Training Principles, Part Nine - Nutrition & Supplementation 101 Con’t

By James Walker CCS, STM, BioSig, Master Trainer

Nutrition Con’t

d) Fats - consist of all oils from flesh, nuts, and plants including: butter, margarine, mayonnaise, vegetables, borage oil, flaxseed oil, CLA oil, GLA oil, beef, chicken, fish, lamb, egg yolk, turkey, and pork, and vitamins A, D, E, and K. Intake may be between 15-30% of total food intake, 1 gram of fat = 9 calories. Intake should be .3 gm (.4 gm if under 10/14 % body fat for males/females) per lb of body weight. So a 150 lb person take 45 gm per day and a 200 lb person 60 gm per day. The exemption to this is supplementation with omega 3 fish oil. We recommend taking 5-35 grams of omega–3 fatty acid such as Krill, salmon, omega 3, GLA, CLA, EPA, DHA, or EFA daily.

 

·      Eat lean choices of beef, pork, chicken, and lamb (cut off and discard extra fat)

·      Dietary fats are essential to the body and help to carry the fat-soluble vitamins.

·      Fats provide energy.

·      Fats surround and protect certain organs (heart, kidney, and liver).

·      Essential fatty acids help the liver to transport and breakdown fat and cholesterol.

·      Essential fatty acid help fat loss.

·      Essential fatty acid such as DHA help cognitive or brain function.

·      Essential fatty acid such as EPA help reduce inflammation and promote a healthy heart.

·      Choose monounsaturated fats such as olive oil, peanut oil, or oil with instead of trans-fats.

·      See vitamin function of A, D, E, and K.

e) Vitamins - consists of A, B, C, D, E, and K and are found in the foods that we eat, except D, which is also produced in the body with the help of sunlight. We recommend taking a daily multivitamin supplement to assist in your training.

 

·      Vitamin A found in fish oils and converted from carrots (carotene) helps tissue growth and repair, RNA production, and protects certain membranes from infection.

·      Vitamin B found in vegetables and animal tissue they help provide the body with energy, convert carbohydrates into glucose, metabolize fats and proteins, and aid in nervous system function and nerve health.

·      Vitamin C found in fruits and vegetables helps to heal tissue, form red blood cells, fight infections, reduce allergic reactions, maintains connective tissue, replenishes adrenaline, and protects vitamins B, A, and E against oxidation.

·      Vitamin D found in animal tissue, plant tissue, and fish-liver oils, and is produced in the body by exposure to sunlight, helps in the absorption and utilization of calcium and phosphorus, the development of bone and teeth , and nervous system function.

·      Vitamin E found in whole raw seeds, nuts, soybean, and cold-pressed vegetable oils, helps prevent vitamin A and other fatty acids from breaking down with other substances into harmful toxins, protects tissue, cells, and certain vitamins from aging, oxidation, and destruction. Enhances the endurance of heart, lung, and muscle cells.

·      Vitamin K manufactured in the intestines with the presence of certain milk related bacteria and in kelp, alfalfa, green vegetables, yogurt, egg yolks, fish-liver oils, safflower oil, and blackstrap molasses, helps blood to clot, carbohydrates to be stored in the body, and the liver to function normal.

f) Minerals - consist of calcium, chlorine, phosphorus, potassium, magnesium, sodium, zinc, chromium, iron, selenium, vanadium, etc…There are at least17 essential minerals that the body needs. Some are found in the body and others in foods. We recommend taking a daily multi mineral supplement.

 

·      Minerals are necessary for many mental and physical abilities.

·      Minerals are in bone, teeth, tissue, muscle, blood, and nerves.

·      Minerals assist in brain, heart, and nervous system functions as well as the building of bones and allowing physiological aspects to occur for athletics and everyday movement activities.

·      Minerals enhance muscle response, transmit messages and assist in the nervous, digestive, metabolic, hormonal, and endocrine systems. They also help in the utilization of nutrients from food.

·      Minerals help maintain water balance throughout the body and blood and tissue ph balance.

 Nutritional Summary-Recommendations:

1.    Daily water intake should be between 75-140 fl oz depending on your body weight and climate conditions.

2.    Daily protein intake should consists of a variety: beef, buffalo, chicken, exotic meats, fish, lamb, lean pork, shellfish, turkey, etc, and be between 150-400 gm depending on your body weight and goals.

3.    Daily carbohydrate intake should consists of mostly vegetables, especially leafy and green ones but reds and yellows also and some nuts and fruits, mostly low glycemic ones depending on your composition and may be consumed freely with little restriction if consumed without heavy sauces and oils.

4.    Take a daily multi-vitamin/mineral supplement.

5.    Take a daily multi-mineral.

6.    Take a omega-3 fatty acid supplement and vitamin D3 supplement.

7.    Take the post workout shake or meal – it is extremely important for muscle and strength development, recovery, and hormonal balance, which may be in supplement form for optimal absorption. Try to limit protein/carbohydrate supplement to the post workout meal.

8.    Learn to eat a variety of real foods, the proper type, time, amount, and portion, 4-8 meals per day.

9.    Protein-amino acid supplementation may be used during certain circumstances, meals, during workouts, or after workouts.

REFERENCES–

  1. Paul Chek– “The Golf Biomechanics Manual”; “Scientific Back Training”;
  2. Charlie Francis – “Training for Speed”.
  3. Jurgen Hartmann and Harold Tunnemann –“Fitness and Training for All Sports”.
  4. Michael Leahy – “Active Release Techniques Soft Tissue Management System”.
  5. Richard Magill – “Motor Learning Concepts and Applications”.
  6. Charles Poliquin – “Modern Trends in Strength training”; “The Poliquin Principles”; “Manly Weight    Loss”; “Winning the Arms Race”.
  7. Mark Guthrie - “Coaching Track & Field Successfully”.
  8. Jonny Bowden - “living the Low Carb Life”.     
  9. Mario DiPasquale - “The Anabolic Solution”; “The Metabolic Diet”.   
  10. Harvey Newton - “Explosive Lifting for Sports”.    
  11. Steven Fleck & William Kraemer - “The Ultimate Training System - Periodization Breakthrough!”     
  12. Bill Phillips - “Sports Supplement Review”.                                                                     

‘Train Safe, Smart, & Results Driven’

Maximizing Metabolic Function With Strength & Structure

By James Walker CCS, STM, BioSig, MT

After years of personal experience, observational relevance, and just plain frustration with the overall level of Fitness & Health Nationally, I wanted to write an article about maximizing workout time. Since time seems to be a determining factor or excuse for not working out, I’d like to offer some ways to maximize it. Part of my rationale is if you can only do 10 minutes of intense exercise, 6 times a week, at the end of the year its 3,120 minutes, which is a lot more than zero! Most importantly it will help to improve your life, fitness, and health! It’s all accumulative!

For example, a most recent fitness study claims that sixty seconds of high intensity exercise is more valuable than 20-30 minutes of low intensity exercise. For decades’ trainers in the know have been advocating interval training over long sustained endurance work. I learned this in the early 80’s, training to improve my mile run time, which I ran in 6 plus minutes with minimal endurance work, to 4 & a half minutes with sprint and strength work.

One of the things that I learned was that quality training was more important that quantity training. So sprinting on the track, up hills, in the pool, on the bike, etc, improved my speed and fitness more than doing any long distance aerobic workouts. It required way less time, instead of 90-120 minutes, it took me to 15-30. So I started doing 2 shorter workouts a day, one in the early am and another midday or later, whenever I could get it in. This naturally elevated my metabolism and kept it going throughout the day!

Getting married, having a family, and business mentally got me away from that but recently I’ve decided to return to it but make it easily doable, which I’m sharing with you.

Upon rising exercise will jump start your metabolism for the day the only drawback is usually your mind and body aren’t fully awake so choosing an exercise that will help wake you up, like a cup of coffee, but without being overwhelmed is important. Structural strengthening exercises like Y raises, trap 3 raises, Petersen step ups, lying hip bridges, side arm rotations, planks, etc will serve this purpose. Just doing 3 sets of 60 seconds each will wake you up, jump start your day, and not require much time 4-6 minutes total, with 30-60 seconds rest or less between sets.

AM Workout Example:

Day 1, Lying single bent leg hip bridge with foot on the floor or elevated, 60s x 3 sets, with a 151 tempo.

Day 2, Front plank with forearms arms on top of a physioball, 60s x 3 sets, with a 60s tempo.

Day 3, Lying Y arm raise with dumbbells, 3-5lbs, 60s x 3 sets, with a 151 tempo.

Day 4, Petersen step ups, using a normal step, 60s x 3 sets each leg, with a 111 tempo.

Day 5, Lying Leg raise & hip lift, with knees slightly bent, 60s x 3 sets, with a 111 tempo.

Day 6, Lying on side, arm rotation with a dumbbell, 1-10lbs, 60s x 3 sets, with a 311 tempo.

Do as many as possible (amap) with good form, pause if necessary, then continue until 60s is up. Eventually you’ll be able to complete the 60s without pausing with good form.

Midday or afternoon workout would be at a higher intensity level, since your mind and body should be optimally active. Thus using large muscle groups or compound or multiple joint exercises should be the plan. This could include alternating a upper and a lower body exercise, like a push up or bench press with a squat, performed together in a superset fashion. Possibly doing each set for 30-60 seconds depending on your goal, completing 6-8 sets of each upper and lower body exercise. If Four exercises is used do 3-4 sets of each. This should take 15-30 minutes total, including a quick 3-4 set warm up for each. The resistance should be heavy but allowing good form, controlled tempo, and theability to complete the set.

Warm up sample: i.e., bench press, if your actual exercise weight is 200lb, then warm up set one is 100lb x 3-4 reps, set two is 125lb x 2-3 reps, set three is 150lb x 1-2, and set four is 175lb x 1-2 reps, or using approximately 50%, 62%, 75%, and 87% of your workout weight to warm up with.

PM Workout Example:

Day 1, A1-Barbell or dumbbell split squats, 30-60s each leg x 6 sets, with a 301 tempo; A2- Lying pull ups, 30-60s x 6 sets, with a 311 tempo.

Day 2, A1-Barbell or dumbbell Romanian deadlifts (RDL), 30-60s x 6 sets, with a 301 tempo; A2- Barbell or dumbbell bench press, 30-60s x 6 sets, with a 301 tempo.

Day 3, A1-Double or single leg Physioball leg curls, 30-60s each x 6 sets, with a 311 tempo; A2-Barbell or dumbbell upright row, 30-60s x 6 sets, with a 311 tempo.

Day 4, A1-Barbell or dumbbell squat, 30-60s x 6 sets, with a 301 tempo; A2-Chin ups, 30-60s x 6 sets, with a 201 tempo.

Day 5, A1-Barbell or dumbbell or weight plate, 45 degree back extensions, 30-60s x 6 sets, with a 311 tempo; A2-Barbell or dumbbell seated press, 30-60s x 6 sets, with a 301 tempo.

Day 6, A1-Seated or prone machine leg curls, 30-60s x 6 sets, with a 311 tempo; A2-Barbell or dumbbell pullover, 30-60s x 6 sets, with a 311 tempo.

The most important aspects are just doing it (aka Nike, ‘Just Do It’), consistency (doing it on a regular basis), correct form (good posture & tempo), intensity (70-90% of a 1 rep max lift), and short duration (15-30 minutes). The exercises can be performed numerous ways, upper body together, lower body together, upper & lower body together, or combining 2-4 exercises together.

  At night, before dinner if possible, stretch for 60s x 3 sets. Choose your worst or most difficult stretch a do it for 60s sets, preferably in a PNF manner, i.e., contract the muscle for 5-10 seconds, followed by a 2-3 second release and relax. Each night you can choose a different stretch or repeat the same tight one. This will offer you a complete training regime taking 25-35 minutes a day, keeping you active at least three times a day.

I hope this is helpful,

'Train Safe, Smart, & Results Driven’