Worried about Bulking up? Tame your Diet, Not your Workout
bulking up, toning muscles, muscle tone, diet, workout plan
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Many women and some men are concerned about getting too bulky from lifting. While most believe your workout plan is the sole aspect determining whether you bulk up or tone up - it's mostly based on your diet.
Fitness enthusiasts who are worried about bulking up are often scared to step up to the heavy weight rack. Girls, a lot of times, are stronger than they think or make themselves out to be. Scared of losing their feminine figure, they avoid anything heavy. I know several guys who do the same thing - they don't "power lift" because they don't want to bulk up.
While it seems to make sense, there's really no reason to fear the strength. If you're lifting heavy weight, you can still tone up and avoid the bulk. The main ingredient to bulkiness vs. non-bulkiness lies in your dieting habits.
If you're lifting heavy weight, yet still consuming a lower calorie count, you'll be able to burn excess fat and tone your muscles. Meanwhile, you're muscles will still get stronger - so if the day does come that you want to switch from size Medium to Large, you'll be in a better situation to make that jump.
A huge factor that rules above all (workout plan and nutrition) lies in your genetic makeup. If you have a naturally "big" build, than you're much more prone to bulking up. If you're naturally slim, you'll find it much easier to tone your muscles - while bulking up may take years.
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on 7/24/2008
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11.1
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Negative Calorie Fruits and Vegetables: Are They Real?
negative calories, fruit, vegetables, caloric intake, calories
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Some sources say that certain low calorie fruits and vegetables actually contain negative calories.
What is a Negative Calorie?
Food has calories in it which the body uses to perform regular human functions. Negative Calories (supposedly) occur when the calories contained in the food are less than the calories needed to lift, chew, and digest the food.
It seems to make sense. Some fruits and vegetables with high water content contain such a low number of calories that it seems reasonable that it would take more effort to finish digesting them than your body would actually pull from the process.
Some Negative Calorie Vegetables:
- Asparagus
- Fennel
- Aubergine
- Gourd
- Cucumber
- Broccoli
- Leek
- Cabbage
- Lettuce
- Carrots
- Cauliflower Peppers
- Celery
- Radish
- Chicory
Some Negative Calorie Fruits:
- Apricots
- Blackberry
- Melon
- Cantaloupe
- Raspberries
- Grapefruit
- Rhubarb
- Guava
- Watermelon
Some Experts Disagree with the Negative Calorie Theory:
There are those who insist that the negative calorie idea is wrong. Their primary argument is that the body uses different amounts of energy to digest foods of different complexity. They believe that the body designates a percentage of a food's energy content toward digesting it.
Calorie Breakdown Example: If an item contains 5 calories, the body would use 3 calories of energy to digest it - while a food item containing 50 calories would be digested using 30 calories of the body's energy.
So Which is Correct?
Well, no one has proven either side so it's up in the air. Some experts support the negative calorie theory while others claim it's impossible. I personally have no idea, but I'm hoping that the negative calorie theory is correct because it give... read entire entry
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on 7/9/2008
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17
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Hilary Duff Workout and Diet Plan from US Weekly
hilary duff, celebrity fitness
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Hilary Duff, who's often videotaped by paparazzi when hitting the gym, boasts a healthy diet plan and great workout ethic.
Her every move is captured in a camera lens, which can be stressful if you're having a chubby day. Due to the fame, Hillary became obsessed with getting her body in perfect shape.
Hilary Lost Weight - That's Good Right?
Nope, she got criticized for that too. "Everybody speculates that you're not eating or are doing drugs. You're damned if you do, and you're damned if you don't," claims Duff. She dropped her strict protein and vegetable diet and leveled off to a perfectly mixed diet.
Hilary Duff's Diet
She added fruit to her protein and veggie diet. Here's an example of a typical day...
Breakfast
- Kashi cereal with 2 percent milk. Or, substitute egg whites with feta cheese.
- Latte with 2% milk.
Lunch
- Grilled chicken Caesar Salad mixed with 1 tbsp reduced fat dressing. Or, substitute Grilled ahi tuna instead of chicken.
Dinner
- 1 Grilled Tuna Steak (or try Citrus Tuna Steaks)
- Veggies
- Sometimes sushi (one of Hilary Duff's favorites)
Celebrity Snack Time
When snacking, Hilary eats some nuts (that doesn't sound good, but we'll leave it). Other favorite Hilary Duff snacks are apples, brie cheese. She slightly cheats the diet when she digs into some chips and salsa.
Working out with Hilary Duff
Being a former gymnast, Hilary watches out for "bulking" side effects of lifting. You know how gymnasts look like Oompa Loompas sometimes because they're so short and built? She tries to avoid that look.
"I couldn't just go to the gym like my friends and lift weights. I would get these muscles in my legs. I felt boyish."
While she does hit the gym often, she avoids heavy weight lifting. Her genes cause her to put on muscle easily. Instead, Hilary is big on Pilates... read entire entry
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on 7/3/2008
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73.8
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Pushing Through a Headache During Gym Workouts
gym workout, headache
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If you occasionally get headaches after a long day of work, it probably disrupts your gym experience - maybe even cancels it out. Here's some advice for sticking to your fitness goals, regardless of your occasional headaches.
I deal with this problem more often than most. My regular gym schedule is right after work (like most people) and I often develop a headache on my way home at the end of the day. This usually KILLS my gym experience. The headache usually keeps me from performing well, and tends to hurt more and more as the exercise continues.
There's no absolute answer - headaches are annoying - but there are some different strategies for dealing with the situation while not experiencing a set-back in your fitness goals.
First, Try to Avoid the Headache:
A few small tips for avoiding headaches include getting adequate sleep and doing the best you can to live a stress-free life. Also, if it's sunny out, wear sunglasses on your way home from work - the glare can often cause short-term headaches.
If the headache is inevitable, try to cure it:
Take a Short Nap - Sometimes headaches can be cured with a 20 minute power nap. If you didn't get enough sleep the night before, this is probably your best bet - but it may involve switching your gym schedule.
Take Pain Killers - This tip is somewhat obvious, but try taking some tylenol of aleve (my favorite) before your drive to the gym.
Drink Caffeine - Many people experience afternoon headaches because their morning coffees have lost their energizing effect. Drinking a caffeinated drink in the afternoon may offer quick headache relief. Caffeine can disrupt sleep patterns, so try not to make it a habit.
Neck Massage - If you someone willing, get a quick neck massage for relaxation which can sometimes relieve head pain. If no one wants to touch your neck, try massaging it yourself. Be aware, this could lead to more ... read entire entry
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on 7/1/2008
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16.1
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