Anonymous said: Hi:) I started takin care of my body like 2 years ago, but half a month now i've been eating a lot better. Basically I eat clean but without the protein (I've never liked it that much, I swap it for veggies), and I do 20 mins of cardio and 40 of lifting and strenght exercises. I just wanted to know if thats ok? Thanks <3 And by the way your blog is awesome and really helpful!
You need protein! Protein doesn’t have to come from animal meat. There are tons of healthy vegetarians who get their daily needed protein.
The best sources of protein when not eating meat:
- Black beans
- Peanuts (yay peanut butter!)
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Whole wheat bread
- Greek yogurt
So eat your protein! It’s important that you’re not only feeding your body with clean food, but also making sure your body receives all the vital nutrients, vitamins, and minerals it needs to survive. Permalink
Anonymous said: I've plateaued I think. I am 5'5-ish I went from 240-ish to 190-188 over the last year. I've continued to watch what I eat but am forgiving when I slip up and have a bad day. I continue to do my workouts, but that number just wants to stay. I have however noticed my legs,hips, and waist have slimmed a bit this last month and I need to go down another pant size.. Any advice/tips/suggestions on how to get that number down?
I’m pretty sure we are the same person haha. I’m 5’5 and also started around 240 and have maintained 185-190 the last two years. In all honesty, what matters is if you’re happy. If you want to lose the last bit of weight, then you may have to buckle down and try harder than you’ve ever had to. My problem has been keeping my working out consistent, so I’m trying new classes and things to switch up my workouts and get me committed to 5-6 days a week. And for you, maybe you should look into calorie counting if you’ve stopped doing so? Just being able to see how much you’re putting in might help you figure out if that’s the underlying problem. While I believe in indulgences, we also have to remember that you can’t work off a bad diet at the gym - what you’re eating is often more important than how you’re burning it off. You could try a reward system where you allow one cheat meal a week, or you give yourself so many rewards per month, whether it’s eating out, having your favorite dessert, or having a cheat meal.
I have more plateau tips in the FAQ, but if you’re seeing your inches slimming down, then that’s still progress! The scale will catch up eventually. Permalink
Anonymous said: If i'm doing squats will it make my thighs look bulky, like by gaining muscle there?
Squats will shape your thighs and butt. They will add muscle, yes, but you will not get “bulky.” Permalink
Anonymous said: hi, a few months ago i started eating clean and working out but the eating thing just didnt work for me, i ended up binging so much to the point where i actually put on weight while still working out every day. so i gave up on eating clean, i still eat healthy, lots of fruit and veggies but i allow myself to eat a bit of whatever im craving. i still do cardio/weights a couple times a week but im not losing any weight at all. im stuck at 160 lbs (im 5'7 with a large body frame) please help me :(
I think you are eating clean because a part of eating clean is allowing for indulgences. Have you tried finding healthier substitutions for the things that you crave? I allow myself to have what I crave as well, but I’ve altered it to fit into a clean eating approach. For example, if I crave a burger and fries I will make a turkey burger patty wrapped in lettuce (add some avocado, cheese, tomato, all that good stuff) and then sweet potato fries or even regular fries, just homemade and baked instead of fried. Or if I’m craving ice cream, I mash up a banana, add a tablespoon of peanut butter and maybe a teaspoon of vanilla extract, then throw it in the freezer for a bit (it’s also yummy with dark chocolate chips added). Or make a yogurt and fruit parfait. My approach has always been making clean eating fun. You don’t have to give up eating the things you love - just alter them.
And I would also suggest working out 5-6 times a week if you can. It doesn’t have to be an intense workout every day, but being active for at least 30 minutes 6 days a week will definitely help you to see results. Don’t be afraid to switch things up! Permalink
Anonymous said: So I know that working out burns calories, but does it do anything to the nutrients in your body? For instance, since calories come from carbs/protein/fat does your body somehow "burn" those away as well?
I found THIS article to be really helpful in explaining it all. Basically, exercise converts the fuel stored in your body into energy to perform the movements, so you want to replenish your body’s fuel storage throughout the day. That means eating a well-balanced diet to make sure you’re constantly providing your body with everything it needs to function properly. Electrolytes are the biggest thing lost when we sweat, which is why it’s so important to stay hydrated and rebalance your body’s electrolyte count (also why gatorade is such a popular sports drink, because it has added electrolytes in it). Permalink
Anonymous said: I've found my self becoming a bit less motivated lately. So I've decided to set up a goal, which I've never done! So my question is what is a reasonable amount of inches to lose in a month (ie. waist, stomach, thighs, etc.)?
Honestly, setting an inches goal like that in a month might not be the best just because every person is different. You could lose anywhere from half an inch to 5 inches in a month from a certain area, depending on how much you weigh now, body fat percentage, etc. If you want a weight goal, you could say 1-2 pounds a week, making maybe 5-10 pounds in one month. A better idea though would be to make fitness goals because they are something you can work towards and don’t have to guess as much as to whether your body is capable of doing it. Let’s say you can only run a mile right now, why not make a goal to run a 5k in a couple months? Or if running’s not your thing, try to work on setting PRs in lifting or going from 30 minutes to 45 minutes in cardio. You know yourself best and what you could achieve in a month’s time. Permalink
Anonymous said: I've been using the elliptical machine and I was wondering if it gives you muscle or leaner leg? Im afraid to get huge muscly legs, all I want to do is to tone it down.
Muscle = lean. People have this irrational fear of building muscle, like if they lift a weight they will become a body builder overnight, but I promise it doesn’t work like that. The elliptical is a form of cardiovascular exercise, and cardio = calorie burn. You’ll only get “huge muscly legs” if you actually want and try to get “huge muscly legs.” Do some cardio, lift some weights, and tone and you will get the lean look you want. Permalink