We’ve long enjoyed our reign atop the socio and economic peaks, but now it seems more true than ever that history may indeed repeat itself.  You work hard, you struggle, you get ahead, you succeed, you get fat and lazy, you fall off.  If this pattern holds true, America is at the cliff’s edge and teetering.  Our own obesity is not only a matter of personal risk it has become an issue of national security.  In a recent study published by the National Bureau of Economic Research, they found that nearly 1 in 4 military applicants are rejected because they are overweight or obese.  I wonder how much McDonald’s stock Al-Qaida owns?

All Jokes aside, there’s nothing funny about what’s going on in this country.  When did America adopt this “Someone Will Take Care Of Me” mentality?  What happened to taking care of yourself?  The truth is you have to start insuring your best asset; you.  Change is never easy, but it’s nothing you can’t do.  Follow a few easy steps to get started.

1.  Eat To Lose

If you’re starving yourself to lose weight think about the message you’re sending your body.   Essentially you’re telling your body to store fat because it will naturally go into starvation mode, which can work short term, but as soon as you eat normally again the weight will come back twice as fast.  Eat at least 5-6 meals (including snacks) per day and space them out every 2-3 hours.  Every meal should have a protein of some sort included.  Usually each meal will be between 200- 400 calories of good clean foods.  Yes, it takes some work, but your metabolism and waistline will thank you.

2.  Protein Power

It’s the building blocks of your body, it helps you recover, it keeps you feeling fuller longer blah blah blah.  What does this mean?  What it boils down to is that protein is a wonderful weapon in the fight against flab.  Muscle is really the key here.  Muscle, from a calorie standpoint is very expensive, which is why people who are typically very muscular often eat more than the typical person and don’t gain.  The more muscle you have the more protection you have against storing fat.  What sustains muscle though?  You got it.  A basic rule of thumb for how much protein you should take in is 1 gr. of protein per lb of body weight.  This figure needs to be adjusted according to how you exercise of course.  Personally, I use 1.5gr./lb of body weight, but I know how my body reacts to that measure and it’s in line with the intensity of my workouts.

3.  Your Mom Was Right

Eat your breakfast already!  It truly is the most important meal of the day, why?  Overnight your body is still using calories to operate necessary functions, like breathing, digestion etc.  Where are these calories coming from if you haven’t eaten in 7-8 hours because you were asleep?  Typically, your body will actually break down muscle tissue to suffice.  The answer, don’t sleep, ever.  Ok fine ya sissy, sleep but when you wake up start with a big healthy breakfast.  Think of the word itself “Break” and “Fast”, literally the word means break the fast. (fast·ing - abstention from all or certain types of food.)  So eat breakfast for heaven’s sake and give your muscles the calories they need to burn fat.  Don’t have time for breakfast?  Here’s my advice, make time for it. Capiche?

4.  Plan Ahead

Simply going through the day and expecting good choices to be around you when you need them isn’t going to cut it.  Again, quit depending on others to make it happen for you.  Remember the quote “If you fail to plan, you plan to fail”?  Well, it’s pretty famous for a reason, because it’s true.  I’m too busy, I don’t have time, I’ve got a lot going on…….welcome to club.  If you really want the change you’ll find time for it.  It might be a hassle to learn a new way of cooking and eating, but you’ll be surprised that when you’ve got your system down it becomes much easier and faster than rummaging through cabinets like a raccoon in a dumpster looking for something to eat. 

By no means an exhaustive list, but it’s a few important basics to any weight management plan.  What’s the most important thing you can do right now though? START!  Your plan won’t be perfect from the start, you won’t have the best workouts to begin and you certainly will stumble from time to time, but stop worrying about it.  You learn as you go, but  you certainly know what’s in store if you never get off the starting blocks.  Think of us as those guys that give you those little cups of Gatorade during a marathon.  We can’t run the race for you, but we can do our best to keep you going.  The rest is up to you!

Yours In Fitness & Health,

     Jesse Rooney