Health and Nutrition
"What Should I Eat" is a very common question. The following below is what I recommend to my students.
1. Drink at least one gallon of water a day. Drinking lots of water will keep you hydrated and remove waste from the body. Drink pure water, not designer or enhanced waters. Bring a large bottle of water with you wherever you go and drink it throughout the day - before, during and after workouts.
2. Eat more often and less food. Look to have between 5-8 smaller meals rather than 2 large meals. When you eat a meal, you shouldn't feel like falling asleep or fatigued - this is a classic sign of overeating. Eat just enough to where you are not hungry, but not full either (you should feel like you are able to eat more). Usually 15-20 minutes after you finish eating is when your stomach settles and won't bother you anymore. The reason for eating more meals is to increase your metabolism.
3. Eat natural foods and if feasible organic. Meaning, fish, poultry, lean cuts of beef, vegetables, fruit, and nuts. Natural food is easier on your digestive system. Try to eat a vegetable with every meal. Avoid refined or processed foods like fast food restaurants, sodas, candy, chocolates, chips, etc.
4. Having a good breakfast is pivotal to establishing a good diet and starting the day right. "Breakfast" means breaking the fast that your body was in during your sleep. Your body is starving when you wake up and if you don't eat your metabolism will slow down and begin to store fat. Good things to eat in the morning when focusing on fat loss are nuts and meat.
5. Eat something before going to sleep. A common misconception is that any meal consumed before sleeping will turn into fat overnight. This is not the case. In fact, eating before you sleep will keep your metabolism working while you're enduring an extended fast. Eating slow-digesting proteins such as yogurt or cottage cheese will reap the most rewards.
6. High Fructose Corn Syrup is probably the single worst "food" you can subject your body to. It has no nutritional value, will spike your insulin levels and help you pack on fat. It is found in most processed foods and should be avoided whenever possible.
7. Despite what many people think, eating carbs is not a bad thing. Whole grains, vegetables and fruits are all carbohydrate-rich foods that are very helpful in promoting fat loss. What you want to avoid are refined carbs. Foods like white bread, bagels, refined sugar, most breakfast cereals and almost anything in the "snack" aisle.
8. Fish oil is a great supplement to increase fat loss. The only drawback is the bad taste. It is available in capsules, so you don't have to taste it going down. Be sure to take your fish oil with a meal as that will help limit the after taste.
9. Weight training will increase the rate of fat loss. Just doing cardio will put your body in a catabolic state, meaning that muscle will burn as well as fat. By lifting weights you will increase your muscle density. The more muscle you have, the more fat you are capable of burning. Women also benefit greatly from this and should not worry about getting super ripped and muscular, only women who put in tons of work at the gym will achieve this look.
10. Give yourself a break every so often and eat something you enjoy that may not be healthy. If you feel like you are trapped in a diet, you will eventually break it. It is okay to give yourself a cheat meal or even a cheat day, within reason of course. Your diet should be something that is enjoyable and simple to maintain, not a torturous feat requiring all of your will.
I hope you enjoy these tips and that you get the same success that all our students at TBMMA have gotten with them.
~ Sensei Jim
Disclaimer :) The following reflects the authors' experiences and is provided for educational purposes and general reference only. It is not intended to be a substitute for medical or psychological advice or counseling. Therefore, you should consult a physician and/or mental health professional regarding your individual physical and mental health needs before undertaking any diet, exercise, or fitness program.
I smoked a pack of cigarettes a day when I started training. I started training mainly cause I have always been interested in Brazilian Jiu Jitsu. I felt that the self discipline and fitness oriented training would be the positive influence I needed in my life. I have cut down 15lbs since I started training and quit smoking after the first class. The self confidence I got from the training is something that is unreal. The Sensei is awesome and the way he teaches the classes is informative, fun, and the techniques are extremely useful in competitions. The feeling I get from the school is that we are a big family we watch the fights together train and compete together. I recommend this school and program to anyone that needs a positive direction or fitness training in there life.
~JOSH PETERS
Tenbears has great martial arts classes. I am a huge fan of jiujitsu and would recommend it to anyone. It's a great family environment and Sinsei Jim is very patient and ensures that everyone practices key moves correctly. I know I live a healthier lifestyle now and have more confidence and overall fitness. I'm learning self defense and gaining more appreciation for Brazilian Jiu Jitsu.
~Colin S.
The number one reason I signed up at Tenbears MMA was because I had a background of boxing and wanted to become more of a well rounded fighter. I wanted to improve my cardio and become more confident that if I end up on the ground in a fight that I will be able to handle the situation. The 3 most important benefits that I have received since I have started training here ; my self confidence has gone up by leaps and bounds, I have became a very well rounded fighter, and I have gained some lifelong friends. I am very happy with the instructors here. Their patience and knowledge of the arts of jiu jitsu, kickboxing, and judo are one of the main reasons that I committed to the school. My overall feeling is that it has become an extension of my family. The respect we give each other here is something you don’t find at every school. I don’t feel like just another statistic here. I would recommend this martial arts school in Dayton to anyone that wants to learn self defense, lose weight, and or compete in jiujitsu. You won’t find a more well rounded school in the area.
~Matt M
The number one reason I wanted to join a martial arts school is to get fit. I also want to gain more self discipline because I want to become a professional MMA fighter. So far I have lost 20 pounds, I am much more flexible and I have tons of energy. Tenbears is the greatest martial arts class in Dayton and it feels like part of my family here. I would definitely recommend this especially as an alternative to karate classes or taekwondo.
~ Angel Burke
I joined Tenbears MMA mainly to improve on my self defense. The benefits that I have received from this school are endless. Some of the main ones are physical fitness, overall martial arts training and knowledge, and meeting and getting to know others that train many different Martial Arts styles. I have gotten a lot of experience doing ground work (jiu jitsu), also my striking and fitness level have improved by leaps and bounds. I feel the instructor is as much a part of the class as the students. That is something that I don’t see in other school and I think it helps with the overall comradery in the school. My feelings about the school as a whole are it’s a very friendly school and not competitive at all, even though some of the students do compete. I recommend this program to anyone who wants to get into better shape and or learn some real life self defense and/ or MMA.
~Torrey
I love to compete and have always been a big fan of full contact competition. I had wrestled for many years and decided that this would be a more advanced and technique style of competition. Two of the biggest benefits I got from this school and style of training are honor and respect. I learned that honoring and respecting the school, the sensei, and most importantly myself I was able to advance in the sport. The leadership skills and humility I learned from this school are something I will carry with me for the rest of my life. The feeling I get when I hit the mats and start training is indescribable. The way the classes are taught to the people that train in the school it’s like no other school I have ever been to. I recommend this school to anyone that is at all interested in training or trying any style of Martial Arts.
~ Brandon
At the age of 32, I have spent 14 years of my life as a martial arts enthusiast. My disciplines include: Karate, Tae Kwando, Jiu-Jitsu, Arnis (stick and knife fighting) and Judo. I also have 3 years experience in high school wrestling. During this time period, I have won 5 sport jiu-jitsu tournaments and took 2nd place in a tae Kwando tournament along being selected four years in a row as a member of a martial arts demonstration team. I participated on the Marine fitness team and have received two presidential sports awards. My employment history includes 13 years in security and law enforcement and 4 years as a personal trainer. I also have worked as an instructor an assistant instructor for several local martial arts schools teaching adult and kid’s martial arts, women’s self defense and weapons retention. Martial arts have helped me in every aspect of my life from stress relief to keeping mentally and physically ready for the high demands of my career. I highly encourage people of all ages and body types to at least try martial arts and see what it can do to improve your quality of life. ~JP.
I was at a place where I needed something to help point my life in a positive direction. I have always wanted to take a martial arts program just never applied myself to it. The humility I have learned from this program is something I will carry with me the rest of my life. The discipline and brotherhood I have gotten from training at Tenbears Martial Arts Academy. I am honored to be able to train under sensei Jim the unity in the school is something I have not seen anywhere else. I would recommend this program to everyone that has the slightest desire to try this kind of training. You can’t go wrong with the free 30 days.
~DANNY HOWARD
I started training at 240 lbs. Now thanks to Tenbears Martial Arts Academy I am down to 190 lbs. I joined mainly because I wanted to get back in shape. A big benefit to joining Tenbears was that I became part of a family. The love and respect we have for each other is amazing. I have learned discipline, respect and honor from training under Sensei Jim. I would recommend this program to everyone that's interested in hands on reality combat sports or fitness training.
~BRYAN KNAFF
I joined Tenbears Martial Arts Academy mainly to get back into shape. As a result my self confidence went way up and my stress level has gone done by leaps and bounds. In the 6 months I have been training here at Tenbears MMA I have lost 30 POUNDS. I have met a great group of guys that I train with, and have also learned a very practical art. The Sensie’s instructions are simple and he really takes the time to make sure that you understand the techniques. The feeling I get at this school isn’t that of a school at all. It reminds me of a family. I would recommend this school to everyone. I have tried so many other schools in the area and none of them compare to the training I get here at Tenbears MMA. Plus with the 30 DAYS FREE you can’t go wrong.
~Mike f
I joined the Tenbears Academy in Dayton mainly to lose weight and improve my over all health. Self defense is also important to me and my family. In one month of class (two days a week) I have lost 6 lbs and one pant size. I feel a drastic difference in my stress level too! Sensei Jim is great and there is a real sense of camaraderie in the class. I’m so glad I'm here and would recommend this martial arts school to anyone.
~JASON ROGERS
The main reason I wanted to train is because I love watching MMA fights on TV. I really just wondered if I could do that type of competition also. I joined Tenbears MMA to try and improve my fighting skills. To say the least I am getting in better shape then I thought I would, I am getting stronger, and my fighting skills have improved drastically. The way the instructor teaches the class is unlike I thought it would be. He really gets in the class just like the students and trains with us. My overall impression of the school is friendly. The way the other student's seem to wanna get to know you kinda caught me off guard, its like a big family. I recommend this program to anyone that wants to improve their self defense skills and or compete.
~Dale
