1) Stair Run
You don’t even need the gym for this one! Running up and down stairs is not only good for the gluts but it can also help you to burn calories quick. For my weight, running up and down stairs burns about 150 calories for every 10min. Click hereto calculate how many calories you can burn in a stair run.
2) Sprint Intervals
We all know running tends to burn a lot of calories. But if you throw in sprinting intervals, that’s where the real burn begins. Science shows that sprinting can burn up to 200 calories per 2.5 minutes. So next time you only have 20 minutes to get in your run, think about how much calories you could burn if you did sprint intervals.
3) Jump Rope
Go a little old school on your workout and grab a jump rope. Jump roping at a brisk pace can burn 120 calories+ per 10 min. Click here to calculate how much you could burn in a short period of time.
4) Boxing
Boxing is an intense full body workout. Got a little anger stored up? Punch out your feelings while burning those calories off. Boxing burns around 225 calories for 30 min (based on 130 lbs weight).
5) Swimming
Swimming is already a great cardio workout that is easy on your joints. Rev up the speed & throw in sprinting sets and you got a quick way to burn a lot of calories. Vigorous swimming can burn up to 340 calories per 30 min. So next time you’re trying to cram in a workout, getting wet might not be a bad idea.
Source
Remember this!
If you need ideas look here:
I was recently asked this question, so here are my tips:
- First and foremost I think the most important thing is to learn to grocery shop. This may seem silly, but it’s very important. I have a lot of grocery lists tagged here. I generally shop the outside rim of the store (produce, dairy, frozen, meats) and stay away from the processed dry and sugary foods.
- Learning to properly shop for yourself sets the stage for meal prep (the second most important thing!). Meal prep is really important for a busy schedule: if I don’t have meals prepared, I’ll end up buying bad food.
- Finding recipes and discovering new foods is also an absolute must! There’s some great recipes here.
Examples of meal prep:
- You can cook steel cut oats on Sunday and eat it safely for breakfast for the next 1.5 weeks. Read this about breakfast!
- You can prep sandwiches or salads or pastas the night before to bring to class.
- You can cut up apples (squeeze w a little lemon juice so they don’t turn brown) the night before for snacks, too.
- Prepare small bags of almonds and dark chocolate chips ready to throw in your purse.
- It totally depends what you like to eat, but for me, my very quick go-to meal is a bowl of pasta. When I cook pasta, it ends up being 40% pasta, 50% veggies and 10% sauce. Cook the pasta, add in frozen veggies (usually petite peas, or spinach, or zucchini), add some sauce (sometimes tomato-based or just EVOO). Then season with kosher salt and pepper. This reheats really well if you invest in some good tupperware (I like this).
I hope this helps!
Let me know if you have any questions.
withering-aweigh:
don’t fret it the scale number rises, that doesn’t mean you gained fat
(via losing-every-extra-pound)
Just through living you’ll burn at least a set amount of calories. This amount is called your basal metabolic rate (BMR): how many calories the average person your size burns while they’re lying down (not moving) for 24 hours.
You can calculate this number here, here, and here. If the numbers end up being different, average them. Mine comes out to around 1335.
Then, on top of that amount, you’ll burn calories from walking, digesting, talking, standing, exercising, etc. These calories plus your BMR are called your AMR, active metabolic rate, which is approximately ALL the calories you’ll burn in one day. AMR is sometimes referred to as total daily energy expenditure (TDEE). There are AMR calculators on those links, too or you can calculate it here.
So if I do an hour of moderate exercise, my total calories burned for the day is around 2,078. If I don’t exercise, my total calories burned for the day is around1,732. Which means that I will lose weight if I eat any less than that number, hence the burn more calories than I eat. To lose 1 pound a week, I would eat 2078-500=1578 on the days I work out. And for the days I don’t work out, 1,232.
I hope this clears it up!
Anonymous asked: Hi, when you say to burn more calories than you eat, what do you mean by that? Like are you supposed to almost eat like 400 and burn 500, i know that sounds dumb but i don't know what you mean?
Just through living you’ll burn at least a set amount of calories. This amount is called your basal metabolic rate (BMR): how many calories the average person your size burns while they’re lying down (not moving) for 24 hours.
You can calculate this number here, here, and here. If the numbers end up being different, average them. Mine comes out to around 1335.
Then, on top of that amount, you’ll burn calories from walking, digesting, talking, standing, exercising, etc. These calories plus your BMR are called your AMR, active metabolic rate, which is approximately ALL the calories you’ll burn in one day. AMR is sometimes referred to as total daily energy expenditure (TDEE). There are AMR calculators on those links, too or you can calculate it here.
So if I do an hour of moderate exercise, my total calories burned for the day is around 2,078. If I don’t exercise, my total calories burned for the day is around 1,732. Which means that I will lose weight if I eat any less than that number, hence the burn more calories than I eat. To lose 1 pound a week, I would eat 2078-500=1578 on the days I work out. And for the days I don’t work out, 1,232.
I hope this clears it up!
Basic Info
5’5”, 20 years old
Before: ~120lbs After: ~113lbs
I lost fat from my thighs, back and boobs and I also gained some muscle in my hamstrings, upper back, core, and arms!
Measurements
Waist: 27” 25”
Hips: 34” 33”
Bust: 35” 32.5”
Thigh circumference around highest part: 20” 19”
Around mid-thigh: 20” 17”
Bicep with arm straight: 9”
Wrist: 5.5”
Calves: 13” 12”
BF% maaaaybe 20 then 18?
Diet & Exercise
Cals:
Weight:
Generally ate between 1200-1500 calls, mostly clean food. Protein was between 80-90g. I still hate chicken breast. There are some of my specific foods and workouts here.
The main exercises:
Run: 3.3-4 miles on average, 3 times a week
Squat: 75lb 3 sets of 8 3 x a week
Split squat: 25lb 3 sets of 8 each leg
Plank: 1-2 mins 3-5 times a week
I also did random other exercises targeting other body parts (but weren’t my goals).
What motivated me, and what did I learn?
I gained the freshman 5 pounds and needed to fix it! I learned to touch the weights, that diet plays a HUGE factor, and the importance of consistency. I am really, really proud of my squat form, too!
Next steps
Building muscle. I’m going to focus on glutes, posterior chain, abs, and upper body. I want to learn how to deadlift, as well.
I tried to keep this as bare-bones as possible and focus on the info, but I hope this can help you!
sweatsalty:
Best Dance Workout DVDs!
Hip Hop:
Ballroom:
Latin:
Misc:
Any more suggestions? Send them here
Read this! Click on each picture to see it larger!
(via fitandfuckingfabulous)
Best Dance Workout DVDs!
Hip Hop:
Ballroom:
Latin:
Misc:
Any more suggestions? Send them here
Home Workout DVDs!
We all know about Insanity, Jillian Michaels 30 Day Shred, and P90X (we also know how expensive they are and how they might not be right for you), but here are some more fantastic at-home workout DVDs! All under $30, too!
Denise Austin Body Makeover Mix
It’s no secret we love Denise Austin, and this DVD reinforces why. Her simple instructions and cheerful attitude help each of the three 15-minute routines zip by. She focuses on one area of the body per session—upper body, lower body or ab & core conditioning—so I can target a trouble zone (ahem, thighs) or get a great full-body workout.
The Studio by Ellen Barrett: Fat Burning Fusion
This one instantly became a favorite of mine after the first play. Barrett’s no-frills video combines Pilates, calisthenics and simple ballet moves. Even though I wasn’t jumping around or sweating up a storm, by the end of this routine, my body ached all over—in a good way. Barrett’s routine brought me back to my childhood days of dance class: fun activity and exercise. Win-win!
Weight Loss Cardio Kick with Violet Zaki
The two 20-minute high-energy kickboxing routines combined with other cardio moves eliminate boredom in this program. When I felt particularly ambitious, I did both together for one calorie-blasting 40-minute workout; I chose one or the other when I only had 20 minutes to spare in the morning. Make sure to do this in a spacious room, because the amount of kicking, punching and movement, as I unfortunately discovered, is not tailored to tiny spaces.
Physique 57: Express 30 Minute Full Body Workout
I’ve always wanted to try out the trendy fitness classes at Physique 57 in NYC, but they run a pretty penny. Now, the infamous Physique 57 technique (certain muscles are targeted, overloaded to point of fatigue and then stretched for relief) is available to all in this 30-minute workout. It was just enough to make me realize why people are obsessed with the classes and left me—especially my glutes—sore the next day.
Shiva Rea: Daily Energy—Vinyasa Flow Yoga
I love this DVD because it’s basically the equivalent of seven DVDs in one—offering seven different 20-minute yoga practices to mix and match. I liked the freedom of being able to do a different one each day or combine two when I wanted to do a longer session. The flows range from slow-paced for relaxation to more intense for an energizing practice.
Core Fusion: Pilates Plus
One of the main reasons I don’t do Pilates very often is that, for me, it gets too boring after a while. Enter this DVD. Made up of five 10-minute workouts, it kept me engaged because I was able to change up the routine often, or, if I only had a few minutes available, I could still squeeze in a workout with just one of the programs. I just might be a Pilates convert after all.
Dancing with the Stars: Dance Body Tone
If watching DWTS inspired you to get grooving, you should definitely try this DVD for a guided shape-up. Although I suggest shutting your curtains and banishing anyone else from the house while you shake it, learning the routines kept me focused and by the end, I was sweating and laughing (at myself). Skimpy sequined outfits and B-list celebs not required.
Christine Felstead’s Yoga for Runners: The Essentials
Contrary to what many people think, running and yoga practice go hand in hand. I’ll admit, I was a bit skeptical at first, but quickly became hooked on the easy moves and calm instruction that show you how to tailor a yoga practice to benefit your running. I recommend it as a necessity for any runners looking to get a leg up on the competition.
Personal Training with Jackie: Power Circuit Training
Anyone who watched Jackie Warner on Bravo’s Work Out knows she takes a tough-love approach to fitness. And, clearly, if you’ve checked out her abs lately, it works. She shares her signature circuit-training workout in this high-energy DVD that gives the option of four different 15-minute workouts or one 40-minute total body circuit, and left me feeling like I just had an up-close-and-personal training session with the exercise guru.
From here
Beginning a Healthy Lifestyle and Intro to Exercising
Some info from muffintop-less
I know that being new to eating healthy and working out can be so overwhelming. Here are some basic tips I have for those starting on a health and fitness journey!
Decide what your goals are: fat loss (notice I didn’t say “weight loss”), muscle building, reducing blood pressure, aesthetics, or general health & fitness. Write down these goals and make a plan!
Get rid of the junk food! If it’s not in the house, you can’t eat it! Start making your own meals from wholesome lean proteins, veggies, fruit and healthy fats. Basically, eat as close to natural as possible! Look for ideas here.
Learn how to cook and grocery shop. If you go to the store and only buy junk food and frozen pizzas, you’re starting at a severe disadvantage. Take a look at some recipes online and just follow the directions. I’m a whiz in the kitchen and I can help you if you have questions. My grocery list is a good start!
Start exercising! The trick is to find something you enjoy so that you will actually DO IT. There are SO MANY options! Some people like to start with DVDs or videos that have thorough instructions. Many can be found here. And there are some examples here:
- Run or jog to the best of your ability 3-5 times a week for 30-45 mins
- Try Jillian Michaels or Insanity to get the hang of different exercises
- Try some workout videos from Blogilates to learn what’s out there
- Squats, and have good form
- Browse this, see what you can do
Develop patience and a positive attitude if you don’t already have them! You WILL have set-backs and losing weight/getting fit WILL take time. You will occasionally cheat on your diet, you will miss a workout, you will stumble, you will make mistakes… you’re human! Nothing worth having ever comes easily… if it WERE that easy, everyone would be in shape! Know that you are only a failure if you QUIT. So don’t quit!
You can do anything you set your mind to. Believe in yourself, don’t give up and you will get there!
There’s so much info on my blog especially in my FAQ. You’ll learn a lot and I’m always here for support and questions, just send me a message!
Water Weight
What is water weight? Water weight is fluid retention. It is when your body holds on to the water in your body. This can cause you to get bloated, and see a higher number on the scale.
Why does this happen? This can happen for many reasons. Increased sodium intake, too many processed foods, not getting enough protein, not drinking enough water.
Not drinking enough water? The more water you drink the less water your body will retain. This is because when you drink a lot of water your body signals the organs that it is okay to let go of some of the water.
How to get rid of water weight? By drinking more water, cutting out processed and high sodium foods, sweating, cutting carbs.
Cutting carbs- although cutting carbs can help you lose water weight this will not help you lose fat. This is also not healthy. Many fad diets promise large amounts of weight loss in a small amount of time by drastically cutting carbs, however this weight will be gained back very quickly because it is not actually fat loss. This has to do with glycogen, and you can learn more about this here and here.
Water weight and fat are very different. This is why you should not freak out if you see a higher number on the scale. Fat is burned by being active and operating at a calorie deficit.
So in conclusion if you see a high number of gain or loss on the scale in a rapid amount of time it is most likely water weight. I highly recommend that you watch this video.
*** Remember that 2 liters of water is going to weigh 2 kg (4.4lbs). If you drink all the water you’re supposed to, your weight WILL fluctuate throughout the day ***
This is another reason not to think about the scale!
info from here
Steps for healthy weight loss, and keeping it off for good!
- Weight loss = calories burned > calories consumed.
- 3500 calories = 1lb fat
- The recommended healthy amount of fat to lose = 1-2lbs per week.
- If you aim to lose more, your weight loss is too fast. The faster you lose weight, the more likely you’ll gain it back. You’ll make a dramatic and unsustainable change in your diet/lifestyle, and then you’ll switch back to your old “bad” ways.
- Slow weight loss = permanent weight loss.
- Creating a 500 calorie deficit per day = 1lb of fat loss per week (500x7=3500).
- Everyone already burns 1200+ calories each day just by leading a sedentary life, by being a couch potato. This is called your AMR.
- You can create a calorie deficit through cutting calories from food and through exercise.
- It is more beneficial to burn calories through exercise over cutting calories from food.
- Everyone has a specific BMR according to their stats (age, height, weight). This is the MINIMUM amount of calories your body requires in order to survive and keep your heart beating, lungs working, other organs working, etc.
- Eating below your BMR will slow down your metabolism. In turn, you will burn less and less calories because your body thinks it’s starving. This is a natural mechanism in our bodies to protect itself. There is no way around it. Your metabolism WILL slow down. Period. Eventually you will plateau.
- Creating a deficit that is too high, will also slow down your metabolism because your body is not getting enough energy to sustain itself. Your muscle will start breaking down, you’ll be worn out, etc.
- Creating a 500 calorie deficit from food will put you way below your BMR, and your metabolism WILL slow down over time.
- It is better to create a 500 calorie deficit from exercise which will INCREASE your metabolism, making you burn more calories, it will build muscle, which will also allow you to burn calories, and you will have tons more energy, and thus will be able to burn more calories. By eating enough, you will preserve your muscle and burn off fat. If you don’t get enough energy, your body will metabolize muscle, thus making you burn less calories and slowing down your metabolism.
- Now go here: http://preventdisease.com/healthtools/articles/bmr.shtml to figure out your BMR. Do not eat below that many calories. It’s okay to eat below once or twice a week on your REST DAYS. Just make sure it’s not by more than 200-300 calories. You probably won’t burn much fat by cutting calories from food. (If you are 17 years old or younger, add 500 to the number you get. This calculator is for adults, not teens.)
- Once you’ve figured out your BMR, time to figure out your AMR (daily burn). http://caloriecount.about.com/cc/calories-burned.php Set the level to sedentary. This is how many calories your body burns being a couch potato. If you’re more active in your lifestyle (you walk around campus/school a lot or at work, then set your level to lightly active, if you play sports then you’re moderately active, etc). You obviously burn more calories if you’re a tad bit more active. (If you are 17 years old or younger, add 500 to the number you get. This calculator is for adults, not teens.)
Eat the amount of calories between your BMR and AMR (rounded up), and then burn 300-500 calories through exercise. Add the amount of calories to your AMR number, to give you the total burn for the day. Then subtract the amount of calories you ate to find out your daily deficit.
So for example: My BMR is 1500. My AMR is 1700. If I burn 500 calories at the gym, that brings my burn total up to 2200. If I eat 1600 calories, that gives me a deficit of 600 calories. If I repeated this 6 more times, I would lose 1lb of fat.
If I wanted a 1000 calorie deficit (to burn 2lbs a week), I would burn 900 calories at the gym. DO NOT CUT EXTRA CALORIES FROM YOUR FOOD IF YOU PLAN ON HAVING SUCH A HIGH DEFICIT. IT IS COUNTER PRODUCTIVE AND YOU WILL END UP METABOLIZING YOUR MUSCLE. BAD! Not to mention, you would wear yourself out if you tried burning that much. And you would end up getting the munchies! This is why a 500 calorie deficit is HEALTHIEST. If you plan on having a higher deficit, you need to eat a lot more. I would probably eat around 2000-2200 calories if I planned on burning 900 at the gym.
The reason you eat a few hundred calories ABOVE your BMR is to ensure your metabolism doesn’t slow down. If you only eat your BMR, plus do 300 calories worth of exercise, that’s 300 calories your body is burning toward activity, and not toward maintaining the body. So your body will slow down your metabolism to compensate for that energy loss.
Cardio is for burning fat. Strength training is for building muscle. Both are equally important when it comes to losing weight. Incorporate both into your workout routine for optimal results. Doing JUST cardio or JUST strength training will not give you optimal results and you will eventually plateau.
I hope this helps! If you have any questions feel free to message me.
This was written by inspiremefit
Amazing transformation!
(via seekinternalheights)
