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Wednesday, December 23, 2009

Oh to be lean without the mean!

Another blog entry driven by an email from a client - they so inspire me to keep hard at it EVERY DAY, because truly the greatest reward for what I do is to see athletes experiencing joy in what they do.

"It has been about 18 months since my personal session with you in Boulder, and it is still as fresh and meaningful as it was the day we met. I have been working on the basic ideas you suggested, especially the “habituation” of a solid training program.

The one aspect that I have not yet mastered is what Bobby called “the fat loss game” but I am working on it and know I will make progress. If you have any additional writing and/or tips on this I am certainly open to suggestion!!!

To be honest, I am surprised that I still recall and think about our training session, but I truly do. I find it amazing that a one hour session has had such a profound and long lasting positive impact on me."

How very kind of you Joe – it makes the heart sing when you positively impact some aspect of an individual’s life. Happy Holidays to you & your family as well, (& to all of you out there that read my blog!).

The “Fat Loss Game” as you know, is the toughest one of all – here are some more guidelines, some old, some new:
· Read In Defense of Food – by Michael Pollan
o Eat often, not so much, mostly raw & unprocessed fruit & vegetables
o Eat meat as a side dish
· 5-6 meals a day, keep the caloric density weighted towards the AM
· Serve your actual (tested daily caloric requirements) with these meals; no more, no less (yes – no less)

- Also read Bob Seebohar's book - Nutrition Periodization for Endurance Athletes

· Fuel your training separately before, during & after workouts; so when you train, you eat extra to fuel that training, when you don’t train, you eat only your regular daily requirement.
· Walk plenty as part of your training – throw in a big hike (1 – 6 hours) per week. Start & end all runs with a 3 – 5min walk. Make sure that at least 60% (if possible 80%) of your other/run training is easy aerobic (below 70% of heart rate reserve – max minus resting times .70, plus resting)
· Eat (good) fats
· Stay satiated – i.e. do not allow yourself to get hungry. Snack proactively (i.e. choose, buy, decide on snacks while satiated, not when you start becoming aware of hunger)
· Watch out for the caloric density of juices, sports drinks, salad dressings & sauces

Hope this is useful,
Best wishes,
Bobby McGee

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