When you make your body a Priority NOW, it will take care of you latter!
Congrats on all your good work and I’m the one that should be thanking you for all the good work you have done and given 100% all the time. Remember, you are the one that did the work to get where you are now, I was just there giving you the tools, you took them and ran with them! Great work, fantastic dedication and commitment. Proud of you. ~ Jean-Michel
(Bride Fit Challenge 2013).
So, after such a long time of doing something a certain way, you’ve created what is called a “pattern” or “habit” and that sometimes, can get very comfortable . Now you’ve come to realize or maybe a friend, a relative or God forbid a doctor, has made you realize that, certain ways you do things have to change in order for you to go on living perhaps a longer and healthier life, a life that doesn’t have to be a struggle each time you have to go up a flight of stairs or even just tie your shoes.
You see, the way our “body/brain connection” works can be quite complexed but to keep it simple and to put in layman’s terms, we as humans for the most part, LOVE to be comfortable and given a choice we will take the shorter, quicker and easier route 95% of the time, because of exactly that… IT’S EASIER! But easier has a price and a hefty one at that.
Over a period of time, that “Easier Route” has lead you to where you may be today. Now keep in mind that one doesn’t get out of shape or fat or obese just by eating junk food, fast food or being inactive once in a while, just like one doesn’t become healthy, strong and powerful by eating a good balanced meal and being active once in a while. It takes consistency to achieve either end results. Repeating an action over and over again on a regular basis, will get you into that “Habit”. Creating a habit or pattern has been proven scientificallyto take between 20 and 80 some odd days and in some cases even longer. The same amount of time is needed to brake that habit and pattern!
So the next time you feel like quitting, ask yourself this question:
“Why did I start on this new path?”
Consistency, regularity, will get you results. It’s up to you to decide what results you’d like.
Until next time,
(1) Making Habits, Breaking Habits: Why we do things, why we don’t and how to make any change stick: by Jeremy Dean, (Da Capo Lifelong Books) , ISBN: 0306822628
In all of my years training sports performance athletes as well as the average 9 to 5 five person, I found that question to be one of the most recurring one I’ve had to answer, of course once you put aside the “How do I loose 25 pounds in 2 weeks” question! lol
Here’s an article that I found recently that helps clarify the answer . It’s been written by Roxanne Fisher, Health Editor at bbcgoodfood.com.
Enjoy the read.
Cheers & Here’s to Health
Confused about carb-loading? If you’ve heard the term but the concept still eludes you, sports nutritionist, James Collins explains how, when and why maximizing fuel stores can greatly benefit your race performance…
What is meant by the term ‘ Carb-Loading’?
This is used to describe a period of high carbohydrate eating to maximise the body’s glycogen stores in preparation for an endurance event. The science and practice in this area has shifted a lot in recent years. Previously a ‘classic’ approach involved training hard to deplete the body’s glycogen, followed by a seven-day, high carbohydrate diet to replenish stores.
It is now believed that carbohydrate stores can be maximised over the two days before a race. This is achieved with high carbohydrate intakes – a rough guide equates to approximately 10g carbohydrate per kilogram of bodyweight – so for example, a runner weighing 60kg would aim to consume 600g of carbohydrate each day.
Experienced runners, who are used to the classic seven-day carb-load, or who find it difficult to eat regularly, may wish to begin three days before the race. There is no need to follow the seven day approach – it may even increase fat stores in some runners.
How and when should I start to carb-load before a race?
Ideally start to carb-load two days before an event, possibly three days for more experienced runners. The overall target is 8-10g of carbohydrate per kilogram of bodyweight. More practically, this means setting up a schedule of three meals with three snacks a day (morning, afternoon and evening).
What are some different ways to carb-load?
Increasing your carbohydrate intake doesn’t necessarily mean eating huge volumes of pasta. Firstly, increase the carbohydrate content of meals by adding a bigger portion of your preferred source of carbohydrate. Adding fruit juice to your meal will also help to up your intake.
Snacks will play an important role in reaching your goal – try to eat a high carbohydrate snack three times a day. Some good recipe options could include:
What should my portion size of carbohydrates be at each meal?
With each meal, try to aim to fill your plate half full with carbohydrate. Protein is less of a focus at the carb-loading stage, but still important for muscle tissue repair, so fill quarter of your plate with protein.
Don’t worry about weight gain of a few kilograms during carb-loading. This is to be expected and much will be water weight that is bound to carbohydrate during storage in the body.
Are you training for an event this year? Share your tips and experiences below.
As a sport and exercise nutritionist, James Collins regularly provides comment and consultation within the media and maintains a role of governance within health & nutrition in the UK, where he sits on The Royal Society of Medicine’s (RSM) ‘Food and Health’ Council. He was heavily involved in advising Team GB in the run up to the London 2012 Olympic games, and now towards Rio 2016.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.