hardwork

6 Thoughts That Will Keep You From Getting Thin

(BlackDoctor.org) — Do you hear those voices in your head talking to you? I do, all of the time. I always here that little voice that tells me, “One candy bar won’t hurt” or “It’s okay if I don’t go to the gym today because the next time I go, I’m gonna work twice as hard to make up for it.”You know those suggestive little voices that whisper in your ear… and suddenly you’re knee-deep in ice cream? Change the sabotaging, discipline-destroying thoughts, and you can change your life, or at least your weight.

I ordered the grilled cheese, so why not get the fries, too?

One treat at a time. I’m indulging in grilled cheese, so I’ll trade the fries for a salad.

Here’s How: “The thought pattern is, I’ve already blown it for today, so I might as well keep going,” says Janet Polivy, PhD, a psychology professor at the University of Toronto. She calls it the “what the hell” effect and says it causes people to devour so much food that they feel they’ll never get back on track. To prevent this scenario from playing over and over, Polivy says, you have to redefine your idea of healthy eating. Allow yourself the occasional treat, as long as it’s accompanied by smarter food choices like fresh fruit and vegetables. At roughly 500 calories, one melted cheddar on rye a week should hardly make you fat. Habitually tackling on a large order of fries, however, might.

I’ll just have this one cookie.

If I can’t stop at one or two cookies, I shouldn’t have any at all.

Here’s How: We stand by the above tip that it’s okay to eat your favorite foods, provided you’re the type who can stop after a small amount. “One cookie could turn into 1,000 calories or more if you proceed to eat the whole bag,” warns Stephen Gullo, PhD, president of the Institute for Health and Weight Sciences. He suggests that you take a step back and honestly assess how you’ve reacted to your favorite foods in the past. You may discover that chocolate chip cookies trigger uncontrollable cravings but one square of dark chocolate appeases your sweet tooth quite nicely.

My husband says I look fat, so I guess I should start exercising.

I want to get in shape for myself, not for him.

Here’s How: Whether or not you need to shed a few pounds, acting in response to someone else’s hurtful remarks will breed self-doubt and lower your self-esteem, says Marlene Schwartz, PhD, co-director of the Yale Center for Eating and Weight Disorders in New Haven, Connecticut. To reset your weight loss goals so they revolve solely around you, sit down and figure out how you could benefit from changing your lifestyle. (Writing your thoughts out on paper might help.) If you identify areas that need improvement, talk to your spouse about how he can play a part: Plan low-fat weekly menus together in lieu of eating out, or take walks after dinner instead of watching TV. Alternatively, if you’re exercising, eating right, and feeling pretty healthy the way you are, Schwartz says, “tell him that this is his problem, not yours.”

What’s the point of losing weight during the winter? I’ll get in shape for summer.

By eating more now, I’m creating a lot of extra work for myself when spring rolls around.

Here’s How: A study by scientists at the National Institutes of Health tracked 195 people through the holidays and found an average weight gain of about a pound.

By the following year, most had gained another half pound, and the researchers predicted that the trend would only continue. To prevent this outward creep, Gullo says, keep thoughts of summer in your house all year long by hanging a bikini or skimpy sundress on the back of the bathroom door, and visualize yourself wearing it every time you head for the leftovers. He also proposes committing to a regular exercise program in the fall, “before the winter blahs set in,” because lugging last night’s comfort food through an hour-long spinning class isn’t so comfortable.

Fat runs in my family, so why bother exercising?

I can’t change my DNA, but I can change my fate.

Here’s How: “Genetics helps determine your natural weight range, but you have some control over where you fall within that range,” says Edward Abramson, PhD, an expert on obesity, dieting, and weight disorders and the author of Body Intelligence. Rather than aiming for a size 2, aim for health: If being overweight is a family trait, diabetes, heart disease, and other obesity-related illnesses could be, too, Schwartz says. Walk to the grocery store, choose the stairs over the escalator, and take good care of the body you were born with. “It’s important to distinguish between body size and body health,” she says. “Research shows that people who are overweight and physically fit can live longer than people who are ideal weight and not physically fit.”

After that grueling workout, I deserve a bacon double cheeseburger.

After busting my butt at the gym, my body deserves the VIP treatment.

Here’s How: “Most people overestimate the number of calories they’ve burned,” says Brian Wansink, PhD, a professor of marketing, applied economics, and nutritional science at Cornell University and author of Marketing Nutrition. To burn off a bacon double cheeseburger, the average 140-pound woman has to jog at a rate of five miles per hour for more than 60 minutes. Recast your concept of reward: Instead of seeking food, take a luxurious bubble bath, rent a guilty-pleasure movie, buy a new pair of shoes, or lose yourself in a good novel.

I’ll grab a candy bar to get me through my mid afternoon slump.

When my energy flags, I need food that will help me go the distance.

Here’s How: Candy and other sweets have little nutritional value, and they destabilize blood sugar, causing you to have more cravings later on, Gullo says. To head off a snack attack, he suggests, “reprogram yourself to seek out a mini-meal 30 minutes before you usually hit a slump.” By eating before you’re famished, you should be able to resist the sweet stuff and choose foods with enough protein, fat, and complex carbs to keep you sated and energized until dinner. Some of Gullo’s top picks: bran crackers with low-fat cheese, a hard-boiled egg, or a cup of low-fat yogurt.

By De’Laney Rowland, BDO Staff Writer

Love of the Weights. Pauline Nordin’s Fighter diet.

Now let me stress that i did not write this. IT actually comes from Pauline Nordin’s fighter diet blog. check it out.

This is for you who just found weight training and are very eager to get the results you want.. Like yesterday or even earlier!;-)

Think of you and the weights as a love story. First out is the crush. All you can THINK of is this wonderful thing you now wonder how you could live without before, right? And you cannot wait til you see the gym again. You plan your workouts, you cannot wait, and whatever you do, every little move, you get instant feedback! Your muscles are growing, you can FEEL it! There is no stop, no end, your energy is so high and vibrating, all you wanna do is cuddle those weights LOL. You fantasize about what you will look like in the future with those weights in your daily life.

Then, after a while, just like a crush, the routine gets lame, you’ve seen every move those dumbbells do, it does not feel the same and your emotions are not as intense. It got to become an every day thing. It losts its vibe! This is where you either find out there is more behind those bars and dumbbells, there is a deeper connection that is actually stronger than the crush. Yes, you and the weights know each other very well know, you’ve “been there, done that”, in all angles and positions! But you got to a halt or an incomplete stop in the relationship. So, now…. either you hold on to the weights because you’ve got something beautiful going on there, OR you say hasta la vista baby, try a new love story and kiss goodbye to the dream body of yours you wanted so bad!

But now, if you stay committed, and you enjoy the every day life with this your love, the dumbbells in the gym, you grow. Literally. And find deeper meaning with going in, doing the same thing over and over again. And some days when you reach a personal best, you find a new connection, yes, you fall in love again! Those newbie crush feelings arise from deep inside. And then cease again like the waves in the ocean. They come and go.

Getting results is all about commitment. It is a relationship. You cannot walk out of it just because you have some issues to deal with, if it’s worth it that is. You have obligations, you know? Just like paying bills, you got to put in your work hours in the gym. And quality that is in those hours. You must be kept accountable.

Relationships go up and down and so does this one between you and the weights. It’s normal to hate them sometimes, to even wanna kill them, strangle them, tell them to fxxk off and kick them in the balls! But you gotta go back and give back to reap the rewards. After many years of true commitment, you will feel like you’ve got it all.

Blacks are the Biggest Losers

The Biggest Loser has had a lot of winners here are some of our brothers and sisters after the show was over.

The New Jennifer Hudson:Weight Loss or Photoshop?

“God pulled her through.”

That was the simple statement her assistant said that explained the whirlwind ordeal that Jennifer Hudson had gone through in 2008. The American worker had a rough autumn last year; J-Hud had a heartwrenching, tragic, devastating autumn.

But now she has announced plans for a 27-city tour with Robin Thicke, the first time since the tragedy that she will be put the kind of strain on her body and mental state that tests one’s mettle.

People close to her said she’s built for this; she’s a better person; she’s stronger.

She’ll need to be.

J-Hud herself explained in a recent interview her reasons for jumping back into the limelight as such: ”I have been active for the past four or five years, and to be working like that and then to just stop and all you hear is the clock ticking…” She shook her head. ”That will drive you crazy.”

Before competing in 2004’s Idol, the 5-foot-9 Jennifer Hudson, 25, had already accomplished a major feat: losing 60 pounds!

“I used to wear size 22,” the now size-10 Season 3 finalist (who cut out fried foods and jogged to slim down) tells Us Weekly magazine.

Yet, for Dreamgirls, the Golden Globe nominee actually had regain 20 pounds, which she piled on with cakes, cookies and inactivity.

“It bothered me to not workout,” she tells Us.

As soon as filming wrapped in May, Hudson returned to her healthy habits – and her fighting weight.

Jennifer Hudson’s Diet

“It’s all about healthy living,” says Hudson, whose staples include green salads, fish, chicken and cranberry juice. Her stay-energized snacks: cashews, almonds and raisins.

Jennifer Hudson’s Workout

Chicago-based trainer La-Fonza Alston gave Hudson a plan she can do on the road: squats, pushups and abs (four sets of 25 each), plus running. “I never would have guessed I’d be up at 4 a.m. to run,” she says. “I love it!”

Take-away Tip

Lean on family. Hudson tells Us her mom encouraged and supported her weight loss. “She is just pure love,” says the singer. [source: Us Weekly]

Before and After Weight Loss Success Photos: How'd she do it?

The beautiful thing about blogging is how huge a solid network of bloggers can be. From web surfing to active community bloggin, I have been fortunate to meet and work with a lot of people. One of those people being Elizabeth, a 37 years young (she might kill me for the age disclosure) sister from Indiana. One of the reasons I love working out, is not only does it change you physically but also mentally. Below is her story…please share it as an example.

In 1997 I began having severe pain and cramping… I found out that I had endometriosis. I had surgery, thus began my ongoing battle with this disease. Every two years I would have to have surgery to scrape down my uterus, and to try to contain the growth. This was unsuccessful time after time. In between these surgeries I was given different medications to combat the pain, to try to slow the growth of the disease. By the time it was all said and done, I was on 6 different medications, including medication for hypothyroidism. In September of 2007, I had one final surgery that was supposed to take care of the problem once and for all. That surgery was also unsuccessful because in February of 2008, I ended up in the emergency room with heavy bleeding and pain so severe I couldn’t walk in. My doctor informed me that we could no longer try to prolong a hysterectomy. I had emergency surgery that Thursday to remove my uterus and my right ovary. Luckily, he was able to save the left ovary. When I left the hospital, I weighed a whopping 170 lbs. A month later I found a lump in my left breast. I had to have an ultrasound and a mammogram, which showed nothing. However, the right breast was the one that showed the fibristic tissue and could be a problem the doctor said. He also added that if I lost at least 40 lbs. I could severely cut my chances of developing full blown breast cancer my more than half.

That was it, I decided that I didn’t want to be unhealthy anymore, and I could see my quality of life lessening more and more daily. I decided that I was not going to be unhealthy anymore. That I wanted to live a productive life, that I was too young to be sick. That I was sick and tired of being sick and tired. And that I didn’t want all the diseases passed on from generation to generation from my grandparents and their parents. That I would be the one to finally break the mold of diabetes, heart disease, high blood pressure and cancer. My doctor released me to begin exercising in May of 2008. I bought an elliptical, and began doing cardio 4 times a week for 30 minutes. I cut out all pop, all sugar and all processed food. I also stopped eating anything that was dyed white. I started making sure that I got at least 7 hours of sleep every night. I also joined my local gym and began lifting weights. I read everything I could find about healthy eating, weight lifting, cardio, etc. By August of 2008 I had lost 30 lbs.

However, I was stuck. I couldn’t seem to lose that last 20lbs that I wanted. I still felt heavy at 5’0 tall, and still 140lbs. I ended up meeting a trainer at the gym who completely changed the rest of my life so far. I began training one day a week, and the other days he told me what to do for my exercise routine. He gave me an eating plan, and the guidelines for exercise. I started working out 6 days/ week. I started weight training 3 days/week. I began eating 5-6 small meals a day, which consisted of high protein and complex carbs at every session. I began ingesting at least 1 gram of protein per lb. of body weight. I changed my cardio from evenings to mornings. I began increasing my cardio from 30 minutes to 60 minutes / day. I started looking at life differently. I no longer lived to eat. I began eating to fuel my body to perform. To feed my muscle to continue to help it grow. The weight began falling off. I trained for 3 1/2 months, and am now currently at 107 lbs. with 11 % bodyfat. I never believed it could happen. I am healthier than I have been my whole life, even when I was younger. I am no longer on any medications whatsoever. I drink at least a gallon of water each day, get lots of green veggies. I started looking at working out differently. It no longer was a chore. It has become a way of life. I look forward to going to the gym and sweating all the toxins from the day out, and lifting weights to feel my body molding the way I want it to. To be able to manipulate the muscle, and to see the shape taking place.

I am a work in progress, just like we all are, but most of all, I want to be encouraging to others. Especially other black women. To let them know that they can succeed with their goals. They can change their bodies. They can be healthy and strong. That our genetic makeup does not “have” to predetermine the people that we are. WE are the ones to determine who we are, and what we will become. And that our daughters can look at us and be inspired to continue in our footsteps on the journey of life in a healthy and happy way.

How’d she do it? Leave a comment, email me or subscribe to BlackFitness and I’ll send you her personalized workout!

Ciara shows off body in Men's Fitness Magazine Hot!!!

Not sure how Ciara got into Men’s Fitness magazine (May 2009 issue) but I guess her latest single Love Sex Magic had them thinking. Actually after looking at her and having a dream I know exactly why she’s in! After seeing those toned arms and legs in that most recent video with Justin TimberFake…um…nuff said.

Ciara looks very toned and fit. She must have a strict and regular workout regiment. I’ve read somewhere that she tries to stick to a low-carb diet but doesn’t fuss too much about what she eats. Rather it’s the exercise she focuses on.
I hate saying this but she does have good genetics among other things.

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Workout Intensity:Fat Burning Zone!

Do you go to the gym or do you workout? I found myself just going to gym…until recently when I set some goals and got a workout partner. The intensity has been picked up a notch and the difference is being noticed by many especially my wife. The one thing I have to be weary about is since I’m working out like an animal, I have the tendency to want to eat like one.

What’s the point of working out if your intensity is going to be so low that it’s not benefiting you? Why waste your enery and time when you are not getting any results? People who claims that they “workout” and sweat a lot after spending 2-3 hours in the gym or even saying “Wow! My workout intensity was high man!”. In my point of view, you might be just sweating due to the crowd. Your workout should always be short and efficient, meaning that you get the most out of every minute and seconds in your training session. Only take recommended rest in between your workouts and not just chill there like resting on a bench after shopping for 2 hours. That’s just nonsense, no offense people. But looking at certain people always complaining that they don’t achieve any results after working so hard, and they think they should stop eating or perhaps undergo one of those ridiculous diet routines. But they have not look back at their workout intensity, it’s not just low, it’s almost useless. Going to the gym to look cute, socialize or even sell something is a waste of time. YOU ARE THERE TO WORK (and maybe look a t hot chicks) BUT SERIOUSLY!

Find out your fat burning zone and stay in it!

I am not saying that all workout sessions must be at high intensity, but there are times where you are supposed to do certain things, please do it. Don’t complain if you want to get fitter. Don’t complain if you want to get stronger. Don’t complain if you want to get healthier. Don’t complain if you want to look better. Like my favourite brand always say “Just Do It”. At least after every training session, you will be able to tell yourself “Great workout!”. Be proud of yourself at the end of each training and stay tune for your results.