I went vegan for 2 weeks

Hey everyone! So my fiancé and I have decided to go vegan for 2 weeks. I chose 2 weeks because it seemed like it only 2 weeks based on a documentary I watched on Netflix called “What the Health” to show any benefits. 2 weeks is actually a short amount of time too. I see that there may be additional benefits without consuming animal products or dairy. Some benefits include:

  1. Reduces the risk of heart disease and type 2 diabetes
  2. Lowers cholesterol
  3. Lowers blood pressure
  4. May reverse prostrate cancer if in early stages
  5. Reduced saturated fats since you’re not eating any meat
  6. Lower BMI
  7. More energy
  8. Weight loss

I’ll post my journey on this blog. I purchased Silk nut milk that comes with 10 grams of protein and I also bought Musclepharm’s new like products which includes organic plant based protein and even a vegan pre-work out. Stay tuned!

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Late Post and Flexible Dieting

Sorry I have been crazy busy with school and work but I’m back!!!

ruth face 2014

So I decided to give flexible dieting a go. I am currently cutting. 170g of carbs, 145g of protein and 55g of fat. Anyone out there currently doing flexible dieting and could lend me a helping hand  or their thoughts? I really want to compete but I’m not sure if I should get a coach. I feel like I motivate myself enough. It’s been about 3 weeks that I’ve been cutting and I’ve lost 3 pounds. Does that sound right? Should I cut more?? I really want to lower my body fat percentage and want to look more defined. Any suggestions or thoughts would help.ruth april 2014

Work your legs out more than once a week!

Hey fitfam!

First and foremost I would like to say I have some good news and some bad news! So the good news is that I got accepted into Dominguez Hills University and will be working on my personal trainer certificate. The bad news is that I might not be able to update my blog all the time!

I wanted to write about how I am appalled that most people in the fitness community only work out their legs once a week. What kind of atrocity is this?! When I started weight training I started with working legs 3 times a week! I just did it because I decided I would do legs every other day. Every other day I would push my legs to their extremes. Keep in mind I do not come from an athletic background that used my legs for much. I used to be a cardio bunny, I never hit the weights. So of course this might seem excessive, but guess what I managed to work out my legs 3 times a week without a problem. Which brings me to my next point I decided to do my research on how often I should work my legs out and I found that most people recommended once a week. Once a week!!!! So here I am thinking I doing over kill with 3 times a week, but I got to thinking if I can do it then why not!!

I am not saying everyone should work out their legs 3 times a week all I am saying is that everyone should work out their legs at LEAST twice a week. Twice a week!! These are my reason’s why:

1. If it isn’t obvious enough why wouldn’t you want to work out one of the biggest muscle groups of your body more than once a week. You use your legs for everything. It supports you, it guides, so why wouldn’t you want to make these muscles stronger and more agile!! Make sense right?!

2. Since it is one of the biggest muscle groups of your body and it supports your body when you work it out it burns calories!!! You want your body to keep burning calories even after you finish your workout. Well guess what, since you are working this muscle group good and hard, the next day you will probably be sore, meaning your body will use up more energy to move these muscles because they are fatigued, meaning more calorie burning, more fat burn!!

3. You get to eat more than normal. Since these muscles take out a lot from you, they obviously need more nutrition to be fed because they are fatigued, they are using more energy, meaning more food, food=energy!! Leg day is the day you actually need a good amount of carbs to keep your body sustained.

4. Don’t you want the lower body to go with the upper body? I can’t tell you how many times I have seen men and women with big upper bodies but then you look at their legs and it looks like they are struggling to hold the person up. You use your legs for everything. So make them strong for the support of the upper body!

If these are not reasons enough then I don’t know what else is. Of course some people are learning as they go but don’t limit yourself. How do you expect to get change or lose that extra weight, or just look fit if you don’t push your body. You never know what your body is capable of if you do NOT push it. Make it hurt, make it fatigued then give it the proper nutrition next thing you know next week your doing things you thought you could not do!!

Lastly I wanted to add when it comes to your lower body, lift heavy. Why would you work out one of the strongest and biggest muscle groups with 5 or 10 lbs. Do at least half your body weight. Your body can handle it. If you can’t then do a little less but never lift light. These are me recommendations. I am 5’1, 138 pounds, and lift heavy. If I can do it, you can do it.

By the way I am not a personal trainer, yet, haha but everyone’s body is different so I can’t say what works for me works for you, but I highly recommend working your legs more than once a week. Do one day a very heavy leg day emphasis on the quads and the second day do lighter and emphasis on say hammies.

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Weight training vs. Cardio

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The proof is in the numbers people. You have to incorporate weight training to build lean muscle and burn more fat. I burned fat for 50 minutes weight training for and 1hr and 15 minutes as opposed to last time I only burned fat for 17 minutes out of my hour and 30 minutes work out and that time I mostly did cardio. Goes to show you 50 minutes vs. 17 minutes of fat burned? Who wins? I would say weight training. It’s not about losing the fat with cardio then toning up with weights later, it’s about incorporating both people! Get it done!

Triceps/cardio/shoulders

Today’s work out of the day consists of working out upper body. These work outs are easy to do and don’t reallt require a spotter.
1) Tricep Kickbacks 3 x 12

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2) Triceps Cable Pressdown 3 x 12

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Make sure to keep your elbows in with this one. Inside but don’t use your body to help only your triceps.

3) Tricep Dips 4 x 10

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4) Lying Barbell Tricep Extensions 3 x 12

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With this work out you can choose to use a barbell but you can also use dumbbells if it’s easier.
5) Push-ups 3 x 15

These are pretty self explanatory, if regular push ups are too hard you can do push ups with your knees on the floor.

6) Arnold Press 3 x 12
This is one of my favorites. These are a little hard to get so I posted a video.

Lastly do a 45 min incline on treadmill at 21 incline and 3 mph.

Enjoy! And remember these are Bella Falconi’s routine I just changed a few work outs.

Hamstrings and abs

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This was today’s workout. I love deadlifts!! The cable deadlifts were my favorite.

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I felt it a lot more on my hamstrings and lower back.

I did four 1 minute planks which were killer, these really help with your core. Start off with 30 seconds and work yourself up.
Do the hanging leg raises for your lower abs. Do it! They are very effective. 
That’s all for today tomorrow I am doing arms.