Eight Days Out? Really?!?! Nutritional and Training Tidbits.
Hey San Antonio!
Surprisingly, I seem to have come back from hitting the wall, and Thursday’s two cardio sessions were refreshing. Today, I will hit a full body workout, am going to rest tomorrow, and then Sunday I begin depletion and what is commonly called both “Peak Week”, and also, “Hell Week”.
I’m going to remove supplemental protein powder during peak week. First off, food is going to be limited, so I want to make sure that when I eat, I feel full. My food intake is still simple and limited, and I have to admit, I like it that way. Of course, my normal lifestyle allows me much more flexibility, but in that case, I don’t have to analyze every single bite and what the impact on insulin will be.
Insulin
Insulin is key in controlling many things, including preservation and growth of new muscle (keys for body transformation) and fat loss and fat gain. You see, when insulin is elevated, a signal to “STORE” is sent. Here’s the thing – when you eat 100g of carbohydrates, your body secretes the same amount of insulin whether it is from eating straight sugar or if it is from a lower glycemic choice such as oatmeal. The difference? Oatmeal’s insulin secretion is much lower, but sustains for longer. Table sugar, on the other hand, has an immediate and intense spike. To keep fat low, you want to completely avoid these spikes.
Of course, the more frequently you eat, the more stable blood sugar stays. The more stable it stays, the more stable insulin stays. Hence, the main reason why it is important to eat regularly timed smaller meals. Remember, the hungrier you are, the more insulin that you are forcing your body to secrete when you do eat. I won’t get into low glycemic carb choices, because there are several. My favorite, quite simply, is good old fashioned oatmeal. Of course, there are many glycemic index lists on the internet. Remember, the scale is based on sucrose being a score of 100 (the higher the number, the more insulin that is secreted in a shorter amount of time). Obviously, we like the lower numbers.
Remember that nutrient value is also important, so don’t look at M&M’s and think “Wow, they have a low GI value” and think they’re safe to eat for body transformation. Excess, junk calories are a sure way to get fat.
Alcohol
One of the more common questions I receive is about alcohol. How much to drink when, what to drink (beer vs liquor, mixed drinks, etc). Look – here’s as plain as I can put it: the hormones you need for fat burning and gaining muscle? Those are completely shut down with alcohol. Forget what you drink or whatever you mix it with. Of course, excess leads to more, and most people don’t continually eat healthy when drinking.
Walk into a bar and look at how few people have trim mid-sections. The bottom line is alcohol makes you fat. A beer a night, a glass of wine before bed, getting smashed once or twice per week: all sure fire ways to lead to excess fat storage. Do it rarely, and use moderation. Don’t let hangovers get in the way of your workouts.
My Nutritional Programs
I’ve talked about this quite a bit, but people do often ask me what nutritional strategy I use. First and foremost, for fat loss and transforming the body, pre-packaged programs (Weight Watchers, Jenny Craig, NutriSystems) are absolutely terrible.
No, I don’t use the Atkin’s Diet nor do I use ketogenic diets, Southbeach, or anything similar.
I have a few principles:
-Timing nutrient intake: what you eat and when you eat it based on workout times, time of day, etc
-Food selection: you are what you eat, and this is everything. I allow slow digesting carb sources, veggies, lean proteins, healthy fats
-No measure: Yes, you you are reading that right. I don’t have the time, nor the patience to measure every bite. If you are OCD, then be my guest. But don’t obsess over it.
-Carbohydrate cycling: For different days and different goals, I have carb cut-off times that vary daily, maximizing the benefits and minimizing the negatives of insulin secretion.
-Every meal has a purpose. I don’t obsess over any one meal more than the other. They are ALL important and they all serve a purpose: to make you look and feel exactly like you want.
And the best part? I allow a pre-bed snack.
Of course, I can’t give absolutely every part away, but if you read throughout the website, you can at least put together an effective meal plan to help you get better than you are now, period. Of course, it would take a little bit of nutritional education/experience to put the cycling days together, but there’s definitely enough information on this site to get you started.
Cardio
No doubt, I will answer a question today, tomorrow, Sunday and every other day about cardio.
First and foremost, get a cardio base. If you are gasping for air at a light workload, you need to work in the “cardio” range first. Why? It will make you more efficient. This is very important: later on, if you’re cardio conditioned, you’re able to burn more fat calories with less work.
High intensity or slow burning cardio? They both have their places throughout your fat loss and body transformation journey. The key is to sustain. Do something that keeps you injury free, and keep working the most important muscle in the body (the heart).
I have a few articles I want to post over the next few weeks. Of course, I’ll post some tips to make it through Thanksgiving and Christmas unscathed. For the New Year group, I’ll give you advice on where to start, how to find a gym, and where to go from there.
The San Antonio Rock n’ Roll Marathon this weekend, and while I can’t enjoy the festivities, I hope everyone has a safe and successful run. Running a marathon is a very respectable goal, and for someone who is about to reach their goal, I understand what it’s like to be on the cusp of reaching something that you’ve dreamed of. I have a couple of clients running in the marathon, and I know they’ll do great. Ellen and Mel, I’m proud of both of you!
Now, pardon me while I get ready for game day! One Week, One Day!
Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454
