HOCKEY DRILLS/ TIPS

Killer Klowns Hockey Club

DIET AND EXERCISE TIPS -CITY HUSTLERS MONT SHERAR.

WHY DO WE PLAY BEER LEAGUE HOCKEY? IS IT BECUASE WE SUCK, WE BLAMED A COACH, WE DIDNT TRY, WE QUIT, MAINLY BECUASE WE DIDNT PUT THE WORK IN TO GO FARTHER THATS WHY. DONT MAKE FUN OF ME. YOU KNOW YOU COULD USE TO DROP SOME WEIGHT, WORK OUT MORE AND BETTER YOURSELF. I FOUND SOME GREAT TIPS FROM A GOALIESTORE BULLITEN BOARD MEMEBER FROM DENMARK, MONT SHERAR- IF YOUR LOOKING FOR AN EDGE TO GET IN SHAPE YOU MAY WANT TO READ THIS. IT OPENED MY EYES ALOT BECUASE WE ALL KNOW MY FAT ASS COULD DROP A FEW POUNDS, BUT SO COULD YOU! HAHA. - ANDY

FROM MONT SHERAR-

Here is what you want to not simply reduce, but ELIMINATE from your diet:
(once every 2 weeks is ok, but you probably wont care - see comments later)

1. mayo or anthing like mayo
2. butter
3. white rice, white bread
4. candy of any kind
5. sodas of any kind
6. anything containing ordinary "sugar"
7. fatty meats that have an abundance of "white stuff"
8. fast food - all of it
9. deserts/snacks like potatoe chips etc./ice cream
10. any milk other than skim
Here is what you want to include in your diet on a daily or weekly basis:

0. Lots of water during the day
1. Whey protein/maltodextrin blended shakes - these will have the bonus of satisfying your sweet cravings
2. chicken breast without the skin
3. tuna in water, not oil
4. salmon
5. fruits/vegetables - oranges, broccoli, carrots, and tomatoes beign good choices
6. wheat germ
7. flaxseed oil or mix of omega 3/6/9
8. quality multivitamin(s)
9. vitamin c pill ie. 500mg daily
10. oatmeal
11. lowfat cottage cheese before bedtime

First of all it should be clear this discussion is geared towards the individual whom is able to integrate weight training into his daily life together with the "aerobic" aspect one gets from the hockey itself. We all have busy schedules but the weight training is something that only requires less than 1 hour a day every 2 days. Its really a matter of "will" than it is anything else. I have a near 24-7 job, 2 kids, plus hockey so I figure if its manageable by myself, it shouldnt be impossible for others. If the motivation isnt there, neither will the results.

About the stomach area - its all about diet - perhaps 99% . You will show a 6 pack by removing the fat on the muscles there. You will NOT show a 6 pack by having strong stomach muscle with a layer of fat. Actually you might, but they will simply "portrude" through that fat - not your goal. And you CANNOT spot reduce. All the focus on the stomach excerices without a rigid, smart form of diet, means you might as well not even try. (Timbers' comments about the TYPE E person who easily burns fat is true to a degree but not totally applicable to our goal in this case, which is for a lean, but muscular body that is well defined and powerful.) Knowing these facts, one has to first accept some simple but drastic disciplines will be required.

Weight training, and doing it properly - is essential. Thats a post in itself.

Here's all you need to know:

It takes an hour of intense exercise to burn 1,000 calories.

You can eat 1,000 calories in about 10 minutes, maybe less.

I've always said, "exercise is no match for diet."

EATING TIPS FROM MONT:

>Stay away from the toast and granola bars. Many show oats, wheat and other good-for-you stuff on the box. But granola bars are often filled with chocolate, caramel, cookie bits etc. When you add all this extra stuff, the only thing that keeps some granola bars (especially the dipped ones) lower fat and lower calorie than regular candy bars, is their smaller size. Eat fruit, lowfat yogurt, any veggie. And again, enter the whey shake for some creativity and good taste.

"For dinner we usually have pasta, rice with chicken, steak etc with salad or vegetables. Dinner is my biggest meal usually always have seconds."

>Refined white flours and refined white sugars are the biggest contributor of weight gain and ordinary pasta falls into this category. Its ok in moderation and if you are really active but see if you can sub the white pasta for the whole wheat variety. This way you are fine-tuning things to help your goals. The rice should be brown rice at all costs. The chicken is great but get rid of the skin! Same thing when you eat steak - cut off as much of the white stuff as possible. You might not even be having seconds if you were keeping yourself "balanced" throughout the day with food. Better to eat a lot of small meals than gourging yourself at dinner- another common problem.

"Between dinner and when i go to bed ill make a sandwhich or snack on granola bars or muffins etc. "

>Need I say more? What's inside and outside that sandwich? This, and granola bars or muffins before bedtime are absolutely positively helping you to NOT get where you want to be! See my suggestions earlier. Consider oatmeal (not instant) no sweetener whatsever, or lowfat cottage cheese. Otherwise, in your case, eat nothing at all.

"Ill go out for dinner or subway probably 3-4 times a month."
When at subway get sandwich with no dressing at all except mustard or vinegar is ok.
If you get tuna, you wont need any other dressing anyway as it will already have some slightly added in the scoops. Whole wheat bread of course. No french fries, no cookies, no cokes, no junk! Just eat your "'wich" and drink water.

To get the results you want you must adjust your eating habits - simple as that.