7 STUBBORN FITNESS MYTHS by Shape Mag
1. Myth: Muscle “weighs” more than fat. Reality: A pound is a pound is a pound—unless you’re defying the laws of physics. No substance weighs more then another one unless it actually weighs more. Simply put: One pound of fat weighs the same as one pound of muscle. “The difference is that fat is bulkier than muscle tissue and takes up more space under the skin,” Greenspan says. In fact, one pound of fat is roughly the size of a small grapefruit; one pound of muscle is about the size of a tangerine. But that tangerine is active tissue, meaning that it burns more calories at rest than fat does.
2. Myth: Weight training converts fat to muscle. Reality: This is physically impossible, Greenspan says. “Fat and muscle tissue are two completely different substances. Exercise such as strength training will help to build muscle, which encourages fat loss by increasing your resting metabolism so you can burn more calories throughout the day.” To get a lean look, you need to build muscle through weight training while simultaneously losing fat—but one doesn’t magically become the other.
3. Myth: Lifting heavy weights will cause women to bulk up. Reality: We just don’t produce enough testosterone, the male sex hormone that spurs muscle growth, to get big, meathead muscles. Lifting weights sometimes gets the blame for adding bulk because if you haven’t yet shed extra body fat, it can give the illusion that you’re getting larger, Greenspan says. But muscle boosts your metabolism, so don’t be afraid of those 20-pound dumbbells (or at the very least, work your way up to them).
4. Myth: You can walk off extra pounds. Reality: Although walking is good exercise and most Americans don’t do enough of it, if you want to lose a noticeable amount of weight, it’s not the best method since it’s low intensity and doesn’t burn a lot of calories during or afterward. To substantially shrink your belly and keep it flat, Greenspan says you want an integrated approach of strength training, cardio (preferably intervals), and a calorie-controlled diet. Adding in a few extra miles on your feet daily as one part of an overall weight-loss plan is good and good for your health, but that alone probably won’t lead to significant results on the scale.
5. Myth: You’ll burn more fat on an empty stomach. Reality: The body torches about the same amount of flab whether or not you nosh before a workout, Greenspan says. But your body also needs fuel in order to perform at its best, build muscle, and burn calories, so you should always eat something light about 30 to 45 minutes before exercise such as a protein shake, yogurt, or a piece of whole-wheat bread with peanut butter.
6. Myth: You should do cardio and strength on separate days. Reality: According to Greenspan, there is no scientific reason to keep the two isolated, and you up your chances of hitting your goal—whether it’s health, strength, or a pants size—by combining them. And then there’s that whole time-saving perk. Greenspan suggests doing a circuit where you alternate between combo exercises (squat to row or press, for example) and short, high-intensity cardio bursts (such as sprinting on the treadmill). Going back and forth like this with minimal rest builds strength and gets your heart rate up even more than a typical half hour on the elliptical or Stairmaster at moderate pace.
7. Myth: Long and slow cardio training burns the most fat. Reality: While it’s true that lengthy, slow workouts will use up more fat for energy, they’re not the way to go for fat loss; instead focus on the total calories burned during and after your workout. Ditch devoting 75 mind-numbing minutes to a slow trod on the treadmill, and do interval training or higher-intensity exercise for half—or even a quarter—of that time, which kills more calories at a faster rate and keeps your metabolism revved post-gym sesh.
Check out the full article on Shape’s website HERE
3 Weight Lifting Myths… Debunked!
Myth: “Weight lifting will make me manly and bulky! I don’t want to look like a bodybuilder!”
Fact: This could not be further from the truth. Women do not have the levels of testosterone necessary to bulk up the way men do. Female bodybuilders have been consistently eating and training a specific way AND taking anabolic steroids for years to achieve the physique they have!
Attaining a body like that takes serious focus and years to accomplish. It will not happen overnight and certainly will not happen by accident. Think about it, if it were that easy to build muscle, wouldn’t more people be in shape?
Myth: “Women shouldn’t lift heavy weights. They should use light weights an high repetitions to tone up!”
Fact: If you want to spend years achieving what could have taken a few months, go right on ahead and play with the beauty bells. If you want to build a tight, lean physique in a short amount of time, pick up the heavy weights. As you just learned, women do not have the hormonal profile necessary to bulk up like men. So relax ladies, you won’t pick up a heavy dumbbell and wake up the next morning looking like the Incredible Hulk.
It takes hard work to “tone”. If it were easy and anyone could do it with light weights, wouldn’t everyone be in shape? There’s no point in lifting a weight lighter than the things you lift everyday (water bottles, your purse, a hair dryer… you get the idea). Do those activities tone you? NO. So pick up the heavy weights.
Myth: “I’m going to just do cardio until I reach my goal weight, then I’ll start lifting weights to tone up.”
Fact: Many girls falsely believe doing hours of cardio and starving themselves will result in fat loss. The weight they are ACTUALLY losing is primarily water and lean muscle. Loss of lean muscle mass will result in a “skinny fat” look and a slowed metabolism. Once that occurs, it becomes MUCH more likely that the body will store fat!
The more muscle you have on your frame, the faster your metabolism will be and the more calories you will burn JUST BY BEING ALIVE… NOT DOING ANYTHING! Muscle burns approximately 3x as many calories as the same amount of fat. So with that increased metabolism, it will become a whole heck-of-a-lot easier to lose excess body fat, because you will be burning a lot more calories even when you’re not exercising! With a faster metabolism, that also means you will be able to eat more without having to worry about “getting fat”.. this will make it easier to stick to… and more likely to become a LIFESTYLE.
That’s me in the picture btw <3 I hope you ladies are working hard on your goals! xoxo =)
You are stunning! Wow!
Note: Always check with your GP (Doctor) before starting any new vitamin/medication or supplements.
Article here (content was originally from M&F Hers):SYMBOL KEY
All of the supplements below have numerous benefits. Below is a symbol guide showing the primary benefits of each supplement.
- Lean Muscle Growth - Fat Burning - Overall Health
- Increases Strength - Increases Energy
WHAT IT IS: One of milk’s two proteins.
WHAT IT DOES: Whey’s primary characteristic is its digestibility. Once in the body, it breaks down quickly, swiftly sending its aminos to muscle tissue. This is beneficial because there are certain times of day (first thing in the morning, before and after workouts) when the lean whole-food proteins we normally recommend (eggs, chicken breast, lean steak, fish) digest too slowly to be effective. But whey doesn’t deliver only protein. It contains peptides (protein fragments) that have been suggested to help increase blood flow to muscles, which is particularly helpful before workouts, so that muscles may receive more oxygen, nutrients and hormones right when they need them.
HOW TO TAKE IT: Take 20 grams of whey protein (mixed in water) ﬁrst thing upon waking, within 30 minutes before workouts and another 20 g within 30 minutes after training. And you can always have a scoop as a snack between meals.
WHAT IT IS: Any number of compounds that serve to increase levels of nitric oxide in the bloodstream.
WHAT IT DOES: NO relaxes the muscles that control blood vessels, which makes them increase in diameter, allowing more blood to flow through them and to muscles. Because blood carries oxygen and nutrients such as glucose, fat and amino acids, more of these getting to your muscles may help support better energy production - so you can train harder for longer - and better recovery from workouts, which means bigger muscles that can be trained more often. Blood also contains a high percentage of water, which gets pushed through those wider blood vessels into muscles to create the muscle pump you experience when you train. That pump stretches the membranes of muscle cells, which may help you by signaling the cells to grow bigger. In addition, NO may helop support lipolysis, which is the release of fat from the body’s fat cells, allowing it to be burned for fuel.
HOW TO TAKE IT: Look for products that include ingredients such as arginine, citrulline, GPLC (glycine propionyl-L-carnitine) or Pycnogenol. Take one dose of an NO-boosting supplement about 30-60 minutes before workouts.
WHAT IT IS: Only the world’s most popular stimulant drug.
WHAT IT DOES: You already know it perks you up and improves focus, but it also has been found to support a boost in muscle strength, intensity and fat loss during workouts. And it works especially well when taken with green tea extract. Caffeine promotes an increase in the amount of fat that gets released from your fat cells. Meanwhile, green tea boosts metabolic rate, which is the way the body burns fat in the bloodstream. Taking these compounds together may just be the support necessarry to ensure that the fat that caffeine has released will get burned up for energy.
HOW TO TAKE IT: Take 200-400 milligrams of caffeine two or three times per day, with one dose 30-60 minutes before workouts.
WHAT IT IS: Two essential omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
WHAT IT DOES: What doesn’t fish oil do? It reduces may help support overall health, and, a biggie, it also has been found to turn on genes that stimulate fat burning.
HOW TO TAKE IT: Take 2g of fish oil three times daily, with breakfast, lunch and dinner.
WHAT IT IS: The other of milk’s two proteins.
WHAT IT DOES: Though they come from the same place, whey and casein couldn’t be more different. Casein is extremely slow to digest, which means it provides a steady stream of aminos over a span of several hours. That makes it ideal for certain time periods, like right before bed, when your body is about to go without food for seven to eight hours. In fact, one study performed by the Weider Research Group found that when subjects took casein protein before bed, they gained more muscle than those who took casein in the morning. Another study found that when subjects consumed a mix of whey and casein after workouts, they had improved muscle growth as compared to subjects who took just whey.
HOW TO TAKE IT: Take 20g of casein right before bed. Also consider combining 10g of casein with 10g of whey in your post-workout shake.
WHAT IT DOES: The unique structure of BCAAs gives them certain unique properties, all of which have physique benefits. BCAAs may help increase the length of your workouts - they can be burned as fuel by muscle tissue and they may actually help curb exercise-induced muscle fatigue. The BCAAs are also intimately involved in the creation of new muscle tissue, both as the building blocks and as the builder. Leucine, in particular, promotes protein synthesis, which is the process by which muscle grows. BCAAs may also help boost growth-hormone levels, reduce cortisol and increase levels of insulin, the anabolic hormone that’s critical to replenishing muscle tissue with nutrients after workouts.
HOW TO TAKE IT: Take 5-10 g of BCAAs with preworkout and postworkout shakes.
WHAT IT IS: An amino-acid-like compound that occurs naturally in muscle tissue.
WHAT IT DOES: Creatine’s most basic function is to help muscles create fast energy during exercise. Taking supplemental creatine may help increase the amount of energy the body has to draw upon, supporting increased endurance and strength. The compound also draws water into muscle cells, increasing their size and causing a stretch that can yield growth.
HOW TO TAKE IT: Take 2-5 g of creatine (depending on the form you use) before and after workouts with pre- and post-workout shakes.
WHAT IT IS: A nonessential amino acid.
WHAT IT DOES: When beta-alanine meets another amino acid, histidine, a beautiful thing happens: They get together and form a compound called carnosine. Carnosine has been suggested to improve muscle size, strength and endurance and support fat loss. Since the amount of carnosine the body can produce is directly dependent on how much beta-alanine is present, it makes sense to supplement with beta-alanine.
HOW TO TAKE IT: Take 1-3 g of beta-alanine immediately before and immediately after workouts.
WHAT IT IS: A healthy fat that just happens to be an omega-6 fatty acid.
WHAT IT DOES: Although other omega-6 fats are not so healthy, primarily because Americans tend to get too much of them in their diet, CLA is different. Numerous studies suggest it supports fat loss while simultaneously promoting muscle growth and strength. It’s main mechanism appears to support a boost in metabolism. It also appears to promote burning more fat during sleep, thereby sparing muscle tissue.
HOW TO TAKE IT: Take about 2g of CLA three times daily, with breakfast, lunch and dinner.
WHAT IT IS: An essential mineral.
WHAT IT DOES: Just about everyone knows that calcium is intrinsically linked to bone health, but did you know that it’s also required for muscle contraction? Without adequate calcium, muscles won’t contract properly. And research suggests this unassuming mineral can also help spur fat loss. This may be because calcium decreases the amount of dietary fat that’s absorbed by the intestines and suppresses a hormone called calcitriol, which is responsible for reducing fat burning.
HOW TO TAKE IT: Take 500-600 mg of calcium twice a day.
WHAT IT IS: The sunshine vitamin.
WHAT IT DOES: New research keeps coming; most of it supporting Vitamin D’s ample health benefits. Vitamin D is associated with greater muscle strength - interacting with receptors on muscle fibers to activate genes that increase muscle strength and growth. As a plus, D may help support fat loss, especially when taken in conjunction with calcium.
HOW TO TAKE IT: Take about 2,000 international units of vitamin D twice per day at the same time you take calcium.
GREEN TEA EXTRACT
WHAT IT IS: The active ingredients in green tea, particularly the polyphenol epigallocatechin gallate.
WHAT IT DOES: EGCG blocks an enzyme that normally breaks down norepinephrine, a neurotransmitter/hormone related to adrenaline that increases metabolic rate and fat burning, keeping norepinephrine levels higher. Green tea extract also has been suggested to help support enhanced muscle recovery after intense workouts, as well as aid in supporting healthy joint function.
HOW TO TAKE IT: Take about 500 mg of green tea extract standardized for EGCG three times daily before meals, with one dose about 30-60 minutes before workouts.
B COMPLEX 100
WHAT IT IS: A series of essential vitamins.
WHAT IT DOES: Think of it this way: B makes you buzz. The suite of B vitamins is critically involved in helping your body derive energy from the nutrients you eat and helping get oxygen to muscle tissue. Feeling rundown and lacking energy? It’s likely because you’re deficient in B vitamins, a common trait of hard-training individuals. Certain B vitamins have additional benefits - riboflavin can help the body digest and use the protein you’re eating to make sure you’re building muscle properly, and folic acid, in addition to being essential to fetal health, is involved in NO production in the body.
HOW TO TAKE IT: Look for a B complex 100, which will provide 100 mg of most of the B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) and pyridoxine (B6), as well as at least 100 micrograms of cobalamin (B12), folic acid (B9) and biotin (B7).
WHAT IT IS: An essential vitamin.
WHAT IT DOES: At the first sign of a tickle in your throat you probably start main-lining the C. That’s good, because the vitamin has been suggested to help support immune system function.Vitamin C is a powerful antioxidant that is also involved in the synthesis of hormones, amino acids and collagen and, on top of all that, it destroys free radicals, created from exercise and other stressors, that break down nitric oxide. Sparing NO from free-radicals helps support higher NO levels, and higher NO levels may promote increased muscle endurance, a reduction in exercise-enduced fatigue and increased support for lean muscle growth and strength.
HOW TO TAKE IT: Take 1,000 mg twice a day with meals.
WHAT IT IS: A blend of adequate amounts of major micronutrients.
WHAT IT DOES: Put simply, amultivitamin/multimineral complex fills in all the nutritional gaps in your diet. And, although we suggest you supplement separately with calcium and vitamins B, C and D, you should still take a standard multi. It may help support against the possibility of deficiencies in some of the other vitamins and minerals that can result from reduced food variety or calorie intake (read: dieting) and increased vitamin loss from exercise. Being deficient in many of these micronutrients can lead to low energy levels and restrict muscle growth, strength gains and fat loss.
HOW TO TAKE IT: Look for a multi that provides a minimum of 100% of the daily value of C, D, E and most of the B-complex vitamins and at least 100% of zinc, copper and chromium. Take it once per day with a meal, such as breakfast.
- The peanut is not a nut, but a legume related to beans and lentils.
- Peanuts have more protein, niacin, folate and phytosterols than any nut.
- Peanuts have a higher antioxidant capacity over grapes, Concord grape juice, green tea, tomatoes, spinach, broccoli, carrots and many more.
- Peanuts and peanut butter contain over 30 essential nutrients and phytonutrients.Peanuts are naturally cholesterol-free.
Broiled Tilapia and Cinnamon Spiced Butternut Squash
- 1 Tilapia Fillet (3-4 oz)
- 3 oz Butternut Squash diced
- 1 TB Olive Oil
- Frank’s Red Hot (you can sub with Tabasco or Tapatio)
Put oven on broil. Spray baking pan with non-stick spray. Put diced squash in a microwave-safe bowl and drizzle olive oil on top (mix well). The tilapia will need to be in for 5-10 minutes.. depends on the size.. but it should be flaky and white when it’s done. Nuke the squash for about 3-4 minutes depending on how soft you want it. Add a sprinkle of cinnamon and hot sauce and you’re done! Serves one! SUPER fast and easy =)
My quick, easy and healthy dinner tonight!
BANANA SPICE PROTEIN MUFFINS
- 3/4 Cup Organic Coconut Flour
- 2 Scoops Gaspari Myofusion Protein Powder in Banana Perfection (could sub with Vanilla)
- 1/2 Cup Stevia (could sub with Ideal)
- 1 tsp Baking powder
- 1 tsp Baking soda
- 1/2 tsp Cinnamon
- 1/2 tsp Nutmeg
- 1 Cup Mashed Very Ripe Banana
- 1/2 Cup Liquid Egg Whites
- 6 oz Plain Greek Yogurt
- 1 tsp Vanilla Extract
Instructions for baking are on my website! Click here =)
• Whey Protein
Whey protein is the most popular protein source for supplements due to its high biological value (biological value is a percentage that reflects the amount of protein retained for growth and maintenance. It is used as a measure of protein quality).Food sources that include whey protein: milk, ice cream, bread, canned soup, and other processed foods.
Whey protein comes in three different forms:
1. Concentrates - 80% protein
2. Isolates - 90% protein
3. Hydrolysates - 90% protein
Hydrolyzed whey protein has been cited by leading researchers as probably the best protein supplement source based on evaluation of cost, quality, availability of subtypes and constituents, research, production characteristics and taste.
The typical dose of whey protein is 25g per day.
The reason there are so many people taking whey protein is because the potential benefits in athletic performance. Whey protein may promote increased protein synthesis. It may also result in an increase of lean body mass and muscle strength with resistance training.
When to Use: Whey protein is fast absorbing and therefore is best used before or immediately after a workout.
GNC has an array of whey protein options in many different flavors: Whey protein options
• Casein Protein
Casein protein is the chief protein in cow’s milk that is high quality and slowly absorbed. It contains all of the essential amino acids, plus calcium and phosphorus. Food sources that include casein protein: cottage cheese, cream cheese, cheese, frozen desserts, ice cream, yogurt.
Benefits of Casein Protein
1. High quality, slowly absorbed protein. Casein is a slow digesting protein derived from milk. When compared to other sources of protein such as soy and whey, casein increases blood amino acids at a much slower and steadier rate. This delayed digestion and absorption of amino acids may be beneficial between meals or in the evening to provide a steadier supply of muscle fuel.
2. Preliminary research suggests that casein may serve as a good protein source to minimize protein catabolism (breakdown) during rest throughout the day.
When to Use: Due to its slow absorption rate casein protein is best used before sleeping or between meals.
Though there are not as many options of casein protein prevalent there are plenty of options at GNC:Casein protein options
• Soy Protein
Soy protein is a complete, high quality protein source obtained from soybeans. It contains all essential amino acids and the non-essential arginine and glutamine. Food sources that include soy protein: soy milk, soy cheese, tofu, soy nuts, soybeans, and other soy based products.
Benefits of soy protein:
1. Has been shown to help build muscle mass
2. May help maintain lean body mass
3. Has antioxidant effects shown particularly for exercise-induced oxidative stress
The typical dose of soy protein per day is 25g.
There are a variety of Soy protein options at GNC.com
• Egg Protein
Egg protein is highly digestible and absorbable in the body. Egg protein is high in protein and amino acids, but low in fat, cholesterol and carbohydrates, making it the perfect choice for dieting or for athletes looking to pack on lean muscle.
Benefits of egg protein:
1. Easily digested
2. Contains all 9 essential amino acids
Egg protein is not very widely made as other types of protein supplements. There are some very good egg protein options available at GNC.com
Sometimes I admit, it’s hard to make time for the gym… but that doesn’t mean you can’t fit in a exercise at home! You can literally do this workout just about anywhere.. home, dorm room, park, track… (the link is above) ENJOY! =)
Jamie Eason’s Cinnamon Swirl Protein Bread Recipe:
Makes 16 squares
1 square = 55 calories, 1 g fat, 8 g carbs, 5 g protein
Healthy Lemon Squares!!
(via Chocolate Covered Katie)
Preheat oven to 350 F. Combine crust ingredients, either in a food processor or by hand. (Make sure the oil is melted if combining by hand.) Press evenly into a well-greased 8×8 pan. (I used a piece of wax paper over the top, so it was easier to press down.) Cook 10 minutes, while simultaneously combining filling ingredients in a food processor or blender. After crust cooks, pour filling evenly on top and cook another 26 minutes. Let cool 10 minutes, then fridge uncovered for at least 2 hours (important, as this lets the custard set) before cutting with a sharp knife. If you’re having trouble cutting, leave out just a few minutes so the coconut oil softens. (Note: If you want fatter squares than what are pictured, you can times the filling by 1.5, cook 10 minutes longer, and fridge 2 extra hours.) Makes 12-16 squares.
Click to see: Substitutions & Nutrition Facts