Taking care of one's body shows maturity and self-respect.
1. You don't need to lift weights to become "fit" and maintain your health. In fact, the only weight you'll ever need is your body-weight. If you really don't know where to start, I suggest having a read to this beginner routine and see if it suits you:
https://www.reddit.com/r/bodyweightfitn ... ed_routine Forget the note about barbells: you don't need them. If you want something that focuses more on mobility and hand balancing than strength (although it still develops strength), you may want to have a look at this free routine:
https://www.reddit.com/r/bodyweightfitness/wiki/move
You should also consider a running programme. If you haven't run for a long time, this is the most basic programme that I have found. This will get you from the couch on to running 5k (3.1 miles). It will take some weeks.
https://www.reddit.com/r/C25K/wiki/faq
2. I have no idea, but someone knowledgeable in the field will surely answer.
3. There's no number 3 on your list.
4. When thinking about food, you should consider macronutrients, or "energy-providing nutrients". Without energy, the body would starve and performance would be greatly reduced. The three main sources of energy are: carbohydrates, fats and proteins. These fuels are called “macronutrients” because they are eaten in largequantities unlike the micronutrients to be discussed later. I'll be quoting from a military book I'm reading, because it seems consistent with things I've read in the groups and also because soldiers have a need to maximise performance, hence have to be instructed on how to manage their diet when they're not deployed in theatre and thus living on combat rations.
<b style="word-spac[/IMG]Carbohydrates[/B]
Carbohydrates, or CHO,
are the preferred foods for endurance and resistancetraining, competitive athletic events, mental agility, and
healthyliving. CHO foods are the preferred energy source for all athletes and forSOF: CHO should not be restricted. In the past, CHO have been considered“off-limits” and many SOF have blamed weight gain on CHO. In addition,many fad diets promote protein and fat at the expense of CHO, but asa vital energy source, and restriction can degrade performance. [...]
Carbohydrates exist in many forms, but the two major types of CHO arelabelled simple and complex.
• Simple CHO include table sugar, honey, fruit sugars, milk sugar, brownsugar, corn syrup, maple syrup, corn sweeteners, high-fructose cornsyrup, and molasses.• Complex CHO include grains, fruits, seeds, potatoes, pasta, seaweed,algae, peas and beans, and all other vegetables.• Complex CHO, starches and fibers, come from plant materials. Thebody digests starches, but it does not digest dietary fiber
CHO are used in the body mainly as:
• Fuel for muscles, brain, heart, and other organs in the form of glucose;the brain requires 130 grams/day from glucose.• Building blocks to make chemicals needed by the body.• Chemical cement for joints and other structures in your body.• Glycogen is the only CHO stored in humans.Glycogen, stored in liver and skeletal muscle, is limited to about 500grams and is depleted by three to four hours of heavy exercise; a 24-hourfast will use up liver glycogen stores.
Some people are phobic about eating CHO and believe that foods highin CHO are unhealthy and lead to weight gain. Fear not. That notioncomes from muscle-building myths and low CHO diet fads that lack scientificevidence. No one has ever been able to show that performance suffersfrom consuming potatoes, rice and bread. To the contrary, performance isenhanced by such foods. Rather, high-fat toppings (butter on bread, sourcream on potatoes, cream cheese on bagels, cream sauces on macaroni)may contribute to the notion that CHO are bad. Also, CHO that are highlyprocessed with high fructose corn syrup and other highly processed sugars,are less healthy than whole food products, such as baked potatoes,brown rice, whole wheat pasta, and wheat bread.
One gram of Carbohydrate = 4 kcal.
Fat
Fat is a vital part of the diet as it adds taste to foods and satisfies hunger.However, not all fats are created equal. By understanding the differenttypes of dietary fat, how it works in the body, and using guidelines for daily fat consumption, excess fat can be eliminated from your diet and you caneat for better health.
Fat (technically fatty acids) is an essential nutrient and is usually classifiedaccording to its chemical form.
Saturated Fats: Whole milk, cream, ice cream, wholemilk cheeses, butter, lard, meat, palmkernel, coconut oils, and cocoa butter.
Polyunsaturated Fats: Safflower, sesame, soy, corn and sunflower-seed oils, nuts, seeds, andfish.
Monounsaturated Fats: Olive oil, canola and peanut oil, peanut butter, cashews, almonds,and avocados.
Trans Fats or “Partially Hydrogenated” Fats: Cookies, crackers, and other commercialbaked goods, French fries, donuts, fried onion rings and other commercial fried foods.
Fat serves a number of critical functions:
• Major form of stored energy: provides energy during exercise, in cold environments, and during starvation.• Insulates the body.• Helps transport other nutrients to places in the body.• Protects organs.• Serves a structural role in cells
All the different types of fats are desirable, but too much fat is the primarydietary problem in our country. A high intake of fat is associatedwith many diseases, including:
• Heart disease.• Obesity.• Many forms of cancer.• Diabetes.
The average American consumes 33% of daily calories as fat (52% carbohydrateand 15% protein). Total fat intake (saturated, trans, monounsaturated,polyunsaturated) should be adjusted to fit total caloric needs. Itis recommended that no more than 35% of total calories come from fat.Saturated fat intake should not exceed 10% and the balance should comefrom mono- and poly-unsaturated fats. Trans fat intake should be less than1% of total calories each day
One gram of FAT = 9 kcal. Fat provides more than twice the energy supplied by CHO and protein.
Everyone talks about grams of fat, but what does that mean on a practicallevel? How does one translate “grams” of fat to percent fat and howmany grams of fat should be consumed each day? Again, no more than35% of calories should come from fat, so with that in mind, the examplebelow will show you how to determine your daily fat allowance.
Example: Determining Fat Allowance
If estimated energy need (EEN)= 3,222 calories
Step 1. Multiply EEN by 0.35 to get calories from fat: 3,222 x 0.35 = 1,128 fat caloriesStep 2. Divide fat calories by 9 to get grams of fat: 1,128/9 = 125 grams of Fat per day
Proteins
Protein seems to be the preferred food among SOF to consume, basedon the number of protein drinks and sports bars used in place of “realfood.” Also, people like to eat high protein foods because they think proteinmakes them grow “big and strong.” Are they correct? Let’s take a lookat protein and what it really does.
CHO and fat consist of carbon, oxygen, and hydrogen; protein consistsof these atoms, plus nitrogen, which is essential for life. Proteins are madeup of amino acids—small building blocks hooked together in various orders.Although over 20 different amino acids are part of our body, only 10are “essential amino acids” (EAA) because our body cannot make them;they must be obtained from protein in the diet. Failure to obtain enoughof the 10 EAA, in the right balance, may result in degradation of otherproteins, such as muscle, to obtain the one EAA that is needed. Unlike fatsand starch, the human body does not store excess amino acids for lateruse—the amino acids must be obtained from the food every day.
The 10 EAA, in alphabetical order, are arginine (required for the young,but not for adults), histidine, isoleucine, leucine, lysine, methionine, phenylalanine,threonine, tryptophan, and valine.
Proteins vary in size, depending on how many amino acids are linkedtogether, and each one performs different functions in the body. Althoughthey can provide energy, protein is not a main source of energy, like carbohydratesand fat. Some functions of protein are:
• Muscle contraction.• Formation of muscle, hair, nails, skin, and other tissues.• Direct energy production.• Repair of injuries.• Transport fats, vitamins and minerals around the body.• Structural roles for every part of the body.
Protein needs are determined by age, body weight, and activity level. Manyathletes believe that if they eat more protein, their muscles will increase insize, but this is not true. Excess calories from protein can be converted to andstored as fat. Additionally, large quantities of protein strain the liver and thekidneys.
One gram of protein supplies 4 kcal.
H2O
Water is an essential nutrient and the most abundant component of thehuman body. Approximately 50–70% of your total body weight is water.Since lean body/muscle mass requires more water than fat, the leaner oneis, the more body water there is. Water must be consumed regularly toensure normal functioning of the body.
Water is found inside and outside cells, but most water is inside cells,especially muscle cells. Water in the body serves many important roles,including:
• Participates in digestion and absorption of nutrients.• Participates in excretion of wastes.• Maintains blood circulation in the body.• Maintains body temperature.
A loss of 2.5% of your body weight will result in performance decrements:decision-making and concentration will be impaired and 35% ofphysical performance potential can be lost.Being well hydrated during operations is absolutely critical, sinceadequate fluids will help compensate for blood losses if wounded. Forthese reasons, fluid balance is essential to SOF performance. Below aresigns and symptoms that might be experienced when weight is lost fromdehydration.
• Thirsty.• Dry mouth.• Urine output reduced.• Reduced physical performance.• Headache and feeling ill.• Difficulty concentrating.• Sleepiness.
Water balance is determined by water/fluid output and input. In orderto maintain performance, it is critical that a fluid deficit or dehydrationdoes not occur. With dehydration, water output exceeds input and balancebecomes negative. A sedentary man typically will expel body water at arate of 1–3.2 quarts (1–3 litres or 32–102 oz) a day from the following:
• Urine and stools.• Breathing.• Sweating.
When activity levels are low, most fluids are lost through the urine.However, when activity levels and/or the outdoor temperature are high,most fluid is lost by sweating. Up to 2.1 quarts (2 litres or 66 oz) per hourcan be lost through sweating, depending on the outside temperatures andintensity of the activity.All fluids lost must be added back each day by drinking 125–150% ofthe weight lost to restore fluid balance. This can be measured by weighingyourself as often as possible. If no scale is available, monitor the colour ofyour urine. Sources of fluid for rehydrating include:
• Water in food.• Sports drinks that contain sodium and potassium.
Sweat output increases markedly in both hot weather and during prolongedexercise—the amounts will be even greater if exercise is performedin the heat.Eating foods high in water and drinking fluids will help restore waterbalance. The fresh foods listed in Table 3–6 are over 90% water. Bewareof drinking too much plain water (hyper hydrating). It is also important toconsume some sodium, which helps restore hydration status better thanwater taken alone. Taking in salt will also help prevent levels of sodium inthe blood from getting too low (hyponatremia), which can be dangerous.Hyponatremia is a huge operational problem. It is caused by excessive intakeof plain water during prolonged exercise. Salty foods can be ingestedbefore or with other fluids (including sports drinks) to provide sodium,promote fluid retention, and stimulate fluid intake.
Table 3–6. Fresh Foods Containing Mainly Water
Bean Sprouts Broccoli Cabbage CarrotsCauliflower Celery Cucumbers AubergineLettuce Peaches Spinach SquashStrawberries Tomatoes Watercress Watermelon
Table 3–5. Using Weight Loss to Estimate Fluids ReplacementWeight Lost (lbs) | Fluid to be Replaced (oz/cups)1: 20–24 (2.5–3 cups)2: 40 to 48 (5–6 cups)4: 80–96 (10–12 cups)8: 160–192 (20–24 cups)
The primary ways in which you may become dehydrated,or in need of additional body fluids, are by:
• Exercising for over 60 minutes.• Working in a hot environment—wet or dry.• Working in a cold environment—wet or dry.• Going to high altitudes.• Drinking too much alcohol or caffeine.• Exercising in the heat, cold, or at altitude.• Exercising with a hangover.
Several points about fluids should be considered:• Do not rely on thirst as a good indicator of fluid needs;body weight losses are better.• Before starting, urine should be clear (unless taking B vitamin supplements)—this is a sign ofadequate hydration. The more dehydrated, the darker (and smellier)urine will be (will look like cola).• Drink regularly or whenever possible during workouts.Drink 16–20 oz of fluid every 20–30 minutes to maintain hydration;• Every one pound of weight lost requires 125–150% more fluid or 20–24oz. It will take about 6 hours to recover from dehydration post exercise.• Performance decrements begin when only 2% of body weight has been lost.
Although the type of activity will determine what to drink, thebeverage selected should:• Empty from your stomach and intestines rapidly.• Taste good.• Provide CHO when exercise lasts 1 hr.• Contain a small amount of sodium (salt).• Provide no more than 19 grams of CHO per 8 oz.• Be cool (10 to 15°C).• Be diluted to ≤ 9 grams CHO/8 oz or a 4–5% CHO solution if fluidneeds are 4L.
If the exercise is longer than one hour, a beverage that provides CHOshould be ingested. Beverages with “glucose polymers” (maltodextrin), ora mixture of glucose and fructose are usually preferable to glucose or sucrosealone. The important message is “drink.” A list of beverages, someof which are used as “fluid replacement beverages” by athletes, and a setof criteria for selecting commercial off-the-shelf fluids replacement beveragesare presented in Table 3–7.Fluid replacement beverages that contain more than 19 grams of CHOper 8 oz may cause stomach distress and not be absorbed well if consumedbefore or during physical activity. For example, orange juice shouldbe mixed with an equal amount of water because it is so concentrated.
Criteria for Commercial Off-The-Shelf Fluid Replacement Beverages:
• < 95 kcal/8oz.• CHO Content: 9–19 g/8oz.• CHO to Protein Ratio: 4:1 ratio, if any protein/amino acids.• Sodium: 0.2–1.15 g/L (40-240 mg/8 oz).• No carbonation.• No substances other than CHO, electrolytes, and protein.
Table 3–7. Commercial Off-The-Shelf Fluid Replacement Beverages Meeting CriteriaProducts | Energy (kcal/8 oz) | CHO (g/8 oz) | CHO
ro (≥ 4:1) | Sodium (mg/8oz)CarboPack | 94 | 19 | - | 55–160Cerasport | 76 | 13 | - | 102Gatorade | 50 | 14 | - | 110Gookinade | 86 | 10 | - | 64GU2O | 50 | 13 | - | 120MetRx ORS | 75 | 19 | - | 125Powerade | 72 | 19 | - | 53Power Bar (Endurance; Sports Drink) | 70 | 17 | - | 160Gatorade (Endurance) | 50 | 14 | - | 200
Remember: although the following recommendations are generallysound for most people, everyone is different. Each person must learn tolook for signs alerting to his fluid needs. Make adjustments to how warm/hot it is outside. If very hot, make sure to drink fluids with sodium to replacelost electrolytes from sweating. The more physical activity, the morefluid needed! Be careful not to drink too much plain water, especially duringprolonged exercise in the heat. The figure to the right shows daily waterrequirements as a function of activity and environmental temperature.
