Tips for Training Success
- Purge the Pantry
You know what I am getting at. Get rid of the foods that are sabotaging
you and replace them with healthy choices. Avoid foods with white
flour, sugar, and hydrogenated oils/trans fats. Enjoy protein rich,
fiber rich, and whole foods. Keep foods whole and colorful and you will
have the benefits of antioxidants.
- Rest
Get plenty of sleep. Researchers have concluded that when we are sleep
deprived our cortisol (stress hormone) levels rise, elevating insulin
in the blood. We then feel hungrier and more prone to overeat. Needless
to say the less sleep we get the more time we have to eat!
- Protein
Next to water, protein is the most plentiful substance in the body, and
most of it is located in the skeletal muscles. Since our bodies break
down muscle fibers as we strength train we must ensure adequate protein
to rebuild them stronger. Health experts agree athletes require .55 to
.73 grams of protein per pound of body weight. So a 130 pound athlete
at the most would require 94 grams of protein. Other professional body
builders would say 1 ½ to 2 grams of protein per pound of body weight.
I say it really depends on the person’s training goals, digestive
system, diet, etc. Keep in mind excess protein can be strenuous on the
liver and protein that is not burned as fuel may be converted to fat. A
well balanced diet based on whole grains, fruits, vegetables, and other
whole foods along with an adequate protein intake is your best choice.
- Water
It is said that 80% of the country is dehydrated. Did you know your
muscles are 75% water? The brain is 74% water? Water detoxifies and
carries waste from the body. It improves energy, increases mental and
physical performance, and improves digestive health. It is interesting
to note that when the body is dehydrated fat cells become more rubbery
and have a harder time metabolizing. Yes, it is harder to lose weight
when you are not drinking water. Need I say more? The next time you are
fatigued, drink 2 large glasses of water. You’ll be amazed. Drink at
least 8-10 glasses a day.
- Influence
Begin to surround yourself with people and places that encourage your
fitness goals.