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A wise man told me this analogy the other day at bootcamp…

Would you go work a 12 hour day and then spend/lose all your money at the casino?

No, you probably wouldn’t. You’d have no money pretty quick. And doing this repeatedly does kind of sound like the definition of insanity…

So, my question is, why would you do the same thing with your health, nutrition, and fat loss goals?

You put the work in at the gym 5 days a week and then you spend/lose your results on bad eating habits.

You really can get an amazing body. You are nowhere near your genetic potential. (None of us are).

So I made a list of a few things you can do to improve your results with these simple nutrition habits.

1) Eat lean protein at every meal and snack (every 2:30 hours). It is so important to get enough protein in your diet. You want to be eating at least 1 gram/lb of your bodyweight! Protein digestion and metabolism burns more calories! Don’t even think of eating unless you know what your protein is!

2) Eat more vegetables (Just don’t put butter and ranch on them ;(

3) Stay Hydrated (every reaction in your body needs water). In fact drink water before and after every meal.

4) Avoid sugars and refined foods. They mess with insulin and stop you from getting results. Instead eat slow digesting carbs like rice, quinoa, and yams.

5) Healthy fats are great, but watch your portions. A few extra almonds per day can be stopping you from losing that pound a week. A great way to get your healthy fats is from omega 3’s in fish oils. These are great for reducing inflammation as well as a myriad of other benefits (including low calorie).

6) Eat more often (Can’t emphasize the importance. Most people don’t eat often enough but when they do eat they eat way too much – which is a recipe for disaster.)

7) Sleep Well (At least 6 hours. If you don’t get enough sleep, the hormones Leptin and Ghrelin will be off). When hormones are off, it’s hard to lose weight.

8) Make your meals look more like chicken, rice, and broccoli. It keeps you full with all the nutrients your body needs!

9) Exercise one hour a day 5 days a week. Ok, I know this is not a nutrition habit, but I just had to add it! And by the way, that’s only 4% of your time. Back in the day if you wanted to eat you had to go catch it. SO KEEP MOVING!

So a few healthy habits coupled with surrounding yourself with positive, like-minded people like those at bootcamp will help you make small deposits daily into your results bank account. Compound your efforts daily, weekly, monthly and you will see the results.

Committed to your results,
Josh Saunders
The Bootcamp Effect