need to do these
(via fuckyeahfitspiration)
When a Pound Is Not a Pound
Could not have written this any better, LOVE posts like this! LEGIT INFO.
One thing many people don’t realise is that many factors can influence a person’s weight which do not reflect that person’s body fat. For example, two cups of water weigh one pound. If you tend to retain water or bloat, the scale can easily rise a few pounds without a change in what you have eaten. However, for dieters the effects of water weight can be severe.
Here’s an example of when a pound is NOT a pound:
- You eat an extra dessert over the weekend
- You weigh yourself the following day or day after
- The scale shoots up 5 pounds - and you believe you’ve gained five pounds of fat.
Why is this NOT possible?
- Because you must have eaten a caloric excess of 17,500 calories to gain 5 pounds of fat.
- 3500 EXCESS CALORIES (by excess, we do not include your BMR and daily activity) make up 1 pound of fat.
- It is very very difficult to overeat by this amount, even when splurging.
So why is there this dramatic weight gain?
Water weight. Any time the scale suddenly rises or falls, it is usually because of fluid shift in the body. Eating high-sodium foods can also provoke water retention (not fat retention) in salt-sensitive individuals. Yet how easily chronic dieters believe they did something wrong; they must have single-handedly gobbled five pounds worth of food. No, no no!
Similarly, losing two pounds immediately from an hour or aerobics is not a two-pound fat loss. Rather, it’s mostly water loss from sweat. Jubilant dieters who think they have lost 10 pounds in a week may be in for an unwanted surprise. Whilst it may be true that the scale indicated ten pounds less than when they weighed one week ago, the question is: What KIND of weight did they lose? To lose ten pounds of fat in one week requires an energy deficit of 35,000 calories, or a deficit of 5,000 calories every day! The average woman only eats about 1,500 to 1,600 calories per day. The sad reality is that this person is losing a lot of water weight, usually at the expense of their muscles, due to the process of muscle-wasting. Muscle is made up of mainly water (about 70%)
When a hungry body is not given enough calories, the body cannibalises itself for an energy source. The prime directive of the body is that it must have energy, at any cost - it’s part of the survival mechanism. When a muscle cell is destroyed, water is released and eventually excreted - that’s your precious weight loss. This whittled-away muscle contributes to lowering your metabolism. Muscles are metabolically active tissue - generally the more muscles we have, the more calories we burn. Hence why men burn more calories than women - they have more muscle mass.
Increased muscle mass, while metabolically more active and desireable, weighs more than fat. Muscle also takes up less space than fat. Although beneficial, this often frustrates dieters by the rising, or unchanging scale number. The scale does NOT reflect your body composition. Just like weighing a piece of stake at the butcher’s does not tell you how lean it is.
It’s better off to stay away from the scales for as long as possible and take measurements, or discover your body fat percentage instead and work towards body composition (less fat, lean muscle) goals rather than any kind of weight-loss goal that destroy the integrity of your structure and your well-being, too.
This is fantastic. I’m guessing the reason my abs don’t look as good after I do intense cardio is due to muscle wasting? Perhaps I still need to drink more water? I run everyday and do strength work, I don’t do cardio much anymore because I run so much. Hmm.
Could not have written this any better, LOVE posts like this! LEGIT INFO.One thing many people don’t realise is that many factors can influence a person’s weight which do not reflect that person’s body fat. For example, two cups of water weigh one pound. If you tend to retain water or bloat, the scale can easily rise a few pounds without a change in what you have eaten. However, for dieters the effects of water weight can be severe.
Here’s an example of when a pound is NOT a pound:
- You eat an extra dessert over the weekend
- You weigh yourself the following day or day after
- The scale shoots up 5 pounds - and you believe you’ve gained five pounds of fat.
Why is this NOT possible?
- Because you must have eaten a caloric excess of 17,500 calories to gain 5 pounds of fat.
- 3500 EXCESS CALORIES (by excess, we do not include your BMR and daily activity) make up 1 pound of fat.
- It is very very difficult to overeat by this amount, even when splurging.
So why is there this dramatic weight gain?
Water weight. Any time the scale suddenly rises or falls, it is usually because of fluid shift in the body. Eating high-sodium foods can also provoke water retention (not fat retention) in salt-sensitive individuals. Yet how easily chronic dieters believe they did something wrong; they must have single-handedly gobbled five pounds worth of food. No, no no!
Similarly, losing two pounds immediately from an hour or aerobics is not a two-pound fat loss. Rather, it’s mostly water loss from sweat. Jubilant dieters who think they have lost 10 pounds in a week may be in for an unwanted surprise. Whilst it may be true that the scale indicated ten pounds less than when they weighed one week ago, the question is: What KIND of weight did they lose? To lose ten pounds of fat in one week requires an energy deficit of 35,000 calories, or a deficit of 5,000 calories every day! The average woman only eats about 1,500 to 1,600 calories per day. The sad reality is that this person is losing a lot of water weight, usually at the expense of their muscles, due to the process of muscle-wasting. Muscle is made up of mainly water (about 70%)
When a hungry body is not given enough calories, the body cannibalises itself for an energy source. The prime directive of the body is that it must have energy, at any cost - it’s part of the survival mechanism. When a muscle cell is destroyed, water is released and eventually excreted - that’s your precious weight loss. This whittled-away muscle contributes to lowering your metabolism. Muscles are metabolically active tissue - generally the more muscles we have, the more calories we burn. Hence why men burn more calories than women - they have more muscle mass.
Increased muscle mass, while metabolically more active and desireable, weighs more than fat. Muscle also takes up less space than fat. Although beneficial, this often frustrates dieters by the rising, or unchanging scale number. The scale does NOT reflect your body composition. Just like weighing a piece of stake at the butcher’s does not tell you how lean it is.
It’s better off to stay away from the scales for as long as possible and take measurements, or discover your body fat percentage instead and work towards body composition (less fat, lean muscle) goals rather than any kind of weight-loss goal that destroy the integrity of your structure and your well-being, too.
This is fantastic. I’m guessing the reason my abs don’t look as good after I do intense cardio is due to muscle wasting? Perhaps I still need to drink more water? I run everyday and do strength work, I don’t do cardio much anymore because I run so much. Hmm.
(Source: healthy-thin-happy, via fuckyeahfitspiration)
Noted.
(Source: lifeasheimagined, via losefatgainfit)
These are sinfully ugly and I don’t give a fuck, I want them.
holy shit, that’s awesome
(Source: tumble-flip-split, via run-faster-eat-better)
AntiGravity Yoga combines traditional yoga principles with elements from aerial acrobatics, dance, Pilates and calisthenics. AntiGravity Yoga helps students realign their body and Spirit with the tool of gravity that serves to achieve physical and mental decompression. You will learn to fly, hold and balance in challenging yoga poses longer, gain better kinesthetic awareness, build cardiovascular and muscular strength, become more flexible, increase joint mobility, decompress the vertebrae of the spine without strain and utilize the agility you’ve gained from yoga to play with gravity! The class emphasis is to have fun while learning new skills while experiencing a total body workout.
(via fuckyeahyoga)
Oh boy, where do I even start.
It takes 3500 calories for your body to create a pound of fat. That’s an access of 3500 calories. What that means is that in order to gain a pound of fat, you have to eat 3500 plus whatever amount of calories your body burns (usually at least 2000 calories a day.) So in order to gain a pound of fat in one day you’d need to eat an average of 5500 calories. Even if you’re eating Crisco straight from the tub, that’s a pretty hard number to hit in 5-15 minutes.
I’m really sick of seeing shit like this on my dash—advice that seems to discourage girls from eating AT ALL. Food is not the enemy. If more people would spend the time they take making cute graphics and apply it to learning about proper nutrition and fitness, then this kind of advice wouldn’t be popping up on the dash quite so often.
I am not attacking those who suffer from eating disorders. What I am attacking is the idea that its okay to take some hackneyed uninformed advice and propagate it to thousands of young girls.
Can I get an amen?
Every other argument is invalid.
court dismissed
bring in the dancing lobsters
Day Seventeen of the March Fitness Meme: Hometown.
I was born in Honolulu, HI and was raised in Pearl City and, later, Haleiwa. This picture was taken at Sunset Beach about twenty minutes from the house where I grew up.
unf.
-gulp- I really want these…
Next week you will be MINE!!!!
(Source: runlikeshit, via pictureperfectbodywerkit)
Day Sixteen of the March Fitness Meme: Homemade.
I make it a habit to cook at my home everyday except for Saturdays in order to save money and myself from the temptations of junk food. Today the weather cleared up just enough for me to grill Tilapia fillets.
(Source: beskinnybefit08, via pictureperfectbodywerkit)
Day Fifteen of the March Fitness Meme: Happy Fridge!
Good thing I went shopping today. My fridge was very sad and empty this morning. ;)
I totally skipped yesterday. I was busy and was experiencing a complete lack of vision in what “stack” would be. If I think of anything later, I’ll add it to the end of another day.
Day Thirteen of the March Fitness Meme: Weights
Lol, oh goodness, this is an awful pic. Aside from the hot mess and the fact that I didn’t even bother to get out of my PJs today (blessed are the days where I work from home), this is me making friends with my weights.
Unsolicited fitness advice: Lift often and lift heavy, ladies. Your butt, thighs, legs, abs, arms and everything in between will thank you later. :)
Day Twelve of the March Fitness Meme: Fresh.
Whoops, almost forgot about this. Fortunately, I went out today and replenished my fresh veggies. I was living off of mixed greens only salads this weekend, very boring stuff without the tomatoes and cucumbers.
The avocados, which I worship, are locally grown.
Every other Friday I go to the Farmer’s Market and get my fruits for the week.
Day Eleven of the March Fitness Meme: Beast.
The best days of this meme always fall on the weekend when I’m not working out. So in lieu of my doing a 145lbs deadlift I give you my fitness partner “beast”, Bender. He’s my three year old adopted lab and is also taking the weekend off. Two or three times a week we go for a long run. When I start getting tired he hits his second stride and drags my ass up several high hills. I try my best to keep up. :)
