I had to share this with you. There is so many myths out there about diet, nutrition and fat-loss. Most of us are left with confusion and end up following the wrong advice or believe systems…
Get the real fat-loss facts right here! These six Optimum athletes know just what it takes to uncover those muscles hiding out under your body fat. Here’s what they have to say about some of those pervasive fat-loss myths.
Not seeing the fat-loss results you’ve been training for? It may be because you’re falling for some fat-loss falsehoods! Get the straight facts about fat loss right here. Most regular gym-goers are there for one thing and one thing only: to lose fat. While there’s absolutely nothing wrong with that goal, many people aren’t training for it in the most efficient ways and thus struggle to make real progress. What’s usually to blame for these ineffective fat-loss plans is a whole bunch of misinformation.
“If I train abs really hard every day, I will lose belly fat and get a six-pack.”
Everyone has a six-pack. It’s a muscle called your rectus abdominus. The only reason it’s not visible on everyone is because it’s usually covered with a layer of body fat. You could do 1,000 crunches seven days per week, but that won’t help you burn that layer of fat.
In order to lose fat, you must monitor your caloric intake and eat fewer calories than you expend. That way, your body will use stored fat for fuel. When your body burns fat for fuel, you don’t get to pick which parts of your body the fat will come off. Eventually, your entire body will be leaner, including that coveted abdominal area!
“You can turn all of your body fat into toned muscle by lifting weights.”
It is not possible to turn your body fat into muscle. Fat is fat and muscle is muscle—you can’t magically turn one into the other by lifting weights or doing cardio. However, weight training is the easiest way to control the shape of your body. The more muscle you have, the more fat your body will burn.
Keep in mind, though, that you can have a lot of muscle and still have fat covering it up. That’s why you need to do weight training, cardio, and have a clean, nutritious diet to maximize your weight loss and body-shaping potential.
“When trying to lose weight you need to drop your carbs and fats, but keep your protein intake high.”
Fats and carbs both play a role in fat loss. Fats are responsible for hormone production, joint lubrication, and many other important health and muscle-building factors. Dropping your fats too low could compromise your health and your goals. Everyone’s body and metabolism is different, so it’s crucial to know how many grams of healthy fat you need to eat for a balanced nutrition regimen.
Carbs are always perceived as the enemy, but they too have a significant role in fat loss. The body needs glucose to work, and to a certain level, your brain requires it to think and function optimally. Some will argue that technically we don’t need carbs, but many of your body’s basic functions will decrease in performance without the right amount of carbs at the right times.
As for protein, a high-protein diet could benefit people in a caloric deficit.
“Eating fat makes you fat.”
Fat doesn’t make you fat—consuming too many calories does. Foods that contain fat are part of a healthy diet, help maintain your lean body mass, and assist with metabolic function. Healthy fats, like omega-3 fatty acids, can be found in extra-virgin olive oil, coconut oil, almonds, avocados, cashews, peanuts, walnuts, flaxseeds, and more. If you want to lose fat, you need to eat fewer calories and/or burn more calories.
“Cardio is all I need for fat loss.”
Every gym has the guy or gal who does an hour and half of cardio but never seems to make physique changes. They’re living proof that if you don’t change things up, steady-state cardio will become less and less effective at reducing your body fat.
Most people will be able to quickly lose a few pounds when they start a cardiovascular program. Usually, this “program” is a long, drawn out battle with the treadmill or my most-hated machine, the elliptical. The initial drop in body fat is due to the new stimuli, but that trend quickly begins to taper off until eventually the individual is able to go longer and longer distances without any change in body composition. As you get “better” at doing cardio, your body makes specific adaptations to the stress being placed on it in order to become more efficient. Your body will increase your ability to transport and use oxygen, create more capillaries to deliver blood and oxygen to the needed muscles, and will strengthen the bones and muscles being used.
Simply put, as you get better at the activity, you stop expending the same amount of calories. Eventually, you’ll reach a point where you simply stop burning fat. This is a necessary adaptation from our ancestors who had to travel long distances without the amenities that we have today. (Of course, they weren’t eating any donuts or Big Macs.)
Once your body adapts to the stress you put on it, it’s time to change the stress. Personally, I’d only run for a long distance if I were being chased by a hungry lion, so it’s unlikely you’d catch me on the treadmill. I prefer to do weight training circuits combined with calisthenics, sprints, and jumps to keep things interesting. You can mix things however you wish, as long as you find it challenging.
Little to no rest between exercises
Rest 3-5 minutes between circuits
Repeat circuit 3 times
20 box jumps
30 air squats
Bear crawl: length of gym
Crab walk: length of the gym
Rope drills (waves, slams, etc.): 4 sets of 30 seconds
Agility ladder drills: 4 sets
This should be about a 20-minute cardio session that yields 10 times the results than an hour of boredom on the treadmill.
“Eating small meals frequently speeds up your metabolism so you can burn more fat.”
Bro-scientists will insist that eating small portions every 2-3 hours will increase your metabolism. They base this on the thermic effect of food (TEF), which refers to the energy (calorie) cost of your body processing the food you consume. On average, 15 percent of the calories you consume are burned by processing them (although the rate varies by macronutrient). Someone took this idea and assumed that the more frequently people consume their meals, the more frequent TEF will take effect and thus increase fat oxidation.
This seems like a good thought at first. But numerous research studies have proven this to be false and simple math reinforces what these studies already show. Here’s an example:
Let’s look at two people consuming 1800 calories. The 0.15 represents the thermic effect of food.
Person 1 consumes 6 meals of 300 calories: 300 x 0.15 + 300 x 0.15 + 300 x 0.15 + 300 x 0.15 + 300 x 0.15 + 300 x 0.15 = 270 calories burned.
Person 2 consumes 3 meals of 600 calories: 600 x 0.15 + 600 x 0.15 + 600 x 0.15 = 270 calories burned.
As you can see, the amount of calories oxidized through digestion is the same no matter how frequently a person eats.
Eating more frequently holds no metabolic advantage over eating less frequently. Of course, if spreading your meals across six feeds per day is more comfortable and easier for you, then do it. The key is to choose a meal frequency that fits your lifestyle. That way, you’ll be more likely to stick to your plan over time.
I have come so far and I believe YOU CAN 2. I’m sharing this even if I can inspire 1 person to make the decision to CHANGE and become the BEST version of yourself. Never EVER EVER give up and NEVER fear failure…
BELIEVE AND YOU WILL ACHIEVE. Never give up on yourself you are worth it.
Crazy week or two with so much going on at the moment and I cannot wait to share it all.
How are things going with your new year resolutions / goals etc, are you one step ahead or maybe two steps behind? If two steps behind don’t worry its not to late. Get up, get back and give it your all.
Remember slow progress is better than NO PROGRESS!
So the holiday season is over and everyone is slowly but surely getting back to “reality”. Most of the time a “Holiday” is exactly what we all tend to do over the festive season – (often holidays) an extended period of leisure and recreation, especially one spent away from home or in travelling. A day of festivity or recreation when no work is done…Holiday comes with leisure and loads of snacking, socializing, drinking, eating more than usual. So now that the holiday is over it doesn’t mean all your temptations will be over and that is why we need to be realistic in setting weight loss goals from here. I would like to share a few pointers on how to get back on track.
* START by making sure you are well hydrated. Replace all your sugary / alcohol drinks with water and loads of it. Start by cleaning your system by drinking a glass of luke warm water with fresh squeezed lemon. This will kick start your digestive system and it is a great liver cleanser. There is so many advantages of lemon to the body but I’m not going into the details now!
* Then prepare your food in advance as far as possible. This will not only prevent you from driving into the first available fast food drive through! Remember fail to plan and plan to fail.
* Set a weekly goal. For example: I will attend gym 4 times this week and have one jog / walk over the weekend…Print a calendar and put it up on your fridge. Make healthy living FUN and part of your life. It doesn’t have to be a barrier to get to the gym – see it as a fun and effective way of stress relieve and let the feeling of accomplishment drive you!
* REWARD yourself: Yes you’re right I said reward yourself. Depending on your budget or what you perceive as a reward and let it be once a month where you go and actually “reward” yourself with a manicure / pedicure / sport massage / a nice t-shirt whatever it is. Set out 1 day in the month and stick to 1 reward per goal. This is a great way to stay motivated if you know there is something “at the end”…If it is pizza / food make sure the timing you have your meal is correct! Don’t over indulge in a pizza or dessert before you go to bed for example lol.
Start with small steps and in the end you will be a runner towards success in every aspect of your life! Don’t fear failure. Let everyday be a new day. Forget about the past and move forward!
One of the things I said to myself was that I want this to be my best year yet when it comes to Fitness / Nutrition and assisting others to reach their goals and to transform not only bodies but minds & lives. If I can be an inspiration or a motivation to one person to start their journey to become healthy, then I’m already happy and one step closer to my goal.
As you all know by now I have a passion for “healthy living”, nutrition & being a fit.
So I decided to do a 2 year Diploma in Sport Science…I just realized that I have such a passion for this and would LOVE to further my passion with knowledge, by being even more qualified to help individuals. This will be done part time, so where I will manage to find the time with my life / work / 1 year old hehe I don’t know yet BUT I WILL SUCCEED and live my dream one day at a time! I want to offer something different! Not just an average personal trainer you work out with leaving the gym empty handed, but rather equip and educate you in the process of what it is that you’re really doing! I will use my Design background and design workout log sheets for each client with a gym & nutrition plan specifically designed for you. It will be compiled either in a file or booklet format with a unique personalized program etc. This will not only motivate yourself to track your results / process but will also inspire yourself to look back on a “journal” to becoming the best version of yourself! I’m almost done with my Sport Nutrition & Supplementation Certificate so I’m excited to say the least :-)…Busy busy busy
Then: GREAT NEWS for Potchefstroom!!!
Myself and Perfect Pulse have just finalized the details for the “Perfect Pulse Truth about Fat loss Nutrition and Exercise Workshop”. We will be hosting it on the 15th March @ Willows Garden Hotel Potchefstroom. 82 Govan Mbeki Drive and we will be starting at 10am sharp. Please contact me Claudine on 082 555 2174 or e-mail email@example.com to book your place. Once you know the truth, you will see just how easy it is to achieve that dream body and maintain it WITHOUT dieting. It is time you know the truth….see you there!!!! It is R150 per person and believe me when I say this will be the best investment you can make for yourself!
Hope to see you there…
I had to share this with you all. My baby girl is so cute she is “at a stage” where she copycats everything I do and when I saw this picture of us (which I never thought I would share) it reminded me of her = mommy & baby TEAMwork lol
You must have a blessed week and remember to get up and give it your all. Set goals and believe in yourself!
So after a month or 3 “off-season” I’m back and ready for this year more than EVER! Back to “clean” eating & pumped training. Ready to be fit, healthy, strong & toned, are you?!
This is me now :-), don’t look at the hair & make-up cause theres none haha, had a good sweat!
I don’t know if it’s only me but oh my Holidays just make me gain weight! I went all out this holiday and believe me when I say I overindulged in sweets, “good” food NO NOT HEALTHY food 😉 and then of course the more than usual “social” drinking.
I do believe we all let go at some point the question is just will you get back to what is best for you? Do you have any goals or resolutions? I don’t normally have resolutions but I do have goals.
One of them is that I want to be fit to enter a race or two in running and Mountain biking. So I started running again and its GREAT! Going slow but I’m super motivated to get back to where I use to be at and even at a better pace!
Then there is some EXCITING things lined up and I will share them with you as soon as everything is finalised!
Let this be your best year yet. Stick to the plan and don’t be a January / February gym attender, but let this be a year of consistency and dedication. Don’t set unrealistic goals and set yourself up for failure by not achieving them.
Get a plan and stick to the plan…Let everyday be a journey to a healthier & happier you!
Do you have any goals? Please do share them.
Have a super week,
I come to the end of 2013 with a sudden flash of events going through my mind. Trying to recap 2013 is almost impossible, with so much that went on…
I can recall the moments that changed my life! There were moments of tears and moments of uncontained laughter. There were obstacles followed by rewards of conquering what I thought was the impossible. There were sadness and there was uncontained joy, there were heartaches and breakups and there were new relationships! I can honestly confess that this is the one-year that I NEVER want to relive although I will live from what I’ve learned. This however was a year of personal growth and achievements, a year that required strength in the things that mattered most.
We need to learn to take what we need from the experiences only to equip us for what is to come. Most of of all learn how to leave behind the things that pulled you down and look forward to the things that will pull us up.
With a welcoming heart I’m eagerly waiting for 2014…Isn’t it amazing how the human mind perceive the last day of one year to the first day of a new year as a new beginning…
Lets focus on the positive and the amazing things ahead. Enter 2014 with an expectation. Set goals and standards in the areas you wish to improve. Make a mindful decision NOW that this will be your best year to come. Let the past be foundation blocks only to building a better feature. Learn from your experiences and be thankful for how far you have come.
No matter how small the steps, the journey is what counts; always strive for progress and not perfection!
Lets make it count. I look forward to more blogging and sharing my new goals for 2014…
Have a super New Years Eve.
So I received an email tonight about NaBloPoMo, have you ever heard of it? Well this was the first time I’ve heard of it *blushing* BUT if you knew about this then now is the time to give yourself a HIGH FIVE ;-)!
NaNoWriMo stands for National Novel Writing Month. The goal of the NaNoWriMo project is where thousands of writers aim to complete a novel of 50 000 words by November 30th / NaBloPoMo stands for National Blog Posting Month.
So first things first I’m definitely not a novelist or writer by profession so I would rather stick to the 30 Days = 30 Posts idea?! So what do you think, will you join in on this challenge? The challenge is to post once a day for the entire month of November. I personally think this is a great way to get started or to “fire up” your passion for blogging, or just to get you back to blogging if for some reason you neglected posting for a while (that’s me)!
If there’s one thing creative people agree on it’s that the more you do something, the better you get at it. If you want to be a better writer, you have to write; if you want to be a better blogger, you have to post. And one way to break down the barriers between thinking about writing and actually doing it is by posting every day for a month.
Don’t put pressure on yourself to post the perfect post, just get started and be YOURSELF. Write about the things that inspire, challenge or interest you. Easy as that, no rules, no guidelines, just you and your creative mind speaking to the “bloggers” world ;-)!
So if you decide this challenge is for you then join NaBloPoMo and Add Your Blog to the 2013 Blogroll Now – http://www.blogher.com/nablopomo-november-2013-blogroll before November 5th, make sure you are added to the official blogroll and remember to tag your posts with NaBloPoMo so other WordPress.com bloggers can find you.
Note: I did not go into detail about NaBloPoMon / NaNoWriMo so if you need more information go and read more about it at:
I’m just using the concept as inspiration to get back to what I love…Blogging!
Happy blogging friends.
I DID IT!
I have been chosen as one of the top 38 USN Face of Fitness entrants which means I am one step closer to my goal, and I need YOUR VOTE to help me.
I took on the Ultimate Challenge this year after my pregnancy to get back into shape after gaining a terrible amount of weight, 25kg to be exact.
My goal was to enter the 2013 USN Face of Fitness cover model search. It is 1 of my ULTIMATE goals/dreams to be on the cover of Fitness Magazine and to be part of the USN Ultimate Sports Nutrition team and if I could win this it will mean I get the exposure to reach more people. To inspire, motivate and help others to get into the best shape of their lives is what makes me happy…Apart from that I really do need the cash prize that comes along with it…
Therefore I want to ask you to PLEASE VOTE FOR ME, I have worked SO HARD for this.
Click on the link to vote it will only take a minute of your time. Please remember to confirm your vote on the verification email that will be sent to you.
VOTE HERE: Claudine Kidson – http://www.fitnessmag.co.za/usn-cover-search/vote-top-38/gallery/claudine-kidson/vote/
Thank you for your amazing support and by taking the time to vote… This is a once in a lifetime opportunity and I’m so excited and blessed to be part of it. Thank you for your vote.
Body and Lifestyle Challenges Claudine Kidson
So my 12 Week Total Body Transformation Challenge came to an end and I was super happy with my results and reached my goal as I hoped to. I lost a total of 25kg and I reached my goal weight of 48kg… The aim is NOT to be be skinny but rather to be STRONG & FIT, TONED & LEANED OUT!!!
Skinny is not sexy – Strong & Healthy is beautiful – This is my opinion…
But now it is time for a new challenge and a new goal… I reached my transformation goal now I want to focus more on the detail of building muscle, to boost my strength, and get absolutely shredded by burning fat, AND to top it off I only have six weeks to achieve the next “thing”. I cannot reveal it now but I will tell you everything in 39 days. 🙂
So new program – new diet – new goals – new supplementation…I decided to try out Jim Stoppani’s 6 Week Shortcut to Shred! I absolutely LOVED the LiveFit trainer from Jamie Eason but I did the trainer a few times over the last two years, so I’m up for a new challenge/program…
More about the program:
Shortcut to Shred is a fast-paced fitness attack guaranteed to torch body fat, build muscle, and boost your strength. It’s an intense, six-week plan built on six workouts per week, linear and reverse linear periodization, cardio acceleration, a precise three-phase nutrition plan, and a cutting-edge supplement program. Best of all, it’s absolutely free.
Shortcut to Shred isn’t easy, but you don’t want easy. You want results.
So is there anyone out there NOT on a specific program who wants to join in on this challenge?
I’m starting today – I switched the days around cause I did Chest & Shoulders yesterday – So here goes:
Whoop lets do this… I will post more about my supplementation etc soon.
Then to all my new blog visitors & subscribers & Facebook group friends – Welcome – I hope we can encourage, motivate and inspire each other on the journey on becoming fit and fab! Get your friends to like my Facebook page, join the blog, follow a tweet and lets get this circle of friends going.
Have a super day.
– C –
Thank you USN for sharing my story and my journey. Without the EXCEPTIONAL products this would not be possible to achieve. I’m proud to be associated with the USN Ultimate Sports Nutrition Brand.
Thank you for all the support from friends, followers and my blog visitors. I really do hope I can can inspire others to become healthier. It is possible and YOU CAN DO IT!
Believe in yourself!
Claudine Kidson is doing the USN 12-week Body Makeover Challenge for a second time. The first time she did so well that she was one of the 10 finalists in the USN Body Makeover Challenge competition. This time, she’s doing it to get back to her best after becoming a mom. The two challenges have been quite different because of so many changes in Claudine’s life and her body. Her journey hasn’t been easy, but it’s inspirational to all women, whether you’re a new mom or not.
What motivated you to do the 12-week Challenge the first time?
I was tired of being overweight and unhealthy. I felt bloated, tired, irritated and left with a low self esteem most of the time. I had the “dream” in my heart of being in shape for the first time in my life by transforming my body to be a healthier version of myself and to experience being confident in my own skin! It was something I wanted to do for MYSELF! Obviously the prize money was a HUGE motivation to enter because I needed it so much…
How long after you completed the Challenge the first time did you discover you were pregnant?
Only five months after being in the best shape of my life I found out I was pregnant, which of course was the biggest blessing of my life. I completed my first challenge at the end of November 2011 and I found out I was pregnant April in 2012.
Was it tough to accept that all your hard work was about to be undone to during your pregnancy?
Yes, it was EXTREMELY hard, as I worked so very hard to achieve my goal. BUT the best part was that I had the “taste” of being in shape for the first time in my life. And once you have felt the feeling of a healthy self-esteem and being confident about your body, you will never look back… So I knew I would work hard to get back into shape post pregnancy!
Did you breastfeed?
Yes I did, but only up to 3 months.
What motivated you to do the 12-week Challenge the second time?
There is no better feeling than being confident with your body… The feeling I felt after my first USN Challenge was priceless. That was amazing and enough to want it for a second time. I also want to prove to other mommies out there that it is possible, even if you gained as much weight as I did, or if you neglected your fitness during your pregnancy months, that you can turn it around. I gained way above 20kg… I love the feeling of being fit, healthy and the best mommy for my beautiful little girl. I want to be an example for her to follow one day. But most importantly, I wanted to show myself that I CAN DO IT a second time no matter what my circumstances are! Giving myself that hour of “me” time in the gym is the best reward for myself…
What have been the major differences between the first time and the second time?
It felt as if I needed to start all over again. I wasn’t fit at all and carried so much more extra weight, water and fat than the first time. I’m obviously more challenged physically with all the changes that took place in my body. I had a c-section so had to keep that in mind as well.
Things are definitely way more difficult than the first time around… I’m now a single mommy and time management is crucial! No more early mornings and late afternoon gym sessions. I have an hour per day for one training session so I have to make it work. Being a first-time mom requires a lot of time and dedication itself. So there are times when I’m emotionally tired of coping with all the new responsibilities; but ultimately, I feel so much better in every area… I still wake up 3-4 times per night for feedings so there are days that I’m really tired, but the hardest part is to get to the gym. Once I’m there and I finish my training I always feel energized and happier!
The effort it takes to get to the gym is an effort in itself! Logistically I need to plan my way to get there after a long day at work. I need to collect my daughter from crèche and on route to the gym. I look like a “pack horse” when I arrive at the gym. My gym bag, baby bag, Kaylen in her car seat… So imagine that! A 7kg baby in a car seat with two bags can get heavy you know!
Has motivation been more difficult the second time around?
Most definitely. It is tough at times. I’m a single mommy now and believe me when I say there are days that I’m so tired and not motivated and have personal things going on as well so I need to be more focused. But then again I realize the reward there will be from all the hard work and dedication. I only have myself to keep motivated so I just pick myself up and work harder!
Your body went through some major changes in the past 18 months, have you adjusted your goals from what they were the first time you did the Challenge?
Most definitely, I had to make adjustments and first and most important was the mental adjustments. If you keep comparing yourself to your first challenge and progress you will set yourself up for failure. You need to take your “current” physique into account and the fact that I just had a baby and then set goals accordingly. I couldn’t expect to drop all the weight I’ve gained during the nine months in one month; it is not realistic at all. I had to adjust my training schedule and I had to focus 101% on my diet to reach my goals in the time frame that I wanted to…
Have you found the same USN supplements as effective in both Challenges or have you made some changes to you supplementation choices?
Again I stuck to the plan – the USN 12 Week Body Makeover Plan – because it works! The only adjustment I made was replacing the Diet Fuel Ultralean with the Elite Whey Gold. The reason is so I was super focused on my diet so I could introduce it sooner. I also take the CLA Hardcore on and off in conjunction with the CLA 1000. I also introduced the USN Hyperdrive N.O on occasion to assist me in training my bigger muscle groups.
I will only adjust my supplements from Week 9 which will be next week, so you will have to follow my progress on my blog to see what changes I make and just how successful I am the second time around – http://www.lifestylechallenges.wordpress.com.
To find out more about the Body Makeover Challenge vissit USN: www.usn.co.za
My current progress the post will follow…
Week 8 Day 4:
Hi all my fit and fab friends, how is everyone doing?
Well I decided to do a post on my progress – Week 5 is where I’m at!
I have to admit that its been a “challenge” this last 5 weeks just to actually manage my schedule/time and lifestyle to make it to the gym. I realized by the end of week 4 that I’m putting so much pressure on myself and decided to make a MIND SHIFT! Things have changed in my life and it is time for me to adapt accordingly. NO I cant train twice a day like I use to – I’m limited to 45-60 min 4x a week so I had to make the decision get negative about it or embrace it and see it as my effort of the best!
So I cancelled my 4 week measurement session but decided yesterday I must face it…So I went and hey I was impressed with myself.
Dropped only 1kg but so much in centimeters and fat.
Herewith my 5 week measurement.
Week 5 Progress Pics:
I want to encourage you to take progress photographs EVEN if you don’t feel like it! I didn’t realize I was making progress until I saw this photos. It will motivate you to work hard!
NEVER GIVE UP -Even if your progress is slow or you only manage 45 min a day or whatever situation you face JUST KNOW that your best is the best!
There is times that I feel discouraged and think about all the reasons WHY I cant train or get to the gym – but the difference is I still do it even though I don’t feel like it 😉
So again I want to encourage you to put in the effort that you know you are capable of – If it takes you 3 months longer to reach your goals so be it at least you are on your way!
WHEN YOU FEEL LIKE QUITTING THINK ABOUT WHY YOU STARTED IN THE FIRST PLACE…
Understanding weight training and the terms used used in most advanced training programs:
Weight training helps tighten and tone your body from head to toe. When you add more lean muscle to your frame, your metabolism increases even more which means you will end up to burn more body fat while you are at rest.
So I just finished my first 4 weeks of the LiveFit trainer with no cardio…The reason why no cardio was to ensure that I add the muscle that I want. The aim here was some muscle building…
PHASE 1: WEEK 1 & 2 LiveFit Trainer
Repitition range of 3 Sets x 12 Reps per set:
“This is the muscle-endurance phase, and it’s based on a traditional training split. The goal is to prepare your muscles for a strength-training program that will also promote muscle growth. Not bodybuilder-quantity muscle, but leaned, toned muscle that’ll give your body the “lines” you’ve always wanted.
During these first two weeks I did 3 sets of 12 repetitions (3 X 12) per exercise, resting 60 seconds (give or take) in between each set.”
Week 3 & 4 LiveFit Trainer:
Week 3 marked the start of the muscle-building phase. The rep range fell to 10 reps so 3 sets of 10 repetitions per exercise so now we started to lift heavier. (3×10)
Remember your last repetition of 10 should be difficult but not impossible to complete. Remember, too easy, increase the weight; too hard, decrease it.
Today will be day one of Phase 2:
This is the start of intense muscle-building and the introduction of cardio, to kick-start the fat-burning. Oh yes bring it on!!!!
The repetitions in this phase fall between 8 and 10, with the exception of certain exercises, where really taxing the muscle requires more volume.
Work at 85% of your maximum effort, which means your last rep in each set should be a struggle but still doable.
Don’t sacrifice form for strength, and ask for a spot as you progressively lift heavier weight. Safety is key!
Lifting heavier means you’ll need longer rest periods between sets. For some exercises, you’ll feel ready to continue after one minute; other exercises might require two. Regardless, the rest period should be long enough to allow you to tackle each set with as much exertion as possible.
The one exception is when you encounter exercises grouped as a superset. This means performing an exercise set immediately after a different exercise set with nearly no rest taken between exercises (sets) — only enough to position yourself for the second exercise.
While we’re on the topic of definitions, you’ll also need to know what “lifting to failure” means: On your last set of an exercise, instead of lifting to a set number (rep), continuing to lift until the muscle is fatigued and another full rep can’t be performed.
Though lifting heavier will increase your heart rate, at this point in the program, we will begin to incorporate 4 days of medium-intensity cardio, done in 30-minute increments.
Forgoing the cardio in the first phase allowed your body to use all of the “clean” calories it consumed for everyday activities and building muscle. By introducing medium-intensity cardio in Phase Two, we’ll begin to facilitate fat burning, while minimizing the risk of losing any hard-earned muscle.
Each individual movement (e.g., a seated pulley row, barbell curl, or seated calf raise) that you perform in your bodybuilding workouts.
Group of reps (lifting and lowering a weight) of an exercise after which you take a brief rest period. For example, if you complete 10 reps, set the weight down, complete eight more reps, set the weight down again, and repeat for six more reps, you have completed three sets of the exercise. A grouping of repetitions that is followed by a rest interval and usually another set
The number of times you lift and lower a weight in one set of an exercise. For example, if you lift and lower a weight 10 times before setting the weight down, you have completed 10 “reps” in one set.
Pause between sets of an exercise, which allows muscles to recover partially before beginning next set.
This means performing an exercise set immediately after a different exercise set with nearly no rest taken between exercises (sets) — only enough to position yourself for the second exercise. Supersetting involves doing two exercises with no rest in between.
Lifting to failure:
On your last set of an exercise, instead of lifting to a set number (rep), continuing to lift until the muscle is fatigued and another full rep can’t be performed.
Failure – That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
1 Rep Max:
The weight that allows a person to go to failure following just one rep.
Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.
Forced reps are a frequently used method of extending a set past the point of failure to induce greater gains in muscle mass and quality. With forced reps, a training partner pulls upward on the bar just enough for you to grind out two or three reps past the failure threshold.
One or two partners help you lift a weight up to 10-50% heavier than you would normally lift to finish point of movement. Then you slowly lower weight on your own.
Performing an exercise without going through a complete range of motion either at the beginning or end of a rep.
Increasing the weight with each new set while decreasing the number of reps. The weight is then reduced and the reps increased.
Three exercises are performed consecutively without any rest.
Performing a series of 4-6 exercises, done with little or no rest between each movements, and a rest interval of 3-4 minutes between each giant sets. You can perform giant sets for either two antagonistic muscle groups or a single body part.
Note: Giant Sets are extremely intense. Great care should be taken when attempting to perform a giant set.
When performing 21s, 7 reps are performed in the lower half of the motion, then 7 reps are performed in the upper half, and the set is finshed with 7 complete reps.
Resource: bodybuilding.com / Jamie Eason LiveFit Training Program
Ok so I’m discouraged with my results…But now its time to get up focus and work towards my goal.
I went for my two week measurements yesterday and I walked out feeling down & discouraged and everything BUT motivated! Why? Because I really do put in all the effort I possible can but no results showing on the stats! Yes I dropped in centimetres but in fat and kg only 1kg and 1% fat!
So here is the measurements on Day 14 and some progress pics! When I flex – Like the one pic there is a some transformation but from the other angles NONE!
This was on Day 12 – And I felt so great that day hehe! This is a pic when I flex my abs / stomach. I do believe there is days that one hold back more water than other days.
Well I believe now is not the time to get discouraged but rather adjust some things and work on my attitude.
I really do struggle to get to cardio. I only have 1 hour to train per day and I’m currently doing the livefit trainer (Resistance Training) and there is just NO TIME for cardio as well? I do realize that I need to add cardio in between if I want the desired results I want in the time frame that I want it. I do add some skipping (jump rope) between my sets but obviously not enough.
So hey have you ever felt discouraged when you don’t see progress? Well I do feel better than two weeks ago so just need to focus on that.
So entering week 3 Lets do this!
Week 2 Progress
Hi to all my fit and fabulous friends… So let me recap on what I’ve been up to J
Today is day 10 of my 12 Week Body Makeover Challenge. So far I believe so good – 100% clean on my diet and ok I’m getting to one training session a day – 45min – 60 min max. I had legs on my program today but have to admit I did not have one of the best days in the gym. I don’t get to do cardio at the moment and this to me is a huge disappointment!
I have to admit that I was slightly discouraged today for I keep comparing this transformation to my previous one only to realize I’m setting myself up for failure in that way and I need to change my way of thinking…
Sometimes in life our circumstances change and so I realized tonight that, I need to adjust my mindset accordingly. As everyone knows by now I’m a new mommy to a beautiful baby girl and obviously the time limit for myself is limited. I feel so guilty to pick her up at the daycare only to take her to the next stop – the gym L. It is terrible but I just don’t have any other option. I do feel rushed in the gym and not even to mention that I’m there on the busiest time of the day – Late afternoon 16:30/17:00 when everyone train after work! But again I don’t have any other option so I must make it work! So the gym is full, equipment all in use, my time is limited so do you think there is a chance to get irritated or discouraged – YES there is.
Today I want to encourage you by telling you that we have the ability to make the decision whether or not we are going to allow our circumstances to determine our attitude or will we make the decision to change our mindset, adjust, be positive and make the best out of it?
So even though I cant train twice a day like I use to I will make the best out of the opportunity that I do have to train.
I did add the Waterslim product from USN to my supplements and I have to say what an exceptional product to reduce water retention!
This product is scientifically formulated to eliminate water retention under the skin to amplify weight control.
Scientifically formulated to eliminate water retention under the skin to amplify weight control.
WHEN DO I TAKE IT?
Prior to breakfast
Exceptional diuretic properties
Anti-fat mass effect
Allows significant weight loss (mainly as temporary water loss)
Helps to refine the silhouette
No side-effects or adverse effects shown in studies
I took a progress pic tonight to see if I can see any difference…I didn’t think there is ANY progress until I saw the pic and realized I definitely dropped some water!
Decided to share with you – Don’t look at the quality it was taken with my phone and I didn’t plan to share it 😉 Still a long way to go – BUT keeping my head up, lets do this…
Okay so let me try again…Weeks have passed since the birth of my little angel girl Kaylen born on the 8th of January 2013.
As a result of being pregnant I gained a shocking amount of weight. To be exact 22kg. The morning I went in for delivery I weighed 73kg. When I found out I was pregnant April 2012 I weighed in at 51kg (I had to gain weight from 48kg to be able to get pregnant for my weight/fat percentage was to low at the time).
I went from this: 45.7KG
To this in 9 months: 73 KG
I have to admit I hated being pregnant, feeling the way I did. Some people LOVE being pregnant and the way their bodies change but it wasn’t for me!
Since the day I got out of the hospital I made a mindful decision to get straight back on my clean eating. I couldn’t start training with my cesarean and had to wait 6-8 weeks on recovery! So my wound healed but still NO GYM. Allot has happened since and I got separated with my husband and so the story goes on. To get to the bottom of it – Getting to gym was almost impossible and there was always excuses of how difficult it is – which it is. I just didn’t have the time as a first time “single” parent to manage my schedule and everything that goes with it not even to mention the lack of sleep!
25 February 2013: 65KG
Currently this is where I’m at :-(: 20 May 2013 – 55.7KG
BUT today is the day that I decided it is TIME. Being unfit and in bad shape really got to me this last couple of months! I want to look and feel my best. No more excuses or what ifs it is now TIME!
So fat measurements was done today and the horrible BEFORE pics was. Remember for someone that use to be in “top” shape this is a huge thing to share or make public but I’m going to do this for one reason and that is to help others and to motivate myself in the process…I am so embarrassed about the weight I gained and can go on about my under-active thyroid and medication being wrong etc but I’M DONE WITH EXCUSES…
I have allot of water retention, cellulite etc and this will require hard work and dedication like never before!
I will try to share my journey on a daily basis but I cant make any promises as I mentioned before to do this will take allot of dedication and time.
What I have learned from my previous challenge is not to allow your mind to stand in the way of reaching your goals. “Weight loss is more than a physical challenge, its a mental challenge.”
I’m so glad about the Whatsapp group that I started – This is a great way to motivate and inspire each other! Get someone that can help you or motivate you when things get tough!
So being able to track progress I started of with a before pic and this will follow by taking progress pics every second week with fat %!
I was SO shocked today when I saw myself on the photographs. I almost burst into tears. I took a moment to realize where I’m at but then I knew I had to change my way of thinking to where I’m heading at.
So if you feel discouraged before you even started don’t worry I know how it feels but we just have to be positive and believe in ourselves.
Please do share your story on your weight loss journey I would love to hear more about it.
You can even email your story to firstname.lastname@example.org and we can motivate and inspire each other together.
I trained Chest & Tricepst today – Started with Jamie Easons Livefit trainer. What an amazing program to follow she is a role model and I’m so inspired by her.
So lets do this!
Have a super day
Reflecting on the past 4 months…Emotions that I cant explain. There was good days, bad days, happy days, sad days but most of it was days filled with an everlasting love!
Boo its only 4 months that we are together but YOU HAVE CHANGED MY LIFE completely. When I think of the joy you bring to my heart I cant help but to have a tear of joy running down my cheek.
We have been through tough tough times but we have each other. Waking up to your smile each morning is priceless.
I dedicate my life to raise you up in the best of my ability. You are my gift from God. Being a mother is amazing and I am honored.
Did you know: Are you one of those thinking that the more cardio you do the more fat you will burn or lose weight? That’s a myth it may even cause you to burn fewer calories overall.
By doing strength training (weights) you will build lean muscle mass. Exactly what you want to be toned in the end…This will not only increase your metabolism but will burn fat throughout the day…So get to those weights and stop thinking you will gain unwanted weight!
Defining your goals will be the first step of your journey to success!
You have to be clear on what it is that you want to achieve. The moment you define what it is you want to accomplish the easier it will be to set out your goals and objectives.
By having set goals you are already more focused towards your success than not having a starting point or clear vision of your goal!
Write down your goal and be realistic. Take your time and really think this through. Differentiate between your personal goal, family goal, financial or business goal.
As I said be realistic about this. WHY do I say so? So that you don’t end up setting unrealistic goals in an unrealistic timeframe to only be overwhelmed and discouraged by not reaching them in the end. By setting realistic goals in a proper timeframe will increase your chances of actually achieving them.
No matter how small or how big your goal might be, write it down or print it out and put it somewhere where you will be “visually” reminded of how bad you really want this.
Once you have your goal, set your time frame for achieving your goal. Work on a time frame for a long-term or short-term goal. For example – Have a 3 Month / 6 Month / 1 Year / 5 Year / 10 Year Goal.
You will see how amazing it is to look back after 3 months or a year and actually see what you have achieved or reached.
The feeling of achieving a goal is absolutely priceless and it is like an “inner being” accomplishment!!
Be SMART when you set your goals?
Tips to help you achieve your goals:
Get a mentor or “role model”. This person must be an inspiration to you or someone who achieved a similar goal than the one you are setting for yourself. Do research on the goal or similar goals or people who reached it for example a Weight Loss goal. Research the things they did or what helped them to achieve their goals and let this be a guideline for you! Always remember to never compare yourself with others we are all unique individuals.
Let it be a guide or motivation only. Then share your goal with a friend, your spouse, co-worker, family member or through a blog. This will keep you accountable believe me this is how my blog became such a big part of my “journey”. Sharing stories by not only motivating myself in the end but others as well.
So go on set those goals. Don’t set NEW YEAR RESOLUTIONS rather set SOLUTIONS and GOALS.
We can do this.
I will shortly share why I posted this specific topic on Goals or Motivation.
Please share this post with others so that we can help and motivate each others to becoming the best we could be…
COMMITMENT IS THE GLUE THAT BONDS YOU TO YOUR GOALS!
Have a super awesome day it’s almost the weekend! Whoop
Whooooohoooo I made it to the Top 30.
This just made my day…
Now for the next step – The announcement of the top 10 finalists…
This is a dream – To be the winner of this competition! I’m now even more motivated for the AMAZING post pregnancy transformation ahead. 2013 will be a challenging year but I’m visualizing and setting goals like never before…
I had to share this with you…
The best defense against failure is good information. These debunked fitness myths will help you recognize right from wrong and truth from lies! Don’t hit the gym without reading this!
Practice Smart Fitness:
Starting a fitness journey can be intimidating, especially if you’re going in without any previous study. If you go to the Internet to find information, you might find yourself smack-dab in the middle of bad logic and bad ideas. It’s difficult to sort out the fact from the fiction—especially when the fiction sounds so good.
That’s where I come in! Check out these busted fitness myths so you can get started or continue moving down the right path. You’ll find that with the right information, your fitness goals will become much more tangible than a speck of light in the distance.
Myth 1 /// If You’re Heavy, You’re Fat.
TRUTH: When you start weight training, it’s natural to initially gain weight. Weight training stimulates the body to build lean muscle which will help to improve your metabolic rate. But this muscle also contains a large amount of water.
Weight training is also a source of inflammation, a well-known cause of water retention. After a week or two of weight training, you might jump on a scale and notice that you’re heavier than when you started. Don’t freak out. After a few weeks, your body will start to melt fat and your newly-acquired muscles will make you look leaner.
It’s common to weigh more while your clothes fit looser. Muscle is denser and takes up less space than body fat. That’s why a smaller, more muscular person may weigh more than a bigger person with more fat.
Myth 2 /// You Can’t Build Muscle With Veggies.
TRUTH: To build muscle, you need three consistent elements: stimulus from exercise, calories, and nutrients to support muscle building and recovery. Vegetables are filled with slow-digestingcarbs, minerals, and vitamins. They’re like grains, but with fewer calories. If you eat enough calories and sufficient, complete proteins, you’ll gain muscle.
Overeating is anabolic in itself and that’s why stuffing yourself all day is good for muscle. However, all that eating will also lead to unwanted fat gain. By eating vegetables as your carb source, you’ll be able to stay leaner, feel fuller, and be healthier while you build muscle.
The only time this myth is actually real is when you fail to meet your caloric requirement. Without enough calories, you won’t build muscle. Moreover, you can’t hope to build muscle if you only eat vegetables. You need food that gives you complete proteins. So, if you’re a vegetarian, combine those veggies with protein like nuts, dairy products, or soy and hemp protein.
Myth 3 /// You Have To Eat Fruit To Be Healthy.
TRUTH: Vegetables have more minerals, vitamins, and even more anti-cancer properties than fruit. The difference between the two food groups is the calorie content. In general, vegetables have fewer calories than fruit. Also, fruit’s sugar is mainly fructose, which is stored in the liver instead of in the muscles.
If you fill up on fruit, you’re unlikely to eat as many servings of vegetables as you should. It’s also true that filling yourself with high-calorie fruit means you won’t achieve your fat-loss goal. I know people who eat apples and grapes every night, thinking they’re helping themselves lose weight.
Myth 4 /// Women Tone, Men Build.
TRUTH: Muscle is gained by stimulating muscle fibers to grow larger. We stimulate muscles by overloading them with resistance training. All bodies release growth hormone when they weight train, but men grow more muscle because they have more testosterone—a lot more. Men and women build muscle in the same way.
“Toning” and “building” are just different words to the same end: hypertrophy. Women use the word “tone” because they’re afraid of “getting big.” Most of the time, what they mean is that they want to see their muscles. So, most women want to be leaner with more muscle mass. In reality, most men want the same thing.
The typical rep range for muscle growth is 8-12 reps with limited rest time. The point is to exert your body and continuously add more weight during those sets. The longer your muscles are under tension, the better they’ll respond to training.
Myth 5 /// If You Take A Long Break, Your Muscle Will Turn To Fat.
TRUTH: Muscle is created by exposing your body to things that make it say, “Unless I get stronger and plump myself up, I will get killed!” When you stop training, you change the environment for your muscles. Suddenly, the need for them to hang around and be ready for battle will cease. Why keep something you don’t need? Without constant tension, your muscle mass will atrophy and you’ll burn fewer calories.
Most likely however, your appetite will stay the same and you’ll suddenly find yourself eating way more calories than your body needs to maintain its weight. Muscle doesn’t literally turn into fat, but with a slower metabolic rate, you’ll accumulate more fat as your muscle size shrinks.
Myth 6 /// Salt Is Bad For You.
TRUTH: Salt, just like all other minerals, is necessary for your health and your looks. If you’re lean but never get a pumped or vascular look when you work, you’re probably low on sodium. When your diet is lacking in salt, your body holds on to the little amount you give it.
When you finally increase your sodium level or eat a particularly salty meal, you’ll retain water and feel bloated. Eat a normal amount of salt (1,000-2,000mgs) each day and your body will stop retaining sodium and will get better at releasing it. Eating a proper amount of salt will balance your electrolytes.
Myth 7 /// You Can’t Be Ripped All Year.
TRUTH: Ripped is a subjective state. But if by “ripped” you mean “visible striations and ultra-low body fat,” you might have a hard time staying there, especially if you’re a woman.
Women are supposed to have higher body fat, so a woman’s body will fight her to keep it. To maintain an extreme condition, you’ll need a disciplined diet and training program.
As a woman, staying ripped year round can have detrimental effects on your hormones. To assure optimal health, you must use strategies to replace what your body lacks. An unnaturally lean body will usually lack in sex hormones. That’s just the way it works.
Most physique athletes are in great shape all the time, but they’re ultra-lean for only a couple months out of the year.
Myth 8 /// Carbs Are Bad.
TRUTH: If you want to gain muscle, you’re going to need carbs. If you take them out completely, you’ll burn more body fat during training perhaps, but you can’t keep it up for long. Carbs are fuel for intense workouts, fats are not. Choose a macro plan that suits your athletic goals. If you’re an athlete, you’re going to need more than protein to make it through a game.
On a more serious note, you need a minimum amount of carbs to ensure that your brain functions properly. The brain needs glucose to work. Your body can be ketonic and use fatty acids to fuel your muscles, but your brain can’t.
Myth 9 /// Weight Training Turns Women Into Men.
TRUTH: If women aren’t supposed to have muscles, why do we have them? The definition of “manly” differs from one individual to another, but we all have a different body structure. Some women have more feminine lines, others more androgynous. Wide hip bones and narrow shoulders are typical female shapes, but that doesn’t mean an athletic woman is less feminine. Our society forms our ideals; you choose what you find attractive.
What makes athletic women bulky is more-than-average muscle mass combined with “excess” body fat. If you couple weight training with a smart diet, you’ll be much smaller than you’d expect.
Myth 10 /// You Can Eat What You Want If You Train Hard And Take Fat Burners.
TRUTH: To burn fat, you need to expend more calories than your body uses. Fat burners will increase your heart rate and aid in training performance, but it’s not a magic pill. You can’t hope to sit around and eat hamburgers all day and expect your fat burner to make you thinner. That’s just silly.
Myth 11 /// If You Want To Lose Fat, Avoid Fat
TRUTH: Fats are necessary to maintain healthy hormone levels and make use of vitamins. Without it, you’ll create a terrible environment for muscle growth. Fats also help you regulate your appetite. A carb-and-protein-only diet can make any fat-loss or muscle-build goal almost impossible to reach.
Myth 12 /// Lots Of Calories Make You Fat.
TRUTH: Chronically eating more calories than your body needs will make you gain weight. But you can gain both muscle and fat depending on where the calories are coming from and whether you stimulate your muscles into growth.
Occasional overeating will not make you fat unless you really gorge on thousands of fat and sugar calories and you’re prone to gaining weight. When you increase your calories, you’re at risk for gaining weight, but you’re also speeding your metabolism.
Myth 13 /// Cheat Meals Are The Same As Re-Feeds.
TRUTH: A re-feed is a strategic increase of calories—usually carbs—that will boost your training intensity, replenish your muscle glycogen, and lead to further fat loss. A cheat meal, in my opinion, is a treat, and should only be used if you actually need it and have worked for it. It’s a reward, not a sudden binge.
Myth 14 /// Natural/Organic/Gluten-Free Foods Are Best For
TRUTH: No matter how “organic” your bread is, it still has calories. Yes, these foods may be healthier because they’re more likely to be free of pesticides and other chemicals, but over eating “natural” food is still over eating.
Myth 15 /// Carbonated Drinks Suck Calcium Out Of Your Bones.
TRUTH: This myth got its start because soft drinks contain phosphorus. High levels of phosphorus/phosphate have been linked to reduced bone mass and higher fracture risk.
The effect is probably due to people replacing dairy with soda, not the phosphorus itself. Furthermore, carbonation has not been linked to depleted calcium levels.
Myth 16 /// If You’re A Woman, Don’t Work Your Upper Body More Than Once Per Week. You’ll Look Like A Man.
TRUTH: What? Once per week? Well, for bone health, you should definitely train your upper body. Without it, you’ll be fragile. It will also look weird to have a buff lower-body (which in general, women already have), and sport a tiny upper body. Ever heard about the hunt for symmetry?
Myth 17 /// If You Want To Lose Weight, Do Cardio Until You Drop The Weight You Want. Start Lifting Only After You’ve Lost The Weight.
TRUTH: If you do that, you’ll shed unnecessary muscle mass. More muscle helps your metabolism stay high. It’s true that weight training doesn’t burn a ton of calories, but the more lean mass you carry, the higher your all-day energy expenditure will be. Muscles require fuel all the time. If you kill yourself doing cardio, your body will get rid of muscle mass and it will be hard to lose fat at all.
Myth 18 /// Your Metabolism Slows Down After Age 30. After That, You’re Doomed To Fat-Hood. It’s A Woman’s Destiny.
TRUTH: The reason metabolism slows down as we get older is a combination of lower hormone levels and less athletic activity. If you don’t work out and eat healthy food, you’ll get out of shape. Sadly, an untrained body is even more evident as you get older.
Myth 19 /// Women Cannot Gain Muscle After Age 50, So There’s No Point In Lifting.
TRUTH: You can build muscle at any age. As long as you’re challenging your muscles and feeding them the proper nutrients, your body will respond. As you age, building muscle gets more challenging. But like anything else, if you do your best, you’ll get good results.
Myth 20 /// Diet Sodas Make You Fat.
TRUTH: You can’t gain fat from something you don’t drink or eat. Diet sodas don’t have calories because they don’t have any nutrients.
It’s wrong to blame diet sodas for weight gain. They might, however, cause bloating and stomach discomfort, but that’s hardly the same as body fat.
Myth 21 /// Do Crunches For A 6-Pack.
TRUTH: A flat belly comes from being lean. If you eat too much, your abs will remain trapped beneath a layer of body fat. Everybody is born with abdominal muscles. You just need to lose fat to make them pop.
Myth 22 /// One Cheat Day Per Week Won’t Harm You. Eat, Drink, And Be Merry!
TRUTH: This is only true for people who don’t struggle with getting or staying lean. Alcohol inhibits fat burning while your liver is detoxifying you. Alcohol is also indirectly fattening because we all tend to eat the wrong things after we’ve been drinking.
Myth 23 /// Stay In The Fat-Loss Zone And You’ll Be Ripped.
TRUTH: The fat-loss zone was “created” when research showed the body burns calories at a higher percentage during low-intensity cardio workouts than high-intensity ones. However, this study didn’t take into account the calories you burn after you work out.
After a high-intensity cardio workout, you’ll continue to burn calories long after you’re out of the gym. High intensity training usually works better. After all, losing weight comes down to expending more calories than you take in.
It’s difficult to do high-intensity cardio every day. So if you need to do cardio each day, you’ll need some variety. For more information, check out my best-selling ebook Cardio For Leanness.
Myth 24 /// If A Product Has No Calories, I Can Have As Much As I Want.
TRUTH: Zero-calorie syrups, jams, dressings, etc. aren’t really no-cal. In our country, a product can advertise being no-cal if it has fewer than 5 calories per servings.
In reality, most of these products have about 5 calories per serving, so if you’re going to down the whole bottle, you’ll actually end up having more like 60 calories. Although that doesn’t seem like much, adding 60 calories of meager nutrition to your diet won’t do much to help you meet your goals.
Myth 25 /// Healthy On The Outside = Healthy On The Inside.
TRUTH: That’s called denial! Many symptoms, deficiencies, toxins and diseases are silent. They show nothing on the surface or don’t have initial warning signs. You can never know if your organs are healthy or your bones are strong unless you do the right tests.
So what is everyone up to this week! Well in my small town it is crazy at the moment with the yearly Aardklop Nasionale Kunstefees ” Art Festival”.
This is an Afrikaner Art Festival taking place in this small town since 1998!
This Festival is packed with all the local talent in South Africa from music, classical music, theater, visual arts and much more…
So what festival do you attend every year, are you one for Beer fests, Art Festivals etc?
There is something on my heart and I want to share with you what I have noticed this last couple of months being pregnant…If you haven’t also already noticed, but once you fall pregnant it is as if everyone starts telling you how you should live your life, what is allowed and what isn’t, what you should be doing when you should be doing it and so the list goes on.
Today I want to tell you that to much mixed information is NOT a good thing. Go with what you feel is the right decision for YOU! Get a trusted friend or someone you KNOW will not share any information if not proven facts or only by sharing experiences without coming down on you on the what you should and shouldn’t be doing! If you believe that raw meat, sushi, raw eggs for example is a no no during pregnancy – Then stick to what you believe in and don’t let others try to convince you otherwise!
I can give you my own story and you can do with it whatever you like but I do hope it can encourage you in some area. First of all I want to encourage all to stay on a healthy balanced nutritious diet. When I say diet I mean lifestyle – NO CRASH / weight loss diet! I want to stretch the importance of continuing the lifestyle as before pregnancy or if it wasn’t all that good to better your lifestyle. I made the mistake of letting go. From being SUPER fit and active in the gym once a day – to a not so fit once a week in the gym without any confidence…
With tears in my eyes I want to encourage you to not let go. Don’t see your pregnancy as a escape route of a healthy lifestyle. Don’t have the mindset oh well I’m gaining all this weight anyways so why bother making healthier choices… Since the day I found out of my pregnancy it was as if my body went into overdrive and I gained weight by the day – or that is how it felt. It was a HUGE adjustment and with all the changes going on inside my body I started to fall into a “depression” if I can call it that. I started getting negative about my body the way I look and then the pattern started of I don’t care anymore. BUT DON’T GO THERE. Your lifestyle is so important for the little one growing inside of you. As most of you know I have a under active thyroid (Hypothyroidism). So let me explain this briefly:
The thyroid gland
Your thyroid is an endocrine gland. This means it secretes hormones into your bloodstream. Hormones are chemicals produced by your body to help regulate how your cells and organs work. They are sometimes called chemical messengers.
Your thyroid gland makes two hormones: thyroxine (also called T4) and triiodothyronine (also called T3). Together, these hormones regulate your body’s growth and metabolism. Your metabolism is how quickly your body burns energy and how quickly reactions in your body happen. It affects lots of things, including how much you weigh and how much you sleep.
The production of thyroid hormones is controlled by another hormone called thyroid stimulating hormone (TSH). This is made by an endocrine gland in your brain called the pituitary gland.
Hypothyroidism causes a general slowing down of your body’s functions.
Some of the symptoms include:
- feeling tired and sleeping a lot
- feeling the cold easily
- dry and/or pale skin
- coarse, thinning hair and brittle nails
- sore muscles, slow movements and weakness
- a hoarse or croaky voice
- a change in facial expression
- problems with memory and concentration
- weight gain
- fertility problems and increased risk of miscarriage
- heavy, irregular or prolonged menstrual periods
- a slow heart rate
TIP: If you experience some of the above or all make an appointment and go and see you GP and get a reference for a blood test.
While pregnant, it is important to continue your medication and to make sure you go for regular check ups or blood tests to regulate your levels.
I believe this was a big cause of my extreme weight gain in the first 3+ months of my pregnancy – Why because I didn’t go for my regular check up at first and when I did I got the news that my medication had to be DOUBLED…So what if I went earlier would that have meant less weight gain? Well since my dosage of my thyroid medication is correct my weight gain seemed to stabilize resulting in only picking up the necessary weight.
Still left with the weight, feeling down I realized HEY THIS IS NOT THE END…You can still make a difference, you still CAN make better choices and let the rest of your pregnancy be a healthy one.
So last night I made the decision that no matter the weight gained up to now its time to get up, focus and make everyday a better day and to enjoy the last few months of my pregnancy.
So to all the pregnant ladies out there lets do this. To all the non pregnant ladies WANTING to get pregnant start making better choices as from TODAY…Not Monday or next week TODAY! If you are over weight or under weight get your body into shape now.
Conclusion to the general blog followers: Let every single day be a day with a new meaning. New way of living, healthier options than the day before. Don’t focus on your past failures focus on the success of your future. If you got discouraged at some point get back up today. You deserve the absolute best so get your mind and body connected and start living the best life today!
I’m super excited and have to share our wonderful news with you.
We had a doctors appointment today for our 18 weeks 2 days check up to see how baby Kidson is progressing 🙂
Well we got the wonderful amazing news that I’m expecting a little baby girl. I’m so excited and cant stop smiling!
Now I can start with the nursery and believe it or not my mind have changed regarding the style and ideas I had!
What do you think of this room?
I just love the colours together – Grey and a deep cerise pink?
Then I came across these and absolutely love the idea so some DIY for me ;-):
This is super cute to keep things organized maybe next to the bathing station?
I know I have baby fever like you wont believe – I just want to shop and get the room done now that we know its a girl.
I will keep you posted as I go along we started with the room this weekend – What a messy project to plaster. Will have to replace the carpets. But oh well so worth it.
Have a great day and will post this week more about a healthy pregnancy / fitness and the status of my gym program!
If I could do it so can you!
First things first…Do you want to enter the USN 12 Week Challenge 2012 then you have to start by purchasing your 12 Week Body Transformation Starter Pack. Supplements included in the starter pack will be:
(This will last you approximately 3-4 weeks)
- Pure CLA 1000 (45’s)
- Phedra-Cut Ultra XT (60’s)
- Diet Fuel Ultralean (1kg)
- Protein Dessert (454g)
What I would add to this:
- Women’s Ultra Two-a-day Daily Vitamin
- USN OMEGA PRO 3,6,9
- Phedra Cut Ultra SF (for the evenings) / Lipo
If you don’t want to enter the competition and only do the Challenge you can buy the products separately. There are great specials available and I would suggest you buy the combo packs for they work out much cheaper in the end.
Next: So lets do a quick breakdown on each product explaining the function of each supplement.
Tip: It is a good idea to get clued up on the supplements that you will be using. Not only to educate yourself on the role it plays but for you to know what you are fuelling your body with. As the Challenge Progress we will add to the supplements but for now this is the most important…
Before I begin it is so important to know your supplements and what you put into your mouth. Why do I use USN? First of all I must give them credit on their AMAZING customer support and advice.
Gareth Powell from USN has been of amazing support throughout my Challenge. All my questions have always been answered and more. So before I go any further thank you Gareth and the team at USN for making each customer/individual feel valued as a client and for the exceptional products!
This is the link to their website: USN – Ultimate Sports Nutrition
Email Gareth at USN should you have any queries on this 12 Week challenge or for some advice: email@example.com
Trust me even though this is allot of information make the time to read through it and get the foundation right of your knowledge beforehand.
WOMEN’s ULTRA TWO-A-DAY
A daily multi-vitamin designed for the female who requires an essential supplement for a balanced, nutritious diet.
USN WOMEN’S TWO A DAY is a scientifically formulated, nutrient rich multi-vitamin/multi nutrient, designed for the active female who has specific micronutrient demands for the continued maintenance of good health, immune support and energy availability.
Daily with breakfast.
- Increased energy levels
- Improves overall performance
- Stimulates cognitive function
- High in antioxidants
Improves immune function
OMEGA PRO 3,6,9
ADVANCED CELLULAR ANTI-OXIDANT
A combination of Omega-9 (mono-unsaturated fatty acids) and Omega-3 and -6 (poly-unsaturated fatty acids). Omega-3 and -6 are Essential Fatty Acids (EFA’s).
USN OMEGA PRO consists of a combination of Omega-9 (mono-unsaturated fatty acids) and Omega-3 and -6 (poly-unsaturated fatty acids) – Omega-3 and -6 are essential fatty acids.
All these fatty acids are necessary for the formation of healthy cell membranes, the proper development and functioning of the brain and nervous system, and for the production of hormone-like substances called eicosanoids (thromboxanes, leukotrienes, prostaglandins).
These chemicals regulate numerous body functions, including blood pressure, blood viscosity, and vasoconstriction, immune and inflammatory response. They have profound beneficial effects on the body an influence hormone production, immunity and cardiovascular health in addition, they keep the skin and other tissues youthful.
- Daily with food.
- Optimises metabolic function
- Balances hormone production
- Promotes cardiovascular health
- Boosts sports performance
- Reduces exercise related pain
PHEDRA-CUT LIPO XT
EXTREME THERMOGENIC FAT LOSS ACTIVATOR
Phedra-Cut Lipo XT provides all the benefits of the Phedra-Cut Ultra XT, but now includes a patent-pending encapsulated form of premium, highly concentrated natural capsicum extract, Capsimax™, which protects the esophagus and gastric barrier from the burn often experienced with cayenne pepper and its extracts. Due to the protective nature of this encapsulation, a higher quantity of capsicum actives form part of the formula, making it even more effective as a weight control aid.
USN’s Phedra-Cut Lipo XT is an advanced fat loss activator, consisting of a synergistic blend of botanical ingredients, which have proven to assist in effective weight control.Not recommended for pregnant/lactating women.
- Prior to meals.
- Supports a healthy metabolism
- Reduced carb absorption
- Appetite control
- Reduced glucose production in liver
- Inhibited fat cell formation (Anti-adipogenic activity)
- Mood & mental acuity enhancement
- Anti-oxidation during fat breakdown
- Energy boosting
DIRECTIONS FOR USE
As a dietary supplement, take 2-3 capsules 2-3 times daily, 30 minutes prior to meals/snacks. If training early morning, take 2-3 capsules prior to workout, and then follow with breakfast directly after training. Phedra-Cut Lipo XT is not recommended after 4pm.Take Phedra-Cut Lipo XT for 5 consecutive days of the week and stop use for 2 days before continuing again (2 off days).Optional: Take 3 capsules Phedra-Cut Stimulant Free 30 minutes before your evening meal to prolong the weight control process to an even greater extent throughout the evening.
During the 2 off days of not using Phedra-Cut Lipo XT, it is advised to use Phedra-Cut Stimulant Free 2 times per day, 30 minutes prior to meals.
During the 2 off days of not using Phedra-Cut Lipo XT, it is advised to use Phedra-Cut Stimulant Free 2 times per day, 30 minutes prior to meals.
PHEDRA-CUT ULTRA XT
FAST ACTING THERMOGENIC FAT BURNER
An advanced, multi-phase extreme thermogenic, fast activating fat loss activator, scientifically formulated to rapidly increase fat metabolism, appetite suppression and to boost energy production.
PHEDRA-CUT ULTRA XT is an advanced fat loss activator, consisting of a synergistic blend of natural ingredients, which have all proven to assist in safe and effective weight loss.
Benefits of PHEDRA-CUT XT:
• Increased fat burning activity (incl. abdominal fat)
• Blood glucose regulation (which may eliminate cravings)
• Reduced carbohydrate absorption
• Appetite suppression
• Reduced glucose production in the liver
• Reduced fat accumulation
• Inhibit fat cell formation (Anti-adipogenic activity)
• Mood and mental acuity enhancement
• No estrogenic interactions
• Anti-oxidation during fat breakdown
• Energy boosting
Prior to meals.
- Increased fat burning activity
- Advanced blood glucose regulation
- Reduced carbohydrate absorption
- Appetite suppression
- Reduced glucose production in the liver
- Mood and mental acuity enhancement
- Inhibits fat cell formation
- Antioxidant effect
PHEDRA-CUT ULTRA STIMULANT FREE
FAST ACTING NON-THERMOGENIC DAY AND NIGHT FAT BURNER
A non-stimulant primary weight loss supplement designed to optimise the metabolic pathways associated with increase fat and carbohydrate metabolism without increasing thermogenisis or central nervous system activity.
PHEDRA-CUT ULTRA SF has been formulated for individuals wishing to achieve optimal weight-control and energy levels, without central nervous system stimulation.
It can also be used in combination with Phedra-Cut Ultra XT to continue the weight-regulating process during the night as well as over weekends.
- Increased fat burning activity (without CNS stimulation)
- Blood glucose regulation (which may eliminate cravings)
- Reduced carb absorption
- Appetite suppression
- Reduced fat accumulation (also in liver)
- Mood & mental acuity enhancement
- Anti-oxidation during fat breakdown
- Energy boosting
- May lower the level of CRP (C-reactive protein) in the body and hence reduce leptin resistance.
- Prior to meals.
- Decreases weight and fat mass
- Suppresses appetite
- Improves blood glucose regulation
- Reduces starch digestion
- Inhibits amalayse enzyme production
- Improves thyroid function
- Increases fat and glycogen metabolism
- Improves metabolic function and energy levels
PURE CLA 1000
ADVANCED BODY TONER
A non-stimulant weight loss supplement that supports weight loss and the metabolic processes involved with fat burning. With further health benefits including blood sugar regulation to promote a lean physique.
Conjugated Linoleic Acid is seen as a “wonder nutrient” that occurs naturally in a wide variety of foods such as beef, some dairy products and turkey.
This “wonder nutrient” has been scientifically proven to inhibit the process that is responsible for the deposition of fat in the body (especially in the abdominal and leg areas). CLA directs the body to use fat reserves for energy. Research has shown CLA to increase lean muscle while reducing body fat. A number of other studies also revealed dramatic cholesterol-reducing effects with CLA supplementation.
USN CLA 1000 primarily provides the Cis 9, Trans 10 and Trans 11, Cis 12 isomers in a 50:50 ratio, as recommended for optimal efficiency. Supplementing with CLA should result in a leaner, healthier body.
- With or directly after meals.
- Promotes fat metabolism
- Protect lean muscle mass
- Increases energy expenditure
- Anti-cancer properties
- Enhances immune function
- Powerful antioxidant
- Prevents high cholesterol
DIET FUEL ULTRALEAN
LOW-GI SLIMMING SHAKE
Premium high protein
Low-carbohydrate meal replacement
Contains the USN Lean System for effective weight management
USN DIET FUEL ULTRALEAN represents the newest and most advanced technology for the reduction of body fat as well as the maintenance of lean muscle tissue.
This delicious, low-GI, low-kJ meal replacement formula provides you with a complete, nutritious meal for anytime of the day. It contains all the essential nutrients in adequate quantities to ensure healthy and lasting weight loss.
The USN Lean System™ blend consists of N-Acetyl-L-Carnitine, HCA (Hydroxycitric acid) and a high level of bio-available Calcium, which has been shown to assist the weight-loss process through various effective mechanisms (excluding central nervous system stimulation).
The formula has a high fibre content to increase satiety levels and to assist with digestion. The reduction in hunger is further promoted through the addition of 25g High Biological Value Protein from various sources, which triggers a natural weight loss hormone (PYY) in the body.
The high quality Protein substrates also assist in improving Protein synthesis, regulating blood sugar levels to reduce cravings and improving overall health. Lactazyme™ is added to assist in the breakdown of Milk Protein and improved absorption.
- As a dietary supplement
- Two servings daily at 10:00am and again at 3:00pm
- Muscle retention
- Muscle growth
- Stabilises blood sugar levels
- Suppresses appetite
- Increases fat and glucose metabolism
Remember to take your first “BEFORE” photos with your measurements the day you start your challenge.
I’m here to assist you if you have ANY QUESTIONS. My 12 week training program as almost done for those who will be interested.
Take on this Challenge you CAN DO THIS, you will never ever look back.
Click on the image to download your diet for your fridge!
Wow what an exceptional day…There is so many things that I want to type or share that I actually don’t know where to start!
This is a Prego post for all the beautiful mommies or pregnant ladies out there or even those thinking about getting pregnant or whatever this is for you!
Let me tell you today that it is an absolute miracle to see a little growing person when going for a sonar. Today was a day filled with so many emotions. This was our second visit to the doctor and we had an appointment with a specialist who specializes in analyzing sonar’s and who does the scan for down syndrome etc. Not sure what you call her position but wow what a visit! While being confident that nothing will be wrong there will always be that “stressful” moment to see if everything is ok with baby and that there are no abnormalities.
I’m 12 weeks and 4 days today, expected due date is 19 January 2013 and even though I feel like a mini hippo at the moment it is just so worth it all! I did speak to the doc about my concerns for picking up SO MANY weight and he assured me that I don’t have anything to worry about at this stage and that when he met me I was way to small weighing just under 45kg! He also mentioned that I must remember that the intensity in my training took a huge setback and that I must just relax and stay healthy by making the right nutritious choices. So it is time to make peace and be grateful for every second! So to the ladies feeling a bit fat or bloated we all have those days and there will be better days! Being pregnant is something beautiful and you as a women is precious and beautiful no matter what the scale may show you! Don’t condemn who you are and where you’re at. Look ahead and be confident in who you are!
So let me share with you our amazing visit by showing you a video and photo or two 🙂
I find it very informative when browsing the net searching for a 12 week scan/sonar or to get an idea of what to expect even though every visit / person will have a different experience!
Baby even waved at us at a stage or that is what mommy believe he/she did ;-). We saw all 1o the fingers, feet, nose, little lips, heard the heartbeat at 150bpm and 64.5mm long. Its really an unbelievable feeling when you hear the heartbeat and see that everything is in place.
This is a clip of baby Kidson 🙂
This was amazing, baby kicked and moved around for a while was amazing to see:
And this is mommy with her #babybump 😉
Here I go off to gym will post tomorrow telling you about my out of breath 5km Challenge day 1 😉