Love your Yourself Inside & Out…….Ladies if I can say one thing it’s this; results do not just happen overnight. You can’t expect to see huge changes in 2,3,4 weeks. The whole purpose of dieting and working out is to live a healthier way of life; balanced and variety. Yo Yo Dieting and Crash Dieting are what lead to binging and other disorders associated with negative emotions. The mind and body is a powerful tool. Make SMART, REALISTIC GOALS for yourself. Are you going to lose 5-6 lbs a week? No. Are you going to lose 7-8 in 2 weeks? No. Real true weight loss NO; maybe water weight. But not where it stays off. The whole process is slow, takes time; nothing comes easy, and if it does well it’s too good to be true and the weight will come right back.
Learn to love yourself and enjoy the process. It will never be easy but it will be WORTH IT in the end!!! Day by day you are changing and you do not even notice it. Do not obsess over the scale and the number on it. It will mess with you instead look at yourself in the mirror and say, “I am beautiful, I am loved, and I CAN do this”. Mindset is key. Your stronger than you know and your never alone. #love #healthy #goals Coaching: Macroswithmegs@gmail.com or www.macroswithmegs.com If I lift weights, will I get bigger muscles? In most cases the answer to this common question is, No. We all know that person in our lives that is trying to gain muscle, he or she is doing all the workouts, working with weights, and drinking protein shakes etc. But when we look at them we just don’t really see much difference right? Well, that’s because it takes a long time to build new muscle tissue and even longer time for that tissue to become stronger and larger.
Weight training – the benefits If you lift weights you will get stronger yes, but how much stronger you get is up to you and how much you challenge yourself. That, in turn, will define the size of the muscles you gain if you gain much at all. Most of us will actually just activate the muscle we already have that was for the lack of a better word ‘asleep’. Hypertrophy Whether or not you will get bigger muscles (hypertrophy) depends on three basic factors: genetics, gender, and training intensity. Genetics is mostly a muscle fiber type; people with predominantly fast-twitch fibers acquire larger muscles more easily than people with predominantly slow-twitch fibers. In relation to gender, males acquire larger muscles than females do, because males have greater amounts of testosterone and other sex hormones that influence protein metabolism. Thus, females experience less muscle hypertrophy with strength improvement than males do. One my assume your training intensity may be the only factor you can control. Hypertrophy results from an increase in the number of contractile proteins (actin and myosin, produced by the body in response to training), which in turn increases the size of the muscle fibers. It can be stimulated any time the training intensity is high enough to overload the muscle if that’s the goal. Your body type (there are 7) will already predetermine what you can physically look like when weight training. It is common sense to assume the taller person or athlete will never look like a power lifter or a front row rugby player. No gymnast will ever look like a catwalk model either, there are just some spectrums you will never get close too; one many assume. Just be smart, be careful, and know what your doing if your not under supervision of a fitness professional. Overall weight training can change your life and improve your health if done correctly. The simple (and complex) answer is that there is no “best way” to lose fat. Each person will respond differently to a training and nutrition program. However, there are some aspects as a trainer we can apply when designing our clients’ programs and plans.
Water Make sure you are eating healthy while having balance and variety. Drink plenty of water as well daily. Staying well-hydrated makes sure your metabolism runs at top speeds. Even slight dehydration makes it sluggish. The water will fill you up, therefore prompting you to take in fewer calories during the meal. It’s refreshing and can help combat food cravings, making it easier to choose healthier foods for your meal. Try adding a slice of lemon to your water glass and you’ll often find that the taste you had for whichever food you desired has passed. Lifting weights or doing activities that incorporate many muscle groups and are weight bearing use more calories per minute and are therefore better suited for fat loss than non-weight-bearing activities that do not use many muscles. Intensity of Exercise People assume low-intensity exercise is best for burning fat. During exercise at a very low intensity, fat does account for most of the energy expenditure, while at a moderate intensity, fat accounts for only about 50 percent of the energy used. However, since the number of calories used per minute is much greater at a moderate to high intensity than at a low intensity, the total number of calories expended during a moderate- to high-intensity workout is greater than it is during a low- intensity workout of the same duration; consequently, the total number of fat calories expended is also greater during the higher-intensity workout. The rate of energy expenditure, rather than simply the percentage of energy expenditure derived from fat, is important in determining the exercise intensity that will use the most fat. The more aerobic and endurance trained you become, the more fat they you will use during your workouts. Decreasing your body fat percentage, you do not necessarily have to use fat during exercise or workout. Much of the fat from adipose tissue (as opposed to intramuscular fat, which is primarily used during exercise) is lost in the hours following exercise. Moreover, the amount of fat lost after a workout depends, in part, on the exercise intensity during the workout. Following high-intensity exercise(HITT), the rate of fat oxidation is higher than it is following low-intensity exercise. When you can perform a greater intensity of work if the work is broken up with periods of rest, interval training is a great way to perform high-intensity work and help decrease body fat percentage. Both strength training and endurance exercise have been shown to decrease body fat percentage. However, aerobic exercise appears to have a greater impact on fat loss than does strength training (Ballor et al. 1996; Dolezal & Potteiger 1998; LeMura et al. 2000). One can assume, a combination of endurance and strength training results in more fat loss than either exercise regimen alone possibly because clients who perform both activities spend more time exercising. Commit to Sleep Sleep is another underrated part of a proper fat-loss program. If you aren’t sleeping enough, your insulin sensitivity will decrease, which means that hormone will be less effective at shuttling glucose from your blood into cells, where it belongs. So what does your body do? It pumps out more insulin, still hoping to finish the job. The problem is that insulin is also a fat-storage hormone. Since your cells will be starved for glucose also means you’ll encounter carbohydrate cravings and lousy workouts. Coaching or more INFO: Macroswithmegs@gmail.com visit www.Macroswithmegs.com What is salt? Should we limit or avoid sodium intake ?
There is no reason to restrict sodium from your body unless you have a medical condition such as hypertension (high blood pressure) in which your body is salt sensitive. Sodium is a mineral that’s essential for life. It’s regulated in the body by your kidneys, and it helps control your body’s fluid balance. It also helps send nerve impulses and affects muscle function. Drink lots of water daily. What should my daily sodium intake be? * “The American Heart Association recommends no more than 2,300 milligrams (mgs) a day and an ideal limit of no more than 1,500 mg per day for most adults.” How can I tell how much sodium I’m eating? You can find the amount of sodium in your food by looking at the Nutrition Facts label. The amount of sodium per serving is listed in milligrams, abbreviated “mg.” Check the ingredient list for words like sodium, salt and soda. The total sodium shown on the Nutrition Facts label includes the sodium from salt, plus the sodium from any other sodium-containing ingredient in the product (for example, ingredients like sodium nitrate, sodium citrate, monosodium glutamate [MSG], or sodium benzoate). Here are sodium-related terms you may see on food packages: * Sodium-free – Less than 5 milligrams of sodium per serving and contains no sodium chloride * Very low sodium – 35 milligrams or less per serving * Low sodium – 140 milligrams or less per serving * Reduced (or less) sodium – At least 25 percent less sodium per serving than the usual sodium level * Light (for sodium-reduced products – If the food is “low calorie” and “low fat” and sodium is reduced by at least 50 percent per serving * Light in sodium – If sodium is reduced by at least 50 percent per serving. Is there such a thing as eating too little sodium? The body needs only a small amount of sodium (less than 500 milligrams per day) to function properly. That’s a mere smidgen — the amount in less than ¼ teaspoon. Practically no one in this country even comes close to eating less than that amount. Healthy kidneys are great at retaining the sodium that our bodies need. Coaching or Questions: Visit www.macroswithmegs.com *Reference: American Heart Association |
AuthorAs a fitness and nutritional coach, my goal is simple. I want to share my knowledge and experience to help my clients achieve their goals and change their lives. ArchivesCategories |