Ive tried detoxing, cahanging my eating habits, cutting back on carbs & having a day if indulgence but it never lasts as long as I would like. Im going to follow your rules, they sound like good advice. I especially like the visual of the pac man.

HA!! Love the pac-man visual.  I’m definitely going to use that!

good info on the carbs. Can anyone recomend a list of carbs to stay away from especially post workout. And what should be the choice food for a preworkout snack? Thanks for the honest and obviously intelligent information, Shin. God bless.

Not all carbs fit in to this category.  You have to remember that whole grains, whole fruits and vegetables help to control blood sugar levels and increase satiety.  The type of carbs the study must be referring to is the processed sugar foods (junk food).  Of course there is no redeeming value to them.  You can’t lump all carbs into one category.

I, like everyone else, enjoy sweet carbs once in a while,however,I have taken old time favorites and converted them to really being healthy. I have developed a chocolate cake using Organic Whole Grain Spelt Flour and stevia as a sweetner along with my homade p-nut butter into a dessert that will satisfy any sweet tooth and is healthy for you. As a personal trainer I have a full understanding of the importance of carbs in ones eating habits. The key is knowing which ones to include and when.
Respectfuly,
Jim Donaldson
Fitness Trainer/Nutrition Specialist

Hi there, I like to go out and buy dates if I have a sweet craving, I have one or two and it is def. better than eating a chocolate! But I agree, the less sugar intake you have, the less you crave it. I find breakfast’s very difficult, can anyone recommend a carb free or ‘good carb’ breakfast? Adele from South Africa

I try never to listen to findings of lab rats,
“coffee is bad for you,no wait just in its good for you"Our eating habits are controled by our mental health, not our moods but our mental health.Our meals should be planed in much the same way as our workouts,however if we are depressed we will eat to much or to little.
your plan works and has plenty of good advise,
But im a recovering alcholic and at the momment,I
beleave that exercise is a major part of recovery,both mind and body.

No one doubts that sugar can be harmful in many ways. How come you hardly ever read of the necessity to stop the sugar mafia (sugar industry) from loading food and therefore legally killing consumers with superflous suger - from baby food over cereals (mostly 15 - 30% sugar!!), yogourt and other milk products to ketchup, etc.

My downfall had been bread, plain and simple.  Plenty of carbs there.  When I eliminated bread from my diet (and you’d think it would have been difficult since I was used to eating a foot-long sub nearly every day), my weight loss really kicked in.  Finally I was seeing results from my workouts, so much so that I was ready to step up to MAX workouts!  Weight continues to track down, strength and endurance up, energy to spare for life’s activites, and positive attitude.  Obviously, many factors contribute to my results, but eliminating bread was significant.

i find this to be true. i myself have been doung quite the simeler things as far as my diet gos lately, and i gota tell ya; so far its been working prety good for me.ive also found that as far as exercise gos, fighting, you know; grappling and such. this is some of the best exercise ive encountered so far. but yeah, stay away from the sugar as much as possible, and deffinately alow your self a cheat day once ina while, it makes it easier on your body to cope with less sweets.

Grocery shopping at least here in quebec I shop the perimeter. All the unhealthy and sugars and what not are all in center aisles. All of the meat vegetables etc. The good stuff are on the outside. The only times i take a jaunt into the center is when I need seasonings/spices. Normally I just shop at a “Fruitical” type store because there are very few sweets…problem is its an italian store so lots of fresh white bread…that is the hardest thing to resist lol

Aaron,

Thanks for your comments. The good carb foods are generally foods in it’s natural state. It’s generally higher in fiber content, lower in cholesterol content and has a low glycemic index. Here’s some examples fruits - cherries, grapefruits, berries (High GI, but has lots of antioxidants), vegetables - broccoli, asparagus, green bean, bell peppers, spinach etc. whole grain breads and brown rice. Bad carbs are generally most processed foods, which have a low fiber content, high in cholesterol and has a high glycemic index. Basically anything baked goods and candies made with white flour and white sugar, and any type of sodas.
One of the most popular carbs to have after a workout seems to be a sports drink with a certain protein / carb ratio.
Here’s one study done on it. (http://tinyurl.com/7barnz). If you’re like myself and don’t do much supplemental drinks, I actually eat 1/2 of a peanut butter and agave nectar or honey sandwich on a whole grain bread after I workout. I follow that up with a sensible dinner an hour or so afterward.  I know I’ll probably get a lot of flack for this, but it works for me. It’s a little high on the fat content but it has a pretty good carb to protein to fat ratio for a post workout snack. (hint: go easy on the peanut butter and honey!)

Adele,

I like to eat a good breakfast. If your used to eating cereal or toast, try including some protein, like eggs. One or two eggs with a slice of whole grain toast and some fruit is an easy and well balanced breakfast.

Erik,

Keep up the great work!

I have a big problem.  I love my sweets, chocolates. My husband believe i am addicted to it.  Some times i think so myself. If i had n good work out that day my craving is much bigger. I cant control my cravings. I really try but at last i will wake up at night ( half pass one, two o clock ) and find myself eating n slab cocolate. Some times 2 slabs. I went to see a nutritionist last year to help me with my problem. She give up with me. She recomment that i must eat canderal chocolates in stead of normal chocolates.  Can you help me ?

Tess South Africa

Nice article.It’s really interesting……

My entire relationship with food has changed.  I eat to nourish and fuel my body in a loving way. 

What a difference!

I am losing weight at a steady rate.  My BMI is changing positively, so lost fat is being replaced with lean muscle mass.  All major health indicators have moved in line: blood pressure from 160/110 (really) to 120/70; cholesterol from 260 to 160, with a good ratio of HDL:LDL; triglycerides right on target; blood sugar from 162 (diabetic) to 92 (target = 100 or under).

These are amazing results to me, and, as you might imagine, extremely gratifying.

Energy is way up (and thank goodness, because Max Workouts takes Max Energy), and my commitment to the program is naturally self-reinforcing.

Erik,

Thanks for your comment
“Eat to nourish and fuel my body in a loving way”... I love it! That’s a great way to look at foods.

Keep up the great work!

im nearing my third week of training and nearly all my workouts are under 15 minuates because i leave out the core training as i am !WAY TOO TIRED! to do them after my main excersices,i work out at as high intensity as i possiably can, is this too short, should i be aiming for longer and is it okay to do core training seperate from your main workout

John

I emailed you with a response, so check your email.
If you have any questions regarding the workouts and the program, you can just email me next time.

Thanks,

Ive started using alot of your concepts with my clients that just had that stubborn weight that wouldn’t budge..including myself. Ive been a trainer for 10 years and last year I fell ill and gained about 70 pounds. I am glad to say Im down 65 now, but during my plateau’s your workouts helped mine and my clients goals improve. Thanks