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Special Ops Info USMC Info   |  FBI / LE Training Info

 

Nutrition - The Fundamentals of Eating Right

for More Energy

On average, when people stop exercising and no longer care about what they eat, they can gain five to ten pounds a year. That is why in five short years, people step on a scale and cannot believe they are nearly FIFTY pounds overweight. Weight has a way of sneaking up on you over time.  You do not get overweight overnight and you do not lose the weight overnight either.  Both take time, but fortunately losing weight can be faster if you follow a strict nutritional and exercise plan.  Both take only minutes a day. 

Here are a few eating tips TO LOSE FAT and some ideas on quick exercises routines to try when time is limited:

1)                 Lay off the fast food – Before you go on a trip or a long day at work, try to eat before you leave and pack a lunch.  Foods high in protein mixed with a natural carbohydrate are great energy meals.  Try a lean turkey or chicken sandwich with vegetables like lettuce and tomato.  Try mustard and limit mayo for reduced calories.  Fruits are great quick snacks too.  Try apples, oranges, bananas for natural sources of energy.  For more ideas see www.stewsmith.com/linkpages/dietplan.htm

2)                 Wake up and burn some calories – As busy days pile up with more and more obligations, the scheduled 5:00pm workout can easily get bumped!  Make thirty minutes of exercise fit into your mornings and do some type of workout. 

-    Try biking, walking, or running for 30 minutes

-    Go to your gym of TV video for a quick circuit routine

-         Try calisthenics like jumping jacks / pushups / crunch routine and jumping jacks / squats / lunges / crunches

-         Try using dumbbells for arms and shoulders

-         Another Tip – if you do not schedule a workout – it does not exist!!

Check out a previous article for great ideas for any workout- Quick Workouts

3)                 Don’t wait – Start NOW! – Why wait?  When you can, you should try to eat at regularly scheduled times during the day.  Healthy snacks and meals will carry you through your stressful days much better than skipping meals or binge eating.  You will find that if you keep a good schedule, you will lose weight and inches.  Add exercise to the plan and you will also get fit and feel better than you have in years. Try an eating schedule of the following recommended times:

                                                                                        i.      0630 – breakfast

                                                                                       ii.      0930 – morning snack

                                                                                      iii.      1230 – lunch

                                                                                      iv.      1530 – afternoon snack

                                                                                       v.      1830 – dinner

If your days are longer than 15-18 hours you should try another light snack at 2100 of foods like yogurt, grapes, milk.  Other snacks during the day can be salads, fruits, lean meats, small sandwiches, boiled eggs and others.  See chart on next page for better ideas on what to eat during the day and before and after exercise sessions.

4)                 Walk more for fat burn– When safety is not an issue, try to walk farther than normal when going about your normal day.  Burning a few more calories by walking is one of the easiest ways to walk off that extra weight.  Just twenty minutes of brisk walking can burn over 100-150 calories. 

5)                 Keep working the abdominal region – Not with food but with exercises like crunches, situps, and lower back stretches. When you do these exercises for just 5-10 minutes daily, it is easier to remember to watch your food intake and stop yourself from gorging.Washboard Abs link          Love-handles link
Overall, it is important to keep up the habit of moving more and eating better foods for you. These tips can help you prevent unneeded weight gain.   If you limit too much of a macro-nutrient you will see decrease in athletic performances so keep up with carbs, protein, and fats.

See Fundamentals of Nutrition Chart below and on the next page: 

The Fundamentals of Nutrition OPTIONS

Morning Meal

(Serving = fist size)

Eat 2-3 servings of any

*minimal - 1 qt water

Proteins – boiled egg whites, yogurt, milk, lean meats, protein shake, veges w/eggs

Carb/Protein mix – some fruits like grapes, bananas, blueberries – cereal with milk…

Mid Morning Meal

Eat 1 serving

Protein/carb meal bar, boiled egg, Go-Gurt, Tuna…

Fruit salad, apple, orange, banana etc…

Lunch

1 qt water

Chicken, tuna, fish, lean meat sandwich on grain bread

mix meat with salad

Mixed salads with variety of vegetables – green leafy lettuce, broccoli, carrots, tomatoes, onion

Mid Afternoon Meal

1 qt water

Optional – peanuts, almonds = high calories / good fats

Optional – juice, fruit, vegetable – small salad

Evening Meal

1 qt water

Lean chicken, fish, meat, broiled NOT FRIED

Large Salad – above

eggplant

Pre – Post Workout Meals

Before Your Cardio Workout

Before Your Lifting or PT Workout

        Carbohydrates – 75 – 100%

   Carbohydrates 75% & Protein 25%

Prior to running, swimming, biking etc…at medium to high intensity levels for 30-40 minutes, it is best to eat a small snack to boost sugar levels in your body especially if your workout is before your morning meal.  After a night of sleeping and not eating for over 10-12 hours, you need a boost to help you get through the workout.  Fruit or fruit juice is fine 20 minutes prior to workout and during is fine.  Foods with small amounts of protein can be eaten pre-workout and will help post workout requirements of protein too.

Sample Ideas for pre-workout snack are:

1-2 hours prior to lifting eat protein foods and carbohydrates so the protein is there for you after the workout. Lifting weights and doing high repetition calisthenics will break down your muscles and require protein immediately after your workout – within 30 minutes.  Foods high in carbohydrates to replace the loss of glycogen stores are needed within this time too. 

For a great rule of thumb – after you workout eat protein, carbohydrates and minimize fatty foods. 

 

Foods that should be considered are:

Bananas, apples, oranges, carrots, juice, some sports drinks, (any fruit of choice really).

Before workouts longer than 30-40 minute, add some protein to stabilize absorption rates so you can last longer:

Eat the following about 1-2 hours prior to exercise:  Yogurt, protein drink, chocolate milk, boiled egg, slice of meat or cheese, a meal replacement bar as a snack

Sip water and carbohydrate drink (juice) throughout the workout

Pre-workout ideas for lifters / PTers:

Bananas, berries, boiled eggs, tuna fish,

Fruit Drink / Protein / Carb bar is an option

Protein or carb replacement drinks are great if post workout occurs mid-day or early morning.  See above meal options for protein and carbohydrates sources and these below:

Tuna, chicken, boiled eggs, and green leafy salads with tomatoes, broccoli, cucumber, carrots, onions, and light dressing or oil.

Post Workout Meals

The key is to replace carbohydrates and electrolytes lost during the workout – drink juice or chocolate milk immediately after workout IF you lost several pounds during the workout.  A banana, kiwi, or potato will replace the electrolytes just as well.

I like to eat a can of chicken noodle soup after a tough workout where I lose 5-10 lbs of sweat in humid or arid environments.  The soup offers potassium, sodium, calcium, carbs, and protein all rolled into one meal!

Another important factor is to add protein to help rebuild muscles – see above meal / snack ideas within 30 minutes of workouts for optimal recovery / growth. 

Note - this chart applies to active teens as well but as a growing adolescent athlete you should be focused on eating to grow stronger not on the aesthetics side of fitness which can dehydrate you and potentially stunt growth. See link for more info:  Kids Health


Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the
National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy
lifestyle - check out the StewSmith.com
Fitness eBook store and the Stew Smith article archive at StewSmith.com.

 To contact Stew with your comments and questions, just e-mail him



Complete List of Books, eBooks, DVDs

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Published Books / DVDs / APPs

The Navy SEAL Weight Training Workout   |  More info   |  Book only
Complete Guide to Navy SEAL Fitness
     |    More Info     | 
Book / DVD
Maximum Fitness - CrossTraining     |    More Info     |  Book only
The Special Operations Workout     |   More Info     |     Book only
The SWAT Workout - From Recruit to SWAT      |  More Info    |  Book only
The Combat Swimmer Stroke Video     |  More Info   |  Download MP4
The Pre-Habit Workout     |  More Info  |  DVD only

New Fitness APPs Navy SEAL, FBI, Pushup. Pullups   |  More Info    |  APPS

The Complete List of Stew Smith's eBooks / Books:

* NO EBOOK READER REQUIRED  |  READ WITH ADOBE ACROBAT READER

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness    |  More Info  |  eBook, Book

Reclaim Your Life - The Erin O'Neill Program     |  More Info   eBook only

Veteran's Fitness - Baby Boomer and a Flat Stomach     |  More Info   eBook only

The Diabetic Prevention Workout   |  More Info   |   eBook only 

The Busy Executive Workout Routine    |  eBook only

Advanced Maintenance and Recovery Program   |  More Info   |  eBook only

The TRX Workout eBook     |  More Info   eBook only

NEW - Circuit Training 101 eBook      |  More Info   eBook only

NEW Obstacle Course Race eBook      |  More Info   eBook only


The Special Forces Physical Fitness Workouts

 

Combat Conditioning Workout       |  More Info  |  eBook, Book
 

Navy SEAL Workout Phase 1:  Beginner       |  More Info  |    eBook, Book
 

Navy SEAL Workout Phase 2 - 3:  Intermediate     |  More Info   eBook, Book

 

Navy SEAL Workout Phase 4  Grinder PT      |  More Info   eBook, Book


Navy SWCC Workout       |  More Info    |    eBook, Book

 

Army Special Forces / Ranger Workout  | More Info SF /  Ranger  eBook, Book

 

USMC RECON Workout       |  More Info  |  eBook, Book

 

Air Force PJ / CCT Workout      |  More Info  |  eBook, Book

 

The Coast Guard Rescue Swimmer Workout      |  More Info   eBook, Book

 

The Army Air Assault School Workout     More Info   eBook only

 

The Army Airborne Workout     More Info   eBook only

 

NEW - Upper Body Round Robin (UBRR)    More Info   eBook only

 

The OCS, ROTC, Service Academy, & Bootcamp Workouts

The USMC IST and PFT Workout      More Info   eBook only

 

USMC OCS / TBS Workout       |  More Info   eBook, Book

 

The Service Academy Workout     More Info   eBook, Book

 

Navy, Air Force, Marine Corp Bootcamp Workout   More Info   eBook, Book

 

The Army OCS and PFT Workout    More Info   eBook, Book

 

NEW Army PRT and Combat Readiness Test Workout    More Info   eBook only

 

The PFT Bible - Military / Police Standard PFT    |  More Info   eBook, Book

 


The Law Enforcement Physical Fitness Test Workouts

 

The FBI Academy / PFT Prep Workout (Vol 1 and 2)      |  More Info   eBook, Book

 

The DEA Prep Workout      More Info   eBook only

 

The FLETC Prep Workout - Ace the PEB      More Info   eBook, Book

 

The PFT Bible - Military / Police Standard PFT      |  More Info   eBook, Book

 

The Fire Fighter Workout       |  More Info   eBook, Book

 


 

 

 

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