Fitness Newsletter - May 1, 2009

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JHB

The High Performance Fitness Newsletter
Health News You Can Use

Carbohydrates and Diet: Being Careful of a Good Thing

The Dirty Dozen, Vindictive Veggies and Other Tales from the Carbo Crypt

Only kidding. Actually, carbohydrates are very good for you, at least, some are. I just wanted to see what it was like to jump on the anti-carb bandwagon. There’s something about trashing veggies that’s way cool.

But before we get on the whole carbohydrate thing, it’s important to understand what we’re trying to accomplish here. More important, what you’re trying to accomplish. As in, what are your goals? Goals are something you’ve just got to have—in or out of the gym. Otherwise, life’s whatever happens next.

Imagine taking a trip from South Beach to Las Vegas (I know, I know, but I’m trying to make a point here) without benefit of a map. You wouldn’t just wander aimlessly, or choose one route over another because of the number of Arby’s along the way, would you?

No. You need a plan.

Besides, you're here because you want more from your workouts. So have a seat, turn off your phone, put a chair up against the door and lock away your kids. You're going to want to read every word of this.

Goals, yes. Make them specific.

I can’t tell you how many people come into the gym wanting to “get in shape”, “lose pounds”, or “tone up.” Sure, and I want a million bucks and world peace. But how am I going to get them? (Rob a bank and rule the world, right.) But what we need is specificity. SoI always ask twice: What is your goal?

Once we get it—and it doesn’t matter if you want to lose 10 pounds of fat or put on 10 pounds of muscle, or leaner legs and tighter glutes, or defined arms or 6-pack abs—then I can dope out your program. We’ve got a goal, and we’ve got a plan. Piece of cake.

So, here’s the question you need to ask yourself concerning your diet: What is my goal? Once you know it, it’s all over but the hard part—doing it.

Now for the weird thing. No matter what your take is on carbohydrates—boost ‘em up, or kick ‘em out of your diet altogether—protein is the basis of your program. It’s got to be.

“Protein?”, you ask? “I thought this was about carbohydrates!” Well, yes. But I’m telling you, you ain’t going anywhere in the gym without the right proportions. So, for now, the protein; later the veggies.

Let’s say your plan was to drop your bodyfat by 7%. The first thing you’d need to do is get it assessed. Once you know that, you can formulate a specific plan for accomplishing your goal most quickly. It would undoubtedly include cardio and strength-training, but—need I say it again?—the most important aspect will be the diet.

Protein, Protein, Protein
There are a few essentials about protein you need to know to avoid wasting your time in the gym: It makes muscles dense. You can’t get longer, leaner muscles by eating carbs. Protein alone builds the density that makes them go critical mass and burn bodyfat. Make your muscles dense enough and they’ll burn calories no matter what you’re doing—sleeping, working, resting, whatever. Muscle is active; each pound you pack on burns 50 more calories a day! It prevents catabolism. Nasty word, catabolism. Sounds like cannibalism, which, in a way, it is. Self-cannibalism. Catabolism means “muscle wasting,” where your body scavenges muscle for fuel, making it a very expensive fuel because your whole reason for working out is to grow—densify—muscle, not use it for fuel. It slows down glucose. Protein prevents the glucose from carbohydrates rushing unchecked throughout your body. The deleterious effects from eating a carbs-only meal include raised insulin levels (which trigger fat storage), a glucose spike (the so-called “sugar rush” with resultant crash), hunger and fatigue. Protein binds to glucose and slows it down to a kind of internal IV drip instead of letting it race through your system like wildfire. It cuts hunger. High-protein meals are ideal for decreasing hunger and dropping bodyfat. Protein releases hormones signaling the brain that you’re full—a big plus in keeping cravings at bay and your diet on track. It boosts metabolism. Higher metabolism means more calories burned. Protein in general mobilizes fat-burning enzymes and hormones for accelerated fat loss.

You want to consume between 1-1.5g of protein per pound of body weight a day.

Alright, alright, you win. Time for the carbohydrates.

Heroes & Villains
Stick with dark leafy greens, cooked tomatoes, and anything a rich yellow, orange or red. Consider them your deep-colored friends from the plant world. Same with fruits, but they’re excluded from this discussion, because by and large fruits are a simple sugar and shoot through your bloodstream like a rocket. There’s a time and place for them, but if you’re relying on fruit as a dietary mainstay, good luck. I wouldn’t.

Contrariwise, many vegetables are composed of complex carbohydrates, which break down more slowly. Remember that image of an internal IV drip? That’s what we want. The better ones include broccoli, spinach, kale, sweet potatoes, bell peppers, brown rice and other whole grains; cauliflower, Brussels sprouts, cabbage; and legumes like black beans and lentils. Include walnuts and almonds, and don’t forget the peanut butter. Yes, peanut butter! It contains “good” monosaturated fat, same as olive oil, is filling, has a surprising amount of protein, and tastes great.

You want to consume between 1-2g of carbohydrates per pound of body weight a day.

It's hard to argue with the health benefits of vegetables: Lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check. But if you live on this stuff, or restrict your protein intake, you’re going to end up “skinny fat,” a kind of lumpy mush.

Now let’s introduce the Dirty Dozen, so-called because of all the pesticides they harbor. When tested for bug-killing chemical nasties, these bad boys were over the top. If you’re going to buy them, buy organic. They are: apples, bell peppers, celery, cherries, grapes, lettuce, nectarines, peaches, pears, potatoes, strawberries and spinach. So, beware. Some of these are good eats but so chemically laden that your offspring could end up resembling squid.

By way of offset, here’s the Clean 15, the vegetables given a clean bill of health by guys in white lab coats: Onion, avocado, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomato and sweet potato.

And, finally, there are the vindictive veggies that are usually found in restaurants, or—horrors!—Mom’s kitchen. You know these sneaky sauces, the sugar-spiked marinara and other tomato-based concoctions that drip with calories. Feeling good about choosing grilled veggies instead? Well are you, punk? Chances are good that they've been soaking in an oil-slick marinade. Even steamed veggies can be doused in butter or slathered with grease. Best bet? Stick with the true definition of steamed.

So what have we learned about carbohydrates? Well, unless you shave your head, wear saffron robes, clash little finger cymbals and carry a rice bowl, it’s best to be mixing them in with plenty of protein. And if you’re in the gym, “getting in shape,” then it’s absolutely necessary, because—

Muscles basically only respond when fed protein and subjected to ever-increasing weights!

Look at it this way, a kind of weight-room shorthand: protein will get you defined muscles, carbs will give you the energy to get them, and fat will get you, well, fat.

Savvy?

Questions or comments, email here or call (305) 674-9899.

And remember—

• When you’re tired of diets that don’t work
• When you’re ready to get pushed and motivated
• When you’re ready to feel stronger and sexier

— then call, come by or email HIPERFIT & start with your free assessment!

Exclusive!!! We have a winner from our VIP Referral contest. Dr Jon Shaw got 5 free personal training sessions for referring 3 people who signed HIPERFIT packages.

And you can get free sessions or a free spinning class for yourself.

Here’s how. Just send your friends or family by our training center at 465 41 Street and have them say you referred them. That’s it! They get 3 absolutely free half-hour personal training sessions with a qualified trainer, or a complimentary spinning class. (Of course, they get to refer you for the same deal.) Whenever your referral signs a HIPERFIT personal-training package you get 2 free sessions.

BTW We don’t call our clients ‘members’—there are no membership fees—but HIPERFITsters. It’s easy to become one! Just forward this email to your friends, and make sure they mention your name.

Yours in health.
Jeffrey

Next issue: “ANOTHER MYTH HAS BEEN SHATTERED!”