Shoshin Ryu Training/Nutrition For a quality life Overview Several diets can give you wt loss but at what cost to your health? increase triglycerides from additives, prepared foods wt loss without lower % body fat rebound weight gain wt loss with increased risk of heart disease, etc. We want diet/training schedule that will optimize our health not just focus on one thing Simple Cardiac Risk Evaluation Measure you waist 1 inch above your belly button. In inches, male/female <31 / <28 Very low risk 31-39/28-35 Low risk 40-47/ 35-43 High risk >47/ >43 Very high risk % Body Fat Goal for Men <10% elite: <6 % Goal for Women <20% elite: <15% Based on caliper testing. Whole body Dexascans give different readings and are generally 5% higher. Inflammation Current understanding is low grade inflammation leads to: Diabetes, Accelerated aging, osteoporosis, heart disease, stroke, cancer, hypertension, Alzheimer’s, hearing loss, kidney disease and deceases longevity. Inflammation Low grade inflammation comes from: Saturated fats, obesity, low fiber diet, low omega-3, trans fats, high glycemic diets (sugar), sedentary lifestyle, periodontal disease, smoking, hypertension, high blood sugar, alcohol thus we want to limit these to limit inflammatory response and increase health Overview We will look at nutrition, then exercise and how to use our current knowledge to lead to best results - fit, healthy, lean person who is at low risk for the diseases that limit our lifestyle & lifespan. And that increases the quality of our life. Example Growth Hormone (GH) helps keep your muscle mass and limits body fat. A large amount of GH is released after you go to sleep and after intense training. Insulin binds same receptors as GH and thus blocks its effectiveness. Thus eating sugary foods or even fruit prior bedtime is counter productive to having a lean healthy body. Nutrition: Overview Glycemic Index [GI] & Load [GL] Natural foods Balance Frequency of meals Supplements High Glycemic Diet Blood sugar level is dashed line, Insulin level is line of circular dots High Glycemic Diet High sugar level increases inflammation High sugar level increases insulin release which lower sugar level and causes low energy & craving for more sugar Low Glycemic Diet Low Glycemic Diet Low glycemic diet keeps insulin from being released thus limits low energy levels (you feel better) limits cravings limits high sugar levels = inflammation Low Glycemic Diet Glycemic Index means rate at which body absorbs sugars Glycemic Load is total amount of sugar absorbed Thus ice cream is low glycemic since fats slow ingestion - it has high sugar load and thus not desirable Low glycemic index AND load are needed to control insulin Low Glycemic Diet Glycemic index/load for some foods. * means they are very good go on line for complete lists Natural foods Our digestive systems have taken thousands of years to adapt to eating what we caught and picked. Eat organic, free range, grass feed as much as possible. Not processed foods, baked goods, canned goods. Eat Omega-3 eggs - chickens feed flaxseeds instead of corn/ grain Natural foods AVOID: Avoid artificial additives, preservatives. Avoid Processed foods - boxed, baked Farm raised fish or “Atlantic” Fat free yogart/ice cream (added sugar) Alcohol Sugar and grains How much of each food type should you eat? Balance Balance Water: consume 1/2 your body wt in Oz. 160 lbs person = 80 oz water/ day Veggies: chose fresh over frozen, frozen over canned when possible. Eat carbohydrates with protein or fat, not alone. Protein: limit portion to 4-6 oz = size of your palm, three times per day Balance Fruits: 2x’s per day, avoid eating at night, eat with protein or fat (fruit/hand full of nuts OR fruit/1 oz string cheeze) Fats: limit amounts, choose healthy types Grains: very limited amounts and only after intense exercise thus no rice, pasta, bread, crackers, baked goods, boxed or bagged foods Protein Supplements Limit to once per day Whey protein only Shakes rather than bars Low or no sugar types, only stevia as sweetener (raise insulin levels least of all artificial sweeteners) Artificial Sweeteners Don’t use - they keep you liking sweet tastes you miss out on the sweet taste in Almonds for example They raise insulin level - which is big part of what we want to avoid!!! So no sodas - diet or otherwise If you must use - stevia raises insulin the least Fats Fish: Alaskan Salmon, fresh tuna, sardines Seeds: flax, sunflower Nuts: almond, pecan, walnuts, almond butter NO: fried foods, margarine, palm oil, high fat dairy Steak? 1-3x’s per month is fine, limit red meat Balance Eat every 3-4 hrs. Usually this means 3 meals with two snacks in between. Chew your food, enjoy the taste When you eat - eat. Don’t watch TV, read paper, drive to work. Stop before you feel full Balance Carbs are for energy for mm/brain Protein is building block of tissue, immune system Fats building block of hormones, satiety, cell walls, transport of water soluble vitamins Find balance of these in YOU Examples Lean protein:Eggs, chicken, fresh water fish, low fat dairy, lean beef, shellfish, tofu for females (soy increase estrogen in men - thus increasing body fat) Healthy fats:almonds, ground flax seed, pecans, pine nuts, pumpkin seeds, walnuts, avocado, olive oil, sesame oil, canola oil Veggies: artichokes, asparagus, broccoli, cabbage, carrots, brussel sprouts, cauliflower, green beans, mushrooms, onions, tomato, yellow squash, zucchini Fruits: apples, berries, citrus (limited), grapes, peaches, pears, plums. Dried - apricotes, prunes Grains/legumes: barley, brown rice, Quinoa, Steel cut oats, wheat germ, garbanzo beans, lentils, mung beans, soybeans - women only Breakfast Examples Protein shake: 8 oz almond milk, blueberries, flaxseed, 1 tsp low fat Greek yogurt, low sugar whey protein powder, 1 tsp almond butter, +/_ kale or green pepper Omelette: 1 egg, 5 egg whites, 1 tsp olive oil, 1 oz low fat cheese, lots of veggies Eggs, 5 oz. turkey sausage, 1 piece fruit Parfait: 1 cup nonfat cottage cheese, 1 cup fruit, handful nuts Lunch/Dinner 6 oz grilled chicken breast, 3 oz sun dried tomatoes, 2 cups steamed veggie, 2 tsp parmesan cheese Chicken Salad: 6 oz boiled chicken, salad, with vinaigrette dressing Filet Mignon, 6 oz sauteed mushrooms, salad or yam Peanut Noodle: 1 cup spinach or protein enriched wheat pasta, 1/4 cup peanut butter, tsp soy sauce, 1/2 tsp olive oil, 1/4 cup water Snacks One hand full of nuts with apple One oz cheese with pear 1 tbsp almond butter on celery Always eat Carbo snack with fat Hard boiled egg Supplements Eating healthy as listed here should give you plenty of vitamins and micronutrients. Question of quality of food we are now getting due to soil depletion and perhaps a multivitamin should be considered Consider 4 mg fish oil high in omega 3 each day for heart [add 400-800 IU of Vit E for antioxidant to counter the fish oil oxidation] Consider an anti-oxidant like Curcumin Life Extension is quality source for suppliments Supplements Men: consider a prostate supplement Post menopausal women should speak to their physician about HRT Consider Reading a book or two on Low GI/GL Consider Magazine “Clean Eating” This is not 100% of what to eat but has many good recipes you can modify Consider sources of meal ideas from on line This is about YOU YOU are eating clean to be healthy. You are not eating to make anyone else happy - assume responsibility for your body. Your body is forged in the fire of your will. Training Perfect is enemy of good - just cause you ate one bad meal doesn’t mean you should eat poorly rest of the day. Training is the same. Establish pattern of exercise first then make daily then increase intensity Training Can’t exercise you way to thinness Emphasize intensity over duration Train anaerobically as well as aerobically Anaerobic Anaerobic exercise has been shown to lower blood pressure, cholesterol, risk of diabetes and body fat Max heart rate intervals with 4 min at max heart rate shown to decrease risk of death from disease. VO2 Max = maximal oxygen consumption= maximal aerobic capacity Expensive equipment needed to evaluate Costs often $75 for testing. Studies show it to be independent indicator of death risk If you can get to highest level, >42, then your risk is very low. Exercise Excellent anti-oxidant Positively affects hormone levels to induce lean muscle Increases life span, quality of life Three basic programs follow: Training: very beginner Training: getting there Training: getting serious HIIT Sets HIIT = High Intensity Interval Training Can do sprints, elliptical, treadmill, or most often best choice stationary bike/ indoor cycle Max efforts - need heart rate monitor to evaluate efforts. Polar is good company. www.polar.fi/en HIIT Sets Max heart rate: bike or run or elliptical as hard as you can for 3 minutes after 10 minute warm up. Note your heart rate during and after to get max HR. Goal: 4 minutes of training above your max heart rate minus 5 beats HIIT Sets Start out after warming up: 16x30 secs max effort with 30 sec rest In time move on to 8x45 sec max effort with 45 sec rest optional: move on to 6x1 min max effort with 1 minute rest rest is slowing down but going fast enough your HR does drop too far thus take too long to get back to near max HIIT Sets At home: consider indoor cycle ~$800 to $1500 Join gym: use the Spin Classes 2-3 times per week - as primary HIIT sets Be creative and make good things happen Lifting notes 1-5 reps of 80-90% max = power 6-10 reps of 67-85% max = hypertrophy >10 reps of < 67% max = mm endurance For our needs 8 reps is nice number to use at 80% of max. Then after 1 week increase reps to 10, then 12, then go back to 8 reps at higher wt. higher wt with low reps gives increase injury Shoshin Training Use Class time for: Intense efforts Learning to relax and go faster Balance the hard and the soft Moving slowly with increased control Agility and suppleness Technique/skill training Shoshin Training Use personal training time: Perfect form, lines, explosive speed Mental training - meditation this too has been shown to increase quality of life and longevity. Lower cholesterol and risk of heart disease read “3 Minute Meditator” to self start Flexibility Range of motion around a joint focus on: butterflies - for triangle choke plow for back flex - can’t be stacked easily hip drops - for psoas - increase power from hip rotation downward dog - for calf to increase power in punch splits for higher kicks trunk twisters for more punching power Whole Body Circuits These will not likely get your heart rate near max but can be adjunct or on the road training tool. Do some or all: Pull ups, abd wheel, burpees with 3 push-ups moving to side between each, lunges +/- wts, kiba jumps, biceps curls with bands, plank, triangle catches (on back pull legs in and up as if to catch a persons head in triangle choke), flurries against BOB, 20 kicks, 20 punches in very low kibadachi. Repeat 2-3 times. Traveling Finds ways to eat heathy - ask for extra veggies instead of potatoes/rice. Have salad with chicken and oil/vinegar dressing. Stay at a place with a gym - use it. Bring some food with you Periodization Increasing efforts with time then rest Take a rest week every 8 weeks - this means nothing intense. Focus on your SR Art - work on developing/ refining it. Then start back a little easy and build up again, to beyond last time. Big Training Picture HIIT = high intensity interval training Resistance training - wts, circuits Shoshin Ryu training - gives suppleness, speed, coordination, agility Flexibility Zazen or Mediation Big Picture Nothings tastes as good as LEAN feels or as lasts as long as a healthy life is! Making training and eating right a habit! Thank You for your time and attention!