Let's face it, we are obsessed with scale weight! If the scale goes down, we are happy - day MADE! If the scale goes up, it ruins our whole day and we end up feeling worthless and depressed. Am I right??Unfortunately the scale doesn't tell you how much weight is fat and how much is muscle.
Losing weight alone is the wrong goal.You should focus instead on shedding FAT and gaining muscle! We already know that muscle takes up less room than fat - therefore, muscle will look soooo much better on you than that fat does. If you want to get off the diet roller
coaster and achieve permanent fat loss, the first thing you need to do is stop
using ONLY the scale to measure your progress.
Weigh, AND measure your BODY FAT percentage.I use the Accu-Measure - it's a little
plastic skinfold caliper that I got for really cheap. (You can get one for like $5 on Amazon) It comes with instructions and a handy little
chart.I'm sure it's not super accurate,
but as long as I do it the same every time - it's consistent.
Once you know your body fat percentage, the next
step is to calculate how much of your weight is fat, and how much is
muscle.
EXAMPLE:
You
weigh 150 lbs
Your
body fat is 25%
Multiply
your body fat by your weight to determine fat weight:
(.25
x 150 lbs = 37.5 lbs of fat)
Subtract
fat weight from total weight to determine lean mass:
(150
lbs – 37.5 = 112.5 pounds of lean mass)
Do
this every week, and TRACK YOUR PROGRESS!By itself, the scale can be misleading, but with the skinfold testing to
measure pounds of fat and muscle your body weight gives you crucial
information.This is how to truly see
your progress.By tracking changes in
your weight, body fat, and lean mass, you can tell if you’ve lost,
maintained, or gained muscle.This
reveals whether your exercise and diet program is really working or if you’ve
hit a plateau and need to make changes.
Good Luck! If you would like more personalized coaching, you can sign up for a free Beachbody account and make me your coach.
Also, for more fitness and nutrition tips, go to my facebook page and hit "LIKE".
Today we'll discuss CARBS. Unlike proteins, which are used as building materials, carbs are used for ENERGY! Intense exercise burns up muscle glycogen quickly, and if you fail to replace it by eating enough carbs, you "hit the wall," or "bonk,".
However, not all carbs are the same. Some are good: they supply you with energy and nutrients and help you get leaner and more muscular. Some are bad: they tend to store as fat, contribute tohealth problems, and are nutritionally empty. To shed fat, build muscle, and increase your energy, you need to choose the right kind of carbs.
Simple Carbs: digested quickly & cause a rapid rise in blood sugar. These include fructose, glucose, high-fructose corn syrup and other types of sugars. (Whole, fresh fruit has natural fructose and is totally fine - we are talking about added sugars.)
Complex Carbs: these contain fiber and they provide sustained energy without the highs and lows you get from simple carbs. Complex carbs include potatoes, yams, cereals, grains, pasta, rice, oats, legumes, and beans. Your body is able to completely absorb and digest all the caloric energy in starches, so starchy carbs are more calorie dense than fibrous carbs.
Fibrous Carbs: these are also complex carbs, but we put them in a separate category to describe leafy greens and other nonstarchy vegetables such as broccoli, asparagus, cauliflower, etc. Fibrous foods take more time to chew and swallow, add bulk to your meals, decrease appetite and are super low in calories! Combined with lean protein, fibrous carbs are your secret weapon in the war against fat.
Putting it together: You should aim to have a starchy carb and a fibrous carb with each meal (along with your protein). Chicken Fajitas with whole-wheat tortillas are a good example, too.
Eat fruit every day with meals or as snacks. If you don't have a fibrous vegetable with a meal, have a fruit.
30 - 50% of your total calories should come from natural carbs.
What if I told you that I could provide you a 21 day workout including a simple portioned controlled eating and exactly what to eat .. and you lose 10-15 lbs in that 21 days would you be interested?
Now there's a program that makes losing weight so simple and easy to follow, you'll never have to diet again! Introducing 21 Day Fix, the latest breakthrough from Beachbody.
It's all the buzz in the fitness world - Beachbody's brand new program - 21
Day Fix!!!!!
It's coming to you on February 3rd, 2014!!! 21 Day Fix is a rapid weight
loss program that is designed to give you a nutrition guide with portion
controlled containers, a workout program, plus the support and accountability of
me as your coach!
The 21 Day Fix program takes the guesswork out of weight loss. It's a unique
portion-control system combined with easy-to-follow workouts that fit into
anyone's busy schedule. Trainer Autumn Calabrese shares her passion for food and
fitness as she shows you how to make simple choices that add up to life-changing
results.
Autumn Calabrese is a celebrity fitness trainer and national-level bikini competitor. A rising star in the fitness community, she's made a name for herself by helping people lose weight and get fit through simple portion control and consistent exercise. Autumn holds personal training certificates from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA). Her supportive, motivating style has made her a highly sought-after expert among celebrities and the fitness industry.
Have you ever felt that you are eating healthy and exercising, but you just aren't losing weight.
Well it could be something as simple as the portion sizes of the food you are
eating. You CAN overeat on healthy foods, and this program is specifically designed to help you in that area!!!
The kit comes with color-coded containers to take all the guesswork out of meal planning. No food is off limits...if it fits in the container, you can have it! (It's not recommended to cram it full of ice cream or M&Ms, but you get the idea.) There is a special container for your dessert though - everyone needs a little chocolate now and then. :)
There are 7 different workouts, each only 30 minutes long. All the workouts are different to keep you from plateauing and getting bored. They range from pilates and yoga, to weights, cardio and interval training. There is a modifier in all the workouts, so you can do these no matter your fitness level. Simple fitness....Simple Nutrition....FAST RESULTS!!!!
These are the results of some of my fellow Beachbody coaches that were able to test out this program. Can you say "Amazing results"!?
Now, if you have 50 - 100+ pounds to lose, it might take you more than one round, but it CAN BE DONE!! There have been people in the test group that have done just that! One guy felt like he had no hope of ever losing the weight. He decided to give 21 Day Fix a shot before getting bypass surgery. Well guess what? He didn't have to resort to surgery, and he is over 100 lbs lighter and feeling better and happier than he has in a long time! That is just one of the many amazing transformation stories from people who have done this program.
I am so excited for this program! It's going to be a breakthrough in the health and fitness industry. So many people want to lose weight and get in shape fast - and this is the best and safest way to do that. Healthy eating, portion control and good old-fashioned exercise. No pills or wraps that waste your money just to have you gain it all back afterwards.
Go to http://www.beachbodycoach.com/esuite/home/bethclark and sign up for a FREE account right now! I will send you details the week of January 27th so you can be the first to get your hands on this amazing program. I will be hosting a 21 day FIX EXCLUSIVE TEST GROUP for individuals who would
like the continued support, guidance, motivation and accountability to start and
complete the workout program!!!
Do you want to be a part of the
test group? If the answer is yes then complete the application below to be
considered for a spot in my group. The group will be a select few individuals
who are ready to commit to 21 days of focus and intensity. I will be there to
walk you through the nutrition plan, to teach you how to plan it out, how to
make it work for your lifestyle and to keep you accountable. The group is done
through an online closed support group. That means that no one but the members
of the group can see what is being posted. I won't let you fail! If you invest
in me, then I will invest in you! The only cost is the cost of the challenge
pack which includes everything you need to get started. The 21 day nutrition
guide, the program manual, the workouts, free shipping, discounted price and me
as your coach for the accountability, support and guidance!!! Let's make it
happen! You are going to look amazing this spring and summer! Why not start
now!! You will be the next TRANSFORMATION STORY!!!
(Okay, technically it's not Tuesday, but I meant to post this yesterday - so here it is.) :)
Today let's talk about PROTEIN! Next to water, protein is the most abundant substance in your body.
Protein plays a very important role in weight management. Lean protein helps you maintain your lean body mass when your calories are restricted. We want to keep as much muscle as we can to keep our metabolism revving. Protein also helps you suppress your appetite by helping you feel more satisfied with less food.
When it comes to building and preserving muscle, it's not necessarily about how much protein you get, but more importantly consuming a steady stream of protein throughout the day.
You should get about 1g of protein per pound of bodyweight each day. Breaking it down, that's at least 25g with each meal. Protein can't be stored in your body, so you needto get some at every meal. This will help prevent your muscles from breaking down.
Eating lean protein increases your metabolism due to the thermic effect of food, which is how much energy you burn just to digest it. Protein has the highest thermic effect of all the macronutrients. (Protein, Carb, Fat)
Some good sources are eggs, chicken breast, turkey breast, fish, shellfish, dairy products, lean beef and pork. Whey protein powder is also a great way to get added protein in your diet, but whole foods are preferred.
You don't need to eat a lot of animal proteins to get lean and muscular. Many vegetables also contain protein, but are not considered 'complete' because they are low in some of the essential amino acids. However, if you combine a plant source with a grain that has the missing amino acid, you get a complete protein. Rice and beans are a good example.
Okay I did it!!! I completed "the challenge" workout! I was really worried about this workout because you know, push-ups and pull-ups??? But they were just normal, not like those dive-bombers or anything - whew! I did use bands though...like I could do a pull-up. Ha!
For this workout, you pick a number at the beginning for how many pull-ups and push-ups you are going to do. Then, you try to reach/surpass that number each time. You do a set of pull-ups (example: chin-ups/close-grip, etc.) then you do a set of push-ups (example: military/wide, etc.) Then after you repeat that set, you rest and then start a new one. I started really low on my numbers, because this is seriously my weak zone, right here. :)
Halfway through I actually upped my number on the pull-ups because the bands are easier, but I did all the push-ups on my knees and they were still hard! My goal is to keep doing the push-ups on my knees until I can get a really great range of motion, and I feel a little stronger. Then, I will pick a new number and start on my toes. I know they say you should start on your toes and then drop to your knees to finish the reps....but with this workout, I think I would burn out too fast that way.
Overall, I really liked this one!! So much better than I thought it was going to be! haha :) My goal by the end of X3 is to be able to do a full pull-up. (Or two.)
And please, please, please....can I look like Alice??? She's my hero! :)
Actually I really liked this workout. When Tony created the workout schedule, he put the yoga in a perfect spot - right in the middle of the week when you just need a break and that extra stretch! I felt my upper body was still a little stiff, so it was nice to go into all those vinyasas. I used to have such great flexibility when I was younger, and a dancer. It's sad to see how unflexible I am now.
Tony Horton always says that yoga is the "fountain of youth". It really is - I totally admire people who are really good at yoga. I know that it's all about the breathing and mental clarity, but for me, I just really want to be limber again and to really be able to stretch out my muscles when I need to.
As with the other X3 workouts, I know I will get better at this, too! I think it's a workout people tend to skip because they think it doesn't really do much for you, but you definitely can feel a difference when you do it regularly. It's a tough workout!!
Okay, day 2 is done! BOOM!! Today was Agility X. This workout was really fun, but a lot more sweaty than yesterday's was. Woo hoo!
For this workout, you make 2 big lines on the floor with tape. Then, there are a series of drills and plyometric moves that utilize these tape lines. One that I really liked Tony would call out right, left, cross, forward or back & you would kind of run over to it & put your hand on the floor. It got a little crazy, like a fun simon-says game. :) My only issue with this, and all the X workouts, is that Tony doesn't tell you things in mirror image. I got so used to it with Chalene Johnson, and I think most other trainers do it too. So you either have to do your own thing, or just not look at the screen and follow the cues.
There were more push-ups and plank moves - my chest & abs were screaming from yesterday's workout! And there were lots of lunges,shuffle runs, leaps and hops.Very high energy!
Tony describes it as "30 minutes of pure joy and awesomeness!"
Speaking of Tony Horton.... if you have ever done an X workout, you know about Hortonisms. Here are a couple fun ones from this workout:
"Gosh, I wonder if I can get a good workout in 30 minutes? Not on the elliptical, you can't!!"
"It's called Ring Around the Posy, just like when you were a kid, but more fun & more sweaty!"
Obviously, this is another workout where I can't wait to see some improvement! This program is definitely for ANYONE - even though it's tough, you can totally modify the moves and go at your own pace. On the other hand, if you are super fit and in shape, you would be able to do all the moves, so you could concentrate on going deeper, or higher, or faster and still get an AMAZING workout!
Well, I can't believe I am actually saying this, but I can't wait to do yoga tomorrow! haha :)
Day 1 of P90X3 is in the bag! I am doing the classic schedule, and today was Total Synergistics. Holy cow that workout was hard! And not hard like Insanity, dying-to-catch-your-breath-laying-on-the-floor-drenched-in-sweat type hard. This was like, trying-to-figure-out-what-the-heck-I'm-doing-my-body-can't-do-that type hard.
Some of the exercises like the "crawly plyo push-ups" and the "chin-up circle crunch" took me a few tries to figure out the modified version, since there was no way I could do the regular one. I have like zero upper body strength. It's sad, really.
Overall though, I really like this workout. I could tell that my core was really getting worked, which is so great. There were also quite a few one-legged balance moves, and some upper body weight-lifting exercises. The only time I really felt my heart-rate pick up was during the "3 hop press" where you do 3 hop squats into a shouler press with one-leg raised.
Since there was such a learning curve with this workout, I'm not really sure how much I actually got out of it today. It will be great when I can see some improvement in this one. I WILL beat you Total Synergistics!!
Also, here is my meal plan for this week. I tend to eat the same things most of the day, and only really change my dinners up. I am pretty boring, but if you need ideas, this might just help you. :)
Its January 3rd...How many times have you made it to the gym already? Are you planning to start on "Monday"? Do you have a work out buddy? Will you have your meals planned out and ready for the week? How many of you will drop out after a couple weeks and never reach your goals?
I used to be just like that. I would start working out, which in my case meant "run on the treadmill" and "do a few sets of weight-lifting". I would try to eat healthy, and I would usually lose a few pounds. Then life would get in the way, and I would end up quitting because I didn't have anyone to keep me accountable. The weight would creep back up, and I would start all over again.
Then I joined my first "Challenge Group". I had no idea what it was, but I was ready to do whatever it took to get in shape FOR GOOD! Turns out, a challenge group is an online support group consisting of people who also want to get in shape and eat healthy. The main difference is you get MOTIVATION, ACCOUNTABILITY, and SUPPORT while you complete a Beachbody program. My coach helped me with my meal plan, I started drinking Shakeology every day to help with cravings and give my body the nutrients it was lacking, and I had new friends to cheer me on when I felt like giving up. It was absolutely TERRIFYING to take those before pictures - but it helped a TON because I knew I HAD to get results so I could replace them with my after pictures. Also knowing I had to report in to the group every night, helped keep my eating on track. It was so scary, but it was the best thing I ever did.
So I PERSONALLY invite YOU to stop the cycle of the gym membership that is destined to start collecting dust next week and join my January New Year New You challenge group THIS MONDAY January 6th!! Make THIS the year that you stick with it and get healthy!!
It's totally private, so no one else can read our posts. Right now, we are writing down our goals, setting up our meal plans, and getting ready to take our before pictures and measurements. (Which you don't have to share, yet.)
I will be doing P90X3 along with a few others, but we also have challengers who are doing ChaLEAN Extreme, and Insanity!
I will also be blogging about my X3 experience, so make sure to check back for that. I have read through the program and nutrition guide and I have to admit.....I'm a little scared!! haha
Here's to the best year EVER!! Good luck everyone! :)
