muffintop-less:

“Most people know that muscle burns more calories than fat but, just how much more? Over the years I’ve heard that a pound of muscle can burn anywhere from 30-100 extra calories a day, but finding an exact number can be a challenge. The confusion exists because of different studies using different ways to test metabolic changes after exercise. There are other mechanisms involved with metabolism as well (including gender, age, fitness level and how active you are otherwise) and, frankly, there’s still plenty of controversy about how much exercise really influences metabolism. The bottom line is, strength training is important for almost any fitness goal, whether you want to lose fat, gain muscle or just get in better condition.”  - Alberto Umana

muffintop-less:

I’ve been getting a lot of asks lately from girls who are trying to put on muscle, but are concerned they won’t be able to intake enough calories from clean foods.

• Fats have 9 calories per gram
• Carbs have 4 calories per gram
• Proteins have 4 calories per gram

If you want to increase your lean muscle, you may need to raise your calorie intake. Do not do so through “dirty bulking” as it will lead to unnecessary fat gain. Instead, increase your intake of healthy fats, complex carbs and lean proteins. Your individual needs as far as calories will need to be factored in… as well as any allergies. In addition, everyone’s bodies respond differently to different macronutrient ratios. You will need to experiment to find out what works best for YOU. Also, performing HIIT cardio 2-3 times per week can help keep fat gain at bay. Keep in mind, it is close to impossible to gain muscle without a little bit of fat (just as it’s almost impossible to lose fat without losing a bit of muscle). 

Sample Muscle Building Diet I put together:

• Breakfast: 1 egg, 3 whites, 1/2 cup old-fashioned oatmeal, 
• Snack: 1 slize Ezekiel bread, 1 Tablespoon natural peanut butter, 1 scoop protein powder
• Post-Workout: 1 scoop protein powder, 1 cup unsweetened almond milk, simple carb serving
• Lunch: 5 ounces skinless chicken breast, 4 ounce yam, 1 cup broccoli
• Snack: 8 ounces plain/nonfat Greek Yogurt, 1 ounce raw almonds
• Dinner: 4 ounces wild salmon or tilapia, 1/2 cup brown rice, 3 ounces of asparagus 

motiveweight:

The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights. -Muhammad Ali 

(via fitspoforever)

(via howdoyoudodatshit)

(Source: suzieb1971, via pictureperfectbodywerkit)

(Source: fuckyeahfamousblackgirls, via blackfitness)

rashidatowe:

Breakfast 730-8am- ½ cup dry old fashion oatmeal w/ small handful of dried cranberries, 5egg whites 1 regular egg w/ 1/2cup of fresh spinach.

Snack1030am-small green apple w/1 1/2tbls of almond butter

Lunch 12-1230pm- 4oz chicken breast, ½ cup of green veggie, ½ cup of…

(Source: secretdreamlife, via blackfitness)

whatevercatchesmyeye2day:

“When anyone tells me I can’t do anything…I’m just not listening any more” - Florence Griffith Joyner

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allthingsblackwomen:

Sanya Richards-Ross