It is almost impossible to talk about Cross Fitness training without mentioning diet. This is mainly because of the key role diets play in the achievement of your CrossFit goals. Both Keto and Paleo are major parts of CrossFit diet, but they focus on different foods. The real difference between Keto and Paleo are the food restrictions they recommend. In Paleo, the aim is to eat the way our ancestors ate when their digestive systems were still evolving. This means unprocessed foods and no grains. Paleo prohibits eating products from modern farming because they have evolved faster than our body systems. The protein levels in Paleo make it an ideal diet for anyone looking to build muscle. Additionally, it makes you feel good. Keto, on the other hand, focuses on ratios: the moderate protein, high fat, and zero carbs. Since CrossFit integrates science into its WODs, it is also in order to put in some science in nutrition. The Paleo diet has the no grains rule and because of this, CrossFitters on this diet consume fewer carbohydrates. The litmus test for Keto is whether you are really in ketosis. It is often argued that people on Paleo diet find themselves in ketosis without being hyper-focused on it as a goal. Understanding Ketosis If you know glycolysis, the normal metabolic pathway through which your body cells convert energy from glucose, then you have a slight idea of what ketosis is. If your CrossFit diet doesn’t give you any more glucose, your body cells will automatically switch to ketosis. This is a rather complex metabolic pathway where your body system gets energy by converting ketones which are essentially byproducts of fat. However, it must be emphasized that the body only undergoes ketosis in the absence of carbohydrates. The Benefits of Ketosis One pretty obvious benefit is that if your body burns fat, you are likely to shed off layers of adipose tissue that usually blanket the muscles underneath. Within the body system, Keto just like Paleo fights inflammation. Some other research studies in CrossFit diet, have found out that the lack of glucose in the body helps in fighting cancer. This is because cancer cells cannot use ketone bodies for energy. As a CrossFit athlete, you must pay attention to your macronutrient mix because lack of doing so may lead to depletion of energy. If you eat Paleo without considering your macronutrient ratios, you will end up having high protein levels, but low carbs and low fat. Keto, on the other hand, may lead to a depletion of protein. If your beginner CrossFit training plan includes Keto, you need to be careful because your body requires time to adapt. Paleo diet is more on fruit while Keto is inclined towards cheese and some unprocessed foods that contain high fat and low carb.
KUNAL JHAVERI | 27 May 18
Diet and training may be the major building blocks behind the success of any CrossFit training program, but they are not the only ones. As a matter of fact, one of the essential contributors to success in athletics is the mindset. Olympic weightlifters have discussed on several occasions how they exploit different mindsets to consistently perform at their highest levels. The definition of the mindset that informs discourse in this article is simply what goes on in any person’s mind from CrossFit Gym or others before the start of a competition. The happenings in your mind during this crucial time set the stage for the level of performance. There are three main mindsets athletes across different sports including CrossFit appear to use the most. Aggressive Mindset This mindset is far from what people may interpret as an attempt to hurt their opponents. Instead, aggressiveness refers to a mindset in which athletes are assertive, proactive, and forceful. For instance, athletes who set the pace in a race, best exemplify this mindset. With this frame of mind, athletes can easily shift from solid performance to exceptional performance. CrossFit is a special kind of a combat sport which means your opponents are doing all they can to figuratively beat you. Through aggressiveness, you can victoriously battle with box conditions. There are several ways you can develop an aggressive mindset. First, aggressiveness comes when your body is filled with excitement and energy. When doing your CrossFit workouts, you can do more movements and bring in dynamism in your movements. Secondly, high energy self-talk can go a long way in instilling an aggressive mindset. What you say and how you say it is important. Calm Mindset If you are one of the CrossFitters who get nervous as they near competitions or when approaching their WODs, you need this mindset. Remember, your primary goal all through your pre-competitive preparations and the actual competitions is in settling down and relaxing. When you do this, your mind will release any worry and doubt thus making your body to be free of tension and nervous discomforts. Also, a calm mindset is valuable for CrossFitters who are naturally aggressive and always in the attack mode. To create this mindset, you have to relax your body through muscle relaxation and deep breathing. The second way is to use mental imagery in which you project yourself being calm as you execute your exercises in CrossFit Gym or just before a competition. Through imagery, your body and mind physiologically relax. Clear Mindset In this mindset, anything related to performing is excluded. A clear mindset is best exemplified by CrossFitters who talk to their teammates or coaches before a competition. Because of their incredible talents or years of experience, some athletes naturally have a clear mindset. They are ready for the competition and they don’t see themselves losing. To create this kind of mindset, think about other things, other than CrossFit sport. You can talk to your CrossFit community around you, listen to music, think about a person or an event that makes you happy. Like all other mental states, your mindset requires deliberate steps to instill and master. Figure out the kind of mindset that works best for you. Thereafter, make a commitment to adopt that mindset and lastly focus on the desired mindset both in the CrossFit gym during practice and when competing out there.
KUNAL JHAVERI | 26 May 18
Fat loss is an important health goal CrossFit training schedules inculcate to the benefit of both beginner and elite athletes. People trying to lose body fat at times go for intense metabolic resistance training as well as high-intensity interval training. While these may seem excellent fat burners, the reality is they achieve very little. According to the experts in CrossFit diet, the most important requirement is to switch onto different strategies such as strength training, metabolic resistant training, and bodybuilding among others. Proven fat loss training regimes are guided by a set of rules which must be followed to the letter if the athlete is to realize the end results. Just to give you a brief on some of the top rules, below is a summary of the top four. Give Nutrition a Priority Training without nutrition may not avail much. If you are serious about hitting your target of stripping off body fat, a CrossFit diet must be one of your focal points. Take time for grocery shopping, meal prepping, doing dishes, cooking, and keeping a food journal. Some people think that this is time-consuming while they waste most of their time web surfing, doing social media, or watching TV. Set adequate time to handle your nutritional needs. Certain diets such as paleo diet are worth following because they give you the right balance of food choices that will support your training goals. Get Stronger When you mention getting stronger, people’s mind switches to performance enhancement and building of muscles. Little do they know that getting stronger is also relevant for fat loss. The goal to aim at in fat loss is burning as much fuel as you can, so as to have that perfect CrossFit diet applied. Through resistance training, you can lift more weight and this means more fat burning. When you spend your time training to get stronger, you get the opportunity to do most of the other forms of training as well such as conditioning and metabolic resistance training at a much higher level thus getting rid of unwanted body fat. Schedule Wisely When designing your weekly training plan, it is important to look at the different training styles and how they affect your system. For instance, spinal compression is occasioned by deadlifts, heavy squats, and farmer’s walks. Joint stressors are workouts such as heavy barbell training, high impact jumps, and sprints. Nervous system stressors can be found in power training, low rep training, and training to failure. Lastly, there are metabolic stressors which are occasioned by lactate work. This involves doing workouts that last anything between 30 seconds and 3 minutes which produce lots of lactic acids. Rotating Strategies Just like it is with many goals, having an effective program will yield results, but after some time you will hit a plateau. This is where it pays to vary your strategies. For metabolic resistance training, you can use moderate weights when doing moderate reps while at the same time alternating between lower and upper body exercises. For strength training, you can use more of traditional strength training methods which allow you to lift heavier weights. The trick here is to periodize both your CrossFit daily workouts.
KUNAL JHAVERI | 25 May 18
Every Cross Training Athletes is concerned about their performance, how long they take to recover, and their overall health. However, one of the most important and often overlooked components is the diet. Nutrition and especially vitamins play an important role in determining how effective your Cross Training Athletes training, performance, and recovery will be. Some essential vitamins and minerals play a cornerstone role in fitness and health and as such should be integrated into your daily meals and lifestyle. Understanding how important each of these vitamins and minerals is and where you can source them from makes everything smooth and easier for you. Vitamin C This is one of the leading vitamins. It helps in strengthening your immune system, regulating the iron absorption rate, as well as neutralizing and stabilizing the free irons coming out of the oxidative process. Vitamin C has also been associated with stress reduction which helps out in recovering from the high-intensity workouts much faster. This vitamin can also be acquired from foods such as strawberries, melons, kale, kiwi, cauliflower, oranges, broccoli, pepper, and guavas. The daily demand for vitamin C is about 100 milligrams which is equal to 1 kiwi fruit. Since the body doesn’t produce or store Vitamin C, you need to include it as an essential part of your Cross Training Athletes diet. Vitamin D Vitamin D is at the forefront in assisting your body system in absorbing phosphorous and calcium. These are essential minerals in enhancing your capacity to generate testosterone. Bone development, immune functioning, muscle development, and the reduction of inflammation are all attributed to the work of vitamin D. The sun is the most significant supplier of this vitamin, and because people do not spend as much time outside, there is a danger of running into vitamin D deficiency. Research carried out by Harvard University showed that close to a billion people are already at risk. Apart from sunbathing, fatty fish, dairy products, eggs, and pork are essential sources in the Cross Training Athletes training. The daily demand is 15 micrograms which is equivalent to 3 ounces of salmon. Iron This mineral helps in transporting oxygen. It forms a critical component of hemoglobin, the substance responsible for carrying oxygen and red blood cells. You can find iron in seafood, red meat, dark green leafy vegetables, peas, beans, oatmeal, and even dried fruits such as apricot and raisins. During Cross Training Athletes WOD, a lot of iron is lost through sweat. Women require about 18 milligrams of iron per day while men need only 8 milligrams. If this is not met, chances of you experiencing headaches, dizziness, fatigue, and weakness are high. Calcium This mineral strengthens your bone health and plays a crucial role in muscular contraction. Calcium powers some essential processes like nerve transmission and blood coagulation regulation. You can find it in milk, cheese, spinach, yogurt, kale, and broccoli. The daily intake is 100 milligrams. Calcium deficiency may result in heart problems and bone weakness. To sum up the above, you should also consider including magnesium in the diet of your Cross Training Athletes. It helps in blood coagulation, relaxation of muscles, bone and cell formation, as well as energy production. The daily recommended intake is 300 to 400 milligrams which is equivalent to two cups of boiled spinach. You can find in nuts, avocados, bananas, fish, leafy vegetables, mineral water, and dried fruits.
KUNAL JHAVERI | 20 May 18
When you hear of macros and calories and the tracking that needs to go into it, you may feel as if you are being taken through a torturous journey of CrossFit Diet into achieving your fitness goals. The reality is, your attitude and approach will determine how easy and boring these exercises can be. Remember, CrossFit nutrition is not just what you eat and when rather it is an important tool to help you boost your CrossFit performance as you integrate the essential workouts. Macros are simply macronutrients. If you have heard about protein, fat, and carbohydrate, then you already have a foundational knowledge of what macros are. Each of these nutrients has a specific number of calories per gram. For instance, protein has 4 calories per gram, fat has 9 calories per gram, and carbohydrate has 4 calories per gram. Determining Your Goal The first step in the macro counting and calorie tracking business is to set up a goal. The goal usually has 2 components, the first being losing weight and the second gaining muscle. In order to achieve these goals, you must find out as the baseline the much you are eating currently. You can know this by tracking your food intake continuously for 2 to 4 weeks. Always take your weight measurements before and after. If you find that you lost weight, then it means you are not eating as much, if you gained weight then you are eating more than your system needs. Add the calories you have consumed and then divide them by the number of days to get the daily average of your CrossFit diet. Total Daily Energy Expenditure and the Basic Metabolic Rate The BMR refers to the energy your body needs in order to function each day. For your heart to beat, nails to grow, your system to digest, and even for you to breath, you need energy. To add to this foundational energy requirement, you need more energy to support activities such as walking, running, and weightlifting. This is taken care of by the total daily energy expenditure. There are several tools you can use to calculate your BMR and total daily energy expenditure. Calculating Your Macros Depending on whether your goal is to lose weight or gain muscle, your CrossFit diet needs to adapt to this. Having put your goal into context, you need to establish the percentage of energy that you either need to add or subtract from your total daily energy expenditure so as to meet your goal. For gaining muscle, you will go through the gradual process of lean massing while for losing fat you will gradually experience weight loss. Keeping Track and Measuring Progress After you input the desired protein, carbohydrate, fats, and targeted calories, it is now your responsibility to keep check of whatever meal you take including snacks. It may be difficult at first, but just like CrossFit workouts, with time it becomes a habit. A kitchen scale is an important tool to make this tracking as accurate as possible. Keep on tweaking your food intake as you progress. Measuring progress is important and should be determined from the word go what specific indicators will be used. In as much as the scale is a logical instrument to check progress, before and after pictures as well as muscle tissue measurements can tell you how well you are doing. You can also measure body fat using calipers.
KUNAL JHAVERI | 15 May 18
Eating clean is by all means recommended and highly encouraged in CrossFit nutrition. This is because the micro and macronutrients need to be put in a check for your body to benefit in enhanced performance. That said, it is almost impossible to maintain a lifestyle of high-intensity sporting if you eat clean a 100% of the time. This is because the intensity of CrossFit exercises requires a significant quantity of calorie intake to support it. Treading the thin line between eating clean and eating enough for CrossFit performance is not easy. Athletes are slowly easing into the clean eating culture to tackle their nutrition needs and thus run into the danger of minimal eating. If you are aspiring to pack on muscle, lose fat, improve your lifts, and get stronger, you need to seriously think about what goes into your mouth and how much. Balancing between Eating Enough and Eating Clean When trying to gain strength and muscle, there is a limit to eating clean. A balance has to be struck between eating what you like and eating clean so that you can stick with this CrossFit nutrition and make it part of your lifestyle without too many sacrifices. Eating Clean as a Lifestyle This is not about going for 2 weeks or 2 months on a diet just to lose weight and then embark on your old life. It is about living a life you enjoy while at the same time pursuing your health goals. When doing high-intensity CrossFit training, you are literally chasing after the numbers. This means your body system needs to be replenished with the nutrients necessary to help you fuel and recover after a workout. From experience, this is difficult to achieve when eating clean all the time. Striking the Balance There are two ways you can tackle this. The first is to eat clean 90 or 100% of the time and thereafter indulge in less clean sources so that you can get the much-needed extra food. Alternatively, you can eat clean about 75% of the time and spend the rest on eating enough. For the 25%-75% approach, how you allocate the non-clean eating (25%) will determine how sustainable your diet will be. Some athletes use cheat meals in the name of CrossFit Nutrition, but these lack long-term sustainability and may not fit well into your lifestyle. The easiest yet effective way is to restrict the 25% to non-clean eating at least on a meal per day preferably on your post-workout diet. Putting the Theory into Practice Taking homemade chicken, spinach, broccoli, and a side of peas together with potato wedges and some sour cream can give you a good balance between a satisfying meal and a clean meal. The potato wedges will spike up your calorific intake and edge your carbohydrate count closer to your target. This can be a good post-workout meal. When you are having an unhealthy day, you can use smoothies to boost your clean percentage. Avoid eating store sandwiches and instead, go for real homemade food. There are lots of foods outside there that promise a clean CrossFit diet, yet do not measure up. Beware of such foods.
KUNAL JHAVERI | 14 May 18
Every serious Cross Training Athletes is either on zone diet or paleo diet or a mixture of both. That said, some Cross Training Athletes especially beginners may not be on a diet because of lack of awareness or simply not knowing how crucial it is in their Cross Training Athletes workout regimen. The quality of food is taken seriously in zone diet as well as balancing the portions of fat, protein, and carbohydrate. Zone diet has been praised for its ability to strike the hormonal balance. By extension, this boosts your wellness, energy utilization, blood chemistry, and so much more. Zone dieters consider food as a drug, and therefore they are very careful so that they do not loosely consume food for fear of undesirable physiological changes in their body systems. What is Zone Diet All About? Most people believe that zone Cross Training Athletes diet is just about high protein or low carb. The reality is that this diet is much more than this. It balances the following food groups. • Protein – This consists of natural meats. • Carbs –Zone diet advocates for low glycemic vegetables and fruits.• Fat –This is a critical macronutrient that forms part of the zone diet. When you balance fats, carbohydrates, and protein, you can successfully control glucagon, insulin, and eicosanoids hormones which are usually generated by the human diet. Insulin is classified as a storage hormone, and excess of it accelerates inflammation and makes you fat. Glucagon, on the other hand, is a mobilization hormone which tells your body to steadily release stored carbohydrates thereby stabilizing your blood sugar levels. This is important for optimal Cross Training Athletes exercises and mental performance. The last hormone eicosanoids help in controlling inflammation. It is also a master hormone which orchestrates a wide array of hormonal systems in your body. Zone Living Zone diet consists of a block of meals. A one block meal comprises one choice from the carbohydrate list which is blue, protein list which is pink in color, and the fat list which is green in color. A two-block meal will have two choices from each of the above lists. A three-block meal will have three choices from each group, and the list goes on and on. The onus is upon you to mix and match the blocks according to your preference. For instance, when you wake up, you can go for a two-block meal then proceed to three-block meal for lunch and dinner. Athletes are different, and each one will have their block requirements. The key point in this Cross Training Athletes diet is to develop a habit where you eat at regular intervals so that your hormones are always balanced. When you wake up, an hour should not elapse before you eat. It is advisable that in 4 hours, you eat something in between and always before going to sleep you take a snack. If you have a digital food scale, it will make your work easier because then you can measure blocks in an easy and fast way. When you put your plate on the weighing scale, press the tare button. This will subtract the weight of the plate and only ensure the content. Be careful to avoid micromanaging your nutrients. Once you get used to living in the zone, it will be much easier for you to customize your lifestyle.
KUNAL JHAVERI | 11 May 18
It’s possible to boost satiety and burn calories while simultaneously preserving your lean muscle mass. Smoothies are packed with the essential nutrients which help in keeping your hair, skin, heart, and bones in good health. Unfortunately, some of the protein sips athletes take in local CrossFit gyms have lots of added sugar. Having these on your CrossFit diet every time makes it extremely difficult to achieve that lean summer body. There is delicious weight loss protein shakes that can satisfy your craving and still push your body towards weight loss. Below are some of them: Jelly Protein and Peanut Butter Smoothie Regarding nutrition, this can give you 16 grams of protein, 228 calories, 23 grams of carbs, 5 grams of fiber, 7.5 grams of fat, and 1.3 grams of saturated fat. If you love classic childhood sandwich, this recipe is a must try. You simply blend frozen berries with vanilla protein, soy milk, rolled oats, and peanut butter to create a delicious protein-packed smoothie. If you don’t like soy milk, you can substitute it with any unsweetened milk of your choice. Spinach Flax Protein Shake The source of protein in this shake comes from flax meal, almond milk, optional protein powder, chia seeds, and the spinach. If you don’t like spinach, but would want it to form part of your CrossFit diet, you can add pineapple, banana, and mango to make the smoothie delicious and still reap the benefits. This smoothie gives you up to 33% of your daily vitamin A requirements while the flax and chia seeds give you satiating fiber. Dark Chocolate Peppermint Smoothie The source of protein here comes from Greek yogurt and protein powder. This shake doesn’t have sugars and fats and tastes more or less like dessert. Fortunately, it doesn’t have any waste expanding effects.Topping the smoothie with Greek yogurt helps in taking your protein count higher. Almond Butter Protein Shake This smoothie is made with four ingredients, almond milk, nut butter, chia seeds, and cinnamon. The nut butter and almond milk will give you natural protein, and the chia seeds will boost your level of antioxidants and omega 3s. You can enjoy this smoothie as an afternoon snack or a healthy breakfast. Cinnamon heightens the taste of your drink and helps in zapping stubborn belly fat to stabilize your blood sugar. Grape and Blueberry Smoothie This is a creative recipe for any CrossFitter who may not be into the idea of packing nutrition powders. In the place of plant or whey protein, this smoothie calls for blended eggs. This helps in burning fat. The protein in the eggs helps in muscle recovery while the choline in the yolk helps in fighting fat cells to give you a lean look. The grapes and berries give you vitamin C which helps in further trimming down cortisol levels which are responsible for fat storage. Other smoothies you may find delicious and nutritionally-viable as your CrossFit workout diet include berry oat smoothie, blueberry almond butter shake, and a raw chocolate smoothie.
KUNAL JHAVERI | 06 May 18