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Pull Over! We Need Fuel!

Thursday, January 26, 2012

We are working on fitness here people! We must fuel the work that the ‘engine’ called our bodies are doing!!! Failure to feed the machine stops the machine from working properly. Here is the deal in a nutshell. Muscle is a mighty machine. It must be fed. The more muscle you have, the more fuel it will consume.
We have a problem in our ‘dieting’ mentality. We have been taught and continue to believe that we can ‘diet’ (starve) our way down to our ideal weight. And we can, indeed do that. But the cost is that you WILL lose muscle mass, you will not lower your body fat percentage, as a matter of fact you will increase it because you will have lost lean muscle mass. Losing lean muscle mass means you need less fuel to run that smaller engine and you keep lowering and lowering the amount of calories you eat until you are barely eating and yet you still have fat to loose. So, you up the amount of cardio you are doing. Certainly, we deduce, that we can burn off that fat!!! WRONG! You have less muscle, your metabolism is a sluggish mess and it is hording any and every little drop of fuel you give it and storing it away as fat. You can continue that self destructive tug of war all you want, you will not and cannot win that fight.
If you want to fight to WIN, fight like a winner. BUILD the best machine possible that burn fuel (food) like crazy! To build you focus on muscle development in weight lifting and you eat the foods that are use as fuel to build. Carbohydrates are building fuels. Thanks to the ‘dieting’ industry, we have become a nation of carb phobic ‘dieters’. EAT, please, eat! Food is not to be ‘feared’. It is our fear of food that causes phobias, addictions, binges and other misuses, including deprivation. Carbs are fuel, fuel is needed to make a muscle contract and relax. The better quality fuel and the more readily available those fuels are, the better quality your workout will be. A good workout yields good results. If you want quality muscle growth, you have to have a good quality workout. Going into your workout feeling tired, hungry, underfed, will affect the quality of your workout. Intensity will suffer, the number of reps will suffer and the force of contraction will suffer.
There is so much focus on PROTEIN. Eat more protein. Yes, we DO need protein. But, protein is not FUEL for muscles, it is not stored as fuel. Protein provides the amino acids that the muscles need to repair and build. BUT, the fuel source (carbohydrates) has to be there to do the work before the muscle will need to be repaired.
Let’s get back to that building muscle. If you want to see the biggest changes in you physique, focus on building muscle through your strength training. If you have ‘weight’ to lose, do your strength training in a circuit and keep moving. An hour of cardio is counter productive to building muscle. You don’t have to work that hard. Work HARD building and then the muscle will work HARDER for you and give you better results than cardio ever could. Believe me. It will happen. Consistency in training+ Consistency in fueling = Consistency in results.

Training today:
Bicep & Tricep Heavy
Close Grip Bench Press w/EZ bar 1 x 14, 1 x 14, 1 x 12 (I will heavy the bar next time, the goal was 12 reps, so I need to go up to keep the muscles challenged)
EZ Bar reverse grip bicep curls 1 x 12, 1 x 10, 1 x 9
DB Hammer Curls 1 x 14, 1 x 12, 1 x 10
EZ Bar bicep curls 1 x 16, 1 x 14, 1 x 12 (going up)
Seated tricep EZ bar extensions 1 x 12, 1 x 11, 1 x 9
EZ bar skull crushers 1 x 12, 1 x 9, 1 x 8 + 1 set of 4 negatives
Tricep Kick Backs Drop Set 1 x 14, 1 x 12, 1 x 9, 1 x 20
Super set of bi’s & tri’s w/tricep push down and cable curls
Incline diamond push ups

My half marathon training: 2.5 miles of sprint intervals

Calories today: 1,846 (a little lower than the 2,000 I was aiming for)
Carbs: 183 grm
Prot: 158 grm
Fats: 57 grm

BTW, muscle building is not for the impatient or for the faint of heart. If the number on the scale is more important than how you feel or look, don’t even try it. The number on the scale will go up, but it will come back down, if you are diligent and consistent. There have been days that I thought for sure I would wake up as big as a blimp because of all the food I was eating. There were days I didn’t like the way my body was looking a little fuller. I started this phase in November. It has only been a couple weeks that I have been able to get to my carb and calorie range by gradually increasing both over the past two months.
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Member Comments About This Blog Post
    Great blog and great commentary!

    I've been hitting the weights hard 3x/week this past year and just changed from lower weights/higher reps to heavier weights/lower reps and I can tell that I'm hungrier, all the while still spending 3 days/week on cardio.

    Haven't upped the carbs by much though, more fruit, but not much in the starch dept....will have to ponder that one

    thanks again!
    3370 days ago
  • SHARON10002
    Great information. I enjoyed reading it very much. I am beginning to use free weights. I am hoping that it makes a difference.
    3373 days ago
    Thanks for sharing this great information. The best part is that you are living proof of the truth of your words. Another fitness myth bites the dust. As always, you rock!
    3373 days ago

    Comment edited on: 1/27/2012 9:12:02 PM
    Wow, it's refreshing to see your beautiful page with these beautiful flowers! Fantastic and very informative blog sister! I've been involved in fitness and nutrition how-to's for many years and sometimes I think I know what I'm doing but I usually end up not really knowing. When I read your stuff it totally makes sense. I have issues with what I need to be eating prior to and after the different types of workouts I do and also how many calories I should be shooting for to lose inches and gain muscle. I need some insight on that again. You helped me a bunch back when I was one of your on-line guinea pig PT clients but I'm stuck like Chuck now. I've finally got a plan of what I'm doing right now as far as fitness but as far as nutrition, I'm eating clean, just not sure if it's enough proteins, carbs, fats and calories for the amount I burn in a week.

    You always seem to amaze me with your wealth of knowledge!!!

    Love you girl!

    Ps. It means so much to me that you mentioned me in your bio recently! Loved it! emoticon
    3373 days ago
    I totally agree!
    3373 days ago
    Great post, Carolyn!

    3373 days ago
    Great blog, as always. I'm always a bit confused about where to go with my carbs and protein. I upped my protein to 150-170, lowered my carbs to 120-125, staying within 1200-1550 calories to weight loss while back (we had discussed this a year or so ago) and I did lose weight. Then I derailed... But I'm back and I'm eating clean once again, using the same macros. Can I / should I stay in this range once I start weight training regularly with free weights and TRX? For as much as I know about healthy food, I'm really in the dark about the hows and whys of macros.

    :) Kelli
    3373 days ago
    I'm loving this post! Preach the truth!
    3374 days ago
  • JLITT62
    Excellent blog! I, for one, definitely embrace the carbs.

    3374 days ago
    Exactly right! I know you'll build that muscle Carolyn. There's no stopping you!
    3374 days ago
    Awesome and informative blog! emoticon
    3374 days ago
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