Top Ten Exercise Myths

Top Ten Exercise Myths - 3bigfatchicks.com

1. You can exercise away – ‘spot reduce’ - fat deposits.
Unfortunately, we can’t target our problem areas through exercise. Exercise can strengthen specific muscle groups like abs and thighs, but can’t make the fat on top of those muscles go away. Fat will disappear only when we create a calorie deficit by eating less and moving more. Fat tends to be lost from problem areas last of all!

2. Lifting weights will give women big, bulky muscles.

No, most women don’t have the hormones necessary to ‘bulk up’. Weightlifting makes most women smaller and tighter, not bigger and bulkier.

3. You burn more fat by exercising longer at a lower intensity – the myth of the ’fat-burning zone’.

No, we burn a higher percentage of fat as a fuel source when working at lower intensities, but we burn more total calories when exercising at higher intensities. At the end of the day, it’s calories in versus calories out that matters.

4. If the scale goes up a few pounds when you begin exercising, it’s due to adding muscle.

No, it’s generally due to water retention from sore muscles or changed eating habits. You won’t build muscle doing cardio exercise, so starting a biking, walking, or elliptical program won’t result in a muscle gain. Strength-training will add muscle, but it takes considerable time and hard work for a woman to add even a few pounds of muscle. And muscle doesn’t ‘weigh more than fat’ – a pound of muscle is smaller and denser than a pound of fat and takes up about 1/3 the space, but the two weigh the same.

5. If you exercise, fat will turn to muscle and if you stop exercising, muscle will turn to fat.

No, fat and muscle are two separate and distinct kinds of tissue and can’t ‘turn into’ the other. But if you stop exercising, you may gain fat because you’re burning fewer calories!

6. The best time to exercise is in the morning.

No, the best time to exercise is whenever you can do it. There isn’t any proof that exercise done first thing in the morning burns any more calories. Of course, if you exercise in the morning, then you get it done regardless of what unexpected events may happen later in the day. But the most important thing is that we just do it!

7. If you’re not sore after a workout, then you didn't work out hard enough.

No, exercise doesn’t have to hurt in order to be effective or good for you.

8. Wait to start your exercise program until you’ve lost some weight.

No, studies show that the most successful losers and long-term maintainers exercised consistently from the beginning of their weight loss. There are exercises that people of ANY size can do!

9. You can eat anything you want as long as you exercise.

No, the bottom line for weight loss is calories in versus calories out. You can wipe out any calorie deficit that you create through exercise by eating too much. Plus you want to be eating high-quality, nutritious foods to fuel your workouts. What and how much you eat matters a lot!

10. The more exercise, the better. I

t is possible to overtrain, which can result in illness or injury. If you’re not sure how much exercise you should be doing, a good guideline is the latest government recommendation of 60 to 90 minutes of moderate to vigorous exercise on most days for weight loss and maintenance.

Calorie Division

One of my fav people in the world, Lisa Louie, asked me if my 300-cal post meant that I was suggesting that was enough for breakfast. That got me thinking!

I found this scientic outline on how calories should be divided throughout the day:

35% of CI 1 hour after rising (meal 1)
5% of CI (snack 1) midway between meal 1 and meal 2
30% of CI (meal 2) 1.5 hours after snack
15% of CI (snack 2) midway between meal 2 and meal 3
20% of CI (meal 3) 1.5 hours after snack
25% of CI (snack 3) no later than 4 hours before you sleep

Interesting. So, breakfast should be your biggest meal and don't eat before bed.

BREAKFAST.

To get the most out of a quick breakfast, follow the A.M. FUEL rules:

Anything is better than nothing
Mix it up

Fill up on fiber and protein
Useless calories from sugar and fat make you feel sluggish
Eating is fun - start your day with a smile
Lean and light starts your morning right

What does 300 Calories look like?

I stole this.

THE FLU.

I was a disaster on Friday and yesterday- BUT today I did pilates and yoga. I can't get over how much better I feel when I push myself.


Mexican Pizza:

Ingredients:
One, can refried-beans
1 onion, finely diced
1/2 teaspoon garlic salt
1/2 teaspoon oregano
1/4 teaspoon ground cumin
4 flour tortillas (10 inch)
One can diced green chilies (4 ounce)
1 cup jack cheeseshredded
1 cup cheddar cheese shredded
2 tomatoes chopped
1 bunch green onion, chopped
1 green bell pepper, diced
One can sliced black olives (4 ounce)
Salsa

Directions:Heat beans and onion in a skillet. Stir in seasonings. Slightly crisp tortillas in hot oven. Spread beans on tortillas and add green chilies, cheese, tomatoes, green onions, bell pepper and olives. Place under broiler until cheese melts. Serve with salsa.

Tara DOES Health

I've been having an inner battle with carbs all day.

Last night I went out for my girl's birthday and ate more carbs than I have in so long- and I felt GROSS this morning.

Blah. But pilates last night was amazing!


Recipe I am trying this weekend:


Cucumber Layered Salad

About This Recipe: Simply layer the vegetables, mix the dressing, pour over vegetables and refrigerate overnight. Looks great layered in a straight-sided glass bowl.Selection/Storage: Choose cucumbers that are firm, well-shaped and bright green. Store in refrigerator up to a week. Choose celery that is crisp and brigh green. Store in refrigerator in plastic bag for up to a week. Wash cucumbers and celery just before using.
Ingredients
1 can(19oz/540 ml) chick peas, drained1 1/2 cups chopped Go South Cucumber1 1/2 cups chopped tomato1 cup chopped Go South Texas Sweet or Vidalia Onion1 1/2 cups chopped Go South Celery1/2 cup each: mayonaise and sour cream1 clove garlic, minced1/4 cup chopped fresh cilantro2tsp each: grated lemon rind and lemon juice1/4 tsp each: salt and pepper
Preparation
In a large 8 cup (2L) serving bowl, layer chick peas, cucmber, tomato, onion and celery, set aside. In a small bowl, whisk together mayonnaise, sour cream, garlic, cilantro, lemon rind, juice, salt and pepper, pour over top of salad. Cover and refrigerate overnight.
Produce
Lemon
Onions (Red, White & Yellow)
Tomato
Cucumber
Celery
Garlic

Stir-Fry is my new fav food. Last night, when my girls stopped by, they witnessed my massive stir-fry spree of yumminess.

Recipe:

A single green, orange, and red bell pepper

2 full zucchinis

Half an onion

A head of broccoli

14-16 pieces of asparagus

2 cloves of garlic

1/2lb of firm tofu

Rice wine

Oregano

Black pepper

Ginger Sesame seeds (optional)

YOGA

Last night I did my first non-beginner class of Yoga. I absolutely recommend it for stretching and relaxation. I have nooo flexibility but am excited to see the progress.I understand why Madonna is so muscular.

YummyYummy- Summer Squash Stir Fry

I'm trying to be creative considering my newfound food change. Amaaaazing- anyone who knows me knows that I'm keeping out the hot sauce though :)


You can all keep your chocolate.



Summer Squash Stir Fry

Prep Time: 5 minutes
Cook Time: 10 minutes
Ingredients:
2 yellow or sunburst squash, sliced
2 zucchinis, sliced
1 onion, chopped
2 cloves garlic, chopped
2 tbsp oil
2 tbsp water
1/2 teaspoon garlic powder
dash curry powder
1/4 tsp salt
dash Tabasco sauce or 1/2 teaspoon hot sauce (optional)
1 tsp nutritional yeast (optional)

Preparation:In wok or skillet, sautee onions and garlic in oil until onions are soft, about 3-5 minutes. Add rest of ingredients except hot sauce and nutritional yeast and stir fry until squash is soft, about 8-10 minutes. Turn off heat, add optional ingredients and stir well mixed.

My co-worker Rosalie showed me this today. It's the "Passport to Prana"- a $30 pass that gets you one class at over 30 Yoga studies in Toronto!

Gluten. Gluten. Gluten.

I'm making the very concious effort to avoid gluten. Lots of you have asked what's that means, so here is the information.



What Is It?

Several grains and starch sources are considered acceptable for a gluten-free diet. The most frequently used are maize, potatoes, rice, and tapioca (derived from cassava). Other grains and starch sources generally considered suitable for gluten-free diets include amaranth, arrowroot, millet, montina, lupine, quinoa, sorghum (jowar), sweet potato, taro, teff, chia seed, and yam. Various types of bean, soybean, and nut flours are sometimes used in gluten-free products to add protein and dietary fiber. In spite of its name, buckwheat is not related to wheat; pure buckwheat is considered acceptable for a gluten-free diet, although many commercial buckwheat products are actually mixtures of wheat and buckwheat flours, and thus not acceptable. Gram flour, derived from chickpeas, is also gluten-free.
Gluten is also used in foods in some unexpected ways, for example as a stabilizing agent or thickener in products like ice-cream and ketchup.

What Affect Does It Have On The Body?

abdominal pain, bloating and gas
indigestion/reflux (heartburn)
nausea and vomiting
diarrhea, constipation or both
lactose intolerance
weight loss (CD can occur in obese individuals)
chronic fatigue and weakness
iron, folate and/or vitamin B12 deficiency
other vitamin and mineral deficiencies
bone and/or joint pain
easy bruising of the skin
swelling of hands and feet
migraine headaches
canker sores
menstrual irregularities
recurrent miscarriages
elevated liver enzymes

I have amazing friends

I don't know what I did or how it ended up this way, but I have incredible friends.

On Friday, I had a girls night with Lauren and Christelle (Lauren is in the pic with me). They knew last minute that I had some weird food restrictions and yet, Lauren made the most delicious veggie stir fry that I could eat. I have incredible loyal friends.

FYI- Don't go see "The Women".

New turn of events!

To make a long story short, I went to the doctor after feeling quite ill and found out I have a gluten allgery/acid weirdness reaction. I'm going to Janna's tomorrow night, thank God. She's an expert in this area.

I'm home with my Mom now, we had the chance to talk about what's wrong and where to go from here.

Turns out we need to cut out salt and obvious unhealthy foods. Lifestyle change, here we goooo.

Hoorah! The beginning!

This morning, my Mama went into surgery for black-outs she was having for the last year. These black-outs prevented her to drive, work and live the life of a normal person -- and it turns out these black-outs were caused by blocked arteries.

My family has a crazy history of high cholesterol (hereditary) and while my Mom was averagely healthy & active, her arteries were severley blocked.

The shocker: I have that same gene.

Join me on my journey to figuring out how to handle this and many other adventures on the way!