My Journey To A Healthy Lifestyle Part 4: CrossFit And The Right Weight Loss Diet
For a person with sedentary lifestyle, CrossFit is like a punishment!
Wikipedia: CrossFit describes its strength and conditioning program as “constantly varied, high intensity, functional movement,with the stated goal of improving fitness (and therefore general physical preparedness), which it defines as “work capacity across broad time and modal domains. Workouts are typically short—20 minutes or less—and intense, demanding all-out physical exertion.
With the definition above, you will have an idea how CrossFit almost paralyzed me the next day. Hahaha! But of course, for first timers the instructors will not push you to the limit. They will gradually conditioned your body and muscles to avoid damage. And so we did only, 4 exercises repeatedly done for 10 minutes.
7 Wall Balls
7 Push Ups
7 Box Jumps
I did 3 rounds of all those exercises and without a warm-up (because I came late!). The intensity of CrossFit reminds me of my boxing training before. Definitely, CrossFit training was a punishment for me and I learned my lesson – EXERCISE REGULARLY! I believe that CrossFit can help me achieve a fit body again.
Visit CrossFit Gym in the Philippine Army Gym, Taguig, Manila to experience the intensity!
The Right Weight Loss Diet
Both Biggest Loser Pinoy Edition Season 1 finalists, Art Mendoza and Angela Lupangco believed that physical training is not enough without the proper diet and nutrition. You may regularly exercise but you keep eating unhealthy food or starving yourself, it will only make you fat more.
So why starving yourself can make you fat? Nutritionist Nadine Tengco claimed that the key to effective weight loss is high metabolism. To increase metabolism, the particular amount of glucose should be maintained throughout the day. It means, if you did not eat enough, the level of blood glucose will decreased.
Tengco pointed out the essential rules in weight loss:
1. Frequency – Believe it or not, a person should eat every 3 to 4 hours a day, whether he’s hungry or not.
2. Quality – Eating frequently in a day doesn’t mean taking anything you’re craving for.
Nutrient dense – The food that you eat should have more nutrients and less calories.
Volume metric – Food that has more water and fiber, the better. It will help you avoid hunger pangs.
Whole food – Stay away from processed food and make fresh, raw or home-cooked as your forever best friend. Goodbye fastfood chains, processed and canned goods!
Slowdown digestion – Fiber can help you slowdown digestion. Note: carbohydrates are digested after an hour; 2 hours on protein at 5 to 6 hours on fat.
3. Quantity – Half of the plate should be vegetables! Have about 300 calories per plate and you will surely loose weight.
Tengco also shared to us the so-called Fat Fighting Four that should always be included in your daily diet.
1. Vitamin D
3. Omega 3
Moreover, if I began taking CrossFit seriously (I mean regularly practicing it), I need post workout food that Tengco said is a must at least within an hour after the training to help my body recovers.
She suggested some yummy but healthy recipes:
Shed and Tone
Cheesy Tex-Mex Nachos
So, start living healthy lifestyle today because tomorrow might be too late. Join me as I struggle for loosing more to live more!