I wrote this in 2008. Not much has changed about my philosophy.
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A wildlife photographer sits in front of his subject, meticulously adjusting lighting, shutter speed and aperture,waiting for the perfect moment to shoot. Just as his subject springs from its underground nest, one leg of the photographer’s tripod collapses, sending his camera to the ground, smashing the lens and ruining weeks worth of preparation and work.
A world title contender enters the ring to face the champion, looking fit and ready. The first two rounds are even with judges splitting the decision. After the second round things begin to change, the champion obviously has more gas. The challenger begins to wobble and is visibly breathing harder. His tripod soon collapses and he is knocked back down the ladder to the championship.
As a fitness trainer, I am asked every day about how to lose belly fat, how to achieve six pack abs, how to look better, faster, and now. What all people should understand is that total fitness is not a quick fix and there is no silver bullet to take you from flab to fab in one week or one month. Can you see the results in that time? Certainly, but true fitness is a lifelong journey, and as with anything else if you take shortcuts you will eventually pay the price. Your tripod will collapse and fall.
The Prescription
Strength, Conditioning & Flexibility
Two to three times a week participate in a focused, short (not longer than one hour) bout of strength and conditioning work followed by a comprehensive full body stretching routine designed to increase range of motion. Use a variety of bodyweight, weighted, plyometric (explosive) and isometric (static) movement. Don’t know where to start? Hire a trainer! You will be surprised at how much you will learn and how your views of fitness will change.
Diet, Nutrition & Rest
A sensible nutrient rich eating plan containing whole foods (the less processing the better), plenty of water (.5-.8 oz per pound of bodyweight per day) and seven to eight hours of sleep per night.
Cardiovascular & Respiratory Fitness
Two to three times per week, interval training of your choice. Start with one minute of 80% maximum effort followed by two minutes of 30% maximum effort, repeating 5 times with a three minute warm up and three minute warm up and three minute cool down for a total of 21 minutes. As you adapt and become more fit you will lower your rest periods and increase the number of intervals working towards an even balance of work and active recovery. Use a stopwatch and either a machine (treadmill, bike, elliptical) that measures distance or a track/road loop that you know the distance of. Strive to complete the same distance for each repetition.
Eating and Drinking Plan
Eat according to your activity level. If you plan to sit at a desk for three hours, your needs will be less than if you are going to be swinging a sledgehammer for complex carbohydrates during your earlier meals.
Keep a food log and enter into it each day. This is essential to tracking your success. Take notes of what foods make you feel energized, tired, etc.
High quality proteins: Boneless skinless chicken breast, low fat turkey breast, lean beef, tofu, tempeh, low fat cottage cheese, whey and/or soy protein supplements.
Fruits: A-Z, they all have benefits. Eat them fresh, organic if possible. Avoid fruits later in the day unless you exercise late.
Vegetables: Again, organic where possible. All Vegetables have nutritional benefits. Eat them raw, steamed or by sauteing. Boiling removes nutrients. Avoid starchy veggies (potatoes, carrots, root vegetables etc.) later in the day.
Carbohydrates: Carbohydrates are your body's main fuel and cannot be neglected. Avoid sugars, white flour and most bread. Good choices include oatmeal, Ezekiel brand breads and cereals, brown rice, sweet potatoes, and whole grains.
Things to avoid: Alcohol, nicotine, sugar (including high fructose corn syrup). Alcohol contains seven calories per gram (carbs and proteins have 4) and converts to glucose, which when left unused converts to fat stores.
Nicotine and the smoke that delivers it will hinder cardiovascular and respiratory development. Sugar also converts to fat.
Drinking: Hydration is essential. Many times people mistake thirst for hunger. Make water your first option before reaching for a snack. Your goal should be to have a daily intake of 1oz. of water per pound of lean mass. If you are an average male, that is about 140-150 oz., or approximately one gallon plus two pints per day. For an average woman, the average will be around 110 oz., or a pint less than a gallon. Drink out of a glass that you know the volume of. If you are on the go, get a stainless steel or high quality washable plastic container. Monitor your intake daily.
Avoid drinks with high sugar content. Energy drinks, sweetened coffee drinks, soda and fruit juices have a high volume of sugar or other artificial sweeteners and should be avoided.
A good rule of thumb is 3-2-1: Three parts carb, two parts protein, one part fat. Depending on your fitness goals, you may desire to limit your carb intake; however it is important to remember that these will be your body's main fuel during intense bouts of work. Carbohydrates also fuel the brain.
These are all the things that have worked for me. Be advised that each person is different and has unique needs. If you feel you need more advice contact a registered nutritionist. If you are diabetic or have other pre existing health issues it is imperative that you consult with your physician before making any changes to your diet.
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