Weight Loss And Nutrition For Martial Arts And Life
Hi this is Instructor Frank at Amalgam Martial Academy! Today I want to talk a little bit about diet. Weight loss is a recurring topic in the realm of martial arts and fitness in general. Often people get overwhelmed by the sheer volume of information out there. My goal today is to help you narrow your focus a little, and grasp some basic concepts that will help you achieve your health and nutrition goals, whatever they are!
First, no food is bad. Often some foods and even whole food groups earn a bad reputation. Things like fat and salt, and more recently carbohydrates have been considered unhealthy according to common knowledge. Remember, everything has its purpose in the right proportions. Carbs, fats, salts, etc. all have some positive nutritional role, and often problems arise from carelessly cutting those things out of one’s diet. “The dose makes the poison!” In turn, there is no one single “superfood” that will cure all your ills all by itself! Sorry guys, but that one salad won’t balance out your crave case.
You will need to do some work and find the best balance for you. What are your goals, really? Do you want to lose fat, gain energy, gain mass? Do you need to support your martial arts or other athletic activity? What is your current condition? If you’re unsure about this, go see your doctor and get your bearings. And realistically, what are your limitations? Commonly these have something to do with the amount of time and money you have to work with. The more honest and clear you are with your goals, current condition, and limitations, the easier it will be to plan your direction and take action!
Once you know where you’re going, remember: small changes are easier, and add up over time. We’re playing the long game! Start by adding better things to your diet. Again, I’m not moralizing food. I just mean food that’s better for meeting your nutritional goals. Adding items of high nutritional value like spinach, carrots, bell peppers, and greek yogurt will start moving the needle in the right direction. For more information on high value nutrition check out the Vertical Diet by renowned trainer Stan Efferding.
As you add better things, gradually remove worse things. The easiest way is to simply avoid processed convenience foods. Often these foods cut nutritional corners for the sake of convenience and taste. Plan to meal prep, and prepare to adjust the proportions according to your goals.
Something we might not immediately think of is to make lateral positive changes. While you gradually adjust your diet, why not clean your room or work space? Maybe take some more short walks through the day, or even take some time daily to meditate. We’re playing the long game, changing habits and crafting a new lifestyle!
Having said all that, don’t forget to occasionally indulge! New habits take time to build. Your body needs time to adjust. Cold turkey huge life changes aren't for everyone, and often it backfires. Social life is also part of your health. Don't be that one friend who HAS to have something special to eat or drink when you go out, or you may be invited less.
