Monthly Archives: November 2011

Eat Lots of Food

FOOD. It’s good.

And it’s necessary . . . unless you are trying to lose weight the old fashioned way . . .  (just kidding).

There is so much mystery surrounding the what, when, and how much of eating.

"Don’t eat carbs cause they’ll make you fat”.

“Oh and fat, that OBVIOUSLY will make you fat”.

“And Protein? Well too much and that will make you fat but for the most part you should eat a lot.”

Then you’re kind of stuck wondering well, then what do I eat? You don’t have time to cook and you’re always looking for a quick bite, because you’ve got a bunch of stuff to do.

For those stuck on time and looking to eat healthier and get leaner, we'll break it down simply. Who wants all the complicated stuff anyways? First let’s go over basics.

There are macro nutrients and micro nutrients. Micro nutrients I’ll go over in another article. For the most part, what you need to know is this:

There are 3 macro nutrients:

  1. Carbohydrates – These bad boys are not bad for you after all. They provide you with energy, to actually get through your busy day. They normally come in the form of sugar, starch, or fiber. You can find it in veggies, fruits, and grains.
  2. Lipids (Fat) –These guys get a real bad rap, however the truth is lipids are necessary for protecting your body from injuries and helps to create hormones in your body. Most importantly, they are great for making you feel FULL when you eat. To feel full, check out nuts, avocados, and fish oils.
  3. Proteins – The wonder nutrient that everybody talks about. Protein makes you lean, helps build muscle, repair, and maintain your body. Though protein gets a lot of hype, it shouldn’t be the end all be all of your diet. But it definitely should be a staple in your diet and you can find it in chicken, eggs, fish, and grains like quinoa.

How much?

Now that you understand that carbs aren’t all that bad and lipids won’t necessarily make you fat. You’re probably wondering how much do I eat? Sitting in the office all day might mean that I shouldn’t eat as much right? Well, if you’re exercising, it’s cool to eat whatever you want. Here are some tips to go by to make your life simpler:

  1. Eat FRESH food – Biggest problem with our diets today isn’t carbs, or fat, or all the protein. It’s PROCESSED food. Yea, those weight watchers cakes and steaks aren’t watching your weight. Sorry. And the protein bar after your workout is filled with a TON of preservatives and sugar. Eat FRESH and you’ll feel better, feel more satiated, and energetic. Most importantly you’ll be giving your body the nutrients it needs to keep itself in check.
  2. Eat NUTRIENT DENSE food – nobody likes counting calories, it’s kind of annoying.  Stick with fruits, veggies, fish, nuts, brown rice, sweet potatoes, and chicken (just rattling off a few) and you won’t feel guilty about eating something bad and then run an hour on the treadmill.
  3. DRINK WATER – lots of it. No exaggeration. 8 glasses of the water should be the minimum, but go for like 10 or 11. You’ll feel energetic in the morning, through the day, and you’ll look great.

Read more

To read some more about this approach to food, check out the article below by Nate Miyaki:

http://www.t-nation.com/readArticle.do?id=4889028

So when you’re in the office, busy, and you’re hungry – then EAT. You don’t need to starve yourself; as long as your intake is nutrient dense you’ll be fine. When you follow these simple steps you’ll feel fuller, feel better, and also look better.

Sounds like the best of all worlds’ right? That’s because it is. Now go eat some food!

Photo Credit, Charlotte Astrid

by Andrew Kobylarz

Rest – Get Some

Everyone always brags about how they get no sleep and can still function like a normal human being.

Its like a badge of honor nowadays.

Like wow, you don’t need 8 hours of sleep?

Someone get you a medal.

“I get like 5 hours of sleep a night, that’s all I really need.”

“Sleep is overrated. I can do fine with 4 hours of sleep along with some red bull or a coffee . . . then I’m good to go.”

Are you writing this on your resume under the "Skills" section?

If I was your doctor I would say that you need to start taking better care of yourself – seriously.

A good night’s sleep is probably one of the best things that you can do for your body. It gives you the ability to build a strong physique, keep your wits, and just plain feel good.

And I get it – you’re busy. You have a job, a family, errands to run, fun stuff you like to do, and more and more it seems like it would be great to add a couple extra hours throughout the day.

The solution: less sleep makes more time. More time for your job, for your family, for your errands, for fun stuff, right?

Hmm . . . let’s take a look at what less sleep does to you:

  1. Makes you dumber – yea it does. You need to concentrate, reason, solve problems, etc. in your day to day life. Lack of sleep results in poor decision making, short attention spans, and forgetfulness (Your clients and employer won’t be happy with that either, just saying).
  2. Kills Libido – everyone likes getting laid. It’s fun and feels GREAT, need I say more?
  3. Screws with your metabolism, insulin, immune system, and various other hormones that help retain LEAN muscle and keep your body in check – And since this is the look that you are striving for, it might help to get some sleep. As a matter of fact, studies show that lack of sleep makes you eat more, gain weight, and lead to obesity.
  4. Makes you look older – lack of sleep suppresses release of growth hormones, so any skin and muscle repairs aren’t going to be their best with only a “solid” 4 hours.
  5. Gets you depressed – exhaustion over time leads to symptoms of depression, and no one likes a negative Nancy.

So, it probably wouldn’t be a bad idea to get those 7 or 8 hours in.

You want to be more alert, leaner, younger, healthier, and happier? Rest those eyelids  . . . for solid 7 or 8. You’ll feel better and your clients will too. The reasons are so good it’ll make your boss proud that you came in 15 minutes late to catch that extra shut-eye.

Don’t quote me on that though.

Now, how are we going put in these hours? I thought you’d never ask.

  1. Exercise – You’ll build up that lean frame of yours and sleep like a baby. You only need like 15 to 20 minutes to get that workout in.
  2. Chill with the caffeine – The morning rush will get to you, but caffeine messes up your sleep patterns. Not to say you should abolish it altogether. Just chill with it. Want to wake up in the morning and start the day off right? Try stretching or some kind of physical activity. You can also read a good 2 part article by Eric Cressey on how coffee is actually pretty good for you too:

http://www.ericcressey.com/coffee-consumption-and-health-1

http://www.ericcressey.com/coffee-consumption-and-health-2

3.Turn stuff off – The lights, the TV and the laptop, whatever. Just turn it all off. That email can wait and you can probably record that late night show. Read a good book and just pass out.
4. Pencil it in your calendar – Get your body adjusted to sleeping at a certain time, that way you’ll be able to wind down and get started on those 8 hours of awesomeness.
5. I’m a big fan of technology – use an app.

Here’s some links to solid apps that help you sleep better for both iPhone and Android users:

iPhone users:

http://mashable.com/2010/06/25/iphone-better-sleep/

Android users:

http://www.gottabemobile.com/2011/07/15/13-android-sleep-apps-for-quicker-better-sleep/

Done reading? Good. Go to bed.

Photo Credit, mazzaliarmadi.it, kaakati, stevestjude

by Andrew Kobylarz

Want to get Lean? Take your Time

 

Everyone wants the lean look. Cool. But everyone wants to get lean tomorrow. They also eat a salad with their pizza.  Sleep? Nah I’m normally good with about 5 hours and I have coffee carry me the rest of the day.

Want to get lean? Take your time.

Take my time?

I got the beach next week, a pool party, and whatever other extracurricular activities that might involve me taking my shirt off . . .

I need to look good tomorrow. Screw it, NOW.

Shedding pounds, gaining muscle, and losing fat are not easy tasks. They are difficult to execute but are generally pretty simple to understand. But you want to know what is going to get you the healthiest and longest lasting results? Time.

You are probably thinking that if you are anything like me you don’t have time. You’ve got a busy schedule. I get it. Work, errands to run, maybe kids to take care of, cook dinner, and THEN workout!? But I’m not talking about spending 2 hours at the gym or even going to the gym 6 days a week. Really all you need is 15 to 20 minutes to get a solid workout in, even less. And you only have to go like 3 times a week.  Better yet, if you can’t make it to the gym, guess what . . . there is always the old school house of iron that you can resort to – aka your house.

Well I don’t have 15 to 20 minutes. I can’t make it to the gym 3 days a week. I don’t have time to work in my own house.

You know what those statements are? Excuses. Excuses are lame. And excuses don’t get you healthier or leaner any sooner. You can read more about what I think of excuses here.

If you don’t have 15 to 20 minutes then wake up earlier. If you have a spare 15 minutes, then get your workout in. Instead of watching YouTube or pressing the snooze button get your ass moving and get it in.

 These are the three things you will typically need to work on getting leaner:

  1. Rest
  2. Food
  3. Intense Workout Sessions

Rest – get some

This is probably the MOST important factor in getting lean. You need it to build muscle and allow your body time to recover. Despite what everyone thinks,lean muscle is made in the bed (get your mind out of the gutter girls) . . . not in the gym. It’s also great for mental focus too.

 

 

Eat Lots of food

It’s totally cool to eat lots calories throughout the day. Just as long as it is not solely chicken nuggets and cheeseburgers from the classiest restaurant of all time: The Golden Arches. Get your grilled chicken and veggies in. Also, I hear they serve starches, bread, and tons of pasta in hell but still, carbs are not evil.  Its quantity AND quality that counts when eating food.

 

Intense workout Sessions

Finally, make sure you hit the gym, or do some pushups while you’re watching your favorite TV show . . . duh. You’re not going to improve if you just sleep and eat food. And do you want to save time? Go to the gym for a half hour and bust your ass. It’s all about the intense workout sessions. You’ll feel more refreshed and burn more calories than running 60 minutes on a treadmill  - that goes for you too ladies.

 

Fitness ads will always rant about the newest pill on the market that is going to magically take all the fat out of your body so you look great without trying – kind of like liposuction. Or the coolest and easiest fad diets that are so simple you don’t even have to eat. I hate to be the bearer of bad news but those pills and diets just don’t exist.

There is always something or someone out there that would swear on your kids and mother their newest breakthrough pill or diet will get you quick results. Ignore it.  Nothing worth having comes quick and easy.

Photo Credit, lett -/=mazzaliarmadi.itafrican_fi 

by Andrew Kobylarz