the comfort in discomfort

You're probably wondering where I'm going with this title.  Destination... Primal!

I want you to close your eyes and think about how well you deal with pain.  I'm talking about pain in competition and sport...in pushing yourself towards unknown physical and mental territories.

While listening to a post-race interview of Ironman champion Faris-Al Sultan describe his challenging performance at the 2011 Ironman Championship in Kona, I became fascinated by his remarks.  He said that it just wasn't his day and that he didn't have the energy and fortitude to place better than 10th (which is still awesome).  Faris revealed that for the first time in 15 years, he couldn't leave the comfort zone and enter the pain zone.  He continued to say that in winning 2011 Ironman Germany, he left a part of his soul along the Frankfurt race course.  Wow!!

Isn't this what it's all about though...how far can we push ourselves?  (Not just in sport but in life as well.)  When you're hitting the pavement, what determines whether you achieve that 7 min mile vs. 9 min mile?  What pushes you to cycle 25 mph or an easier 20 mph? Outside of genetics and talents, it's experiencing discomfort while training and even more discomfort while competing.

A quick point though.  Not for a minute do I promote training through physical injury in connective tissues, joints, or muscles.  This is detrimental and unwise to future training and future wining.

Some sports involve more skill and ability, while others rely heavily on the idea of "ahhh, this hurts, and I wanna stop...OR...this hurts, but I wanna win"!  And it really does hurt too. The chest and lungs ache for more oxygen; the quads and hams burn for more blood flow.  The physical and mental fatigue can, if you allow it, take you down!

But know this, the only factor that separates you from the competitor in front or behind, is your ability to embrace the comfort in discomfort.

Stay Primal!

bringing back the competition part 4 - competition

In closing out the series on the three elements present in triathlons, let's talk about competition. 

In my youth, I loved the competition from cross-country running, road-running races, and my tennis matches.  Obviously there is enjoyment in playing sports, but beating the opponent and coming out on top is a great feeling! 

Unfortunately, other than professional sports or amateur sports clubs in some communities, adults having the opportunity to compete in competitive sport is few and far between.  Guess what...that all changes with triathlons! 

The first clue that triathlons offer the competitive spirit is the timing chip that is worn around the ankle of every triathlete.  All aspects of the triathlon is timed, from the swim, bike, and run to the time spent in Transition 1 and Transition 2.  The detailed results are later posted on web sites for all to see.  By the way, this is useful for goal-setting with future races. 

The next factor that sparks the competitive fire is the triathlete's age marked on the left calf.  Anywhere along the race, you can zero in on your age-group competitors and dominate the dojo. 

The third indicator of healthy competition is the award ceremony following the race, whereby the overall male and female finisher as well as the top 3 male and female finishers in each age group are acknowledged for their efforts.  How beautiful is that! 

It isn't only about your competitors though.  Competition with yourself in beating your previous results is just as exciting.  The push is strong to become stronger and faster.  With the various triathlon distances, the competitive spirit can last a lifetime! 

Stay Primal!

bringing back the competition part 3 - athleticism

In part 2, I discussed the various training elements and benefits rewarded by triathlons.  In today's tip, "athleticism" is on the menu.

Swimming

Swimming is an awesome and complete conditioning sport.  Elements of strength and cardio are found in swimming.  It has an amazing effect of "loosening up" the body.  Swimming requires coordination and fluidity in executing the chosen stroke (i.e. freestyle) and demands a rhythmic breathing pattern that greatly conditions the lungs.

Biking

Flying down the road on a tri bike demands balance and flexibility.  Balance is required to ensure forward progress while navigating the course.  Flexibility is required to maintain proper aero position for maximum speed.  In addition to these bio-mechanical elements, cardiovascular strength keeps the oxygen flowing and blood circulating while quad, ham, and glute strength powers you to T2.

Running

Finally, we get down to running, the last segment in a triathlon.  Most of us know the cardiovascular benefits of running, but when it's third in line of a tri, we are forced to go the distance with heightened athleticism. The mental and physical strength required to hit the ground running with a fatigued body is not an easy feat...assuming the goal is to do your best, to prevail!

You can see that the combination of all three sports creates a worthy athlete, male and female; young and old. But remember, toss in strength training, which is the foundation of Primal Gym, and the worthy athlete becomes an ELITE ATHLETE!

Stay Primal!

bringing back the competition part 2 - training

Hope I've peaked your interest on the sport of triathlons.  How cool is a sport where you can swim, bike, and run all in one event!

Let's examine the first element of triathlons...training.

Though exercise and sport training is great for health and fitness, there is always a risk of over-training, eventual loss of interest, and simply putting your body into a rut.  These risks can lead to over-use injuries, boredom or noncompliance in your training plan, and asymmetries in your human movement patterns.

How can tri training remedy these risks, you ask?

Your tri training schedule includes swimming, biking, running, and bricks (a bike session followed by a run session).  Sessions can focus on speed, endurance, or strength.  What better way to maximize your anaerobic and aerobic energy systems!

Let's say you've been pounding the pavement and need to rest your joints for a week or two.  Hop in the pool and fine-tune your bilateral breathing.  Jump on your bike and improve your aero position.  All the while you are actively recovering from your strong running efforts AND building cardiovascular fitness from the other two activities.

With respect to asymmetries in human movement from falling into that "constant exercise routine" rut, examine the tri training solutions:

• biking puts you in hip and spinal flexion ---> swimming opens up the hip and lengthens the spine


• running places varying degrees of impact and stress to the hip and knee structure ---> biking reduces that impact 


• strength training damages and tightens muscle tissue ---> swimming loosens up muscles, tendons, and ligaments and increases blood flow

With these few examples, I hope I've illustrated that tri training provides a host of solutions to some pitfalls of a seemingly sound but repetitive training regimen, whether it be for recreational tennis, football, baseball, basketball, soccer, etc.

In part 3, I will introduce the athleticism that triathlons create in all of us.

Stay Primal!

bringing back the competition part 1

When we ponder the reasons adults exercise, we usually come up with the following:

• maintain an ideal body weight and body composition
• instructed to do so by their doctor
• reduce common health risk factors (high blood pressure, cholesterol profile, obesity, physical inactivity, poor nutrition, high stress) 
• heading to the gym after work is "cool" 

Well, what if we engage in exercise to experience the excitement and rewards of competition, the joys of winning, and frustrations of losing?  What if we focus on that competitive spirit that creates motivation AND drive in sport AND in life?  I bet that all of those initial reasons to exercise would be automatically addressed.

Let's reminisce...sports and competition were so common in our school days, and our physical fitness was simply a consequence of playing the game.  But as we entered adulthood and embarked on our careers, so many of us drifted away from the sports that provided that competitive spirit and physical conditioning that kept us healthy and strong.

So, what am I eluding to here in 2011?  Though we can't go back to those school days of yore and college intramurals, we can jump into a sport that is perfect for the 25 year-old youngster as well as the 75 year-old seasoned athlete.

What sport can these be?  My primal friends, it's the sport of triathlon, and in part 2 I will explain how this multi-sport endeavor can return your competitive spirit while elevating your training and physical fitness to a new level.

Stay Primal!

primal nutrition economics part 4

Welcome back.  So far I've briefly introduced these two key points regarding economics in proper nutrition.

1.  healthy foods, pound for pound, can cost less than processed, packaged foods

2.  nutrient-dense, low-calorie foods pack more punch in terms of satiety versus nutrient-void, high-calorie foods, which mean you need to eat more junk to satisfy your hunger 

To bring our discussion to a close, I'll introduce the third and final key point.

3.  proper nutrition usually leads to a lifestyle more distant from illness, whether it is colds and flu or life-changing disease

This has a direct impact on health care costs in the area of co-pays, prescriptions, emergency room and hospital care.  I often repeat the quote that goes something like this, "you can save money by promoting a healthy lifestyle and perhaps purchase something you really enjoy...OR... you can blow it on hospital visits and prescription drugs.  The former is proactive living, whereas the latter is reactive living.

So, if my first two points regarding nutrition economics don't apply because, I know, some healthier foods do simply cost a little more, ask yourself if medical bills to treat type 2 diabetes, heart disease, hypertension, etc. are going to benefit your pocket book?

Stay Primal!

primal nutrition economics part 3

In part 2, I detailed that in many instances, quality nutrition is more economical than processed and refined foods in a quantity-based comparison.

But I know what you're saying (or maybe your friends who don't read my tips), "...it's hard to beat that Dollar Menu" OR "...the Wonderbread and lunch meat is good deal".

OK then, let's pretend someone out there shows me their full shopping cart that rings up for less than my modest cart of Paleo foods.

The fellow shopper boasts, "Look how much food I have in my cart and at a lower cost."  Well, well..I can almost guarantee (by what I see in 9 out of 10 carts at my local grocery) that it will be littered with boxes and packages of cheap, frozen, dry, and refined food and drink.

So as to not allow the shopper's boasting to go too far, I say with confidence, "All the food in your cart will leave you less satiated and less satisfied than the modest but more nutritious selections in my cart."  The shopper is dumbstruck!

Let me explain...modern man consumes processed bread and lunch meat with chips on the side. Primal man consumes meat from beast, fowl, or fish with a salad mix on the side.  With portions being equal, modern man will be left hungry AND void of quality nutrients. 

Processed foods digest much faster because they've been altered from their original state.  And because of this, much of the original nutrient profile is absent in processed foods.  This is why we can demolish a 1/2 bag of chips or cookies and still remain unsatisfied...and most likely sick to our stomachs!

On the other hand, quality meats, vegetables, and fruits digest at a slower rate and provide a stable supply of quality nutrients.  Such foods mean less at each sitting but takes you farther AND further down the road of life.

So, you can see how a seemingly full shopping cart can be nothing more than empty calories that shut down any initial savings thought to be had.  Don't worry, I'll pick ya up in my next tip!

Stay Primal!

primal nutrition economics part 2

Welcome back to the long-awaited part 2, and I do indeed apologize for the long wait.  A tedious task known as a tax return gave me writer's block.  However, it's now in the hands of the IRS, and my mind is free to write once again.

Let's tackle the first point in part one, which was:

1.  Price and quantity comparisons of nutritious foods to processed/refined foods illustrate quite often that nutritious foods don't cost more, and in fact, cost less pound for pound.

Let's look at some examples of simple and ready-to-eat foods...FRUIT!  I choose bananas and apples because they're easy, tasty, and often on sale.

1.  bananas @ $.69/lb - purchased 2.93 lbs for $2.02
2.  organic pink lady apples @ $1.99/lb - purchased 1.19 lbs for $2.37
3.  organic braeburn apples @ $1.49/lb - purchased 3.80 lbs for $5.66

What are the unhealthy but all too common alternatives to these healthy fruits?

Well, a family size bag of chips doesn't even reach a pound but will cost between $2.50 and $3.50.  My braeburn apples at nearly 4 lbs are only $5.66.  4 lbs of chips will rob you of nearly $10 and leave you void of quality nutrition...and primal strength.

A large bag of conventional (non-organic) apples will cost around $3 to $4 while a bag of Oreo cookies run about $2.50 to $3.00.  Make the same comparison with a bundle of bananas and a box of crackers.  You can always find in-season fruits that will usually cost less than processed foods...pound for pound.

Let me make another quick comparison to purchasing your own natural ground beef vs. the combo meal at any fast food establishment.

I run into whole foods and purchase a 2.5 lb family pack of natural ground beef for under $9.  There are many meal options with ground beef and can usually be spread over several meals.  Compare that to ONE combo meal that costs between $4 and $6.50!

Hope I've been able to illustrate the point that many healthy foods are reasonably priced.  And of course, I know that white bread is cheaper than wheat bread, or a box of mac and cheese is cheaper than a pound of chicken, fish, or beef.  But...in my next few quick tips, I will point out that the initial monetary savings with cheaper foods can lead to big expenses at day's end.

Stay Primal!

primal nutrition economics part 1

I hope your 2011 is shaping up to be a successful and prosperous year.  New goals and commitments run high this time of year and usually entail health and fitness in one way or another.

To follow along with this theme, my first few tips of the year will cover primal nutrition and economics.  I hear it all of the time, "healthy foods just cost too much" or "I want to choose healthy foods, but my paycheck simply can't handle it."

My friends, the idea that proper nutrition breaks the bank is simply not true.  While some healthier choices cost more than refined foods, in many instances it's de minimus.  And to take it a little further, in the cases where the cost difference is substantial, the health and lifestyle benefits more than make up for the cost increase.

I'll throw out a few ideas to ponder during Superbowl weekend and will return to discuss these in detail AND with examples.

1.  Price and quantity comparisons of nutritious foods to processed/refined foods illustrate quite often that nutritious foods don't cost more, and in fact, cost less pound for pound.

2.  The level of satiation, or what fills you up, is better achieved with nutritious foods versus processed/refined foods that leave you hungry again in no time.

3.  Hippocrates once said, "Let food be thy medicine and let medicine be thy food."  Tally up the $$$ spent on prescriptions, doctor visits, and illness.  Without conducting a scientific study, I can suggest with confidence that nutritious foods keep more money in your pocket AND provide a more energetic lifestyle.

Hope I've conjured some interest with Primal Nutrition Economics, as I look forward to expanding on these ideas.  On that note, enjoy your Superbowl feasting!

Stay Primal!

central nervous system...wake up part 3

Let's conclude this series with a brief discussion on rest and recovery of your CNS as it relates to training.

For a minute, think of the heat generated from heavy trains and the wear and tear that such trains place on railroad tracks.  Or, visualize race cars that speed around the raceways.  In order for trains to run properly and race cars to continue to speed around the raceways, the trains and cars; tracks and raceways are constantly serviced to maintain optimal performance.

Similarly, intense strength training and athletic performance produce wear and tear of the CNS...from the brain all of the way down to the neuromuscular junctions.  Such wear and tear translates into mental fatigue, less concentration, and weak movement patterns.

Obviously to reach your best physical and mental fitness, you continually reap the benefits of training but also counteract its catabolic effects.  Train hard, rest well...train hard, rest well.

Rest and Recovery Points
1.  strength sessions normally shouldn't exceed 60 minutes
2.  strength program should evenly space the frequency of training your movement patterns (e.g., if you train your pulling movement with intense deadlifts and pull ups, give yourself a few days before training the same movements)
3.  adequate sleep...at least 8 hours for most people
4.  proper nutrition with proteins, veggies, fruit, and naturally-occurring fats

Bear in mind, training programs and training intensities vary as do fitness levels and athletic performance.  Therefore, personalize your rest and recovery period, so it makes sense for YOU.

In the Christmas spirit, give your CNS the gifts that it needs and deserves to lead you in the right direction, both mentally and physically.  In return, it will successfully command your mind and body to perform optimally.

Merry Christmas and Happy New Year!

central nervous system...wake up part 2

As previously stated, the central nervous and peripheral systems (CNS for simplicity) function like a network of highways and byways that transfer action signals throughout the body.  As it relates specifically to human performance and movement, adaptation of the CNS is crucial.

The adaptation that occurs, admittedly more for the beginner than the advanced athlete, is a fascinating process.  The degree of muscle contraction depends on the physical load placed upon it.  Daily activity usually doesn't require maximal contraction of muscle, and the same holds true for those who don't engage in strenuous strength training.  Physiologically, the network of nerves that innervate that muscle doesn't get fully activated, rather only a portion of those nerves is called upon to stimulate the muscle belly.

When you start strength training or performing more challenging movements, the once idle pathways of the CNS wake up and stimulate more of the motor units, or engines, in the muscle fibers.  As you stimulate a higher number of muscle fibers, you become stronger and more fluid in your movements.  You begin to fine-tune and maximize your internal information network.

Keep in mind that this adaptation occurs more notably in the beginner, which explains the rapid increase in weight or load in the initial stages of strength training.  Advanced lifters and athletes continue to improve their CNS function but at a more gradual pace.

What happens after you maximize your CNS, you ask?  Well, your muscles grow in size...each muscle fiber gets bigger in order to handle more poundage, more stress.  And remember this, it's not so you can look better or impress your friends, although there is nothing wrong with that, right.

Nay, it's all about primal self-preservation...to allow you to climb trees for food or safety, slay the beast for muscle-building protein and essential fats, and to better handle any physical load that you place upon your muscles.  Simply amazing!

Part 3 will describe how you care for your priceless central nervous system.

Stay Primal!

central nervous system...wake up part 1

Some popular thoughts with strength training are, "I want bigger, toned, or more defined muscles".

Lofty are these aspirations; however, there is often a forgotten and fascinating element to strength training and primal movements.

The central nervous system, or CNS, is the mastermind behind your every movement.  Whether it's contracting your big back muscles or engaging your smaller calf muscles, the CNS works its magic just the same.

A responsive CNS is crucial to maintaining good form and producing strong motor patterns with any exercise, training level, and athletic ability.

Your CNS gives the command and in less than a second:

1.  travels from the brain into the spinal column, which feeds the peripheral nervous system (PNS)

2.  races along the PNS's complex highways of nerves that feed into your musculature

3.  sparks the chemical and physical processes, which contract the target muscles to execute your movement pattern(s)

A very simplified explanation, I know, but an understanding and respect of how the CNS influences quality training AND quality movement will prove worthwhile.

Next time, I will explain adaptations in the CNS with respect to the individual's experience level as well as the rest and recovery methods to maintain a responsive and healthy CNS.

Stay Primal!

grocery shopping success part 2

Let's conclude with insights on personalizing your grocery list.

There are basically two approaches:

1. Enlist the aide of various recipes to create your food/ingredient list OR

2. Create a list similar to my sample list and prepare meals based on those items.

Frankly, I prefer the latter, and I'll tell you why.  The # 1 reason people struggle with nutrition is the lack of time to prepare meals.  Therefore, streamline your meal planning and prep by using the same list week after week.

Chicken, fish, beef, eggs, yogurt, veggies, fruit, nuts, and select complex starchy carbs will be your norm.  Your taste buds won't complain, especially if you have the mindset of "eat to live", not "live to eat".

Obviously, you'll have some other "go-to" items on your list.  Condiments, spices, cooking ingredients, and supplements, but these are usually not part of your "weekly" list.

Stay in the fast lane as you navigate through grocery store isles.  Not only will you reduce your shopping time, but you'll stick to the foods that drive your successful lifestyle.

Stay Primal!

grocery shopping success part 1

Are you a NASCAR driver hugging the outside food isles OR riding a horse and carriage strolling aimlessly up and down every isle?

Grocery shopping is a fact of life and is a reoccurring endeavor.  For some, it's an ordeal lasting over an hour.  For others, it's a maze of headaches.  My friends, it doesn't have to be this way.

If you had the opportunity to take care of your grocery shopping in less than 30 minutes, would you go for it?

I'm giving you what I believe is a simple but comprehensive food list that provides the energy and building blocks for successful training, physique goals, and general wellness.  Examine the list and compare it to your grocery list...assuming you keep one.  :)

proteins
chicken breast
beef
fish
cottage cheese
yogurt (Greek, milk, soy - live and active cultures)
milk
eggs (whole eggs, 100% egg-white)

fibrous vegetables - complex carbs
cruciferous vegetables (broccoli, cauliflower, brussels sprouts, cabbage, kale, and bok choy)
asparagus
cilantro
mushrooms
peppers (green, red, yellow, orange)
romaine lettuce
snow peas
spinach
tomatoes
mixed vegetables (frozen)

fibrous fruits - simple carbs
apples
bananas
grapefruit
melon
mixed berries
oranges
peaches

starches - complex carbs
brown rice
mixed beans
old-fashioned oatmeal
quinoa
yams
whole-grain bread

unsaturated fats
avocados
mixed nuts
olive oil
flax seed oil or flax seeds (ground)

In part 2, I'll return with some helpful ways to personalize this list to match your preferences, training goals, and lifestyle.

Stay Primal!

compound fitness = maximize your roi

Do you want your money earning simple interest OR compound interest?  I bet you choose compound interest.  Well then, let's look at exercise and nutrition in the same light.

How do you maximize your efforts, whether it be for body composition, athletic performance, or simply better living?  Is it weak and shallow dedication to your training and nutrition plan?  Of course not!

You earn more money by reinvesting the interest and using it as building blocks for higher returns.  Similarly, your workouts are building blocks for successive workouts with a consistent progression to more advanced and challenging training sessions.

Your opportunities for success soar when you train hard and eat right day after day, week after week, and month after month.

This is the key point.  You can withdraw a little bit of money for enjoyment and keep most of it working for you.  Same applies to fitness.  You can and should plan recovery from intense training.  You can sparingly indulge in your favorite sweets and treats.  It's all part of enjoying life.  However, do this too much and you go from hero to zero!

Remain consistent and disciplined in your training and nutrition regimen, and your ROI will be worth more than all the dollars in the world.

Stay Primal!

new primal gym website

Nice to be back after some time off, but I bring exciting news.  The launch of the new and improved primalgym.com has arrived.  Please head on over and explore my various blog posts offering tons of good health and fitness bytes.

You'll find a triathlon training blog where I post tidbits about the world of triathlons and training sessions for my own upcoming triathlons.  In fact, my media section shows some exciting Ironman tri clips, and of course, over time will include many competitive and powerful training videos.

I offer a fitness blog where you'll find meal-planning ideas and helpful nutrition strategies with photos and recipes.

As always, you'll have access to all of my primal gym quick tips in an easy-to-read format with the option of subscribing to the RSS feed.

I hope you find the content relevant and timely, and I thank you for your readership.

Stay Primal!

metabolism action plan part 6

Lifestyle

Let's conclude our metabolism action plan with strategies for living a supportive lifestyle, one that greatly influences your training and nutrition success.

Minimize Stress

Stress plays a major role in achieving your health and fitness goals.  Interestingly, your physiological responses to modern stressors are quite similar to that of primal times.

Stress from a busy career, family dynamics, etc. can create the same physiological fight-flight response as did fleeing from a dangerous creature so many ages ago.

In moments of stress, certain hormones are released to ensure "self-preservation".  Your body changes its focus from your fitness goals to simply surviving the perceived threat to your well-being.  Metabolism, fat loss, muscle building, immunities, etc. all take a back seat to an excessively-stressed lifestyle.

Realistically, you can eliminate some stressors and diminish those stubborn ones.  Stress is an aspect of living in a fast-paced world, but there are many avenues to less-stressful living.  Exercise, nutrition, goal-setting, hobbies, etc. can definitely help you kick stress to the curb.

Implement Rest and Recovery

Muscles don't get bigger in the gym, and the effects of intense training don't instantly materialize.  You break down muscle tissue in the gym, but you rebuild and strengthen it outside of the gym.

Likewise, your athletic abilities don't improve all in one shot; rather they do so with correct movement patterns performed over and over again.

Rest and recovery not only tends to muscles but also heals the connective tissues, central nervous system, and immune system, which all get hammered during training.

Discover Your Drive

Often overlooked is the idea of training for reasons beyond just health and appearance.  Not that these aren't worthy ideals, but what if you trained for something bigger and more exciting?

There are many recreational competitions that drive you to achieve your best physical condition.  Organized running races, tennis leagues, cycling, triathlons, and so many more activities call out and get you training well and eating right.

Make a healthy body and good looks a consequence of working towards athleticism and a winning spirit!

Stay Primal!

metabolism action plan part 5

Nutrition

Good day!  Let's look at the solutions to the challenges introduced in my previous tip.

Solutions

1.  How do you remedy issues with skipping breakfast and/or meals throughout the day?  You've heard it before, but I'll repeat it once again.  You must plan and prepare.  In primal times, Man woke up with one goal in mind...find food.  In modern times, Man juggles dozens of tasks, priorities, etc.  Sure, it's kind of understandable as to why meals are neglected, but there's no excuse for allowing it to continue.

If skipping meals occurs due to a lack of hunger rather than a lack of time, consistent training will return your breakfast hunger.  Humans are supposed to eat upon waking, but so many have trained themselves into not eating breakfast.  Not good!

2.  Far too many people reduce their food intake to counteract their lack of fitness.  While true that caloric expenditure should influence caloric intake, a drastic reduction in calories is not the answer.  We know those who "eat like a bird" but carry excess body fat.  Or those who skip breakfast, eat a moderate lunch, devour a huge dinner, and consistently add body fat year after year.

Think of your metabolism as an oven.  Put in food, and it cranks up the heat.  No slowing down!  The best way to achieve or maintain a lean physique is to increase your caloric expenditure through fitness, not to drastically decrease your caloric intake.

3.  Finally, the quality of our food is a concern.  So much of it is processed and refined to extend the shelf-life and make it easier to eat on the run.  Your body digests these foods too rapidly!  Not only does this prevent your "internal oven" from cranking up, it can still leave you hungry and unsatisfied.

Compare a handful of chips to an apple or perhaps a pastry (a nice way of saying "doughnut") to plain yogurt with fruit on top.  The latter in both examples will satiate you for hours until your next meal.

So you see, these solutions are proven ways to influence your metabolism at any age.  The big "30" or "40" sob stories won't work here my friends.

Stay Primal!

metabolism action plan part 4

Nutrition

Now that you're on track with the importance of training and metabolism, let's look at nutrition and metabolism.

As previously discussed, proper nutrition significantly impacts both your resting metabolic rate (RMR) and the thermic effect of food (TEF).

Let's look at some challenges and solutions in dealing with your nutritional metabolic battle plan.

Challenges

1. Busy schedules or pure laziness places breakfast on the back burner...as an afterthought. Not only that, but other meals throughout the day are neglected.
   = perceived starvation, lowered RMR, and zero TEF
   
   
2. Less physical activity makes people think they should eat less because after all, they are burning fewer calories throughout the day.
= lowered RMR and lowered TEF


3. Processed and "refined" foods littering store shelves and cupboards do nothing but dampen your metabolic engine.
   = lowered RMR, lowered TEF, and a sickly body inside & out

Crikey, if I get into the solutions now, my quick tip will no longer be quick. Let me leave you with some considerations. As with your training, do you prioritize your nutrition, or do you leave it to chance?

In primal times, Man's top priority was eating for survival. Nutrition took a back-seat to NOTHING...except perhaps to avoid becoming nutrition for a wild predator.

All kidding aside, respect your body, or it will eventually turn on you faster than the Duke boys running from Rosco P. Coltrane.

Stay Primal!

metabolism action plan part 3

Training

Good morning! Did you review your game plan for consistent strength and cardio training? I hope so.

Problem 2

The second challenge in maximizing metabolism is the hard fact that we face a decrease in muscle mass beginning around 30 years of age.

Chalk it up to physiology of the human body and its life cycle. Our anabolic hormone levels begin to taper off. Puberty is long behind us. Our bodies are done growing. We are more sedentary.

Ahhh, a bummer no doubt but nothing to kick yourself over...unless you succumb to it!

Solution 2

Simply recognize the fact that muscle tissue is highly metabolic. It needs constant nutrients to exist and to function, and food that feeds muscle cannot collect around your belly, butt, thighs, etc.

Let this be yet another driving force to rise up and train your muscles, train your heart and lungs, and train your primal movements.

You only lose muscle mass if you don't convince your body to hold onto it. With your committed training program of breaking down and building up muscle tissue, you'll make it work for you. Your muscle mass will feed your metabolic engine!

To sum it up, you've been provided with concrete evidence AND reasons to commit to your training. Your resting metabolism depends on it...not to mention your summer physique!

Stay Primal!