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"New Ava Cowan Video - She's Still Cooking - Part II. See it first at www.mybodysite.tv"
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Archive for the 'Training' Category
Thursday, October 23rd, 2008
Emotional eating is a big problem when trying to lose weight. Good intentions and even great information isn’t enough. You need to actually be able to walk the walk in stressful situations that come up every day.
How? Take proactive steps that keep YOU in control and you’ll be less likely to dive into food as a defense to what seems like you being a victim of circumstances. In the long term, keeping yourself balanced everyday will help a lot. For example, keep a food journal to see what triggers bad eating. Incorporate yoga, meditation, or a massage whenever possible to stay in a relaxed state when you can. Use a support network like MyBodySite.com to help you when the going gets tough.
In the meantime, when stress strikes, try these quick fixes:
First: Give yourself a time out
Stress can be a good thing. Physical stress keeps our bodies in good shape as emotional stress help keep out minds healthy. Stress is NOT what makes you impulse eat. It’s your reaction. Take a deep breath, count to 10 and give yourself a timeout. Walk outside or just get up and walk to somewhere quiet. Notice physical sensations and allow yourself to let your heart rate come down. For a minute, put the thoughts and doom scenarios out of your head.
Second: Get a grip
Now that you’re calm, abandon any all or nothing thinking. There are probably many more solutions to your issue and the issue may not be as bad as you thought at first. You might be reading more into someone else or some situation than is really there. Take a minute to assess whether what’s happening is really that big of a deal, and how much it really affects your overall situation. Chances are it’s not really that bad and it pays to realize it right now, rather than 8 hours from now when you might regret doing or saying the wrong thing on an impulse reaction.
Third - Put it in perspective
You’ll handle problems in your everyday life much easier if you keep them in perspective. Make some adjustments to your thought patterns right away and mentally explore all of the things that you can do to solve the problem that is stressing you out. Write it down, call a friend or just give some thought to all of the ways you might address the issue or find help to do that and you’ll feel like you’re in control. That power will prevent you from running to the refrigerator or the vending machine.
If you follow these tips when you feel overwhelmed, you’ll make fewer molehills into mountains and you’ll break challenges down into smaller issues that you’ll resolve and draw power from.
(Sneak Peek: Starting December 1st, you’ll have some really really cool tools to help you find workouts and build workouts from scratch!)
For more tips and articles about exercise and nutrition, check out the articles section of MyBodySite.com!
Posted in Training
Monday, October 20th, 2008
Cost: FREE if you join this group on or before October 24th.
Where: MyBodySite.com
Change your body in 8 weeks. Seriously.
Over 8 weeks, you can transform your body. To do that, you’re going to have to change the way you think about food, exercise and fitness.
Instead of eating less, you are going to eat more, including carbs and fat! Instead of running yourself ragged with more exercise, you are going to exercise less, but more intensely. Instead of counting calories, points or pounds, you are going to simply watch your clothes get bigger on you as an indicator of your success.
If this sounds like something you’re interested in, please join the Success Plan group on MyBodySite.com at http://mybodysite.com/8weeksuccess and by joining the Success Plan mailing list at http://mybodysite.com/successsignup.htm
You will receive new information about this group and the Success Plan all week so you’ll know exactly what to do for the first week. Then, you’ll receive installments every week telling you what to do for the coming week!
To get started, read the WELCOME post at http://mybodysite.com/8weeksuccess and join the Success Plan mailing list. Stay tuned!
Posted in Training
Thursday, October 16th, 2008
When on a weight lifting program, the right hormones (testosterone) are necessary to bulk up. Men’s testosterone levels are much higher than women’s, so in most cases women are not capable of building very large muscles. Women tend to loose inches when they strength train due to the simple fact that muscle takes up less room than fat. There are many physical benefits to strength training such as increased metabolism, decreased risk of osteoporosis, and of course increased strength. But did you know that strength training will also help you slim down too? Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer. In fact, women are more likely to tone up from strength training rather than bulk up!
Oversized muscles are often associated with weight training, which is extremely difficult for most people, including men, to achieve. But that is not necessarily true at all. Oversized muscles are just one avenue in the weight training world.
Women who are extremely afraid of becoming large because of weight training are definitely at a disadvantage when it comes to their health. They are afraid to build too much muscle but the problem ends up being that they are not building enough. This makes them high risk for things such as osteoporosis. This can also cause a reduction in muscle mass of an average 2 – 5 % per year causing an unpleasant affect on the metabolism, which can in the long run, result in weight gain!
Posted in Training
Wednesday, October 15th, 2008
Are you getting your 6?
If you’ve hit a plateau in your progress, make sure you’re getting 6 meals everyday. This will force you to eat smaller meals more frequently throughout the day, causing less binge eating and better food choices, as well as a revved up metabolism.
Combine this with 6 short, intense workouts each week (including 3 weight workouts) and you’ll see the fat start to come off again.
Watch for the BodySite Success Plan coming out in November with a can’t lose outline of tips and tricks that will help you get in shape and stay in shape.
In the meantime, blog in your journal on MyBodySite daily about the food you eat each day. It will keep you focused on what you’re eating and keep you on track.
(Sneak Peek: Starting December 1st, you’ll have some really really cool tools to help you track your food!)
Posted in Training
Tuesday, October 14th, 2008
Get off the white bread . . .
At MyBodySite.com, we advocate a whole foods diet whenever possible. One way to do that is to replace bread with solid whole foods like rice, potatoes, yams and carbohydrate and fiber rich vegetables. But we also realize that sometimes a sandwich is your best choice under the circumstances or that bread may be the only available carbohydrate choice. If you only have bread to choose as a carb, this is your opportunity to make one of those “better choices” we’re always hearing about. White breads consist mostly of refined white flour. You body require almost no effort to process this and it has very little nutritional value, so it is treated like sugar. This causes a rise in blood sugar and a spike in insulin. The unused sugar turns to fat. Ouch. Choose whole grain breads instead. There are many to choose from but just choosing a whole wheat bread over white, is a major improvement. Choose one with extra protein or flaxseed and you’ve got an even better carb source. Beware breads with added sugar (known on the label as high fructose corn sugar). Once you switch to whole wheat and whole grain breads, you’ll see a change in your diet that helps you lose weight and gain muscle in no time. It’ll be the best thing since sliced bread.
For more tips and articles about exercise and nutrition, check out the Articles section of MyBodySpace.com at: http://mybodysite.com/msu_articleindex.asp
(Sneak Peek: Starting December 1st, you’ll have some really really cool tools to help you track your food!)
Posted in Training
Wednesday, October 8th, 2008
Ladies and Gentleman, if you’re looking for a good leg workout, try this one. Insert your own weight amounts, reps. Enjoy. Here’s how I did it:
Squats:
Set 1 - Warmup - 45 pound bar only 8 reps
Set 2 - Warmup - 95 pounds - 8 reps
Set 3 - 165 pounds - 15 reps
Set 4 - 185 pounds - 12 reps
Set 5 - 185 pounds - 12 reps
Walking Lunges:
Set 1 - 60 pound dumbbells - 6 reps each leg (total of 12 steps)
Set 2 - same
Set 3 - same
Leg Extensions:
Set 1 - 90 pounds - 16 reps
Set 2 - same
Set 3 - same
Leg Curls:
Set 1 - 70 pounds - 12 reps
Set 2 - 70 pounds -12 reps
Standing Calf Raises:
Set 1 - 185 pounds - 12 reps
Sets 2, 3, 4 - same
Posted in Training
Tuesday, October 7th, 2008
Today is October 7, 2008. On September 7th, 2008, I ran my first sprint triathlon and finished 4th out of 19 first-timers. For the three months that I trained for that race, I did very little weight training and lost muscle mass. I also gained some fat as a result. My current goal is to build from my current weight of 180 pounds to 190 pounds by January 1st 2009, and then to cut back to 180 pounds at a much lower body fat by April 1st, 2009.
My Diet: As of today, I am switching my diet to a very clean, whole foods diet Monday through Saturday and leaving only Sunday for any cheat meals that involve pasta, bread or dessert of any kind. I have also modified alcohol to weekends only, red wine only and only one or two glasses of wine only. My food intake is 6 times a day:
Meal 1: 6:00 a.m. - Protein shake (2 scoops or 36 gms protein + 6 grams carbs + 1 banana)
Meal 2: 9:00 a.m. - Post workout. 7 egg whites, 2 yolks, 1/2 cup oatmeal, 1 cup coffee with milk, 1 banana (or cup strawberries or blueberries), 1 slice toast with jelly (only fast carb of the day)
Meal 3: 12:30 p.m. -Lunch - 4-6 oz. grilled chicken, fish or beef, 1 cup green vegetables, 1 yam or 1 cup of brown rice or 1 bowl of oatmeal (oatmeal is my fall back if I can’t get a yam or rice but I want to avoid the bread).
Meal 4: 3:00 p.m. - Snack - Protein shake (2 scoops or 36 grams protein, 6 grams carbs)
Meal 5: 6:00 p.m. - Dinner - same as lunch
Meal 6: 9:00 p.m. - Snack - Protein shake (2 scoops or 36 grams protein, 6 grams carbs)
My Workout: I am back to a muscle building workout split.
Monday: Chest and Triceps
Tuesday: Back and Biceps + Abs
Wednesday: All leg muscles
Thursday: Bike 6-9 miles + Abs
Friday: Delts, Traps Upper Back
Saturday: Run 2-4 miles + Abs
Sunday: Eat pasta and rest 
Posted in Training
Wednesday, March 14th, 2007
Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!
Posted in Training
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