I have been doing a lot of research as always into the best nutritional strategies for myself and my athletes. The main concern is to get bodyfat down (8% for males, 18% for females), health and performance. You don’t want one side of the triangle to suffer in place of the others. A fellow strength coach has been eating a paleolithic type of plan and has been liking his results. I also know that Poliquin favors this type of eating for all his clients. Basically if a caveman didn’t have access to it, you shouldn’t eat it. My bodyfat is down one percent in the week since starting. There are many different options to this plan, but I would definitely stick with the meat and nuts breakfast. I am also looking into the optimal amount of carbs for each person based on a few other books and it will take trial and error for each client. However, the option is, you don’t need to make it rocket science, try the paleo approach for a few weeks, if you like it, go a few more. I would recommend one cheat meal per week on this to help with metabolism and psychology. You will be pleased with the results. Do not worry about counting calories, your body will dictate that. Peace-K
I’m fat….not fat by average standards but fat for myself. I have many reasons to get going with my nutrition, including:
- my wedding
- my new facility opening
- my basketball league starts soon
- I need more energy to get things done
As I said on Friday, Coach Poliquin says if you are above 8% and male, you are too fat, I checked mine yesterday and it was 10.5%. So with the background information out there, I wanted to outline how I am going to start. Based on work from Coach Poliquin and Dr. Mauro Dipasquale, I am having meats and/or eggs and nuts for my healthy fat. I am not going for peanut butter or peanuts since they are a legume and can contain mold and fungus. I will slowly adopt the Metabolic Diet/Paleo Diet with so many big life events coming up for me. And no, being lean is the motivating factor, although it will be nice. I want to feel good and have more energy. I will keep you posted on the progress, but I do recommend this type of breakfast to anyone. I have been doing it for a few days and my energy has been great and steady throughout the morning. Stay tuned!
Many people cannot find the time or so they say to get their workouts in or even begin a program. For those of you that are fitness buffs and self-proclaimed meatheads, this might never affect you, but unfortunately you are a small majority of the general population. Perhaps if we were able to explain to the general population people that exercise and the benefits are a natural part of our biology, they will be more likely to listen. Just as we need to eat, drink and sleep, we need to exercise.
- I saw Martin Rooney speak at a seminar recently and he talked about how not enough people incorporate sprinting into their routines. You don’t need to be a competitive athlete to work this into your program. This got me thinking, so as I always try to do, I read a book that dealt with the topic. Sprinting is something natural that our ancestors had to do to either A) hunt or kill food to survive or B) escape from predators. When we sprint, we use every single muscle in our body in an explosive manner. We have to fight massive rotational forces around the spine and it is a great way to work the hip region through its entire range of motion. And no, sprinting does mean you did a 45 minute ‘interval’ workout on the elliptical.
- Exercise spikes a whole bunch of ‘good’ hormones in our brain that may be rooted in evolution. We have all heard the term ‘runners high’ and if you have heard that, you’re more than likely are familiar with ‘endorphins’. In particular, exercise raises levels of nor-epinephrine, dopamine and serotonin, all which make us feel good and can block pain. Some scientists believe that these came about because humans needed them during long hunts, to block pain and keep them going. Since we no longer hunt for our food (most of us anyway, not sure about a few of you), we need to find another way to produce them and exercise is the answer.
- We have always had to lift heavy things from the beginning of time in order to build things. Today, we have the option of dead-lifting (or squatting, pressing, benching, etc.). When we lift heavy things, we build stronger muscles and bones and we get a nice increase in our production of HGH and testosterone. If we lift often and heavy, we will stay younger via more muscle and hormonal production. Only the strong survive, again a nice mechanism of evolution. If we don’t use our bodies they die, to make it simple. Inactivity is a sign of death. And not only will our bodies begin to fall apart, so will our minds-refer back to the benefits of exercise on the brain, which is arguably even more important or just as important than the benefit to the body.
- There are a whole slew of things that I can put for diet and evolution and I know some of it has already been done elsewhere. So, I will make it simple (I like simple)- our bodies are meant to be lean and muscular. If we can maintain or get into this state, energy will be higher and even thought process will be clearer. If you don’t believe me, get ready for a bodybuilding show and report back to me. However, there is a fine line of trying to get too lean in which case performance and thought will suffer. Eat protein and fat at your meals and a little bit of complex carbs and you are good to go. Our bodies have evolved not to be very efficient at handling huge insulin spikes (as would happen when eating tons of carbs).
The list could go on and on. However, the point of this article was to show that it is part of our DNA to be active and eat well. It speaks to the heart of every human being and there is a reason that exercise feels so good once you get into a routine. The key is just in finding something that you like to do.