Everyone should be thinking now about how to achieve early "fighting weight" before the competitive season arrives. The holidays tend to add 5-9 lbs extra body weight, which tend to slow down ascents and prolonged performance significantly. Every year this extra "padding" seems to grow rather than disappear completely.
TELL ME WHAT TO DO AND WHAT TO DO NOT!
Most people will naturally migrate to their natural-healthy body weight by regular daily exercise following the DO's and DO NOTS' of this weight management lifestyle:
1. DO reduce carbohydrate calorie intake by 30-50%.
2. DO increase plant foods, vegetable and fruit intake by 25-33%.
3. DO replace fluid losses starting with 1-1.3 fluid ounces per kilogram or 0.5-0.7 fluid ounces liquid per pound body weight per day.
4. DO limit calorie intake later in the day; consume last meal 3 hours prior to bedtime. (This does not imply that calorie timing neglects total daily calorie intake.)
5. DO reduce excess fat calories from meat, dairy, or dairy byproducts.
6. DO prolong aerobic exercise or frequent short anaerobic exercise to increases the rate of weight loss daily.
7. DO restrict calorie weight-loss periods to 3 weeks length resulting in small gradual weight loss then include a reward of 3-7 days "Vacation" options to a menu plan that includes both no calorie-restriction and no calorie-excess controls.
8. DO limit weight loss rate to 0.5-1.0 pound weight loss each week.
9. DO consume a minimum 1,500 (+/- 300) calories per day during calorie restriction periods only.
10. DO limit fatty meats and processed food calories.
11. DO consume a variety of nutritionally balanced foods in calorie-restriction protocols.
12. DO set realistic weight loss goals that result in slow, moderate body mass change (avoid setting immediate unrealistic goals).
13. DO NOT adopt temporary dietary protocol apart from a permanent "Lifestyle" change.
14. DO NOT impose hunger severity initiating stages of starvation.
15. DO NOT allow rapid weight loss, which has been implicated in the fast weight regain in the off-season.
16. DO NOT take stimulants, steroids, or diuretics.
17. DO NOT diet with excess protein above 1.6 grams protein per kilogram ( > .75 grams/lb) body weight.
18. DO NOT diet with an excess intake of foods rich in saturated fat from dairy, animal, or poultry byproducts.
19. DO NOT consume excess amounts of packaged or fast foods.
20. DO NOT attempt a weight management lifestyle without require regular daily exercise.
21. DO NOT eat foods with processed Trans Fatty Acids (TFA) also called partially or completely hydrogenated vegetable fats; found in many packaged foods and processed baked goods.
22. DO NOT DRINK ALCOHOL: Alcoholic beverages supply high calories but few nutrients. These effects of alcohol alter judgment and can lead to dependency and a great many other serious health problems. Experimental evidence from several metabolic studies showed a suppression of lipid oxidation by alcohol and thus the enhancement of a positive fat balance. The non-oxidized fat is preferentially deposited in the abdominal area. The experimental metabolic evidence suggests that the consumption of moderate amounts of alcohol has to be accounted for in the energy-balance equation and may represent a risk factor for the development of a positive energy balance and thus weight gain. Higher levels of alcohol intake raise the risk for high blood pressure, stroke, heart disease, certain cancers, accidents, violence, suicides, birth defects, and overall mortality (deaths). Alcohol may increase the risk of liver cirrhosis, inflammation of the pancreas, or damage to the brain and heart. Heavy drinkers also are at risk of malnutrition because alcohol contains calories that may substitute for those in more nutritious foods. Alcohol neutralizes anabolic hormone affects in muscles following exercise.
23. DO NOT eat excess calories above calorie expenditures more than 1 meal per week.
24. DO NOT eat high amounts of carbohydrates except after intense workouts.
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