I know this is always something that needs to be taken with a thought process that allows you a learning curve that is outside an obvious physical exertion but the relationship between the thought and the action is very conected
Carl Lewis diet for fitness
Diet for fitness
I have written a few times about the importance of eating well for athletic preformance.
Nutrient-dense foods that time and again promote good overall health. Coined “superfoods,” such as Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon. soy, spinach, tomatoes, turkey, whole grains and oats, and yogurt, tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.
As the base of a balanced, solid diet, weight loss gimmicks and other supplement offerings can become a thing of the past in your life.
The effect on a certain part of the body of the correct food, can also affect the health of other body functions and performance, since the whole body is connected.
I found this interview with the man Carl Lewis on eating a vegan diet I know he is long retired and trying to be an actor out in Hollywood but the principles he talks of regarding an eating regime are well proven and relevant today.
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Diet, Sport, Nutrition,
Diet,sport and nutrition
By getting Your Nutrition from Real Food you create a Good Habit for Life.
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There is a tendency to think popping a multi-vitamin supplement to get nutrients is just as good as what comes from real foods.
during training and competition, the body requires more whole nutrients and quality food sources. Sometimes, the quantity and quality is hard to keep up when you are pushed for time to not go down the road of reaching for a convenient pill or some quick fix it is far better to get vitamins and minerals from natural foods and juices.
Sometimes before, somebody takes up training. Their awareness of how their body reacts to different foods is somewhat blunted and the body perception that you have, is not tuned how our body operates
Our bodies utilize the vitamins and minerals from real foods more efficiently.It can be much easier to select a variety of whole foods to enjoy eating instead of trying to make heads or tails of the entire selection of vitamin and mineral supplements that are available.
A multi-vitamin or a mineral supplement is without a doubt a taste that leaves a lot to be desired
Some supplements can be difficult for our bodies to break down and use, or by taking a singular supplement it is not as efficient and makes it difficult to get the full benefit from the vitamins and minerals they contain.
And when consuming plenty of nutrient-dense food nutrients are going to be easier for the body to process and utilize, and less likely to be wasted.
Many of the supplements available today use fillers and binders to hold them together, plus coatings on the tablets themselves. These are products the body does not need and will not use. Some people find they are allergic to the dyes and fillers used in vitamin pills.
However, the body uses the fiber that binds fruits and vegetables. Often the “skin” of a vegetable, like the potato, is the most nutritious part. In addition, sometimes the vitamin and mineral supplements can upset our stomachs, making taking them even more difficult the next day.
When embarking on any new training or indeed starting an active life after years of inactive and and perhaps unhealthy eating practices there can be a chance that In many cases, combining supplements can counteract their effectiveness and can produce stomach upset.
On the other hand, a variety of fruits and vegetables enhance the flavor of a nutritious meal and their fiber aids digestion.
Raw foods,vegetables nuts and seeds provide us with all protein source that you want if you’re looking to lose weight, eating fresh food is vital to a weight loss plan, which generally goes hand in hand with the needs and desires when starting a training program you cannot expect to achieve a positive athletic outcome, if your body is carrying excess weight.
Also, eating fresh fruits and vegetables help hair, skin and teeth stay attractive and healthy. Fruits and vegetables are the original fast foods.
It’s simple to grab for an orange, apple, banana, grapes, or quickly toss a few vegetables together for a salad to take to work.
If you have equipment like food dryer. It is easy to make up your own nutrition bars to take with you,I know for myself, When mango season
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comes around I in spend the day, putting mangoes into the drier and seal them wonderful foods that are full of all the nutrients needed .
So when you’re looking for well-balanced, healthy diet for your sport nutrition, don’t reach for the bottle. Reach for the food!
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Fat burning amongst endurance athletes
Fat burning is a very popular, and often used term amongst endurance athletes, but is it really important to burn fat and, if so how can it be best achieved.
The term fat burning refers to the ability to oxidise or burn fat and thus use fat. Instead of carbohydrate as a fuel .
For an Athlete, this is where fat burning is associated with weight loss
Factors affecting fat oxidisation.
Exercise intensity
in absolute terms, carbohydrate oxidization increases proportionally with exercise intensity, whereas the rate fat oxidization increases this decreases again at a higher exercise intensity.
So although it is often claimed that you have to exercise at low intensity to burn fat is not necessarily true.
Again exercise intensity may have importance for weight loss programs health-related exercise programs and endurance training.
The important fact is diet high in carbohydrate, suppress fat oxidisation. a Diet low in carbohydrates will result in high fat oxidisation.
Endurance athletes often used exercise with out breakfast as a way to increase the fat oxitative capacity of the muscle.
Nutritional supplements.
There are many nutrition supplements on the market that claim to increase fact oxidisation these supplements include caffeine, carnitine, guarana, asian ginseng, there are quite a few others, of the ones mentioned Green tea extract is found to increase fat oxidisation by up to 20% during exercise.
At present, the only proven way to increase fat oxidization during exercise is to perform regular physical activity.
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Exercise training will up- regulate the enzymes of the fat oxidization pathways, increased blood flow etc. All of which will enable higher rates of fat oxidization.
higher fat oxidation rates during exercise Is generally reflective of good training status, the vast majority of nutrition supplements do not have any desired effects and currently the only effective way to increase fat oxidization is through exercise training. it is still not clear what the best training routine is to get the greatest improvements as each individual has different fat oxidation rates.
Be reminded oxidation rates on average, are very small during exercise so for weight loss in order to oxidise one KG of fat mass more then 33 hours of exercise would be needed.
For efficient burning of fat for energy, longer training, is not so much the order of the day it could be more the intensity, and of course you cannot go past the need to fuel the body with correct nutritional food sources that is the likes of fruit and vegetables ,seeds,nuts and good water.
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Diet and Nutrition for sport and fitness
You Really Are What You Eat
Recent dietary research has uncovered 14 different nutrient-dense foods that time and again promote good overall health. Coined “superfoods,” they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.
now you may be saying, what this has to do we are fitness and athletic performance
You Really Are What You Eat
I hope that sinks in its matters not, what type of supplement that you take it, matters not what new products on the market to make go faster. It is your diet, one preferably full of fruits and vegetables and even better in the raw state as much as you can will give your body, the best chance. It has to recover from exercise injuries and by injuries,I mean,the necessary tearing down and rebuilding of muscle tissue,that is very core for of training .
Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon. soy, spinach, tomatoes, turkey, whole grains and oats, and yogurt can all help stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer.
And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected.
With these 14 foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life.
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Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight change, uncomfortable with body are just a few signs that your diet is unbalanced.
There is certain elements of nutritional and gender, issues that will determine a possible addition of a supplement dependent on training regimes
An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.
Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia
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And since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense.This is something that I will always speak upon or comment about is the relationship between mental and physical health.
When we nourish our body with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result.
Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of ‘being in a fog’ all the time.
Superfoods can be the basis of a sound, healthy, nutritious solution to curing many of these ailments and more.
I will be doing a series on super foods, fitness objectives, if you have any questions please comment below
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Exercise intensity and Weight loss
Exercise intensity and weight loss
What workouts lead to greater weight loss, high-intensity, or low intensity exercise that expends the same amount of overall energy.
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According to a new study carried out on 14 healthy untrained women ,these women exercised on the treadmill at either 45 or 73% of VO2 max four times a week for three months expanding 300 calories per exercise session and eating as normal.
All participants lost weight but the low intensity group lost 1.4 kg more than the high-intensity group.
The researchers speculate that this may have been due to the different effects of the two intensities on the dietary and activity habits for example high-intensity exercise might stimulate appetite and or encourage relaxation more effectively the low intensity variety percentage body fat and fat mass decreased in all participants.
It’s a obvious thing to go faster apart from obvious strength training and form training by losing weight every kilo you drop off you don’t have to carry around a race track.
You would keep weight off, but still have muscle by looking at the very simple things as opposed to complicated training patterns and worrying about rest and injury just be very cautious and conscious of what your dietary restrictions or dietary plan are and create exercises that encourage fat loss burning that don’t require the endless kilometres.
If you don’t have time, you can set up training intensities within the gym in a very short time that will continue to burn fat as you would in an endurance run.
In the study, percentage body fat and fat and decreased in all participants with no particular significant differences between the groups.
To say these findings are conclusive in any manner apart from the obvious fact that weight loss was gained through low intensity training should bring you to the conclusion yourself on what is possible in your training regime
Fat-free mass by contrast decreased in most members of the low intensity group but increased in most of the high-intensity groups the findings either suggest that the high intensity exercise elicits some degree of muscle growth in untrained women or simply reflects the fact that was a less effective in reducing bodyweight or is due to a combination of the two
So what then is the lesson that we can take away from this if the goal is to lose weight and by doing so gained better performance by getting rid of unwanted fat mass but still keeping essential muscle, diet and nutrition play an important role in sports performance and training understanding low intensity training and fitting it in to a lifestyle it is possible to achieve a great deal of success both on the home front and in the sporting arena
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Triathlon Destroyed the Woman
Kerrin Lester always thought the only way to run or ride a bike was to have one foot follow the other.
But now she is portion of the woman she used to be, destroying the other 1/3 by training for triathlon
DAMN I love these stories
A story about a triathlon training group in Ashburton four months ago proved to be the start of an amazing journey for Miss Lester, who once weighed in at 97kg.
At age 21, Miss Lester said she was “horribly overweight” and she got sick. After being admitted to hospital and not being able to eat for two weeks, she lost 7kg. That was just the start.
That experience prompted her to change her whole lifestyle,
THis is where the change happens when the
PERSON ie. the internal you say’s Shit !!!!! I have to do something this is not who I want to be.
She started going to the gym and doing weights. Slowly but surely the weight started coming off.
She has gone from a size 20 to a size 10 and the 62kg teacher is preparing to take part in her first long course triathlon.
In 2005, a mother approached her about swimming in the Special K women’s triathlon in Christchurch.
Having been a keen swimmer from a young age, she decided to give it a go.
The feeling she experienced crossing the finish line was like no other, she said, and it motivated her to keep going.
This is a key to further motivation the Natural high from completion of a goal must always be backed up by further challanges
Although her first dip in the lake had been a shock to the system, swimming came naturally to her, her biking was getting better and her running still needed some work, she said.
First starting running 4km was a huge challenge, This is where I will always advocate a good chiro to check out the backbone make sure all is in line, I will also say don’t worry about long run get form and strength, even more controversial find a place to run barefoot.
She has now competed in the Four Lakes race at Tekapo and completed the 18.5km pyramid run.
Since she began training six days a week in June, Miss Lester had lost a further 10kg and is a happy and healthy 28-year-old. She sleeps a lot better now and wakes up with a new-found energy in the mornings. Many of the things she ate before now make her feel ill.
This where having a good diet come into play, I do not advocate any thing but a balanced diet and good water, you can pee out in great volume useless supplements.
I am a strong proponent of raw foods and non animal tucker but in saying that, it is a way of eating that is a lifestyle and needs to be understood for a great story about raw food and one persons success go here
Seeing the changes in his daughter also prompted Miss Lester’s father into action. The pair go on bike rides when she visits home and her mum even has a bike now too.
This is a great side effect that you will inspire other people to take stock of where they are when you step up to the start line
“I stopped buying clothes at size 20,” she said. “If I didn’t fit it, I didn’t get it.”
She was recently asked by someone who did not recognise her at first, where the rest of her was. She was able to reply, “oh, I left it at home”.
The Lake Hood triathlon will be Miss Lester’s first long-course triathlon and will see her tackle distances double what she has done before.
“But I don’t think I could be any more prepared than what I’ve been doing,” she said.
Such is her passion for what she is doing, she would love to get her students involved in the Weetbix Tryathlon next year.
Having something to aim for is vital, I hope that stories such as this get people inspired I wrote a post earlier that I got a bit of flack for, regarding unprepared, illtrained, overweight, competitors the intention was to encourage participation but have safe entry into the sport for all concerned
Train safely, enjoy the journey
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Sometimes when you really do want to get started
BUT
the Motivation is not there try the power of positive therapy to change the way you think CLICK ON THE PICTURE ABOVE
see where it takes you
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