10 Best foods to gain muscle mass
- Lean Beef
- Skinless Chicken
- Cottage Cheese
- Whey Protein
- Tuna and other Fish
- Whole Grains
- Fruits and Vegetables
- Healthy Fats
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1/2 zucchini into small pieces
5 cherry tomatoes in 4
10 dried tomatoes
1 Lightly cooked broccoli
4 radishes sliced
5 black and green olives
1 bunch of arugula
1 half pineapple into thin slices 4
2 boiled eggs cut into 4
Cooked pumpkin into small pieces
Arrange all the greens, then the cooked and sliced raw, and garnish the dish.
Sprinkle with olive oil and flax seeds.
No Gear – All you need is a sturdy pair of sneakers of comfortable shoes to sneak in short bouts all day long.
Healthy Heart – Walking is associated with a reduced risk of hypertension, high cholesterol and type 2 diabetes, according to a study of 49,000 participants at the Lawrence Berkeley National Laboratory in Berkeley, CA.
Happy Days – A walking workout can boost your mood. a study from the University of innsbruck in Austria found that 20 minutes of brisk walking had positive effects on mood and psychological well-being. The study subjects had type 2 diabetes, but researchers believe the results would translate to those without diabetes as well.
Best For – exercise newbies or those who are considerably overweight, says Fabio Comana, Ms, director of continuing education for the National Academy of Sports Medicine. Start by walking for 10 minutes four times a week adding five minutes every week. ( check with your doctor before starting any exercise regimen. )
Extra Time – No secret here : You can burn the same amount of calories in half the time as walking.
Less Hunger – Running may suppress your appetite,says preliminary research from the University of Wyoming. After completing 60 minutes of walking or running, participants were invited to a buffet. the runners ate less due to an increase in an appetite-regulating hormone, due to an increase in an appetite-regulating hormone while the walkers had a bigger appetite, though more research is needed to confirm these early findings.
More Smiles – A “ runner’s high” has been chocked up to and endorphin release; a 2008 German study found that running has an opioid – like effect in the brain.
Best For – those with no heart or orthopedic issues. However, easing into a running routine is always advisable, easing into running routine is always advisable. Start by alternating four – minute bouts of walking and jogging. Each week, add an additional minute of jogging and decrease walking by one minute until you’re running from start to finish.
I guess I can start by saying there was a point in my life when I was considered ” skinny” I was about 17 and weighed about 135lbs was a size 2-3 I didn’t have any kids, and wasn’t married yet. when I turned 18 I had my first Boy, Got married and started to gain weight. I had my other 2 boys right after the other didn’t give my body enough time to heal between pregnancy, but I don’t count that as an excuse at all. I do have friends that went through the same situation and have 5 kids and went right back to their regular weight and sizes. So being over weight for me is no excuses. It is lack of motivation, and not having the control of eating right. I mean the right things and at the right time.
Something everyone that are over weight or wants to loose weight needs to do. First step is start eating at the right time, the right amount, and the right choice of foods. The heaviest I’ve been was 225 pounds. By this time I couldn’t even look at my self in the mirror with out hatting my self, crying, asking God for help, having hate, and suicidal thoughts. I wanted to die. I hated my self and my body so much I could even have a sexual relationship that I enjoyed with my husband because I would feel so uncomfortable with him. He never judged me, or called me fat, never told me I needed to loose weight, but I would still have those feelings that he didn’t love me anymore or that he would think of someone else while he was with me. Because I was so fat. It’s a horrible situation to be in and very hurtful.
In March of 2013 I was diagnose with the blood clotting disorder of Factor II and one of the main reason was the fact I was over weight. When they told me I was 225 Pounds and that was one of the reason I almost died, I knew I had to start doing something. After being in the hospital for about 12 days I came home decided to follow along all the things I knew about diet, but I couldn’t follow the exercise anymore. Right there and than I knew I was going to face a big battle. I could no longer go to the gym because of pain and I had to wait for my DVT and my PE to completely heal. I could no longer eat any greens and a lot other stuff I can no longer eat because of my clotting disorder. I became discourage.
Thank God I decided to get right back on track. All of a sudden I started to drop weight out of no where, so I started to help my self and cut down my intake, started to drink more water, stopped drinking soda all together , no Diet, No zero , no soda at all. Started drinking my protein shake from Arbonne.com 2x a day some days I only do it 1x its delicious and I add fresh fruits to it.
I make mine with
1 scoop of protein shake, 1 cup of silk vanilla almond milk, 3 strawberries
It’s the best. Makes me full for 4 hours. If you visit the website they have other stuff there like the detox tea, fruit bars… etc. I only like the shake, plus it’s the only thing I’m aloud to have according to my blood disorder even though it’s all vegan and natural.
My results so far has been pretty good…. I don’t go to the gym. All I do is try my best to eat small portions of all the things I like to eat.
I don’t cut anything from my diet besides Soda.
because I believe if I do I will end up eating it later in time and gaining the weight all back. So I’m loosing weight very slowly but healthy and I’m not starving my self. 🙂 Bottom photo is most recent from March 13, 2015 still need to loose 50 pounds
Anyone out there doing any diet? workout? That’s working? Care to share?
I would Love to know what you guys are doing 🙂