I was re-reading through my notes a few days ago from a Zone Diet seminar given by Barry Sears and I was inspired to share with you (whoever you are) the summary.
Sometimes there is debate in the CrossFit community about what diet approach to follow and what to name it. There's Atkins, Zone, Paleo, Primal, South Beach, Low GI, etc, etc. What all of these diets aim to do however is very, very similar. Control insulin and cortisol levels. It doesn't really matter what you call it, they are all trying to control insulin, glucose and cortisol because they are arguably the most important pieces to the metabolic process.
One of my strengths is my deliberateness and I usually do things very purposely. When I coach the members of the gym about diet, I recogonize that it is infact a huge lifestyle change and if I require to much change at once (or more than they are willing to do) there is a negative reaction. It's no different than if you were to lay out in the sun for too long. Sun burn or even blisters result when there is overexposure. I believe that a person can only handle so much stimulus no matter the source, whether it's emotional, psychological, or physical and anything past that will result in negative reactions. The challenge as a coach is to find that level and continually push on the edge of it causing further growth that allows yet more and more stimulus.
When it comes to diet it's not different. There is a change in behavior that must take place and it comes down to the level of exposure one is willing and able to accept. Some can accept huge amounts while others very little. The first step is to recognize that dietary fat does NOT cause body fat. That's the first step. Read Good Calories Bad Calories if you don't believe me. The science is overwhelming. Carbohydrates cause a rise in blood sugar, a rise in blood sugar causes an increase in insulin. Insulin is the CHIEF regulator of metabolism. When there is little insulin in the blood and the work load is low, the body will use fatty acid for fuel, when there's insulin present and/or work load is high, glucose is fast/easier for the body to use. So rule number 1. Fat DOES NOT cause body fat. Insulin does.
Now I find that it takes about 3 months for this to really sink in. I mean there is a lot of chatter out there to distract people from this truth. Just take a look at the dietary recommendations of a stereotypical nutritionist out there and you will see. In fact, don't even do that, just realize that your reluctance to accept this scientific truth as evidence of how much misinformation is out there!
The next steps are determined based on the level of time someone wants to devote to this thing. 5 seconds is all you want to spend on your health. Fine. Start supplementing with Omega-3 fatty acid. That's the minimum. By my count, we should be taking about 5g/day of Omega-3. Take a look at the lable, do the math, and yes that is how many caps I'm saying you should take. Count only Omega-3 from DHA and EPA, all other "omega-3" is not as good as those two sources.
If you are willing to spend some more time than just 5 sec. good for you. Now you can start getting some real work done. Start by focusing on the basics. Stop eating the processed foods. You know exactly what I'm talking about, stop asking about detailed food you are unwilling to give up. What about...? What about...? Here is the deal, eat veggies, a piece of meat (the less hormones, the more organic the more free range, natural food the animal would eat on it's own, the better), and some nuts or seeds. Anything you ask me at this point that is not a vegetable, meat, or nut; do NOT eat it. Do this for 6 months. Drink only water or iced tea. NO sugar, no milk, no bread, no cereal, no grains, none of that garbage. Veggies, meat, nuts. Eat as much as you want. Eat when you want.
The next step is totally unnecessary unless you are looking for the smallest of percentage gains. This is the part where you weigh and measure your food. How much, what ratios and all that jazz totally depends on what you do in your life, so I rarely talk about this level with any of the members. It's just not worth getting into it. This rabbit hole deep and in the end, I believe is less helpful for what we do, then it is helpful. 99% of the population works out for the simple goal of looking better. How Grecko-Roman are we still?
In the end, keep things simple (simple is not easy, I know). If you just eat veggies (that means many of you need to learn to like them), meat (all types - remember fat does NOT cause body fat or heart disease - yes even the red fatty meats), nuts and seeds you will be miles ahead of the person still eating cereal for breakfast, sandwiches for lunch and prepackaged frozen dinners and a beer/glass of wine. Remember; Veggies, meat, nuts and water. ONLY, veggies, meat, nuts and water for 6 months, then we can start talk about adding back in some of the "cheat" foods. Give it a try and I guarantee results. Don't take my word for it, just ask any of the member that just finished the "Paleo Challenge" who lost 20+ lbs in 60 days. It's so common for us now, I don't get surprised when guys like Joe Dykus drops 10 inches off his pant size and 30lbs. Or Beck, who drops 6 dress sizes. Eat right, work hard and chase performance and the look will follow. Chase the look and realize that it's not satisfying in the end.
“People expect a lot from weight loss, things that weight loss alone can’t deliver,”
http://tinyurl.com/294dm42
Showing posts with label CrossFit. Show all posts
Showing posts with label CrossFit. Show all posts
Monday, May 31, 2010
Wednesday, March 10, 2010
Power-Endurance
Elizabeth
21-15-9 reps of:
Power Clean @135
Ring Dips
Then:
2x10 mvo2 runs (10 yrd shuttles)
21-15-9 reps of:
Power Clean @135
Ring Dips
Then:
2x10 mvo2 runs (10 yrd shuttles)
Saturday, February 13, 2010
A few keys
There are things to pull from every source. Even a Jackass (donkey) can have something of value to offer if you have the humility to hear it.
From an unlikely source, in context of CrossFit, bodybuilding, I learned some very important pieces to fitness. From Mike Mintzer and his unique approach to High Intensity training I learned 7 key principles and after watching today's workout, I think it's time everyone in this gym learn them too.
The First Principle: Identity
Often you hear the idea of "muscle confusion." Especially in ads. What is ridiculous about this statement is the blatant violation of identity. A muscle does not have a brain, and cannot become confused. It might seem like I'm being overly picky about words, maybe, but the issue is that a muscle is only a muscle and as such it will respond accordingly. Everything has it's own identity, it's own being. This might be too philosophical for a lot of people, but it's important to remember this overarching concept. It literally guides everything else.
The Second Principle: Intensity
Intensity can mean only one thing. Maximum. The math of intensity is simple, (force X distance)/Time. So what this means in simple terms is to increase intensity you can either increase the force, increase the distance, or decrease the time, or a combination of them. Intensity is important to understand and a proper understanding a few key things about muscles and their identity. The short version is that only when intensity is increased does a response follow. Without the proper intensity, you will not get results. How do I know when you've met this proper level of intensity? When nothing more can be done. A real quick and easy observation to know whether max intensity has been met is, after the workout do you sit down on the erg to pull a 2k at a new PR? Pretty clear that the workout was not done at proper intensity.
The Third Principle: Duration
Intensity and duration are inverse. Meaning, the higher the intensity the shorter the duration, you just can't go very long at max intensity. Keep workouts short and intense.
The Fouth Principle: Frequency
There are two things that happen after a workout, a general stress and a specific stress. Both must be recovered from in order to see progress. If you work at max intensity frequently, you will burn out. You must rest and recover.
The Fifth Principle: Specificity
Cause and Effect are very real and ever-present. When you workout, depending on what you do, you will get a specific result. When you lift heavy, you will get stronger. You will never see a result that does not follow directly from a cause. However, the true cause can sometimes be difficult to find and can cause some confusion, as evident in the current nutritional advice often proposed by nutritionists. The observation that people were eating saturated fat and experiencing heart disease was confused to be cause and effect. Other observations fit better, but I digress. The point is, there is a specific response to a specific stimulus and you can never escape this fact.
The Sixth Principle: Adaptation
Given all of the above, your body will adapt to the stress you put it under, however, there is a limit to how much stress it can effectively handle at any given time. It will adapt to that too though, meaning, if you continue to push the edge of how much stress you can adapt to, it will get better at adapting to more and more stress. There are two types of stress Eustress (good stress) and distress (bad stress). If you give the proper eustress your body will respond. As an example, when you are exposed to the sun, you will develop a sun tan, your skin will darken. If you are exposed to too much sun, your body will be overwhelmed and blister, if it continues you can become burned. This is too much and more then your system is capable of adapting to. The same things happens in workouts. Too much of it combined with inadequate recovery and you have a recipe for problems, just like a blister or burning from the sun.
The Seventh Principle: Progression
The culmination of all 6 principles is progression. If you are progressing, then you have the right level of intensity, duration, frequency, etc. If there is not progress, there is usually too little intensity. That's the hard stuff, the painful stuff.
So, lift heavier, run faster, push harder and results will happen faster!
See you in the gym!
For further reading see:
Hans Selye
Reishi
Adaptogen
Mike Mentzer
PS. don't confuse the analogy, I do not consider bodybuilders or Mike Mentzer to be a "jackass."
From an unlikely source, in context of CrossFit, bodybuilding, I learned some very important pieces to fitness. From Mike Mintzer and his unique approach to High Intensity training I learned 7 key principles and after watching today's workout, I think it's time everyone in this gym learn them too.
The First Principle: Identity
Often you hear the idea of "muscle confusion." Especially in ads. What is ridiculous about this statement is the blatant violation of identity. A muscle does not have a brain, and cannot become confused. It might seem like I'm being overly picky about words, maybe, but the issue is that a muscle is only a muscle and as such it will respond accordingly. Everything has it's own identity, it's own being. This might be too philosophical for a lot of people, but it's important to remember this overarching concept. It literally guides everything else.
The Second Principle: Intensity
Intensity can mean only one thing. Maximum. The math of intensity is simple, (force X distance)/Time. So what this means in simple terms is to increase intensity you can either increase the force, increase the distance, or decrease the time, or a combination of them. Intensity is important to understand and a proper understanding a few key things about muscles and their identity. The short version is that only when intensity is increased does a response follow. Without the proper intensity, you will not get results. How do I know when you've met this proper level of intensity? When nothing more can be done. A real quick and easy observation to know whether max intensity has been met is, after the workout do you sit down on the erg to pull a 2k at a new PR? Pretty clear that the workout was not done at proper intensity.
The Third Principle: Duration
Intensity and duration are inverse. Meaning, the higher the intensity the shorter the duration, you just can't go very long at max intensity. Keep workouts short and intense.
The Fouth Principle: Frequency
There are two things that happen after a workout, a general stress and a specific stress. Both must be recovered from in order to see progress. If you work at max intensity frequently, you will burn out. You must rest and recover.
The Fifth Principle: Specificity
Cause and Effect are very real and ever-present. When you workout, depending on what you do, you will get a specific result. When you lift heavy, you will get stronger. You will never see a result that does not follow directly from a cause. However, the true cause can sometimes be difficult to find and can cause some confusion, as evident in the current nutritional advice often proposed by nutritionists. The observation that people were eating saturated fat and experiencing heart disease was confused to be cause and effect. Other observations fit better, but I digress. The point is, there is a specific response to a specific stimulus and you can never escape this fact.
The Sixth Principle: Adaptation
Given all of the above, your body will adapt to the stress you put it under, however, there is a limit to how much stress it can effectively handle at any given time. It will adapt to that too though, meaning, if you continue to push the edge of how much stress you can adapt to, it will get better at adapting to more and more stress. There are two types of stress Eustress (good stress) and distress (bad stress). If you give the proper eustress your body will respond. As an example, when you are exposed to the sun, you will develop a sun tan, your skin will darken. If you are exposed to too much sun, your body will be overwhelmed and blister, if it continues you can become burned. This is too much and more then your system is capable of adapting to. The same things happens in workouts. Too much of it combined with inadequate recovery and you have a recipe for problems, just like a blister or burning from the sun.
The Seventh Principle: Progression
The culmination of all 6 principles is progression. If you are progressing, then you have the right level of intensity, duration, frequency, etc. If there is not progress, there is usually too little intensity. That's the hard stuff, the painful stuff.
So, lift heavier, run faster, push harder and results will happen faster!
See you in the gym!
For further reading see:
Hans Selye
Reishi
Adaptogen
Mike Mentzer
PS. don't confuse the analogy, I do not consider bodybuilders or Mike Mentzer to be a "jackass."
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