Practical ways to start living healthy now

Saturday, November 27, 2010

The Myth of Muscle

I have heard a million different rumors about muscle. The worst being that muscle "bulks you up", and I know,  being a women who's trying to lose weight, the last thing I want to do, is bulk up.  A lot of women don't want muscle because they want the scale to read an absurd number. Well let me tell you ladies, there is a huge difference between skinny and fit. their are plenty of out of shape skinny people, So is that really your goal? to lose enough weight to be skinny? to have the scale say 110...          
Heres the truth...
The scale lies, its not your friend. and


Muscle Burns Fat.......


Studies have estimated that for each pound of muscle that you add to your body, you burn an additional 35 to 50 calories per day. So, an extra 10 pounds of muscle will burn approximately 350 to 500 calories a day, or an extra pound of fat every 7 to 10 days, without making any other changes. In another study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is 'metabolically active ' and burns more calories than other body tissue even when you're not moving.On top of that, pound for pound muscle takes up one third of the space fat does. so not only does muscle burn fat, it makes you thinner. 


Here are some reasons why weight training DOES NOT bulk women up



  1. Women do not have nearly as much testosterone as men. In fact, according to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men. Testosterone is the reason men are men and women are women. After men hit puberty, they grow facial hair, their voice deepens, and they develop muscle mass. Because men have more testosterone, they are much more equipped to gain muscle. Because women do not have very much testosterone in their bodies, they will never be able to get as big as men.
  1. The perception that women will bulk up when they begin a strength training program comes from the chemically-altered women on the covers of bodybuilding magazines. These “grocery stand models” are most likely pumped full of some extra juice. This is why they look like men. If you take the missing link that separates men from women and add it back in, what do you have? A man!
  1. For women, toning is what happens when the muscle is developed through training.  This is essentially bodybuilding without testosterone. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass.  The “toned” appearance comes from removing the fat that is covering a well-developed muscle.
  1. Muscle bulk comes from a high volume of work. The repetition range that most women would prefer to do (8–20 reps) promotes hypertrophy (muscle growth). For example, a bodybuilding program will have three exercises per body part. For the chest, they will do flat bench for three sets of 12, incline for three sets of 12, and decline bench for three sets of 12. This adds up to 108 total repetitions. A program geared towards strength will have one exercise for the chest—flat bench for six sets of three with progressively heavier weight. This equals 18 total repetitions. High volume (108 reps) causes considerable muscle damage, which in turn, results in hypertrophy. The considerably lower volume (18 reps) will build more strength and cause minimal bulking. 
  1. Heavy weights will promote strength not size. This has been proven time and time again. When lifting weights over 85 percent, the primary stress imposed upon the body is placed on the nervous system, not on the muscles. Therefore, strength will improve by a neurological effect while not increasing the size of the muscles.
And, according to Zatsiorsky and Kreamer in Science and Practice of Strength Training, women need to train with heavy weights not only to strengthen the muscles but also to cause positive adaptations in the bones and connective tissues.

6. Bulking up is not an overnight process. Many women think they will start lifting   weights, wake up one morning, and say “Holy crap, I’m huge!” This doesn’t happen.   The men that you see who have more muscle than the average person have worked hard for a long time (years) to get that way. If you bulk up overnight, contact me because I want to do what you’re doing.

7. What the personal trainer is prescribing is not working. Many women, come into a new program and say they want to do body weight step-ups, body weight lunges,   and leg extensions because it’s what their personal trainer back home had them do. However, many of these girls need to look in a mirror and have a reality check because   their trainer’s so-called magical toning exercises are not working. Trainers will hand out easy workouts and tell people they work because they know that if they make the program too hard the client will complain. And, if the client is complaining, there’s a   good chance the trainer might lose that client (a client to a trainer equals money). 



8. Bulking up is calorie dependant. This means if you eat more than you are burning, you will gain weight. If you eat less than you are burning, you will lose weight. Unfortunately, most women perceive any weight gain as “bulking up” and do not give attention to the fact that they are simply getting fatter. As Todd Hamer, a strength and conditioning coach at George Mason University said, “Squats don’t bulk you up. It’s the ten beers a night that bulk you up.” This cannot be emphasized enough. 




Please ladies, 
Do not be afraid to pick up a dumbbell and do some curls. building muscle will give you a huge  boost metabolically, It will slim you down, and reduce cellulite. It is also your best weapon agents gaining your weight back. So stay tuned, my next post will be on easy ways to start building muscle.

Wednesday, November 24, 2010

Thanksgiving dose not = Weight Gain.

There's a common thought that I'm sure you hear a lot- Holiday times means that you will gain weight. Well gues what? That's only a thought and thoughts can be CHANGED! 

Now of course if you think these thoughts long enough they become your beliefs and if you believe that you can't help but gain weight once Thanksgiving roles around, that it's all downhill from there--then you're right--that will be your result. 

But what if you change your thoughts and think "I can maintain my weight in a healthy manner during the holidays!" Then you know what your result would be if you kept your focus on this thought?You'd find ways to do this. 

Live like a healthy FIT person. When you're living this way, you don't focus on the food during the holidays but instead on the people and the fun! 

Now here's the tips on how to do this: 

1.) Load up on veggies! Be the designated "veggie bringer" for your party and you'll ensure that there are plenty of veggies to choose from. Veggies are also VERY filling. 

2.) Drink your water. No need to induldge in soda or alcohol, but if you must have one alcoholic beverage, choose from lower calorie drinks such as Michelob Select(55 calories) or Vodka sodas. Those are lower calorie options.But remember, in moderation! 
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3.) Fit in your work out for the day. Plan our your work outs for the day BEFORE Thanksgiving, ON Thanksgiving and AFTER Thanksgiving. Do atleast an hour of cardio in each work out, that way you will in the right mind set to choose healthier options, and have a few extra calories to spare for that big turkey meal :) 

4.) Cut your potions in half, or even better--in thirds!! If you eat foods filled with sugar and white flour and they do not trigger you to overeat you can still enjoy but cut your portion sizes. There is NO rule that just because it's Thanksgiving you must stuff yourself to the point where you can't button your pants. Yes...I've seen this happen and it's not pretty. So let others fall into the "food coma"...not you! 

5.) Make your meals earlier in the day COUNT. Shakeology is a great option for breakfast or pre/post work out meals on Thanksgiving. You will be getting most of your needed nutrients in that one meal and getting your sweet tooth under control before heading to those parties. 

And most importantly, 



HAVE A GREAT THANKSGIVING!!