So this shaping up thing is just not working out. I mean really, how many weeks do I need to continue posting my failures here before I figure out I need to STEP IT UP.
Jeeeeeez, woman. Get with it.
I can’t even step on my scale today because I’m totally PMSing and feeling fatter than EVER . I might just burst into tears if I even see the scale this morning. (Either that or rip its insides out and run them over with my car.)
Does anyone want to do this with me? This whole shape-up thing? Let me know because I think I could use some support by now (obviously). Ha!
To get myself through the day, I’m posting a few Fitness Myths from Stacy Berman, certified fitness trainer and founder of Stacy’s Boot Camp :
Fitness Myth #1: A 20 Minute Walk Will Change Your Body Shape
One common misconception is that walking 20 minutes a day 5 to 6 days a week is all you need to do to “be in shape.” This is definitely true if you want to lead a longer, healthier life. Your heart, lungs, muscles, and joints will be healthier. You, however, will not lose large amounts of weight, tone muscles, and make them look “better.” In order to change your body shape, a much more intensive plan will have to be instituted. This plan should incorporate dietary changes, weight lifting, and more intense cardiovascular training. All of these activities will be needed to make substantive changes in body composition.
Fitness Myth #2: Weightlifting Raises Resting Metabolism
Another common misconception is that if you lift weights and add muscle mass you will lose weight when sitting due to a higher metabolism. Scientific studies of muscle metabolism have conclusively shown that skeletal muscle burns about 13 calories per kilogram of body weight over a 24 hour period. If a man weighs 70 Kg (154 Lbs), has about 28 Kg of skeletal muscle will burn about 22% of the calories his body uses through the day. Adding 4 pounds of muscle bulk thru weightlifting, during a high intensity 6 month lifting program, would result in burning 24 more calories per day. One bite of an Oreo cookie contains about 24 calories.
This does not mean that weight training should be avoided. Weight training will result in higher lean body mass. This translates into more efficient fat metabolism for energy. Cellular membranes are more permeable to glucose, reducing the need for excess insulin in the blood.
Fitness Myth #3: Specific Exercises Will Cause Spot Reduction
Many exercise devices are marketed to spot reduce or spot tone a specific body part. The idea is that by using their device you will be able to tone the inner thighs, for example. This is simply not true. Muscles utilize blood glucose, cellular energy stores, and blood fat for energy. Fat is not pulled from the area it is stored in to serve as energy in its own “neighborhood.” Once blood glucose levels are low, a hormonal reaction is triggered to metabolize stored fat for conversion to glucose for energy. Fat deposits are tapped in multiple places around the body, not adjacent to the body part requiring the need for energy. The amount of toning is based on one’s genetic predisposition for muscle growth and fat storage. We can not change how our body is programmed to add muscle and store fat.
Fitness Myth #4: Lifting Heavy Weight Will Add Bulk
Adults, both male and female, may or may not become “bulky” when lifting heavy weight. Conversely, women are often told to lift light weights with high repetitions to avoid “bulk.” These both are determined by our genetics, not our lifting routine. Women are less likely than men to add tremendous bulk when lifting weights. High levels of specific hormones are necessary for muscles to add large amounts of bulk. The genetics of each individual determine who can add bulk and who can not. An extension of this is that “muscle bulk” will make you heavier, slower and lose quickness. All of these have been proven scientifically untrue.
Fitness Myth #5: Prepackaged, Processed “Diet” Foods Are Best for Weight Loss
Weight loss is only accomplished when you burn more calories than you consume. That is, you have to exercise more to accommodate for the typical American high fat, fast food based diet. Caloric restriction should not be the “diet” of choice. A proper diet be composed of a balance of fruits and vegetables, whole grain derived foods, limited fat consumption, limited sugar consumption, and limited alcohol consumption. A well balanced diet will help to keep cholesterol, blood pressure and blood sugar low.
Foods should be freshly prepared; prepackaged foods tend to have been leached of essential vitamins and minerals. Avoid fried foods, high fat foods (cheaper cuts of red meats, processed sausages, and fast food hamburgers). A general rule of thumb is that the cheaper the meat, the higher the fat content. Fat is cheap, that’s why a fast food hamburger can be sold at such a low cost.
And finally, this article from SHAPE called "The Secret to Weight Loss? Calories" is just what I needed to get my mind back on track.
I’m serious about wanting someone to do this with me— if you’re in, shoot me an email and LET’S DO IT!