Category: build muscle

The Tricks – Tried and True

The Tricks – Tried and True

imagesCANWR0EASo I don’t call my web site Fit Chick Tricks for nothing. Here is a list of my favorite tricks that I use almost every single day.

 ** Fit girls don’t drink their calories. If you want a sweet beverage, don’t go for a soda, juice, or sports drink. They are loaded with calories, usually 100-200 calories per serving. Water should be your number one choice. If you need something sweet, try a flavored sparkling water, iced tea/green tea with lemon or as a last result even a diet soda if you must.

** Fit girls don’t eat chips with their salsa. Carrots are a great alternative to the tortilla chip. Carrots add the crunch without the calories and fat, and you still get the great taste of the salsa.

**

(a) When you know you will be going to a specific restaurant on a specific day, plan ahead. After you have had a meal, and you are feeling full, go online and look up the restaurant’s website and menu. In the privacy of your own home, on your own time, you can really read the food options and decide on the best choices. You can take all the time you need, and since you have a full stomach, you won’t be influenced by hunger. Make your choice for the next time you are dining out… and stick with it. Don’t even open the menu when you are at the restaurant.

(b)If the restaurant doesn’t have a website, or you don’t have time to look it up, when you do have to open the menu, look to see if they have heart healthy options. Most places have a little symbol that they place next to the healthy choices. Only look at those options. Don’t read through all the yummy appetizer descriptions; don’t read through all the yummy pasta dishes, etc. Choose only from the heart healthy menu items.

** Fit girls don’t eat in their car. Stop eating major meals in your car like it’s a restaurant on wheels. Skinny girls will eat things like a health bar or some fruit, but no eating burritos, sandwiches, and pizza. How much can you really enjoy your food and pay attention to your portions if you are driving around and paying attention to 10 other things. Also, because skinny girls don’t eat meals in the car, there is no need to go through any kind of drive through which typically belongs to fast food joints.

** Fit girls stop eating before they are full. This is a big one. By taking a few minutes before you feel full, you can cut serious calories from your diet without feeling deprived. You must really pay attention to how your stomach is feeling, and stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. (I started doing this, and it has worked every time. I am always amazed that even though I don’t feel full, if I stop eating, within a few minutes I feel full and sometimes stuffed. ) Eating just enough to satisfy your hunger will help you to feel your best, rather than stuffing yourself into a “food coma”!

** Fit girls eat a meal or snack before going to the grocery store. Grocery shopping can sabotage any healthy diet, as there are yummy temptations at every turn. If you go to the grocery while hungry, it can lead to crazy, unhealthy purchases, and in some cases, binge eating when you get home.

** Fit girls don’t eat salads at fast food restaurants. We all think of salads as being healthy, but his can be very misleading, especially at fast food joints. Most Wendy’s salads have over 600 calories each. A grilled chicken breast sandwich open face (remove one of the buns) or a bowl of chili is a much better option at less than 500 calories each. Salads can be a great choice because they are filled with veggies and fiber, but once you add the restaurant dressing (even the fat free option) it can put your calories way over the top. Don’t mistakenly make salad your “healthy” default menu option, because most times there are healthier, lower calorie, higher protein options. My favorite is a broiled chicken breast sandwich. I take off the side of the bun that has the mayo, and eat it as an open faced sandwich with a knife and fork.  Trust me, as a mom with kids who love fast food, I can tell you that almost every single fast food place has a broiled chicken breast in some form or another.

** Fit girls avoid food products that make healthy claims. Generally speaking, a health claim on a food product is a strong indication that it is not really a food but a food-like substance that has been scientifically engineered. You can find any type of junk food that will have a healthy claim tied to it, but just because a bag of potato chips has “no trans fats” doesn’t mean that it is healthy or low in calories.

5 Signs You Need a Shakeup to Your Shapeup

5 Signs You Need a Shakeup to Your Shapeup

SONY DSCWhen it comes to exercise, it’s always good to mix it up a bit, but there are also times when your exercise routine may be ready for a more major overhaul. Because exercise is a personal thing, and your workout results (and problems) can only be recognized by you, here are a few things to be on the lookout for to determine if you need a shakeup in your shapeup. No matter if you’re a novice to physical fitness or an expert, here are 5 signs that you need to switch up your exercise regime ASAP! –

  1.  If you’re working out and eating properly, you should be seeing results. If you aren’t seeing anything noticeable in the mirror, or if your clothing sizes haven’t changed (or gotten tighter), it’s likely that you need a new exercise routine. With the right routine, you should be able to watch your body transform, even if it is only a little bit. Inches should be coming off and you should start to see more tone to your body.
  2. If in the beginning you wanted to lose weight and improve your endurance, so you did a lot of cardio exercises, such as running on the treadmill, elliptical, stationary bike, etc. However, now that you’ve lost weight and built-up your endurance, you want to focus more on gaining muscle, which requires lifting weights. When your fitness goals change, your workout routine should change with them.
  3. Exercising releases hormones within the brain that are supposed to induce a happier mood. If you’re unhappy with your exercise routine, you rush through your exercises, you cannot wait to get out of the gym, or you find yourself losing focus when you work out, you may be bored. A boring workout is never a good one, and it only makes sense to change it. Being unhappy with your workouts means that you aren’t doing exercises that make you feel good. You should be enthused (okay if ‘enthused’ doesn’t quite describe you, let’s just say you shouldn’t dread your workout), and by the end of it all you should be happy with the physical activity that you do.
  4. You could do your workout routine with your eyes closed. You don’t sweat nearly as much as you used to. You don’t have to put forth a lot of effort to complete your workout. When your workout becomes a walk in the park instead of a challenge, it’s definitely time to change things around. You want your workouts to challenge you and to cause you to push yourself to the limit. If you are going to take the time to exercise, you might as well make it count.
  5. Since the day you’ve started working out until now, you’re been doing the same exact exercise. Even though you’re comfortable with this routine, it’s always helpful to switch up your routine at least every couple of weeks. Doing the same workout for months at a time could not only lead to boredom, but your body get used to the workout and you may find that your exercises are now completely and ineffective.
3 Secrets To Pumping Iron

3 Secrets To Pumping Iron

Secrets of weight training
I love weight training. I have been doing it for over 12 years, and I am always learning new ways to maximize my workouts and my results. Just walk into a bookstore, or browse online and you’ll find hundreds of books all ready to teach you how to gain the benefits of weight training, but there are a few steps you should adhere to no matter what your goals. These steps will ensure optimal results from you weight training activities.

Step # 1: Make your workouts short. Weight training programs should never last more than one hour. Remember, you’re placing stress on the muscles as you lift weights. An hour is the maximum time to exercise without causing stress and possible injuries.

Step # 2: Make your workout intense. During weight training sessions one of your goals should be to challenge your body, so it adapts by building new muscle cells and burning body fat. If you are going to take the time to lift weights, really make it worth your while. I had a football coach tell me that the last rep should look like the first rep.  This little tip helped me to make sure my intensity was at full throttle throughout the entire set.  The last rep won’t feel like the first one, as there is a pretty good chance it will be painful (in a good way) and exhausting, but if you keep good form and intensity, it will show in your results.

Step #3: Consistently change your weight training routines. Regardless of whether you are trying to burn fat, improve sports performance, boost your metabolism, get more tone, or become a body builder, change is a must. To reach your goals most effectively and work smarter, you must constantly challenge your body. Your body can adapt very quickly to repetitive routines week after week. Adding more weight, changing the routine and changing the number of repetitions are all excellent ways to keep change in your weight training workouts.You should change your workout routine at least every four weeks, but you can mix it up every week if you prefer.

The new fitness buzz is that weight training is the new cardio.  I don’t think it is a replacement for cardio, but the benefits of weight training are endless… for men and women.

There are 1,440 Minutes in Every Day: Schedule 30 of Them for Physical Activity

There are 1,440 Minutes in Every Day: Schedule 30 of Them for Physical Activity

Fall is the best time of the year, especially in Arizona. For us it means getting back outdoors after being cooped up during the long, hot summer. It’s time to pump up the bike tires and get moving.

But fall can also be a confusing time of year when it comes to health and fitness. Summer is over, so there is no need to obsess about fitting into that bikini or those shorts. Halloween is right around the corner, which can be a diet disaster with all those treats and goodies around.

 

Then in almost a blink of the eye it is Thanksgiving, which we all know is the biggest eating day of the year. But who just pigs out on Thanksgiving? Our leftovers usually last at least a week.

 

Before you know it, you are going to a Christmas party every weekend, and now it is time to start that New Year’s Resolution to lose those 10 pounds you may have just gained since October.

 

Sound familiar? Well, since it is the beginning of October, there is time to put another plan into action to change that all too familiar course of eating and dieting mayhem.

 

There are 1,440 minutes in every day. Schedule 30 of them for physical activity! Starting today.

 

First, let’s define physical activity. The definition may surprise you.

 

Physical activity is any form of exercise or movement that uses energy. Some of your daily life activities—doing active chores around the house, yard work,—are examples. I don’t know about you, but my vacuum must weigh 100 pounds, and my heart really starts pumping when I push that thing around.

 

To get the benefits of physical activity, include activities that make you breathe harder and make your heart and blood vessels really start pumping.

 

If you haven’t been active in a long time, choose something you like to do. Many people find walking helps them get started. Before you know it, you will be doing more each day.

If you feel like you don’t have the time, start with 10-minute chunks of time a couple of days a week. Walk during a break. Dance in the living room to your favorite music. It all adds up.

Start by doing what you can, and then look for ways to do more. After a few days or weeks, build up your activities—do them longer and more often.

Pick up the pace. This is the easiest way to kick it up a notch, because it doesn’t require an extra time commitment, when you may already be pressed for time. Walk faster, add a jog, squeeze your butt while you walk—anything that changes the intensity.

If you get in the habit of physical activity now, you can enjoy the next few months of the year, even indulge here and there, and start your new year off with a resolution that has nothing to do with losing weight.

Exercise Smart to Avoid Injury

Exercise Smart to Avoid Injury

I thought I had bowlers elbow from playing X-Box with Samantha, but after a few weeks, I thought  it may be a more serious injury. It can be very frustrating to have to halt your progress due to a strain, but you can definitely hurt yourself and cause pain if you aren’t paying attention to your body.

The idea behind smart exercising is to work out with intensity, but equally as important— avoid doing anything that will hinder the process of getting into shape. When you’re exercising, you will reach a point where your muscles begin to tire, and you feel like you should stop. This is where it gets a little tricky, and you really have to pay attention to what you are doing.

My advice to exercising smarter usually refers to intensity, and I recommend pushing yourself beyond that limit where you start to feel tired. However, it must be something you can realistically do by keeping the same form that you started with.

If you keep trying to do more and more repetitions by whatever means possible, like swinging the weights or using other muscles to “cheat”, you are not doing any of your muscles any good.

Building up muscle takes time, and your muscles are only capable of so much. That is why you exercise them, so that they become stronger. But you still must take care by paying attention. If you push farther than your muscles can go, then you will possibly strain, tear, or otherwise injure your muscles and body. If you hurt yourself while exercising, you may be out of commission for a while and not be able to make progress.

On another note, there is something called delayed onset muscle soreness. It is common after exercise to feel a little tenderness in your muscles. This is completely different from an injury. To read about DOMS (delayed onset muscle soreness) check out this link to an article I wrote all about it. http://fitchicktricks.com/why-do-muscles-get-sore-after-exercise/

Symptoms of DOMS:

1. The pain is generalized and usually a dull pain or tenderness .

2. It tends to arise symmetrically in the body .

3. It lasts a short time (24-48 hours) then goes away.

Symptoms of an injury:

1. The pain is localized in one area of your body. It can be a sharp pain when the muscle is moved in a certain way.

2. The pain lasts for 3 days or more.

So after a month of thinking that I had injured my bicep, I was not doing any upper body exercises involving my right arm. And it was not getting any better, so I finally went to the doctor, and come to find out, I have tennis elbow. Or in my case it is more accurately described as “mouse” elbow, as I am always on the computer writing about health and fitness.  The rest I was giving my arm was completely the wrong type of rest. But now I know how to work to get rid of my mouse elbow. Luckily it doesn’t include giving up the computer.

Free Weights v.s. Machines

Free Weights v.s. Machines

A friend of mine recently asked me what type of workout I do. I change my workouts often, but currently I take a spinning class three times a week, I do a leg work out two times a week, and I split my upper body into two days. But one thing remains consistent no matter what kind of mix and match exercise routine I am doing. I try to stay off of the machines, and here is why:

  1. Machines control your range of motion.
    Sounds like a good thing, right? Not really. Machines often eliminate a lot of work on your part. This is great for beginners, but once you’re past the rookie stage, it is much more effective to be in control of your movement and range of motion.
  2. Many machines put you in a seated position.
    Whenever possible, a standing position is better. Standing while working with weights, pulleys, or bands loads your skeleton (good for bone health), requires you to engage your core muscles, and challenges your balance. It’s like a three for one.
  3. Many machines may isolate only one muscle group.
    Our muscles rarely work in isolation. Although there’s nothing wrong with supplementing a good workout with exercises that isolate a muscle group. But exercises likes squats, lunges, and assisted pull-ups involve several joints which develops more muscle mass (muscle burns calories all day long), improves core strength, and shortens workout time.
Of course there will always be circumstances where a machine will come in handy, and some days you may want the assistance of a machine or look forward to sitting down through parts of your workout, but if you have a choice between a machine and free weights or body weight exercises, try to go with the weights.
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