A day of fat loss eating
No, I don't advocate cookies for fat loss. I just like the picture 🙂
Some times it helps to have an example of a fat loss eating plan.
I would not go as far as to say that the following is what everybody should follow. But it at least gives you a rough idea:
First thing upon waking on an empty stomach (20-30 minutes before eating) Drink 20-25% of your daily water intake.
- Breakfast 8am
- 3 whole eggs
- steamed asparagus
- turkey sausage
- 1 tablespoon extra virgin olive oil
- multi vitamin
- 2 fish oil capsules
- snack 10 am
- yogurt/ almonds/ organic jerkey/ fruit
- 16 oz water
- Lunch 12pm
- 10 oz Shrimp/Vegetable stir fry
- Large salad
- Tablespoon extra virgin olive oil as dressing
- Large serving steamed vegetables. At least 2 cups
- 3 fish oil capsules
- 8-16 oz of water
- snack 2 pm
- same as above
- less than 30 minutes following workout- optional
- 2 scoops whey protein
- Dinner 6 pm
- 10 oz Fresh Fish
- Steamed vegetables
- Tablespoon extra virgin olive oil as dressing
- 3 capsules of fish oil
Hopefully that helps give a better visual of what I am talking about. Obviously intake will vary depending on one’s normal intake due to size. As well as personal food choice (vegan, vegetarian, cannibal)
I just wanted to leave you with a good base idea.
Keep Fitness Groovy,
Coach W
Read Full Post | Make a Comment ( None so far )One diet to rule them all
Someone asked me if there are any diets out there I would promote. Now by diets they meant diet books, which is not the same thing in my mind. Yet it was a valid question for one needing clarity.
Much like infomercials, diet books are plentiful, and typically just as gimmicky. and there is no sign of the quality of information improving. In all honesty, signs point towards them only getting worse.
There are a few that are not as bad as though. Before I get in to that let me explain my mental filter when it comes to diet books.
- If it’s endorsed by a celebrity or “written” by a celebrity, ignore it. How can I put this… if I ate everything Kobe Bryant ate do you think I would grow taller? Same thing goes for celebrities. Yes some have weight issues, this does not qualify them as diet experts. Ever
- Endorsed by a celebrity trainer. Same reason
- Claiming to share or have discovered the “secret” of weight loss, fat loss, etc. There never was a secret, merely a misdiagnosis which lead many down the wrong path.
- Anything associated with the authors of “Skinny B*tch.” I can’t begin to tell you how off kilter they are.
- Any diet associated with an infomercial.
- Any diet claiming some sort of pseudo-scientific association, that can be solved merely by buying their book. Examples: Blood type, gender, astrological sign, etc.
- Any diet book claiming it is the sole source of diet information you need.
So what style of diets do I like? Reduced carb, high protein, good source of health fats. Along with plenty of water, and a fish oil supplement. Nothing complicated. And I’d allow my clients to play with the ratio as they go along.
Oh, and by high protein I mean anywhere from .75-.95g per lb of body weight.
The reason I keep my tips general is because one, they work. And two, we are not all the same. And administering diets like we are is ignorant.
Don’t get me wrong. Certain basic principles need to be observed. We all need protein, fats, vitamins, minerals and water. To think we all must abide by the exact same source of nutrients is, well.. kind of silly.
For example, if one chooses a vegan diet. More power to them. I’m not going to convert but I respect the choice and will work with my client accordingly. When a person starts saying we are all designed to eat Vegan. That’s where logic starts to go out the window.
Being a born and raised Alaskan I am aware of my home states history, including the natives. Not sure if many are aware but, not a lot of access to plant food in the artoc circle.
Our bodies are highly adaptive, so of one chooses they can be vegan. If one chooses they can also live on a diet of 100% meat. Ultimately, you just have to have your nutrient bases covered.
With that said the following books can be helpful in examining your own eating philosophy:
- Neanderthin by Ray Audette
- Metabolic Man by Charles Wharton
- Gourmet Nutrition by John Beradi
- Food is your best Medicine by Henry Bieler
No one book is going to solve all your issues. we are all different in subtle ways, and some ways not so subtle. The metabolism of children as young as 4 years old varies from 45-65 calories/square meter of body surface/hour.
That’s beofre we even get into growth patterns, temperature control patterns, natural body compositions, final height due to genetics. This does not mean a person should jump from one diet to the next.
It means they should start with the base principles and build from there.
Keep Fitness Groovy,
Coach W
Read Full Post | Make a Comment ( 1 so far )What kind of relationship do you have?
The following are signs of a bad relationship:
- Quitting activities that you enjoyed.
- Feeling as though you’re being controlled.
- Noting that there are more bad times than good ones in the relationship.
- Feeling sad specifically when around your partner.
- Constantly feeling disappointed.
- Feel pressure to change who you are for the other person
- Feel worried when you disagree with the other person
- Feel pressure to quit activities you usually/used to enjoy
I ask you, how many people do you think have this type of relationship with either their trainer or with their food?
I once read a fitness writer state that people need to let go of the concept of having a relationship with their food. Though I feel I understand what the author meant, I feel such a statement is short-sighted.
We all have a relationship with our food.
Examine any culture, religious faith, nationality and you find some kind of ritual connected to some form of food. Be it Thanksgiving, communion, there is always a specific type of food attached.
The question then is not whether or not you have a relationship with your food, but whether you have a healthy relationship with your food.
Is your current diet/eating habits based on a relationship of long term love and devotion or a one-night stand? Was it love at first bite or did you have to work to appreciate the benefits?
This may sound crazy, but I challenge you to look not at yourself but at others as well. Are they looking for a crash diet or miracle of instant weight loss. Essentially the food equivalent of a Wham-Bam-Thank you Ma’am.
Or are they looking to make a connection. Develop a strong relationship that lasts. and vice versa on the opposite side of the coin. How does the food you eat make you feel?
Does it contribute to your long term health. support you, make you feel better about yourself, bring out the best in you. Or is it a cheap thrill that soon after your done eating makes you feel down in the dumps, worthless, even ill?
Are you able to control yourself when you eat your food, savor the moments and tastes? Or do you just shove it in as quick as possible and are out the door before you can even process what you just ate?
Look at the way food is advertised on TV or radio. I’m not talking about the typical flash or razzle-dazzle. Which food is advertising ‘instant gratification?’ Or just telling you what you want to hear?
Which food ad seems to “genuinely” care about your health and well being? Can you tell the difference?
I am at one with my protein shake
In a couple weeks I will be bringing my nuttier half back home to Alaska for the first time. As I look at our relationship I find myself looking at other relationships in my life. Interestingly a lot of my relationships are healthy, open and supportive, going both ways.
And I find those who go into an exercise program with positive ideas in mind, tend to get much more out of it. Almost to the degree that their true results don’t happen until that mindset switch occurs.
Not so much they have an perfect relationship so to speak. They have come to an understanding. Made peace with the relationship they need to have to be happy, despite what any one else says or thinks.
So next time you hear of someone failing repeatedly at their goals. Stop and ask yourself.
What kind of relationship do they have?
Keep Fitness Groovy,
Coach W
Read Full Post | Make a Comment ( 2 so far )
fitosity 