Thursday 27th September 2012 - Comparing.... It Sucks !!!!

OK I know I haven’t been on here for a couple of weeks, but work and life have certainly got in the way of quality computer time J

So please forgive me.

In the last couple of weeks we’ve had some ups and down and some “nothings”, after a massive, sorry MASSIVE weekend, the weight went up a bit, then dropped again the following week and this week narda, zip, zero change which does actually surprise me. I’ve been hitting the training hard and although I did have some planned drinks on Saturday night I certainly compensated for it in training and nutrition so I could relax and enjoy the drinks. Although it’s pretty disheartening having to put up with plateus I have a big weekend planned this weekend for the AFL Grand Final– Go Swannies J So again I’ll be dedicated and over compensate with nutrition and training, and basically just see what happens next week. I’m certainly not going to put my entire life on hold. Body for life, not life for body J

Now fitness test – OK I was suppose to do it last week and haven’t…. have I mentioned how much I hate fitness tests ??? but I will I promise and will up date those statistics asap….. well as soon as I pull my finger out and go out in the heat and run like a demented demon for 4min….Anyway, must be done…. Grumble grumble grumble…

NOW – what did I say we would focus on ???

OH !! – comparing yourself to others doing a program (12wbt specifically).

Now this is going to be full of clichés and information that you already know, but hey sometimes we need a reminder.

Every BODY is different. There are 3 main body types X Y and Z – now X’s

On top of this we all have different metabolisms, different environmental factors, different ways our bodies deal with food/training etc etc…. I know for me, when I’m stressed out I do not lose weight at all no matter what I do. My old trainer told me it was due to the chemical effects that my stressing brought on, essentially the release of cortisol (I won’t go into the how’s and why’s of cortisol and it’s effect on weight loss but it’s quite interesting, google is your friend or have a look here http://www.medicinenet.com/script/main/art.asp?articlekey=53304)

Other items that effect weight loss and the such.

¨ How much weight in total you have to lose. Someone who is near their goal weight will find it much much harder to lose a kilo than someone with a longer way to go.

¨ Age –as we age, our metabolism slows

¨ Certain medications can effect your weight loss.

¨ Sex –as in male vs female…. Come on now…… but men usually have more muscle and less fat than women, hence they burn more energy

¨ Your genetic make up, some people just have a slower Basal Metabolic Rate than others. Simple as that.

¨ Your body signals eg how hungry or full you feel (essentially effecting how much you eat)

So as you can see by just these few examples just because Jane Doe lost 2kg this week doesn’t mean that although you are doing the same nutrition and training plan that you will as well….. AND THAT’S OK J

Essentially focus on HOW YOU FEEL, do you feel better? Healthier? Are your clothes fitting better? Are the stairs as hard to get up? Are you carrying more shopping from the car into the house? Keeping up with the kids better? Do you simply have more energy? Etc etc and so on. There’s more to a healthy lifestyle than a number on a set of scales (which changes depending on what scales you are on anyway !!!!) The scales are simply a guide. Not gospel.

Take it easy on yourself, and although sometimes it is really hard to stay motivated when Jane Doe is losing bucket loads of weight and your journey is a little slower, stop breathe and remember that your are special, some people haven’t done a nutrition or training plan before, and your healthy surely must out weight a number…. Surely.

Hang in there and be nice to yourself, think of all the positives J

Till next time

KC

Wednesday 5th September 2012, Week 2, - MYTH BUSTER !!!!

Weigh in day – loss of 500gm…. Sounds so much better when I say half a kilo though :) I’m happy with that, I had a few too many father’s day drinks which in turn became a “I’m starving and only sweet potatoe chips and a peanut butter sandwich can fix it” moment. So with that in mind I’m happy. And this week I’ve been extra tired as I’m going through a phase where my body/mind refuses to sleep, so I have not been getting up early to do my uphill treadmill walks. So half a kg with a red flag and less exercise than normal makes me very happy…. So what’s that ?? 5.3kg till goal weight :) - SOOOO looking forward to week 4 measurements by the way, I think things are shrinking :)

 

OK last week I said I would do some diet and exercise MYTH BUSTING, so here’s MY top ten !!! :)

 

1)  I’m a girl, I don’t want to do weights because I'll look like Arnie – You won’t, end of story, you do not have the same amount of testosterone rolling around in your body like men (who have between 10-30% more). If you start looking like Arnie, call me, I want to know how you did it !!!

2)  Carbs are bad – Your body needs carbs to function, they are your primary source of energy…. But this does not include an entire loaf of garlic bread with a giant side of pasta an hour before you’re going to bed :(, simple carbs aren’t a very good choice here. Good complex carbs (oats, grains, nuts) of low GI take longer for the body to break down and give you a more even release of energy over a longer period of time (and keep you fuller longer). Unlike simple carbs like sugar, pasta, refined white bread and rice, they do not make your insulin levels take a giant spike and then a giant fall making you want more more more !!!

3)  Spot reducing (like doing lower body weights only to reduce the booty) – Think about it. No matter what you do your body will do it’s own thing and take fat from where ever it feels to convert it to energy to support your exercise, no matter what exercise...running, weights, step, pump, walking, squats etc etc doesn’t matter, body needs energy, it will burn what it needs.

4)  I weighed a kilo more this week, it must be muscle !!! – Well this does certainly change per person as a lot of factors like genetics, type of training, diet, gender and age have a play in this. Some people can notice gains quite quickly, others a lot longer, but generally it takes a relatively long time to build significant muscle like a kilo and it takes proper muscle building training as well to facilitate major gains in a short period.With targetted exercise you could generally expect to see some changes in a 6-8 week period again depending on your body type. One website I visited (aworkoutroutine.com) has written an average up (the person writing this has 10+ years first hand experience (and observations) and has spoken with trainers/coaches) and they published the following guide for an average expectation of how quick you could gain muscle (and in my personal experience I think it’s about right, well for my personal story any way).

Average Natural MAN: between 113grams – 226grams of muscle per week (or about 450gms –     900gms of muscle gained per month).

Average Natural WOMAN: between 54grams – 113grams of muscle per week (or about 226grams –  450grams of muscle gained per month).

5)  Fresh Fruit/Veg is better than frozen - With shipping and storage, fresh fruit can often sit around for as long as two weeks before it hits your supermarket. In contrast, frozen fruit is often picked and frozen at the peak of freshness.

6)  I want abs so I’ll do heaps of crunches – Good ole crunches (or any other forms of ab exercises) will in fact help you build mean muscly abs….. but you will not actually see them if you aren’t lean enough. I know when I first started weights I could literally feel how hard my abs were, but they were well hidden and it was only after I started to lean up that I could actually see them and the leaning up had nothing to do with doing ab exercises in particular, it was my overall nutrition and training.

7)  I need to take supplements to get into shape – As the name implies, they are to supplement your nutrition. To pick you up in areas that may be lacking, like protein for bodybuilders as an example when they need to up their intake, or you may not be able to eat fish and can’t get enough Omega-3’s from other avenues…. But you do not need to just have shakes, pills and powders because you are now getting into shape…. They have their place to help you and you should seek advice on what would be best for you or beneficial to you.

8)  I ate crap food, but it’s ok I’ll train longer – My favourite saying, ‘you can’t out-train bad nutrition”. It’s not just the energy in and energy out, all the ingredients can have their part to play, for example the fact that sugar is crazy for stopping weight/fat loss. Your body will burn that sugar BEFORE anything else. So dig into your chocolate, and then the first hour or so of training (the more you’ve had obviously the longer you have to train) is WASTED burning off that sugar instead of fat….

9)  I need to basically live on lettuce leaves and starve to lose weight – The idea is a balanced, healthy and proportionate nutrition plan. You do not have to starve or be a rabbit. The reason most people reach for the salad bag when they are serious about losing weight and starting a healthy lifestyle is that you can have an entire bag of mixed veggies or salad leaves which will have more nutritional bang for your energy (calorie/kilojoules) buck than say a quarter of a mars bar. Your tummy will be fuller longer from the fibre…. Geez there are so many reasons for reaching for some greens when you want to lead a more healthy lifestyle and starving is not one of them. Yes you do need to lower your energy input to lose weight, but this shouldn’t mean that you have air for snacks instead of good wholesome food. Basically you can fit a bucket load of healthy choice food on your plate for the same calories as a small amount crap food.

10)  I have to do cardio to lose weight – ALL EXERCISE WILL HELP YOU LOSE WEIGHT, energy in, energy out. Remember I lost 8.7kg doing my first round of lean and strong !!! and it could have been more if I didn’t up my food intake. Nutrition has a large part to play in your weight loss journey.
 
WOW – thinking of 10 was actually harder than I thought, but there are quite a few myths about and all you need to do is research. W ebelieve so many untruths because a) they are told and say them ourselves time and time again without even checking if it's true and b) they suit us and make us feel better about ourselves, eg gaining a kilo in a week and telling yourself it’s just muscle is far more acceptable mentally than truthfully looking at your nutrition and exercise or even other reasons like “that time of the month” or water retention etc.
 
Well I’m all typed out after all that, so stay healthy
 
KC
XX

 
References
http://www.fitnessmagazine.com/workout/tips/strategy/top-10-fitness-myths/
http://www.gymjunkies.com/fitness-myths/
http://well.wvu.edu/articles/10_dieting_myths
http://howtobuildmuscleask.com/how-long-does-it-take-to-build-muscle/
www.livestrong.com/.../213868-how-long-does-it-take-to-gain-lean-muscle-mass/
www.musclebuildingdaily.com/muscle/how-long-does-it-take-to-build-muscle.php
http://www.aworkoutroutine.com/how-much-muscle-can-you-gain/