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May 29, 2014
@ 2:11 pm
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kathryncamillefitness:

When I first entered a weight room five years ago, my life changed forever. Lifting heavy objects and putting them down became more than just a past time, but a fundamental part of who I am. Weight lifting is about pushing oneself to the limits—achieving and exceeding the goals that you have set before yourself. You are competing against yourself to be the best that you can be. Ladies, don’t be afraid of the weight room! Lifting is one of the most overlooked and underutilized aspects of women’s fitness, yet yields the best and most timely results.
What are the physical benefits of weight lifting?
Increased Metabolism— Weight lifters burn more calories while at rest. A pound of muscle burns 30-50 calories per day, whereas a pound of fat burns only 2-5 calories.
Lose Inches— Muscle is more dense that fat, and thus takes up less space. By gaining muscle and simultaneously losing fat, many inches may be lost in the process, even if the scale does not lower.
Get Sexy Curves— Lifting creates an athletic, lean, toned, and tight physique. Cardio is great for fat loss and heart health, but without muscles underneath, there will be no “toning”. Cuts and definition come from lifting heavy and often.
Increase Bone Density— As women age, it is increasingly important to combat osteoporosis and frail bones, which can be done effectively through weight lifting.
Anti-Aging Properties— The average person loses 7% of their lean body mass every ten years after the age of 20, which is why many people see a decrease in metabolic activity. Maintain the muscle and you will maintain your metabolism.
Better Neural Function— Balance and coordination improves with free weight lifting, as well as flexibility and core development.
Increased Insulin Sensitivity— Food will be stored as glycogen in your muscles and liver rather than fat cells.
Higher Sex Drive— After fat loss and increased exercise, blood flow to sex organs is increased, along with the stimulation of sex hormones, added with more energy plus better self-image and esteem.
More Confidence— Along with better aesthetics, achieving and pushing your limits builds self-worth and pride.
Increase Strength— This one is pretty much a given. ;)
Sexy curves? So you’re telling me I won’t turn into Arnold Schwarzenegger? 
No. Men have much higher levels of free testosterone (200 to 1200 nanograms per deciliter) than women (15 to 70 nanograms per deciliter). Therefore, it is physiologically and hormonally impossible for most women to put on the same muscle mass as a man. In order for a woman to “bulk up”, she would need to increase her testosterone level (i.e. anabolic steroids) and increase her dietary intake drastically, in addition to following a rigorous lifting schedule for many, many years because muscle mass takes a long time to pack on.
How do I get started?
The best way to get started with weight lifting is to work with a personal trainer or someone who has experience in the weight room. Always remember— proper form is more important than the amount you are lifting. However, if you do not have access to a trainer, check out one of these options:

Starting Strength   The Female Training Bible   ExRx   /r/xxfitness

There is no difference between how a woman and a man should train, so don’t be afraid to look on ‘male-oriented’ websites for tips and advice. Most are more than happy to help!
How often should I lift?
Please take note that strong muscles are not built in the weight room— they are built during rest! Ensure that you are leaving yourself enough time for the muscles to repair themselves. Most people lift 2 to 5 days per week. Listen to your body when you are first starting out— don’t be too rigorous. Safety comes first. It is best to never work out the same muscle groups on two consecutive days, so make sure your split is varied (i.e. lower body, upper body, rest day, lower body, upper body, rest day, rest day). There are some example splits on the Female Training Bible listed above if you need more guidance. Also, I am here to answer lifting questions, so feel free to ask questions!
How can I achieve the best results possible?
As with any exercise program, it is best to incorporate strength training, cardiovascular activity, stretching/yoga, and most importantly, a nutritional diet. Weight lifting requires that you eat an adequate amount of food per day, or else muscle mass cannot be gained. In a clinical study, researchers found that women who lifted only two times per week lost up to 3% body fat even if they did not change their dietary intake by a single calorie. Don’t be afraid to consume what your body needs, especially protein and healthy fats. Eat clean and lift heavy.
Sources: [Raw Fitness] [Nick Mitchell] [Women’s Health] [Cathe] [Ezine] [BodyBuilding.com]

kathryncamillefitness:

When I first entered a weight room five years ago, my life changed forever. Lifting heavy objects and putting them down became more than just a past time, but a fundamental part of who I am. Weight lifting is about pushing oneself to the limits—achieving and exceeding the goals that you have set before yourself. You are competing against yourself to be the best that you can be. Ladies, don’t be afraid of the weight room! Lifting is one of the most overlooked and underutilized aspects of women’s fitness, yet yields the best and most timely results.

What are the physical benefits of weight lifting?

  • Increased Metabolism— Weight lifters burn more calories while at rest. A pound of muscle burns 30-50 calories per day, whereas a pound of fat burns only 2-5 calories.
  • Lose Inches— Muscle is more dense that fat, and thus takes up less space. By gaining muscle and simultaneously losing fat, many inches may be lost in the process, even if the scale does not lower.
  • Get Sexy Curves— Lifting creates an athletic, lean, toned, and tight physique. Cardio is great for fat loss and heart health, but without muscles underneath, there will be no “toning”. Cuts and definition come from lifting heavy and often.
  • Increase Bone Density— As women age, it is increasingly important to combat osteoporosis and frail bones, which can be done effectively through weight lifting.
  • Anti-Aging Properties— The average person loses 7% of their lean body mass every ten years after the age of 20, which is why many people see a decrease in metabolic activity. Maintain the muscle and you will maintain your metabolism.
  • Better Neural Function— Balance and coordination improves with free weight lifting, as well as flexibility and core development.
  • Increased Insulin Sensitivity— Food will be stored as glycogen in your muscles and liver rather than fat cells.
  • Higher Sex Drive— After fat loss and increased exercise, blood flow to sex organs is increased, along with the stimulation of sex hormones, added with more energy plus better self-image and esteem.
  • More Confidence— Along with better aesthetics, achieving and pushing your limits builds self-worth and pride.
  • Increase Strength— This one is pretty much a given. ;)

Sexy curves? So you’re telling me I won’t turn into Arnold Schwarzenegger?

No. Men have much higher levels of free testosterone (200 to 1200 nanograms per deciliter) than women (15 to 70 nanograms per deciliter). Therefore, it is physiologically and hormonally impossible for most women to put on the same muscle mass as a man. In order for a woman to “bulk up”, she would need to increase her testosterone level (i.e. anabolic steroids) and increase her dietary intake drastically, in addition to following a rigorous lifting schedule for many, many years because muscle mass takes a long time to pack on.

How do I get started?

The best way to get started with weight lifting is to work with a personal trainer or someone who has experience in the weight room. Always remember— proper form is more important than the amount you are lifting. However, if you do not have access to a trainer, check out one of these options:

Starting Strength   The Female Training Bible   ExRx   /r/xxfitness


There is no difference between how a woman and a man should train, so don’t be afraid to look on ‘male-oriented’ websites for tips and advice. Most are more than happy to help!

How often should I lift?

Please take note that strong muscles are not built in the weight room— they are built during rest! Ensure that you are leaving yourself enough time for the muscles to repair themselves. Most people lift 2 to 5 days per week. Listen to your body when you are first starting out— don’t be too rigorous. Safety comes first. It is best to never work out the same muscle groups on two consecutive days, so make sure your split is varied (i.e. lower body, upper body, rest day, lower body, upper body, rest day, rest day). There are some example splits on the Female Training Bible listed above if you need more guidance. Also, I am here to answer lifting questions, so feel free to ask questions!

How can I achieve the best results possible?

As with any exercise program, it is best to incorporate strength training, cardiovascular activity, stretching/yoga, and most importantly, a nutritional diet. Weight lifting requires that you eat an adequate amount of food per day, or else muscle mass cannot be gained. In a clinical study, researchers found that women who lifted only two times per week lost up to 3% body fat even if they did not change their dietary intake by a single calorie. Don’t be afraid to consume what your body needs, especially protein and healthy fats. Eat clean and lift heavy.


Sources: [Raw Fitness] [Nick Mitchell] [Women’s Health] [Cathe] [Ezine] [BodyBuilding.com]

(via imgonnamakeachange)


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Mar 12, 2014
@ 7:00 pm
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57,417 notes

(Source: howlonelyitcanget, via funeralformyfat)


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Mar 12, 2014
@ 7:00 pm
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1,907 notes

(Source: adventuresoutside, via funeralformyfat)


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Mar 12, 2014
@ 6:59 pm
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592 notes

funeralformyfat:

Finals week is like one those game shows where participates are put through impossible and dangerous obstacle  courses  fighting for our lives and sanity while the audience of professors sits back and enjoys the show


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Mar 12, 2014
@ 6:55 pm
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4,149 notes

deadlifts-and-donuts:

gym-punk-jock-nerd:

WEIGHTED PULL UPS 225 LBS !! HELL!    

Dude. That’s insane. Do people not realize how hard this would be..?

deadlifts-and-donuts:

gym-punk-jock-nerd:

WEIGHTED PULL UPS 225 LBS !! HELL!    

Dude.
That’s insane.
Do people not realize how hard this would be..?

(via funeralformyfat)


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Mar 12, 2014
@ 6:54 pm
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1,768 notes

genevievejharris:

Diet Memes

genevievejharris:

Diet Memes

(via funeralformyfat)


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Mar 12, 2014
@ 1:09 pm
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51 notes

ynspirations:

Eka Pada Rajakapotasana
One-Legged Royal Pigeon Pose
© Leslie Kaminoff’s Yoga Anatomy

B E N E F I T S
— Stretches the entire front of the torso, the ankles, thighs and groins, abdomen and chest, and throat 
— Stretches the deep hip flexors (psoas) 
— Strengthens back muscles 
— Improves posture 
— Stimulates the organs of the abdomen and neck

Buy this book here http://amzn.to/1ctMdtp
Yoga Inspiration on FB and IG

ynspirations:

Eka Pada Rajakapotasana One-Legged Royal Pigeon Pose © Leslie Kaminoff’s Yoga Anatomy B E N E F I T S — Stretches the entire front of the torso, the ankles, thighs and groins, abdomen and chest, and throat — Stretches the deep hip flexors (psoas) — Strengthens back muscles — Improves posture — Stimulates the organs of the abdomen and neck Buy this book here http://amzn.to/1ctMdtp

Yoga Inspiration on FB and IG


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Nov 2, 2013
@ 1:26 pm
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34,150 notes

the-more-u-know:

Round 4!!
 
Here is another list of health recipes. I got HERE if you want to check out the last 3 rounds I did here are links below. 

Round 1

Round 2
Round 3
A list of recipes on my blog HERE
 
Hope you Enjoy! 100 health recipes you can learn in under 15 minutes. 

Fruit recipes

Appetizer recipes

Beverage recipes

Dessert recipes

Main dish recipes

Poultry and meat recipes

Main dish recipes

Sandwich recipes

Fish and shellfish recipes

Main dish recipes

Pasta recipes

Main dish recipes

Vegetable recipes

Appetizer recipes

Main dish recipes

Rice and Grain recipes

Bread recipes

Main dish recipes

Bean and legume recipes

Main dish recipes

(via fitness-fits-me)


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Oct 24, 2013
@ 4:18 am
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3,403 notes

crazysexyfierce:

iamftns:

Burn #6

Hi, 

Here’s another Burn workout!

In this workout you will find Muay Thai  and Boxing inspired sequences and conditioning exercises that will tone and shape your body. 

Have fun! And don’t hesitate to message me if you have doubts or need some tips! 

Tips: 

- Keep your elbows and knee soft to protect your joints

- Contract your abs all the time

Stay Fit, Stay Well! 

Ana 

I really enjoy martial arts-inspired workout - I always feel really badass when doing them!

(via funeralformyfat)


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Apr 26, 2013
@ 7:21 am
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1,605 notes

healthier-habits:

Understanding nutritional information

healthier-habits:

Understanding nutritional information

(via fitter-than-a-snicker)