(Source: colleengetsmoreawesome, via keep-calm-and-get-in-shape)

peacefulserenityxhealthylife:

suckkitin:

Adipose. Known by the English speaking world as: fat. So, let us learn a little bit about it and then learn how to reduce it on our bodies.

Adipose is stored by our bodies in times of excess to ensure our survival in times of need. An overweight person is more likely to survive long medical therapies like chemotherapy thanks to the excess of energy stored by adipose cells.

As a general rule, fat cells do not increase or decrease in number (note: it’s not impossible for either of these to happen, it’s just not common) instead they just grow or shrink in size. They are given excess sugar to store as energy by insulin and energy is removed for use in the body by glucagon (both produced by the pancreas.) 

So, why the run down? I think it’s important (and super fun… because I’m a geek) to know a little bit about your body part of interest before you change it. :D 

Since we now know that sugar is what is most commonly stored as fat, we can make a pretty good assumption on how to control our level of fat.

• Reduce your sugar intake. (No… NOT FRUIT!!! Fruit is fine thanks to all that fiber!) But other sugars should be reduced (they don’t have to be removed completely!) This includes white sugar, brown sugar, sugar in the raw, honey, maple syrup and agave nectar.
• Have a reasonable carbohydrate intake. Carbs break down into glucose and glucose is sugar. Now, don’t go all psycho on me and play the low/no carb game. That’s what we call a fad diet and as soon as you start eating carbs again, you’ll bloat up. Patience and moderation is needed when it comes to changing your body! Reduce your carbs to about 55% of your daily calorie intake. America is a carb loving country and many people do eat too many carbs… but it’s not an all or nothing system! (YAY!) So have your carbs, but learn to eat them throughout the day and try to not have it as the main course of your meal.
• Make sure you’re getting enough fat. Wait… what? Yup… fat. Eat it! Healthy fats. The unsaturated fats are your new friend, say hello! Olive oil, fish oil, nut and seed oils… you need essential fatty acids (EFA’s or the Omega 6 and Omega 3) to help you lose fat. Crazy, right? Well… not really, when you think about it. EFA’s aid in digestion, in the function of your thyroid gland, liver, kidneys and helps lower cholesterol. Your brain is 60% fat. Whoa! Ha ha, fat head. No, totally true. Your entire nervous system depends heavily on EFA’s. EFA’s cannot be synthesized by the body and must be found by way of a dietary source. Please don’t skip out on your fats!!! I actually take a supplement since some fats are only available from meat and dairy (like CLA.) Make sure you’re getting your fat!!!
• Exercise! Cardio is not the devil (okay, maybe it is… for some of you) but it’s not going to eat your muscles unless you do it to excess. Cardio is great for keeping your heart and lungs strong, and when done with the right intensity and for the right amount of time (this will vary greatly by person and fitness level) you will help kick the unwanted layers of adipose. Also ensure you are doing strength training. Muscle has a high energy demand and will help you to burn fat. So, what does that actually mean? your resting metabolic rate will increase over time and your body will eat up adipose easier.

Hope this helps my awesome anon who asked!

Cheers,
~Bonnie 

This is super helpful, thanks for writing this up!

Bonnie, you are the champion of champions. Thank you for putting the facts into an easy read post, you have such a way with words. Everything I know, you’ve written perfectly. So where I lack, you make up. I admire your education on the subject.

(Source: motivationforfitness, via healthyhippo)

healthylivingforyou:

Legs lifted up and legs set down. Proof that everyone’s calves and thighs look like that when they sit down. Just another example of an unrealistic weight loss goal.

fitnessforthought:

when-in-doubt-run-it-out:

flatabsandthighgaps:

i-will-get-skinny-one-day:

pinkprincess32:

holdyourfuckingown:

denisus:

glitterandnightmares:

exhale-reality:

liikeab0ss:

EVERY GIRL NEEDS TO WATCH THIS

Every single girl who see’s this on their dash… WATCH IT.

real talk. i support 100% what this girl is saying.

this almost has 45,000 notes…shit

this just, oh i really need to try to think like this. everybody should

Preach it sistaaa. Girls are their worst enemies as far as insecurities.

i love her, everything she is saying is BEYOND true.

this this this this this. everything. she is AMAZING.

truer words=never spoken.

this literally inspired me. I feel more beautiful than i’ve ever felt.

this girl is 150% accurate. watch and learn ladies & gents :)

(via yourultimatehealthsource)

icanhasflatstomachplez:

time-willdestr0yme:

This is me, I cross train atleast 5 days a week. My stomach is all muscle, see those rolls? That’s called skin. Stop having unrealistic expectations of your body

^

(via liveforfit)

fitvillains:

Today’s Mantra: Selfish doesn’t have to be a bad thing. :)

Sometimes I get asked why I consider being ‘selfish’ a good thing. My take: there’s a massive difference between being selfish & being an asshole, liar, or jerk.

Being selfish is simply putting YOU (and the life you want) higher on the priority list: it’s making decisions and taking actions that enhance your life. It’s the best way to take care of your relationships, your body, and protect the l…ife you have and/or are working towards. Sometimes people wait until they are resentful of the people around them for taking “advantage” or for being “ungrateful”. Remember that they didn’t make the choice to put YOU last on your to-do list: you did. And it’s always your choice to stay there.

Women seem to need this reminder more often, so here you go: don’t let your needs go unattended for too long… and don’t put anyone else in charge of tending to them. Make & take some time for yourself, even if it’s only a few minutes. Say NO once in awhile. Treat yourself every now and then. And be kind about it.  

Don’t feel guilty for putting yourself first: it’s the best thing for the people around you and may inadvertently empower them to take charge of their own lives.

(via goaltogetfit)

(Source: yestofit, via pro-health-pro-fit)

tobe-ahealthy-girl:

thesumofmypartss:

theskinnyveg:

thinnify:

So many girls on here have completely unrealistic dreams about weightloss. That being skinny will mean no skin folds, no bulging thighs when you sit down, or that they can’t be beautiful without a thigh gap… And many blogs here on Tumblr have done a lot to make these little obsessions into full-blown eating disorders.

Put a stop to the ridiculousness. Join the Fitblrs here that promote clean eating, fitness, and a healthy mind, not restricting, perfection, and obsession.

If you are pro-health and are willing to support those in recovery, reblog this to spread the message. Some people really need help. So let’s help them.

 ALWAYS ALWAYS ALWAYS REBLOG!

this!

I was just thinking about this, because in the cool down of the 30DS Jillian has little folds, and let’s be real, if Jillian has folds, we all will

(via skinniegurlll)

findingthinagain:

I took this on May 28th, 2011. I was seeing the Avett Brothers with my boyfriend and his 3 older brothers and some friends. As we were walking down the street, one of Jordan’s brothers said to me,”Carly, do you count every calorie you eat?” and I just looked at him. I didn’t know what to say. So I said “No. Why do you ask?” I was lying, of course, as this was when I was most obsessive. He said,”Just wondering.” and the look in his eyes was the strangest mix of confusion, intrigue, and concern. I’ll never forget it, and at the time I had no idea why he asked. I knew I was thin, but I told myself I was just an elite runner, like he himself had been in high school and college. I didn’t know why he saw anything out of the ordinary in my body. But now I look at this picture, and I see my ribs in my chest. I see the tendons in my arm. I see how monstrous and loose size 0 shorts looked on me. The funny way the fabric bunched up with nothing to hold it taut. I see now that I was sick. Sick is not special. Sick needs help. Please don’t be like me. See yourself.

(via run-faster-eat-better)

nycfitbunny:

Check this out! It’s the same golden delicious apple. The apple to the left was grown in NY State, and the apple to the right was grown somewhere in the U.S. The amish farmer I got my apples from didn’t speak english :( so I didn’t get to ask him any questions. BUT, when in doubt and your produce has a sticker— this is how to read it!

• If your produce has 4 digits starting with a 3 or 4, it means the produce was  conventionally grown. The produce was sprayed with weed killers and chemical pesticides, meaning it was “conventionally grown, but not organic.”

• If it has 5 digits, and begins with a 9, it means that the produce was organically grown. You can be sure that this produce was not treated with any chemicals.

• A 5 digit code that begins with an 8 indicates that the produce was genetically modified (man intervened by manipulating the genes to produce a larger or brighter colored food). This produce may have been chemically treated.

(via cute-and-curvy)