Saturday, December 17, 2011

Get Fit {End of Week 3} Fat Vs Muscle

12/16/11 vs 11/17/11

Every Saturday i check in with my weight loss journey progress!
And i always add in a little motivation, education, and "hey cool" type stuff!

This week we are going to chat about FAT vs MUSCLE.
(OH EM GEE! I have 25 pounds of fat to loose)

Let us all strive this week to NOT focus on weight. But more on fat lost! We all need to know our healthy weight range (i googled a couple)

Now here is what im getting at. If you are in your healthy weight range, whether its on the high side, low side, average side, whatev, DONT WORRY ABOUT WEIGHT! NO ONE knows your weight. All that matters is tone and BMI percentages and such. There is nothing wrong with wanting to be TONE. But DONT get down on yourself over weight! IT OK! Even if you arent in the range. As long as you are close and if you feel good and healthy, its OK! Dont beat yourself up over it. Just love youself!

To end this fat vs muscle speal. Here are some fat burning tricks
(found  HERE if you wanna read all 50)

  • 1. Go Pro

    A high-protein diet not only promotes hypertrophy but also enhances fat loss. Researchers at Skidmore College (Saratoga Springs, New York) found that when subjects followed a high-protein diet–40% of total daily calories from protein–for eight weeks, they lost significantly more bodyfat, particularly abdominal fat, than those following a low-fat/high-carb diet. One reason eating more protein may work is that it boosts levels of peptide YY, a hormone produced by gut cells that travels to the brain to decrease hunger and increase satiety.

    3. Get Fat

    Not only will certain fats–particularly omega-3s –not lead to fat gain, but they can actually promote fat loss. Eating fat to lose fat seems counterintuitive, but if you keep your fat intake at about 30% of your total daily calories by choosing fatty fish such as salmon, sardines or trout as well as other healthy fat sources such as olive oil, peanut butter and walnuts, you can actually boost your fat loss compared to eating a low-fat diet.

    4. Egg You On

    Eggs are packed with protein and have been shown to promote muscle strength and mass, and research shows that subjects consuming eggs for breakfast not only eat fewer calories throughout the day but also lose significantly more bodyfat. We recommend eating eggs for breakfast daily, scrambling three whole eggs with three egg whites.

    5. Unforbidden Fruit

    A study from the Scripps Clinic (San Diego) reported that subjects eating half a grapefruit or drinking 8 ounces of grapefruit juice three times a day while otherwise eating normally lost an average of 4 pounds in 12 weeks, with some test subjects losing more than 10 pounds without dieting. The researchers suggest the effect is likely due to grapefruit’s ability to reduce insulin levels. Try adding half a grapefruit to a few of your meals such as breakfast, lunch and preworkout.

    6. Milk It

    Dairy products are rich in calcium, which can help spur fat loss, particularly around your abs. This may be due to the fact that calcium regulates the hormone calcitriol, which causes the body to produce fat and inhibit fat-burning. When calcium levels are adequate, calcitriol and fat production are suppressed while fat-burning is enhanced. Adding low-fat versions of cottage cheese, milk and yogurt (Greek or plain) to your diet are great ways to boost protein intake and aid fat loss.

    7. An Apple A Day

    Apples are a great slow-digesting carb that contain numerous beneficial antioxidants. One group of compounds known as apple polyphenols has been found to boost muscle strength, endurance and even fat loss, especially from around the abs.  While apple polyphenols appear to directly decrease bodyfat by increasing the activity of genes that enhance fat-burning and decrease fat production and storage, the boost in endurance and strength can help further fat loss by allowing you to train harder longer.

    Now for the vid.....

    In one month... i am 8 pounds down, 1 inch smaller in my waist, one inch smaller in my belly, one inch smaller in my arms, and 1/2 inch smaller in my upper thighs!

Dont mind my singing haha
{turn off music at bottom}
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