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Jeffrey Morgan - All Stars Personal Trainer


We all know nutrition plays a major role whether we are trying to lose weight or build muscle. The hardest thing these days is that people have access to more information than ever meaning more confusion when trying to select what is constituted as healthy. There are so many diets out there it is not funny, my advice would be to try and stick with as much unprocessed food as possible. Most of these foods can be found in the outside aisles at a supermarket and will keep you lean and provide you with more than enough vitamins and minerals along with your macronutrients (Protein, Carbohydrates and Fats).

We have all seen someone who trains the house down yet never seems to get to where they want to be goals wise, agreed? I relate it to a mouse running on their own little treadmill running on the one spot going no where. Does this sound like you?

I’ll give you the reasons why this may be occuring. Firstly results are realy based around combining your training load to good nutrition. No amount of training will undo bad nutrition. I seriously don’t know how many times I have seen someone leave the gym only to go next door and order a fast food meal usually packed full of saturated fats and calories. This is what I call reward training, we train then have this little voice in our head saying “You deserve this” so we go and eat junk filling our trunk and not maximizing our body fat stripping potential and muscle growth.

All that hard work going out the window day in, day out and then the same person will approach me in the gym to say “Why am I not getting the results I want?” You see where I am going with this?, what you eat will affect 3 things – How you feel, how you function and more importantly how you look so you can’t complain when you eat the wrong foods and expect to have a chiselled mid section.

I can hear the younger generation saying “I can and still be chiselled” but I want you to remember this, over a lifetime we tend to lose 7kg of muscle and gain 15kgs of fat due to our metabolism slowing down so whilst you may get away with it now by choosing the wrong foods over a long period of time you will create habits and behaviours that will be hard to change when your metabolism slows down and then the struggle to stay lean will become so much harder. I have the metabolism of a ferrari with 10 Turbo’s on board but as I’ve started to age gracefully might I say, I have had to work overtime to keep my body fat where it used to be at 20%. Dn’t get caught in what I call the “Age metabolism trap”. Learn good habits now that’ll ensure your success for the future.

So how many meals per day? is the question many people tend to ask and the answer to that is that everyone has a different body composition, hat you are essentially made up of. Plenty of factors including your metabolism, blood type, muscle mass, health factors, stress in your life/home/relationships, eating habits etc contribute to how much you show be eating. In general if you rarely eat 2 meals including snacks per day, yes there are people that only eat that much then try working your way up to 5 meals but only add one meal per week or even every 2nd week until you feel ready and 6 meals for those that eat 3 or more times per day. This will keep your metabolism going all day. Think about the old coal trains that needed coal shovelled into the engine otherwise the engine would slow down the train, think about fuel in your car if it where to run out, it would stop. Think about a camp fire if you did not keep throwing logs onto the fire and how it would simmer down. This is your metabolism people, fuel that fire by constantly feeding yourself.

Now here’s the tricky part, how much at each meal? You are the best indicator of that by listening to your body when eating slow and steady during a main meal then working out what portion size filled you up enough. If you scoff your food down you will not get the indication until it’s too late which by then will have your digestive system coverting the excess food and storing it as fat. Mouse treadmill starting up watch out!

The choices you make when you eat will determine the rate of your success, the energy you have throughout the day and of course how you look when you look into the mirror in the morning, in the end it’s your body and your choice. Make the right one’s and I guarantee your body will thank you for it.

“Remember today’s food is tomorrow’s body”

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