First off, training alone will never be the answer. Ask anyone in any area of fitness, health, or even performance. You have to eat according to your season of life and your specific goals. The fuel that goes into the machine matters. So, though I am an advocate of Strength and NOT a nutritionist, I still believe whole heartedly that nutrition should come first. I just believe your nutrition (beyond what I am about to share with you) should come from someone certified and or licensed to do so.
Let's get started...
The goal of nutrition is to feed your body. Feed it what it needs so your body can perform the functions it was designed to do. Depending on our job, fitness, goals, lifestyle, etc, the function we are performing range widely. The advice I give for nutrition will not change for any of those areas. That is an example of in depth nutrition that is based on the individual. So where do we start then?
1. Sleep
You have to sleep and rest your body. You couldn't constantly drive around town red lining your car, putting crappy fuel in, and expect it to run well. Next to sleep I put rest days from working out. I ask everyone to try and get 7-8 hours per night. Make it happen.
2. Water
At this point, we are just beating a dead horse. On one side I think the body is capable of incredible things, so when it comes to hydration I think I will get thirsty before I get dehydrated. I have found this to be true, but where folks mess up is they get thirsty and reach for something other than water. Im ok with coffee, tea (not sweet), etc. But make a conscious effort to keep 90% of your fluid intake as good old H2O.
3. Eating Time Frame
I call this the green zone. It's the time of day that you should be eating, and outside of that time frame you should not be eating. When this time starts is not my concern, but how long this time period lasts is more important. Many of us eat breakfast at 7am, snack and eat all day until 10pm. We sleep and "fast" for 9 hours, wake up, and break fast. I flip this around. I am giving you 8-10 hours of eating time each day. So for example, if you eat at 8am, you will be done eating for the day between 4pm-6pm. I have most people start at a 10 hour eating period, creating a 14 hour fasting period. This is not easy AT FIRST... but the results don't lie. You will sleep better, have more energy, crave less crap, and actually have a healthier metabolism.
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4. Eat Less Sugar
This is where I start getting the nit picky questions about which vegetables and fruits are okay. Which confuses me at times because it can sometimes come from someone who drinks Cokes all day and never touches a vegetable. I am not trying to take ALL sugar from you, though it would be quite healthy. I am trying to decrease the amount you are eating and going after the big boulders, not the little pebbles (like sugar content of a carrot). Eat less sugary crap. You know who you are and you know what I am talking about.
5. Eat More Vegetables
Again, I am not picky. Walk down the produce isle and pick any vegetable you want. Immediately everyone goes for starch. That's fine. You are more than welcome to start your journey into the produce world with a few potatoes. The more you begin to learn and dive into nutrition, the more you'll learn the old model of low-fat, low-carb, starches are bad, is a failed model that created more obesity and heart disease than its counter model of healthy fats, plant based carbohydrates and protein, and a diet made up of mostly veggies. I don't care how much you eat, it changes by the person. I just want you to make a conscious effort to eat more vegetables, whatever that means to you, where you are at right now, and what your goals are.
There you have it. It is as simple as that. Eat more veggies, drink more water, get more sleep, increase your fasting period, and stop eating crap foods that come in a box and plastic. It doesn't matter if you're a diabetic, a healthy athlete, just want to lose weight, or are trying to bulk up. There is nothing from the above that any doctor or nutritionist would disagree with. It's very basic building block stuff that we all miss and mess up with, mostly because we just don't know or even think about it. Instead we go for supplements, powders, pills, and programs to get us skinny fast.
This is it. This will help. But guess what? If it doesn't, thats okay too. Because now we contact a nutritionist who has put years of work into what they do in order to help you the best they can. When you show up to them having those 5 things already down, they can get deep into your nutrition right away. For example, food allergies, genetic issues, glycemic dysfunctions, hormonal dysfunction, immune disorders, inflammation, gut health, etc. Those are the things they are there for and why they charge the rates they charge.
When more trainers start to understand this, the better they can help their clients succeed and help get them on a plan that could very well save a life.
Eat your greens & Lift Mean,
Kris
PS. If you have been waiting and thinking about starting, the time has come to get your head on straight. Go to Moulton Kettlebell Club and contact us to get started. The people we accept into our community get results and the care they need and deserve. Its time to get on a care program that will build you strong and healthy.
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