Tag Archives: hunger

Monday 22/83 (1/28)

Well, my weekend wasn’t too bad. Friday I went out to dinner with my aunt and uncle and we talked about a few things that have been bothering me in my life. Car troubles, work ext.. It was really nice to see them. They live pretty close to my work but I am always in a rush to get home (excuses yes, I’m well aware). So it’s always a pleasure to see them. Went to Blackfinn in Randhurst and ordered a nice big Caesar salad. At dinner we talked about getting certifies as a personal trainer again. It came down to them offering to pay for it (thinking about taking the NASM exam) which is so amazing of them. They really are such special people and very blessed that they are in my life. After dinner we headed home and I got a half assed work out in their bonus room upstairs (elliptical, treadmill, bike, weights, tanning ext). I suppose I was just not in the mood or whatever the fuck was going on in my head.

Aunt and Uncles beautiful home.

Aunt and Uncles beautiful home.

After that pathetic excuse to work out, I headed to Mike’s house. We didn’t do much except chill with a couple of his friends. Did nothing though, I would of rather spent that time in bed like I always do. Yes its nice to get out once in a while but I love my bed. I love sleeping. I love being lazy. Case closed.

Left pretty early Saturday morning because Mike had to be at the shop to work on his car so I decided to go home and start my day. I passed out (lmao) for an hour after making breakfast (eggs, ground turkey and onions), while my mother made oatmeal raisins cookies. meh. So my plan was to work out at 230pm before my tax return appointment at 4. However I have a really bad idea of time apparently and was stuck at a train at 245. Now.. this would have been fine (a solid hour of a workout) but I was training legs and needed to pick up a post work out meal prior to my appointment. So instead of rushing my work out I just decided to puts around and waste an hour so I could actually enjoy my work out. Did my return which only lasted about 20 minutes and headed right back to the gym. It was actually a pretty good work out besides me almost breaking my finger. Still swollen but nothing to bad, though did make dead lifting a littler header than normal. Again, no big deal I got through it. Went home and ate my go to meal of chicken brown rice and broccoli and did nothing besides laundry for the remainder of the night. Again let it be known I don’t give a fuck to go out, nor do I ever really want to. Going out always leads to extra calories consumed and well.. aint nobody got time for that.

Seriously mom????

Seriously mom????

Went to GNC before H&R to grab a few Quest Bars. After trying the banana nut I am so not a fan. Ol well.. Can't win em all!

Went to GNC before H&R to grab a few Quest Bars. After trying the banana nut I am so not a fan. Ol well.. Can’t win em all!

Just kidding, but seriously. Prepping and bringing your own food to places sometimes gets annoying. Yes, it is sometimes necessary but I could care less driving 45 minutes to go to a place I probably wouldn’t like in the first place… Unless its to eat.. then Id drive miles.

Baked Sweet Potato Fries (which chicken) for the mom and I on Saturday night.

Baked Sweet Potato Fries (which chicken) for the mom and I on Saturday night.

Sunday morning I got up around 10am, sore ALL over. From my legs to my back it was not comfortable. I actually put an icy hot patch on for a few hours. I made breakfast again and laid around with Marley and the mother. We decided to head to the forest preserve for a 5 mile walk. I was actually game for this because instead of being lazy and taking a day off or hurting myself more at the gym, I figured this was a great idea. I love spending time with my mom I just fucking love the shit out of her. We made it through even with getting caught in a little hail storm and picked up 2 bowls of chili from a near by restaurant. I love their chili and was so needed after that little adventure. Afterwards I cleaned up a little bit more and waited for my lovely boyfriend to make his way over.

My mom holding my hand <3 on our 5 mile walk.

My mom holding my hand

Seriously the Triangle Cafe in Grayslake has the best chili!

Seriously the Triangle Cafe in Grayslake has the best chili!

He arrived around 7pm and made me pick a restaurant I wanted to eat at. My first idea was Red Robin… I just wanted their salad bar SO bad. So we made our way out to Gurnee and arrived. Little did I know that I had mistaken Red Robin for Ruby Tuesdays.. soooo of course I goggled where the closet one was but after a failed attempt to search for what I think is non existent we chose Lone star. We ordered the awesome blossom which is well, fucking awesome and munched on that till my steak and his combo arrived at the table. We sort of rushed because he didn’t want to miss Wicked Tuna on tv so I took the dessert that came with my meal to go. Only to get to my house and it wasn’t on till 11pm. Ha!

But that didn’t matter.. I have 1/2 a brownie and some ice cream to eat! I shared of course 😉

The awesome blossom!

The awesome blossom!

Only had a few but steak fries with cheese (they forgot the bacon) :( and a 8oz sirloin cooked medium rare, duh.

Only had a few but steak fries with cheese (they forgot the bacon) 😦 and a 8oz sirloin cooked medium rare, duh.

Spent the rest of the night in the arms of the love of my life. A simple weekend that I must take advantage of now considering I am a few days shy of hitting the 8 week mark (it’s only going to get more hectic).

I am still only doing about 15 minutes of cardio, and consuming as much carbs as I feel necessary. Like I have mentioned before when I get closer I will change a few things up.

For example:Amount of cardio (could possibly range from 30-2 hours per day)
My diet- No fruits, limited carbs ext
No Diet coke (causes bloating) and
Lower my sodium intake (and trust me I am consuming a lot. I always have. I do have a feeling that when I cut my sodium I am going to lose A LOT of water weight).

Doesn't really count as a progress picture but my legs are leaning out already.

Doesn’t really count as a progress picture but my legs are leaning out already.

That is it for now. Realized I am not going to post progress pictures up just yet. I want to do the before and after and go into a full detail on my way of life.

This is my road to ripped.

Tagged , , , , , , , , , , , , , , , , , , , , , , ,

Simply Shredded – 20 Tips for Torching Fat

20 Tips For Torching Fat: Use These Rules Of Thumb To Help You Get Lean

We’ve compiled 20 nutritional tips to help you burn off your unwanted fat and keep it off.

1. Be Multi-Ogranic

Sure, it’s pricier, but organic beef and dairy are worth the extra bucks. U.K. research shows that organic milk has about 70% more omega-3 fatty acids than conventional milk, and a study published in the Journal of Dairy Science found that grass-fed cows produced milk containing 500% more conjugated linoleic acid (CLA) than cows who ate grain.

Since omega-3s and CLA can both help you drop fat as well as gain muscle, it makes sense to shell out the extra cash for organic cheese, cottage cheese, milk, and yogurt as well as grass-fed beef.

2. Slow Down

When you reach for carbs, choose slow-digesting whole grains such as brown rice, oatmeal, and whole-wheat bread, which keep insulin levels low and steady, and prevent insulin spikes from halting fat burning and ramping up fat storage.

A study conducted by researchers at Pennsylvania State University found that men or women following a low-calorie diet with carbs coming only from whole grains lost significantly more abdominal fat than those following a low-calorie diet with carbs from refined sources.

3. Eat Unforbidden Fruit

A study from the Scripps Clinic (San Diego) found that men who ate half a grapefruit or drank 8 ounces of grapefruit juice three times a day lost an average of 4 pounds in 12 weeks, without changing their diet. The effect is likely due to grapefruit’s ability to lower insulin levels, thereby limiting fat storage. To test the effects yourself, try regularly adding half a grapefruit to a few of your daily meals.

4. Egg On You

Eggs are packed with protein and have been shown to promote muscle strength and mass. Research shows that subjects consuming eggs for breakfast not only eat fewer calories throughout the day but also lose significantly more body fat. We recommend eating eggs for breakfast daily, scrambling three whole eggs with three egg whites.

5. Get Fat

Certain fats particularly omega-3s do not lead to fat gain and can actually promote fat loss.

Eating fat to lose fat seems counterintuitive, but if you keep your fat intake at about 30% of your total daily calories by choosing fatty fish such as salmon, sardines, or trout as well as other healthy fat sources such as olive oil, peanut butter, and walnuts, you can actually boost your fat loss when compared with eating a low-fat diet.

6. Milk It

Dairy products are rich in calcium, which can help spur fat loss, particularly around your abs. This may be due to the fact that calcium regulates the hormone calcitriol, which causes the body to produce fat and inhibit fat burning. When calcium levels are adequate, calcitriol and fat production are suppressed while fat burning is enhanced.

Adding low-fat versions of cottage cheese, milk, and yogurt (Greek or plain) to your diet are great ways to boost protein intake and aid fat loss.

7. Go Pro

A high-protein diet not only promotes hypertrophy (muscle growth) but also enhances fat loss. Researchers at Skidmore College found that men who followed a high-protein diet-40% of total daily calories from protein-for eight weeks lost more body fat than those following a low-fat/ high-carb diet. One reason eating more protein may work is that it boosts levels of peptide YY, a hormone that decreases hunger levels.

8. An Apple A Day…

Apples are a great slow-digesting carb with numerous beneficial antioxidants. One group of compounds known as apple polyphenols has been found to boost muscle strength, endurance, and even fat loss, especially around the abs. While apple polyphenols appear to directly improve the body’s ability to burn fat while limiting fat production and storage, the boost in endurance and strength is helpful as well, allowing you to train longer and harder.

A typical large apple provides about 200 milligrams of apple polyphenols and about 30 grams of carbs.

9. Go Nuts

A study from California’s Loma Linda University reported that subjects following a low-calorie, higher-fat diet (40% of total calories from fat) with the majority of fat coming from almonds lost significantly more body fat and abdominal fat in 24 weeks than subjects consuming the same calories but more carbs and less fat. So be sure to include nuts such as almonds, Brazil nuts, macadamia nuts, and walnuts in your diet.

10. Go Green

The main ingredient in green tea, epigal-locatechin gallate [EGCG), inhibits the enzyme that normally breaks down the neurohormone norepinephrine. Nerepinephrine keeps the metabolic rate up, so preventing its breakdown helps you burn more calories throughout the day.

Drinking green tea is a great way to stay hydrated during workouts, according to a new study in the Journal of Nutrition, which reported that subjects drinking green tea while exercising lost significantly more abdominal fat than those drinking a placebo.

11. Whey Lean

Drinking whey protein as a between meal snack is a smart way to enhance not only muscle growth but also fat loss. U.K. researchers found that when subjects consumed a whey protein shake 90 minutes before eating a buffet-style meal, they ate significantly less food than when they consumed a casein protein shake beforehand. Scientists reported that this was due to whey’s ability to boost levels of the hunger blunting hormones cholecystokinin and glucagonlike peptide-1.

12. Go Fish

As mentioned in tip No. 5, the essential omega-3 fats in fish oil promote fat loss, which is enhanced with exercise.

This is also true for fish-oil supplements containing omega-3 fats. For the best burn, take 1-2g of fish oil at breakfast, lunch and dinner.

13. Add Some Guac

Avocados are full of monounsaturated fat, which isn’t usually stored as body fat. They also contain mannoheptulose, a sugar that blunts insulin release and enhances calcium absorption. Keeping insulin low and getting plenty of calcium is critical for encouraging fat loss.

Try adding a quarter of an avocado to salads and sandwiches.

14. Get Energized

Certain energy drinks have been shown to boost fat loss. University of Oklahoma researchers reported in a 2008 study that when 60 male and female subjects consumed a diet energy drink containing 200mg of caffeine and 250mg of EGCG from green tea extract for 28 days, they lost more than a pound of body fat without changing their diets or exercise habits.

15. Not So Sweet

Even though artificially sweetened drinks are calorie free, drinking too many can hinder your fat loss. It seems that beverages like diet soda mess with your brain’s ability to regulate calorie intake, causing you to feel hungrier than normal, so you eat more total calories.

Other research suggests that the sweet taste of these drinks can increase the release of insulin, which can blunt fat burning and enhance fat storage.

16. Go Even Greener

The majority of studies showing the effectiveness of green tea for fat loss have used green tea extract. One study confirmed that the EGCG from the extract was absorbed better than the EGCG from the tea.

Take about 500mg of green tea extract in the morning and afternoon before meals.

17. In The Black

Green, oolong, and black teas all come from the same plant, but different processing causes black and oolong teas to lose their green color and turn either brown or black. Oolong tea has been shown to enhance metabolic rate due to polyphenols other than EGCG. Black tea may also aid fat loss: Researchers from University College London found that drinking black tea regularly can reduce levels of cortisol, a stress hormone that encourages fat storage especially around the midsection.

18. Be Aqua Man

German researchers have shown that drinking about 2 cups of cold water can temporarily boost metabolic rate by roughly 30%. The effect appears to be mainly due to an increase in norepinephrine.

19. Spice It Up

Hot Peppers contain the active ingredient capsaicin, a chemical that has been shown to promote calorie burning at rest as well as reduce hunger and food intake. Its effects are particularly effective when paired with caffeine-in fact: research shows that the pair can significantly boost fat burning during exercise, Try adding crushed red pepper, hat peppers, or hot pepper sauce to your meals to burn extra calories and fat. If you can’t stand the heat, consider taking a supplement that contains capsaicin instead.

20. Say Soy-Anara To Fat

Soy protein is a proven fat burner. In fact, in a 2008 University of Alabama study, researchers found that guys drinking 20g of soy daily for three months lost a significant amount of abdominal fat.

The effect appears to be due to soy’s ability to decrease hunger levels.

Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,