I’ve been working so hard trying to avoid hitting a plateau but I guess it’s inevitable so now I’m making more changes to my routine and adding other variables to my diet, hopefully in 3 weeks I can see some changes. I’ve made a collage of my progress so far to keep me motivated
Happy Tuesday! So today I am going to be talking about fitness and how to keep yourself motivated, one of my goals this year was to be more consistent with fitness and to keep it involved in my routine. So far, so good… I have been working with a great trainer called Ashton from a gym […]
I’ve read many testimonials where people are very excited about their shrinking waist size and the various methods used to achieve these victories. Then I later read where the person is disappointed because although they lost weight, they still are not satisfied with the way they look. One cause of this is due to them not preserving the muscle tone they had when they started their weight loss journey. We all know weight loss can be achieved by diet alone since our diet is the most important component to losing weight, however simply losing 100 pounds by diet alone will leave you with a deflated version of your larger self. The following is an article from stronglifts.com to address the disparities between the two:
Weight Loss vs. Fat Loss. What’s the difference? Let’s start by defining weight loss & fat loss so you know what I mean here.
- Weight Loss. You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat, …
- Fat Loss. You want to lower your body fat, the amount of fat your body carries. Healthy goals are 10% body fat for men and 15% for women.
Problems with Weight Loss. If you want to lose weight, it’s most likely because you carry too much fat. There are people who must lose weight, like athletes before a competition, but most want fat loss. So stop weighing yourself.
- Unreliable. Your body-weight can fluctuate daily since it’s influenced by your stomach/bowel/bladder content, water loss/retention, muscle loss/gain, fat loss/gain, … You’ll have no idea what’s going on.
- Irrelevant. 2 people with similar height can weigh the same, but look completely different because one has lower body fat than the other.
Here’s How The Weight Scale Can Mislead You.Clothes, mirrors & pictures don’t lie. Neither do fat calipers. But the weight scale can become your worst enemy by misleading you and killing your motivation. Examples:
- Carbs & Water. Carbs bind to water. So eating less carbs will make you lose weight: water loss. This is why you lose so much weight on a diet like Atkins the first 2 weeks: it’s mostly water. Of course, increasing your carb intake will make you gain weight again: water retention.
- Muscle Gains & Fat Loss. You’ll gain muscle while losing fat when you get into strength training. But on the weight scale it will look like you’re not making progress: your body-weight doesn’t change.
How to Make Sure You Lose Fat, Not Muscle?Check the picture above: 5lbs muscle takes less space than 5lbs fat. That means you’ll look slimmer at the same body-weight by building muscle. Keys to losing fat, not muscle:
- Get Stronger. Strength training builds muscle & prevents muscle loss. It also helps sticking to your diet. Check the StrongLifts 5×5 routine.
- Eat Healthy. Eat whole unprocessed foods 90% of the time and eat less starchy carbs. Check the 8 nutrition rules.
How to Track Progress Efficiently.You don’t need to track progress weekly, changes wouldn’t be drastic enough. Track progress every 2 weeks.
- Stop Weighing Yourself Daily. The daily fluctuations will mess with your motivation. Weigh yourself once every 2 weeks, not more.
- Stop Looking in The Mirror. Self-image issues can skew perception. Shoot full body pictures and compare them with old ones.
- Track Body Fat. Get a fat caliper and track your body fat every 2 weeks. Use this how-to guide and watch this video.
- Take Measurements. Girth measurements of your neck, chest, arms, waist & thighs. Waist should go down, rest should go up.
- Shoot Pictures. Full body pictures from ankle to neck, front/back/side, every 2 weeks. Compare with your previous pics.
- Strength Stats. Log your workouts. Strength going up means muscle gains and strength training prevents muscle breakdown.
Listen also to what people say. They’ll notice your body change more than you will. Clothes will start to feel differently too.
Yesterday I decided to try on swimsuits after I left the gym. I hadn’t noticed my progress until my friend pointed it out to me.
February 19, 2017
I started doing High-Intensity Interval Training 3x a week and continued weight lifting 4x a week maxing out on weight. Over the last 6 weeks I’ve become much stronger. I can now squat a 49lb dumbbell with ease and press 6 plates on the leg press; that’s 270lbs! I’m noticing more changes in my body composition and improvements in my mood.
I almost forgot to post this for all of my blog followers
The top measurements were taken on 1/1/17 and the bottom on 2/1/17. The scale hasn’t moved at all however my clothes continue to fall off of me. I do a lot of weight-lifting, more than cardio and it is clearly paying off. This month I am still going to dedicate more time to cardio but the definition I’m starting to see in my body is worth every “extra” pound that muscle weighs.
When I woke up this morning I felt really good. I thanked God for giving me another day of life and a chance to get it right. I’m feeling a little overwhelmed because I have a ton of things to do so of course, I’m writing and procrastinating (I wouldn’t be me if I didn’t wait until the last minute to do things lol) instead of doing what I need to do. This week I decided to increase the amount of cardio that I’m doing each week to see a difference on the scale. I have been consistently losing fat and gaining muscle which is the best thing in the world, however, I want to see the scale decrease a little further. Yesterday I made a new personal best in the gym. I started off with a 4 minute warm up on the elliptical (then I just had to sneak in some weights on my cardio day) I went on to the leg press and completed 5 sets of 10 reps on the leg press with 270lbs which was no walk in the park but just to see if I could I added another 90 lbs for a total of 360 lbs and did another 12 reps! #PersonalBest I finished up with 35 minutes doing HIIT (High-Intensity Interval Training) on the Arc Trainer with the level at 18 which not only burns major calories but also helps to tone the hamstrings and glutes. So this morning I’m not just feeling sore but also accomplished and ready to tackle some HIIT when I get off work this evening.
Added sugar is probably the most unhealthy ingredient in the world. Half glucose and half fructose, sugar will be your worst enemy, especially if you are obese. Fructose is metabolized by the liver, regardless of the amount you ingest. The problem is, overloading the liver with sugar will force it to transform it into fat. […]
Some of these I have written myself and others I have gathered from a few others in a weight loss support group forum.
1.) No matter what you’ve heard, your body needs carbs for energy. Cutting out carbs completely is one of the worst things you can do.
2.) Do NOT drink fruit juices. For example 12 ounces of grape juice have 55 grams of sugar compared to a 12oz coke that has 39 grams. Sugar is sugar no matter where it comes from. Try adjusting to unsweetened iced tea or fruit infused water.
3.) Falling off the wagon one day will not ruin your diet and hard work you’ve done. I see too many people crushed after indulging in something really unhealthy and everyone usually has the same reaction and wants to give up. It’s not the end of the world. Do an extra hour of cardio that week and that cake you ate is non-existent.
4.) Always have one reward meal every week. You’ve worked hard all week, you deserve a tasty meal. Just don’t go crazy and stay away from fast food.
5.) You should never feel hungry. Always eat if you’re hungry. Waiting until you’re really hungry to eat is really bad. Your metabolism will slow down and you’ll most likely eat more food.
6.) If you’re eating only once or twice a day you’re never going to lose weight. Your body needs food all day to stay burning fat. If you don’t have food for energy your body will start taking energy from your muscles which reduces your muscle mass and when that happens your fat loss will go down significantly. Muscle burns fat.
7.) AB EXERCISES DO NOT GET RID OF BELLY FAT!!!! I can’t stress this enough. Cardio is the only thing that really burns fat. Although building a strong core will increase your fat burning capabilities.
8.) Eat a lot of protein. Protein is essential for refueling your muscles and helps get you lean. The amount of protein you eat should be half your body weight in grams. If you weigh 200 pounds you should be eating 100 grams of protein. You always here bodybuilders saying to eat your entire weight in protein but that’s pointless if your not trying to be Mr. Universe.
9.) Don’t eat heavy past 6pm. Your last big meal of the day should be eaten before 6. But if you get hungry later on before bed, eating fruit, nuts or vegetables is the best thing you can do. If you go to bed hungry you might wake up and decide you want a midnight snack, and when we’re really hungry we tend to eat something we probably shouldn’t.
10.) Canned soup may be low in calories and have veggies in it, but it’s packed with tons of sodium which is one of the worst things you can consume.
11.) Drink a big glass of ice cold water as soon as you wake up, even before your coffee. This can boost your metabolism up to 15% more for the day and also wake you up faster than coffee.
12.) Artificial sweeteners are horrible for you and although they aren’t real sugar they also slow down weight loss and cause other issues over a lifetime.
I read this article on bodybuilding.com and wanted to share it with you all. I have always had a “really nice butt” but as I gained weight it was still nice but nowhere near as nice. These are exercises that I do to build those muscles to help pick it back up and round it out again.
How Jen Built Her Booty
Jen Selter may have the most recognizable posterior on the planet, thanks to her Instagram ‘belfies,’ or butt selfies. Here, she shares her favorite glute routine!
It’s been said that my glutes don’t stop traffic—they shift it into reverse. That sort of glute development doesn’t happen by accident.
Like any body part you want to bring up, your glutes need direct attention, and we’re not just talking about squats, leg curls, and leg presses. Sure, those are great moves to help shape your booty. Yet, I’ve learned that to really accentuate those curves, you need to do more isolation work.
Here I’ve put together my five favorite glute-focused moves in a single routine. But they’re not just any five exercises; these vigorously attack your glutes, leaving your rear with no choice but to fill out that bikini or those jeans in all the right ways.Follow this plan to target your glutes and build a great backside that’ll surely turn heads—and drop a few jaws.
1. Donkey Kick
About This Move
One of my favorites, this is a great way to kick off any glute-specific workout.
Do It Right
Start on all fours with your hands shoulder-width apart and knees hip width.
Keeping your right foot flexed and leg bent, extend your right leg and press your heel toward the ceiling until your foot is directly above your butt.
Return to the start position.
Do one set of 15 reps before switching legs, and you’ll definitely feel it in your glutes.
The important thing to remember with this exercise is to squeeze your glutes at the top of the movement. The rate of descent is also critical; you need a slow negative to really get that burn.
It’s also a key to keep your knee off the ground when coming back to the start position to maintain tension on the glutes.
2. Fire Hydrant
Like any body part you want to bring up, your glutes need direct attention, and we’re not just talking about squats, leg curls, and leg presses.
About This Move
I typically do this movement second in my workout to hit the glutes from a different angle. You’ll notice the different areas this movement targets. It is a great way to ensure your glutes get a great all-around workout.
Do It Right
Start on all fours with your hands shoulder-width and knees hip-width apart, keeping your working-side foot flexed and knee bent.
This time, however, open your right leg out to your side until your inner thigh is parallel with the floor.
Squeeze your glutes in the top position, but also make sure your abs get a good squeeze as well. As you return to the start position, keep your knee off the floor to maintain tension on the working muscle.
Do just one set. Repeat 15 times for one leg before switching sides.
3. Chair Kick
About This Move
You’ll obviously need a stable chair for this standing move, and my preference is a tall one.
Do It Right
Stand with your feet together holding onto the back of the chair at arm’s length for balance. Lean forward slightly and lift your right leg directly behind you, keeping your knee straight but not locked. Squeeze your glutes hard, making sure to keep your hips square to the chair and not rotated, which reduces the focus on the target area.
Raise your leg as high as you can, then lower it under control and return to the start position.
Do 10 reps on one leg before switching sides.
4. Squat Pulse
About This Move
By now your glutes should be burning like crazy, but throw in this squat pulse to send that to a whole new level. The payoff is definitely worth it.
Do It Right
Stand erect with your legs just wider than shoulder width, toes turned slightly out, and your arms straight out in front of you.
Squat down and keep your knees in line with your toes, keeping your core tight and back straight. At the bottom of the movement, your thighs should be parallel with the floor; this is where you’ll start the pulses.
Rise up and descend no more than about 6 inches, repeating this motion 10-15 times.
Do three sets of 10-15 reps and you’ll definitely notice some impressive progress on your backside.
The trick is to stay in the squat position until the end—it’s definitely not easy. Try to push yourself and don’t stand up until you’re finished.
5. Squat Kick
About This Move
This finisher is a great add-on to a typical squat and you’ll immediately notice how it targets your glutes at the end of a squat.
Do It Right
@jenselter / instagram.com
Stand with your feet just outside hip-width apart and your toes slightly turned out.
Keeping your arms straight in front of you, slowly descend into a deep squat.
Push back up to the top position and in one continuous motion lift one leg directly out to your side as high as you can.
Do 10 reps and then switch legs, doing three sets.
If your knees go past an imaginary line coming up from your toes as you squat, make sure to widen your stance a little bit.
Targeting The Glutes With Cardio
Not all cardio equipment is the same when it comes to working your glutes. To target my rear, I work the Stairmaster and walk on a treadmill set at a fairly steep incline.
Doing one (or both) of these at the end of a glute workout is a great idea. Otherwise, add cardio work on separate days for some extra booty-blasting fun.
This is a question that people have asked me personally and I felt the need to address it. While participating in a post on a weight loss support group that I belong to, a woman sent me a message saying that I should just lose all of the fat that I would like to by diet alone because exercising at this point is not going to do me much good because I still have another 35lbs to lose. I was dumbfounded as I read and reread this sentence. I could not understand why a person would try and discourage another person from exercise while trying to lose weight. So I took this opportunity to break it down to her.
Exercise is good for everyone……. I will say it again EXERCISE IS GOOD FOR EVERYONE!
The point when trying to lose weight is to create a calorie deficit and two ways to do so are to (1) cut calories and eat healthier foods and (2) EXERCISE! I explained to her that cardiovascular exercises will help burn calories during the workout and that weight training will not only increase your heart rate and burn calories while doing so, but it will also burn calories once you are finished exercising. She still did not want to hear it, so I continued to explain to her that losing weight by diet alone would only end up creating a smaller version of my jiggly self which I was not after. She informed me that women only put on .5 of weight per month, therefore I would not be toned up by the time I lost all of the weight I am striving to lose. In an attempt to educate her I told her how losing weight without resistance training leads to not only the loss of fat but muscle as also; I was then told to lift weights after I lose fat to tone up. At this time, I told her to have a great day and backed away from the conversation.
I was not able to comprehend why someone would put up a defense as to why a person shouldn’t exercise while trying to lose weight but I’m just going to continue doing what I’m doing since it’s working for me so yes it is worth it!
This morning I got up earlier than usual, I had enough time to shampoo and braid my hair which is a lengthy task so that gives you an idea of just how early I got up. With all of that extra time, I decided to make turkey sliders for lunch today and I wanted to share the recipe with you.
(This is not my picture but it looks just like this, I forgot to take one this morning =)
Plain Greek Yogurt 2 teaspoon fresh lemon juice dill weed
minced garlic 1 pinch of salt
Mix all ingredients together and refrigerate
Jennie-O ground turkey raw spinach blue cheese yellow onion fresh garlic
fresh garlic salt pepper extra virgin olive oil
Mince garlic and onion and sautee in a pan with spinach
Mix garlic, onions, and spinach in with the ground turkey then add salt and pepper; continue to mix.
scoop 1 oz of meat and make a hamburger patty
put blue cheese on top and cover with another hamburger patty
cook as you normally would, I use a George Foreman Grill because it’s easy to cleanup
I use Kings Hawaiian Sweet rolls for bun (I know not the healthiest choice but they are so tasty!) I dress with my greek yogurt sauce and enjoy!