The P.O.S.H. Life (Pursuit of Strength & Health)

"Gimme a sista, can't resist her, red beans and rice didn't miss her."

Ok folks, its time for me to get gangsta and call a few people out. You knew it was coming. I have been talking to a few of my sistas about obtaining a healthy weight. Many of you are interested. But, I have received this response. "Girl, I am not fat, I am thick. Black men love a thick woman." Ladies....please wake up and smell the grease....you are FAT!! I can understand this debate. I used to be one of those girls who smiled when a dude called me thick. Heck, I even grinned a little and batted my eyes, and picked up another piece of bacon (not turkey bacon mind you). I felt as though if it ain't broken why fix it.

The truth is I was broken. I went to the doctor a few months back complaining of stress and fatigue. My physician's first response was you need to lose about 40 pounds so you will feel better. Right now you are putting stress on your heart, joints, muscles, and organs by carrying extra weight. "But, doctor I am just a little overweight I am fine." Clearly, I was wrong.



I believe that many of the statistics about black women (70% are overweight and 40% are obese) directly correlate to the thick v. fat debate. Because we refuse to accept that we are fat, we are plagued by early deaths and diseases like diabetes, heart disease, and high blood pressure. Heart disease doesn't differentiate ladies. If you are overweight it will kill you just the same as someone who is obese. The longer you lie to yourself is one year off your life where you could spend time with family, friends, and loved ones.

Women, don't let the stereotypical discussions regarding the thick sista play you. While women shouldn't worry about a man's opinion, the truth of the matter is we do. Your reading this article right now because your are curious. I see you!! The reality is the line between fat v. thick is blurred. However based upon health standards (BMI, calories burned at rest etc), many of you calling yourselves thick are really fat. Since thick is terminology started by men, I asked a few brothers their opinions on the situation.

Andre (name changed) states, "Black women really get thick v. fat confused....sometimes you can have too much of a good thing. Many Black women are in denial and are fat but refuse to see the real deal because they can hide under the cloak of 'thickness'. No, sweetie, you are fat and we will appreciate you more if you lose some weight."

Kevin (name changed) states, "Fat depends on height, proportion, and many other factors, there is not one indicator. Check your BMI (Body Mass Index) If it reads overweight, or obese that might be an indicator that you need to hit the gym.!"

Shane (name changed) states, "Thick to me means, no fat rolls, I want my lady toned. Beyonce is thick, Buffy the Body is thick, but each of these women is a Snickers away from being fat."

William (name changed) states, "I want a little meat on her bones, I don't like super skinny women. When I say a little meat I want a healthy weight on her. If we are dating, I want her around for awhile so I am concerned about her health."

Robert (name changed) states, " I feel as though, women don't understand. If you hit the gym, that's sexy. Many women who call themselves thick have never been to the gym. If you are thick and hit the gym...great! If not, go pick up those sneakers. We like imagining you hitting that treadmill and enjoy the benefits from when you do!"

What it seems like ladies is the men are saying. They are ok with you being thick. However, they seem to be more interested in a healthy partner. So don't blend the line of thick and fat. Call a spade a spade. Ladies, I say in love. Hit the gym, get your BMI, have a fit test taken, stop listening to what you think men want. Listen to your body, worry about your health and the longevity of your life. When you care about your body and love yourself that healthy glow will shine. You will have to beat them off with a stick.

Stay tuned for Part 2 of I'm Not Fat, I'm Thick: Images in the Media

Ladies, what do you think?

Men, do you agree?

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10. There is an easy way to lose weight- Nothing could be further from the truth. Fines have been levied against diet pills that claim to have the quick fix. There is no magic fix. Hit the gym and retrain your mind and eating habits.

9. If you stop exercising, your muscles will turn to fat- Muscle tissue and fat tissue are completely different. If you stop exercising, your muscle will become smaller and perhaps atrophy. You'll gain weight only if you keep eating the way you were when you were exercising.

8. If you don't have time workout 30 to 90 minutes a day, you shouldn't bother- The truth is, anything you can do will be beneficial. Studies have shown that even splitting up those 30 minutes into 10-minute segments is good for you.

7. Weightlifting makes women bulky- Its not true unless your are popping steroids.

6. Workouts must be intense to burn fat- Actually, the body burns fat as efficiently when you do low- to moderate- intensity workouts. Unfortunately, though, it takes longer to burn calories

5. Stretching isn't important because it won't make you thinner- Most people skip flexibility training because they think it doesn't have a direct impact on their fitness. But if you think about the fact that without proper stretching you could become injured, thus missing many workouts, it's vital.

4. Carbs make you fat - When you cut carbs you lose water weight. Eating carbohydrates makes you fat. Cutting carbs from your diet may have short-term weight loss benefits due to water loss from a decrease in carbohydrate stores, but eating carbs in moderation does not directly lead to weight gain. The body uses carbs for energy, and going too long without them can cause lethargy.

3 Drink eight, 8-oz. glasses of water per day. You should replace water lost through breathing, excrement and sweating each day - but that doesn't necessarily total 64 ounces of water. It's hard to measure the exact amount of water you have consumed daily in food and drink, but if your urine is pale yellow, you're doing a good job. If it's a darker yellow, drink more H2O.

2. Brown grain products are whole grain products. Brown dyes and additives can give foods the deceiving appearance of whole grain. Read labels to be sure a food is whole grain, and try to get three-ounce equivalents of whole grains per day to reduce the risk of heart disease, diabetes, and stroke.

1. Crunches will burn fat off your abs - Change your eating habits and hit a treadmill. and You could have abs like Schwarzenegger but if you have a layer of body fat over them you will never see them

Got anymore Weightloss Myths? Work out questions let us know! Read More......

We at P.O.S.H are extremely pleased with the responses we have received with our fitness challenge. For those who have not signed up, its not too late! Email us at poshlifeposhstyle@gmail.com and sign up today!

In order to keep our challengers motivated, I've decided to put together a few weight loss tips to help each challenger maximize their weight loss.

1. Aerobic exercise is great, but.....
For maximum weight loss you want to incorporate strength training into your program. The reality is this, our bodies burn 60-80% of the calories we ingest while sitting on our baddunks. That's right...the vast majority of the calories you burn come from you sitting on the couch watching Flavor of Love and General Hospital. Does this mean exercise is frivolous? Of course not. What this means is that in order to maximize your weight loss, you must increase your BMA (your resting metabolic rate). This is done by creating more muscle. For every pound of muscle you build your body burns an additional 50 calories. So let's say you create 6 pounds of muscle, your body is burning 300 more calories in order to feed that muscle...and that's while you're sitting on your butt! So does this mean you should cut out cardio and head straight to the weight machines? Not so much...everything in moderation people! The thing about aerobic exercises is this....it doesn't create muscle. Thus, you are only burning calories while you are exercising, not while you are resting. And after about 20 minutes of cardio, your body begins to burn not only fat tissue but muscle tissue as well, becoming slightly counter productive. Running is a great form of cardio (my favorite actually) and will help you to quickly shed poundage. But if your goal is for long term leanness, then weight training is essential to your workout regiment.

2. Protein, Protein, Protein (its not just for your hair)
Your body is actually a food snob. It favors some food over others for the silliest reasons such as where it is located on the food chain. Ok, that was only slightly a joke. But really, "between 10 and 30 percent of the calories you burn each day get burned by the simple act of digesting your food. But not all food is the same. Your body actually uses more calories to digest protein (about 25 calories burned for every 100 calories consumed) that it does to digest fats and carbohydrates (10 to 15 calories burned for every 100 calories consumed)." The Abs Diet For Women. Moreover, protein is essential to building muscle. So lean protein (such as fish, chicken, turkey, etc.) actually pack a double whammy.....you burn more calories digesting it than most other foods AND you build muscle which will in turn burn more calories. Now that's hot!

3. God created two-a-days for a reason
Its the same reason why all diets suggest eating smaller portions more often throughout the day....working out more than once a day means you rev up your metabolism more than once a day. Think about it like this...when you drive to pick up a friend, do you drive to their house, turn the car off, jump right back in the car, and then turn the car back on? No....of course not. Why? Because the act of turning the ignition on, then off, then on again uses more gas than if you allow the ignition to stay on the first time. The same concept applies to exercise. Revving your body up to run for 20 minutes in the morning and then doing it again in the evening will make you burn more calories than running for 40 minutes straight one time (and prevents the burning of valuable muscle tissue...see #1). So break up your workouts into two-a-days. Even if you can only do 10 minutes in the morning and 10 minutes after dinner...you will notice a huge difference in your weight loss as your body benefits from the extra metabolism boost!

4. Whey Protein will make you P.H.A.T
Ok, I'm on a roll tonight with the corny jokes, but in spite of that, its true. Whey protein is a great addition to your diet. Whey protein (typically found in Whole Foods or Trader's Joe's) is a type of animal protein that supports muscle building. I already stated the benefits of protein earlier, but whey protein is an extra special protein because it packs the most essential amino acids and the highest amount of protein for the fewest calories. I typically put about 2 scoops of whey protein in my smoothies before every workout. This is because a "2001 study at the University of Texas found that people who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis (their ability to build muscle) more than those who drank the same shake after exercising." Abs Diet for Women.

5. Read food labels carefully....
Typically we have been trained to look for things that are low fat and low calorie. Well, that's not all we need to be concerned with. In order to succeed on your weight loss journey (and not be miserably famished the entire time) you need to incorporate foods that are naturally high in fiber, high in protein, low in sodium, and low in sugar. Ok so I know some people read this and their eyes glazed over like, boooo...sounds like a doctor's report. Well, it helped me to know the reason why, maybe it will help you too: Fiber & protein help you to feel full longer (think of it as shopping at Sam's Club vs. Giant...you get more bang for your buck). So while a cheeseburger may have the same amount of calories as baked chicken and a cup of broccoli, an hour after eating that cheeseburger you'll be hungry again. However, the chicken and broccoli, due to their high protein and high fiber content will keep you satisfied well into your next meal and prevent mindless snacking. Moreover, foods high in sodium will make you retain water as your body attempts to flush all the salt out of the arteries....so....you'll look fatter than you really are. Kind of like walking around with one of those circus mirrors attached to your body....now that's just not a good look for anyone, is it? A diet high in sugar, specifically high fructose corn syrup, will actually MAKE you hungry. High fructose corn syrup increases your appetite. It shuts off your body's natural appetite control so you can eat and eat and eat way beyond your body's normal capacity. High fructose corn syrup is the villain. I'll say it again: HIGH FRUCTOSE CORN SYRUP IS THE VILLAIN TO YOUR WEIGHT LOSS! Steer clear and read those labels carefully!

**********Can't remember the nutritional information for your favorite fast food spot or chain restaurant , no problem. Technology is a beautiful thing. Click here and find out how you can text your query and find out the nutritional content of your favorite indulgences.*******************

That's it for now...stay tuned for more inspirational posts for a successful weight loss/get fit journey! Read More......

The key to losing weight, we all know, is to burn more calories than we intake. Your BMR is the number of calories your body would burn on a daily basis if you did no physical activity and stayed in bed all day (not recommended). Your BMR increases as you become more active. In order to lose one pound of fat, you must burn 3500 calories. Thus, in order to lose one pound of fat, you need to intake 500 calories less than you burn everyday for 7 days (500 x 7= 3500).

Check out the BMR calculator and start calculating how many calories you actually burn in a day vs how many calories you intake. Monitoring both closely will greatly assist in your weight loss efforts.

Good luck!


http://health.discovery.com/tools/calculators/basal/basal.html Read More......

• Maintain a diet lower in carbs and higher in lean protein - Protein builds muscle and helps in burning calories. Everyone loves pasta and bread but these foods may just hurt you in the weight loss process. Good carbs are fine, these are vegetables and whole grain products. You should eat 3 servings of vegetables and limit other carbs to around one serving.


• Exercise - You should try get some cardio into your life at minimum 3 times a week. Its ok if you are new to exercising. If you need help and don't understand the equipment get a trainer or just ask someone in the gym. Don't worry about how you look working out or if you feel too chunky. No one is worried about your size. Everyone there is trying to fix some part of their body so you are not alone. EVERYONE needs weight training. If you are new to exercise start off with Cardio and work your way to free weights or machines.


• Eat 5-6 times a day - This means 3 meals and at least 2 snacks. Your metabolism is like fuel in your car. If you drove your car all day and ran out of gas your car would not be a happy camper. This is just like your body which needs fuel to run. If you starve yourself or do not eat enough during the day, your body goes into starvation mode. This means it holds on to any little bit of food you put in it because it doesn't know when the next meal is coming. This is how you gain weight.


• Eat Breakfast- Breakfast means breaking your fast. Your body goes into starvation mode during the night. Food revs up your body for the day and provides you with the essential nutrients and calories needed to get you on your way during the day. Skipping breakfast slows your metabolism because your body has no fuel. No breakfast is a sure way to slow down your weight loss goals. You don't need a whole meal. Grab a lower sugar fruit or a protein shake and be on your way.


• Drink 6-8 Glasses of water a day- Water is good for your body. It clarifies the skin and flushes out toxins within the body. Many times when you are feeling ravenous, it may just be your body is in need of water. You may just need a nice cool glass instead of that piece of pie. When you start drinking the right amount of water you will feel when your body craves it.


• Take it one day at a time - You are not a failure if you fall off the wagon one day. So, you lost your mind and ate too many slices of pizza or had too many cookies. Tomorrow is another day!! You can begin again and hit the gym and start over the next day. DON'T QUIT!


• Make short term goals and reward yourself when you reach them - Monthly goals are usually a good way to go. If it takes you a little longer to reach you goal so be it. You can't force your body to go where you want it to go, you can only help it along. Once you hit your goal. Go Celebrate. Buy that new dress or electronics or go on that trip. This is the best way to want to keep moving forward with your journey. Hard work deserves praise!


• Keep a Food Journal - Write down everything you eat in a monthly journal. This is the best way to hold yourself accountable for what you eat everyday. When you write down what you have eaten everyday then you can't conveniently forget the bad things you ate to throw you off your diet. The food journal also allows you to notice your eating patterns. Maybe you are a late night snacker, or go crazy at lunch. Once you recognize your patterns you can get deeper in the trenches with yourself. Keep track of your weight in the journal


• Love your curves- embrace those thick hips, thighs, that belly, and your arms. If you don't love yourself and want to lose weight for you, the journey becomes that much more difficult. Weight loss does not happen over night. If you can't love you where you are now....your journey will be difficult and discouraging when you hit plateaus or you lose slower than you will like. Love you every step of the way!!
  

Let us know what you think! Have any extra tips? P.O.S.H. would love to hear about it!

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