Eating Enough

Another topic that keeps coming up is 'eating enough'.

Most people know that if you eat too much, you gain weight. Every 3,500 calories that you eat in excess of that you should be eating will add 1 lb. So in that same manner, you must burn 3,500 extra calories to get rid of every excess lb. So that is why burning and removing 500 calories a day with diet and exercise can lead to losing about a lb a week; slow steady weight loss.

But what most don't realize is that you can prevent weight loss if you do not eat enough. You can be slowing your metabolism down by making it think that you are starving and that your body needs to store fat. So find out how much you should be eating! P90X nutrition plan emphasizes this greatly! You will hurt your body if you are not taking in enough food when working out as hard as P90X works you.

There are tons of calculations and calculators out there on the web. Find out how much you should be taking in based on your height, current weight and activity level.
I've used a few of these:
http://www.healthcentral.com/cholesterol/dailyfat-3432-143.html
http://www.bodybuilding.com/fun/leah1.htm

Then you can check www.calorieking.com to see what nutrition, calories, fat etc... you are taking in and if what you are eating is healthy or not. GREAT resource for restaurant food...Thanks to my sister for that tip!

Stretching

Excerpt from my first e-mail today:

"omg...i cant even stand up straight today. my hip flexors are shot!"

This came from my friend who did the first three exercises on the P90X Ab Ripper DVD; approx 2 mins or so...

My respopnse:

"lol! WOW! That never happened to me! I guess cause that's all you did and then didn't stretch?
They do the Fifer scissors in the middle and that is what helps me to lengthen and stretch.

Well, at least you know the moves are effective :) I bet you understand now how Dallas and Nick and everyone can get those kind of results. You just did 3 moves on on of the 12 dvds.

When I first started, I couldnt sit without using the aid of my arms for like two days! Of course, the 1st week is hell week, but then it got better.

The first month totally tears down your old foundation in your body, just thrashes it! Then the 2nd month builds it up again... Then the 3rd month your getting major gains cause your body is conditioned and working optimally."

I think that stretching is pretty important and so does BB and Tony Horton... that is probably why there is a 1.5 hour yoga dvd and 1 hour stretch dvd included in P90X.

For me, I am not about to reinvent the wheel on this, so I am going to share the link to an article that I thought wa pretty thorough. Enjoy!

The folowing is not my original work, but from:
www.rice.edu/%7Ejenky/sports/stretching.html

Introduction to Stretching
Why stretch? Stretching is useful for both injury prevention and injury treatment. For the purposes of this discussion I will concentrate on prevention. If done properly, stretching increases flexibility and this directly translates into reduced risk of injury. The reason is that a muscle/tendon group with a greater range of motion passively, will be less likely to experience tears when used actively. Stretching is also thought to improve recovery and may enhance athletic performance. The latter has not been fully agreed upon in the medical literature, but improved biomechanical efficiency has been suggested as an explanation. Additionally, increased flexibility of the neck, shoulders and upper back may improve respiratory function.

How to Stretch. There are three methods of stretching: static, ballistic, and proprioceptive neuromuscular facilitation (PNF). Static is the method recommended for the majority of athletes since it is the least likely to cause injury. Ballistic (bouncing) and PNF stretching are probably best reserved for a select few who are experienced with their use. To get the most benefit from your static stretching routine while minimizing injury, stretching should be done after warm-up exercises. The increased blood flow to the muscles aids in the flexibility gains from stretching and is an important component for injury prevention. Static stretching is done by slowly moving a joint towards it's end-range of motion. A gentle "pulling" sensation should be felt in the desired muscle. This position is then held for 15 - 20 seconds. Do not stretch to the point of pain and do not bounce since this may cause injury to the muscle. Within a session, each subsequent stretch of a particular muscle group seems to give progressively more flexibility. A set of 3 to 5 stretches is probably sufficient to get the maximum out of the routine. Alternate between agonist and antagonist muscle groups (eg. quadriceps and hamstrings), and alternate sides. It is also a good idea to start with the neck and progress down to the feet. This enables you to take advantage of gains in flexibility from the previously stretched muscle groups. Stretching should also be done after the workout. The post-workout stretch is thought to aid in recovery. Cold packs can be applied to sore areas in those of you who are recovering from injuries.

Why am I so tight? There is considerable variation in baseline flexibility between individuals. There may also be variation within a given individual (eg. flexible shoulders but inflexible hips, or flexible right hamstring, but tight, inflexible left hamstring). Genetics, injuries, and abnormal biomechanics all play a role in these differences. One shouldn't try to make big gains in flexibility in a short period of time. Stretching should be done gradually over a long period of time and then maintained to prevent slipping back towards inflexibility. Some people will enthusiastically embark on a stretching program, but then quit two weeks later because they haven't seen any benefit. Be patient and consistent. It takes a long time.

Relax It is very important to relax during the stretching routine. It should not be a rushed event. Don't think about your job and don't look at others working out. The "I've got to hurry up and do this so I can go" attitude is counterproductive. This is a time to slow your breathing and to free your mind. Some athletes will employ mental imagery while stretching. In this relaxed state, the athlete visualizes proper form in preparation for training or competition.

Final words If you have any back, neck, bone or joint problems consult your doctor before beginning a stretching program. No stretching routine should be painful. Pain indicates either incorrect technique or a medical problem. If in doubt, ask a qualified health professional. The following are some examples of good stretches.

There are many others and these represent just a starting point. Have fun and stay loose.

Sugar!

Have you ever looked at the sugar content on a nutrition label and couldnt visualize what 36 grams of sugar really is?

Me too.

I used to see something like 36 grams and imgine 36 spoonfulls, but I wasn't sure really, so it never really affected me.

Now I found a visual and I'm going to try to commit it to memory.

I know what a teaspoon looks like and a tablespoon. If you do too, you willfind this helpful:
* 4g= 1 tsp.
* 12g= 1 Tbl.

So, now if something says 36grams, I just imagine spoonfeeding myselg 3 tablespoons of sugar.

Hope that helps! Now, step away from the sugary sports drink!

Protein!

So, I was confused about how much protein I should be taking in everyday.

I realized that I am taking in ...NOT ENOUGH!

I always understood that I needed a recovery meal with protein, so I always took in a bar or a shake right after my workouts, but what I DIDN'T know was that there is a mathematical formula one can use to determine what you should be taking in.

Here it is my readers:

1) Take your weight in lbs and divide it by 2.2 (so now you have your weight in the metric system) (example: 121 lbs / 2.2 =55)

2) Now take that number and multiply it b y 1 - 1.8 depending on your activity level. (1 being active and 1.8 being very active) (example: 55 x 1.2 = 66)

Conclusion: HELLO! I am NOT TAKING IN ENOUGH PROTEIN!

I was always so worried that I would get fat by taking in too much, so I limited myself to one protein drink a day. Now I take two Muscle Milk lights and one Shakeology a day.

Results: I'm leaning out more now :) Woohoo!