Ever wonder why Olympic athletes travel to high elevation training camps to prepare for the big event? Today I was taught the science behind this technique and exactly why high altitude training can be so effective.
As a basic background, it would be known that our blood is make up of white and red blood cells, platelets and plasma.While white blood cells are associated with our immune system, red blood cells have the characteristic functions of shuttling oxygen and carbon dioxide and facilitating a cellular exchange on these otherwise insoluble gases. Within the red blood cells (RBCs) is a heterotetramic protein termed hemoglobin. Hemoglobin has a ferrous iron (Fe) group within a heme feature which allows hemoglobin to bind oxygen and sequester it from the external environment. Now hemoglobin has a moderate affinity for oxygen binding making it an ideal transit protein for the association/dissociation of oxygen in cells. In other words, hemoglobin can bind to oxygen and then release it towards the target location.
Here's the punch line.
At high altitude there is typically less oxygen density, ie. less oxygen. This means that going from san diego to denver CO, could mean that your body and cells are getting roughly 10% less oxygen which is not a good thing. To counterbalance the phenotypical effects the high altitude environment is having on you body, 2,3-bisphophoglycerate concentrations are increased in the blood. What this does in decrease hemoglobin's affinity for oxygen making it easier for oxygen to detach from the heme group and thus attach to the hypoxic cells. The increase of this compound within the body is enough to compensate for the relative lack of oxygen in the atmosphere and in fact oxygen diffusion is retained to basal levels.
Long story short, high-altitude training helps as develop ourselves to absorb oxygen as an enhanced rate. So, if you train in Denver for a couple months and then compete in San Diego, you are bound to have a distinct advantage.
Just some food for thought.
Tuesday, February 24, 2009
Tuesday, February 17, 2009
Zone & Paleo: Too broad?
When sifting through the good, the bad, and the ugly diet regimes out there, a couple of things must be kept in mind before you dive into a particular regime. For one your diet must be balanced to some degree. Diets that are characterized by eating one or two foods are not effective and can be quite counter-productive. Secondly you must enjoy the foods you are dieting with or else you're going to hate the process and subsequently fail in reaching you goal. Lastly, find a diet that scientifically based taking into account the fields of physiology and biochemistry.
With all that being said, we've identified the zone/paleo regime as being pretty effective. But can this diet be given as a "blanket program" to help the masses achieve their goals. I believe it can, but to a certain extent. I believe a program should be adjusted to fit the individual and his/her goals. For example, someone who is trying to bulk up wouldn't eat he same foods in the same amounts as someone who is trying to lean out, just because they are both following the zone/paleo diet.
For example, lets take a 25 year old male who is trying to lean up. For this person we would want to keep the carb intake to a minimum as to keep fat anabolism to a minimum. Malonyl CoA is an inhibitor of the fat trafficing pathway the carnitine shuttle, and is triggered by the anabolic response from insulin secretion. For this reason and many more, a low carb diet would help control insulin secretion. Also we would want to increase this individual's fat intake as to stimulate fat breakdown and utilization in the body. Scientific studies have shown that a high fat diet fed to mice, lead to the increased expression of proteins associated with B-oxidation (fat breakdown in the mitochondria.
These are just examples of individualized manipulations, which I believe are a crucial aspect of effective dieting when the goals become more difficult to attain.
If you really want to dial in your physique and performance don't be afraid to make minor adjustments. Playing with your diet to achieve the correct cellular environment will make a world of difference, as its true that little changes can go a long ways.
With all that being said, we've identified the zone/paleo regime as being pretty effective. But can this diet be given as a "blanket program" to help the masses achieve their goals. I believe it can, but to a certain extent. I believe a program should be adjusted to fit the individual and his/her goals. For example, someone who is trying to bulk up wouldn't eat he same foods in the same amounts as someone who is trying to lean out, just because they are both following the zone/paleo diet.
For example, lets take a 25 year old male who is trying to lean up. For this person we would want to keep the carb intake to a minimum as to keep fat anabolism to a minimum. Malonyl CoA is an inhibitor of the fat trafficing pathway the carnitine shuttle, and is triggered by the anabolic response from insulin secretion. For this reason and many more, a low carb diet would help control insulin secretion. Also we would want to increase this individual's fat intake as to stimulate fat breakdown and utilization in the body. Scientific studies have shown that a high fat diet fed to mice, lead to the increased expression of proteins associated with B-oxidation (fat breakdown in the mitochondria.
These are just examples of individualized manipulations, which I believe are a crucial aspect of effective dieting when the goals become more difficult to attain.
If you really want to dial in your physique and performance don't be afraid to make minor adjustments. Playing with your diet to achieve the correct cellular environment will make a world of difference, as its true that little changes can go a long ways.
Monday, February 9, 2009
Performance-enhancing Taste?
A lot have been made about the efficacy and legitimacy of dietary supplements. If you purchase a fitness magazine you'll see that 90% of the print is supplement based which generally leads to a conflict in interest in the actual fitness articles themselves. Personally, I believe that food is our number one supplement, as a sound diet filled with nutrient-rich foods is the only thing needed to achieve one's fitness goals. Now its safe to say that some foods are healthier than others, but are there certain foods that can give us the same results that are promised by the supplement companies?
It stands to reason that just like modern day pharmaceuticals, today's dietary supplements are based from organic ingredients/compounds. The two powerful compounds that I'll refer to today are cinnamon and sesame seed oil.
Cinnamon or Cinnamomum verum, is generally know for its association with sugar and raisins in many latin desserts. Ground cinnamon provides a pungent taste that greatly compliments that flavor of chocolate and sugar. Luckily cinnamon can also prove to be a powerful vasodilator and digestive aid. Furthermore, cinnamon has the capability of regulating blood sugar levels and is a useful supplement against type II diabetes. Regardless of how you choose to use cinnamon, understand that it is not just used as a flavor enchancer but can also help improve blood flow while maintain blood homeostasis.
Sesame seed oil is a very misunderstood and under utilized compound that can do a world of good for you fitness goals. If you inspect all of the latest fat-loss supplements, they all contain either gugglestones or sesamin. The later is a sesame seed derivative and is found in high-concentrations in the oil. This compound is thought to enhance B-oxidation in the mitochondria, leading to enhanced fat utilization for energy production.
I hope you will experiment with these two foods as they will certainly help your fitness efforts. Compounds like these further support the notion that food is our number one supplement and that our number one supplement can be delicious.
Hildie
It stands to reason that just like modern day pharmaceuticals, today's dietary supplements are based from organic ingredients/compounds. The two powerful compounds that I'll refer to today are cinnamon and sesame seed oil.
Cinnamon or Cinnamomum verum, is generally know for its association with sugar and raisins in many latin desserts. Ground cinnamon provides a pungent taste that greatly compliments that flavor of chocolate and sugar. Luckily cinnamon can also prove to be a powerful vasodilator and digestive aid. Furthermore, cinnamon has the capability of regulating blood sugar levels and is a useful supplement against type II diabetes. Regardless of how you choose to use cinnamon, understand that it is not just used as a flavor enchancer but can also help improve blood flow while maintain blood homeostasis.
Sesame seed oil is a very misunderstood and under utilized compound that can do a world of good for you fitness goals. If you inspect all of the latest fat-loss supplements, they all contain either gugglestones or sesamin. The later is a sesame seed derivative and is found in high-concentrations in the oil. This compound is thought to enhance B-oxidation in the mitochondria, leading to enhanced fat utilization for energy production.
I hope you will experiment with these two foods as they will certainly help your fitness efforts. Compounds like these further support the notion that food is our number one supplement and that our number one supplement can be delicious.
Hildie
Tuesday, February 3, 2009
Do you TRAIN or WORKOUT?
Yesterday someone asked me where I workout. I stewed upon the question for awhile and replied, "I don't workout." To elaborate, I believe as a crossfitter there is no such thing are working out. Yes we have work outs everyday, but we do not simply go through the motions just to way we've "worked out". On the contrary, I believe to train, is to work towards something; a goal or an event what have you. Training is not mindless activity where you find yourself thinking about whats for dinner midway through the workload. No, training is a well-devised game in which the trainee executes to the best of his/her ability until the goal is accomplished.
As far as I'm concerned if you are not working towards a goal ie. the light at the end of the tunnel, then you cheating yourself out of a very fulfilling experience.
This picture courtesy of Tom "the terrible" C.
As far as I'm concerned if you are not working towards a goal ie. the light at the end of the tunnel, then you cheating yourself out of a very fulfilling experience.
This picture courtesy of Tom "the terrible" C.
Friday, January 30, 2009
Meal Plans
For those out there that are out there waiting to take their game to the next level, I will be available at the EFS training center on the weekends to help construct individual meal plans. If you are interested please register at the front desk and give me a call at 915-694-7132. I look forward to working with each and everyone of you!
Zac
Zac
Wednesday, January 28, 2009
The Uniqueness of the Post-workout meal (PWOM)
Through the zone or the zone/paleo diet we are taught to follow the zone blocks religiously to keep our body chemistry at constant homeostasis. But is there ever a time when it is advantageous to eat outside the zone? Yes, during the PWOM.
The reasoning is simple; through our workouts we are breaking down sugars and fat to fuel our workouts while at the same time our muscle contractions are stimulating a number of anabolic (tissue building) hormone responses. The way to take advantage of the cellular environment we have just created for ourselves to spike insulin. Now this is contrary to the whole belief system of the zone diet but keep in mind you only workout once a day, and you better believe that you body is in a substantially different state than it is when rested.
So what is a perfect PWOM? One that is relative high in paleo carbs and lean proteins, while being low in fat. The higher levels of carbohydrates will trigger the insulin spike necessary to stimulate the anabolic hormones that will help build valuable muscle. Furthermore, the rise in insulin will also help facilitate protein into the cells to replenish and recover what has been lost from exercise. Now why the low fat you ask. We have been taught that fat is essential for slowing down the insulin response which is great most of the time, just not in the PWOM. Remember: this is the only meal of the day which is designed like this. Your second PWOM, or the meal you eat after your PWOM, will be normal as usually.
Typical PWOM
1/2 cup of oatmeal
1 cup of low-sugar apple sauce
splenda and cinnimon to taste
1 cup of lf milk w/ whey protein
8 blocks of CHO, 6 blocks of PRO, 2 blocks of FAT
These blocks can then be made up in proceeding meals, ie. you will eat a few less carb blocks and more fat blocks in later meals throughout the day.
Science has shown that there is a 40 minute window of opportunity after your WOD through which you can capitalize on your effort. After 40 minutes your hormone responses decline and benefits one can garner are substantially diminished. So after a crazy WOD do yourself a favor and eat a quality PWOM.
Cheers,
Hildie
The reasoning is simple; through our workouts we are breaking down sugars and fat to fuel our workouts while at the same time our muscle contractions are stimulating a number of anabolic (tissue building) hormone responses. The way to take advantage of the cellular environment we have just created for ourselves to spike insulin. Now this is contrary to the whole belief system of the zone diet but keep in mind you only workout once a day, and you better believe that you body is in a substantially different state than it is when rested.
So what is a perfect PWOM? One that is relative high in paleo carbs and lean proteins, while being low in fat. The higher levels of carbohydrates will trigger the insulin spike necessary to stimulate the anabolic hormones that will help build valuable muscle. Furthermore, the rise in insulin will also help facilitate protein into the cells to replenish and recover what has been lost from exercise. Now why the low fat you ask. We have been taught that fat is essential for slowing down the insulin response which is great most of the time, just not in the PWOM. Remember: this is the only meal of the day which is designed like this. Your second PWOM, or the meal you eat after your PWOM, will be normal as usually.
Typical PWOM
1/2 cup of oatmeal
1 cup of low-sugar apple sauce
splenda and cinnimon to taste
1 cup of lf milk w/ whey protein
8 blocks of CHO, 6 blocks of PRO, 2 blocks of FAT
These blocks can then be made up in proceeding meals, ie. you will eat a few less carb blocks and more fat blocks in later meals throughout the day.
Science has shown that there is a 40 minute window of opportunity after your WOD through which you can capitalize on your effort. After 40 minutes your hormone responses decline and benefits one can garner are substantially diminished. So after a crazy WOD do yourself a favor and eat a quality PWOM.
Cheers,
Hildie
Sunday, January 25, 2009
As requested: Eating like a prince on the pauper budget
The purpose of this post to show everyone out there, especially the broke college students (like myself), that following either the zone, athlete's zone, zone/paleo, or metabolic zone is cheap and easy.
For the purpose of simplicity, I will organize the foods I eat into the stores I buy them from and there block assignments (C/F/P). Keep in mind these foods are perfect for any zone or paleo regime you find yourself following. In El Paso you can not go wrong shopping at Walmart and Sunharvest, so with that being said, lets begin.
The shopping list:
Sunharvest
-apples C $1.56/Ib
-pears C $1.25/Ib
-Broccoli C $0.99/Ib
-Lettuce C $0.99/head
-Bulk slow cook oats C $0.50/ib
-Flax meal F $7.00/6o servings
-Unsalted Mixed nuts F $5.99/Ib
-Avocado F $1.oo/2 whole
Walmart
-Tilapia filets P $4.00/5, 4 oz filets
-Chicken breast P $2.50/Ib
-LF String Cheese P $3.50/12, 1 oz
-1% Milk P $3.00/Gallon
-Eggs P/F $3.00/18
-No sugar added apple sauce C $1.54/~10 cups
-Peanut butter F $1.54/16, tbsp servings
-Tuna packets P $1.oo/3 oz. packet
-Sesame seed oil F $6.00/16, 2 tbsp servings
Needless to say you can eat like a champ without much cash. This is just a brief overview, for more specific details please let me know.
Zac
For the purpose of simplicity, I will organize the foods I eat into the stores I buy them from and there block assignments (C/F/P). Keep in mind these foods are perfect for any zone or paleo regime you find yourself following. In El Paso you can not go wrong shopping at Walmart and Sunharvest, so with that being said, lets begin.
The shopping list:
Sunharvest
-apples C $1.56/Ib
-pears C $1.25/Ib
-Broccoli C $0.99/Ib
-Lettuce C $0.99/head
-Bulk slow cook oats C $0.50/ib
-Flax meal F $7.00/6o servings
-Unsalted Mixed nuts F $5.99/Ib
-Avocado F $1.oo/2 whole
Walmart
-Tilapia filets P $4.00/5, 4 oz filets
-Chicken breast P $2.50/Ib
-LF String Cheese P $3.50/12, 1 oz
-1% Milk P $3.00/Gallon
-Eggs P/F $3.00/18
-No sugar added apple sauce C $1.54/~10 cups
-Peanut butter F $1.54/16, tbsp servings
-Tuna packets P $1.oo/3 oz. packet
-Sesame seed oil F $6.00/16, 2 tbsp servings
Needless to say you can eat like a champ without much cash. This is just a brief overview, for more specific details please let me know.
Zac
Friday, January 23, 2009
CFEP Nutrition Seminar
So once again Ernesto has done an amazing job describing the zone diet, and how it can be applied to our daily lives. For those of you who are new to the zone, its a well thought out plan in which your nutrient intake is rationed 40% carbohydrate, 30% protein, and 30% fat. Furthermore there are a wide array of food, mostly from natural sources like fruits and veggies, that are favorable for the zone and can synergistically enhance the results from your training regimen.
For those looking to "kick it up a notch" you can try the paleo/zone in which you follow the block system and terminology of the zone but your foods come from paleo sources. What is a paleo source? As short for paleolithic (ie caveman era), paleo foods refer to things that either grow from the ground or feed from things that grow from the ground. It involves the complete avoidance of commercially and chemically processed foods, and focuses of meats, nuts and oil, and fruits and lots veggies.
As a note I highly recommend that if you are serious about the zone, you should progress to the paleo/zone. The reasoning here is that processed foods (rice, cereals, breads, pastas) do a terrific job of throwing off our metabolic equilibrium by triggering our pancreas to secrete loads of insulin. As a result we feel great with loads of energy for 10 minutes then feel like we got hit by a bus shortly after. As a high-performance athlete this is exactly what we don't want to occur.
Here are the key notes when considering the zone or the paleo zone:
-Don't be afraid of fat. Dietary fat will actually stimulated the breakdown of stored body fat due a shift in substrate utilization.
-Avoid Processed foods! Enough said
-Enjoy your fruits and veggies. They are millions of variations in which you can make delicious meals primarily based on meat and veggies ( ie. buttered chicken breast w/ broccoli and cheese sauce)
-If it swims, EAT IT! Enough can't be said for the health benefits we can derive from seafood. Fish is a very under utilized food but it doesn't have to be. I will devote a complete post to the cooking and preparation of many delicious and nutritious seafood meals. And note! Seafood doesn't have to be expensive. I am a college student and I try and eat some time of fish whether it be tuna or tilapia or salmon, at least 5 times a week.
-LAST BUT NOT LEAST
ENJOY FOOD AS IT WAS MEANT TO BE ENJOYED, BUT ALSO ENJOY THE JOURNEY TOWARDS BECOME A BETTER, STRONGER, MORE METABOLICALLY SOUND, VERSION OF YOURSELF
cheers
For those looking to "kick it up a notch" you can try the paleo/zone in which you follow the block system and terminology of the zone but your foods come from paleo sources. What is a paleo source? As short for paleolithic (ie caveman era), paleo foods refer to things that either grow from the ground or feed from things that grow from the ground. It involves the complete avoidance of commercially and chemically processed foods, and focuses of meats, nuts and oil, and fruits and lots veggies.
As a note I highly recommend that if you are serious about the zone, you should progress to the paleo/zone. The reasoning here is that processed foods (rice, cereals, breads, pastas) do a terrific job of throwing off our metabolic equilibrium by triggering our pancreas to secrete loads of insulin. As a result we feel great with loads of energy for 10 minutes then feel like we got hit by a bus shortly after. As a high-performance athlete this is exactly what we don't want to occur.
Here are the key notes when considering the zone or the paleo zone:
-Don't be afraid of fat. Dietary fat will actually stimulated the breakdown of stored body fat due a shift in substrate utilization.
-Avoid Processed foods! Enough said
-Enjoy your fruits and veggies. They are millions of variations in which you can make delicious meals primarily based on meat and veggies ( ie. buttered chicken breast w/ broccoli and cheese sauce)
-If it swims, EAT IT! Enough can't be said for the health benefits we can derive from seafood. Fish is a very under utilized food but it doesn't have to be. I will devote a complete post to the cooking and preparation of many delicious and nutritious seafood meals. And note! Seafood doesn't have to be expensive. I am a college student and I try and eat some time of fish whether it be tuna or tilapia or salmon, at least 5 times a week.
-LAST BUT NOT LEAST
ENJOY FOOD AS IT WAS MEANT TO BE ENJOYED, BUT ALSO ENJOY THE JOURNEY TOWARDS BECOME A BETTER, STRONGER, MORE METABOLICALLY SOUND, VERSION OF YOURSELF
cheers
Wednesday, January 21, 2009
Nutritional Consulting
Its a simple fact of life. As things progress they become more difficult and complicated. The same can be said for our health and fitness goals. While the Crossfit scene in El Paso has been magnificently well-organized by the team over at EFS, a source of nutritional guidance has been lacking.
I am pleased to announce that in collaboration with the EFS training facility and the CFEP team, I will be serving as a nutritional consulted to those looking to reach their fitness goals. Regardless of what diet scheme you follow now, I will be able to use your schedule, lifestyle, and food preferences to build a logical program for success.
Each consultation with include an initial diagnostic and meal plan specifically tailored to your wants and needs. Additionally, I will make myself available to aid in achieving your fitness goals for the remainder of you stay at EFS. This includes constant adaptation to the prescribed plan as need be so that following an efficient meal plan can be easy and not a drudgery.
I look forward to working with each and everyone of you, and relish the opportunity to make your lives easier and more enjoyable.
Zacariah Hildenbrand
I am pleased to announce that in collaboration with the EFS training facility and the CFEP team, I will be serving as a nutritional consulted to those looking to reach their fitness goals. Regardless of what diet scheme you follow now, I will be able to use your schedule, lifestyle, and food preferences to build a logical program for success.
Each consultation with include an initial diagnostic and meal plan specifically tailored to your wants and needs. Additionally, I will make myself available to aid in achieving your fitness goals for the remainder of you stay at EFS. This includes constant adaptation to the prescribed plan as need be so that following an efficient meal plan can be easy and not a drudgery.
I look forward to working with each and everyone of you, and relish the opportunity to make your lives easier and more enjoyable.
Zacariah Hildenbrand
Sunday, January 18, 2009
Getting ready for the Q
With may 3rd inching its way to the present, it's time to start talking about my qualifying strategy.
For those of you who don't know I've thrown my name into the hat for the crossfit qualifier. That being said I need to get extra serious about my training if I'm to have a legitimate shot at this thing.
So the diet is dialed in, 20 blocks with 5x the fats and I've replaced 50% of my water with 2% milk. This will definitely aid my strength gains and help me put of some mass. Remember I am strictly eating fruits and veggies for my carbs and will stray away from rice, flour products, and pasta from here on in.
The training is about to change. While my main focus will remain gymnastics for strength and mass gains, I will now start to implement short met-con workouts. I will start with a 3 minute met-con wod with every workout, and slowly increase the duration by a minute for each week that passes.
This is how it will work:
Week one (Jan 19th): 3 minute wods, max rounds in the time frame
Week two (jan 26th): 4 minute wods
Week N: 3+N minute wods
When the qualifier rolls around I should be able to bang out a 15-17 minute wod at extremely high intensity. I think by training progressively this way I will come in at the best shape of my life and should have a decent shot at qualifying.
I will keep you posted!
Hildie
For those of you who don't know I've thrown my name into the hat for the crossfit qualifier. That being said I need to get extra serious about my training if I'm to have a legitimate shot at this thing.
So the diet is dialed in, 20 blocks with 5x the fats and I've replaced 50% of my water with 2% milk. This will definitely aid my strength gains and help me put of some mass. Remember I am strictly eating fruits and veggies for my carbs and will stray away from rice, flour products, and pasta from here on in.
The training is about to change. While my main focus will remain gymnastics for strength and mass gains, I will now start to implement short met-con workouts. I will start with a 3 minute met-con wod with every workout, and slowly increase the duration by a minute for each week that passes.
This is how it will work:
Week one (Jan 19th): 3 minute wods, max rounds in the time frame
Week two (jan 26th): 4 minute wods
Week N: 3+N minute wods
When the qualifier rolls around I should be able to bang out a 15-17 minute wod at extremely high intensity. I think by training progressively this way I will come in at the best shape of my life and should have a decent shot at qualifying.
I will keep you posted!
Hildie
Saturday, January 17, 2009
Addressing the Issue of Cheating
Regardless of which diet you follow, there comes a time when you are terribly inconvenienced and/or you find yourself needing for some indulgence. Its ok to eat crazy foods once in a while. I am a firm believer that if you have your macronutrients dialed in 85-90% of the time, you will still be bale to attain the results you are looking for.
With that being said is there such a thing as SMART CHEATING. Certainly not in relationships but in dieting I think there is. For example, I am here in Dallas visiting family and I haven't been able to dial it in like always. No big deal. What I find myself doing is eating a lot more fat than my regular already high-diet, and eating less than perfect non-paleo carbs. The moral of the story is cheat with fat and protein. You are far far better off eating that greasy piece of thin crust pizza than you are having a jumbo blizzard at diary queen after you've just hammered out a big plate of Cappetto's pasta. Carbs are the the number one enemy in the battle for control of our insulin levels. You work so hard all week to dial those carb blocks in, why blow it by eating something with 1000 g of pure bullshit sugar.
Let's also address alcohol. Alcohol isn't considered a paleo food, unless the cavemen were about to ferment fruit back then and we just don't know it. To make a long story short, alcohol get a bad rap but in moderation is can do you a world of good. In fact ethyl alcohol is powerful vasodilator, leading to increased blood flow to the periphery (muscles) and improved cardiac function. That being said, this is with 1-2 drinks a day. Drinking a 12 pack of Mic. Ultra isn't going to lead to a super human heart; its about moderation.
So feel free to go have a fatty meal an enjoy it will a pint of guiness. You will attain some beneficial qualities from the experience which will certainly help you emotionally recover from the pains of strict dieting.
Cheers
With that being said is there such a thing as SMART CHEATING. Certainly not in relationships but in dieting I think there is. For example, I am here in Dallas visiting family and I haven't been able to dial it in like always. No big deal. What I find myself doing is eating a lot more fat than my regular already high-diet, and eating less than perfect non-paleo carbs. The moral of the story is cheat with fat and protein. You are far far better off eating that greasy piece of thin crust pizza than you are having a jumbo blizzard at diary queen after you've just hammered out a big plate of Cappetto's pasta. Carbs are the the number one enemy in the battle for control of our insulin levels. You work so hard all week to dial those carb blocks in, why blow it by eating something with 1000 g of pure bullshit sugar.
Let's also address alcohol. Alcohol isn't considered a paleo food, unless the cavemen were about to ferment fruit back then and we just don't know it. To make a long story short, alcohol get a bad rap but in moderation is can do you a world of good. In fact ethyl alcohol is powerful vasodilator, leading to increased blood flow to the periphery (muscles) and improved cardiac function. That being said, this is with 1-2 drinks a day. Drinking a 12 pack of Mic. Ultra isn't going to lead to a super human heart; its about moderation.
So feel free to go have a fatty meal an enjoy it will a pint of guiness. You will attain some beneficial qualities from the experience which will certainly help you emotionally recover from the pains of strict dieting.
Cheers
Thursday, January 15, 2009
Core stimulating
Today the WOD was focused primarily on core work. Danny and I worked on some straddle and L-sit holds in addition to some peculiar sit-ups. Needless to say these exercises were extremely hard and have revealed the weakness on our cores.
Tomorrow we will focus on push/pull movements, which means plenty of muscle ups. So far I feel I am making substantial progress and although I am exclusively focusing on gymnastics for now, I feel my advancements in strength will carry over to crossfit when I got back to it.
The diet has been kept the same. I am eating roughly 25 blocks w/ 5x times the fats and I am beginning to notice my body filling out a little better.
Needless to say that with a sound scientific approach to your diet and training, your results will come. Many people have inquired about specialized meal plans to suite their fitness goals. I would love to help anyone who has questions or needs a personalized plan. You can contact me through this blog, by my email (zlhildenbrand@miners.utep.edu) or over the phone (915-694-7132).
Cheers,
Zac
Tomorrow we will focus on push/pull movements, which means plenty of muscle ups. So far I feel I am making substantial progress and although I am exclusively focusing on gymnastics for now, I feel my advancements in strength will carry over to crossfit when I got back to it.
The diet has been kept the same. I am eating roughly 25 blocks w/ 5x times the fats and I am beginning to notice my body filling out a little better.
Needless to say that with a sound scientific approach to your diet and training, your results will come. Many people have inquired about specialized meal plans to suite their fitness goals. I would love to help anyone who has questions or needs a personalized plan. You can contact me through this blog, by my email (zlhildenbrand@miners.utep.edu) or over the phone (915-694-7132).
Cheers,
Zac
Tuesday, January 13, 2009
What I have noticed so far
So I've been training primary with a gymnastics routine for about 6 workouts now. So far I feel I have increased by flexibility, in particular, my shoulder girdle laxity. Also, it might be too early to tell, but I feel stronger. At last but not least: I'm having a whole bunch of fun.
I have left a gymnastics programming book at the EFS center for all of us to learn from it and I encourage all of you to try out some of the move. Gymnastic to me, serve as an excellent litmus test of how strong we actually are.
Cheers!
Zac
I have left a gymnastics programming book at the EFS center for all of us to learn from it and I encourage all of you to try out some of the move. Gymnastic to me, serve as an excellent litmus test of how strong we actually are.
Cheers!
Zac
Zone snacks
I'm sure most of us are familiar with the zone diet and its blocking system, its a very good premise. I've followed the zone for a couple of months and the result were very impressive. Unfortunately in the busy working world we live in, measuring food all the time just isn't very logical or feasible.
Do we all time for breakfast and dinner, I hope so but what about lunch and snacks? Personally I work in a research lab setting almost all day, seemingly everyday, but I become good at preparing food before and having all my meals setup throughout the day. That being said, I completely understand people who can not accomplish this. So if you don't have he time to organize all that well sometimes, don't despair, there are a couple rules I follow when I'm in a pinch and I need to fuel my body.
1) Nuts and Seeds. These are excellent options when time is tight and you need something portable. They are loaded with healthy fat and protein. Now you may ask, won't all the fat throw off my zone blocks? Not really. With fat you can get away will eating more of it since it more than likely results in enhanced fat metabolism.
2) Stay away from the machines! There is absolutely nothing good to eat in a vending machine I don't care what you say. Everything is highly processed and is loaded to chemicals that will have your insulin levels shooting to the moon. Avoid this like the plague.
3) Try the old coffee trick. If I am hungry and I'm on the road, you can try this little trick at star bucks. Order a small coffee but ask them to put it in a large cup. This leaves room for you to put in roughly a cup of milk and you just gained a quick block of nutrients.
By simply eating some fat for your snacks you will survive the workplace and avoid making poor nutritional decisions that will only result in "longhas" (doubt I spelled that right), and poor performance.
Zac
Do we all time for breakfast and dinner, I hope so but what about lunch and snacks? Personally I work in a research lab setting almost all day, seemingly everyday, but I become good at preparing food before and having all my meals setup throughout the day. That being said, I completely understand people who can not accomplish this. So if you don't have he time to organize all that well sometimes, don't despair, there are a couple rules I follow when I'm in a pinch and I need to fuel my body.
1) Nuts and Seeds. These are excellent options when time is tight and you need something portable. They are loaded with healthy fat and protein. Now you may ask, won't all the fat throw off my zone blocks? Not really. With fat you can get away will eating more of it since it more than likely results in enhanced fat metabolism.
2) Stay away from the machines! There is absolutely nothing good to eat in a vending machine I don't care what you say. Everything is highly processed and is loaded to chemicals that will have your insulin levels shooting to the moon. Avoid this like the plague.
3) Try the old coffee trick. If I am hungry and I'm on the road, you can try this little trick at star bucks. Order a small coffee but ask them to put it in a large cup. This leaves room for you to put in roughly a cup of milk and you just gained a quick block of nutrients.
By simply eating some fat for your snacks you will survive the workplace and avoid making poor nutritional decisions that will only result in "longhas" (doubt I spelled that right), and poor performance.
Zac
Thursday, January 8, 2009
More gymnastics
Right off the bat I have made the observation that I have a number of really strong muscles, but a ton of really really weak muscles. I feel confident that my implementation of gymnastics into my routine is going to make a world of difference for my body and strength.
So far Day 1 was pushing hold and pushing BW movements
-This included 10 sets of 6s holds of a frog postion
- Moving through some rudimentary through to some advanced dips (korean dips) for 5 sets of 5
- Finishing with some basic HSPUs with my legs on a box at a 90 angle to my spine for 5x5
Day 2 was pulling
-Basic back lever in a tuck position for 10x 6s holds
-pullup and chinup variations, with my most difficult being the V-SIT pullup 5,5,5,3,3
Wedesday Rest
Day 3 was core work
- Basic V-SIT hold on parallel bars with legs below hips (the easiest variation) 10 x 6s
- Straddle holds on parallel bars, legs are outside arms and bent 5x 6s
-Core curl ups (Easiest variation) 5x 5 reps
So far it is looking good, and I will keep all of you posted in regards to my progress and my observations of the program.
So far Day 1 was pushing hold and pushing BW movements
-This included 10 sets of 6s holds of a frog postion
- Moving through some rudimentary through to some advanced dips (korean dips) for 5 sets of 5
- Finishing with some basic HSPUs with my legs on a box at a 90 angle to my spine for 5x5
Day 2 was pulling
-Basic back lever in a tuck position for 10x 6s holds
-pullup and chinup variations, with my most difficult being the V-SIT pullup 5,5,5,3,3
Wedesday Rest
Day 3 was core work
- Basic V-SIT hold on parallel bars with legs below hips (the easiest variation) 10 x 6s
- Straddle holds on parallel bars, legs are outside arms and bent 5x 6s
-Core curl ups (Easiest variation) 5x 5 reps
So far it is looking good, and I will keep all of you posted in regards to my progress and my observations of the program.
Monday, January 5, 2009
New adjustments to training
As I stated in an earlier post, I have begun implementing some new movements into my routine based primarily of gymnastics. I am playing with static holds in which I stabilize myself in a certain position, as well as BW movements.
Today Jordan and I focused on the pushing motion. We worked through some static frog holds into an advanced frog hold. Then we transitioned into some variations of the dip. We started with a normal straight bar dip and progressed further into some korean dips which were substantially more difficult to perform. Our last bout of pushing came in the form of handstand pushups. We started and ended with sets of box HSUPs in which our legs and back formed a 90 degree angle.
All in all I think it was a very productive WOD, and I look forward to solid strength gains.
As far as diet goes, I am very pleased with my results on my new diet, something that I would call the metabolic-paleo diet.
To recap this involves me eating paleo foods 24/7 but only eating carbs after the workout. This is still a high-fat diet but the protein levels are higher than in the zone.
My meals went accordingly:
PWM: 1 large yam w/ 1 tsp of light butter and 1 cup of low-sugar apple sauce
1 cup of ff milk w/ 1 serving of muscle milk
+2hrs: 1 apple and 1 pear, 1/3 cups of pepitas, 3oz tuna
+2hrs: 5 oz ground turkey
1 celery stick with 4 tbsp of peanut butter
My remaining dinner and late night meal will be high fat and high protein. I think I may have found something with this new plan. I don't feel bloated, as I did with all the carbs on the zone, and I think I might be putting on weight (just maybe).
Cheers,
Hildie
Today Jordan and I focused on the pushing motion. We worked through some static frog holds into an advanced frog hold. Then we transitioned into some variations of the dip. We started with a normal straight bar dip and progressed further into some korean dips which were substantially more difficult to perform. Our last bout of pushing came in the form of handstand pushups. We started and ended with sets of box HSUPs in which our legs and back formed a 90 degree angle.
All in all I think it was a very productive WOD, and I look forward to solid strength gains.
As far as diet goes, I am very pleased with my results on my new diet, something that I would call the metabolic-paleo diet.
To recap this involves me eating paleo foods 24/7 but only eating carbs after the workout. This is still a high-fat diet but the protein levels are higher than in the zone.
My meals went accordingly:
PWM: 1 large yam w/ 1 tsp of light butter and 1 cup of low-sugar apple sauce
1 cup of ff milk w/ 1 serving of muscle milk
+2hrs: 1 apple and 1 pear, 1/3 cups of pepitas, 3oz tuna
+2hrs: 5 oz ground turkey
1 celery stick with 4 tbsp of peanut butter
My remaining dinner and late night meal will be high fat and high protein. I think I may have found something with this new plan. I don't feel bloated, as I did with all the carbs on the zone, and I think I might be putting on weight (just maybe).
Cheers,
Hildie
Sunday, January 4, 2009
Addressing the Athlete's Zone
I think it is fairly safe to say that all of us at one point or another have questioned our current diet routine and had hoped we were following a more efficient regime in regards to improving our performance. From my experience I can tell you the most effective "diet" to follow would be the zone diet where you eat paleo foods. But the real question is "how much?" I think the answer to this question lies in what they call the ATHLETE'S ZONE, in which one eats X amount of blocks but 5X the amount of fat.
Initially the effectiveness of this diet seems almost counter intuitive. Initially one might hypothesize that a relatively high fat diet would make one lethargic and slow because fat is generally considered bad. This is quite on the contrary. By following the ATHLETE'S ZONE, your body will become adapted to burning fat instead of utilizing the quick glucose from the carbohydrates you ingest (Trust me this is a good thing, and I will explain the science of this very physiological condition in further detail in a subsequent post).
So now that we are using fat as our primary fuel, and our bodies have reached a very steady state of homeostasis, what else is going to happen on this diet? Well for one your performance will go through the ceiling. Carbohydrate metabolism is associated with the formation of blood lactate, which will all know gives us that muscle burning feeling after doing may reps of the same motion. On the ATHLETE'S ZONE this will be minimized and your so-called exercise threshold will be enhanced. Also, you will become leaner. As your body become efficient at utilizing dietary fact, that metabolic pathway will be continually followed as you body will be begin to burn up body fat (adipose tissue).
It's a win win situation, and here's how it looks. For men I would start at 16 blocks, and for women maybe 10. Assuming you are familiar with the zone diet and its blocking system, you would eat you regular amount of carbs and protein but eat 5X the fat blocks in each meal. For example if I was having a 2 blocks snack it would look like this:
1 apple (2 CHO blocks)
2 oz. chicken breast (2 PRO blocks)
30 peanuts (10 FAT blocks, 2 x 5)
If there are any individual questions or comment you can reach me here on this blog. More intimate questioning can be sent to zlhildenbrand@miners.utep.edu or 915-694-7132.
Cheers,
Zac
Initially the effectiveness of this diet seems almost counter intuitive. Initially one might hypothesize that a relatively high fat diet would make one lethargic and slow because fat is generally considered bad. This is quite on the contrary. By following the ATHLETE'S ZONE, your body will become adapted to burning fat instead of utilizing the quick glucose from the carbohydrates you ingest (Trust me this is a good thing, and I will explain the science of this very physiological condition in further detail in a subsequent post).
So now that we are using fat as our primary fuel, and our bodies have reached a very steady state of homeostasis, what else is going to happen on this diet? Well for one your performance will go through the ceiling. Carbohydrate metabolism is associated with the formation of blood lactate, which will all know gives us that muscle burning feeling after doing may reps of the same motion. On the ATHLETE'S ZONE this will be minimized and your so-called exercise threshold will be enhanced. Also, you will become leaner. As your body become efficient at utilizing dietary fact, that metabolic pathway will be continually followed as you body will be begin to burn up body fat (adipose tissue).
It's a win win situation, and here's how it looks. For men I would start at 16 blocks, and for women maybe 10. Assuming you are familiar with the zone diet and its blocking system, you would eat you regular amount of carbs and protein but eat 5X the fat blocks in each meal. For example if I was having a 2 blocks snack it would look like this:
1 apple (2 CHO blocks)
2 oz. chicken breast (2 PRO blocks)
30 peanuts (10 FAT blocks, 2 x 5)
If there are any individual questions or comment you can reach me here on this blog. More intimate questioning can be sent to zlhildenbrand@miners.utep.edu or 915-694-7132.
Cheers,
Zac
Thursday, January 1, 2009
Happy New Year
I hope everyone had a safe and happy new year, and I wish to those of you who are reading this today that you and your family have a loving and prosperous 2009.
Over the holiday break I began to wonder just how effective my training and diet has been. Over the past couple months since starting crossfit I have put on a couple pounds of muscle and leaned up considerably. Sounds pretty good; but could it be better.
Unfortunately in the last couple weeks I haven't noticed much of an increase in my strength and this always seems to happen 2 months into any program I start. After stumbling across a book on gymnastics I began to wonder: why is it that I am lifting heavy weights when I can't even lift my bodyweight with some exercises? Maybe I should be back a step and work from the ground up. I have purchase the latest bit of literature from a Coach S. at gymnasticsbodies.com. According to his forum community, many gymnastic holds and routines are far overlooked, yet they can unlock a tremendous amount of strength.
To summarize, this is how my muscle-gaining program is about to change:
Diet: I will maintain to eat zone/paleo foods however my carbs will be low throughout the day other than the postworkout meal, in which I will load up with roughly 150g of CHO. I will also up my protein to account for a slight drop in carbs and I will maintain the 5x fats mentality. I am hoping to keep insulin levels dormant for 85% of the day, but have them spike after my workout to help facilitate and anabolic cellular environment. In other words this diet is tweeked from that of Robb Wolf's mass gain diet, and is somewhat conceptualized from Dr. P's metabolic diet.
I have done my homework on this folks and I think this is a winning combination. Time will tell.
Training: I will stick to daily WODs consisting of BW gymnastics movements to train the upperbody, and heavy deadlifts and squats for lower body. The goal is to gain extremely strength and balance while loading up my core with a series of powerful movements. Not only will I be able to do muscle ups and handstand pushups, but I will be working on frog lifts and planches. Again I will let you know how all of this goes.
Questions, comments, and concerns are still welcomed!
Cheers,
Hildie
Over the holiday break I began to wonder just how effective my training and diet has been. Over the past couple months since starting crossfit I have put on a couple pounds of muscle and leaned up considerably. Sounds pretty good; but could it be better.
Unfortunately in the last couple weeks I haven't noticed much of an increase in my strength and this always seems to happen 2 months into any program I start. After stumbling across a book on gymnastics I began to wonder: why is it that I am lifting heavy weights when I can't even lift my bodyweight with some exercises? Maybe I should be back a step and work from the ground up. I have purchase the latest bit of literature from a Coach S. at gymnasticsbodies.com. According to his forum community, many gymnastic holds and routines are far overlooked, yet they can unlock a tremendous amount of strength.
To summarize, this is how my muscle-gaining program is about to change:
Diet: I will maintain to eat zone/paleo foods however my carbs will be low throughout the day other than the postworkout meal, in which I will load up with roughly 150g of CHO. I will also up my protein to account for a slight drop in carbs and I will maintain the 5x fats mentality. I am hoping to keep insulin levels dormant for 85% of the day, but have them spike after my workout to help facilitate and anabolic cellular environment. In other words this diet is tweeked from that of Robb Wolf's mass gain diet, and is somewhat conceptualized from Dr. P's metabolic diet.
I have done my homework on this folks and I think this is a winning combination. Time will tell.
Training: I will stick to daily WODs consisting of BW gymnastics movements to train the upperbody, and heavy deadlifts and squats for lower body. The goal is to gain extremely strength and balance while loading up my core with a series of powerful movements. Not only will I be able to do muscle ups and handstand pushups, but I will be working on frog lifts and planches. Again I will let you know how all of this goes.
Questions, comments, and concerns are still welcomed!
Cheers,
Hildie
Subscribe to:
Posts (Atom)
Posts
