 “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
@philippemora > I come from the future. I work and I workout. Always be kind and passionate.
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 In order to improve performance basically we have to work real hard. But hard training (both strength and cardio) will not result in growing performance and being stronger without proper nutrition and most importantly: rest. I am writing this to remind myself about the important role rest plays in obtaining maximum performance and results from the hours spent in the gym. The Value Of Rest When we train hard, it is rest that makes us stronger, because it allows the muscles that we have broken down during workouts to heal and recover. Why does rest play such an important role in muscle recovery? It is during sleep where growth hormone levels are at their highest. Physiologic improvement in any sport can only occur during the rest period following hard training. This is also why consuming the proper foods and supplements immediately following such training is so key. In other words, without proper recovery time, not only will we reach a performance plateau, but we also will run the risk of injury, and may even experience reduced performance: less strength and less endurance - this is called overtraining. The Scientific Studies: not enough rest aka overtraining messes up key hormonal balance There have been several clinical studies done, and in many individuals overtraining increased the body's cortisol levels and dehydroepiandrosterone (DHEA). DHEA and cortisol are the body's long-acting stress hormones and are antagonistic to each other to some degree. DHEA has an anabolic or building influence, while cortisol has a catabolic or tearing down effect on the body. Normally these hormones are in balance.They become imbalanced during chronic overtraining. If proper recovery is not obtained such as in chronic overtraining conditions, the body will continue to make increasingly greater amounts of cortisol, while reducing the amount of DHEA produced. The consequences of elevated cortisol and reduced DHEA can be devastating. The negative effects may include:
Rest And Relaxation It all looks very simple to avoid overtraining: the best defense to overtraining is a proper combination of good rest and proper nutrition. A well-planned training program will include adequate recovery time and proper nutrition, including proper supplementation. Most importantly listen to your body when you see the early warning signs of overtraining. Be flexible and adjust your workout, your sleep and your diet accordingly. Understanding the signs of overtraining and responding accordingly will help you reach your goals faster. See ya in the winner's circle! @philippemora
I come from the future. I work and I workout. Always be kind and passionate. 🙏❤️💪🏋️♀️🔥🚀  And the big spring shedding has started! I think I am already about 7-8lbs down since February 15th. The rule of thumb usually is 2lbs per week maximum and that applies to me very well. And yes it’s a slow process and a mind game and it’s really hard.  @philippemora
I come from the future. I work and I workout. Always be kind and passionate. 🙏❤️💪🏋️♀️🔥🚀  The unforgivable truth: in 4 years at my current job I gained 50 lbs. I am now 207lbs, up from 167 in June 2015. And all the while I’ve been exercising daily …. For somebody my size (I am 5’7 and stocky) this kind of weight is incredibly unhealthy – I estimate my ideal range between 165 and 185 give or take given my muscle mass. “But you’re exercising! There must be something you’re doing wrong at the gym!” well not really except that for workouts to be effective they need to be incredibly focused and high intensity but the dirty secret that any person who’s serious about fitness will always tell you …. nutrition …. … is most important for me (and I am pretty sure everyone that’s human aka not the photoshopped bodies you constantly see on Instagram) it’s both nutrition and weight tracking that have gone out of wack, I can’t see one going without the other, and any strict gym and exercise regime won’t get anywhere if the nutrition isn’t equally focused and disciplined. work stress … … equals total nutrition derailment. Office politics and evil people at work result in coping mechanisms that almost inevitably involve fattening comfort foods. So what do I do now? Get back to a healthy weight! That’s about 20lbs to get rid of to start with. At a healthly rate of 2lbs a week, thinking of potential plateaus, I hereby declare the next 12 weeks as my detox-and-get-back-on-track trimester. It’s a long and lonely journey, I should get back to healthy range sometime in June. I do prefer to be smaller. Obviously difficult to maintain! @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
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Weights, Track, music, PLACEs. Always be kind and passionate.
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