The Ultimate Body Nutrition Plan

This morning I met with one of the women on the two-week Ultimate New York Body Plan. Today was the sixth day into her program, and things seem to be progressing rather smoothly—too smoothly in fact! I noticed a somewhat glazed look in her eyes and a slight case of carb face/carb eyes. If you are unfamiliar with those terms, they refer to someone who has indulged in either too many processed carbs or starchy carbs and is paying the price the morning after. I asked, "Did you drink last night?" She sheepishly replied, "Yes, but it wasn't as bad as it could've been."

Her slip was rather simple, but potentially very costly. Instead of the chips and guacamole, she opted for three glasses of white wine. She committed the first of the cardinal sins of nutrition (see "The A, B, C, D, E, and F of Nutrition" later in this chapter). I told her, "You play, you're going to pay."

As you'll soon learn, alcohol consumption is a real no-no on this program. With just two weeks to see results, there is no margin for error. To succeed on this program, you must know your limitations and learn how to work around them. I never use the word diet. It's a four-letter word that often leads to temptation, cheating, and failure. Rather, we need to approach our nutrition, the foods and drink we consume, in a more healthful way. Following this plan, you will eat frequent small, healthful meals, and you will metabolize your food (burn your fuel) more efficiently and, consequently, have increased

energy. Additionally, by eating smaller, more frequent balanced meals and combining this with my exercise program, you will be raising your metabolism, stoking your machine (body), burning more calories, and reducing your body fat.

Although I don't refer to my program as a diet, you must follow my A, B, C, D, E, and F of nutrition. Don't get me wrong. You will not be starving yourself, and, in fact, you may choose from two different nutrition plans. The first option is more stringent and therefore more challenging. It involves consuming two relatively low-carb meal replacement shakes, two snacks, and one protein and vegetable meal a day. If you are not a shake person, then I have included real food options that may be used in place of the shakes. The two plans are similar in their caloric content and their overall effect on the body.

I must caution you that this program is extreme. I don't want you doing this if you're not ready. Food is essential for life, but, as with many things in life, too much of a good thing is not always good. I live by two mantras when dealing with nutrition: (1) "If some is good, more is not necessarily better"; and (2) "Less is more, and more is often too much!" By fully embracing the meaning of both these mantras, you will have a much easier time successfully following this two-week nutrition plan. Not only are you now transforming your physical body with the most intense, challenging workouts, but you are enriching it with the most delicious and nutritious foods. You will be empowered with the knowledge and confidence to carry out and maintain your amazing results beyond the two weeks and into the rest of your life.

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Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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