Men's Journal magazine is one of my favorite monthly readings. This month's journal (actually February) has an article about the new 10 commandments regarding the Mind & Body Connection or like they are calling it "Ten New Rules for Peak Performance". No. 4 commandment is to take your workout recovery serious and at the bottom of the page is the perfect recovery meal... oh surprise, surprise... complex carbs, protein and vegetables. They tell you to eat protein at every meal... now where have I heard that before? What can I say... an Oz. Foods specialty! Good luck and good training.

How to lose 10 pounds even without exercising or... taking vitamins or supplements that promise to burn fat while you are sleeping or speeding up your metabolism, race your heart or dehydrate your system.

Here are 3 simple concepts using 3 simple food components:

1) Portion your meals. Take your current weight situation and calculate your total caloric intake. Use this website but there are many others. I happen to like this one because it has a number of variables that can help you understand where your needs are in respect to calories. Here is the website:



2) Eat every 3 to 4 hours. Once you have a total caloric intake you want to calculate how much you can eat at every sitting. If you rise at 6am and sleep at 10pm then you will eat 6 times a day. The reality is you will eat every 4 to 5 times a day. Partly because you forget to eat every three hours and partly due to being busy. Don't sweat the details but commit to eating consistently throughout the day. Do NOT GRAZE! Grazing is a sure way to gain weight. Eat portioned meals and take 3 to 4 hours in between meals.

3) Three Food Groups. Protein, Vegetables and Low Glycemic Carbohydrates. That's the secret to losing weight... oh and the other two steps too. Every meal should have a protein. All your early meals should have complex carbohydrates. Complex, low glycemic carbs burn clean and slow in your system. They also provide energy so you can function effectively throughout the day. There is an old saying, "no carbs after 4pm". I'll write an article on that concept in the future. Additionally, three of your six meals should have a vegetable. We recommend a high fibered vegetable like broccoli or green beans.

Ulitmately the key is to STAY on your DIET! Commit to 4 weeks then go for additional weeks or take time off before you begin a new diet cycle. This diet will not only help you lose weight but give you more energy. Increasing your protein intake will give you that lean physique look when the weight starts coming off.

Thanks for your time and best of luck with your goals.
Scott