27 January 2012 | SEAN VAN STADEN | SPORTS COLUMNIST
There has been a lot of hype around these diets and it is often spun cleverly around brilliant marketing which plays on your fat emotions and your aspirations of having a six pack and tight buns.
My goodness if you are feeling a little overwhelmed at the million-and-one diets out there, welcome to the club! The mere thought of taking out a second bond on your house to restock your kitchen with food and supplements must send shivers down your spine.
Just relax, take a deep breath and let me explain how we decode the diet with simple principles from Advanced Sports Performance.
First, let’s throw away the word “diet” from here forth and I forbid you to use it in your vocabulary ever again!
Diets refer to quick fixes and fads. The gunslinger in town is called “Lifestyle”.
Have you ever heard the phrase, you are what you eat? Well, Michelin man, put down that burger, throw away that super-sized coke and fries because that is what you’ll end up looking like if you don’t change your lifestyle.
A healthy lifestyle means changing your mindset first and then taking baby steps to fulfil a life which is a well-balanced one, with an array of fresh foods, fruits and vegetables.
Since you need water to survive and perform at your peak, it is essential you are well hydrated.
Drinking cold water aids in burning calories because the core body temperate uses energy to bring down the temperature of the cold water to an optimal rate that the body can process.
In order for you to keep yourself well hydrated you need to drink your body weight in water per month.
Armstrong et al 1985 researched and found that during heavy workouts you can lose up to four litres of water. A loss of just 2% can significantly impair your performance.
Look at your weight and if you are unhappy with it, it’s probably because you not eating the right good quality portions your body needs.
If a man weighs 110kg and he should weigh 100kg, that means that he is 10% above his ideal weight.
This equates to him eating 10% more during each meal than allowed according to his recommended daily allowance.
Food size portions is one of the biggest contributors to weight gain. Simply reduce your portions and watch the weight come off.
Don’t expect to get rid of your weight over-night as some of these supplementary products claim.
It took you some hard work to put on those additional kilograms over the festive season, expect the same time to get rid of the spare tyre around your gut and rear end.
It has been proven that a combination of a balanced diet with a reduction on portion size and metabolic training reduces fat the fastest.
The American Counsel of Sports Medicine believes that if you exercise more than 250 minutes with moderate-intensity, it may provide clinically significant weight loss, up to 7,5kg over 12 weeks.
Pre-season training is upon you and it’s time to get back into shape!
Forget the fad diets and quick fixes.
THEY SIMPLY DON’T WORK!
Use these simple principles to get you back to your ideal weight. Most importantly you are not going on a “diet” – you are changing your lifestyle to accommodate your health and sporting success.
Sean is a sports scientist and director of Advanced Sports Performance.
Catch his column in The Citizen every fortnight.
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