Eating more like our ancestors did is the way to get lean, strong, and healthy.  More protein means more muscle.  More healthy fats mean lower risk of disease, increased heart health and less joint aches and pains. More fruits and vegetables means a reduced risk of cancer.  Less processed foods, including High Fructose Corn Syrup, trans fats, and refined grains, means less of the symptoms created by the “Great American Diet Disaster”.

Maintaining body weight means taking in neither more nor less energy than you burn throughout the day.  If you want to build muscle, you need to take in more calories than you burn.  If you want to shed excess pounds of fat, you need to burn more calories than you take in.  Even if your goal is to shed body fat or maintain your current body weight, you should strive to maintain every ounce of lean muscle.  Muscle constantly burns calories and looks good, so never work to lose muscle weight.

Note to the women: Muscle is not “bulk”. Bulk is a combination on muscle, fat & water. It is much more difficult than you think to gain enough muscle that will even show through your clothes – Eat right and if anything the increased muscle will make you sleeker & toner than ever!

Though it may seem like progress to see the number on the scale go down, rapid weight loss will result in the loss of a lot of hard earned muscle.  As a result, your total energy needs go down too, and it’s much easier to regain weight.  Weight regain after quick loss is mostly fat.  In the end, you’re just fatter at your original weight. 

Being a mindful, conscious eater is the polar opposite of eating unconsciously.  To enhance the quality of your life, you must acknowledge that what you put in your mouth affects the performance of your body and mind.

When it comes time to start changing your eating habits, remember that self-control is like a muscle. Research has shown that if we deplete those “willpower” resources we’re more likely to give in to our automatic attitudes about eating and less likely to apply restraint. You must learn to plan ahead; at those times it’s best to find ways to limit your access to undesirable foods as much as possible.  One behavior modification approach psychologists use is called stimulus control.  This notion starts with the idea that there are things around us, including those packages of junk food, which come to control our behavior.  Simply by being in our environment, they increase the likelihood that we will respond as usual – and eat them. Don’t misunderstand, it’s unrealistic to try and hide out or avoid fast food establishments all the time. It begins with becoming more conscious of what’s good for you and what’s bad.   

The diet industry certainly doesn’t make it easy for the average person to make good decisions about proper eating.  “Fat free” foods are touted as healthy and just perfect for those looking to free themselves from excess body fat.  The hard truth: most of these fat free foods are just as bad if not worse than their “fat full” counterparts.  They are often filled with sugar or high fructose corn syrup, along endless ingredients seemingly in a foreign language. You’d be better off staying away from these fat free facades and sticking to what you know are healthy alternatives.   

 FUEL RULES

·         Eat three to four meals and one to two snacks each day, spaced out about 3 hours apart so that you’re never too full or too hungry

·         Include a lean protein source, some carbohydrates and some healthy fats in every meal. 

·         Snacks should stress healthful combinations.

·         Avoid fatty or sugary junk foods.

·         Don’t add salt.

·         Drink NO regular soda.

·         Strictly limit or avoid fast food products (pizza, tacos, burgers, etc.).

·         Limit or avoid refined starches like pasta, white rice and white bread, and highly processed cereals. 

·         Avoid highly processed foods.

·         Drink plenty of WATER!

·         Watch your willpower expenditures. The more you exhaust your ability to deprive yourself of those cravings, the more you’ll need to replenish your will power to keep resisting.

The information in the article was adapted to mine and my co-author’s (Rick Collins) new & highly anticipated book entitled, “Alpha Male Challenge”. It is being released in September, 2009. Although that book is geared toward men, this material is also ideal for women. We will begin our work on “Alpha Female Challenge” soon!

The Alpha Male Challenge is a men’s total transformation book. The nutrition section entitled, “The Alpha Fuel Solution”, combines the best of our ancient eating patterns with the latest nutritional supplement science to help men reach their true Alpha Male potential. Combined with the other components of the Challenge, it will help men to naturally raise testosterone levels, build muscle, and burn fat, while decreasing estrogen production and the risk of cardiovascular disease.

Here's to the birth of the true Alpha Male - Coming September, 2009 to book stores everywhere!

Good Luck & Prepare As This Will Be A Revolution For Helping Men Return To Greatness!

James Villepigue CSCS