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STRIKETRAINER™
Eating Guidelines to a leaner and healthier body
Written by John Abdo
* The following is not to be construed as medical advice. Please read all instructions carefully then obtain the approval from a licensed medical and/or nutritional authority before applying any of these suggestions.
Hello, I’m John Abdo, and thank you for joining my Worldwide StrikeTrainer Team. I’m extremely proud to say that this product and its corresponding system is incredibly diverse, challenging, fun AND productive. If you’re a beginner you’ll enjoy great workout sessions with the StrikeTrainer. If you’re a highly seasoned athlete you’ll also enjoy great workout sessions with the StrikeTrainer. It doesn’t matter which level you’re at now because the StrikeTrainer is something anybody can use and greatly benefit from.
Since you now own your own StrikeTrainer—and many of you own more than one unit--now’s the time to let you know that there are some MUST DO principles* that you need to follow if you’re serious about achieving your best results, and in the fastest and safest way. These rules are supported on the StrikeTrainer website so you will never be without instruction and motivation. Let’s begin:
The 1st Rule is this: You must truly believe that you will achieve your goals. Making up your mind, and staying steadfastly locked into the mentality that you are progressing EVERY Day is the difference between winning and failing. You will not fail with a positive attitude. I have provided you with the instruction, or let’s say, I’ve mapped out the directions that you should follow but now you need to keep yourself in the drivers’ seat and steer, accelerate and burn fuel.
This first rule pertains to your body’s health, strength and fat loss, as accomplishing these goals are first and foremost mental attributes because Action & Results follows Thought—so you must THINK like a champion to become one.
I know from experience that you must make certain commitments if you desire to achieve certain consequences or goals. So, for the next 30 days you will only drink water as your beverage. For many of you that won’t be easy but just wait till you hear the other rules and you decide how much effort you’re willing to invest in changing your body and your life. Drinking water in substantial amounts helps to keep your system flushed clean of toxins, and is responsible for circulating nutrients throughout the body [via the blood stream] and fills the muscles, organs and other tissues with proper hydration to perform efficiently.
For those of you who drink coffee, try mixing in some green tea to add some anti-oxidants while avoiding artificial sweeteners and fat-loaded creams. I can hear you shaking your heads but trust that most, if not all, of the great looking and performing bodies you see and admire make mandatory adjustments in their lifestyles which lead them to obtain their goals and look terrific and perform on elite levels.
Rule: You will not eat any “processed” carbohydrates for the next 30 days. That’s any carbohydrate that man snuck his hands into and tampered with in some way. One exception: Whole grain bread, but even then, you will reduce the amount to only 1 slice per day, so you’ll be eating a lot of open-faced sandwiches.
Rule: Increase your Protein intake. Many of you do not eat enough protein. Especially now that you’re beating up on your StrikeTrainer you need extra muscle recovery nutrients in your body to repair, recover and rebuild yourself from work-out to work-out, and that comes from protein.
Rule: When you eat a meal, it MUST be balanced. Take your dinner plate and visually divide it into 3 equal parts: or 1/3 – 1/3 and 1/3. The first 3rd is your protein food, the second 3rd is one or several Fibrous Carbohydrates and the last 3rd is a natural, unprocessed, Starchy or Complex Carbohydrates.
Rule: When eating always consume enough food to give you that “near” full feeling then stop. Wait 10 minutes and see if you’re still hungry, then if you decide to eat some more it MUST be a Protein and/or Fibrous Carbohydrate food.
Rule: And I know you’ve been waiting to hear this one. NO JUNK FOOD. No ifs’, and’s or big butt’s. No fried junk, processed junk, creamy junk, heavy sugar or greasy sauces—eliminate them all. Need I really say any more?
Rule: This one pertains to late night eating. It’s not “when” you eat that makes you fat but rather it’s “WHAT” you eat. So, again, confine your eating to the suggested rules and you’ll be okay. In fact, you need to eat more frequently especially now that you’re using your StrikeTrainer and training like an athlete who has very specific and demanding post-workout nutritional and recovery requirements.
Rule: Get in some extra aerobics during the course of the week. This can include walking outdoors or on a T-Mill, some cardio-kicking, dancing, or any non-stop activity that expends approx. 20 minutes for each session 2-5 times per week depending on how much excess fat you need to lose. As you achieve your goals you can reduce the number of weekly sessions.
Rule: You will always exercise hungry. Never workout with food in your stomach allowing yourself at least 1-2 hours after your last meal before you workout. For those of you who have the time, I suggest exercising first thing in the morning with nothing but maybe a fresh cup of coffee mixed with green tea. By working out first thing in the morning your blood sugar is at its the lowest level as you’re coming off a short term fast [the time you retired until the time you awaken in the morning] and exercising with low blood sugar allows your body to have no other fuel source to burn but stored fat. This is a little secret you will really enjoy once you get used to it.
Rule: Follow my instructions during your StrikeTrainer workouts and always go at your own pace. For many of you that pace will need to be a bit slower while you may require some rest periods in between until you get into good enough condition to keep at the pace I am demonstrating on the DVDs. But there’s many of you who are already in great shape and I’m sure want to give me a run for my money—so GO FOR IT, and have the best StrikeTrainer workouts you can have that compliments your own levels of fitness, endurance, conditioning and power, and keeps challenging you to improve. And to kick it up yet another notch, try working out with two StrikeTrainers positioned onto a wall so you can kick, knee, jab and punch without hesitation.
Most of all, have fun and be creative developing your own StrikeTrainer exercises, drills and routines and send me your own self-recorded videos of you using your StrikeTrainer so I can consider posting at www.StrikeTrainer.com for all your other teammates to enjoy.
So thanks again for confiding in StrikeTrainer to get you into your best shape ever. I’m John Abdo, and I only expect the absolute best results from you. Stay positive and keep striving for success in all areas of your life
John Abdo
TIPS
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When steaming veggies never open the lid too often otherwise nutrients will dissipate into the air.
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Never over cook your foods. This destroys many nutrients turning good food into bad foods.
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Eat food fresh. Leftovers are fine but freshly prepared and eaten meals are healthier.
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Clean or rinse all foods before storing or eating.
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Store foods in sealed containers.
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Always eat foods that appear good. Wilty lettuce for instance, should be discarded.
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Contrary to popular myth, drinking water with meals is healthy.
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Always consume your nutritional supplements with meals, not alone. Supplements are designed to supplement your eating. There are certain nutrients and herbs that are to be taken on an empty stomach.
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Eat slow and enjoy life entering into you.
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If you’re stressed out, take a moment to meditate or pray so your body can enjoy and accept the incoming food.
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When preparing to eat, always strive for balanced meals.
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Season food as you go along. Never dump seasonings or dressings into food at once, unless the recipe calls for it. For instance, pour your dressing onto your salad right before you eat it and monitor the amount. Again, don’t just dump it on.
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