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It would be to your benefit to take advantage of the month you have off during your winter break to stay fit and ready to go for the spring season.  A great way to do this, is to stay active for at least 4-5 days a week for 40-90 minutes at a time.  These activities can vary from soccer drills to leisurely activities such as biking, swimming, running, or playing basketball.  If you have access to a gym, engaging in light weight activities can give you a competitive advantage, but if not, doing the body weight activities (listed below), you can remain in shape. 

An average week might consist of 2 days of weight training or body weight circuits/conditioning and the other 2 days longer aerobic activities with soccer sprints in between (interval running).

It is very important to run at least 3 times a week, whether it be to work on sprints (10’s to 100’s) or longer endurance runs (1.5 miles, 1 mile, 800’s, 400’s, 200’s)

Circuit:

Always conduct a warm up before beginning any workout and a cool down after.

Body Weight Squat- 20 times

Single Leg Squat- 15 times each leg

Pull Up/ Reverse Pull Up- 10/15 time

Walk Out Push Ups- 10 times

Dips- 10 times

Single Leg RDL (body weight)- 15 each leg

Sit Ups- 20

Alternate Arm to Alternate Straight Leg (Ab work)- 20

Sit Ups- 20

Body Weight Squat- 20

Reach Crunch- 20

Move through the circuit three times with a good tempo and correct form

Overall, the emphasis of the winter workout is not on what you specifically do, but making sure you are staying active 4-5 days.  By this point, you should know your body and know how to take care of it.  Make sure you allow the needed recovery time, but at the same time continuously push yourself to become a top notch Division 1 athlete.

*LIFT US TO GREATNESS, RUN TO GLORY!*

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By: Susan M. Kleiner, PhD, RD, FACN, CNS, FISSN

Think about how you would like to look and feel. Imagine yourself with a body that’s fit and firm, with just the right amount of muscle. Imagine the joy of having high strength and energy day in and day out.

Keep those images in your mind’s eye. Those goals are not just for athletes and bodybuilders any more. The field of sports nutrition is light years from the dieting world, but it’s sports nutrition and strength training that makes athletes look and feel great. POWER EATING will show you how to achieve those goals by taking a few nips and tucks in one of the most important fitness factors of all-nutrition.

PRINCIPLES FOR BUILDING MUSCLE, GAINING ENERGY, LOSING FAT

These principles are the same ones I have advocated for world-class athletes, Olympic contenders, and recreational strength trainers for more than 15 years. Now you can do it too.

• 1. Eat enough calories

A key to feeling energized is to eat the right amount of calories to power your body for hard training. A lack of calories will definitely make you feel like a wet dishrag by the end of your workout. A diet that provides less than 1,600 calories, for example, generally does not contain all the vitamins and minerals you need to stay healthy, prevent disease, and  perform well. Very low-calorie diets followed for longer than two weeks can be hazardous to your health, and they do not provide the dietary reference intakes (DRIs) of enough of the nutrients needed for good health.

Historically, the recommended dietary allowances (RDAs) were the national standard for the amount of carbohydrate, protein, fat, vitamins, and minerals we need in our diets to avoid deficiency diseases and to maintain growth and health. The DRIs were established to update the RDAs abased on more functional criteria rather than criteria based on deficiency diseases. Rather than focusing on avoiding disease, the DRIs focus on optimal performance both mentally and physically. But under certain conditions-stress, illness, malnutrition, and exercise-we may require a higher intake of certain nutrients. Studies have shown that athletes, in particular, may have to exceed the DRI of many nutrients. Some competitive bodybuilders have estimated their calorie intake to be greater than 6,000 calories a day during the off-season-roughly three times the DRI for the average person (2,000 calories a day for women and 2,700 calories a day for men).

How much you need of each nutrient depends on a number of factors including your age and sex, how hard you train, and whether you are a competitive or recreational strength trainer, among other considerations. Calorie needs for an athlete trying to build strength and muscle can range from 19 to 24 or more calories per pound of body weight for men and 16 to 23 or more calories per pounds of body weight for women. If you are trying to lose fat, then calorie needs will vary.

Generally strength trainers need to eat more protein, more of the right kinds of carbohydrates, and more high performance fats. What’s more, they may be wise to supplement with a one-a-day style multivitamin-mineral supplement. If you are trying to gain muscle and lose body fat, eating enough calories and takin gin enough nutrients will make the difference between success failure.

• 2. Eat the carbohydrate you need.

It’s well known that most athletes, strength trainers, included, don’t eat enough carbohydrate, the primary fuel for the body. Most athletes eat diets in which only half the total daily calories come from carbohydrate, but if you want to build muscle you need to eat 2.1 to 3.2 grams of carbohydrate per pound of body weight per day. Men eat more than women. That’s more than half of your total daily calorie intake. Some athletes think that they should be following a low-carbohydrate diet because it promotes faster weight loss. The problem with these diets is that they deplete glycogen, the body’s storage form of carbohydrate. Once glycogen stores are emptied, the body starts burning protein from tissues, including muscle tissue, to meet its energy demands. You lose hard-earned muscle as a result.

The real story on carbohydrate for weight control and muscle building is that you should select whole-food carbohydrate-natural, complex carbohydrate as close to its natural state as possible-instead of refined, processed carbohydrate. What’s the difference? A blueberry is a whole-food carbohydrate: a blueberry toaster muffin is a processed carbohydrate.

One important reason why whole foods are better has to do with their high-fiber content.Fiber is the remnant of plant foods that remains undigested by the body. It’s what keeps your bowel movements regular. Fiber is also a proven fat fighter. Research shows that people who eat healthy high-fiber diets have smaller waistlines, and are able to better control their weight. The bottom line is that the right types of carbohydrate can help you manage your weight successfully. The only types of carbohydrate you should shy away from are sugars and highly processed foods. Even so, when used in a targeted way, sugars can be an athlete’s best friend by providing the right fuel at the right time. But without a plan, they can sabotage your goals.

• 3. Vary your diet

One of the biggest downfalls of traditional bodybuilding diets is the monotonous food choices. Little fruit, fewer vegetables, even less dairy, and little to no meat or eggs show up on their plates. Fruits and vegetables are packed with disease-fighting, health-building antioxidants and phytochemicals that make all the difference when you’re trying to gain energy and build muscle. Dairy products supply important nutrients like bone-building calcium and whey, the ideal muscle-building protein. Meat and eggs are important sources of vital minerals like iron and zinc, without which you’ll be jumping lower and running slower.

Bodybuilders, however, do a lot of things right, especially during the training season. They eat several meals and snacks throughout the day-a practice that should be followed by everyone. In fact, you should be fueling your active body every two and a half to four hours. Carrying snacks with you from a wide variety of the food groups like nuts, fresh and dried fruit, mozzarella cheese sticks, yogurt, hard-boiled eggs, turkey jerky, soy nuts and crisps, are a great way to ensure variety in your diet all day long. Make meals representative of all the food groups by including fruits, vegetables, dairy, whole grains, beans, soy, eggs, fish, chicken, meats, nuts, nut butters and oils, olives and extra virgin olive oil, and avocados. Choose a variety of foods from within the food groups as well. Don’t just eat apples, eat apples, bananas, grapes, berries, peaches, nectarines, oranges, grapefruit, and all the wonderful variety of fruits available during the week and month. Keep the idea the same for vegetables, grains, protein foods and high performance fats.

• 4. Time and combine your food and nutrients

To achieve superb shape and maximum performance, forgo the usual approach of three meals a day. Active people must fuel themselves throughout the day, eating small meals and snacks every two and a half to four hours, preferable timed around their workout schedule As we’ll see, these meals don’t include just any type of food.

When eating multiple meals, you always want to combine protein with carbohydrate and high performance fat. Examples would be a turkey sandwich, a whole-wheat bage with peanut butter, or an apple with nuts. Eating multiple meals also promotes variety in your diet and keeps your blood sugar levels even so that you avoid peaks and valley throughout the (a cycle that happens to promote fat storage).

By including small amounts of protein in meals and snacks, you can control your appetite, feed your muscles more efficiently, and maintain muscle even when you’re trying to lose fat.  You also burn fat better because protein, as well as eating multiple small meals, has been shown to increase thermogenesis, the process b which your body converts ingested calories and stored fat into heat. Another advantage of multiple meals is mental performance. regular, timed meals help you think and process information more effectively, increase your attention span, and boost your mood.

The bottom line is that small, frequent meals throughout the day are the best fat-burning, muscle-building strategy you can integrate into your lifestyle. It might be hard during the school day, but if you carry snacks in your backpack or book bag it will make all the difference in your performance on the field, and in the classroom.

• 5. Use a food plan

Any nutritional program aimed at losing body fat and building muscle should be based on a food plan that emphasizes lean protein, natural carbohydrate, and high performance fat. When you want to achieve great things, you have to have a plan, and stick with it. You, along with someone close to you, need to think about the four, four-letter words of nutrition: plan, shop, pack and cook. Without planning ahead, you leave yourself at the mercy of whatever is around when you’re hungry: fast food and vending machines. These will sabotage your results every time.

Think about what you need to eat to fuel your body and your brain. Make a shopping list. Go shopping: read labels while you’re there to make sure that what you are buying is the real deal. Shop the perimeter of the supermarket where most of the fresh foods and only lightly processed foods (think bread, cheese) can be found. The closer you get to the center of the store, the more processed the foods become. Make sure to purchase foods that can be packed, and have packing supplies on hand to make your mornings efficient. Get involved with dinner decisions, and even recipe choices. It won’t be that long before you’ll have to be doing this for yourself in your own home. And you may have a positive influence on your whole family’s diet.

Table 1.           Power Eating^® Timing

Source for article:

Kleiner SM, Greenwood-Robinson M. Power Eating, Third Edition. Human Kinetics, Champaign, IL. 2007.

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 Health Concerns of a Vegitarian [3:00m]: Play Now | Play in Popup | Download

Put your fears aside. Vegetarian diets are typically rich in carbohydrates, with plenty of protein and high performance fats. That’s the perfect prescription for exercisers and athletes. With 60 percent of your diet coming from carb-packed grains, beans, fruits and vegetables, there’s no way your performance will drop off. And you can certainly get enough protein to pack on plenty of muscle. But you do have to plan your diet well.

And just for clarity-sake, although research has taught us that eating too much of animal-based foods may result in the development of chronic diseases like heart disease and cancer, the problem is not that eating any amount of these foods is bad for you. But if you make animal foods the center of your diet, you just don’t have enough room left to eat all the fabulous plant foods like grains, beans, nuts, seeds, fruits and vegetables necessary to ward off disease.

ENSURING THE PROPER NUTRIENTS

Changing from a meat-centered to a plant-centered diet is not as simple as just eliminating the meat. The trick is to make sure you’re not skimping on any nutrients as you cut out certain foods. Vegans run the greatest risk of deficiencies because several vital nutrients including protein, vitamins B12 and D, iron, zinc, and calcium, are found in highest qualities or most significant amounts primarily in meat, eggs and dairy products.

SPECIAL FOCUS ON PROTEIN AND CARBOHYDRATE

When it comes to carbohydrates, don’t be misled by fads. The research is clear: if you want to train hard and long, you need plenty of carbohydrate to achieve your goals. Eating a vegetarian-style diet will make this easy. Plant-based foods are great sources of all the different carbohydrates and fibers that will keep you healthy and fuel intense workouts.

To get enough calories and nutrients, vegetarians should eat at least 1,800 calories a day. The following list gives you minimum servings for each day, with a suggestion of where to add more to increase calories.

Lacto-vegetarians:

Vegans:

Serving size guidelines:

A GOLD MEDAL LIFETIME

You are now on the road to improving your performance, and your life. Many successful athletes have chosen a vegetarian lifestyle. Not only could they perform at peak levels during their athletic careers, but they have maintained good health and longevity throughout the rest of their lives.

SIDEBAR

DETERMINING PROTEIN QUALITY

Approximate protein quality of various forms of protein found in food and supplements.*

*Data compiled by Dr. Richard Kreider, University of Memphis, Memphis, Tennessee

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 Susan Kleiner of Water [13:39m]: Play Now | Play in Popup | Download

Proteins, carbs, vitamins, minerals, water, and fats. Of the 6 primary classes of nutrients, which is the most critical for growth, muscle development, and health? If you guessed water, you’re right!

WATER, WATER EVERYWHERE

But with all the obvious importance of water it appears that most of us aren’t drinking enough. Nearly one-third of the U.S. population is walking around slightly dehydrated. “So what?” you ask. “What’s the big deal about being slightly dehydrated?”

A VOLUMINOUS PROBLEM
Just about anyone who knows anything knows that you can get pretty sick and even die from severe dehydration. But the fact is that chronic, mild dehydration, a constant 1 to 2 percent deficit of body weight caused by loss of fluids, can have a measurable effect on mental and physical performance, muscle growth, and even long term health.

WATER AND YOUR MUSCLES

Since muscles are nearly 70 percent water, even a small loss of fluid will affect their function. Muscles are controlled by nerves. The electrical stimulation of nerves and contraction of muscles occurs due to the exchange of electrolytes dissolved in water across the nerve and muscle cell membranes. If you’re low on water or electrolytes, muscle strength and control are weakened. A water deficit of just 2 to 4 percent of your body weight can cut your strength-training workout by as much as 21 percent, and your aerobic power by a whopping 48 percent!

WATER AND YOUR FAT
When your goal is losing body fat, water is your friend. It can help take the edge off hunger so that you eat less, and it has no calories. If you are on a high protein diet, water is required to detoxify ammonia, a by-product of protein energy metabolism. And as you mobilize your stored fatty acids to burn off as energy, you release any fat-soluble toxins that have been benignly stored in your fat cells. The more fluid you drink the more dilute the toxins in your bloodstream, and the more rapidly they exit from your body.

WATER AND YOUR BRAIN
When it comes to peak mental capacity, whether in school or in competition, your hydration state will affect your performance. In a study of subjects’ abilities to perform mental exercises after heat-stress induced dehydration, a fluid loss of only 2 percent of body weight caused reductions in arithmetic ability, short-term memory, and the ability to visually track an object by 20 percent compared to their well-hydrated state.

WATER AND YOUR HEALTH
Probably most surprising is the effect that chronic, mild dehydration has on health and disease. It was a practice of Hippocrates to recommend large intakes of water to increase urine production and decrease the recurrence of urinary tract stones. Today approximately 12 to 15 percent of the general population will form a kidney stone at some time. Many factors can modify the urinary risk factors for developing stones. Of these, diet – especially fluid intake – is the only one that can be easily changed and that has a marked effect on all urinary risk factors.

Mild dehydration can also be a factor in the occurrence of mitral valve prolapse. In a study of 14 healthy women with normal heart function, mitral valve prolapse was induced by mild dehydration, and resolved with rehydration.

YOUR FLUID PLAN
Contrary to our drive to eat, our drive to drink is not as keen. Our thirst mechanism doesn’t kick in until we are already mildly dehydrated. When you’re working out moderately in a mild climate, you are probably losing 1 to 2 quarts (2 to 4 pounds) of fluid per hour through perspiration. That means that a 150 pound person can easily lose 2 percent of their body weight in fluid (3 pounds) within an hour. If exercise is more intense, or the environment is more extreme fluid losses will be greater. You can see how easily you become dehydrated. If you don’t replenish your fluid losses during exercise, you will fatigue early and your performance will be diminished. Without fluid replenishment after exercise, your performance on successive days will decay, and your long-term health may be at risk.

Monitor your hydration status. One of the easiest ways is to check your urine: it should be relatively odorless and no darker colored than straw. Anything more and it is a good sign that you are dehydrated and need to be drinking more.

DON’T GET CAUGHT EMPTY-HANDED

FLUID GUIDELINES

• Drink a minimum of 1 quart (4 cups) of fluid for every 1,000 calories you eat every day.
• Drink at least 5 cups of water every day.
• Fluids should be cool.
• For moderate exercise that lasts an hour or less, water is sufficient for replacing lost fluids. If you like flavored drinks better, then use flavored beverages.
• For intense exercise that lasts less than 1 hour and exercise lasting more than an hour, carbohydrate-electrolyte sport drinks are best.
• Drink 2 cups of fluid 2 hours before exercise.
• Drink 4-6 ounces every 15 to 20 minutes during exercise.
• Drink 4-6 ounces every 15 to 20 minutes during exercise.
• After exercise, drink 16-20 ounces (2-2½ cups) of fluid for every pound of body weight lost during exercise

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This is a copy of the plan I gave “Jersey” Joe Martinek during the 07 season. Joe’s defensive back position coach at the time approached me and wanted me to help Joe make the jump from 195 lbs to 205 lbs. Joe was the perfect client, anything you asked him to do, he did, and because of that work ethic, he got from 195 lbs to 205 lbs in less then two months. This plan is a perfect example of how to gain lean mass in season which by most accounts is deemed impossible. This plan also is an example of a player who may not be starting, but is waiting in the wings for an opportunity to start. Joe was later switched to RB and is currently in a three way battle for the starting Running Back as a red shirt freshman. Once Joe had the tools to gain lean mass he made sure to utilize them. When Joe came to Rutgers he was 195 lbs at 6% body fat and could bench press a 1 rep max of 275 lbs, less then a year later he is 215 lbs with 5% bodyfat and poses a 1 rep max bench press of 365 lbs. At Rutgers we preach accountability, with this plan is an accountability checklist that you can continue to use. The checklist works by making sure you eat 49 meals per week, I cannot tell you how many athletes complain to me that they are not gaining weight, but when I check their accountability sheet, they are missing a lot of meals. If you continue to eat the correct number of meals and still don’t gain weight, that’s when you add additional calories to the meals.

Martinek in the open field

Gainers “Big Three” Explanation

1. Protein is the most important thing, that you eat all day, everyday. You must eat it at every meal. Without protein there is no muscle growth. Common sources of protein are: Meats, Eggs, Grains with Beans, Dairy Products, and Protein shakes.

2. Consistency is key; one great day is completely offset by one day that is anything less then perfect. Protein must be consumed all day, everyday without fail. At least 7 meals containing protein must be consumed everyday. Anything less and you are sabotaging your gains.

3. Preparation ensures you never have an excuse for missing a meal and in turn never have an excuse for having a bad day. Having Tupperware with you means you have meals available to you at all times and are always prepared. If you don’t plan for success then you are planning for failure. The food within the program is there, so just box extra to go. Pack a 2nd breakfast at breakfast, take advantage of a boxed lunch, box a 2nd dinner at dinner and for your last 2 meals, drink protein shakes.

As a gainer all you have to worry about is eating. No cooking, no cleaning, no purchasing, and no problems. Just eat the food. Eat protein at every meal, Eat 7 meals a day, and bring Tupper-wares to every meal. That is the plan for success, follow it and be successful.

That is the plan in terms of how to eat; this is the plan of what to eat.

For athletes who have a hard time staying lean while gaining mass I use a Charles Poliquin anecdote to help remind them which foods to eat. “If it doesn’t run, fly, or swim and isn’t green then don’t eat it.” That means your 7 meals should be composed of these foods.

Run, Fly, or Swim: poultry, beef, lamb, liver (calf liver), wild game (buffalo, venison, elk). crustacean (crayfish, prawns, shrimp, lobster), mackerel, mollusks (clams, mussels, scallops, oysters), sardines, tuna, white flesh fish ( cod, founder, halibut, orange roughy, pollack, rockfish), and salmon.

Greens: artichockes, arugala, asparagus, beets, bok choy, broccoli, broccoli rabe, brussel sprouts, cababge, carrots, cauliflower, celery, collard greens, dandelion, eggplant, endive, fennel, green beans, horseradish, jerusalem artichokes, jicama, kale, kohlrabi, leeks, mushrooms, okra, onions, hot peppers, sweet peppers, pumpkin, purslane, spinach, squash, swiss chard, tomatoes, turnips, and watercress.

Athletes who have a faster metabolism require more calories so I recommend sticking with the basics listed above, but also make sure to add the following foods to the seven meals as a way of boosting calories: whole eggs, nuts, protein powders and unrefined grains.

For athletes who have tremendous genetics, I recommend a modified “seefood diet”: you see food and you eat it. Now the modifications are a short list, you can eat whatever you want excluding Trans Fats. Trans Fats are included in cakes, cookies, crackers, pies, margarine, fried foods, potato chips, corn chips, popcorn, shortening, some cereals and some candy. Also make sure there is protein at every meal. If your meal doesn’t contain protein, just add a protein shake. An easy way to add extra calories to every meal is by consuming peanut butter and jelly sandwiches on top of your meals. Be sure to eat natural peanut butter, which is an easy way to add up to 1000 calories per meal. Now the “seefood diet” is for the athlete who needs to gain lean mass but no matter what they eat can keep a serious six pack. An excellent example of this is Kenny Britt whose favorite mass gaining technique is to drop burger king pies into his mass gainer shakes.

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