Exercise and Nutrition

Tony sent out the theme for this coming Tuesday’s Toastmaster meeting.

    “THEME – Exercise and Nutrition”

    “Seems like there are many ways we hear
     about improving our exercise and
     nutrition, from TV commercials for
     those perfect abs, to fantastic weight
     loss meal plans.”

    “Even the Dr Phil show has a season long
     weight loss challenge.”

    “There must be a simpler way.”

    “Do you have a favorite nutrition plan
     that really works? Or perhaps you have
     an exercise routine that is effective? 
     Or what is a good suggestion to get
     into that routine or zone?”

My role this time is as a speech evaluator. As such, I need to send in a brief comment that would be used to introduce me to the group.

As I have studied and corresponded extensively on this subject. I think I could summarize my thoughts inside of 5,000 words; That’s a bit long for an introduction. So,… here was my stab at a brevity.


“The sporting world has many fine athletes playing a wide range of games. To reach world-class level in any of these contests, competitors have to achieve a degree of conditioning far beyond what most ordinary men and women can even imagine. … what defines fitness differs dramatically from game to game. Athlete train to develop specific physical capabilities, determined by the demands of their chosen sports.” [1]

The point is, you have to choose your goals and design your fitness program in context of those goals. **WHY** are you spending time and energy on fitness? Lose 10 pounds? Lower cholesterol? Feel better? Look better? Win on the sports field?

I’ve changed my fitness workout this year because my goals have changed. I used to run a lot because I ran marathon and half marathon. This year, I changed to boxing. Totally different. Totally.

Two weeks ago as Toastmaster, I quoted O-sensei

    “Progress comes
     To those who
     Train and train;
     Reliance on secret techniques
     Will get you nowhere.”[2]

Therein lies the unspoken truth. To paraphrase Tony, we **CONSTANTLY** hear about tricks to easily lose weight and look great. Yet, …

    “Progress comes
     To those who
     Train and train;
     Reliance on secret techniques
     Will get you nowhere.”

I’ve designed my fitness program from the ground up. No tricks. No secret techniques.

    ** Doctrine, Strategy and Tactics ** [3][4][5][6]

    An overall training doctrine.

    ** Nutrition ** [7]

    I’ve been increasing my daily
    caloric intake and stabilize
    at between 3,500 and 4,000
    calories per day.

    I’ve gradually moved to a
    diet of 65% carbohydrates,
    25% protein, and 10% fat.

    ** Aerobic Training ** [8][9]

    Careful timing of my food
    intake with exercise to
    maximize fat burning,
    develop slow twitch muscles
    and improve cardio condition.

    ** Strength Training ** [10]

    High Intensity Interval
    Training (HIIT) to develop
    fast twitch muscles.

    ** Boxing Workout ** [11]

    I’ve built a small boxing
    gym in my garage and work
    out on my own.

    ** Mental Training ** [12][13][14][15][16]

    The mind is part of the body.
    Fitness includes mental
    conditioning as well as
    physical power.

My “Body” workouts generally run about 2 hours. I workout 3 or 4 times a week.

    – Current Workout Scheme
    * VERY light stretch
    * Abs (6 types x 20 each = 120 reps)
    * Cardio (30 minute run)
    * Stretch
    * Abs (120)
    * Weights or Boxing
    * Abs (120) (total 360 crunches of various types)

But…, I’m thinking the cardio workout needs to follow the weights or boxing.

    – Future Workout Scheme
    * VERY light stretch
    * Abs
    * Light warm-up
    * Weights or Boxing
    * Abs
    * Cardio
    * Abs
    * Stretch

My “Mind” workout is more frequent, maybe six days a week. I’ll read and reflect about 30 minutes a day. I work on breath control, body alignment, and mental focus throughout the day.

All this seems rather longish so, here’s I ended with some sound bites.
You can quote me on these! 😉

    * There is no substitute for doing. You
      cannot ‘think’ yourself fit. You cannot
      ‘think’ yourself a fighter.

    * Be mindful at all times. When you are
      not mindful, you are asleep.

    * The mind and body are one. The body
      learns, it tunes by doing. The mind
      is part of that process.

[ 1] Morgan, Forrest E., “Living the Martial Way”,
Barricade Books, New York, 1992, pp. 199-200.

[ 2] Ueshiba, Morihei,
Translated by John Stevens, “The Art of Peace”,
Shambhala Publications, Boston, 1992, p. 106.

[ 3] Branden, Nathaniel, “The Six Pillars of Self Esteem”,
Bantam Books, New York, 1994.

[ 4] Morgan, Forrest E., “Living the Martial Way”,
Barricade Books, New York, 1992.

[ 5] Sleamaker, Rob,
and Ray Browning, “SERIOUS Training for Endurance Athletes”,
Human Kinetics, Champaign, IL, 1996.

[ 6] Hazeldine, Rex,
and Tom McNab, “The RFU Guide to Fitness for Rugby”,
A & C Black (Publishers) Ltd, London, 1998.

[ 7] Sheats, Cliff,
and Maggie Greenwood-Robinson, “Lean Bodies”,
Warner Books, New York, 1992.

[ 8] Bailey, Covert, “Smart Exercise”,
Houghton Mifflin Company, New York, 1994.

[ 9] Schreiber, Michael , “The Art of Running”,
John Muir Publications, Sante Fe, NM, 1982.

[10] Schwarzenneger, Arnold, “Arnold’s Bodybuilding for Men”,
Simon & Schuster, New York, 1981.

[11] Kotz, Cappy, “Boxing for Everyone”,
Amandalore Publishing, Seattle, 1998.

[12] Nelson, Randy F. (editor), “The Overlook Martial Arts Reader”,
Overlook Press, New York, 1989.

[13] Shaw, Scott (Ph.D), “The Warrior is Silent”,
Inner Traditions, Rochester, VT, 1998.

[14] Lowry, Dave, “Moving Towards Stillness”,
Tuttle Publishing, Rutland, VT, 2000.

[15] Wilson, Paul, “The Calm Technique: Meditation without Magic”,
Barnes & Noble, New York, 1985.

[16] Birx, Ellen (Ph.D., R.N.) “Healing Zen”,
Viking Compass, New York, 2002.