You Can't Out Exercise Bad Nutrition

In 10 Healthy Eating and Nutrition Tips I outlined a very simple approach to making good food choices.  Ten simple rules that if followed would significantly improve your chances of dropping unwanted body fat.  Couple that with Strength Training  and Training Principles  and you're well on your way to achieving the body you've always wanted.

What happens when you don't follow these rules? What happens when you continue to eat and make the same nutritional choices you were before you started training?  Remember those same choices that got you to sign up for the gym in the first place.

Nothing.

You stay the same.  Things get worse.  Or your progress is slow...snail pace.  And that is not what you want.  You've made the decision that you don't look and feel your best.  You're constantly tired, you lack energy, you're weak and easily get out of breath.  Now you're training 1,2,3 maybe 4 times per week- great, but nothings happening, you see no significant changes to your body.  

If something isn't working you change it.  But most of the time we lie to ourselves.  If I smash my head against a brick wall it hurts! Lesson: don't smash your head against a brick wall it will hurt. It doesn't matter how many times I tell myself it feels good it's hurting me. So I never do it again.  If I eat a whole bag of potato chips, tub of ice cream, pasta, pizza, deep fried chicken and drink soda on a regular bases I will be fat! Lesson: don't eat a whole bag of potato chips, tub of ice cream, pasta, pizza, deep fried chicken or drink soda you will be fat. It doesn't matter how many times I tell myself it tastes soooo good, it's hurting me. So never do it again.

Just because you're spending 2hrs in the gym doesn't mean you can treat your body like dumpster.  There are 168hrs in one week, spending 2 of those in the gym will not make up for the other 166 spent sitting in your car, on the couch, in bed or at the kitchen table.  You cannot out exercise bad nutrition. That bears repeating YOU CANNOT OUT EXERCISE BAD NUTRITION.

10 Healthy Eating/ Nutrition Tips

1. Stay hydrated.  If you are dehydrated you may be burning up to 2 percent fewer calories.  Start your morning with a cold glass of water to get your metabolism going.  Best part - water is calorie free! 

2. Eat less more often.  Eat a small meal or snack every 2-3 hours to keep your blood sugar level, energy and mood stable.  Don’t skip meals.  Not eating can trigger metabolism slowdown and a ravenous appetite. 

3. Include a lean source of protein at each meal and snack.  Examples are chicken and turkey breast, egg whites, natural peanut butter and nuts.  Protein is the key for fat loss because it has a high thermogenic effect.  This means that your body produces more heat when digesting protein; therefore, you burn more calories.  Protein also provides a sense of fullness that can help prevent overeating.  A protein shake is a great way of adding extra protein to your diet.

4. Fight fat with fiber.  Research shows that some fiber can rev your fat burn by 30 percent.  And numerous studies suggest that people who eat the most fiber gain the least weight.  Aim for 25 grams a day.

Shake It Up!

Protein is one of the most important nutrients for your body especially when it comes to building muscle.  The absolute best way to get your required amount of protein is through solid food [lean cuts of meat, fish, nuts] but it is not always easy, especially when you're working a full time job and don't always have time to prepare meals.  Enter the protein shake!

After a workout is one of the best times to get protein into the body.  Because solid food takes more time to digest and breakdown the protein and send it to the muscles, it is best to take a protein shake immediately following your workout since it only takes about 30 minutes to reach your muscles after ingestion.  

Step by Step Tutorial: How To Make Your Protein Shake

STEP I: START WITH ICE

• Use 1-4 cubes for a thin, chilled shake
• Use 5-10 cubes for a thicker, pudding like shake

STEP II: PICK A FRUIT

If you like a thick shake use frozen over fresh

• Strawberry, raspberry, blackberry, blueberry, orange, kiwi, pineapple, apple

STEP III: SCOOP OF PROTEIN

One or two scoops is all you need.  I use Six Star Pro Nutrition Whey Protein Plus.

STEP IV: SELECT A NUT OR SEED

• Walnuts, almonds, nut butter
• flax, hemp or chia seeds

STEP V: POUR SOME LIQUID

How much depends on how tick or thin you want it, I go with one cup.

• Water, unsweetened almond milk, soy milk, organic low fat milk

STEP VI: CHOOSE YOUR TOPPER

This step is optional....but a nice way to finish off your shake.

• dark chocolate, ground  coffee bean, cinnamon, oats, coconut, vanilla extract, granola

STEP VII: PUT IT ALL TOGETHER

Experiment with different combinations and flavours.  

This is my go-to post workout protein shake:

• 1 cup unsweetened Almond Milk
• 1 cup frozen mixed berries [strawberry, blackberry, raspberry, blueberry]
• 2 scoops protein powder
• 1 tbsp ground flax
• 1 whole banana
• 1 tbsp cocoa powder

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AC

[BLS Member]

Don't Drink Coke, Inject It!

Look, I don't like to tell people what to do, I hate being told what to, but when someone asks me for advice or asks me about my personal nutrition and training routines I am obligated to share, its part of the oath I took when passing the bar....


A couple of weeks ago after a softball game, some friends and I went to a sandwich shop to grab a bite to eat.  Two of them got soda, one being coke, the other guy bought a pitcher of beer and of course I had my bottle of water.  We shared a couple of laughs over my water drinking, one day when I grow up and become a man type of stuff.  We talked about drinking sodas and they mentioned they were trying not to drink so much beer, blah, blah, blah.  My response was quick and easy, first drop the pop then worry about the beer.


Below is a timeline of the effects of coke on your body.  It was given to me by one of my coaches.  I haven't had coke in 10 years but I share points from this article whenever it comes up.


What Happens to Your Body Within an Hour of Drinking a Coke


Do you want to be healthy? Drinking soda is bad for your health in so many ways; science
can’t even state all the consequences. Here’s what happens in your body when you assault
it with a Coke:


Within the first 10 minutes, 10 teaspoons of sugar hit your system. This is 100 percent of
your recommended daily intake, and the only reason you don’t vomit as a result of the
overwhelming sweetness is because phosphoric acid cuts the flavor.