Tone that booty

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198to140:

yes!just do it!stop thinking, stop worrying, just GO!

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Patience, Grasshopper.

awesomeoneday:

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“In a 2005 study in Physiology & Behavior, a group of Princeton researchers led by psychology professor Bart Hoebel, Ph.D., found that eating sugar triggers the release of opioids, neurotransmitters that activate the brain’s pleasure receptors. Addictive drugs, including morphine, target the same opioid receptors. “Sugar stimulates receptors to activate the same pathways that are stimulated directly by drugs such as heroin or morphine,” Hoebel says. When this phenomenon was studied in lab rats, Hoebel’s students found that after 21 days on a high-sugar liquid diet, one group, whose feeding was delayed by 12 hours, showed signs of withdrawal, including anxiety, teeth chattering, and depression. While no human trials have been conducted yet, researchers hypothesize that sugary drinks, especially those consumed on an empty stomach, are similarly addictive for some individuals. So if you regularly replace breakfast with a sweet coffee drink, you could be setting yourself up for a sugar addiction. By constantly eating sugar, you also force your pancreas to work overtime. As you eat more, it pumps out massive amounts of insulin; eventually, your body may become less sensitive to sugar and, essentially, build up a resistance to it. Just as a frequent drinker needs to knock back more beers in order to feel their effects, you can begin to need more sugar to feel satisfied.

Pick fruit Satisfy your sweet tooth with apples, bananas, and berries, which temper natural sugar with fiber and loads of antioxidants, says Elisa Zied, M.S., R.D., a spokesperson for the American Dietetic Association and the author of Feed Your Family Right! Dried fruit and 100 percent fruit juices will also do in a pinch, but they don’t have nearly as much fiber and are more concentrated sources of calories, Zied says, so limit yourself to a quarter cup or less of dried fruit or one cup of 100 percent juice a day. “

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Week 4 updates

I’ve been busy… But I’ll never let go of my gym and cardio session ever! Last few weeks I bought some grocery to pump up my diet first two weeks don’t really go that well, lacking of knowledge and so far I’ve been eating clean for the last two weeks and I’m loving it. I tried to cut the carbs (I realised that I actually cut ALL carbs in my diet) and been consuming mostly proteins and snacking on salad and fruits, But I guess I’ve got absolutely NO energy at all for the last few days so I decided to add a little bit of carbs back to my diet. Only today energy came right back up, I guess I totally need to research abit more on diet…

Getting better at the gym in terms of Reps and Sets, I only need to improve on my deadlift form… So far I guess I’ll be ok…

Anyone got any idea where else I can research on diet? Sometimes an article say differently from another, and I’ll get abit confused at times!

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Note to all women who think they’ll “bulk up” if they weight train:

imjohana:

nutritionista:

FALSE.

For a woman to really bulk up, she’d need perfect genes and probably steroids (not to mention living in the gym). According to this article, an average woman has about a tenth of the testosterone as a man, which isn’t enough to build bulk. “So, even if you lift twice as much as your man, you will probably never have the same amount of muscle unless you are making use of steroids.”

Also remember: muscle does not create or build on top of fat, it REPLACES fat with muscle mass. “Fat composition takes up five times as much space as muscle, so by simply replacing fat mass with muscle mass, you will not only lose the wobble, but you will look leaner and slimmer, too…Even if you are following a healthy diet and performing some sort of aerobic activity, you will not get the best possible results without strength training.”

Just a few more reasons to start weight training. NO EXCUSES NOW, LADIES!

(More info here, here, and here.)

Hi Leah, I know I’m full of questions but I have a question about this post. I am now doing strength training in addition to cardio I have been doing. But I am curious as to what kind of strength training, I mean how heavy? As much as I can lift even if it’s extremely hard and can do a few or light weights (5-8lbs) and high repetition?

Actually you need to carry more heavier then that( 5-8lbs)… Such as deadlifts etc.. U can find more at http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm

(mylittlestash)

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