Something which bothers me very much is how judgemental people are…most people seem to do it. You see someone overweight and start thinking thoughts like ‘they should go on a diet’ ‘ they need to lose weight’ etc or you see someone very skinny and think ‘they need to eat a burger’ ‘they’re too skinny, thats not pretty’ or ‘they have anorexia’.
A mistake which i often see is that people think, Wow ive worked hard at the gym today, i deserve some chocolate cake or crisps, or eat extra portions of everything for dinner.
Its fine to treat yourself once or twice a week, and if you are working out hard for long periods of time everyday or trying to build muscle/gain weight, then its fine to take extra at meals but if you are someone who wants to lose weight then you need to think more about what you eat and how much.
Its great that you exercising, but if you then go home and eat a chocolate bar then you’ve pretty much negated the exercise you have just done. It takes what… 10/20 minutes to eat a chocolate bar? Less maybe depending on how big it is… but to burn that chocolate bar off you need to run between 30-60 minutes….
You need to think about your goals… what is it you want now compared to what your goals are?
Also know that nutrition is 80% of reaching your goals, no matter what the goals are. You need to know what you are eating and how much, you dont need to count calories or macros but you need to know that you are eating enough, or eating at a calorie deficit – depending on your goals.
Now im not trying to say that you should never eat extra or never treat yourself, because that is part of life. And its fine to treat yourself now and again, however eating junk food several times a week just because you think you deserve it is not going to get you the results you want!
^^ Right picture, Me when i didnt eat enough and ate alot of junk food – Left. Me when i eat enough for my body, 90% of the time eat healthy food and 10% of the time i treat myself. I also do the right exercise for my goals!
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. 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,Deadlifts, Overhead 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.
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? 🙂
Wasn’t so sure whether I would take a rest day today or do leg day!! But in the morning I felt I didnt just want to sit around and wait until mu first meal and it was raining so couldn’t go for a walk. So instead I powered uo with coffee and a multivitamin and headed to the gym.
20 minutes stair climber & 10 mimutes sprinting..
4X12 sumo squats (24kg)
4X15 squats uth bar (20kg)
3X12 (each leg) lunges (10kg) (hate lunges so never take that much weight)
3X12 (each leg) bulgarian squats (no weight)
4X10 kick backs (8kg)
3X as many as I can – hip bridges/hip thrusts (not sure the name)
3X12 leg press (70kg) (hate leg press)
3X as many as I could – abductor (35kg)
And stretch afterwards!!
My legs are now tired. 😉 but its a good feeling. It was 12 when I finished so drank my protein shake! !
So far my IF is going well, not feeling so hungry which is the thing I thought would be worst. Ans have energy, not feeling dizzy or light headed or anything. Im really tuning into my bidy, so that I know if I feel dizzy or sick I need to rest.
Its actually good training to relearn your bodies signals, as this is new for both the body and mind!!
- Wear spandex shorts under your regular running shorts so you don’t chafe
- Cotton socks will only lead to blisters; invest in socks designed for running.
- Join your local running club—check with your local running store fitness center and/or recreation department to find one
- Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
- Remember that- It gets easier.
- Accept and appreciate the fact that not every single run can be a good one
- Do not compare yourself to others. Run within yourself and for yourself first.
- Even a bad run is better then no run at all
- If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
- Don’t be discouraged if you don’t experience weight loss immediately
- Start a running blog, to see your progress and set goals
- Hydrate. Make it a habit to drink water throughout the day
- On long runs eat something every hour—whether you feel like it or not
- During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
- To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
- Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
- Do not increase your mileage more than 10 percent per week
- If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
- Do not run two hard days back-to-back
- Ice aches and pains immediately
- Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
- When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
- Neosporin (or another antibiotic cream) is good for chafed areas
- Make sure you cut your toenails short enough so they don’t jam into your Shoes
- Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
- Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
- Do not ice for more than 20 minutes at a time
- For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
- Do not use the hot tub after a race. It will increase inflammation and hinder healing
- Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
- Run facing traffic.
- Never assume a car sees you
- Doubleknot your shoe laces so they will not come undone when you run\
- If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
- Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
- At first keep your runs short and slow to avoid injury and soreness so you do not quit.
- If you are breathing too hard slow down or walk a bit until you feel comfortable again
- Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
- Set realistic short term and long term goals
- Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
- There’s no shame in walking
- Four laps around the local the high school track equals one mile
- Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
- Push through rough spots by focusing on the sounds of your breath and feet touching the ground
- Do abdominal breathing to get rid of side cramps
- Run on trails if at all possible. It will be easier on your body and you’ll love it
- Dress as if it is 10 degrees warmer than the temperature on the thermometer
- Run early in the morning or later in evening to avoid mid-day heat
- To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
- In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears
Aspartame is a non-calorie artificial sweetener comprised of methanol, phenylalanine and aspartic acid. It is used in diet sodas and thousands of other products worldwide. Since it appeared on the US market in the 1980s, aspartame and the possible health risks from the substance have been a topic of much debate. Research has linked the sweetener to diabetes, fibromyalgia and certain forms of cancer. Here are some of the dangers of excessive aspartame consumption
Studies have found a dangerous connection between aspartame consumption and the development of brain tumors. When aspartame breaks down it produces a substance called DKP. As your stomach digests DKP, it produces a chemical that induces the growth of brain tumors.
Emotional and mood disorders have been linked to aspartame. Studies suggest that people with certain emotional problems are more sensitive to aspartame. High levels of aspartame cause changes in the serotonin levels which can lead to behavioral problems, depression and other emotional disorders. In some cases, the side effects were so dangerous that doctors were forced to put an end to the studies.
Its not fat or carbohydrates that makes you fat or gain weight (though of course, too much of any kind of food can make you gain weight.). It is sugar.
Of course food such as white bread, white pasta, chips arent healthy for you. But its sugar that is the main cause to such a hue epidemic of weight gain – all over the world.
Food is now being propped with sugar, and item which are ‘low fat’ are usually substituted with sugar.
And many are becoming addicted to sugar – i myself have been a sugar addict. And it is not fun.
I was eating chocolate almost every second day, i was baking LOADS, and of course ate quite alot of that. I ate high in sugar granola. Yoghurt and juice. Which sure, you might be thinking… there is nothing wrong with that, and i mean there isnt. I believe in a diet which is balanced, and filled with nutrition and of course – moderation with everything. (Even fruit and vegetables.) I didnt gain weight from the way i was eating, infact that was the time when i was barely managing to keep my weight. Though that was because, i just ate these ‘sweet foods’.
Another part of my diet ‘back then’ was diet soda… which causes sweet cravings. It has actually been proven that those who drink lots of diet soda will – in the long run – have a larger waist band as it leads to an increase of weight.
I am watching a documentary – swedish – about whether sugar should be illegal (as it is so damaging to our health) and you know what… we dont need (processed/added) sugar. Carbohydrates give us energy, of course there is sugar in carbohydrates, but if you chose the right carbohydrates such as oatmeal, sweet potatoe, brown rice, brown pasta etc. & there is natural glucose in fruit which isnt bad… though too much can be considered unhealthy. There is also honey, or stevia/truvia if you need something sweet in your diet, but dont need the negative affects of sugar.
I think i read about that in England they were going to put tax on sugar/fast food? Correct me if im wrong?. But i think that something has to be done about this… as so many people are being diagnosed/developing diabetes. They have high cholesterol. High blood pressure. Over weight etc etc.
But you know what… all of those could have been reversed/stopped if people were more aware about what they were eating. Food can be the number one healer. or your worst enemy.
Exercise and a healthy diet is important for everyone, and it actually saves lives. Because you know what, healthy eating and exercise has saved my life.
You dont have to be overweight for it to save your life.
We all need to be more aware of what we are eating, and eat as clean and healthy as possible. For our own sake.
Now a days food is so processed that we dont even know what is in the food. There is so much salt and sugar added to everything, and these are detrimental to our health.
Here is a great article about http://lifehacker.com/5809331/what-sugar-actually-does-to-your-brain-and-body
I love looking at progress pictures… its then it shows me how far i have come!! I dont weight myself, i dont care about the number on the scale. And i dont measure myself – as i cant really be bothered. – but i can tell from clothes sizes, that i have become more toned 🙂 & i also i can tell from my mood and energy levels that i feel good 🙂
Here is a progress picture – 2 years
Farthest left me very underweight – though not my lowest.
Middle – Recovered from anorexia, though not at my ‘healthy weight’ i.e i was still underweight. But eating very unhealthy food, but i was running 3-4 times a week & going for walks.
Left – Me now. Eating healthy, strength training & cardio & a healthy weight (i.e gained roughly 5-6 kilo from the one in the middle… though you wouldnt think so!)