Nutrition

Why I Use “The Truth About Six Pack Abs” as a Way to Improve Running

Truth About Six Pack Abs Helped Me Be a Faster Runner

I was able to improve my running time using a method that was not supposed to be about running. In fact, it was about getting in better shape, losing fat, and eating better.

However, the benefits were that I was able to actually be faster at my 10K time.

Caveat – the program I link to in this post is to an affiliate program. I bought it with the purpose of leaning out, learning how to eat better and lift weights. It was not supposed to be about supplementing my running training but it ended up working really well.  Find out more here.

What is Truth About Six Pack Abs?

Truth About About Six Pack Abs is the number one selling fitness and nutrition product available on Clickbank.  From the title it is easy to figure out what the program is about – losing belly fat to look and feel better.

It can seem “sale-sy” when you read the sales copy.  However, when I read about the author on Tim Ferris’s Four Hour Work Week blog and the fact that he had sold over 500,000 copies I figured it had to be at least somewhat legitimate to sell that much.

Basically, the program provides the reader with the following things:

  • Exercise suggestions that are easy to follow (which can easily be incorporated into a running program)
  • Information about which foods to avoid
  • Simple ways to increase daily movement of the body to burn more calories
  • Loads of foods that will increase your body’s potential to lose weight faster
  • Suggested food intake schedules
  • Targeted information about getting your mid-section in shape

Why I Used the Program

People who are new to running often think that their belly fat will magically disappear.  However, as a long-time runner I know that I can run all the miles in the world and still manage to keep a bit of a belly.

I had been looking for a solution to my stomach fat problems for a while and knew that it was a matter of calories in/calories out.

That was not working because it lacked structure.  Left to my own devices I will eat too much and even the wrong foods.  Running is not an excuse to eat whatever you want, whenever you want.

I knew that I needed to do something different and this ebook was going to be that something different.

I bought the program out of interest more than anything.  However, when I read it there was actually some very good organization and it provided the structure and tools I needed to do two things:

  1. Tell me exactly how to eat in order to minimize stomach fat
  2. Tell me exactly how to work out to maximize calorie burn and lose fat

This is exactly how Truth About Six Pack Abs is structured.  From that point on I was committed to sticking to the Truth About Six Pack Abs to see how I could benefit from it, while still running.

The Benefits of the Program to My Body

It took about 1-week to go through the program and to get comfortable with the system.  There is a lot of detail in there which was interesting to read.

However, the book is presented in easy to follow “rules” and hints that can be easily followed.  For example, the author tells you exactly how to eat, how much to eat, and when to eat.  He covers which nutrients provide the best benefit and when to eat them.

My weight went from 161 pounds to 149 pounds in 4 weeks.  I was much leaner, meaning that it was fat that was disappearing.

I also got stronger.  My bench press went from 135 pounds for 10 reps to 190 pounds for 10 reps 4 weeks later.  The beauty of this is that I was actually seeing some pretty good muscle gain and it showed all over.

Why the Program Improved My Running

Again, I did not buy this with the intention of improving my running speed.  It was pure vanity and to try to lose fat around my stomach.

However, at the end of the 4 week period my 10-K time went from 45:34 down to 43:23 at the lowest.  It was not a one off as all my runs prior to the weight loss was around the 45 minute mark and after it was between 43:23 and 44:00.

I did nothing different with my training.  I was not focusing on speed or extra miles during this period.  I was just running to maintain my status quo.

The reason my running time improved was for two reasons:

  1. I weighed less!  I did not have to move that extra mass around and had more energy to run quicker.
  2. I was stronger!  The weight program and eating protocol made me stronger and being in better shape meant I could run more efficiently and with more power.

Summary and Recommendation

Considering this is a running blog, I resisted actually posting this blog.  I did not want to appear to be just trying to pitch a product.

However, given that I have used this weight loss and nutrition system successfully I can comfortably recommend to my readers that it is worth the money.

The power is in the system – this tells you exactly what to do and when to do it.  That took the guesswork out of it for me.  I need structure and I got it with the Truth About Six Pack Abs.

You can get your copy of the program by following this link.

 

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Posted by The Running Guy - June 13, 2012 at 9:09 pm

Categories: Fitness, how to improve running, how to improve running time, Improve Your Running, Nutrition, Weight Loss   Tags: , ,

Runner’s Diet – Beyond the Basics

Every runner knows that eating healthy foods such as fruits and vegetables, lean meat and nuts are good because they boosts our immune system, repairs working muscles and most importantly it provides energy for the run. Yes, the energy you need does not only come from energy bars, energy drinks, but do they come from real food as well. Most would argue that eating energy bars are far more convenient than eating real food, but by following the suggestions below, your body will get the dozens of nutrients it needs to become healthier and more optimized for running.

Believe it or not, you can get the most from your fruits and vegetables by looking at their colors. There is a wide range of spectrum to choose from, each pigment offering different health benefits. The red fruits and vegetables may contain lycopene (tomato), ellagic acid (strawberries) and Quercetin (apples, red onions) to name a few. These nutrients reduce the risk of certain cancers and lowers blood pressure. Moreover, orange and yellow pigmented fruits and vegetables may contain beta-carotene (apricots, carrots) that helps prevent night blindness and improves your memory; and vitamin C (oranges) which boosts the immune system. The green pigment has chlorophyll that reduces the risk of cancers and normalizes digestion time. The blue and violet pigment like in the case of grapes has resveratrol which is good for the heart.

And it is much better if you will eat these with the skin on. Aside from the added fiber, the skin has phytochemicals that lessens the risk of preventable diseases. Instead of using a peeler, it is smarter to just wash the produce thoroughly and when cooking in high heat to wrap it in foil to leave their skin intact.

A rule of thumb for runners: eat nine servings of rainbow daily. It means to get as much as five colors or more of produce in their plates. By following this regime, you can maximize your intake of essential vitamins and minerals.

In your daily diet, you should also include 4 to 5 servings of seeds. Studies have shown that seeds contain protein and essential fats, and also compounds that are antioxidants. Seeds help you maintain your body weight as well as it lowers the risk of Type 2 diabetes and certain type of cancers.

As for your source of protein, your best option will be from meat coming from free-range or grass-fed animals. Aside from protein, it is also a source of iron and zinc for healthier red blood cells and a stronger immune system. In preparing meat, make sure that you trim the fat and instead of frying, you can either grill it or bake it. Aim for 140 to 200 grams of lean meat daily along with the fruits and vegetables. Researchers report that eating a well-balanced diet will result in a lower risk of heart attack, vascular diseases and stroke.

Seafood is another vital source of protein. They are an excellent source of zinc, copper and chromium which are essential minerals that most runners lack. In choosing seafood, it is recommended that they come from deep cold regions. Fish like Salmon, Char, Mackerel, Sardines, Cod, and Oysters are great examples. The reason is that they contain more Omega-3 fatty acids. Omega 3 benefits include better brain development, a healthier heart, and protection against joint pain, fewer headaches and many other health benefits. It is recommended that you eat at least two servings per week.

Another product from animals that is highly nutritious is milk. Milk supplies calcium and whey. These two gives the immune system a boost while lowering the blood pressure and lessening the risk of heart diseases. Fermented milk products like yoghurt and cheese have live bacteria that also strengthen our immune system. It is best to eat two to three servings of low-fat dairy daily and 1 serving of fermented milk product.

Wrapping it all up, eating nutritiously for runners is as easy as it is fun. The variety of the different sources of nutrients should prepare the runner for even the hardest training regimen.

Go beyond the basics with our comprehensive list for the best women’s stability running shoes. Men will want to check out our Top 5 picks for Stability Running Shoes 2011.

Article Source: http://EzineArticles.com/?expert=Al_M._Kind

The Truth About Quickness – I’m a big fan of Kelly Baggett, and he collaborated with Alex Maroko to create an excellent resource for runners who want to get quicker. Make sure you check his program out if you are looking for how to improve running!

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Posted by The Running Guy - November 5, 2011 at 11:43 am

Categories: Nutrition   Tags:

Nutrition For Runners – 3 Basic Guidelines

Do you want to reach your full potential as a runner? Do you want to feel strong and energized during and after your run?

Proper nutrition is vital to your success as a runner. Don’t neglect these basic guidelines:

1. WATER – Make sure that you are remaining hydrated throughout the day. The minimal water requirement for the average person is 64oz. I recommend at least 80oz for runners. Plan to drink during your run if you are running longer than 30 minutes. If you are running longer than an hour you will need to replace electrolytes and some carbohydrates too, so consider a sports drink for your long runs. Headaches, fatigue and dizziness may be signs of dehydration.

2. MACRONUTRIENTS – Be mindful of your carbohydrate, protein and fat intake. The quality of these macronutrients will directly affect the quality of your running. Carbohydrates are your fuel source. You need to have adequate fuel before you run and then you need to replenish these fuel stores post run too. Choose complex carbohydrates like pasta, potatoes or rice. Limit fiber in your meals leading up to your run to avoid gastrointestinal distress. Adequate protein is essential for recovery and repair. I recommend at least 70g daily. Quality protein choices include lean meat, eggs, soy, low fat dairy, whey, legumes and fish. Remember to include protein in your post run meal. Runners can follow a low fat diet, but be sure to include sources of omega fatty acids. Good fats include nuts, avocado, olive oil and salmon.

3. MICRONUTRIENTS – We all know that we should take a daily multivitamin and mineral supplement, but as a runner this is non-negotiable. Runners have greater nutritional needs than the average person. In fact, runners need to take supplementation more seriously. When you run you loose minerals through sweat so supplement calcium, magnesium, iron, etc accordingly. Your body is also working hard to repair and build tissue so additional vitamins are needed to help these processes. As research continues to highlight the roles and benefits of various antioxidants, be mindful to include a variety of these in your diet. The best way is to eat a variety and fruits and vegetables every day. Runners benefit especially from all berries and also the superfruits because of their anti-inflammatory properties.

To be the best runner you can be, be aware of your nutritional needs. Eat and drink with purpose. You will feel healthier and run stronger!

Happy Running!

Brigitte Spurgeon is a Certified Running Coach and Endurance Runner in Raleigh, NC.
For more information about the cutting edge antioxidant drink recommended by Brigitte for her runners, visit http://www.resveratrolandsuperfruit.com

Article Source: http://EzineArticles.com/?expert=Brigitte_Spurgeon

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Posted by The Running Guy - January 31, 2009 at 2:04 am

Categories: Nutrition   Tags:

Hydration Techniques For Running in Hot Weather

The absolute most important thing that you can do when running in hot weather is to hydrate properly. Running in the heat is a highly taxing activity that can deplete body fluid in short order. To function at optimum levels, the body needs generous levels of fluids, mainly water. Just keep in mind the fact that a healthy human being’s body is about 60% water at any given moment, and a runner’s performance can decrease by as much as 30% with only a 2% loss of water content. By not hydrating adequately the decrease in performance is unavoidable. If dehydration is great enough, it can lead to serious injury, such as heat exhaustion, heat stroke, head trauma due to fainting, or even death.

Most people underestimate how much fluid they need to drink. While the average sedentary adult needs to drink a minimum of eight 8-ounce glasses of water per day, the average runner needs a minimum of twice that much. You should drink 16 ounces of water two hours before your run, and another 16 ounces right before you start your run.

Depending on the severity of conditions of running in hot weather, such as the temperature, your intensity, and perspiration, you should drink anywhere between four to twelve ounces of water every 20 minutes during your run. Alternatively, if you’re racing, you should be able to pick up some drink at every aid station, which are typically placed at every mile. Assuming ten minutes per mile, you would pick up a drink after every other mile. However, it never hurts me to drink at every single aid station.

After your runs, drink another 16 ounces for every 30 minutes that you ran. Not only that, you need to drink fluids throughout the day. By drinking eight ounces of fluid every 1 ½ to 2 hours between your daily errands, you will have already done half of what is considered good hydrating. The other half will be taken care of in the moments before, during, and after your runs.

Keep in mind that if you are running in hot weather for more than one hour, replace some of the water (i.e. half the daily amount) with sports drink because the excessive perspiration will flush out needed electrolytes if you drink strictly water. Sports drinks will provide you with adequate amounts of sodium, potassium, and carbohydrates. During marathon training, my daily consumption consists of 1/3 water, 1/3 sports drink, and 1/3 fruit juices.

There are some helpful extra measures that you can take to make sure that you are properly hydrated. First, check the color of your urine. If it is yellow, or even worse, brownish, you need to drink more. It should be pale or clear. Second, even though you’re drinking lots of fluid, make sure that you are not urinating every 20-30 minutes. If you are, it means that you’re body is not retaining what you drink. This typically happens when you drink too much water, haven’t consumed enough sodium, or are consuming too many diuretics (i.e. coffee, tea, soda, alcohol). To remedy this, eat something salty such as chips, crackers, and pretzels and top it off with sports drink. Then follow up with another load every 1 1/2 to 2 hours. And don’t consume diuretics unless you have to, such as when you are on prescribed medication. Third, weigh yourself before and after your runs. For every pound that you lose after your runs, drink 32 ounces of fluid. Fourth, don’t wait until you’re thirsty to start drinking. If you are thirsty, you are already dehydrated and need to drink more.

Ark Agpalza is a long time runner and at the time of publication of this article was working as a product expert in the running industry.

You may republish this article in it’s entirety and without changes if you provide a link to eRunningTips.com.

Article Source: http://EzineArticles.com/?expert=Ark_Agpalza

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Posted by The Running Guy - July 5, 2008 at 10:04 am

Categories: Nutrition   Tags:

How Can a Runner Get Proper Nutrition Without Losing Energy?

So much information is available on the internet about nutrition, it is difficult to know what to eat or what to avoid. One of the biggest mistakes runners make is improperly nourishing their bodies, especially people who enjoy running early in the morning before eating breakfast. Without proper fuel, glycogen and blood-glucose levels can fall to dangerously low levels, which will affect a runner’s energy levels. A good breakfast can lend a hand with a successful workout.

Breakfast of Champions

Breakfast should consist of simple and complex carbohydrates and some lean protein. A meal of about 500 calories for two to three hours of running is normally sufficient. Eating toast or a bagel with peanut butter and fruit is a good way to begin your workout because it is packed with carbs and low in fat. Stay away from coffee, fried foods, vegetables and anything you know will upset your stomach.

After your workout, your meals should be a high carbohydrate, high protein combination to promote muscle recovery and nutrient replenishment. Some good suggestions are pasta with grilled chicken or salmon, brown rice with tofu, or an egg white omelet with wheat toast. This is also a good time to take a vitamin supplement or nutritional drink.

Drink Lots of Water

A runner has to stay hydrated. The best method for this is to drink plenty of water before the run. Don’t wait to feel thirsty before drinking because that is a symptom of dehydration. There are many sports drinks on the market, but be careful of the carbohydrate levels and sodium levels in some. Water is the best drink of choice for an athlete.

Not only is it important to drink during a run, it is important to drink after running. Avoid drinks containing caffeine immediately after running, as caffeine is a diuretic and can contribute to dehydration.

Nutritional Supplement for Endurance

To ensure proper nutrition without overeating, a supplement is recommended for runners as this will add nutrition without adding unwanted calories or body mass. Vibe is an excellent choice for a nutritional supplement. Vibe is the most complete answer to a runner’s need for essential nutrients. This nutritional supplement is convenient, great tasting, and economical. It is a powerful way to receive balanced nutrition for an active runner. A more complete, proven combination of healthful goodness in liquid form can’t be found. More information about Vibe is available at www.NutritionForChampions.com

Karen Vertigan Pope writes for Ciniva Systems, an award winning Virginia web design company. Ciniva specializes in web design and SEO. Ms. Vertigan Pope is the Project Support Manager of Ciniva Systems. Ciniva Systems is in charge of SEO for http://www.NutritionForChampions.com.

Article Source: http://EzineArticles.com/?expert=Karen_Vertigan_Pope

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Posted by The Running Guy - May 10, 2008 at 6:29 pm

Categories: Nutrition   Tags:

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