One tough chick.
Do this at home! Just make sure to push upwards, not outwards. Otherwise the chair might slide out from under you.
My adorable buddy Sean just posted this.. It’s a great example for those just starting out! (And even for some of us who need the occasional reminder!)…
“So losing weight and building muscle is a science, but it’s NOT ROCKET SCIENCE! Its very simple! Here’s 3 easy steps:
- Maintain Muscle
- Burn Fat
- Stick to a diet
Simple enough right?
If you spend a TON of time on the cardio machines with little to show for it, maybe it’s because you need a little bit of IRON in your life! And no I’m not talking about the periodic table of IRON, I’m talking about that section of the gym that most are afraid to wander in like its the shadowy Elephant Graveyard from the Lion King!
Strength training will increase your cardiovascualr fitness, in fact studies have shown that intense strength training can burn more calories then cardio equipment workouts. Hmmm, build muscle WHILE burning fat? That’s the best combo deal I’ve ever heard of! And it will only cost you DEDICATION and PERSEVERANCE!
Now I wrote this note to give you a little sample diet per request! So here it is! And remember when you are at the grocery store, try to have at least 90% of what’s in your basket as a WHOLE food. A whole food is something that comes as close as possible to its Natural state! Un-processed or manmade.
Breakfast- Egg whites with tomato and bell peppers, water and green tea
- Snack cottage cheese with apple slices
Lunch- Chicken, greens
- Mixed nuts
Post workout- Ground white turkey, brown rice mixed veggies, banana
Dinner- Chicken, spinach, baby carrots (YUM)
- Pre bed snack if needed- Casein shake or cottage cheese with berries.
I didnt include ounces or cups because that would be silly since this is just a sample for a large base. But it gives you an idea of what a cleaner way of eating for a day looks. I hope this helps ya’ll!!!!”
Yeah, I see her sixpack…but look at those legs!!
“Most people know that muscle burns more calories than fat but, just how much more? Over the years I’ve heard that a pound of muscle can burn anywhere from 30-100 extra calories a day, but finding an exact number can be a challenge. The confusion exists because of different studies using different ways to test metabolic changes after exercise. There are other mechanisms involved with metabolism as well (including gender, age, fitness level and how active you are otherwise) and, frankly, there’s still plenty of controversy about how much exercise really influences metabolism. The bottom line is, strength training is important for almost any fitness goal, whether you want to lose fat, gain muscle or just get in better condition.” - Alberto Umana
Fat Loss Tip:
When choosing a Greek Yogurt… opt for PLAIN, nonfat yogurt if you are trying to lose weight/fat.
While greek yogurt naturally has sugar due to its dairy content, you can avoid the added sugar from the “evaporated cane juice” and fruit found in the bottom. While the plain flavor has only 7 grams of sugar, the “adders” can take it up to over 20 grams!!! Sugar creates a spike in insulin which promotes fat storage (not what you want when trying to lose body fat).
If you won’t have your Greek Yogurt plain, try adding some Stevia and fresh berries or apples. You can also change it up entirely by adding some dill, garlic powder, paprika and parsley for a yummy veggie dip!
“Although time seems to fly, it never travels faster than one day at a time. Each day is a new opportunity to live your life to the fullest. In each waking day, you will find scores of blessings and opportunities for positive change. Do not let your TODAY be stolen by the unchangable past or the indefinite future! Today is a new day!!”
A little motivation!!! WOW! Awesome =)
Eat clean and lift weights ladies!!
Top 5 Tips by Heather Leff!
Commit - The trick to staying committed is setting a routine. Carve out time for lifting, set it in stone, and consider it non-negotiable. Like a second job. Because other things in life will try to interfere, but if you deem that lifting time as gospel, you’ll have no excuses.
Hustle - Lifting is a mental game. I’ve had some beast workouts on days I could barely make it through the gym door. When getting there is the hardest part, find a way. Tell yourself doing something is better than doing nothing.
Hush - You’re in the gym to work. Not mosey around sipping Starbucks, bothering everyone with your unnecessary talky talk. Nothing’s more irritating or distracting, so don’t be that guy. Focus and get serious. Head down, headphones on, mouth closed.
Change - Bored? Plateauing? It’s time to switch it up. I’m guilty of not doing it enough, ‘cuz I’m stubborn, like lifting heavy, and rely on staple exercises. But I know changing your routine is crucial to growth & avoiding muscle adaptation. Add a new mass builder, go lighter and rep out, do drop sets. Every 8 weeks or so, challenge yourself. Doesn’t have to be a complete reboot; a few tweaks can do the trick.
Eat - Hate to be Captain Obvious here, but I can’t talk training without mentioning protein. Since everyone’s needs are different based on size, gender, lifestyle, etc., it’s best to do some research to find out specifically how much you need, how often, the best type for your goals, and so on. You can’t grow without it, so might as well do your homework and do it right.Heather Leff
THIS IS SO TRUE
What you put in your body should be healthy, natural FUEL!! Pumping it full of chemicals and processed crap is not what it was made to run on and you WILL feel the side effects… if not now… later down the road when the serious health problems start arising. Learn healthy habits while you’re young! Make healthy choices and you will thank yourself later! <3