Weight Loss

 Years of research, and searching for "the answer" when we all know what we need to be doing..basically eating whole/pure foods and cardio with resistance training. If I spent more energy in my workouts as I did in researching the newest diet I would have been in shows a long while ago. I realize it takes ALOT of patience..patience of 3-6 months to see results when following everything like the bible, and now I see why so many people give up. Everyone knows how to lose weight, but they just look for other ways, loop holes, websites, pills, and diets, but we end up feeling the exact same. This process took me a while because I kept getting side tracked with all those ideas instead of fully commiting to eating clean and going to the gym forcing myself to put on a heavy sweat, whether it was in cardio classes, boxing classes, step classes (with heavy weights), heavy weight lifting, HIIT training or circuit training. My collar bones started popping out month after month, then my face looked thinner, then came a flatter looking stomach. I am still in the process of losing more body fat througth nutrition and working out. Help yourself by visiting http://www.freedieting.com/tools/calorie_calculator.htm to figure out how many calories you need in a day. Try to burn 500 calories per day, 3500 per week, which equals one pound. Eating tons of Protein and healthy fats will help you lose the pounds, and keeping carbs reasonably low. Paleo diet helped me understand clean eating and the effects food have on your body

                                           ...Merry Christmas

 

 

CLEAN FOODS

Protein: lean meats, fish, eggs, cottage cheese, Yves veggie meals, egg whites etc…

Carbs: oats, rye bread, yam, brown rice, veggies, fruit, whole grains etc…

Fats: Avocados, nuts, seeds, olive oil etc…

-NO sugar, Limited dairy, NO processed

-still confused on what to eat? Keep it simple and only eat things you can kill or grow

-Count your calories AND know your Macro ratios per meal (protein/carbs/fat) are your carb grams too high? Protein too low?

-Drink close to a Gallon of water a day…approx. 16 cups

-Go to the gym and lift HEAVY weights, the more muscle you have the more calories you burn. Each pound of muscle burns approx. 70 calories, and you will NOT “bulk up” ladies…women simply do not have enough testosterone to get bulky looking unless they go to extremes . You should be doing about 3-4 sets of 8-10 reps, with 10 being difficult to complete.

-Don’t focus on your body weight…instead buy a scale that measures body fat percentage and focus on that number once a week same morning after waking up.

-If you become lazy and just decide you don’t feel like going to the gym for a while…sure that’s ok, but do NOT become lazy about what goes into your mouth…stick to the clean eating so you are at least doing half the job…nutrition is 80% of your results. Eat every 2-3 hours to keeps your metabolism high and running with your macronutrients (protein/carb/fat).

-Nutrition is very significant as a clean diet will shape your body, while working out burns calories, and builds muscle.

-After lifting go for a 30 min jog OR do some HIIT training (high intensity interval training) and sprint every other minute for no more than 20 minutes on a treadmill, and feel the burn.

I am not a nutritionist, and I am not a Personal Trainer. I am a young woman who played sports at a national level then had an accident where I lost all motivation, and self-esteem, and gained 40lbs. I couldn’t walk on the beach without chafing my legs, and I hated being the bigger friend. I couldn’t suck my belly in anymore or feel comfortable in my tight gym shirts. I thought to myself “god, wouldn’t it be nice to wear jean shorts with a bikini top, not a muffin top!”, and I thought “that girl is so lucky to have a body like that”, but no that girl is not just simply “lucky” she worked hard for her body, and stuck to a clean diet, and is walking around proud of it like the rest of us wish we could, and we can. There is no such thing as fat genes just fat jeans, so stop making excuses. You have seen millions of healthy transformation photos on the internet about girls who lost it all in 6 months or a year, so why can’t you? You have to really want it, and if time is your excuse then plan days to make your healthy meals (Sunday you can cook for 3 day’s worth of meals, and then Wednesday you can cook for the rest of the week) do you want to stay heavy with this one life you were given? Do you want to keep looking at photos and seeing a blob of a body instead of a shapely one?Do you want to keep avoiding mirrors or wishing you were her? Start now, what’s there to lose? Only weight. The main thing is to give it TIME…it takes time to lose weight just like it gradually takes time to gain it, and it’s hard to notice at times because it’s so gradual, but if you take the easy way out such as diets or simply not eating then your health will become a major issue, and your body will not end up tight and shapely, but instead...skinnyfat.