Home Dating & Relationships Laws of Attraction Work it out – 3 ways to get in shape before the summer

Work it out – 3 ways to get in shape before the summer

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Shorty is a TEN!

So I was walking around New York City, and I came to a realization: A lot of people are out of shape! I’m not talking about a pound here and there, our people are FAT! I was plump a big bonededed kid as a child, and while I was comfy in my skin, I always aspired to be better. For one, I wanted to excel in sports, and two, I saw my family suffer from many a ailment, and I didnt want to suffer the same fate.

I see men and women walking around with guts and pouches, knowing these same people could get in shape with a little dedication. I go to the local Checkers/In-n-Out/Mickey Dees, and the “medium” drink can pass for a large in other countries. It’s getting out of hand my people! I know a lot of us want to get in shape, but think we don’t have the time. Either that or that 6-pack you ordered from eBay didn’t arrive yet. We got 6 weeks starting today until the start of summer, so I’m serving up a few tips to get right for summer 2010 (and beyond)

Cardio is ESSENTIAL for fat loss

You burn calories, using the fat on your body already as fuel. Once you do it regularly (3x a week) your body gets accustomed to burning that fat and calories and this will provide a great step towards total body fitness. 30 minutes a session can result in 300 calories burned (give or take). I suggest early morning fasted cardio. This is running, cycling, etc on an empty stomach when you first awake. Why is this effective? “Your body always uses a mixture of glycogen and fat to run, but the ratio is many times dependant upon the availability of these fuel sources. So, when your body is low on glycogen in the morning, it is forced to burn fat at a higher ratio than if you had just eaten. Therefore, doing cardio in a fasted state will burn more fat than doing it in a non-fasted state.” (Click HERE for more info).

See Also:  The three month warning: what you need to get in better shape before summer.

Diet is essential to fat loss

Here’s the tough truth yall: What you eat affects how you look. Simple as that. You aren’t going to have a 6-pack of abs and crazy definition with a 6 day a week routine of sweets and fast food. TRUST when I say fast food is my guilty pleasure, but when I think about where I want my body to be, it’s a sacrifice worth taking. You don’t gotta cut the foods you love out, it’s a matter of making SMART decisions. If you want to get right, you should eat about 6 meals daily (they say women can eat 5-6). These consist of the 3 main meals and 3 intermediate meals, or snacks. YOU MUST EAT BREAKFAST DAILY!! You gotta kick your body’s metabolism into gear early, and breakfast is the best way. Missing that, or any meal for more than 3 hrs, starves your body, sending a message to store fat. We don’t want that. Just make smart decisions while eating, keep the foods mostly natural, definitely cheat here and there as to not thoroughly deprive yourselves, and make sure your meals are well portioned.

Weight Training assists with fat loss

Weight training completes our 3 part plan to get right. The Internet has loads of workout plans, so pick one, ANY one. Either way, we (YES YOU 2 LADIES) should all do some type of weight training. First, it builds muscle. Weight training burns fat for up to 36 hours after your workout session. Combine that with cardio on your non lift days and your body will remain in a constant state of fat burning! It’s THAT simple. Weight training helps to build strength and tone the body (along with cardio). By building lean muscle, you also assist in fat burning, as lean muscle always burns fat. It’s also healthier.

See Also:  When Bad Conversations Happen To Good People

At the end of the day, it’s better to get in shape now, then to be in mid-late stages of your life making a last ditch push to be physically fit. Getting in shape now, whatever age you guys reading are, will assist and benefit your health and physical fitness – both outside and inside. You should always love who you are. I’m not suggesting that you shouldn’t. I just know we can do better. Feel better. Get healthier, and function at a higher level. We all look in the mirror and see things we like and dislike. Seeing men and women in great shape motivates me, because I feel if they can get there. Why not me? It’s a goal I’ve always wanted, and that motivates me to go hard towards it. When I get my 6-pack, I think I’m throwing a party, LOL. You may have your own personal motivations, either way, let’s get in shape and develop it into a lifestyle and not a fly-by-night operation.

Do you see weight/fitness as a problem? Is it a turn off? Should I let people do them? Any other tips? Holla at us!

P.S. – Follow my fitness regimen on  streetztalk for tips, and to motivate each other for success

Comment(213)

  1. Enjoy your party! LOL

    My goal is 10-15 pounds. People don't see it but they're there. I won't be satisfied until I'm at my goal weight. When I get there, bikini & jet skis at the lake. Yes! Six weeks?! Let's go!

  2. "Do you see weight/fitness as a problem?

    –Weight/Fitness is definitely a problem in the U.S. People wait until they are 30 lbs overweight, if they care to change at all, before they take control of something so controllable.

    Is it a turn off?

    –Hell yeah its a turn off! Its hard for me to date out of shape people because I am so active. I'm not saying he needs to be in the gym every day (its my thing we don't need to share) just be healthy so that we can live together as long as possible.

    Should I let people do them?

    –People just doing them is what s leading to heart disease and diabetes at a younger and younger age.

    Any other tips?

    –Get active! Get involved!

  3. I've been a runner/fitness buff most of my life so I make sure to keep things in shape. Naturally, I would prefer my partner to also be in shape.

    I gotta admit, I'm weak with food! I try my best but some things I can't shake…choklit for one!

    One tip: if you aren't a fan of cardio too much, try to get into hot Yoga, regular Yoga or Pilates.

  4. I use to always do that move that the girl in the picture is doing…. I was like 9 or 10 months old but I could do it 🙂

    This is a great post! So glad to see health & fitness advice being issued.

    I work out 4-6 days a week. 45 minutes to 90 minutes and I've been doing this for several years now. I struggle w/ my weight during my last years of high school into my early 20's and I remained to determined to not do so in my late 20's and beyond. Eating properly and exercising can take some getting use to but once it becomes your lifestyle… there's nothing to it.

  5. You write this post cuz I effed the 5 pounds I gained last week on 3ways? Lol

    I can admit that in the last year and a half, I stopped working out and eating as healthy as I used to because of time (that's my excuse and I'm sticking to it). I was still walking a lot so my body didn't change. Now I've noticed the couple extra pounds and am determined t get back in shape.

    1. LOL no shots!!

      I actually just got motivated watching people. Like.. I don't understand ladies maybe you can learn me…

      I know yall know you have guts… like super poke outs. Do yall just say eff it? Like is that cute?

      Maybe I'm too self conscious I'm just the first to admit it.. but even me with a flat stomach feels a way because I want to be ripped (not crazily but ripped enough) and I know when I'm not on point, so I'm tryna understand.

      1. Ha! I ask that question all of the time..but I've concluded that women don't just say eff it…rather they are lacking two very important things

        1) Genuine friends- who can tell you when you are looking a HAM in a loving way

        2) Full length mirrors so that you too can see that you look a HAM

        If the world were readily supplied with the both of these things, then this foolishness would stop…BUT that would also mean that more people would be in my way when I'm at the gym….so I guess "let them eat cake" so I can get in and out of the gym!

      2. "I know yall know you have guts… like super poke outs. Do yall just say eff it? Like is that cute?"

        I was blessed with my paternal grandma's type (smaller waist with bigger hips…so the weight tends to go there first if I gain), so my tummy is decently flat, but I do want it toned more so I'm working on that. And yeah, when I do gain weight, I freak out because I can't wear the cute tops anymore that accentuate my waist! And I do have to moderate those bad carbs (what I love most…rice, breads, ish) because that ish goes STRAIGHT to your gut if overdone regardless of genetics. lol

  6. on diet is essential to weight loss:

    i agree. TOTALLY.

    ~ i'd add to the suggestion of eating 5 to 6 times a day that it's about portion control too. 3 main meals (each two palm/hand size portions) and 2 -3 snacks (each just a palm/hand size portion…*raises eyebrow* #HeapingIsCheating

    ~ people should also ditch caffeine and sugar – as in cut these completely from their diets #EVIL

    ~ simple carbs are out completely too but complex carbs should be in… the ‘no carbs brigade’ might veto this one but whatever

    Everything else is on point. Great post

    p.s

    yup summer is on the way but I’ve got less than two weeks to tighten before I hit san francisco and LA #PRESSURE

    pp.s

    *mutters aggrieved* years of pilates and i still cant do that move in the pic…[email protected] [email protected] [email protected]… gonna have to switch things up to yoga…lol

    1. You only have to eliminate certain things if your body is sensitive to them. To get in shape you should curb simple starches, etc. You should attempt to completely cut out trans fat and High Fructose corn syrup also.

      2 weeks? damn…

      and Yoga is the absolute truth!! no frontin!

      1. i am sorry. But you guys are using too many big nurtient words…. I am going to the Super Market tom. Can you just tell me what to buy??

        Like No Bread CHeeKZ or buy chicken cheekz.

        I don't know the difference in Carbs nor do I want too…I just want to look like Brad Pitt in fight club.

        1. CHeeKZ: "I am going to the Super Market tom. Can you just tell me what to buy??"

          Sure. Courtesy of Dr. Clay Hyght.

          Protein Sources

          Chicken Breast

          Egg Whites

          Fish (lean)

          Bass

          Cod

          Grouper

          Halibut

          Orange Roughy

          Tilapia

          Tuna

          Whiting

          Fish (fatty)

          Herring

          Mackerel

          Salmon

          Sardines

          Tuna (albacore)

          Lean Beef

          90% (or leaner) Lean Ground Beef

          Eye of Round

          Top Sirloin

          Low-Fat Dairy products

          cottage cheese

          milk

          yogurt

          Protein Powder

          Casein

          Milk Protein Isolate

          Soy (if you're lactose intolerant)

          Whey

          Turkey Breast

          Whole Eggs

          Carb Sources

          Oats

          Old-fashioned

          Steel Cut

          Potatoes

          Sweet Potatoes

          Red Potatoes

          White Potatoes

          Rice

          Basmati

          Brown

          Long Grain

          Quinoa

          Pasta

          Whole Grain and/or High-fiber Cereals

          Cheerios (regular)

          Ezekiel cereal

          Fiber One

          Whole Grain Bread

          Ezekiel bread

          Other sprouted grain breads

          Whole grain breads

          Fruit

          Apples

          Bananas

          Blueberries

          Cantaloupe

          Kiwi

          Mango

          Oranges

          Pears

          Raspberries

          Strawberries

          Beans

          Black

          Red

          Pinto

          Lima

          Navy

          Fat Sources

          Oils

          Fish

          Flax

          Olive (extra virgin)

          Nuts

          Almonds

          Walnuts

          Pistachios

          Olives

          Butter

          Natural Peanut

          Natural Almond

          Butter alternatives (i.e. Smart Balance)

          Ground Flax (linseed)

          Avocado

          Cheese

          Hummus

          Egg Yolks (whole eggs) – choose omega 3 eggs

        2. OK, let's try that again since the formatting got screwed up and the site won't let me edit it.

          Protein Sources

          Chicken Breast

          Egg Whites

          Fish (lean)

          Bass

          Cod

          Grouper

          Halibut

          Orange Roughy

          Tilapia

          Tuna

          Whiting

          Fish (fatty)

          Herring

          Mackerel

          Salmon

          Sardines

          Tuna (albacore)

          Lean Beef

          90% (or leaner) Lean Ground Beef

          Eye of Round

          Top Sirloin

          Low-Fat Dairy products

          cottage cheese

          milk

          yogurt

          Protein Powder

          Casein

          Milk Protein Isolate

          Soy (if you're lactose intolerant)

          Whey

          Turkey Breast

          Whole Eggs

          Carb Sources

          Oats

          Old-fashioned

          Steel Cut

          Potatoes

          Sweet Potatoes

          Red Potatoes

          White Potatoes

          Rice

          Basmati

          Brown

          Long Grain

          Quinoa

          Pasta

          Whole Grain and/or High-fiber Cereals

          Cheerios (regular)

          Ezekiel cereal

          Fiber One

          Whole Grain Bread

          Ezekiel bread

          Other sprouted grain breads

          Whole grain breads

          Fruit

          Apples

          Bananas

          Blueberries

          Cantaloupe

          Kiwi

          Mango

          Oranges

          Pears

          Raspberries

          Strawberries

          Beans

          Black

          Red

          Pinto

          Lima

          Navy

          Fat Sources

          Oils

          Fish

          Flax

          Olive (extra virgin)

          Nuts

          Almonds

          Walnuts

          Pistachios

          Olives

          Butter

          Natural Peanut

          Natural Almond

          Butter alternatives (i.e. Smart Balance)

          Ground Flax (linseed)

          Avocado

          Cheese

          Hummus

          Egg Yolks (whole eggs) – choose omega 3 eggs

    2. I disagree w/ cutting caffeine but I do think we should modify how we get it. Caffeine increases your resting heart rate which is like doing cardio w/o doing it. However, you cant keep getting your caffeine from soda and from venti caramel macciatos. Try your coffe black w/ some skim milk.

      I dont do simple carbs unless i have no other food available after workout. There are two times a day when a person should eat carbs IMHO, afte a workout and for breakfast.

      1. Cosign. Simple carbs is what makes us gain fat. Also, a kot of us are sensitive to simple carbs, so what peyso says is accurate. You will burn it off better during those times.

        Eating them late is a recipe for disaster also

      2. Peyso can you show me an example of what simple carbs are? I hear it all the time but have NO idea ( at least I think I don't) what simple vs complex carbs are?

        1. Simple – fruits, fruit juice, milk, yogurt, honey, molasses, sugar, anything with added sugar in it. All simple carbs arent bad (i.e. fruit and yogurt) but even the good ones should be in moderation.

          Complex – Examples are vegetables, breads, cereals, legumes, pastas, certain rices, nuts. These are much better sources for carbs but should also be in moderation.

      3. I still stand by the fact that I’d personally cut out the sugar, simple carbs and caffeine…simply cos they have high GI scores making them insulin triggers…

        My problem with caffeine is that it stimulates the production of adrenalin so I go through highs and lows…basically I grab a cup and I feel more awake with the rise in my blood glucose levels which is inevitability followed by a fall when it wears off…it makes me crave more caffeine cos I’m feeling sluggish…#ViciousCycle

        But I guess if i;ve gotta choose 2 out of the three to loose, it’ll be simple carbs and sugar

        Nothing is hard and fast…being an engineer has made me a pragmatist…I know that there are no absolutes…so I follow pareto’s 80:20 rule for most things …as long as I’m good 80% of the time (good food diet and exercise regime)…I can indulge the other 20%… it works for me 🙂

  7. You are right, Streetz! Fitness is very important. I used to work out hard and everyday at the local gym. I got toned..I was tight…then my life got in the way and I stopped going..but you can definitely get a good work out in w/out going to the gym..I have two boys who keep my cardio going! LOL!

    As far as diet – everything in moderation really works. Chill on the sweets. I don't have a sweet tooth, I have a salt tooth..whew! Chips are my weakness! Utz..I love ya:-)

    I have a little pouch because I hade two kids..I don't think it will ever really be FLAT. Im okay with a little pooch…I just like to maintain my ideal weight for my height and what not…

    Good post.

    1. Moms who get back into great shape are my motivation too! Im sure its not too bad right? 🙂 Its also a LOT of commitement to work off the stomach, so I saulte those who can!

      1. ..its not that bad at all. Shoot, I know women who haven't birthed no babies..with pooches/stomachs way bigger then mines…..

        1. Co-Sign Queen! But a lot of pregnant women stop exercising during pregnancy, they ain't walking not nan where! I walked and with my doctor's approval lifted 2-5 lbs weights. I think that helped me lose the baby weight and "snap" back.

        2. @Smiley Face- I snapped back real fast after my first son…my stomach was pretty flat…weight dropped off fast. After my second son, I was left with a small pooch and the weight came off slower..but, I got it all off!

  8. Folks don't realize how SMALL changes in what you eat have such BIG effects. We need to read labels more, we don't even know what we're eating but because it says "diet" or "low fat" we grab it and wonder why there's no difference when we've run or exercise everyday.

    I hate those HFCS "in moderation is okay" commercials. Thing is you can't BUY plain old HFCS and moderate it like you can your sugar intake. They put HFCS in [email protected] near everything so unless you're not eating anything store bought you can't necessarily moderate it when 10 of out 15 things you buy has it as an ingredient, salad dressing anyone?…and don't get me started on margarine. Dang, let me get off of this soap box before somebody throws something at me, lol.

    1. The funniest part about those commercials is how they say, "HFCS is made out of corn, and corn is healthy!" Well, ethanol is made out of corn too, let's see you drink that!

        1. Word… They want people to drink the kool-aid like HFCS is the deal. Cut that out and fried foods for a month, especially if thats the main components of your diet, and watch the difference.

  9. OMFG! If this is what they do in yoga classes, I'm cancelling my Gold's membership tomorrow and signing up. LOL! :0P

  10. Great post! I have worked out my entire life and then 3 years ago I had a serious injury with my left knee. I had MRI's done, physical therapy etc. but it was still messed up.

    For years I had run on the treadmill 5x per week at 2 miles per day and then at the end of the day I would lift weights so I would do doubles at the gym. I was very comfortable with how I looked until the knee injury.

    Suddenly the lbs. began to come on and I couldn't stand the way that my body looked in the mirror. Even my husband said, "you've got to do something baby!" I finally just decided to get back into the gym and do the damn thing, forget my knee…the gut was NOT working for me.

    Just this morning we were cracking up because I said to my husband, "wow, I've gone from a fat bitch to one of the chicks from JUST MY SIZE!" — Hey I will admit that I have a long way to go, but in 6 more weeks, I'll be doin' the damn thing because even though my knee still hurts and I am on anti-inflammatories, to me it's worth it to look good…besides, I have too much teasing fat people!

    1. Congrats of the elimination of fat B*tchassness! lol..

      Remember, you can swim, do rowing, etc to get a cardio burn that will alleviate the stress on your leg. Glad to see you gettin it in! Very motivational!

      1. LOL Thanks Streetz. — I have tried swimming and the elliptical but nothing (to me) gets the pounds off better than a good hard treamill run.

        I'll be at in in about 1 hour and 10 more minutes! (I go at lunch time).

  11. I always find it interesting how much people talk about losing weight, but refuse to do any cardio and just wanna go on crazy diets and end up bigger than when they started. I also find the people interesting who say they don't work out cuz they look good and then when they start to look bad, they look confused.

    Do cardio and sweat. Don't worry about the weave.

    1. or, they "work out" but continue to eat the same things, gaining and losing the same 15 lbs over and over and wondering why?

      1. BWHAHAHAHAHA. I'm laughing cuz I had one of those days yesterday. My workout partner and I went to the women's area, sat on the floor mats and chatted it up for 20 minutes while I did some casual stretching. The other hardcore devotees were looking at me cross-eyed, when I left after that and .50 mile jog on the treadmill. #VladmirPutinshrug

  12. ok. let me get this out the way. unless you have some physical condition that forces you to be out of shape i have no sympathy for you. the most important thing you own is your body so why wouldn't you want to take care of it and keep it in tip top condition?

    although i'm naturally slim and it's hard for me to gain weight i still work out religiously. 5am monday, wednesday and fridays. thursday evenings and saturday mornings. i like being active. i like the way i feel after a workout.

    i used to think that because i physically looked in shape and it was hard for me to gain weight it meant that i could eat whatever i wanted. i have a serious sweet tooth. it wasn't until the last 2 years or so that i started consciously incorporating more fruits and vegetables into my diet instead of cookies and cakes.

  13. Good list, I’d just switch cardio and weight training around to weight training being essential and cardio aiding in fat loss.

    Most people just don’t understand weights will work much better for fat loss than cardio, because muscle is metabolically active, meaning muscle burns calories just existing. The higher your muscle mass, the higher your metabolism. Strength coach Charles Poliquin said it best: your body is designed to throw a spear after a rabbit, not chase after it!

    This is especially true when doing leg exercises (your legs and hips are the largest, strongest skeletal muscles in your body), circuit training, or keeping your rest periods short. Yesterday at the gym I was doing a leg and hip workout, and checked my heart rate between sets. It was at 166 bpm, which is higher than it would be doing most cardio machines.

    I also find it funny that women will put in a yeoman’s effort doing cardio, and a lackluster effort in strength training, then wonder why they look the same. Women will do Pilates and yoga classes, then do two hours rotating between the recumbent bike, cross trainer and treadmill leaving a puddle of sweat around the machine. Then when it’s time to do weights, it lasts all of ten minutes, doing four sets of twenty reps on the inner and outer thigh machine, and a couple of reps on the ab crunch machine. Maybe they'll do the leg press at 90 pounds, and probably could do about 50 reps with the weight they are using. Epic Fail!

    Diet is vitally important. What you eat comprises of about 70% of your results. You can't out-train a bad diet!

    1. "You can’t out-train a bad diet!" – You can but trust me, you really dont want to. Do you really want to run to you vomit?

      I agree with the leg workouts. People forget that the legs are the largest muscle group in the body. This means that it burns the most calories. A solid leg/back/chest/and cardio workout will do more for your arms that a million curls.

      1. Cosign. Any compound exercise works better than simple exercises (like arm curls). I hate working out my arms. My arms are about 18" cold, and guys approach me all the time in the gym and ask me what I do for my arms. I tell them I do an arm workout maybe once a month. If you are hitting your chest, back, and shoulders hard, your arms will benefit.

        That's why when I'm personal training, regardless if the person wants to add muscle or lose weight, there will be several compound exercises (mostly closed-chain exercises) and very few simple exercises.

  14. "We got 6 weeks starting today until the start of summer,…"

    this is the problem right here. people only want to get in shape when bikini season comes around. one of my followers wrote this on twitter yesterday:

    "miami in 38 days. i need to lose 20 pounds. do y'all think i can do it?"

    my response:

    "no."

    i hated to be so blunt and pessimistic but why wait till now to get in shape? i abhor when people put themselves on crash diets and try to work out hard for two weeks then get upset when they get no results.

    oh and to answer your question being out of shape is a major turn off. i wouldn't even approach a woman who seemed out of shape. *shrug* only advice i can give is try not to look at working out as a chore but an investment in your life.

        1. Tunde you're 100% correct. That is a craz mentality wich is why I stated that this is a LIFE investment (I think I did, too lazy to scroll up).

          You ether chicks. I applaud you. I see the good bruhs do NOT like their tittys with a gut. I cosign this too.

          People do these crash diets get super slim then get it all back. No one wants to talk maintenance.

          And Tun is hella skinny. lol. Hatechu bastids who dont gain no body fat!

    1. people don't think that working out can be something you LIKE to do.. i did ballet and tap when i was young(er).. but now that i'm older, i'll go out and go dancing.. and since i love to dance, i look at that as my cardio..

      if it's boring, you won't stick with it.. not only that, but a lot of people think that if you're not sweating, then nothing's happening (i was one of them) til i started yoga, and saw the definition in my shoulders and back.. NOT TO MENTION that all the downward dog and warrior 1 made my booty look GREAT!!

      ladies.. check out your local spots.. there's places that will actually give yoga for FREE!! (that's my magic word)..

      later..

      "the original bargain hunter"

  15. I really need to do better with weight training. I don't do any at all. #isuck. but I'm going to do better. I am at the weight I enjoy, but I need to tone some areas. overall I work out for my health and not to lose weight. I eat pretty healthy too, but I know I could do a lot better especially with my sugar consumption.

    very good post, twin!

    1. Ima have to come to the south and have you lifting wieghts homie… or lowkey call the boo and be like "you know u aint right for lettin Reecie skate on the weights…"

      lol

  16. Confession Time:

    So I was NEVER an active person. I was not coordinated enough to play anything but golf in college. =( However, the PE requirement at my undergrad & the fact that I am a pageant buff kept me in the gym religiously my last two years of school. Last year my Dr pulled my weight/height chart I've been the same weight (plus or minus 2 lbs) since early high school… 10 years?! Are you kidding me?! Lol.

    Since I finished undergrad I've had a gym membership and I work out pretty regularly. I had a personal trainer for the 1st yr to get me motivated b/c I was not feeling it but I knew I didn't wanna pack on the post college pounds. Now I work out about 4 days/week. 2 Bodypump classes which help me get in my weightlifting & 2 days of pure cardio. I'm at the point where I'm not really overweight just on the higher end of my weight class so it's hard to shake that last 5-7 lbs. I really don't care about the # either, I just wanna tone these thighs!!

    Good post Streetz…

      1. I had a great response to this… then the power went out at work. FML.

        Anywho… I wanna be able to run 3 consecutive miles. Right now I'm on the run 1.5, walk 1.5 program.

        I also want to lose about 7 pounds, really i don't care about the pounds… I just wanna lose some inches on my midsection and tone my jiggly thighs some. My thighs are JUST getting to be a problem area. My arms: check. Calves: check. Back/Chest: Check… My back is very toned b/c I have scoliosis so I can't really afford to have extra weight in that area, but I feel like I'd probably have less strain if I could get this abdomen together. I hate crunches/sit ups though… so my tummy is like the last area I work on. Surprisingly I don't hate planks and the roman chair as much…

        Squats are of the devil… period.

  17. I think it brings something to a relationship when you can share some aspects of a healthy lifestyle with your partner. I used to love going hiking, or running with my former boyfriend (now best friend… hah it's possible), we kept each other motivated. Even got him to try yoga a few times.

    When I've dated less health enthused individuals they tended to bring me down with them. Too much late night pizza, extra beer, skipping a few workouts… It adds up all too quickly!

    Plus it's just plain boring when I'm dating someone who doesn't want to anything active ever because they don't have the engery. Pass.

  18. Personally, I'm not the healthiest eater. I was rasied by my grandmother (who was a saint) and she was born and raised in South Carolina – so – my eating habits reflect her upbringing. As I've gotten older I've tried to do a little better by baking instead of frying and eating 5 or 6 small meals/day instead of 3 large, square meals. When I wanna get my six pack working, for vacation, or for the summer, I cut out carbs completely after 6 pm, I eat a small breakfast, a large lunch, and a light dinner (with small healthy snacks in between each). That, combined with varying cardio and weight training usually gets me where I need to be.

    On another note, in terms of women, I love a woman who cares about fitness but, ladies, don't get too crazy. While I'm able to appreciate the beauty of a Angela Basset/Ciara type cut, I definitely need something to hold on to. I would prefer the Beyonce/Lauren London type figure.

    A full six-pack on a woman is somewhat attractive, but not ideal for me. Having a rock solid woman is just not my thing. Thats why I love women who do Yoga and other forms of exercise that keep the body trim without losing that wonderful femininity that makes a woman feel like a woman when you hold her. Keep that in mind as you all prepare for the summer.

    1. Most, I know the wife is keepin you healthy son, stop frontin…lol.

      Seriously though, I cosign about the femininity vs healthy look. The super swoll look never grabbed me on a woman, even the "track star" look. There's a fine line for me, but a toned woman is super sexy!

      Fellas what saith ye?

      1. I dont do the bodybuilding type either. However, gymnist, tracksters, and the shorter dancers usually come a bit stockier. If you dont like them, i'll take them with open arms.

      2. #shouldershrug

        Depends on how far they've taken it. If she's really, really toned like a fitness model or track runner but still feminine then that's cool.

        If she looks like a little man with breasts and a squared jaw, then nah.

        1. Yeah, on the real. My sis and I always say that men who love the extra bodybuilder women are down with men sexually. I mean one of the things that differentiates us from ya'll is the softness. Even if you're toned, there's some softness that women just have and you lose than when you go overboard.

      3. Tone is sexy, but when people start mistaking you for Xena or Wonder Woman, it's time to back off a bit. I should be embarrassed to make this WWE comparison, but Eve Torres, yes. Beth Phoenix, no.

        This doesn't mean don't do heavy weights, ladies. I know a petite woman, about 5-3, 120 pounds. She has very toned, shapely legs, but not muscular at all. She can do the plate-loaded leg press with 630 lbs for multiple reps.

    2. Speaking of Ciara, did y'all see that new video? She does her best to be naked… and wax. Man did she wax.

      #offtopic

  19. Great post!

    Ppl need to realize that the way to get into shape lies along a spectrum. One end is a) eat what you want and work like a dog to stay in shape and the other end is b) dont work out and have a perfect diet. Both ends are incredibly difficult so why not fall in the middle?

    I played a pretty high level of college football as a nose guard. I tried out for the league. I had some workouts w/ a few teams. When I graduated i was 6ft and a half inch, 330lbs. I benched 225 31 times and a 28 vert and 4.9 40. I was probably in the best shape of my life then but I felt like trash. In the two years since, I've lost 65lbs and I feel great. Though my bench is waaaaaaaayyyy down, and I have no idea what my vert or 40 it feels good to walk around.

    I've noticed that the best thing for me was full body workouts. I was trying to tone up and lean down. Lifting by muscle group actually bulks you up. I also added 35 mins of cardio however i could get to it. This meant running, jumping, biking, climbing, switch it up so you dont get bored.

    If you have diet troubles, give yourself cheat days. Sun-Thurs, I dont drink or eat any carbs. This does wonders for your body because you get the benefit of having less calories and carbs during the week and your body literally burns through whatever you eat on the weekend because its in total shock. However, a cheat day doesnt mean go crazy with your portions.

    Lastly, the fasted cardio works wonders.

    1. My problem is I restrict during the week and go HAM on weekends. I have a saying

      "When it comes to nutrition, the battles are won on weekdays, the war is won on the weekends"

      if you can get your cheat meals in while eating 75% healthy on Sat-Sun, the gains will be phenomenal!

      Total body workouts are excellent for maintenance and for first time weight trainers!

      Fasted cardio is the holy grail. Thing is with me im at a great weigth (would like to be 10 lbs lighter for scale cosmetics), however when I BEAST on the fasted cardio, I lose too much weight. Im about 6ft and was at 170 at one point 3 yrs ago.Ppl in college were calling me Mary Kate Olsen. Not. COOL!

      1. If you're trying to keep some of the weight, i'd suggest adding a bit more protein and carbs to the diet. Emphasis on a bit. Throw in a baked potato or 2 during the week

    2. Peyso: "I benched 225 31 times"

      [email protected] I have no strength endurance. I'll get 405 up a few times, but 225 gets heavy after about 18 reps.

      "If you have diet troubles, give yourself cheat days. Sun-Thurs, I dont drink or eat any carbs. This does wonders for your body because you get the benefit of having less calories and carbs during the week and your body literally burns through whatever you eat on the weekend because its in total shock."

      Truth. If you are eating six small meals a day, that means you're eating 42 meals a week. If you have three cheat meals a week, that means you are still eating healthy 93% of the time. But portion control still applies to cheat meals.

  20. this is so on time!! as i write this with my sweaty gym clothes on..

    i saw the lady in the picture and i was like "i do yoga".. but i don't think my hip flexors will let me do THAT move.. (although i come darn close)

    weight/fitness IS an issue.. not only that, but the rules seem to be " i can have my food fast,why can't my weight loss be?" as people have surgeries, and stomach bypass.. while never learning to eat properly..

    i've seen several people get the stomach band and get excited when they drop weight.. ONLY to see them put it back on because you never learned that anything worth having doesn't come easy.. healthy eating and proper fitness are two of those things.. and WHAT ABOUT portion control!! UGH!!

    i also LOVE how people will see my meals and say "oh, you healthy people.. you're the same ones that watch what you eat and die sooner than the ones that ate McDonald's.." i've also noticed that such assessements (sp?) have come from BIG people!!

    i mean, i'm not gonna hit anyone over the head with fitness philosophies or anything like that.. because the bigger the people in my immediate environment are, the smaller i look (lol) BUT i will shut down ANYONE who complains about a problem (like being overweight) and doesn't wanna do ANYTHING to solve it.. then you're really not interested in fixing it.. and we have nothing further to discuss..

    i also find it crazy that my family in jamaica are the slimmest people i know.. and all they do is eat rice, yam, and potato.. it's not just about what you eat, get off the couch and get moving!!!

    i did the fasted cardio this morning.. i'm looking forward..

    1. Its the fresh foods. Folks back home are fit. They walk around, they eat healthy healthy meals. I went home a year ago, ate all the great West African food I had not eaten in a while, came back and was 10lbs lighter, skin was clear and I looked great.

      Soda is not as sweet

      Pastries are not chuck full of sugar and other things

      Vegetables are readily available

      Fast food is for the wealthy

      People are just more active

      Can't wait to move back….

  21. I'm totally one of those 'summer is coming time to get in shape types'. In fact my annual workout program just started yesterday. I hit the elliptical cursing God and all his angels for making me endure the torture until the blessed endorphins kicked in…

    My problem has always been motivation. When I was younger and heavier the desire to slim down would (occasionally) propel me off the couch. Now that I'm thin I'm like – why should I have to work out? I'm already slim! But being a skinny fat is not what's hot.

        1. "a skinny woman with a pot belly is a bad look."

          Yeah, it's one of those "one of these things is not like the other" type situations. Mismatch like a mug!

  22. Yea, I completely agree…. I've fallen off the workout wagon. Badly. Got a promotion, ignored my gym membership, and the weight I lost came back 🙁 So I hired a personal trainer; I'll be back in business within those 6 weeks. 😀 It's truly about a lifestyle change. Incorporate fitness in your regular routine and you should really be okay.

    1. Yo, when I was runnin the streetz (s/o to the homey), I used to hate when chicks hit you with the #SkinnyFatSwindle. You think she's slim and trim till you unbuckle the belt then it All Falls Down (man I promise, she's so self-concsious).

      1. "You think she’s slim and trim till you unbuckle the belt then it All Falls Down"

        LMFAO. Yeah, it's those Spanx and other Body-Complimenting clothes they have out now. They are the Wonderbra of #swindle.

  23. @Streetz

    "And Tun is hella skinny. lol. Hatechu bastids who dont gain no body fat!"

    dude you gonna have people on here thinking i'm anorexic. i'm just slim. lol by the end of the summer i should be in the 200lb+ crew.

    1. Son ur not 200lbs yet?! you're 8ft 9!!!

      LOL wow.

      Nah to clear up TAUT aint "hella skinny" but son got that stright from HS to NBA been in the lead 7 years build. You aint tryna be brolic? You finna get wrecked by ur bros, lmao

      1. well i'm at about 194-196 now and i'm only 6' 5-6". lol

        i'm good with the way i look. i'm just trying to get to like 205 so when i meet defenders at the rim i can posterize them easier.

        **and to clear up any confusion my record in the green is impeccable.** lol

  24. you know what really grinds my gears? to see a fat person order a whole lot of food filled with grease that's terrible for them but order a diet coke on top of that. who are you fooling? you need more people.

      1. i'm not going to knock someone's drink choice. some foods just don't taste right with water but a diet coke to go with a number 1 from wendys with a side of nuggets and a large chili?

    1. The diet coke can sometimes be for their sugar diabeetus more than the fat content. But still, I get your point. They're kinda canceling out the health awareness. Because best believe, there is sugar to make up for it in probably every other item they consume. The ketchup to name one.

    1. What doctor told you that, Dr. Nick Riviera?

      Instead of getting into physiology, I'll just give you this simple experiment. Compare the bodies of a mall walker, a long distance runner, and an Olympic sprinter. Then ask your doctor what was he/she thinking.

      1. "Compare the bodies of a mall walker, a long distance runner, and an Olympic sprinter. Then ask your doctor what was he/she thinking."

        Great point. I heard what Areefuh said as well. I've always heard that it burns just as much. Maybe they are comparing it to the people who run incorrectly? Because there are a lot of people who don't know how to run…they stomp. lol

        LOL, a mall walker, though? That is way too unfair to compare a mall walker (who is likely to stop at a food court with a menu that has as many calories in a half of serving of food as a thousand-aire has dollars) to a dayum runner, though. Though it may not get you in a runner's shape, a fast-paced walk/jog is good for your heart and is a great thing to incorporate for a weight-loss plan. Especially if you wanna go the "baby steps" route and work your way up to full-blown running.

        1. Cheekie: "LOL, a mall walker, though?"

          OK, good point. Substitute casual walker (someone who walks at the park, through the neighborhood) for mall walker. The point is the more intense the workout becomes, the more calories you burn.

    2. I think it's true for the rare individual that walks an runs at the same speed. For the rest of the world…

      Also, it's not just the calorie burning related to walking vs running that makes the difference. Running also helps to tone and build muscle that walking does not – not as much as weight lifting – but it's helpful none the less. If you're only tryna drop calories, you got just have more chex. Same as walking… lol.

    3. Probably told you that following the "some exercise is better than no exercise" rule. Look at the folks on the Biggest Loser, they start out walking and then gradually advance to running.

      You can't tell a fattie that's been mainlining gravy since middle school to suddenly start running 10k marathons.

    4. In a way it does but in a way it doesnt.

      Walking a mile equals the same calorie burn as runnin a mile. The difference is how many miles you can get in 30 mins of cardo. Also, ppl forget that walking can get you slim but do you want to be just slim and shapeless. Jog/run so that your losing weight and toning muscle at the same time. What blk women wants to just be skinny? You know ya wanna have shape too

  25. My ex-boyfriend is the most in shape man I've ever known and I remember him telling me at 21 "who cares about a big ole' butt if you have a big ole' gut to go with it". LOL! Might sound harsh but I started working out (cardio, weights, mean diet, etc) ever since. I've only gotten better with time and that was 7 years ago. I thank him for his brutal honesty.

    Whenever I talk to my black girlfriends about fitness, they always complain about not wanting to lose their assets because frankly that's what the brothas like. Although I try to encourage them that they can do squats/lunges, etc…to maximize the muscle and not "lose it all" the fact is weight/fat comes from every part of your body and you can't necessarily spot reduce. Ironically, I never have these conversations with my white girlfriends because frankly they don't deal with that type of pressure. Most of them run up to 5 miles per day and we do races together, lol! I'm wondering what you guys (men) think?

    I think that the average (black) man on the street is more concerned with a phat arse and will overlook a gut. There’s always that small pressure to not “get to skinny”, “don’t’ lose that but” etc. At my best I’m a size 2 and I’m 5’1. It's always refreshing to meet men who appreciate a healthy body in general, but when you're lean, a lot of times, your assets aren’t as apparent (in your clothes) and most dudes seem to be chasing the big but/big gut combos….won't ever stop me from getting my workout on though EVER! Because I know it's for my greater good, plus I (and a few privileged men) know that it's murder she wrote when the clothes come off. LOL! I too get excited when I see other lean men/women with nice muscle tone…

    1. A slim girl w/ shape (not the girls who resemble 12 year olds) will always get dudes. Every dude doesnt want Pinky

        1. Ayanna Angel < Random chicks on the street < the gum I stepped in on the way to work < Pinky

  26. Well.. my fat a$$ learned alot today. Though I have had a good 6 months in terms of working out. I really didn't lose that much weight or lower my cholesterol. IN fact, if I told you my cholesterol, you would think you were talking to a ghost. But I have a small kitchen so fast food and take out are just easy for me.

    I have lunch in an hour.. I'll try to do better. Weight lifting is pretty good and I love the results and how it made my feel, plus all those squats help when you hit it froggy. The cardio.. I do it for a time, than I find some excuse not to. Never liked cardio..

    As a kid I was fat for about two years when the doctors put me on steriods. Than I lost it playing football and hooping. When I got into HS I was in good shape, dare I say great. A six pack away from a perfect figure. But when I stop playing football, I had nothing to push me day to day. Now I'm going to die a fat slob. Weight gain effects everything. The times when I am less active I'm less freindly, less the bedroom champion, and less ambitious. If I can lose this procrastination habits, I think I have a shot at being healthy. But that is a big if..

    1. For the record, I'm digging the honesty you're throwing out today and the self-reflection/willingness to change. 😉

    2. Cheeks,

      The will to live healthy is excuse enough to do better. Take it from someone who's seen family members deteriorate due to health related diseases and that's ALL the motivation I need!

      You haitian right? You already know son. Stop the rice and get rid of the Haitian belly!

      All it takes is a mental commitement to do better, then application. you'll be good!

        1. I'm in Seattle, not LA.

          Besides, I was just pointing out how I feel left out being ALL the way over here. 🙂 My main problem with getting to the gym is time and not wanting to spend all that money. It's such a production to go to the gym where I live and I'd rather do the workout at home (where my apartments have a gym). Like I said up there somewhere, I've just fallen behind lately. I still stay mostly active with sports and whatnot, but I need to get back to being serious about working out and eating right.

  27. and i still haven't been to the gym since 2006… i feel bad.

    alright so let me say a few words because some people are like me and will need a heart attack to set them right. you know, "race horses die of heart attacks."

    so after deciding that if women thought TI was sexy I was going to stop going to gym and wasting 80 pesos a month, I decided I needed to do something else to stay healthy. I surprise a lot of people because even though I do some wild things, i'm still liable to beat most people in a foot race in tims and ripped jean shorts.

    here are my tips:

    – live an active lifestyle; MOVE YOUR A*S sometimes. A lot of people go to work, go home, and they never go anywhere, mainly because they don't want to spend money or be out in the streets, but also because they're typically tired. Get out and move around. Enjoy your environment all around the year there's something to see and do.

    – me personally, i play kickball, softball and an occasional pick up basketball game. why do i play kickball and softball? because we get wasted right after, but it contributes to my active lifestyle and fitness.

    – I know people keep talking about watching what you eat, but lets be real, there are new popeyes popping up everyday. what i would say is monitor how much of that stuff you eat. no more than popeyes once every two weeks. and kfc's fiery wings are baked. if i catch anyone with the double down, that's just ignent, STOP it. i have no alternatives for the chicken wings and mambo sauce, maybe get the fried rice instead of the fries?

    -MOVE YOUR A*S, walk up the escalator, take the stairs, walk to the train station in the morning. I think I walk about 3 miles a day. And I walk up the esclator and catch my stairs when I can. These things help keep you in shape.

    I will say this though, i'm not a nutritionist, but if you are trying to lose weight, I have to be honest with you. Stop drinking. Altogether. You cannot lose weight when you do it. It's just impossible. Especially you women.

    now i gotta go rewrite my blog for tomorrow.

    1. This comment helps alot. I am taking a vow to myself to stop taking the elevator from the C level of my building to the 1st floor. Getting active takes a commitment for some people, and a lot of badmouthing (git yer ass off da couch, yer fatso!). Maybe this will be my year…

      And yes, there are Popeyes popping up everywhere (my boyfriend is even thinking of investing in a franchise), and that is partly responsible for my big ol ass.

      1. I think I speak for all real men in attendance when I say, there is nothing wrong with a big ol booty. It's the supporting cast that we may have an issue with.

        @Sane85 – I was gonna write about women getting ready for the summer. Eff it, let it ride, guess it wasn't meant to be.

  28. Good post. I can honestly admit that after I had my daughter (who is 4 now), I gave up on losing the extra weight I had gained during pregnancy and after. I went from 115 lbs before my daughter was born to 165 lbs (my current weight). I fluctuated between 150 lbs and 165 lbs for the past 4 years (stress, graduation, change of jobs, etc). My body has settled on 165 lbs and has decided not to budge. I hate my body! I have a desk job, so there is no virtually no opportunity for me to exercise between 9:00 am and 5:00 pm, and when I get home I sit on the couch and do nothing. I am also a heavy drinker (wine only), which I know piles on the calories. I eat normally-egg whites and toast for breakfast, salad w/creamy dressing for lunch, and chicken/steak/fish for dinner with some type of starch, and fruit/nuts throughout the day.

    I am sorry for running down my lifestyle, but I am in need of help! I am not motivated to exercise (actually not true-the mirror does motivate me quite a bit). I have no energy, and every time I say I am going to go to the gym (member of 24 hour fitness-just no excuses!) or even for a walk I find a reason not to.

    Am I addicted to my fat? Or just a lazy sloth?

    Both 🙁

    HELP!

    1. One thing I'd say for your desk job, is a lot of women here sit on exercise balls instead of using a regular chair. The exercise ball will engage your back/stomach muscles all day… it's a really good idea and it promotes proper posture. You'll feel it after the 1st hr, and the 1st wk will be hell, but it's worth it.

        1. honey…there are chemical changes in your body happening cos your stressing about this..so please don’t…so flyy is so right …those exercise balls can do wonders…I actually take mine on business trips and work out in the hotel room if I cant be bothered with the gym

          also follow what streetztalk said….make time to exercise for 30 mins at least three time a week and you have to plan ahead with your food to you can eat 5-6 times a day (3 main meals and 3 snacks) – it’s all about portion control (food sized to cover both hands for main meals but only one hand for snacks)

          good luck

      1. Yep, the exercise ball is no joke. Although, it shouldn't be the only thing you're using/doing.

        When I was with 24-hour fitness, my PT got me with that damn BodyBugg. I really just wanted to find out exactly how many calories I was burning while doing the do, but eventually I kind of fell in love with the thing (it was a nice source of motivation). I still have it somewhere and I keep trying to get my sister to use it, to no avail.

    2. If your home has room why not buy an elliptical? You can do it after work while watching TV at your leisure. I work 8-5 and have to force myself into the gym 4x a week. If I miss one of my Mon-Thurs sessions I just make it up on Fri or Sat. You have to find something that works with your schedule and stick to it.

      1. the first workout, the first week is always the hardest. You just gotta do it. Find friends who work out too and join up with them. That will give you a proper investment in your physical well-being.

        I did the first day of P90X and almost threw up. And i work out regularly. I was about to say eff it but kept goin cause I wanted to see change. You have to train your mind before anything else. Fallin off is easy. Getting back up is the challenge!

        Good luck Homie!

    3. M.E.L.: “Am I addicted to my fat? Or just a lazy sloth?”

      I would say neither because it can be difficult. Sometimes you need a push in the right direction.

      The first thing is making up your mind that you want to do something about your weight. Whatever you don’t like about it, use that as your motivation to do something. You say you don’t like how you look in the mirror. Put a full-height mirror in your bedroom to remind yourself you want to make a change. Make up your mind that you want to do something.

      The second thing is making time after work to be physically active. Obviously nothing is going to happen if you sit on the couch and do nothing. Make time for yourself. Starting off, it doesn’t even have to be a lot of time. You can do plenty in an hour. Three days a week is a good start. You’ll notice your energy pick up in as little as two weeks.

      The third thing is modifying your diet. You didn’t mention portions or what types of chicken/steak you are eating, so I can’t comment on it. CHeeKZ asked what to eat, and I provided a grocery list above. I took that directly from Dr. Clay Hyght’s free e-book Set Your Metabolism on Fire which you can download for free from his website (http://www.drclay.com). It is very good; it is more than a grocery list, it also gives exact portion sizes, sample diets, exercise tips and a few recipes.

      Try to learn as much as you can. Write down questions you want to ask a trainer, since they usually will only give you an hour of time. In fact, just get started. If you haven't worked out in a while, your body will respond immediately just by doing something and you won't need a trainer. After four to six weeks when your body makes it's initial alarm adaptations, you may need more guidance as far as what to do. The big thing is just to decide to get started!

      Good luck! Feel free to ask questions. I certainly don't mind answering questions if you have any.

      1. Thanks a lot for the advice and information. I haven't yet met with my trainer, I have been putting it off. He called me a couple of days ago asking me to get in the gym ASAP.

        My portions can be a bit on the large side. I love food, I love to cook for myself and others so I tend to always make large amounts of food that I hate to see go to waste. I also have an addiction to ordering in (Chinese, Italian, and Mexican). I order food every weekend and once during the week. Gotta cut it out. I am really going to do my best to do some activity, even while on the couch (I used to do leg lifts, push ups and crunches while watching TV back in the day and that worked well for keeping me toned) and in general. I could definitely do a long power walk daily for 20 to 25 minutes and then do crunches.

        One question I was planning to ask my trainer, Darren: what exercises are best for love handles?

        Going to call Darren when I get home. Thanks again for all the info. If I have any more questions I won't hesitate to ask.

        1. In all honesty? Working out hard and dieting.

          Although the obliques and serratus muscles beneath the fat can be developed, love handles are nothing but fat deposits. Since you really can’t spot reduce, it’s a matter of lowering your bodyfat overall. Any core exercises you do, while important, won’t do a whole lot to lower your bodyfat percentage.

          One thing does help though if that’s your focus. If you noticed when gaining weight that it mostly went to the love handles and lower back first, it’s probably a sign that you are insulin resistant. Diet-wise, it would help to try to cut back on the carbs a bit. Training-wise, I’d do a lot of explosive exercises, single-leg exercises, and do most of my strength exercises while standing. This helps your body produce IGF-1, which is a hormone that helps increase insulin sensitivity. But that’s probably really advanced info. The main thing is just to get started doing something!

    4. M.E.L. I got a 5 year old daughter and work a 9-5 as well but if you really want to lose that weight workout first thing in the morning I wake up 6 days a week at 6am and do the damn thing!

      1. I gotta get like you! It's all about will power and discipline. Those are characteristics I don't have in abundance, but am honestly trying to develop. I want to make fitness a lifestyle, I don't care how long it takes to lose the weight in the process. Thanks for the advice.

    5. Switch the wine to straight shots, the creamy dressing for balsmaic vinegarette, cut some of the starches at night, limit the fruits and nuts during the day and then we'll see how your body reacts

  29. I think there are different levels to maintaining a healthy lifestyle. Not everyone is cut out for going to the gym everyday of the week. I started this fitness program called CrossFit (www.crossfit.com) in June last year and tried to implement a paleo diet (lean meats, nuts, seeds, fruits, vegetables and a little fat-the good kind). So far so good. It's hard to cut out the things you've been programmed to eat all your life. I'm not 100% paleo but I'm about 85% there. No dairy, no sugar of any kind, no grains, no processed food.

    In terms of exercise I'm at the gym 4 days a week. My gym has no conventional machines though. We use things like medicine balls, skipping ropes, rowing machine for cardio and we do a lot of olympic weightlifting. At barely 5 feet tall I can proudly backsquat 213lbs, deadlift 225lbs and shoulder press 95lbs. I'm far from bulky. The only downside is that my boobies have shrunk a little, but my buttocks has never looked better, very nice and tight, plus my upper body strength is AMAZING for my height and weight.

    I wouldn't NOT be in a relationship with someone because they didn't exercise regularly but it helps when you both have the same mindset. I figure the way I meet you is the way you need to stay with a +/- 5lb variance. I've told my fiance if he gets a gut I'm leaving him. I figure if I can torture myself to keep everything tight and looking good he can do the same for me.

      1. Thanks M.E.L It's easier to start than you think. For myself I found it hard to do stuff on my own so I had to join some sort of organized program. And any day that I don't feel like going I guilt myself into going b/c I can't be wasting all my hard earned $$$. Plus once you start seeing results you don't want to stop. And when I can lift more and more weight it really motivates me.

        1. "Plus once you start seeing results you don’t want to stop. And when I can lift more and more weight it really motivates me."

          This is true. Back when I used to exercise on the daily and would see the beautiful and toned definition in my calves/legs (and the firmness of my behind), I would get hella excited and pushed myself even harder. I need to get that mindset back. I guess its like cleaning up a big mess (how self deprecating of me), just gotta get in there and do it. Just start.

          Thanks for the BOOST UP sis!

    1. I’ve told my fiance if he gets a gut I’m leaving him. I figure if I can torture myself to keep everything tight and looking good he can do the same for me.

      ^^

      @DrJayJack

      There goes your post tomorrow,lmao!

      Good shyt! Is paleo that caveman diet I've heard about? #NoGeico

      1. It is one in the same. The best and worst thing to ever come into my life. I LOOOOOVVVVEEEE cheese and bread. And now I can't eat either without serious side effects. But it's made me more adventurous in the kitchen. Trying to bake without using regular flour is a female dog. But I've perfected my omelet.

  30. Thank you very much for this post! I work out 6 days a week, 2 times a day. Its great mind and body stimulation. I completely agree with you weight loss/ fitness is a real problem but we shouldn't just want to get the body together to look good for someone else. Health is very important. Yes, it is a turn off if he's not willing to take care of his body and workout. I want a man thats willing to go to the gym and even sometimes be my workout buddy. We only get one body and what we do today will determine how we'll be later in life. I just want to add a couple of things to your lists.

    Cardio- DO NOT EAT for at least 45 mins to an hour after cardio workout. Really you shouldn't eat for 2 hours but everyone can't do that. So in moderation at least 45 mins to an hour. You're metabolism is still operating at a high capacity and when you eat immediately after working out you slow your metabolism down significantly and it won't burn a lot of the calories from your breakfast. So wait…don't just workout and go stuff your face with breakfast immediately after you finish. Bad look!

    Diet- You are what you eat! Breakfast is the most important meal of the day don't skip it! With that being said…5 Pancakes, a half a dozen eggs and a pound of bacon every morning after your cardio is not going to help you get that 6 pack or flat stomach. It is true you should eat 5 to 6 SMALL meals a day Your body was never designed to swallow 3 large meals a day. Drink half your body weight in ounces of water. The water flushes your system of the impurities that make it hard to lose the weight. As for fast food eat it in moderation…serious moderation. It has little to no nutritional value. Eating fast food everyday is not helping you reach your goal. Eat more greenery… the darker the green leaf veggie the better. This is a hard one…Alcohol. Watch your consumption…its converted into sugar. Once again not helping you reach your goal.

    Weight training- Ladies! We must do weight training at least 90 mins a week. Along with the benefit of the training continuing to burn the fat long after the workout is over, it helps tone those legs, back, arm and that backside. And you don't have to use super huge weights 5 to 10 lb weights are fine. If you don't want to do the weights then do pilates. It is weight training, using your own body weight.

    If you're just starting find an active activity that you enjoy (notice I said active) doing dancing, swimming, softball, football, basketball, etc to get you started and continue to build your workout regime. LETS GET IT IN!

  31. @ LovelÝ Ladee.

    I disagree w/ the not eating after cardio. Depends on when you're doing cardio. Are you doing weights and cardio in the same trip to the gym? If you are,YOU MUST EAT. Also, it doesn't make much sense to eat when ýour metabolism slows down. Eat then, the rest of your day (walking and living and such) should burn the rest of your meals

    1. Gotta cosign with Peys Ventura here. Eating with ur metabolism running makes PERFECT sense! Your body will convertthe food to glycogen and send it directly to the muscles for energy, which would make the food burn quicker and aid in fat loss. They even say if you're gonna cheat it should be after a cardio session because all that sugar etc would goto the muscle. I wouldn't do it if I'm trying to make major accomplishments tho.

      1. iCoSign w/ the boys on this one. My personal trainer [email protected] near shoved a rice krispie treat down my throat after a few workouts — when I was in prime pageant shape — eating right after helps build muscle. Plus… I be FAMISHED.

        1. The reason I say don't eat is because the majority of the foods we eat have carbs in them correct? Believe it or not even down to the fruits and veggies, they have carbs. The reason you are suppose to wait after a cardio workout for such a long time is because carbs cause a rise in your insulin which will override the fat burning hormones release from the cardio therefore stopping the fat burning process.

          @Peyso You should be doing your cardio in the morning because it sets the pace of your metabolism for the rest of the day and night. I do not do my cardio and weight training in the same trip. Cardio in the am and in the pm I switch it up…weight training 3 days out of the week tho. Your metabolism doesn't slow down until about 4 hrs after your workout is over. So you will still be burning a lot of calories

          @streetztalk- if you are trying to build muscle mass it would make PERFECT sense! lol…but wait at least 30 mins before you chug your face. Your body actually refuels 50% of the calories you just burned and converts it into energy.

          @So FLYY- same thing I said to streetz, if you want to gain muscle mass than its perfectly fine to eat right after. Just wait at least 30 mins. And I completely understand the last part. I'm starvin like Marvin when I finish my am workout. lol

        2. @ Lovely Lady –

          "The reason I say don’t eat is because the majority of the foods we eat have carbs in them correct? Believe it or not even down to the fruits and veggies, they have carbs." – Eat meat #pause. Nothing like a chicken breast. Also, you can get away w/ jelly on white bread. You trade the carbs for other nutrients. Also, though your theory on carbs is based in science its a bit wrong. "Carbs will be used by your body to restore muscle glycogen. If your post workout meal doesn't contain carbs, your body may actually instead break down muscle tissue for this same purpose. That would be a bad thing. Carbs also create an insulin spike which helps to move nutrients into your muscle tissue quicker."

    2. @Peyso- Lol…at the Eat meat theory. I prefer oatmeal, fruit or cereal for breakfast. I'm not saying do not eat carbs at all. I never said don't eat carbs. That honestly is almost impossible! I love carbs okay…bread is my weakness. I'm just saying you don't want to stuff your face with carbs immediately after your cardio workout. you got to allow the fat burning hormones to get completely into your system first. Thats all!

  32. you know what else really grinds my gears? i have friends who are overweight. they religiously watch the biggest loser and say that's gonna be me one day losing all that weight yet you never work out and you eat whatever you want. o_0

    1. I know exactly what you mean Tunde. My best friend who is pretty big kills herself at the gym but refuses to give up the foods that have gotten her to where she is. If you were really serious about losing weight you'd cut out the rice, chinese food and the Mc'D's. #imjussayin

      Why even bother to work out because the food negates the exercise. It's like a hamster on a wheel your ass ain't going nowhere (pun intended)!!

      1. i agree with cutting out bad stuff like mcDs but not the chinese food or rice…have u seen chinese people…the ones i know eat well and are still petite…

        for me it is about working out and getting the right amount of nutrition…i eat out as much as i like but follow certain rules to keep my body shape

        Brekkie

        – 60% starchy AND complex carbs (oat flakes, fruit, wholegrain bread, smoothies)

        – 40% protein (pulses, nuts, egg, fish, yoghurt, milk)

        Lunch

        – 60% starchy AND complex carbs (brown rice, wholegrain bread, whole wheat pasta, fruits, vegs)

        – 40% protein (chicken, eggs, houmous, fish, lean meat, tofu)

        Dinner

        – 60% complex carbs only (vegs)

        – 40% protein (chicken, eggs, fish, lean meat, tofu)

        60:40 IS NOT a hard and fast rule but a guide that works for me…so even if i want to eat out and grab some Chinese, thai, indian, italian etc…i use these proportions or go 50:50…hasnt failed me yet

  33. By the way, today, April 21st, Popeye's is having a special on chicken. 8 pieces mixed for $5.99.

    For those of you starting your diets tomorrow. Popeyes chicken is the best way to get a good night's rest.

    1. I knew about that special from last week and have been counting down the days…

      As my sister would say: Wat ah hungry belly BEAST!

      (in patois)

      My bf is coming to pick me up from work soon, and i know he's gonna hit that drive thru up stat! (He's tall and skinny-annoying) I will try not to indulge.I have grilled lemon chicken and a green salad waiting for me at home…Jesus take the wheel.

    2. There was a Popeye's across from my old spot when I stayed in B'more. Used to go once in a while for lunch until I noticed squad cars and yellow tape. Naturally I figured someone'd been shot or something. Later that night on the 6:00 news they reported one of employees battered up a rat, fried it and served it to a customer.

      Needless to say I haven't had greasy fingers since…..

  34. Why is it all that fat girls know all the diets atkins,south beach, P90X, etc & 1000 ways to lose weight …. BUT STILL FAT!

    A fat girl can tell you how many calories are in everything, and they always trying to eat so petite and light while looking like one of the klumps. I want to tell em " just pick the plate up a slide it all in ya mouth like you use to doing, stop BS ya'self "

    And the skinny girl smash everything on their plate. Well the few fit sisters left.

    I'm just saying 🙂

  35. Also can I get the name & # to that gurl in the pic, any woman that can do that position I need on my team ASAP!

    Nothing but bottom 🙂 ….

    I'm just saying ….

  36. Great topic.

    I got back into taking care of myself the week I enrolled in my graduate program. I vowed that I would not be the stereotypical slob of a graduate student.

    It was so difficult to go from eating my huge portions of jollof rice, chicken and key lime pie (all one meal) to portioning, knowing that half a key lime pie is for atleast 4 people and not just me and knowing when I am full. I still cook but I have learned how to portion my foods.

    I took advantage of the fitness center at my School, I can't afford a PT so I started taking group fitness classes. Sure, I am always the odd ball (this actually motivates me even more) in the class but I got over that when I noticed how great my body started looking. I have not been this fit since I was 16. I cycle, jog, spin, kick-box, body pump,pilates, HIIT and boot camp it out every week. I run 5ks and I am training for a half marathon.

    My glutes have never looked this good, all that squatting, lunging and cycling builds some massive muscles back there especially for someone who already had a butt. Instead of it shrinking, exercise lifts it.

    Come December I will walk across that stage healthier and more fit than when I walked into that campus.

    All this to say, exercise and healthy eating is so important…take advantage of the resources near you. The Rec center on campus is a tad bit annoying with all the booty shorts wearing undergrads and the Gold's gym is chuck full of perverted old men but try to block them out of your mind or get to the gym at less busy times. Also, if gyms are not your thing get into some outdoor activities or get those fitness DVDs…they are really cheap on Amazon/eBay. Take some money out of the eating out budget and put it towards your own health and well being.

    1. Great comment! Much respect…I exercised for 45 minutes today.

      I'm glad so many people weighed in on this topic, its important.

  37. Mad late on this one but its been rough!

    I was a ballerina and tennis player through the end of college… But I had measure things that slowed me down and increased my weight gain which I think are crucial to the situation I'm working through now. I stopped trying to do both sports professionally which cut my frequency and rigor. I stopped hanging with people who actively exercise and my grandmother ( the cook in the home) passed so we ate out more.

    My body has maintained a lot of former muscle because I've been blessed with not looking as half bad as the scale indicates- and I'm still able to run 3-4 miles in one run. I do lack consistency. I'll work out twice this week and won't hit the treadmill again until late may.

    I know it takes 3 weeks for good habit to settle so I'm really trying to push it without burning out. I'm working on restructuring my carb to protein food levels which became an issue when I dropped meat.

    I was always good for dropping a couple dress sizes til I tried on an old skirt and pow saw a pouch staring back at me- now I'm on a life change.

    Good luck ladies and gents

  38. I'm working on dropping some weight right now. Lost 18 lbs. in the last month. I'm trying to condition myself because I want to start P90X soon. I've got it, but it's brutal! I wasn't ready for it.

    My biggest hurdle is staying out of the liquor cabinet. If I can manage that, I'll be cut like a starved bull by Halloween. Just in time for my Black Dynamite costume.

    1. If you're a real heavy drinker like that, trust me you cut that out and you'll see a huge difference. Once your body gets used to eating healthy, all that excess fat and lbs melt off!

      Good luck

  39. Interesting article

    There's nothing like being lean and healthy. In today's era of fastfood, we really need toworkout occasionnaly and throw off our unhealthy diet habits. It's not extremely hard. You only need to stick to a workout program and continue until you reach your objectives.

    Thank you for sharing this with your us.

  40. I have been putting up with extra fat around my thighs for 5 years and now I want to make a positive change. The comments that you have given here is really helpfull. Does anybody know of any good resources where I can get even more information on weight loss and healthy diets.

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