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A great analogy is to look at the extremes in well known eating patterns. On one extreme, we have the bodybuilder. The bodybuilder’s goal is to strip the body of all possible fat and maintain every precious ounce of muscle they have worked so hard to build. The other end of the spectrum is the Sumo wrestler. Being “plump” is by no means frowned upon. It is obviously a preferred physical status to carry huge amounts of fat.
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How do these two very different athletes eating pattern differ? Bodybuilders take eating frequency to the extreme. Besides eating as many as 7-8 meals small meals per day, many bodybuilders will even wake up in the middle of the night to eat. Sumo wrestlers on the other hand, only eat a couple meals per day but eat immense portions. The huge amounts eaten by the Sumo and the frequent meals of the bodybuilder are obviously both extraordinary examples. Can you see how these extreme eating patterns apply to our own goals? Which eating pattern most resembles your own? Are you a Sumo style eater or a bodybuilding eater? Do you frequent the all you can eat buffet or do you look for the quality meal and share it with your significant other. Do you feel that you have earned a dessert every night? How often do you bring home half your dinner in a doggy bag because the portions were too big? Probably not enough, if ever!
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These eating patterns have been proven to invoke desired results. Smaller and frequent meals lead to fat loss and lean, muscular bodies. Big meals lead to big, full bellies. Don’t let me hear anyone talk about how stuffed they are! If you are stuffed, then you cannot eat again for a long time. Lengthy periods without food lead to Sumo appetites and it starts over again.
So how do I eat more like a body builder?
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Be prepared. I want you to have a party! Invite your friends over and get them fat. Rid your home of all that junk food. Start over by stocking your fridge and cupboards with quick, simple, healthy and easy choices. Try pre-cut fresh veggies, quick-cooking pasta, chicken breasts, even a big ol’ turkey. You know yourself better than I do. What kind of healthy foods do you like? Turkey wraps, chicken/steak fajitas, or how about a nice casserole? Think of good foods you like that can be ready in minutes. Check out our Recipes, Fitness Fridge, and Mini Meals .
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Being prepared means: Plan your meals ahead of time. If you know that you are going to be on the road, cook extra the night before. We need to care for ourselves like we do for our kids? Remember the lunchbox concept? (Get one without GI Joe or Barbie) If you know there will not be food, take it with you. When I say eat 5-6 times per day, I do not mean cook 5-6 times per day. Get out that Tupperware and those Ziplocks. This is so important! It's not agreeing with this concept, it's the application! First, you need a healthy snack right there, right then. What are you going to eat tomorrow at 4:00? Two deviled eggs and an apple! or Half a chicken sandwich! Get planning now or it won't happen.
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Missing meals all day and then eating the majority of your food after 5:00 pm is sumo style! We need to teach our bodies there is never any need to store food as fat! Food is always on the way. Remember to eat that way. Don’t eat a sumo meal and then expect to be able to eat again in another three hours! It’s not gonna happen! Make sure that you downsize your meals in order to eat at bodybuilder frequency! Sumo portions and bodybuilder frequency add up to 10,000 calorie days and a very sick tummy! Save those Thanksgiving day portions for once a year! I never want to hear, “I’m stuffed!”
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Don’t think of eating as a time of cutting out the bad stuff. Focus on putting in the good stuff. Don’t forget about a good meal replacement drink. There are excellent protein powders that can be mixed with your fruit to turn the typical high blood sugar smoothie into an actual protein/carb balanced meal. There are many meal replacement bars that are to die for. Go shopping and have a variety of Mini Meals to choose from.
Cooking ahead of time and meal replacement drinks will keep you out of the fast food joints, keep that fat storing enzyme at bay, and teach your body that food is always on the way. Make your body think it’s a bodybuilder. Small Mini Meals every three hours. My eating schedule looks something like this... 7:00 breakfast, 10:00 snack, 1:00 lunch, 4:00 snack, 7:00 dinner, 10:00 snack. Yes! This is for losing fat!
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