26/02/12 16:30 Filed in: Other | Nutrition | Fitness | Strength & Conditioning | Martial Arts | Personal Training
Last Thursday, Mike and his wife Jessica told us more about their experiences with the Paleo diet (aka Cavemen diet). The concept of doing the hunter/gatherer diet really appeals to me since it doesn’t allow anything that was not available at that time in history. And if that isn’t enough, just keep in mind that individuals such as Jason Statham, Frank Mir and Forest Griffin use the Paleo diet to cut weight!
I won’t get into the details since I’m not a nutritionist and also don’t know all the details about the diet but here are some great links if you are interested:
During the month of March, I will strictly follow the Paleo diet. It’s my intention to eat healthier (goodbye manipulated or processed foods) and also lean out. After all, many off the illnesses and diseases we deal with are caused by our nutrition.
To prepare, I have slightly adjusted my meal plan already before starting on the Paleo diet. Since last week, I have slightly dropped to 12% body fat. My workouts have been the same but my meals have been leaner. The 2% drop corresponds well with the weight difference on the scale, however I believe I was holding water before which played a factor in my earlier measurements. My body does adjust quickly and is very responsive, which helps a great amount and just makes me more excited for my Paleo experience!
A few examples of my workout days this past week:
- Bag striking drills and kicks (45 minutes)
- Shoulder workout with cleans, shoulder raises and front raises (40 minutes)
- Full body strength & conditioning class (60 minutes)
- Modern Martial Arts class, leg heavy (60 minutes)
- Drills and games in the Youth martial arts class
- Full body strength & conditioning class (60 minutes, I focussed mostly on abs and back)
- Brazilian Jiu Jitsu class (45 minutes)
This wasn’t my hardest week since I took a few days off and lacked some time to work out. However, the training was plenty to maintain and in combination with my adjusted meal plan, good to cut some weight. My average week will contain 4 weight lifting sessions, 3 full on strength & conditioning workouts and a mix of Modern Martial Arts and Brazilian Jiu Jitsu 5-6 days/week.
Now that the weather is improving, I’m also intending to get more runs and bike rides in for cardio and burning fat to prepare me for my triathlons and Tough Mudder. My wife has been nice enough to supply me with a lot of soup (yes I am a picky eater and this is my best way of getting my veggies in) and as usual, I will prepare most of the food (lots of chicken and turkey) in the beginning of the week. It is so important to plan ahead to make sure you meet your nutritional needs, have enough meals and to keep you away from ‘easy’ and unhealthy snacks.
By Sander Vanacker, owner and head instructor of Define Defense Martial Arts & Personal Training.
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302