This post is for weight class athletes who waited until close to the event to make weight.
Cutting weight is my least favorite method of weight loss, but it happens all the time. Slow and steady weight loss is much healthier and allows the athlete to be as comfortable and energetic as possible at competition weight. Weight-cuts will continue to occur, and if it must be done, here are some pointers:
1. Cut out all starch from noon until the next morning. Have a little for breakfast and lunch (or possibly around your workout) but generally not from noon on. The portion quantity is adjustable depending on how much weight you need to cut.
At two weeks out it looks like this:
Breakfast - 1 very small (.5 - 1 cup) bowl oatmeal, 1 egg, 2 eg whites, .5 cup blueberries
Lunch - half-to-1 small sweet potato, 4 oz chicken, 1 cup broccoli
or one Pre or Post Workout - Perfect Foods Raw Protein Bar or similar
Snack - salad / small bowl of fruit & small serving of nuts (6-12)
Dinner - 4 oz lean organic meat with sauteed non-starch vegetables, seasoning
If you are one week away it looks like this:
Breakfast - Protein shake (1 scoop whey protein, 1 tbsp almond butter, 8 oz coconut milk, 1 banana)
Early Snack - Perfect Foods Raw Protein Bar or repeat protein shake from breakfast
Late Lunch - Chicken salad, unlimited fresh and steamed vegetables, small bowl of fruit
Dinner - Vegetable soup (broccoli, tomato etc) green salad, 4 oz organic lean protein, 1 tbsp olive oil based dressing is ok.
2. Stay hydrated as you cut - dehydration should be a last-ditch (hopefully unnecessary) circumstance. Drink coconut water with 1-2 tbsp chia seeds blended in to maintain electrolyte levels and extra energy. This insight came from Born To Run with reference to the Tarahumara.
3. Supplement with 1-2 servings of Amazing Grass Green SuperFood per day. This can be between meals, before workouts etc.
4. Take Glutamine post workout and before bed. This speeds muscle recovery and assists your immune system.
5. Bananas, Shot Blocks etc - keep these close for workout support - they will help you maintain your energy level if you are still training significantly (pre-taper).
6. Saunas, sweat suits, diuretics, laxatives - these are last ditch solutions, ie, sit in a sauna, go for an easy jog in a sweat suit, take a very very low dose of a diuretic or laxative (check with your doctor first). Be very careful with these, safety first. No competition is worth risking your long-term health.
7. Once you have reached competition weight, with any luck, you still have a day or two before weighing in. Use this time to stabilize. Monitor your weight through the day. Reintroduce very small amounts of complex carbohydrate early in the day. Keep your body relaxed, mobile and hydrated. Rest.
This strategy is simply a general overview. It can be modified, enhanced and specifically dialed in depending on individual needs. Vegetarian versions are available.
Please note - I am a trainer and a competitive athlete. I can serve as a nutrition consultant only. I am not a registered dietitian. You assume full responsibility for yourself and your choices. Please consult your physician prior to cutting weight.
Sunday, September 18, 2011
Saturday, September 17, 2011
Coming Off The Couch
Today I listened to a podcast by Steve Pavlina. He has a great blog.
In the podcast he discussed what would happen if a fit person's brain was suddenly transported into a body that was 100lbs overweight. He made the point that the new brain inside the overweight body would have such an identity connection to life at ideal body weight that the weight loss transformation would come about very quickly. This was part of a larger metaphor but it got me thinking about the weight loss equation.
A significant part of my professional work is helping previously sedentary people to reach their ideal body weight.
It can be done like this:
1. Move every single day for at least 30 minutes. At minimum take a 30 minute walk. After a week or two make every other day an interval day - fast for 20 seconds, easy for 20 seconds, eventually turning it into walk/jog, jog/run at 60 second intervals.
2. Keep a food journal and eat unprocessed foods in ratios like this (start with something very close to this, obviously this shifts up or down depending on build):
Breakfast: 1 cup oatmeal, .5 cup blueberries, cinnamon.
Lunch: 1 palm sized serving of quinoa with 1 palm sized piece of organic chicken and unlimited non-starch* vegetables. .5 tbsp olive oil and seasoning.
Snack: 12 almonds, .5 palm size serving of organic beef jerky, 5 raw crackers.
Dinner: 1 palm sized serving of organic meat, unlimited non-starch vegetables & salad. .5 tbsp olive oil and seasoning. 1 oz organic dark chocolate.
*by non-starch vegetable I am referring to basically anything that is not a potato.
3. Drink enough room temperature water such that your pee is light in color, every 3-4 hours.
4. Incorporate resistance training 3 x wk - make sure each session involves pushing, pulling and lifting. For example push-ups, rows, & squats. Sequences must be changed every 4-6 weeks to avoid a plateau. This would work:
10 push-ups (knees or toes)
10 rows under a railing (legs straight or bent, shoulders held back and down)
20 body-weight squats (keep knees behind and pointing in same direction as toes at bottom of squat)
Complete three to five rounds resting only to insure proper form.
5. Get a training partner. Be accountable to each other even on days when you are not meeting to workout.
As always, consult your physician prior to beginning any exercise program and when in doubt consult a trainer for proper form and protocols.
In the podcast he discussed what would happen if a fit person's brain was suddenly transported into a body that was 100lbs overweight. He made the point that the new brain inside the overweight body would have such an identity connection to life at ideal body weight that the weight loss transformation would come about very quickly. This was part of a larger metaphor but it got me thinking about the weight loss equation.
A significant part of my professional work is helping previously sedentary people to reach their ideal body weight.
It can be done like this:
1. Move every single day for at least 30 minutes. At minimum take a 30 minute walk. After a week or two make every other day an interval day - fast for 20 seconds, easy for 20 seconds, eventually turning it into walk/jog, jog/run at 60 second intervals.
2. Keep a food journal and eat unprocessed foods in ratios like this (start with something very close to this, obviously this shifts up or down depending on build):
Breakfast: 1 cup oatmeal, .5 cup blueberries, cinnamon.
Lunch: 1 palm sized serving of quinoa with 1 palm sized piece of organic chicken and unlimited non-starch* vegetables. .5 tbsp olive oil and seasoning.
Snack: 12 almonds, .5 palm size serving of organic beef jerky, 5 raw crackers.
Dinner: 1 palm sized serving of organic meat, unlimited non-starch vegetables & salad. .5 tbsp olive oil and seasoning. 1 oz organic dark chocolate.
*by non-starch vegetable I am referring to basically anything that is not a potato.
3. Drink enough room temperature water such that your pee is light in color, every 3-4 hours.
4. Incorporate resistance training 3 x wk - make sure each session involves pushing, pulling and lifting. For example push-ups, rows, & squats. Sequences must be changed every 4-6 weeks to avoid a plateau. This would work:
10 push-ups (knees or toes)
10 rows under a railing (legs straight or bent, shoulders held back and down)
20 body-weight squats (keep knees behind and pointing in same direction as toes at bottom of squat)
Complete three to five rounds resting only to insure proper form.
5. Get a training partner. Be accountable to each other even on days when you are not meeting to workout.
As always, consult your physician prior to beginning any exercise program and when in doubt consult a trainer for proper form and protocols.
Friday, September 16, 2011
Decision
Self-care is incredibly cool. It is a power system between you and you, and you and the world.
I have recently chosen to tackle some of the themes that I have allowed to drain my energy as part of a (halfway done) 24 month self-imposed challenge to determine whether I continue on in my current career.
Part of this process involves playing a game with my mind:
Every time there's a choice to be made with regard to food, rest, exercise, schedule, professional sevices offered, commuting, energy exchange, social time, etc, I choose the option that objectively best supports me. I take a moment to dump habit, emotional pull, sabotage patterns, faulty reasoning and old stories. Note: I only take a moment. I'm not going for perfection, I am going for improvement.
This process is cool because it is reasonably fast - almost like having a rubber band around the wrist as a reminder to reframe each decision. Big results come from small changes in choice.
Remember to be graceful in this experiment. Be calm when energy surges back from areas of pervious drain. Be gentle with self and the people who are impacted by new decisions.
Choose a designated time period to try this out, say one hour to start. See if you like it, then expand the time period.
What different decisions will you make?
I have recently chosen to tackle some of the themes that I have allowed to drain my energy as part of a (halfway done) 24 month self-imposed challenge to determine whether I continue on in my current career.
Part of this process involves playing a game with my mind:
Every time there's a choice to be made with regard to food, rest, exercise, schedule, professional sevices offered, commuting, energy exchange, social time, etc, I choose the option that objectively best supports me. I take a moment to dump habit, emotional pull, sabotage patterns, faulty reasoning and old stories. Note: I only take a moment. I'm not going for perfection, I am going for improvement.
This process is cool because it is reasonably fast - almost like having a rubber band around the wrist as a reminder to reframe each decision. Big results come from small changes in choice.
Remember to be graceful in this experiment. Be calm when energy surges back from areas of pervious drain. Be gentle with self and the people who are impacted by new decisions.
Choose a designated time period to try this out, say one hour to start. See if you like it, then expand the time period.
What different decisions will you make?
Monday, September 12, 2011
Effort Less
ealThe right answer and the next step come from calm.
How much work is actually needed to get something done or to get to the next level? Is the task itself as difficult as the emotional machinations that accompany it?
Aligning with right effort is a skill. Wanting something intensely and over-efforting does not improve the chances of getting it. Working effectively, objectively, and taking more definitive action-steps helps. Discipline is required to work appropriately and then let go. This frees up energy for other things and prevents tunnel vision.
In the gym, complete the volume of work assigned. Outside the gym, stick with the nutrition guidelines. Release angst relating to work volume and food. Use that extra energy for something inspiring.
What are 3 ways you can effort less?
How much work is actually needed to get something done or to get to the next level? Is the task itself as difficult as the emotional machinations that accompany it?
Aligning with right effort is a skill. Wanting something intensely and over-efforting does not improve the chances of getting it. Working effectively, objectively, and taking more definitive action-steps helps. Discipline is required to work appropriately and then let go. This frees up energy for other things and prevents tunnel vision.
In the gym, complete the volume of work assigned. Outside the gym, stick with the nutrition guidelines. Release angst relating to work volume and food. Use that extra energy for something inspiring.
What are 3 ways you can effort less?
Thursday, August 25, 2011
Real vs Perceived Limits
When planning for a competition or an event that will test performance it is helpful to differentiate between real and perceived limits.
Real limits are those things that are either physically impossible at this time, are physically impossible permanently, are currently lacking in skill development, or are emotionally beyond reach. There is something calming about recognizing these limits.
Perceived limits are the angst-ridden limits. These are things that feel impossible but are possible. These are skills that have been developed but are unused. These are emotions with unpleasant yet inaccurate correlations.
Instead of burning energy on inner-conflict, make a list of real vs perceived limits.
Choose 1-2 alternate plans of action to "answer" attacks on real limits.
Choose 1-2 perceived limits to address per event or per season. Practice the experience of breaking through the perceived limit.
Then go compete in the event.
Real limits are those things that are either physically impossible at this time, are physically impossible permanently, are currently lacking in skill development, or are emotionally beyond reach. There is something calming about recognizing these limits.
Perceived limits are the angst-ridden limits. These are things that feel impossible but are possible. These are skills that have been developed but are unused. These are emotions with unpleasant yet inaccurate correlations.
Instead of burning energy on inner-conflict, make a list of real vs perceived limits.
Choose 1-2 alternate plans of action to "answer" attacks on real limits.
Choose 1-2 perceived limits to address per event or per season. Practice the experience of breaking through the perceived limit.
Then go compete in the event.
Tuesday, August 23, 2011
Humor
Athletic performance and physical exercise sometimes result in emotional-loading.
Positive emotional loading is a lot of fun. Endorphin rushes, a sense of accomplishment and the experience of increased physical capacity lead to good feelings and associations.
Any physical practice system that is advancing in progress will involve some of the flip-side emotional work as well. This might be experienced as feelings of dread of an intense workout, or broad spectrum feelings of fear relating to exertion, or possibly a correlation between physical practice and self-worth.
Physical work load and performance can be viewed pragmatically. This eliminates some of the derailment from negative emotional associations.
Take a moment to note that:
Volume of physical work is not equal to personal worth
Completing a workout is a chemical process driven by will
Athletic capacity increases based on consistency
Go through a short physical check-list to make sure you are free of unnecessary tension, you are breathing effectively and that your face and jaw are relaxed.
Keep a short list of humorous events to reference when in the midst of extreme exertion. At the moment when you most consider quitting, remember a lighter moment and consciously release tension unrelated to the actual physical task at hand. If you manage to laugh at least you know your breathing is on track.
It should go without saying that over-training and consistently feeling run-down are not long term desired outcomes. The creation of a healthy balance of challenging physical exertion and recovery time is the objective. Keeping physical practice emotionally light is one way to maintain consistency.
Positive emotional loading is a lot of fun. Endorphin rushes, a sense of accomplishment and the experience of increased physical capacity lead to good feelings and associations.
Any physical practice system that is advancing in progress will involve some of the flip-side emotional work as well. This might be experienced as feelings of dread of an intense workout, or broad spectrum feelings of fear relating to exertion, or possibly a correlation between physical practice and self-worth.
Physical work load and performance can be viewed pragmatically. This eliminates some of the derailment from negative emotional associations.
Take a moment to note that:
Volume of physical work is not equal to personal worth
Completing a workout is a chemical process driven by will
Athletic capacity increases based on consistency
Go through a short physical check-list to make sure you are free of unnecessary tension, you are breathing effectively and that your face and jaw are relaxed.
Keep a short list of humorous events to reference when in the midst of extreme exertion. At the moment when you most consider quitting, remember a lighter moment and consciously release tension unrelated to the actual physical task at hand. If you manage to laugh at least you know your breathing is on track.
It should go without saying that over-training and consistently feeling run-down are not long term desired outcomes. The creation of a healthy balance of challenging physical exertion and recovery time is the objective. Keeping physical practice emotionally light is one way to maintain consistency.
Monday, August 22, 2011
The Arch-Nemesis
How many arch-nemeses are on your list? How do you respond to their presence in your life?
Sometimes they can be used as motivators - in competition - competing against the same person year after year, using the interaction to hone game strategy and skill.
Other times they kick you where it hurts, and the way to solution is unclear, especially when in social setting.
It is possible to view an arch-nemesis as an external representation of the stuff that's hard to process internally. Instead of putting on the inner-vision blinders and pretending that the issues aren't there, the arch-nemesis provides live action proof that there is work to be done as long as the hurt stays active. These people are reminders that we do not live in a bubble.
Part of inter-relating is figuring out how to turn these conflict-oriented connections into something more productive. Did the arch-nemesis interaction highlight personal feelings of anger or reactivity or rejection or betrayal? How does the arch-nemesis likely feel in all of this? How is it easier to handle the person out there than the inner feelings of both parties?
Why is this even a topic in a fitness blog?
Its really about preventing derailment. Its about maintaining clear perspective. Its about allowing the things that are beyond control to exist while still being effective.
Arch-nemeses show up. They are going to be there. Flowery forgiveness is not often viable, especially when intuition warns against it. Arch-nemeses are some of the best indicators that we have a pulse, and are on a powerful trajectory. Arch-nemeses assure us that we are interacting in the world, and help to alleviate the fear of offending people or making enemies, because they already fulfill that role. They keep us honest.
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