NUTRITION
1. How important is my diet?
Very. This is a lifestyle program, meaning, we want you to make some permanent changes in the way you eat on an everyday basis. This doesn’t mean you can never have another bowl of ice cream, but it does mean that you need to pay close attention to everything you put in your mouth. In addition, the truth is, you can exercise all you want, but if you continue to make unwise dietary choices you will not see the results you are looking for.
The path to better health is not about an on-and-off diet. Instead, you need to learn to fuel your body for maximum health and well-being, and to adapt to the needs of your internal engine. A good diet is eating for maximum health and performance.
Imagine that your body is a car that you need to fuel regularly to make sure it runs. Crucial to running at peak efficiency is the type of fuel you use. Instead of high-grade gasoline, you might save money and time by using low-grade kerosene. The car may continue to run, but down the line, you might find that it needs substantial repairs. Gasoline is more expensive, but in the long run, your car "metabolizes" it more efficiently, runs smoother, requires less maintenance, and lasts longer.
You can’t cheat your body. You need to eat the right foods in order to boost your metabolism, lose weight, and achieve maximum health and performance. The key to weight loss is consuming fewer empty calories, or low-grade fuel, and increasing caloric expenditure through exercise.
2. How much water do I really need to drink per day. I have a really hard time drinking eight 8-ounce glasses a day. Help!
It can be difficult to get in your eight glasses of water a day, but once you get into the habit, you will feel and look so much better! Water hydrates your entire body, making your skin softer, your hair healthier and your brain sharper! Try to drink a glass of water as soon as I get up each day to start out. Drink another glass of water before each meal and each snack. If you are having 5 snacks/meals daily that’s already six glasses (counting your morning wake up glass)! Buy a reusable water bottle that lists the amount of ounces it carries. Fill it to your desired goal and make sure you drink it all before the day is through. Carry water with you everywhere you go. Before you know it, you'll be craving it! One word to the wise, it’s best to halt your water drinking regimen at least an hour before bed so that you won’t be waking up several times at night to use the bathroom.
3. I've been eating baked potatoes, popcorn and salads. I don't eat real fatty foods, and I don't eat sweets. Why aren't I seeing results?
First, the baked potatoes and popcorn do nothing to fuel your metabolism. They are basically just starch that your body will convert to sugar and possibly store as fat. Salads are great as long as they aren’t always the same and you’re not limiting them to iceberg lettuce plus a few tomato slices. Think mixed greens with baby spinach and chard and some bitter greens. These will give you additional vitamins and minerals lacking in the iceberg lettuce. Add some protein to your salad and you’ll really be having a meal. You have to eat a balanced, nutritious diet in order for your body to respond positively. You have to combine good sources of protein (like tuna, egg whites, turkey, and chicken), with fresh vegetables and fruit, along with carbohydrates for energy. If you try eating a balanced diet, rich in lean protein, fresh fruits and veggies, and good clean carbs, you will see the results.
4. I travel, and I have to eat out a lot. How can I eat a decent meal on the road?
If you fly a lot, consider packing some healthy energy (or protein dense) snack bars, some baggies with baby carrots, or some homemade trail mix with raw nuts and seeds (skip the salted nuts, since flying is dehydrating enough as it is). Skip the alcohol while your traveling. Again, you don’t need the extra calories and it can act as a diuretic. When you are dining out, skip the bread basket and always eat a salad before your meal. Choose dishes that are really basic and simple. Skip the dishes with heavy cream sauce or cream-based soups. Don’t forget to drink that glass of water before your meal.
5. I never eat breakfast; I'm not hungry in the morning. I don't eat until lunch. Someone told me recently that I should eat breakfast if I want to lose weight. Is that true?
You absolutely must eat breakfast, regardless of your weight loss goals. Not eating breakfast not only slows down your metabolism, but most people who skip breakfast tend to eat more later in the day to compensate for it. Eating breakfast also helps you resist cravings later in the day. You can also be more active with a good meal in the morning. The more active you are the more calories you burn. Breakfast boosts metabolism all day and fuels your brain. Eat oatmeal, cereal, eggs, peanut butter toast, or cereal with skim milk. Breakfast is so important; we encourage you to find a way to make it a priority. You will feel and perform much better throughout the day-and you will boost your results!
6. Should I eat before or after I workout?
Understanding that many of us prefer to exercise on a mostly “empty” stomach, morning exercisers can benefit from a small snack at least 15 minutes prior to beginning a workout. This may mean grabbing a cup of dry cereal, eating a small banana or having a small cup of fruit juice. If you prefer to spend your lunch hour at the gym, be sure to eat a regular balanced breakfast that combines all the macronutrients (carb, protein, fat). Then about a half hour before your workout, eat a small car-rich snack. Again, this could be a small piece of fruit, a small cup of yogurt, a whole grain cereal based bar or even a small latte – we’ll mention caffeine shortly. Take note that while fiber is essential to overall health and well-being, eating a high fiber snack pre-workout is not such a great idea. Save the high fiber foods for post workout or several hours before exercise. Hopefully you get the idea. We have these rather ideal windows in our daily routines where we can fit in a workout. Only you know the time that works best for you. Evening exercisers will follow the example laid out for the “afternooners”, with a few words of caution. While in general people who exercise during the day tend to sleep better at night, exercising too late in the day may actually increase your chances for insomnia or may make it difficult to fall asleep. The same goes for eating large meals at night, which evening exercisers have a tendency to do. So if circumstances prevent you from working out earlier in the day, then by all means, get it in while you can. Just take caution not to engage in excessive exercise late into your evening. Use the snacks from your Meal Plan!
EXERCISE:
1. How do I start?
S-L-O-W-L-Y.
The most common exercise mistake is to attempt to become super-fit right away, after months, or possibly years, of inactivity. This error leads to excessive soreness, frustration, dropping out—and even injury. Begin gradually if it has been a while. If you are already a seasoned exerciser then work on interval and speed training. Mix things up a bit to get out of the same routine. If you are a walker, mix it up with some speed drills at your local high school track. Give the stairs at Red Rocks a try. Head to the local pool for some serious laps. And give Dr. James workout on DVD a try!
2. When will I see results?
The time it takes to see results depends on several factors including:
(1) your current fitness level
(2) consistency
(3) diet
(4) genetics
The absolute fastest fitness results come from combining exercise with healthy living and a clean diet. You will begin to feel results right away – and you will see results soon after. Commit to challenging yourself in all areas of your life – exercise, diet and sleep and your results will come faster. Results will always vary from person to person because of genetic factors like metabolic rate and body type. Make sure you follow the Meal Plan for best results!
3. How do I know when to increase intensity?
Increase intensity when you can complete a set with perfect form. We will communicate with you regularly about your progress. It is important that you let us know when the exercises begin to feel “comfortable” because that is precisely when you may be ready to increase. Without regular progression, your results could stall.
4. My clothes fit better, but my weight hasn’t changed. Why?
Because you have changed your body composition by adding muscle and subtracting fat! Even as you lose fat, gain muscle, and look slimmer, you may weigh the same because muscle is denser than fat. (Muscle takes up about 75 % as much space as fat, or 3 sticks of butter instead of 4!)
5. Aren’t squats (lunges, dips, leg presses, etc.) bad for your knees?
Any exercise is potentially harmful if done incorrectly. Always make sure you are using proper form: don’t let your knees extend beyond your toes, press through your heels, and keep your chest lifted.
6. I have weak knees. How do I modify squats (lunges, dips, leg presses, etc.) to make them safe?
If you have a knee injury get your doctor’s permission before beginning or continuing your workouts. Make sure you are using proper form (knees behind your toes, weight in your heels, chest lifted). Shorten your range of motion to take some of the stress off your knees.
7. What is the importance of stretching before and after workouts?
Most experts recommend stretching both before and after a workout. Studies show that your post exercise stretch is most important. Stretching regularly increases the flexibility of joints and elasticity of muscles, reduces the chance of injury, and improves posture. Stretching improves the mind-body connection and allows you to feel what is happening in your body as you exercise. Stretching, combined with aerobic weight training, creates a relaxed and strong mind and body that are attractively balanced.
All stretches can be more effective though breath control. As you stretch, inhale as you activate the stretch and exhale as you release the stretch.
In the beginning of every workout, we do some stretching to prepare the muscles for the workout that follows. At the end of the workout, we stretch to increase flexibility and decrease post-workout muscle soreness.
With our program, we don’t encourage so much stretching pre-workout as overstretching can increase your risk for injury. We do recommend that you begin your workouts with a nice slow warm up to get your muscles and joints warmed up and ready to move.
8. How far should I stretch?
Stretch only to the point where you feel minor tension. Never force a stretch to the point of pain. If your muscle begins to shake, you have stretched beyond your limit. Try to hold each stretch for at least 15 seconds.
9. What shoes are most appropriate for your workouts?
Athletic shoes (cross-trainers) with plenty of ankle support are most appropriate for the wide variety of activities performed in these workouts. If you are a runner, then we highly recommend you purchase shoes that are specifically geared for runners.
10. I am still not sleeping well – what can I do?
Keep a journal of your daily activities so that we may be able to suggest a few changes that may make a big difference. Don’t watch television at night. Consider drinking an herbal tea about 30 minutes prior to your desired bedtime. Herbs to consider are chamomile, lavender, passionflower, lemon balm and valerian. There are several tea companies that make specific “night time” or “sleep enhancing” teas. You may also consider a small bowl of oatmeal thirty minutes prior to going to sleep. Try meditating for 15 minutes before laying down. Consider melatonin at 3 milligrams about 15 minutes before going to bed. The amino acid, GABA, may also be helpful. GABA is usually dosed around 250 milligrams an hour before bed, preferably on an empty(ish) stomach.
