projectlifting:

Trust me when I say weights will not make you bulk! I get a lot of questions about my fitness regime, there is no secret. I eat clean 90% of the time and weight train 5 x a week. I have been doing this no excuses for the last 10 weeks. Progress is slow, never be put off if you don’t see quick results. Its routine and constantly repeating those healthy habits that will pay off.

Be Healthy, Be Happy, Be you!

xoxo, L

dancewithmydemons:

Maybe my most important post to date…

Do you ever wonder why the majority of competitors/ fitness models gain so much weight in the few days after a show? Women often 20-25 pounds? Or maybe you dieted hard for a vacation/wedding etc and right after you immediately gained the weight back and it then took months to then lose it again??

I am going to try to break this down as simple as possible as it pertains to EVERYONE. 

Your metabolic rate (metabolism) is he single and only factor that determines fat loss. Not caloric deficit, not doing endless hours of cardio. Without metabolism you are dead in the water. You could ea no carbs/ fats, finish each day in a 500 calorie deficit, doing 2 hours of cardio, but with no metabolic or low metabolic rate you cannot and will not lose bodyfat.

Now lets examine why and how metabolic rate becomes damaged. Things that damage metabolic rate

1) Doing constant steady state/low intensity cardio (spin class, walking on treadmill, stairmaster, eliptical, etc etc) You lose the fat burning component of steady state cardio very quickly. I will never understand why competitors do 2 cardio sessions per day when they are not getting a fat burning effect, but rather just eating up muscle and reducing metabolism.

2) Restricting calories too much. More specifically not having enough fats and good carbs in your diet.

3) Not understanding the math behind what you are doing. If you are eating 1200 calories per day and burning 500-1000 in your workouts you are damaging your metabolic rate.

4) Finishing everyday at caloric deficit will damage metabolic rate. this is why carb cycling has become so popular. It allows for support of metabolic rate thusly preventing the damage.

Things that build metabolic rate

1) Lifting weights, building muscle. High intensity lifting. Women i cannot stress this enough. You need to lift hard, heavy and often. You dont get bulky from lifting weights, you get bulky from the cupcakes you eat. Adding muscle adds to metabolic rate, more specifically the more muscle you have the more calories your body burns

2) HIIT cardio. High intensity interval training. This is the only type of cardio the body does no adapt to. It supports metabolic rate as well as has the fat burning component.

3) Getting enough quality calories. You need to eat to lose fat. You need to eat to build muscle. You starve yourself, you starve your fat loss ability.

The majority of competitors and so called professional coaches are fools. Their science is wrong. They prescribe you these low calorie diets with endless amounts of cardio and the minute your show ends you gain back tons of weight, they then tell you its because you binged too much. Wrong wrong wrong. Complete bullshit. What really happened was that during your dieting process you constantly chipped away at your metabolism. So for example lets say a healthy adult female burns 1500 calories per day without any exercise. Most competitors by the time of their show have damaged their metabolic rate so much that their BMR may be as low as 2-300 calories per day. So the minute the show is over and you eat a few normal meals, while not doing the double cardio sessions your body immediately gains bodyfat and fast. A normal healthy person would have their metabolism to keep them in check.

Here is a perfect example. Most of you know my GF is 2-time World Bikini Champion Chady Dunmore. Shes well known for being lean and photoshoot ready year round. How? Does she do cardio everyday? Is her diet super strict? Nope. She simply doesnt follow the bullshit above. She goes by truth not myth. She eats a well balanced diet of around 2000 calories per day. She lifts hard and heavy 4-5 days per week with almost no cardio. Last year when she competed in the world championships she did nothing more to her weekly routine mentioned above than simply add 1-2 intense HIIT sessions per week and stop cheat meals 3 weeks out. She stepped on stage at a ripped 132. Flash forward 4 weeks after her show. She had many many cheat meals. We spent a week in Mexico for her bday eating whatever we wanted, consuming a few tropical alcoholic beverages, doing zero cardio and got in a few lifting sessions. She came back from Mexico at around 135 and id suspect the 3 pounds she gained was nothing more than some water retention from the salty foods and glycogen in her muscles from excessive yummy carbs. Why did she not rebound like so many?? HER HIGH METABOLISM KEPT THE WEIGHT GAIN AT BAY!!!

Follow science not myth people. Protect yourself. For more information on this video from a true man of science Dr. Layne Norton please watch this video and subscribe to his channel

http://youtu.be/QHHzie6XRGk

Hope this helped and opened some eyes.

Thanks-JD

www.joeydfitness.com

gymra:

Metabolism Boosting Tricks

Everyone knows that you need to eat less and exercise more to lose weight but when you’re stuck and can’t seem to reach your goal weight, you may need a metabolism boost. Making small lifestyle tweaks, not dieting, is the way to go. Check out these suggestions to burn more calories!

1. Keep daily calories above 1,200
It may sound strange, but eating fewer than 1,200 calories a day can actually slow weight loss, says Keri Gans, RD, a nutrition consultant in New York City and author of The Small Change Diet. “When you eat much less than your body needs, it may go into starvation mode and store fat,” says Gans. A 5’5″ woman who’s moderately active needs approximately 1,400 to 1,700 calories per day, says Gans. And those calories should come from a variety of nutrients consisting of high-fiber carbohydrates (100% whole grains, fruits and veggies), lean protein (fish, skinless poultry and sirloin) and healthy fats (nuts, seeds, avocado and olive oil).

2. Pump iron
Your body maintains muscle through protein synthesis, an intense calorie-burning process, says Brad Schoenfeld, CSCS, Director of the Human Performance Lab at CUNY Lehman College, in Bronx, NY, and author of Sculpting Her Body Perfect. Researchers believe just having muscle burns 10 to 20 calories per pound per day versus burning one to two calories per pound of fat, says Schoenfeld. “If you diet without lifting, about 25% of your weight loss will come from muscle tissue. That suppresses metabolism because you miss the additional calories that having muscle burns.” So incorporate weight training into your workouts two to three times a week, and include all major muscle groups.

3. Keep moving
Staying in motion throughout the day, including run-of-the-mill fidgeting, speeds metabolism substantially, according to studies. “People who engage in non-exercise activity thermogenesis, a fancy term for any daily physical activity, gain less weight than those who sit still,” says James DeLaney, PhD, endocrinologist at the University of Pittsburgh. That’s why you should climb stairs instead of taking the elevator and get up out of your chair at least every hour, suggests Dr. DeLaney. “These little things add up.”

4. Eat Seaweed
While green tea’s fat-burning effect is well-known, you may not realize that another emerald-hued plant works similarly. Fucoxanthin, which gives seaweed its green-brown color, has been shown to have an anti-obesity effect in animal studies. See if your doctor recommends fucoxanthin in supplement form. “Patients with a low metabolic rate who cannot tolerate medications can use fucoxanthin in combination with green tea,” says Caroline J. Cederquist, MD, Medical Director of bistroMD and Cederquist Medical Wellness Center in Naples, FL.

5. Get more dairy
Nicotinamide riboside (NR) in milk and all other dairy burns fat, says Shawn Talbott, PhD, Research Director of SupplementWatch, Inc. and author of The Metabolic Method. “Having more NR around enables mitochondria, the energy-producing units in cells, to more efficiently metabolize fat into energy.” In animal studies, NR supplements reduced obesity rates in rats, even those on high-fat diets. Try adding milk to smoothies or snacking on Greek yogurt with fruit.

For more metabolism boosting suggestions, please visit: http://shine.yahoo.com/healthy-living

runforfitness:

Let’s talk healthy eating!

1. Think of food in terms of how it nourishes you!
   Healthy eating means adding in foods that are great for your body; filled with fiber, nutrients, vitamins, minerals. Conversely, it also means cutting down on eating foods that are over processed and high in sodium, unhealthy fat, and sugar. That’s what reading the labels is about! Look for foods high in protein, fiber, calcium, vitamins and minerals!
   
   
2. Think outside of calories.
   Calories are a measurement of how much energy it takes to break food down. They do not measure nutritional value! People looking to lose weight may be interested in lowering the amount of calories they take in every day, but more important is that you are eating good for you foods like veggies, whole grains, good proteins, fruits and dairy! Low calorie processed snacks are often filled with sodium and hidden sugars.
   
   
3. Moderation is the magic word! 
   There is a time and a place to eat every food. At social gatherings, family meals, or quick outings you may end up eating the chips or the cheese dip instead of the almonds and an apple… this is okay! Once in a while, you’re going to eat a food with a low nutritional value. But balanced out with a diet that is full of nutritious food and that is maintainable because it makes you feel good, a few snacks or meals low in nutrients will not be a problem.
   
   
4. Slowly cut out the “junk” and add in more healthy options.
   If you ask yourself to immediately stop eating or drinking the foods that make up a large majority of your diet but you now consider “junk”, your body is going to have a hard time! Try adding a serving of vegetables to dinner as often as possible, exchange sugary cereals for more nutrient rich ones, pack carrot sticks as a snack, fill up your fridge with fruits and veggies that you will take the time to eat, stop buying frozen dinners or quick meals like tv dinners and instant pastas. But ease out of eating these things, and be understanding if your body gets cravings for the things that you consider “junk”.
   
   
5. Eat with your family and friends.
   Hopefully, you have understanding people in your life. But as you make changes, you can’t expect everyone around you to do the same. Especially if you live with your parents, don’t expect that you’ll have all of the food available that you’d like. But make good choices when it’s in your power! If you’re still in school and living at home, eat what your parents have around or cook, but let them know about some of the healthier options you’d like to have around! If you every feel pressured by family or friends to eat in a way that you don’t feel confortable with, let them know how you feel! But at the same time, understand that they love you, and be appreciative of the role they play in your life. 
   
   
6. Set up a tentative schedule and try to stick to it!
   I like to think that the biggest meals should be earlier in the day because that’s when your body needs some start up energy! By “dinner time”, your body is almost ready for bed! You still definitely need food at the end of the day (especially if you worked out, it needs nutrients to repair!) but don’t go crazy with a huge meal right before bed. You can try the eating 6 small meals per day, or go for the three big meals per day! Just make sure you’re getting a variation of nutrients!
   
   
7. Be positive and set yourself up to win!
   Think of healthy eating as, just that, adding in healthy food to your diet. Thinking of changing your eating habits as a “diet” makes it sounds like you’re restricted  some foods are completely off limits, and it’s temporary. Hopefully, if you decide to make the choice to change your eating habits, it will be a lifelong goal to nourish your body! Most “diets” that are started fail very quickly!
   
   
8. Let’s talk protein.
   Protein is necessary to fuel your muscles and healthy with many body functions. It’s very important to get enough protein and it can come from a lot of sources! Vegetarian and vegan diets can be healthy- VERY healthy, in fact, if done correctly! But if meat and animal products (milk, eggs etc) are a big part of your diet and how your family eats, don’t jump to these options right away.
   Some great protein filled foods are: lean beef, turkey, chicken, fish and shell fish, beans, edamame, eggs, soy products and many dairy products.
   
   
9. Let’s talk grains.
   Good grains are filled with fiber (which helps keep your digestive system running happily among other things) and carbs are the fuel your body uses for most daily activities. Carbs are short term energy. Grains are hugely carbs and are very necessary to body function. People sometimes go on low carb diets to encourage their bodies to stop using carbs for energy and start using fat. If people are on a low carb diet, they still need to be eating carbs, and the ones they are getting from grains are hopefully coming from more whole grains if possible. To be “whole grain” the food must include the endosperm, bran and germ while many processed foods only contain the endosperm. 
   Some great ideas for including whole grain into your diet are: cereals, breads, brown rice, quinoa, oats, popcorn and whole wheat alternatives to things like flour and pastas. Make sure to read the ingredients, though. That’s where you will find out if a product truly includes the whole grain.
   
   
10. Let’s talk fruits and vegetables.
    Veggies also contain carbs, and as you can imaging are pretty good for you. Different kinds of veg contain different kinds of nutrients, and eating a variety will help make sure you have all of the vitamins that you need. Organic vs. non organic? Non organic means pesticides were used to cultivate the veggies, but rinsing and washing the veggies in vinegar can remove many of the toxins.
    Some veggies to consider adding into your foods: Peppers, carrots, spinach and other dark green leaves, tomatoes, potatoes and sweet potatoes, onions, green beans, asparagus, mushrooms. 
    Now fruits. The sugar in fruit is natural, and these should not be avoided just because they do contain sugar. Fruits are also fibrous and filled with vitamins. These are generally a great snack for anyone with a sweet tooth.
    Some fruits: berries, apples, bananas, citrus, plums, nectarines, pomegranates, coconut, melons.
    
    
11. Let’s talk dairy. 
    Calcium helps keep bones and teeth strong, and when many people think dairy, they think calcium. Calcium also helps muscle contraction and neurotransmitter release; it’s a very necessary mineral! But calcium can also be found in many vegetables, particularly the dark green ones, so eat up! Along with calcium, dairy supplies vitamin D and is a good source of protein. When choosing which fat percentage- Low Fat. Calcium needs fat to process and 0% fat usually coincides with less protein. For flavored dairy, try low sugar. When all sugar is taken out from flavored foods, you can bet there are more chemicals.
    Some ideas for dairy are: milks, cheeses, yogurt, 

What is a BMR?

Your BMR or Basal Metabolic Rate is the number of calories your body burns while at rest. This doesn’t mean the calories you burn on a rest day lightly doing yoga or chores around the house. This means the number of calories your body would burn if you were laying in bed all day or if you were in a coma.

Why can’t I cut calories from my BMR?

Cutting calories from your BMR deprives your body of essential nutrients it needs to perform everyday functions. You will not be able to perform on a level you want to and your body will suffer from this in the long run.

How can I find my BMR?

You can find your BMR by using this formula based on height, weight, and age:

In pounds/inches

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

In kilos/centimeters

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

How do I find my Daily Calorie Needs from my BMR?

There are different methods of finding your Daily Calorie Needs but a very simple and useful one is the Harris Benedict Equation:

If you are sedentary (little or no exercise)

• BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week)

• BMR x 1.375

If you are moderatetely active (moderate exercise/sports 3-5 days/week) 

• BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week)

• BMR x 1.725

If you are extra active (very hard exercise/sports & physical job or 2x training) 

• BMR x 1.9

How many calories do I need to lose/maintain/gain weight?

To maintain you need to consume your Daily Calorie Needs but going slightly over or slightly under some days won’t affect you much. In order to lose weight, the generally accepted number to subtract from your Daily Calorie Needs is 500 or 250 for a 1lb or 1/2lb weight loss per week. Your body doesn’t need you to cut calories to be healthy and get to the right weight/place it needs to be. Being healthy is your ultimate goal so never cut too much because this is your body’s essential needs and energy you are taking away from. To gain weight you can do the opposite of losing and add 500 or 250 to you Daily Calorie Needs.

My absolute worst pet peeve is when fitblrs and posts tell people to cut calories from their BMR to lose weight. You should never cut calories from your BMR. Ever. 

-lovethefitty

green-tea-rex:

Myth 1: Eating after 8pm will make you gain weight.

First, your body doesn’t know what time of day it is. Your body has no idea that it takes the Earth 24 hours to spin on its axis. Second, scientific studies have only shown that eating after 8pm doesn’t affect weight gain/loss.

Myth 2: Your net calories need to be at least 1,200.

Certified nutritionists say that adults should consume, at minimum, 1,200 calories whether you exercise or not. Net calories are nothing but an indicator of how much you exercised minus how much you ate. Your body does NOT go into starvation mode from any amount of exercising.

Myth 3: Counting calories is bad.

There is nothing wrong with counting calories. While anyone who is trying to lose weight should be aware of the nutritional content of the food they consume, counting calories, in and of itself, is not unhealthy.

Myth 4: Stretching before a workout prevents injury.

Stretching before a workout actually doesn’t increase your range of motion. In fact, some studies suggest that stretching destabilize muscles, making them less prepared for strenuous exercise, especially if you’re doing something like weight-lifting. Instead, do a warm-up, which gets your blood pumping.

Myth 5: Fresh fruit is better than frozen fruit.

With shipping and storage, fresh fruit can often sit around for as long as two weeks before it hits your supermarket. During that time, it can lose a lot of its nutrients, especially vitamin C. In contrast, frozen fruit is often picked and frozen at the peak of freshness. Just watch out for frozen fruit in syrup which packs a lot of refined sugar and calories.

Myth 6: Sports bras just prevent painful bounce.

While sports bras do prevent that painful bouncing it also prevents your breasts from sagging in the future. Performing high-intensity exercises without proper support can cause your breasts to sag over time.