WOD
5 rounds
Row 250m
20x Ball Cleans (20#)
12x Man-maker push-ups with lunges (40lbs/ 20 lbs)
25x Double unders (100 if skipping)
Trainers notes: There are variations on the Man Maker Push-ups. Do the ones demonstrated in the above link.
MYTHS CONTINUED
THE MYTH: YOU CAN “MAKE UP” WEEKEND SPLURGES
THE TRUTH: The two S-days represent about 30 percent of the week, so too many slip-ups will put you on bad terms with the scale. Case in point: Dieters in a 2008 study dropped pounds during the week, but stopped losing weight on the weekend because they ate too much. “By feasting on whatever you want on the weekend, you’ll cancel out five days’ worth of healthy eating,” says Felicia Stoler, R.D., nutrition coordinator for the New York City Marathon. When it comes to shedding pounds, consistency is key. “Aim to consume a similar number of calories on Tuesday as you would Saturday,” says Stoler. She suggests weighing yourself Friday and again Monday. “Any weight gain is a sign you shouldn’t have eaten the extra slice of pizza.” To prevent bad choices, see “Survive the Weekend” (below). SURVIVE THE WEEKEND Stay on track by avoiding diet traps. THINK AHEAD When traveling to races, Stoler suggests bringing your own healthy edibles like oatmeal and trail mix. WRITE IT DOWN Studies show that keeping a food journal can help you lose almost double the weight of nonwriters. DON’T SKIP YOUR CHEERIOS Research suggests people who grab a hearty morning meal daily eat fewer calories later in the day. GIVE IN Have a few treats during the week. “Once Saturday comes, you won’t feel the desire to binge,” says Stoler. GET COOKING Use the weekend to flex your culinary muscles and cook up a new dish, such as Grilled Salmon with Lentil Tabouli (below). Grilled Salmon with Lentil Tabouli Lentils cook as quickly as rice, says culinary nutritionist Stefanie Bryn Sacks, M.S. (who created this recipe), and are loaded with filling fiber. 1 cup green lentils 3 cups water 1/4 cup extra-virgin olive oil 1/2 cup lemon juice 1 small garlic clove, minced 4 scallions, trimmed and thinly sliced 1 cup flat leaf parsley, roughly chopped 1/2 seedless cucumber, peeled, diced 1/2 pint grape tomatoes, quartered 2 teaspoons salt, or more to taste For the Salmon 1 1/2 pounds salmon fillet, wild Alaskan if possible 1 lemon, juiced 1 teaspoon salt 3 teaspoons olive oil Place lentils and water in a small pot. Cover and bring to a boil. Reduce to a simmer and cook, covered, for 15 minutes. In a bowl, toss together olive oil, lemon, garlic, scallion, parsley, cucumber, tomatoes, and salt. When lentils are finished, drain, rinse with warm water, add to bowl, and toss. Wash fish with lemon juice and salt, rinse under cold water; dry with a paper towel. Coat with two teaspoons oil and cut into six pieces. Oil a grill pan with last teaspoon of oil. Place salmon on heated grill. Cook for six to eight minutes per side (until fish flakes easily with a fork). Serve over tabouli. Serves six.
THE MYTH: YOU HAVE TO BAN “BAD” FOODS
THE TRUTH: Runners trying to slim down often try to cut out all indulgent foods—but eventually, this approach usually backfires. “If you’re following an overly restrictive diet, you’re more likely to go overboard on your vices,” says Lisa Dorfman, R.D., director of sports nutrition and performance for UHealth at the University of Miami. In fact, a 2009 National Academy of Sciences paper found flip-flopping between a diet that includes sweet treats and one that banishes them (in other words, yo-yo dieting) activates the brain’s stress system, making you want to gorge even more. So before you say sayonara to your favorite foods, ask yourself: “Can I live without cheesecake (or potato chips) forever?” The answer is probably no. “Losing pounds and keeping them off,” says Dorfman, “depends on learning to balance your diet without depriving yourself, and eating in a way you can maintain.” She suggests runners follow an 80-20 rule. “Eat great 80 percent of the time, and allow room for small treats the other 20 percent.” As long as you’re reducing your overall intake, you don’t need to nix any one food from your diet.
THE MYTH: EATING AT NIGHT CAUSES WEIGHT GAIN
THE TRUTH: Many runners believe their metabolism plummets later in the day, which is when we often overeat nutritionally corrupt foods. But a calorie is a calorie no matter when you eat it, says Gidus. “As long as you don’t take in more calories than you burn in a day, you won’t gain weight.” Gidus adds that overeating at 9 p.m. is essentially no worse than overeating at 9 a.m. “You may have a slightly higher metabolism earlier in the day, but the impact on weight loss is likely trivial.” And if you train in the evening, noshing at night is a must: “You have to eat a well-balanced meal to encourage recovery no matter how late it is,” says Gidus. As long as you don’t gorge, you’re not in danger of gaining weight. But if you routinely spend too much time with Ben and Jerry at night, you’re going to sabotage your efforts. Follow Gidus’s advice in “Stealth Health” to ensure you keep nighttime eating under control. STEALTH HEALTH How to ward off nighttime overeating SNACK IN THE AFTERNOON A lot of people don’t eat enough after lunch, leaving them ravenous at night. Gidus suggests having whole-grain crackers and low-fat cheese, or plain yogurt with fruit midafternoon to avoid getting intimate with Haagen-Dazs later. GET POPPING Try low-fat popcorn for nighttime finger food. It’s a high-fiber whole grain, and one cup has just 31 calories. EAT FOOD IN THE KITCHEN A study in the journal Appetite reported you’re more likely to overindulge when parked in front of the boob tube, which distracts you from noticing how much you’re eating. WALK THIS WAY Researchers in the United Kingdom found that a 15-minute walk weakened chocolate cravings in people who abstained for three days. Make an after dinner stroll routine. PLAN MEALS Coming home famished after a workout without a dinner plan can lead to grabbing the nearest bag of Doritos. Having a meal made ahead of time you can easily heat up or a few quick go-to recipes can ensure you make healthy choices.
THE MYTH: LOW-FAT FOODS ARE A HEALTHY CHOICE
THE TRUTH: Ironically, eating low-fat foods has helped make the nation look more like the Pillsbury Doughboy. Reason being, a low-fat or reduced-fat item may have nearly as many calories as a higher-fat version because ingredients like sugar often replace the fat to make the product taste better, says Dorfman. Plus, low-fat foods can still contain unhealthy saturated or trans fats—both of which may increase your risk of heart disease. What’s more, a Journal of Marketing Research study determined that people ate 28 percent more chocolate candies if the treats were portrayed as “low-fat” rather than “regular.” The researchers concluded that low-fat labels (like those on cookies and fruit-flavored yogurts) cause people to underestimate calorie consumption, increase the amount we eat, and temper the guilt of polishing o” a box of reduced-fat Oreos. “Some people see the term ‘fat-free’ and use it as a green light to eat as much of it as they want,” says Dorfman. “This leads to overconsuming calories.” And that, no surprise, leads to weight gain. Diet Busters Cut back on “runner-friendly” foods DIET SODAS A 2009 study found adults who drink diet sodas often are more likely to be overweight and develop diabetes. WINE It has health benefits, but also packs lots of calories. If you’re trying to slim down, keep it to one drink daily. WHITE PASTA It’s low in fiber and nutrients. Choose whole-grain versions most often. ENERGY DRINKS AND BARS They contain added sugar (i.e., empty calories), so scale back. CHOCOLATE A single ounce has about 160 calories. Limit yourself to that much (and choose dark varieties) per day.
Source: Runners World - http://www.runnersworld.com
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