This is a great video from ABC News about the simple science as to why lifting weights is great for your health. Check it out!
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This is just an assemblage of the kind of carbohydrates that I make a part of my regular diet:
1) Lundberg's Wild Blend Rice - I go with organic and I mix it up so I don't get too much arsenic but I love the heartiness of the more fibrous form of rice and that it's not just one type. This blend has long grain brown, sweet brown, wild, whole grain wehani, and black japonica rice.
2) Organic Farro - Farro is one of the oldest grains ever cultivated by humans and is a whole grain. It's high in protein for a grain and is a type of wheat, but since it's organic there's no glyphosphate. Also there's 12% iron in one serving.
3) Organic fruit snacks - I love the berry flavors but this is just a snack that also has 100% vitamin C and the sugars are from fruit juices.
4) Organic sweet potatoes - I usually chop them up with the skin into 1-1.5" cubes and season and bake. Lots of vitamin A.
5) Organic kamut wheat pasta - If I eat pasta it's only one serving and if I do it's kamut wheat. One serving has 10g of protein and 15% iron along with a lot of other vitamins and minerals.
6) Grape nuts cereal - I use this when I need carbs in my diet for the day and iron. This has 90% iron and 48g of carbs. Lots of carbs but sometimes if I'm tired or worked hard I need this.
7) Fruits - I prefer berries, apples/pears, oranges, and figs Berries have less carbs and are lower on the glycemic index. Figs, meaning fresh figs are high in calcium. I eat apples with all natural peanut butter.
8) Organic hemp heart bites - These are cubes of hemp seeds with organic cane sugar and organic brown rice syrup. I love these when I go hiking. They're high in protein (a plant based complete protein!) and plant fats. They have 15g of carbs per serving which is just 8 squares. Also hemp is really high in iron, 25% per serving in fact!
9) Nature's Promise Artisan Bread from the bakery - I'll slice two slices and use light flax and olive oil based spread. This bread is organic and the wheat is a product of Canada so there's no glyphosphate. I prefer the multigrain or spelt and quinoa.
10) Quinoa - It's a seed so it has some fat but the fat is low and the carbs are high. I mix it with mushrooms, onion, light butter spread and edamame. One serving of organic red quinoa has 28g of carbs.
1.Lift. Lift. Lift. Lift. Lift. Don't have to do bodybuilding or advanced stuff, but you have to do resistance training at least 2 days a week to maintain your lean body mass. Which brings me to #2
2. You want to increase your lean body mass and decrease your body fat. This combination will increase your metabolism and make you look trim and toned. Which brings me to #3
3. Hate to break it to you ladies, but toned is just a word that nobody uses in exercise science. When someone tells me they want to be toned. It means they want to have less body fat as to show their lean body mass. ...#4
4. If you want to not look like a squishy marathon runner that only runs, you have to do resistance training. It's a must. I see women being cardio bunnies all the time and they are just spinning their wheels because if you just do cardio and no resistance training, you will lose lean body mass (losing the possibility of looking toned) and your metabolism will drop which means you'll have to eat less and if you don't, you'll gain fat. :( Sad face.
5. Men and women train the same way because we have the same muscles. There are a few differences, but you train the muscles that you have and each muscle fiber that is male is the same muscle fiber that is female because we're Homo Sapiens. The main difference that aids in the difference in the amount of muscle is the amount of testosterone between men and women. Women have less muscle fiber in their upper bodies, so things are scaled differently, but we train the upper body. Women also have more of an angle, specifically the Q angle which makes us more susceptible to ACL tears, which means that with pivoting athletes or people with weak abductors, that should be addressed. But guess what - men need to do abduction too because they have abductors! So if someone tells you you can't train like the guys, call them out because that's bullsh*t!
6. 2% of women will genetically get bulky like men get if they lift. These women will know that it's them when they hit puberty. The rest of us - well, when we lift, we'll look like lean sexy women. All those fitness models in magazines? Yeah, they lift.
7. Weight loss. Healthy weight loss is 1-2 pounds a week. Anything more than that, like 3-4 pounds a week is only healthily possible if you are obese or morbidly obese. So when you read the *most reputable* magazines at the check out line at the grocery store that say it's possible to lose 40 pounds in a month....probably wasn't only fat they lost and they were probably morbidly obese - if it's even a real article. Also, being on a starvation diet isn't going to help you keep the pounds off because usually, when people lose that much weight, that's what they're doing - starving - which means they're losing the precious lean body mass that keeps your metabolism up and burning all those calories, and then when you stop doing the diet, all the weight comes right back - and then some!
8. Spot reduction is a myth. That's right - a myth. That means that when you do a 1000 crunches to get rid of your tummy, what you're actually doing is strengthening your rectus abdominis. This isn't a bad thing, but what you want to do is cardiovascular exercise.
9. Everybody has a life that consists of repetitious movement patterns. Because of this, through time, it can lead to injury and/or strength imbalances. Doing resistance training balances the strength imbalances and because of that is preventative. Having a well-rounded program that incorporates the weak spots and trains them to meet up with the stronger parts is one of the many reason why resistance training is so essential!
10. This one is last only for importance - nutrition. Get it dialed in for YOUR body. Eat to perform. Don't eat your emotions. Food is fuel. The sooner you realize what to eat and how much, the sooner your body will look and function how you hope it should. And know how much you're eating. Journal. Journal. Journal. When you do this, it makes treating yourself guiltless. And you're in control. It's no longer a guessing game.