Train (Like an athlete): The diet

In the jigsaw puzzle we call “fitness”, what often separates the extraordinary bodies from the ordinary is the diet.

The simplest way to look at it is from the perspective of the athlete.  A strategic training regimen is necessary to optimize performance.  Mastering the skills and techniques required to excel in a sport will prepare the body for competition and once the competition begins the goal is to win. 

A vital element that can separate the winner from the loser is their food intake.  The athlete (like a machine) must be able to perform at his/her best during the round, match, quarter, inning or course without losing any steam.  If poor or inadequate fuel is consumed then the results are disastrous. The “human machine” breaks down resulting in injury, decreased performance, fatigue and diminished focus.

Endurance athletes, physique competitors, wrestlers, gymnasts, football players, basketball players, dancers and any other athlete you can think of must pay particular attention to their diet to maximize gains.   Carbohydrates and fats are primary energy sources for the body.  Inadequate consumption will cause fatigue and limit one’s ability to endure long bouts of exercise and even perform skills that require short bursts of energy. Overconsumption can cause weight gain, sluggishness and other health problems.  Proteins build and repair the body tissues and structures enabling synthesis of necessary biological processes necessary to function and perform adequately.

How important is the diet to lose a few inches off the waist, trim the thighs or get a six pack?

The fitness model and physique competitor take notes from the athlete as they pay careful attention to the percentage of carbohydrates, fats and proteins in their diet.  When the fitness model and physique competitor are in their best shape they reduce the carbohydrate and fat intake to a low level that provides them with “just enough” energy to get through their workout but will significantly reduce as much body fat as possible.  After the photo shoot or the competition the carbohydrate and fat consumption is increased to avoid the aforementioned consequences that occur when the “human machine” breaks down.

If you have a goal of losing weight, toning up or finally getting your “six pack”,  start training and eating (like an athlete) by incorporating the following:

• A challenging strength training routine, 3-5 times a week

• A consistent cardio regimen, 4-6 days a week

• A diet that is sufficient and strategic

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Weight loss: Made easy

The Best Diet Ever

Weight loss: Made easy

“Calories consumed” must be less than “calories burned”, this is the simple equation that is essential to reach your weight loss goals.  Oftentimes, the simple concepts (like this one) are the ones we struggle with the most.  Your trainer or the fitness guru on TV makes it seem so simple “just stop eating the junk food”, “get to the gym”, “make the commitment”.  Oh, if it could be so easy……

The fact is that weight loss is hard because there are a variety of different variables that often stand in our way.  One of the major causes for our demise is our environment and how we respond to it.

1. Our surroundings…. On every corner chances are that there is a fast food joint or tasty restaurant that is calling your name.  This restaurant will often carry your favorite guilty pleasure (i.e. french fries, cakes, cookies and the list goes on). So when you’re hungry for a quick breakfast or afternoon snack before you go home your primal urges kick in (especially if you haven’t eaten in the past 4-5 hours).

Solution: Keep yourself stocked with tasty (and healthy snacks) and eat small meals every 2 hours.  This way you can control those primal urges since you would’ve already had your fill of nutritious foods.

2. Our relationships…. Most would agree that when your “love boat” starts to sink, ice cream and chocolate are great flotation devices.  Drowning a broken heart in chocolate and cookies seems like a good idea at the time but what sense does it make to lose your man and lose your waistline at the same time?

Solution: Don’t sulk in the kitchen, go out and enjoy yourself.  Burn off the stress with a night of dancing on the town!

3. Our expectations…. When we make the decision to change our lifestyle we don’t consider “the spectrum”.  The spectrum of eating healthy consists of eating super clean (think physique competitor/fitness model) and eating really bad (think “junk food junkie”). As a result, we try to eat perfectly and end up falling off the wagon.

Solution: We must cut ourselves some slack and not expect to make a “180” in 2 days. Small steps result in large gains, because small steps are feasible building blocks that lead to long-term changes that last.

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Workout: The infomercial complex

Train(Like an athlete): Stability ball

The stability ball can be used for a number of exercises that sculpt the body and challenge the core.

Check out the following exercises to tone your core and sculpt a rock hard physique:

1. Stability Ball Push Up – Begin with shoelaces on the stability ball, align your wrists under your shoulders and firm your abs and legs tight.  Inhale as you bend your arms toward 90 degrees and exhale as you straighten your arms (forcefully drawing the abdominals and thighs toward the ceiling).
2. Knee Unders – Draw the knees toward your chest and release them (to straighten the body) before each push up.  As you draw the knees underneath you, pull the abdominals toward the ceiling.  When you straighten your body to the starting position keep the abs and thighs rock solid.
3. Pike – This is a great modification for the experienced exerciser that would like to add in some shoulder work. Lead this exercise by drawing the abdominals toward the sky as you exhale. Use this strength to align yourself in a “pike position” (wrists under shoulders, shoulders under hips).  On an inhale, straighten the body to the starting position as you look forward beyond your fingertips.  This exercise requires an intense abdominal contraction that essentially lifts your body toward the ceiling as the rest of the body stays firm and strong.
4. Pike w/Hip Extension – this is a great modification for the advanced exerciser that challenges flexibility and builds strength in the glutes, abdominals and shoulders.  After completing the pike hold the arms, abs and right leg steady as you lift the left leg toward the ceiling on an inhale.  The only way this move can happen is if your entire body is engaged.  Consider trying this exercise with a spotter (that can hold the ball steady).
5. Runner’s Lunge – this intermediate exercise also calls for total body strength and balance.  Begin with the shoelaces of your right foot on the ball and the left leg grounded.  Inhale as you extend the right leg behind you and bend the left knee. As you exhale push through the left heel and firmly draw your abdominals in to stand tall.  Increase the intensity by starting in plank, bring one leg underneath you and lift the torso to get into position (this version requires a great deal of flexibility).

Do 3 sets and 4 reps of each exercise, as you get stronger increase the reps to 8 or 10.  Please note that this is a pretty intense routine, so for the first few times have a spotter with you and listen to your body (if it doesn’t feel right, back off).

Enjoy!!

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If you liked this article, check out Train (Like an athlete): Push Ups

Train: Stability Ball (Core)!

Ozzie Jacobs, Health and Fitness Expert, presents another addition to her Train series!  Stability Ball (Core) will tighten your abdominals and sculpt a lean and mean physique!

Train (Like an athlete): Push ups

Elite athletes, the military, martial artists and dancers all have one thing in common.  They use their body to sculpt an amazing physique.

The challenge to lift and control your body weight can be what stands between you and the body of your dreams.  Machines tend to isolate one muscle group, free weights allow you to use your body to manipulate an object while using a single body part as leverage (i.e. shoulder press) or multiple body parts (i.e squat to shoulder press).

Body weight exercises such as push ups, pull ups, lunges, mountain climbers, etc. challenge you to carry the resistance of your weight, activate stabilizing musculature to keep form, engage the core for balance and encourage proper range of motion and flexibility as you sculpt a sexy physique.

Incorporate body weight exercises into your routine today!  Begin with the “push up” and progress it to the following variations:

1.  The Push Up

• The Push Up is the ultimate show of total body strength. Contrary to popular belief, Push Ups are not just about the upper body it is about your entire body’s ability to work together. If the core isn’t strong, the torso sinks to the floor. If the legs aren’t engaged, the lower body sinks to the floor. So if the entire body isn’t working together then you end up dragging your body up with your chest (not the best strategy).

2. The “Floating” Push Up

• A variation that can get your “team” of muscles working together. Start in Push Up position and both legs firm (flex quads and glutes) bring your right knee under the chest and then straighten the right leg out as if you were pushing the wall behind you with the sole of your foot. Keep the right leg lifted so it “floats” about 4 inches from the floor and complete a Push Up. Place the right foot down on the floor and repeat on the other side. Say hello to your core and legs! Protect your low back by resting if it starts to engage.

3.  The “Mountain Climber” Push Up

• Spread your legs wider than shoulder width apart.  Bring the right knee underneath you and extend the right leg back to starting position as you drive the left knee underneath you.  Extend the left leg back to starting position and complete a push up.

Train like an athlete by completing 3-5 reps of each version for 3 sets.  Check out my video, TRAIN: Push Ups for a demonstration.

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