Live Love Lift

I haven’t done much with my blog and maybe signed onto twitter twice in the past 3 months. Golds Gym has taken over my life! (and I’m very happy about it) but… now that I have a larger client list and can actually schedule my days out I am going to start keeping up with my blog! I have lots of “articles” to write, so keep checking back.  I’ll have some good information in the next couple of days, especially for those of you living in the Los Angeles (specifically Hollywood) area.

Blog Posts coming soon….

Importance of Supplements — curing diseases with Vitamins!?!?!

Women and Weight Training — LIFT like a man, stay LEAN like a woman!

Eating out — Where to go, and how to keep it healthy.

Outdoor training & tools — Train outside and get just as good of a workout as going to the gym!

and even more…

WOW, its been two months of lifting for maximum hypertrophy (increasing muscle size).  Its coming along very well, the differences are noticeable and I’m increasing weight consistently.  I had a minor relapse at the beginning of Feb, a stomach flu. Missed 5 days of the gym, and had to fully refuel before returning.  But I have gained 3.5 pounds since Feb 1st!! putting me at 123.5.

I’m continuing my plan to gain until May 1st (or later), but I am introducing more cardio back into my regiment.  I am focusing on interval & plyometric training, but keeping it at just twice a week.

Im noticing the most difference in my shoulders, which is awesome because thats what I have really been focusing on. (I want BIG delts!) My upper body as a whole is something I have been trying to build up, felt like it needed to catch up with my lower body.

I can’t wait till next month, I hope I continue to make gains the way I have been!

1 month down, 4 more to go.

So it’s been 1 month of building (lifting heavy, eating A LOT). Progress is going well, slow, but well. I just have to keep going and remember that in order to reach my goals it takes a lot of time and dedication! It’s around this time that I usually get off track and start eating lean or completely relapse and not stick to a diet/exercise regiment at all.  When you build muscle, you will also gain fat.  There is really no way around this especially if your trying to make the gains I am. I know this, but when I put on my pants and there a little more snug than usual I get that awful feeling I did when I was 13 and overweight. Afraid of getting fat! The average American starts a fitness routine in order to loose weight.  Well, I lost a lot of weight a long time ago, and now I am trying to gain muscle.  It’s hard to stay focused because of the time it takes to grow and the fat you gain.  Also, I have to eat SO MUCH! It seems like the more I eat, the better results I see. Sometimes I feel like I’m eating too much but I’m trying to gain, so allowing cheat meals is good. It will all be worth is when I have huge sexy shoulders, and awesome legs! I just have to keep thinking of my goals, and stay focused.

#1. Go to bed by 10pm & get a least 8 hours of sleep.

Studies have shown that going to bed early and getting up early is better for your health!  If your working out a lot, and trying to build muscle its extremely important that you get 8 hours of sleep a night.  (Your muscles grow while your asleep)

#2. Plan your meals, and cook them too!

How do I stay on top of my diet? I choose one day out of the week where all I do is cook! I plan all the meals that I am going to eat the rest of the week. It take a lot of time and dedication which is why I set aside an entire day for this.  The benefits of doing this, however, are amazing. Save time, save money, never worry about food, or go without for too long… trust me if you don’t do this, once you do you’ll wonder why you never thought of it.

#3. Pack a lunch.

When your using that day to plan meals remember what else you have to do the rest of the week and make sure you make foods that you can pack.  Even if I am just running around the city I always take a snack or a lunch (depending on how long I’m gone). Even if you think you’ll be close enough to the house, or you can find something, just pack something anyway, you never know what might happen.

#4. Drink lots of water.. and try ONLY water.

It’s so important to drink lots of water especially if you work out a lot.  The only time throughout my day that I am drinking something else besides water is in the morning.  I will have milk (in my oatmeal) and the occasional glass of orange juice.  BUT this does in no way replaces my water intake.  Try and only drink water through out the day, cut the sugary drinks if you haven’t done so already. Soda is especially bad for you and if your reading this and you drink soda.. BAD.STOP.NOW. There is nothing worse for your body than artificial ingredients and tons of sugar. Even drinks like vitamin water, and other fruit juices can contain a lot of sugar.  If your eating lots of fruits, and complex carbs most likely your body is already getting enough.

#5. Make short and long-term goals.. and stick to them!

Easiest way to see if your making progress is to set goals, both short and long term.  Short-term goals should be very specific and attainable, long-term goals can be more broad, but should eventually become specific goals as you go back and re-asses. Your goals should pertain to nutrition & fitness, but it can also be goals about your lifestyle that will ultimately benefit your fitness goals.

I have found these 5 simple things (ha.. easier said than done you may say) but it’s all about time management & honestly just getting up & doing it! I have been struggling a lot with this, when your out of work for a long time (which I have been on and off jobs the past year, currently I’m not working) it’s hard to get yourself moving.

Trying taking some vitamin d3, (its a proven to help with depression) get outside, and be happy.

Kim Lyons: Fitness pro

This new year is bringing new changes. I have been talking about getting into contest shape for some time now… and this year I am going to do it.  Looking at bodybuilding.com and seeing 21 year old beautiful women competing makes me feel… old.  So my major resolution for this year is very simple and can be used in a number of situations.  No procrastinating… its very simple really. When you have to do something, just do it instead of putting it off. This can be applied to many situations, but ESPECIALLY in the bodybuilding community.  To have a 6pack, and beautiful broad shoulders you have to be HARDCORE & ON TOP OF YOUR SHIT! I mean very, very organized… and that is my biggest problem.

I have never been very organized, in fact its the number one problem people have when it comes to exercise and nutrition.  And the key to staying organized? Not procrastinating… and well here are a few other tips.

1. Plan Your Schedule: including exercise and times of eating, your food for one week.  I like to make stuff on a Sunday.. but sometimes that doesn’t happen.  Try and put aside one day of the week and stick to it.

2. Stick to Your Plan: I know I do it all the time, write a schedule and then don’t stick to it, but at least if you basically get everything you needed to get done, done.. your a step in the right direction.

3. Reward Yourself: NOT WITH CAKE! But with anything that you might enjoy… a little shopping if you have the extra money,if you don’t like me… an extra hour of TV time to enjoy, maybe do a little baking (TO GIVE TO FRIENDS).. things that just make you happy.  Give yourself little rewards when you do things like, sticking to your schedule.  It’s all about taking baby steps.

4. Stay Confident: Don’t get upset if you don’t see results right away, especially if your someone who works out on a regular basis.. you see results much slower than those who have never picked up a weight in their life!

5. Have a Support Team: Whether its on twitter, facebook, or in “real life” have a network of people you can ask questions, or just talk to about your goals.  Everyone needs a little motivation, its surprising how much strangers can help!

So.. back to my plan.  I am currently trying to gain (put on major muscle).  My lifting has gone back to 6 days a week with 3 days adding light cardio.  I am eating about 2,200 calories a day, 50 g of fat, 200 g carbs, 200 g protein.  ALL CLEAN, CLEAN, CLEAN!

May 1st, I will add cardio on a daily basis.  August 1st, I will start cutting which means I’ll change up my diet going down to 2,000 cal the first week, and 1,800 by the 3rd… continuing to increase my cardio.  This should allow me to burn lots of fat and get cut cut cut!  This for me is where it gets tough… figuring out how much food to eat, while increasing cardio.  You don’t want to eat too little, but not too much where you don’t end up burning off any fat!

It’s going to be a tough year!

A few ladies who really inspire me!!! I have their pictures hanging on my fridge.. as a reminder! haha it works.

Me!.. with short hair. Yea I need a new pic ;)