I don’t believe in low carb diets to lose fat. It’s calories in, calories out. The caloric deficit in any diet is what helps people lose fat.
So why do people claim that low carb diets work? Well, in a sense, they do help to lose weight. By cutting out carbs, your body holds less water, which brings your weight down in the short term. Maybe some low carb dieters are just by coincidence eating lower calorie foods, leaving them with a calorie deficit. Either way, it’s not the low-carb nature of the diet that causes people to lose fat. They either lose water, or there is something else going on. For me, I’ve been cutting carbs for the last few days. This is because I’ve felt bloated the last 2 months or so. I really don’t like this feeling (physically or mentally), so I decided I wanted to do something about it. As soon as I start eating carbs again, the water weight will come back, but I at least needed a little break from feeling bloated. I don’t think low-carb diets work for losing fat over the long run, but feel free to do what works for you, because we’re all unique and respond differently to the same things. -Hannah :)
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Let’s talk about HIDDEN CALORIES! Some things claim to be healthy, but they still need to be eaten in moderation.
For example, salmon and nuts are high in polyunsaturated and monounsaturated fats, which are great nutrients to have, but each gram has 9 calories, just like other fat types! Something can be “natural” or “organic” but that doesn’t mean that it’s good for you, it’s just not stuffed full of preservatives, pesticides, artificial sugars, trans fats, etc.. Even “unhealthy” foods are fine in moderation. That’s the beauty of flexible dieting. Eat whatever you want, as long as it fits into your daily goals. So next time something claims to be “healthy” or “natural” turn it over and take a closer look at the nutrition facts. The food might not be quite as healthy as it seems, and maybe you’d be better off just eating that donut. -Hannah :) What do you do if you don’t have access to a gym? Body weight exercises are great, but they can only build so much muscle when not paired with exercises that are weighted. Find weights! There are always things around the house that you can use for weights: Gallon jugs- Each jug is 8.5 lbs if filled with water. If those are too heavy, fill them up only halfway, or if they’re too light, fill them with a more dense material like sand. Textbooks- If you’re my age, you’re sure to have tons of these lying around, and instead of groaning about how heavy they are to carry around, use it to your advantage as weights! Bags- Backpacks, duffle bags, reusable grocery bags, and other types can all be used as weight-distributing devices, depending on the exercise. Check out the videos linked below to see some of the exercises you can complete in this at-home workout! -Hannah :) Watch my workout videos here.How to get a summer body in one easy step: 1. Be committed. If you’re looking for a quick solution, I’ll tell you right now that you’re not going to get one. Looking good takes a lot of hard work and dedication and there is no one supplement or easy exercise that will get you there. The only way to reach your goals is to really work for them. If you’re going on vacation next week, I hate to tell you, but if you haven’t already been watching your food or working out, it’s probably too late to start now and get where you want to be by your trip. But, there IS hope! Use this as motivation to get started and be fit and ready for NEXT year’s vacation! Enjoy your trip now and when you get back, start your fitness journey so that you can be ready with your summer body for next year! -Hannah :) Over the Father’s Day weekend, I ate out TWO TIMES in a row. But, guess what? I made the best choices I could and stayed in my calories and macros for BOTH DAYS, while still eating some absolutely delicious food!
Plus, I took PICTURES of my food for you! -> I’ve had this sort-of “fear” of taking food pictures, especially in public because it’s kind of awkward for me. But, I’m okay with being awkward, so enjoy some food pics! Anyway, you can do the same things I did when you go out to eat so that you avoid the guilt of “ruining your diet” and instead feel good about your choices while still getting “cheat” foods. First thing, look at the menu ahead of time! Figure out what you may want, or at least the general calories/macros of your options. If you don’t know what you’re going to have, that’s totally okay! Next, put it into your calorie tracker. As I’ve mentioned before, I LOVE MyFitnessPal. It is literally the BEST app/website you could EVER use to track your food (and exercise, water, etc.)! ALWAYS overestimate. If you end up eating less, that’s great because you then get to eat more food, but you don’t want to leave yourself with too few calories/fat/carbs/etc. left to eat what you want. Put in as many calories as the highest calorie thing that you may order. If most of the meals you might want are high in fat, put in a high fat meal. You get the point. Now, fill in food for the rest of your day. Try to keep your macros and calories on target as much as possible. If your calories are TOO far off for it to be plausible for you to eat sufficient meals the rest of the day, consider doing some cardio so that you’re closer to your goal. . Finally, you’re good to go! Enjoy your day free of regret and guilt regarding your food! Order what you feel like and don’t stress it, because you aren’t cheating yourself! Even if it’s out of your macros of calories a little bit, think of how bad it could have been if you didn’t adjust to fit it in! Just remember to put in your revised meal once you order and receive your food! If you ever need ideas for low calorie, high protein foods, let me know because I HAVE RECIPES (easy ones at that) and I would love to share! -Hannah :) It’s not even 11:00, I’ve already done cardio and lifted abs, back, and biceps, and I’m feeling good!
For me, I LOVE morning workouts. I get up, get it done, and go on with the rest of my day without the need to work out hanging over my head. But I can’t always do that because I have other things going on (i.e. school Monday-Friday). Some people actually prefer working out in the afternoon, or late at night. Is one time of day better to work out than another? Pros of morning workouts: -less crowded gyms -convenience of getting out of bed and straight to the gym -sets up healthy eating habits for the rest of the day -forces an early wake-up time, and therefore early bedtime as well Pros of evening workouts: -more energy and concentration -stress relief after a long day -ability to find a workout buddy -better supply of blood to tissues Although these reasons may be true for some people, that doesn’t mean they’re true for everyone. For example, I typically have more energy in the morning than afternoon, and can therefore work harder, but you may be more tired at the morning and get more out of a night workout. Almost everything about working out is subjective. When trying to decide on a time of day to work out, just do whatever works for you. When you have the most time, work the hardest, enjoy it the most, etc.. Just find a set time to do it, and your body will adapt. -Hannah :) Protein shakes: the magical solution for continuous weight loss and muscle gain. Not quite... We all know people that think this, and due to the marketing strategies of supplement companies, we can’t blame them for having this impression. But it’s in no way accurate. Protein shakes are a convenient way to get protein when you don’t eat enough in your diet. It’s in a form that can be easily taken up by your muscles post-workout. But if you don’t workout, a protein shake won’t magically grow your muscles for you. You’re going to have to work for it. Nor are protein shakes even necessary. I rarely drink protein shakes (maybe once a week?) anymore because I get enough protein in my diet regardless. So should you drink protein shakes? Well, that depends on you. If you eat enough protein (roughly 1 gram per pound of body weight for muscle gain), and you eat some of that protein right after you lift, then the answer to that is probably no. But if you’re in a hurry after your workout or you don’t eat enough protein regularly, then maybe it would be beneficial for you to drink a protein shake. -Hannah :) All blood vessels really- not just veins- but “Let’s talk about BLOOD VESSELS” doesn’t have the same ring to it haha).
Why do people who are more “fit” have more blood vessels? That’s not exactly the case, although it may seem that way. In reality, people with more body mass actually have more blood, and therefore more blood vessels. That makes sense instinctively because if you need to support more tissue, you’re going to need a larger blood supply to do so. People who are more fit may LOOK like they have more blood vessels, however, either because they are more visible or larger. - With a lower body fat percentage, it is easier to see blood vessels on people who are lean because there is very little fat over the top. If someone has more developed muscles, they will also need wider blood vessels in order to carry away the waste product of energy production (CO2), along with bring in more O2 to facilitate addition ATP (energy) creation. When working out, vasodilation- the widening of blood vessels- occurs, further accentuating the idea that fit people have more blood vessels. Pictures taken in the gym are more “pumped” due to the increased blood flow within, as well as to and from, the muscle tissue. -Hannah :) I would never say that I regret getting into shape, but it certainly sucks sometimes. Okay, a lot of times.
People that don’t watch what they eat or lift weights or do cardio don’t quite understand how hard it is. I’m constantly battling with myself over what to eat and whether or not to workout. I have to make choices that don’t seem difficult, but are actually extremely hard. I have to learn what it’s like to deprive myself. I have to constantly push myself to the limit, and then some. Or, if I choose not to hold back on food or do my absolute best during a workout, I have to deal with the intense regret and many other negative feelings that I subconsciously push on myself. Staying healthy is not easy, and sometimes I feel like it does more harm than good- especially when I’m a teenager with a huge workload, insecurities, and extremely unstable hormones. I’m glad I got into fitness because it’s done so many great things for me, but that doesn’t mean that I don’t hate and resent it at times. My dedication to this is what has gotten me through, but it is also what has made me struggle. It’s hard setting aside an hour of every day to push myself to the limit. It’s hard staying under a certain number calories every day and within certain macros. But that’s what we deal with on a daily basis in order to stay in shape. And that’s what I’ll continue to deal with for the rest of my life, because as much as I hate the process, I love the results, and I wouldn’t have it any other way. I know this is supposed to be a motivational fitness site, so I’m sorry that this post is a little bit of a downer. But it’s the truth. Anyone involved with fitness knows that, and we often don’t show the difficult side of things, even though it’s always there. Life is about making sacrifices, and to me, fitness is one of those things where the benefits outweigh the costs. It’s not easy by a long shot, but it’s worth it. -Hannah :) |
AuthorMy name is Hannah Lehrfeld and I am a high school student with a strong passion for fitness. Archives
January 2019
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