Weight-Loss 4 diet strategies to start today!

Weight-Loss
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AZFitnessGuy

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Hi guys, i am thrilled to have found this forum, im a personal trainer and I get a ton of questions on diet, here is what I tell every client on a first training sessions, so get out pen and paper and commit these to memory!


The 1st 4 Diet Commandments

1) Thou shall always eat breakfast.

Let's make this clear, breakfast is the first meal you have within one hour of waking up, if you woke up at 6am and had egg whites and spinach at 9am, you did not eat breakfast. "But I don't have time for breakfast." Yes you do, and if you don't now we get into our first of many discussions of time management. Whatever day off you have, and by the way a long time in my life I did not have days off to follow this, that will be your breakfast day, you will go food shopping and have all your breakfasts ready to go. Ideally you have time for a full breakfast (which we will talk about later as well), but if not, here is my cheap and easy breakfast.

Joe's Breakfast Shake:

1 drinking container
1 scoop of whey protein
1 table spoon organic peanut butter
1 banana
Low fat Milk
3 hard boiled eggs (these numbers will change with goal)
Ice

Blend it and pour it into the container, I boil all the eggs at the start of the week so with peeling and blending this breakfast is made in 5 minutes and you can take it to go. Breakfast is by far so important, you will need to wake up 5 minutes earlier everyday, there is no way around breakfast, do whatever it takes! Breakfast bars are also acceptable, but as you will learn as we go more in depth, whether you are trying to get big and strong, lose weight, gain muscle, get tone etc, a big breakfast is going to be in virtually every diet.

2) Thou shall drink water instead of anything else

Ready to save loads and loads of money and slash calories up to 20% without having to make major changes to your diet? Water, water and more water. Don't get me wrong, other beverages are social such as wine, and necessary such as coffee for the office jobs! But generally speaking from now on when you are eating water will be the drink you will have with your food. Water will be your drink during training, and water will be what you drink when you are thirsty.

3) Thou shall eat after you workout

Again, whether you are looking to lose weight or build muscle, eat immediately after workout. There are specific things you should be eating but for now, all i want you to do is have something like a protein drink, or a banana with plain yogurt after workout (I add cinnamon for flavor).

4) Thou shall eat as close to nature as possible

Here's another "secret" experts won't admit. Healthy eating is more expensive, but it will save you thousands in the long run with health care. I go food shopping almost every other day, but if you don't have the time for that use your freezer. Here's how to shop, walk into the grocery store and make a right, head to the vegetable section and pick up your greens, make a left, pick up lean meats or fish, make another left, grab your dairy eggs, milk, and make another left, pick up toiletries. Then leave. You do not want to be in the middle aisles amongst frozen food, sugar juices, etc. Generally speaking you should be able to identify every ingredient in the food you eat, if you can't identify most of the ingredients, you are not eating as close to nature as possible.

enjoy,
-Joe
 
AZFitnessGuy said:
Hi guys, i am thrilled to have found this forum, im a personal trainer and I get a ton of questions on diet, here is what I tell every client on a first training sessions, so get out pen and paper and commit these to memory!


The 1st 4 Diet Commandments

1) Thou shall always eat breakfast.

Let's make this clear, breakfast is the first meal you have within one hour of waking up, if you woke up at 6am and had egg whites and spinach at 9am, you did not eat breakfast. "But I don't have time for breakfast." Yes you do, and if you don't now we get into our first of many discussions of time management. Whatever day off you have, and by the way a long time in my life I did not have days off to follow this, that will be your breakfast day, you will go food shopping and have all your breakfasts ready to go. Ideally you have time for a full breakfast (which we will talk about later as well), but if not, here is my cheap and easy breakfast.

Joe's Breakfast Shake:

1 drinking container
1 scoop of whey protein
1 table spoon organic peanut butter
1 banana
Low fat Milk
3 hard boiled eggs (these numbers will change with goal)
Ice

Blend it and pour it into the container, I boil all the eggs at the start of the week so with peeling and blending this breakfast is made in 5 minutes and you can take it to go. Breakfast is by far so important, you will need to wake up 5 minutes earlier everyday, there is no way around breakfast, do whatever it takes! Breakfast bars are also acceptable, but as you will learn as we go more in depth, whether you are trying to get big and strong, lose weight, gain muscle, get tone etc, a big breakfast is going to be in virtually every diet.

2) Thou shall drink water instead of anything else

Ready to save loads and loads of money and slash calories up to 20% without having to make major changes to your diet? Water, water and more water. Don't get me wrong, other beverages are social such as wine, and necessary such as coffee for the office jobs! But generally speaking from now on when you are eating water will be the drink you will have with your food. Water will be your drink during training, and water will be what you drink when you are thirsty.

3) Thou shall eat after you workout

Again, whether you are looking to lose weight or build muscle, eat immediately after workout. There are specific things you should be eating but for now, all i want you to do is have something like a protein drink, or a banana with plain yogurt after workout (I add cinnamon for flavor).

4) Thou shall eat as close to nature as possible

Here's another "secret" experts won't admit. Healthy eating is more expensive, but it will save you thousands in the long run with health care. I go food shopping almost every other day, but if you don't have the time for that use your freezer. Here's how to shop, walk into the grocery store and make a right, head to the vegetable section and pick up your greens, make a left, pick up lean meats or fish, make another left, grab your dairy eggs, milk, and make another left, pick up toiletries. Then leave. You do not want to be in the middle aisles amongst frozen food, sugar juices, etc. Generally speaking you should be able to identify every ingredient in the food you eat, if you can't identify most of the ingredients, you are not eating as close to nature as possible.

enjoy,
-Joe
Click to expand...

1. Why do you find breakfast so necessary? I havent eaten breakfast in literally 2 years, unless you consider a cup of coffee a breakfast haha. To me, all this does is add extra calories that I dont really need to get my day going. I also dont get the morning protein shake, unless you are of those super disciplined people that work out in the morning. Even then, I shy away from whey protein when trying to cut weight - its so much easier to get protein from regular food, not to mention the fiber of real food is going to leave you satisfied longer.

2. I agree with you on this point. Water helped me fill up my stomach when I thought I was hungry. My weight loss was solid when I started drinking more water (A gallon a day), but it starting melting off when I quit drinking anything but.

3. Again with the whey. I think if the goal is to build lean muscle, sure whey is going to get you results. But if youre looking to cut, then its all pretty irrelevant whether you eat protein before or after a workout. Especially slow digesting proteins.

4. I think I get what youre saying here. It comes close to this concept of a raw food diet, which I think is pretty much just hype. But I do agree that a LOT of processed food (canned anything, frozen dinners, whatever), it all comes with shocking sodium/sugar levels. I stay away from these, because all they do is end up leaving you hungry 2 hours later. My diet is really simple. It varies a little, but mainly its coffee for breakfast, protein/yogurt for lunch, and protein/veggies for dinner, with snacks of boiled eggs or a piece of fruit if I get legit hungry. I think you need to find your balance and what works for you, but this has proven to work for me.
 
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Another of those 'commandment' posts. What's up with that?

Several things:

1. There isn't any new info here, if you read the stickies you would know that all of that has already been mentioned and discussed more than once.

2. The importance of breakfast isn't anywhere near as high as you make it sound, and it's down to personal taste if people want to eat it or not. Personally, if I eat within an hour of waking up, I'll be sick short after.

3. There is no need to exchange all drinks for plain water. For one thing, I think plain water is awful, and also, as long as you stay properly hydrated and have enough water (I drink flavoured or put lemon juice into it), there is no harm in having other drinks in between, provided they are low in calories. I have a diet soda every day and enjoy the heck out of it.

3. What's wrong with proper food for breakfast? The shake sounds like something a bodybuilder would drink if he's too lazy to make anything else. Not to mention that it sounds horrible. And 3 eggs? You're joking, right? We're talking about people who want to lose weight here, not people who want to bulk up.

4. Old news, even though I doubt that anything you can buy in a supermarket is 'as close to nature' as possible.
 
Yeah, I don't buy "commandments". I actually do most of these (I can't eat breakfast within an hour of waking because of a medication I take which requires me to take it first thing in the morning then fast; and I drink tea and coffee), but people have got to do what works for them, otherwise they're not going to stick with it. The only diet thing I would talk about is calorie requirement- it's the only thing that matters when you're talking about weight loss- and nutrition (for health reasons). All these "rules" and "commandments" we see everywhere are just going to make people think this is too hard and give up.
 
ughh.... you guys are killing me.

guys i feel like i am surrounded by my client at the start of their journey.

Breakfast is important this is proven time and time again, the hardest thing to drive thru someones mind is that you need to eat to lose weight. Water tastes horrible? Geez man, it's 70% of your body.

ok lets start, first i wrote these myself so if you saw them somewhere else let me know, i dont wanna unintentionally plagarize, secondly. Of everyone i've trained those who have switched to breakfast first thing always make significant changes over those who don't, unless of course you are doing cardio first thing in the morning, that's ok. The shake is merely intended if you do not have time. A full breakfast would obviously be better. As far as 3 eggs, trust me, people are not over weight from eggs, i do egg whites and people will debate over whole eggs or egg whites, but i do not know a single person that got overweight from egg whites. Eating a big breakfast will massively control diet later on, as will snacking on healthy snacks throughout the day.

The raw food diet is massively different from what i am suggesting. i eat cooked meats, cooked veggies, cheese, and some processed foods.

Water is the best thing you can possibly drink it is zero calories, please dont tell me about diet sodas, i have not trained a single client that lost weight from diet soda.

Yes the shake said drink milk, yes that's not water, you can make the shake with water i like the milk (fat free) for a bit of a creamy taste and it's first thing in the morning so i don't worry as much about calories.

Guys, I am not speaking from a uneducated standpoint. I am a personal trainer, a paramedic, a nursing student, and have been doing this for 15 years, if my profile pic is up you can see i'm in my opinion good shape. I get paid $50 to $100 to dispense this advice in the real world. feel free to ask me any questions.

-Joe
 
As long as you follow the forum rules (Newcomer thread), then you are most welcome here..

But please understand we don't know you yet. When the person's first post is trying to strongly suggest a plan for everyone because they are a 'personal trainer', it rubs us the wrong way. This is a family. We support and help each other. When someone new comes in, it would be nice if you said Hello or try to get to know people instead of treating us like your clients..because we are not.
 
i understnad jericho

i understand, i'm not trying to solicit clients etc there's no links on my posts etc, my advice to you is free if you want it though.
 
I think that is the problem again...We don't know you. You are a stranger here. You could be lying. Anyone can be anyone online. Instead of pushing the training that works for you and your clients..how about getting to know the community and let us know you.
 
There are already a number of PTs on the forum with all sorts of different backgrounds and experience but the ones people listen to are not new members who start by preaching in their first couple of posts, as Jericho said, get to know the community, visit a few diary's get to know the members and start helping in small ways, you should know as a PT that one size does not fit all. when you get to know the community then the community will make you feel more welcome and begin to listen to what you have to say but not necessarily agree with you. lol even those in the industry have disagreements.
 
AZFitnessGuy said:
guys i feel like i am surrounded by my client at the start of their journey.

Breakfast is important this is proven time and time again, the hardest thing to drive thru someones mind is that you need to eat to lose weight. Water tastes horrible? Geez man, it's 70% of your body.

ok lets start, first i wrote these myself so if you saw them somewhere else let me know, i dont wanna unintentionally plagarize, secondly. Of everyone i've trained those who have switched to breakfast first thing always make significant changes over those who don't, unless of course you are doing cardio first thing in the morning, that's ok. The shake is merely intended if you do not have time. A full breakfast would obviously be better. As far as 3 eggs, trust me, people are not over weight from eggs, i do egg whites and people will debate over whole eggs or egg whites, but i do not know a single person that got overweight from egg whites. Eating a big breakfast will massively control diet later on, as will snacking on healthy snacks throughout the day.

The raw food diet is massively different from what i am suggesting. i eat cooked meats, cooked veggies, cheese, and some processed foods.

Water is the best thing you can possibly drink it is zero calories, please dont tell me about diet sodas, i have not trained a single client that lost weight from diet soda.

Yes the shake said drink milk, yes that's not water, you can make the shake with water i like the milk (fat free) for a bit of a creamy taste and it's first thing in the morning so i don't worry as much about calories.

Guys, I am not speaking from a uneducated standpoint. I am a personal trainer, a paramedic, a nursing student, and have been doing this for 15 years, if my profile pic is up you can see i'm in my opinion good shape. I get paid $50 to $100 to dispense this advice in the real world. feel free to ask me any questions.

-Joe
Click to expand...

Boy, arrogant much?

Can't be bothered to go through to the whole thing, so just a few points.

Breakfast - proven to work for some, not for others. You generalise that it's good for everybody, which is plain wrong. If my personal trainer insisted on me having breakfast despite the fact that it simply doesn't work for me, I'd fire him. I know plenty of people who can't stomach breakfast, and do very well without one.

Water - I don't care if I'm MADE out of it. If I drink plain water, I throw up. I know countless people on this board have mentioned that they can't stomach plain water and found ways to flavour it. Again, it comes down to the individual.

Eggs - you're joking. 3 eggs for breakfast? Can I ask WHY? Why would I want to stuff myself with three eggs first thing in the day? I've got a proper, balanced breakfast (if I have breakfast), and it doesn't come anywhere close to the amount of calories of three eggs.

Diet soda - nonsense. Having a glass of diet soda every once in a while (or even one every day) is not going to hinder anyone's weight loss. Nobody said anything about drinking that stuff exclusively.

In general - I'm a nurse as well, I've worked in ER, operating theatres and in pretty much every other part of a hospital. I know my anatomy as well as you do (actually, probably better), but that doesn't mean I come onto this forum and tell people what to do.

Also, yes, we've read it before, quite a few times, but essentially the same thing. 'Hi, I'm a personal trainer, I know everything, I'll tell you what to do, and if you don't agree with me, I'll talk to you as if you're idiots'. Yeah, been there, done that. Not again, thanks. (And no, not every personal trainer is like that. Some are brilliant. Unfortunately, they are rare gems.)

Have a look at the advice the others gave you about what to do on this forum, there's some sound advice.
 
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