Anything and Everything

get-thinspiration:

make sure you click on the picture to see the reality to #5

(Source: mintjournal, via transluzent)

(Source: fitnesstreats)

fitnessinprogress:

1. Stretch Before You Exercise

Although fitness experts have debated about the best time to stretch, the consensus is that it’s better, safer, and more effective to stretch after you have warmed up your muscles. Before exercise you can warm up with easy movements…

(via lovefitspo-deactivated20120914)

stayfitnotfat:

How to tone up and build some muscle. 

#1: Weight train 3x/week minimum. Consistency is key here.  Results are yours for the taking with consistent effort, even if you have a poor workout or are too tired to give it your all on certain days, getting in the gym 3x/week to generate even a little bit of weight-training stimulus will pay off over time.

#2: Train with heavy weights. Ladies, get over your “responsive arms” and “thunder thighs”–lifting enough to coax the muscles into responsiveness and generate soreness is not only a good indication of the degree of muscle break-down a workout generates but also a necessity to build lean mass and achieve fat loss while at rest.  Let your muscles do the fat burning for you.

#3: Train to failure. While you are grabbing that heavy weight, go ahead and make sure it is one that you can lift 10 times, but not 11.  Getting to the point of breathlessness, burning in the muscles and inducing failure with heavy weight all guarantee the hormonal cascade necessary for muscle building and fat-burning: increased lactic acid, growth hormone, testosterone, cortisol, adrenaline–an optimal formula to get the body responsive (more on this here).  Since this is a very intense technique, rotate periods in your training where you don’t train to failure, like adding a light “resting” period when you train with lighter weights for 1-2 weeks and then go back to training to failure in your workouts for 6-8 weeks.  Check out Metabolic Effect’s Rest-based Training Concept for more info on how to use this technique safely and effectively.

#4: Eat protein pre-workout. Here’s where the fat-burning side of the equation comes in…eating 20-30 grams of whey protein 20-30 minutes before a workout, along with ~5g of branched chain amino acids (BCAAs) encourages the body to pull from fat stores to power the workout and preserves muscle being used for energy.  Limit the carbs pre-workout since insulin’s presence in the blood effectively shuts down lipolysis (burning stored fat).

#5: Eat protein (and a little carb) post-weight training workout.  In order to capitalize on your tough weight workout, give your body the amino acids (protein) it needs to repair muscle.  You will also need some carb in order to release insulin (the muscle-building pathway depends on it), however, too much carb will also store fat.  Find your unique Carb Tipping Point to know how many grams you should be getting.  I recommend starting with 20-30g protein and 20-30 grams carbohydrates (depending on your size) post-weights–good choices include bananas, honey, grape juice and white potatoes.

#6: Eat protein (and a little healthy fat) post-cardio workout. After a cardio-only workout, the muscles don’t require the same insulin stimulus as after a weight workout.  In fact, post-cardio is one of the best opportunities to burn fat.  Eating a bunch of carbs after a cardio-only workout may blunt the fat-burning effect of the workout so stick with veggies, lean proteins and even fats.  Here is my favorite post-cardio shake:

In a blender or Vitamix, blend:
20-30 grams egg white protein powder
8 oz unsweetened almond milk
2 tbsp natural peanut butter
5 grams L-glutamine
Liquid Stevia to desired sweetness (I use Chocolate flavor)
1 cup ice

#7: Eat all your starchy carbs for the day in your post-workout meal, and the very next 2 small meals. For example, if you weight-train at 6am, you eat carbs with a post-workout meal at 7am, 10am and 1pm.  If you train at 7pm, you eat starchy carbs at 8pm, 6am and 9am the next day, etc.  Your metabolism is elevated for at least the first few hours after the workout is over (maybe longer) and so the best time to capitalize on muscle building and utilize an elevated metabolism to avoid fat storage is in the hours following your workout.  Starchy carbs include foods like potatoes, brown rice, oatmeal, squash, zucchini, pumpkin, whole grains, quinoa, etc.  Consume your designated bites of starch according to your ME Burner Type at each of the meals.  At all other meals (2-3), eat just lean protein and fibrous veggies (greens, etc).  More about Best Carb Choices.

#8: Sleep a minimum 8 hours each night. One of the hardest things for most of us to do, but without a doubt a key part of the muscle-building process.  Adequate rest and sleep are imperative in the quest for results.  Sleep is one of the key times in terms of growth hormone release, and is also one of the best times for fat burning.  However, sleeping only a few hours and/or eating a very high carb meal right before bed means that most of your sleep is spent digesting food and not even getting into the fat burning process yet.  Pair adequate rest with optimal nutrition for best results!

(via lifeofstrength)

2petitephysique:

Happy Mindful Monday! I hope everyone had a fabulous weekend! Now that it’s Monday again you might be feeling a bit stressed out with the new week ahead. Stress can cause heart attacks, it can bring on any disease, memory loss, and long-term disability. Here are 13 solutions to keep everything in…

(Source: 2petitephysique)

yoga-and-greentea:

Here are some of my favorite pre workout and post workout snacks.

Pre Workout

• sliceof whole wheat bread with one tbsp of natural peanut butter and half a sliced banana
• sliced apple with one tbsp of natural peanut butter
• small fruit salad with a dozen almonds
• Luna bars (various flavors, but chocolate smore is my all time favorite!)

Post Workout

• sliced turkey meat
• chocolate protein shake (I keep a container of whey protein powder in my locker at the gym, so I usually just add water to it, but if I’m at home I can get creative)
• low fat or fat free greek yogurt
• cottage cheese with cut up strawberries
• veggies + hummus (usually combined with a little turkey meat on the side for extra protein)

YUM YUM YUM.

(via soon2befit)

(Source: officialteamgreen, via startnew-habits)

(Source: blogilates, via startnew-habits)

be-a-better-me:

Why You Should Eat Oatmeal

Toss the soup and warm up with a steaming bowl of this ridiculously healthy treat.

Famous for protecting the heart, this hearty (no pun intended!) grain packs tons of additional health benefits. From stabilizing blood sugar levels to improving the immune system, antioxidant- and fiber-packed oats will keep you healthy and full until lunchtime.

A study by the International Journal of Epidemiology found that diets high in whole grains and fruit can ward off breast cancer in pre-menopausal women. So mix in some berries or a banana to really boost your benefits! The simplest way to prepare is also the healthiest way. Buy Quaker Oats Quick Oats (or another brand of quick-cooking oats). Simply measure out ½ cup and add it to a bowl with 1 cup water or milk (bonus points for substituting coconut, almond, or soy milk!). Add frozen berries (like antioxidant-packed frozen wild blueberries) before microwaving for 1½ to 2 minutes on high, or add fresh berries or a sliced banana after it’s cooked through.

Seriously upgrade your bowl with a sprinkle of cinnamon, which protects the heart and boosts brain function, and a tablespoon of chia seeds (a superfood packed with iron, calcium, and omega-3s).

Really in a hurry? Even fast food joints like McDonald’s and Dunkin’ Donuts have oatmeal on their menus these days. So hit the drive through on your way to work, but tell ‘em to leave out the brown sugar and add cinnamon instead.

More Oatmeal Recipes:
Orient-Express Oatmeal
Sunflower-Cranberry Oatmeal
Whole Grain Raspberry Breakfast Bars
Oaty Egg Florentine
Strawberries and Cream
Maple-Bacon Oatmeal
Chai Oatmeal

(via Oatmeal Recipes - National Oatmeal Month | Women’s Health News Blog: Latest Health Headlines and Tips to Stay Healthy)

(via startnew-habits)

fitbunney:

This is part of an installation of articles that I’d be writing to help nurture total beginners of weight training (whom I’d, unabashedly call - Iron Babies).

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Ah… the Iron Garden - that exclusive little section in the corner of your gym. It’s where meatheads,…

This is something I need to follow through with. The weight room scares me!

(Source: )