Tag Archive | build muscle

3 basics for losing fat and building muscle

Hello!!  Today is a gorgeous FALL day!!  This morning we went on our favorite trail run!  I set my timer.  Each week I want to get faster and be able to keep up with my friends.  I hope the weather holds for as long as possible.  The leaves are perfect right now!  We made it up in 42:42 and down in 30.10.  Next week, 40 and 29 (:  Great way to start the week and day!!

IMG_8777 IMG_8774Well, my Oxygen Challenge ended and I’m a little upset at myself because I didn’t eat the way I should have!  I saw my normal results when I go strict for a short time.  I need to work on maintaining my strict bod for longer (:  My friends and I decided to do NO SUGAR OR WHITE FLOUR for 30 days!  Surprise surprise!  We talked again about how nutrition is about 80% of the results.  Soooooo, starting today until November 10th.  I’m on.  It’s more fun to do it with friends!

This will be an amazing 30 days.  I’m still sticking to my 12 week weight lifting program.  I decided to do Amanda’s Month 2 workout for the first 4 weeks and then hop over to Jamie Eason’s for the last 8 weeks.  The next 4 weeks will look like this, but not necessarily in this order.

Monday: Lower Body

Tuesday: Shoulders, biceps, triceps, cardio

Wednesday: Amanda’s better-booty workout

Thursday: Lower body, abs

Friday: Back, chest, HIIT

Another thing I’m going to work on that I’m not too consistent with is taking supplements.  I read an article from Samantha Ann Leete on bodybuilding.com about supplements.  I like what she recommended.

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This might look like a lot of craziness, but I’m going to experiment and see if it makes a difference.  This is what I’ll be taking on a regular basis.

Multi-Vitamin

Multi-Vitamin

Vitamin C

Vitamin C

Calcium

Calcium

Glutamine

Glutamine

Krill or Fish Oil

Krill or Fish Oil

CLA

CLA

Protein Powder

Protein Powder

BCAA's

BCAA’s

Emerge

Emerge

In a nutshell, most of these supplements will assist in fat loss, support a healthy cardiovascular system, increase immunity, support brain function and nervous system, provide joint support, help manage inflammation, preserve muscle, reduce body fat, and help build, sustain, and recover.  Whew!  Miracle workers pretty much.  I purchase these at Max Muscle, GNC, or bodybuilding.com

I’m set!  The top 3 basics for losing fat and building muscle are: Nutrition goals, workout plan, and supplements.  I’ll keep up with my posts on how I look and feel.  As always I love a challenge and setting goals.  Now get to work work!!  (:

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How to get even fitter

HELLO!!  This has been the never ending day!  My goal was to post Monday and Wednesday, but I’m now changing that to twice a week!  Ya never know how a day is going to go sometimes.

Alrighty!  Oxygen Challenge update!  I have 1 month left and I’m seriously getting serious now (:  I talked about having a treat day once in a 10 ten period.  I’m going to do that, but only after October 9!  For 1 month I’ll be sticking to my diet plan 100%.  This month I’ll be carb cycling.  I think I kind of do that already, mostly because I feel guilty after a pig out day and then I go low carb for several days!

First off, I saw this awesome awesome quote from Jennifer Lawrence.  She’s the Hunger Games star.  I love love what she says here:

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So, let’s get right to the topic of the day.  How to get even fitter.  Most people I see at the gym don’t seem to change.  I guess everyone is about maintaining.  I am NOT however.  I’m about always improving (:  And I’m not talking about looking sickly thin with no muscle.  Wherever you are on your fitness journey, here are a few ways to push it to the next level.

  • Mix it up!!  Stop doing the same workouts day after day.  How boring is that anyway.  I constantly change things up.  I also do a lot of the same stuff too, but I keep my body guessing.
  • LIFT LIFT LIFT!  If you want to see your body change, lift weights.  If you’re already lifting, ADD weight and or ADD another set.
  • Never miss a workout!  Stay consistent.  I schedule my workouts several days in advance around whatever I have and I never miss them, unless I have an emergency.
  • CUT OUT WHITE FLOUR and WHITE SUGAR.  This is even bigger than lifting.  One way to help track your diet and calories is My Fitness Pal.  I LOVE this thing.  It gets tiring to enter in your food every single day, but it helps me eat better and less.  I’ll be doing this for the next month 100%.

So, my goal for the next month is to lower my body fat.  I’m shooting for 13% by October 5.  In order to do this, I’ll track everything I eat in My Fitness Pal.  I’ll cut out sugar and simple carbs and INCREASE protein.  The other day I found a page I’d saved from a magazine from 3 years ago.  It had a low sugar meal plan and a recipe for Chocolate Energy Truffles.  Here are a few examples of what you should be eating to stay low sugar.

  • oatmeal, blueberries, hard boiled eggs, protein shakes, strawberries, turkey, whole wheat bread, veggies, hummus, plain greek yogurt, salmon, brown rice, salad greens.  SIMPLE, right?

And if you’re craving some sweet SUGAR, here is the truffle recipe:

1/3 c vanilla protein powder

3/4 c natural chunky peanut butter

1/4 c instant nonfat dry milk

1/4 c agave nectar or honey

1/4 t cinnamon

1/2 t coconut extract

1 T ground flaxseed

2 T cocoa

Combine all ingredients and roll into balls.  Store in airtight container in the fridge.  I think I’ll be making these tomorrow!

Well, I’ll end with two fun photos.  The first one is an ad for the Big Cottonwood Marathon that I ran two years ago.  I came across this picture on Facebook and as I looked closely, I realized the girl in the green was ME!  Ha Ha!  I’m famous (:

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And here is a more recent pic from last night!  We did a HIGH fitness class at the park and all the instructors wore these cute matching $5.00 shorts!  It was such a fun night!

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I’m a crazy exercise fanatic, but that’s me and I’m glad I am ME (:  Have a wonderful wonderful weekend!!!  Work Hard Always!