Thursday, December 10, 2009
If you have ever been to Colorado in the summer, you enjoyed looking at the scenic rocky mountains. The terrain is rough and the edges are jagged and rocky. If you went back to the same spot in February - the tops of the mountains look smooth, and don't have that rocky appearance. But you know it's there - underneath the snow.
We have got to get rid of the "snow" to see the chiseled abs you are creating at bootcamp. We do lots of bodyweight exercises that call your abs into play, so it's not just about crunches. During boot camp, our high intensity cardio intervals will burn fat and help to get rid of our extra "snow".....the critical piece of actually SEEING your six pack!!!
Texas Fit Chicks is a Womens fitness boot camp serving women in: McKinney, Plano, Allen, Frisco, Prosper, Lucas and Melissa
Click here for our website
Saturday, December 5, 2009
You can't walk into a book store without seeing shelves of books on how to lose weight. Titles all try to grab your attention with promises of how to lose 10 lbs in 2 weeks, and get into a smaller dress size by Saturday night. These "diet" plans seem too good to pass up, and many of us (including your trainer) have bought into at least one of these gimmicks.
You name it, I've tried it: South Beach (I was off and on phase 1 for about 2 yrs), Atkins, The Zone, Body for Life, and yes, even the Cabbage Soup Diet. I would lose after a week or two of deprivation - get into some smaller sizes - go back to regular life, and gain it all back....plus some more. There is no way to maintain eating like that in the real world, and what you are losing when you do those type of programs is water weight and lean muscle mass. It's a vicious cycle when you are in the midst of those type of "diets" and what's worked for me is good old fashioned exercise and smart food choices. Eating small portions throughout the day to keep metabolism up, drinking enough water and including filling fibers and proteins do the trick.
Don't buy in to the fad diet of the month....it might work temporarily, but the lasting effects on your metabolism and the possible loss of lean muscle mass which takes hard work and time to build, isn't worth it! Eat right, exercise and drink enough water, and even though it will take longer to lose than a fad diet - you will keep it off and be healthier for it!
Friday, December 4, 2009
Include Lean Proteins throughout the day. You will feel more full after a chicken salad vs a garden salad (just be sure not to drench it in high fat dressing!). Your body uses up more calories to digest protein - which makes you feel more satiated. You will stay full longer. It also builds muscle, so the more lean tissue you have, the more calories you will burn overall. Thus the reason for our weight training during boot camp! Examples of lean proteins include: fish, nuts, beans, cheese, yogurt, shrimp and skinless chicken breast.
Filling Fats - Healthy fats take longer to digest, which can prevent you from overeating by keeping you full between meals. Mono- and Poly-unsaturated fats are known for their protective heart benefits, which is important for long term health. Healthy fats include: unsalted, unroasted nuts, avocados and olive oil* . I love to keep raw almonds in a ziploc baggie in the car - for when I am out and need a filling and quick snack. *all in moderation*
Low Calorie Fiber - To keep your metabolism revved up - you want to eat several small "meals" throughout the day. Fiber rich fruits and veggies are filling and give you the antioxidants that fight disease, with very little calories. You want to include colorful fruits and veggies - organic if possible
Tuesday, December 1, 2009
- Don't go to the party hungry. Most likely it won't be celery being served as hors d'oeuvres.
- Limit alcohol at the party. We all know that alcohol messes with your metabolism, but it can also lower your will power to not over-indulge in all the fattening treats (not to mention all the empty calories you will get!)
- Drink plenty of water. Should go without saying...but increase the amount of water you drink daily, and you won't feel as hungry
- Keep tabs on caloric totals in your mind. I am not suggesting journaling your food while you are on vacation (although not a bad idea...) - but try to practice "mindful eating" - don't just eat to be eating
- Only eat when you're hungry. What a concept! :)
- Know the calorie count of what you're about to eat, to decide if it's worth it. Sometimes it is worth it for that piece of pecan pie....but ignorance is NOT bliss when it comes to eating that way for a solid day or weekend! Decide what you want to indulge in, and make that one or 2 things - and not 8 or 9!! Skip the rolls if you plan to have a piece of pie, etc.
- Exercise. Your body will feel better and you can work off those extra calories
- Think about all the hard work you have done up to this point to get where you are. On average, an hour of boot camp burns around 400-500 calories for most women. That can be completely undone by some cheesecake or pecan pie. If you put it in that perspective it might make you think twice about going for a second round of dessert :)
I have been one of those people that gained the 7 lbs over Christmas, and it is so frustrating to see everything you've worked hard for be lost so quickly. Hopefully these tips will help you maintain control of your health and fitness over the next couple of mos!! It's much easier to stay on a roll than to get on a roll.