Exercise of the Week: Supine Bridge

8 Habits, 8 Weeks, 8% Body Fat Part 4

Part 4 of 8

Begin the Journey to Health Before the New Year

Read Part 1 (click here)
Read Part 2 (click here)
Read Part 3 (click here)

Disclaimer: If you haven’t read and IMPLEMENTED Parts 1, 2 and 3 make certain to do so. A poorly executed plan will not allow you to hit 8% sooner and this is not a quick fix weight loss plan. Follow the plan and you’ll find success.

Reminders: Have you measured? Stick with Bodyfat and Circumference measurements (or how you’re fitting into your clothes). Weight is fine as an adjunct only. Does really give us a great picture of bodyfat loss since it’s such a fluctuating variable based too many other factors.

Weight may not change much but inches and bodyfat can still be lost.

Food Habit 4: Leave a 1-2 hour Gap Between Your Last Meal and Bedtime

Surprised? Let me tell you something…there is no magic time on the clock which no food consumption should happen after. Though most credible nutritionists would agree with this, we still often hear that we “shouldn’t eat after 6pm” or “nothing after 8pm.” While those are the two most popular, I’ve heard a variety of others.

Why? The truth of the matter is that if you are awake, you are burning more calories that if you’re asleep. Now put in perspective we must use common sense and realize that someone who exercises at 8pm and doesn’t fall asleep until 11pm is obviously burning more calories later in the evening than someone that is studying from 8pm to 11pm. Therefore, the exerciser will probably need more calories—or put another way, the exerciser can metabolize more calories without storing them as fat.

The problem arises for the individual that is doing neither a physically or mentally challenging activity—which both increase caloric expenditure—but simply sitting in the La-Z-Boy chair watching the Letterman Show and snacking on a “small” pint of Ben & Jerry’s ice cream (or chips, or cake, or whatever your vice is).

In the end, the more active you are in the evening the more calories you can probably metabolize. However, if you get in the habit of regularly shutting down your food consumption somewhere between 1-2 hours before you fall asleep, a variety of positive things are going to happen:

1. You are less likely to over consume calories for the day.
2. You are less likely to encourage poor digestion or even acid reflux since food won’t sit undigested in your system as long.
3. You are more likely to encourage better sleep patterns and reach the deeper sleep cycles, which are important for recovery and minimizing the accumulation of stress hormones that encourage fat storage (i.e. Cortisol).
4. You are encouraging your body to enter sleep in a more positive “calorie burning” state than a “fat storage” state.
5. You are more likely to wake up hungry and therefore start your morning ready to eat Breakfast and move right back into Habit #2 (eating every 2-3 hours).

How? Start putting this into practice a bit at a time. If you believe this may be a struggle for you, start with 15 minutes the first night and then try to add 10-15 minutes

Supplement Habit #3: Catalyst or Nighttime Recovery

Why? One of the difficulties of making the switch to leaving that 1-2 hour gap is obviously the hunger craving that may accompany the transition. A positive and potentially significant aid toward losing bodyfat is putting some quality Amino Acids (the building blocks of Protein) in your system during that window.
It will both help to satiate you minimizing feelings of hunger as well as provide quality nutrients to sustain and rebuild your muscle tissue as you sleep.

The second habit that you can implement during this week is the inclusion of Nighttime Recovery. This is yet another way to encourage your body to both sleep well and recovery and feel more refreshed the following morning. For those of you who have begun your exercise habits over the first few weeks, you will find that

Nighttime Recovery will be a refreshing addition to your nutritional regimen as you recover and rebuild more quickly and will therefore be able to continue to maximize your exercise efforts.

Example Day/Week 4
Slam/MNS Packet 30 min. before breakfast
7am Real Food Breakfast or Meal Replacement Shake w/MNS Packets
9am Snack (Real food or Snack Bar)
MNS Packets 30 min. before lunch
12pm “Open face” sandwich with meat, veggies, light mayo
or Meal Replacement Shake (only if not used for Bfast)
2pm Real Food Snack
5pm Muscle Gain Shake blend with Banana and Ice (after workout)
7pm 3 oz. Ground Turkey Meat + 1⁄2 cup Whole Grain Pasta
9pm Catalyst or Nighttime Recovery
Water Throughout!


*For those that would like to save between 20-40% on my nutrition products, I have the following offers available (put your order together and then sign up for your membership upon checkout):
1. 20% off all products for life with a membership
2. 25% off a $500+ order (and receive 25% off all future orders) (click here to begin)
3. 30% off a $1500+ order (and receive 30% off all future orders) (click here to begin)
4. 30% off a $3000+ order (and receive 40% off all future orders) BEST VALUE (click here to begin)

Reference:
Donnelly, Jenny. Commit 2 Fit. 2006.

Adult SPARQ Performance Group Training has Begun…Again

SPARQ Training is an up-and-coming training methodology that incorporates functional training, strength & conditioning, and movement enhancement. As Santa Barbara is a highly active and sports-oriented community, SPARQ Training is now available for Adults so those who are college-aged and beyond can continue to gain the benefit of improved conditioning and performance.

If you–or an athlete you know–is interested in signing up for training classes beginning this month, contact us to reserve your spot. The class is limited to 20 enrollees.

Days: Tuesday (may expand to Thursdays)
Time: 12:30-1:30pm
Location: Alameda Park / Santa Barbara, CA / Gazebo side of Santa Barbara St. (click for map)
Cost: $60/month or $20/class
Who: All athletes 18+ years of age

A Better Food Guide Pyramid

I just received a link to an alternative Food Guide Pyramid from a colleague of mine (Glenn Town, Ph.D./Kinesiology Dept. Chair/Westmont College). One of the often cited concerns of using the traditional pyramids is how political and economically motivated they are. Glenn cited this one as being one he really likes as it seems to be free from a lot of these issues and simply gives better nutritional guidance. It is from the Harvard School of Public Health (www.hsph.harvard.edu).
By the way, I have had the opportunity to have a few discussion at length regarding nutrition and I have really respected what Glenn has to say in this arena.

Click here to visit the site or on the picture to the right.

Hope this is helpful for you.

Prevail Conditioning