24 3 / 2012

24 3 / 2012

muffintop-less:

Focus on eating before and after your workouts!
“What you eat before and after your workout is going to play a big role in how well you perform during that workout and how quickly you recover afterwards. While as a beginner it’s unlikely that you’re going to really start meticulously planning your food intake, making an effort to make sure you’re eating foods containing both protein and carbohydrates before and after your workout will go a long way towards helping you get better nutrition.”
Remember, your muscles grow outside the gym through proper nutrition and sleep… not in it! =)

muffintop-less:

Focus on eating before and after your workouts!

“What you eat before and after your workout is going to play a big role in how well you perform during that workout and how quickly you recover afterwards. While as a beginner it’s unlikely that you’re going to really start meticulously planning your food intake, making an effort to make sure you’re eating foods containing both protein and carbohydrates before and after your workout will go a long way towards helping you get better nutrition.”

Remember, your muscles grow outside the gym through proper nutrition and sleep… not in it! =)

23 3 / 2012

(Source: muffintop-less)

23 3 / 2012

muffintop-less:

Cardio does not tone… running for hours on the treadmill is not going to give you that look… in fact, excessive cardio has the opposite effect on your body! (http://muffintop-less.tumblr.com/RunnersBeware)
Why?
Because “tone” comes from muscle, and excessive cardio breaks down muscle (the opposite of what you want). In order to build muscle, you need to incorporate some kind of strength or resistance training into your routine (and obviously get enough protein in your diet). Most of the girls I post on my tumblr lift weights (such as Alex, the girl in the picture). In fact, weight lifting can actually help to reduce the appearance of cellulite!
“Weight training, which incorporates free weights, weight machines and resistance bands, builds muscle. Gaining more muscle boosts your metabolic rate. A faster metabolism causes your body to burn more calories. When your body needs energy, it will tap into its supply of stored fat. While the body doesn’t burn its subcutaneous fat for energy, losing weight may relieve the pressure between the upper layer of fat and the connective tissue, thereby reducing the appearance of cellulite, says Marcelle Pick, one of the founders of the Women To Women Clinic, a health center in Maine.”
This doesn’t mean you shouldn’t do cardio.. or that it’s bad for you. It just means you shouldn’t do it in excess if you are trying to be “tone”. =)

muffintop-less:

Cardio does not tone… running for hours on the treadmill is not going to give you that look… in fact, excessive cardio has the opposite effect on your body! (http://muffintop-less.tumblr.com/RunnersBeware)

Why?

Because “tone” comes from muscle, and excessive cardio breaks down muscle (the opposite of what you want). In order to build muscle, you need to incorporate some kind of strength or resistance training into your routine (and obviously get enough protein in your diet). Most of the girls I post on my tumblr lift weights (such as Alex, the girl in the picture). In fact, weight lifting can actually help to reduce the appearance of cellulite!

Weight training, which incorporates free weights, weight machines and resistance bands, builds muscle. Gaining more muscle boosts your metabolic rate. A faster metabolism causes your body to burn more calories. When your body needs energy, it will tap into its supply of stored fat. While the body doesn’t burn its subcutaneous fat for energy, losing weight may relieve the pressure between the upper layer of fat and the connective tissue, thereby reducing the appearance of cellulite, says Marcelle Pick, one of the founders of the Women To Women Clinic, a health center in Maine.”

This doesn’t mean you shouldn’t do cardio.. or that it’s bad for you. It just means you shouldn’t do it in excess if you are trying to be “tone”. =)

22 3 / 2012

fitvillains:

Today’s Mantra: Flexibility isn’t just about stretching. 
Staying flexible with your game plan is KEY to adopting fitness as a lifestyle. If for ANY reason your plan A is simply NOT in the cards, you have the choice to change course to suit your needs & goals.
Can’t make it to the gym? Take a walk at lunch instead. Need an impromptu rest day? Take it, and reschedule. Can’t workout in the evening? Switch to the morning. A friend cancels a workout? Fly solo, or do a DVD at home. Legs are sore on booty day? No reason you can’t do abs or shoulders. Bored with your current workout? Switch it UP.
Things don’t always go as planned, and while it can be frustrating, the most important thing is our attitude towards it. Curveballs don’t have to suck, and your ability to keep fit is NOT about being perfect all the time. Not every workout is ideal and not every workout will even happen. The ability to adapt and change your plan on the fly will help you stay on track for a lifetime.
Far too much energy is spent on feeling guilty & getting down on ourselves for not being ‘perfect’: it’s not forward moving. When life gives you lemons, make lemonade. If something’s not working, change it. Stay flexible & adapt as you go!
xo

fitvillains:

Today’s Mantra: Flexibility isn’t just about stretching. 

Staying flexible with your game plan is KEY to adopting fitness as a lifestyle. If for ANY reason your plan A is simply NOT in the cards, you have the choice to change course to suit your needs & goals.

Can’t make it to the gym? Take a walk at lunch instead. Need an impromptu rest day? Take it, and reschedule. Can’t workout in the evening? Switch to the morning. A friend cancels a workout? Fly solo, or do a DVD at home. Legs are sore on booty day? No reason you can’t do abs or shoulders. Bored with your current workout? Switch it UP.

Things don’t always go as planned, and while it can be frustrating, the most important thing is our attitude towards it. Curveballs don’t have to suck, and your ability to keep fit is NOT about being perfect all the time. Not every workout is ideal and not every workout will even happen. The ability to adapt and change your plan on the fly will help you stay on track for a lifetime.

Far too much energy is spent on feeling guilty & getting down on ourselves for not being ‘perfect’: it’s not forward moving. When life gives you lemons, make lemonade. If something’s not working, change it. Stay flexible & adapt as you go!

xo

22 3 / 2012

muffintop-less:

Muscle is much denser than fat. In other words, one pound of muscle is significantly smaller than one pound of fat. By building muscle and losing fat, you actually end up looking MUCH smaller than you would if you simply lost weight in general.I’ve worked with a lot of the fitness models I post on here, and I promise they are WAY TINY in person! I always expect them to be much bigger, but I always end up feeling like a giant around them!
Who cares what the number on the scale says? You’re the only one who sees it! =)

muffintop-less:

Muscle is much denser than fat. In other words, one pound of muscle is significantly smaller than one pound of fat. By building muscle and losing fat, you actually end up looking MUCH smaller than you would if you simply lost weight in general.
I’ve worked with a lot of the fitness models I post on here, and I promise they are WAY TINY in person! I always expect them to be much bigger, but I always end up feeling like a giant around them!

Who cares what the number on the scale says? You’re the only one who sees it! =)

21 3 / 2012

muffintop-less:

Morning mantra!

muffintop-less:

Morning mantra!

16 3 / 2012

muffintop-less:

Unlike typical strength training exercises that involve long, slow movements designed to increase muscular strength and mass, plyometric exercises involve quick, explosive movements designed to increase speed and power. A plyometric exercise consists of three phases. The first is a rapid muscle lengthening movement called the eccentric phase. Second comes a short resting period called the amortization phase. Finally, the athlete engages in an explosive muscle shortening movement called the concentric phase. The athlete repeats this three part cycle as quickly as he can.
The goal of plyometric exercises is to decrease the amount of time in-between the eccentric and concentric movements. By reducing the time in-between these two movements, a man can become faster and more powerful.

muffintop-less:

Unlike typical strength training exercises that involve long, slow movements designed to increase muscular strength and mass, plyometric exercises involve quick, explosive movements designed to increase speed and power. A plyometric exercise consists of three phases. The first is a rapid muscle lengthening movement called the eccentric phase. Second comes a short resting period called the amortization phase. Finally, the athlete engages in an explosive muscle shortening movement called the concentric phase. The athlete repeats this three part cycle as quickly as he can.

The goal of plyometric exercises is to decrease the amount of time in-between the eccentric and concentric movements. By reducing the time in-between these two movements, a man can become faster and more powerful.

15 3 / 2012

(Source: fitnesstreats)

15 3 / 2012

fitvillains:

Lazy Lady Workout

I always say 20 minutes is better than zero, and half-assed is better than no-assed. When it comes to fitness, you’ll ALWAYS have good days and not so good days. There’s no such thing as ‘perfect’.

When I’m feeling ‘blah’, this is a routine I do to try to get my ass in gear. If it works, I’m all warmed up for a nice workout. If not, at least I’ve gotten SOMETHING in for the day. All the exercises can be done from the floor or using a chair/couch & work your booty, core & upper body.

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