Nutrition - Effective Eating

Grocery Store Tour: 3 Principles to get Lean & Energized!



NBC MIAMI – Host Joe Carter and Elite Personal Trainer & Peak Performance Coach Billy Beck III share 3 principles everyone needs to know to eat optimally, burn fat and be energized throughout the day. Before you go to the super market you got to see this.

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The grocery store can be a confusing place when you're working towards losing fat and being your all-time best. In this video, you will learn 3 powerful principles that will empower you to get faster results through nutrition. You will learn how much water to drink per day-What foods to avoid-Where the best foods are found in the grocery store -What must be eaten every 3 hours in order to optimize fat loss. These are the foundational principles to every effective eating plan.

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12 Responses to “Grocery Store Tour: 3 Principles to get Lean & Energized!”

  1. The 3 Principles
    1. Drink water throughout the day. How much? Take your bodyweight in pounds and divide it in half. That is the number of ounces of water to drink per day.

    2. Eat foods closest to their natural source. Avoid processed foods. If it can sit on the counter and not rot within 4 days then it is not an optimal food, it is a poison.

    3. Eat lean sources of protein every 3 hours in order to speed metabolism and burn fat. Opt for free-range meats, cage free eggs and wild caught seafood. Commercially raised meats and fish are injected with anti-biotics, growth hormones and other drugs which are passed on to those who eat it. Farm-raised fish are fed grain. Grain if you didn’t know is not readily available underwater. It is not the natural diet of a fish. This changes the fish fat composition causing it to increase inflammation in the body which promotes disease. Cold water fish like salmon contain high levels of omega-3 fats that reduce inflammation, provide nutrition for the brain and nervous system.

  2. karthik says:

    hi billy,

    first of all i’d like to appreciate your willingness to help others…

    i have some two questions for you billy.
    i do not want to use supplements.. is there any other way to get myself a post workout shake with natural food (without supplements)?.. also i’m highly myopic. how much should i be concerned with “retinal detachment”?

  3. Thanks for the questions!
    Thanks for the questions and I am always happy to help! 🙂
    First off, Food is always the best option although research has shown that liquid nutrition pre and post training produces better results than solid food. This is the only time I suggest supplements. All other meals are best eaten as solid food. To answer your 1st question.
    here is a post workout meal that will be absorbed quickly and speed recovery.
    6 egg whites (yolks contain the fat that slow digestion and post workout quick absorption is key)
    2 ripe bananas

    As for you 2nd question. I have experience with several clients and one of my best friends who have had issues with myopia. Most of the physicians agreed that as long as you don’t go crazy heavy and intense to the point that you are not breathing “you should be ok.” That’s a big should. My advice is to see a specialist and get clearance and remember to breathe. The good news is that every person I know who has myopia has never had a problem training.

  4. karthik says:

    thank you so much billy!!… i asked my eye doctor and she said the same thing – not to go too heavy and not to do exercises that involve much bending..

    and billy, i have a few more doubts..

    i did circuit workouts for 4 weeks( Dwayne johnson’s routine) to lose fat and i did find improvement..but i’ve been into working out since my high school days and im not able to acheive a tight body.. although i could feel my abdominal muscles they seem to be covered on top by flabbiness.. even my other muscles don’t seem very fit and tight.. i want to achieve lean mass and really shape my muscles well.

    my questions are:

    1. should i do circuits or one body part per day?

    2. i’m working out in the morning before breakfast ( i have 2 bananas and some milk prior to working out)
    can i continue to workout in the morning?

    3. also, how should i do cardio?.. i currently do treadmill for 10 mins prior to doing
    weights (which i know is not a cardio workout at all)

    i’m doin my college now.. so i find it hard to workout in the evenings.. suggest me a way to maximize my results with morning workouts.

  5. karthik says:

    looks like your really busy billy.. but when you reply please do tell me about “cheat days”(days when you can eat the food you like) and also tell me exercises to hit my lower chest.. i can’t do decline movements because i’m highly myopic and my doc advised not to do exercises where the head is below the body(so that eye pressure doesn’t increase)

  6. Karthik,

    you have a lot of questions. That’s good. I will do my best to answer all of them here.
    First off, to work lower pecs without decline presses, the best movement would be Dips.

    1. should i do circuits or one body part per day?
    If your goal is fat loss then I suggest you train multiple body parts each workout. There are numerous ways to achieve this. Here is one example of an effective training split.
    mon: chest & back
    Tues: Legs
    Wed: off
    Thurs: Shoulders & Traps
    Fri: Arms

    2. i’m working out in the morning before breakfast ( i have 2 bananas and some milk prior to working out)
    can i continue to workout in the morning?
    Yes you can continue to workout in the morning. If your goal is fat loss then consuming 2 bananas and milk pre workout will not allow your body to burn fat most effectively. I suggest you eat eggs and vegetables (vegetable omelet) about an hour before you hit the gym. Avoid the sugar from the bananas and the lactose in the milk.
    I have found that if you really want to get lean then it is critical to minimize dairy products.
    Stick to whole food proteins like eggs and lean meats and fish.

    3. also, how should i do cardio?.. i currently do treadmill for 10 mins prior to doing
    weights (which i know is not a cardio workout at all)
    Without knowing more information this is difficult to answer. I always measure body fat and body composition prior to suggesting or adjusting cardio. However, if your goal is to lose fat you will need to do more than 10 minutes of cardio in most cases.
    Also, if you are not breathing hard while you are lifting weights you must not be training intensely enough. Your body MUST be challenged. You must train with ferocious intensity…like an animal. RESULTS do not come from stumbling through an exercise program. RESULTS are earned…you must TRAIN HARD. I don’t know how you train obviously. Only you know. The question you must ask yourself. “Am I giving my all each and every set? Is there more to give?”

    i’m doin my college now.. so i find it hard to workout in the evenings.. suggest me a way to maximize my results with morning workouts.

    This is simple. You maximimize RESULTS by kicking your own ass. Train Hard. Challenge yourself and never give up! there is always a way if you are absolutely committed to achieving your goal. ALWAYS.

    Make it happen brother. It’s up to you.
    You can do it.

  7. karthik says:

    thank you for your support billy!!

  8. Glen says:

    Hi Billy
    Thanks for you supermarket tour, hopefully it will help me.
    Q1 Frozen vegetables good or not?
    Q2 Bread I understand whole grain is best, is there something better?
    Q3 Milk at the moment i drink low fat milk, what do you recommend ?
    Q4 This on may stretch you a bit I am in Australia what about Kangaroo meat for protein and Venison ?
    Hope this isn’t to many for a first time ?

  9. Hey Glen! To answer your questions!
    Q1 Frozen vegetables good or not?
    Frozen vegetables are a good option. Just be sure to avoid any artificially flavored ones. Organic is always the best.

    Q2 Bread I understand whole grain is best, is there something better?
    Yes. Sprouted grain breads such as Ezekiel bread. I’m not sure if it is available in Australia but I’m sure that some sort of Sprouted grain bread is available. You will find it in the freezer section of the grocery store.

    Q3 Milk at the moment i drink low fat milk, what do you recommend ?
    If your goal is to burn fat and get lean then I would eliminate milk and most dairy from your diet. I don’t have any of my clients drink milk. I find that many people have some type of allergic reaction with dairy. Some cases are serious but most are mild and lead to inflammation and water retention. However, inflammation inhibits fat burning in the body. If you want to see if you are sensitive to dairy then eliminate it for 21 straight days. Then drink a glass of milk and see how you feel. I have seen people lean out significantly within only 3-5 days of removing dairy.

    Q4 This on may stretch you a bit I am in Australia what about Kangaroo meat for protein and Venison ?

    Kangaroo and venison are two lean protein sources and great choices for high quality protein. I recommend them both.

    Thanks for the questions Glen!
    Be on the look out for our latest project. It will enable me to help people achieve their all-time best body even as far as Australia!
    I can’t wait.
    It will be ready next week!
    http://www.PhysicalMastery.com

  10. Glen says:

    Billy thanks very much for you reply. It really clears somethings up for me.

    One more question is about pasta, it seems if I follow the idea of recognising where something comes from in 10 seconds I would probably eat potatoes or rice in some form ?
    Is that correct pasta seems to be something that goes through a couple of processes ?
    look forward to hearing from again

    Glen

    ps thanks for the podcasts by the way!!

  11. Hey Glen!
    You’re right. Pasta is more processed so it’s not an ideal choice. However, there are some better forms of pasta out there. Ezekiel pasta is made from sprouted grains and contains an ample dose of fiber to regulate blood sugar thus supporting fat burning. Other pastas that fit the bill are those made from Quinoa and brown rice. Be sure they are gluten-free.
    Brown rice and potatoes are great choices as long as the person is not carbohydrate intolerant. I find that about 30% of the people we work with at BB3 personal training and Performance Center fit into this category. However, after a 30-90 days they are usually able to add carbs back into there eating plan. If you want to get some food lists and recipes go to http://www.IgniteWarmUp.com There is a free 14 day course that teaches how foundational principles of getting lean and ripped.

  12. Glen says:

    Hi Billy Thanks for the answers, also was listening Ignite Warmup podcast thanks for the recommended Iphone app My Net Diary, I have been looking for an easy app to use this one is great. The other App I use is Ifitness for keeping track of my workouts.

    Couple more questions of a morning I tend to make a smoothie for breakfast
    It contains usually 50 gram pineapple, 50 gram strawberries, 5 gram blueberries, table spoon of rice bran, table spoon of whey protein usually with cold water or low fat milk. is this good and how do I calculate the calories and fat etc?
    Also water I usually drink tap water is this a bad thing or is there better options how do I work it out as water in different locations has different additives?

    Thankyou

    Glen

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