The Road to a Beautiful Thinner Me

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A motivational blog to help people lose weight and be healthy! (especially when you want to quit)

The Tall Girls Directory

http://theweightlosscommunity.tumblr.com

bysaber:

RAW VEGAN BLUEBERRY COCONUT SORBET
RECIPE: Blend 1 cup of frozen blueberries, 2-3 frozen bananas, 1 tbspn of coconut flesh butter (Tools used: BlendTec Blender )
Besides being amazing for clearing skin, blueberries also improve brain health & memory. ✌

bysaber:

RAW VEGAN BLUEBERRY COCONUT SORBET

RECIPE: Blend 1 cup of frozen blueberries, 2-3 frozen bananas, 1 tbspn of coconut flesh butter (Tools used: BlendTec Blender )

Besides being amazing for clearing skin, blueberries also improve brain health & memory. ✌

(via championsaremade)

— 19 hours ago with 2685 notes

What You Crave vs What You Need

Chocolate:Raw nuts/seeds.
Oily/Fatty Snacks:Kale, leafy greens.
Soda/Carbonated Drinks:Actual, literal bubbles.
Chips/Salty Food:Topsoil.
Cookies:Freudian psychology.
Sweet Tea:A strong Southern gentleman to take care of you.
Pasta/Carbs:Pasta/Carbs.
Ice:The sweet release of death.
— 2 weeks ago with 109389 notes

start your day off the right way with a healthy breakfast! :)

(via imgonnamakeachange)

— 2 weeks ago with 1365 notes

feed your body right before and after your workouts! :)

(via imgonnamakeachange)

— 2 weeks ago with 5247 notes

imgonnamakeachange:

Natasha’s Guide to Living Healthy and Losing Weight

Hello! My name is Natasha, and I’m a certified personal trainer who has lost ~80 pounds since 2011. I get asked most of the same questions daily - “how do I lose weight?” “how do I get healthy?” “what’s your secret?”. Well, I’m here to finally answer all of those questions, and more, in detail. This is pretty much going to be everything you wanted to know about being fit but were afraid to ask. So let’s begin! 

Eating Healthy

You’ve heard the phrase that weight loss and fitness is 80% nutrition and 20% exercise. Well, I’m here to tell you that it’s true. You will get nowhere without proper nutrition. Keep in mind though, IT IS NOT A DIET. The word ‘diet’ indicates that it would be temporary. Nope, this is a lifestyle change! This is why fad diets (Atkins diet, ABC/Military/7 Day diets) won’t work. Yes, you might lose weight with those things, but as soon as you go back to eating regularly, you’ll gain it all back. Not to mention, they’re incredibly unhealthy and even dangerous! Now, there are different lifestyles that people chose to follow, and you need to find what works for you. They include, but are not limited to: vegan, vegetarian, pescatarian, paleo, etc. Do not start one of these lifestyles in an attempt to just lose weight. If you plan on eating a certain way, like I said, keep it up for life! You have to find what works for you. Whatever lifestyle you choose to follow, here are some basics to keep in mind.

  • Eating enough. BMR. RMR. TDEE. IIFYM. Starvation mode. What does it all mean? I personally choose to go by TDEE, or Total Daily Energy Expenditure. You can calculate your TDEE (and BMR) here. TDEE is the amount of calories your body burns in 24 hours - including your resting, sleeping, working, playing and digesting food. If you eat right at your TDEE, you will maintain your weight. If you eat over, you will gain weight. If you eat under, you will lose weight! Simple, right? If not, let me give you an example. I put in my stats - female, 22, 5’1 and ~120 pounds. My BMR is 1243 and my TDEE is 1872. You should NEVER eat under your BMR - that’s your Basal Metabolic Rate AKA how many calories your body would burn if you were in a coma. Everyone hears about the magical number 1200, and if you eat below this, your body will go into starvation mode. “But Natasha,” some people say, “My BMR is below 1200! Should I eat that much?” The answer is NO. Again, your BMR is what your body would be burning if you were laying in a coma, unable to move AT ALL. YOUR BODY NEEDS NUTRIENTS. YOUR BODY NEEDS CALORIES. CALORIES ARE ENERGY. Starvation mode, or rather, the starvation response is something that your body does when it isn’t receiving the nutrients, food and energy it needs. Click here to read more about it. So what does this all mean? Numbers do play a part in losing weight. One pound is 3500 calories. That means, to lose a pound, you need to cut out 3500 calories. So let’s go back to my TDEE, which is 1872 calories. If I were to cut out 200 calories a day from my food, which would make it 1672, then burn 300 calories from working out, that would bring it down to 1372. Voila, that’s cutting out 500 calories a day - eating healthy and not starving yourself! Also, keep in mind if you are doing insane workouts and burning 500+ calories per workout, you need to eat AT LEAST half of those calories back.
  • What do I eat? A phrase you’ll hear all over tumblr is “clean eating”. And you’re probably thinking, “what the hell does that even mean?” Clean eating is essentially cutting out processed junk foods, and eating organic, natural, healthy and whole foods. Here is Clean Eating 101 and the 10 Rules to Eating Clean to help you out. A few of the main tips I can give you for eating well are: cut out all soda, juices, etc. - diet or otherwise, cut out fast food, cut out junk food (chips, frozen dinners, etc). I’m going to give you some examples of healthy breakfasts, lunches, dinners and snacks. 
  • Breakfast: oatmeal topped with nuts, nut butter, and any fruit. fruit smoothies and/or green smoothies. smoothie bowls. yogurt with granola and fruit. eggs (my fave is scrambling 1 whole egg with 2 egg whites, adding baby spinach, tomatoes and spices). turkey bacon. any kind of fruit. granola. whole wheat toast (top it with avocado/guacamole and pepper, it’s A+). there are a ton of other options/foods, but these are a few to get you started. 
  • Lunch: salad (try to amp up your salads with spinach and kale, hardboiled eggs, chicken breast, tons of veggies, limit your dressing if any), baked chicken breast with brown rice and veggies, healthy pizza (whole wheat and/or cauliflower crust, fat-free and/or organic cheese, top with massive amounts of veggies), eggs (i have breakfast for lunch a lot), a healthy sandwich (chicken breast or turkey breast, avocado, veggies, no mayo - try to make it yourself and make every part organic, NOT SUBWAY). again, these are just a few options. there are a ton of healthy meals for you to make. 
  • Dinner: similar to your lunch options - I personally stick to baked chicken breast, veggies and brown rice/quinoa most days. I like to prep my dinners on sunday so I have them available to me and I don’t have to make anything as I work in the evenings. Read more on meal prepping here.  
  • Snacks: any nuts, fruits, or veggies. whole grain toast with peanut butter and bananas. greek yogurt. veggies with hummus. quest/lara/KIND/pure bars. green and/or fruit smoothies. popcorn (not the kind caked with butter, obviously. trader joe’s has some good organic options). 
  • Water. Cut out the soda, diet or otherwise. No juice unless it’s organic and from fruit only (no added sugars). Green tea is great too, but you want to make sure you drink AT LEAST 60 ounces of water a day. Getting the right amount of water every day will help clear up your skin, lose water weight, reduce bloat, and stay hydrated (obviously). Read more on the benefits of getting enough water here
  • Cheat days/meals. Part of healthy living is moderation, and sometimes you need to take a break. You don’t want to deprive yourself too much, and we all love food. I personally either have one cheat meal a week, or two full splurge days a month. This does not mean you can’t have sweets or any kind of cheat day to day. Have a handful of chocolate chips every night or a piece of dark chocolate. One cookie never killed anyone or hindered their progress. But remember, MODERATION.  
  • Here are some additional links to help you out! Healthy recipes. Food inspiration. Healthy snacks 1. Healthy snacks 2. Healthy snacks 3. Garden of Vegan. 10 Healthy Food Blogs. How to eat healthy on a budget. How to eat healthy in college. How to eat healthy when dining out. How to talk to your parents about buying healthy food. Big list of healthy recipes.  

Working Out

Yes, fitness is 80% nutrition and 20% exercise. THAT DOESN’T MEAN EXERCISE ISN’T IMPORTANT. Forget the weight loss. Forget losing fat. Exercise is important for your body and your mind. You need both cardio and strength training in your workout routine for the best results and optimal fitness. I personally recommend to my clients at least 5 days a week of cardio (if you’re trying to lose weight. if you’re maintaining, trying to build muscle or just trying to be healthy, 3 days a week is fine) for 30 minutes to an hour, and at least 3 days a week of strength. If building muscle is your main goal, reverse those numbers (3 days a week cardio, 5 days a week strength). There are hundreds of different ways to workout, and just like with your nutrition, you need to find what works for you. Whether it’s running, the elliptical, Zumba, yoga, weight lifting, WHATEVER. Your body needs it. And like I said, your mind does too! Hello, endorphins! I’m going to go over cardio, strength, weight training for beginners, and yoga.

  • Cardio: I know, we all hate it. I have a love/hate relationship with it. But unfortunately, we need it. Cardio, also know as cardiovascular exercise, is basically anything that gets your heart rate going. It’s good for your heart, your body and mind in general, weight loss, and stress management. Cardio is one of the main ways to burn fat. You want to try to get your heart rate into your target heart rate zone, which you can calculate here and monitor with a heart rate monitor/fitbit/etc. Cardio can be done hundreds of different ways, here are just a few: running, the elliptical, cycling/exercise bike, hiking, Zumba, fitness classes, some variations of yoga, swimming, HIIT, Insanity, Jillian Michaels and other workout DVDs, Pilates, and there are literally a bazillion other ways to do cardio. Just get your heart rate going! Like I said before, ideally you want to get 3-5 days a week, for 30 minutes to an hour of cardio.
  • Strength Training: Do you even lift, bro? I feel like a lot of people just think ‘heavy lifting’ when they think strength training. While that is a very popular and awesome way to gain muscle, there are other ways as well! There are a ton of body weight exercises that will help you gain muscle and burn fat, here is a list of body weight exercises you can do anywhere! Try to target a different body part every day, ie. one day do arms, another day do abs, another day do legs. You can do full body workouts every day as well, if that’s your thing. You can also use handweights/dumbbells, and work your way up to heavier weights. Another way to build muscle is yoga! I’m going to go over yoga and weight training/heavy lifting in depth. Strength training, in any form, is necessary to build muscle, which in turn will help burn fat. 
  • Yoga: Ahhh yoga. My new favorite thing. I work at a yoga studio and will hopefully be doing my yoga teacher training soon. Anywho. There are a zillion different styles of yoga but my personal favorite is vinyasa flow. It’s cardio and strength, and you so get your heart rate up. Hot yoga is great too! You can do yoga at home, go to a studio, watch a video on Youtube, etc. Yoga is for everyone! I feel like a lot of people think it’s for super fit or super skinny people only. It’s not! Everyone can do it! I will have some helpful links, videos, and tips for you at the bottom of the workout section. 
  • Weight Training: I think by now we all know that lifting heavy does NOT make you bulky. It makes you super hot, muscular and toned. The key to weight training and lifting heavy is FORM. Do not sacrifice your form just so you can lift more. I would recommend starting with lighter weight/hand weights, to build up your strength, and then move on to weight machines, squat racks, Crossfit, etc. Here is a guide to weight training for beginners. 
  • Rest Days: You need at least one full rest day a week. Your body needs to rest, heal and build muscle. Yup, BUILD MUSCLE. Here’s the thing. When you’re working out, you’re actually tearing your muscles. It’s the rest and proper nutrition that builds them up. 
  • Here are some additional links to help you out: A Beginner’s Guide to Home Workouts. 30 Plank Exercises to Shock Your Body. Giant Yoga Master Post. Youtube Fitness Channels. HIIT Workouts. Blogilates Printable Workouts. Strength Training 101. How to Build Muscle. Workout Basics. 

The Mental Side of Fitness

Fitness is a state of mind. Losing weight takes a certain mentality. I get asked all the time about where I found my motivation, how I stayed motivated, etc. The number one tip that I can give you is, if you don’t have one already, START A FITNESS BLOG. A fitness specific blog. Having people that are on the same journey as you and a place to log your progress and stay on track helps so much. I would not have done it if I hadn’t started this blog. Another issue a lot of people have is balance. How do you balance between eating too much, and eating too little? What if you have/develop an eating disorder? Unfortunately, it happens. I’m going to provide you all with a lot of links and resources for motivation, happiness, mental and eating disorders, and general life advice. Losing weight will not make your life perfect. You have to work for that mentally. Losing weight will not make you love yourself or your body. It is a daily journey. Fitness is a lifestyle.

Welp, I think that’s it! If you have any questions, my ask box is always open (keep in mind, I get thousands of questions a day but I try to answer as many as I can). I also do meal/workout plans online, and in person training. You can check out my personal training information here and email me at makethatchangefitness@outlook.com if you’re interested! Just remember: if I can do it, ANYONE CAN. I went from being the most sedentary unhealthy person, to a personal trainer. It is possible. Remember to believe in yourself, and JUST DO IT. No one can do it for your or want it for you. You have to want it for yourself. And above all, STAY HEALTHY. Get healthy, and weight loss will follow. Thank you for reading this! I hope it helped! Thank you all for your continued support and love. Hopefully this will help you guys reach your goals! 

Good luck, have fun, get fit. Namaste. 

(banner by the lovely rhianna!)

(via imgonnamakeachange)

— 2 weeks ago with 36847 notes
fullybalanced:

The greatest decision you will make in your life is to love and accept yourself. By failing to do so, you affect all different areas of your life negatively, whether it’s a relationship, your career, family, your future, and so on. None of these things will truly flourish until you are able to discover self love. Here are some important things to remember:
Do not compare. No two people are exactly alike, everyone has different opportunities, talents, achievements, etc. Someone else’s success does not mean that you’ve failed. You have to focus on your own goals and achievements, and know that they are your own and no one elses. Compete with and challenge yourself to reach your goals, not other people. The greatest reward is reaching a goal and knowing that you did it solely for yourself.
Patience. Learning to love yourself is not an overnight process, it takes time and effort. It’s an ongoing process, not a destination, and you will forever find new reasons and ways to appreciate your self worth as time goes on.
Do what you love. Don’t like your job? Quit. Don’t like where you’re living? Move. I know that it’s not always that simple, but if you really want to change these things, you can. It takes determination and hard work, but once you understand that you deserve to be happy, it won’t seem so unattainable.
Focus on the positive. Find the silver-lining in every situation. Understand that you have the ability to make the best out of everything you’re dealt. I know it’s cliché, but when one door closes, another will open. It’s making way for a better opportunity. Once your able to see this, you’ll be a much happier person.
Forgive yourself. We all make mistakes, the important thing is that we learn from them to better ourselves. We do many things for different reasons, and are forced to act impulsively sometimes. Always be willing to forgive yourself and move forward. The past is the past, so focus on the now.
Have fun. With all of our responsibilities in everyday life, it’s hard to fully disconnect and do something you enjoy. Find a hobby, relax, do something fun. You deserve to be happy.
Accept uncertainty. This was one of the hardest things for me to do. Understand that the future is unknown and don’t stress about trying to control it. Yes, you have the ability to control certain things, but overall, you don’t know where you’ll be in 20 years. Unexpected things happen, and they’re almost always out of your control. Learn to live in and appreciate the now, and let the future take care of itself. What happens will happen, just know that you are fully capable at handling whatever is thrown your way.
There’s a lot more I could write about but I think these are the most important points to make. Once you are able to understand and practice these principles, you’ll find it much easier to love and accept yourself as you are. When you find inner peace, you’ll see that it’s easier to maintain healthy relationships and enjoy each day. Always remember that you are worthy and deserving.

fullybalanced:

The greatest decision you will make in your life is to love and accept yourself. By failing to do so, you affect all different areas of your life negatively, whether it’s a relationship, your career, family, your future, and so on. None of these things will truly flourish until you are able to discover self love. Here are some important things to remember:

  • Do not compare. No two people are exactly alike, everyone has different opportunities, talents, achievements, etc. Someone else’s success does not mean that you’ve failed. You have to focus on your own goals and achievements, and know that they are your own and no one elses. Compete with and challenge yourself to reach your goals, not other people. The greatest reward is reaching a goal and knowing that you did it solely for yourself.
  • Patience. Learning to love yourself is not an overnight process, it takes time and effort. It’s an ongoing process, not a destination, and you will forever find new reasons and ways to appreciate your self worth as time goes on.
  • Do what you love. Don’t like your job? Quit. Don’t like where you’re living? Move. I know that it’s not always that simple, but if you really want to change these things, you can. It takes determination and hard work, but once you understand that you deserve to be happy, it won’t seem so unattainable.
  • Focus on the positive. Find the silver-lining in every situation. Understand that you have the ability to make the best out of everything you’re dealt. I know it’s cliché, but when one door closes, another will open. It’s making way for a better opportunity. Once your able to see this, you’ll be a much happier person.
  • Forgive yourself. We all make mistakes, the important thing is that we learn from them to better ourselves. We do many things for different reasons, and are forced to act impulsively sometimes. Always be willing to forgive yourself and move forward. The past is the past, so focus on the now.
  • Have fun. With all of our responsibilities in everyday life, it’s hard to fully disconnect and do something you enjoy. Find a hobby, relax, do something fun. You deserve to be happy.
  • Accept uncertainty. This was one of the hardest things for me to do. Understand that the future is unknown and don’t stress about trying to control it. Yes, you have the ability to control certain things, but overall, you don’t know where you’ll be in 20 years. Unexpected things happen, and they’re almost always out of your control. Learn to live in and appreciate the now, and let the future take care of itself. What happens will happen, just know that you are fully capable at handling whatever is thrown your way.

There’s a lot more I could write about but I think these are the most important points to make. Once you are able to understand and practice these principles, you’ll find it much easier to love and accept yourself as you are. When you find inner peace, you’ll see that it’s easier to maintain healthy relationships and enjoy each day. Always remember that you are worthy and deserving.

(via lets-do-thisssss)

— 2 weeks ago with 4449 notes
tourmalinetardis:

Hello sweetie! Everyone has those really rotten days, some more often than others. Whether you are feeling depressed, anxious, sick, or completely stressed out I want you to know that I’m here for you. These are a few things that I hope can help you feel better. And if these aren’t working for you feel free to *send me a message* and we can just talk. I truly care about you and I want to do my best to get you smiling again!
*Check out the Support Group! Share your problems with others or offer encouragement! All responses will be posted there and you can find even more things to make you feel better!*
~ Relax and Unwind ~
Take a nice hot bath! If you have candles SAFELY use them. It helps, really!
Relaxing music playlists: 1, 2, 3, 4, 5,
This is my favorite relaxing classical playlist bc it has AMAZING visuals
Rain sounds
Ambient sounds playlist: Everything from waves to light nature sounds
Get Comfy! I’m talking sweatpants and baggy t-shirt 
Wrap yourself in your fluffiest blanket
Read your favorite book
A Quiet Place
The best yoga poses to release stress
Calming 
Therapeutic Gif
Pacific Reef cam from the National Aquarium (They say 8:00am-10:00pm EST are the best viewing times)
Calming Doctor Who Score playlist (via whensilencefell, thanks!)
~ Kindness ~
Kind Words from my followers
Endless hugs from the Nicest Place on the Internet
Rice Questions
40 movie inspirational speeches in 2 minutes (the greatest)
Panic and anxiety information masterpost
Self harm alternatives
Compliments
Gives me hope
If you ever feel suicidal 
How to love yourself
Exploring and coping with panic attacks
Emotional Baggage Check
Love is louder
American Psychological Association Info
HelpGuide
Suicide Prevention Lifeline
Reasons to live
~ Laugh a Little ~
Ellen makes everything better
So does an hour of Scenes from a Hat from Whose Line Is It Anyways
Playlist of Sideways Scenes from British Whose Line
Comedies
Top 10 funniest Friends scenes
Funniest game show answers of all time
Sunny Mabrey vine compilation
AFV
Kevin Spacey in a cat suit playing Keyboard Cat (from Jimmy Kimmel) I’m sorry, but I burst out laughing when I saw this
2 hours of the best moments of Boy Meets World (via bugsy88)
~ So Much Cuteness ~
Play with shelter kitties LIVE (scroll down a bit until you get to the map and click on any orange paw print. If one doesn’t work, try another)
Watch some cute cat videos
Cute Roulette (you won’t regret it!)’
Bunnies making you feel better
Kitty cam live
Cute drawings
Play cute games
Vancouver Aquarium Live Cams (Beluga, Penguin, Sea Otter and Jellyfish) I find the jellyfish cam to be relaxing if you turn on some music in the background
Animal Planet’s Live Puppy Cam and Live Kitten Cam (WARNING: adorableness may cause uncontrollable *squee* moments BECAUSE THEY ARE SO CUTE)
~ Mmm Food ~
Fudge Brownie in a mug
Cookie in a mug
Nutella hot chocolate
Study snacks 
S’mores pie
Mac n cheese in a mug
~ Health ~
As a wonderful person suggested exercising and staying healthy can help you work through those bad feelings. It may be hard at first, but you will feel so much better and you can make it fun:
Have A PRIVATE DANCE PARTY IN YOUR ROOM! Playlist here. What is your fav song to dance to? Send it to me and I’ll add it to the playlist for all to enjoy! Please!
Fandom Workouts list of great themed workouts
Nerd Fitness make working out like a role playing game. Choose a character, pick a quest, and reach your goals!
Workout like a dwarf from the Hobbit
Easy Workouts for Anytime
Workout Masterpage resources, apps, specific workouts & more
Zoomba anyone?
Simple, Healthy Snacks
~ Distractions ~
Make something beautiful: textures, Weave Silk, Drawing tutorial masterpost, More textures, Increase creativity
Play a piano
Mario
Cool things
Cubefield 
Quote yourself
Games
List of Disney/Pixar/Marvel movies
List of other TV shows
Hacker typer
"Essay" typer
Learn a new hobby masterpost
Candy box, Candy box 2 (you will get addicted)
Resources masterpost Textures, brushes, fonts, etc
Akinator
Build something with Legos (Apparently it only works on Google Chrome, sorry!)
Play Daft Punk songs using your keyboard
The mother of all General Tumblr Resources Masterposts
Explore 100,000 stars!
The 2048 Game
Doctor Who version of the 2048 Game
(More links added as I find them) (Inspiration and some references from THIS original post)

tourmalinetardis:

Hello sweetie! Everyone has those really rotten days, some more often than others. Whether you are feeling depressed, anxious, sick, or completely stressed out I want you to know that I’m here for you. These are a few things that I hope can help you feel better. And if these aren’t working for you feel free to *send me a message* and we can just talk. I truly care about you and I want to do my best to get you smiling again!

*Check out the Support Group! Share your problems with others or offer encouragement! All responses will be posted there and you can find even more things to make you feel better!*

~ Relax and Unwind ~

~ Kindness ~

~ Laugh a Little ~

~ So Much Cuteness ~

~ Mmm Food ~

Health ~

~ Distractions ~

(More links added as I find them) (Inspiration and some references from THIS original post)

— 2 weeks ago with 5456 notes
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 powder8 oz unsweetened almond milk2 tbsp natural peanut butter5 grams L-glutamineLiquid 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!

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!

— 2 weeks ago with 8247 notes