Tag Archives: Fat Loss

Barely scratching the surface. 

My life is a disaster (imagine that) but I look like I have my shit together. I am quite possibly in the best shape of my life, and it’s probably from treading water for 25 years. I am however staying positive (with an occasional hiccup here and there), and I believe that’s why I’ve managed to stay afloat. 

I am currently eating around 2200 calories a day. No cycling (nutrition wise) just keeping my macros constant and my sugar low. The biggest thing I have changed is, I’ve added spinning into my program. I am addicted. I am on a 30 day streak and my goal is 9 more till my birthday (8/14). That will bring my total of spin classes starting from 6/14-8/14 to 54 rides in 2 months. Adding that type of “cardio” has completely shaped my body. Now, before I say anything else I want to comment on how cardio is not the answer, it’s only part of the equation. It should compliment your routine not complicate it. Meaning, don’t over do it if your nutrition sucks. I’m serious. 

Under eating and over working will not work in your favor. It might on the scale side of things, but the scale is meaningless. The scale is only important in the fact that you need it for the sole purpose of calculating your body fat percentage. I am the heaviest I have ever been (sitting around 150#), but in the best shape I’ve ever been in.       
..With that being said, I’m working on a project. It’s my last attempt to give this fitness industry a try. I’ve been in it for awhile and slowly losing patience for people who find having a personal trainer as something to brag about instead of a tool for getting healthier. No one wants to put in the work, I take that back. People WILL do the work, yet won’t budge on their “diet”. It’s impossible to out train a bad one. I tried. Eating crap made me feel like crap. I still looked decent but I was weak and sluggish. My legs felt heavy and I was constantly tired. All I am trying to do is spread my knowledge to whoever will listen and take charge of their lives. I want people to give a shit. I know Rome wasn’t built in a day, yall have been with me through it all, so I know it’s not always a walk in the park. However, coming to see me for a training session smelling like McDonald’s, is probably not going to yield you the results you’re looking for. I don’t mind ups and downs because Id be naive to think otherwise, but I don’t want people to give up. I don’t want people to waste my time. It’s annoying and I take way too much pride in this to be disrespected. 

I’m struggling, in and out but I will not give up. Who the fuck is with me? 

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2 week progress and a crap ton of pictures.

Well would you look at that.. the longest I’ve gone without broadcasting my life for the world to see!

LOL. A lot has gone on I don’t even know where to begin.. Or because I forgot just how long I went without posting for… Hmm..

Lets start off with…. SOME BAD ASS PROGRESS, shall we??! 😛

Beginning and up until 11/27-

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2 week difference and a $30 spray tan.

2 week difference and a $30 spray tan.

This is a 2 week difference. All I have been doing is lifting heavy shit and following my meal plan to a T. Barely any cardio unless you count boxing for 45 minutes on saturday. I rarely do any now thinking I am going to lose my ass. Speaking of which!

Le ex (going to be current very soon) boyfriend said that my butt was getting smaller.. that’s like.. THEE worst thing to hear when you start dieting down.. It took me back to when I first competed and stairmastered my ass right off! That’s when I thought giving up my ass for abs was detrimental to my physique.

Wrong.

Anyways.. IT WENT UP .5″ YESSSSIRRREEEE BOB! Johnny said it was just because it’s lifted now.. chhheeyeah! I am actually supposed to take my measurements next week.. but I have been eating super bad lately. Ever since Thanksgiving.. FML. I need to cut it out. Its been the last 3 days. Nothing like HORRIBLE.. but like last night. He came over and we ate shit food at 2am after eating and working out like a boss. But I wanted it. I don’t know.. I don’t want to use the whole I have 3 months bullshit anymore because I’ve done that before and it blew up in my face, but 3 months and apparently I was dropping weight too quickly.

Thanksgiving night and the next morning. Got the boy eating right and working out and we even hit the gym the following day..

Thanksgiving night and the next morning. Got the boy eating right and working out and we even hit the gym the following day..

I don’t know. I’m going to do my body fat again and reassess my life … er mood then. Either way, I am going to stick to my meal plan until further notice and just get shredded. Fuck this fat food.

Hmmm… what else do I have to say..

Just been working and working out. Hopefully making Phitness Aesthetics into something awesome.. working on getting shredded… picking up more clients.. working on a relationship with fellow boyfriend.. Noticing the difference of when I give a shit vs when I don’t.. and I am much happier when I do….

Here are a few pictures because I don’t want to write anymore..

OH! and I saved a dog! Long story short I saw a lot of commotion on a busy highway type street and saw a dog in the median =. I slammed on my breaks and ran to the dog. Some lady was making her way to him so I figured it was hers but it wasn’t. She agreed to take it to the vet so I volunteered to get the dog to the car quarter of a mile up. He wouldn’t budge so I did what any normal gym rat would do and I deadlifted his ass and proceeded on my way.

HA!

Me weighing out almonds before we went shopping on Thanksgiving.

Me weighing out almonds before we went shopping on Thanksgiving.

The cake we made to take for dinner. Coffee Cake from scratch. Funny thing is, we were preparing to get all the ingredients at the store and literally saw a box mix of the same shit. Needless to say... we made it from scratch.. :)

The cake we made to take for dinner. Coffee Cake from scratch. Funny thing is, we were preparing to get all the ingredients at the store and literally saw a box mix of the same shit. Needless to say… we made it from scratch.. 🙂 lol..

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It wasn't bad. FULL of sugar but I burnt the bottom and it needed more cinnamon swirl in the middle..

It wasn’t bad. FULL of sugar but I burnt the bottom and it needed more cinnamon swirl in the middle..

Hooters. Need I say more?

Hooters. Need I say more?

Yes I go out in public with my hair like this.

Yes I go out in public with my hair like this.

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The boy and I on our way to dinner.

The boy and I on our way to dinner.

 

Just so happens portillos salads have 4oz of chicken. On the dot.

Just so happens portillos salads have 4oz of chicken. On the dot.

 

Yes I used a filter but I was just happy with how my chest and shoulders look. Oh! and a badass shirt that says, "Lift heavy shit"! Thanks to Cylia <3

Yes I used a filter but I was just happy with how my chest and shoulders look. Oh! and a badass shirt that says, “Lift heavy shit”! Thanks to Cylia ❤

Flowers I received at work. BEAUTIFUL!

Flowers I received at work. BEAUTIFUL!

Ugh! Funny story behind this as well....... I cant remember which night... oh wait  nevermind, after hooters we ran our fat asses to coldstone. They were closing in 15 minutes so I always feel bad. But I made it short and sweet. However, I went to grab Mikes smoothie which are a pain to make (I worked at DQ for 4 years) and always make a mess... welll.. I grabbed it to hard and the mositure of the drink it slipped and spilled everywhere... She was happy to make another one (I also tipped her $2 more dollars), but as soon as we left I heard and saw her screaming. Ugh. She should of waited till we got in our car because it looked horrible. I cleaned up most of it. Keep it together.

Ugh! Funny story behind this as well……. I can’t remember which night… oh wait never mind, after Hooters we ran our fat asses to cold stone. They were closing in 15 minutes so I always feel bad. But I made it short and sweet. However, I went to grab Mikes smoothie which are a pain to make (I worked at DQ for 4 years) and always make a mess… welll.. I grabbed it to hard and the moisture of the drink it slipped and spilled everywhere… She was happy to make another one (I also tipped her $2 more dollars), but as soon as we left I heard and saw her screaming. Ugh. She should have waited till we got in our car because it looked horrible. I cleaned up most of it. Keep it together.

The best for last, RIP Paul Walker.

The best for last, RIP Paul Walker.

 

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Supps 101 L-Carnitine

is a substance that helps the body turn fat into energy. Your body makes it in the liver and kidneys and stores it in the skeletal muscles, heart, brain, and sperm.

 

Dietary Sources:

Red meat (particularly lamb) and dairy products are the main food sources of carnitine. It can also be found in fish, poultry, tempeh, wheat, asparagus, avocados, and peanut butter.

Available Forms:

Carnitine is available as a supplement in a variety of forms.

  • L-carnitine: the most widely available and least expensive
  • Acetyl-L-carnitine: Often used in studies for Alzheimer’s disease and other brain disorders
  • Propionyl-L-carnitine: Often used in studies for heart disease and peripheral vascular disease

Avoid D-carnitine supplements. They interfere with the natural form of L-carnitine and may produce unwanted side effects.

In some cases, L-carnitine may be taken by prescription or given intravenously by a health care provider.

 

 

This is what I take from GNC, $19.99

It goes GREAT with my green smoothies,  makes it a little sour.

How to Take It:

Pediatric

Don’ t give carnitine supplements to a child without your child’s health care provider’s supervision. Your child’s health care provider should first make sure that the child has a carnitine deficiency.

Adult

Recommended doses of L-carnitine vary depending on the health condition being treated. The usual dose is between 1 – 3 g per day.

Precautions:

Because supplements may have side effects or interact with medications, you should take them only under the supervision of a knowledgeable health care provider.

Side effects are generally mild. High doses (5 or more grams per day) may cause diarrhea. Other rare side effects include increased appetite, body odor, and rash.

People with the following conditions should talk to their health care provider before taking carnitine:

  • Peripheral vascular disease
  • High blood pressure
  • Liver disease from alcoholism (cirrhosis)
  • Diabetes
  • Kidney disease
  • History of seizures

http://www.umm.edu/altmed/articles/carnitine-l-000291.htm#ixzz1mqKpFScg

I put the liquid L-Carnitine in my green smoothie, like mentioned earlier. You can take it in pill form (I’m trying to stay away from pills really hence why I even bought the liquid version in the first place).
However.. after reading this… two things stood out to me:

Exercise Performance

Although carnitine is often taken to boost exercise performance, there is no evidence it works.

Weight Loss

Although L-carnitine has been marketed as a weight loss supplement, there is no scientific evidence to show that it works. Some studies do show that oral carnitine reduces fat mass, increases muscle mass, and reduces fatigue, which may contribute to weight loss in some people.

&& that’s that only reason I take it.. So.. why take something that may not be good for me? Well I just bought a brand new bottle. I am currently taking no other supplements (I say I take a multi but NOT daily.. I’m a straight basket case. NOR have I taken Glutamine), and I will stop taking NINJA (my all natural pre workout).

I’m going to figure this out. Or at least try to listen to how my body feels. My energy levels have always  been low and it sucks 😦 I mean normal caffeine makes me tired. A black cup of coffee literally PUTS ME TO BED… :(:(:(:( OKOK.. so This is going to be my little experiment…. maybe my body doesn’t naturally produce enough? hmmmm…… 🙂

What others had to say about L-carnitine:

“Other than that, it’s harmless. It is pretty close to useless, because since 1996 we’ve known that it really doesn’t seem to increase athletic performance, but it’s harmless, which is a lot more than we can say for most supplements”.

 

“The effects of ALCAR supplementation benefit everybody, but are much more effective in older individuals and those with metabolic abnormalities such as dementia, metabolic syndrome, or chronic fatigue syndrome”.

 

After reading this http://www.chasefreedom.com/lcarnitine.htmlI found it’s unnecessary to take an L-Carnitine supplement unless you were maybe a vegetariansince beef is already high in it. Milk, cheese, and poultry have some as well. CLA appears beneficial when paired with a good diet and exercise program, but it’s not a miracle supplement and will not see any results if you have a bad diet and don’t bust your ass in the gym. Bottom line, CLA is the choice between the two but it’s results probably won’t be very noticeable, so the choice is up to you, (this guy was talking about taking CLA AND L-Carnitine together).

 

I’ve come to a conclusion, that I don’t think I want to take any supplements anymore. However, CLA and L-carnitine ARE produced in the body, I just don’t think I want this “junk” that doesn’t have any huge evidence resulting in weight loss. I always say there is no magic pill, and that’s true, but there ARE things that are able to help aid in weight loss.  NOTHING will help, however, if you eat like shit.

AND THEN I READ THIS:

#4: Carnitine
Carnitine is a water soluble nutrient, similar to B vitamin, that allows us to convert fat into energy. Carnitine and its derivative, acetyl L-carnitine (see below) are two of the most important nutrients for weight loss. However, for carnitine to have optimum effect, there must be adequate essential fatty acids (such as omega-3s) present in the diet. Carnitine is critical for energy formation and an active metabolism. Small amounts of carnitine can be obtained from foods such as meats and dairy products, but to get an adequate supply, we must take carnitine supplements. Carnitine provides anti-aging benefits by enhancing energy production in the cell, which is needed for cellular repair. Studies have also shown that carnitine helps prevent muscle loss during illness and also prevents the muscle loss associated with aging, known as sarcopenia. Carnitine is protective of liver function and enhances and protects the immune system, especially under stressful conditions.

Dosage Recommendation: The recommended dose for an adult under the age of 30 without ill health or obesity is approximately 500 milligrams per day. For those who are obese or have other health problems, the recommendation is 1500 to 2000 milligrams per day, taken in 500 milligram doses 3 or 4 times per day.

Carnitine Tips

  • Do not take carnitine in the evening as it may interfere with sleep.
  • Carnitine may be taken with or without food.
  • For better utilization of fat for energy take omega 3 fish oil with carnitine.

Foods to enjoy: grass-fed beef, dairy

Found in:
Health & Weight Management

WHAT. THE. FUCK.

and another form of carnititne:

#5: Acetyl L-Carnitine
Like carnitine, acetyl-l-carnitine improves mitochondrial function, but to an even greater degree – because it can pass through the mitochondrial membrane. And like carnitine, acetyl-l-carnitine functions best when there is adequate dietary intake of omega-3 essential fatty acids. Both forms of carnitine are important in a weight loss regimen because they act as natural anti-inflammatories, they aid in transportation of fats into the mitochondria to be burned. They also enhance the sensitivity of insulin receptors, helping to decrease blood sugar and circulating levels of insulin. As we have learned, high levels of insulin are inflammatory and ‘lock’ our body fat in place.

Dosage Recommendation: 500 milligrams per day; however, individuals on a weight loss program may take up to 1500 milligrams of acetyl-carnitine daily. Consult with your physician first.

Hmm.. MAYBE.. I will think about taking CLA and L-Carnitine (and another product, but that’s for another blog), together when I get closer to competition (usually when the last stubborn pounds wont come off), but until then I’m just going to keep researching.
 

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