Speed Training for Fat Loss

I'm gonna start this article with a few pretty basic assumptions. The first is that, to at least to some extent, improving your body composition is one of your goals. Secondly, though you may compete from time to time, I'm assuming that you're not competing either for a living or an athletic scholarship, and finally, third, that you're healthy enough to run and sprint for a few seconds at a time without feeling like every joint in your body is on the brink of painful and immediate destruction. Basically, I assume that you're an adult looking to improve your fitness and performance without a ton of equipment or spare time that may or may not have a desire to show their buddies up at noon ball or on your occasional weekend touch football game. Now that we've got that covered, let's get moving. 

Why you need minimalist speed training

 If you're the average consumer of this article, you've probably resigned yourself to the fact that you'll need to make some changes in your eating habits and find a way to exercise a little more, but the idea of sprinting or speed training may sound a bit too far along the curve of "hardcore athletic training" for somebody looking to lose a few pounds. That's fair, and I get it, but here's the deal: I'm writing articles in order to help YOU be awesome at life; I want to give you the freedom to use your body the way it was intended to be used. I want you to look and feel amazing, and to be able to do amazing things. Being able to really run and sprint (rather than "plod" along like most of your everyday jogger types) is a huge piece of acquiring that freedom. It'll also make you drop fat faster than you can say "Atkin's…"

Speed training and fat loss

If you've poked around for fitness or training information at all, you've probably seen the photo comparing the muscular, ripped-to-shreds Olympic sprinter with the emaciated looking marathoner. You probably saw it in conjunction with a blog post or article explaining the benefits of sprinting or other higher intensity movements versus the long distance "strength-a-phobic" training practices of marathoners and the like (heck, I had a post just like it, back in the day). Although not altogether a perfect or fair comparison, the information isn't too far off: how many of you know somebody who can run for 5+ miles at a time multiple times per week and is still "soft", pudgy, or "skinny-fat"? I can't tell you how many people I've had come into my adult training programs that are 20+ pounds overweight but "run (insert number over 10) miles a week." In addition to being overweight, these people tend to have severe flexibility and overuse injury issues along with very low levels of strength. Sprint#3015;ing, or even just performing the tempo workouts I’ll share with you, can help you solve all of these problems in a FRACTION of the time it would take you to do otherwise. Here’s the deal, sprinting and speed training is a lot like other high-intensity training methods you probably already know the merits of. It utilizes the entire body and does so in a highly intense fashion, so it doesn’t take long to get your body to respond—your heart rate will go up in a hurry, and your body will burn a LOT of calories in a VERY short period of time… without putting your feet, knees, and ankles through the hell (and boredom) of mile after mile. Also, if you want to get a little more “science-y” (yup, just said “science-y,” the sprinting and tempo workouts I’ll share with you also help you develop all of the body’s energy systems—you’ll be improving the efficiency of  your “high power” anaerobic system (both alactic and lactic pathways) as well as beefing up your aerobic capacity along the way. (Those were a few big words explaining that sprinting and tempo work will basically make you better at everything.) You’ll also burn calories long after you’re done with your training because of the oxygen deficit you’ll put your body in (don’t worry, this is a good thing and is what makes high intensity interval training so effective – more calories burned with less work = awesome!) There, now that wasn’t too scary was it?

Speed training and the weekend warrior

For those of you looking to do more than just look and feel (a LOT) better, speed training is even more vital as a tool in your training toolbox. Personally, I don’t like to get out on the basketball court, the football field, or whatever “weekend warrior arena” it may be at the time and feel like I can’t hang. I’m the farthest thing from an advocate of “Mr. Way-too-competitive-touch-football-douche,” but I’ll be damned if I’m not at least holding my own with the other guys my age. Side note: That being said, if you happen have a “way-too-competitive-douche” in your casual weekend warrior outings, I’m absolutely an advocate of you being able to embarrass them… All jokes aside, thousands of guys and gals get a ton of enjoyment out of adult rec leagues, and minimalist speed training is the ultimate way to make sure you can stay out on the field (and thrive while you’re out there) for years and years to come without committing to any more than a few minutes a week to these simple workouts. Convinced? I thought so.

Speed training and aging: Staying fast = Staying young 

You see any 50 year olds in the 100 meter final in the last Olympics? Me neither. All jokes aside, speed is one of the first physical qualities to deteriorate as you age. The reason your favorite aging stars in the NFL or NBA leave the game isn’t because of strength or size, it’s because they’ve lost a step (notwithstanding any financial, family, lost the love of the game, or too many hits to the head/injury explanations). Part of this loss of speed is unavoidable, it’s a fact of life and a way of the world – your motor units just can’t function like the well-oiled machine they were in your early twenties forever.. There is a reason why. 2G The other, and HIGHLY more prevalent reason in the general (AKA not-a-professional-athlete) population, is simply the old “if you don’t use it, you lose it!” It’s true! If you don’t give your high-threshold (or, doesn’t “wake up” unless called upon for a highly intense, AKA high threshold, task like sprinting or lifting near maximal weights) motor units a reason to work, the “fast twitch” muscle fibers those motor units are connected to won’t have a reason to contract or adapt, and those fibers will literally waste away until your jeans are sagging straight down from the waist band and you have a bona fide case of severe “old man ass.” Don’t believe me yet? The glutes are a power center for the body and one of the highest concentrations of fast twitch muscle fibers we have. Those fast twitch muscle fibers don’t have a reason to stick around unless they are USED. The only way to USE those muscles is through high intensity work like sprinting or a maximal (or near-maximal) lower body lift like squats or deadlifts. If they aren’t used, they start to lose size. When the muscles in your glutes lose size, not only are you losing valuable muscle size, strength, and benefits to your metabolism, but your ass will also start to resemble that of a 70 year man. Do your significant other a favor and join in the fight against dreadful old man ass! Sprint, stay fast, and stay YOUNG!

How speed training IS, and makes YOU, more awesome

So what makes speed training so great compared to the thousands of other training options out there? We’ve already talked about some of the things sprinting and speed training can do for you, but I haven’t given you the how just yet.

No Gym, No Time, No Problem

You’re dang right! You can sprint just about anywhere – a park, a field, a public track, a sidewalk, a yard, basketball court, a hallway… anywhere! All you need is a decent pair of shoes and a relatively smooth surface and you’re golden. The only real concern for those of you forced to sprint somewhere indoors with a little more limited space will be with some of the workouts that contain some longer sprints. If you can find somewhere with 15 to 20 yards of sprinting area, you can reap the benefits of  minimalist speed training. That said, I really do recommend that you get outside as much as you can with these, it’s a great excuse to get some sun and enjoy some of that freedom I mentioned earlier. Time-wise, if you have 20 minutes, you have plenty of time to get a GREAT, quality workout in that will get you closer to whatever your goals may be. If you have 30, even better.

Sure-Fire Metabolism Boosters

Think of your body as a machine that needs oiling; each part of your body functions best when “oiled” with the proper vitamins, minerals, and other nutrients that it needs. Achieving the right metabolic balance for your body, or using the right oil, means you will feel better, have more energy, think more effectively, and function more efficiently in your daily life. Understanding your metabolism and giving it the boost it needs may seem like an impossible process at first, but it’s not as difficult as you might think.I’ve laid out a few simple guidelines that you can use when choosing foods that will increase your metabolism, help you achieve your weight loss goals, and improve your overall health.
A Simple Understanding of Your Metabolism
So what exactly is metabolism? And how can eating certain foods help your metabolism skyrocket? Well, your metabolism is comprised of three major elements:
• Basal metabolic rate (B)
• Physical activity level (PAL)
• Thermic effect of food (TEF)
Each one of these elements affects the way your body processes—and burns through— the food that you eat. How? Read on!

Basal Metabolic Rate (BMR)

The basal metabolic rate is a measurement of how many calories your body burns when it is resting. This represents approximately 75 percent of your total energy expenditure and is determined by your body size, gender, and age. Taller or heavier individuals naturally have higher metabolic rates, as well as those with a greater percentage of lean body mass (or a smaller percentage of fat). Because aging is related to the loss of lean body mass and therefore affects your BMR, females tend to have more fat in proportion to muscle than males. While these two factors, age and gender, cannot be changed, there are ways to increase your metabolic rate and turn body fat into lean, fat-free mass which will in turn help you burn more calories.

Physical Activity Level (PAL)

As you’re probably aware, physical activity is key to burning calories and is the only way to increase muscle mass. The amount of calories burned depends upon the intensity and duration of the activity. If you are not currently following an exercise regimen, start slowly by walking 20–30 minutes at least three times per week, participating in sports, joining a gym and taking classes, or anything else that will get your body moving. Remember: the fewer calories you eat each day, the fewer you’ll need to burn. However, consult a physician or nutritionist for the recommended daily calorie consumption that is best for you.

Thermic Effect of Food (TEF)

The thermic effect of food is a measurement of the energy our bodies expend to eat and digest, metabolize, and store food. It basically measures the number of calories expended by the processing of foods you eat, and is influenced by portion size, the quantity of carbohydrates, protein, fat, fiber, caffeine, and even spices in the foods. Essentially, the more energy your body expends to digest the foods you consume, the higher your metabolic rate is going to be. By making key adjustments in all or some of these areas, you will begin to see changes in how you feel, how you think, and how you look. But for now, let’s talk about how the food you eat affects the way your metabolism works.

How Does Food Affect Metabolism?

The term metabolism refers to the rate at which your body converts food into energy. To achieve maximum efficiency, or maximum calorie burn, you need to consume nutrient-rich foods—foods that are high in vitamins and minerals, filled with good oils, and are naturally low in fat. Clearly, the amount of calories consumed vs. the amount of calories burned is also important, so the calories consumed must be equal to or less than the amount of calories expended to maintain a steady weight or to lose weight. In other words, if you eat more calories than you burn on a regular basis, you will most likely gain weight. So, it’s important to eat the right foods, in the right quantities, to increase your body’s efficiency and boost your metabolism.

How Much Is Too Much?

So you know that you need to watch your food intake to lose weight and maintain a healthy lifestyle, but how much should you eat? How much is too much? Here are some guidelines to help you on your path to a hard working metabolism:
• Total fat calories should represent between 25–35 percent of total calories consumed daily.
• Saturated fat intake should account for less than 7 percent of total calories consumed daily.
• Carbohydrate consumption should account for between 45–65 percent of total calories consumed daily, and should focus on complex carbohydrates such as whole grains, beans, vegetables, and high-fiber fruits such as apples.
• Total percentage of daily protein should be between 10–35 percent of your daily total calories.
• Daily sodium content should be limited to no more than 2,300 milligrams.
• Be aware of the amount of alcohol you consume, if any. Alcohol is high in what we call “empty calories,” and at seven calories per gram they add up pretty quickly!

What to Do

Later, I’ll discuss some of the main metabolism-boosting foods you’ll be using in recipes but I wanted to give you some general tips to help maximize your metabolic potential first. Use these guidelines to get the most out of your body.

Stay Hydrated

Water is essential to a healthy body: it regulates body temperature, flushes out toxins, and helps maintain efficient body function. However, it’s not logical to drink nothing but water all of the time. Pay attention to other beverages you consume by limiting high-calorie drinks such as fruit juices, sodas, and alcoholic beverages that can slow your metabolism down. Instead, focus on low-calorie beverages such as green or herbal tea, and enjoy moderate amounts of caffeinated drinks—including coffee—as caffeine helps to stimulate the metabolism. You should still keep total daily coffee consumption to one to three cups daily, but no one is saying you have to give up your morning rituals. Consume alcohol in moderation, but feel free to relax with a glass of red wine every once in a while. Red wine is said to contain elements that may block the formation of fat cells, and it is rich in antioxidants. However, don’t rely on red wine for your nutrition! It still contains alcohol and sugar, both of which are counterproductive to boosting your metabolism.

Work Your Body

Physical activity is essential in promoting optimal body function, maintaining toned muscles and strong bones, and increasing flexibility and overall physical and mental health. Even just thirty minutes of activity three times per week can have a positive impact on your metabolism. Beginners should start slowly and work up to more frequent, more intense exercise. If you already exercise regularly, keep up the good work. You may want to consult a licensed physical trainer or doctor to see if you are maximizing the metabolism-boosting potential of your workouts.

Pay Attention to Portion Size

Too much of even a healthy food can sabotage your metabolism-boosting progress, so make sure you don’t eat too much of a good thing. For example, stick to¼ or ½ of an avocado or a small number of nuts, around seven or eight, when eating these nutrient-rich but high-calorie snacks. Also, be sure to limit the portion size of your entrees and side dishes to ½ cup or 4 ounces. Use these visual comparisons to help estimate your portion sizes:
• A 3-ounce portion of cooked meat, poultry, or fish is about the size of a deck of playing cards.
• A medium potato is about the size of a computer mouse.
• A cup of rice or pasta is about the size of a fist or a tennis ball.
• A cup of fruit or a medium apple or orange is the size of a baseball.
• A ½ cup of chopped vegetables is about the size of three regular ice cubes.
• A 1-ounce piece of cheese is the size of four dice.
• A teaspoon of peanut butter equals one die; 2 tablespoons is about the size of a golf ball.
• An ounce of snack foods—pretzels, etc.— equals a large handful.
• A thumb tip equals 1 teaspoon; 3 thumb tips equal 1 tablespoon; and a whole thumb equals 1 ounce.

Eat Early

It’s often said that eating breakfast is essential to a healthy diet, and this is actually true. After resting for eight hours or more, your body needs to know that additional nutrients are coming or it will “think” it needs to store calories and fat, in case the next meal is a long time in coming. You can also boost your energy by consuming your highest-calorie meal early in the day. You are up and awake during the day and, by default, you burn energy, consume carbs, and break down proteins—all natural occurrences that translate to burning calories and fat. It’s logical that you would want to eat foods high in carbs, protein, and fat during the earlier parts of your day so your body can use them to keep you going, process them to keep you thinking, and burn them off to keep you fit and trim.

Eat Often

It is a proven fact your body functions more efficiently when you feed it nutrients every three to four hours. Still, every person is different, which means you’ll need to find the best daily eating pattern for you. Regardless of your unique chemistry, your body needs to be triggered to function. By eating on a regular basis, you remind your body that it needs to go to work processing and digesting the carbs, proteins, and fats that you just consumed. If you skip vital meals, your body will send a processing message to your brain to slow down and conserve energy because it’s not sure when or where it’s next batch of nutrients is going to come from.

Spice It Up

Certain spices and foods contain a metabolism-increasing molecule called capsaicin that has been shown to decrease cholesterol absorption and increase the enzymes that metabolize fat. Capsaicin is found in spicy foods such as peppers, cayenne, chili powder, paprika, and spicy sauces and salsas like Tabasco. In fact, the “heat” found in cayenne peppers stimulates the metabolism in a short period of time. The hotter the pepper or spice, the more capsaicin the ingredient has. Capsaicin also has a protective activity against some chemical carcinogens (cancercausing agents).

Give Me More Protein

Protein helps build muscle tissue and strengthen the cells in the body, working within the body as the primary building blocks for all tissues and cells, including your muscles. It also provides fuel once the energy released from carbohydrates is used. Protein is found in meat, fish, eggs, dairy, and legumes (beans and peas), and one gram of it equals about four calories. While legumes are low in fat and high in fiber, animal sources of protein (which can be higher in unwanted fats) can deliver all of the necessary amino acids, so it’s important to have a balance of the two to lose

weight effectively.

Basically, you must feed your body protein to help it function properly.
Fill Up with Fiber
Believe it or not, fiber helps boost your metabolism by increasing the efficiency with which your body processes foods. It acts as a sort of “brush” for your digestive system, scrubbing out your system quickly and taking other foods away with it. As fiber travels through your digestive tract, it pulls along excess calories before they can turn into fat, helps get rid of cancer-causing toxins, and stimulates healthy digestion. Fiber also gives you that full feeling, which typically causes you to eat less. Examples of high-fiber foods include oats and oat bran, fruits such as apples, nuts, leafy vegetables, and dried beans.

Eat Foods with Antioxidants

Certain foods contain antioxidants that help prevent health problems such as heart disease, cancer, and even diabetes. But what are antioxidants exactly? They are nutrients that attack by-products in your body resulting from the use of oxygen. Those by-products are known as free radicals, and they can cause damage to cells throughout your body, thereby slowing down your metabolism. Consuming foods high in antioxidants is a natural way to prevent disease while at the same time promoting optimum metabolic health. Examples of antioxidant-rich foods include carrots, squash, sweet potatoes, kale, tomatoes, cantaloupe, citrus fruits like oranges and limes, richly colored vegetables like broccoli, and green or red leafy vegetables like spinach and Swiss chard. Pomegranates, cranberries, fish and shellfish, chicken, grains, and garlic also include antioxidants.

Fall in Love with Superfoods

As the name implies, superfoods are foods that are super good for you. They are filled with nutrients, are low in or free of cholesterol, help reduce your risk for certain health problems such as heart disease and cancer, improve the way your body functions, and increase your metabolic rate. To add these healthy options to your diet, learn to enjoy nutrient-rich vegetables like broccoli, asparagus, spinach, cabbage, bok choy, tomatoes, yams, sweet potatoes, and other richly colored vegetables such as beets and avocados. Herbs like fresh Italian flat-leaf parsley, cilantro, and chives are also super healthy. Superfood proteins include salmon, trout, mackerel, walnuts, and pinto beans, while blueberries, blackberries, and olives are all superfood fruits packed with healthy fats, antioxidants, and other vitamins and minerals that are essential to body function and maximum metabolic-rate levels.

Be Calcium Rich

Calcium strengthens bones and may aid in weight loss, so it’s a bit of a no-brainer that it helps improve your metabolism. Calcium-rich foods include kale, spinach, sesame seeds, yogurt, cheese, and fortified foods such as soymilk and some cereals. As most are aware, milk is naturally rich in calcium and also contains large doses of vitamins A, D, and K. If you are lactose intolerant, don’t fear; instead enjoy lactose-free milk or fortified milks made from rice, almonds, and soy.

Get Going!

Now that you’re armed with this knowledge and an outline of key foods and important ingredients, it’s time for you to get cooking and put your metabolism boosting plan into action. Good luck!

How to Create the Ultimate Mind and Overcome Anything

I was thinking how could I contribute to add value to your life, and not waste your time. So I sat and thought what could I literally talk about that is different and will make an impact. And then it hit me. I can write about the power of mindset and overcoming anything. You can look to get everything you want in life, be in better shape, eat right, be successful with a career or business, but if your head is not in the right place… you'll never get it. So this article I will be sharing with you the power of developing a killer mindset, and overcoming any obstacles. You'll discover the 5 stages of developing the right mindset and what you can do to take things to the next level. But as you know, if you've ever read anything about this stuff before it can be boring and dry as hell. So I've decided to shake things up a bit. I've written this differently than anything else on this topic, and I've put it together in a way that it will really connect with you. So read on to see how you can develop a powerful mind and overcome anything. OK, so before I dive into the first part, I wanted to throw a few things out there for you that I've learned over the years about this dealing with the mind. The first thing is, we are our own worst enemy. I see it every day with all athletes and entrepreneurs. They doubt, second guess, and question everything they do. The more they do this, the worse it gets for them. I'm guilty of this too. I over-analyze the hell out of everything, and I'm constantly trying to just listen to my gut instead of my head. The second thing I realized is that mindset is a choice. Choice is the most powerful thing in the world. Everything you do is a choice. You choose to workout. You choose to get a job, or start a business You choose what clothes you buy and where. You choose what to eat. You choose your thoughts. Everything is a choice. When you realize that, you have the power to choose anything you want, you start to realize how powerful your mind already is. The third thing about developing a powerful mindset is that you need the right kind of discipline. Discipline is a nasty word, and has a negative connection to it because it means that you are going to have to work and sacrifice for whatever it is that you are trying to achieve. But the interesting thing that very few people realize is that you already are disciplined. Everyone is. We are just disciplined to the lifestyle we currently have. For example, if someone says that they are not disciplined enough to workout that's technically not right. They are plenty disciplined. They are just disciplined to not working out. It's the change, and thought of sacrifice and work that scares them. Which boils down to a change in mindset. If they understood Certified Personal Trainers w that they were already sacrificing and working towards and unhealthy life, things would be a lot easier to change. So every person is already disciplined. It's just to their current lifestyle. And that leads me to the last thing I learned about mindset, and that is… 
Fear is the conductor of your mind. With that being said, let's dive right into the first part of creating the ultimate mindset. Fear OK, so I'm going to dive into the first area when it comes to creating the ultimate mindset. That is handling fear. This is the biggest issue we all face when it comes to the mind. Fear is the number one reason why we don't accomplish what we want in our life. On a side note, did you know that the fear of death isn't even the number one fear? Public speaking is! Anyway, here's the thing about fear that we never understand…. That is, fear does NOT actually exist. It's just a thought or an emotion. We create it. It doesn't physically exist in any shape or form. It's not like you could walk down the street and see fear walking in front of you. It's just a thought and emotion that exists within us. I guess we could blame evolution for that. Back in the caveman days, we needed fear to survive. It was a warning signal that your life was in danger. But today, we don't really have to worry about some crazy animal jumping out of nowhere trying to eat us. We have to worry more about making sure we pay the bills, take care of the kids, and choosing whether or not we need to be in better shape. Fear really doesn't have a place in today's society. Now that doesn't mean if you're swimming in the ocean and you see a huge great white shark come at you that fear doesn't exist, it just means that it shouldn't be part of our day to day life. But it is. And it's crippling the very soul of who we are. Oh, and when I talk about fear, I don't mean fear as in the fear of heights, or spiders, or flying. I mean the type of fear that holds you back. Here are just a few examples of what I mean..
- Afraid to quit a job that is destroying a person’s health, because they are afraid they won't be able to find another job
- The fear of starting your own business, because what if it fails?
- The fear of moving to a different location

The 3 Macronutrients – Protein, Carbohydrates, and Fats.

Protein is a building block in more than one way. In dietary terms, protein  is a building block for many metabolic processes, including muscle building. It is an important  structure in hair, skin and nails as well. Protein also serves as the building block for most, if not all of the meals in our philosophy.

What is Protein?

Protein is large molecule made up of many smaller molecules called amino acids. There are 22 amino acids and 8 of them are considered essential amino acids. This means they  cannot be made by the body and must be obtained through the foods we consume. The 8 essential amino acids are Isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. In certain cases there are 3 conditionally essential amino acids, and they are histidine, tyrosine, and selenocysteine. Of the essential amino acids, there are 3 branched chain amino acids or BCAAs. They are leucine, isoleucine, and valine. Combined with glutamine, the BCAAs account for some 75% of all skeletal muscle in the human body.

Where is Protein found?

In the diet, protein is most commonly found in animal flesh. Beef, chicken, turkey, eggs, fish, cottage
cheese, Greek yogurt, and protein powders are all quality sources of common dietary proteins. Of course protein powders also count towards your protein intake. Protein can also be found in milk, yogurt, beans, and some grains such as quinoa. These are important protein sources for those who don’t eat meat, but we do not include them in our protein list for one simple reason: they contain more carbohydrates than proteins. For that reason we will include them in the carbohydrate list. A fun rhyme to help you distinguish between proteins and carbohydrates…Protein moves around, carbohydrates come from the ground.

Why is Protein necessary?

Protein preserves and builds muscle! If you have purchased this book, you are either looking to gain muscle or lose fat in order to improve your look, quality of life, and/or performance – and muscle is paramount to each of those pursuits. If you want to gain muscle, proteins are the bricks that will become the wall of your house. Carbohydrates and fats will be the money you pay the worker to lay those bricks. If you want to lose fat, protein is necessary to preserve the muscle mass that you already have. Remember that if fat loss is the goal, your energy intake is lower than your energy output. This means your body is in a catabolic state and it is looking for fuel sources that are already inside your body. We want that fuel source to be your stored body fat, not your muscle! Consuming the right amount of protein is crucial to make this happen! As I mentioned above, protein is a structurally critical component of  muscles, hair, skin and nails among other things. Some proteins are also used as enzymes to help with some of the body’s daily functions. Remember, the 8 essential amino acids must be obtained through the diet, as the body cannot produce them. This means the human body cannot survive without  adequate protein.

How much Protein do you need?

Good question. The answer to this question varies from person to person. The amount of muscle mass and the amount of physical stress are the 2 biggest factors in determining protein requirements.

Carbohydrates – The Double-Edged Sword

Carbohydrates are one of the 2 fuel sources used in the human body. The other is fat, but we will discuss that in the next chapter. Carbohydrates can be tricky, but they play an important role in both fat loss and muscle gain. That makes it especially important to understand their role and uses in the body. Carbohydrates have several functions in the body, and one of those is the use as an energy source. There are several types of carbohydrates and their effect on our energy levels differ greatly. In order to understand this, we need to look at what carbohydrates are made of. Just as protein is a chain of amino acids strung together, carbohydrates are chains of sugar connected to form a single molecule. The fewer sugars you have the simpler the carbohydrate. For example, table sugar is about as simple as you can get. If you have a bunch of carbohydrates strung together, you get a complex carbohydrate, like oats or sweet potatoes. The structure of the carbohydrate is important, because it plays a huge role in the digestion of those carbohydrates. Wait a minute - I just want to look better naked and feel awesome, why do I care about things like chains and digestion? Good question and the answer is…eating the right types of carbohydrates at the right times and in the proper amounts is THE key to achieving the body and performance of your dreams!!

What Kinds of Carbohydrates?

The easiest breakdown is simple and complex carbohydrates. Simple carbohydrates are mostly sugars and are absorbed very quickly in the body. They provide a quick but not sustainable boost of energy. Ever seen an 8-year-old on a sugar rush? If you have, then you have seen the power of carbohydrates as an energy source. Now, what does that kid look like 1 hour later? That’s right, sleeping on the couch! That is an extreme example, but it shows you that sugars are absorbed quickly, provide an immediate boost of powerful energy, then disappear just as quickly. On the other hand, complex carbohydrates offer a milder energy boost that can be sustained for longer periods of time. Most of the carbohydrates you will be eating are complex carbohydrates. The fact that you will eat almost no processed foods eliminates most simple sugars from your diet.

 How Many Carbohydrates

This will vary greatly from one individual to the next. Age, gender, muscle mass, and activity levels all play a role in determining how many carbohydrates we need on a daily basis. One of the uses of carbohydrates is a form of stored energy called glycogen. We can store glycogen in our muscles and in our liver. Most livers are roughly the same size, but the amount of muscle a person carries varies greatly from one person to the next. The more muscle you have, the more storage space you have for glycogen. A person with 40 pounds of muscle can hold much less glycogen than a person with 100 pounds of muscle. Since carbohydrates are mainly used as an energy source, they are the food type we will play with the most in your diet. Your protein and fat intake will remain fairly constant with only minor changes from time to time. Carbohydrates however, will fluctuate quite a bit.

Fats – Become the Alpha BEAST

Fats are known as lipids in the scientific world. The word lipid can be used for any type of fat, which can be either solid or liquid at room temperature. Solid lipids are called fats, and liquids are called oils. So the olive oil and the peanuts in your kitchen are both lipids. For our purposes they will all be referred to as fats. Fats, along with carbohydrates are energy sources used in the body. Unlike carbohydrates, fats cannot be stored in the muscles. Excess dietary fats are stored in adipose tissue, which we call body fat. This does not mean you should avoid eating fats. That would be stupid and your body would not function optimally. Remember, aside from looking amazing, we want your body to run and perform at the highest level possible!

Roles of Fats in the Body

Aside from an energy source, fats play many important roles in the body including hair and skin health, temperature regulation, and organ protection. Several vitamins cannot be absorbed without fats, making fat critical to help ensure proper vitamin absorption. These fat-soluble vitamin are A, D, E, and K. One of the most important roles of dietary fats is their impact on hormonal production. Hormones could be the subject of a separate book, but let’s just say without sufficient fat in the diet testosterone levels plummet along with a host of other issues. Eating fat with a protein and carbohydrate source in each meal will also help to control blood sugar and insulin levels. Manipulating insulin to our advantage is crucial for both fat loss and muscle gain!

Essential Fatty Acids and Omega-3

Just like amino acids, there are some fatty acids that cannot be made in the body and must be obtained through the foods we eat. These essential fatty acids (or EFA’s) are alpha-linolenic acid (ALA) and linoleic acid (LA). Omega-3 fatty acids have been a very hot subject in the media lately, and you have most likely heard about them. The two omega-3 fatty acids are DHA and EPA for short. Both DHA and EPA can be made in the body from ALA, but whole food or supplemented versions of pure DHA and EPA are preferred. For this reason a quality omega-3 supplement will be one of the few that I recommend. Omega-3s have a host of beneficial properties including, antiinflammatory, anti-cancer, insulin sensitivity, enhanced brain function, and improved mood. Most polyunsaturated fats (PUFA’s) contain both of the EFAs. Common  food sources that contain EFA’s along with omega-3’s include salmon, sardines, mackerel, and other fish, flaxseeds and flax oil, walnuts, and hemp oil.

Putting It All Together

Proteins

Chicken breast
Turkey breast
90-99% Lean Ground meats (beef, bison, lamb, turkey, chicken, etc)
Salmon
Lean Steak
Egg whites
Cottage cheese
Greek yogurt
Fish
Protein Powders
Whole Eggs
Milk (raw, grass-fed)

Carbohydrates

Blueberries
Strawberries
Raspberries
Blackberries
Apples
Oranges
Grapes
Bananas
Dates
Raisins
Peaches
Grapefruit
Pears
Apricots
Melons
Oats/Oatmeal
Sweet Potatoes
Beans/Legumes
Quinoa
Br a giant Hershey’s Dark Chocolate Baruswown Rice
Sprouted Grain Bread
Corn
Peas
White starches (breads, rice, potatoes, etc)

Fats

Almonds
Walnuts
Pecans
Peanuts
Cashews
Brazil Nuts
Macadamia Nuts
Natural Peanut butter
Almond Butter
Avocados
Guacamole
Olive Oil
Unrefined Coconut Oil
Organic Red Palm Oil
Macadamia Nut oil
Flax seeds
Flax oil
Pasture Butter
Chia Seeds
Cocoa Nibs
Cheese (grass-fed)

PEBBLES = HOW MUCH you eat. Total calories will always rule the weight gain/weight loss balance. Think of calories like a bank account. To make the account bigger, deposit more than you remove. To make the account smaller, spend more than you deposit. Weight loss or weigh gain works the same way.

Understanding Nutrition "2"

The Big Rocks Of Nutrition

BIG ROCKS hours of sleep each nightayOn = WHAT you eat. For health purposes, WHAT you eat will always be number one. Get this right and you'll cover 90% of your nutrition plan. These are the big rocks. Ever heard the old saying “You are what you eat”? I am a firm believer that we are all products of the foods we consume. Our individual diets are one of the biggest factors in our mood, outlook, appearance, and performance. And yes, we are ALL on a diet – remember what we covered a few moments ago! Eating is something that we must all do to survive on a daily basis. If something has that big of an impact on our life, why should we leave it to chance? Most people barely give a second thought to the foods they put in their bodies. Then when they decide to start being more aware, the lack of nutrition knowledge and education regarding proper nutrition leads them astray. I want to change that! Together we are going to help you achieve your goals! 

So what do you do?   

My philosophy focuses on changing people’s dietary “climate” by educating and instructing. I don’t want you to have to rely on me for the rest of your life to tell you what to eat at each and every meal. I want you to learn what, why and when to eat. I believe in quality whole foods that are minimally processed. If you can’t easily trace a food item back to its origin, I don’t consider it a good choice. For example, where does a banana come from? How about a steak, an egg, rice, or broccoli? Now tell me where those Doritos, Twinkies, and crackers came from? See the difference? In the words of the late, great Jack Lalanne, “If man made it, don’t eat it!”

Now you may be asking why this matters so much. Think about your body like a high-performance vehicle, like a Formula-1 race car. Now, would you expect that car to perform up to its potential if you never changed the oil, or used the cheapest fuel possible? That is precisely what most people do with their bodies. The human body is an amazingly fine-tuned machine that is highly responsive to the way we treat it. In fact weight management goes beyond just calories. That’s why WHAT you is the biggest rock – even bigger than HOW MUCH you eat. From a more scientific standpoint, the foods we eat have an impact on our hormonal profile, and how those foods are handled and processed by our bodies. Once you realize this – and heed the advice that follows - the possibilities are limitless!

So what do I eat?

If you’re reading this post, most likely you are a moderately active person who wants to feel better, look better, AND perform better. Remember, this section isn’t about HOW MUCH, so don’t worry TOO much about exact calories or amounts. Focus on eating QUALITY food as often as possible. Animal flesh, fruits, vegetables, nuts, seeds, and anything else a caveman might have found are your best choices. But when it comes to meats, be sure to look for grass-fed beef, free-range poultry and eggs, and unrefined oils, and other food sources that are untainted by man. The following sections will explain Proteins, Fats, and Carbohydrates in detail while providing sample food choices. I want you to focus on including these foods as often as possible. 

Foods to avoid!

Anything processed, manmade, or unnatural. If man made it-don’t eat it! No sugary sodas, no donuts, no bear claws or honey buns, pizza, chicken wings, or other bullshit! These empty calories will not aid your performance- remember the analogy of a Formula-1 race car!

Understanding Nutrition

Nutrition can be a complicated subject. You've got fat loss and muscle gain. You've got total calories, carbohydrates, fats, proteins, and anywhere from 1 to 8 meals per day. So how are you supposed to know where to start and what is most crucial to YOUR specific needs and goals? That’s what we’re going to teach you here!

Before we get started on this story, let's look at the 2 most common "DIETS" around - Weight Watchers and Atkins.

For simplicity sake, let's boil Atkinser the stance, the more emphasis is placed on c">Do You Suffer From Keyboard Hands? down to this: low to no carbs. Anything goes as long as you avoid carbs. Weight Watchers can be similarly boiled down to counting points. Stay under your specified
point level each day and lose weight.

Read this carefully...I realize these oversimplifications are NOT the actual diet plans, but they are how the public perceives them. And PERCEPTION IS REALITY.
I paint this picture to show you the common flaws with DIETS. They focus on only 1 of 2 aspects: what OR how much you eat. Technically on Weight Watchers, I can eat 100% of my calories from their cupcakes, and as long as I stay under my point total, I'm golden. (Might not be healthy, but I'm losing weight!) Or with Atkins, I could eat 10 bags or pork rinds, and nothing but bacon and sausage tomorrow - and still be on the plan.

That's what happens when you have a short-sighted approach that only focuses on ONE aspect of nutrition.
But (and this a big one if you want a small one)...THEY BOTH MATTER!

Diet as Climate
You know the difference between climate and weather, right? Let me show you...
Want to go to Russia?
How about Florida?
You don't know a thing about the WEATHER today in either of those places...but you made your decision based on their CLIMATES. Likewise, the CLIMATE of your diet is the true indicator of your health and body composition. One single day of eating is simply weather - and we all know it rains every once in a while - even in Florida!
So stop looking for ''diets" that are nothing more than cold spells in Florida. They're short-term, and don't produce lasting effects.
If you need to make a change, start small (like Global Warming) and gradually shift so your mind and body don't revolt and quit within the first few days or weeks.

Common Facts and Statistics about Weight Loss

HIGH-PROTEIN DIETS PROMOTE WEIGHT LOSS

Studies on the effects of dietary protein intake on weight loss are confusing and contradictory. Some studies show that high-protein diets decrease appetite and speed weight loss. Other studies show the opposite: high protein intake is linked to weight gain. A review of literature led by Mikkel Ankarfeldt from the University of Denmark concluded that people with the greatest body mass index (an index of the proportion of height to weight) and largest waist circumference benefited most from high-protein diets. Physical characteristics influence the success of weight-loss strategies.

INCREASED SLEEP TIME REDUCES FOOD INTAKE

People in the US get about 8.45 hours of sleep per night compared to nine hours in China, 7.2 hours in Japan, eight hours in Norway, and 8.8 hours in France. In spite of the inconsistencies, lack of sleep is linked to obesity. Esra Tasali from the University of Chicago and colleagues found that counseling people to improve sleep habits improved sleep duration. Increasing sleep time was linked to a reduced desire for sweet and salty foods. However, increased sleep time did not increase fruit or vegetable intake. In general, increased sleep time encourages people to make healthier food choices.

GUT MICROBES MIGHT CAUSE LOW-GRADE INFLAMMATION AND OBESITY

Obese and lean humans have different gut microbe populations, which might account for individual differences in weight gain and low-grade inflammation. The human gastrointestinal tract contains more than 100 trillion microbes. Imbalances in gut microbes have been linked to obesity, inflammation, immune system breakdown, bad breath, gum disease, coronary artery disease, cancer, back pain, allergies and autism— according to a literature review by Giovanni Tarantino from the Federico II University Medical School in Naples, Italy. Bacteria-laden foods called probiotics, containing bacteria such as lactobacillus acidophilus and bifidobacteria, may be the next big health food craze because they stabilize the microbe population in the gut.

Strategies for WEIGHT-LOSS MAINTENANCE

Ninety-five percent of people who lose weight gain it back again within a year. In theory, weight maintenance should not be a

problem. Consistent weight loss requires a caloric deficit of only 300 calories per day made up of a combination of reduced calorie intake and caloric expenditure. Weight maintenance requires less, but most people can’t do it. Iranian scientists, in a review of literature, summarized successful weight-maintenance techniques. These include consuming meal replacement beverages several times per week, reducing high-sugar drink consumption, low carbohydrate diets, high-protein diets, low-fat diets and regular exercise. None of these techniques work consistently in the general population. The National Weight Control Registry maintains a database of people who successfully lost weight and maintained weight loss. These people exercise an hour a day, consume smaller portions, and limit consumption of desserts, bread and high-sugar drinks.