Meathead Girly-Girl: September 2012

FAQ

(Frequently Asked Questions)

How often do you work out?

My workout frequency varies depending on several factors. Life sometimes gets in the way, and that’s okay. However, life allowing, I aim for six days per week and each session lasts from one to two hours (sometimes more). I have found that this schedule is ideal for me personally. I work out Monday through Saturday and rest on Sundays. But resting doesn’t necessarily mean lying in bed all day and doing nothing (although… that does sometimes happen). There is a plethora of physical activities not done in the gym that I enjoy doing on Sundays with my family/friends like walking, biking, and playing outdoor games.

What do you eat?

This question is too broad to answer in depth here. You can find my daily diet on my blog, if you want to know exactly what I eat on a daily basis. There are also countless other resources available to research healthy nutrition. Some of my favorites are: bodybuilding.com, Oxygen Magazine, Self Magazine, Shape Magazine, Fitness Magazine, Muscle & Fitness (His AND Hers) Magazine, and Pinterest is a good website for finding healthy recipes and fitness blogs (just be cautious… make sure to check nutrition facts on the recipe to determine its value. Having the word “Healthy” or “Skinny” in the title does NOT always make it so.)… and the list goes on.

But since the question is broad, I’ll give a broad answer. I try my best to eat food that is as close to its natural state as possible, with the least amount of added sugar/sodium as possible. I found a “Fit and Muscular Food Guide Pyramid” on the Muscle & Fitness Hers website that I try my best to follow because it makes so much more sense than that horrible old one we were all taught in 3^rd grade:

Fit and Muscular Food Guide Pyramid

How do you stay motivated?

There are lots of ways! I try to surround myself with people who are either like-minded, or will support my way of life. I research… a lot! Most of my time online is spent researching fitness/nutrition related topics. I love Pinterest for the inspirational fitness photos and quotes as well as all the new ideas for workouts and recipes. I remind myself of my goal to compete. I try to always remember how being unhealthy feels AND how it feels to be striving for better health. Your fitness journey may begin with wanting to look better in your bathing suit, but once you experience how it feels to be fit and healthy, that’s what’s going to keep you coming back for more. The way you’ll look is a just going to become a happy side-effect.

Another thing that keeps me motivated is accountability. If I know there are others out there watching my every move, I’m much more likely to stick to the plan. Hence, this blog.

I don’t want to bulk up! Can’t I skip the weights and just do a lot of cardio to get skinny?

No way! There are so many things wrong with this question that I’m not sure where to start. If you’re a man, you will bulk up… eventually… if you do it right… and stay consistent for a really long time… I’m talking years. Bulking up takes A LOT of hard, dedicated work, near perfect nutrition, and a lot of time. If you’re a woman, I’m officially putting a stop to this silly misconception right now: YOU WILL NOT “BULK UP”. You WILL sculpt some seriously sexy, FEMININE muscle.

Here’s why: Women are not built like men, plain and simple. So the logic follows that women do not build muscle like men. The physiological principles of muscle growth are the same because we are both human; however, the similarities end there. Men have this little hormone called testosterone. Their bodies naturally produce it in mass quantities. Testosterone supports muscle growth. Therefore, men can build bigger muscles. Women also have this hormone, but in MUCH LOWER QUANTITIES. Women may also build muscle, but the reduced amount of testosterone limits the size of the muscle.

Now you’re asking: “Then why have I seen pictures of female body-builders with muscles as big as a man’s? Explain that!” The answer is quite simple: Steroids. A.K.A. artificial testosterone. I could go on and on about steroids… but I won’t here. Just know this: The female body does not naturally produce nearly enough testosterone to yield huge, manly muscles. It’s physiologically impossible.

Aren’t you afraid of getting bulky/ looking manly?

Nope, not at all. See answer to number 4.

I’ve heard that you have to eat more in order to lose weight. This makes no sense! I lose so much more weight by starving myself. How does eating more make you lose weight?

First part: Here’s why this concept seems counterintuitive: you don’t have all the facts. “Eating more” is only partial information. Sure, if you “eat more” pizza, you’re not going to lose any weight. Heck, if you “eat more” apples, you may not even lose weight. The missing information here is this: Eat smaller portions of clean, natural food more often. For example: Eating three meals of around 300 – 400 calories each and two or three snacks of 200 calories or less per day is ideal. The reasoning: Feeding your body every few hours sends it the message that it’s okay to go ahead and burn fuel because it knows it’ll get fed again in a few more hours.

Second part: Whenever I hear of someone “starving themselves to get skinny”, it makes me want to cry for them and simultaneously punch them in the face. Not only are they sending their body the message to go into famine mode and save every last scrap it possibly can and conserve it as fat, but they are literally “Skinny fat”. That means that while you may weigh only 90 pounds and wear a child’s size in pants, that weight is comprised of bones, organs and FAT.

I feel so lost/scared/intimidated in the weight room! How do I overcome that?

By getting to know the equipment around you. Find a friend, trainer, or any gym staffer to show you around and show you how to use the machines. Research online and in fitness magazines to learn free weight exercises and then take them to the gym and practice!

Scared of those meatheads that always hog the free weight area? (A little truth coming at ya: most of them have no clue what they’re doing either, TRUST ME. A lot of them are just trying to show off… and failing.)

Work out with a friend! Even if you’re both a little unsure, at least you’ll be unsure together instead of by yourself. Or, just pretend you’re not scared and go at it by yourself. Besides, breaking out of your comfort zone is the only way to learn. And once you learn what you’re doing, you’ll gain more and more confidence. The more confidence you have, the less you’ll care about what those meatheads might be thinking. Make them feel intimidated by you. Walk around like you own that place.

Take a group weight-lifting class (or any class for that matter). You’ll be surrounded by others who may also feel a little lost, and you’ll all be learning together from the guidance of a qualified, certified teacher. Once you learn some new moves in that safe environment, you can take them out onto the weight room floor and do your own thing with confidence.

Where do you find the time?

You’ve probably heard this before from any number of sources, but I don’t “find” the time. I make the time. While I may not have kids to take care of, I still lead an extremely busy life, with responsibilities pulling me in many different directions. There’s a saying cluttering up the internet that goes, “If it’s important to you, you’ll find a way. If it’s not, you’ll find an excuse.”

Complaining of having no time is just another excuse. If you want it badly enough, then you’ll make the time. I get up early in the morning to fit in cardio sessions. I block out a 2 hour window between the end of work and going home for weight-training (sometimes I skip the gym and work out outside or at home instead! You don’t have to be a slave to the gym). If I miss a workout, I try not to fret too much; I’ll just go at it again the next day. It’s important to me to feel healthy and strong, so I make time a priority.

How do you have so much energy?

The answer could not be more simple. A. I work out. B. I eat foods that fuel my body properly. C. I sleep enough. That’s not to say I’m always energetic. I do have days where I feel sluggish. When this happens, I take a nap, eat an apple, or run stairs (I’ve been known to do this at work during that mid-afternoon slump).

How and why do you get up so early to work out?

How: I mentally and physically prepare the night before. I pack my gym bag, and lay out my gym clothes, or just sleep in them. I set 3 alarms. I keep my alarm clock across the room, not next to the bed. As soon as I manage to drag my tired bum out of bed, I turn on lights and some music. I splash cold water on my face. I eat a small snack or swig some milk. I put my hair up! (it’s strange how this wakes me up, but it really does! Getting my soft, warm hair off my neck and pulled up tightly somehow signals to my brain that the day has started and nighttime is over.) I brush my teeth. The best thing though is this: I make plans to meet a friend at the gym whom I know will not flake out on me, therefore I am much less inclined to flake out on her.

Why: It makes me feel AWESOME. It makes me happy for the whole day. It makes me nicer to people (anyone who knows me, knows that this is a huge deal because I’m innately pretty bitchy). Cardio is so much easier to get out of the way in the morning since my brain isn’t fully alert yet; it doesn’t seem quite so boring.

I have literally tried everything! Why can’t I lose weight?

You have obviously not “tried everything”. Stop lying to yourself, get real, and do it right this time. Commit to a healthy lifestyle and stop expecting “miracle” fad diets and pills to be an end-all, cure-all. You’re not a fool. Stop acting like one.

How do you resist unhealthy foods?

Commit to just one week of clean, healthy eating. Tell yourself it will just be one week to experiment and then you can go back to pizza and cookies the next week. After losing a few pounds and feeling so amazing, you won’t want to go back. If you slip up, forgive yourself and move on. Start over right away. Allow yourself a small indulgence now and then to prevent any binging. The longer you eat clean, the more you’ll start to notice that you’ve lost your taste for junk food and it’s just not as appealing as it once was.

One of my secrets, that will no longer be a secret now, is this: When I’m with a crowd of people and everyone is eating sugary food (such as a family gathering, for instance), I have an inner dialogue with myself: “Are you eating this donut just because it’s here? Do you really want it more than you want a six-pack? Don’t you want to be the only person here with a rock-solid body? And are you really willing to ruin all that butt-kicking you did in the gym yesterday by eating that? Okay, then don’t eat the donut. Load up on some of those colorful, crunchy veggies and enjoy the pride of knowing you are the master of your own body. Not the other way around.”

How do you know what’s healthy and what’s not?

When you’re done reading the nutrition label for information on total calories and grams of sugar and sodium, look at the ingredients. If it has more than three or four ingredients, especially if some of those are impossible to pronounce and you have no idea what they mean, you should not put that garbage in your body.

Healthy food is expensive and difficult/time consuming to prepare! How do you manage?

Wrong. First: Healthy food is no more expensive than anything else. Organic food is usually more expensive, but the label of “organic” doesn’t automatically mean something is healthy. For example: Organic Granola. Not healthy! Granola is loaded with sugar, and not the good, slow-digesting, complex carbohydrate kind.

Second: While it’s true that preparing a healthy meal at home is more time consuming than hitting the drive-through window (is it though? At peak meal-times, I’ve seen some really long fast-food lines… just saying), the benefits could not be more worth the effort! Ask yourself if you’d really rather have a spare tire around your middle, than sacrifice some of your T.V. watching time to prepare a simple meal.

Oh, you never thought of it that way? That’s what I thought. A technique for saving time that I love is to prepare most of my meals in advance and then package them to store in the fridge or freezer for the week. And I love Pinterest and the aforementioned fitness magazines and websites for finding new recipes to wake up boring old staples like chicken and brown rice.

Are supplements safe?

In general, yes. However, be advised that the supplement industry is not governed or regulated by the FDA. So educate yourself, do your research, and talk to your doctor about your current health and goals before you begin any kind of supplement regimen.

What supplements do you use and why?

I use the following supplementation everyday:

A. women’s prenatal multi-vitamin, because in todays’ world it can be difficult to get all the needed vitamins and minerals from food. Bonus- I like that it makes my hair, skin and nails healthier.

B. Cranberry supplement, to prevent the ultra-dreaded U.T.I. A woman can never be too cautious where that is concerned.

C. Joint-Support supplement (comprised of glucosamine, chondroitin and MSM), because I have a bad knee and hip. Anything that can help give those joints a little extra support with the way I work out is a plus.

D. Vitamin E oil, my doctor recommended it because it reduces the appearance of stretch marks and scars and is really good for your skin.

E. allergy pill (only in the fall), because I get heinous autumn hay-fever.

Now here are other supps I use, usually on a daily basis, but not always.

A. whey protein powder, because it’s fast and easy to whip up for a breakfast shake or post workout and it contains BCAAs (branched-chain amino acids; A.K.A. complete proteins) for optimum muscle building and recovery. I like the Gold Standard brand and get it from www.bodybuilding.com because they offer so many different flavors that actually taste good and most contain only one gram of sugar per scoop.

B. C4 pre-workout drink mix, because it gives me an awesome boost in energy to push through a tough workout and lift to my full potential, thus yielding greater gains. Sometimes I take it in a shot (as in shot glass, not a needle- don’t be a freak!) and other times I’d rather get a slower delivery so I dilute a scoop or two in a full bottle of ice-water and sip on it throughout my workout.

C. Lipo-6 fat-burner, Of all the fat-burners I’ve tried, this is my favorite because it does not give me headaches, but still delivers a good source of energy to fuel my workouts. Be mindful: When using fat-burners and pre-workout drinks, listen to your body. Do not take too much and UNDER NO CIRCUMSTANCES should you take two different kinds together. It is possible to overdose on these. Be smart about your supplementation. If I’m on a fat-burner cycle, I put my C4 on the shelf. If I’m on my C4 cycle, I put the fat-burner on the shelf. NEVER MIX THEM!

D. 5-hour energy, good for a quick little shot of caffeine to fuel a workout when you’ve forgotten your pre-workout drink mix or fat-burner, or would rather not use a pre-workout drink mix or a fat-burner.

What can I eat when I eat out?

Stick with water to drink. Soda and other flavored drinks are colossal sugar-bombs! And the free refills? You don’t even notice how many you’ve had. This is an easy way to get a month’s worth (or more) of sugar in one sitting. Ask for your veggies “dry”: no butter or oil. Steer clear of dips. Try to stop yourself at just 5 tortilla chips and salsa. Pack half your meal in the “to-go” box as soon as it arrives, or ask your server to do it for you before they bring it, or share the meal with a buddy. Go easy on the complimentary bread. Ask if they have whole grain pasta/bread vs. white. Go grilled, baked or broiled, never fried. Choose between an appetizer OR a dessert, not both. Most importantly, don’t get scared to make these requests or feel like a pest. This is your body we are talking about! It’s important!

But on the flip side, sometimes a night out is a special treat and it’s okay to indulge once in a while. Just reign it in a bit and do not go overboard. Nobody feels good after stuffing themselves silly and having a belly-ache.

How do you stick to a plan?

Make an actual, visual plan. Commit to it; make yourself accountable to someone other than yourself. Remember your goal. Reward yourself with non-food items when you reach a goal.

How do you keep from getting bored [with nutrition/work-out]?

Change the program. Don’t do the exact same thing every day. I don’t split my workouts just for scientific purposes. I also split them so that every day I get to do something totally different. Find new recipes. Eat a variety of meats, grains and veggies, not the same ones day after day. Try going meatless and looking for creative plant-based proteins. Try new things you’ve never tried before. Learn a new lift. Try a new class. If you usually work out alone, go to a group class or work out with a friend. If you usually surround yourself with a crowd, try going it alone. Hire a trainer. Fire your trainer (or just take a little break from him/her… let’s be honest, he/she needs the money). Go inside. Go outside. Buy a new workout DVD. Buy new workout clothes or gear. Take your dog along. Do yoga with your cat, or your kids. Go to a different gym location. There are so many factors available to change, that tweaking just one of them can be enough to get you interested and engaged again.

What’s the best exercise for [insert muscle group/cardio] and why?

There is no “best exercise” for any given muscle group or “best mode” of cardio. It all comes down to what you enjoy and what you don’t.

Also, there is no such thing as spot-reducing. It’s time to give up the notion that thousands of crunches will get you a six-pack.

A. The more muscle you build, the higher your RMR (resting metabolic rate) and therefore, the more fat your body will burn at rest, so do your weight training.

B. The healthier your heart, the better your stamina and endurance and the longer your life, so do your cardio.

C. The cleaner you eat, the more your body will turn to the extra fat for fuel, and surprise, surprise… there is your six-pack.

What’s your favorite exercise for [insert muscle group/cardio] and why?

My favorite cardio changes all the time, according to how new it feels to me and the results I see from it. Currently, my two favorites are the stair master and cycling. The stairmaster because it’s high intensity, therefore burns a lot of calories by getting my heart rate up, and it does amazing things for the booty. Cycling because it’s high intensity, but I also enjoy the atmosphere of the cycling room: dark so you can focus, pumped up music for motivation, and you’re in a group so it feels like a team effort.

As far as weights, let me break it down from top to bottom:

A. Traps (trapezius – top of shoulders/neck to mid back): upright row in all its forms – dumbbells, barbell, cable…

B. Delts (deltoids – round part of shoulder, made up of 3 parts, front, middle and rear): Arnold Press

C. Bis (biceps - front of upper arm): cable 21 curl

D. Tris (triceps – back of upper arm): bent over extension with dumbbells, also cable press-down

E. Pecs (pecoralis major and minor – chest): I do not have a favorite for this one. I’m slightly ashamed to admit that I hate training chest!

F. Abs - rectus (rectus abdominus – the famed “six-pack”): cable crunches

G. Abs – obliques (obliques abdominus – sides): tie between the kneeling twist machine and standing side crunches

H. Abs – transverse (transverse abdominus – deep layer, pulls in waist): tie between hanging knee raise and all variation on the plank

I. Mid-back (rhomboids – between the shoulder blades): plank row

J. Low-back (erector spinae – lower back, supports abs/spine): weighted hyperextension

K. Lats (latismus dorsi – sides of back): close-grip cable pull down, underhand

L. Glutes (gluteus minimus, medius, maximus – butt): barbell deadlift, heavy weight!

M. Hams (hamstrings – back of thigh): lying ball curl

N. Quads (quadriceps - front of thigh): squat jumps

O. Calves (comprised of gastrocnemius - back of lower leg, and soleus - side): leg press calf raises, toes in

What’s your least favorite exercise for [insert muscle group/cardio] and why?

My least favorite cardio is a tie between running and the elliptical. Running because it’s very difficult for me to breathe and it’s also extremely hard on my bad knee and hip. The elliptical because it’s boring as crap and I have not yet found a program to change that. It’s also really low intensity so I don’t feel like I get anything out of it for the time I put in.

As for the weights:

A. Traps: shrugs

B. Delts: lateral raises

C. Bis: dumbbell curls

D. Tris: triceps machine

E. Pecs: pushups

F. Rectus: bicycle crunch

G. Obliques: tie between seated twist machine and Russian twist

H. Transverse: hmmm… I can’t think of a least favorite

I. Mid-back: cable row

J. Low back: can’t think of a least favorite for this either

K. Lats: single-arm pull down

L. Glutes: one-legged leg press

M. Hams: prone curl

N. Quads: single-leg quad extension

O. Calves: standing calf raise machine

What’s your favorite muscle group to train and why?

My favorite muscle group to train are my glutes. My butt is the number one source of my self-consciousness and so I’ve worked really hard to train it to perfection. I’m still VERY far from it, but I’ve come a long way and that makes me proud.

What your least favorite muscle group to train and why?

My least favorites to train are pecs and biceps because they are so weak.

How many days do you dedicate to weights and how many to cardio?

On a bulking phase I do a little less cardio; 2 – 3 times per week, at one hour per session. On a leaning phase I bump it up to 4 – 5 times per week. I weight train 6 days per week on average. Once in a while, I may miss a day.

Are group classes a good workout?

Group classes are excellent! I love doing a group class when I’m bored and want to do something different, or when I’ve forgotten or failed to plan a workout or I just don’t feel like training myself. I’ve done HIIT (high intensity interval training), crossfit, cycling (spinning), yoga, kickboxing, and weight-lifting/ abs classes. Broaden your horizons.

What’s best: free weights, weight machines, or cable machines?

None of these is any better than any other. That said, they all challenge the muscles in different ways, so it’s best to incorporate all of them into your plan.

Will you train me?

No.

Your workouts and diet look like torture! Why do you do it?

Perhaps to the un-trained eye they may seem that way. But that’s an incorrect assumption, plain and simple. The way this lifestyle makes me feel is SO WORTH IT. I love my workouts. I actually take great care and pride in planning them and executing them. I even love my healthy food. I’ll admit that I’m not always into it and some days I’d much rather curl up with a giant bowl of ice cream and watch hours of The Last Airbender cartoons in my dark bedroom, but the longer I eat clean and take care of my body, the fewer and farther between those days become.

I used to jog every day, until I got injured. Now that I’m healed I avoid the gym because I’m afraid I’ll get injured again, but I’ve gained weight! I want to get in shape, but how do I go about it safely?

Since embarking on my personal fitness journey 8 years ago, I’ve had 2 surgeries and several bothersome minor injuries (as stated somewhere here previously, bad knee and hip). Follow your doctor’s advice and recommendations. Once you get the okay from him/her, proceed with caution. You’ll want to recover the strength you once had in the injured party, but you don’t want to throw too much at it, too soon, or you’ll risk injury again. Start light and slowly work up to it. I will be the first one to tell you that this can be maddening, but you must tread carefully. Your recovery depends on it. And there’s something to be said for muscle memory. You’ll get your strength back much more quickly than you think.

Are you going to work out this hard when you're pregnant too?
If I'm ever lucky enough to someday be in that situation... HELL YES. Of course, there are obvious changes I'd make. First and foremost, I'd make sure to have a discussion with my doctor about my current lifestyle and goals and ask for his professional advice on how to proceed. And there are some exercises that just aren't safe or recommended for pregnant women, especially in the later months. But in general, I'll still be throwing around dumbbells with the best of the meatheads... and hopefully putting them to shame.

Is it safe to work out while pregnant?

In general, yes!! It is actually recommended and encouraged. Follow your doctor’s advice and proceed carefully, especially if exercising is new to you and you’re already pregnant, and especially if you’re in the last few months of pregnancy.

What’s the best workout/nutrition plan to follow while pregnant?

First and foremost: always follow your doctor’s instructions. Pregnant women can generally eat anything non-pregnant women eat, so stick to as clean a diet as possible. However, there are some things that you will probably be advised by your doctor to avoid. Avoid them. It’s for your baby’s benefit.

As far as exercise, the recommendations can change depending on your current health and habits, and how far into the pregnancy you are. Again, consult with your doctor! The Spinning Instructor who teaches the class I go to kept teaching class until the day before giving birth, and afterward, was back at work within 2 weeks. Amazing. She even taught a cycling class after being prescribed bed-rest! Of course, she took it easy and only sat on the bike and peddled very slowly whilst simultaneously yelling at the rest of us non-preggers ladies, but still.

Being pregnant is not a “condition” or disease and should not prevent you from hitting the weight-room. It’s also not a free-pass to eat gallons of ice-cream and gain 70 pounds, with the plan to just lose it after the baby’s born. This is not only hard on your self-esteem, it’s hard on your baby.

Meathead Girly-Girl

Saturday, September 22, 2012

Week in review

Thursday, September 13, 2012

Thursday

Wednesday, September 12, 2012

Wednesday

Wednesday, September 5, 2012

Pinterest Week - Wednesday, Back/Biceps/Abs

FAQ

Monday, September 3, 2012

Pinterest Week - Monday: The Squat Gauntlet