HipBones&ThighGaps

okayyy. So I'm Morgan and I am 21 yrs old. I'm 5'11 and am starting out at 160lbs. I would like to lose weight and tone up my body. I'm doing it the HEALTHY way!

SW:160lbs
GW1: 150lb GW2:145lb GW3:140lb
UGW:135lb
CW:160lbs Lost: 0lbs

If you guys have any healthy recipes pleeeease send them my way :)
muffintop-less: “I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagel-based breakfasts.  The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight. It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings. But what about the extra calories in the yolks? This is actually a non-issue and here’s why… even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories, that it increases your overall nutrient density per calorie you consume.  Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall.  In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body. Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat!” - Mike Geary

muffintop-less:

“I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagel-based breakfasts.  The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight. It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.

But what about the extra calories in the yolks?

This is actually a non-issue and here’s why… even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories, that it increases your overall nutrient density per calorie you consume.  Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall.  In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body.

Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat!” - Mike Geary

muffintop-less: I am often asked what is best… free weights or machines.. Honestly, I am a firm believer in the power of good-old-fashioned dumbbells and barbells to make gains. While machines do have their place in workouts (especially for those who are new to resistance training), nothing will give you the same results dumbbells and barbells can. The reason for this, is because free weights recruit the stabilizing muscle fibers that would ordinarily not be necessary when using a machine, where the range of motion is fixed. Free weights require balance and allow for a broader range of motion… That’s not to say that machines won’t also give results.. but try not to center your workouts around them! =)  Got another shot back from my photoshoot by the way! Yay! haha =D

muffintop-less:

I am often asked what is best… free weights or machines..

Honestly, I am a firm believer in the power of good-old-fashioned dumbbells and barbells to make gains. While machines do have their place in workouts (especially for those who are new to resistance training), nothing will give you the same results dumbbells and barbells can.
The reason for this, is because free weights recruit the stabilizing muscle fibers that would ordinarily not be necessary when using a machine, where the range of motion is fixed. 
Free weights require balance and allow for a broader range of motion… That’s not to say that machines won’t also give results.. but try not to center your workouts around them! =) 

Got another shot back from my photoshoot by the way! Yay! haha =D

theonetruenom: Hummus on Toast with Cucumber and Tomato(This isn’t so much a recipe as a suggestion - it’s open to all sorts of variations)2 Slices Whole Wheat Bread, ToastedHummus (any kind should do)1 TomatoCucumberCilantro (optional)Salt & Pepper 1. I can’t even believe I’m going to write this: Slice bread and toast it. (It’s not that I don’t think you couldn’t figure this out on your own, it’s just for formality’s sake. Because this step really is crucial.)2. Slice your tomato and cucumber thinly (a serrated knife works best - honestly, I find our bread knife slices tomatoes better than any other knife). If you slice the cucumber really thin, I find you can fit about six slices on each piece of toast.3. If using, chop cilantro (or other herb of your choice - parsley, thyme, etc.). If using a leafy herb, like cilantro or parsley, bunch it up for easier chopping.4. Once your bread is toasted, slather it with hummus - just load it on, be good to yourself. Then sprinkle each slice with cilantro, then layer on the cucumber and tomato slices. Add salt and pepper to taste. Enjoy!

theonetruenom:

Hummus on Toast with Cucumber and Tomato
(This isn’t so much a recipe as a suggestion - it’s open to all sorts of variations)

2 Slices Whole Wheat Bread, Toasted
Hummus (any kind should do)
1 Tomato
Cucumber
Cilantro (optional)
Salt & Pepper

1. I can’t even believe I’m going to write this: Slice bread and toast it. (It’s not that I don’t think you couldn’t figure this out on your own, it’s just for formality’s sake. Because this step really is crucial.)

2. Slice your tomato and cucumber thinly (a serrated knife works best - honestly, I find our bread knife slices tomatoes better than any other knife). If you slice the cucumber really thin, I find you can fit about six slices on each piece of toast.

3. If using, chop cilantro (or other herb of your choice - parsley, thyme, etc.). If using a leafy herb, like cilantro or parsley, bunch it up for easier chopping.

4. Once your bread is toasted, slather it with hummus - just load it on, be good to yourself. Then sprinkle each slice with cilantro, then layer on the cucumber and tomato slices. Add salt and pepper to taste. Enjoy!

(via bodyless-soul)

muffintop-less: Want to improve your legs? Here are my top, favorite leg exercises: Squats Lunges Stiff-Leg Deadlifts Leg Presses Bench Step Ups  Curls & Extensions All of these should be done WITH weight (unless you have some kind of injury or health condition that prevents you from using them). Remember girls, we “squat” multiple times a day, bend over to pick things up, walk up stairs and generally “use” our legs all day long. They don’t tone from that… they need a stimulus to change. If you don’t give your body a darn good reason to change, it won’t, simple as that… with that said, use dumbbells and barbells for these exercises! Make sure to always use proper form and engage your core, while breathing properly. A good rep range for these exercises is 8-12, although if you’re looking to build strength, even less reps are necessary. If you can go beyond 15 reps, the weight is too light.

muffintop-less:

Want to improve your legs? Here are my top, favorite leg exercises:

  • Squats
  • Lunges
  • Stiff-Leg Deadlifts
  • Leg Presses
  • Bench Step Ups 
  • Curls & Extensions

All of these should be done WITH weight (unless you have some kind of injury or health condition that prevents you from using them). Remember girls, we “squat” multiple times a day, bend over to pick things up, walk up stairs and generally “use” our legs all day long. They don’t tone from that… they need a stimulus to change. If you don’t give your body a darn good reason to change, it won’t, simple as that… with that said, use dumbbells and barbells for these exercises! Make sure to always use proper form and engage your core, while breathing properly. A good rep range for these exercises is 8-12, although if you’re looking to build strength, even less reps are necessary. If you can go beyond 15 reps, the weight is too light.

(via liftheavyshit-and-kickass)

leanmeanworkoutmachine: Reasons to exercise alone You can work out whenever you want and when it best fits your schedule. Plus you never have to deal with someone being late. You can skip the chitchat and focus on your breath and inner thoughts. It’s a great time to make mental to-do lists, brainstorm for work, or daydream about weekend plans. Going solo means it’s really “me” time. The type and intensity of the workout is up to you, whether you feel like going for a run in your neighborhood, hitting a Zumba class, or following a gentle yoga video. You can stuff your ears with headphones and rock out to that new cardio mix you made. It’s OK to wear the same outfit you wore yesterday, even if you didn’t wash it. There’s no one to make a comment or complain about a little stink. Your workout will be completed in less time. You know when you exercise with someone else, a lot of time is wasted waiting for the person to show up, then chatting about what you want to do, and then after the workout, you can’t help but chat some more. You’ll easily save 10 to 20 minutes by exercising on your own. You’re your own motivation. Sometimes when I have a fitness date with a buddy and they bail, I’m more likely to skip out, too. But if it’s just me planning on a morning workout, there’s no one to persuade me to ditch, so I’m more likely to stay committed. Plus when you’re used to exercising alone, you’ll get into the habit and won’t need to rely on someone else to get your workouts in. It’s easier to stick to training schedules or goals since there’s no one else’s agenda to cater to but your own. If you’re under the weather and don’t feel like getting your sweat on, no one will give you lip for it.

leanmeanworkoutmachine:

Reasons to exercise alone
  • You can work out whenever you want and when it best fits your schedule. Plus you never have to deal with someone being late.
  • You can skip the chitchat and focus on your breath and inner thoughts. It’s a great time to make mental to-do lists, brainstorm for work, or daydream about weekend plans. Going solo means it’s really “me” time.
  • The type and intensity of the workout is up to you, whether you feel like going for a run in your neighborhood, hitting a Zumba class, or following a gentle yoga video.
  • You can stuff your ears with headphones and rock out to that new cardio mix you made.
  • It’s OK to wear the same outfit you wore yesterday, even if you didn’t wash it. There’s no one to make a comment or complain about a little stink.
  • Your workout will be completed in less time. You know when you exercise with someone else, a lot of time is wasted waiting for the person to show up, then chatting about what you want to do, and then after the workout, you can’t help but chat some more. You’ll easily save 10 to 20 minutes by exercising on your own.
  • You’re your own motivation. Sometimes when I have a fitness date with a buddy and they bail, I’m more likely to skip out, too. But if it’s just me planning on a morning workout, there’s no one to persuade me to ditch, so I’m more likely to stay committed. Plus when you’re used to exercising alone, you’ll get into the habit and won’t need to rely on someone else to get your workouts in.
  • It’s easier to stick to training schedules or goals since there’s no one else’s agenda to cater to but your own.
  • If you’re under the weather and don’t feel like getting your sweat on, no one will give you lip for it.

(via bodyless-soul)