Archives For Nutrition

5 Simple Tough Mudder Training Tips

In the next 5 days, I am going to share 5 simple tough mudder training tips that will ensure a successful completion of the Tough Mudder Race. These tips are simple because they are a necessary part of our every day lives. So check back each day for a simple tough mudder training tips. In yesterday’s post I shared a post entitled, Tough Mudder Training Tips: More Water, if you missed it be sure to read it.  Today I am talking about the importance of food, specifically breakfast.

 

Day Three: Eat Breakfast.

Tough Mudder Training TipsSimply put, breakfast is the most important meal of the day. Yes, you’ve been hearing your mom say it since you were a kid.  But it is so true. It seems our 24/7 work schedule has removed breakfast from our households.  So much so that  our government is asking public schools to provide kids with breakfast because they are not getting it at home.  If it is important for our students’ performance then it is equally important for our performance.  Don’t give up on breakfast.  Make it a priority.  Do whatever you have to do to eat breakfast. Get up 30 minutes earlier for work.  Take a shower the night before.  Make a meal plan.  Be proactive instead of reactive.  So much of our lives is reacting to situations instead of being proactive.

[easyazon-image-link asin=”030746363X” alt=”The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman” src=”http://ecx.images-amazon.com/images/I/41DeCVMleRL._SL160_.jpg” align=”left” width=”107″ height=”160″]Two books have revolutionized how I eat in general and especially how I eat breakfast.  The first,[easyazon-link asin=”030746363X”]The 4 Hour Body by Tim Ferriss,[/easyazon-link] inspired me to understand the importance of a healthy diet, especially in the morning.  The second book is [easyazon-link asin=”B001OW5O6I”]The Fiber35 Diet[/easyazon-link], by Brenda Watson.  This book is a crash course in the benefit of fiber in our diet.  If you want [easyazon-image-link asin=”B001OW5O6I” alt=”The Fiber35 Diet: Nature’s Weight Loss Secret” src=”http://ecx.images-amazon.com/images/I/515gwP9rdZL._SL160_.jpg” align=”right” width=”127″ height=”160″]to know why, how and what fiber can do for you, then read this book.   If you are looking to be inspired to eat right and understand how to do it in a short period of time, order these two books.  They are available via the links in this paragraph and in the Team Uppercut Store.

 

When to Eat Breakfast

Tim Feriss, in [easyazon-link asin=”030746363X”]The 4 Hour Body,[/easyazon-link], writes about the importance of eating breakfast within 30 minutes of waking.  This ensures that your body begins burning calories immediately.  This willincrease your metabolism early in the morning and give you an energy boost as you prepare for your day. Many body builders or those concerned about building muscle will drink a protein shake immediately upon waking.  Then they have a healthy breakfast after their morning workout.

 

What to Eat for Breakfast

Protein and fiber is your friend in the morning.  Step away from the bagel and pastries.  They are of no help here.  It is recommended to eat 8-12 grams of fiber and 20-30 grams of protein for breakfast.  Eggs are the power house of breakfast foods.  Specifically egg whites if you are trying to drop a few pounds.  Try adding some legumes to your eggs.  They are high in protein and fiber.  Oatmeal, greek yogurt and high fiber fruits like bananas and apples run a close second.  Don’t forget to add some chicken or turkey and possibly some fish into your routine.  They will help you hit your protein goal without requiring you to eat 4+ eggs.   Sounds like a buffet right!  Exactly. Breakfast should be your BIGGEST meal of the day.

Tough Mudder Training Tips

Take time for it.  If you want to compete in any race, competition or just have a desire to drop a few pounds, then eating a large healthy breakfast is most important.  Remember that no matter how healthy you eat, you still need to burn those calories throughout the day.  That’s why your biggest meal at the beginning of your day verses the end of your day will help you burn away those clean healthy calories faster.  This will keep you lean and mean and ready for whatever the day holds.

Tough Mudder Training TipsBrenda Watson author of, [easyazon-link asin=”B001OW5O6I”]The Fiber35 Diet[/easyazon-link], recommends eating 38 grams of fiber a day.  So does the U.S.D.H.H.S. That means focusing on fruits, veggies and complex carbs instead of refined, processed carbs.  The great thing about fiber is that is burns calories as it is being digested.  Yep, it burns calories just by you eating it!  Here is Watson’s fiber math:  For every gram of fiber you eat, you can eliminate up to 7 calories. By adding 10grams of fiber to your breakfast you can burn 70 calories just by swallowing.  If you eat the recommended (for a male 40 years of age)  38 grams of fiber daily, times 7 for each calorie burned,  times that by 7 days a week, times that by 52 weeks a year and then divide it by 3500 calories (which equals 1 pound), you can lose 266 calories a day.  1,862 calories a week.  96,824 calories a year.  If you divide that by 3,500 (the calories it take to make a pound), you could loose 27.6 pounds a year just by eating fiber and regularly using the restroom. She calls it “The Fiber Flush.”  And all  just by eating fiber.

 

Benefits of Eating Breakfast.

To recap the importance of breakfast check out the list below.

Tough Mudder Training Tips

  • A healthy breakfast will reduce your cravings for carbs later in the morning.
  • A healthy breakfast will prime your metabolism to work at its highest capacity throughout the day.
  • A healthy breakfast will help regulate your blood glucose levels.  This will encourage fat loss.
  • A healthy breakfast will boost your energy levels and mental functions.
  • A healthy breakfast will make you successful.

Success is what we’re all about.  Eating a breakfast will help you do what you’re doing now, only you will do it better, faster and stronger.   Tomorrow we will discuss tough mudder training tip #4.  Now go eat breakfast.

 

In the next 5 days,  I am going to share 5 simple tough mudder training tips that will ensure a successful completion of the Tough Mudder Race.  These tips are simple because they are a necessary part of our every day lives.  So check back each day for a simple tough mudder training tip.

Day Two: More Water

Tough Mudder Training Tip - More WaterIt is simple. The body is made up of 70% water.  Next to oxygen, it is one of the most necessary things to live.  Basically 2/3 of our body is made up of water.  Here are some percentages:

  • 75% of our muscles consist of water.
  • The brain is 90% water.
  • Bone structure is 22% water.
  • Blood is 83% water.

Every cell in our body has a need for water.  The quickest way to becoming a tough mudder is water.  It is vital to any training program.

What are the benefits of water?

  • Water regulates body temperature.
  • Lubricates joints.
  • Moistens the lungs.
  • Protects vital organs.
  • Detoxifies.
  • Increases Metabolism.
  • Cures Headaches.
  • Helps back pain.
  • Increases Productivity.
  • Aids Digestion.
  • Relieves Fatigue.
  • Increase mental functions.
  • Makes you Happy.

How Much Water?

jugAs you can see, water is the greatest asset to a healthy human body.  So how much water should be consumed daily?  A gallon a day is my goal. I am five foot ten inches and weigh two hundred pounds. I exercise three to five times a week at an intense rate.  When I drink a gallon of water a day everything in my life is better.  When my body is happy, I am happy.  There is an easy way to calculate how much water you should be drinking every day.

Take your body weight and divide it by two and that is how many ounces you should be drinking every day.  Example:  weight: 200 lbs / 2 = 100 oz of water.  A gallon is 128 oz.  According to this basic calculation I am drinking 28 oz more than I need each day. But if I take in account for perspiration, climate and altitude one gallon is just about right.   That is my goal.   When I drink more water my tough mudder training is much easier.  I work harder and become stronger quicker.

Athletic Benefits of Drinking Water

Water is our vehicle of transportation for our body.  Most of our insides are made of water and we need it to aid the transportation of nutrients.  Blood transports oxygen, nutrients and hormones (HGH)  to all the other parts of the body.  The nutrients required for growth and repair of our muscles are also transported through the blood by the aid of water.  A good amount of water each day is required to  keep this process working properly.tough-log It is estimated that 2% lower body fluids will decrease performance by 15-20%.  OUCH!  Did you read that?  Ever have those days where you just couldn’t run as far or lift as much?  How is your water intake?  Is there any correlation between your hydration and your ability and attitude during work outs?  I bet there is. Pay attention to it and you’ll find water is an easy way to increase your physicality.
If you are spending time exercising but are not drinking the correct amount of water, then you are working against yourself.  Water aids endurance, muscle growth and metabolism.  Yes, it will help you loose weight!  Water metabolizes excess fat.  A glass of cold water every hour will continue or restart the digestion function. It will also use energy to heat up the water for use in other bodily  functions.  A cold glass of water = fat loss.  See how easy it is.

ice-wireIf you are training for any athletic event including Tough Mudder then water is your new best friend.  Try taking a refillable water bottle with you where ever you go.  I take a one gallon jug to work with me every day.  My goal is to have it finished by the end of supper.  I like the jug because I can see my progress throughout the day.  Put down the soda, sports drink , coffee or tea and grab some water. It will improve your tough mudder training workout immediately. Be sure to check back tomorrow for the next tough mudder training tip.  If you missed yesterdays tough mudder training tip: Sleep More you can read it here: 5 Simple Tough Mudder Training Tips 

Eating to Build Muscle

TeamCaptain —  February 24, 2012

Team Uppercut workouts have started. Building core cardio and muscle strength is in process.  Many of you have been asking about what to eat.  Building muscle and improving our cardio is important, but filling your body with empty calories will cause all your hard work to be useless.  Two of the greatest enemies of eating right are lack of knowledge and not being prepared.   It is impossible to eat right when you don’t know what constitutes “right”.  It is difficult to eat right unless you have a plan.  Having a good plan is essential to eating right.  What is your goal in eating right?  Goals are dreams with deadlines.  So, it is important to set  a goal and a dead line to complete your goal.

Example:  to add ten pounds of muscle and still reach my ideal weight goal of 185 lbs. before Tough Mudder Race, May 19, 2012.     (First, my wife needs to stop making homemade banana bread.)

So now that we have a goal, we need a plan.  Your plan will be dictated by your goal.  My goal is about adding muscle and loosing fat.  Easier said than done.  So the question is: “How can I eat to build muscle?”

Eating to build muscle.

First, gain knowledge.  Do some searches online about how to eat to gain muscle.  You will find more information then you can possibly digest in one sitting.  I have been reading about how my body process food since August 2011 and I am just starting to gain a basic understanding of what it takes to eat healthy. In my case: eating to build muscle.   One book that was a great catalyst for getting my body back into shape was  www.fourhourbody.com  this book really helped me understand what I need to do to drop weight.  Most of my other knowledge came from Bryce Becker and a variety of different articles on the internet.

My Daily Eating Plan

  • Upon Waking:  30g of Syntha-6 Whey Protein with 5g of Creatine & 1 serving of BCAA’s
  • With Breakfast:  2 eggs + 4 egg whites, 7grain double protein bread with peanut butter and honey. 1 Men’s Multivitamin & 1 Serving of BCAA’s
  • Snack:  Apple or 1/2 cup cottage cheese or granola.  Something to keep my metabolism up.
  • With Lunch: Chicken & Spinach Salad with veggies or a Turkey Sandwich.  1 serving of Fish Oil
  • Snack:  Apple or 1/2 cup cottage cheese or granola.  Something to keep my metabolism up.
  • Pre-Workout:  30g Syntha-6 Whey Protein + 5g Creatine + 5g Glutamine
  • Post-Workout:  30g Syntha-6 Whey Protein + 5g Glutamine
  • Supper – Very Light, I eat a light portion of what the family eats or one of the above protein shakes because I usually weight train before or after supper.
  • Snack – greek yogurt & 1/4 cup of granola (Kashi is my favorite)  or apple with peanut butter…etc.
  • Before Bed:  5g Glutamine  ( Hard gainers:  those of you who have a hard time gaining weight. You should drink a 30g casein protein shake just before bed.)
  • I drink 1 gallon of water every day!   This is not a option.  Sometimes more.  I carry a gallon jug wherever I go and work on it all day.
  • **each of these items linked are available via our Amazon Store.

I try at all cost to get 30g of protein in my body in the first 30 minutes of my day.  It kick starts my metabolism and keeps it rolling all day.  To gain muscle and lose weight, six small meals that are high in protein are ideal.  When it comes to protein I eat it all. However, fish, turkey and chicken is the best.  But a good steak or pork chop are hard to resist.    How much protein is recommended?  I try for as many grams of protein as my weight goal.  My goal:  185 lbs that means 185g of protein a day for me.   I try to eat protein, veggies (leafy greens are a plus) and complex carbs in that order.  I stay away from anything white:  Enriched flour, white rice, refined white sugar, white potatoes and of course the largest gut buster,white pasta.  When I do eat carbs I want them to be complex.   Sweet Potatoes, brown rice, whole grains, legumes (beans). I try to eat all or at least most of my complex carbs before 4:00 p.m.  I also try to stay away from domino foods.   That is foods that cause me to eat, eat, eat, eat, eat and eat some more.

It is important to experiment and find out what works for your body and your schedule.  Remember to plan ahead.  That means if you’re super busy and work and skip lunch then you are not allowing your body to consume and burn calories.  Plan ahead…if that means cooking 7 chicken breast and having them prepared and bring a sack lunch to work, then do it.  Buy 14 apples and eat one in between each meal and drink loads of water.  This will keep you from eating large piles of whites at dinner.   Listen to your body and eat small amounts when it’s telling you it is hungry. Instead of 3 HUGE meals try 6 smaller meals.  The point is to understand what to eat and when to eat it.  When you find that sweet spot you will notice you will become faster, bigger, stronger and have the ability to recover quickly.

Weight Training for Muscle

I follow this plan for weight training:  Monthly Training Plan.  I have been following this plan for the past 50 days.  According to my Body Composition Report in the first 30 or so days I have gained 3 pounds of muscle and increased my Basal Metabolic Rate (BMR)  up by 52 points.  The Average person BMR for my body type is 1800. My BMR increased 53 points in 30 days.  This was all before we started training as a team for Tough Mudder.  So I am slowly but surely on my way to reaching my goal.

This is what my weekly workout and weight training plan looks like.

  • Monday:  Heavy Weight Training: Chest, Shoulders, Traps, Triceps
  • Tuesday:  Light Weight Training:  Back, Biceps, Forearms  & Uppercut Circuit Training
  • Wednesday:  Heavy Weight Training:  Legs, Calves, Abs
  • Thursday: Light Weight Training: Chest, Shoulders, Traps, Triceps & Uppercut Insanity Training
  • Friday:  Heavy Weight Training: Back, Biceps, Forearms
  • Saturday:  Light Weight Training:  Legs, Calves, Abs
  • Sunday: Uppercut Outdoor Training.

When it comes right down to it, it is up to you.  What is motivating  you to eat right?  Hopefully Team Uppercut workouts are motivating you to get your body into shape.  But at Team Uppercut we are not just about lean body mass and incredible cardio. We are about becoming the complete person God designed us to be.  That means strong mind, spirit & body.

The Proverb of the Day says this:

 Proverbs 24:5-6  It’s better to be wise than strong;
intelligence outranks muscle any day.
Strategic planning is the key to warfare;
to win, you need a lot of good counsel.

Eating for muscle is good.  Eating the Word of God each day is better.  This is what it takes to throw life a knockout punch.  Yes, comments are welcome.

 

You Are What You Eat

Sea Bass —  February 21, 2012

You truly are what you eat…and that starts with how food and other natural substances that complement the diet affect your cells and influence your health.
In the past, the main focus was on the nutrients we might be missing. That’s still important. However, now scientists realize that there’s a lot more to consider when planning our daily diets than just avoiding a deficiency. Healthy eating, nutrition, and other modifiable lifestyle factors can help you reverse the disease process and improve health.

How Lifestyles Affect Your Body’s Nutritional Intake

Despite a wide variety of foods, people today generally eat more but actually get fewer nutrients. Many common aspects of daily life can deplete the body of the nutrients it needs to function properly:

  • Drinking—alcohol
  • Coffee/sodas (caffeine)Smoking—nicotineMedications—statin drugs
  • Corticosteroids, diureticsEating—junk food
  • Refined carbohydratesStress—work
  • FamilyState of Health—illness
  • Injury, intestinal issues

These things can rob you of nutrients by:

  • Increasing your need for certain nutrients.
  • Causing accelerated nutrient loss.
  • Impairing the absorption of nutrients from food

What You Eat Affects How You Feel

Processed foods and other unhealthy dietary habits can interfere with the dietary signals sent to cells throughout the body, which can lead to premature aging and disease. Addressing unhealthy eating patterns allows you to manage symptoms and even halt or reverse the progression of illness. Eating plans can also be tailored to specific conditions to maximize healthy signals—to help regulate blood sugar or reduce inflammation, for example.

Eating to Send a Healthy Message

Are 3 balanced meals a day enough to keep you healthy? Food is the preferred source of nutrients to supply you foundational nutrition needs for basic health maintenance. Knowing how to eat to maximize these omega3foodsnutrients will help you stay on a path of reduced disease risk.
As you probably know, the foods you eat can be broken down into 3 categories: fats, proteins, and carbohydrates. They’re all essential to health—but not every food supplies them in a “good” way. And too much of anything—even a good thing—is still too much. Work with your health care provider for suggestions on daily calorie intake and serving size suggestions to match your individual needs and activity level.
Some Fat is Good for You
Fat is a vital nutrient that your body needs for a wide range of biological processes, including growth, healthy skin, and absorption of nutrients. It’s also an important fuel source. Eating the right fats, in moderation, will help you feel full faster, and in turn, decrease your appetite. They can even help lower your risk of heart disease by reducing your levels of total and LDL (“bad”) cholesterol.

  • Good. Mono- and poly-unsaturated fats and omega-3 fatty acids (from coldwater fish, nuts, flaxseed oil) are healthy.
  • Bad. Saturated fat and trans fat (from animal products and processed foods) can be harmful.
  • Disease alert. Saturated and trans fats can increase your risk of heart disease by increasing your total and LDL cholesterol.

Protein is More Than Just Meat

Protein is a key component of practically every tissue in your body, including muscle, skin, hair, and other tissues. Proteins manufacture the enzymes and hormones that power digestion, metabolism, and tissue growth and repair.
Protein can be found in all meats and vegetables. Some are “complete” proteins (typically from animals) because they contain all the essential amino acids your body needs to build more protein. Others are “incomplete” proteins (vegetables, nuts) because they lack one or more essential amino acids.

  • Good. Lean cuts of meat, white poultry meat, whey protein, soy protein, nuts (in moderation), beans, reduced fat dairy products (or dairy substitutes).
  • Bad. Fatty cuts of meat, dark poultry meat, excess cheese or “whole” dairy product consumption, poultry skins.
  • Caution. Even lean protein sources can be prepared in unhealthy ways—battered, deep fried, or covered in fatty sauces or cheeses.

Carbohydrates: the Key to Healthy Eating

Carbohydrates are important sources of energy and can be found in most foods. Not all carbohydrates are beneficial, so choosing the right carbohydrates is essential.

  • Good. Better sources of carbohydrates are whole grains, vegetables, fruits, and beans. These foods are a good source of energy and provide fiber, vitamins, and minerals—as well as phytonutrients that are essential for good health.
  • Bad. Refined carbohydrates or sugars (white bread, white rice, pastries, sugary sodas) provide little or no nutritional value.
  • Caution. Even the best carbs can be prepared in bad ways. Overcooking can deplete nutrients, or they can be covered in cheese, butter, and fatty/sugary sauces that counteract their benefits.
  • Disease Alert. Over time, a steady intake of refined carbohydrates can lead to insulin resistance, a harmful condition in which the body can’t properly convert blood sugar into energy. Insulin resistance, in turn, can result in weight gain, low energy levels, diabetes, heart disease, and other health conditions.

Fiber and Water: Filling You Up and Cleaning You Out

Good sources of fiber include bran, beans, brown rice and nuts, and green vegetables (broccoli, asparagus, spinach). Your health care provider may also recommend a fiber supplement. Dietary fiber helps:

  • Promote healthy insulin and blood sugar response by slowing digestion, which helps to prevent a surge of blood sugar.
  • Create a feeling of fullness, helping you control the amount of food you eat.
  • Increase bowel motility, helping you empty what your body doesn’t need more regularly.
  • Disease alert. Low fiber diets can increase the risk to insulin resistance, digestive discomfort, and more serious intestinal concerns.

Water helps to transport vital nutrients to, and export waste from, our cells. It’s also necessary to moisten the lungs and respiratory tract, lubricate joint surfaces and internal organs, and ensure proper digestion. Like fiber, it can increase the feeling of fullness and aid in toxin removal. So it’s important to make sure you’re getting enough water every day.

Targeted Nutrients—Extra Help for Improving Health

The growing field of research in nutritional genomics—or nutrigenomics—has demonstrated the effects that nutrients and plant substances can have on modifying the expression of genes in favor of good health. This has led to the development of research-based nutraceuticals and medical foods that complement dietary approaches to address today’s top health concerns.
“Boosting” Your Healthy Message with Nutritional Supplements
Even if you eat a nutritious diet, you might benefit from nutritional supplementation. Nutritional supplementation not only helps you maintain adequate nutrient levels. It can also help improve your health or manage chronic health conditions.  Contact your doctor for more information on how a specialized supplement plan can help you.