We've all felt it! We lift weights and the next day we can barely move without feeling soreness. This, however, is a good kind of sore! It means that you are getting stronger!
Delayed Onset Muscle Soreness (DOMS) is what you are feeling. It is caused by small tears in the muscle fibers that happen when you are lifting. Your body works to repair these tears, but it does such a great job, that it over-repairs. This results in bigger and stronger muscle! The next time you feel DOMS think about how good it feels because you are getting stronger!
Make sure to give muscles a rest in between resistance training so they have a chance to repair before you break them down again. Only lift every other day, or if you like to lift every day then alternate: lower body one day, upper body the next.
Thursday, October 29, 2009
Wednesday, October 7, 2009
The Biggest Loser's Bob Harper Shares Tips on Eating Out Mexican
"First tell the waiter to not bring those chips to your table! I love them and could eat every basket they bring to me....STAY AWAY.Instead place an order for corn tortillas and dip them into your salsa. It is the same thing as the chips except not fried and it will satisfy that craving of wanting to dip.
Instead of refried beans ask for black beans, no sour cream, no guacamole, no flour tortillas, no crispy taco shells.
Okay, now that we have gone through all the NOs let's go to what you can order.
Fajitas are a great choice since the meat will be grilled and your veggies are included. Burritos without the flour tortilla of course.
Tacos can also be ordered if you just get the insides of them.Many times I will order three or four tacos, beef or chicken and combine the insides of all of them on a big salad and bam! There you go. a big taco salad without anything crunchy except the lettuce.
No salad dressing required in a Mexican restaurant, because you have all that good salsa....Ole'!"
Instead of refried beans ask for black beans, no sour cream, no guacamole, no flour tortillas, no crispy taco shells.
Okay, now that we have gone through all the NOs let's go to what you can order.
Fajitas are a great choice since the meat will be grilled and your veggies are included. Burritos without the flour tortilla of course.
Tacos can also be ordered if you just get the insides of them.Many times I will order three or four tacos, beef or chicken and combine the insides of all of them on a big salad and bam! There you go. a big taco salad without anything crunchy except the lettuce.
No salad dressing required in a Mexican restaurant, because you have all that good salsa....Ole'!"
Monday, October 5, 2009
Tips from The Biggest Loser;
Let's face it, you're going to have to eat out some time or another while you're losing weight. It doesn't have to be a big deal. Plan ahead and take some tips from Biggest Losers.
"Request all sauces and dressings on the side, and then use them sparingly. Order nothing fried; food should be steamed or grilled only. Avoid restaurants that are 'all-you-can-eat' or are known for their large portions." — Ruben Hernandez
"Know the restaurant you're going to so you can plan what you will eat. Don't let what other people are ordering sway you or change your plans." — Ryan Benson"
I stick with the salads, always with dressing on the side. Don't feel bad about being picky. Ask the restaurant to leave off things you don't want and pick off all the other foods you know aren't good for you. Have it made your way!" — Suzy Preston"
When going out for your favorite coffee drink, be sure to request fat-free milk and no whipped cream. This will drastically cut fat and calories. Also, some coffee bars make hot beverages in smaller sizes than what's listed on the menu. Ask for an 8-ounce size, which is sometimes called 'short.'" — Rosalinda Guadarrama
"Have a low-fat, high-fiber snack (such as fruit and yogurt or raw veggies) before you go out, to avoid feeling too hungry and to prevent the temptation of overeating once you get there."
— Maurice "Mo" Walker
"When I go out for Mexican food, I order a small portion of fajitas without tortillas. I pass on the sour cream and guacamole and have chicken, lots of veggies, and fresh salsa." — Bobby Moore
"Request all sauces and dressings on the side, and then use them sparingly. Order nothing fried; food should be steamed or grilled only. Avoid restaurants that are 'all-you-can-eat' or are known for their large portions." — Ruben Hernandez
"Know the restaurant you're going to so you can plan what you will eat. Don't let what other people are ordering sway you or change your plans." — Ryan Benson"
I stick with the salads, always with dressing on the side. Don't feel bad about being picky. Ask the restaurant to leave off things you don't want and pick off all the other foods you know aren't good for you. Have it made your way!" — Suzy Preston"
When going out for your favorite coffee drink, be sure to request fat-free milk and no whipped cream. This will drastically cut fat and calories. Also, some coffee bars make hot beverages in smaller sizes than what's listed on the menu. Ask for an 8-ounce size, which is sometimes called 'short.'" — Rosalinda Guadarrama
"Have a low-fat, high-fiber snack (such as fruit and yogurt or raw veggies) before you go out, to avoid feeling too hungry and to prevent the temptation of overeating once you get there."
— Maurice "Mo" Walker
"When I go out for Mexican food, I order a small portion of fajitas without tortillas. I pass on the sour cream and guacamole and have chicken, lots of veggies, and fresh salsa." — Bobby Moore
The Biggest Loser
Just so you all know, the Biggest Loser has started again! It is on Tuesday nights from 7-9 (MT) on NBC (ch 9 in CO). If you have never seen this show, you need to! It is amazing and inspiring! It started a few weeks ago, so if you missed the first few episodes you can watch them online. Enjoy watching this season and feel free to leave comments about which contestants you love, and who you want to see go home! (Tracy is really getting on my nerves!!)
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