Fitness News #50 - Mikes Diet Mistakes

News
Welcome to 2012
Diet Mistakes
Back in 2000 I was the fattest I've been in my life.  So how did this happen?  I was doing moderate exercise in the form of bike commuting.   While I had built a base energy store around my midriff during the nineties, the icing on the cake was to come   Mistake #1 Reduced fat manufactured foods.  Fat was the enemy, so I was purchasing products such as 99.7% fat free packet soups.  These products had 2 problems; 1. Sugar.  They were laced with sugar 2. Satisfaction.  The diet left me constantly feeling hungry, it didn't satisfy me.   The end result was that I hit my fattest ever at 84kg.   I went back to my former clueless diet and started weight training, my weight jumped to 87kg as I put on muscle, but my waistline was reducing.  By the end of the year I had to get the waists on my suits taken in.   Back to a slimmer 84kg, once again I was looking at my diet, this time from a sports viewpoint   Mistake #2 Sport Drinks.  All I did was simply add a sports nutrition powder to my water, I was focusing on the electrolytes while ignoring the sugar.  I realised quickly that the weight gain I was encountering was due to the sports nutrition powder, so I  pulled the pin on it and I was back on track.   Note: Nowadays I use sports drinks when racing or in training rides exceeding 2 hours   Mistake #4 Almost Clueless.  My fitness was building, with more work at the gym and faster bike commuting, however, my diet was the classical "see food and eat it diet" so only part of the equation was met.  Feeding my body while not feeding my fat cells was a hit and miss   Mistake #5 Single Focus.  At some point I decided to measure food by the protein %.  While this method does give a quick comparison, it ignores the total picture.  However I was starting to head in the right direction.  It was the start of continuous improvements.   Mistake #6 Incorrect Customisation.  Exercise levels had met new highs, I had also become an RPM instructor and I needed more energy.  While having built a reasonable base of diet knowledge, I didn't know how to add the extra calories.  As silly as it sounds, I added soft drinks as an everyday food.  What the soft drinks were doing was providing an insulin spike, making me feel good…. BUT not providing any positives.  I sat on 82kg   2011 saw the continuation of continuous improvements, I did a crash diet mid Jan and got myself down to 75kg.  My weight varied over the year between 74kg and 78kg.  End of the year I weighed 78kg, but a portion of that extra 3kg is muscle (so I'm telling myself)
Bike Racing
Unfortunately  I'm injured, so no racing currently.   The NSW Track Championships starts 2nd February, I'll target those.
Classes
Check your gym schedule, click on the name underlined to see what classes are available.   I am not doing any classes until the 9th Jan, or later, see details below   Fitness First Rockdale Mon 6.00am Ride - resumes 9/1/12 Five Dock Mon 5.45pm RPM - resumes 9/1/12 Rockdale Tue 6.30pm RPM - resumes 10/1/12 Walker St Thu 6.00am RPM - resumes 12/1/12 Rockdale HiPf Sat 8.15am RPM - resumes 14/1/12   YMCA Riverwood Mon 7.30pm RPM - resumes 30/1/12 Riverwood Tue 6.15am RPM - resumes 24/1/12   SCG Stadium Fitness Centre Friday 6.15am RPM - resumes 13/1/12
Music Request List
This list covers all gyms, all classes;   Track Key; 1 – Pack Ride (warm up) 2 – Pace 3 – Hills 4 – Mixed Terrain 5 – Intervals 6 – Speed Work 7 – Mountain Climb 8 – Ride Home (Warm down) 9 – Stretch   Tracks Available at All Gyms, All Classes, ie both Fitness First and YMCA T Release Duration Song Artist 1 49-1 03:55 California Girls Creature Scene 1 50-1 04:57 Club Can't Handle Me Flo Rida feat. David Guetta 1 45-1, BO-1 04:49 Life Is A Highway  Milan Roscoe 1 47-1 04:23 Tick Tok Jomanda Brown 1 51-1 04:42 We R Who We R Ke$ha 1 48-1 04:12 Your Love is My Drug Beat Bandits feat Lorraine G 2 51-2 05:14 Halfway Gone Poptent 2 46-2 05:26 I Gotta Feeling TransNoise 2 49-2 05:17 If I Had You Laila Stone 2 48-2 05:13 Lost Highway Southern Light 2 45-2 05:39 Miles Away CJ Murray 2 50-2 06:11 Teenage Dreams Stardancer II 2 47-2 05:24 Waking Up In Vegas Martina Lorene 2 BO-2 06:06 Who Knew Masia 3 48-3 06:23 Celebration Steady Rush 3 47-3 06:42 Ecuador (Bad Behaviour Remix) Latin Freestyle 3 50-3 06:52 Raindrops Hypasonic Remix – Sash! feat. Stunt 3 51-3 06:28 Raise YOur Glass (Klub Smasherz Remix) Venus Jones 3 50-B3 06:00 Ravers In the UK Jorg Schmidt Remix – Manian 3 49-3 06:02 Russian Roulette (75RPM) Dancefloor Generals 3 44-3, BO-3 06:11 Show Me Heaven Arms of Dub 4 50-4 04:55 Beautiful Day Global Nation 4 47-4 05:38 Meet Me Halfway TransNoise 4 48-4 05:14 One Love Pure Essence 4 44-4, BO-4 04:21 Real  The Cranials 4 49-4 05:01 Spin Azuri Blue 4 51-4 05:06 Turn Around (5,4,3,2,1) Flo Rida 5 51-5 05:40 Are You Gonna Be My Girl Airplay 5 48-5 05:45 Brick By Boring Brick Spacegliderz 5 47-5 05:44 Ignorance ToneTonic 5 34-5 05:26 Pretty Vegas OneZeroOne 5 49-5 06:13 Propane Nightmares Southern Light 5 50-B5 05:32 Rebel Yell Scooter 5 31-5 06:00 Round And Round Rhythm Twins 5 46-5 05:57 The Pretender InTheWind 5 BO-5 06:06 Voodoo People Young Drake 5 50-5 06:25 Watercolour Blau 6 51-6 06:41 Break My Fall (Original Mix) Tiesto feat BT 6 47-6 06:07 Long Way To Go Tyree Grey 6 BO-6 06:33 Adelante MorningStar 6 49-6 06:43 Never Cry Again Studio88 6 50-6 07:11 Poppiholla Chicane 6 50-6B 06:53 Secret Love Jordan & Baker Remix – Ian Van Dahl 6 48-6 06:48 Waiting Swade 7 BO-7 07:09 Because The Night Voodo Beats 7 49-7 06:53 Blade DJ Paradise 7 45-7 06:18 Burn It To The Ground Swade 7 46-7 06:18 Evacuate The Dancefloor Studio88 (DJ KTW Remix) 7 48-7 07:02 It's Not Over OneZeroOne 7 51-7 07:01 Numb (Hands Up Club Mix) Jan Wayne Vs. Raindropz! 7 50-7 07:05 Sweet Dreams Cansis Remix – Rec. Pro 7 47-7 06:36 What Is Love 2H9 (Cansis Remix) Cutting 8 47-8 03:24 Before The Worst Nitro500 8 BO-8 04:15 Broken Strings Cherry Stone 8 48-8 03:35 Hey, Soul Sister Global Nation 8 49-8 03:24 Never Hold You Down Scarlett Jones 8 51-8 03:17 Please Don't Let Me Go Olly Murs 8 50-8 04:16 Shattered Turn The Car Around – O.A.R 9 BO-9 03:46 I'll Stand By You Royal Trail 9 50-9 04:10 Letting Go Dutty Love – Sean Kingston feat. Nicki Minaj 9 48-9 03:01 Replay Silence 9 49-9 03:14 Solo Swade 9 51-9 03:22 What If Jason Derulo 9 47-9 03:42 Whatcha Say Big Shot   Tracks Available Only at Riverwood and SCG T Release Duration Song Artist 1 25-1 05:22  Let's Get It Started Black Eyed Peas 1 31-1 05:37 I've Been Thinking About You Londonbeat 1 36-1 03:59 Little L Jamiroquai 1 39-1 04:04 September Kirk Franklin 1 41-1 04:41 Americian Boy Estelle 1 42-1 03:58 I Could Have Loved You Lighthouse Family 1 43-1 03:59 Closer Ne-Yo 1 44-1 05:10 The Right Life Seal 1 46-1 04:07 Cosmic Girl  Jamiroquai 2 26-2 04:44 Hole In The Head 2 39-2 06:14 Who Knew Pink 2 42-2 05:03 Dance Floor Anthem (I Don't Want To Be In Love)  Good Charlotte 2 43-2 05:17 Hot n Cold Katy Perry 2 44-2 04:56 Sober (Bimbo Jones Radio Edit) Pink 3 30-3 06:51 Voodoo Child (12" Mix) Rogue Traders 3 39-10 06:23 Hello (Good to Be Back) - Track 3 Scooter 3 39-3 05:48 Tribal Dance 2 Unlimited 3 42-3 06:13 Right By Your Side N-Force vs. Darren Styles 3 43-3 06:07 Spaceman The Killers 3 45-3 06:03 True Faith (CK Kaine Remix) Liz Kay 3 46-3 06:44 My Life Would Suck Without You (Bass Force Remix) Kelly Clarkson 4 39-4 05:45 Amazing (Thin White Duke Edit Seal 4 42-4 04:05 Human The Killers 4 43-4 04:36 Take Back The City Snow Patrol 4 45-4 04:51 All On Our Own Midnight Youth 4 46-4 05:19 Home Paul van Dyk feat. Johnny McDaid 5 36-5 06:53 Painkiller   5 39-5 05:54 Kickstart My Heart Motley Crue 5 42-5 06:30 New Future Weapon Billy Idol 5 43-5 06:06 Voodoo People (Pendulum Remix) The Prodigy 5 44-5 05:03 How Far We've Come Matchbox Twenty 5 45-5 06:32 Piranha The Prodigy 6 31-6 06:49 Underwater (Above & Beyond's 21st Century Mix) Delerium 6 39-11 06:30 Silence Delerium 6 39-6 06:57 Where Are you Now? Ian Van Dahl 6 40-6 06:39 Adelante Sashi ! 6 42-6 05:25 Going Wrong Armin Van Buuren & DJ Shah feat. Chris Jones 6 43-6 06:29 In The Darkness (Trance Mix) Darude 6 44-6 06:12 Alone in The Dark (Tiesto Radio Edit) Tiesto Presents Edward Camby 6 45-6 06:21 Bruised Water Chicane feat. Natasha Bedingfield 6 46-6 05:53 Sincere For You feat.Kirsty Hawkshaw (Radio Mix)  Lange 7 26-7 06:09 The Nighttrain Kadoc 7 30-7 07:26 Going Insane (Maxi Mix) 7 33-7 07:05 Love Comes Again Tiësto Feat. BT 7 39-7 07:19 Blast The Speakers Warp Brothers 7 42-7 07:09 Because The Night (Manox Remix) Cascada 7 43-7 06:53 Cry For You (Darren Styles Remix) September 7 44-7 06:39 Jump That Rock (Whatever You Want) (Jorg Schmid Mix) Scooter vs Status Quo 8 33-8 04:14 Afterglow Inxs 8 36-8 04:00 Every Little Step I take Bobby Brown 8 38-8 03:50 Won't Go Home Without You Maroon 5 8 39-8 04:00 Flashing Lights Featuring Dwele Kanye West 8 42-8 04:00 With You Chris Brown 8 43-8 04:15 Broken Strings feat. Nelly Furtado James Morrison 8 44-8 04:10 Spotlight Jennifer Hudson 8 45-8 04:01 The Man Who Can't Be Moved The Script 8 46-8 03:53 Don't Know What To Do Dane Rumble 9 31-9 03:57 Heart Like A Wheel The Corrs 9 34-9 03:34 You Give Me Something 9 38-9 02:55 Glad You're Here Macy Gray Feat. Fergie 9 39-9 03:45 Change Sugababes 9 42-9 03:30 You Make it Real James Morrison 9 43-9 04:15 Love Is A Losing Game Amy Winehouse 9 44-9 04:03 You Found Me The Fray 9 45-9 03:30 Chasing Pavements Adele 9 46-9 04:24 No Air duel with Chris Brown Jordin Sparkes featuring Chris Brown
Sleep Ride Eat Repeat – see ya Mike