Thursday, December 31, 2009

My Road Map Blessings

Like many people in the world with weight problems for far to long I have been kidding myself. What am I kidding myself about exactly? Just how big I actually am! I think there are two categories that people have about themselves and mostly neither is what is really there. I believe we either see ourselves way bigger than we actually are or we see ourselves as smaller then what we really are. I'm in the latter category. Ya see, I hold my weight very well & more times then not when my weight is revealed people think I'm lying ... I can't possibly weigh as much as I state I do. Well, I do!

Some of this "not seeing how much I weigh" thinking is probably due to my wonderful husband who only sees the beauty in me, never the baggage that clings on for dear life. I AM as big as the scale says I am and the realization came at Thanksgiving this year. I went to spend it with out of state family. My mother has always been on the small side (5'2, and about 120 pounds) frustrating to no end for me cause I've always been on the big side (5'6, and averaging 180). When my mother opened the door I was shocked by her larger, unkept body. My first thought was "who is this person standing before me?" & then ... I'm not proud of this next thought ... "ha, I'm finally smaller than you are!" Ya see, with my mom's always smaller size she has always made me feel inferior to her, not possibly as good as she was cause size was what really mattered & I never measured up cause compared with her I was fat! After seeing my mother I must say I felt like a million bucks, I paraded around like a glamorous movie star. Ha, reality smacked me in the face when pictures were developed. What I saw was horrifying. Why was I pretending to look differently then I actually did? I have no earthly idea.

So today, I head to my bathroom where the pretending will come to an end. I remove all the clothing that hang in front of my full length mirror and peel away the clothing from my body. It's time I take a good long hard look at who is staring back at me. I'm not immediately repulsed by my body like I thought I would be. I think this comes from the positive force of my husband who refuses to let me speak about myself in a negative light. Instead of any negative thoughts in the privacy of my room I look for all the positives I have to offer. Starting from the top I notice my hair that radiantly shines in the light, my eyes that sparkle like the happiest child on Christmas morning, my broad shoulders ... well, they could be less bulky I think to myself but then I say, why should they be? Genetics can be a good or bad thing & all in all my genetics aren't bad. I come from strong German stock so having a strong muscular body is part of it & the shoulders are part of who I am. I continue to travel down my body with self-acceptance on the brain. My full chest is bigger then I would like but what most women pray God to have. Sure I have a few stretch marks here & there but in the end I am a mother of two ... shouldn't the marks be there? I glance further down to see my protruding abdomen ... good gravy, this sight with all it's lines & hills could easily be mistaken as a road map to no wheresville. I force myself to find self-acceptance, to accept & own every inch of me - my history, my body, and yes ... my genetics!

Yes, my body has a road map but if I follow them, they tell the story of my life. A life that I would not change even if having a fit celebrity body for life was promised. Some of the lines are from growing as a child. Most of us have them, it's natural! Many are from my 2 children are my whole life & they put those road maps there while I carried them, gave birth to them. I have a c-section scar from each. Now I'm beginning to see that those many roads are nothing more than lines of blessing. I couldn't have the lines without the blessing or the blessing without the lines. As I pass my road map of blessings I see my legs that are larger then I would like them to be but then I think of my genetics. My athletic build will never leave me with skinny arms or legs ... their strong and muscular as my ancestors left for me. For the moment my body isn't at it's peak but with every punch I throw and leg I kick I become a stronger woman on the outside and by accepting who I am, road maps and all ... I'm becoming a stronger woman on the inside. I love the sound of that!

Friday, December 11, 2009

Weights or Cardio

Question: I read that weight training is a lot more effective at burning fat than cardio, and if you could only do one of the two, you should weight train. Is this true?

Answer: Weight training is important for a couple of reasons. First, the more muscle you have, the higher your base metabolism will be and the more calories you will burn even at rest. But the actual numbers involved in a whole day of "extra" calorie burning due to extra muscle are relatively small compared to the number of calories you can burn during an hour of cardio exercise. The second reason is more important. Whenever you lose weight, you will lose some muscle along with the fat. If you don't exercise and do some strength training, up to 30% of the weight you lose can come from muscle loss, and that isn't likely to be healthy over the long haul. Good strength and muscle tone are essential for functional living and health. You can hold your muscle loss down to 3-5% of total weight loss with moderate strength training. Likewise, strength training helps to preserve bone density, balance, and many other important things. So, strength train each muscle group at least twice a week--this really only takes about 30-45 minutes per workout. Better yet, try circuit training, where you lift weights without resting between sets. This method meets both cardio and strength requirements because you keep your heart rate elevated throughout your workout, increasing the amount of calories you burn per workout. After you've met your 2 strength sessions per week, focus on cardio if your goal is weight loss. You need the cardio for the calorie burning, and also to build and maintain your cardiovascular fitness.

Stay the Course

So you're well on your way to achieving your weight-loss goals. Feels good, right? Those changes you're implementing in your life? They've got to be PERMANENT, baby. You might get into a size 8, or have a six-pack to show off, but that doesn't mean you can cheat, get lazy, or stop counting your calories.
Keep in mind, all this work — mental and physical — is helping you look at your life in new ways, with deeper insight and understanding. The bottom line is this: You can never go back to your old way of life if you want to maintain your new physique. You're on the wagon, my friend. As with any kind of recovery, just because you're rehabilitated doesn't mean you don't have to be vigilant to guard against a relapse.
All that soul-searching and honest examination has to continue. All those behavior modifications and healthy, life-affirming habits you learned have to stay in place every day for the rest of your life.
I know, it sucks and it's hard. Whatever. It's the truth. The good news is that it will get easier. You'll get accustomed to how awesome it feels to treat yourself well, not to mention how awesome you'll feel every time you look in the mirror or catch your reflection in a store window! Eventually, behaviors and choices you've had to think through will become gut instinct.
You can do this. Remember, you're doing it right now.

Tuesday, November 17, 2009

When t o Eat!

Q: Is it better to eat a meal before or after a workout?

A: Both. Here's what I like to do: have my breakfast at 9 a.m., work out from 10:30 to 12, and eat by 1 p.m. Here's why:
Back in the old days, people thought they should train on an empty stomach in order to burn more fat, but that has turned out to be FALSE. In fact, your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you're working out. If you don't have any blood sugar available, your body will eat the muscles' glycogen, or stored glucose. Low blood sugar will also make you tired and sluggish during your training session. For these reasons, I suggest you eat something 45 minutes to an hour before training — you'll have more energy and endurance to work harder, burn more calories, and improve your muscle tone.
After training, during a period known as the golden hour (45 to 60 minutes after a workout), muscles absorb the most nutrients, and glycogen is replaced the most efficiently. You don't have to have a huge meal — just a little something that contains both protein and carbs will give the best results.

Thursday, November 12, 2009

Tone Your Abs and Legs With These Hard-Core Moves

We all have a trouble zone that makes us crazy when we're trying on new clothes. Were you ever dying to fit into a pair of cool new jeans, but they wouldn't budge past the middle of your thighs? We've all been there, right? Or ever had the dreaded "muffin top" — where your middle is hanging over the waistband? Not cute. Trust me, some heart-pumping cardio is going to make a world of difference in helping you burn off the fat. And doing these three killer moves will really help you sculpt those skinny-jean trouble zones even more!

If you're a beginner, try to do 12 reps and 3 sets of each move along with cardio intervals. Or if you're advanced, try 20 reps and 3 sets to go along with cardio intervals.

Donkey Kick
Start on your hands and knees, with your knees directly under your hips and your wrists in line with your shoulders. Keep your back and neck straight and look forward. Shift your weight to your left leg.

With your hands still firmly planted on the ground, kick your right leg up and back behind you until it is straight. Keep your foot flexed so that your toes are pointing toward the floor. Slowly bring your right knee back to the ground. Repeat all the reps on the same side, then switch to the opposite side and repeat. Keep checking your form to make sure your shoulders are always in line with your wrists.

Crossover Lunge
Stand up straight with your feet hip-width apart. Step your left foot diagonally forward and across the right foot. If you were standing in the middle of a clock facing the number 12, you would bring your left foot across the body and place it on the 1. Slowly lower your right knee until the left leg is parallel to the floor

Then, using the left leg, exhale and push yourself back into your first step. Repeat the same motion with the right leg, only this time bring your right leg forward and place it on the number 11.

Pike Crunch
From a kneeling position, place your abdomen on a body ball and roll the body along the ball until your ankles rest on the top of the ball. Your shoulders should be aligned directly over your hands.

Contracting your abdominal muscles, exhale and pull the ball forward using your legs.
As your glutes rise, keep your upper body stable so that your shoulders stay aligned with your hands.

In the finished position, your toes should be resting on the ball. Return to the starting position and repeat.

Monday, November 9, 2009

Find the Strength to Stop Emotional Eating

Emotional eating can be a big problem when you're trying to lose weight. You have a sucky week (or month!), and suddenly that pint of ice cream seems like the solution to your problem, right? WRONG! That's the old you. The new, empowered, and strong you can push through tough or trying times, knowing that things can and will get better.

Stop letting your emotions sabotage your weight loss. Establish healthy patterns of behavior and invest in your physical and emotional well-being. Here's some good advice from me to you when it comes to emotional eating when your having "one of those days":

I've been there! Emotional eating was my specialty and can still creep in if I am not careful — like last week!

I have found that a good, hard workout definitely helps. For some reason, accomplishing something physically difficult gives me the stamina and focus to get through the emotional difficulties. It has taught me to "buck up," push through it, and get over it. I'm not perfect in this area, but I have made progress.

There are times, though, when I am emotionally spent and what I really need is rest. You know your body — just listen to it. And remember, this is a lifelong commitment — today is just one day in your journey. Tomorrow is a new day and another step forward.

Friday, November 6, 2009

Telling it like it is

Listen, getting in shape is all about setting goals. Losing weight, building muscle, and getting rid of the unhealthy eating habits take guts and perseverance. You're dealing with something big here. When you decide what you want, make it specific and concrete. For example, don't just say that you want to lose weight. Ask yourself some questions: How much weight? And is weight really the most important thing? Or is it more important that you climb your front steps with ease or lower your body-fat ratio? Think hard about what you want, and use your journal to keep track. Once you've figured out where you want to go, here's how you're going to get there:

Learn how to make decisions you can stick with. Remember, you're not just going on a diet, you're establishing a pattern of health that will enhance the quality of your life. Think big, but choose small, attainable goals — lose five pounds to start or fit into pants one size smaller — and build on those goals as you reach each one.

Allow yourself room for setbacks. One setback is only one setback — it's not the end of the world, nor is it the end of your journey toward a better you. You don't have to give up. Just get back on the bandwagon and keep going.

Walk the line between self-denial and self-indulgence. It's the middle ground between the two that will offer you the best foundation for building your new life. Maintain your discipline by allowing yourself little pleasures every now and again.

Understand that there are no mistakes. The things you used to think of as mistakes are now just learning experiences, so don't waste time beating yourself up. You'll encounter small failures — everyone does. But you'll achieve success too. Just remember, every pound you gain can be lost.
Keep in mind that faith in yourself and your work is what will keep you striving for the best. Now, get in the zone and push as hard as you can!

Thursday, November 5, 2009

Controversial Queen

Well, as some of you may already know I'm certified in fitness & nutrition. I was an assistant aerobics instructor for 2 years & then went on to teach for a couple of years. I've helped more people lose weight then I can count on my hands ... shoot I'd have to break out all of my old paper work to even give an accurate count.

So today I'm playing on FB when a friend posts that she will be going on a high protein diet to lose weight. Whenever I hear high protein, low carb plans I start worrying about peoples health because this is a very unhealthy way to go when trying to lose weight. I know that there are people out there who say this is the healthiest diet ever but the truth is (remember I studied this) it's no where close to being healthy. I understand wanting to get the weight off as quick as possible but what we all need to remember (myself included) is the weight didn't show up in a month or two and it won't come off that quick in a healthy manner either.

So with the plethora of information out there on ways to lose weight naturally how do you know which way is the best? It's actually easier then you think. No food is off limits ... only the quantity of food is off limits. Think back to the caveman times ... they weren't fatties, now were they? Nope! What did they eat? They ate plants, fruits, and animals. Any diet plan that tells us we can't have food from a certain group can't be healthy for our bodies. Think about the food pyramid ... it's not as outdated as some people would lead us to believe.

Maybe you already eat healthy, I know I sure do. It's sad when I can go to a dietitian and have her tell me I eat cleaner than any other client she has and if she's being honest, healthier then she eats too. Sometimes the foods we eat isn't what's causing the weight gain but the problem lies in the amount of food that's being taken in.

Here's an example of what I used to eat in the course of a day when I was in my 20's and trying to lose weight

Breakfast: slim fast shake
Lunch: slim fast shake
Dinner: garden salad, & a frozen dinner

Doesn't look horribly bad but let me tell ya ... I was always so darn hungry and miserable that once I reached my goal weight I stopped drinking my food. I was hungry cause I never let my caloric intake go above 1000 calories a day. Great news was I lost weight, bad news was my metabolism was so screwed up it didn't know whether to crap or go blind.

I got wise in 2000 when I started studying for my fitness & nutrition certificate. I learned how to eat properly and I learned that anything under 1200 calories a day was the worst thing I could ever do to lose weight.

Here's an example of how I ate while in school:

Breakfast: 3 egg beaters, 1 slice whole wheat toast, and potatoes
Snack: 1/2 cup cottage cheese with 1/2 cup fruit
Lunch: 6 inch sub sandwich and one serving of baked chips
Snack: lettuce wrap: 2 oz turkey, string cheese rolled in lettuce leaf, 1cup berries
Dinner: 1 serving pasta with grilled chicken, 1 dinner roll
Snack: 1 serving sugar free gelatin, 1 tbsp whip cream

I still eat pretty much the same way. Here's a look at what I ate just yesterday;

b:egg beaters sprinkled with ground beef & cheese, apple
s: 1/2 cup cottage cheese, 1/2 cup pears
l: grilled chicken Caesar salad, 1 cup berries
s: mocha protein shake
d: 4 oz grilled salmon, 1 cup asparagus, tomato/cucumber salad
s: lettuce wrap: 2 oz deli meat, string cheese rolled in a romaine lettuce leaf

Sometimes eating still doesn't keep the weight off so you have to look at your fitness routine. A good rule of thumb is 30-45 minutes 3-5 times a week of heart pumping aerobics and 2-3 days of weight training to build up your muscles. The stronger your muscles the more fat your body can burn. Did you know that muscle can burn 30 extra calories a day while fat can only burn 3-5? Now what would you rather have on your body? I'll take muscle please! =)

Okay, you do all of this & you still can't lose weight ... what do you do? Take your happy self to the doctor for test to be run. Most times we find that we have a thyroid problem as I did but don't let that news make you think that you can never be a healthy size again. You can, you just have to be more vigilant in your quest to lose weight & take back your life. Look for an endocrinologist in your area, you'll be amazed at what you will find out.

The following is why I'm the controversial queen ... I let a few FB people know why high protein diets like Atkins is bad for your health. Protein isn't bad so please don't get me wrong. Too much of any one thing is bad for your health. God gave us a rainbow of goodies to choose from so why stick with only one color? Of course the discussion was taken out of the spirit it was intended & I was basically told that Atkins is the healthiest diet there is out there cause after all ... it helps you lose weight fast which keeps you motivated to keep losing. Oh, let me not forget that it drops your cholesterol (not mine) along with other things that people claim to be great.

The following conditions may result from too much protein in the diet: The Atkins Diet

Heart disease, Kidney damage, Constipation, Tumors and cancerous growths, Biochemical imbalances in the tissues (over acidity), Arthritis, and Bone-loss (osteoporosis). These are some really scary conditions. I do have one final question for people who think Atkins is the best thing since sliced bread. If this diet is the "be all end all" then why is it that when Atkins died, he died obese?

Someone to Watch Over Me

To chase down big goals like losing 50 pounds or more, you've got to make some major lifestyle changes. Some shifts are easier than others. For instance, trading your chips for air-popped popcorn might be a little easier than getting up at the crack of dawn to exercise every day. For that kind of change, you might need a little extra support.

To help keep your feet firmly on the path to successful weight loss and fitness, find someone to look up to — someone whom you trust to educate you about health and fitness, give you advice and answers when you're feeling lost, and stimulate your sense of possibility and potential.

My role model was a Jazzercise instructor that I met while my husband was stationed in Hawaii. I had just delivered my 2nd child by c-section less than a year earlier & I was way out of shape. She encouraged me to take baby steps instead of giving up on myself. Within a couple months I was already 30 pounds lighter and close to my half way mark. We we sent to NY before I could get all my weight off but as luck/Army would have it Lori (the instructor) followed soon after. I was in every class and soon became her assistant then on to get certified myself. So Lori not only encouraged me to get healthy but I ended up encouraging others to get healthy too.

The easiest way to get instant support is to hire a personal trainer, but you don't have to spend a lot of money to get the support you need. Look for a sponsor in a local support group or a trusted friend who has been there, done that — basically, anyone you respect who has the knowledge you need and the ability to challenge you and keep you moving toward your goal.

Well, what are you waiting for? This is the only life/body you have ... find your buddy so you can make it a healthy one.

Wednesday, November 4, 2009

Still pushing the Butter

That's right I'm still here & still trying to lose weight. If nothing else I'm consistant at trying huh. Halloween has come & gone & I'm no more worse fort he wear. I did have some of the kids candy but surprisingly enough this year I didn't feel guilty foreating any of it. I didn't feel the need to hide out in the bedroom with the door lock snecking little candy bars or other little goodies. I ate it all in the open. Believe it or not ... no one said a word to me about it.

I was going to weight in on Monday but TOM had other plans for me. He knows I will never weigh in when he is around to ruin my good spirits. It's ok though, I probably wouldn't hav eliked what I saw anyway. I have been sticking with my exercise program although I have fallen short most days on getting in my 10,000 my steps. I've been averaging anywhere from 5,000-7,000 a day. Not horrible but I do need to get back into my 10,000 steps before I can go to bed mode. I think what's been keeping me from getting all my steps is not walking in the morning or the evening with the hubby. I'm not going to blame it on him either. It's all on me. He will come home & ask me if I want to goforawalk & I will tell him I'm to tired to do it. I'm not really, I'm just being a lazy couch potato.

I've been trying different workouts the last couple of weeks. Last week was Masala Bhangra and Kim Kardashian step workout ... this week has been Chris Freytag's walking toning workout. Below is an example of one oft he workouts. I know it must be doing something cause when the workout is over my muscles are twitching like crazy. Talk about muscle fatigue ... it's good fatigue though! =)

Monday, November 2, 2009

Tune in to your own Channel

Think you'll never look like actress Angelina Jolie? You won't. Believe me — Angelina Jolie doesn't even look like Angelina Jolie in real life! Face it: We're bombarded with images of ideal beauty everywhere — on television, in movies, in magazines, you name it. When we compare ourselves with these unattainable, airbrushed images of perfection, we're always going to come up short. No wonder we pick ourselves apart and get depressed!

The only way out of this trap of negativity is to let go of unrealistic notions of what you should look like. While exercise and diet are key components to healthy living, accepting and loving your body — working with it rather than against it — are important, too.

Take a good, hard look at where your negative feelings about yourself are coming from. Determine what the source is — whether it's the media, judgment from family or friends, or maybe a bad relationship; you have to identify it first before you can begin to let it go. Looking for perfect? Forget perfect — it's boring! Embrace your perceived imperfections (c'mon, they make you unique) and love who you are. It's the only way to move forward.

Thursday, October 29, 2009

Move it to Lose it

Know someone who's getting amazing results from an insanely low-calorie diet? It may be tempting to severely restrict your calories in hopes of a drastic weight loss, but don't even think about it! Truth is, very few people can maintain one of those crazy kinds of diets for more than a couple weeks. And to make things worse, most people on near-starvation diets gain back all the weight (and more) just a few months later.

In weight-loss terms, fat is energy and the best way to lose it is to use it. You have to do it with diet and exercise. If you diet without exercise, the majority of your weight loss will be from muscle. The minute you stray from your diet, the weight will come right back on.

The only way to lose it for good is to get moving! Exercise not only helps you burn calories, it also helps build, strengthen, and maintain lean muscle. Exercise has another benefit called afterburn. A great cardio routine keeps burning fat not just during your workout but for hours afterward. Not bad, eh?

The rule of the game is increasing your intensity. The exercise afterburn is also referred to as "excess post-exercise oxygen consumption." It represents the calories used up to return the body back to its pre-exercise state, or resting level, which can take anywhere from 15 minutes to 48 hours, depending on the intensity and duration of the workout. What's more, if you do resistance-training workouts in the morning and your cardio at night, you will reap the benefits of a twice-a-day afterburn without overtraining your muscles.

Doing any type of physical activity is healthier than sitting on the couch downing a bag of chips. And activities like bowling and golf do burn calories — but not enough. To see dramatic weight loss, you must do heart-pumping cardio. Cardio is any activity that is rhythmic, continuous, requires the movement of large muscles, and raises your heart rate. While bowling and golf get you moving, the action is stop-and-go. There's no reason to give up those activities, just be aware that you must still put in time on the treadmill (or doing some other cardio activity) as well.

Tuesday, October 27, 2009

Are You Watching Out for Your Kids?

I hate to break it you, but there are so many toxins in our environment nowadays that our kids are exposed to chemicals and endocrine disruptors on a daily basis. I know — scary, right? Luckily, they have YOU to help do something about it. Now, you can't change everything, but as parents, you do have a great deal of power over what your kids put in their mouths and on their skin. You probably know you need to feed them the best quality food you can afford, but what about the quality of the clothes, toys, and diapers you buy for them? Here are four important steps that you can take to help clean up their environment.

Clothing and bedding: Make sure your kids' pajamas, bedding, pillows, and mattresses do not contain polybrominated diphenyl ethers (PBDEs), a class of flame-retardant chemicals. They pose potential health risks to children — they've been linked to thyroid disruption, learning and memory problems, hearing damage, decreased sperm counts in later years, and birth defects. Choose organic bedding and clothing that's free of these chemicals, and your body, your kids' bodies, and the planet will be much happier.

Toys: The phthalates DEHP and DINP are added to plastics to make them flexible. But they pose a health risk to you and your children because they are endocrine disruptors. Many manufacturers and stores have pledged to remove phthalates from their toys, but if the recalls on toys from China tell us anything, it's that we can't be 100 percent sure about the products we buy. Instead, choose unpainted wood and organic fabric toys.

Bottles and diapers: Don't put endocrine disruptors directly into babies' mouths or on their bottoms. Instead, use glass bottles and unbleached diapers, such as Seventh Generation chlorine-free diapers or gDiapers.

Lice shampoo: You don't want to pour toxic pesticides on children's heads. Adopt a "no nits" policy and do regular screenings: Use a lice comb and get the nits out before they develop into lice. If your children do get lice, find a gentle anti-lice shampoo with natural ingredients, and prevent recurrences by sprinkling a few drops of tea tree essential oil on their heads every day.

Monday, October 26, 2009

Setting Daily Goals

Your first step on the road to total health and your best life is simple: You can't achieve success if you are not moving toward something, so before you do anything else, you have to establish both short- and long-term goals. Need some motivation? Here are examples of what they want to accomplish today:

Stay on track
To work harder than yesterday...I was a little easy on myself yesterday
PUSH it on the elliptical
No cheating — chocolate is a killer when it's sitting right in front of you
Check out a martial arts course, Krav Maga, tonight
Plan dinner (because it's a busy night and when it gets busy what is not thought of is...dinner)
Not to procrastinate with my circuit exercises
Drink water instead of soda
What short-term goal can you commit to right now that will help you reach your larger goals?

Friday, October 23, 2009

Find the Middle Ground

What's your favorite treat? Come on, now — if you could eat your way out of a room filled with one kind of food, what would it be? Cake? Chocolate? Cheese? Ice cream? When you know that you can never stop at just one bite of ice cream, it's tempting to swear off that food forever — especially now that you're focused on improving your health, diet, and physique. But as many of us have found out from experience, labeling something "forbidden" makes it all the more appealing!

A critical step in renouncing the destructive all-or-nothing mind-set is knowing how to walk the line between self-denial and self-indulgence. It's the middle ground that offers the best foundation on which to build your new life. Denying yourself little pleasures such as an occasional glass of wine or a chocolate truffle will only make you feel deprived, frustrated, and ultimately hopeless about maintaining your discipline. A temptation is a lot less powerful if it isn't totally forbidden. This is where moderation comes in.

There is room for all foods, no matter how "bad" they are; it's just a matter of being conscious of and careful about how often and how much. It's fine to have a piece of cake now and then — just not every day, and not the whole cake.

Wednesday, October 21, 2009

Masala Bhangra Workout

Dance your way to fitness!
The Masala Bhangra Workout® is derived from two Indian words:

• Masala, which means ‘spicy’ in Hindi, and

• Bhangra, which is a traditional folk dance from the northern state of Punjab, India

The Masala Bhangra Workout® is an exercise dance routine that modernizes the high-energy folk dance of Bhangra by blending traditional Bhangra dance steps and the exhilaration of Bollywood (Hindi film) moves, seen recently in the Oscar-winning film Slumdog Millionaire! This unique dance mixes cardiovascular with fun, and is suitable for participants of all ages and fitness levels.

Yup, it's me again

I'm sticking to my workout plan and well, my food is as good as I can feasibly do at this time. I'm tired of trying to lose weight so I'm just going to do everything I know is good/right for my body & hope for the best. I've logged in over 10,000 steps a day for the last week and my food choices have been pretty darn good exceptfor Monday night when I had a piece of cake. It was really good but I ate it to late at night & it kept me up most of the night with heart burn, indigestion, and making me feel like I was going to throw up all night long. I learned an important lesson ... don't eat sweets so close to bed time & even better then that just skip it as often as possible. I feel better when that crud isn't in my body anyway.

Cardio: 1.5 mile walk with hubby
20 min. latin dance
20 min indian dance ... next entry will have a clip of the workout. Best dance workout I have found in a long time. Check it out!!!

Food: egg beaters w/cream, 3 cups coffee
cup of oatmeal, 2 waters
2 pickles, 2 cups water
2 cups 15 bean soup w/ turkey sausage, 4 cups water

Monday, October 19, 2009

Gee, whadda ya know

Weigh in day & I have gained all my weight back despite getting back into cardio and eating all the right things. I friggin want to give up. ha ha ha ya know I'm not really giving up. I never give up.

Cardio: I have completed my 20 min salsa dancing ... dang it's so much fun to get my groove on. I was sweating like crazy by the end of the workout. Oh, almost forgot, I also got up at 7 & went for a neighborhood walk with the hubby this morning. It was a lot chilly but well worth getting out there & burning some butter.

Breakfast: 2 egg beaters mixed with heavy cream, 2 slices of whole wheat bread, serving of mayo, cup of coffee, 2 cups of water
Lunch: 2 egg beaters w/heavy cream, 2 slices whole wheat bread, 1 serving mayo, 2 cups of water
Snack: protein bar, 4 cups of water, fiber supplement
Dinner: Vegetable beef soup, 2 cups of water, herbal tea

Wednesday, October 14, 2009

On Track!

So I've been busted my hump today to get my cardio in ... and my 10,000 steps a day that I have made a must do each day. I log on to see this was supposed to be my rest day.Whoops!!! When it comes to cardio I just don't know how to rest. I usually take one day off which is usually Sunday but even with that I still take a 1.5-2 mile walk. Oh well, can 2 days off really make that much difference.

I got on the scale this morning to see no weight loss as of yet but I 'm not gonna freak out cause it could be a number of things. Mostly I think it could be muscle cause although I have been doing cardio I have really let my weight training suffer.

Cardio: 660 calories burned
30 min BL circuit, 30min Latin Dance

Food: 1186 calories in
B: Lucky charms with milk
L: Turkey on wheat, lettuce, tomato, can of pears
S: string cheese, baby carrots
D: Taco salad, with sour cream

I'm having one heck of a time eating as much as the plan says I should be eating. The more I exercise the less I want to eat. No matter how hard I tell myself to eat something or exercise a little less ... it's just not working. I can't force myself to eat and I can't stop myself from exercising. Yes, I'm still a workout nut. I've always loved it!

Tuesday, October 13, 2009

Checkin' In

Yep! I'm still here trying to shed this stupid weight & yes I have another plan to try cause all the protein was making me feel ill. I'm now trying Jillian Michaels approach that isn't just about exercise although I know I have to get more then a few walks in each week. Her program focuses on the kind of eating as well. I know, those of you who know me know I don't really eat poorly so I wasn't sure what her program could bring to the table. It's basically eating organic.

Her philosophy is this; if it doesn't have a mother & it doesn't come from the ground then don't eat it. Not really a major problem there. I should go to a farmers market & get as much fresh veggies as I can instead of getting it from the store ... no problem there either as we do this when ever we drive by the side of the road stands. The high protein diet left me feeling tired, run down and really like I couldn't have much of anything. I couldn't eat many things that the rest of the family were so I didn't feel like I was part of them. =(

I missed my fruit & most of my veggies. I still have to stay away from some of them the majority of the time. The starchy ones, but I can still have them, just once or twice a week instead of daily. I can deal with this.

So, this morning ... bright & early (6 am) hubby & I did our 25 min. 1.5 mile walk around the neighborhood. It was nice cause all the kids we're sleeping (fall break around here), the soldier were off doing their PT and everyone else I guess was still sleeping. We had a nice breeze ... so nice that when we came home we decided to open the house up & get some fresh air blowing through. Love this time of year. Yes, I love the summer but I don't like the bill that goes along with it. The fall is just perfect ... light t-shirt, light workout pants & very little sweat. It's wonderful!

Monday, October 12, 2009

Get Real with Yourself!!

It's easy to let the media — and the world — dictate how you think you should look and feel. It's time to stop and get real!

Your first step on the road to total health and your best life is simple: You can't achieve success if you're not moving toward something, so before you do anything else, you have to establish a long-term goal. Sounds easy, right? Not so fast. It's easy to say to yourself that you want to look like an ac­tion hero or a supermodel. It's a little bit different to arrive at an ultimate goal that's both ambitious and attainable.

What's attainable, you ask? In our day-to-day lives we're bombarded with images of supposed perfection and beauty all the time; it's easy to let the media and the world at large dictate how you feel you should look and consequently how you feel about how you do look. That's got to stop. You know those articles about how to get Jessica Biel's tush, Kelly Ripa's arms, Matthew McConaughey's rock-hard abs? Forget them! Even Cameron Diaz doesn't look like Cameron Diaz. Most of the photos we see in magazines are shot after hours of hair and makeup sessions, then air­brushed to perfection. Trying to live up to these impossible standards will lead you down the road to poor self-image, self-loathing, and disorders like anorexia and bulimia.

Find Your True Shape
So what is a realistic expectation of an ideal you? Below are three basic body types — identify the one that best applies to your body. It's important to understand your shape and what you can and can't expect from it.

The apple shape. The apple tends to store fat in his or her upper body, so if a person is carrying extra weight, it's usually around the belly. Fat stored in the upper body can lead to cardiovascular disease, so it's important for apples to be health conscious. Apples have evolved to store fat in this way to adapt to long periods of famine.

The pear shape. Pears are almost always women and hold the majority of their fat in the lower body: hips, butt, saddlebags. This shape has evolved because fat stored in these areas aids in fertility. This type of fat isn't as much of a health risk as ab­dominal fat, but it can be harder to lose!

The proportionate shape. Lucky proportionates have fat cells dis­tributed equally throughout their entire body. When they gain weight, they gain it everywhere. When they lose weight, it comes off evenly.

After identifying your shape as one of the three basic types, you need to es­tablish a realistic weight for your specific build.

Now that you've got an honest idea of what your shape can look like and what your goal weight should be, visualize it! Imagine in great detail how you'll look and feel, the many ways in which your life will be different and, yes, bet­ter. Use your blog/journal every day so you're inspired to work through your issues and toward your goals, rather than avoid your problems and stay in neutral.

Meditate on your daily goals every morning to give purpose to your day. And every night before you go to sleep, think about your vision of the ulti­mate you — strong, healthy, and happy. Reaffirm your belief in yourself and your goals, and you'll find yourself taking the active steps needed to achieve them.

Friday, October 9, 2009

Weigh In Day

Monday's & Friday's are my new weigh in day. I can see how wellI do all week and then over the weekend I have to stay on track to see my progress come Monday. Anyway, this morning's weigh in I was hoping for more but I'll take it. 206. That means this week, without any real exercise I have lost 1.6 pounds. I know I need to get in my exercise but I just don't feel like I have the energy for it most days or hubby & I will say lets go for a walk ... we will get side tracked with errands or something to do with the kids. I'm noticing he needs the exercise to. He's getting a belly on him and he seemsto be winded more than usual. For the last yr and a few months (retirement) he hasn't done any type of cardio except for our neighborhood walks. It's not good for him just like it's not good for me. He's still eating crap ... he's getting away with it for now but I'd say in a couple more years his naturally skinny body is gonna give him the finger! Maybe he will see my good example like the kids and start eating better and not put off our walks.

Food for today & it's pretty much the same everyday. It's boring but it keeps me from having to think about what I'll be having. The numbers to the side are not WW points but net carbs. I'm trying to watch how many & what kind of carbs I take in. My body isn't doing well with certain carbs & milk is out of the question. Everytime I drink it I feel horrible & my stomach has me doubled over. I stopped drinking it & now I feel fine. Sucks cause I love the way milk taste.

B- coffee (1), 3 egg beaters (3), cream (0), cheese (1)
S- pickle (1), protein shake (1)
L- protein bar (3)
S- string cheese (1), ham slice (0)
D- idk (yet have 6 pts to use tho)
S- snack bar (3)

Created by MyFitnessPal - Free Calorie Calculator

Saturday, October 3, 2009

Weigh In

I was s oscaredto see the number on the scale but I know that putting it off isn't good for me either. I needed to know where I stood so I know where I have to get too. So the verdict ... 207.6! Not nearly where I thought I was. I was truly expecting to see 215-220! I'm guessing my clothes felt tight because TOM was here & I was having one heck of a time with my bowel movements. I know this is TMI but in the week we were gone I only had 2 BM's. Not good huh!

Ok so on to my food choices for the day.

B- 3 egg beaters, 1 oz cheese, salsa, coffee
S- string cheese wrapped in ham slice
L- protein shake
S- protein bar
D- chicken, steamed broccoli with cheese, 2 cup garden salad, ranch dressing

Created by MyFitnessPal - Free Calorie Calculator

Friday, October 2, 2009

Vacation pounds

I have no idea what I weigh ... I was to scared to check the scale this morning but I have no doubt that being on vacation for 7 days & only having take out that I gained major weight. Sure I walked a ton, I avereraged 17000 steps a day ... some more, some less. I just know how I look in pictures & I also feel like my clothes are tighter then when I left. I'm really upset about my weight so I'm going drastic with my food intake until I lose at least 30 pounds. I'm going to be watching ever carb amount that I take in. It seems my body doesn't handle carbs well at all so I'll just have to watch what carbs I do eat.

Guess what I learned on vacation? I'm no longer 5'6 but 5'4. How the heck does that happen? Now I have even more weigh to lose since I'm shorter. That just sucks rotten eggs! Oh well, means my weight range is now 106-140 pounds. My original goal was 145 so I guess I'm really only dropping my goal by 5 pounds I know I can do it. I'm sick to death of being a chunky monkey.

B- egg frittata

S- string cheese wraped with a slice of ham

L- protein bar

S- protein shake

D- baked chicken,brocooli with cheese

Thursday, September 17, 2009

Hungry Girl

We love cheeseburgers but, unfortunately, they don't always love us back. Check out our fast food findings, a brand-new and DELICIOUS cheeseburger-inspired recipe, plus our ROCKIN' recipe round-up! Read and chew...

The Good, the Bad, and the Ugly

Fast food restaurants... take twenty paces, turn, and DRAW!

Winner! Wendy's Jr. Cheeseburger

PER SERVING (one burger): 270 calories, 11g fat, 700mg sodium, 26g carbs, 1g fiber, 6g sugars, 15g protein -- POINTS® value 6*
Need a cheesy fast food burger? This is a quick and easy way to satisfy your need without totally blowing a whole day's worth of calories in one sitting. Pair it with a side salad topped with fat-free French dressing for a total of just 370 calories and 12g fat (POINTS® value 8*) for the whole meal. Well done, you!

Loser! McDonald's Angus Third Pounders

PER SERVING (one burger): 750 - 790 calories, 39 - 40g fat, 1,170 - 2,070mg sodium, 59 - 63g carbs, 4g fiber, 8 - 13g sugars, 40 - 45g protein -- POINTS® value 17 - 18*
What happened, McDonald's? You were on a health kick for a while there, but then you dropped these Angus burgers on us. People, these are to be avoided like, well, the cheese demons they are!

SHOCKER! Hardee's 2/3 Pound Monster Thickburger

PER SERVING (one burger): 1,420 calories, 108g fat, 2,770mg sodium, 46g carbs, 2g fiber, 9g sugars, 60g protein -- POINTS® value 37*
Folks, COME ON. Sure, Carl's Jr. and Hardee's are the unapologetic bad boys of fast food, but this burger is just WRONG on so many levels. One bun, TWO beef patties, THREE cheese slices, FOUR bacon strips... and probably about FIVE straight days of running on the treadmill to counteract it.

HG's Crispy Cheeseburger Pizza

PER SERVING (entire pizza): 226 calories, 4.5g fat, 1,207mg sodium, 33g carbs, 15g fiber, 9g sugars, 27.5g protein -- POINTS® value 4*

Make our quirky, burger-style pizza in the comfort of your own kitchen. It has fewer calories than ONE SLICE of CPK's version...

1 1/2 tbsp. ketchup
1/2 tbsp. fat-free mayonnaise
1 tsp. yellow mustard
1/2 cup frozen ground-beef-style soy crumbles (like the kind by Morningstar Farms or Boca), thawed
1 La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortilla
1/4 cup shredded fat-free cheddar cheese
1 tbsp. chopped onion
3 tbsp. shredded lettuce
2 tbsp. chopped tomato
Optional toppings: hamburger dill pickle chips, additional ketchup

Preheat oven to 375 degrees.

In a small dish, combine ketchup, mayo, and mustard, and mix until uniform. Add soy crumbles and toss to coat. Set aside.

Lightly spray a medium-large skillet with nonstick spray and bring to medium heat on the stove. Lay tortilla flat in the skillet and cook until slightly crispy, a few minutes on each side.

Transfer tortilla to a baking sheet sprayed with nonstick spray. Scoop soy crumble mixture into the center of the tortilla and spread it out evenly, leaving a 1/2-inch border around it. Evenly sprinkle with cheese and onion.

Bake in the oven for 11 - 13 minutes, until tortilla border browns and cheese melts.

Top with lettuce and tomato. If you like, add pickles and a squiggle of ketchup. Cut into slices and EAT!


HG Heads Up! We know this one's a bit high in sodium. You can save about 300mg sodium if you use no-salt-added ketchup, like the kind by Heinz.

Flippin' Burgers with HG!

A bevy of burger recipes (most of 'em meatless!) for your every craving...

Awesome Whopper Stopper - The original burger swap. A MUST-CHEW cheeseburger!

Chili-rific Cheeseburger - Forget those Carl's Jr. commercials with an obscene amount of chili dripping from a ginormous burger. Ours is way lower in fat and calories -- and marginally less messy.

The Cheeseburger Chomp - Get unconventional with your burger fix... Chop it and then wrap it up in a tortilla!

Outside-In Cheeseburger Patty - A patty with creamy delicious cheese INSIDE it? Where do we sign up?

Island Insanity Burger - One look at the picture and you'll fall into a full-on food fantasy...

Burger Specials! - Cheeseburger Quesadilla... Big Bad Burger Wrap... BLC Wraps... All three of these tasty burger recipes can be found in Hungry Girl 200 Under 200. By the way, BLC stands for Bacon, Lettuce, CHEESEBURGER!

Tomorrow, September 18th, is National Cheeseburger Day. No matter how you take your burger, we've got you covered with our BRAND-NEW Crispy Cheeseburger Pizza and our recipe round-up!

Thursday, September 10, 2009

Motivated MORE THAN EVER!!!

Tip: Remember that variety is the spice of life-and good for your body, too! To get all the vitamins and minerals your body needs, eat a variety of foods.

I don't know what clicked inside my brain but I'm so motivated to get this weight off that it isn't even funny. I feel just like I did when I lost all my weight before. I'm setting my alarm clock for 7 but my body is waking up at 6am saying get that workout in. So I am!!! I won't say I'm not super sore cause my whole body aches but I figure a little ache won't kill me & it's my fault for letting myself go anyway so I deserve the aches.

I started taking my vitamin B sup. at the first of the week & then 2 days ago started adding a fiber sup. to help me feel full longer. It's working! I haven't taken my multi vitamin since it made me so sick. I know deep down that I got sick cause I took it on an empty stomach but I'm tellin' ya ... I smell that pill & want to throw up.

Ok, so it feels like I switch up my diet every couple of weeks or so & I know I should stick with one but honestly I'm just trying to find something that works for me. What is working for me may not work for others. I'm a numbers cruncher so if I keep track of (weight watchers) points then I start obsessing over it ... I end up getting stressed out over it & quit. I've tried Atkins which caused me to obsess over the net carbs. I ended up not eating my allotted 20 net carbs a day cause I feared going over that number. I've tried the Wendie plan but it's a lot like the WW plan ... numbers... So I'm back to Slim Fast! They have a site online that's completely free to use. You can log in your water, food, cardio ... it does all the nutrition for you so no numbers for me. It keeps track of my cardio & how much I have burned ... it even prompts me to do strength workouts. Of course I don't need the animation to show me how to do it but it's great for those just starting out. I weigh in once a week ... they track it for me ... they graph my progress and if I want to know how much I can reasonably expect to lose by a certain date it tells me that too.

I was on Slim Fast about 3-5 years ago & I stopped using it even though I was losing weight. It seemed so different back then, maybe it was just me, who knows. Seems like it was just powder to make shakes with & then eating a sensible dinner and fruit in between meals. I know I was down to 180 while on the program cause believe it or not ... I found my old account. How terrible I felt seeing I'm 25 heavier. Guess it could be worse though right? Anyway, on Slim Fast program here is what my typical day looks like. The calorie count seems to be coming in right about 1200 a day.

B= meal bar
S= cup grapes
L= shake, half ham cheese sandwich with lettuce & mustard,1 cup cantaloupe
S= cauliflower with dressing, apple
D= baked lemon chicken, 1 cup steamed broccoli, 1 small baked potato
S= 2 cups mixed fruit bowl (strawberries, cantaloupe, pineapple, and grapes)

Cardio today was a 40 min. power walk this morning, 40 min Pilate's this afternoon, and a 20 min high intensity dance routine. I've already downed my 8 cups of water for the day plus some so all is well on my end. How's your diet going?

Steps: 11589/10000

<--- BIZNATCH (145 LBS.)

In other news ... actually just more motivation. I got a call from a friend tonight. We are always battling our weight and the biotch always seems to weigh less than me but I'm always so darn nice about the whole thing. Anyway, she calls me tonight gloating how she's lost 30 pounds so I congratulate her on a job well done. Biznatch says yeah I'm skinnier and hotter than you now. WTF was up with that? Didn't I just congratulate her? Why did she have to go and say chit like that? I tell ya what that was a bigger kick in the pants to finally get this weight off. Next time that BIZNATCH sees me her ars is gonna be bigger than mine. I'm not worried about her looks cause I think I'm prettier then her so called 28 year old ars. he he he The girl is 32 & still telling people she is 28. Girl looks older than I do & I'll be 37 on the 25th of this month.

Wednesday, September 9, 2009

Super Excited

205.8 is my morning weigh in. Last weigh in was 211. I haven't weighed in for a couple of weeks & really didn't think I had lost anything so this was a much needed shock. Now I really wanna keep moving my jelly bum.

This morning at 6am I got up & did a 45 min pilates sculpt video. OUCH ... my inner thighs feel like there on fire. Won't be long till hubby will be up & I will be out the door for my morning walk.

I'll come back when I have decided what my food will be for the day. Probably a couple of protien shakes and a whole lot of fresh fruit & raw veggies. I want this weight off ASAP!!! I was thinking I would only be about 4 pounds lighter by the time my birthday got here but now I know I have a great c hance of making it to 200 or less by then. I still have 16 days to lose! =D

b: 1 c grapes, shake
s: 1 c grapes, slice canteloupe, 3 strawberries
l: protien bar, 1 c milk
s: 10 carrots
d: ?
s: 1 cup grapes, apple

Tuesday, September 8, 2009

A weak moment ...

OMG, for future reference; never take vitamins on an empty stomach.

I got up this morning feeling fabulous. I popped in my yoga booty ballet dvd in at 6:30. I was determinned to start out my morning on a positive note. When my routine was over I woke up the hubby so we could head out for our morning walk. 1.5miles ...feeling great. Come in and pop a multi vitamin, a B-12 vitamin, and another one for my stiff joints ... within minutes I start feeling a little strange which moved in to feeling light headed & queezy. I laid down for a bit to feel better but I only felt worse so I got up. Within a minute I was running to the bathroom and leaving part of my stomach in the toilet. I feel so weak right now but I did stick to my planned breakfast. =)

b: shake
s: baby carrots
b: shake, bread, ham, cheese, mustard,canteloupe
s: pineapple
d: turkey burger, steamed squash, canteloupe
s: roast beef, string cheese

cardio: 1.5 mile walk, 60 min yoga

Monday, September 7, 2009

Weight Loss Train

This week should be very slow which means I have all the tme in the world to concentrate on my diet & workout plan. I'm hoping to lose a good 5 pounds by the time my birthday gets here which in on the 25th of this month. I also have a 20 pound goal that I want to reach by Thanksgiving. I will be seeing friends from high school & don't want to be this heavy. Wish me luck!

I'm still having a lot of problems losing weight. I should have lost a lot of weight ... a lot for me being 2-3 pounds. It's not happening. I'm only losing a ounce here or there. Anyway, I dropped into GNC yesterday for something to pump up my metabolism & the lady suggested I get back into taking a multi vitamin, a B-12 complex, and replace 2 meals a day with aprotein shake. So that's what I'm doing this week & I'm hoping by Friday I will see some sort of weight loss. If I don't then it's back to the doc cause there must be something wrong with my body why I just can't lose much of anything. I'm so jealous of you ladies who can lose 5+ pounds a week simply by eating right.

I'm getting back into my yoga/pilates program too. I noticed that when I do yoga/pilates a few times a week that I may not see a loss on the scale I would feel my clothing getting loser so I will be happy with that.

Did you know that for me to be in a healthy weight range (BMI)I have to be lower then I used to be? When I was teaching aerobics a healthy weight range ... at the top end of the chart was 154. Well, I made it to 150 and felt very comfortable there. Now the charts say I should be at 149 ... top of scale to have a healthy BMI. I thought the older you got the heavier you could be because the older you get the heavier your bones are. Oh well ... guess my new goal is lower then it once was. Instead of 149 I'm going for 145. No reason to hang on the border of being considered over weight.

B: shake
S: 10 baby carrots
L: shake, 1 slice wheat bead, slice cheese, 1 slice deli ham, 1 tsp mustard, 1 c canteloupe
S: 1 c pineapple
D: 2 c chili
S: slice roast beef, string cheese

10 Tips to help keep you motivated

1. Pick an exercise that you enjoy. If you don’t like the exercise you are doing, its more likely that you won’t stick with it.

2. Set realistic goals. Unrealistic goals can cause you to give up to soon. Pick a goal such as losing 5Ibs in one month or running a 5k.

3. Monitor your progress. Keeping a journal to see your improvements can be a great encouragement.

4. Exercise at the same time everyday. Having a set schedule makes it easier to be consistent with your workouts.

5. Read about exercise and fitness. Educating yourself about health and fitness can help you find new ways to stay fit and encourage you to want to workout more.

6. Reward yourself after you have reached a goal. Buy yourself something nice, a new pair of jeans, a purse or an ice cream cone. Whatever Makes you happy.

7. Change your workout routine regularly. Changing your workout routine regularly will help eliminate boredom.

8. Get a workout buddy. Workout with a friend or spouse or take your dog for a walk in the park. Working out will be more enjoyable and time will fly by fast.

9. Don’t punish yourself for getting off track and missing a workout. Its not the end of the world, just start back the next day.

10. Don’t over train. Pushing yourself too hard can lead to over training. It takes time to achieve your goals. Over training can actually slow down your progress, so slow down and enjoy your

Wednesday, September 2, 2009

New Puppy

Isn't she just precious? She's already sold too. A lady a t my church asked if she could have one and I said ok. She confirmed with me today that she still wants it. =)

Side tracked

My goodness ... I'm like a blond who gets side tracked with shiny objects. he he he I got side tracked this week! First was my boy chihuahua going into surgery to have his cherry eyes removed. It wasn't a very long surgery ... doesn't seem to have been painful either. Thank you Lord. Anyway, I come home to see my mama chihuahua has gone into labor so I patiently sit by her side from 12:30 til about 5 when the baby actually comes into this world. Well, mama wasn't able to eat through the cord so we had to make the decision t o cut it ourselves which made us worry like crazy about infection since we didn't have iodine on hand. Anyway, mama's milk hadn't dropped so baby didn't have anything to eat for at least 10 hours. Then when we thought the baby would starve to death mama's milk dropped & baby has been sucking pretty much non stop. Only one baby but what a beautiful baby she is.

I have good news ... I have gotten at least 10,000 steps in everyday for almost 2 weeks now. I didn't on Sunday but ever other day I did. Food hasn't been great this week but not horribly out of control either. I'm trying to stay as busy as I can ... our trip to Disney is at the end of this month.

Friday, August 28, 2009

Re-weigh in

I'm so happy this morning despite my lack of sleep. I just couldn't get over my weight gain yesterday so I decided to re-weigh myself this morning. So glad I did. The scale was lower. 211.2! Still higher then I want it to be but at least I can see the numbers decreasing which makes it easier to stay the course.

Food: 19/22 points

I just can't seem to get my points in the last couple of days. I'm not hungry at all & trying to force myself to eat isn't working out to well.

b= protien bar (4), ff milk (2), apple (1), 2 c water
l= pita (1), hummus (1), carrots (0), lettuce (0), 2 c water , strawberries (0)
d= chicken alfredo (7), peas (1), 4 c water
s= ww fudge bar (1), coffee (1)

water: 8 cups
cardio: 1.5 mile walk, 30 min step
steps: 10,439

Notes: I think I may have twisted my knee this morning. We were doing the neighborhood walk this morning & I turned back (while still walking forward) to see what a noise was. I felt a shooting pain right under my knee cap. It's been hurting ever since. Doesn't matter if I'm sitting still or up walking on it. It's a dull ache. I'll pop a motrin and see how it feels in the morning. I'm hoping I can get some sleep tonight. Hubby is working 3rd shift and comes in around 1:15 am. He can't sleep so he wakes me up for matress dancing. I told him if he ever does it again I'm gonna wake him up at 6 in the morning. The little brat started laughing at me ... so I woke him up this morning at 6 so he could start the day just like me. He didn't want to get up but I didn't last night either. =) He ended up sleeping this afternoon but I swear ... he better not wake me up for that chit again. I need my sleep too.

Thursday, August 27, 2009

What went wrong?

Guess it's gonna be one of those days where I just feel bad. I woke up with a bit of a sinus headache, this I can get past. I decided I would weigh myself cause I have been on track all week long & haven't weighed in 2 weeks. I shouldn't have weighed in cause I weigh more then I have in the last few months of doing nothing. I know it's only a 4 oz gain (currently 212) and I know chances of it being muscle is very good but darn it ... why won't the scale ever go down for me? I'm the only person I know of who does everything right & gains weight & do everything wrong & maintain weight.

Today is my high points day in ww & honestly I don't know if I want to eat that much, what's the point? Maybe I'll just eat the points up in fruits & veggies? IDK ... I'm just really frustrated right now. I'll add more to this entry later today. Maybe I'll be in better spirits and have more darn energy!

Food: 36 points

B= cream of wheat (4), coffee (1), 1 cup ff milk (2)
S= 1 cup strawberries halves (0), apple (1), 2 cups water
L= pita (1), hummus (2), 14 carrots (0), 2 lettuce leaves (0), nectarine (1)
D= baked chicken breast (5), cucumber/tomato salad (2), 4 cups water
S= ww fudge bar (1)

ww= 20 pts Why can't I eat this low on days I'm supposed to and on days where I need high points I can't? Uggg!! Maybe I'll eat more than the above plan. If I do I'll come back & change things around.

Water: 10 cups
Cardio: 1.5 mile neighborhood walk, 45 min dance
Steps: 10,326

Notes: I couldn't get myself to eat much of anything today. I just was not even a little bit hungry. Maybe mentally I wanted the weight to be gone who knows. I just know I was pretty much forcing myself to eat everything. I'm not even sure I should count the chicken cause honestly I didn't eat even half of the breast.

Wednesday, August 26, 2009

Sore Muscles

The sore muscles are finally here. All I can say is OUCH!!! I'm proud of myself for getting in so many steps and I'm gonna have to make for sure that even though I'm sore today I still have to get in the steps. Starting off slow this morning so I'll really have to push myself after lunch.

Food: 23 points

b= coffee (1), ff milk (2), protien bar (5), 2 c water
s= apple (1), 2 c water
l= chef salad (6), orange (1), 2 c water
s= pita (1), hummus (1), 14 baby carrots (0), 2 c water
d= chicken curry (7), 2 c water
s= ww fudge bar (1)

ww= 26 <-- went over water: 10
cardio: 2 mile trail walk (big hills), 2 mile walk video

Steps: barely 10,000

Notes: I'm so tired today. Seems like no matter what I do I just don't have any energy. It can't be because of lack of water or food cause I'm doing fine with both. I do need to get in more steps tonight though ... not enough yet!

How to Make Sore Muscles Feel Good

Muscles can often feel sore after exercise or a long day at the mall. Use these simple tips to alleviate common muscle soreness.

Rest; This is the very best thing you can do for soreness. Try not to use the muscle in a strenuous fashion for 24-48 hours after exercise, especially if the soreness is due to a weight lifting routine.

Stretching; This will also help to get the lactic acid out of your muscles. Waiting a few hours after a strenuous workout before stretching is not best. Stretch after activity that caused the soreness to prevent becoming stiff.

Heat; After the first day of soreness, heat can be used to help blood flow to the muscle. This will help rebuilding take place and provide some soothing relief.

Proper diet; If your muscles are sore from intense activities such as weightlifting, your muscles are rebuilding themselves and need lots of protein. Aim to take in 1 gram of protein per day for every pound of lean body mass you have. For example, a 160lb. man at 20% body fat would want to take in approximately 130 grams of protein per day. This will speed up recovery times considerably, as well as prevent muscle loss from poor nutrition.


An excellent source of protein would be chocolate milk, which can revitalize your body faster than most energy drinks after a long workout. It also provides sugar for your body which normal milk does not. No - milk contains plenty of sugar. Lactose is sugar, and your body readily uses it,unless you are lactose intolerant.

Saran Wrap. If you need to be moving around (cooking, cleaning, etc.) while using ice, saran wrap can help secure ice onto a muscle while you move.

5 gallon bucket. For soreness of the arms (like from baseball practice) a 5 gallon bucket filled with ice water will allow you to ice the whole arm at one time.

Sour cherry juice can also help your muscles feel better. Sour cherry juice is filled with antioxidants to help your working muscles during or after physical exercise. Sour cherry juice can be found at most health food stores.

Adding baking soda (bicarbonate of soda) to your bathwater is a home remedy that is very effective. Add 2-4 heaped tablespoons of soda to a full bathtub and stir a little to dissolve. Enjoy your bath. You should feel some relief immediately after you finish your bath.
Stretch while taking a shower. Use water which is slightly hotter than what you are used to. This increases blood flow around the muscle fibers with micro-tears.

If you do end up getting stiff from working out or some other physical activity where you have forgotten to stretch afterwards, massaging the stiff area will relieve you from the pain for a while.Then stretch and find another place of the muscle it hurts and massage there until the pain goes away.

You may want to consider a massage or sauna.

Some people believe that taking a shower with cold water for a few minutes,than with hot water for a few minutes, than finish with a cold shower again may relive sore muscles.

Tuesday, August 25, 2009

Workin my points

Morning started off great! Woke up at 7 and went for a morning walk with the hubby. It was a neighborhood walk with lots of big hills. My thighs felt like they were on fire but at least they weren't all itchy like they were yesterday.

Food: 28 points

B= coffee (1), egg beaters (1), cheddar cheese (2), roast beef (1), orange (1), 2 cups water
S= apple (1), 2 cups water
L= 2 cups water, chef salad (6), banana (2)
S= pita(1), 2 cups water, hummus (1)
D= 1/2 cornish hen (9), 1 cup mixed veggies(1), 2 cups water
S= 2 cups popcorn (1)

28 points, 3 fruits, 3 veggies

Water = 10 cups
cardio = 1.5 mile (hills) neighborhood walk, 2.3 mile nature trail (tons of BIG hills)
Steps = 11,200 at 3:30

End of day notes: I got really hungry during my big walk but it made my snack that more wonderful. I didn't time the walk but I made for sure I was breathing heavily. There were a couple times where my breath was slightly labored when I talked to hubby & kids. My feet are killing me, mainly my heels. I've been having a lot of problems with them lately. I'm hoping once I lose a bit of weight the pain will go with the weight.

Monday, August 24, 2009

Wendie Plan

The Plan

This was copied from an EZ board on the Wendie Plan. I'm moving it here for the sake of simplicity for those looking for it.

" The Wendie Plan" in a nutshell...

What is the 'Wendie Plan'?

First of all, let it be known that the Wendie Plan is NOT something different than good old Weight Watchers. Most of the people who regularly visit here are following the WW plan. However, this does not mean that the Wendie Plan can not be easily adapted for people who are using Richard Simmons, and/or counting calories. I suppose even people following a plan such as Atkins could adapt this to their program, however I do not recommend it. The reason is simple. I do not recommend the Atkins program or any other low/no-carb program like that. Why? Because it is not (or SHOULD not) be a lifestyle change, and because it is very dangerous to your health. I cannot advocate any program that would put your health at risk.

The Wendie Plan is very simple. You follow a simple plan of eating. You eat your regular foods that you have on WW. You work within your point range. You drink the water, get some exercise, etc., etc., etc. What is different? You alternate the amount of points you use each day. What could be more simple?

Let us assume for a moment that your point range falls between 22-29 points per day. (This is based on the original 123 plan, not the "Winning Points" plan) WW says that you can eat up to 29 points every day, and still lose weight. Do you? Maybe. Maybe not. Ever notice that on some days you aren't very hungry and on other days you feel you could eat all the points in the universe? After doing extensive research, I have discovered several things that don't always ring true.

At this point, if you are someone who has been doing the program and losing a steady 2+ pounds per week, you don't have to read on any further. Your body is doing what it needs to for you to lose weight. If you are struggling to drop a pound, and no matter how hard you have tried the pounds won't shake loose? Read on...this is for you.

First of all, just because you eat within the points you have been assigned, drink all of your water, exercise at least 20 minutes every day, journal till the cows come home... does not mean that you will lose weight. I don't mean to depress you, but it is the truth. We have countless people here, myself included, who can attest to this. They try really hard, but week after week they are struggling to even lose part of a pound. I see it all the time. So... what are they doing wrong?

Oddly enough, they are doing one tiny little thing wrong. It is one tiny, insignificant thing, but it is keeping them from losing weight faster and at a steady rate. The secret to The Wendie Plan is simple. Alternate your points daily. At the start of your week, alternate the number of points you eat daily. Your rhythm of your week should look like this: low/high/low/very high/very low/high/med. high.

For example. If your range allows you to eat between 22-29 points per day:

Day 1 - 22 points
Day 2 - 28 points
Day 3 - 23 points
Day 4 - 36-39 points
Day 5 - 22 points
Day 6 - 29 points
Day 7 - 27 points

On the WW plan, 22-29 points per day, you will eat between 154 points (low end) 203 points (high end) during the course of the week. On the Wendie Plan, you will eat 190 points during the course of the week. Which falls towards the high end of the range, but not the highest. (Adjust the points to fit your current range).

We have already seen some amazing results using the Wendie Plan. I developed this plan out of sheer frustration. After being on WW for 17 months, and having lost no weight in the last 9 months of program, but being too stubborn to actually quit, I found myself pouring over 17 months of anally kept journals, trying to find the one key which would unlock my door to success. In the first 8 months I was successful. I lost 40 pounds. What happened then to impede my progress? I was still following the program in every way. I was doing everything right, but experiencing no weight loss. Why?

Why, indeed? The most interesting aspect of my journey came at the end of May, 2000. I weighed in on WW and had reached a 40 pound loss. I decided I was close enough to a 50 pound loss and I wanted to reach it by the 4th of July. That was a reachable goal. So I worked even harder. I dropped my points down to 25 per day, and began exercising more. Everyday I was outside walking through parks or in the fitness center hitting the treadmill. At the end of 5 weeks, I had a net gain of 1.2 pounds! Muscle? To some degree, yes. But, as I never began to look like Arnold Schwarztenager, I realized that something had gone terribly wrong. I had "shrunk" a bit, which was to be expected, but still, at the end of 5 weeks, I was heavier. I continued. I worked out everyday, and kept my points down. This has got to work, right? Not necessarily. At the end of the next 5 weeks, I was down exactly 1.2 pounds. So my net loss for the 10 weeks after Memorial Day was zero!

I continued to work very hard, and by September, I had played around with the same 3 pounds all summer. Up, down, up, down but never gone for good. In October, I celebrated 1 year of WW, by maintaining my 40 pound loss for four months! What was up with this?

I stopped attending WW meetings in October, because first, I was making no headway, and I became so depressed at Monday's weigh-ins that it took until Tuesday afternoon to snap back out of it; and second, I did not get the support I needed through WW. They simply had no answers as to why I was not losing weight even though I was working the program very conscientiously. At the last couple of weigh-ins, when I was going up a pound each week, I got the general impression that my leader felt that I was not really working the program. At that point, I walked out for good.

I tried several things between Halloween and Christmas to shake some pounds loose, but to no avail. I then went back to WW the day after Christmas. It is interesting to note what happened. First, I didn't start the program that first week. I weighed in on Tuesday, and then rather half-heatedly began the program on Friday. When I weighed in on Tuesday, I was down 3.5 pounds! I buckled down and worked very hard on program the next week. I measured everything, exercised, drank my water, and journaled every bite. The following Monday I weighed in and I had GAINED 2 pounds! What is up with that?

It didn't take very long for me to see that going to WW was not going to help me. My body was being incredibly stubborn and was not going to let me lose this weight. Do you see a pattern forming here?

In addition to having 17 months of journals, I also have kept a spreadsheet of my weight losses. I began pouring over my journals and comparing what I did on certain weeks to the amount of weight I lost at the end of that particular week. I made an astonishing discovery.

I have always been a moderate loser. Meaning, I usually lost about a pound a week. Other people may lose 3 pounds a week, but I usually lost a pound, sometimes a little more, sometimes a little less. But I was very consistent in losing. There were some weeks, however, when I did lose more than a pound per week. Interestingly, the weeks I had my biggest losses were weeks when I overate! The weeks were Thanksgiving, Christmas and New Years! Christmas Day I ate 43 points! I lost 4.75 pounds that week! Upon further studies, I discovered something else. Every week that I overate one day, I had larger than average losses! How can that be?

It has long been thought that you have use 3500 calories less than you need in order to lose one pound. I simply don't believe it. I know it is mathematical, and mathematics was never my strongest subject, but science has always been an area in which I have excelled. I believe that our bodies are far more complicated than a simple mathematical formula can describe. The body is like a fireplace. If you build a fire, at first it takes awhile to warm up. You add more fuel and it burns more efficiently. The more fuel you add to it, the hotter it burns. Add less fuel, and it begins to cool down.

Our bodies were built for survival. If you go on a "diet" the body can become uncomfortable. This is especially true if you take so much food away from it that it feels as if it is going to starve. There is a lot of talk about not eating too little. Your body will go into "starvation mode" and you won't lose any weight. Well, to a point, this is true. Your body will lose weight if you starve it, but it won't want to, and it will take the weight from places you don't necessarily want to lose it from. That is why some people who lose a lot of weight look "gaunt", and is far more likely to hear comments like "have you been sick"? as opposed to "You look good!"

Why does "The Wendie Plan" work?

Your body has this wonderful little thermostat inside of it. It regulates everything you do. If you feed it lots of food, it turns the thermostat up and burns it as efficiently as possible. This is why you have been able to eat as much fast food before WW and didn't gain the amount of weight that you should have. Your body became more efficient and was able to burn off much of the excess amount of calories. Otherwise, with the amount of food we porked in pre-WW, we should have been gaining 2-3 pounds per day!

When you go on a "diet" where you dramatically decrease the amount of calories that you consume, your body thinks "Oh-oh, we're going to starve to death here" and immediately turns the thermostat down to conserve energy. After all, your body will do whatever it has to do to ensure that you stay alive. It doesn't know that you don't want to carry those extra pounds around. Unfortunately, I haven't been able to convince my body that I really do want to shed those extra pounds through talking to it.

That is where The Wendie Plan comes in. If I can't get my body to shed the extra pounds by talking to it, then I have to trick it in to letting them go! The Wendie Plan is the trick.
If you are on WW, or even just counting calories, and you stick with a set amount of calories per day, such as 1400 or say, 27 points per day, your body will adjust to that. It will become extremely efficient at using just the amount of calories (energy) that you are giving it. You may lose fairly well at first, but after the first week or so, you will find that your losses may slow ... way... down, and even stop. Isn't it nice to have such an energy efficient body? However, the body isn't extremely fast. If you give it the same amount of food every day, it will adjust itself. But if you change the points values daily you body never knows what's coming which makes plateaus at bay and weights loss continuous.

Guess I now know what I did wrong last year to constantly see the scale inch up instead of down ... my body was used to my 1200 calorie days and all the exercising in the world didn't change a thing. This time I'm being smart about how I lose. Not gonna kill myself with the cardio either. My body is getting to old for that crap.

What's up fatties?

I say that in a loving tone ... ha ha ha.
<-- Me at the beginning of August. Maybe you can't tell but that's me in my fat girl state. Sure I know how to hide my chunky monkey butt in photos ... but it's still there. =)
Ok, so I got up this morning at 6am so hubby & I could get in a morning walk. WOW ... it was chilly. I almost went back in to bed but I didn't, I sucked up the cool morning air. By the end of the walk I was feeling good, all the blood was making me itchy but it's all good. 6,000 steps down, only 4,000 more to go. I'm making it my daily mission to reach no less than 10,000 steps a day.
Got home & I know I should have grabbed a water bottle but I didn't ... I grabbed a fish bowl coffee mug, downed the whole thing within minutes. So, now I need to decide what's on the menu for the day. I'm sticking with WW/WP* cause I know it works ... if I stick with it, which I am!
Food: 22 point day
B= 1/4 c egg beaters, string cheese, 1 slice deli ham, coffee, 2 cups water (4)
S= protien shake,2 cups water (3)
L= Protien bar w/ 1 cup ff milk, 2 cups water (6)
S= apple, orange, 14 baby carrots, 2 cups water (2)
D= sausage, onion, potatoes, 2 cups water (7)
Water: 10 cups
Exercise: 1.5 mile neighborhood walk w/hills, 1 mile walk video, 1 mile neighborhood walk (hills) 10,000+ steps =D
*ww/wp: weight watchers, Wendie Plan

Sunday, August 23, 2009

TOM's sweet exit

<-- My bloated fat self on the 4th of July with my good friend from high school. Anyway, I was 11.6 then and that's what I still am. I guess I should be happy that I have maintained since then but darn it ... I'm tired of maintaining ... I want this weight off. I'm losing days before I make it t o Disney. If I don't lose weight quick then I know my hips are gonna be in pain from those seats that are made for normal size butts! =)
So TOM is gone so I'm back on track ... went for a walk with the hubby & daughter during church breaks. Tomorrow I'll be back to logging in my food, exercise & all that good jazz. Looking forward to getting back on track ... the walk made me remember how much I love to work out.
Plan of action for tomorrow is to get up early & walk with hubby then jet off to do all the errands before school starts. Once their done with their school work then DD & I will be doing the Yoga Booty Ballet video. She's still a bean pole but she's got a bit of a belly from sitting at the computer all summer long. Not good! I'm teaching her bad habits. Anyway, I'm not leaving my fast growing son out of the workout department, I just know yoga isn't his thang. So while DD & I are getting our yoga groove on he will be doing the Wii Fit program. Don't care which one he does as long as he's sweating his bum off for at least 30 minutes. he he he I'm such a mean mom. The boy keeps growing ... he's now taller than me at 5'7 ... a whole inch ... he wears a 36/30 jean which is the same size that DH wears. Yup he's gonna be a BIG guy! I don't mind him being a big guy but I want him to have muscle ... not flab.

Wednesday, August 19, 2009

Sidetracked by TOM

OMG ... TOM came in & I can'r seem to eat. IDK, am I weird or something? Most women I know eat like a horse when TOM is here but for me I have no desire toeat anything at all. Of course the week after all I want is food & lots of it. I haven't been able to hit my points at all this week. I got close yesterday but only because I had a chocolate c overed frozen banana that was 4 points. How sad is that? Today I may hit my points ... only 23, so far it's notlooking good though. It's after 10 am & I've only had 1 point ... that's from a cup of coffee. I've felt so crummy that I haven't even exercised. I know I will feel better if I do but I can't motivate myself enough to get up. I guess for the week I'm just not gonna try cause I know I won't feel like eating which means I won't have the energy for exercise. When TOM leaves, I'm back on track.

Thursday, August 13, 2009

Day #4

My biggest food day of the week and I'm not scared to eat the points. This fatty is very very hungry. =D Today I can have between 36-39 points ... yeah baby! I want pancakes, cup cakes, any kinda cakes but I know if I have those things I won't really get to eat as much food cause those items come with huge points so I'm gonna play it smart & just eat right. I'm gonna work the points system ... not have it work me! Can you tell I'm more serious about losing this time? How long has it been that I'm still here on day 4 and going strong? S o long that I can't even remember.

Maybe I'm more motivated this time cause next month we're going to Disney. I do not want the rides to be painful. My gosh, I can't even believe I have gotten so big that some seats are actually a little to small for my over grown behind. Also, in November we're heading to MO and Ill to see family & friends. Some friends I hahven't seen since high school & looking at their pictures I know their small. I know I can't lose all the weight but I can be smaller then I am now & feel much better about myself.

B=2 eggs, 3 bacon, 2 toast, 1 slice tomato, coffee,
S= apple, v-8 juice,
L= protein bar, chocolate covered banana,
S= roast beef, string cheese,
D= green beans, baked chicken, mashed potatoes,
S= 100 calorie pack, 1 cup 2 % milk.

cal 1796, fat 78.2, fiber 20.7, protein 88.2, wp 35

Water: 9 cups thus far

Cardio: didn't have the energy for it today.

Wendie Plan #3

Yesterday was a good day ... glad I was able to eat more cause dang was I hungry on Monday. Today I only get 23 points so I might be a cry baby about being hungry.

Food: coffee, protein shake, apple, protein bar, 14 carrots, ham w/ string cheese, sausage, potatoes, corn, string cheese.

1120 cal, 33 fat, 17 fiber, 50 protein, 23 wp

Water: 10
Cardio:25 min cardioke

Weigh In: 211.6

Notes: I was a little disappointed in where my weight is but after looking back over my journal I realize that I'm where I was a month ago so I guess I really shouldn't complain much cause it could be worse. I didn't gain!

Wendie Plan #2

Today I get 28 points so I won't feel hungry like I did yesterday. I thought I would cave around 9 last night but I didn't.

Food: coffee, oatmeal with protein powder, apple, protein bar, ham & string cheese, 14 baby carrots, 2 boiled eggs, pork chops with taters & a chef salad dressing included, string cheese.

1350 cal, 46.5 fat, 20 fiber, 77 protein, 28 wp

Cardio: cardioke 2x

Wendie Plan #1

The Wendie Plan is basically a different way of using the Weight Watchers Plan. It's worked for me in the past so I'm going for it again. This time I don't care if I get tired of counting calories/points ... it's a must if I ever wantt o get healthy!

Shake, coffee, apple, protien bar, 14 carrots, 1 orange, cup of grapes,chicken salad with dressing & string cheese wrapped in ham.

1171 cal, 34.7 fat, 18 fiber, 64 protein, 24 wppoints

Water: 10 cups
Cardio: 25 min dance called cardioke by Billy Blanks Jr.

Monday, August 10, 2009

The Zigzag Diet Plan

The Zigzag Diet Plan Okay. Let me hit you right between the eyes up front. The answer is so simple, yet I've NEVER in all my years of being in this business, heard ANYONE utter it. I claim it. Here it is:
You can't lose fat unless you're on a negative calorie balance diet
You can't gain muscle tissue unless you're on a positive calorie balanced diet
You can't lose fat and gain muscle unless you alternate periods of negative calorie balance with periods of positive calorie balance.
It doesn't matter if you're trying to lose total body weight, stay at the same total body weight or gain total body weight. The zigzag rule applies to everyone. All the time. The process if zigzagging is actually integrated into a more comprehensive plan which accounts for the factors noted earlier regarding personalizing and integrating your training efforts. There are five rules to the process, and they apply to everryone on Mother Earth, from cradle to grave: Rule One Always eat at least 5 meals a day (preferably 6 or 7). Two or three meals simply isn't often enough. Your blood sugar levels will be controlled (and thus your cravings), you'll get protein in small amounts throughout the day to support growth and recovery, and (most important) the enzymes that store fat will be produced in far smaller amounts, making your body far less capable of storing fat! Simply, by providing your body with a consistent and frequent supply of calories -- life-giving energy -- its need to store fat is significantly reduced. Conversely, when you eat infrequently, your body recognizes a "famine" situation, and the enzymes are produced in large quantities to "swoop down" on every calorie you consume in order to store it as fat in preparation for the "famine" to come. Rule Two Remember the 1-2-3 rule. In each of your 5 meals, approximately 1 part of the calories should come from fats, 2 parts from protein and 3 parts from carbohydrates. This is a guideline, not a hard-and-fast law. Just keep the fat intake down to a low level (do not eliminate fat, as some fat is essential for maintaining good health), consume enough protein to support growth and recovery, and carbohydrates commensurable to your energy output (carbos are your body's preferred energy fuel source). Remember that protein and carbohydrates both have 4 calories per gram, while fat has 9 calories per gram. Rule Three When you sit down to eat, ask yourself, "What am I going to be doing for the next three hours of my life?" Then, if you're taking a nap, eat less than the average amount of carbos; if you're planning on being active, eat more than the average amount of carbos. For average between-meal activities, eat an average sized meal. Always keep your protein intake up to an appropriate level. This simple system ensures that you'll never put fat on from eating excess calories, or cannibalize your muscles from eating too little. Rule Four Another thing to remember whether you're trying to lose fat or adding lean muscle is to "zigzag" your caloric intake. For example, if you want to lose fat, reduce your calories during the week, but "pig out" on Friday night and Saturday. This will 1) readjust your BMR upwards, 2) support lean tissue building, and 3) give you a psychological "lift." Remember, in Rule One you learned that your fat storing enzymes were no longer a threat, so you CAN pig out once in awhile! In fact, if you want to put on lean muscle, you MUST! There is no way you can maximize lean muscle mass while on a calorie-restricted diet. Rule Five Your reduced intake of calories makes it almost impossible to get all of the nutrients your body needs to remain healthy and active. So, it's important to supplement your diet with vitamins, minerals and other carefully selected substances to ensure maximum progress toward your fitness, health and fat loss goals. Also, no matter how hard you try, no matter how good of a cook you are, or where you buy your food:
You can't always eat 5 or 6 times daily;
There are many instances where your body either requires or can make good use of certain nutrients in greater amounts than what can be derived from Mother Nature alone;
A perfectly balanced diet cannot be maintained during periods of contest preparation or periods where there is a purposeful caloric restriction imposed;
Periods of high-stress training require supernormal intake of many nutrients without a commensurable increase in caloric need;
Periods of high-stress training creates a situation in which various benefits can be derived from nutritional substances not normally found in food or biosynthesized in the body in sufficient or significant quantities but which are either man made or derived from botanical sources
Soil depletion, toxins in the food chain, overprocessing, overcooking, free radical formation in the body, and a host of other (sometimes medically related) factors all interact to make food less than totally nutritious.
Because man has been able to improve on Mother Nature's original work in many of life's arenas, there are some "superfoods" available which are plain and simply BETTER than the normal diet for serious fitness training. So, you MUST use nutritional supplements! Where Your Calories Come From
1 gram of fat equals 9 calories.
1 gram of protein equals 4 calories.
1 gram of carbohydrates equals 4 calories.
It's clear that you should reduce your consumption of fat in order to decrease your body fat level, because fat is a highly concentrated source of calories.
It's also clear that in order to gain muscle weight, you must reduce your consumption of fat in favor of more protein, because 1) fat can't become muscle, and 2) only protein can. Will Cutting Calories Result In Fat Loss? There are 3500 calories in one pound of fat. That means that by reducing your food by 500 calories per day, you should lose one pound of fat per week, right? WRONG! Actually, much of the weight you'll lose will come from muscle tissue, NOT fat! Why? Because your body tends to use ("excess") muscle tissue for needed energy before it reclaims fat deposits.
5#'s of fat next to 1 # of fat.The answer is to TAKE YOUR TIME with fat loss, and either preserve or build muscle tissue by integrating scientific weight training, mild aerobics, dietary manipulation, supplementation and other technologies into your lifestyle. Follow the rules above!
This poor soul actually lost 21 pounds of muscle and only 9 pounds of fat! He'll yo-yo back up to 200 in no time (within 1-2 years according to information compiled during the Congressional investigation into the fat loss industry). However, in doing so, he or she will be 35 percent body fat instead of their original 30 percent. Why? They never regained all of the lean tissue they lost as a result of their crash dieting earlier.
NEVER attempt to gain or lose "weight!" Instead, you should always strive to gain muscle and lose fat!