i originally had a different post for today but a few tweets with some awesome peeps yesterday inspired me to change it.
it's been a while since i posted about fitness; mainly because i've already hit my fitness goals, am a little bummed about the fact that i've had to quit all high impact workout bonerisms in favor of low-impact limp dickidness because of my damn knee. but i love helping people and exploding wisdom in your faces so here it is - 5 fitness myths that i wish would go away (there are way more but i had to choose 5):
1// cardio is what you need to do all day errday to lose weight. FALSE. i should say FUCKING FALSE. while cardio is important to train your heart and lungs, weight lifting just as important - if not more - for long-term weight management and maintenance.
weight loss (or fat burn) is all about expending calories. if you expend more calories than you consume, you will lose weight. there's nothing scientific about that. what you want to do is turn your body into a calorie-burning machine so you burn max calories even at rest which is what leads to weight loss and what's the best way to do that? the answer is weight training, bitches.
weight lifting builds leans muscle mass which requires more energy (aka calories) for your body to sustain these muscles. so the more lean muscle you have, the more calories you burn per day. if you're eating the right amount of daily calories for your body, then you will lose weight i promise you. a pound of muscle is the exact same weight as a pound of fat but look at the difference below: muscle takes up less space than fat so a 130lbs person with 80% muscle looks much slimmer than a 130lbs person with 80% fat (btw, muscle to fat ratio is what counts most, not your weight).
when i started my journey at the beginning of 2012, i was over 150lbs of jelly and flab and general yuck. i had lost all of my muscle tone when i decided that being a chip-eating couch potato for 7 years after i got married was more fun than being a gym rat (well, it was but i don't want to talk about it). part of my journey was finishing the insanity program, which makes you want to die is hardcore cardio. shaun t doesn't play, yo; and to this day, it still kicks my butt and i consider myself to be in damn good shape. that program was all cardio and even after 60 days of that torture, i still wasn't as lean as i wanted to be so what changed that? p90x. which is ALL lifting. i lifted 5 days of the week and cardio only 1 day and that was the key to shedding that stubborn weight around my midsection that even insanity couldn't remove. i should also mention that i ate a strict 1550 calories per day with ZERO cheating. lifting gave me the muscle i wanted, burned that stubborn fat around my tummy which moms hate and call 'baby pooch' and helped me go from a size 8/10 to a 4. then when i lifted even heavier with body beast, i dropped to a size 2 and body beast are pure Bro workouts with only a 30min cardio session ONCE A WEEK.
you need to do both cardio AND weight training, people! don't fall into the hole of 'cardio is your key to fat burn'. do both - lifting and cardio every other day - for maximum calorie burn. in fact, if you want to be extra badass, do both at the same time, circuit style baby! that's my favorite - killing yourself for 45 minutes instead of dragging it out for 1.5-2hrs at the gym. ain't nobody got time fo' dat.
2// eat less to lose weight. oh, i hate this myth so much. i read all kinds of crazy things that people do to lose weight but if they only knew how horrible this was, they would stop. it's not about eating less, it's about eating right - the right amount of calories for YOUR height, weight, age and fitness activity level. we all have different caloric needs because we're all different shapes, height and weight. we also have a minimum caloric requirement just to stay alive and too many women work so hard to stay as close to this minimum as possible just to lose weight but guess what? YOU'RE DOING IT WRONG, BITCHES. this is the only time that i will come straight out and say this because it's 100% true.
you cannot sustain a low caloric intake if you're expending calories through (hard) exercise. your body needs calories/food to rebuild and repair your muscles. your body needs calories to replenish all the vital minerals and nutrients you've depleted through exericse. your body gets these calories needed to refuel your body THROUGH FOOD. just like a car needs gas to run, your body needs gas to run in the form of food. if you are always keeping the gas tank in your car just above empty, you won't get very far. neither will your body.
so eat, bitches! eat to lose weight. as you get fitter; as your body become more efficient at delivering vitamins, nutrients and oxygen to all of your muscles and organs, your body will adapt and burn each and every calorie you put in your mouth. if you don't, you'll only sabatoge your efforts because when you exercise and don't eat enough, your body will naturally defend itself and store every morsel of food as fat. this is your body's natural defense against starvation. that's right sluts, your body will think it's starving and will hold on to the fat instead of shedding it. this happened to me and it will happen to you.
3// if you lift, you'll bulk up like a man. BULLFUCKINGSHIT. i lift heavy and have been for over a year. women do not have enough testosterone to bulk up like a man but if you want a lean, strong and defined body, lifting is your golden ticket. i curl 22lbs and i can press over 45lbs but i don't have huge pecs or giant arms. i'm not saying you have to be a power lifter but if you want strength and definition, pick up some weights.
these are old pictures from march of this year (i really should update my photos but too lazy!). i lift daily and i lift pretty heavy but i haven't bulked up at all. i love my definition and plan to keep it around and i always aim to lift heavier with each workout.
also, i included my weight to illustrate that weight isn't a good way to judge progress. at 5'4, most people think i'm between 115-120lbs but i'm way over that. the heavier i get, the more awesome it is for me because i know it's muscle, not fat. ditch that lying whore scale! muscle to fat ratio is what's important.
4// carbs are the reason why you've gained weight. false. YOU ARE THE REASON YOU'VE GAINED WEIGHT. ultimately, you decide what and how much to eat. yes, white starchy carbs are delicious but no one forces you to eat all the carb things. and let me tell you something: marketing companies are the evil reason why we think the way we do. carbs aren't awful. they are not your enemy. they are not the reason you can't lose weight. food itself is an inanimate object. it doesn't make you eat it nor does it have power over you. if you have lost weight or gained weight, it's because of the decisions you have made.
unless you have a proven gluten sensitivity/intolerance or celiac disease, carbs are not the evil things that marketing companies make them out to be. that's just their way of pushing products they want us to buy. don't fall for that shit, people! realize that our bodies need carbohydrates for very important internal functions. ask dr. google if you don't believe me. if you like eating carbs, eat them; just eat the healthy kind. you like bread? eat whole grain. like potatoes? eat sweet potatoes. rice? brown rice or quinoa. there are so many healthy alternatives to and for carbs. i eat carbs every day and have been since my journey and it hasn't derailed my progress at all. it gives me energy and helps keep me full. just eat everything in moderation and you will be fine.
5// jumpstart your weight loss with a detox. i really hate this one. another marketing scam that people so willingly buy into. if this is your thang, then all the power to you. what people forget is that our bodies naturally detoxifies itself - that's what your liver, kidneys and digestive tract are for. all you need to do is feed it clean foods and your body will do the rest. a detox is typically a liquid diet sustained for a period of time - some go farther than others as in liquid all day errday, which is dumb if you ask me - but a liquid diet can in no way sustain any activity level that burns a lot of calories. the weight you're losing is water weight and the second you put any food in your mouth, your weight will jump right back up.
there is no secret to weight loss. all you need to do is eat clean and exercise; that's it. there's no such thing as "fast" weight loss either; you didn't put on the weight in a week and therefore, you can't take it all off in a week either.
what are your fitness goals?
have you found fitness jesus yet?
everyone, say hello to Alex of the blog, let life be like music. she's my fellow canuck and has landed in the #1 spot of this week's Randomizer.
...Alex is gorgeous and i hate love her for that. but i hate love her even more because she has her OWN FUCKING AIRPLANE. well actually, her boyfriend owns and flies his own play which essentially means so does she. yes, you read right - HIS OWN AIRPLANE. so if they want to head to michigan or new york or where ever, it's like, hey, check out those fucking losers at pearson airport lining up and paying for airfare and shit haha! let's fuel up the jet and blow outta here right meow. alex knows i'm kidding (notkidding) and i never miss an opportunity to express my extreme jealousy over the fact that I NEED MY OWN PLANE TOO, GODDAMIT.
...she loves a good rant about annoying biatches (who doesn't?).
...she way braver than me and loves haunted houses #crazybitch.
...swap buttons with her! she's awesome.
now that you know a little bit about Alex, do a little more clicky and head on over to her blog!
If you want to lurk previously suprised biatches: