...regardless of which diet you are on. Yes, even you out there thinking, "I never diet." By diet , I am referring to those items you choose to put into your mouth every day. We are all on a diet (noun), we are not all dieting (verb). It's ok, stick with me here.
I hate dieting. Never done it; never will. And, I have the figure I want. Go ahead and be mad. I pay attention to my DIET. If you try this, you will never need to diet (verb) again. Forget all of those two-word, three syllable agencies out there to help you, temporarily - at least until the holiday binge, shed weight.
You body's metabolism hinges on what it takes in. While you may never be an elite athlete, you can get your body to start feeding your fat cells to your muscle cells...no, you won't look like Arnold (ladies), and I am sorry but you won't look like Arnold overnight (men). Lean muscle is needed to move your skeleton, provide shape to your body and a couple of other things. Bodybuilding is it's own monster for another day.
When you exercise, your muscle cells need nutrition to rebuild. If they are eating, your fat cells can't if there isn't enough food to go around...see where this is going...ok. Now, in order to feed the machine correctly, and get the greatest benefit out of exercise, you need to eat the right calories. Oh. That again. I didn't say don't count. I just said counting doesn't always work. Why? Example time:
Person 1 and 2 each "need" 2000 calories a day (for this example just push I believe here).
Person 1 has an iPhone and an app that tracks total calories throughout the day. Simple, single entry processing. Person 1 is not getting any smaller one month later.
Person 2 has a Samsung Android phone (yes, I have this jealously right now...want one) and MyPersonalDiet. I love this software. Sorry, shameless plug for something I don't make money off of. They only know me as that lady who had to beg for a new product key when she re-loaded windows. Person 2 has lost 4-6 pounds in a month. This is a healthy rate...please don't listen to anyone who says that they can do more than 1-2 pounds per week. You may get a bit higher in the beginning with water weight loss, but not much. You may even get heavier at first with muscle weight...remember the muscle has to steal the food from the fat to starve those cells.
So, what makes that software great? Nothing you can't do on your own. It just makes it easier. You need the correct combination of Carbohydrates, Fats and Proteins in your Diet (noun) to properly feed your lean muscle mass based on your exercise and your goals. For your average person, the ratio breaks down into: 20% protein, 55% carbohydrates, 25% fat...so, based on many dieting (verb) ideals people out there are eating horribly while dieting. Then they quit, and wonder why: A. They don't feel better and B. The diet (noun) they use isn't working. Weight loss and weight gain change these numbers, so do kids and athletes. So, a full BCA and a plan is the best place to start. But, at least now you are better prepared.
Showing posts with label health. Show all posts
Showing posts with label health. Show all posts
17.4.12
DF: Scales Lie
There have been a number of discussions lately in the personal trainer circles I run in about clients stepping on the scale and hating the numbers. Scales Lie.
Yes, the scale provides you an answer. No, it is not the answer to the question you are asking. It is telling you exactly (depending on calibration) how much the muscles, fat, bones, mucous, water, etc. in your body weighs standing on the surface of the Earth at that precise moment. If you were standing on Mars, it would tell you something different; seriously. And, in 5 minutes? Who knows. As water is 1 pound per pint, if you haven't peed since you drank two glasses...you see where this is going, right?
The question you are asking yourself is, "Am I fat?" or "How is my body doing?" The answer you are getting is 42.
Ok. So, now that we have sorted that out. Promise me you will no longer use the scale for this. The scale will give you one piece of information in a Body Composition Analysis - and that is a starting point to subtract other items to get your lean muscle mass. PLEASE quit asking the scale questions it can't answer.
Now. What can answer those burning questions about fat and body composition? Well, the best answer is a full BCA. If you don't want to shell out for one, (I promise you it is worth it.) then at least buy yourself a set of calipers and a soft tape measure. Learn to use the calipers and write down your fat % and your measurements for your neck, arms forearms, chest (below the breasts ladies), waist, hips, thighs, calves. (Just use the right side of your body.) Pick one day of the week. Pick one time. Complete this every week at said time on said day. This will tell you how your body is adapting to any exercise you are (or are not) doing. Oh, and if you must climb on the scale, take the caliper percent body fat, subtract it from 100, and multiply the answer by your total mass to get your lean muscle mass. Yes, this includes bone too, but you have to feed those cells as well. ;)
Or, just sign up for a BCA today. The initial one includes the calipers and tape measure - and your first 4 weekly updates. After that each four week segment is a follow-up at a lower price.
To kicking the scale habit...
Yes, the scale provides you an answer. No, it is not the answer to the question you are asking. It is telling you exactly (depending on calibration) how much the muscles, fat, bones, mucous, water, etc. in your body weighs standing on the surface of the Earth at that precise moment. If you were standing on Mars, it would tell you something different; seriously. And, in 5 minutes? Who knows. As water is 1 pound per pint, if you haven't peed since you drank two glasses...you see where this is going, right?
The question you are asking yourself is, "Am I fat?" or "How is my body doing?" The answer you are getting is 42.
Ok. So, now that we have sorted that out. Promise me you will no longer use the scale for this. The scale will give you one piece of information in a Body Composition Analysis - and that is a starting point to subtract other items to get your lean muscle mass. PLEASE quit asking the scale questions it can't answer.
Now. What can answer those burning questions about fat and body composition? Well, the best answer is a full BCA. If you don't want to shell out for one, (I promise you it is worth it.) then at least buy yourself a set of calipers and a soft tape measure. Learn to use the calipers and write down your fat % and your measurements for your neck, arms forearms, chest (below the breasts ladies), waist, hips, thighs, calves. (Just use the right side of your body.) Pick one day of the week. Pick one time. Complete this every week at said time on said day. This will tell you how your body is adapting to any exercise you are (or are not) doing. Oh, and if you must climb on the scale, take the caliper percent body fat, subtract it from 100, and multiply the answer by your total mass to get your lean muscle mass. Yes, this includes bone too, but you have to feed those cells as well. ;)
Or, just sign up for a BCA today. The initial one includes the calipers and tape measure - and your first 4 weekly updates. After that each four week segment is a follow-up at a lower price.
To kicking the scale habit...
6.3.12
DF 6.3.12 - Macro- and Micro- Nutrients
Not sure what these terms are or how they apply to what you eat? Here's a quick little primer:
Macro-nutrients: Corbohydrates, Fats and Proteins. Macro-nutrients comprise the calories in a food. Carbohydrates and Proteins are 4 calories per gram. Fats are 9 calories per gram. The correct mix of these is determined by many factors, including gender and activity level. Get a BCA or contact a Dietician for more information.
Micro-nutrients: Your vitamins and minerals, for the most part. Think arsenic and mercury kill you? While high amounts are toxic, the trace amounts which naturally occur in food are used by your body. :)
As a good resource for more information, we like Nutrition Data.
Happy Tuesday!
-Crystal
(Links open a new window and leave this site.)
Macro-nutrients: Corbohydrates, Fats and Proteins. Macro-nutrients comprise the calories in a food. Carbohydrates and Proteins are 4 calories per gram. Fats are 9 calories per gram. The correct mix of these is determined by many factors, including gender and activity level. Get a BCA or contact a Dietician for more information.
Micro-nutrients: Your vitamins and minerals, for the most part. Think arsenic and mercury kill you? While high amounts are toxic, the trace amounts which naturally occur in food are used by your body. :)
As a good resource for more information, we like Nutrition Data.
Happy Tuesday!
-Crystal
(Links open a new window and leave this site.)
2.12.11
Daily Lifestyle Fact - 1.12.11
23.11.11
Q & A - Train or Workout?
Q: Should I be training for something or just working out?
A: Whether you are starting a new program, or already working out consistently, this question seems to enter everyone's mind at some point. Sometimes it seems like everyone around you is training for something; sometimes it seems like you are the only one you know in the gym. The easy answer for us is three part:
1. You are content with your body and your routine. Unless you feel the need to become increasingly competitive, you could probably go "run your race" any day. As long as you are content where you fall out in the mix when you complete any activity you participate in, just keep enjoying your workout time. If you feel stuck in a rut, a new Peak Functional Fitness plan can help.
2. You are competing some, but not as well as you would like. Try picking an activity 60-90 days out, and order an Athlete plan for you based on your goals and the time you are willing to dedicate. Stick with it, even if you don't like it at first. This is a change, and all changes come with ups and downs. Make sure you get to see the results. If you like the results, the plan can always be changed to make it fun and enjoyable for you. If you don't, well you are in better shape (hopefully) than when you started and can always return to working on your Peak Functional Fitness.
3. You are the couch potato or have just started your foray into the wonderful world of fitness. For many people here, the goal tends to be weight motivated. While there are numerous "Couch to..." programs out there, we have one simple question: Do you want to say you completed one event, or do you want to transition to a lifestyle of lasting fitness? A good Functional Fitness plan can get you to that same race, and keep you moving forward. Once you are fit, and ready to progress to winning your age-group, then seek out the Athlete plan that is right for you!
A: Whether you are starting a new program, or already working out consistently, this question seems to enter everyone's mind at some point. Sometimes it seems like everyone around you is training for something; sometimes it seems like you are the only one you know in the gym. The easy answer for us is three part:
1. You are content with your body and your routine. Unless you feel the need to become increasingly competitive, you could probably go "run your race" any day. As long as you are content where you fall out in the mix when you complete any activity you participate in, just keep enjoying your workout time. If you feel stuck in a rut, a new Peak Functional Fitness plan can help.
2. You are competing some, but not as well as you would like. Try picking an activity 60-90 days out, and order an Athlete plan for you based on your goals and the time you are willing to dedicate. Stick with it, even if you don't like it at first. This is a change, and all changes come with ups and downs. Make sure you get to see the results. If you like the results, the plan can always be changed to make it fun and enjoyable for you. If you don't, well you are in better shape (hopefully) than when you started and can always return to working on your Peak Functional Fitness.
3. You are the couch potato or have just started your foray into the wonderful world of fitness. For many people here, the goal tends to be weight motivated. While there are numerous "Couch to..." programs out there, we have one simple question: Do you want to say you completed one event, or do you want to transition to a lifestyle of lasting fitness? A good Functional Fitness plan can get you to that same race, and keep you moving forward. Once you are fit, and ready to progress to winning your age-group, then seek out the Athlete plan that is right for you!
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