You wake up Monday morning, and you are faced with the question was it worth it? You have just completed an epic weekend of cheating on your oh so clean lifestyle! It consisted of pizza, deep fried oreos, chips , ciders and other unmentionables…. Was it worth it? YEP! Every single pound of salty water weight I shall carry around with me this week as a reminder of laughing till my sides hurt, two stepping till the wee hours of the morning with Luke Bryan still ringing in my ears and my lungs burning from screaming out Tim McGraw’s lyrics (I touched those biceps and yes, ladies, those are for real. 🙂 . How did I prepare for this epic weekend of amazingess? You will always hear people say “I need to pump up my cardio sessions, I have _______ (fill in the blank) event coming up.” Ladies listen to me! PUMP THE IRON! What does loads and loads of cardio do? Well it makes you skinny fat for one, due to the fact that too much of that nonsense will eat away at your muscle tissue, which is exactly what you need to keep those salty pounds off and your body. Weight training is going to keep your metabolism burning long after your workouts and burn off whatever treats you may have had. The number one important thing in keeping those pounds off is losing body fat and not destroying your metabolism with crash dieting and winning the prize for cardio queen.
Why is my face so puffy>!
1. carb intake causes glycogen stores to fill up.
2. sodium intake causes water to move from your bloodstream to underneath your skin (bloating)
3. cortisol (due to a stress response, like excessive exercise and low calories) causes you to excrete potassium and retain sodium, which leads to #2. It has other effects on body composition too.
How do I come back from a weekend of this craziness?
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1) Drink Tons of water
That’s right. You’ve probably heard this one before, and it is definitely true. This is the most important advice I can give, and I cannot stress its importance. Besides flushing out your kidneys and entire digestive system, hydrating your body, and brain, thereby allowing your metabolism to function more effectively, and just making for a nicer skin tone and appearance, drinking more water causes you to release more water through excretion, thereby dropping “water retention”.
Aim for 1-2 gallons of water a day, but be sure to take a complete multi-vitamin, as drinking a lot of water causes you to excrete many ions which may result in a deficiency of certain vitamins.
Sweating is a way of “evaporative cooling”, a mechanism by which the body regulates its temperature. If you are sweating, it means your metabolism is probably in high gear, since a higher metabolism equals a higher resting body temperature for the most part. Also, water retention is not simply “water”, but sodium ions trapped underneath the skin. This is why your sweat tastes salty. A trick I use is to sit in the sauna, and keep drinking water. In the beginning, your sweat will taste salty, telling you that you are retaining sodium.
After a while, your sweat will begin to taste like water. This tells you that you have sweat most of the sodium out that was being retained underneath your skin, which means you have lost a good portion of muscle-masking fluid. Once again, whenever sitting in a sauna, be sure to have water handy, and be sure to supplement with a vitamin, as you sweat out many of your essential vitamins.
Most Americans, and even more surprisingly, most “bodybuilders”, do not consume adequate amounts of fiber in their diet. Similar to water, which cleanses the urinary tract and kidneys, fiber cleanses the colon/intestinal tract, keeping things moving smoothly, and mores, aiding in the removal of excess fluid.
During my meals, I include fresh vegetables, and I steam the ones I cook very lightly or eat them raw with Balsamic Vinegar and/or garlic powder to make sure I don’t boil out all of their nutrients. I also include fresh fruits such as blackberries, raspberries, blueberries, and strawberries, all of which have plenty of fiber and many antioxidants` which help prevent against cancer and other ailments. When in doubt, berries are a greatway to go.
For most of us water rention will only last a few days, so don’t stress too much over that puffy face! Before you know it that lovely face of yours will look less like a cabbage patch doll and more like you:)