We had our first workshop for the year on Tuesday night and it was awesome!
Ryan Levick joined me in what was more of an open forum discussion, rather than a straight presentation like our last workshop. This gave everyone an opportunity to have their questions answered and lots of discussion was generated from each question.
Here are the main points that were discussed:
- Breakfast: not just a mandatory meal for the day, but also the time to load up on fibre, carbohydrates and some good protein. Food choices include oats (porridge or muesli), yogurt, fruit.
- “Meals” not “snacks”: most people refer to their meals in between breakfast and lunch and lunch and dinner as “snacks” and this usually leads to eating typical snack items such as muesli bars, biscuits and other starchy or sweet foods. Think of these as meals, that must be balanced with fibre, carbs and protein and you are more likely to make better choices.
- Fibre is essential: it is an insoluble nutrient that is not absorbed by the body. It passes through and acts as a “broom” for your insides, cleaning it of waste and toxins. Most people are severely deprived of sufficient fibre.
- You can eat before a workout but don’t have anything heavy and don’t have it sooner than 1-2 hours prior to exercise.
- Dinner is not the main event: protein and lots of veggies and salad is all you need. Dress up the salad with a healthy dressing.
- Green tea is a very useful supplement. Either use the tea bags or supplement form to help promote your metabolism and fat burning as well as the antioxidants in it.
- Skipping meals is not allowed: it will leave you tired, anxious and cranky not to mention hungry. Avoid cravings by eating at regular intervals.
- You can eat later at night if you exercise late, however it’s your food choices, not simply the time, that will determine whether you will gain weight.
- Supplements are very useful but should not replace fresh, whole foods where possible.
- “No carbs” is not recommended. Cutting foods with essential nutrients and vitamins and minerals is nonsense and will leave you hungry, malnourished and depleted.
- “Reducing” carbs is recommended. You do not need to eat heavy meals laden with pasta, bread and sugars. Occasionally is fine, but most of the time eat lean, light and be hungry in a few hours.
- How do you know your metabolism is fast enough? You should be hungry every few hours.
- Water is essential. You must be drinking litres of water every day.
These are just a handful of the things that were discussed during the workshop. I have not even gone over the video of it yet, but this is enough to show you that the information is common sense, but the application of it is not as simple.
About the Author
Ryan Mitchell is the owner of Evolution Fitness Centre and is a qualified personal trainer and strength and conditioning coach. Ryan is dedicated to helping people achieve their health and fitness goals and draws on his experience and knowledge gained from training people of all ages and fitness levels. Ryan is a former Australian Powerlifiting Champion and Australian team member.
