Wow! I’ve been back two weeks now and the time has flown by. I’m having a great time back coaching BOOTCAMP and introducing new exercises, nutrition protocols and catching up with everyone.
I’ve already been hard at work writing up the new workouts for the upcoming months based on what I learned in the USA and I’m loving everyones reactions to the new stuff!
There’s a ton of new exercises to come, and plenty of new equipment to play with.
A lot of you may also have heard me talk about the new nutrition program that I’m working on. It’s based on the work of Dr John Berardi, Chief Science Officer and founder of Precision Nutrition, one of the largest sports nutrition companies in the world with a network of over 100,000 members.
Anyway I’m studying so much my eyes are crossed and my mind is foggy, but I do have your starting point and am working on the rest slowly. When I spoke with John at the conference, he kept reinforcing the same point over again:
Address one habit at a time and keep it up for 2 weeks to provide long term change.
No worries. Consider it done.
The first habit that he suggests adopting at the start of a fat loss phase is taking a high dose of fish oil for 2 weeks. 1 gram of fish oil for every percentage of body fat you have u p to 30grams per day. So if you are 35% or higher you should take 30 grams. No higher. If you are 10%, then 10 grams.
Now this is a hard task if you have a higher body fat percentage, but you must realize that you will likely see the fastest benefit from it. You can take capsules or liquid form to get your dosage high enough, depending on your liking.
Once you have completed the first two weeks with 100% compliance, you can keep it up for another 2-4 weeks before dropping back the dosage (see below).
Don’t stress about fat making you fat. Around 30% of your daily calorie intake should come from fat.
I’m currently taking 15 grams of Salmon Oil daily, split up between my 3 main meals, and made up of 5 capsules per meal. For me this is realistic as I’ve kept it up over the 2 weeks I’ve been home. However I will try the liquid form when my capsules run out.
I’ll be keeping this dosage up until my digestion problems are gone, then I’ll drop back to 6-12 grams per day, the Precision Nutrition recommended amount.
You may find that 30 grams is the suggested amount and decide it’s impossible to keep up for 2 weeks. So aim for an amount that you feel is realistic and go from there. Maybe you could take 3 per meal for 3 meals or 5 per meal for 2 meals or a teaspoon each meal.
Whatever amount you choose you want to be able to 100% commit to taking it.
If not, modify the amount or type (liquid or capsule) until you can commit to 100%. Then you can readdress the issue after the 2 weeks is up.
To reinforce the point, here’s a video of Jon being interviewed by Christine Williams where he brings up the habits for making long term change and how to start on the fish oil. For more information on Precision Nutrition see www.precisionnutrition.com. Enjoy the rest of your week and get started on implementing a new, positive habit.
Disclaimer: Some people are worries about taking too much fish oil, but we have found no research to say that high dose fish oil is bad, but there may be side effects.
Nothing in life is guaranteed. So use your common sense when taking something new. If your body responds negatively, then stop what you are doing and see if it goes away. You know your body better than anyone.
Don’t start taking a high dosage straight away. Ease yourself in and increase the amount as you go. You’ll know if you are taking too much too soon by having an upset stomoach, loose stools, acid reflux, bad breath and burping. Sometimes it’s the brand that is no good, but first try lowering the dosage until side effects disappear, then increase slowly again.
If you are on high blood pressure medication please check with your doctor before you increase your dosage as fish oil may cause your blood pressure to drop too low.
Higher doses of fish oil may lower the body’s immune response in people with lowered immune systems, but this is not confirmed either.
