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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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  • 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.
  • 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.
  • 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
  • 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.
  • 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 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • Men: consider a prostate supplement
  • Post menopausal women should speak to their physician about HRT
  • 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.
  • 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
  • Can’t exercise you way to thinness
  • Emphasize intensity over duration
  • Train anaerobically as well as aerobically
  • 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.
  • Excellent anti-oxidant
  • Positively affects hormone levels to induce lean muscle
  • Increases life span, quality of life
  • Three basic programs follow:
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.
hiit sets1
  • 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
  • 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
  • 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
  • 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.
  • 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
  • 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!