8 EXERCISE MYTHS YOU SHOULD TRASH TODAY!

8 EXERCISE MYTHS YOU SHOULD TRASH TODAY!

Everywhere you look you will find exercise information.  It can come in fitness magazines, the beauty salon, YouTube, Facebook, Instagram, your co-workers, the Internet, and nearly everywhere you look in the media.

You will see catchy headlines such as, “Lose 10 Pounds in a Week with No Exercise at All!”, and “Eat What You Want and Still Still Lose Weight”  The marketing ploys don’t end. They will use any tactic necessary to get you to buy their product(s).

Along with the vast amount of exercise information coming to us at every conceivable angle, there are many myths leaving the consumer thoroughly confused.  In this article I will be discussing several exercise myths, giving you the facts and dispelling the fiction.

Myth #1: Exercising with weights will bulk you up. Fact: – Excess calories from protein, carbohydrates, and fat will bulk you up, not resistance training. Fat is bulky and inactive while muscle an active, lean and dense tissue.  The more muscle you acquire, the more fat you will burn at rest and during activity.

Myth #2: Muscle weighs more than fat. Fact: – A pound of muscle and a pound of fat weigh the same, a pound. As previously stated, muscle is more dense, and takes up less space than fat. Adding muscle to your physique will create curves and make you appear smaller in the absence of excess fat.

Myth #3: If I stop weight training, my muscle will turn to fat. Fact: – Muscle cannot turn into fat any more than fat can turn into muscle. The two are not interchangeable. They are two completely different tissues. You can increase or decrease fat and muscle, but the two cannot change into the other…. Ever!

Myth #4: Crunches will make my abs visible. Fact: – Crunches will build the abdominal muscle, but your abs won’t shine through until you remove the layer of fat covering them. When it comes to “ripped” abs, they are built in the kitchen, coupled with proper exercise.

Myth #5: Weighted crunches will make my midsection thick. Fact: – The abdominal muscle is a thin layer of muscle tissue, and not able to grow much in size like other body parts.  Therefore, adding resistance to your abdominal training will just increase your midsection strength. It is the oblique exercises such as side bends and twists that can contribute to a thick waist.

Myth #6: Exercise burns fat. Fact: – Exercise burns calories, and eating correctly with added exercise can aid in fat burning. Weight loss is not a one-shot approach. There are many angles, and you have to tackle each of them in small to moderate amounts. Knowing the right food combinations can give you the advantage on fat burning.

Myth #7:  Exercising with light weights and a lot of reps will get me defined. Fact:  Training with light weights will build muscle endurance. If your goal is to get defined, you should also incorporate a healthy diet balanced in macronutrients and add some cardiovascular exercise.

Myth #8:  I just want to tone up, not build muscle. Fact:  When you weight train you build muscle. There is no “toning” about it.  As a woman, you have the ability to control the amount of muscle you add to your frame to a certain extent.  Hormonally, women will not build a large degree of muscle mass. However, you can add more muscle size by increasing your protein intake and overall calories.  For a woman to add a lot of muscle, it takes a lot of hard work and dedication, and sometimes steroids.

Final Thoughts….

Now that we have dispelled exercise fact from fiction, you are better equipped to get in the shape you desire.  Always strive for excellence and keep a positive attitude.

Are CARBS the ENEMY? | Carbs & Fatloss | Low Carb vs High Carb

Are CARBS the ENEMY? | Carbs & Fatloss | Low Carb vs High Carb

Are CARBS the ENEMY?

Do they have a place in your fatloss routine?

In this video I will be discussing whether carbs are the enemy and whether carbs can be used in your fat burning routine.

Are carbs good or bad? Should you avoid carbs? Are low carb diets sustainable?

 

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RECIPE | Sheet Pan Herb-Roasted Chicken with Red Potatoes & Kale

Herb-Roasted Chicken with Red Potatoes & Kale

For best results, use a larger three-quarter size sheet pan instead of a standard 13” x 18” half sheet pan for this recipe. This will allow the vegetables enough room to be spread into a single layer without overcrowding, while keeping all ingredients to one single pan.

Keeping all ingredients on a single sheet pan is important in this case because the juice from the chicken and lemon wedges will mingle with the fresh herbs to infuse the potatoes, onion, and kale with incredible flavor while cooking.

Prep time: 10 minutes Cook time: 40-47 minutes Serves: 6

Ingredients:

1½ lbs. red potatoes, cleaned and cut in half 1 large red onion, roughly chopped 6-8 whole garlic cloves, finely minced 3 T. extra virgin olive oil 2 T. fresh rosemary, minced Sea salt and black pepper, to taste 6 bone-in, skin-on chicken thighs 10-12 sprigs fresh thyme 1 large lemon, cut into 8 wedges 2 c. fresh kale, washed, tough stems removed, and thinly sliced

Directions:

  • Preheat oven to 400°F and line a large, rimmed baking sheet with parchment paper or a Silpat® baking mat. Set aside.
  • In a large mixing bowl, combine potatoes, red onions, minced garlic, olive oil, and fresh rosemary. Generously season with salt and black pepper, to taste, and arrange the veggies on the prepared baking sheet in a single layer.
  • Add the chicken thighs to the bowl and coat with any remaining rosemary and olive oil mixture. Season the chicken with additional salt and black pepper, if desired, and nestle in between the veggies along with the lemon wedges and sprigs of fresh thyme.
  • Roast in the pre-heated oven for 30-35 minutes, or until the veggies develop nice color and the chicken is nearly done. Remove baking sheet from the oven and stir in the fresh kale.
  • Return the sheet pan to the oven and roast for another 10-12 minutes, or until the chicken is completely cooked* and the kale is wilted. Remove from oven and transfer chicken and potatoes to a serving platter and loosely cover with foil. Let chicken rest for 5 minutes before serving. Enjoy!
 

*Note: Always cook meat to temperature, not by time. Actual cooking time will vary based on a number of factors, including internal starting temperature, individual oven variations, size and thickness of the meat, what else is in the oven while cooking, etc…

The minimum safe recommended cooking temperature for chicken thighs is 165°F (74°C).  

Beat Dieters Dilemma | What to Do When Willpower Fails

Pretty much everyone can recall a time when their best intention to stick with a diet & exercise regime weakened and failed. I’d be willing to be it’s happened to you more than once, especially if you have been a player in the diet and exercise game.

Being fat and failing to stay on your diet feels like a personal defeat. It is embarrassing to imagine people thinking, “She has no Willpower“…”She’s a fat ass that eats too much“…”She can’t control himself”.

The worst thing is that you may believe these things yourself. But you are WRONG Girl… Wrong! Here’s why:

Depending on willpower to sustain you through a diet and fitness program is like jumping out of an airplane with a handkerchief for a parachute.

Evolution is Against You.

The problem is that when you set out to get fit and lose a significant amount of weight, you are actually forcing your body to do something that it has been designed to resist.

At the most basic level, evolution is against you. Since the dawn of mankind, our physiology has developed mechanisms to conserve precious energy. In earlier times, loss of bodyweight was always a potential threat to survival and as a result, our body’s immediate response to a reduced caloric intake (a diet) is to slow its metabolic rate and store fat. It thinks you’re in a FAMINE and starving to death, so it’s main objective will be to store fat so you have calories to survive until your next meal.

To compound the problem, physically depriving yourself of energy quickly leads to a deep, systemic urge to eat that is impossible to deny.

To add insult to injury, social and emotional factors come into play to further test your already weakened resolve. In time, be it three days, three weeks or three months, your diet plan will eventually crash and burn.

It is clear that willpower is no match for nature; however, there are proven strategies you can easily learn that are far more effective and reliable.

Create Systems and Habits.

It is not enough to simply decide to “eat less” or “completely cut out junk food” or to just pick a new “life sucking diet” from the long list available.

You must understand exactly why you are doing this in the first place. Ask yourself:

Why did you decide to change your diet and lifestyle?
What rewards are waiting for you once you hit your goal?
Precisely how you will handle every detail of your exercise and nutrition regime?
Who will be your supporters?
How will you manage the internal and external saboteurs that lie in wait to defeat you?

If you are able to use systems that later develop into habits, you command powerful tools that replace and eventually eliminate any dependence on willpower.

Here are some examples to get you on your way. You can easily use your imagination to customize these and also design new ones to meet your needs.

1. Use a structured eating plan. If you are not completely confident that you understand what constitutes a healthy, balanced diet and that you can design a plan to consume enough calories so that you lose no more than one or two pounds a week, buy a session with a registered dietitian, health coach, or fitness trainer. This knowledge will last you a lifetime and puts you way ahead of all the other “dieters” out there.

2. Avoid Hunger. Plan what you are going to eat for the entire day in advance, three small meals and two or three decent snacks. Don’t get caught short, starving with nothing to eat. Buy a small, insulated cool-pack, stock it with snacks and always have it with you. Eat a meal or a snack every three hours at least when you start. Allow yourself one “anything I want meal” each week; enjoy two when you are on track and losing steadily. Schedule them and write it down. Don’t start with a fasting protocol such as intermittent fasting right off the bat. This is only going to keep you hungry and your body will urge you to eat until you finally cave. This can be added later down the road to boost your fat loss but not right from the start.

3. Always include some exercise. Walking is a good start; jog if you are able. Easy and simple is best at least when your starting because it builds habit and won’t be so difficult to stick too; save the tough stuff for when you are in shape and exercise is a habit. When you get to this point, for added fat loss benefits try HIIT running. Jog/run for 1 minute, walk for 2 minutes (6-8 sets). It’ll take you about 20-30 minutes but you will continue to burn fat for hours after the workout accelerating your results. Do this 3 times a week and you’ll have a solid cardio plan. Schedule your exercise in advance and log exactly what you do. Always remember, doing something is a thousand percent better than doing nothing.

4. Get a partner to join you; at the very least, show and explain your plan to someone and ask for their support. Set daily, weekly and monthly goals in writing and have your supporter hold you accountable. If you make your goal, they take you out to dinner. If you fail, you buy them dinner.

5. Create a vision. Sitting in a quiet place, relax and visualize exactly how you will look and feel and enjoy life more when you have reached your goal. Make a movie in your head; make it in color with sounds, smells and actions. Look at yourself in the movie and then write a list of ten or twelve adjectives that describe how you look and behave. Describe yourself physically, mentally, socially and spiritually. Envision and repeat: I am (your description). Do this at least three times a day and whenever you are feeling stressed, overworked, tired, angry, nervous or afraid. It sounds Woo Woo but trust and believe it does work to keep you focused and motivated towards your goals.

Strategies like this do three things for you.

They help you avoid circumstances that lead to bad lifestyle choices in the first place.

They help create an environment that is conducive to making healthy lifestyle choices a habit, simply a natural part of your routine.

They build motivation and a correct mental attitude that is the essential first step to achieving weight loss, health, and well-being.

 

When you have systems and habits working for you in place of unreliable willpower, success is much easier. A fitness plan that does not include this kind of an approach is usually doomed to failure before it begins.

Are Carbs Your Enemy? | Find Out the Real Truth

Are Carbs Your Enemy? Find Out the Real Truth

Carbs which are short for carbohydrates have received a really bad rep. Nobody serious about losing weight is showing carbs any love. There are low carb diets, no carb diets, etc. Even celebrities have come out and said that they barely consume any carbs to maintain their slim, toned figures. So, are carbs really bad for you?

Carbs can be good and bad for you. When consumed at the right times, carbs can in fact help to boost your metabolism and help you lose more weight. They give you the energy to work out harder and carbs also make you feel better. People on low carb diets often feel sluggish and easily irritated. This is a side effect of low carb diets.

Carbs are your friend and not your enemy. You just need to know which the good carbs are and when to consume them. You’ll also need to be aware of how to combine your carbs with the other macronutrients for fat loss benefits.

First Let’s talk about the negative effects of carbohydrates.

-Carbs have a direct impact on a well-known hormone called Insulin. Carbs spike insulin levels and elevate blood sugar higher and faster than all other macronutrients (proteins and fats). In the presence of high insulin levels, it’s pretty much impossible to burn fat as fuel because your body will also burn stored glucose before it can get to the fat stores.

-Excess carb intake creates a lot of water retention (bring on the bloat), which leads to a soft look so it makes you look and feel bloated.

Now, let’s look at the positive effects.

Carbs are the purest, most natural forms of fuel, provided you eat the NATURAL carbs from sources like brown or white rice (I personally prefer white rice because brown rice tends to have anti-nutrients but that’s a story for another day), potatoes, etc. A doughnut is NOT a natural source of carbs.

Carbs help to build muscle, boost metabolism, raise thyroid output, keep leptin (your body’s #1 fat burning hormone) levels in check, improve the free testosterone to estrogen ratio for both men and women, burn more lower stomach fat and much more.

I personally practice carb cycling because I have found it helps me get a jump on fat loss by replenishing my well-spent muscles and keeping my metabolism from dropping due to calorie restriction when I am cutting.

I also find because I practice HIIT Training on a regular basis being solely low carb or kept causes my performance to suffer and me to fatigue a lot faster.

These are definitely some good reasons to keep carbs in your diet. In fact, if carbs help you lose weight faster, why would you even want to eliminate them? You just need to substitute bad carbs with good carbs in moderate amounts.

So what are good and bad carbs?

Cakes, doughnuts, white flour products and actually any processed form of carbohydrates are best avoided. Most people have difficulty doing this because of habit. They are so used to eating these comfort foods that giving them up just seems so painful. Making this crucial change to good carbs will make all the difference. Examples of good carbs would be rice, potatoes, squashes, fruits, etc. Eating these starchy carbs when prepared the correct way, will really benefit you.

Of course, there are a few more factors like combining your carbs and when to consume them. However, those are beyond the scope of this article which just aimed to show you that carbs can be good for you.

If you wish to learn more about fat loss, carb cycling, and weight lifting then tune into my YouTube Channel.