Training Nutrition for life

Shoshin Ryu
For a quality life
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
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.
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.
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
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.
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.
Glycemic Index [GI] & Load [GL]
Natural foods
Frequency of meals
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
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
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
go on line for complete
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
Eat Omega-3 eggs - chickens feed flaxseeds instead of corn/ grain
Natural foods
Avoid artificial additives, preservatives.
Avoid Processed foods - boxed, baked
Farm raised fish or “Atlantic”
Fat free yogart/ice cream (added
Sugar and grains
How much of
each food
type should
you eat?
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
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
Fish: Alaskan Salmon, fresh tuna, sardines
Seeds: flax, sunflower
Nuts: almond, pecan, walnuts, almond
NO: fried foods, margarine, palm oil, high fat dairy
Steak? 1-3x’s per month is fine, limit red meat
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
Carbs are for energy for mm/brain
Protein is building block of tissue, immune
Fats building block of hormones, satiety, cell
walls, transport of water soluble vitamins
Find balance of these in YOU
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
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
Parfait: 1 cup nonfat cottage cheese, 1 cup fruit, handful nuts
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
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
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
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
Men: consider a prostate supplement
Post menopausal women should speak
to their physician about HRT
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
This is about YOU
YOU are eating clean to be healthy.
You are not eating to make anyone else
happy - assume responsibility for your
Your body is forged in the fire of your
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
Can’t exercise you way to thinness
Emphasize intensity over duration
Train anaerobically as well as
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
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.
Excellent anti-oxidant
Positively affects hormone levels to
induce lean muscle
Increases life span, quality of life
Three basic programs follow:
very beginner
getting there
getting serious
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.
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
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
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
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
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
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.
Finds ways to eat heathy - ask for extra
veggies instead of potatoes/rice. Have
salad with chicken and oil/vinegar
Stay at a place with a gym - use it.
Bring some food with you
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
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!