Chicken Tuna!
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Jan 092010
From our resident personal trainer Casper:
I am a member over at bodybuilding.com forums and have been for about ten years. I really use the place as a reference guide as it is a wealth of information. Well there is also a member there who I have seen in and out of the forums and she goes by the name of chickentuna. I won’t lie, I have checked out her pics on more than one occasion, but I never actually checked out her web page.
It seems that everyone has a page or a blog or whatever. As much as you may like someone there are only so many hours in a day and you just can’t be friends with everyone. Well this morning as I was taking my 10 minutes of internet time to check email, print out my news for the day (I just print and go) I stopped by bodybuilding.com and caught out of the corner of my eye the word chickentuna and her website so I took a couple of extra minutes to check it out.
Getting right down to it, she makes a ton of sense and I wish I would have dropped by sooner. She has a no B.S. approach (which I prefer) She explains what it is that she does to look the way she wants to, and bluntly explains that this probably isn’t for you…. BUT if it is for you, its probably gonna suck real bad.
She keeps her diet very simple and leads a disciplined lifestyle. In her site she has a list of foods which I thought was very sensible and as she calls it “plain food” Given the list of things that she eats I could come up with tons of different meals but as she says herself she doesn’t cook, so if you can cook thats all the more stuff you can do with it.
If for nothing else the site is motivational, and really is worth the look. I love the rant page she has and the last paragraph “lucky” is priceless.
Her page is http://www.bunklers.com/
and her progress pictures over at bodybuilding.com are Here
You can do it!!!
What I Learned on My Vacation
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Oct 212009
Well Casper is back with an eye opening look at the American way life – from someone who is American, but no loner calls the US home:
Well after a much needed vacation (been three years already) I have had some thoughts. My wife finally convinced me to go “home” whatever that is. I was opting for taking a trip to Thailand or India or Dublin or Greece or Argentina or Cape Town or some other great place I have not yet seen… but the winning argument was that my folks have never seen the baby and hadn’t seen the oldest since she was a baby.
So while I was back home I could not believe how overweight people are. Consistently I was counting 8 out of 10 people were over weight, 2 of which were grossly obese. My wife didn’t even believe my decleration until I said check it out for yourself. then she really started to look and was like ” Wow your right ”
I understand that typically asian people tend to be ectomorphs but this isn’t always the case just look at sumo wrestlers and the people who frequent McDonalds (not kidding… if you want to see a fat Japanese person go to McD’s) The one difference I have to say though is that the diet we eat here in Japan is drastically different. Lots of veggies, lots of raw fish, a little beef, a little chicken, a little tofu and a small bowl of rice with every meal. The food here has not been mass produced by agribusinesses using NPK and GMO. While “Certified Organic” is not as big of a deal here, a lot of the food here is organic anyways, there just isn’t a great need to get certified.
Now for the hard truth. I kinda did crude experiment. I am a pretty lean person, after a fight Iwill take a week or two off of training. Not totally off but I give my body some time to recoup. So I will put on two or three pounds. Not really a big deal. So while home on vacation I pretty much said I am just gonna relax. I am not gonna hesitate on moms good ole apple pie, baklava, brownies, and pecan pie. Or my sisters cheesecake ( she also makes a mean bowl of mashed potatoes), or my dads grillin two full cows. I decided I am gonna actually have a real vacation and just let the discipline slide. I’m not going to mention the Mead and Beer my family makes.
The hard truth is that American food has caused me to gain 17 lbs in 6 WEEKS!!!!!!!
Now this doesn’t matter to me because already back into training for the last week I have lost 5 lbs. Now that jet lag is over I can actually train unhindered. The fact is the American way of life will KILL you. I can’t see it any other way. Pay attention to what your putting into your body. You can do it!
Oct 012009
Cnn.com had an excellent article discussing Why We Eat Too Much an How to Gain Control. The three reasons they gave are all reasons I cna relate too and are the main reasons why I’ve had such a hard time droping the weight this go around:
1. You’re not getting enough sleep
Missing out on your zzz’s not only puts you in a mental fog, it also triggers a constellation of actual metabolic changes that may lead to weight gain. A lack of shut-eye harms your waistline because it affects two important hormones that control appetite and satiety–leptin and ghrelin…According to a study published in the Annals of Internal Medicine, people who slept only four hours a night for two nights had an 18 percent decrease in leptin (a hormone that signals the brain that the body has had enough to eat) and a 28 percent increase in ghrelin (a hormone that triggers hunger), compared with those who got more res
How to get control:
When we’re exhausted, we hunger for just about everything in sight, especially if it’s sugary or high in carbs. That may be because these foods give us both an energy boost and comfort (since lack of sleep is a stressor), Knutson says. To quell the urge for fattening foods and still get the energy kick you need, reach for a combination of complex carbs and protein.
2. You’re sabotaged by stress
Constant stress causes your body to pump out high doses of hormones, like cortisol, that over time can boost your appetite and lead you to overeat. “Cortisol and insulin shift our preferences toward comfort foods–high-fat, high-sugar, or high-salt foods,” says Elissa Epel, Ph.D.
How to get control:
When we’re exhausted, we hunger for just about everything in sight, especially if it’s sugary or high in carbs. That may be because these foods give us both an energy boost and comfort (since lack of sleep is a stressor), Knutson says. To quell the urge for fattening foods and still get the energy kick you need, reach for a combination of complex carbs and protein.
3. You’ve got fatty foods (literally) on the brain
We’re hardwired to hunger for fatty, sugary, salty foods because, back when our ancestors were foraging for every meal, palatable eats meant extra energy and a leg-up on survival, says Dr. David A. Kessler, former commissioner of the Food and Drug Administration (FDA) and author of “The End of Overeating: Taking Control of the Insatiable American Appetite.”
How to get control:
Avoid eating your favorite treat if you’re in a particular mood, if it’s a certain time of day, or if you’re in a specific place; this will prevent you from creating a triggering link between those feelings or locations and that treat, Kessler says. And since the smell and sight of fatty, sugary foods is pure temptation, try to keep yourself from passing the bakery or ice cream shop you can’t resist.
Read the rest of the article. I can definitely relate to the first two reasons. The lack of sleep combined with high levels of stress had me craving every fatty, salty, sweet thing I could get my hand on. I learned that eating protein helped quell my hunger and drinking lots of water helped kill the cravings for salty/sweet things. It’s been helping, especially as I get my stress levels down an have ben geting more sleep.
Can you relate to this article?
What are your strategies for dealing with sleep and stressed induced hunger?
Eat and Think Yourself Thin?
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Sep 162009
While I may be able to eat myself thin I doubt very seriously I can think myself thin. The folk over at Blackdoctor.org seem to disagree however:
Exercise is only half of the equation; what you eat is the other half. Your attitude towards food can either make or break your weight loss regime. Follow these simple rules to slim down.
The Way to Eat
Eat MUFA. Monounsaturated fats (MUFAs for short, pronounced MOO-fahs) come from the healthy oils found in plant foods such as olives, nuts, and avocado. Include a MUFA at every meal. Incorporate a serving of one MUFA-rich food every time you eat.
Have a clear calorie goal. Consume four 400-calorie meals a day. Significant weight loss requires calorie control. For the average woman, 1,600 calories per day is ideal because it’s low enough to create weight loss while maintaining energy and preserving calorie-burning muscle.
Eat often. Have a meal every 4 to 5 hours to help control your blood sugar and hunger and keep your metabolism in high gear.
The Way to Think
Manage stress. This emotion causes a spike in the hunger-stimulating hormone cortisol, sending you straight for the sweets. And when cortisol is high, extra calories are deposited directly as belly fat.
Ask for help. Among people who have permanent weight loss, 70% reported having strong social support, compared with only 38% of those who lost and regained weight. Recruit others to join you (or encourage you), or sign up for an online support group…Keep reading.
The “mangae stress’ tip I can relate too. Not only will you eat yourself fat if you’re reeally stressed, but no matter how much exercising or eating right you’re doing the weight willnot come off.
Talk about frustrating.
As far as asking for help, studies have shown that black women in particular lose weight in groups, but not so well solo, so if you have some freinds you can join up with so so. Hell, make a game/competition of it. Loser has to by everyone dinner…or something.
Black Women’s Health: Using Weights to Get Fit
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Sep 092009
I have a serious pet peeve when I see black women in the gym using three pound weights to complete a weak workout. Many times I’ve seen trainers tell women they should use light weights and high reps to sculpt their bodies. This is a joke. Or women who forgo weights altogether for fear of looking like a man. Also a joke.
Weight training should be an intergal part of black women’s health and fitness regime. BUT proper weight training is key. Throw out the light weights and start lifting heavy. Here are a few tips on how to properly use weights to sculpt your body:
1. Perform dumbbell exercises that recruit as many big muscle groups as possible.
Dumbbell lifts like squats, deadlifts, rows, presses and cleans, snatches and jerks require a lot of big muscle groups to complete the movement. Plus, using big muscle groups allows you to use heavier weights. Using more muscle with heavier weights means more muscle!
2. Perform dumbbell exercises that require a great deal of energy.
Heavy grinding exercises, explosive exercises and combo matrixes require a lot of energy for completion. Expending more energy means less fat!
3. Perform dumbbell workouts in such a manner as to simultaneously build muscle, improve cardio-respiratory endurance and burn fat.
Doing workouts like super sets, timed circuits and peripheral heart action training, you can make your dumbbell workouts SUPER efficient. You’ll get the most out of your training time by attacking your body on many fronts!
Since black women gain muscle faster then other groups of women, with proper training and using these techniques, you can have the sexy physique you’ve been dreaming of in record time.
12 Tips to Staying Motivated
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Aug 262009
Keeping up the day to day of working out can be tough. Motivation is key, but keeping up that motivation, particularly if you don’t like working out, can be just as difficult as saying no to that extra piece of cake. Well The Health and Fitness Guide offers 12 Keys to Staying Motivated:
# 1. Vary your routine every so often to prevent boredom and provide enhanced benefits by working different muscle fibers within the same broad muscle groups. Try different exercises; try doing more reps and lighter weights one day; more weight and less reps another day, etc.
#2. A little bit is much better than nothing and in fact goes a long way. While an hour or so 3 to 4 times a week is great, exercising for 15 to 20 minutes once or twice a week is much better than no exercise.
#3. Work with a trainer when bored or discouraged– even if it is just for a few sessions – to get you back on the right track, learn some new things and rejuvenate your workout.
#4. View work-out time as “your time” to escape from the demands placed on you from others and take care of yourself. Get in a “zone” by focusing on the music you’re listening to, the results you will achieve or how good you will feel after your workout.
#5. Write down your goals – You are more likely to remain committed to them. Also, keep a diary of your workouts and your progress – what gets recorded and measured gets improved.
#6. Workout with a friend – you will push each other and time will go by faster.
Keep reading for the other six.
What do you think?
Do any of these tips resonate with you?
Staying Motivated When You’re Not Seeing Results
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Jun 182009
So how do you stay motivated when you’re not seeing any results?
What’s going to keep you going to the gym or doing that workout video or waking up early to run everyday?
I ask the question because that’s the situation I find myself in right now. My weight is fluctuating between 165lbs – 169lbs which is down from my high of 172lbs, but nowhere near the 140lbs I’m trying to get back too.
It’s beyond frustrating.
I know that my body is prone to weight gain and not so much weight loss. I also know that I gain muscle easily as well so that’s a bit of consolation. So except for the occassional experience with back fat (that’s gone now by the way) I’m not saggy or flabby and I still have a small waist and relatively flat stomach.
But still..
I’m tired of being fat.
And all the running and walking and jumping doesn’t seem to be doing the trick.
Sigh.
It can be tough.
Ultimately I don’t have any major words of wisdom, but to keep going to the gym, doing those videos and waking up and running. I think you have to be very methodical about it. Tracking your weight, being congzinant of what you eat and making the necessary changes if what you’re currently doing isn’t working. Basically you just keep pluggin away because the alternative isn’t an option.
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