The Training Log

drop the crap: the simple diet for your past-45 fitness tune-up

6/15/2019

“Great abs are made in the kitchen” and the worst kept secret of the fitness and diet industry is that it’s equally pointless to exercise without proper nutrition as to diet without proper exercise. And if you exercise regularly, a proper nutrition plan is actually very simple: we’re going to call it “drop the crap” (In addition to way smaller portions), as losing fat an older male and fueling hard workouts doesn't have to involve counting calories. Keep it simple and fine-tune as needed.

So here it is: the following three stages I am suggesting can be used by anyone who needs to clean-up and refocus their diet.

Step One: drop the obvious crap
If you’re in your mid-forties, by now you should know that junk food, candy, sodas, cookies, fast food and booze are wrecking your body or at least delaying your progress. The right amount of “in moderation” and “cheat food” is equal to zero: every time an overweight person consumes “the obvious crap” they’re taking a step backward or (at best) temporarily halting their progress. If your goal is to lose fat, keep it off for good. Cut it out and never go back at it ever again.

Step Two: cut the less obvious crap
Those are the foods that are considered as healthy but in fact aren’t. Those are the pretend health food choices that have more or less the same effect of delaying your progress as the obvious crap foods: low fat, fat free, low carb, gluten free, high fiber, organic, whole grain, etc.

But low-carb foods can be calorically dense and filled with the worst type of dietary fats, and fat-free foods are always sugar bombs or full with processed flour. Sugar is gluten-free. Let’s not talk about added corn syrup in every food that comes in a box. And all of them will make you fat. Now the less obvious: drop wheat products. Yup. Bread and Pasta and everything that’s white and processed. Dropping wheat-containing foods may be controversial however you’ll be able to google quite a few studies showing that wheat polypeptides bind to the brain's morphine receptor, the same receptor to which opiate drugs bind, meaning that you get cravings, overeat, and disrupt your natural appetite signaling mechanisms. Further, the health benefits of this particular grain are largely nonexistent, you don't need it, and it's probably doing you more harm than good.

And here more bad news: It can take anywhere from 5 to 28 days to drop the "addiction" to these foods. Food scientists and behavioral psychologists refer to this as the "don't be a pussy" stage and suggest three servings of "suck it up, princess" until bad habits wane and unnatural cravings subside.

It’s really hard but out here in the real world, it works for 90% of people.

Step Three: Replace all the above crap with clean stuff

Replace your breads, cereals, and pastas with rice, potatoes, quinoa, oatmeal, buckwheat, and starchy vegetables.
Replace your milk with unsweetened almond, coconut, or cashew milk
Replace your juice with water
Replace the pretend health foods with foods you cook yourself. Don't follow a Paleo diet, but eat your meats, veggies, eggs, and coconut oil

@philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏❤️💪🏋️‍♀️🔥🚀

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trailquake 2019: it's a wrap!

6/2/2019

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An important note here: my colleague Alex featured in the picture above finished top 30 in the 10K race, in his age category. Awesome job Alex!

The first trail race of the year for me. Basically getting up the mountain then down. Last year I injured one of my thighs on the way down the 10K and basically this was it for me for the year, so this year I did only the 5K to make sure I don't re-injure myself. Well I am happy to report that this race was so super awesome I think I am doing the 10K again next year! A little slow again though, but let's make sure about no injuries this season!