Strength When Leaning Out

A quandary I often face:  Losing strength as you lean out.    I always want the best of all worlds.   Don’t we all?  

When you are dieting down, it is a fact that you will lose strength.    It varies but an average is for every 10 lbs.  you lose in bodyweight, you will lose  about 5% in total strength.     This is specifically true if you do hardcore dieting.   You will indeed lose energy and endurance. 

However, if you just cut back a little (slower and not as drastic) and  stop doing cardio more than 2-3 days a week,  there shouldn’t be near the loss in strength.   You will get lean but it will take more time.

Bottom line:  Pick your goals, but for overall fitness that last a lifetime, lean out slowly and keep up your strength. 

Stay tuned……………

Arnold Schwarzenegger - Quote

"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent." - - Arnold Schwarzenegger

MISTAKE/Popular Bad Advice – Looking Up

Many trainers, fitness magazines and other usually reliable sources recommend “looking up” when performing lifting moves.  Most people interpret this as tilting their head upward.   MISTAKE.    This is not the natural arch in your spine.  Lifting, especially big moves, means hundreds of pounds of weight across your back.  Thus, it puts a huge amount of pressure on the disks.  You need to keep your head neutrally aligned. 

When executing the big heavy moves such as barbell rows, squats, deadlifts and bench, your eyes and head should be forward.  For bent-over rows, since your body is bent-over about 45 degrees, your head should remain neutral, which also means it is 45 degrees to the floor.  For squats and deadlifts, forward means straight ahead, not down or up -- straight spine and natural arch.  

Safety and form are always first.   If you concentrate on those items, you will be able to lift more pounds.  

Stay tuned………………… 

Raspberry-Chipotle Chicken Breasts

My lunch today……….. VERY yummy. !!!

Ingredients:

4 tablespoons sugar free raspberry jam 
1 fresh squeezed lime (for the juice)

1 tablespoon minced chipotle chile, canned in adobo sauce

2 teaspoon minced fresh garlic

Skinless, boneless chicken breast halves  

Dash of sea salt

Preparation:

1. Combine first 4 ingredients in a small saucepan, stirring with a whisk until smooth.  Cook over medium heat 4 minutes or until slightly syrupy.

2. Heat a large pan over medium-high heat. Coat pan with cooking spray.  Sprinkle chicken with sea salt.  Grill chicken until done.

3.  Spoon raspberry mixture over chicken and serve.  

Adapted from Cooking Light – May 2013

Stay tuned………

"Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts." -    - Dan Gable

Lifting Heavy Can Regulate Blood Sugar

This is a very interesting article that I wanted to share.  Blood sugar is key for all of us (not just diabetics). 

Weightlifting Can Help Diabetics

http://www.muscleandfitness.com/training/tips/weightlifting-can-help-diabetics

Stay tuned………….

Robert Anson Heinlein - Quote

"Self-awareness is not just a bunch of amino acids bumping together." - Robert Anson Heinlein

Spring Time – Get Moving Outside !

It is Spring time -- time to get moving OUTDOORS. 

Walking outdoors has so many advantages over walking on a treadmill.     It challenges your core, your balance and stability.   There are many things that you must navigate (obstacles, starts and stops).    There are curbs, sloped sidewalks and roadsides, uphills and downhills.    Going downhill challenges muscles in a completely different way.  

Do not just walk – Power Walk.    You will burn more calories and speed up your metabolism.   Power walking, unlike regular walking, requires good posture, your head up, shoulders back and keeping your core tight.  Walk fast with “power,” not leisurely.  

Get outside and on your way to Spring FITNESS …….. 

Stay tuned………. 

Spicy Pork Lettuce Cups

My dinner on Saturday was this OUTSTANDING dish.

Ingredients:

• 1 tablespoon grated peeled fresh ginger (or ginger powder)

• 6 garlic cloves, minced

• 12 ounces lean ground pork  (I found 96% lean Ground Pork)

• 1 1/2 cups diced seeded cucumber (optional)

• 1 cup diced red bell pepper

• 1/3 cup diced carrot  (optional)

• 1/4 cup chopped fresh cilantro

• 1/4 cup salted, dry-roasted peanuts, chopped

• 1/2 serrano chile, thinly sliced

• 3 tablespoons fresh lime juice

• 1 tablespoon fish sauce

• 1 teaspoon Stevia

• 16 Boston lettuce leaves (or I used Romaine)

Preparation:

1. Combine first 3 ingredients

2. Heat a large nonstick skillet over medium-high heat.   Add pork mixture to pan; sauté 5 minutes or until pork is browned, stirring to crumble.  Place pork mixture in a large bowl.   Add cucumber (if desired) and next 5 ingredients (through serrano), and stir to combine.

3. Combine lime juice, fish sauce, and Stevia in a small bowl, stir.  Add juice mixture to pork mixture; toss.  Place pork mixture in each lettuce leaf.

Adapted from: Cooking Light  March 2013

Stay tuned…………

John Schiefer - Quote

"Mental toughness can take you to the top, and mental weakness straight to the bottom." - John Schiefer

Soy-Marinated Pork

Soy-Marinated Pork

Ingredients:

1 1/2 tablespoons lower-sodium soy sauce

2 teaspoons minced fresh garlic

1/2 teaspoon crushed red pepper

3/4 teaspoon grated peeled fresh ginger

3/4 teaspoon dark sesame oil

12 ounces pork tenderloin, trimmed and thinly sliced (or I used thin boneless pork chops)

2 tablespoons rice vinegar

1/4 teaspoon granulated Stevia

1 cup shaved carrot

1/4 cup (1-inch) diagonally cut green onions

1/4 cup fresh cilantro leaves

 1. Combine first six ingredients in a medium bowl, stirring with a whisk.   Add pork to bowl; toss well to coat.   Let pork mixture stand at room temperature 15 minutes.

2. While pork marinates, combine vinegar and Stevia in a medium bowl; stir with a whisk. Add carrot, onions, and cilantro; toss to coat.

3. Heat a large skillet over medium-high heat. Spray pan with cooking spray.  Add pork to pan; cook until done.

4.  Eat on plate or use a hamburger bun.  Divide carrot mixture evenly on top of pork.  

YUMMMMM

Adapted from Cooking Light April 2013

Stay tuned……