Tuesday, 20 January 2009

3 Random Fitness and Nutrition Tips

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

I just though I'd give you some random workout and nutrition tips so here they are:

1. Onions = Amazing Superfood... Eat onions every day if possible.

Not only do I love onions, but not long ago I read a longevity study that surveyed a large amount of people who had lived over 100 years of age. One of the things in common they noticed was that these amazing people that lived to ages exceeding 100 ate a lot of onions.

Kind of strange, eh?... but not a surprise to me. In fact, onions are certainly an important super-food as they contain unique organosulphur compounds and potent antioxidants that are rare in other foods.

I've also studied dozens of reports that correlated onions with pretty impressive reductions in cancer risk.

I try and add onions to almost any meals I can think of... slices on sandwiches, salads, in my morning eggs, in veggie mixtures with lunch or dinner, and more.

2. Mix up your workouts with "5-minute bodyweight exercise challenges"

This is a unique way to add variety to your workouts and you could even get a friend in a little competition with you.

Just throw one of these in at the end of a workout as a high intensity finish, or even just do at home on non-gym days.

Essentially, all you do is choose 1 specific bodyweight exercise such as bodyweight squats, pushups, lunges, etc and try to do as many reps of that exercise as you can in exactly 5 minutes (timed).

This works best by trying to do 20 or 30 reps at a time and then taking short rests of about 10 seconds before going on with your next round of reps.

We've made this a competition between some people at my gym where we all line up and get timed for 5 minutes and see who can do the most squats or pushups or whatever it may be in that 5 minute time period.

From what I've experienced, if you can do 100 or more pushups in 5 minutes, or 200 or more bodyweight squats in 5 minutes, those are very impressive numbers. I believe my record was somewhere around 225 bw squats in 5 minutes.

3. Example of the Glycemic Index (GI) being useless

In the past, I've spoken of how choosing your foods based on the glycemic index can be misleading and useless in many cases.

For example...

Watermelon has perhaps one of the highest measured GI's of all foods (much higher than even cake and ice cream). However, a reasonable serving of cake and ice cream may give you a whopping 700 or 800 calories. Compare that with a typical serving of watermelon may give you 50 or 60 calories max!

Believe me... watermelon isn't making anyone fat!

Ergo, GI is pretty much useless when you're not considering "Glycemic Load", which also factors in the quantity of carbohydrates ingested in a typical serving.

Of course, if you haven't already read Isabel De Los Rios' Diet Solution Program, I highly recommend you check it out... it's everything you could ever want to know about nutrition, calories, macronutrients, foods that burn fat, foods that stimulate fat gain, and so forth...

Also, you can check it my ebook: The Truth About SIX PACK ABS

No comments:

Post a Comment