What We ll Cover: Training for Performance

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1 Dr. Chet Zelasko The information provided in this presentation is for educational purposes only it is not meant to diagnose, treat, or cure any disease. If you have any questions about the information, please consult your physician or healthcare professional. If you have any metabolic or cardiovascular disease, you must talk to your physician about your ability to change your diet or exercise safely. What We ll Cover: Training for Performance How Athletes Train Energy on Demand Every Day Time of Year, Quarter, Month, Week, Day How to Eat Training for Performance Periodization of Training Planned periods of building a base: The Basic Program Intense training for improvement: Fat-Burning Plan A competitive season when you perform at your best: Energy on Demand Recovery

2 Training for performance: business, work, volunteer, children, home Energy: The mental clarity to focus on any given task along with the energy to complete it How to Apply Periodization of Training Train the body in cycles Optimal energy Mental clarity Economy of resources: fat is the most abundant fuel The goal is to consistently have the energy you need when you need it Artificial Energy Caffeine releases sugar and fat but doesn t produce energy Herbs such as ginseng and rhodiola can help energy by affecting the nervous system, but they don t create energy You get energy only from carbohydrates and fat stores 2

3 Keto-Adaptation Train at low carbohydrate intake for benefits later You can reduce energy expended on eating, digesting, and absorbing food How do you do that? Energy on Demand for You Begin by determining the When Think about the next year: Think about the next quarter: Think about the next month: Think about the next week: Think about the next day: 3

4 Energy Self-Assessment The Objective Manipulate what you eat when and when you eat what to obtain energy on demand; there is no single answer that works for everyone Goals Energy Mental clarity Focus Premise for Energy on Demand Controlled fast Reduce calories from foods you digest easily Rely on stored fat as a fuel Example: Energy on demand for two days Eat better the day before Limit refined carbohydrates No deep-fried or greasy food Sleep as well as possible Clear-cut objective for what you need to do 4

5 Sample Food Plan Morning: Greek yogurt Afternoon: large green salad (lettuces, tomatoes, cucumbers, egg white) Evening: fruit Alternative food choices Protein bars or shakes for any meal Eggs or egg-white omelet with vegetables Whole-grain cereal or bread with extra virgin coconut oil Vegetable stir fry; limited or no rice Avoid All kinds of refined carbohydrates Breads, bagels, rolls, pasta Starches (potatoes and other root vegetables) Alcohol of any type Fried and greasy foods Other tips Exercise: yes Fluids: yes Water and any other reduced-calorie fluid Vegetable or tomato juice Sugar-free energy drinks Sleep: as well as possible Maintain the Basic Program Most of the Time 5

6 You may not get it right the first time Energy on demand is goal driven FAQ How long can you use this approach? What if I m a vegetarian? What happens if I get hungry? What about supplements? Energy on demand provides you with a chance to have the energy you need to do everything you need to do and everything you want to do. Health is a choice. Choose wisely today. 6

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