HCFS; Weight loss and other foundational concepts

Weight loss Concepts

The foundation and usually the biggest part of losing weight is not necessarily hard, intense workouts, but your nutritional intake. One of the most effective aids in losing weight is simply to stop eating…..bad stuff that is. Getting on an healthy eating regimen can be hard, maintaining it harder. Going cold turkey on a diet, or anything, rarely works (it is possible though). Replacing bad eating habits with good ones is a start, but to wean yourself (or if on the go) you can eat those convient foods, but limit portion size and make healthy choices. First off, look at the nutrition facts on anything before you eat it, if possible. That alone should be enough motivation for you to not eat something, or not eat all of it, in one sitting. The calories, saturated fats and all the bad things, shown in exacting amounts, should turn you away. If you know its not the best to eat, then simply don’t eat it. Spread you meals out to multiple smaller meals per day (roughly 4) instead of large sittings fewer times a day. This will not only combat hunger, but keep you energized and let you body metabolize your food better, opposed to you getting super hungry and going into catabolic mode, eating alot, then the body storing most of the meal as fat instead of using it for fuel. Next is eating healthy. If you can, prepare healthy meals and / or snacks in advance to fight off having to eat fast foods. Place these meals or snacks in plastic re-sealable containers or zip locks and toss them in a lunch bag or container. Replace unhealthy snacks in between meals with healthy snacks. Instead of potato chips and candy, eat nuts and fruit. Research different nuts and choose the ones with the most nutrients. Nuts are also known to make you feel full and curb appetite. Fruit is also good, just not too much, because of the natural sugars on fruit (it’s nature’s candy essentially). Of course salads are also another good standby, as well as a good protein or granola bar. There are many options available.

If on the go or eating out at a restaurant, use your common sense. When i learned about how long it takes the body to digest red meat, and how it sits in our bodies and builds up, i cut it out of my diet. So when i eat fast food, instead of the traditional burger, i only eat the fish or chicken sandwiches that are on the menu. Its cleaner and healthier (in my opinion) than the beef. If i get fries Im always tempted to get the largest one, but i strive to get the smallest. So i can feed my taste for fries without taking all of those calories in (portion control). Same thing with sodas. I try to avoid soda at all costs and tea can be just as bad as far as the sugars go. So if i get either, ill opt for the small. Im getting the taste to satisfy my body or thirst but in a much smaller serving size , or just get water ! If in a restaurant setting, look at the menu and judge how healthy particular items are, and base your choices accordingly. Another thing is not eating too close to bed time. This not only increases weight gain, but is not healthy for your body and digestive system either. Don’t eat too close to bed time, and try to make that last meal a clean one. Activity of some sort is important, but a lot of the time people will just put the calories and fats back in their body. They will workout and burn say, 500 calories, then reward themselves with something that has double or more calories than what they burned. This is a common trap people enter. Do not burn calories and fat with activity and diet during the week, just to binge and put it all back in your system during the weekend. This is a quick, rough overview of how to adjust and manipulate your diet for weight loss. As you implement these concepts, you will learn more about how you can further do so through trial and error and experience.

Mental & Spiritual Health Are Also Important (March 12, 2013) When people think of health, they usually tend to think of fitness and physical conditioning. Health though, goes far beyond that into the mental / spiritual sides. Usually for most, having some strong form of mental or spiritual discipline directly correlates to anything they do or achieve in their everyday lives. Without it, they would not have the drive, focus, discipline or willingness to push themselves in their training and daily tasks. The inside of the individual is just as important as the outside and one has to develop them both. Some develop their mind and spirit with religion, some with philosophy, some do it with a hobby of some sort that gives them fulfillment and happiness. In the Hardy Combat Fitness System, we use a universal system of warrior philosophy that fits directly into our training in the combative arts and sciences. This teaches sound principles of thought and ones that can be applied to daily living. If you are not happy in your life, it will be hard to stay focused or motivated to do much of anything, even something that is a positive pursuit. Furthermore, if an individual trains their body to strengthen it and build it (their exterior) then why not do the same for the mind. There are a many different things one can study to do to find their mental / spiritual motivator, but everyone should have one. Be it study of a particular subject like religion or philosophy or be it a hobby or endeavor. Building oneself is not just about the exterior or the outside, it is about the inside. Your mind, your spirit, your thoughts and ways of seeing things. The exterior means nothing without the interior being developed also. While the world around you sees your “outside” you have to live with knowing whom and what you are on the inside. True self development is holistic, the inside and out. If you are going to train and forge a better body, you should train and forge a better mind and spirit. If you can face everyday with a positive outlook, you will be more vital and meet the day with more “spiritual” energy. This will better your work and your training and give you the push you never thought or knew you had by way of emotional content. Having a positive thought process and way of living is the other half to physical well being and wellness. When the two combine, it lead one to living the best life that they can live. Just like you discipline the body with diet, training and so forth, you should discipline the mind and spirit with positive thoughts and feelings, positive outlook on things going on in the present and future, and focus on progress and good things. It takes mental discipline and training the self to be this way (self control) specially when things may not go well, or you face trials that will always present themselves in life. When a person is angry or stressed they are tense. When they are tense, they are burning their own energy and accomplishing nothing. The muscle are physically contracted in certain places, bringing physical tiredness, but they mentally / spiritually are tense, tight, and focused on what bothers them. With proper mental / spiritual self development people can learn to deal with their emotions better and not waste energy. They also learn how to cope with what happens in life or how to properly deal with it, and overcome it instead of being overcome by it. So while you spend a lot of time in the gym and the training hall building your body, do not forget to take the time to fortify and fulfill your mind and spirit as well. They both are inter-depended on the other and the stronger one is, the stronger the other is. The Importance Of Rest In A Regimen ( March 12, 2013) Getting the proper amount of rest is a very important part of a trainees regimen. The fundamental factor is that the body only grows while at rest, and it is during rest that the body recovers and rejuvenates. Not taking off time can result in boredom with training, over training, and burning oneself out also.  Rest breaks down into two main parts, the daily or nightly amount of rest you get, and resting your body from your regimen. Why is rest so important ? If you only get 3 to 5 hours of sleep nightly it is probably unhealthy to your body. An individual can perform at a minimal level with four hours of sleep nightly but level of performance is also dictated by one’s daily level of activity / exertion and what their body can handle. With this being said, these factors can cause it to vary on how many hours of sleep a person and function well with.  Fundamentally for the heath-conscious person, 5 to 7 hours of sleep a night is healthy, with the higher end being optimal. In addition to this for the health seeker, is that the body grows and develops ONLY when at rest. More incentive to get proper rest. Daily / Nightly Rest Getting enough rest on a daily basis is of the most utmost importance. People have many different types of jobs, and some people work late or overnight, while some work more traditional daytime hours. Getting enough sleep at night is important, specially if on top of your daily responsibilities, you train very heavily. Naps are also a good thing too. So matter if your nap is 20 to 30 minutes or 1 to 2 hours, depending on your body and level of activity will dictate what is the best duration for a nap for yourself. You should wake from a nap feeling fresh and rejuvenated, not groggy and still tired. Time off from training Most dedicated trainees never want to take time off from their training. No matter if it is fitness and weight training or training in combat skills. Sometimes one needs to give their body and mind a rest and relax. How long is up to the individual, but the body needs recovery time, specially from things like strength training and weight lifting which involve breaking down the muscles so they grow back stronger. Not taking time away from training can lead to over training, injury, and other things that hinder results instead of help get results. When you train, you break the muscles down so they can rebuild stronger. Now ask yourself, if they build back stronger because of rest, and you train nonstop without proper rest, then what is the end result bound to be ? It will break down the body and not allow it time to heal, and that (just like a machine) will lead to catastrophic failure. Sometimes taking a break from training can refresh and rejuvenate you, opposed to never taking off time which can break down motivation and drive. Sometimes when one gets bored with training or unmotivated, this is the culprit. Taking a short time off to formulate a new regimen may be ” just what the doctor ordered”. Being sick or injured If you are coming off from being sick or injured, first and foremost make sure that you are better before you begin training. You break your body down with training, and if not better you will be ill all over again. If you are training with others, you do not want to be so selfish as to come back to training so soon “because you want to” that you infect everyone else you train with. Injuries go without saying. You could easily re-injure yourself training too soon. You may have to start training again at a lighter pace or rehab your injury prior to getting into more intensive training. Layoff from training If you have been away from training for a while and are coming back to it, you need to work back up to where you last were. You probably will not have the strength or ability to jump right back into training at the level of where you last were before you stopped. If you try doing so, you may injure yourself badly. Intelligent progression is the key. Listen to your body and do not overdo it. You did not get into peak condition overnight and you will not get back into peak condition overnight after a layoff from training for a while. Pre-Emptive Rest If you know you have an event coming forth that will dictate you be in top physical form, you can adjust your training for it. Most important of all, you want to be in peak condition before you take to action, but you also want to take advantage by being well rested beforehand. There is but only so much you can do to condition and prepare yourself for action. If knowing “showtime” is coming, the best thing you can do is get rest prior. You may be able to taper your training off a week or a few days beforehand, you may be able to only rest that 24 hour window prior, you may have less than that. Whatever your case though, if you know you will have to perform at your physical best at a certain time, you have the ability to get all the rest possible leading up to it so you can utilize all of your attributes and abilities to the best of your potential. Vitamins In General & Vitamins As An Supplement (March 12, 2013)   When you hear the word vitamin, most usually associate it with a pill or supplement of some sort. Although vitamins can be taken in the form of a pill, vitamin in and of its self means “organic substances necessary for life” not pills or supplements for good health. Basically meaning nutrients found in and from food, opposed from other places. Vitamins are essential for normal metabolism, growth, and development of your body. The most effective approach to obtaining all of the necessary vitamins and nutrients for optimal performance is to eat a healthy and well balanced diet. The established basic food groups and the Food Guide Pyramid are adequate guidelines for proper nutrition. Not following these guidelines can lead to consumption of too many of the wrong types of foods. This can lead to eating too many foods high in fat, cholesterol, and calories at the expense of complex carbohydrates and other things you need. The body can only absorb so much at a time too, and if it is absorbing the wrong things from the wrong foods, if you eat healthy things thereafter, the body will not draw the best or majority of nutrients from these things. You cannot have a fit lifestyle just through training and working out alone. It begins with proper nutrition and what to put into your body, and in what portions. Without the right diet, you will not have the energy or recuperative abilities for hard or intense training, not will you lose weight, fat, or gain muscle or lean muscle mass. Nutrient guidelines The foods you consume directly affect your ability to function. Those whom do not know about proper nutrition or want the quickest route to development tend to rely heavily on nutritional supplements opposed to changing their diet to get the desired results they seek. Supplements are just that, they are meant to “supplement” a healthy diet that involves a lifestyle of training and working out, they are not meant to “replace” food or proper eating habits / diet. Supplements can come in multiple forms from pills to powders and even liquids. They usually are a great way for the attainment of vitamins for those whom cannot eat enough food or take medicines that interact with certain nutrients. Sometimes people take much more than the recommended daily allowance for certain vitamins and minerals. This can have the same effects as taking harmful drugs and result in side effects or poisoning.  Supplements can provide great results and aid the individual whom level of activity is above average, but supplements should “supplement” a well balanced diet and exercise program, not replace the eating of food or be overdosed / misused.  The foundational difference between a diet for someone whom trains heavily and for weight reduction is the number or amount of calories consumed. Both diets should have the characteristics of positive nutrition ; – Low fat – Low cholesterol – Low intake if refined sugar – Low intake of salt – Moderate intake of protein – High consumption of complex carbohydrates – High consumption of fiber For the very physically active individual, carbohydrates and calories will have to be increased to meet the level of activity they put themselves through in training. While not wanting to consume to much of the wrong things, for the heavily active trainee, they do not want to under eat or consume less than what their body needs for muscle building and repair.  The macro nutrients of fat, carbohydrates and protein are required in large doses (grams) but vitamins and minerals are only needed in milligrams or micro grams which are smaller doses. Vitamins regulate chemical reactions within the body while minerals give structure to the bones and affect heart and muscle contraction. They do not supply the body with calories and therefore they do not supply energy.  They are in involved in energy metabolism though.  Food is always the best source for attaining vitamins and minerals, with the more wholesome and less refined / processed being the better. Food is the best source for vitamins and minerals period, as mentioned here repeatedly. Eating a variety of healthy foods is the best way, giving your body a multitude of sources to attain nourishment. Foods low in nutrients can cause a deficiency in vitamins and minerals (leading to ailment and illnesses). A diet high in processed food is an example of how this could happen, because the “processing” process depletes the amount of vitamins and minerals. Other factors that deplete or effect the nutrient content of food are ; – Soil conditions – Ripeness – Canning – Freezing – Storage – Shipping Processed foods labeled as fortified, enriched and other things are “supplemented” with some vitamins and minerals but still are not as good as natural or whole food sources. Supplementing For Athletes While a dietary regimen for the highly active trainee should possess the fundamentals such as being active such as a healthy diet, training / working out, plenty of rest nightly as well as time off from training periodically and so forth, the athlete, specially the combat athlete, had differing needs. Due to the types of training and the high level of intensity of it, they probably should supplement their diet. Emphasis is placed on “supplement” or adding supplements to their regimen, opposed to “replacing” what they need with supplements.  Unless needed for medical reasons, a good multi vitamin is always better than single- vitamin use (this prevents overdosing and poisoning). Protein never huts as it will aid in the recovery process and directly aid the muscles. Something for bone and joint health will also probably be a good idea. As one trains, they should do research on any supplement they consider taking, decided if they really need it, and only take what they need when they need it, not abusing it. While scientists for some time tried to state that the athlete did not need any more nutrition than the average individual, those scientists were not athletes. Since then, not only has common sense proved otherwise, but later studies and research has shown it too. Water & Hydration In The Diet (March 11, 2013) Plentiful water consumption is the foundation of your diet, specially being that the body is mostly composed of water. It can be anywhere from 55% to 78% depending on body size. Fundamentally 2/3 of the body is composed of water. It allows optimal performance for the body and deteriorated performance when it is lacking. If you are extremely active and train regularly, you should increase your intake of water to prevent possible dehydration. Dehydration occurs is you fail to consume enough water. This can encompass fatigue, shifting body temperature, as well as heat exhaustion and heat stroke. Keeping the body hydrated is one of the most fundamental and important factors of maintaining the highest physical performance possible. As water loss increases through sweating, and other means, dehydration and lowered physical performance follow. The body is mostly composed of water, which is why water intake is so important. The following is a breakdown ; Muscle consists of 75% water Brain consists of 90% water Bone consists of 22% water Blood consists of 83% water Water transports nutrients and oxygen throughout into cells and also moisturizes the air in the lungs. It helps with metabolism and enables us to absorb nutrients better. It regulates the temperature of the body as well as detoxifies the body, which is very important. It also protects and moisturizes the joints. Every cell in your body needs water. The brain for instance consists of 90% water. If water consumption is not adequate, the brain will not receive what it needs, hence feeling tired and getting a headache. Thirst is a poor indicator of hydration. Hydrating the body before, during, and after a workout is the best approach to reduce or prevent dehydration. Concern for replacing carbohydrates, electrolytes, and other things should be secondary to water replacement. In any training where weight fluctuation is common, the trainee should understand the dangers of rapid weight loss through dehydration. Rapid weight loss affects performance and a dehydrated trainees cannot rehydrate in time to perform at optimum level. Harmful effects from dehydration ; – Tiredness – Migraine (headache) – Constipation – Muscle cramps – Irregular blood pressure – Kidney problem – Dry skin – 20% dehydrated *Risk of death * Dark urine – Dark yellow / orange in color ; Urine is usually place yellow when adequately hydrated and clear when at a optimal level of hydration. ark color or strong smell indicated you need more water * Dry skin – Your skin is the largest organ and needs to stay hydrated, and therefore will show signs of inadequate hydration. * Thirst – Thirst is a definitive indicator of needing water, but by the time your feel thirst, you usually are very, very dehydrated. * Hunger – Most think that hunger is an indication that they need food, when sometimes it can be an indicator that the body needs water. * Fatigue – Water is a energy source and drinking it usually boosts one’s energy. Alcoholic Beverages & The Diet (March 11, 2013) Alcoholic beverages are not something you “need” in your diet. Alcoholic beverages such as beer, wine and whiskey supply calories but few to no nutrients. The alcohol and sugars are where the calories come from. Limiting alcoholic beverages in your diet will save you the room to consume healthy things that your body can actually use as fuel for energy. If you are going to drink alcoholic beverages, which many people normally do socially for instance, besides using moderation first and foremost, be sure to check serving sizes.  The amount of alcohol in a serving may be the same, but the “serving size” may vary. An example is a 12 fluid oz. regular beer contains about the same amount of alcohol as a 5 fluid oz. glass of table wine or one “shot” of liquor. Heavy drinkers are usually malnourished individuals and this is common knowledge. Their body is constantly striving your use the alcohol they consume in large amounts for energy and fuel, and they tent to not eat enough food to attain all the nutrients they need also. When they do eat, their body usually cannot absorb all the nutrients they need from food. Drinking too much alcohol causes cirrhosis of the liver, inflammation of the pancreas, damage to the brain and heart, and increased risk for some cancers. Drinking alcoholic beverages can also lead to addiction. Some suggest that moderate drinking is linked to lower risk in heart attacks. Drinking is also linked to higher risk for high blood pressure and stroke. Alcoholic beverages should never be consumed prior to training or exercise because of the effect alcohol has on the central nervous system. Alcohol consumption impairs balance and coordination amongst other effects. Alcoholic Beverage Types There are different types of alcoholic beverages, coming in many forms with varying levels of alcoholic content. The following are some general types ; Light beer – A beer that generally contains about one-third fewer calories than the regular beer produced by the same brewer. This is because light beer contains fewer carbohydrates. The alcohol content of the light beer is about the same as regular beer. Beer cooler – A beverage made of beer flavored with citrus or orange juice and carbonated water. Near beer – Malt beverage that has an alcohol content that’s below 0.5 % by volume. Near beers are labeled non-alcoholic then they contain less than this amount and alcohol free if there is no measurable alcoholic content. Dessert wine or fortified wine – Wine that has brandy or distilled spirits added to it. Dessert wine has a higher alcoholic content to it than table wine does. Light wine – A wine that contains about one-third less alcohol than table wine does. Light wine has fewer calories because the alcohol content is lower. Wine spritzer – Beverage made of wine and club soda. Wine cooler – Carbonated beverage made from wine, fruit juice, and added sugars. A typical serving contains as much alcohol and more calories than a 5 fluid oz glass of table wine. Dietary Sugar & The Different Types Of Sugar (March 9, 2013 ) The problem with eating too many sugary foods is that sugar promotes tooth decay, provides too many empty calories, and does not provide the essential nutrients the body needs. Sugars are simple carbohydrates made of one or two sugar units. Sugars are found naturally in some foods such as fruits and vegetables. They may contain fructose, glucose, or sucrose (table sugar). Another sugar, lactose is found in milk and milk products. Legumes and cereals contain small amounts of maltose. Sugars also serve as flavorings, preservatives, and thickeners, especially in baked goods. Since sugars supply calories and are limited in nutrients, an overuse of sugars in your diet may mean that you are not eating or absorbing other nutritious foods you need to. This will prevent you from getting all the real nourishment your body needs like vitamins, minerals and fiber. When trying to sole weight, most people speak heavily on cutting back on carbs thinking ” carbs makes you fat”. When really all the fats and sugars in their diet is what does this.  People will restrict carbohydrate intake but not sugars, fats and cholesterol which makes no sense at all. This is another reason why too, that a dietary regimen such as this tends not to work. Sugars can be (and usually are) disguised on food labels using a multitude of other names. When you become familiar with them, you will be able to make better food choices. Some of these names are ; – Sugar – Glucose – Dextrose – Maltose – Fructose – Sucrose – Lactose – Syrup – Corn Sweetener – Sorghum Syrup – High fructose corn syrup – Honey – Sorbitol – Mannitol – Molasses – Fruit Juice Concentrate Besides the many names for sugar, there are also different types of sugars. They are the following ; Monosaccharide – The most basic form of sugar that cannot be decomposed into simpler sugars Disaccharide – A carbohydrate composed of two disaccharides Polysaccharide – Chains of glucose molecules made up of complex carbohydrates such as starches Glucose – A monosaccharide and energy source for the body Galactose – A monosaccharide that is easily absorbed into the digestive tract and converted into glycogen in the liver Fructose – A monosaccharide commonly referred to as fruit sugar that can be used as a source of energy Sucrose – A common term used for table sugar Lactose – A disaccharide that is found in milk and milk products Maltose – A disaccharide found in malt and malt products such as beer and ale