Aspiring gym bunny is a tumblelog.

muffintop-less:

My Tips on Fitting Exercise Into Your Day:

• Schedule it - Mark it on your calendar or planner and treat it as an important meeting, not to be missed!
• Wake up earlier - For a lot of people, waking up earlier than normal is a horrible inconvenience.. but it’s also a great way to get a workout in before your day has even officially begun! (Trust me, it’s such an awesome feeling walking out of the gym as all your fellow bleary-eyed gym-goers are just walking in!)
• Keep your workout gear close-by - By keeping a set of workout clothes in your car at all times, you give yourself NO excuse not to hit the gym after school or work. Just swing by the gym on your way home ;)
• No gym? No problem! - Bodyrocktv on Youtube has AWESOME, intense, at-home workouts that you can do for $0 and minimal time! There are also a massive amount of workout DVDs available online.
• Avoid the elevator - You can burn extra calories by skipping modern conveniences. Take the stairs instead of the elevator, park far away, not in front of the store, skip the car and take your bike..
• Take breaks - Get up from your desk, stretch and go for a quick walk to the coffee machine or the water fountain. Sitting for long periods of time is unhealthy, so give yourself a break.
• Use time wisely - While you’re waiting for the shower to heat up or your ride to arrive, do jumping jacks, push ups, squats, burpees.. anything you feel like to get your body moving. At least it’s SOMETHING.
• Squeeze it in - Even if you don’t have one giant block of time, you can squeeze in 10 minutes here and there of something like Yoga, Pilates or Tabata style workouts.
• On the phone? Walk! - Don’t sit if you spend a lot of time on the phone. When given the opportunity, walk and talk.

If exercise and health is important to you, you will find a way. If not, you’ll find an excuse. You’ve only got one body, take care of it! =)

muffintop-less:

My Tips for Eating Out at a Restaurant When Trying to Stick to Your Diet! (If this is your cheat meal, then obviously some of these things may not need apply).

• Don’t go starving. You are less likely to choose the greasiest, most unhealthy thing on the menu if you don’t go to the restaurant ravenous. Have a small snack consisting of protein about an hour or so before you leave. 
• Avoid the bread basket or chips and salsa. It’s easy to mindlessly fill up on the empty carbs before your meal even arrives. The chips and bread can add hundreds of calories to what could have been a low-calorie night out.
• Skip the appetizer. As with the bread basket, it can add hundreds more calories and probably a lot more UNhealthy fats and simple carbs to what could be a healthy night out. If you do pick an appetizer, choose something that isn’t fried or packed with things like full fat cheeses.
• If you order a salad before your meal, be aware that while most side salads ARE low in calories (if they aren’t littered with nuts, dried fruit, cheese or croutons)… most dressings are LOADED with sugar and fat. Avoid creamy dressings like ranch, blue cheese and thousand island. Choose vinaigrettes instead. While vinaigrettes can still be high in calories, fat and sugar, they are the “safer” choice.
• The above-mentioned guideline about side salads applies to regular salads as well. A lot of people assume if they order a salad, they are choosing something healthy and relatively low in calories. Think again! Most salads can pack more calories, sugar and fats than a burger and fries combined! Things like dried fruit, nuts, full-fat cheeses, croutons and other toppings will make what was originally a low calorie, low fat, low sugar bowl of lettuce/spinach and turn it into a mound of calorie overload. This doesn’t mean you shouldn’t order a salad, it just means you should be aware that you are not necessarily choosing something that will work with your daily macros/calorie intake.
• Avoid ordering foods that have any of these words before them: breaded, battered, crispy, crunchy, crusted, buttered, cheesy, country-style, creamy, glazed, gooey, honey-dipped, melted, smothered or fried. These are all extremely good indicators of un-healthy, fat, carb and sugar-loaded junk!
• Look instead for options that contain the following: baked, broiled, roasted, fresh, multi-grain, broth, seared, poached, grilled, sautéed, spiced, and steamed.
• Don’t be afraid to ask the server for the nutrition facts menu. California is required to provide one I believe (I see them all over now!) That way you can make an even more specific choice! This way, you can also scope out substitutes for some of the ingredients and/or sides that your meal comes with!
• Also, don’t be afraid to ask for things on the side! Dressings, marinades, high-calorie toppings and adders, syrups and other extras can be more easily controlled if you can put them on yourself! Don’t add salt! I can almost GUARANTEE whatever you wind up ordering will likely come loaded with salt.
• Restaurants are notorious for WAY overdoing the portion sizes. Save half or more of your meal for later! That way you can get two or more meals out of it! You can ask the server to pack half of it up before it even gets to your table. (Or if you have the will-power, eat half and ask for a to go box after).
• Also, consider ordering something to split with a friend, family member or significant other! That way you don’t have to worry about carry the leftovers home and you can both enjoy a lighter dinner!
• Lastly, skip dessert. You’ll be glad you did. Some single slices of cheesecake and other goodies can pack more than 1,000 calories!!!

While you might be thinking “I don’t want to be annoying by asking for all kinds of ingredients on the side”… don’t. If the restaurant had been smart enough to provide healthier options, they wouldn’t have had to worry about people ordering substitutes and giving special instructions. In addition, remember that many people with severe food allergies also must ask the server to have the food prepared sans their allergen! Don’t be shy about speaking up! If it’s a first date or something, I might understand the hesitation… but even still… don’t be afraid to ask nicely for what you want!

Run like you’re Tribute. 

(Source: thesearetheprettiest-bones, via flatbellywanted)

muffintop-less:

Whey [Protein] Helps You Get Lean

“I teach a college class in exercise physiology at a private university in south Florida. The questions I get are often quite illuminating. Perhaps the topic that engenders more falsehoods is dietary protein. When students realize that only protein and fat are essential (i.e. you need them in your diet because your body can’t make them), whereas carbohydrate is not, the incredulity on their young faces is apparent. And when I mention that protein can actually help them lose weight and bodyfat, a collective nod fills the room. Show me the beef!

A recent study shed light on the amazing effect of supplementing with protein. Scientists compared using a higher-protein supplement vs. a conventional carbohydrate on body composition and physical function in older women during weight loss. Thirty-one overweight or obese women were given a low-calorie diet (1,400 calories—15 percent protein, 65 percent carbs, 30 percent fat) along with either a 25-gram protein supplement or an isocaloric maltodextrin treatment twice a day for six months. Imagine finding out a half year later that, oh, by the way, you’ve been sucking down more sugar than a cotton candy festival.

Results: The protein group lost 8 percent of bodyweight while the carb group lost 4.1 percent. In terms of thigh volume changes, the protein group gained 5.8 percent more muscle and lost 3.8 percent more subcutaneous fat. The researchers concluded that “a higher protein intake during caloric restriction maintains muscle relative to weight lost, which in turn enhances physical function in older women.” That said, if you want data on which protein to use, whey is the one protein that all of us should eat. It clearly stimulates muscle protein synthesis, defends the body against oxidative stress, plays a role in the immune response and, of course, is instrumental in improving body composition.

A recent study found that whey protein supplementation reduced the amount of fat stored in the liver of obese women. In fact, the stuff is medicinal as well as performance-enhancing! A dose of 20 to 40 grams of whey immediately postworkout is what this doctor orders.” -  

Editor’s note: Jose Antonio, Ph.D., is the CEO of the International Society of Sports Nutrition

Article from:
http://www.ironmanmagazine.com/site/whey-helps-you-get-lean/

mouss-e:

somepinkfluffy-dinosaur:

‎”THROUGH A RAPIST’S EYES” (PLS TAKE TIME TO READ THIS. it may save a life.) Reblog this!

  
It seems that alot of attackers use some tactic to get away with violence. Not many people know how to take care of themselves when faced with such a
situation. Everyone should read this especially each n every girl in this world. THOUGHT THIS WAS GOOD INFO TO PASS ALONG…

FYI - Through a rapist’s eyes! A group of rapists and date rapists in prison were interviewed on what they look for in a potential victim and here are some interesting facts:



1] The first thing men look for in a potential victim is hairstyle.
They are most likely to go after a woman with a ponytail, bun! , braid, or other hairstyle that can easily be grabbed. They are also likely to go after a woman with long hair. Women with short hair are not common targets.

2] The second thing men look for is clothing. They will look for women who’s clothing is easy to remove quickly. Many of them carry scissors around to cut clothing.

3] They also look for women using their cell phone, searching through their purse or doing other activities while walking because they are off guard and can be easily overpowered.

4] The number one place women are abducted from / attacked at is grocery store parking lots.

5] Number two is office parking lots/garages.

6] Number three is public restrooms.

7] The thing about these men is that they are looking to grab a woman and quickly move her to a second location where they don’t have to worry about getting caught.

8] If you put up any kind of a fight at all, they get discouraged because it only takes a minute or two for them to realize that going after you isn’t worth it because it will be time-consuming.

9] These men said they would not pick on women who have umbrellas,or other similar objects that can be used from a distance, in their hands.

10] Keys are not a deterrent because you have to get really close to the attacker to use them as a weapon. So, the idea is to convince these guys you’re not worth it.

———————————————————————————————————————————-

POINTS THAT WE SHOULD REMEMBER:


1] If someone is following behind you on a street or in a garage or with you in an elevator or stairwell, look them in the face and ask them a question, like what time is it, or make general small talk:
can’t believe it is so cold out here, we’re in for a bad winter. Now that you’ve seen their faces and could identify them in a line- up, you lose appeal as a target.

 
2] If someone is coming toward you, hold out your hands in front of you and yell Stop or Stay back! Most of the rapists this man talked to said they’d leave a woman alone if she yelled or showed that she would 
not be afraid to fight back. Again, they are looking for an EASY target.

3] If you carry pepper spray (this instructor was a huge advocate of it and carries it with him wherever he goes,) yelling I HAVE PEPPER SPRAY and holding it out will be a deterrent.

4] If someone grabs you, you can’t beat them with strength but you can do it by outsmarting them. If you are grabbed around the waist from behind, pinch the attacker either under the arm between the elbow and
armpit or in the upper inner thigh - HARD. One woman in a class this guy taught told him she used the underarm pinch on a guy who was trying to date rape her and was so upset she broke through the skin and tore out muscle strands the guy needed stitches. Try pinching yourself in those places as hard as you can stand it; it really hurts.

5] After the initial hit, always go for the groin. I know from a particularly unfortunate experience that if you slap a guy’s parts it is extremely painful. You might think that you’ll anger the guy and make him want to hurt you more, but the thing these rapists told our
instructor is that they want a woman who will not cause him a lot of trouble. Start causing trouble, and he’s out of there.

6] When the guy puts his hands up to you, grab his first two fingers and bend them back as far as possible with as much pressure pushing down on them as possible. The instructor did it to me without using
much pressure, and I ended up on my knees and both knuckles cracked audibly.

7] Of course the things we always hear still apply. Always be aware of your surroundings, take someone with you if you can and if you see any odd behavior, don’t dismiss it, go with your instincts. You may feel
little silly at the time, but you’d feel much worse if the guy really was trouble.

——————————————————————————————————————————-

FINALLY, PLEASE REMEMBER THESE AS WELL ….

I know you are smart enough to know these pointers but there will be some, where you will go “hmm I must remember that” After reading forward it to someone you care about, never hurts to be careful in this crazy world we live in.


1. Tip from Tae Kwon Do: The elbow is the strongest point on your body. If you are close enough to use it, do it.

2. Learned this from a tourist guide to New Orleans : if a robber asks for your wallet and/or purse, DO NOT HAND IT TO HIM. Toss it away from you…. chances are that he is more interested in your wallet and/or
purse than you and he will go for the wallet/purse. RUN LIKE MAD IN THE OTHER DIRECTION!

3. If you are ever thrown into the trunk of a car: Kick out the back tail lights and stick your arm out the hole and start waving like crazy. The driver won’t see you but everybody else will. This has saved lives.

4. Women have a tendency to get into their cars after shopping,eating, working, etc., and just sit (doing their checkbook, or making a list, etc. DON’T DO THIS! The predator will be watching you, and this is the perfect opportunity for him to get in on the passenger side,put a gun to your head, and tell you where to go. AS SOON AS YOU CLOSE the DOORS , LEAVE.
 

5. A few notes about getting into your car in a parking lot, or parking garage:
a. Be aware: look around your car as someone may be
hiding at the passenger side , peek into your car, inside the passenger side floor, and in the back seat. ( DO THIS TOO BEFORE RIDING A TAXI CAB) .
b. If you are parked next to a big van, enter your car from the passenger door. Most serial killers attack their victims by pulling them into their vans while the women are attempting to get into their cars.
c. Look at the car parked on the driver’s side of your vehicle, and the passenger side. If a male is sitting alone in the seat nearest your car, you may want to walk back into the mall, or work, and get a guard/policeman to walk you back out. IT IS ALWAYS BETTER TO BE SAFE THAN SORRY. (And better paranoid than dead.)
 

6. ALWAYS take the elevator instead of the stairs. (Stairwells are horrible places to be alone and the perfect crime spot).

7. If the predator has a gun and you are not under his control, ALWAYS RUN! The predator will only hit you (a running target) 4 in 100 times; And even then, it most likely WILL NOT be a vital organ. RUN!

8. As women, we are always trying to be sympathetic: STOP IT! It may get you raped, or killed. Ted Bundy, the serial killer, was a good-looking, well educated man, who ALWAYS played on the sympathies of unsuspecting women. He walked with a cane, or a limp, and often asked “for help” into his vehicle or with his vehicle, which is when he abducted his next victim.
  

Send this to any woman you know that may need to be reminded that the world we live in has a lot of crazies in it and it’s better safe than sorry.

DON’T EVEN THINK ABOUT NOT REBLOGGING THIS! IT COULD ACTUALLY SAVE A LIFE.

(Source: itssofluffy-im-gonna-die, via gettingtomygoalweightby2012)

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!

(via gettingtomygoalweightby2012)

(Source: rugger-hugger, via flatbellywanted)