Tuesday, January 15, 2013

train like a man

let me educate you...

Since a regular diet and exercise routine crept it's little way back into my everyday life, it seems to be all I think about lately. I'm sure everyone with their resolutions is on the same page. You know, what to eat for my next meal, what time I can make it to the gym tomorrow, what cardio machine I'm going to make my bitch... all that good stuff. My sister has chosen to join me on my weight loss journey, feeling it was officially time to do something for herself too, and between the two of us we hope to lose about 50 pounds. 
As I stated in one of my previous posts, I have worked in a gym, doing one thing or another, for over 6 years. That being said, I'd say I'm pretty knowledgable on the ins and outs of diet and exercise. My sister on the other hand, she's just been going with the flow and NOT complaining. I can't stand whining and complaining when it comes to exercise. If you train hard, you'll see results. The end.
I hope this post helps and motivates you to move furher on your weight loss journey as well.

The title of my post is "train like a man." Deceiving to some  probably, but please know I do not want to look like a man! When I say train like a man, I mean it in a very literal sense. In order to burn the fat your body has stored and gain the lean muscle you yearn for, you MUST lift weights, like men do. A lot of women have the conception that if you lift weights, you will be bulky. All I have to say to that is  'get educated.' 

Let me break this down for you on an easy level so you can understand quickly. Testosterone is the hormone responsible for the large increases in muscle mass seen when men lift weights. (I'm a sucker for big biceps, so thank the good lord for that!) So, men have testosterone. Women do too. On average,  men hold about 16 times as much testosterone as women. Studies show men and women do not have to train differently. If you are a woman like me, seeking a leaner, curvy, healthy looking body... You need to hit the weights girlfriend!
That being said, cardio is also an extremely important factor in fat loss and burning carbohydrates. Don't neglect the treadmill.. or the elliptical.. or the stairmaster. These are your friends. Evil, evil friends.. But friends all the same. I have set a routine for my sister and I to follow which includes a complete day for rest, breaking our weight lifting across 4 days and 2 days of high intensity interval training, or HIIT. (She doesn't know about that little secret yet, I was letting her get acquainted with the equipment these first two weeks. WaHaHa <- evil laugh) 

Our training schedule:
Monday: Weight Training- legs
Tuesday: Weight Training- back + triceps 
Wednesday: Stubborn Fat Cardio/ HIIT
Thursday: Weight Training- shoulders 
Friday: Weight Training- chest + biceps
Saturday: Stubborn Fat Cardio/ HIIT
Sunday: Off Day 

I also want to take a short amount of time and focus on another little friend of us women... Protein. I am not a nutritionist so I won't go any deeper into the what you should and shouldn't 
consume,(although I will be posting my daily menus and different recipes) but factor more protein into your diet. Consume it. Enjoy it. It will treat you right. I try to include protein in every one of my meals and snacks. 

Some lean, healthy proteins:
Eggs and Egg whites
Chicken, Turkey, Lean meats
Fish, tofu

I break up my day into 5 small meals, watching my caloric intake based upon my BMR. (To learn more about that,visit: http://www.exercise4weightloss.com/bmr-calculator.html) I also downloaded an app on my iPad called 'myfitnesspal' and it is amazing! If you have an iPhone or iPad I suggest you download it as well. It not only helps you figure out what your body's caloric intake should be, but also allows you to track your meals and has a large glossary of foods you can search if you are unsure of calories. If you're one of those dieters that never knows what to eat, here is an example of my pre-planned meals, including calories, for today. I, personally, do not count veggies towards my calories. I figure they're healthy and filling and I deserve as much as I can eat. I try to pre-plan my meals at least a week in advance. It makes it easier for me to grocery shop and prep any foods that I can. (Example- stir fry Monday night dinner, leftovers become Tuesday's lunch.) 

On today's menu:
Breakfast: Lower Sugar Quaker Instant Oatmeal (120 cals) with Blueberries (25 cals) and 5 Walnuts (approx. 120 cals)small cup coffee with nonfat, hazlenut coffee mate (25 cals) + 1/2 grapefruit with splenda (40 cals)= 330 total meal
Snack: whey protein shake- 2 scoops (140 cals)w/ 1 tbl red.fat peanut butter (105 cals)
Lunch: Yummy Turkey 'Chef-Like' Salad
Reduced Sodium Turkey Lunchmeat (one slice- 20 cals), Reduced Fat Feta-25 (everything is beta' with Feta!), 5 walnuts (120 cals)Cucumber, diced peppers, Barilla Plus pasta elbows (40), tomato, 1/4 apple- diced, 1 egg white (17 cals), strawberries on side (25 cals) = 247 total meal
Snack: Monster trail mix (170 cals)
Dinner: Grilled Chicken Gyro Wrap
1 small chicken breast- grilled (200 cals), 2 tablespoon tzatiki sauce (35 cals), 1 Tumaro's 'low in carbs' wrap (50 cals), lettuce, tomato, red onion- slivered. = 285 total meal
Snack: 1 banana (70 cals) w/ 1 tblspoon red. fat peanut butter (105 cals)=175
total= 1452 (not including any calories from drinks)

My Chicken Marinade for Gyro Wrap:

  • 2 teaspoons minced garlic

  • Juice of 1 lemon (2-3 Tablespoons)
  • 2 teaspoons balsamic vinegar
  • 2 Tablespoons extra virgin olive oil
  • 1 Tablespoon dried oregano
  • Salt and pepper

  • Easy Chicken and Shrimp Stir Fry (with Brown Rice):

  • 2 chicken breasts- cup into cubes/strips
  • bag of frozen shrimp 
  • assorted peppers- chopped 
  • 1 bag frozen broccoli  
  • 1 can unsweetened pineapple chunks (not in syrup)
  • 1 individual 'Minute Brown Rice' container (230 cals)
  • 1/4 cup Reduced Sodium Soy Sauce
  • 2 tblspoons minced garlic
  • EVOO (to cook Chicken in)
  • Sesame seeds (for garnish)
  • Salt and pepper

  • In a large skillet or wok, stir-fry chicken in EVOO, garlic, and a bit of pineapple juice from can for 5-6 minutes or until chicken juices run clear. Add the vegetables; stir-fry for 3-4 minutes or until crisp-tender. Stir in pineapple and soy sauce; heat through. Top with salt and pepper to taste, as well as sesame seeds (if you have them.) Serve over brown rice.
    Meal= approx. 250 cals (without rice)
    rice container= 230 cals
    total= 480 cals.

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    1. You never say how to cook or when to add shrimp???

    2. I saw the same thing... if you get the already cooked frozen shrimp I would just add them in when you add the veggies. :)