Although that number seems small, that could equal an extra 10 to 20 pounds (4.5 to 9 kg) per decade.

Eating healthy and exercising regularly can help prevent this sneaky weight gain. However, it’s often the little things that pack on the pounds.

Fortunately, you can take control by changing your habits today.

Here are 20 little things that are making you gain fat.

1. Eating Quickly

In today’s world, people are busier than ever and tend to eat their meals quickly.

Unfortunately, eating quickly might be making you gain fat. Studies show that people who eat their meals quickly are more likely to be overweight or obese (2, 3, 4).

This is because it takes time for your body to tell your brain that it is full. Thus, people who eat quickly can easily eat more food than their body needs before feeling full (5).

If you’re a quick eater, try to consciously slow down by chewing more and taking smaller bites. You can learn more strategies to slow down your eating here.

2. Not Drinking Enough Water

Nearly a fourth of Americans aged two and over don’t drink water daily (6).

Not drinking enough water can make you thirsty. Interestingly, thirst may be mistaken as a sign of hunger or food cravings by the body (7).

In one study, scientists found that people who drank two cups of water right before breakfast ate 22% fewer calories at that meal than people who did not drink water (8).

Best of all, water has zero calories. Some studies have found that replacing sugar-sweetened beverages with water may reduce calorie intake by up to 200 calories per day (9).

If you find plain water boring, try adding slices of cucumber, lemon or your favorite fruit to add a dash of flavor.

3. Being Too Social

Having a social life is important for maintaining a happy work-life balance.

However, being too social might be making you gain fat. Social situations often involve food or alcohol, which can easily add unwanted calories to your diet.

In addition, research shows that people tend to eat like the people they are with. So if your friends eat big portions or prefer unhealthy foods, you’re more likely to follow suit (10, 11).

Fortunately, there are things you can do to stay healthy without giving up your social life. You can find clever tips to eat healthy when eating out here.

4. Sitting Too Long

In Western countries, the average adult sits for 9 to 11 hours per day (12).

Although it seems harmless, studies show that people who sit longer are more likely to be overweight. In addition, they have higher risks of chronic diseases and early death (13).

For example, an analysis of six studies of nearly 600,000 people found that adults who sat for longer than 10 hours per day, such as the average office worker, had a 34% higher risk of an early death (12).

Interestingly, studies have also found that people who sit the longest don’t seem to make up for the time they spent sitting with exercise (14, 15).

If your work involves sitting for long intervals, make sure you exercise either before work, during lunch or after work a few times per week. You can also try using a standing desk.

5. Not Getting Enough Sleep

Over a third of Americans don’t get enough sleep (16).

Unfortunately, a lack of sleep is strongly linked to weight gain. This is due to many factors, including hormonal changes and a lack of motivation to exercise (17).

In one study, scientists analyzed the sleeping habits of over 68,000 women over 16 years. They discovered that women who slept fewer than 5 hours per night had a much higher risk of gaining weight than people who slept 7 hours or more (18).

What’s worse, people who don’t get enough sleep are more likely to gain belly fat, or visceral fat. Carrying more visceral fat is linked to a higher risk of harmful diseases like heart disease and type 2 diabetes (19, 20).

If you’re struggling to fall asleep, you can find helpful tips to help you fall asleep faster here.

6. Not Having Time to Relax

Many people lead busy lives and never have time for themselves.

Sadly, not having time to relax could make you feel constantly stressed and gain some fat.

Studies show that constant stress is linked to belly fat. It seems that this stress makes people unconsciously crave unhealthy “comfort foods” to relieve stress and make them feel better (21).

Meditation is a great alternative for dealing with stress. A review of 47 studies of over 3,500 people showed that meditation helped alleviate stress and anxiety (22).

Aside from meditation, you can also try yoga, cutting back on caffeine and practicing mindfulness to help relieve stress.

7. Eating From Large Plates and Bowls

The size of your plates and bowls could have a significant impact on your waistline.

In an analysis of 72 studies, scientists found that people ate more food when it was served on larger plates and bowls than smaller plates and bowls without even realizing it. On average, people who ate from larger tableware consumed 16% more calories per meal (23).

Additionally, another study found that even nutrition experts unconsciously ate 31% more ice cream when they were provided with larger bowls (24).

This happens because larger plates can make a serving of food look smaller than it is. This tricks your brain into thinking you haven’t eaten enough food.

Simply switching to smaller tableware may help you eat less food without feeling hungry.

8. Eating in Front of the TV

People often eat while watching TV, browsing the Internet or reading the paper. However, eating while distracted could make you eat more food.

A review of 24 studies found that people ate more food during a meal when they were distracted (25).

Interestingly, those who ate while distracted also ate significantly more food later in the day. This might be because they didn’t realize how much food they ate during the meal.

While you’re eating, aim to remove all distractions and focus on your meal. This is known as mindful eating and helps make eating a more enjoyable and conscious experience (26).

9. Drinking Your Calories

Drinking fruit juices, soft drinks and other beverages might be making you gain fat.

Your brain does not register calories from beverages the same way it registers calories from foods, meaning you’re likely to compensate by eating more food later on (27).

In one study, 40 people consumed 300 calories from either whole apples, applesauce or an apple with their meal at six different times. Scientists found whole apples the most filling, while apple juice was the least filling (28).

Get your calories from whole foods rather than beverages. Whole foods take more time to chew and swallow, which means your brain has more time to process hunger signals.

10. Not Eating Enough Protein

A lack of protein in your diet might be making you gain fat.

This important nutrient can help you stay fuller for longer while eating less food (29).

Protein tells the body to make more fullness hormones like peptide YY, GIP and GLP-1. It also tells the body to make fewer hunger hormones like ghrelin (30, 31).

Studies have also shown that a higher protein diet can help boost your metabolism and preserve muscle mass — two factors important for maintaining a healthy weight (29, 32).

To increase your protein intake, try eating more protein-rich foods like eggs, meats, fish, tofu and lentils. You can find more delicious protein foods here.

11. Not Eating Enough Fiber

A lack of fiber in your diet could be making you gain fat. This is because fiber helps control your appetite to keep you fuller for longer (33, 34, 35).

One study showed that eating an extra 14 grams of fiber per day may decrease your calorie intake up to 10%. This could lead to a loss of up to 4.2 pounds (1.9 kg) over four months (36).

Aside from appetite, the effects of fiber on weight loss are controversial. Nonetheless, the fact that fiber is filling may help protect your waistline.

You can increase your fiber intake by eating more vegetables, especially beans and legumes. Alternatively, you can try taking a soluble fiber supplement like glucomannan.

12. Taking the Elevator Instead of the Stairs

If you take the elevator instead of the stairs at work, you’re missing out on an easy workout.

Research shows that you burn 8 calories for every 20 steps you climb. While 8 calories may seem insignificant, it can easily add up to an extra hundred calories per day if you often travel between many floors (37).

In addition, studies show that people who take the stairs have improved overall fitness and better heart and brain health (38, 39, 40).

What’s more, research shows that taking the stairs may be faster than taking the elevator if you factor in waiting time (40).

13. Not Having Healthy Snacks Handy

Hunger is one of the biggest reasons why people gain weight.

When people are hungry, they are more likely to eat larger portions of food. In addition, hunger can increase your cravings for unhealthy foods (41, 42, 43).

Having healthy snacks handy can help combat hunger and curb your cravings for unhealthy foods.

Just remember to keep your portion sizes at meals in check. Otherwise, eating too many healthy snacks alongside large meals can still affect your waistline.

You can find many delicious healthy snack ideas here.

14. Eating Too Many Healthy Fats

Healthy fats like avocado, coconut oil and olive oil are an important part of a healthy diet.

Unfortunately, “having too much of a good thing” also applies to healthy fats. That’s because healthy fats are also high in calories.

For example, a single tablespoon of olive oil contains 119 calories. If you add multiple spoons of oil to your meals, the calories can add up quickly (44).

Although healthy fats are high in calories, they are nutritious and should not be avoided. Instead, aim to get most of the fat in your diet from whole foods like salmon and avocado. These foods are more filling than oils alone.

In addition, aim to eat a good balance of healthy fats, lean proteins, fruits and vegetables. This should naturally balance out your diet and lower your daily calorie intake.

15. Shopping Without a Grocery List

Shopping without a grocery list might be making you gain fat.

Not only can a shopping list help you save money, but it can also stop you from making impulse purchases, which are often unhealthy.

In fact, several studies have found that people who shop with a grocery list are more likely to eat healthier, carry less weight and save more money (45, 46).

Here are a few tips for making a grocery list:

Arrange foods by category so that they are easier to locate.
If you’re familiar with the store, list your foods in order from closest to the entrance to furthest from the entrance. This will help save you time and avoid temptation.

Make sure your grocery list matches your weekly meal plan so that you don’t have to go back to the store again.

16. Drinking Too Many Milky Coffees

Over 60% of Americans drink coffee daily (47).

This popular beverage is not only energizing, but it is also loaded with antioxidants and beneficial nutrients.

However, research shows that over two-thirds of Americans add cream, sugar, milk and other additives to their coffee, which can make it unhealthy. This means your coffee habit might be contributing to fat gain (48).

For example, a tall latte from Starbucks has 204 calories. Making a switch to black coffee can provide you with the same caffeine hit without the extra calories (49, 50).

17. Not Eating Enough Fruits and Veggies

Fewer than 1 in 10 Americans meet the recommendations for fruit and vegetable intake (51).

This is likely a big reason why 70% of Americans are either overweight or obese (52).

Not only are fruits and vegetables loaded with beneficial nutrients, but they are also quite low in calories, which is great for your waistline (53).

Many studies have also shown that people who eat more vegetables and fruits are more likely to be at a healthier weight (54, 55).

If you find it hard to eat your fruits and veggies, here are a few helpful tips:

Add some fruit to your morning oatmeal.
Prepare some raw veggie sticks and take them with you to work.
Add plenty of chopped vegetables to your soups, stews and lasagnas.
Eat vegetable-rich soups and stews as it gets colder outside.
If you find it hard to prepare fresh veggies, try mixing it up with frozen veggies.

18. Using Too Much Dressing

A single serving of salad dressing can contain more calories than your entire salad.

For example, common salad dressings like ranch, bleu cheese and Caesar dressings contain between 130 to 180 calories per standard serving (56, 57, 58).

To put this into perspective, it would take you 30 minutes of walking at a moderate pace to burn off just the salad dressing (59).

Instead, try to cut back on the salad dressings as much as possible, as they can easily add calories to your diet. Or better yet, opt for a low-calorie salad dressing like a vinaigrette.

19. Having Irregular Mealtimes

While delaying a meal every now and then isn’t harmful, constantly eating at irregular times may be harmful to your health and your waistline.

In one study of 11 people, scientists found that people who had regular mealtimes felt less hungry before a meal and more full after a meal. This means people with irregular mealtimes may often feel more hungry and eat more food (60).

Most concerning is that people who have irregular mealtimes have a higher risk of chronic diseases. This includes metabolic syndrome, heart disease, insulin resistance and poor blood sugar control (60, 61).

In theory, irregular mealtimes may promote these harmful effects by affecting your body’s internal clock. This internal clock helps regular processes like appetite, metabolism and digestion, so irregular eating may disrupt their rhythm (61, 62, 63).

20. Not Eating Healthy on the Weekend

People often find it easier to eat healthy during the week because they typically have a daily routine with their work and life commitments.

Conversely, weekends tend to have less structure. In addition, people may be around more unhealthy temptations, which can lead to weight gain.

In one study, scientists observed the diet and exercise habits of 48 people. They found that people gained weight on weekends, as they ate more food and were less active (64).

Fortunately, you also have more time on the weekends to go outdoors and exercise. Moreover, you can avoid temptation by removing unhealthy foods from the household.

Take a look at the following heathly choices when your out and about. If not meal prep!

The Bottom Line

Lets keep our New Years Resolution Rolling!! Do not cave.

There are many little things that can make you gain fat.

However, you can make lifestyle changes today to account for them.

By following just a few of the tips in this article, you can make sure you get the most out of your healthy diet and exercise routine and avoid sabotaging it by accident.

But all of this is just advise. You can do whatever the f**k you wanna do!

Your friend and coach,

Crystal aka Barbell_Barbie. NY NASM-CPT

References:

The post 20 Things That Make You Fat appeared first on .

You see it on Flex Magazine, Muscle and Fitness Hers, Shape Magazine. Beautiful Women, Amazing Abs, Glutes from the Gods. But you wonder Why don’t I look like her? Well in today’s blog we will provide you the information to get the best body you need.

1.CRAZY WITH CARDIO

There’s no question that getting sufficient cardio is key to looking great and burning fat, but it’s important to be mindful of how you perform cardio in terms of type and duration. Grinding on the treadmill for 30 minutes is going to have limited effectiveness in the long term. Yes, it burns calories during the session, but the aftereffect is quite minimal, and it can get stale fast.

“It’s important to mix it up in the gym and make sure you have a well-rounded fitness regimen,”I often sees women doing too much steady-state cardio, spending hours on the StepMill to no avail. “Being a cardio-machine bunny can jeopardize your muscle gains and burn you out.”

Instead, Latona recommends a healthy mix of 1-3 steady-state sessions per week alongside two high-intensity interval training (HIIT) sessions. Not only is HIIT more efficient, allowing you to get in a heart-racing, sweat-pouring training session in a mere 15 minutes, but it also burns more calories post-workout and lessens the chance of tapping into your hard-earned muscle along with fat.

Just make sure to wind down after your intense cardio sessions by walking and stretching. I suggest you attend a yoga class to help your muscles relax and your body unwind. Remember, recovery is a two-way street. “Taking care of your body will allow it to work hard for you which, in turn, will help keep you motivated,” she says.

2 NOT BUILDING A MUSCLE BASE
A focus on weight loss rather than muscle gain could also be the reason your progress has stalled. “The more muscle you have, the more calories your body burns at rest.”

But this doesn’t mean you have to skip cardio for weights. “If time constraints have you feeling stuck to choose between cardio and lifting, try combining them both!” “An intense HIIT session that incorporates a lot of muscle power can burn fat and build muscle like you’ve never known before.”

Some great exercises are pushing a weighted sled and sweating it out with the battle ropes. Looking to cut down on time even further? Take notes from this fitness pro. “Try adding your cardio between weight lifting sets,” “Jump squats, jumping rope, and plyometric training are prefect for that.”

If you’re going to try this technique, just make sure you swap your rest periods for bodyweight exercises that don’t task the same muscle groups with which you’re lifting. For example, throwing jump squats between sets of heavy squats may fatigue your legs too quickly, so try push-ups or something less lower-body intensive on days you train legs.

3. FEARING FATS
Protein’s not the only macronutrient that can leave you feeling fuller longer. Incorporating the proper types of fat into your diet can play a role in keeping you satiated, as well. “Foods such as meat and dairy have saturated fat that you may only want to eat in moderation, but olive oil and avocados provide healthy unsaturated fats that you want to take in”

4. EATING TOO MUCH PROCESSED FOOD
In addition to your total calories and macronutrient breakdown, you should also pay attention to food quality. “Try and stay away from processed foods if you want optimal results.”

Practice shopping just the perimeters of the grocery store instead of going up and down the aisles.” “That’s where you’ll find the whole foods—think vegetables, meats, whole grains, and more—that your body will thank you for. Remember, filling your cart with healthier items means prepping yourself for quality gains!

Then, when you do have a cheat meal, make sure that it doesn’t replace that day’s healthy eats entirely. “If you eat food high in sugar or simple carbs, make sure to pair it with a food high in fiber,”. “You’ll do less damage that way.”

5. SLATHERING EVERYTHING IN SAUCE
One of the biggest problems pro fitness model Amanda Latona sees people making is neglecting to track the add-ons they use when preparing their meals. Long story short, condiments count!

“Dressings and sauces are full of hidden sugars and fats, so be sure to check them carefully,” she says. “You may have the best of intentions eating that salad and chicken breast, but if you slather it in a heaping of heavy dressing, it changes the nutritional value of the meal entirely.”

Amanda recommends that you always ask for the sauces or dressing on the side and pick a lighter or sugar-free version whenever possible. “Try mustard, hot sauce, vinegar, or dry spices for added flavor without the calories,” she says.

6. UNDEREATING
Cutting calories isn’t always equivalent to cutting fat, especially if you cut too drastically from the very beginning. While you need to expend more calories than you consume in order to lose weight, if you go too far, dieting can work against you. You may begin to lose muscle, and your metabolism may eventually adapt to your new low levels of caloric intake.

“Not eating enough can cause the body to store or hold on to more fat,” “Plus, the fatigue and bad mood associated with crash dieting will undoubtedly make it much harder to work out and stay positive about your goals and progress.”

7. MISSING KEY MICRONUTRIENTS

If you don’t cut smart, a reduced-calorie diet could leave you short on the vitamins and minerals your body needs. “Being in a caloric deficit may mean you aren’t getting enough of the necessary vitamins, minerals, and amino acids needed to keep your body running at an optimal level,” Latona Says.

In order to make sure you’re fueling your body to optimal levels, she recommends you supplement with an omega-3 product, a multivitamin, and branched chain amino acids.

In Summary Understanding your body and the science behind it is a beautiful thing. Love yourself regardless of what you do right or wrong in and out of the gym. We are here to help you with Nutrition and Fitness forums that give great advice. A chiseled body is not built in a day. It takes years of blood, sweat and tears. But all of this is just advice. You can do whatever the fudge you wanna do.

Keep Lifting and Staying Strong,

Crystal aka Barbell Barbie NY

References:
http://www.bodybuilding.com/fun/amanda-latona-fitness-360-training.html
http://www.good4utah.com/news/local-news/3-things-sabotaging-your-weight-loss
http://www.bodybuilding.com/fun/amanda-latona-fitness-360-nutrition.html

The post 7 ways your Sabotaging your Fat Loss appeared first on .

Probiotics are all the rage these days.

They contain the beneficial bacteria that have some very powerful benefits for your brain, body, and belly fat… which is why probiotic supplements have gained a TON of popularity over the last few years.

Most folks don’t know that you can get many of the same (if not better) results from simply adding fermented foods to your diet—the natural way to get probiotics.

Six of our favorites are:

1: Raw Sauerkraut (I scramble it in my eggs…yummy)

2: Pickles (I munch on Karen’s homemade straight from the jar)

3: Yogurt (Stick with organic or raw Greek and look for live probiotics on the label)

4: Kefir (great for folks who are lactose intolerant and can’t handle dairy)

5: Kombucha (my new favorite, but the high quality brands are a bit pricey)

6: Raw cheese (very calorie condensed, so eat small amounts only)

You can also add fermented soy bean products to your diet in limited amounts like Natto and Tempeh.

NOTE: All of these should come from be raw or fermented varieties or at least contain “live” cultures.

But all of this is just advice. You can do whatever the fudge you wanna do!

Your Friend and coach,

Crystal aka Barbell Barbie. NY

References:

http://www.organicauthority.com/probiotics-heal-your-gut

https://chriskresser.com/9-steps-to-perfect-health-5-heal-your-gut/

https://chriskresser.com/heal-your-gut-heal-your-brain/

The post 6 Probioitc Foods that Heal Your Gut appeared first on .

No matter how driven you are, if you stay in this game long enough, you’ll eventually run into a period where you just aren’t as motivated to go to war with the iron as you used to be. It could be many factors that contribute to this such as illness of cancer, heartache of a breakup, bills, worry of life, school, work, family.This can be the result of outside influences. Perhaps your social circle. Ok, well you get the point!!!

Sometimes the reasons are internal. You’re frustrated with your lack of progress and seem to be getting injured constantly. Or maybe training is just starting to seem a little too much like work.

I’m sure when you first hit the weights your enthusiasm and desire were strong. I was no different. As long as I can remember, I’ve always wanted to be big and strong. I remember as a child seeing some hot looking model on a Muscle and Fitness Hers Magazine and immediately thinking, “That’s how I want to look!”

By the time I was 16 years old I was training regularly with makeshift weights and doing anything that I thought would help me achieve my goals. I trained hard all year round throughout adolescence and high school, regardless of the sport I was playing.

While in the ROTC I’d even train while we were in the field by doing chin-ups from tree branches or push-ups with a loaded pack on my back, and invented many other ways to keep training under less than optimal conditions.

Even when I was going to School, working countless hours and raising a family at the same time, my motivation to train and compete never wavered. Beyond the issues of family life, beyond the pain of living in the ghetto, I was free when I trained.

Despite being as driven as I was, I eventually reached a place where the hunger suddenly wasn’t there. My goals didn’t seem as vital as they’d once been. Surprisingly, it happened at the least logical time.

It was just over four years ago when I experienced my first real lack of motivation and what I later realized was essentially psychological burnout. Oddly enough, I was coming off some great finishes and things couldn’t have looked better for me.

Yet in spite of all these factors, for the first time in my life I suddenly lost that deep desire to go to war with the iron. Fortunately, I was able to rekindle my desire. Here are the key strategies I used to keep the fires of motivation burning within me.

Focus On Your Goals
maintain-motivation
My goals have always driven me. On days I come home from work feeling exhausted and stressed, instead of crawling into bed I think about my goals and how rewarding it will be to achieve them. I know that if I continue to work hard that it’s only a matter of time before they’re realized. You were not born to mediocre. You have greatness inside of you and its your right to show it to the world.

I thrive on winning, and there’s no bigger high for me than celebrating a victory at a big competition or achieving a goal that’s been a long time coming. I live for those moments, and I know the only way they’re going to happen is if I work harder than everyone else trying to beat me. You have one life, one chance, one body. Make it Count!

Remember Your Critics

Next to my goals, my critics motivate me more than anything. There are few things in life as rewarding as proving a naysayer wrong. I’ve been told all my life that I’d fail. I have always been told your a mistake, Your too short, your too tall. Your too skinny, your too fat. Your too much of this and not enough of that. Early on, many important people in my life, like my coaches, teachers, and my peers would dismiss my aspirations; even my own friends and family members have mocked me at times.

Sometimes I’d hear about it through others or overhear someone else’s conversation, but often it was said to my face, as if my dreams were ridiculous and completely impossible. As painful as this was, it stirred a resolve deep within me.

I developed the mentality that if someone told me that I couldn’t do something, I was immediately determined to prove them wrong. Even now while I’m training, in between sets I’ll think about those that have said that I’d never achieve anything and then visualize doing exactly what they said couldn’t be done.

Surround Yourself with Like-minded People

Good training partners are invaluable. I’ve been fortunate enough to train and with some of the strongest girls around and many of these individuals have become my closest friends. We’ve pushed each other further than we thought possible – at times maybe even a bit too far – but there’s no doubt that training with a group of guys or girls like this can increase your odds of success ten-fold.

No matter how bad of a day you may be having, with the right group of girls or guys it’s nearly impossible to not give 100% every time you set foot in the gym.

We’d feed off each other’s energy and competitiveness, which often led to challenges within the group. Usually it was only for pride or bragging rights, but sometimes money would be thrown down on the gym floor to try to get each other to push even harder, especially when one of us might not have been having our best day.

The key was having guys within the group that not only wanted to succeed themselves, but also wanted the others to succeed just as bad or even more. While none of us ever wanted to lose a challenge, there was never any jealousy or back stabbing. We all supported one another 100% and were elated over each other’s success.

If a new guy came into the group and exhibited selfishness or looked for his own success at the expense of another’s, he was quickly given the boot, and over the years that happened more than once.

Unfortunately, our lives have lead us to different places and today we’re spread all over the country, but we all stay in touch and continue to support and motivate each other.

When All Else Fails – Take a Break
Motivated
No matter how bad-ass or hardcore you might think you are, the possibility of burnout still exists. I learned this the hard way. While many top competitive lifters would schedule breaks after big meets, I was always the type of guy that was back in the gym a day or two after a competition, no matter how beat up I felt. I saw any amount of time off as a wasted opportunity for progress.

Yet despite that level of drive, I reached a point after more than two and a half decades of training and over ten years of frequent competitions where I suddenly experienced a lack of motivation. While there were a number of factors in play, I realize that my penchant for pushing myself at a relentless pace led to an inevitable psychological burnout.

I was in the middle of preparing for a big meet when this feeling of apathy began to creep up within me. It started slowly but grew steadily, and soon my training was uninspired and lacked the usual intensity.

Shockingly, my training cycle was still going well, so I decided to compete as planned, but with the lack of desire and focus, I was called high on all three squat attempts and I bombed out of the meet.

The worst part about failing to get a single lift was that afterward it didn’t even bother me. Instead of feeling immense disappointment and immediately resolving to do better, I experienced a sense of relief as if a great burden had been lifted from me.

Never having experienced this before, I saw it as a clear indication that it was time to walk away from the sport I’d been passionate about for so long. While my decision was rash and probably extreme given the situation, it seemed perfectly logical to me at the time.

I soon realized that all I really needed was a break. Along with my recent success had come an increased level of expectations and pressure. Without having allowed myself any type of break, it was only a matter of time before I started to feel overwhelmed and my desire faded. As simple as it sounds, it was a revelation for me.

However, it only took three weeks of not setting foot in a gym or picking up a weight. I woke up one morning and my desire for lifting had returned and in spades. I couldn’t wait to chalk up my hands and get back under a heavy bar. I immediately threw on my training clothes, ran to the gym, loaded up the bar and picked up right where I’d left off less than a month before.

Motivation, Discipline, Commitment, Strong Habits Get you to where you need to be.
The road to success is hard and lonely guys. You have one life, So make the rest of your life the best of your life.

Your friend and Coach,

Crystal aka Barbell Barbie. NY

References:
https://www.t-nation.com/training/how-to-stay-motivated
http://www.womenshealthmag.com/fitness/after-work-gym-motivation
http://www.mensfitness.com/training/5-ways-to-get-motivated

The post How to Stay Motivated appeared first on .

The food you eat provide you the energy necessary to perform your workout properly. But good nutrition plays also a big role in muscle toning and recovery after a workout.

This nutrition plan will contain all the meals necessary to get your dream body or at least move you in the right direction!

Calories Are What Matters The Most In A Nutrition Plan

Whether you want to get toned, lose fat or maintain your weight, nutrition will play a big role during this process! Your nutrition is what fuels your body with food, which is measured in calories.

You caloric consumption will determine what kind of body you will obtain:

Get Toned: Toning your muscles means; building lean muscle mass progressively without getting too much fat. In order to do so, you will have to eat more calories than you burn, often called: caloric surplus. If you increase your calories too quickly, your body will store fat. This why it’s important to do it progressively, so you can track your progress and avoid looking bulky.

Maintain Weight: This is when you burn as many calories as you consume, often called: calorie maintenance. Knowing the caloric intake you need in order to maintain your weight is the starting point. From there, you can determine how you would have to eat in order to tone your body or lose fat. Use this calorie calculator!
Lose Fat: If you want to lose fat, you will have to burn more calories than you consume, often called: caloric deficit. It’s when your body uses fat stores for energy, which leads to weight loss. Be aware, the body can also use muscle tissue; which is bad. This is why you must lose fat progressively, if you’re doing it too quickly you will kill your health and most certainly give up.
Explanations Of Macronutrients Ratio

Macronutrients are nutrients that our body needs in large amount: Carbohydrate, Protein and Fat. It’s important to define the right macronutrient ratio according to your fitness goal; whether you want to tone your body or lose fat.

In short words, this ratio will depend on:

Your Fitness Goal: If you want to burn fat, you won’t have the same macronutrient ratio that someone who wants to tone up.

Your Body Type: Some people tend to gain more weight than other. They should consume less carbohydrates and fats than the ones having a hard time toning up.

Your Gender: Women are generally more efficient at burning fat and would often consume less carbohydrates than men.

Macronutrients Ratio According To Your Fitness Goals

During this women’s nutrition plan we will define a general macronutrient ratio for each fitness goal: toning, burning fat and maintaining weight. Like said earlier, we all have different body types, so it will be your job to slightly change this ratio if your body doesn’t respond to it.
The macronutrient ratios are:

Muscle Toning: Carbohydrate 40% – Protein 40% – Fat 20%
Maintain Weight: Carbohydrate 35% – Protein 35% – Fat 30%
Burn Fat: Carbohydrate 30% – Protein 40% – Fat 30%

There Is Good Fat In This Nutrition Plan

“I want to lose fat, shouldn’t I avoid eating fat?”. This is good question, in fact there is several type of fats. Some are bad and others are required by your body. I recommend you to read this article: good fat versus bad fat.

Eating Healthy Is Not The Key Factor To Good Nutrition

“Eat fruits, vegetables and drink water and everything will be all right”. This is what you read in magazines or on the internet. However, that sentence is not completely true. These days, eating healthy means consuming foods low in fat and high in micronutrients; vitamins and minerals.

Indeed foods with vitamins make you have a better health. However, you can eat all the healthy food of the world, but if you don’t hit your daily macronutrient; you won’t get the results you want. Does it make sense?
In short words; calories are calories. If you want to achieve your fitness goals you will have to first worry about your macronutrients, whether it’s with “healthy food” or not. It’s pure science!

The More Often You Eat, The Better You Will Feel

We all know that person that tried every diet that exists on earth and always give up because it’s too hard. Nowadays, diets are all about food restrictions so you feel guilty if you eat one more rice grain than indicated. But again, what is really important there is your ability to hit your daily macronutrient.
Whether you want to lose some weight or tone your body, we will aim for 3 main meals and 1-2 snacks. However, if you can attain your calories in less meals, feel free to do it.
Why? Because eating every 3-4 hours will allow you to never feel hungry, which will help you to stop craving junk food.

This women’s nutrition plan will be an example, so you can organize it according to your schedule. It’s very important to eat something between your main meals and once again hit your macronutrients!

Daily Calorie Intake For Women

You calorie intake depends on your age, height, gender and how often you exercise weekly. I recommend you to try a calorie calculator. Click on this link and try it for yourself! http://www.calculator.net/calorie-calculator.html

For a healthy woman with a balanced diet, who is moderately active it’s recommended to eat between 1800 and 2200 calories. We will start with these numbers.

Converting Percentage To Grams
It’s very easy to calcule how many grams you should have for each macronutrient.
First you need to know how many calories contain each macronutrient :

Carbohydrate: 4 Calories per gram
Protein: 4 Calories per gram
Fats: 9 Calories per gram
Then, let’s take 2200 calories as an example and our macronutrient ratio for maintaining weight:

35% Carbohydrate -> 2200 x 0.35 / 4 = 192.5g
35% Protein -> 2200 x 0.35 / 4 = 192.5g
30% Fat -> 2200 x 0.3 / 9 = 73.3g

Cheat Meals And Women’s Nutrition Plan
You can reward yourself with one cheat meal per week, where you won’t count your calories at all; yes you deserve it!

Women’s Nutrition Plan To Maintain Weight
This women’s nutrition plan will be the basis for the other ones, so take notes. Just a few changes will be made in order to hit your macronutrients.
Download the women’s nutrition plan!

Nutrition Facts

Carbohydrate: 35%
Protein: 35%
Fat: 30%
Calories: 2200 calories
Meal 1 – Breakfast (470 calories)

250ml Skimmed Milk (1 glass)
1 Large Banana
20g Oats
32g Peanut Butter (2 Tablespoons)
Snack 1 – Morning (350 calories)

40g Almonds
1 Apple
Meal 2 – Lunch (500 calories)

60g White Basmati Rice
100g Carrots
200g Broccoli
1 Chicken Fillet
Snack 2 – Pre-workout (250 calories)

250ml Skimmed Milk (1 glass)
1 Apple
1 Scoop Whey Protein (25g)
Snack 3 – Post-Workout (250 calories)

0.5 Large Banana
2 Scoops Whey Protein (50g)
Meal 3 – Dinner (380 calories)

200g Green Beans
1 Salmon Fillet Frozen
1 Tablespoon Olive Oil
Women’s Nutrition Plan To Get Toned
The women’s nutrition plan to get toned will use the same organization as the maintenance one. However, we will make a caloric surplus with a few changes in the meals.
Download the women’s nutrition plan!

Nutrition Facts

Carbohydrate: 40%
Protein: 40%
Fat: 20%
Calories: 2500 calories
What food has been added or removed from the maintenance nutrition plan?

Meal 1 – Breakfast

16g Peanut Butter (1 Tablespoon) instead of 32g
1 Scoop Whey Protein (25g)
Snack 1 – Morning

20g Almonds instead of 40g
250g Greek Yoghurt 0%
Meal 2 – Lunch

200g Carrots instead of 100g
Snack 2 – Pre-workout

375ml Skimmed Milk (1,5 glass) instead of 250ml
Snack 3 – Post-workout

250ml Skimmed Milk (1 glass)
1 Large Banana instead of 0.5
Meal 3 – Dinner

100g Carrots
1,5 Salmon Fillet Frozen instead of 1
Women’s Nutrition Plan To Lose Fat
The women’s nutrition plan for losing fat will use the same structure as the maintenance one. However, we will make a caloric deficit with a few changes in the meals.
Download the women’s nutrition plan!

Nutrition Facts

Carbohydrate: 30%
Protein: 40%
Fat: 30%
Calories: 1950 calories
What food has been added or removed from the maintenance nutrition plan?

Meal 1 – Breakfast

Oats removed instead of 20g
48g Peanut Butter (3 Tablespoons) instead of 32g
1 Apple instead of 1 large banana
Snack 1 – Morning

20 Almonds instead of 40g
1 Apple Removed
1 Scoop Whey Protein (25g)
Meal 2 – Lunch

White Basmatic Rice removed instead of 60g
300g Broccoli instead of 200g
200g Carrots instead of 100g
Meal 3 – Dinner

100g Carrots
0.5 Tablespoon Olive Oil instead of 1
You Can Download Each Women’s Nutrition Plan
Get Toned
Maintain Weight
Lose Fat

In Conclusion

This women’s nutrition plan will help you get toned and lose fat, but remember this should be used as an example of how you structure your meals. We all have different bodies, it’s important to listen to it.

Let’s summarize what we’ve just learned:

Nutrition is key to obtain the body you want!
Change your daily calorie intake according to your fitness goals.
Watch your macro nutrient ratio and listen to your body.
Calories are calories. Care less about whether it is healthy or not and hit your macronutrients.
Indeed, eating healthy is good for your body, but if you’re on a cheap diet you can’t always go healthy.
This women’s nutrition plan is an example, change it to what you can afford.
Take time to prepare your meal plan according to your schedule.

Lift Heavy Stuff, eat balanced meals and have a attitude of gratitude! We are all truly blessed and are able to choose what goes in our body and mind. This is your year my friend! Hold Nothing Back! Never Stop and Never Settle, for Greatness is with us all!

Your friend and coach,

Crystal aka Barbell Barbie. NY

References:

http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/7_day_diet_meal_plan_to_lose_weight_1200_calories
http://www.gymaholic.co/articles/nutrition/59/women-nutrition-plan-toning-and-lose-fat

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No ifs, ands, or buts: If you want a nice butt, you must train for it. If an Olympian wants to be the fastest swimmer, longest jumper, or most precise marksman, she has to train for it. The swimmer isn’t going to swim twice per week, then head over to the archery range a couple times, and follow it up with a few hours of sprint drills. She’s going to swim until mastery is achieved.

The rules are no different when it comes to building a strong, round pair of cheeks. But there’s an additional upside here: Prioritize butt-building—namely getting your glutes beastly strong—and your entire body will look incredible.

For that reason alone, it’s almost your duty to train that booty, and train it well. Here’s how to build stronger glutes and get that desired physique:

PICK WELL FOR YOUR POSTERIOR
Set up your workout regimen to directly correlate with the outcome you want. If you want a better booty—and more important—a better body, you need a program that matches that goal. Sounds simple, but so many workouts performed by women are way off the mark, even when they are designed specifically for women. Don’t even get me started on the typical “bro-gram” that many women do in the gym.

Glute building is different than powerlifting. Muscles don’t know weights, they respond to mechanical tension, metabolic stress, and muscle damage. It’s not about how much weight you can move, it’s about how much weight you can move with the glutes. Having said that, the stress you apply to your glutes needs to increase over time, whether that’s weight, time under tension, volume—whatever. You won’t improve your glutes if they never have to adapt to new stimuli.

BETTER GLUTES TRAINING REGIMEN
Put together a workout to help you get started. Note that 66 percent of the exercises target the glutes from multiple angles. The remaining percentage involves compound upper body exercises.

For best results, do a full-body workout that includes some glute work four times per week.

Don’t focus on how long you train, but how efficiently. A typical training session can last between 45 and 60 minutes. Don’t let this year pass you by. Control your health and wellness. We have one life. Lets make the most of it! Never stop! Never settle.

But all of this is just advise. You can do whatever the fudge you wanna do

Keep growing strong,

Crystal aka Barbell Barbie.NY

References:
http://www.livestrong.com/article/97293-butt-exercises-women/
http://www.my-health-site.com/butt-busting-exercises.html
http://www.fitnessmagazine.com/workout/butt/exercises/our-top-10-exercises-to-tone-your-butt/

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