Tuesday, February 03, 2009
Spin class is always very good and exhilarating but some days are much better than others--today was one of those days. When the music is just right and everything clicks, you're in a zone and you can't think of anything you would rather be doing...that was today.
25 Quick Ways to Combat FAT Today
1. Add new songs to you iPod. "The Journal of Sport & Exercise reports a 15% endurance boost when working out to music.
2. Burn more than you eat. don't go crazy with calorie counting, but do be reasonable about your food choices and let food fuel you, not fill you.
3. Stay hydrated. Yo're likely more thirsty than hungry when your tummy moans. Drink water bfore every meal to curb cravings.
4. Take a seat! Rushing while munching won't make you feel full and you'll likely snack again. Relax and chew!
5. Stay home! If budget allows, invest in a good piece of cardio equipment for your home. For somethng on the do-it-yourself side, create an in-home workout with push-ups, squats and sit-ups.
6. Dial-a-buddy. Grab a friend and make a date to join a cardio class this week. You can burn up to 350 calories per class.
7. Fat fix. Fuel up with healthy fats from fish, olive oil and nuts. Studies show you'll bur moe fat when cells are fueled with essential fatty acids.
8. Swap sugary sports drinks for milk. Research shows that just two glasses of low-fat milk keeps your body burning fat even after a workout.
9. Apple of my thigh. The high fiber content in apples helps curb cravings and will help curb cravings and willhelp shrink your "waste." (se #10)
10. You could lose up to 12 pounds (of waste, not fat) by having more regular bowel movements. Aim for 25 grams of fiber per day.
11. Hit the trails! One hour of cross-country skiing will burn at least 600 calories.
12. Sweet surender. Freeze blueberries and pop them for a sweet fix. Research shows that wild blueberries have the highest antioxidant capacity when compared to 20 other fruits.
13. Lights out! Experts say six to eight hours of sleep per night revs fat burning. Being tired can lead to making poor food choices or skipping workouts altogether
14. Perfect pair. At each meal, combine lean protein with complex carbohydrates for slo fuel-burning all day.
15. Cinnamon girl. Adding tis thermogenic (a.k.a. fat burner) to our food boosts metabolism and energy so ou can ramp up fat loss in a pinch!
16. Hit the floor! You can burn up to 100 calories by spending five minutes a day doing the plank pose.
17. Sex-fit. Just 30 minutes of sex can burn 150 calories. Now that's a workout with some serious benefits.
18. Caffeine calamity. when teamed with cortisol-the stress hormone--caffeinated drinks will become your fat's best friend. Dump that extra cuppa joe!
19. Eat more. Adopt the clean-eating lifestyle and consume six small meals throghout the day. Fuel you body and feel satisfied longer.
20. Stock up! Travel with clean snacks. Try apple slices with peanut butter for flavorful hit of vitamin C and protein.
21. Eat before you grocery shop. Research shows that a satisfied appetite curbs your likliness to overspend and overeat.
22. Get on the ball! Sitting on a stability ball at your desk can burn up to 85 calories every 30 minutes.
23. Treat yourself. If you've hit a fat loss goal, indulge in that workout outfit you've had your eye on!
24. Go green. Studies show that green tea burns fat! Switch your diary-doused coffee for a green tea bag a few times a week.
25. Spring cleaning. Replace high-fat salad dressing with balsamic vinegar, swap butter for omega-3 filled olive and ditch white rice for fiber-packed brown.
If it is to be, it is up to me.
- Author Unknown
Do you succumb to laziness?
We commonly procrastinate or put off an activity altogether by saying "It will get done eventually" or "Someone else will do it." Wrong! Being lazy and not taking responsibility are wastes of time. Often the power for change is within us, but without our efforts things would fail or go awry. You cannot rely on help from others, only what your own two hands accomplish on their own. Hard work is a habit that needs constant attention. But be mindful that you are giving your full effort to a project. Apply yourself, value your time, and don't squander it hoping for help.
It's funny how much I used to waste time and put chores/things off. Now, I'm totally different, and totally understand that procrastinating is a total waste of time and not worthy of the person I've become. In terms of waiting for someone else to do our work for us, that very much pertains to weight loss, as much as it does to everything else in our lives. I understood that when I began this journey over 3 years ago. it was for that reason I didn't want to do Weight Watchers (or some other type program) and why I didn't sign on with a trainer. Using those things would be a crutch that I would either need forever, or I'd leave them at some point and possibly(probably) revert to my old bad habits again. If I need a trainer to inspire or push me to do the work I know is necessary to lose/keep it off the weight, than who am I really doing it for? Being able to push myself ensures that I will continue to succeed.
We do all have the power within ourselves to accomplish anything we want.
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!
Get An Email Alert Each Time BAMOM19 Posts