October262013

Myth 1: Spot Reduction
Let’s start off with the theory of burning fat or toning a certain area of the body. Toning involves two constituents: adipose tissue (the subcutaneous body fat) and muscle tissue. In order to appear more toned, a reduction in body fat and increase in muscle mass will have to occur.
The human body does not allow spot reducing, which would include losing fat exclusively in the abdominal area. If you were to lose weight, it would occur all over your entire body. Unfortunately, body fat is not necessarily reduced evenly.
People often have trouble areas where the fat is last to go. Women especially find this to be their stomach, legs or arms. There is not much that can be done about this aside from continuing to lean out.
A reduction in body fat occurs when a person is in a caloric deficit. This occurs with two variables: decreasing the amount of calories you consume, increasing the amount of exercise you participate in, or doing both. Resistance training is used to help build and maintain muscle tissue, while cardiovascular training is a tool used to help achieve a caloric deficit.
Here is a statement that many of you probably do not want to believe: There is no exercise out there that is going to burn fat off of your body in a specific area! No resistance training exercise will help tone or reduce fat on top of any muscle in your body. It is a reduction of calories and an increase in exercise that will take care of that.
There is a very big misconception regarding that “burn” you feel after performing many repetitions during an exercise. Some people actually believe that is the fat melting off the body right before our very eyes! That burn is actually caused by lactic acid, which is used by your muscles to form adenosine triphosphate (ATP) for immediate energy.
I often see a female lying on the ground at the gym performing sets of 100crunches. She probably assumes that burning sensation is actually helping her “toning her stomach”. If you are performing a set of 100 repetitions on any exercise, don’t you think it is time to move on to something a little harder?
Myth 2: Losing Your Femininity
The theory that lifting weights will cause a woman to appear bulky and manly is completely false. I used resistance training to bring my body weight up 60 pounds over the course of about five years.
I must say that the actual weight training was the easy part. The difficult part included eating like a horse, because a calorie surplus is needed to gain muscle mass. I often gagged during some meals as I was pretty much force-feeding myself like a mother would to a small child eating their vegetables.
Now, I am pretty sure that most women do not force feed themselves by mistake. Extreme muscle mass gains are not something that occurs out of the blue. You have to really want it for it to happen. It is pretty safe to say that muscle gain is much, much harder than fat loss for most people.
Another little fact that most women forget is testosterone. Testosterone is a very anabolic hormone found in the human body, males and females, which is very important for gains in muscle mass. Men usually have about ten times more testosterone than women.
Even if a woman were to put the time into eating a crazy amount, it would still be about ten times harder to look like a man. It sounds like it is fairly difficult for a woman to gain an incredible amount of muscle mass and be mistaken for a man, doesn’t it?
Myth 3: Avoiding Chest Exercises
Another fairly popular fallacy is the theory that a woman should not perform any chest exercises, as this would “shrink her breasts”. A woman’s breasts are an area of fat deposit just like anywhere else on her body. The breasts will shrink as body fat levels of the entire body are reduced.
Resistance exercises for the chest would not cause a reduction in size. In fact, it might help your breasts appear larger as you can stimulate growth of your pectoral muscles. The larger pectoral muscles would help push out the fat found on your breasts and assist them in looking bigger.
Myth 4: Eating Less To Lose Weight
Most women claim to have a sound diet, but this usually ends up being in the form of a starvation diet. It probably includes skipping breakfast, eating a salad at lunch and one slice of cheese for dinner if you are lucky.
Breakfast is known as the most important meal of the day for a reason. Your body is begging for fuel, as it has not received any in most likely a good eight to ten hours. Skipping meals frequently actually slows your metabolism down as it is much more beneficial to eat five to six smaller meals spaced evenly throughout the day.
A lot of people are always confused by this as they think eating so frequently will cause them to gain weight. This simply is not true unless you eat many calories above your maintenance level.
Let’s say 1,500 calories is adequate for your goal of weight loss. Instead of eating two 700-calorie meals, five meals consisting of about 300 calories would be much better. If you happen to eat 500 calories for one meal and 200 calories for another, this will not break you. As long as you finish the day with the same amount of calories and you eat several times per day, you will be fine.

Myth 1: Spot Reduction

Let’s start off with the theory of burning fat or toning a certain area of the body. Toning involves two constituents: adipose tissue (the subcutaneous body fat) and muscle tissue. In order to appear more toned, a reduction in body fat and increase in muscle mass will have to occur.

The human body does not allow spot reducing, which would include losing fat exclusively in the abdominal area. If you were to lose weight, it would occur all over your entire body. Unfortunately, body fat is not necessarily reduced evenly.

People often have trouble areas where the fat is last to go. Women especially find this to be their stomach, legs or arms. There is not much that can be done about this aside from continuing to lean out.

A reduction in body fat occurs when a person is in a caloric deficit. This occurs with two variables: decreasing the amount of calories you consume, increasing the amount of exercise you participate in, or doing both. Resistance training is used to help build and maintain muscle tissue, while cardiovascular training is a tool used to help achieve a caloric deficit.

Here is a statement that many of you probably do not want to believe: There is no exercise out there that is going to burn fat off of your body in a specific area! No resistance training exercise will help tone or reduce fat on top of any muscle in your body. It is a reduction of calories and an increase in exercise that will take care of that.

There is a very big misconception regarding that “burn” you feel after performing many repetitions during an exercise. Some people actually believe that is the fat melting off the body right before our very eyes! That burn is actually caused by lactic acid, which is used by your muscles to form adenosine triphosphate (ATP) for immediate energy.

I often see a female lying on the ground at the gym performing sets of 100crunches. She probably assumes that burning sensation is actually helping her “toning her stomach”. If you are performing a set of 100 repetitions on any exercise, don’t you think it is time to move on to something a little harder?

Myth 2: Losing Your Femininity

The theory that lifting weights will cause a woman to appear bulky and manly is completely false. I used resistance training to bring my body weight up 60 pounds over the course of about five years.

I must say that the actual weight training was the easy part. The difficult part included eating like a horse, because a calorie surplus is needed to gain muscle mass. I often gagged during some meals as I was pretty much force-feeding myself like a mother would to a small child eating their vegetables.

Now, I am pretty sure that most women do not force feed themselves by mistake. Extreme muscle mass gains are not something that occurs out of the blue. You have to really want it for it to happen. It is pretty safe to say that muscle gain is much, much harder than fat loss for most people.

Another little fact that most women forget is testosterone. Testosterone is a very anabolic hormone found in the human body, males and females, which is very important for gains in muscle mass. Men usually have about ten times more testosterone than women.

Even if a woman were to put the time into eating a crazy amount, it would still be about ten times harder to look like a man. It sounds like it is fairly difficult for a woman to gain an incredible amount of muscle mass and be mistaken for a man, doesn’t it?

Myth 3: Avoiding Chest Exercises

Another fairly popular fallacy is the theory that a woman should not perform any chest exercises, as this would “shrink her breasts”. A woman’s breasts are an area of fat deposit just like anywhere else on her body. The breasts will shrink as body fat levels of the entire body are reduced.

Resistance exercises for the chest would not cause a reduction in size. In fact, it might help your breasts appear larger as you can stimulate growth of your pectoral muscles. The larger pectoral muscles would help push out the fat found on your breasts and assist them in looking bigger.

Myth 4: Eating Less To Lose Weight

Most women claim to have a sound diet, but this usually ends up being in the form of a starvation diet. It probably includes skipping breakfast, eating a salad at lunch and one slice of cheese for dinner if you are lucky.

Breakfast is known as the most important meal of the day for a reason. Your body is begging for fuel, as it has not received any in most likely a good eight to ten hours. Skipping meals frequently actually slows your metabolism down as it is much more beneficial to eat five to six smaller meals spaced evenly throughout the day.

A lot of people are always confused by this as they think eating so frequently will cause them to gain weight. This simply is not true unless you eat many calories above your maintenance level.

Let’s say 1,500 calories is adequate for your goal of weight loss. Instead of eating two 700-calorie meals, five meals consisting of about 300 calories would be much better. If you happen to eat 500 calories for one meal and 200 calories for another, this will not break you. As long as you finish the day with the same amount of calories and you eat several times per day, you will be fine.

(Source: strengthfromstruggle, via loving-you-is-fuun)

1PM
1PM
1PM
bodydiy:

1. Lifting weights will make you bulky. False! Believe it or not, weight lifting is extremely important for fat loss. According to Katrina, building muscle helps your body to burn fat throughout the day because your body needs to use up more calories to maintain muscle than it does to maintain fat. Basically the more muscle you build, the more calories your body will naturally burn.2. The morning is the best time to train. False! While a sunrise workout might help to clear your head before the day starts, Katrina says that the time of day that you choose to sweat it out doesn’t necessarily matter. She said that the most important thing to consider when deciding on a time for your workout is making sure you can stick to it and that it works for YOU. Whether you’re an early bird or a night owl, just make sure you block out a time that fits into your daily routine. That way, you can make exercising a habit. Katrina stressed that the most important part is being “consistent” and making your workout a priority. One of my favorite ways to stick to my weekly workout routine is to pencil it into my planner at the beginning of the week and check off each workout once it has been completed. Not only does it feel great to look back on a week with 5 or 6 successfully checked boxes (sometimes it’s 3 or 4), but I actually feel better too since working out reduces stress!3. Running is the only way to lose weight. False! Running is just one form of cardio that can do a body good…there are so many other ways to burn calories and build muscle! If you can get your heart pumping, get your muscles working, and fuel your body with healthy food, Katrina advises that you should start to see pounds melt away. Mix things up by trying a spin class, going on a hike, or swimming laps at your local rec club. Even taking a brisk walk on your lunch break each day will get you on track towards becoming leaner. Take a peek at the TIU Fitness section for more exercise ideas and be sure to check out Lauren’s favorite workouts in the Get Fit section, too. 4. It’s best to workout on an empty stomach. Both! Katrina says “this is a broad statement” since there are a lot of factors to consider. “There has to be balance,” she says adding that when you eat and workout depends on your goals. “If your goal is to perform in a race, train for a marathon or for a sport, then you need to have adequate amounts of calories and electrolytes in your body to train hard. If your goal is to lose weight, then you will want to have enough calories and electrolytes in you to kick some serious booty, but you don’t need a big pasta dinner the night before and a bagel before your run. Ultimately, you don’t want your meal to weigh you down or upset your stomach before a workout so we recommend carbohydrates in fruit or grains before a workout and protein and carbohydrates after to help you recover.” According to Katrina, one of the best things you can do is something she and her Tone It Up partner like to call The Booty Call. A Booty Call is basically waking up and doing some type of cardio for 30-minutes (or less) and having some coffee and half a banana or 8 ounces of coconut water. This is a great way to wake up your metabolism and get your body going! For more nutrition tips, head on over to Tone It Up for the complete lowdown.5. Eating zero carbs will make you lean. False! One of the most interesting things I learned from Katrina was that “fat actually burns in a carbohydrate flame.” Our society has given carbs a really bad rap lately, and it’s just not fair. What it comes down to is that not all carbs are bad for you. Katrina and her training partner, Karena, say that fueling up on complex carbs (which come from the fibers in grains, legumes and root vegetables) is the right way to carb load. Your body needs some carbohydrates to function, so just make sure you’re choosing them wisely… Think overnight oats, baked potatoes and roasted carrots. Check out Katrina and Karena’s post on nutrition for more of their expert tips.

bodydiy:

1. Lifting weights will make you bulky. False! Believe it or not, weight lifting is extremely important for fat loss. According to Katrina, building muscle helps your body to burn fat throughout the day because your body needs to use up more calories to maintain muscle than it does to maintain fat. Basically the more muscle you build, the more calories your body will naturally burn.
2. The morning is the best time to train. False! While a sunrise workout might help to clear your head before the day starts, Katrina says that the time of day that you choose to sweat it out doesn’t necessarily matter. She said that the most important thing to consider when deciding on a time for your workout is making sure you can stick to it and that it works for YOU. Whether you’re an early bird or a night owl, just make sure you block out a time that fits into your daily routine. That way, you can make exercising a habit. Katrina stressed that the most important part is being “consistent” and making your workout a priority. One of my favorite ways to stick to my weekly workout routine is to pencil it into my planner at the beginning of the week and check off each workout once it has been completed. Not only does it feel great to look back on a week with 5 or 6 successfully checked boxes (sometimes it’s 3 or 4), but I actually feel better too since working out reduces stress!
3. Running is the only way to lose weight. False! Running is just one form of cardio that can do a body good…there are so many other ways to burn calories and build muscle! If you can get your heart pumping, get your muscles working, and fuel your body with healthy food, Katrina advises that you should start to see pounds melt away. Mix things up by trying a spin class, going on a hike, or swimming laps at your local rec club. Even taking a brisk walk on your lunch break each day will get you on track towards becoming leaner. Take a peek at the TIU Fitness section for more exercise ideas and be sure to check out Lauren’s favorite workouts in the Get Fit section, too.
4. It’s best to workout on an empty stomach. Both! Katrina says “this is a broad statement” since there are a lot of factors to consider. “There has to be balance,” she says adding that when you eat and workout depends on your goals. “If your goal is to perform in a race, train for a marathon or for a sport, then you need to have adequate amounts of calories and electrolytes in your body to train hard. If your goal is to lose weight, then you will want to have enough calories and electrolytes in you to kick some serious booty, but you don’t need a big pasta dinner the night before and a bagel before your run. Ultimately, you don’t want your meal to weigh you down or upset your stomach before a workout so we recommend carbohydrates in fruit or grains before a workout and protein and carbohydrates after to help you recover.” According to Katrina, one of the best things you can do is something she and her Tone It Up partner like to call The Booty Call. A Booty Call is basically waking up and doing some type of cardio for 30-minutes (or less) and having some coffee and half a banana or 8 ounces of coconut water. This is a great way to wake up your metabolism and get your body going! For more nutrition tips, head on over to Tone It Up for the complete lowdown.
5. Eating zero carbs will make you lean. False! One of the most interesting things I learned from Katrina was that “fat actually burns in a carbohydrate flame.” Our society has given carbs a really bad rap lately, and it’s just not fair. What it comes down to is that not all carbs are bad for you. Katrina and her training partner, Karena, say that fueling up on complex carbs (which come from the fibers in grains, legumes and root vegetables) is the right way to carb load. Your body needs some carbohydrates to function, so just make sure you’re choosing them wisely… Think overnight oats, baked potatoes and roasted carrots. Check out Katrina and Karena’s post on nutrition for more of their expert tips.

(via loving-you-is-fuun)

August32013
4PM

the-fitspirational-blonde:

Beginners: 

  • It’s OKAY to fall
  • It’s OKAY to lose your balance
  • It’s OKAY to shake
  • It’s OKAY to not hold your leg as high or long as the person next to you.

Guess what? Everyone started exactly where you are right now!

(via loving-you-is-fuun)

4PM
healthylifestylechoice:

my friends and family need to get this in their head. Fast please.

healthylifestylechoice:

my friends and family need to get this in their head. Fast please.

(Source: fitneass.com, via loving-you-is-fuun)

August22013
1PM
August12013
run-for-funner:

collegefitnessfight:

obesophobiaa:

thinkingfitthoughts:

crazysexyfierce:

Look at her face. Look how proud and happy she looks.
Look at her.

I always freaking love this photo

favorite photo of my life

Beast!

BAMF

run-for-funner:

collegefitnessfight:

obesophobiaa:

thinkingfitthoughts:

crazysexyfierce:

Look at her face. Look how proud and happy she looks.

Look at her.

I always freaking love this photo

favorite photo of my life

Beast!

BAMF

(via loving-you-is-fuun)

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