Great Job 6AMers. It was a fun morning. 1000m row 3:43 Single Rep Max Squat Clean - 185# (I had a little trouble standing up with it...but I got there in the end) Bonus: 75 and 50 (rings)
So pooped, very glad tomorrow is my rest day.
I know we are still very conscious of our weigh-ins and I've been hearing,"no change in weight". The important thing is not really weight loss as much as it is a "shape change". We want to reduce body fat percentage. As Heleen as been teaching us we want to improve the quality of the fuel we're putting into our bodies so we can perform better as athletes. Whether you realize it or not one of the most exciting byproducts of becoming this fit is that you are also becoming an athlete. For some of us this means going from being a couch potato to an athlete. So we are working towards athlete shape and not as much "weight loss".
Ernie, you have asked one of the most debated questions in modern nutritional research. Volumes are written on the subject of good vs. bad fat and billions (yes, billions) have been spent in research. What you've probably heard is we should have low-fat diets with as little unsaturated fats as possible. If you had an hour I could sum up why our doctors and government is telling us to eat this way and why it is making us more unhealthy. If you really want an in-depth story, I recommend Gary Taubes' book Good Calories Bad Calories (long book) or Why We Get Fat: And What to Do About It by the same author (short book). But if you really want some good info quickly, read up on Mark Sisson's blog Mark's Daily Apple. Great article here http://www.marksdailyapple.com/healthy-oils/
I also highly recommend this article which gives a historical summary of nutritional recommendations, summary of what fats actually are, and what kind we should try to eat. http://www.westonaprice.org/know-your-fats/skinny-on-fats
Basically, stay away from predominately polyunsaturated fats found in canola, safflower, corn, sunflower, soybean, and cottonseed oils. Use olive oil on your salads (make your own dressing!). Use tropical oils such as coconut, palm kernal, and red palm oil for cooking. Buy high Omega-3 eggs instead of regular eggs. Egg yolks are not the devil and you should eat them. Neither is lard (GASP!). I haven't used it much myself, but maybe someone else here has and can tell you more. Speaking of lard, animal fats are acutally a good mix of the fatty acids we need, so quit buying the "ultra-lean" red meats (DOUBLE GASP!!)
Have you considered a Primal Blueprint or Paleo cookbook to help you with some of this? It's great to be informed on what we should eat and what we shouldn't, but translating that to the kitchen can be difficult sometimes. I really like all of Mark Sisson's cookbooks, especially Primal Blueprint Quick and Easy Meals.
ps-Brad informed that he told some of you at the 6am class that I would recommend you put butter and brown sugar on your yams. First, NEVER take nutrition advice from Brad. Second, I would never tell someone to put sugar on anything! Third, make yam fries in the oven! Cut them into sticks, toss with oil (coconut or olive), sprinkle with paprika and a TINY bit of salt, bake in a single layer at 425 for about 15 min.
Does anyone have a healthy veggie recipe they like? I get so burned out on the ones I make. Please share!
Great Job 6AMers. It was a fun morning.
ReplyDelete1000m row 3:43
Single Rep Max Squat Clean - 185# (I had a little trouble standing up with it...but I got there in the end)
Bonus: 75 and 50 (rings)
So pooped, very glad tomorrow is my rest day.
I know we are still very conscious of our weigh-ins and I've been hearing,"no change in weight". The important thing is not really weight loss as much as it is a "shape change". We want to reduce body fat percentage. As Heleen as been teaching us we want to improve the quality of the fuel we're putting into our bodies so we can perform better as athletes. Whether you realize it or not one of the most exciting byproducts of becoming this fit is that you are also becoming an athlete. For some of us this means going from being a couch potato to an athlete. So we are working towards athlete shape and not as much "weight loss".
Got up to 115 on the squat cleans.
ReplyDeleterow - about 5 minutes (I took it a little too leisurely. Clark caught me joining in a conversation when I should have been rowing my heart out).
Yesterday, Camie and Heleen wrote about eating good fats. What's the difference between good and bad fats?
6am killed it today. I wasn't as cool as clark at the 185# Squat Clean, but I hung in there at 160#.
ReplyDeleteI almost caught Brad and clark on the row, coming in at 3:44. Maybe next time
Ernie, you have asked one of the most debated questions in modern nutritional research. Volumes are written on the subject of good vs. bad fat and billions (yes, billions) have been spent in research. What you've probably heard is we should have low-fat diets with as little unsaturated fats as possible. If you had an hour I could sum up why our doctors and government is telling us to eat this way and why it is making us more unhealthy. If you really want an in-depth story, I recommend Gary Taubes' book Good Calories Bad Calories (long book) or Why We Get Fat: And What to Do About It by the same author (short book). But if you really want some good info quickly, read up on Mark Sisson's blog Mark's Daily Apple. Great article here
ReplyDeletehttp://www.marksdailyapple.com/healthy-oils/
I also highly recommend this article which gives a historical summary of nutritional recommendations, summary of what fats actually are, and what kind we should try to eat.
http://www.westonaprice.org/know-your-fats/skinny-on-fats
Basically, stay away from predominately polyunsaturated fats found in canola, safflower, corn, sunflower, soybean, and cottonseed oils. Use olive oil on your salads (make your own dressing!). Use tropical oils such as coconut, palm kernal, and red palm oil for cooking. Buy high Omega-3 eggs instead of regular eggs. Egg yolks are not the devil and you should eat them. Neither is lard (GASP!). I haven't used it much myself, but maybe someone else here has and can tell you more. Speaking of lard, animal fats are acutally a good mix of the fatty acids we need, so quit buying the "ultra-lean" red meats (DOUBLE GASP!!)
Have you considered a Primal Blueprint or Paleo cookbook to help you with some of this? It's great to be informed on what we should eat and what we shouldn't, but translating that to the kitchen can be difficult sometimes. I really like all of Mark Sisson's cookbooks, especially Primal Blueprint Quick and Easy Meals.
ps-Brad informed that he told some of you at the 6am class that I would recommend you put butter and brown sugar on your yams. First, NEVER take nutrition advice from Brad. Second, I would never tell someone to put sugar on anything! Third, make yam fries in the oven! Cut them into sticks, toss with oil (coconut or olive), sprinkle with paprika and a TINY bit of salt, bake in a single layer at 425 for about 15 min.
Does anyone have a healthy veggie recipe they like? I get so burned out on the ones I make. Please share!