The human performance manual
A guide
for achieving optimal performance from the human machine.
Welcome to the Human Performance Manual,
this column is designed to help you not only understand your body "the
human machine" but to harness all of it's performance and achieve a higher
level of physical, nutritional, mental and spiritual development. My name is
Terry Giles; I am a certified Master
Trainer with the International Fitness Professionals Association, a certified
sports nutritionist and World Champion martial artist. I hold titles in
powerlifting; bodybuilding, armwrestling and numerous strength related sports.
I have competed in all types of sports from football to championship car and
motorcycle racing. I have been a professional athlete and world class trainer
for over 22 years. I currently still make a living at it along with formulating
nutritional supplements for the bodybuilding and health food industry. This is
not so much to brag as to who I am and what I have done, but to give you just a
little insight as to where I have been. I have trained literally hundreds of
amateur and professional athletes to championship titles. I have trained
thousands of everyday people to be better at what they do. No matter if it was
to hit a baseball farther, driving a golf ball straighter or just simply shed
those unwanted extra pounds. I have starred on ESPN 2 and have written a number
of books and articles on everything from nutrition and training to personal
protection. I have trained dozens of police, military, government and private
sector agencies in defensive tactics, firearms, team work and leadership skills
as well as general fitness. This is my life and it is what I do. I have been
recognized as one of the world's foremost authorities on training and
nutrition. I am accredited with being a visionary in developing sport specific
training and developing the groundwork for what is now called cross training. Until a few years ago, I was the guy behind the
scenes, training champions, writing articles, teaching seminars and doing
nutritional formulations - pretty much out of sight. I’m not a self-proclaimed expert - the fitness industry doesn’t
need anymore of those. I simply let the results my clients achieve speak for
themselves; they are my walking business cards. I take what I do very serious -
I am a Human Performance Specialist. I make you better at what you do and I
help you to understand what makes the human machine go. This is all I will say
about myself, so it's the only time you will be forced to read it. I will from
time to time reflect on past experiences that relate to how we evolved to where
we are now, but I promise not to bore you with war stories.
First off, let's examine the term
Human Performance Specialist. It's not the same thing as a personal trainer -
it's far deeper. To understand Human Performance - you must first be an
athlete; you have to have suffered the pains and agony of training and
sacrifice. This is not only to build the body, but the mind and spirit as well.
I meet so-called personal trainers all the time that got certified over a
weekend course at a local gym. As a Human Performance Specialist, I pull from over
30 years of athletic training and from over 22 years as a professional athlete
and trainer. Over 30 years of in the trenches, in your face experience. This
goes beyond counting reps; this attacks the very core of who you are - it
encompasses your physical being, your nutritional practices, your mental focus
and overall understanding of who and what you are and how to be the best you
can be. I am going to the center of your being to help you build a better human
machine. I am not trying to build a super race or super humans - I am just
trying to make you better than you are now. You may be a little overweight -
you may be a lot over weight, heck you could be in great shape - no matter what
- I will make you better.
What goes into the human
machine? Everything. Take Mark McGuire,
Mark is a pretty prime specimen as athletes go, physically and mentally. He
plays baseball in Cincinnati so he can be close to his kid; he could easily go
to another franchise and make much bigger bucks - huge cash. But he plays where
he wants and he plays because he likes the game. OK - so we got this really
good athlete, that hit 70 home runs in one season. He would not have been able
to do this had he been using a toothpick. If any other player had the best bat
in the world - neither could he. So it was a combination of bat and athlete - a
total package - a machine - powered by a human source - he and his bat becomes
a human machine. He is not complete without his bat - nor his bat without his
power - human power, hence the human machine. What does it mean? What does it
have to do with diving? Simple - look
at it this way, you spend all this time and money to buy the best equipment and
hopefully get the best instruction - but what kind of human is powering your
machine. Is the human powering the machine as good as the equipment being used?
Did you spend all your time and effort building a perfect machine - only to
power it with a not so perfect human?
And even worse still - are you a pretty good human - powering an
inferior machine. No more would you attempt a deep dive with faulty equipment
than you should attempt a deep dive with a faulty body. I became involved with
health issues as they pertain to diving and divers this past year after losing
a friend in a diving accident. I have been an active diver for over twenty
years, being certified in the late 60's and diving with nothing more than a
tank, backpack, mask and fins. Well as technology changed and advancements were
made - I bought new equipment and I stayed up with the times. I am sure that
most of you have stayed up with the times technically as it relates to your
equipment - but have you physically? Every year we get older and we experience
physiological changes. What I am going to attempt to do here in this column is
help you asses where you are physically and nutritionally. After we have done
that, I am going to explain the details of the nutritional element and what it
means to your human machine. Additionally we will be covering how training can
enhance the performance of your human machine and all the while we will be
aligning your mental focus on optimal performance for what ever level you are
currently, while setting realistic goals for bettering your human machine and
it's performance.
No matter from which sport you come – as an athlete you
have higher nutritional demands than that of the couch potato or sedentary
individual – yet most published nutritional requirements or studies are done on
non-athletic people. Why is this? What
I have found in my thirty plus years as an athlete and professional trainer –
doctors know very little about nutrition and nutrition for athletes is almost
never considered important when charting or studying nutritional needs and
requirements. Bodybuilders eat to look good – runners eat to be fast – ball
players eat for optimum performance and people serious about diving should as
well. Nutrition for the diver encompasses athletic nutrition at it’s most
detailed – it entails eating for low bodyfat (like a bodybuilder) – it entails
nutritional habits to increase stamina and endurance (like the runner) and it
entails balanced nutritional intake and supplementation for optimum performance
(like the ball player or any other professional athlete striving to be the
best).
Good
nutritional practice and structure has made its way into a whole new spectrum
of sports – from NASCAR to the PGA tour. From Major League Baseball to Bowling.
Tennis Players and Hockey Teams, any athlete that wants to be and perform at
their best. Why should the arts be any different? Let’s start with just a few observations – Number One
– The majority of the population is overweight. Number Two the
vast majority eat far too much fast food and eat far too much fatty foods.
Number Three – Everyone seems to try the latest fad diets in search of
the body beautiful and end up fatty than when they started. Number Four
– with all the new fat free foods – everyone has fallen into the trap and is
consuming far too much sugar and simple carbohydrates – resulting in a more
rotund and chubby self. Ok – now how about all these observations. The
FACT is the average American is overweight and it is due to not eating
correctly and lack of exercise. That goes for divers as well – I can't
count how many times I have seen dive masters and diving instructors
"training" their students in a sport as dangerous as diving - while
being A1 candidates for a heart attack from being so grossly out of shape. It
reminds me of going to world class martial arts competitions and witnessing the
“masters” with their collective guts hanging “over” their belts. It is a sad
statement, as the ones the students are supposed to look up to for direction
and as role models. I hardly think a proper role model should be eating a
glazed donut and sporting a spare tire. Another FACT is that people pay no
attention to the amount of fat that they consume on a daily basis – a healthy
individual should take in no more than 20% of his or her daily calories from
fat – which would mean someone eating 2500 calories a day should take in no
more than 500 calories from fat – which would be no more than 55 grams of fat
for the day. Are you aware that one (1) that’s ONE Whopper from Burger King has
54 grams of fat. So what are you going to eat the rest of the day? The point
here is that fast food is not good food – so you really should refrain from
“having it your way”. The FACT that
fads are just that – they are fads – usually means they will be very short
lived and are sure to come back around every ten years or so (what about
platforms shoes and bell bottoms?) and chances are you should avoid these fad
diets at all costs. I have more clients come to me with their metabolisms
screwed up big time from following some “saw it on Oprah” diet or from reading
some “bestseller” diet book. And in extreme cases I have clients that have
undergone major surgery from damage caused by certain high fat and no carb
diets – I don’t care who wrote the book – or who the Doctor was – these diets
are not safe and are nutritionally unbalanced and should never be used by
someone that is serious about their getting into or staying in shape. The final
FACT is that all of this high sugar fat free food is causing the largest threat
to our collective health and that is due to the sugars impact on our insulin
secretion and our glycogen balance or blood sugar levels. The newest medical
concern will be focused around insulin and the onset of adult diabetes and a
new medical nightmare – which has been termed Syndrome X. It, has received
press in Time, Newsweek, Muscle and Fitness and various newspapers across the
country. It all stems from the imbalance of insulin and insulin secretion.
Sugar triggers insulin secretion – insulin is a nutrient transporter and it
actively carries the available nutrients through the bloodstream – however with
these fat free high sugar foods – the only nutrient available to transport is
sugar – hardly the thing healthy muscle are built on. Believe me it is much
more complicated than that – however I relayed it to you in the simplest of
terms to illustrate the dangers of eating a high sugar diet disguised as fat
free. Excessive insulin secretion inhibits the growth and repair of muscle and
promotes the storage of bodyfat. So now you can see why fat free may not be as
healthy as you thought.
So what to do you ask – well I for
one think that life is a lot more worth living if you are happy about how you
look and how you feel. Not to mention a lot better for you – on the healthy
side. I train and counsel hundreds of professional and amateur athletes every
year and even more just regular folks looking for a more healthy and productive
lifestyle. The healthier you are – the better you will feel – the better you
feel the more productive you will be and the better your overall performance
will be. Let’s start by stating up front – you don’t have to count calories –
the calories take care of themselves. Let’s now cover some basic principles in
regards to good nutritional practices. The following program is designed
specifically to reduce your bodyfat level and increase your body’s metabolic
rate, thus making it easier for you to lose weight effectively and maintain a
more healthy body. What you consume nutritionally plays a major role in your
success of effective weightloss and your overall performance. Good nutrition
and weightloss need not be complicated. It is in fact very simple. Your body
cannot produce energy on it’s own; you must eat to succeed at this program. You
must feed your body a sufficient amount of calories in order to be successful
with this program. Your body requires a certain amount of calories just to
survive; to complete it own biochemical processes. Your body requires calories
to repair and rebuild tissue, repair and stimulate muscle growth. It needs
calories to complete bodily functions, to grow hair, nails and burn fat. Yes,
your body needs calories to burn fat. It is very important to feed your body –
and feed your body correctly. If your body does not get an adequate supply of
calories or the correct balance of foods it will panic. When the body goes into
this panic state – it defends against starvation by storing food as fat, for
use later. This is known as the self preservation or counter-starvation mode.
If the body thinks it is starving – it will store food for future use – the only
way the body can store food is to convert it to fat. However, on the other hand
– if you are taking in the correct amount of calories and the correct food
balance – your body never feels threatened, so it relaxes. When the body is in
this relaxed state – it will not convert foods to fat and will no longer feel
the need to store extra fat. Once the body is in this state of mind – it begins
to release and utilize stored body fat to be used as an energy source. Your
goal in following this program is to change the body’s use of fat and the
body’s desire to store fat. Your protein sources include meats such as chicken,
fish, and turkey. Also included in your choice of protein sources are egg
whites, eggbeaters or a quality protein powder that is low in carbohydrates.
When preparing your meats, they should be grilled, broiled, baked or boiled –
no frying. If you are preparing egg whites or eggbeaters – you should fry them
in a non-stick frying pan sprayed with a nonfat or lowfat cooking spray.
Protein shakes should be prepared using either water or skim milk. You should
avoid all dairy products (other than skim milk) while on this program. You
should never use oils or salt when preparing your foods.
Carbohydrates should be prepared
using no salt, oils or added fats. Potatoes can be prepared by baking or
boiling. Rice is measured after it is cooked. You may choose white, brown or
yellow rice. Do not use salt or oil when preparing your rice, oatmeal or other
carbohydrates. Old Fashioned slow cook oatmeal is preferred, stay away from the
“flavored” instant varieties, as they are very high in sugars. Instant oatmeal
is ok – as long as it is plain – unflavored. You may use Cream of Rice or Cream
of Wheat if you don’t care for oatmeal. Simply follow the directions on the
package for preparing a single serving.
Vegetables are best if fresh or
frozen, canned is acceptable – but be sure and rinse canned vegetables before
using – this will remove the excessive sodium used in packaging. Vegetables can
be prepared by steaming, boiling or eaten raw. When preparing a tossed salad
you can use lettuce, carrots, celery, cabbage, tomato and a small amount of
onion. You can use Fat Free Dressing or Balsamic Vinegar, in moderation – do
not overdo the dressing. A huge misconception when dieting is that unlimited
amounts of vegetables are ok. This is not true for two reasons – first,
excessive amounts of vegetables will result in abdominal bloating and
constipation. Secondly, most people usr far too much dressing on their salads –
this makes for excessive amounts of sugars and simple carbs. Remember
moderation.
Like calories, your body requires a
certain amount of fats daily just to function properly. By following this
program as described, your body will get an adequate amount of fat daily. You
should not eliminate fat completely from your diet. You must simply control the
intake of fats – following this program will do that. Water is essential to
good health. Water is an essential nutrient for our bodies. Water carries the
toxins out of our body; it detoxifies the kidneys and liver and constitutes the
largest portion of our bodyweight. It is essential for life. Our muscles are
comprised of over 70% water, as is our brains. The blood plasma is 92% water,
and even our bones are made up of over 22% water. Water is essential for all
body functions and for overall good health. You should consume a minimum of one
gallon of water daily. The body requires a constant supply of fresh water in
order to carry out the burned fat and toxins from our bodies. Coffee and tea
are acceptable – but should be consumed in moderation. Moderation is key in
being successful on this nutritional program. Excessive caffeine can cause a
serious electrolyte and mineral imbalance. Moderation is one or two cups a day.
In speaking of moderation – I must point out that the use of condiments such as
ketchup; mustard, salsa or barbecue sauce is acceptable – in moderation. You
may use Fat Free salad dressings, Fat Free gravies or sauces – but use them
sparingly. Stay away from added fats, oils and sodium. Following the program is
simple; the most important thing to remember is that you will get results equal
to the dedication you put forth. I will give you the formula for success – you
are responsible for doing it. Did you miss training days? Did you do your
cardio? Did you take your supplements and eat all your meals? Did you cheat on
your diet? All of these things will weigh in to your final results and your
overall performance. First, your body needs a specific amount of protein on a
daily basis. Protein is responsible for building and rebuilding muscle tissue.
Protein is essential for growth and recovery for not only muscle, but hair,
nails and skin. You will weigh your
protein uncooked, then prepare it to your particular liking, however, and
remember your protein will be broiled, grilled, baked or boiled. No deep frying
or frying. The only exception to this is if you are eating egg whites, which
may be prepared by frying in a pan with a nonfat cooking spray. Protein is the cornerstone
for muscular growth and development. Your protein sources will be meats like
chicken, fish, turkey, egg whites and a quality protein powder. Your intake of
carbohydrates will be in two forms, starchy carbohydrates (starchy carbs) and
fibrous carbohydrates (fibrous carbs). Simple carbs such as fruits and simple
sugars should be avoided the entire duration of this program. You should try
and only consume unrefined natural complex carbohydrates. Your body requires a
certain amount of fats daily, just to function properly. By following this
nutritional program completely you will be consuming an acceptable amount of
fats for this particular program. You see, our bodies require fats, like
calories, to function in a healthy manner, additionally, our bodies need fat in
order to burn fat. In order to regulate and maximize your body’s metabolism and
minimize fat conversion and storage, you need to eat five to six small meals a
day. The meals should be spread out evenly over the course of the day. Calories
are not important to what we are doing; we do not count calories. Calories,
like fats are required by the body for proper function, simply follow the
program and you will be consuming the proper amount of calories as well as fat.
As this column progresses I will
address various issues related to building a nutritional and training program
to fit your needs, goals, schedule and dedication to success. Success is
relative to where you are and where you strive to be. Until then - the Best of
Health.
Terry Giles
An overview of advanced diving fitness.