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!
- 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!
Urbancaseymariee’s Top 13 Nutrition Tips:
- Have fruit every breakfast. Breakfast is the best time to load up on vitamin rich fruits, such as bananas, kiwi, mango, apple, peaches and plums. I like 1/4 of 2-3 of these fruits on a nice bed of raw steel cut oats with almond milk and cinnamon. While fruit is technically high in sugar, don’t be scared of it— it is one of the healthiest things you can fuel your body with for a long day. All the antioxidants and vitamins will ensure you have an amazingly healthy kick-start.
- Think of food as vitamins and minerals more than anything. When I pair fruits and vegetables together, I think of it as unlocking different minerals and vitamins. For example, I always put citrus in my spinach salad because vitamin C helps absorb iron. And while it is proven that you do not have to match up foods to unlock their nutritional value, it does help greatly with absorption. It is KEY that you ensure you have a VARIETY of fruits and veggies, so that you are consuming a plethora of different benefits. So instead of eating 3 apples a day, try having a kiwi or orange (vitamin C), Banana (K), and Mangoes (K and Vitamin A). The more variety, the more benefit!
- Eat every 2-3 hours to boost metabolism. If you eat proper portions every 2-3 hours, your body will be less likely to go into starvation mode and more likely to feel fueled. You want to ensure your body feels as though you are in an environment where food is surplus— it will therefore be less tempted to store fat by means of having a palpable energy supply.
- Limit animal products and by-products. I can not STRESS this point enough. Casein is your enemy, and heme iron as well. You do not have to agree with me— many don’t— but I vouch for a vegan diet when possible. My reasons can be summed up in this video.
- Ditch counting calories. Nothing was more detrimental than counting calories for me. Sure, I lost weight faster. Sure, I learned about the nutritional content of certain foods and learned how to manage my portion sizes— But past that, I got obsessive. Here’s my deal: If you feel like you need to learn what I mentioned above, then count calories (on myfitnesspal, where you can look at your micronutrient values and LEARN about what you consume) ONLY UNTIL you ‘get it’. You know what’s a portion size, you know how many calories a banana is, etc. Once you ‘get it’, just stop. Once I kicked calorie counting to the curb, I stopped bingeing, got more energy, and more confident, and only gained 6 lbs back. And wow— that may seem scary— but eating disorders are much scarier to me than being healthy.
- Drink water between meals. Doing this (instead of drinking water only with meals) will allow the body to properly use it’s digestive juices when your finished with your meals instead of being diluted by water. By skipping water at meal times, you will therefore have better absorption of essential nutrients, and digest your food better. That being said, drink tons of water between meals to boost metabolism and more benefits!
- Find your staple go-to health foods. Whether it be steal cut oats, a tofu scramble, a special spinach stirfry, soup, or fruit salad, find your favorite staple healthy meals AND ingredients (some of mine are oats, cinnamon, almond milk, tofu, and raspberries) and wa-la, healthy meals come easier!
- Refueling is key. EAT after you workout— preferably a vegan protein shake with almond milk (Warrior blend is amazing). If that’s not your thing, try whey. It is essential that the muscles are rebuilt after your workout, it is non-negotiable.
- Fiber is your new best friend. Keeps your fuller, longer— helps clear the colon— is amazing for the intestines, extremely high in non heme iron and 0g of sugar. I take rolled or steel cut oats, raw, in almond milk. Pile high with any ingredients of your choice!
- Fat is not the enemy, sugar is. Specifically, cane sugar. FAT does not make you fat, sugar is the addictive source of all fat-logging problems. The less sugar you consume, the less you will crave it. Avoid ARTIFICIAL sugars at all cost (this does not include fruits!
- Keep your body guessing. Eat different meals every single day, whether it be a new combo on your oats or a new type of veggie. It will ensure your body gets plenty of nutrients and a variety of what it needs— and will be more likely to shed fat because it won’t be in a completely steady state. (Be sure to get vitamin B12 through fortified foods or a vitamin pill, and some selenium through seaweed salad or brazil nuts each week!)
- Eat alkaline foods more often. This is key. The more alkaline foods you eat, the better your body will function. There have been many studies done on this— to find a chart of most-alkaline (awesome) foods and most acidic (bad, ie cane sugar) check this out HERE (includes a description of why to eat alkaline). Fyi, lemon and lemon juice have an alkalizing affect on the body— weird, huh? :)
- Eat Plant Based >80% time. I think one of the best books you can ready is “Healthy Eating, Healthy World” to promote a plant-based diet at least 80% of the time. When doing so, you’re not only helping the environment, world hunger, and the economy, but you are helping YOUR BODY. When eating plant-based, you expose your body to so many more vitamins and minerals you would otherwise miss when consuming dairy and meat products. Not only that, but the fiber found in fruits and vegetables is incredibly good for your body. It is said that eating 2 handful of nuts is equivalent to running 4 hours a week (via video from #4) and that even 5,000 hours in the gym can not equate to the health benefits of eating vegan for one week. And while plant-based does not mean being completely vegan, making the jump to eating almost entirely plant-based is one of the best things you can do for your body, ever.
Let me know if you have any questions!! <3
1. Too much of a good thing is no good at all
Some die-hard weightlifters will swear by the massive amounts of protein they consume to help their muscles repair and grow. However, if they took into consideration that human breast milk, the food for the fastest growing humans on earth (our babies), is only about 5% protein, it really isn’t necessary! Over-consuming animal protein puts a strain on our bodies, particularly our liver, which has a low tolerance for processing uric acid, a by-product of digesting animal protein. In North America, it is very hard to fall short on our protein needs, given you are consuming enough daily calories.
2. “But animal protein is a complete protein, and therefore better!”
Yes, animal protein is a “complete protein”, however, that just means more work for your body! Since these amino acids are already built up into a dizzying, complex array of complete protein strains, your body needs to break it all down into separate amino acids before utilizing them. This significantly slows down digestion, and forces your body to work harder on breaking down protein than it should have to. Green leafy vegetables such as spinach and romaine lettuce, for example, are rich in ready to use, easily absorbed amino acids. When you fuel yourself on foods that are easier to digest, your body can direct more energy into healing the wear-and-tear on your muscles caused by a workout (whether it be weight lifting, running, or yoga). Not only will you heal quicker on a diet of plant food proteins, you will also have more energy for the next day’s workout.
“Arguably of even greater importance than the raw materials that foods do or do not supply is the ease at which they are digested, absorbed, assimilated, and eliminated. The less our food choices demand upon our digestive and metabolic capacity, the greater opportunity the body has available for recovery and regeneration after our training sessions.” ~ Dr. Rick Dina
3. Cooking food denatures proteins
With the quality of meat produced today and the chance of parasitic infection, meat is usually cooked prior to consumption. However, cooking protein is widely known to denature it, and up to 50% of the protein value is thought to be lost in this process. So you may have started out with a 30g piece of chicken, but after cooking has rendered it to 15g, little remains to be absorbed during the arduous digestive process. Alternatively, vegetable-sourced proteins don’t require heat processing in order to be safely consumed, thus maintaining their digestive-enhancing enzymes and protein integrity.
4. Animal Foods are Pro-Inflammatory
Arachidonic acid is a pro-inflammatory fatty acid found in varying concentrations in all meats. Following a workout where the muscle has been torn, whether it is from bench pressing or simply stretching, it is anti-inflammatory foods that should be consumed for optimal healing. Fruits, vegetables, raw nuts, and seeds contain high levels of Omega 3 fatty acids that promote rejuvenation and soothe, rather than aggravate, inflammatory conditions. They are also high in the antioxidant vitamins (like A and C) that further support this healing process.
5. But I need to combine vegetable proteins to get what I need!
Frances Moore Lappe, the creator of the “protein combining” idea, recounted that theory in a later book. “In combating the myth that meat is the only way to get high-quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually, it is much easier than I thought.” However her retraction is not nearly as publicized as her original, albeit wrong, theory. You can rest assured that eating a wide variety of plant-sourced proteins in your daily diet would be suitable to meeting your nutritional needs!
Tips for getting more plant protein into your life:
- Enjoy a green smoothie for breakfast, or post-workout snack.
- Use raw sprouts in sandwiches, omelets, on top of pastas and salads; basically anywhere you can hide them (and tolerate them) – Alfalfa is a favorite among even the most sensitive of taste buds.
- Chlorella or Spirulina tablets – If you don’t mind the taste of the powders, a teaspoon or two in a drink is a fantastic addition to any diet, as it is filled with vitamins and minerals.
- Toss some chia or hemp seeds over your salads or cereal.
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 =)
According to Japanese Scientific Research, full ripe banana with dark patches on yellow skin produces a substance called TNF (Tumor Necrosis Factor) which has the ability to combat abnormal cells. The more darker patches it has the higher will be its immunity enhancement quality; Hence, the riper the banana the better the anti-cancer quality.
Yellow skin banana with dark spots on it is 8x more effective in enhancing the property of white blood cells than green skin version.
Eating 1-2 banana/s a day increases immunity.
Please pass/share and stay healthy.
Here are some awesome benefits and facts about Bananas:
- 110 Calories
- 400 mg of Potassium (10%of daily recommended value )
- 4 g of Fiber (16% of daily recommended value)
- 14.8 g of Sugar
- 1 g of Protein (2% of daily recommended value)
- Vitamin C (16% of daily recommended value)
- Vitamin B6 (20% of daily recommended value)
- Bananas are good for your heart and nerves: Bananas contain a high dose of potassium - an essential ingredient to keep your heart and nervous system in good shape.
- Bananas are good for your kidneys and bones: Benefits to the kidneys and the bones are again due to the high potassium content of bananas.
- Bananas can act as mood enhancers or mild sedatives: Bananas contain tryptophan (although it’s not one of the major sources, a medium still contains about 10.6 mg of tryptophan). Tryptophan is one of the 20 amino acids which are building blocks of proteins
- Bananas are good for your blood: Bananas are one of the highest sources of naturally available vitamin B6: Vitamin B6 plays an important role in converting tryptophan to serotonin (read #3 above), and also helps the body to make hemoglobin - a crucial ingredient of your blood. Vitamin B6 is also essential for antibody production and to maintain a healthy immune response.
- Bananas are good source of dietary fiber: A single serving (one medium-sized banana) contains 16% of the daily recommended dietary fiber intake for a normal adult - that’s substantial for a single serving of any food.
Hope you all had an amazing weekend (:
Sugar Free Vegan Fudge
- 4 tbsp coconut butter
- 1/2 a large, very-ripe banana (80g)
- 1/4 tsp cinnamon (optional)
- scant 1/16th tsp salt
- sweetener if desired, to taste
- 2 tbsp cocoa powder
- optional: 1/4 tsp pure vanilla extract
Make sure your coconut butter is melted before use. Combine all ingredients in a mini food processor (or double the recipe for a regular-sized food processor, so it’ll blend better.) Then smooth the fudge into a container or even candy molds. (Plastic containers work well, because you can pop the fudge right out.) Place in the fridge for a few hours, or freeze for a few minutes. You can freeze it for longer periods of time, but just be sure to thaw for at least 15-20 minutes prior to eating.
CLEAN EATING CHOCOLATE BROWNIES
- 1/2 cup Oatmeal
- 3 tbsp Coconut Oil (preferably Organic)
- 1/2 cup Stevia
- 1/3 cup Plain, Nonfat Greek Yogurt
- 1 tsp Vanilla Extract
- 1/4 cup Unsweetened Baking Cocoa
- 1/4 cup Chocolate protein powder (preferably casein)
- 1 Egg and 1 White
- 1/3 cup Dark Chocolate Chips or Nuts (optional)
1. Mix dry ingredients together
2. Mix wet ingredients together
3. Combine everything together
4. Put in 8 X 9 pan
5. Heat Oven at 350 for about 20 minutes.
6. These can be stored in the freezer if you cannot eat all at once or want to space out eating proportions.
Mango,Pear and Pineapple smoothie
This looks so helpful! Veggie cooking cheat sheet!