WHEN YOUR WEIGHT FLUCTUATES

why weight fluctuates
Hey there! Are you one those people who weighs yourself constantly and the scale just keeps giving you all these different numbers every time you check your weight?
Are you constantly checking your weight?
Are you obsessed with weighing yourself?

Well then, keep on reading.

Key points:

  • Glycogen plays a a large role in short-term weight fluctuations.
  • Going on and off low-carb diets can cause big changes in glycogen levels.
  • It takes a few days for body weight to stabilize after any major shift in diet or exercise (theptdc.com)

Story time: Your best friend reads an article about a super low carb and implements it. She is down 2 dress sizes. She is convinced that carbs are evil. She eats less than 50 grams a day, and she drops eight pounds in two days. It seems she’s found the secret to weight loss!

But there’s a catch: if she believes this is true, then just looking at an Olive Garden bread stick will make her gain the weight back.

Your best friend is doing great and sticks to the plan for six whole days, but on the seventh day, she goes out to dinner with her friends. The waiter tempts her with a unlimited bread sticks, and she ends up giving in.

So what happens next? She weighs herself the next morning, and she’s 3 lbs heavier! That’s one pound for each piece of bread stick she ate.

I have lost count of how many of my clients have stepped on a scale after being on a low carb diet then going all out one night and weigh themselves the next morning and have gained 5 lbs.

So what is really happening? Can you really gain and lose so much weight in so little time?

The Problem With The Scale

Your weight will fluctuate throughout the day and this is why.

Salt and water

Has this ever happened to you? You go out Friday night and have dinner at restaurant (lots of sodium) and the next day you wake up, weigh yourself and weight 5 lbs more.

So you freak out but then you realize that:

  • Your digestive system hasn’t had time to process the junk food you ate last night.
  • Since most restaurants contain foods with high amounts of salt, your body retains water to keep your electrolytes in balance.

Eventually your body with sort itself out and you will go back to your normal self. The excess water is only temporary.

Glycogen and fluid

Each gram of glycogen—the stored carbohydrates in the muscles and liver—is accompanied by three to four grams of water. If you make an extreme cut in the carbs you eat, your body will store less glycogen and your muscles will also hold less water.

This will in turn cause you lose weight. It depends on how many carbs you cut. Remember if you cut 50% of your carbs, then water in your muscles will also decrease to 3 to 4 times that amount and voila less weight.

Mid-day fluctuations

Your weight will fluctuate throughout the day based off your sodium intake, how much water your drinking, and the food that you eat. Remember that.

Takeaway: The only way to know whether your new nutrition is working is to be consistent and patient. Consistent with weighing, consistent with carb intake, consistent with workouts, and patient enough to see meaningful results. (theptdc.com)

 

 

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WHY I STARTED AN ONLINE PERSONAL TRAINING COMPANY (VIDEO)

my fitness story

Hello everyone,

I wanted to tell you a little bit about myself, my story and why I started Ruthless Physique. Check out the video below! For online coaching click here!

 

-Ruth

THE DIFFERENCE BETWEEN “DIET” AND ACTUAL NUTRITION

diet vs. nutrition

In this week’s post we talk about diet vs. nutrition.

Nutrition planning accounts for 85%-90% of the results of any fitness program.

This is why it’s important you understand what you are getting in your meal plan from me. The point is not to view a meal plan as a temporary diet focused on “restricting” yourself to reach a short term goal, the goal is to understand what true nutrition is and how it can help you make better choices for the rest of your life.

A lot of people misconstrue the word “diet”. A diet is purely the description of the food that you eat. However, a more modern use of the word defines a limitation of what you can eat. This is not the case in my meal plans.

When you think of actual nutrition, you need to understand that it doesn’t mean restricting what you eat. It’s about creating a food plan to help support your physical goals which can include health, strength, independence, more energy and managing your weight.

When I provide a meal plan, it is to understand what actual nutrition is vs. just a “diet.

There are 5 components you need to focus on to be effective in your nutrition:

  1. Balance – this just means getting the right type of food in and limiting foods that can have a negative effect in your health.
  2. Calorie control – this challenge isn’t just about reducing calories. You have to make sure you have the right amount of calories throughout the day to keep your body working effectively.
  3. Moderation – You can cheat but in moderation and not in excess amounts that will have a negative impact in your healthy.
  4. Variety – If you have variety in your foods, such as dark leafy greens, red or orange veggies it ensures you get the vitamins and minerals you need to be healthy. Having variety helps you not get bored with the same foods.
  5. Adequacy – meaning you are getting all the vitamins and minerals you need to maintain your healthy but also making sure to replace what is lost on a daily or weekly basis.

When I provide a meal plans, they built on the foundation of these 5 principles. When in doubt, focus on these 5 principles to help you make better decisions about your health.


When you thought about diets or dieting did you see it as bad and restrictive?

Do you think these 5 components will make it easier for you to stay on track with your nutrition?


If you are interested in a meal that with complement your fitness goals, check out the support I offer to reach those goals faster: Meal Plan

-Ruth

I WAKE UP AT 5 AM EVERY DAY, HERE’S HOW I DO IT

JUST DO IT! HAHA

But really, how does one even find time to wake up at 5 am. I tell my friends and family and they’re like what the hell? How do you do it?!

Waking up at 9 am is considered late for me now.

SO HOW DO I DO IT?

Well it starts with going to sleep early ish the night before. I try to go to bed at least by 11 pm every day, sometime it’s sooner. That gives me about 6 hrs of sleep. It really depends on the person though. Some people need more than 6 hrs of sleep. Although, there is those people who go to sleep at 2 am because they spend all night watching TV or on social media. That habit needs to change ASAP.

I try to limit my TV and social media in bed. I have a TV in my room but I hardly EVER watch TV in my room, it’s just there. I do have my phone on my dresser next to me. My phone is there but I always silence it and spend a few minutes on it before I go to bed, but I try to limit it. I have spent countless hours wasting time scrolling through social media in the past. It’s never ending. If you are that type of person, change that habit. Put your phone somewhere where you cannot reach it. In fact, when you are in bed you can’t look at your phone at all. The blue light does not help either. It keeps you awake. I know some phones have a blue light filter, but still it’s not worth it. Silence it, turn it off.

I replace my phone with a book. If I can’t fall asleep for some reason I read a book. It’s usually nonfiction because I don’t want to process too much information. I usually start getting sleepy after 15 minutes. The problem nowadays is that people stay up because they bring their phone to bed.

I don’t use my phone as an alarm. I have actually read about this in a lot of blogs. My reason is different though. I don’t like using my phone as an alarm because it’s annoying, pisses me off when it wakes me up. I hate it. I use my Fitbit blaze. You can actually set an alarm on your watch and it will wake up with with soft vibrations. It’s actually way more relaxing and less annoying. There is no sound that comes out of the watch, it’s just vibrations. Pretty cool feature. If your watch does not have a feature, go get an alarm clock.

I snuggle less. I share my bed with my soon to be husband. I don’t know about you, but when I snuggle him, it’s so hard to get out of bed. I limit that. I will give one snuggle and then jump out of bed. I know myself, and I know if I continue to snuggle I will never wake up.

I jump out of my bed. I mean sometimes, not literally. Once I wake up and get up, I just get off and walk to the bathroom. Even if I am exhausted, I don’t go under the covers. I get off and turn on my hallway light and just start moving. Sometimes I am sluggish and groggy, and sometimes I am chipper af. It just depends on the amount of rest I received the night before.

Before I even drink or eat anything, I have a 12 oz. glass of water. Your body has technically been fasting all night long and you have not had a drink of water that whole time. That’s why sometimes when you wake up, you feel extremely parched. Don’t head for that coffee or muffin or whatever. Before you do anything, drink a glass of water. No ifs, ands, or buts. If I was feeling sluggish or groggy this usually wakes me up right away.

The best reason I have for waking up at 5 am is that no one is at the gym that early. I hate going to the gym in the afternoon to workout because it’s full of people and some machines are taken. This is my WHY as to why I wake up at 5 am. Even if I am tired af, I know that if I workout at night, I will have less energy and be blah. When I want to go back to bed, I remind myself of how ughhh it feels working out at night and get my ass up.

I don’t have breakfast because I am not hungry. I workout on an empty stomach. Don’t try this at home. This is me and this is how I like it. I do take a pre-workout and BCAAs for energy and so I won’t gas out. If you train longer than 90 minutes, I highly suggest eating something before a workout or after 90 minutes.

The last piece of advise I want to put out there. If you are one of those people who doesn’t have the time to workout or doesn’t have time to do anything, waking up at 5am will give you that extra time to be active, or run errands or whatever it is you don’t have time for. Remember, time is the only thing that we can’t get more of. If you sleep in all the time, and you wonder why you never have time to do shit, well this is the reason why.

Start slowly, make it a habit. Wake up 30 minutes earlier than you usually do and gradually move to 5 am. The body is highly adaptable and in no time, you will have gotten used to waking up. It’s not rocket science people, it’s just about how bad you want it.

Also, stop saying you’re not a morning person. That’s just an excuse.


What’s you wake up time? Why do you wake up at that time?

-Ruth


 

WHAT YOU DIDN’T KNOW ABOUT CARBOHYDRATES

all about carbs

Hello and welcome! Today I wanted to talk about carbohydrates.

Carbohydrates or carbs get a bad rap all the time! Let’s get started.

Here’s what you need to know about carbs.

Carbs are your body’s preferred source of energy (fuel) for your body’s many metabolic functions.

There are 2 types carbs: simple and complex carbs.

The 2 simple carbs are monosaccharides which is the simplest and most basic unit of a carb and there is disaccharides. These simple carbs include:

Monosaccharides

  • Glucose – this is the predominant carb and the most basic building block of most carbs
  • Fructose – fruit sugar
  • Galactose

Disaccharides

  • Lactose – glucose + galactose – found in dairy products
  • Sucrose – glucose + fructose
  • Maltose – glucose + glucose – malt sugar

Complex carbs – oligosaccharides and polysaccharides

Oligosaccharides – are 3 to 10 simple sugars

  • Fructooligosaccharides – category of a type of oligosaccharide found in fruits and vegetables
    • They help with constipation, improve triglyceride levels and decrease the smell of your by-products

Polysaccharides – 100s of monosaccharides

  • Fiber – 1.5 to 2.5 g per calories – the reason why fiber is important is because it improves your digestive health and cholesterol levels
  • Starch – plants and grains, there are 2 types – amylose and amylopectin
  • Glycogen – animals and humans produce this and it is made in the liver

More about fiber:

Functional fiber – isolated and non-digestive, typically added to foods

  • Claims to – improve gastrointestinal symptoms, weight loss, reduced cholesterol, and colon cancer prevention

Dietary fiber – naturally found in certain foods – there are 2 types:

  • High viscosity –  soluble – slow gastric emptying when it is mixed with digestive juices and it becomes gel like causing fullness
  • Low viscosity – insoluble – increase your fecal bulk and provides a laxative effect

After reading this, do you know a little bit more about carbs and why they are important for your body? Especially fiber.

Are you looking for a balanced meal plan that is going to help you become healthier and more knowledgeable about nutrition? —-> Fat Loss Meal Plan

 

WHY DO I WEIGH MORE AFTER I WORKOUT

DO YOU EVER WONDER WHY YOU WEIGHT MORE AFTER A WORKOUT?

I feel the best time to weigh yourself is in the morning right when you wake up and used the bathroom. Do this every morning to stay consistent. Your weight tends to fluctuate throughout the day. You may gain weight after a workout. You’re wondering, you just had an awesome workout and now you are even heavier?

First of all, the scale isn’t everything, please don’t judge yourself based of this number. It does not take into consideration a lot of factors. Below are a few reasons why you can gain weight after a workout:

  1. Water retention – when you workout you sweat, you lose fluid. Your body is made up of 65 – 90% of water. Your body retains water until it is properly hydrated. So, if you just had a killer workout and are drenched in sweat and gained a couple pounds, just drink some water. You’ll be fine.
  2. Strength training – When you workout muscle groups, you are creating micro tears in the muscle and your muscles get inflamed. As they heal, you may gain some weight. It’s totally normal and can last a few days depending on how hard you went in the gym.
  3. Muscle vs. fat – Sometimes you end up weighing more than before but your clothes fit looser. This is good! Your are building more lean muscle and dropping major body fat. It happens and it is totally normal. This is why the scale is not always the best indicator. If you are staying the same weight but your clothes feel better on your body and you feel better, you are probably losing fat.

These are just a few things to consider before you shame yourself for gaining weight or the scale is not moving. Remember this number can change throughout the day. Just remember to stay consistent, eat healthy, be patient with yourself and love yourself in any shape or size!

Photo by i yunmai on Unsplash


Do you want to get rid of the unwanted stubborn fat? Sign up for my slim down challenge! It starts on July 9th. Use code “slimdown” to get $15 off. —>Slim Down Challenge

DOES HIGH FRUCTOSE CORN SYRUP REALLY MAKE YOU OVERWEIGHT?

High fructose corn syrup or HFCS made it’s debut around the 1970s.

It is created when corn syrup undergoes processing to convert glucose to fructose (fruit sugar).

Types of products that may contain HFCS:

  • Canned foods
  • Cereals
  • Baked goods
  • Flavored and sweetened dairy products
  • Candy
  • Fast food

There have been a few large scale human studies that have not shown a definite increased risk of overweight, obesity or metabolic disorders. However, this does not mean that a person can eat an unlimited amount of HFCS without consequence.

  • HFCS probably does not increase health risk more than sugar or other sweeteners
  • Although the typical American still consumes greater than 10% of daily calories from ADDED sugars.
  • This is about an extra 200 calories per day of empty calories that provide no nutritional value.
  • If you add this up then the typical American consumes about 20 lbs. worth of ADDED sugar a year.
  • A lot of manufacturers add HFCS to foods that would not typically contain sugar to extend it’s shelf life and enhance the flavor.

If you are trying to lose weight, or control your weight, you should aim to eat less HFCS as well as other ADDED sugars like table sugar and other sweeteners like equal, stevia, etc.

To read more about HFCS check out this article: Does High Fructose Corn Syrup Make You Fat?

So what you think, what is your opinion on HFCS?

Photo by Gianna Ciaramello on Unsplash


You ever wish you knew what it was that you were eating that’s preventing you from losing weight? Do you wish that you knew the exact recipes that would flip that switch and allow your metabolism to turn on? I can help you with that! Send me a message with your questions to get started!

 

SLIM DOWN FOR GOOD

summer

I’m looking for 5 women (especially mom’s) between the ages of age 20-40 yrs who are looking to take the next step into improving their lives and overall health and want to lose fat to join a summer slimdown group.

All ELIGIBLE applications will be contacted by e-mail. Fill out the form below:

https://goo.gl/forms/YDdtZ4s6u6JdMyR33

WHY WOMEN SHOULD LIFT WEIGHTS

I was reading an article on theptdc.com and it really caught my eye. A lot of women seem to think lifting weights will make them “bulky” or “too muscular”. I have been lifting weights for over 7 years and I managed to still look like a woman hahaha. The article is called “77 Trainers Explain Why Women Should Lift Weights“. Women do not have the testosterone to become “bulky” and it’s a common misconception I hear. Below are a few reasons I really liked off this article:

“Strength training can increase the amount of muscle in your body, which in turn will decrease your body fat percentage, and improve your overall body composition” – Cynthia Redford

“Lifting weights means you can eat more without getting fat” – Reece Mander

“How much does your father weight? If he falls to the floor, how could you help him? Can you lift him or you will need to call someone??” – Antonio Ventin Cptrainers

“You don’t have the balls to bulk up” – Steven Hicks [this is funny because it’s true, not enough testosterone.]

“Lifting heavy will change your life like nothing else. Not only will you become stronger physically, but mentally and emotionally stronger as well. You will be able to handle anything that life throws at you.” – Kimberly Mills

“Well, going to the gym in your nice little workout outfit, with matching shoes and earbuds, wearing your hair down with makeup, walking on the treadmill for 20 minutes sure as heck ain’t gonna cut it sista’!” – Jason Ryan Edenfield

“Woman shouted for equal rights,u got them,now lift it bitch,lol,” – Wendy Mitchell

“With only cardio you will go from a big pear to a smaller pear but you will still be a pear. Weights will help change your bodyshape not to mention all the health benefits.” – Claudia Popoviciu

“Everybody wants a bikini body, but nobody wants to lift no heavy ass weight. If you want to look average, train average, ill wave to you on the stepper… Want to look above average?… Ill see you at the squat rack” – Callan Headrick

For the mama’s out there:

“Women are made to be able to lift her child and run when there is danger. Being able to lift heavy stuff without getting hurt makes your life a lot easier, if speaking beyond survival.” – Nattha Ploy

“Do you have any children? How heavy are they?” – Michael Park

“Did you know heavy weight lifting is the best defense against aging, keeps shopping for clothes enjoyable, and gives you the ability to lift and play with your children and grandchildren?” – Erika Nall

“What does your child weigh ? How many times have you lifted and carried then and for how long.” – Gerard Sheehan

 


Go lift those weights ladies and mamas! Want me to help you get in better shape to just be with your kids, hold them and love them longer? Go check out my online personal training plans here.

So which reason did you like? Leave a comment below. For the rest of the article here is the link again: 77 Trainers Explain Why Women Should Lift Weights

Enjoy!

 

ENDOMORPH BODY TYPE | HOW TO TRAIN AND EAT FOR YOUR BODY TYPE

endomorph body type female

Let’s start with the basics.

What is an endomorph body type? Curvaceous, small-waisted, full figured and pear-shaped. These type of body types usually carry their weight on the lower stomach, hips and thighs instead of being evenly spread around the body. The way the fat is distributed around the body can make a bit more difficult to lose weight. Don’t despair, with the right nutrition and training endomorphs can achieve great results!

Nutrition

Endomorphs usually have some kind of carb sensitivity. High-carb foods are converted to sugar at a faster rate and most likely with be stored as far rather than be burned for energy. Because of this endomorphs tend to have a higher body fat percentage.

Since endomorphs are carb and insulin sensitive the best type of nutrition comes from a balance of macronutrients. Carbs should come from mostly veggies and unrefined, high-fiber starches. Foods to avoid: bread, cereal, crackers and cookies! For macronutrients you are looking at a range of 30% carbs, 35% protein, and 35% fat. For breakfast opt for a high protein and fat meal.

Being Active

Since endomorphs have a hard time losing fat with nutrition alone, well-rounded cardio and resistance training program will benefit the endomorph best. Endomorphs should exercise to boost metabolism. Fitness for endomorphs is a lifelong program. The good thing about endomorphs is that they can build muscle fast, staying lean requires work due to their slower metabolism.

Cardio

Sitting down at work or watching Netflix and chilling is not good especially for the endomorphs as they burn less calories than other types while at rest. For cardio endomorphs should do HIIT 2 to 3 times a week at less than 30 minutes and low intensity steady cardio 2 to 3 times a week at 30 to 60 mins.

Weight Training

Weight training is imperative for an endomorph only because having more lean muscle mass expels more calories and helps the endomorphs metabolism. Focus on compound exercises and circuit training with very little rest.

To learn more about endomorphs, check out this article by ACE and click the link here.


So what kind of body type are you? Leave a comment below.

Do you want to see a workout created specifically for endomorphs? Let me know in the comments below.