Diet and Exercise Tips
| Avoid Binging |
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People
often binge because their body is nutrient deficient.
This can be solved by the following:
Avoid Eating empty
calorie foods. These foods are high in partially hydrogenated
oils, saturated fat, refined sugars, and low in nutritional
value. I.e. cookies, soda, fruit juice, snack foods,
chips, doughnuts, baked goods, fast foods, fries, etc.
Your body knows when you have fed it food that is lacking
in nutritional value and therefore it will be hungry
again in a shorter period of time. As you continue to
eat empty calorie foods high in sugar, your body will
have a difficult time using this for fuel and it will
eventually be converted into fat and stored in excess
around your abdomen, hips, and thighs. These empty calorie
foods also cause an insulin response which will cause
you to have an energy crash 2 hours later as well as
trigger fat deposition, diabetes, chronic inflammation,
and premature aging.
Avoid drinking
excess cold beverages with food. Cold liquid shrinks
the blood vessels in the stomach and small intestines,
reducing the stomach's ability to produce acid an utilize
enzymes necessary for digestion.
Avoid taking antacids
for heartburn and upset stomach. These products decrease
the amount of acid which is needed for the digestion
of nutrients, especially proteins, which are necessary
for rebuilding and repairing body tissues.
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| Watch Your Carbs |
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When
selecting carbohydrates for a meal, always choose unrefined
grains, nuts, and rice. Bleaching and processing denatures
essential enzymes and strips the fiber and vital nutrients
from your food.
Limit your carbohydrates to 15 grams per snack and 30
grams per meal. This will help you avoid excess weight
gain and promote fat burning.
Never eat carbs alone. When choosing meals and snacks,
always combine protein and good fats with your carbs.
This will limit the amount of insulin released into
the blood stream, increase your fat burning potential,
and provide a feeling of fullness so that you will not
be hungry for several hours.
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| Eat as Many High Quality, Raw, Multicolored Fruits and
Vegetables as Possible |
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These
foods supply the proper nutrients, vitamins, and healthy
carbohydrates that your body needs to prevent disease
and maintain health. When eating fruit, limit yourself
to 1-2 servings daily and avoid eating too many fruits
that are high in fructose (natural sugars), i.e. apricots,
bananas, mangos, papayas, watermelon, and raisins. |
| Supplement Your Diet With High Quality Whey Protein |
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This will give you an energy boost and the proper nutrition
to supply your body with all the essential amino acids
necessary for building and repair. |
| Avoid the Bad Fats and Eat the Good |
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Limit your meals to 2 grams or less of saturated fat
and avoid partially hydrogenated oils at all costs.
Partially hydrogenated oils or trans fats found in chips,
crackers, margarine, and other baked goods lowers the
HDL's (good cholesterol) raises the LDL's (bad cholesterol),
produces free radicals and makes your cell walls rigid
and unable to pass toxins. Use extra virgin olive oil
as a substitute which is high in monounsaturated fat
the "heart healthy" fat. Eat 2-3 servings
of cold water fish a week. These fish are high in omega
3 fatty acids which also help improve circulation and
cardiovascular function. |
| Never Eat Closer Than Three Hours Before Bed |
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Eating before bed negatively affects your body's ability
to rest and recover. Foods, especially carbohydrates,
stimulate the release of insulin which suppresses growth
hormone, the hormone necessary for growth, healing,
and repair. As stated before, insulin also promotes
fat deposition which we all want to avoid. |
| Drink Plenty of Water |
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Your body is composed of 60-65% water. All the cells,
muscles, tissues, and organs need water to function.
You should drink 8 glasses of purified or filtered water
per day or the equivalent of half you body weight in
ounces. While exercising or working out in the hot Arizona
sun, this value should be doubled. For example, a 160
pound person should drink 80 ounces of water daily under
normal circumstances and over 100 ounces per day while
exercising. |
| Lift Weights to Get Lean |
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Increasing
your muscle density will help you lose weight and keep
it off. Muscle burns more calories at rest, so having
more muscle keeps you lean. Muscle acts as a storage
depot for calories that can be called on later for energy.
If you combine cardiovascular exercise with weight training,
always perform the cardiovascular portion after weight
training to maximize your fat burning potential.
* Maffetone,
P. In Fitness & In Health 2002
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EXERCISE
GUIDELINES
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Exercise
3-5 days per week, combining weight training and aerobic
activity |
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Warm
up for 5-10 minutes before aerobic activity |
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Maintain
your exercise intensity within your target heart rate
zone for 30-45 minutes |
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Gradually
decrease the intensity of your workout and cool down for
5-10 minutes |
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Only
stretch after aerobic exercise when the muscles are warm,
to prevent injury |
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Exercise
within your target heart rate zone |
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By
keeping your heart rate in your target zone, you will
burn more fat, decrease inflammation, increase micro-
circulation, and covert your body to a more aerobic
system. Having a more aerobic system will speed up your
metabolism, which in turn will burn more body fat. In
order to do this, you must first calculate your target
HR, and then always wear a monitor while exercising.
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| Calculating
your maximum heart rate |
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| MAF
Method (preferred)* |
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| 1. |
Subtract
your age from 180 (180-age) |
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| 2. |
Modify
this number by the following: |
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a. |
Subtact
10 if you are recovering from a major illness
or on regular medication. |
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b. |
Subtract
5 if you have allergies and often get a cold
or the flu. |
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c. |
Add
5 if you have been exercising regularly for more
than 2 years, making progress and have not suffered any
injury. |
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| 220
Formula |
| Max HR =
220 -age |
| Fat Burning
= .65 x Max HR |
| Cardio Trng
= .75 x Max HR |
| Endurance
Trng = .85 x Max HR |
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