Training For Life

WATERMELON

BLUEBERRIES

Blueberries get their hue from anthocyanidin, a compound that protects against muscle-depleting free radicals and quells inflammation, making them a great postride recovery snack,  They also contain vitamins C and K and manganese, nutrients that fuel the immune system and improve bone health.

BLACKBERRIES

Blackberries are high in fiber, making them a good choice for slow, steady fuel: Eat them with oatmeal two hours before a long ride or snack on them between meals to curb cravings,  They’re also packed with vitamins C and K, plus manganese.

MANGO

Mango contains papain, a digestive enzyme that helps break down protein, combat acidity, and soothe a touchy postride stomach. And along with a whopping 31 grams of sugar for rocketship energy on the bike, one mango provides a trio of powerful antioxidants: vitamins A,C, and E, good for the immune system

KIWI

Kiwi provides ample amounts of cramp-curbing potassium, as well as vitamin C to help repair muscles. It has also been linked to cardiovascular health: Researchers say that eating two or three a day can lower certain risk factors of heart disease.

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What is nutrient timing?

Nutrient timing is a planned alteration of macronutrient intake in order to promote health, workout performance, and get/stay lean.

Nutrient timing strategies are based on how the body handles different types of food at different times. One of the most important nutrient timing principles is that it’s best to eat most non-fruit and veggie carbohydrates during and after exercise.

Many factors influence energy balance, with the laws of thermodynamics being the most important determinants of weight gain and weight loss. Yes, this means how much we eat is priority #1 when changing body composition.

But the key here is “body composition.” If we’re losing equal amounts of fat and muscle when losing weight or gaining equal amounts of fat and muscle when gaining weight, we’re not taking advantage of nutrient timing.

Nutrient timing has several important goals:

1. Nutrient partitioning (where the nutrients go when you ingest them)
2. Improved health
3. Improved body composition
4. Improved athletic performance
5. Enhanced workout recovery

Why is nutrient timing so important?

When you exercise regularly, the body is primed for fat gain or fat loss just as it’s primed for muscle gain or muscle loss during specific times of the day.  The wrong foods at the wrong times sabotage your efforts in the gym. The right foods at the right times enhance those efforts.

Once we account for energy balance, timing nutrient intake can up-regulate metabolism, shift hormonal profile, and alter body composition.

Manipulating nutrient intake can also help someone take advantage of certain anabolic hormones, namely insulin.

Insulin

Insulin regulates nutrient entry into muscle cells. If insulin is seldom elevated, the muscle growth related benefits won’t occur. If you plan a higher carbohydrate intake at times when your body is better equipped to handle it, insulin will be under your control, and the body will function better.

Carbohydrate use

The body handles various types of carbohydrates differently. Generally, carbohydrates that are digested and absorbed slowly can help to control insulin response. These are carbohydrates that are higher in fibre and lower in simple sugars, such as beans/legumes and vegetables.

In contrast, a diet consisting of added sugars and refined carbohydrates (which enter the body rapidly), can elevate blood triglyceride levels and bad cholesterol, and lead to insulin resistance.

The raw materials we give our body through the consumption of food/supplements create the metabolic environment we desire.

What you should know

Regardless of goals and activity, protein and fat intake stay fairly constant. Make sure, as per PN habits, that you consume an appropriately sized portion of lean protein and good fats with every meal. The macronutrient we manipulate most commonly in nutrient timing is carbohydrate.

Carbohydrate tolerance and timing

The body can better handle carbohydrates during and after physical activity, as well as when levels of fitness are high and body fat levels are lower (15% or less for men and 20% or less for women).

Therefore, higher-carb situations include some combination of:

1. relatively intense physical activity (such as heavy resistance training or sprinting)
2. relatively frequent physical activity (daily workouts, physically active job, lots of daily-life activity such as walking)
3. a high level of physical fitness
4. a lower level of body fat

Conversely, lower-carb situations include some combination of:

1. sedentary or nonactive periods
2. lower levels of physical fitness
3. higher levels of body fat

For more on this, see the Eating For Your Body Type video and All About Eating for Your Body Type.

Regardless of your body fat and fitness, consuming carbohydrate during this important postworkout period enables us to replace muscle glycogen and improve recovery. Like a sponge, we draw in all that tasty glycogen much more readily immediately after training.

When to consume carbs

After exercise, keep the recovery process moving by controlling carb intake and consuming plenty of protein rich foods.

Dense carb foods are best consumed during and after exercise, for up to about 3 hours. And remember, carbohydrates have a protein sparing effect, so we require less dietary protein when carb intake is higher.

Before you break out your sun watch and start meticulously timing carb gram intake, the window here depends on many factors, including:

1. Intensity of exercise
2. Previously fasted/fed
3. Body composition
4. Medications
5. Underlying health conditions
6. Sleep schedule
7. Length of exercise
8. Type of exercise
9. Food selection
10. Time of day

With so many factors, it’s hard to say exactly how long carb tolerance stays high after exercise.  For most folks, though, assume that carb tolerance is best for approximately 3 hours after exercise.  If you sleep 8 hours per night, then factor in this 3 hour post-workout window, you’re left with about 13 hours of “non sponge-like carb tolerance” living, or 2 to 4 meals.

Non-carb-spongeworthy periods

During the “non sponge-like” period, it’s important to adapt your food intake to what you tolerate.  If you are lean and maintaining your current body composition, you’ll likely do fine with some dense carb foods mixed in (25% of your meal or so). If you have fat to lose, focus more on proteins and fats (with dense carb foods making up less than 25% of your meal).

To put this in perspective, consider the three main types of carb foods:

1. Fiber-rich carbs

This includes vegetables, fruits and legumes. These foods are absorbed slowly because of their high fibre content and will thus help control blood sugar and hunger. These foods are loaded with nutrients, promote health and are “calorie-dilute”.

Having these foods at the base of your “food pyramid” is a great idea. Eat them anytime.

Veggies and beans – smart decision anytime

2. Starchy carbs

Quinoa, amaranth, sprouted grain breads, potatoes, yams, acorn squash, oats, sprouted grain pasta, cereals, and similar foods are very dense sources of carbs. They are a bit lower in nutrients than the fibre-rich carb foods.

These types of starchy carbs are best consumed after exercise. During this time, your muscles are like a big sponge and will use the carbs efficiently. Consume these starchy carbs during the 3 hours or so after exercise.

Whole grains – smart decision for after workouts

Remember, energy balance is still important: Keep portion size moderate. Generally a serving is about the size of your fist. That’s a good place to start.

Note: Outside of the 3 hour post-workout window, having a 1/4 cup of sweet potato or wild rice for dinner isn’t going to be a huge carb load for the body to deal with.  If you can meet your compliance goals and keep good eating habits with small amounts of starchy carbs, then go ahead.

But be aware: the slope can get slippery. 1/4 cup can turn into a big bowl with added butter, which might mean overeating and no fat loss 3 weeks later. Use a strategy that works for you.

3. Refined sugary carbs

If you want to know what foods fall under this category, just follow around most American youth.

The majority of these foods are empty calories and don’t do much for health.

Still, eating them during and immediately after exercise may give your body a quick energy boost and accelerate recovery.

Even then, consider the big picture: what is the food going to do for your health? What other substances are in it?

You could take advantage of refined sugary carb foods by using nutrient dense sources like dates, raisins, figs and nutrition bars.  Don’t assume that because you exercised, you can eat as many refined sugary foods as you want.

Eat sugary carbs rarely, and only after exercise.

The best time to eat carbs

Consult the chart below to find out when to eat each of the three main types of carb foods.

Anytime (AT) meals vs post-workout (PW) meals

In our Gourmet Nutrition cookbook and in the Precision Nutrition System, we’ve marked meals as either AT or PW.

Anytime (AT): As the name suggests, these can be eaten anytime of the day. They have little or no refined sugary carbs, and often fewer starchy carbs too. AT meals generally contain less than 25% dense carb foods.

Post-workout (PW): These meals are best eaten in the 3 hours or so after exercise. They contain more than 25% dense carb foods, and occasionally refined sugary carbs.

Sample anytime (AT) and post-workout (PW) meals

Check out the following examples of PW and AT meals. These are taken straight from the records of our most successful clients.

Nutrient timing for muscle gain

Those interested in gaining muscle need a calorie surplus. However, just grossly over-consuming calories regularly will probably result in fat gain.

Nutrient timing helps prioritize muscle gain over fat gain during a muscle gaining phase. Plan meals in accordance with your weekly schedule and create a temporary food surplus.

Summary and recommendations

Nutrient timing is an important strategy, but it’s not for everyone. If you’re new to healthy eating, don’t worry about timing for now. Start by improving the overall quality of your food and incorporating the basic PN habits into your life. Once you build a foundation of nutritious eating, then consider adding the nutrient timing habit.

If you are lean and simply want to maintain your existing body composition, consuming more carbohydrates throughout the day will likely be fine.

If you want to lose body fat, first control overall food intake, then aim to consume a majority of carb dense foods during and after exercise sessions (for about 3 hours after). Outside of the 3 hour window consume primarily protein and fat, while consuming fewer carb dense foods (25% of less of meal made up of carb dense foods).

If you want to gain muscle, the nutrient timing principles are similar — simply add more calories overall.

In all cases: Assess your progress and adjust as necessary.

For extra credit

Nutrient timing strategies aren’t useful for the average North American. Glucose tolerance and insulin sensitivity? I don’t think so. Let’s just taper donut intake first.

Nutrient timing may help control leptin and ghrelin levels.

Nutrient timing can maximize glycogen stores and improve workouts.

Metabolic “up-regulation” doesn’t always scale directly with food intake and too much of any nutrient, regardless of timing, can result in body fat gains. Using nutrient timing while still eating too much food will result in fat gain.

If you are physically active all day (e.g. bike to work, physically active job, walk at lunch, weights after work, etc.), then your sensitivity to carbs will likely be enhanced .

Article From Precision Nutrition

1. Must have a Change in Lifestyle

Every effective weight loss program will help clients change their lifestyle. This is absolutely critical to the long term success of the program. Unfortunately, it is now fashionable to pop slimming pills or go for cellulite treatments to loss weight.

The results from such programs will never be permanent because the person’s lifestyle would effortlessly put back all the weight. The very moment that these artificial programs are halted, weight will come rushing back.

When a person changes his/ her lifestyle, the unhealthy food and weight gaining activities will be eliminated from their daily lives. Hence, an effective weight loss system MUST have an in-built mechanism that helps clients refine their lifestyle.

2. Must include a Water Drinking plan BEFORE Meals

Drinking at least a glass of water half an hour before meals is critical to weigh loss and maintenance of a healthy body. The water replenishes the fluids that will be used to make bicarbonate solution on the mucus membrane of our stomach lining. This protects the stomach from being burnt by its own acid fluid.

Similarly, a well hydrated body reduces the urge to drink unhealthy drinks which introduce more toxins to your body. Furthermore, the body does not need to excessively retain water, thus making the body fatter than necessary.

Lastly, a majority of people are chronically dehydrated though they seem to be leading normal lives. It is a common sight to see my clients reduce the amount they eat after they begin the water routine. Many people have lost the ability to differentiate between food hunger and water hunger. A systematic water plan will help them regain this lost touch.

3. Must include a systematic plan for reduction of sweetened and diuretic beverages.

Sweetened drinks are beverages like soda, cola, diet cola, tea, coffee and beer. The three major groups of substances that would impede and slow down your weight loss are caffeine, sugar and sugar substitutes.

Caffeine – This is a diuretic substance that drains your body of water. It is roughly estimated that you lose 33% more fluid from your body then the amount you drank. If you drink one cup of coffee, you would lose

all the fluid from the coffee plus an extra 1/3 a cup. This makes you body desperate to retain whatever water it can. In the long run, your body’s instinctive reaction is to retain water, hence giving out the round water-filled appearance. Diuretic drinks are coffee, tea, most colas, most sodas and beer (though it technically has no caffeine, it is a diuretic).

Sugar – Besides the numerous health damaging effects of sugar on your body, it also adds useless calories to your diet.

When sugar enters the body it is broken down into glucose and the calorie that is created is termed “empty calorie”. It has absolutely no vitamins or minerals, hence it does not do any good to your body besides adding calories.

4. A Muscle growth program

You need a proper muscle growth plan if you ever want to stop spiraling back to your heavy weight. Programs that are based on pills and nutrition tend to neglect or gloss over the muscle building plan. This is very dangerous because your muscle acts as a buffer for excess calories and helps maintain your weight and figure. Furthermore, there is no such thing as eating to build muscles as popularly believed. Muscles can only be built in the good old fashioned way – make it do work.

5. A program that focuses on the growth of the aerobic Type 1 muscle fibers.

On the other extreme there are programs that are excessively focused on going to the gym. That would mean they ask you to go twice or three times a week to the gym for weights. This is a waste of your time and probably

they are building up Type II (a/b) muscles instead of Type 1 muscles fibers. This difference is important because Type II muscles are big and showy, but they require a lot of maintenance and have poor fat burning abilities. Type 1 muscle fibers hardly bulge but contain the highest amount of mitochondria, an essential enzyme in fat burning.

6. You must want to lose weight.

Most people assume that being involved in an activity means that they actually want to do it. Many people busy themselves finding the greatest miracle weight loss cure or trying out every fad but never really achieving anything. Subconsciously, they do not want to lose weight, but the appearance of busy effort allows them to gain affection or acceptance by loved ones, peers and their own inner selves!

7. A Nutrition plan that reflects personal individuality.

When we buy clothes, especially expensive ones, we always insist on having it tailored to our size. Sometimes, the sleeve may be too long but the chest perfect fit. That is why stores have many different labels to suit different body size and shapes. Similarly, the food we eat should also be tailored to our body, not just in terms of size (calories) but also in terms of design. Nutrition programs need to first assess and categories our body type or blood type or metabolic type (not limited to these categories), before any recommendations can be made.

8. The plan should never come with food restriction.

Yes the unbelievable! Most of my clients are shocked when I advise this to them. It is an accepted fact that all diets mean that you have to give up on your favorite foods. This is totally untrue and will in fact destroy the sustainability of the program. We are creatures of greed; we always want what we cannot have. That is hardwired into us. Hence, the command not to eat a particular food will conversely create a greater demand for it. The correct technique should be learning to manage the urge, rather than suppressing it.

9. It must have a component that includes aerobic walking or jogging.

Ultimately, our body thrives to walk, jog and run, that is our basic function as human beings. For many overweight people, this function has been dormant and numbed for too long. Aerobic walking or jogging is essential to any weight loss program because it gradually helps your body to adjust to the change in weight load as you slim down. Swimming or carrying weights in an aerobic fashion is not a substitute because the whole body is not engaged in the activity.

10. The program MUST be sustainable relative to your daily workload and commitments.

You cannot and should not embark on a quad weekly (4 times a week) get slim course if you already have to juggle two jobs and a family. Firstly, it is absolutely impossible for you to sustain the hectic schedule in the long run. Secondly, it would create a phobia within you, framing your mindset that weight loss is a strenuous and painful event. A healthy lifestyle is a fun activity that should preferably involve your family and loved ones, the last thing you would ever want to do is to sign up for a program that is too daunting to complete.

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Have you hit a plateau in losing weight? Hitting a plateau is common and this just means that are ready for new challenges physically to start losing weight again. Cardio exercise is great for many things, but the number one benefit of cardio is burning fat. This is the easiest and fastest way to drop pounds of fat from your body.

The problem with cardio is that many people get bored with the same routine and eventually stop exercising once they get bored. Once you hit that plateau the body stops responding. There are several options and routines to choose from that will keep you motivated and on the right track to losing weight. Cardio exercises do not just stop at the gym there are other activities to keep your heart rate up and to keep fat burning, without getting burnt out.

One thing to remember is that if you have a specific routine in the gym, you will get bored and your body will adapt to your cardio exercises. Your body is going to respond to the boredom and therefore stop burning fat. The body adapts quickly.

Using fitness equipment at a gym such as an elliptical trainer, treadmill and stair climber are good ways to get your cardio exercise, but the problem is the standard use of them becomes boring. Most gym memberships offer cardio classes such as kickboxing, hip hop aerobics, cycling which is really popular and high energy, body sculpting, yoga and Pilates.

Kickboxing is a cardio class that is good for a total body workout. It is a complete body movement from kicking to punching. You will be sure to move the entire duration of the class. Another great thing about kickboxing is that instructor will change up the routine weekly, so the sequences of the movements is not be the same and you can continue to have fun while exercising.

>Yoga may not sound like a cardio exercise, but actually there are a lot of strength moves that keeps your heart pumping. Working on poses and strength moves will also have you working up a sweat, this helps shed excess water weight.

If you are bored from gym workouts or not a

gym person there are outdoor activities to perform your cardio exercises as well to help you beat boredom from the gym. Walking on a track is common. Most tracks have smooth surfaces and are easy on the knees and ankles. Although the surface is good to walk on, you may find yourself getting bored going in circles with no scenery or excitement.

If you are interested in walking or running, many parks have trails specifically designed for cardio exercising. The great thing about trails at parks is that they have a combination of hills and grass. The different terrain helps with the elevation of the heart rate. Elevating the heart rate is the key to cardio exercising. Whether you are walking on a track, a trail or through your neighborhood it is always a good idea to bring along a friend. Having an exercising buddy will keep you motivated. Talking to your buddy also helps keep your heart rate up.

If you are into having fun, another way to beat the cardio boredom is to take a dance class. There are several types of dancing to choose from, Latin, African, Middle Eastern, Hip Hop, Jazz, Modern and even classes such as Ballroom dancing are good cardio exercises.

Most cities offer some type of dancing class and are affordable. This is a fun way to meet new people, create a new cultured experience and keep from being bored. Anyone of these dances will open you up to freedom, movement and expression along with the burning fat advantage.

If you want extreme movement and intense cardio training, one of the best activities is a sports activity. Most sporting activities are very specific in training for endurance and strength. You will run faster, jump higher, play longer and all of this while losing weight. This is one of the fastest and easiest ways to dropping the pounds.

The thing that makes is so easy is that routine is constantly changed and there are several highs and lows of intensity which is good for your heart and help you burn fat. With the combination of body sculpting moves, you will add muscle and create a strong core section of your body. Always remember building muscle increases fat burning, even while you are resting.

Swimming is another activity excellent for cardio exercising. The great thing about swimming is that you can do it as an exercising class or simply do it for leisure. Which ever way you choose to perform the activity, either way you are getting the same result. Your heart is pumping and you are strengthening your muscles as well. If the weather is cool you can visit an indoor pool.

With a combination of gym activities, strength moves, dancing, swimming, walking and sports activities, you can be sure to beat the boredom of cardio exercising. Change up the routine monthly; do Hip Hop one week and Salsa the next week. Run the track one day and walk a trail for a couple of days with a friend.

The important thing to remember is that your body will be bored and you will be bored with the same routine if you do not change it to come off a plateau and you’re your motivation.

Make fat loss your priority if you are sick and sick and tired of becoming fat and unsightly. But just before you seize the subsequent program that arrives your way, you must 1st know the fundamentals to stay healthful and reside lengthier. Discover the crucial errors to steer clear of in any weight loss program, three easy actions to a wholesome lifestyle, and successful the “battle of the bulge,” and it is possible to be in your method to a long term wholesome physique.

What You need to Learn about Fat

Do not begin your fat loss program without having realizing this… Our physique is definitely an intricate style produced up of h2o, muscle, bone and organs. Apart from that, there is 1 critical element largely misunderstood – fat. Fat is vital in the principal capabilities of the physique and for power storage. It really is necessary for wholesome residing, but an excessive might trigger ill-health. That is your target when searching for an excellent program.

We need to realize that fat is lighter than muscle, and any weight misplaced may possibly be considered a loss of muscle tissue as a choice. Several who wish to lessen weight fail to enjoy the essential position of fat within our body’s program. Their principal indicators of excellent outcomes are the figures in the rest room scale – when weight drops, the program can be an achievement.

A great program signifies that a much better indicator is physique mass index which is really a lot more sensible measure of fitness. It offers an perfect stability of fat-muscle combine and it is the basis of an excellent intervention weight, you could have already got the dynamic advantage of lowering fat and muscle acquire, thereby attaining weight versus dropping. Within this instance, your wellness is completely typical along with your fitness sound, in your approach to bodily fitness.

Errors To Stay away from In Weight Loss Programs

To numerous individuals, “fat loss” and “weight loss” imply the exact same. To make sure that you are on an excellent program, it can be prudent to understand that these two are completely various – in which means also as in the context of the program. Weight loss focuses on the variety of kilograms or lbs misplaced, although fat loss concentrates on the centimeters

or inches about the waist. A perfect fat loss program suggests which you create a fantastic benchmark in girth and weight, and get your BMI (physique mass index) at the start.

As opposed to great fat loss programs, some slimming advocates advice to minimize carbs significantly, strictly observe a diet program and do lots of cardio physical exercise. Although these possibly excellent if put in the correct viewpoint, also a lot loss could do much more hurt. Any sudden and drastic alter would undoubtedly possess a counterproductive impact, faster or later on.

An excellent fat loss program basically advises that it can be far better to alter some issues a bit, in incremental actions and stick with the strategy. A balanced diet with out skipping a meal is far better than cutting carbs substantially, and discovering methods to enhance the heart fee each day is significantly safer than lots of cardio program. In a fantastic fat loss program, moderation is important.

Three Basic Actions of a fantastic Fat Loss Program

When beginning your fat loss program, integrate these 3 easy actions within your every day program. This will not need a total alter in way of life. An excellent calendar and modest quantity of self-discipline are all you have to have a very long term fat loss impact you have constantly wished.

Phase one. Discover a minimum of five – ten minutes each day to enhance your heart price. You’ll be able to either do it by brisk strolling, gardening, or merely heading up and down the stairs some instances. Do not overdo this. Something that entails the heart program really should be dealt with with caution, even in confirmed fat loss programs.

Stage two. Muscle is definitely an critical ally inside your fat loss program. It assists burn off fat even even though sleeping. Even so, you do not must create Herculean biceps to accomplish this. What is necessary is really a easy muscle tone to exchange excessive fat you shed. A straightforward push-away or push-up would do the trick.

Action three. Consume 3 wholesome meals every day. It needs to be many different fruits, greens and lean meat. Selection is the important to facilitate fat loss; that is the principal solution of our ancestors. Since there’s no way for them to shop foods, they go refreshing every single time.

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Why do you need water while exercising?

Muscle contractions rely on proper hydration.

Your body requires water to maintain adequate blood volume.
Workout recovery occurs more quickly when you’re hydrated.

But do you have to constantly interrupt your workout with trips to the water fountain?

Here are 2  tips to help guide your drinking decisions:

1) Short workouts don’t require water – If you’re doing a quick 20-45 minute run or weight training routine, you can simply drink 20-24 ounces of water after you finish. Unless it’s very hot or you’re beginning the workout in a dehydrated state, you’re not going to “lose performance” by not drinking.

2) Long workouts require water – By the time you get thirsty during a sweaty, long workout, such as a 10 mile run, you’ve already lost 2% body weight. Dehydration can occur when you reach just 3%. So if you’re waiting to get thirsty before you drink, you could be dehydrating and limiting your performance or recovery. For long workouts, try to consume 5-10 ounces of water every 20 minutes (choose the higher range for hotter conditions).

Remember-more is not better! Water intoxication is a dangerous medical condition, so don’t exceed 30 ounces of water per hour unless you’re exercising for many consecutive hours in extremely hot and humid conditions.

1. Convenient. This means that you can do it anywhere, without being forced to spend two hours at a gym, or access special equipment or expensive gadgets. All you need is your body, and perhaps an elastic band!

2. Full Body. Every muscle in your body needs to be targeted for a maximum metabolic boost, so combine upper and lower body.

3. Heart Rate Stimulating. For maximum cardiovascular stimulation, the workout should require that you move from exercise to exercise with minimal rest.

4. No Heavy Weights. To maximize fat loss, you need to be able to do more than 8 repetitions of an exercise.

5. Consistent. You should be able to do the workout 2-4 times each week, without having to rest for several days due to excessive soreness.

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