Training for cross country over the summer,what should I eat?

Trying to get ready for my first year of XC next fall (sophomore) and dont know what to eat to keep my body in shape.I eat pretty unhealthy most the time,fast food,junk food,cokes,ect…Im looking for a list of foods I can eat throughout the day.Breakfast,lunch,dinner,and snakes.

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How to Get Rid of a Fat Belly Quickly?

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The 10 Commandments of Training

By: Joe Friel

The following is a adapted version from The Cyclist’s Training Bible¹. Friel’s philosophy is that you will get a better return for your time and energy invested by training efficiently. When these guidelines are incorporated into your training and thinking, your racing results will subsequently improve. Although this comes from a cycling book, the principles are broad enough that they can be applied to other sports training as well.

Commandment 1—Train Moderately

Train within the limits of your body’s strength, endurance, and speed most of the time, and don’t try too often to find these limits. This means that you should finish most of your training sessions feeling like you could have done more. It’s okay to stop a session earlier than you may have initially planned. This is important because your muscles will contract forcefully only so many times before they refuse to go hard again. No amount of willpower will replenish your depleted glycogen stores, so slowing down becomes the only option. If your physical limits are encountered too frequently and over a long enough time, then your body’s ability to adapt is exceeded and your recovery becomes significantly delayed.

One of the biggest mistakes we can make is to do the easy days too hard and the hard days too easy because we haven’t adequately recovered, so we can’t go hard enough. If you look at the top performing athletes, you will see a great difference between the intensities of hard and easy days. This is how you become fitter. If you have high intensity all the time, no amount of strength of character and willpower will speed up the body’s cellular changes. We best adapt when the stresses are slightly increased—even the old rule of thumb of no more than a 10% increase in training volume per week may be too much for some.

When you develop carefully, especially with intensity, eventually you will get stronger and you’ll also have more time and energy for other pursuits in life. As an athlete, you will get far more out of your workouts (both physically and emotionally) if you enjoy your training than if you are constantly on the edge of overtraining.

Commandment 2—Train Consistently

Because the human body thrives on routine, it is important to develop a training pattern that mostly stays the same from week to week—regular activity promotes growth. Of course, this doesn’t mean to do the same workout every day, week after week—variety also brings positive change.

Breaking consistency often results from not adhering to the Moderation Commandment. Overdoing a workout or week of training is liable to trigger injury, illness, burnout, or fatigue. Our fitness level is not stationary—we are either improving or getting worse. When we frequently miss a workout, this equals a drop in fitness. However, we shouldn’t work out when ill. Sometimes, taking a break is necessary.

Instead of having a “more is always better” attitude, instead, adopt the following: “do the least amount of properly timed, specific training that brings continual improvement.” Of course, this does not mean that we shouldn’t do hard workouts or that it isn’t necessary to occasionally find our limits and resultantly experience fatigue. Problems arise when we don’t know when to back off, when to rest, and when to do less than planned. The “more is better” philosophy will inevitably lead to burnout, overtraining, illness, and injury. Training consistently, not extremely, will lead you to your best fitness level and your best racing performance. The key to consistency is rest and moderation.

Commandment 3—Get Adequate Rest

Here is a truth that many athletes understand intellectually, but not emotionally: without adequate rest, you will not improve. It’s not when you are working out that you improve your fitness, but during rest that the body adapts to the stresses of training and grows stronger. As you increase the level of training, the need for rest also accumulates. Simply put, you will not improve if you don’t rest, and more specifically sleep, enough. During sleep, the body mends and grows stronger because human growth hormone is released in spurts. When we cut back in sleep (which all too often happens when life gets in the way—we often either get up earlier or go to bed later to fit in another workout), it takes us longer to recover and our consistency in training suffers. We raise the risk of injury and illness because damaged cells take longer to heal. Glycogen stores aren’t fully replenished between workouts, leading to decreased endurance performance over several days. Ultimately, burnout is imminent. Most athletes need at least 7-8 hours of daily sleep (Juniors need 9-10 hours per night). We can do this by including naps during the day, or if this is not possible, simply go to bed earlier. Again, establish a routine.

Commandment 4—Train with a Plan

Few self-trained athletes do this, but it is a fundamental part of improving in almost any endeavor of life. Some athletes follow a plan they found in a magazine, but as soon as the new issue comes out, they abandon it and follow a new one. Often, you will improve if you follow a plan—any plan, even one of poor design. Just don’t change it.

Realize, however, that all plans can be changed and that yours won’t be set in stone. Expect that something will come up and get in your way—a cold, an overload at work, travel plans, etc. —and have some flexibility to cope with the many factors that will get in your way. Don’t be upset when something comes up that will interfere with the plan, and change the plan to fit the new situation.

Commandment 5—Train with Groups Infrequently

We at amateur-athlete.com believe in the value of social networking and connection, especially when it comes to training with others, as we believe that there can be a real advantage to training with others…sometimes. Riding in groups provides experience with race dynamics, develops handling skills, and allows you to enjoy others’ company by making the time go by faster. However, what can often happen is that the group will cause you to ride (or run or whatever) too fast when you would be better off doing a slow and easy recovery ride, and conversely, will go too slow when you should be hammering. Other times, you will need to go shorter or longer or do more hills than what the group wants to do. Further, group workouts can often degenerate into unstructured races at the most inopportune times.

Smart and structured group rides are difficult to find, and sometimes you may need to create your own. During the winter base-building phase of your training, try to find a group that rides at a comfortable pace. For the spring intensity-building period, ride with a fast and challenging group, just as when racing. Also, on a safety note, avoid big packs that are unsafe and take over the road.

Commandment 6—Plan to Peak

For your most important competitions, your season plan should bring you to a peak. These are your “A” races. Each peak may last for up to a couple of weeks, which you can do two or more times in a season. Your “B” races are also important, but you will only rest a couple days before these, not taper and peak for them. “C” competitions are simply tune-ups to get you ready for the A and B events. You should use these to get experience, practice pacing, to gauge fitness, or even as a social event. Between your peaks, still race, but the emphasis will be on re-establishing endurance, speed, and force to prepare for your next peak.

Commandment 7—Improve Weaknesses

Most cyclists spend too much time working on what they’re already good at—that is, if you’re a good endurance rider, but don’t have much speed, you’re mostly doing endurance work. Same thing goes for good climbers (spending most time on the hills), and sprinters (doing intervals). What is your weakest area? If you don’t know, ask your training buddies—they’ll most likely know. Then spend more time working on that area. Understanding your “limiters” is critical for you to successfully race.

Commandment 8—Trust Your Training

When it comes time to race, few of us trust our training. When the big race nears, we often fear that we haven’t done enough, so we train right up to race day. Don’t. To be fully ready to race, it takes 10 to 21 days of reduced workload, depending on how long and hard the training has been. To do better, cut back before big races. Trust me (and your training).

Commandment 9—Listen to Your Body

We must listen to our bodies to train smarter and get faster. Cyclists (and other types of athletes) who train smart always beat those who train hard.

Commandment 10—Commit to Goals

The decisions you make, often without even thinking, will have an impact on how you ride. In order to race faster and stronger this season, you need to train differently and may even need to make some lifestyle changes. Think about what may be holding you back—too little sleep? Eating too much junk food? Not enough time spent in the weight room during the winter to build greater force? Perhaps your training partners are holding you back.

Establish your goals, and look at how they relate to your lifestyle and training. Conclude that if you need to make changes, you can do it. Only you can control how well you race.

Racing at your best level requires a 24/7/365 commitment that is not just training-related. The higher your goals, the more your life will need to revolve around eating, sleeping, and working out. We need to eat the right amounts of nutritious foods to fuel our bodies for training and help speed recovery by replenishing depleted energy and nutrient stores. Eating nutritious foods provides the right building blocks for a stronger body. Working out and sleep have a synergistic effect on your fitness.

To be fully committed to your sport, you must become a student of it: read all the (reputable) books and websites you can; talk with coaches, trainers, and more experienced athletes; ask questions, though remember to be a bit skeptical. There is a lot of (mis)information out there that does not have solid scientific backing (hence the reason for this site!). Keep a training log, which can help you remain focused on your goals and monitor your fitness. The log should include details of your workout and also perceptions of effort, stress signals, race results and analyses, signs of increasing or decreasing fitness, equipment changes, or anything else you feel may be important to keep track of.

Though, keep in mind that everyone has only x amount of time and energy she/he can give toward the sport. Sometimes, we need to establish what we want to do versus what we need to do—our responsibilities, like jobs, families, etc. cannot and should not be forsaken just to ride a bike. We must restrain our passion, or else we’ll quickly alienate others who aren’t equally as zealous.

¹Friel, Joe, The Cyclist’s Training Bible, 3rd Edition, pp. 12-18 2003, Velo Press, Boulder Colorado, 2003.

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The Fourth Season: A 12-step Program for Ramping Down

You may be raring to go, but jumping back into training too early isn’t a good idea.

By: Mark Allen
Triathlete magazine

A triathlon season has four parts. The first three are pretty clear. It starts with the base period, usually in winter and early spring. Long, steady aerobic miles and weight training lay the foundation in the base period. The second is the anaerobic or speed phase, which lasts about one-quarter to one-third of the time you spend on your base. You add intervals to the endurance and strength of your aerobic training base and receive high-output speed and endurance in return. Next comes the taper. A well-executed taper down from peak training volume lasts around four weeks from start to finish.

Now, for the fourth phase. This is one of the most critical yet least understood parts of training: It’s the off-season, when you allow your body to fully charge up and recover. It’s the balance to the energy output of the other three phases. To many, the off-season translates into taking two weeks easy after the final race of the season and then jumping back into a structured training program in hopes of getting a head start and a foot up on their competitors.

However, our bodies don’t work best this way, and a good off-season can last up to three months. If this sounds impossible, then go train, but don’t expect any significant gains next season. But if you want to get faster, have more endurance and do better in your races next season, read on.

Moving Forward

Most of you are nearing the end or have already ended your main training for the year. What you do now will have a profound effect on what happens in the future. The off-season is not a time to discontinue workouts altogether. Activity is essential, but structure is not. Intensity, speed and regiment at this time of year will get you a rap on the knuckles, as both body and mind get depleted from months of big workouts. You’ll get the list of Do’s to choose from in a moment. But first we need to cover the three big Don’ts.

1. Don’t start back too soon. Just about everyone goes into the fall and early winter months motivated to train. The drive to train can come from two opposing forces. One happens when you had the great successes in your racing this past year, which makes you even more excited for what could be achieved in the following season.

With success as your motivator, you can be on a great race high that masks the need to cut back on training. However, to accomplish the two most important goals of the off-season, which are to recover and regroup, downtime is essential. An early jump into a big training program is a guarantee for a mid-season burnout next year.

The second reason for wanting to dive back into training can come from disappointment, especially if it happened at your season finale. Using disappointment and frustration as a motivator can put your name on the Early Start mistake list with just as much ease as if you were overly zealous. But once again, emotions (disappointment, frustration) are masking the body’s need to shut down for a while and just chill out, take a breather, relax and recover.

2. Don’t become one with your couch. Taking a break from structured training is not a carte blanche invitation to become a sloth. This can result in excess weight gain, lethargy and having a huge mental block against getting back into the swing of training. This is the opposite of the Early Starter but can have a similarly negative effect on what happens next season. We’ll talk in a moment about what activity means during the off-season, but safe to say it doesn’t mean mastering the remote control for your television.

3. Don’t sneak biggies. When most triathletes feel their fitness begins to slide they want to sneak a big workout in just to maintain things. It may be an unscheduled long ride on the bike, a quick speed session or a workout that turns into a race with their buddies. This can be a good thing as long as it’s not a regular part of your schedule. Otherwise, it becomes training, and training turns the off-season into a muddled version of the regular season, which turns the regular season into a muddled version of the off-season.

Getting it Right

So, what should you do? Here are a few tips for setting yourself up with the right balance of recovery without losing too much fitness.

1. Rest then assess. Take three weeks rest and recovery with only a minimum of easy training (up to a maximum of 30 to 60 minutes per day) after your last race of the year. Simply do light exercise that still moves the blood through your body with the focus of having total enjoyment.

If you plan an hour jog, but at 20 minutes your body is saying "enough," then in the off-season it truly is enough. By doing this, you will allow full recovery that only really begins after about two to three weeks of very low-intensity workouts.

2. Train without training. During the year you swim, bike and run with focus. Part of a good off-season requires taking a mental break from the standard routine. Begin your off-season training with workouts that don’t feel like workouts. Try mountain biking, trail hiking, cross-country skiing, snow-shoeing, rock climbing or anything else that uses the heart and muscles but is not about miles or training time to put in your log book. If you must swim, bike and run, start with a volume that is at most one-quarter to one-half of what you do mid-season.

3. Keep running . . . a little. You can take a complete break from the bike and the pool and still come back strong next year. However, it’s important to do a small amount of maintenance work for the run. If you take complete time off of running, when you begin your training again the joints and tendons could be subject to a higher chance of injury. But try to just run as your body tells you. Don’t have a definitive plan or goal of the amount of time you will run. If you feel good, go a little longer. If you feel tired, cut the run short.

4. Stay flexible. The off-season is one of the best times to work on general flexibility. Without your body having to deal with the miles of training, you can effectively apply the benefits of flexibility work. When you start back with a structured program, you will be more flexible and your body will be adapted to the rigors of flexibility work at the start of your training season.

5. Let your mind relax. One to three months away from a structured training schedule will not only recharge your body but will also recharge the motivation stores in your mind. Skipping workouts or cutting back is not being lazy. It is being wise. Take time to listen to your body, take more breaks, naps, sleep more at night and cut out the workouts. Be flexible when deciding what to do for exercise.

6. Eat now for next year. We all tend to scarf down the junk food the first weeks after the last big race. All the things that you denied yourself in the pursuit of excellence come calling your name, and most of us succumb. Splurging a little bit is fine, but do your best to cut the food slide before it adds too much evidence around the midsection.

Body composition is only one reason to eat well in the off-season. A second is that it can take weeks to several months to stock up the reserves of nutrients that are depleted over the season. It can also take that long to heal the tissues and build up the reserves of components in your hormonal systems that help you race well, think clearly and have emotional stability. Balance the splurge with an even larger amount of healthy foods.

7. Do a race. Find a fun race every three to six weeks. This is your get out of jail free card. Go into it with no speed work, and give it everything you have. This will keep a huge amount of your overall fitness intact yet still allow you to recover. Make sure you have not been sick in the two weeks leading up to your fun race, and monitor your health in the two weeks post-race. If you do come down with something in that timeframe, it is your immune system indicating a need to keep the training knob turned to low.

8. Sleep, sleep and sleep some more. There is nothing like several weeks with full nights of sleep to charge the body up and rebalance the hormone and energy systems. Think of catching up on sleep just like you would losing weight. Make it a long-term project. One healthy well-proportioned meal won’t melt away months of overindulging at the dinner table. One or two nights of good rest won’t make up for months of cutting the ZZZs short.

9. Remember your support crew. Just about everyone has a group of family and friends that was left on the chopping block when it came to carving out time to train. Thank them—more than once. Do something with them they enjoy—more than once. Hang up the training shoes and hang out with them—more than once. After a while they’ll get tired of you and want you out of the house again anyway.

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16 Ways to Eat Healthy While Keeping it Cheap

Eating healthy is important. Eating healthy:

• Lowers disease risks
• Increases productivity
• Gives you more energy
• Makes you stronger

You probably think eating healthy is expensive. I’ll be honest — it is. But there are tricks to keep it low cost. Here are sixteen ways to eat more healthy while keeping it cheap.

What is Healthy Food? Before we start, let’s define healthy food. It consists of:

• Protein. The building blocks of muscles, needed for strength.
• Fat. A balanced intake of omega 3, 6 & 9.
• Veggies. All kinds, especially green fibrous veggies.
• Fruit. Full of vitamins.
• Water. 1 liter per 1000 calories you expend.
• Whole grain food. Oats, rice, pasta, breads, …

On with the tips.

1. Switch to Water. I drank huge amounts of soda daily for more than 15 years. Then I started Strength Training and switched to water:

• It’s healthier
• It’s cheaper

Quit the soda & drink water. Take a bottle wherever you go.

2. Consume Tap Water. Check the price of water on your tap water bill. Now check the price of bottled water. Quit a difference, isn’t it? So why are you buying bottled water?

• Cleaner? Not necessarily.
• Better taste? No, simply a matter of Adaptation.

Bottled water companies get their supply from the same source you do: municipal water systems. It’s like selling ice to Eskimos. If you don’t trust the quality of tap water, filter it yourself. I use a Brita Pitcher. One $7 filter cleans 40 gallons water.

3. Eat Eggs. I always have eggs at breakfast:

• Full of vitamins
• High in proteins
• Low in price

Don’t believe the Eggs & Cholesterol myth. Dietary cholesterol is not bound to blood cholesterol. Want to make it cheaper? Buy a chicken.

4. Eat Fatty Meats. Fatty meats are cheaper & more tasty than lean meats. You think it’s not healthy? Check the Fat Myths:

• Fat doesn’t make you fat, excess calories do
• You need a balanced intake of fats: omega 3, 6 & 9

I’m on the Anabolic Diet, I buy beef chuck instead of sirloin.

5. Get Whey. The cheapest source of protein. 70$ for a 10lbs bag lasting 4 months. Nothing beats that. Use whey in your Post Workout Shake to help recovery.

6. Tuna Cans. Canned tuna is cheap & contains as much protein as meat. Alternate tuna with eggs, meat & whey. You’ll easily get to your daily amount of protein.

7. Buy Frozen Veggies. I mostly buy frozen veggies:

• Take less time to prepare
• You don’t waste money if not eaten in time
• Can be bought in bulk for discounts & stored in your freezer

If you can afford fresh veggies, then do it. I go frozen.

8. Use a Multivitamin. Pesticides lower the vitamin levels of your fruits & veggies. Two solutions:

• Buy organic food. Expensive.
• Use a multivitamin. $10 a month.

Choose what fits your wallet best. I take the multivitamin.

9. Fish Oil. Omega-3 is found in fish oil. Benefits of omega-3 consumption include:

• Lowered cholesterol levels
• Decreased body fat
• Reduced inflammation

You need to eat fatty fish 3 times a week to get these benefits. Time consuming & expensive, I know. Try Carlson’s Liquid Fish Oil with Lemon flavor. One teaspoon daily. You’ll be ok.

10. Buy Generic Food. The box might be less attractive, it’s certainly more attractive to your wallet. Brand-name food will always be more expensive. You’re paying for the name. Get real. Food is food. Go generic.

11. Buy in Bulk. Think long-term. Buying in bulk is more expensive at the cashier, but cheaper in the long run:

• Gets you discounts
• Saves time
• Saves car fuel

Invest in a big freezer. Buy meats & veggies in bulk and freeze them.

12. Go to One Grocery Store. This grocery store is cheaper for meat, that grocery store is cheaper for veggies, the other grocery store is cheaper for fish… How many grocery stores are you going to, trying to find the cheapest food? Think!

• Time is money. Stop losing a day shopping.
• Cars don’t run on water. Lower your fuel expenses.

I get all my food in a big grocery store near my place. It hasn’t the cheapest price for all foods, but it saves me time & fuel.

13. Make a Plan. A classic, but worth repeating. Everything starts with a plan.

• Make a list of what you need
• Eat a solid meal, don’t go hungry
• Go the grocery, get what’s on your list & get out

No need to take your partner or kids with you. This is not a recreational activity. Just get your food & get back home.

14. Take Food To Work. Ever counted how much money you throw away buying food at work daily? Start preparing your food for the day on waking up:

• Get up earlier
• Eat a solid breakfast (like Scrambled Eggs)
• Prepare your food for work in the meanwhile

Total time 30 minutes. No stress during the day about what you’ll be eating & you get healthy food while sparing money.

15. Eat Less. This one is obvious. The less you eat, the lower your grocery bill. If you’re overweight, get on a diet. Your health & bank account will thank you.

16. Don’t Buy Junk Food. The last one. Stop buying anything that comes out of a box, it’s:

• Unhealthy
• Expensive

If you actually find junk food that is cheaper than whole food, think long-term. Health implications.

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One in three kids is overweight or obese – one in three!

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An unfortunate side effect of our age of technology seems to be taking its toll on our children’s health – obesity. An astounding one in three kids is overweight or obese – one in three! The sedentary life of television, DVD’s and video games keeps their attention for long periods of time. Instead of playing outside riding bikes, climbing trees or being in a game of basketball, kids today are sitting still. The topic of putting kids on a diet has now become a hotly debated item. Should you or shouldn’t you? The answer is complex.

The first action you should take to help your child lose unwanted and unhealthy weight is a visit to your family doctor. Depending on the severity of the problem, they may recommend a dietician to be part of the team. Children’s bodies are not like adult’s simply because they are still growing. They are developing muscle and bone, the foundation for their immune system and brain functioning. Good nutrition is important for all age groups, but it is crucial for kids to have proper eating habits. Junk food may be their first choice, or perhaps their only choice! It is up to parents to provide healthy food instead.
 

Your child’s diet should include a balance of the food groups we all know we should be eating. The important component to this is correct portions. Growing children seem to be hungry all the time. Make sure they have options for nutritious snacks like fruit, whole grains, nuts and raisins. Watch their intake of sodas and sweets. These will really add the pounds. A burger or pizza every now and then will not hurt just watch the frequency. Balanced nutrition is vital for growth and weight control. Plan meals and have family dinners with the TV off – this is great time for quality relationship building as well.

 
The other equally important ingredient in helping your child reach and maintain a healthy body weight is activity. Weight loss is simple. The formula is – calories out should be greater than calories in! Enroll your child in community sports events. Perhaps dance or karate lessons are more to their liking. Encourage them to go outside and just play. It’s a great way to make friends in the neighborhood. You may have to limit video game time. If you do, help them find other more active pursuits to fill their time. Good health is a combination of a healthy diet and exercise, particularly for the little ones among us.
 

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The Right and Effective Home Remedy for Acid Reflux

Are you fond of eating junk food, protein-rich food and processed foods? If you do, well, this is bad news for you. You are certainly a candidate for an acid reflux problem in your stomach and esophagus.

Acid reflux is a condition that is a prelude to ulcer. It is caused by a disturbance in the acid-alkaline condition in the stomach.

Eating specific acid foods that are hard to digest induces stomach spasms or twitching which causes the cardiac sphincter, opening between the esophagus and stomach to open for gases to form that should not.
This is an indigestion problem that has gotten out of hand and created acid wastes to flow up to your esophagus causing an irritation. This irritation, if not controlled can result to ulcers and other infections. The acid reflux diet that you have been eating should now be changed.

Once you have the symptoms of acid reflux, you need not resort to medications at once to cure the problem. You can start with home remedies that are surely less expensive.

You may start with changing your diet. You have to say goodbye to the following food and beverages: tea, coffee, radishes, garlic, onion, spices (pepper), oils, alcohol, sugar, soft drinks, diet soft drinks, asparagus (Brussels sprouts), high protein foods, pasta noodles, corn starch, eggs, plums, prunes, cranberries, and all processed foods including junk foods. Now, you may want to cry. All your comfort foods are gone.

If you think, you cannot abruptly eliminate them in your diet; start with taking just small amounts. Then start substituting them with the following: fruits, citric fruits in small amounts though due to their acidic content, all kinds of vegetables and almonds.
If you feel that you are not feeling the acid reflux symptoms anymore, you may go back to your previous diet in moderation though to prevent recurrence of the acid reflux.

Aside from proper diet, there are practical home remedies to avoid the acid reflux symptom. They are:
·    Avoid smoking before or during meals.
·    Eat in an upright sitting position.
·    Do not lie on the bed immediately after eating.
·    Take small walks after eating. It stimulates the digestive system.
·    Avoid exercise after a large meal.
·    Avoid wearing tight clothes.
·    Do not drink alcohol while eating.
·    Chew food slowly and thoroughly.

One of the home remedies for treating acid reflux is the ginger alternative. Ingesting ginger with a meal helps to reduce an upset stomach. The ginger is grounded and added to foods and taken in tea or capsule form. Most herbalists recommend consuming 500mg. of ginger with a full glass of water after meals.

We are often told by our physicians to drink more water, if possible at least 8 glasses each day. The water helps eliminate body toxins and allow the body to expel acid naturally.

Green tea has been used for centuries in Japan and other oriental countries as an after dinner drink. Green teas assist the body in the digestion process, and help soothe the stomach’s sensitive tissue.

Herbal teas containing peppermint, chamomile, ginger, licorice root and catnip even in just small traces help the stomach lining repair itself. Often, one cup of tea following dinner is enough to reduce future acid reflux symptoms.

So, kiss acid reflux symptom goodbye!

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