Monday, February 02, 2009
In technical terms, metabolism is the sum total of all the energy you use each day in your body, from breathing and pumping blood to thinking and making your cells work. More simply put, it's how many calories you burn every day.
The average person burns 75% of calories at rest, resulting in your resting metabolic rate. this is largely determined by how much lean body mass ou have--each pound burns 14 calories per day. So for instance, a five feet tall woman who is five feet tall and has 100 pounds of lean body mass will burn about 1,400 calories per day.
some people are born with a faster metabolism than others. If you have higher muscle mass or are taller, you have a better chance of owning a rocking metabolism. Still working on your muscles? Try fidgeting. It can burn an extra 400 calories a day.
Although metabolism slows--by 3% per decade--you can stave off those brakes. Most of the slowdown can be halted by building muscle and eating adequate protein. David Heber, MD, PhD., professor and director of the Center for Human Nutrition at University of California recommends eating about one gram of protein per pound of lean body mass, which amounts to 25% of calories from low-fat protein like fish, chicken, whey, soy protein substitute and nuts (keep portions to one to two ounces.) Also pack yor diet with lots of fruits, vegetables and complex carbohydrates.
Fine-tune your mind-body connection
Living a healthy lifestyle takes a ton of self-discipline. But the greater the challenge, the better the reward. If you can be successful in one area of your life, you then feel confident taking on other challenges. By living this lifestyle, you get a sense that you can accomplish anything," says Blair Whitmarsh, Ph.D., a sports psychologist and dean of human kinetics at Trinity Western University in British Columbia. In other words, success breeds success. You're more likely to set and reach your goals, and to rebound from failure.
Living this lifestyle also lowers your risk of depression, according to a 2007 study published in the American Journal of Lifestyle Medicine. Exercise is an active behavior, and active behaviors (versus sedentary ones) lead to a feeling of accomplishment. Studies also show that from a physical standpoint, exercise can greatly reduce anxiety. In fact, the study authors argue that workouts and a healthy diet, (specifically one high in omega-3 fatty acids) can be a prescription to treat depression and anxiety. When we're stressed, our body releases both adrenaline and cortisol. We need some cortisol to build muscle tissue, but too much can lead to a host of problems including lower immune function, weight gain and general unhappiness. "Smart eating and exercising is a way to balance your cortisol levels and keep them in check," says Whitmarsh. You feel less stressed--mentally--and your body actually IS less stressed.
lat raises 3x12 25lbs
alternated with overhead db press 3x12 35lbs
upright row 4 sets to failure 45lbs then without rest reset grip
overhead BB press to failure 45lbs
supermans 3x10 hold for 20secs
bridge 3x5 hold for 60secs
side plank 5x 60secs
plank w/lift 3x 60secs
figure 8 2x24 12lbs
60 min spin class
Sunday, February 01, 2009
Had a relaxing day today. Wish I didn't feel guilty about not doing any exercise.
1. Calories from certain foods burn fat because they have a negative calorie effect.
Thisnk again say Liz Applegate, Ph.D. director of ssports nutrition at the University of California, Davis. Your body will benefit from eating more protein, because it may help control appetite and eating more fiber may result in some calories passing through undigested, neither will burn body fat.
2.Calories consumed after 6 pm wll turn into body fat
A 200 calorie cup of yogurt before bedtime won't land on your hips any faster than the same number of calories eaten earlier in the day. On the other hand if you're starving because you've deprived oursefl of too many calories, you may end up binging before bedtime, and a big meal can interfere with sleep. No sleeping enough lowers levels of the appetite regulating hormone leptin and raises ghrelin, which is all linked to weight gain. And while a bedtime snack won't turn to body fat, you do nee to get a good night's sleep to properly metabloize al the calories you take in during the day.
Myth 3: The more calories you cut the better.
Crash dieting and cutting calories to the extremem will slow your metabolism and lower your energy level, so you're less likely to exercise as much. You'll find it impossible to build lean muscle and in fact, you may essentially always lose muscle.
Myth 4: Eating certain foods together at the same meal will result in eating nore calories
This myth says that because different food groups require different digestive juices, they won't digest properly when eaten together. But you actually want to eat a mix of protein, carbs and fat at every meal for a number of reasons, says exercise psychologist Susan J. Hewlings, Ph.D., RD, CSSD and assistant professor at Stetson University and autho of Nutrition Real People, Real Choices. "It's especially important to evenly distribute your protein thgourghout the day to optimize protein synthesis so you're never in a breakdown period.
Myth 5: Drink your calories and you'll lose weight
Calories add up in any form. But a milkshake empties from your stomach faster and may leave you hungrier than a bowl of oatmeal. That said, a number of studies show that meal replacement drinks can help people stick to a diet at least in the short term. "But real foods are a better more sustainable choice," says Applegate.
Myth 6: Cutting carbs is better than cutting other calories
When you're focused on weight loss, current studies suggest getting 35-50% of your calories from carbs, 25-35% from fat and 25-30 from protein. The higher the intensity of exercise the more carbs you burn. "If you don't eat enough carbs, you won't have any glucose coming in, so your body starts breaking down protein - not good if you're trying to build a lean and muscular body. says Hewlings. When you cut carbs, skip the simple sugars like sodas and keep the whole grains and veggies.
Myth 7: A colories is a calorie, so eat whatever you want, as long as you create a caloric deficit
Any calorie deficit can lead to weight loss. But you want to make every calorie count. "you can have 150 calories of white rice or 150 calories of brown rice, but the brown rice is more nutrient rich and also has moe fiber says Hewlings. Foods with fiber stay in your stomach longer so you'll have enough energy to get through the day and you won't e tempted to blow your eating plan with an afternoon shack attack.
Myth 8: As long as you limit your total calories, it's okay to eat just one or two big meals a day
Eating fewer bt bigger meals promotes fat storage and will zap your energy, says Hewlings. When you wait longer that three or four hours between meals, you lower your blood sugar and insulin levels and raise your glucagon levels. "This stimulates fat breakdown, but it also stimulates protein breakdown." says Hewlings. you need to spread your meals throughout the day, especially if you're cutting back on calories.
Myth 9: To lose weight you have to remove any calories from fat from your diet
Certain dietary fats are essential to your body's healthy; omega-3 fats found in fish for example. When people cut out all fats, they usually fill in with lots of refined carbs and it's not a good trade off," says Hewlings. the fats to cut: excessive saturated fats and trans fats. The body fat to lose; subcutaneious fat and visceral fat. Hewlings recommends getting your total body fat down to an average of 25% mostly by exercising. If instead you get there by dieting excessively, you may look good on the outside, but you'll be flabby on the inside with marbled fat coating your organs, she warns.
Myth 10: The easiest way to lose weight is with low-calorie and fat-free foods.
Fat-free or low-fat cookies, crackers, and frozen dinners are usually low in fiber, so they're not very filling. It's easy to wolf down more than one serving. "Just ecause it's a diet food doesn't mean the calories don't count," says Applegate. Also, these foods don't have all the nutritients you need to stay strong and healthy. "In the long run, you want to not only lose weight, but sustain that weight loss, and that comes from changing your lifestyle," says Applegate.
Saturday, January 31, 2009
I did not feel like going to yoga this morning. I really wanted to stay in bed, and when I went out to warm the car, and felt how bone chillingly cold it was, I really wished I had. But, I got up ate a quick breakfast and went to the gym. Since I was early, I decided to work my abs and did so for about 25 minutes. I was still feeling exhausted and thought I wouldn't be able to make it through the class. But, alas, as the class began I totally forgot about being tired and had a great class! I felt totally different after the class and as I was driving home I thought, "How Amazing"! To go from feeling like I could barely put one foot in front of the other, to being totally energized! I came home, put laundry away (after I had a protein shake), dusted, vacuumed upstairs, cleaned the bathroom, vacuumed the stairs, and straightened up, dusted, and vacuumed the downstairs, then cleaned the kitty litter! I had to run to the bank thn I got my shower! (Lunch was squeezed in there as well). But, if I had not gone to the gym, I would have lounged in bed way too long, gotten up and been lethargic and uninspired and probably not gotten any household chores done! I read a post by Coach Nicole, that said we had to stop thinking of exercise as work, and enjoy it. I must agree that with a mental approach such as that, exercise becomes a whole new experience.
Instead of comparing our lot with that of those who are more fortunate than we are, we should compare it with the lot of the great majority of our fellow men. It then appears that we are among the privileged.
- Helen Keller
Is the grass truly greener on the other side?
Do you ever feel that you're always getting the short end of the stick? Or do you constantly compare your life to others' lives? We are bombarded with daily images of the posh lifestyles of celebrities. Their expensive wardrobes and status can entice even the happiest person to drool over such luxury. But by thinking about the world as a whole, you'll find that your own life is wealthy beyond compare. Make a short list of some of your overlooked privileges. Owning a car (or two!), having access to television, computers, drinkable water, a respectable wage at your job, and all of the freedoms you enjoy that are a foreign idea to many people around the world. Be grateful for your life and over time maybe you will see that your plot in life is someone else's "greener grass."
This really struck a chord with me as I read a post by a fellow "Spin Enthusiast" telling the unbelievably sad story of her spin instructor who had lost a son nearly 7 years ago (the poster herself also lost a young child), the women is divorced from her husband and had a daughter whom she said meant the world to her. Earlier this week, the woman's daughter was killed in an auto accident! When I hear stories like this I realize how blessed I am, and if we think of those blessings each day, we certainly will never be lamenting what we "don't" have.
Friday, January 30, 2009
Another day, another successful week coming to a close...
Strength training 45 minutes Super sets
Wide grip lat pulldown 3x12 75lbs
seated row 1x12 70lbs 2x12 60lbs
pullover 3x12 30lbs
standing DB crossbody curls 1x15 20lbs 2x12 30lbs
Hammer curl 3x12 30lbs
bench v crunches 3x25
60 minute spin class
The doors we open and close each day decide the lives we live.
- Flora Whittemore, author
Small steps that lead us to achievement
There are natural consequences that accompany every choice we make in life. Some opportunities inevitably pass us by, but we can take advantage of others. Many people feel powerless, but this is rarely the case--some opportunities just require a little thinking outside the box. Reflect on the doors you are opening in your world and which ones are closing. You have the power to create the life you want if you are willing to set goals and take steps toward them. Rarely does fulfilling our hopes and dreams happen overnight, but you can take one tiny move towards them each day.
Small things add up and lead you eventually to your goal. It doesn't take as much effort as you think and it sometimes happens before you even realize it.
Some truths about training:
1. You can't reshape the formation of your abs. If you have uneven rows of abdominals, this what you will have all your life. No amunt of exercise changes abs formation.
2. Women with high calves, or no visible calves (usually due to small bone structure) cannot build really impressive diamond-shaped calves. They can improve greatly, but a huge amount of change in shape is unlikely.
3. clinically obese women who have been obese for several years or more will not be able to lower their body weight to the standard shown by today's fitness women in just a few months. It takes never-say-die commitment over time.
4. The much shought after "quad sweep" (outer curve of the thighs) is not attainable by those who have blocky or straight thighs. Overall size can be built, but only small changes can be made in the sweep.
5. Those born with high biceps (showing a large gap between the biceps and the crook of the elbow) cannot change the formation of the area. Athletes can build bigger biceps, which will fill the gap slightly, but the biceps shape itself is set by Mother Nature and cannot be drastically changes.
6. You cannot build showy abs (abs that have clearly defined rows of chunky muscle) by performing a truckload of abs exercises. Exercise, especially cardio, is good, but to get abs that show you need to eat clean. No junk food. If you try and get abs from exercise alone you are doomed to fail.
7. Breast size does not increase with exercise. Regular weight training will build the surrounding pectoral muscles, but the breasts themselves (like other glands, male or female) are not changed with exercise. Nevertheless, women who lose a large amount of weight (fat) will notice shrinkage in the breast size because breass are made up, to a large degree, of fatty tissue.
8. wome who weiht train will not end up looking like men. correct weight training will give a woman a firm athletic and shapely body. Those women who have musculine bodybuilder-type physiques are the result of testosterone ingestion, the male hormone, usually taken orally or by injection. In a word-steroids.
9. Waist size is governed by the width of your rib cage and hip bones. Even if you remove all the fat from your midsection you will not obtain a wasp-like waist if your skeletal structure is such that dictates otherwise. You can improve your abs, however, with a healthy combination of exercise and diet.
10.The concept of using high reps for definition (cuts) and low reps for muscle size has only a smidgen of truth to it. Big changes are made with changes in nutritional intake not exercise.
11. An overweight, pear-shaped woman who desires to make big advances in her physique must use weight training in addition to cardio. To exercise only with cardio will merely reduce overall body weight. She will end up with a smaller version of a pear-shaped body. Weight training will do the shaping.
Very few of us are totally happy with the cards we have been dealt by Mother nature. Ask any model, fitness woman or actress what they hate about their body and you will get a litany of complaints...but we all have to do the best with what we have. Just because you may not be able to build a world-beater physique doesn't mean you can't make earth-shattering changes. With the proper use of weight, cardio and clean eating, you can move mountains. Train hard, eat clean!
Thursday, January 29, 2009
today was cardio-55 minute spin class 10 minutes on the treadmill before class to get warmed up.
10 Reasons why YOU should lift weights:
The majority of women steer clear of the weight room and head straight for the cardio machines when they enter a gym and their reasons are endless. No matter what your rationale, here are 10 reasons to pump some iron.
1. Increase Strength. Forget about relying on other people to help you lift boxes, carry groceries or piggyback your toddler because strength training makes everyday activities easier than a walk in the park.
2. Lose Fat. Each pound of muscle you gain can burn up to 50 extra calories a day and you can gain nearly two pounds of muscle in just two months by weight training a few times a week. Better still, you can lose 3.5 pounds of fat at the same time.
3. No Bulking. research shows that women do not typically gain bulk from strength training like men do because women produce 10-30 times less testosterone than men. You will, however, define and tone your muscles.
4. Healthy Bones. Research has shown that weight training can improve your bone mineral density by as much as 13% in just six months. This becomes crucial as women age to minimize their risk of developing osteoporosis.
5. Improve Performance. Hitting the weights on a regular basis can improve your overall performance in sport and decrease yoru risk of injury. Extra strength can power up your drive on the golf course and reduce the risk of injury among skiers.
6. Keep Yourself Healthy. You already know that strength training builds stronger muscles, but did you also know that it increases joint stability by strengthening ligaments and tendons? Well, it does. And a stronger joint helps prevent injury and eases the pain of osteoarthritis.
7. Strengthens Your Ticker. Weight training can keep your heart healthy by increasin your HDL (good) cholesterol and lowering both your LDS (bad) cholesterol and blood pressure.
8> Ward Off Type 2 Diabetes. Research has shown that regular weight trining can improve glucose utilization (the way the body processess sugar) in the body by 23% in just four months. This may reduce the risk of type 2 diabetes.
9. Age is irrelevant. It doesn't matter how old you are; strength improvements are possible at any age, even 80 years old.
10. Keeps You Smiling. working out with weights has been shown to improve a woman's self-confidence and reduce the symptoms of clinical depression.
Go longer, burn fat
Low intensity cardio elevates your heart rate 60-70 % of your maximum heart rate (MHR)(220- your age) The purpose of low-intensity cardio is to build endurance and burn fat. It is recommended that a minimum of 20 minutes three times per week of low intensity is necessary to improve your cardiovascular fitness.
Get An Email Alert Each Time BAMOM19 Posts