Shoshin RyuTraining/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. • We want diet/training schedule that will optimize our health not just focus on one thing
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 • 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 • 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.
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
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 • 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 • Glycemic Index [GI] & Load [GL] • Natural foods • Balance • Frequency of meals • Supplements
High Glycemic Diet • Blood sugar level is dashed line, Insulin level is line of circular dots
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 keeps insulin from being released thus • limits low energy levels (you feel better) • limits cravings • limits high sugar levels = inflammation
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 Diet • Glycemic index/load for some foods. * means they are very good • go on line for complete lists
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 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
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
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 • 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 • 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
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
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
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 • 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 • 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
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 • 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
Supplements • Men: consider a prostate supplement • Post menopausal women should speak to their physician about HRT
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 • 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 • 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
Training • Can’t exercise you way to thinness • Emphasize intensity over duration • Train anaerobically as well as aerobically
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.
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 • 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. www.polar.fi/en
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 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 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 • 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 • 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 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 • 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 • 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.