Shoshin ryu training nutrition
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Shoshin Ryu Training/Nutrition. For a quality life. Overview. Several diets can give you wt loss but at what cost to your health? increase triglycerides from additives, prepared foods wt loss without lower % body fat rebound weight gain wt loss with increased risk of heart disease, etc.

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Shoshin Ryu Training/Nutrition

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Shoshin ryu training nutrition

Shoshin RyuTraining/Nutrition

  • For a quality life


Overview

Overview

  • Several diets can give you wt loss but at what cost to your health?

    • increase triglycerides from additives, prepared foods

    • wt loss without lower % body fat

    • rebound weight gain

    • wt loss with increased risk of heart disease, etc.

    • We want diet/training schedule that will optimize our health not just focus on one thing


Simple cardiac risk evaluation

Simple CardiacRisk Evaluation

  • Measure you waist 1 inch above your belly button. In inches, male/female

    • <31 / <28 Very low risk

    • 31-39/28-35 Low risk

    • 40-47/ 35-43 High risk

    • >47/ >43 Very high risk


Body fat

% Body Fat

  • Goal for Men <10%

    • elite: <6 %

  • Goal for Women <20%

    • elite: <15%

    • Based on caliper testing. Whole body Dexascans give different readings and are generally 5% higher.


Inflammation

Inflammation

  • Current understanding is low grade inflammation leads to:

    • Diabetes, Accelerated aging, osteoporosis, heart disease, stroke, cancer, hypertension, Alzheimer’s, hearing loss, kidney disease and deceases longevity.


Inflammation1

Inflammation

  • Low grade inflammation comes from:

    • Saturated fats, obesity, low fiber diet, low omega-3, trans fats, high glycemic diets (sugar), sedentary lifestyle, periodontal disease, smoking, hypertension, high blood sugar, alcohol

    • thus we want to limit these to limit inflammatory response and increase health


Overview1

Overview

  • We will look at nutrition, then exercise and how to use our current knowledge to lead to best results - fit, healthy, lean person who is at low risk for the diseases that limit our lifestyle & lifespan. And that increases the quality of our life.


Example

Example

  • Growth Hormone (GH) helps keep your muscle mass and limits body fat. A large amount of GH is released after you go to sleep and after intense training.

  • Insulin binds same receptors as GH and thus blocks its effectiveness.

  • Thus eating sugary foods or even fruit prior bedtime is counter productive to having a lean healthy body.


Nutrition overview

Nutrition: Overview

  • Glycemic Index [GI] & Load [GL]

  • Natural foods

  • Balance

  • Frequency of meals

  • Supplements


High glycemic diet

High Glycemic Diet

  • Blood sugar level is dashed line, Insulin level is line of circular dots


High glycemic diet1

High Glycemic Diet

  • High sugar level increases inflammation

  • High sugar level increases insulin release which lower sugar level and causes low energy & craving for more sugar


Low glycemic diet

Low Glycemic Diet


Low glycemic diet1

Low Glycemic Diet

  • Low glycemic diet keeps insulin from being released thus

    • limits low energy levels (you feel better)

    • limits cravings

    • limits high sugar levels = inflammation


Low glycemic diet2

Low Glycemic Diet

  • Glycemic Index means rate at which body absorbs sugars

  • Glycemic Load is total amount of sugar absorbed

    • Thus ice cream is low glycemic since fats slow ingestion - it has high sugar load and thus not desirable

    • Low glycemic index AND load are needed to control insulin


Low glycemic diet3

Low Glycemic Diet

  • Glycemic index/load for some foods. * means they are very good

  • go on line for complete lists


Natural foods

Natural foods

  • Our digestive systems have taken thousands of years to adapt to eating what we caught and picked.

  • Eat organic, free range, grass feed as much as possible. Not processed foods, baked goods, canned goods.

  • Eat Omega-3 eggs - chickens feed flaxseeds instead of corn/ grain


Natural foods1

Natural foods

  • AVOID:

    • Avoid artificial additives, preservatives.

    • Avoid Processed foods - boxed, baked

    • Farm raised fish or “Atlantic”

    • Fat free yogart/ice cream (added sugar)

    • Alcohol

    • Sugar and grains


Shoshin ryu training nutrition

  • How much of each food type should you eat?

  • Balance


Balance

Balance

  • Water: consume 1/2 your body wt in Oz.

    • 160 lbs person = 80 oz water/ day

  • Veggies: chose fresh over frozen, frozen over canned when possible. Eat carbohydrates with protein or fat, not alone.

  • Protein: limit portion to 4-6 oz = size of your palm, three times per day


Balance1

Balance

  • Fruits: 2x’s per day, avoid eating at night, eat with protein or fat (fruit/hand full of nuts OR fruit/1 oz string cheeze)

  • Fats: limit amounts, choose healthy types

  • Grains: very limited amounts and only after intense exercise

    • thus no rice, pasta, bread, crackers, baked goods, boxed or bagged foods


Protein supplements

Protein Supplements

  • Limit to once per day

  • Whey protein only

  • Shakes rather than bars

  • Low or no sugar types, only stevia as sweetener (raise insulin levels least of all artificial sweeteners)


Artificial sweeteners

Artificial Sweeteners

  • Don’t use - they keep you liking sweet tastes you miss out on the sweet taste in Almonds for example

  • They raise insulin level - which is big part of what we want to avoid!!!

  • So no sodas - diet or otherwise

  • If you must use - stevia raises insulin the least


Shoshin ryu training nutrition

Fats

  • Fish: Alaskan Salmon, fresh tuna, sardines

  • Seeds: flax, sunflower

  • Nuts: almond, pecan, walnuts, almond butter

  • NO: fried foods, margarine, palm oil, high fat dairy

  • Steak? 1-3x’s per month is fine, limit red meat


Balance2

Balance

  • Eat every 3-4 hrs. Usually this means 3 meals with two snacks in between.

  • Chew your food, enjoy the taste

  • When you eat - eat. Don’t watch TV, read paper, drive to work.

  • Stop before you feel full


Balance3

Balance

  • Carbs are for energy for mm/brain

  • Protein is building block of tissue, immune system

  • Fats building block of hormones, satiety, cell walls, transport of water soluble vitamins

  • Find balance of these in YOU


Examples

Examples

  • Lean protein:Eggs, chicken, fresh water fish, low fat dairy, lean beef, shellfish, tofu for females (soy increase estrogen in men - thus increasing body fat)

  • Healthy fats:almonds, ground flax seed, pecans, pine nuts, pumpkin seeds, walnuts, avocado, olive oil, sesame oil, canola oil

  • Veggies: artichokes, asparagus, broccoli, cabbage, carrots, brussel sprouts, cauliflower, green beans, mushrooms, onions, tomato, yellow squash, zucchini

  • Fruits: apples, berries, citrus (limited), grapes, peaches, pears, plums. Dried - apricotes, prunes

  • Grains/legumes: barley, brown rice, Quinoa, Steel cut oats, wheat germ, garbanzo beans, lentils, mung beans, soybeans - women only


Breakfast examples

Breakfast Examples

  • Protein shake: 8 oz almond milk, blueberries, flaxseed, 1 tsp low fat Greek yogurt, low sugar whey protein powder, 1 tsp almond butter, +/_ kale or green pepper

  • Omelette: 1 egg, 5 egg whites, 1 tsp olive oil, 1 oz low fat cheese, lots of veggies

  • Eggs, 5 oz. turkey sausage, 1 piece fruit

  • Parfait: 1 cup nonfat cottage cheese, 1 cup fruit, handful nuts


Lunch dinner

Lunch/Dinner

  • 6 oz grilled chicken breast, 3 oz sun dried tomatoes, 2 cups steamed veggie, 2 tsp parmesan cheese

  • Chicken Salad: 6 oz boiled chicken, salad, with vinaigrette dressing

  • Filet Mignon, 6 oz sauteed mushrooms, salad or yam

  • Peanut Noodle: 1 cup spinach or protein enriched wheat pasta, 1/4 cup peanut butter, tsp soy sauce, 1/2 tsp olive oil, 1/4 cup water


Snacks

Snacks

  • One hand full of nuts with apple

  • One oz cheese with pear

  • 1 tbsp almond butter on celery

  • Always eat Carbo snack with fat

  • Hard boiled egg


Supplements

Supplements

  • Eating healthy as listed here should give you plenty of vitamins and micronutrients.

    • Question of quality of food we are now getting due to soil depletion and perhaps a multivitamin should be considered

  • Consider 4 mg fish oil high in omega 3 each day for heart [add 400-800 IU of Vit E for antioxidant to counter the fish oil oxidation]

  • Consider an anti-oxidant like Curcumin

    • Life Extension is quality source for suppliments


Supplements1

Supplements

  • Men: consider a prostate supplement

  • Post menopausal women should speak to their physician about HRT


Consider

Consider

  • Reading a book or two on Low GI/GL

  • Consider Magazine “Clean Eating”

    • This is not 100% of what to eat but has many good recipes you can modify

  • Consider sources of meal ideas from on line


This is about you

This is about YOU

  • YOU are eating clean to be healthy.

  • You are not eating to make anyone else happy - assume responsibility for your body.

  • Your body is forged in the fire of your will.


Training

Training

  • Perfect is enemy of good - just cause you ate one bad meal doesn’t mean you should eat poorly rest of the day. Training is the same.

  • Establish pattern of exercise first then make daily then increase intensity


Training1

Training

  • Can’t exercise you way to thinness

  • Emphasize intensity over duration

  • Train anaerobically as well as aerobically


Anaerobic

Anaerobic

  • Anaerobic exercise has been shown to lower blood pressure, cholesterol, risk of diabetes and body fat

  • Max heart rate intervals with 4 min at max heart rate shown to decrease risk of death from disease.


Vo 2 max

VO2 Max

  • = maximal oxygen consumption= maximal aerobic capacity

  • Expensive equipment needed to evaluate

    • Costs often $75 for testing.

  • Studies show it to be independent indicator of death risk

  • If you can get to highest level, >42, then your risk is very low.


Exercise

Exercise

  • Excellent anti-oxidant

  • Positively affects hormone levels to induce lean muscle

  • Increases life span, quality of life

  • Three basic programs follow:


Training very beginner

Training: very beginner


Training getting there

Training: getting there


Training getting serious

Training: getting serious


Hiit sets

HIIT Sets

  • HIIT = High Intensity Interval Training

  • Can do sprints, elliptical, treadmill, or most often best choice stationary bike/ indoor cycle

  • Max efforts - need heart rate monitor to evaluate efforts. Polar is good company. www.polar.fi/en


Hiit sets1

HIIT Sets

  • Max heart rate: bike or run or elliptical as hard as you can for 3 minutes after 10 minute warm up. Note your heart rate during and after to get max HR.

  • Goal: 4 minutes of training above your max heart rate minus 5 beats


Hiit sets2

HIIT Sets

  • Start out after warming up:

    • 16x30 secs max effort with 30 sec rest

    • In time move on to 8x45 sec max effort with 45 sec rest

    • optional: move on to 6x1 min max effort with 1 minute rest

      • rest is slowing down but going fast enough your HR does drop too far thus take too long to get back to near max


Hiit sets3

HIIT Sets

  • At home: consider indoor cycle ~$800 to $1500

  • Join gym: use the Spin Classes 2-3 times per week - as primary HIIT sets

  • Be creative and make good things happen


Lifting notes

Lifting notes

  • 1-5 reps of 80-90% max = power

  • 6-10 reps of 67-85% max = hypertrophy

  • >10 reps of < 67% max = mm endurance

  • For our needs 8 reps is nice number to use at 80% of max. Then after 1 week increase reps to 10, then 12, then go back to 8 reps at higher wt. higher wt with low reps gives increase injury


Shoshin training

Shoshin Training

  • Use Class time for:

    • Intense efforts

    • Learning to relax and go faster

    • Balance the hard and the soft

    • Moving slowly with increased control

    • Agility and suppleness

    • Technique/skill training


Shoshin training1

Shoshin Training

  • Use personal training time:

    • Perfect form, lines, explosive speed

    • Mental training - meditation

      • this too has been shown to increase quality of life and longevity. Lower cholesterol and risk of heart disease

      • read “3 Minute Meditator” to self start


Flexibility

Flexibility

  • Range of motion around a joint

    • focus on:

      • butterflies - for triangle choke

      • plow for back flex - can’t be stacked easily

      • hip drops - for psoas - increase power from hip rotation

      • downward dog - for calf to increase power in punch

      • splits for higher kicks

      • trunk twisters for more punching power


Whole body circuits

Whole Body Circuits

  • These will not likely get your heart rate near max but can be adjunct or on the road training tool. Do some or all:

  • Pull ups, abd wheel, burpees with 3 push-ups moving to side between each, lunges +/- wts, kiba jumps, biceps curls with bands, plank, triangle catches (on back pull legs in and up as if to catch a persons head in triangle choke), flurries against BOB, 20 kicks, 20 punches in very low kibadachi. Repeat 2-3 times.


Traveling

Traveling

  • Finds ways to eat heathy - ask for extra veggies instead of potatoes/rice. Have salad with chicken and oil/vinegar dressing.

  • Stay at a place with a gym - use it.

  • Bring some food with you


Periodization

Periodization

  • Increasing efforts with time then rest

  • Take a rest week every 8 weeks - this means nothing intense. Focus on your SR Art - work on developing/ refining it.

  • Then start back a little easy and build up again, to beyond last time.


Big training picture

Big Training Picture

  • HIIT = high intensity interval training

  • Resistance training - wts, circuits

  • Shoshin Ryu training - gives suppleness, speed, coordination, agility

  • Flexibility

  • Zazen or Mediation


Big picture

Big Picture

  • Nothings tastes as good as LEAN feels or as lasts as long as a healthy life is!

  • Making training and eating right a habit!


Thank you for your time and attention

Thank You for your time and attention!


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