Monthly Archives: June 2013

Food and rest

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Enough food and rest, are two things which many forget are important. If you dont give your body enough rest, the muscles cant grow (or not enough anyway) and it will just take longer to see results. I personally hate rest days, and am someone who can easily skip them. But im drilling into my mind, just how important they are. If i dont rest, i get burnt out and that has the exact opposite results of what i want.

And i can not stress enough, just how important it is with enough energy. For me, personally i need alot of energy. And sometimes i cant quite understand how i can eat soo much, yet not gain weight (apart from muscle weight, that is!) Most days i dont get enough energy into me, which isnt that big a deal, because im getting enough to sustain myself, but not enough to see muscle growth.

But ive noticed that whenever i have times where i eat LOADS, i.e 200g+ nuts/ half a home made loaf of bread/ loads of yoghurt or quark etc… thats when i notice better results.

On Monday & Tuesday i was in the hospital (had loads of different check ups), so i felt too tired to go to the gym, but i did go for a power walk in the morning with my dog. But on both Monday and Tuesday i ate LOADS, i almost felt  a little guilty for everything i ate, but you know what.

I do not look bigger. In fact, if i must admit, i look alot leaner…. and my abs look a little bit more visible (or maybe its just the lighting!!?) 

Something which i do not understand, is when people (im talking some people on Instagram who have fitspo accounts) that barely ever take rest days, and seem to only eat tiny amounts, how  they feel full or even expect to see the results they want.

Though of course, everyone is different. And different things work for different people, and of course… everyone has different goals. But stilll…..

What works for me, is hard work & lots of food and rest!!!

The most important thing, is to find what works for you!

Build muscle and lose fat

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Build Muscle. The fastest way to build muscle is to get stronger. The stronger you are, the stronger you’ll look. Get into strength training. Do barbell exercises that hit several muscles at the same time: Squats,DeadliftsOverhead Press, etc.

Start with an empty barbell. Learn the exercise technique. Increase the weight gradually. If you don’t know where to start, check out the Beginner Strength Training Program: it takes 3 times 30 minutes a week.

Nutrition. You need solid nutrition to get stronger and build muscle. Keep the nutrition healthy and you’ll lose fat. Some tips:

  • Protein. 1g/lbs daily. Meat, poultry, fish, eggs, etc.
  • Fat. Balance omega 3, 6 & 9 intake: fish oil, saturated fat & olive oil.
  • Veggies. All kinds, especially green fibrous veggies.
  • Fruit. Also all kinds. Eat veggies and/or fruits with every meal.
  • Water. 1 liter per 1000 calories you expend.
  • Whole grain food. Oats, rice, pasta, breads, …

Eat foods that come in their natural state. Avoid anything that comes out of a box. Avoid trans-fats. Limit junk food consumption to once a week. Quit drinking soda. These simple tips will make a big difference in a very short time.

Lose Fat. 
Strength training will build muscle while decreasing your body fat. Eating healthy will further decrease your body fat. If you need to lose a lot of fat or if you’re impatient, these tips are for you:

  • Cardio. Do 30 minutes of cardio after your strength training. Three times a week at moderate intensity will do. The goal of cardio is to burn fat, not to exhaust yourself. You should breathe heavier than when at rest, but not gasping.
  • Cut calories. Track your food intake. Start eating 18x your current body-weight in lbs. One week later: cut 500kcal. Check the balance one week later again. Did you lose weight? If you did, keep eating the same amount of calories. If not: cut another 500kcal.

Whatever you do: don’t starve yourself. Fat is emergency storage for your body. If you don’t eat your body will hold the fat and burn muscles. That’s the opposite of what you’re after. Only cut calories if you don’t progress.

Women. Building muscle, losing fat and strength training for women is same as for men. The only difference is women have other hormonal profiles than men. Meaning women will always have less muscle mass and more body fat than men.

But the approach is the same. Follow these tips and you’ll get results. You won’t get bulky if you don’t overeat and stay away from steroids.

Motivation. The best way to keep yourself motivated is to set goals & track your progress. The classic scale is not your best tool. Here are better ways.

  • Fat measurements. Measure your body fat weekly using a fat caliper.
  • Pictures. Take pictures every 4 weeks.
  • Blood test. Check health improvements.
  • Strength stats. Keep a training journal. More strength is more muscles.
  • Weigh scale. Only use it once a week. Each Friday for example.

SOURCE

Grocery shopping!

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Something which i love is grocery shopping, though usually never follow with my mum/step dad because well…they do it 🙂 I usually just write a list of what i need, and they buy it!

But now that im living on my own, its up to me to do the grocery shopping!! And this is what a week (ok fine, 5 days worth of food looks like!)

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(And i have thigns like crisp bread/home made bread & quinoa at home for Carbs 🙂 )

10 foods that help reduce stress

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Reduce Stress in your life

Stress can affect your body and health, unless you learn to manage it.  Are you stress out at work? Stop using those pills that make you addicted. Foods can calm you down.

What you eat can have a profound effect on how you feel and can help reduce the risk of stress and promoting  vitality and energy.

Here are 10 foods that will make your life happy, a lot easier, with minimum stress and keep you healthy:

 Oatmeal  Carbs help you produce serotonin, a calming hormone that helps fight anxiety’s negative effects-which is probably why many of us crave them when we’re stressed. “When you eat a carbohydrate, your body sends an amino acid called tryptophan into the brain to trigger the manufacture of serotonin, a neurotransmitter that makes you feel tranquil and better able to cope,” says Wurtman. 

Avocado Avocados will do wonders for your stress levels by lowering blood pressure with their tag team of nutrients, potassium and monounsaturated fats. Half an avocado a day should do the trick; slice it and add to a green salad,or mash it up to make instant guacamole and eat it with baked corn tortillas.

Walnuts
 A handful is all you need to tame stress. Walnuts contain fiber, antioxidants, and unsaturated fatty acids,all of which have been linked to lower blood pressure in studies.

Dark Chocolate
 Dark Chocolate that contains 80% cocoa. Eating dark chocolate lowered stress level hormones by reducing cortisol and catecholamines both stress loving hormones.

Spinach and Broccoli Studies show that magnesium, and vitamin B which you’ll find in  spinach or in broccoli improves your body’s response to stress. 

Water  Sipping stress away.Drink water when you wake up 2 glasses, 30 minutes before your meal 1 glass , before taking a shower 1 glass, before going to bed 1 glass. 

Wine  ”A glass of wine acts as a central nervous system depressant;it initially relaxes us and lowers blood pressure,” says Kleiner. 

Milk  “The protein in milk, has been shown to decrease anxiety and frustration,”says Susan Kleiner, Ph.D.A glass of warm milk really is calming. Every night before going to bed have a cup of warm milk.

Orange and Parsley When your boss gives you hard time just start drinking fresh orange juice with fresh parsley.The secret anti stress ingredient in parsley and orange is Vitamin C,which can lower the blood pressure and also brought down the stressful cortisol levels back to normal.

Blueberries  Their antioxidants counteract the effects of stress hormones like cortisol on your body.

Light and easy meals
Eat light like salads, steam vegetables, grill chicken or fish. Fish it is great for stress. Salmon: Research shows that omega-3 fatty acids-abundant in fish like salmon-can help reverse stress symptoms by boosting serotonin levels. Any pasta , potatoes or rice for evening meals are good too. Avoid big portions. Drink water, herbal teas and fresh fruit juices. Fresh fruits, pumpkin, sunflower seeds, walnuts are also great anti-stress foods. Avoid these nutritional downers if you want to stay in good spirit: doughnuts, bacon, big portions, excess caffeine and alcohol.

[Source]

Healthy pizza

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I am not a pizza person. Never have been. But tonight i saw this recipe for cauliflower pizza, and it sounded so good – and i had loads of cauliflower at home – so i had to try it!!

The pizza was soooo good!!!

 

 

 

 

 

 

 

Toppings:

Tomatoe sauce, onion, red pepper, chicken and egg whites!

Biceps & triceps

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Today, i felt totally unmotivated & tired. I had too much on my mind, but that was the exact reason why i pulled myself together and walked to the gym. And im so glad i did!!

Today was gonna be ‘back day’ but as i was already feeling tired and not so motivated i decided to do biceps & triceps  as its one of my favourite sessions!! Had a great workout today!! And tried one or two different exercises 🙂 & also did my first 3 pull ups with body wieght *woop! woop!*

PLUS!!! I was stupid enough to post a picture on Instagram that says, 1 like = 5 push ups. (and i have over 2000 followers) so it resulted in over 90 likes….. so i had over 450 push ups to do…. (hahahah *im silently crying*) But i am true to my words & pictures.

So i did 25 push ups X 4 X 2 (i.e 200 push ups) and then my arms gave out (i had already done my biceps & triceps workout) so its just to kill my arms a little more this evening and do c.a 250 more push ups!! not fun!!!

^^Picture from a week ago (as my mobile is broken.) 🙂

Intermittent fasting over

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I have decided to stop with intermittent fasting. At the moment i am feeling so extremly tired – barely able to get up from the bed. My eyes are blurry and feeling foggy in my head. And i have this extreme hunger, like i could eat the whole pantry and keep eating.

These are all signs that i am not getting enough energy into me. I have had ‘binging’ episodes before, where i wasnt eating enough during the days and then during the evenings/nights i would eat loads. So i know the signs.

My body craves alot of energy just to function & the fact that i am working out, and i just havent been able to eat enough within the 8 hours of my ‘feeding window’. My goal was never to lose weight, just to try IF and see if i would notice any changes, as i had hit a bit of a plateau.

But now ive tried IF, and realised its not for me. I need to listen to my body, and know that its not going to work. And i prefer to eat breakfast.

Hopefully now i have gotten my hunger & continual snacking under control. So that that shouldnt be a problem… hopefully.

The most important thing is to listen to your body, what works for one person might not work for you. And its just to try something else.

I prefer eating 5-6 meals a day, and that works for me 🙂

^^Hhaha, my pose doesnt vary much, does it? 🙂

Change takes time

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Something which we should all remind ourselves about is that change takes time. It is a process.

It is easy to get dishearted when we dont see any progress, feel like we want to give up. But we cant give up.

Remember Rome wasnt built in a day. Also, you didnt gain all the weight in a day, so you wont lose it in a day. And the same if you want to build muscle/tone up. It takes time. It is a progress.

At the moment im feeling slightly dishearted, i just want to see some change. I dont really have a dream body, but i have hit a plateau, hence me beginning with IF.

But we cant give up on our dreams even when times are tough or when we feel unmotivated and discouraged. Instead, we can try changing something. Dont change your dream, but change the way you are working towards reaching your goal. It can be good to change things up. If you are stuck doing the same thing everyday, then change what you are doing. Do something fun.

Also, if you ever feel unmotivated about going to the gym. Then take a break. I know there is the whole dont go 2 days without the gym. But go for powerwalks instead, take a break from the gym and do something else, and you might get your motivation back after a few days.

As long as you eat healthy, keep you diet 80/20, then its ok to miss a few days of the gym if you are feeling unmotivated that is.

^^Love this quote