thighs – Page 2 – Welcome to The Tyra Hill Show

May 23, 2014

Water Weight

Water weight seems to be an issue for some of us. It seems that we want to shed every extra pound we can. You know I’m not in favor of constantly weighing yourself and trying to make that number change. What I am in favor of is doing the basic fundamentals necessary to lead a healthy lifestyle. Therefore, with this post I won’t approach from a intent on changing the scale number, but more so from a “self-check” aspect. If you are retaining water. Try these changes……

Drink more water. Believe it or not, you may be retaining water because you haven’t been drinking enough of it in the first place. Lack of water affects your kidneys, which in turn affects your liver, which stops doing its job of burning fat. Not only that, your body doesn’t have the fluid it needs to flush out waste, so it holds on to what water it has, causing you to feel fat and bloated.

Sip steadily. The best way to take water is to drink small amounts continuously throughout the day. Chugging a gallon of water doesn’t provide your body with the water it needs because that “flood” of fluid gets passed on to your bladder and only a slight amount is absorbed by your body.

Reduce salt intake. This is one of the most important steps in reducing bloat because it has an immediate effect on the way that your kidneys control the water balance in your body. Too much salt causes the body to retain water leading to bloating and swelling, particularly in the limbs.

Eat your fruits and vegetables. Fruits and veggies not only contain a lot of water, they’re also high in bioflavonoids and Vitamin C, two substances that strengthen tissue and reduce the tendency of capillaries to leak fluid into surrounding tissue spaces.

Get moving. Exercise can help eliminate water weight through perspiration. You lose excess water as well as the sodium that causes you to retain the fluid.
Exercise helps to widen blood vessels. That means more fluid can get to and go through the kidneys to be excreted.
Get into a regular exercise routine. 30-40 minutes of daily exercise can help combat water retention, increase your metabolic rate and prevent constipation.

Sweat it out. Sweating is a quick yet very temporary way to lose water weight. It opens the pores for deep cleaning and rids the body of excess salts and water. Water weight lost through heavy sweating will be quickly regained once fluids are replaced ( soon after consuming fluids). If you have irregular blood pressure are pregnant or sensitive to heat, you should not sauna. Do not sauna for longer than 20 minutes. Remember this is not a permanent solution to shedding water weight so making the sauna, body wraps, garbage bags, saran wrap and any other apparatus a regular part of your weight loss regimen is a waste of time and money.

As you can see from the information provided, this is an internal issue, not and external one. This means it needs to be handled internally, not externally. Whatever the reason for water retention, this is about health and should be approached in that fashion.

~its about what YOU see in the mirror~

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May 19, 2014

How to maintain weight loss or muscle building progress

Sometimes when we approach our weight loss or muscle building goals, we develop a routine. That routine may work for us for a little while, but there will come a time when we hit a (Exercise) plateau.

(Exercise) Plateau/homeostasis : A level at which the body stops responding to a certain activity.

See, the body is highly adaptable. It always wants to find the most efficient way to perform tasks. It will allocate more blood flow and oxygen to certain muscles that perform repetitive tasks, or use fat stores for energy to accomplish…..depending on the goal trying to be obtained. Once the body can perform that task without strain on the system, it no longer has to adapt. When it no longer has to adapt, you no longer reap the benefits.

What must be done? One of three things, evaluate your nutrition habits, change your exercise routine,or decondition the body by taking a two week break from the performed activity. My recommendation is to change the routine. Present the body with a new challenge to adapt to……..Plain English coming in 3,2,1….If you’re running on the treadmill for 45 min without taking a break, and your body isn’t changing anymore, you need to cut calories, or do a different activity that you aren’t used to. If you’re benching 225lbs., 15 times with now problem, and you can’t get any bigger, then its time to add more weight (only 10lb increments). This is called “muscle confusion”

One thing I ask my clients is “if your body is used to it, why should it change?” So if you can jog for 30min at a good pace, but your goal is to lose weight (not a long distance jogger),then maybe its time to start running. Maybe its time to start lifting. Maybe its time to start swimming. There are so many activities to choose from to achieve your goals, the question is “will you step outside your comfort zone and try something new?” I’ve posted some different activities in the past, but ultimately its up to you to change your routine from what you’re used to, to something that presents a different challenge.

~its about what YOU see in the mirror~

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May 12, 2014

I lost 100lbs in 3 weeks!

THESE ARE REAL ADVERTISMENTS

So your friend tried this new diet, and they’re telling everyone about it. It sounds crazy, but you are thinking of giving it a try anyway. The diet consists of eating whatever you want for one day and fasting for two days straight. It worked for them but you know its unhealthy. What do you do? I’ll tell you what you are going to do, have some patients, continue to do what you’ve learned, and be consistent in your efforts. All too often there is a comes a miracle diet, miracle powder, miracle pill, miracle drink that will change the way you approach health and fitness all together. It lasts for a couple months, dies out, then the next big thing hits the market. Sometimes you end up with lawsuits like Fen Phen(http://abcnews.go.com/Health/story?id=118016) and Ehpedra(http://www.lawyersandsettlements.com/lawsuit/pph_class_action.html#.U3C2pPldXEw). Ok, one may lose or gain weight from a ridiculous diet depending on their purpose, but at what cost? I often advise people to consider approaching health from the inside out. On the outside they may have changed but what ill-effect will it have on your liver, kidneys, arteries, etc. Being healthy is about more than looks, its a “total” body concept. I wouldn’t want you dropping 100lbs but still running the risk of keeling over from a heart attack because your focus was only about your weight and not health in general. I know its not spectacular and dramatic to hear “drink water, eat veggies and fruit, lean cuts of meat, no white starches or wheat, no sugar.” Its fairly simple……too simple. I think that’s why some flock to the abnormal. The funny thing is its becoming abnormal to eat in that fashion. I get criticized on a daily basis myself. “You don’t eat this?!” “You only eat how much of that?! “You crazy!” I also think that’s why these so called miracle cures/diets become so popular. It seems that it has become more widely accepted to parade around saying “I’m on a diet right now”, than it is to “live” a healthy lifestyle and cut things out you don’t need. Don’t be deterred, make your changes as you see fit. Hold your head up and continue to apply what you’ve learned. That criticism is people’s way of making themselves feel better about their current state and choices (I will be talking more about that one day). So remember, my slogan is more of a self-esteem building concept. Its not meant to be looked at superficially, and the results you seek should be from a health stand point not a superficial one. Therefore, no matter what results a person has, the very first thing your should consider is “How did they achieve them”. If it doesn’t sound healthy, its probably not……..

~its about what YOU see in the mirror~

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May 9, 2014

Results with Little or No Effort!!!

That’s an appealing title isn’t it? It seems that in this day of fitness a great majority of people want results with little to no effort. People wonder why it takes them so long to reach their goals but won’t approach them in a logical manner. If little to no effort is how you got the way you are now, then how can you expect to have the opposite effect on your body from that same approach? If you are saying in your head “something is better that nothing” right now, then I’m speaking to you.

What is your INTENSITY level when you exercise? Do you expend all the energy you have in the shortest amount of time, or do you try to conserve energy until the predetermined time has elapsed?……….Plain coming english in 3,2,1……Do you 1. Go hard, catch your breath, then go hard again? OR 2. Go through the motions until your 30min. or however long you decided to workout has past…….on your cellphone, talking to your friends, reading a book, looking at everyone else like they’re crazy cause they’re sweating all over the place. Walking out the gym looking the same way they did coming in. Then get online talking about how you got it in at the gym today. (are you uncomfortable reading this right now?) Understand this, no matter what it is in life, your approach dictates your outcome. If you want mediocre results then give a mediocre effort. If you want life changing results then give a life changing effort. If you want the effects to last short term then give a short term effort. If you want the effects to last long term, then give a long term effort. Simple logic. These post are a direct result of what I see everyday. I have people coming to me on a regular basis asking how can they reach their goals, but wait til the VERY last second to start achieving them, with a laundry list or things they don’t want to do. It seems everyone wants that spectacular “after” photo, but will put more effort into searching for the easiest way to get there, with as little effort as possible, than actually working towards that goal.

Take a look at these pics and decide who’s going to reach their goals quicker……

The reason I chose this topic is because this is how the fitness industry makes BILLIONS. They tell you what you want to hear…..QUICK, EASY, CONVENIENT. Well I’m going to tell you the exact opposite. Get up! Get out the house! Skip putting on make-up (ladies)! Put the phone down! Close the book! AND GO HARD! Go until you need to catch your breath. Go hard until it burns. Go hard until you need to lay down in the middle of the floor no matter where you are. Get up and do it again…….and after that, get up and do it again. This is how you change your life.

~it’s about what YOU see in the mirror~

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Apr 30, 2014

Recovering From Your Workout

Getting fit is more than just the activity you perform. Your recovery time is just as important.

I don’t have to tell you to get your butt in gear…..well some of you I do. What I might also have to tell you that spending hours lifting, running, and jumping day-in-and-day-out will stall your progress. Rest and recovery are essential components to any strength and conditioning program and most coaches and trainers would argue it’s just as or more important than the lifting itself. Recovery must occur before progress can be made. It’s important for staying injury free, long-term consistent training, and maxing out from time to time.

Here are some recovery tips I’ve gathered from varios sources to help you.

Rest– Getting plenty of sleep and resting your body may be the most effective treatment. 8 to 10 hrs of sleep a night is ideal. You actually burn calories in your sleep while your muscles recover from resistance training.

Hydration – Drinking plenty of water can help flush out toxins from your body and prevent dehydration, which can make muscle soreness even more painful. While there is no consensus on how much water you should drink, somewhere around 1/2 your body weight in ounces of water per day is a good starting point.

Blood flow: Circulation of blood in and out of a stressed body part improves speed of recovery. Techniques that can improve blood flow include cooling down after your workout with a walk or easy bike ride, performing light stretching during or after each workout, alternating every 30-60 seconds between hot and cold running water in your post-workout shower, taking an ice bath after a very strenuous weight training workout or long run, and performing a light walk, swim, or easy exercise routine the day after a hard workout.

Pre & Post-Workout Nutrition – My formula for this is to consume a healthy carb (usually 1 cup of raw almonds,walnuts, and dried fruit) and water pre-workout, and a healthy carb (piece of fruit) and protein (1 boiled egg) post-workout.

Topical Creams – creams like Ben Gay and IcyHot provide the perception of pain relief, but have no effects on the underlying muscle.

NSAIDS – nonsteroidal anti-inflammatory drugs like Advil and Alleve can help relieve the discomfort of muscle soreness. It’s not advisable to use NSAIDS on a consistent basis, but rather for an acute bout of soreness.

Stretch! Stretch! Stretch!– it is very important to legnthen the muscles for good range of motion. Most cases of muscle pulls are because the muscle hasno elasticity. You see this alot with body builders. Their biceps are so tight that the can’t straighten their arms. Tight muscles are one of the main causes of pulled hamstrings.

The top 3 inhibitors to making progress in your training are….

1) Lack of sleep

2) Lack of proper nutrition

3) Overtraining

The best way to avoid very sore muscles and improve recovery is to use a progressive exercise program where workouts become harder at a measured pace over time. Remember not to try to accomplish all your goals in one day. Pace yourself. It took you this long to get to wherever you are now. Give yourself time train and time to recover.

~its about what YOU see in the mirror~

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Uncategorized

Apr 25, 2014

Diabetes

Diabetes mellitus refers to a group of diseases that affect how your body uses blood glucose, commonly called blood sugar. Glucose is vital to your health because it’s an important source of energy for the cells that make up your muscles and tissues. It’s also your brain’s main source of fuel.

If you have diabetes, no matter what type, it means you have too much glucose (sugar) in your blood, although the reasons may differ. Too much glucose can lead to serious health problems.

Chronic diabetes conditions include type 1 diabetes (born with) and type 2 diabetes (poorn diet and activity level). Potentially reversible diabetes conditions include prediabetes — when your blood sugar levels are higher than normal, but not high enough to be classified as diabetes — and gestational diabetes, which occurs during pregnancy but may resolve after the baby is delivered.

Type 1 diabetes is a serious condition that occurs when the pancreas makes little or no insulin. Without insulin, the body is unable to take the glucose (blood sugar) it gets from food into cells to fuel the body

Type 2 diabetes usually occurs slowly over time. When the body is exposed to large ammounts of glocose (sugar), your body’s cells start to become resistant to insulin (know as receptor downregulation). The cells can’t absorb the glucose for energy, so it stays in the blood (high blood sugar) Most people with the disease are overweight when they are diagnosed. Increased fat makes it harder for your body to use insulin the correct way.

Type 2 diabetes can also develop in people who are thin. This is more common in the elderly.

Family history and genes play a role in type 2 diabetes. Low activity level, poor diet, and excess body weight around the waist increase your chance of getting the disease.

Let’s talk more about type 2 diabetes. Why? Because it’s the most controllable. What we eat is just as important as how much we eat. Take wheat, corn, and white starches like potatoes and rice for instance. These foods are converted into sugar. So much in fact that if you have diabetes, the first thin that’s recommended to cut out is wheat. It can spike your blood sugar higher than a candybar. For this reason I recommend cutting back drastically on these food items. They should not be part of your normal diet. Too often these food “have” to be eaten with a certain meal. Shrimp, veggies, rice. Steak, bread, potatoes….Why? Who said? Certainly your body isn’t agreeing with this idea. Let’s break these habits. Let’s take responsibility for our health. Just because the dinner you order comes with these items, does not mean you have to consume them. Remember what is important…….

~its about what YOU see in the mirror~

http://www.mayoclinic.org/

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