Nutrition
(First hint: Drink water)
Sarah Mirkin, RD ~ KITCHENCOACHRD.com
Recieve a Nutrition Counseling Session with
Sarah Mirkin with first 10 training sessions.
Click here for information.
Eating properly
for your activity level
and
personal goals
is
not just
a good idea, it
is
just a necessity.
(Second hint - drink water)
CONFUSION??
Nutrition can be very confusing at first. There is no magic
diet for all. There are plenty of amazing athletes and healthy
civilians with quite a diverse range of dietary habits.
(Third hint - drink a little water)
Menu Breakdowns
for
Losing Fat
Gaining Muscle
Athletes in Training
&
Not so Active Athletes
When to eat what,
(with water)
what to eat what with,
(with water)
and
what if I don't like that,
then what?
(Fourth hint - drink water)
Learn about Carbohydrates
Simple & Complex ~ Glycemic Index
Proteins
Whey vs. Tofu vs. Red Meat
FATS
Saturated to Poly-unsaturated
Kinda sums things up.
Cholesterol
HDL vs. LDL
Vitamins ABCDE
Glucosamine & Chondroitin
Creatine?
Sports Drinks?
And, last but surely not least...
ALCOHOL!
When actors like Dan Murphy drink and roll...
you better be uphill.
Beer, wine, vodka, rum, cognac...
it's
all empty calories after the medicinal first one.
Quotes are sobering.
Please believe that alcohol has many adverse
affects
if not consumed in moderation.
Hard to believe they both have graduate degrees.
Activity Level & Carbohydates
If you are inactive most of the day, a diet moderatein protein
and fat with limited carbohydrates
diet is perfect.
A majority
of people
are relatively inactive
and should not
consume too many carbohydrates.
And, everyone should eat plenty of non-starch vegetables,
limit
saturated fat and cholesterol heavy foods.
Just say NO to KETOSIS:
Ketosis is when the body will consume it's own muscle
tissue because it is starved for energy.
Please do eat plenty of complex carbohydrates if you do
plan to exercise with intensity and duration.
Excessive exercise without adequate carbohydrate consumption
will send your body into a state of ketosis...
this is not good.
Athletes
get 60 to 70 percent of their daily calories
from
complex carbohydrates as well as some simple sugars.
A little sugar, especially natural forms from fruits and honey, is great
for endurance exercise (and drink a lot of water - hint #6).
After you complete your first Iron-Man,
eat whatever you want and maybe some ice cream too ~
you've earned it!
The order of healthy active living:
1. EAT
Eat a little all the time.
&
Drink plenty of water (hint #7).
DO NOT EXERCISE ON AN EMPTY STOMACH!
A little aerobic exercise before breakfast is ok, but serious athletes always
have something before (it does not need to be a large meal) and after a hard
training session. Several small, healthy meals throughout the day will actually
stimulate your metabolism. Not eating after a certain time of the day will
only cause hunger and energy depletion in the morning…qualify your quantity.
2. SLEEP
-try to be rested before you exercise.
Sleeping is highly underrated in this country. Inadequate rest greatly reduces
exercise benefits and will de-motivate anyone in the long run.
If you are truly fatigued-- go home, eat sensibly & go to bed early.
(Do not skip a meal just because you did not work out).
This is a much better prescription than pushing
through a sleep deprived workout.
3. EXERCISE
Exercise programs are to be guidelines not gospel.
Aim for approximately the same time of the day and almost every day.
Vary the intensities, routines, and lengths of your workouts in
relation to your daily energy, ability, and schedule.
Your energy levels are human; some days will be easier than others.
Try not to exhaust yourself the day before the big presentation at work...
moderate exercise is great for energy boosting.
Please
see
Weight Loss
Cardiovascular Conditioning
Strength Training
MOTIVATION
I like vegetarians and vegetables... but herbivores are nutritious and delicious.
Jeff Archibald
ACE Certified Trainer
310 890 6783
24 hour phone messages
jeff@boldfitness.com