healthy-andfit:

healthy-andfit:

5 Reasons Your Workout Isn’t Working

1. Your workout routine is making you eat too much - Think your 45-minute morning run was enough to burn off that slice of chocolate cake on the dessert menu? Consider this: the average, 140-pound woman burns about 476 calories (at a 10-minute mile pace) running for 45 minutes. The average restaurant dessert clocks in around 1,200 calories (or more), so even if you only eat half of a slice, you’d still easily eat away your run—and then some—in less than 10 minutes.

2. Your workout completely wipes you out - That 5:00am killer boot camp class seemed like a great way to get in shape, so why aren’t the pounds dropping off? If your workout leaves you feeling completely drained, exhausted, sore, and just wanting to lie on the couch for the rest of the day, it could be doing more harm than good, says Alex Figueroa, a personal trainer and fitness instructor at the Sports Club/LA in Boston, MA. While your workouts should be challenging, pushing your body too hard can have the opposite affect on your body. Over training can cause everything from sugar cravings, a weakened immune system, and insomnia—all of which could contribute to weight gain.

3. Your workout burns fewer calories than you think - Feeling pretty righteous when the treadmill says you’ve torched 800 calories? Not so fast, cautions Olson. An unusually high calorie burn reading is rare, Olson says, and most machines overestimate readings by as much as 30 percent.

4. Your workout’s not balanced - Doing only cardio workouts or the same strength workout over and over means you are sacrificing the opportunity to build lean muscle mass and challenge your body in new ways (translation: burn more calories doing something new), and you may plateau because of it.

5. Your workout is totally stale - Doing the same workout routine over and over means your body doesn’t have to work as hard to perform it after a few weeks. “We ‘learn’ how to do any activity and movements,” Olson says. “The more ‘learned’ we are, the easier the activity is to our bodies, which means you will actually burn fewer calories than you did when the activity or your routine was new to you.”

(via fitbeliever)

fitbeliever:

Protein

1. Oats, $0.13 per serving, about $1 per pound (in bulk)
Take a tip from Mr. Ed. Oats are high in fiber, low in fat, and may even help lower cholesterol. What’s not to love? Enjoy a bowl of oatmeal, substitute for flour in cookies, or even use as breadcrumbs.

2. Eggs, $0.19 per egg, about $2 per dozen
When in need for some protein, eggs are quick, delicious, fix. Scramble with veggies for a filling breakfast, add to homemade fried brown rice, or make a frittata!

3. Almonds, $0.60 for a 1oz serving (20-25 nuts), about $5 per 8oz bag
Rich in monounsaturated fat and fiber, these super-nuts could reduce the risk of diabetes and decrease body weight. (Sorry, Almond Joys don’t count.) Munch on em during the day, or add to a bowl of cereal or oatmeal for extra healthy fats and protein.

4. Peanuts, $0.50 for a 1oz serving (25-30 nuts), about $4 per 8oz bag
Take me out to the ball game on the cheap. Sure, peanut butter might be a dangerfood, but in their natural form, these legumes are a healthy treat. When eating in moderation, peanuts supply a dose of healthy fats and can reduce the risk of heart disease. When add to any chicken and veggie dish, they add a great Asian-inspired flare!

5. Garbanzo beans, $0.30 per ½ cup serving, about $1 per can
These little beans pack a serious amount of fiber. Add to a salad, roast them with curry powder, or make your own hummus.

6. Lentils, $0.12 per ½ cup serving, about $1 per pound (dry, in bulk)
With more protein per pound than beef, lentils are a filling food rich with antioxidants (and quite tasty, too). Here are seven ways to make lentil soup, along with a killer recipe for vegetarian lentil tacos!

7. Black beans, $0.30 cents per ½ cup serving, about $1 per can
These unassuming beans pack a ton of fiber and have a solid amount of calcium, fiber, potassium, and folic acid. Pro-tip: Buy the dry beans for an even better nutritious and money deal — boiling beans at home may preserve more of their cancer-fighting antioxidants. Cook up some black bean soup, or make a healthy black-bean dip.

8. Pinto beans, $0.30 cents per ½ cup serving, about $1 per can
The health factor of refried beans at a Mexican restaurant may be questionable, so mash them up at home. These beans are full of protein and fiber and are a delicious addition to any homemade burrito — breakfast, lunch, or dinner!

9. Tofu, $0.50 cents per a 4 oz serving, about $2 per pound
High in protein and low in fat, tofu is a delicious source of protein for vegetarians and meat-eaters alike. Plus, soy in moderation may help reduce cholesterol and the risk of breast cancer. Pan fry tofu with veggies in the next stir-fry, or even add the silken variety to a fruit smoothie.

10. Pumpkin Seeds, $0.50 per 1oz serving, about $5 per pound.
Move over birds, these seeds are for us humans (and not just on Halloween)! Filled with essential vitamins and minerals, along with protein and iron, sprinkle these in a salad or roast with spices for a healthy, crunchy treat.

11. Chicken Breasts, $0.75 per 4 oz serving, about $2.99 per pound
Forgo the McChicken on the dollar menu — fresh chicken breasts are about two quarters and arefilled with protein. Grill ‘em, bake ‘em, or enjoy sliced in a whole-wheat wrap with veggies.

12. Canned Salmon, $0.75 per serving, about $1.50 per can
No need to splurge on a salmon filet to enjoy this omega-3 packed seafood. Grab the canned version for some protein power without dishing out the big bucks. Whip up some homemade salmon burgers or chowder with a twist.

13. Canned Tuna, $0.75 cents, about $1.50 per can
Not only is tuna fish cheap, but it’s an easy way to get omega-3’s (which could make us brilliant). Mix with Greek yogurt and chopped veggies for a healthier tuna salad.

14. Whey Protein, $0.75 cents per scoop, about $40 per 3 lb container
Need an extra dose of protein? Add whey protein to a smoothie, bowl of oatmeal, or sneak it into the next batch of brownies.

Dairy

15. Low-fat Milk, $0.25 cents per cup, about $4 per gallon
Got milk? One calcium-filled glass can help keep teeth strong and even help keep off those excess pounds. Add a splash to a fruit smoothie, or enjoy in a bowl of oats or cereal.

16. Low-fat Yogurt, about $1 per 6 oz cup
Skip the bagel and pick up a quick treat that’s filled with protein and calcium! Enjoy for breakfast with some granola, or as a post-workout snack. Just beware of flavors loaded with extra sugar. Extra points for choosing superfood Greek yogurt — though it can be more expensive, so waiting for it to go on sale is a smart move!

17. Low-fat Cottage cheese, $0.88 per 1/2 cup serving, about $3.50 per 16 oz container
It’s time to put looks aside. This clumpy, mild cheese is surprisingly high in protein, and tastes great in both sweet and savory dishes. Top with sliced pineapple and berries for a sweet protein-packed treat, or make it savory in a low-fat creamy pasta sauce.

Whole Grains

18. Wholegrain Pasta, $0.37 cents per ½ cup serving, about $3 per box.
Move over white-stuff; the whole wheat version of pasta is full of fiber, antioxidants, and protein, and may help lower risk of heart disease. Enjoy its nutty flavor with stir-fried veggies and hearty marinara sauce.

19. Brown Rice, $0.18 per ¼ cup serving, about $2 per pound
Listen to our manifesto: Choose brown rice over white (especially at Chipotle). The whole-grain version is full o’ fiber and may cut the risk of diabetes.

20. Popcorn, $0.30 per ½ cup serving, about $1 per pound for plain kernels
Snack attack? Pick a low calorie snack that’s also a good source of fiber. Pop kernels in the kitchen and add spices. Movie theater popcorn ain’t got nothin’ on this!

21. Quinoa, $0.60 per ¼ cup serving, about $4 per box
It may be hard to pronounce (that’s keen-wah), but it’s easy to prepare and packs a nutritious punch. Filled with protein and fiber, this superfood also contains nine essential amino acids our bodies can’t produce on their own.

Fruit

22. Grapes, $0.75 per 1 cup serving, about $1.50 per pound
These sweet little treats are high in antioxidants, which may help reduce cholesterol. They’re a perfect snack when that sweet tooth rolls in; freeze them for a fresh alternative for popsicles!

23. Apples, about $0.50 to $0.75 per apple (depending on variety)
It’ll keep the doctor away, so grab this superfood for a serving of vitamin C and cancer-fightingantioxidants. Snack with almond butter or add to a sandwich.

24. Bananas, $0.20 to $0.50 per banana, about $0.60 per pound or $2 per bunch
It’s time to go bananas for… bananas. Filled with fiber and potassium, these 100-calorie “snack-packs” may even help with that hangover. Enjoy sliced with peanut butter, or impress friends withbanana ice-cream!

25. Kiwi, about $0.40 per kiwi
Fun fact: Kiwi’s are actually berries and are filled with vitamin C and fiber. Slice it up in that next fruit salad or enjoy straight up with a spoon.

26. Cantaloupe, $0.50 per ½ cup serving, about $3 per small melon
C is for cantaloupe and vitamin C. Filled with antioxidants, cantaloupe is cheap and makes a perfect spring or summer treat! Feeling creative? Freeze chunks of this sweet fruit for an extra-special warm weather snack.

27. Watermelon, $0.30 per 1 cup serving, $5 per melon
This feisty superfood may have Viagra-like effects, but it’s also guaranteed to be filled with vitamin C — a cancer fighting antioxidant that helps strengthen immunity and promote bone health. Slice em up and enjoy (or make a watermelon daiquiri).

28. Pears, $0.85 each, about $1.75 per pound (depending on variety)
It’s not just an apple a day that may keep the doc away; white fleshy pears may help prevent strokes. They’re also full o’ fiber. Keep things mixed up and try the Barlett, Bosc, and Anjou varieties.

29. Oranges, $0.50 each, about $1 per pound (in family-sized pack)
Oranges aren’t just about their vitamin C. This citrus fruit is also filled with fiber, folate, and potassium. Skip the glass and go with the whole fruit to surpass the excess sugar and get a healthy dose of antioxidants.

Veggies

30. Canned Tomatoes (Diced), $0.50 per ½ cup serving, about $1.80 per 14.8 oz can
To really get a bang for that buck, go the canned route. Canned tomatoes are perfect for homemade sauces and stews. Tomatoes also contain exceptional amounts of the antioxidant lycopene that remains in the flesh even after cooking and canning. Just keep on the lookout for cans with no sodium added.

31. Canned Pumpkin, $0.75 per ½ cup serving, about $2.50 per 15oz can
No need to go pickin’ to reap the benefits of the pumpkin patch. A pumpkin’s orange color is thanks to carotenoids, a plant pigment with powerful antioxidant properties. Head to the kitchen and whip up some pumpkin pasta sauce or even pumpkin hummus.

32. Garlic, about $0.30 per bulb
It doesn’t only put a stink to our breath. Garlic has some smarty-pants benefits, helping enhance memory. It’s also full of antioxidants to promote heart health and reduce the risk of cancer and Alzheimer’s. Add to a pan of veggies or tomato sauce to spice up the flavor, or roast it in the oven for a sweeter flavor.

33. Onions, $0.18 each, about $0.59 per pound
Quit crying — onions pack a surprising nutritious punch, including a hefty dose of antioxidants. Sautée and add to an omelet, or stack on a sandwich for extra flavor.

34. Sweet Potatoes, $0.50 each, about $1 per pound
The white ones may be a dangerfood, but this time around, the sweet stuff is the way to go. It tips the scale with its high levels of vitamin A , contains beta-carotene (which may help prevent cancer and protect us from the sun) and also helps keep that skin silky smooth.

35. Winter Squash (Acorn, Butternut, etc.), $0.50 per ½ cup serving, about $1.50 a pound
Squash isn’t only an awesome racquet sport. It’s also a versatile veggie filled with vitamins, fiber, and potassium. Skip the bowl and roast a squash and fill with other hearty goodness!

36. Kale, $0.50 per cup (raw, chopped), about $2 per bunch
Popeye was missing out. Kale is the antioxidant king among all fruits and veggies, and contains vitamins A, C, and K, fiber, calcium, iron, and potassium (phew!). Need another reason to eat them? Kale chips.

37. Broccoli, $0.50 per ½ cup serving,$2 per bunch
Need another reason to go green? Broccoli has remarkably high levels of folate and vitamin C, which may help reduce the risk of certain cancers and heart disease.

38. Beets, $0.35 each, about $1 per pound
These purple gems are filled with betalains, which may help prevent cancer and other degenerative diseases. They are also packed with folate, fiber, and vitamins galore, making them one of the best health bargains around. Chop em, roast em, or add to a berry smoothie!

39. Spinach, $0.50 per cup (raw), about $2 per bunch
These unassuming greens are unbeleafable. They’re nutrient dense with vitamin A, K, and calcium. Try sautéing them with mushrooms or subbing for iceberg in the next lunchtime salad.

40. Carrots, $0.50 each, about $2 per pound
Those rabbits are on to something. Carrots provide a nutritious crunch with their fill of vitamin A. They’re perfect for dipping into hummus, or taste great roasted with other root veggies and a drizzle of olive oil.

41. Edamame, $0.50 per ½ cup serving,$3 per 10oz package (frozen)
This star legume is filled with fiber and protein and makes a great afternoon snack. Skip the chips and enjoy with a touch of salt for a quick, nutritious treat.

Drinks

42. Coffee, $0.40 per 16 oz cup (brewed), about $10 per pound
Not only is it amazing for you, but brewing coffee at home can save some real dolla dolla bills. This morning pick-me-up also contains antioxidants to help protect the heart, and is a great pre-workout fuel to help increase endurance. Not thirsty? This kitchen staple doubles as the key ingredient forvariety of other household chores, too!

43. Tea, $0.10 per tea bag, about $5 a box (varies based on type)
The varying health benefits of tea are a-plenty, ranging from their antioxidant powers to helping maintain a healthy weight ^[25]. Skip the sugary stuff and try brewing iced-tea at home, and opt for green if looking to maximize antioxidant intake.

44. Water, free. (Well, kind of.)
Head to the nearest faucet — our bodies depend on it. Water keeps us hydrated (shocking), flushes out toxins in the body, and helps when trying to lose a few pesky pounds.

[x]

(via fitbeliever)

(Source: rediscoveringfit, via th3skinny)

(Source: rediscoveringfit, via th3skinny)

girlgrowingsmall:

I wish this was a grams-per-serving chart instead of percentage.

(Source: theweightofperfection, via th3skinny)

goingmuffintopless:

I’ll add the first FIVE HUNDRED weight loss blogs (of any type) to the weight loss directory!

IF YOU’RE ALREADY ON THE DIRECTORY I’LL BOLD YOUR LINK AND MOVE IT TO THE TOP.

(via th3skinny)

claude-sama:

My goal.

(via botoxclaude)

th3skinny:

manitobainjune:

Inteeerestiiiiing. I’d be fine with a 25%

I’m guessing these are to illustrate body fat percentages?

Interesting, but it’s important to remember that muscle mass can play a huge role in how your body looks too. Someone who works out a ton to build muscle is going to look a lot different at any bf% than someone who sits on the couch all day!

anatomicalart:

digitalarcadia:

thegreenpaperclip:

maryaniloo:

kimmcheee:

ATTENTION ALL GIRLS: We ALL know that the lower stomach is one of the very hardest places to burn fat and tone.

These are some terrific exercises to do in the morning and at night to burn those hard to tone areas!

Do this every morning when you wake up, and every night before you sleep. I guarantee you’ll see results in a week flat!

Liking and reblogging for future reference!

Oh man, my old soccer coach used to make us do the top left one

Used to do these in ballet class.

Great way for us art vampires to stay in shape!
Or if you just want reference for drawing characters exercising. 

(Source: soon2befit)

inlovewithmyanatomy:

InLoveWithMyAnatomy’s 30 Day Yoga Challenge

Day 5: Side Plank (Vasisthasana)
I still can’t quite get this pose right. I either bring my arm too far back, or my chest is always rotated towards the ground. Not at all good. I really need to work on opening my chest correctly, but not over-opening it.

Question: Write 30 interesting and non-standard facts about yourself.

1. I own 34 books on Paganism, Wicca and Witchcraft (of which, 7 are actually journals to document what I’ve learned since embarking on it when I was 11).
2. I’ve only sewn 3 garments in my life. The first one was a dress for an SCA event (based off a 15th century back-laced Kirtle dress), and then I attempted a skirt and a corseted shirt. Of which I only still have the skirt, though it no longer fits.
3. Instead of clipping my toenails I usually just pull the tip of the nail off by picking at it.
4. I use a miniature Cthulhu plushie as a pincushion for my sewing pins.
5. I always sleep on the side of the bed by the wall.
6. I have over 700 paint chips from home dec store paint sections. I use them for my fashion design.
7. The Caste System and the teachings of Darma are the only reasons I’m not Hindu.
8. I’m trained as a “sadistic” Dominatrix that caters to non-sexual domination for Masochists. I haven’t practiced or taken clients since I was 19 though.
9. My favorite animals of Avian classification are: Japanese Red-Crowned Crane (Grus japonensis), African Sacred Ibis (Threskiornis Aethiopicus), Red-Tailed Hawk (Buteo Jamaicensis), Peregrine Falcon (Falco Peregrinus), Black Swan (Cygnus Atratus)
10. My favorite animals of the Land Classification are: Giant Panda (Ailuropoda Melanoleuca), Red Panda (Ailurus Fulgens), Fennec Fox (Vulpes Zerda), Clouded Leopard (Neofelis Nebulosa), White and Golden Tabby Tigers(Chinchilla Albinistic), Giraffe (Giraffa Camelopardalis), African Forrest Elephant (Loxodonta cyclotis), Ring-Tailed Lemur (Lemur Catta), Philippine Tarsier (Tarsius Syrichta/Carlito Syrichta).
11. I got too lazy to finish actually putting all of my favorite animals in those lists.
12. “Love Spell” by Victoria’s secret is my all-time favorite scent. “Flower Bomb (for women)” by Usher is my second favorite.
13. I collect porcelain masks, but porcelain dolls scare the shit out of me.
14. To my knowledge, there are only 4 remaining pictures of me as a child, the rest got destroyed or lost.
15. I have a thing with looking at myself in mirrors constantly, even if I think I’m unattractive that day. I have a REALLY bad habit of talking to one person while staring at myself if there are mirrors around while I’m talking.
16. It sounds REALLY stupid but I started dying my hair black in high school (my freshman/sophomore year) because my ideal model of a woman was tall and lithe, pale/porcelain skinned, and black haired-blue eyed with a small spattering of face/body freckles. 
17. On another note, when I finally started accepting myself and my body (my senior year of high school) I decided that since I was never going to be tall, lithe or pale and that I’d never have freckles then I could at least be curvy and exotic since I already had the hourglass shape, blue eyes and tan skin.
18. My nicknames throughout my life (given to me by friends) have been: Raiin (D’Elore), Mia (Malone), Anna (Aviator), Nimbus, Phoenix, Miss Hollywood, Chomper, and Gerard. 
19. The first 3 nicknames that have been given “last names” were personas I used online for various reasons. Raiin is my oldest nickname and was originally given to me by my best friend, but Raiin D’Elore became my artistic persona when I started delving deeper into art and fashion. Mia Malone was my modeling persona which I also used when I applied for Suicide Girls and began persuing Burlesque (which I never went through with). Anna Aviator was my cheesy Myspace persona back when that was cool.
20. My favorite phone I’ve ever owned was my Pantec model C-150, which is (unfortunately) no longer manufactured. I ruined it by dropping it in a toilet and further damaged it by attempting to toss it onto the wooden chest masquerading as a coffee table. Unfortunately it bounced and smacked into my parent’s solid oak entertainment center… And shattered the screen.
21. I’ve named all of my phones. My first phone was “Brick” because it was one of those huge, square Nokia phones. My second was much smaller but named “Tank” because the first time I put it on vibrate mode and set it down, it shook the whole coffee table when it went off. My third one was the pantec and it was named “Alba” because it was the only white phone I’d ever owned. My HINT phone was named “The Failure” because seriously, don’t ever buy a Hint… They’re terrible. My blackberry is currently named “Pearl” because IDK why.
22. My favorite types of cuisine to eat are Oriental (True Japanese, Thai, and Chinese) and Indonesia (India).
23. My favorite type of cuisine to cook is Italian.
24. I am Russian-Romani (Romani is a Gypsy tribe), English-Irish, Scottish, German and 3 types of Native American.
25. I am what is called a “hereditary witch”. I can accurately trace both paranormal abilities and the use and practice of Witchcraft back through my ancestry on both parental sides.
26. I am Clairvoyant and have Death Sense, as well as Empathy. My grandmother, the woman I’m named after, also had these abilities and so does her son, my father. My sister and my mother do not.
27. I actually mean it when I say “I listen to any type of music” because there are multiple  groups and songs from every genre that I love. My eternal hard drive will prove this to you, for the most part.
28. I have OCD of the order and Organization type. Book must be arranged by height and type, dvds and cds and games must be arranged alphabetically, all of my data on my hard drives are arranged in multiple folders and sub-folders based on type of content. Numbers must end in either 0 or increments of 5. I freak out and get stressed if things are not organized the way I have to have them.
29. I own almost 5,000 colored pencils
30. I’m scared of failure to the point that it has effected everything I do in my life. I cannot accurately pursue my dreams because I’m scared of failing in them and being in debt.

(Source: inactive-inlovewithmyanatomy, via th3skinny)