HEY EVERYONE, I noticed a lot of you have been reblogging different posts I put up about supplements and have a great new blog for you to follow - The Supplement Guru. Here he will be able to answer all of your questions regarding supplements as trusted source who works in the industry. (He is also my boyfriend, haha)
I DON’T WANT TO BE ABLE TO HOLD MY ENTIRE UPPER THIGH BY CONNECTING MY RIGHT THUMB AND POINTER TO MY LEFT THUMB AND POINTER AND ENCIRCLING THE ENTIRE MUSCLE LIKE ALL OF THOSE GIRLS DO IN THEIR PICTURES.
I DON’T WANT SOME BIZARRE HUGE ‘THIGH GAP’ AND NO ASS.
THIS IS WHY I DID SQUATS TODAY. THIS IS WHY I DID LUNGES TODAY. THIS IS WHY I EAT MY PROTEIN, AND MY REAL FULL-BLOWN MEALS, AND HIT THE GYM HARD… AND DIE ON THAT STAIRMASTER, THIS IS WHY I LACE UP MY SHOES IN THE FIRST PLACE.
ANYONE CAN BE SKINNY… I WANT TO BE IN MOTHERFUCKING SHAPE.
I love going to the gym in the morning, around 9am or so. It isn’t crowded, I can get in and get everything done without waiting for a machine (usually with someone just sitting on it and not working out) and I can be done and out of there to enjoy the rest of my day.
Today I went at 6pm. Everyone, and great for these people, apparently goes to work and then straight to the gym. I found myself getting so frustrated that I had to wait for my next work out! I grabbed the LAST treadmill when I was finishing up too!
So, in the battle of morning gym vs night gym the award goes to GYM IN THE MORNING.
This is according to the new Women’s Health new book the big book of exercises
1) You’ll Lose 40 Percent More Fat
Penn State did a study where they had three groups of overweight participants, one group did no exercise and ate a reduced calorie diet, the second group ate a low calorie diet and aerobic activity three days a week, the third group ate a low calorie diet, performed aerobic activity three days a week and performed strength training activity three days a week. After a month the last group lost six more pounds than the other two groups.
2) You’ll Burn More Calories
After pumping iron your muscles need extra calories to repair your worked muscles, so your resting calorie intake goes up. The university of Wisconsin found that 39 hours after a strength training workout your body has an increased metabolism
3) Your Clothes Will Fit Better
Regular resistance training can and will prevent the loss of muscle as an individual gets older therefore allowing you to fit into your clothes better for longer.
4) You’ll Keep Your Body Young
As you age your fast-twitch muscles lose strength and you have a harder time doing simple tasks such as rising from the couch, however regular strength training keeps fast-twitch muscles strong even as you age.
5) You’l Build Stronger Bones
A study done by The Journal of Applied Physiology found that 16 weeks of resistance training increased bone density by 19%. As you age bone density has a tendency to decrease however regular strength training increases bone density.
6) You’ll Be More Flexible
Studies show olympic weight lifters are second only to gymnasts in flexibility. Regular strength training keeps your body flexible even through old age.
7) Your heart Will Be Healthier
Regular weight lifting exercise reduces diastolic blood pressure (the bottom number) which is enough to reduce stroke by 40% and the risk of heart attack by 15%
8) You’ll Derail Diabetes
Austrian scientists found that people with type 2 diabetes who started strength training reduced blood sugar levels thus improving their condition. Strength training also improves your bodies sensitivity to the hormone insulin and helps keep your blood sugar under control.
9) You’ll Cut Your Cancer Risk
A University of Florida study found that people who performed three strength training exercises a week for six months experienced less oxidative cell damage than non-lifters. THis is important because damaged cells are what lead to cancer and other diseases.
10) Your Diet Will Improve
Exercise helps your brain stick to a diet. Consistent weight training reminds you that you have a healthy diet to stick to and not to ruin your hard work with fast food and unhealthy choices.
11) You’ll Handle Stress Better
Texas A&M studies show that people who regularly strength train show lower levels of stress and lower blood pressure levels.
12) You’ll Shrug Off Jet Lag
Strength training helps your body adjust to changes in time zones or work shifts.
13) You’ll Be Happier
Alabama at Brimingham discovered people who performed strength training workout three times a week improved scores on measures of anger and overall mood.
14) You’ll Sleep Better
Australian scientists found that individuals who performed strength training exercises three times a week on a regular basis made for better sleeping habits and better sleep in general.
15) You’ll Get In Shape Faster
University of Hawaii study showed that circuit training with weights raises your heart 15 beats higher than does running at 60 to 70 percent of your maximum heart rate. And it provides cardiovascular benefits similar to those of aerobic exercise.
16) You’ll Fight Depression
Scientists found that lifting weights on a regular basis significantly reduces major depression, a meaningful; improvement was seen in 60% of patients, that similar to antidepressants-but without the negative effects.
17) You’ll Be More Productive
UK researchers found that workers who completed their workout were 15% more productive than those who skipped out.
18) You’ll Add Years to Your Life
Regular strength training in at least middle age and on shows increased survival, defined as living living until 85 years of age without developing a major disease.
19) You’ll Stay Sharp
A University of Virginia study showed that regular strength training three times a week significantly reduces their blood levels of homocysteine, a protein that’s linked to the development of dementia and Alzheimer’s disease.
20) You’ll Be Smarter
Brazilian researchers found that 6 months of resistance training enhanced lifters’ cognitive function, as well better shot- and- long- term memory, improved verbal reasoning, and a longer attention span.
So next time you wanna skip the weights workout consider these 20 benefits to your health now and far in the future.
Today I start my week-long detox. I will be making mean green juices with my juicer and eating fruits and vegetables and that is it. Plus water and tea, obviously. And before you start asking “where’s the protein?”, mother nature took care of that and put it in her dark leafy green vegetables for me.
I watched “Fat, Sick and Nearly Dead” yesterday (GO WATCH IT) and I will be juicing like a mad woman all week!
Here we go! I will be doing the juice and regular fruits and vegetables to carry with me so it isn’t 100% like the documentary but it is a 100% fruit and vegetable diet. :)
After I entered my personal information, this is what Web MD provided me:
Your RMR (Resting Metabolic Rate) is: 2562
Your body needs energy to function, and your resting metabolic rate (RMR) is the number of calories your body burns simply by living. Regular exercise increases your RMR and helps to keep your body healthy and feeling great!
Your Daily Target Caloric Intake is: 2062
Weight goal you entered: Lose 1 pound per week.
About Your Weight and Caloric Recommendations
Your current weight is within the normal range; however, your goal to lose weight is probably healthy as long as you stay between 122 and 164 pounds.
Based on your weight goal, try to keep your daily caloric intake to about2062 calories and combine this with regular exercise and physical activity. Exercise is essential to losing weight. Once you reach your weight goal, you will need to recalculate your daily caloric intake.
Your healthy weight range is assessed using the body mass index (BMI) and waist-to-tallness formula. While these measurements do not give you a specific ideal weight, they do suggest an ideal weight range.
Please Note: You should never allow your daily caloric intake to fall below 1,200 calories because you may not get enough nutrients. Also, excessive calorie restriction could slow your metabolism and hinder your weight goals.
In addition to a low-calorie diet, exercising for at least 30 minutes per day at your target heart rat
Your Personal Summary
Height: 5’ 8”
Current Weight: 150
Current Pant Size: 8
Weight Goal: Lose 1 pound per week
Waist to Height Ratio: 0.44
Healthy Body Weight Range: 122 and 164
Target Heart Rate: 99 to 148
Target Caloric Intake to Meet Weight Goal: 2062
To learn about yourself, click here. You can also use this to track your fitness and caloric intake :) Enjoy my physically fit and fabulous followers!