I consider myself a life learner, and I don't believe anything anyone says until I've researched it myself. When it comes to fitness and dieting, the best results come after really understanding how your body works.
For the last week, I have really wondered what fat is. After all, if I can conquer the definition, shouldn't I be able to kick this flabby stuff? Maybe.
I've know for a long, long time that you can increase the size of a fat cell, and shrink it, but you can't get rid of it. So are we all born with the same amount of fat cells? Can we get more fat cells? I have so many questions... and I knew Wikipedia would be my best source for an answer.
Here's a small amount I gathered after reading about White Adipose Tissue:
We have two types of fat on our bodies, brown and white. The latter being the one we all despise. There is an average amount of fat cells on the human body, but they can be different sizes. The scariest part of all, they can increase in size (up to 4x) and then they will divide and increase the number of fat cells!
http://en.wikipedia.org/wiki/Adipocyte
So there's my little tid bit of information for the day. Hopefully this will help scare us away from ever gaining too much fat, since we cannot get rid of the cells we gain.
9.23.2008
9.11.2008
Ewww... I Gained Four Pounds!
I just got back from the doctors office for my 26th week prenatal check, and I received some disheartening news... I gained four pounds in two weeks! This is not good. I've been right on track with my pregnancy weight gain until now. Good thing I'm back to blogging, or this weight gain might get out of control!
9.10.2008
Eating for Two -- What a Lie
For any of you who are pregnant, I'm sure everyone has advice for you. The neighbor, your coworkers, your mom and mother-in-law, your siblings, friends... even the nosy lady at the grocery store. And with that advice come so many wives tales. One in particular is that you are now eating for two.
This, to me, is the worst one of all, because it encourages women to scarf down 4,000 calories a day. That's a lot of calories. My hubby doesn't even eat that much when he's in training - and he eats a lot of food in training.
What To Expect explains that you should only be eating an extra 300 calories a day during the 2nd and 3rd trimesters. In the 1st trimester, you should not be eating any extra calories, unless you are underweight or the doctor orders it.
To figure out how much you should be eating daily go to http://theboyfrienddiet.blogspot.com/2008/09/your-daily-calorie-requirements.html. Then add 300 calories to that amount to see what your recommended daily caloric intake should be.
It's important not to overeat when pregnant, not only so you can bounce back to your pre-pregnancy weight after the baby is born, but also to ensure the health of your new baby. So when everyone is telling you to eat for two, just smile politely. You know the truth about eating "for two."
This, to me, is the worst one of all, because it encourages women to scarf down 4,000 calories a day. That's a lot of calories. My hubby doesn't even eat that much when he's in training - and he eats a lot of food in training.
What To Expect explains that you should only be eating an extra 300 calories a day during the 2nd and 3rd trimesters. In the 1st trimester, you should not be eating any extra calories, unless you are underweight or the doctor orders it.
To figure out how much you should be eating daily go to http://theboyfrienddiet.blogspot.com/2008/09/your-daily-calorie-requirements.html. Then add 300 calories to that amount to see what your recommended daily caloric intake should be.
It's important not to overeat when pregnant, not only so you can bounce back to your pre-pregnancy weight after the baby is born, but also to ensure the health of your new baby. So when everyone is telling you to eat for two, just smile politely. You know the truth about eating "for two."
9.09.2008
Your Daily Calorie Requirements
Here is a calculator from Mayo Clinic that helps you figure out how many calories you need each day:
Calorie Calculator
Calorie Calculator
Oops! I'm Pregnant!
Okay, so it's been like over six months since I have written a post. I actually do have a very good reason for neglecting this site... I'm pregnant.
As you can imagine, I'm about six months pregnant. It was hard to write about dieting when my waistline was steadily growing. Now I have come to terms with it, and still have lots of advice to give. Especially now, because I don't want to be one of those women who gain 50+ pounds while pregnant. Don't get me wrong, I would love to just pig out, but I know how hard it will lose the baby weight after.
Oh and by the way... my boyfriend and I were married in March. Just two weeks before we found out we were expecting. Wow! So much for being newlyweds.
As you can imagine, I'm about six months pregnant. It was hard to write about dieting when my waistline was steadily growing. Now I have come to terms with it, and still have lots of advice to give. Especially now, because I don't want to be one of those women who gain 50+ pounds while pregnant. Don't get me wrong, I would love to just pig out, but I know how hard it will lose the baby weight after.
Oh and by the way... my boyfriend and I were married in March. Just two weeks before we found out we were expecting. Wow! So much for being newlyweds.
2.19.2008
The Glass Ceiling
I know, I know... this isn't about diet or exercise, but it's a great article. Check it out:
http://www.boston.com/news/nation/articles/2008/02/19/clintons_struggle_vexes_feminists/?page=2
http://www.boston.com/news/nation/articles/2008/02/19/clintons_struggle_vexes_feminists/?page=2
2.08.2008
Meet Me on BodySpace!
Hi All!
I just signed up for an account on BodySpace so I can track my workouts and progress. You can also find some great people, trainers and fitness models, to get advice from.
Just go to www.bodyspace.bodybuilding.com and sign-up. I haven't put my pictures up yet (I want to see some progress before I show off my not-so-toned physique).
Meet me on Body Space... the link is over on the right! And, if you know of any other sites let me know!
I just signed up for an account on BodySpace so I can track my workouts and progress. You can also find some great people, trainers and fitness models, to get advice from.
Just go to www.bodyspace.bodybuilding.com and sign-up. I haven't put my pictures up yet (I want to see some progress before I show off my not-so-toned physique).
Meet me on Body Space... the link is over on the right! And, if you know of any other sites let me know!
2.07.2008
Finally Get that Great Butt You've Wanted!
Find Out Your Body Type and Start Working Toward the Body You Want!
Today I was reading HERS - the female version of Muscle and Fitness Magazine- and I found out that we each have a certain body type. Each type affects our body composition and the way fitness programs affect our bodies.
There are three types: ectomorphic, mesomorphic and endomorphic.
Ectomorphic:
Figuring out your body type can help you improve you fitness plan so it starts working the way you want it to. You can read about some of the different traits associated and recommended workout plans here:
http://web.muscleandfitnesshers.com/training/80
The basic premise is working areas in a different way that will finally work. For instance, I need to do more cardio or interval training to keep my heart rate high enough to build fat. I also need to work my "high-fat" areas to change their structure. Using a moderate amount of weight will help me to build muscles without getting to bulky.
If you are more of the ectomorphic, you will want to increase the weight in order to bulk up the muscle. It's just about balancing what you have with what you want and finding a plan that's going to give you the results you are looking for.
And do not forget to eat healthy and drink lots of water...
**As always, you should consult a physician before starting an exercise program.
There are three types: ectomorphic, mesomorphic and endomorphic.
Ectomorphic:
- lean
- tall
- low body fat percentage
- long legs
- have trouble building muscle
- think Angelina Jolie
- easy to gain muscle
- fit
- hourglass figure
- small waist
- large bones/ wide shoulders
- think Mariah Carey
- gain fat easily and have trouble losing it
- round/ pear/ apple figure
- wide waist
- Think Roseanne or Sarah Michelle Gellar
Figuring out your body type can help you improve you fitness plan so it starts working the way you want it to. You can read about some of the different traits associated and recommended workout plans here:
http://web.muscleandfitnesshers.com/training/80
The basic premise is working areas in a different way that will finally work. For instance, I need to do more cardio or interval training to keep my heart rate high enough to build fat. I also need to work my "high-fat" areas to change their structure. Using a moderate amount of weight will help me to build muscles without getting to bulky.
If you are more of the ectomorphic, you will want to increase the weight in order to bulk up the muscle. It's just about balancing what you have with what you want and finding a plan that's going to give you the results you are looking for.
And do not forget to eat healthy and drink lots of water...
**As always, you should consult a physician before starting an exercise program.
2.05.2008
Does This Make Me Look Fat?
New Workout Clothes for Motivation
One of the main reasons I hate working out is my old, unflattering exercise clothes. The cotton is stretched, the black is faded, and the seams are starting to fall. Yesterday, I decided I have had enough!
I went to Target, because I refuse to spend more on workout clothes than on regular clothing. Plus, have you looked at Target's selection of clothes lately? You can find some pretty cute items if you try. Anyways, I tried on about 20 pairs of pants/ capris before finding a few I liked.
When I woke up this morning, I was excited to workout, because I wanted to wear my new clothes! I put on the fitted pants with my standard tank and was feeling pretty good. The pants feel better since they are not falling off and they stay drier because of the material.
The first pair are "yoga knee pants" by Champion - just a fitted capri. The other pair are also capris but have a cute purple band at the waist of the pants, which I think gives a nice slimming affect.
Unfortunately, "activewear" is not always the most flattering, so taking half the floor into the dressing room to find a good pair is necessary. If you still need some tips, I've come up with a few that I think will help.
Body Type - Recommended Clothing:
One of the main reasons I hate working out is my old, unflattering exercise clothes. The cotton is stretched, the black is faded, and the seams are starting to fall. Yesterday, I decided I have had enough!
I went to Target, because I refuse to spend more on workout clothes than on regular clothing. Plus, have you looked at Target's selection of clothes lately? You can find some pretty cute items if you try. Anyways, I tried on about 20 pairs of pants/ capris before finding a few I liked.
When I woke up this morning, I was excited to workout, because I wanted to wear my new clothes! I put on the fitted pants with my standard tank and was feeling pretty good. The pants feel better since they are not falling off and they stay drier because of the material.
The first pair are "yoga knee pants" by Champion - just a fitted capri. The other pair are also capris but have a cute purple band at the waist of the pants, which I think gives a nice slimming affect.
Unfortunately, "activewear" is not always the most flattering, so taking half the floor into the dressing room to find a good pair is necessary. If you still need some tips, I've come up with a few that I think will help.
Body Type - Recommended Clothing:
- Small bust - padded sports bra
- Try Victoria's Secret - I have a great one that has removable padding
- Short legs - capri pants or shorts
- Big butt - fitted pants that widen at the legs
- I say show it off, but if your self-conscious by all means...
- Hourglass - try pants with a band at the waste to emphasize your midsection
- Large bust - a super sports bra, with a sports tank over it
- I don't have large bust so I'm trying my best
1.28.2008
Get Fit at Work - Treadmill Workstation
Just last month I was suggesting to coworkers that a treadmill/ computer desk would really help me shed some unwanted body fat. Well, little did I know that this is an actual reality.
While surfing the morning news via the web, I found this article which gives a snippet of what it would be like to work and walk at the same time.
Check it out here: Globe and Mail - Burning and Earning
Although the woman in the video says that walking and analytics were not her strong point, she did feel like she was benefiting from walking during work. She also notes that coworkers were making fun of her, but I would rather jokes about looking dorky exercising at work than jokes about my jiggly behind!
It's an interesting concept and one that would, most likely, cost companies more than they are willing to shell out on their employees well being. I guess if nothing else maybe I should get one of those exercise balls to sit on at work!
While surfing the morning news via the web, I found this article which gives a snippet of what it would be like to work and walk at the same time.
Check it out here: Globe and Mail - Burning and Earning
Although the woman in the video says that walking and analytics were not her strong point, she did feel like she was benefiting from walking during work. She also notes that coworkers were making fun of her, but I would rather jokes about looking dorky exercising at work than jokes about my jiggly behind!
It's an interesting concept and one that would, most likely, cost companies more than they are willing to shell out on their employees well being. I guess if nothing else maybe I should get one of those exercise balls to sit on at work!
1.23.2008
Iron Yoga - New Exercise Alert!!
Yoga is one of the best forms of exercise. It tones and lengthens muscles, improves flexibility, and is know to relieve massive amounts of stress. Regular yoga is fantastic for its low-impact quality, but what about those of us who want a little more oomph?
Well, that's where Iron Yoga comes in. It's a hybrid of yoga and strength training, so you get the best of both worlds. Here's how it works - when you are in a yoga pose you pick up a couple of dumbbells so you can challenge your upper body to build strength. Which is a really good idea if you already do yoga but need a little more work in your upper body and arms. I'm thinking Jennifer Aniston and Courtney Cox Arquette!
It's a good way to save time and tone your arms, while still reaping the awesome benefits of yoga.
(don't forget to ALWAYS consult a fitness professional before trying a new workout)
Well, that's where Iron Yoga comes in. It's a hybrid of yoga and strength training, so you get the best of both worlds. Here's how it works - when you are in a yoga pose you pick up a couple of dumbbells so you can challenge your upper body to build strength. Which is a really good idea if you already do yoga but need a little more work in your upper body and arms. I'm thinking Jennifer Aniston and Courtney Cox Arquette!
It's a good way to save time and tone your arms, while still reaping the awesome benefits of yoga.
(don't forget to ALWAYS consult a fitness professional before trying a new workout)
1.14.2008
Eat More, Gain Muscle, Burn More Calories - My New Approach
As I explained last week, my calorie deduction diet was only helping me lose fat (and muscle) not gain muscle. My reason for dieting was so I could look healthy and fit - not skinny! The current Hollywood trend is definitely not an appealing one to me.
My new plan is to increase my caloric intake, and start a rigorous fitness plan. My diet will include the best of the best foods like:
-Fruits: apples, oranges, berries, bananas, avocados
-Veggies: broccoli, asparagus, carrots, spinach
-Meat: chicken, fish, shrimp
-Etc: natural peanut butter, wheat bread, pasta and rice, oatmeal, green tea
Eating "clean" like this will ensure more energy. My workouts will compose of warming up, weight training, and cardio. Here is the workout program my boyfriend put me on this weekend:
Warm-up
-walk on treadmill for 5 minutes
Weight Training:
-step-ups with dumbbells, on flat bench
Example: http://www.shapefit.com/quadriceps-exercises-dumbbell-step-ups.html
-stationary lunges with one foot on bench
-squats
-stiff leg deadlifts with dumbbells
Example: (similar, no barbell) http://www.stumptuous.com/cms/displayarticle.php?aid=116
Cardio
-interval treadmill walking: start with 5 incline, at a swift pace for 5 minutes; increase speed, drop incline to 0 for five minutes; reduce speed, increase incline to 10 for five minutes; back to zero with increased speed for 5 minutes; up to 15 incline, reduce speed for 5 minutes.
Of course, my boyfriend is a trainer and understands my health and fitness needs, so make sure you always consult a health professional before undertaking any exercises.
My new plan is to increase my caloric intake, and start a rigorous fitness plan. My diet will include the best of the best foods like:
-Fruits: apples, oranges, berries, bananas, avocados
-Veggies: broccoli, asparagus, carrots, spinach
-Meat: chicken, fish, shrimp
-Etc: natural peanut butter, wheat bread, pasta and rice, oatmeal, green tea
Eating "clean" like this will ensure more energy. My workouts will compose of warming up, weight training, and cardio. Here is the workout program my boyfriend put me on this weekend:
Warm-up
-walk on treadmill for 5 minutes
Weight Training:
-step-ups with dumbbells, on flat bench
Example: http://www.shapefit.com/quadriceps-exercises-dumbbell-step-ups.html
-stationary lunges with one foot on bench
-squats
-stiff leg deadlifts with dumbbells
Example: (similar, no barbell) http://www.stumptuous.com/cms/displayarticle.php?aid=116
Cardio
-interval treadmill walking: start with 5 incline, at a swift pace for 5 minutes; increase speed, drop incline to 0 for five minutes; reduce speed, increase incline to 10 for five minutes; back to zero with increased speed for 5 minutes; up to 15 incline, reduce speed for 5 minutes.
Of course, my boyfriend is a trainer and understands my health and fitness needs, so make sure you always consult a health professional before undertaking any exercises.
1.11.2008
Get the Toned Body You Want - Start Eating More Calories!
Wow! I was amazed to find out that my current diet will not allow me to gain muscle mass. The only thing that is happening by my calorie reduction is a loss in both fat AND muscle.
Apparently, you need to eat more calories in order to build muscle mass. You cannot lose fat and build muscle at the same time, as stated in this GoAskAlice@Columbia.EDU article. So to transform you body into a more Jessica Biel-ish figure, knowing the biology behind our bodies and how eating and working out effects them is imperative.
By the way, I consulted with my boyfriend on this (by the way, I put up a new pic of us...isn't he so cute!) and he said he has been telling me this all along - oops! Now I have to decide what approach I want to take and how I am going to get my celebrity figure.
I will let you know...
Apparently, you need to eat more calories in order to build muscle mass. You cannot lose fat and build muscle at the same time, as stated in this GoAskAlice@Columbia.EDU article. So to transform you body into a more Jessica Biel-ish figure, knowing the biology behind our bodies and how eating and working out effects them is imperative.
By the way, I consulted with my boyfriend on this (by the way, I put up a new pic of us...isn't he so cute!) and he said he has been telling me this all along - oops! Now I have to decide what approach I want to take and how I am going to get my celebrity figure.
I will let you know...
1.07.2008
Eat Fast Food Without the Guilt!
Most of you, like me, do not have time to make lunch everyday. Luckily, fast food joints have realized that it is important to have healthy choices available. Below I have listed some healthier choices when eating out.
McDonalds - Grilled Chicken Snack Wrap w/ Honey Mustard: 320 Calories
Quizno's - Chopped Salad w/ Low Fat Ranch (ditch the flatbread): 400 Calories
Chinese - Moo Goo Gai Pan w/ Steamed Rice (split meal in half): ~460 Calories
Jimmy Johns - Turkey Tom w/ Avocado Spread or Honey Mustard (no mayo): 345 Calories
Steak & Shake - Turkey Club w/ reduced fat mayo (no bacon): 352 Calories
Arby's - Regular Roast Beef (1 Arby's sauce packet): 335 Calories
Pizza Hut - 1 Slice Cheese or Veggie Pizza & Side Salad w/ Low Cal Italian: ~300 Calories
*When ordering sides, opt for the salad w/ low cal dressing, broth soup, fruits or veggies.
**Calories and recommendations are estimated by using Calorie King or restaurant nutrition calculator guides:
-www.calorieking.com
-www.pizzahut.com
-www.steakandshake.com
-www.arbys.com
-www.mcdonalds.com
-www.quiznos.com
-www.jimmyjohns.com
McDonalds - Grilled Chicken Snack Wrap w/ Honey Mustard: 320 Calories
Quizno's - Chopped Salad w/ Low Fat Ranch (ditch the flatbread): 400 Calories
Chinese - Moo Goo Gai Pan w/ Steamed Rice (split meal in half): ~460 Calories
Jimmy Johns - Turkey Tom w/ Avocado Spread or Honey Mustard (no mayo): 345 Calories
Steak & Shake - Turkey Club w/ reduced fat mayo (no bacon): 352 Calories
Arby's - Regular Roast Beef (1 Arby's sauce packet): 335 Calories
Pizza Hut - 1 Slice Cheese or Veggie Pizza & Side Salad w/ Low Cal Italian: ~300 Calories
*When ordering sides, opt for the salad w/ low cal dressing, broth soup, fruits or veggies.
**Calories and recommendations are estimated by using Calorie King or restaurant nutrition calculator guides:
-www.calorieking.com
-www.pizzahut.com
-www.steakandshake.com
-www.arbys.com
-www.mcdonalds.com
-www.quiznos.com
-www.jimmyjohns.com
1.03.2008
Diet Tip for Desk Workers
I work behind a computer all day long, so when I saw the article on msn.com about Workouts for Desk Jockeys I was excited!
Sitting at a desk all day can cause you to gain weight and lose muscle. Unfortunately our bodies are still designed for our less civilized days. Constant movement and periods without food is what our bodies still understand, not desk jobs and readily available snacks.
Here are a few helpful tips:
-Take brisk walks on breaks and lunch
-Use the stairs instead of the elevator
-Stretch throughout the day
-Walk memos over to people, don't just email
-Start an exercise regimen before work, during lunch, or after work
My eating tips:
-Avoid the vending machine - nothing tastes THAT good in there anyway
-Bring fruit and veggies to snack on
-Drink lots of water to avoid dehydration
-Make your lunch the night before
-Avoid pastries, donuts, fried foods
Sitting at a desk all day can cause you to gain weight and lose muscle. Unfortunately our bodies are still designed for our less civilized days. Constant movement and periods without food is what our bodies still understand, not desk jobs and readily available snacks.
Here are a few helpful tips:
-Take brisk walks on breaks and lunch
-Use the stairs instead of the elevator
-Stretch throughout the day
-Walk memos over to people, don't just email
-Start an exercise regimen before work, during lunch, or after work
My eating tips:
-Avoid the vending machine - nothing tastes THAT good in there anyway
-Bring fruit and veggies to snack on
-Drink lots of water to avoid dehydration
-Make your lunch the night before
-Avoid pastries, donuts, fried foods
Diet Hiatus
Sorry I have been gone so long! Getting sick along with family visits has turned my diet upside down. I have to admit, for New Years Eve I was anything but motivated. But it's time to get back on the diet saddle!
Next post to come shortly!
Next post to come shortly!
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