October 22, 2009 at 9:48 pm / Filed under Fitness
One of the big mistakes that people make when going to the gym is repeating their workouts over and over again. Although this can be successfully done for a few sessions in a row and even up to a few weeks in a row, it is important to keep changing things up. The only way that your body, specifically your muscles, will respond to weight training is by constantly changing it. If you have become accustomed to certain exercises or routines, your body no longer finds it challenging and compensates by not improving. I’m pretty sure that is not your ultimate goal, not to mention, how boring it can be.
So how can you fix this? Well there are many ways to work around this and keep your muscles guessing. You can start by changing the order in which you do certain exercises. You can also try completely new exercises altogether. There are many websites out there that show you different exercises and how to perform them properly (very important!). Check them out and switch up a few of your exercises. I personally like this one: http://bodybuilding.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.exrx.net%2FExercise.html . Sometimes just changing the way that you grip a machine can be all the difference that you need. No matter what method you use, just keep in mind that your workouts must be challenging in order to get results. If you are really out of ideas, you can always hire a personal trainer. A good trainer will provide you with a completely different routine every time you workout, keeping you motivated and moving you closer to your goals.
October 7, 2009 at 8:57 pm / Filed under Fitness
I used to wonder why it is that many women today still do not lift weights - despite its numerous benefits. The truth is that most women have many misconceptions about weight training and the biggest one is that they will bet bulky. Now I agree that looking like a female Arnold Schwarzenegger is not very appealing but the reality is that this is not possible. You see women do not have enough of the muscle building hormones (aka testosterone) in order to gain that amount of muscle. Heck, most men can’t even put on that amount of muscle, unless of course they use steroids (which is a very harmful substance and is definitely not recommended).
So those women that you see in the magazines that look ridiculously humongous, they use steroids and other types of drugs to look that way. But the women that you see in the fitness magazines and gossip magazines that look lean and toned (I’m not talking about Angelina Jolie, but more like Jessica Biel), those women lift weights to get that look. And they don’t lift 2 # dumbbells either. Refer to my post on the weight lifting mistake of not lifting heavy enough - if it’s too easy, you will not get results. And lifting heavy, or at least moderately heavy, is the way to get the most benefits. The more muscle you have, the faster your metabolism is (which helps you lose weight even faster). And remember that muscle takes up less space than fat, so more muscle and less fat will make you look leaner - not bulkier.
So when a woman claims that weight training made her bulky, she was probably referring to the fat covering her muscles -not the muscle itself. Because all of the weight training in the world will not help you look leaner if you are fat. So losing fat and weight training is the ideal combination to get that lean look you are after.
September 9, 2009 at 9:46 pm / Filed under Recipes
I have been craving delicious fried rice for some time but the thought of ordering it at a chinese restaurant (with msg - yuk!) totally held me back from indulging. so i decided to come up with my own recipe, that way i know exactly what is going in there. the recipe is pretty flexible as you can use just about any type of vegetable that you like and any type of protein that you like (just substitute shrimp or chicken for the tofu).
whatever you do, do not omit the oyster sauce, soy sauce or the drizzle of sesame oil, as this is where all the flavors are.
Makes 4 servings
1 package firm tofu
2 cups frozen mixed vegetables, chopped
2 eggs, slightly beaten
2-3 cups brown rice, cooked
4-5 tbsp low-sodium soy sauce
2-3 tbsp oyster sauce
Sesame oil
Instructions:
Cut tofu into ½ inch slices. Place on a few layers of paper towels, top with a few more paper towels, and place a pan or heavy object over the slices to drain the water. Let sit for about 10 minutes. Cut slices into ½ inch cubes. Place the cubes on a non-stick cookie sheet and bake in the oven at 350 degrees for 30 minutes or until light golden brown. Set aside.
In a large pan, cook the vegetables in 2 tbsp of water for 2 minutes. Add the eggs and cook until the eggs are scrambled with the veggies and completely cooked through. Add the brown rice, tofu cubes, soy sauce and oyster sauce and stir until heated through. Remove from heat and lightly drizzle with sesame oil. Enjoy!
August 13, 2009 at 10:18 pm / Filed under Fitness
So by now we know the importance of weight training (if you’ve been reading my blog at least) and you probably know the basics. But did you know that most people make one crucial mistake when they lift weights? Not lifting a weight that is heavy enough. Just showing up at the gym and going through the motions won’t necessarily get you the results you want. If you leave the gym and you are not sweating and exhausted - then you have not worked out properly. Who said this would be easy;)
So what could be the problem? You need to be challenged, or better said, your muscles need to be challenged. They should be completely tired and fatigued by the time your done working them out. That’s when you know you are doing it right. So how can we accomplish this? By increasing the weight you are lifting. According to a study done by the University of Michigan, most beginners will chose a weight that is well below what is actually needed to stimulate growth. (If you are worried about “growing” too much, don’t worry. Keep reading my blog - I have a post coming up that will address this issue.)
So what will happen if you increase the weights? You would be amazed at how quickly your body would change. You would increase your metabolism (read: burn more calories every day…lose fat), firm up, strengthen your bones, increase coordination and balance, and so much more. So how do you know if you are lifting heavy enough? If you can do more than 20 repetitions (or less, depending on your goals), than you are definitely lifting too lightly. You should find that the end of each set, probably the last 2-3, is difficult to complete. Remember to keep good form at all times (very important!). And don’t forget to constantly re-evaluate the weight you are lifting. Lifting the same amount of weight for the same amount of repetitions week after week means you are not challenging yourself - which is the key to success in the weight room!
July 9, 2009 at 4:38 pm / Filed under Nutrition
By now, I’m pretty sure you know how important it is to exercise - especially resistance training. But did you also know that what you eat (or don’t for that matter) immediately afterwards can have a major effect on your results? That’s right, it is extremely important to properly re-fuel your body right after an intense resistance training session. By not eating within the appropriate time, typically between 1/2 hour to 1 hour right after you finish, you will lessen your results by quite a substantial amount. So if you want to get the most from your workout - you MUST eat right after! The quicker, the better, as your muscles are very receptive at this critical time.
So what should you be eating, you ask? There are so many different things that you can eat. Your options are pretty much limitless; however, there are some things you should keep in mind. First, you want to eat something that will be quickly absorbed by the body. Second, you want a good combination of both simple carbs and protein - not fat (this will slow down the absorption of your meal greatly). Third, you want to have this meal right after your workout, or never more than an hour afterwards.
So what do I recommend? Simple - a protein shake made with milk (I use rice milk) with some fruit in it, like a banana or strawberries. Not only is the protein quickly absorbed but the sugar in the milk and fruit are the perfect simple carbs. Keep in mind that although a shake is ideal, it is not your only option. It is acceptable to go home (or a restaurant) and eat a nice meal - just make sure it’s within the time frame I suggested. So make sure to plan ahead the next time you head to the gym, and have your meal or shake ready to go.
June 23, 2009 at 4:13 pm / Filed under Fitness
Ever wonder why all of your wonderful dieting attempts always end the same way? Have you been dieting and finally hit a plateau and don’t know how to get the scale moving again? The answer is quite simple: lift weights! Many people seem to be confused by that simple piece of advice, but it truly works. Dieting alone results in you losing precious lean muscle from your body - which you never want to do! By adding weight training to your routine, along with your diet, you preserve that muscle and actually gain some along the way, which results in a leaner, firmer, healthier body. Not only will lifting weights help speed up your metabolism, but for every pound of muscle you gain - you burn an extra 50 calories a day! Add 2 pounds of muscle and you are looking at an extra 100 calories a day (if it doesn’t sound like a lot to you, just think that eating an extra 100 calories a day will result in 10 pounds of fat every year). So just by adding weight training to your exercise routine, and a healthy diet of course, you will lose up to 10 lbs. in 1 year, and that’s without changing your diet. And don’t worry about the muscle making you look any bigger, because it’s actually much denser (hence, smaller) and takes up much less space in your body - resulting in you being smaller (assuming you are overweight) and much firmer (who doesn’t like that!).
Want to give it a go? Don’t forget that not only do you need to maintain proper form at all times but you also need to lift weights that are heavy enough (you should be able to perform each exercise around 15 times and be very close to fatiguing the muscle). Be sure to include all of your major muscles. Perform your weight lifting routine around 3 times a week. Consult a personal trainer if you are unsure of what to do. And remember, consistency is key, so make this a part of your routine and stick with it to get the best results.
June 4, 2009 at 10:10 pm / Filed under Nutrition
I remember when the 100 calorie snack packs first hit the grocery stores. I thought - what a great idea. I must admit, I too thought they were a great tool to help manage my weight. Honestly, who could resist the convenience of your favorite fattening snacks, in a small, portion-controlled little baggy that you could take with you anywhere. But that was a long time ago…before I realized the importance of eating REAL food (and not something that can be stored in your pantry forever without going bad!). So although they do look tempting, I’ve learned to totally stay away from that aisle altogether - although, I occasionally splurge with a box of trisquits (not too bad for your waistline).
Although I always wondered how bad these cute little treats could actually be, I now have an answer. It turns out that they may actually cause you to gain weight! Yes, they actually do the complete opposite of what they are marketed for. How sneaky of them! A new study reported in the Journal of Consumer Research found that people actually ate more when eating the snack packs than those who were given regular-sized bags of chips. Okay, so I guess they were given access to the entire box but anyways, they claim that people feel they have a “license to overeat.”
So, clearly, these processed foods should not be part of your regular diet. Not only will you end up eating more, calorie-wise, but you’ll also be eating junk. These snacks have zero nutritional quality, which is probably another reason people overeat them. Without quality ingredients like fiber and protein, you’re bound to get hungry quickly (probably before you’ve finished your first little snack pack!). Want my advice? Switch to Mother Nature’s snack packs - apple, banana, orange, etc. Not only are they loaded with vital nutrients and fiber, but they come in the handiest little packages - good to go anytime - no wrappers required!
April 23, 2009 at 11:36 pm / Filed under Fitness
If going to the gym to you means pulling up to one of the cardio machines and skipping the weight room, you may be hitting a plateau very soon. one of the biggest mistakes people make when trying to lose weight is to put all of their efforts into doing only aerobics. According to the latest survey by the Sporting Goods Manufacturers Association, more than 80% of women omit weight-training from their exercise routines. Big mistake, ladies! You see according to a new study in the Journal of Sports Science and Medicine, people who include resistance training to their aerobic sessions eat a whopping 517 fewer calories a day than those who only do cardio. That may, or may not, seem like a lot of calories to you, but over the course of a year that could mean an additional 23 pounds lost - just by including weight-training 3 times a week along with your cardio sessions. Pair that up with a healthy diet, and you are on your way to a great body in no time! Did I mention how much firmer your butt will look from lifting those weights??
March 5, 2009 at 7:31 pm / Filed under Nutrition
according to the latest studies - only if you can eat more than 2200 EXTRA calories a day for more than 5-6 days! you read that right. the researchers claim that carbs are primarily used as energy and hardly ever stored as fat, contrary to popular belief. scientific research has shown time and again that extra carbs are burned and released as heat - not stored as fat. so what makes us fat then? that’s pretty simple - it’s FAT. when you eat something containing fat, the fat gets stored immediately as fat in your body. so those fried chips go directly to your thighs (or belly, or butt, you get the point).
so does that mean we can eat all the carbs we want??? i don’t think so, imo. at the end of the day, it’s still a basic energy equation, meaning that if you eat more calories than your body can use, you will most likely gain weight. and eating alot of processed carbs is never a good idea. not only have all their valuable nutrients been striped and they cause your blood sugar to go up (which is very bad for many different reasons), but they are also probably filled with preservatives (read-chemicals!).
so my final thoughts are - everything in moderation. eating to much of anything can be a problem. but i wouldn’t worry too much about whether something is a carb or protein (or fat, fot that matter). i think the important thing is to eat things that have nutritional value - and that typically means whole plant foods that have little or no processing. besides, adding a hint of sugar on top of that freshly cut grapefruit has far more benefits than not eating the grapefruit at all - yummm (besides, 1 teaspoon of sugar only has 16 calories, or better yet make that agave syrup and your guilt will totally subside:).
February 4, 2009 at 7:12 pm / Filed under Uncategorized
this is a wonderful, light drink that is enjoyed throughout Mexico. it can be made from an assortment of fruits, depending on what’s in season.
3 cups strawberries*, chopped coarsely
6 cups water
½ cup sugar**
¼ cup lime juice (optional)
Fresh mint leaves for garnish
Preparation
Add the fruit and 2-3 cups of the water to a blender and puree until smooth. Strain through a sieve into a large pitcher.
Add the rest of water, 1/2 cup of sugar and lime juice if using. Stir well and add more water and sugar as needed. Garnish with the mint if desired. Serve well chilled.
Nutritional Information
Per serving (8 oz.): 70 calories, 0g fat (0g saturated), 16.5g carbohydrate, 1g protein
*you can substitute other fruits like watermelon, cantaloupe, cucumber, pineapple, etc.
**you can use splenda in place of the sugar. The nutritional values for this will be: 24 calories, 0g fat, 5g carbohydrates, 1g protein
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