September 2010
3 posts
6 tags
Numbers don't lie....
3000 cal, 3 people, 3 types of meal frequency —->2 meals per day, 3 meals per day, 6 meals per day,
Average TEF (thermic effect of food—increase in metabolism) = 15% 2meals : 2 (1500 x .15)= 450 cal burned 3meals: 3 (1000 x .15)= 450 cal burned … 6meals: 6 (500 x .15)= 450 cal burned Moral of the story: Meal frequency doesn’t determine metabolism . Your...
4 tags
Dieting Tip
One of the mistakes people make when dieting with a high calorie deficit (consuming very low calories) is increasing there activities too much. Yes you will still lose weight (because of the large deficit) but it won’t be as fast as it would be if you decrease your activity to MATCH your calorie deficit level
5 tags
“You must dare to disassociate yourself
from those who would delay your...”
– Vernon Howard
July 2010
1 post
4 tags
Busted Myth:Eating more frequently
One of the most prevalent myth is that eating more frequently speeds up your metabolism. Eating six times a day isn’t going to help you burn more calories than eating 3 times a day. The idea behind this myth is thermic response —calories burned processing the food you eat. The idea is the more frequent you eat the higher the thermic response and thus more calories are burned. A lot...
7 tags
Tip of the day Nutrition
Carbohydrates doesn’t contribute to fat gain the way some people think—-that is DIRECT conversion to fat (a process called De Novo Lipogenesis). The 2 times this RARE occurrence happens is
1) Total dietry fat is under 10%
2) 700-900 grams of carbs per day for 3 straight days from a carb depleted state (so the time would be shorter if you were not carb depleted).
2 tags
“The reading of all good books is like a conversation with the finest minds of...”
– Rene Descartes
June 2010
5 posts
4 tags
CHEAT
CHEAT: A lot of people make the mistake of NOT cheating during their diet. Cheating (going back to maintenance level calories or above briefly ) allows you to raise the hormones that are surpressed during dieting , raise your metabolism and go back to an anabolic state thus mitigating muscle loss —all of which adds up to increased rate of fat loss.
4 tags
“Like ripples in a pond that reverberates to the edge & back to the stone...”
– Kelechi
April 2010
1 post
6 tags
March 2010
15 posts
1 tag
3 tags
“You are here for a purpose and that purpose is to grow into a mountain, not to...”
– me :)
2 tags
Life
Look at things as they are, not as your emotions color them.
When you are fearful— know you are going to exaggerate the dangers you face.
When you are angry -Take no action to avoid mistakes
When you are successful — Be extra wary to avoid overconfidence and the subsequent blunder that comes with overconfidence
6 tags
Tip
There’s a lot of hype in regards to salt (ref: New York) being the cause of high blood pressure. This is certainly true with people who are salt sensitive, however this can be remedied by simply increasing the amount of potassium you take in daily. You see, its really the balance of sodium(salt) and potassium that matters so if the ratio of one is way higher than the other you are going to...
6 tags
Tip--Weight management
Its been a minute since I have done tips I have been busy getting ready for a shoot among other things.
3 things happen when you eat all dependent on your metabolic state.
1) You store the food in your muscle
2) You store the food in the adipose tissue (fat)
3) You convert the food into energy
This is why nutrient timing…particularly carbohydrate timing is important if you are trying...
2 tags
5 tags
“Your time is limited, so don’t waste it living someone else’s life. Don’t be...”
– Steve Jobs
2 tags
Its always a matter of Perspective...
6 tags
Calculating Calories
Einstein once said “imagination is more important than knowledge” .
I used to disagree with this (hey I never said I was the sharpest tool in the shed) years ago. However the more I read and the more mature I became, I figured out why. Take quantum physics for example, sometimes physicists perform thought experiments on a princple that they have no way of experimenting on or...
3 tags
“When everything seems to be going against you, remember that the airplane takes...”
– Henry Ford
6 tags
“Here’s to the crazy ones, the misfits, the rebels, the troublemakers, the...”
– Steve Jobs
3 tags
“In darkness, the answer is not to find the light but to create it…its your...”
– Marcus Aurelius
4 tags
Forever
Doubt yourself and you doubt everything you see. Judge yourself and you see judges everywhere. But if you listen to the sound of your own voice, you can rise above doubt and judgment. And you can see forever
2 tags
February 2010
32 posts
5 tags
“It’s not the critic who counts, not the man who points out how the strong...”
– Theodore Roosevelt
4 tags
“If you limit your choices only to what seems possible or reasonable, you...”
– Robert Fritz
dinkinflicka-deactivated2011041 asked: Besides fruit, what are other healthy things to snack on. Ive been eating more almonds and other nuts, i also get down on beef jerky. Bag says its doesnt have a lot of fat and it seems like good protein..what ya think?
7 tags
“Determine to be something in this world and with RESOLVE you will be whatever...”
– K. Opara
6 tags
Tip of the day Weight Management
When you eat clean frequently, its actually beneficial to have a cheat meal once in a while. The act of eating a cheat meal especially if you have been eating clean frequently boosts your metabolism. The reason is your body adapts to eating much like it adapt to exercising. Breaking the mold now and again gives your body something to adapt to all over again, the body expends more energy...
1 tag
6 tags
“Watch your thoughts, for they become words.
Watch your words, for they become...”
– ?
6 tags
Tip of the day Health
Alcohol…huh? yeah
If you are going to drink alcohol why not make it wine? To be more specific red wine
I will expound further and say make it Pinot Noir which is the type of red wine that contains the most amount of resveratrol an anti oxidant. I always have a bottle or 2 at my house. What are the benefit of resveratrol? Well, so far this is what studies have shown and what people...
4 tags
“You control your future, your destiny. What you think about comes about. By...”
– Mark Victor Hanson
8 tags
Tip of the day Nutrition
Beans
I love beans! Its almost perfect, it contains protein, carbohydrates, fiber and essential B vitamins. One of the best part is beans as a carbohydrate has such a low glycemic index that it isn’t enough to cause much of an insulin response. If you recall, insulin blunts the body’s ability to burn fat since its a storage hormone——> so beans is great if...
4 tags
“There is no failure except in no longer trying. There is no defeat except from...”
– Kin Hubbard
13 tags
Go Heavy
Don’t be afraid to lift heavy weight in the gym. Most of the time, people (women in particular) are weary of lifting heavy weights. They think they will wake up the next day only to look in the mirror and say OMG! I Look like the
Not even close! For that to happen you would have to actually add in more calories than you’re burning off and even then you won’t actually look...
6 tags
Tip of the day Weight Management
Water
Water has been shown to boost metabolism by as much as 30%. This is due to the fact that the body heats up water after you drink it. It occurs pretty much all the time however it is most effective when you drink water on an empty stomach— (the best time is when you first wake up in the morning because your stomach is empty after 7 or 8 hours of fasting) or 3 to 4 hours...
3 tags
“No one can make you feel inferior without your consent”
– Eleanor Roosevelt
7 tags
Tip of the day Weight Management
Coffee
If you love coffee like I do avoid taking it with sugar or with donuts/pastries. In short, avoid taking it with any simple carbohydrates(i.e. white bread, regular wheat bread, regular bagels, etc) to keep your waist line trim and enjoy good health in general (prevent hypoglycemia) . Caffeine causes wild swings in blood sugar because it stimulates the liver to release glycogen. So when...
4 tags
Anything is Possible
If there was ever a time to dare, to make a difference, to embark on something worth doing, IT IS NOW. Not for any grand cause, necessarily… but for something that tugs at your heart, something that’s your inspiration, something that’s your dream. You owe it to yourself to make your days here count. HAVE FUN. DIG DEEP. STRETCH. DREAM BIG.
Know, though, that things worth doing seldom...
5 tags
Tip of the day Weight Management
3500 calories = 1 pound has been abused recently.
I see sites and even books tell people their BMR—basal metabolic rate—> how much calories their bodies burn per day(also known as energy expenditure) and then tell them to have a calorie deficit of 500 calories per day to loose 1 pound a week. The logic being 7 days x 500 calories per day = 3500 calories since 3500 calories = 1...
2 tags
7 tags
Don't underestimate Squats, 10 tips
One of the reasons I can get away without doing much cardio and ab exercises is that I do a lot of squats. It is arguably the best exercise period (dead lifts advocates might have something to say about it). However without argument its the best exercise for the lower body. Every muscle on your body is involved ESPECIALLY YOUR CORE —>obliques, abdominals, erector spinae, multifidus...
3 tags
I'm green
I just started my tumblr account days ago so If I don’t respond back to your comments/questions I’m NOT ignoring you. I’m still trying to figure everything out =)
ps
Help is always welcomed!
3 tags
Tip of the day Weight Management
Never let yourself go hungry or take in too few calories per day to lose weight. All you end up doing is slowing you metabolism down which will catch up with you . Always have snack or food every 3 to 4 hours…something with ample protein is HIGHLY recommended.
Mz Moonlight: 5 Ways... →
… to not feel hungry so much…
Eat a diet rich in protein. That is not to avoid other food groups but by having more protein in your diet you will be less hungry for longer (plus protein takes longer and more calories to digest).
Get enough fat into your system. Good fats, that is. Found in…
4 tags
Tip for a Weekend indulgence
Everybody some of us indulge in some alcohol now and again the best alcohol to indulge in and remain relatively “healthy” is Vodka….Try Vodka with soda water, vodka with diet tonic or may be vodka with diet cranberry juice. Vodka straight is also an option. Also if you are going to eat late at night go ALL PRO….meaning all protein no carbs
6 tags
Sprints for Six pack or wash board Abs
Did you ever notice sprinters always seem to have a six pack? Did you know Ab exercises are on the lowest priority of exercises to do on their list meaning they don’t devote hardly any attention as you would think on their abs— yet they still have a six pack or wash board abs. Have you ever wondered the reason why? These are 3 concepts that might shed some light and help if your...