Now, if you have yet to guess, Melissa is a fitness expert, based in New York City, and she knows her stuff. She earned certifications in personal training from the National Academy of Sports Medicine, pre and postnatal, integrated flexibility training, and the TRX system. Melissa also happens to have a degree in nutrition and dietetics, giving her an additional edge.  Currently, Melissa is a top trainer at the exclusive Reebok Sports Club in Manhattan, the fitness coach at Neighborhood Holistic, and partners with Lux Photo Studios in NYC to offer brides fitness and nutrition support.

Plus, she’s a doll! It’s kind of hard not to adore her and literally want to follow her every move in hopes of carving out a body that mimics hers. I, as many other ladies, want her secrets. Hence, I picked Melissa’s brain on some of the top workout “do’s” for women. Check out her responses below. See you in the weight room!

What’s the biggest misconception women have about working out?

That if they lift weights they will bulk up. A pound of muscle burns  more calories than fat while you’re doing absolutely nothing. By hitting the weights, you won’t bulk up. In fact,  you will lean down helping your body work efficiently. Women do not have enough testosterone to bulk up. It takes professional body builders years to build muscle. Muscle also takes up less space, so even though your weight may not change, your clothes will get bigger. Muscle also strengthens bones and connective tissue. Overall, muscle changes your body composition, giving you shape and making you healthier.  But foot note ladies: just because you had a hard workout does not mean you can eat anything you want.

How long does it take to really change your body?

It depends on your goal and peoples’ bodies adapt at different rates. When training for a marathon, 16 weeks can get the job done. When training to lose fat and gain muscle, it could take a little longer, but you can see results after a few weeks, if on a proper nutrition plan!

If you had 30 minutes a day to workout what would you do?

If I only had 30 minutes, I would want to get my heart rate up to challenge myself cardiovascularly,  but also build lean muscle mass. To do this, I would keep my rests between sets very short (10-30 seconds) while hitting every major muscle group.

Example:

• 20 Jump squats
• 15 Pushups
• Repeat, rest 10-30 seconds
• 30 second Plank
• 30 Mountain climbers
• Repeat, rest 10-30 seconds
• 15 Step-ups, each leg
• 15 Chest presses
• Repeat, rest 10-30 seconds
• 15 Lunges, each leg
• 12-15 Rows
• Repeat,  rest 10-30 seconds
• 20 Curls
• 15 Dips
• Repeat, rest 10-30 seconds

What do you find inspires people to keep going?

Good music, a partner, a goal or vision board, knowing other people who have made the same change. Whether your goal is to lose a  significant amount of weight or just complete an iron man, you should seek out someone who has done it and ask them what kept them on track. We all have different motivators (i.e. our children, a photo shoot, lower cholesterol, a wedding), so it’s important to write it down. Set yourself a completion date and make a road map on how to get there. Every day read it and remind yourself why you’re doing this! Sometimes it helps to have a partner to set workout dates with so you stay accountable.

What are most women missing in their fitness regimen?

A proper stretch, including foam rolling that helps increase flexibility while reducing muscle tension.  By slowly rolling on the points of most tension you are correcting or helping soft tissue return to a normal state. In turn, making your muscles work more efficiently getting more out of each exercise. Also, yoga is a great way to tune into your body. Sometimes we are so busy that we neglect the small signs our body could be telling us to slow down. A restorative yoga class that incorporates passive yoga poses to encourage relaxation is something I highly suggest to my clients!  It is like therapy for your insides, giving you the opportunity to really focus on yourself.

Now, what do you need to add to your workout routine?

Find out more about Melissa by visiting Melissa Paris Fitness

Below are answers to some of the most commonly asked questions.

What do I eat the week before the marathon?

You should be doing nothing different than following the below sports nutrition guidelines for before, during and after your long runs (any run that’s 90 minutes or more). The biggest thing to remember is that you should be eating a nutrient-rich carbohydrate food at all meals and snacks, such as fruit, brown rice, quinoa, whole-wheat pasta, whole-grain bread, potatoes, high-fiber cereal, and so forth. Now, is not the time to order a salad with only chicken and broccoli! Add a carb, like an apple, quinoa, or whole-grain bread to the salad.

When training is intense (greater than 90 minutes or more on a daily basis), you need to get in your carbs!!! You don’t need to be gorging on tons of pasta, bagels, and muffins, but you need to make sure you’re eating healthy choices at your meals and snacks to keep your glycogen levels up, allowing you to power through training. For, one to two hours of daily training, 2.5-3.5 grams of carbohydrate per pound are needed each day. If training longer, 2-3 hours per day, 3.5-6.6 grams of carbohydrate per pound are required daily.

Some carb equivalents for you:

· 1 cup rice/pasta = 40 grams

· Large banana= about 25-30 grams

· Bagel = 70 grams

· 1/3 cup dried fruit = 37 grams

What do I eat the day before and the day of the marathon?

Again, no hardcore carbohydrate loading needed. Just follow the sports nutrition guidelines for before, during, and after the run (answered below) throughout all of your training! Hopefully, you’ve been doing this all along to help keep up glycogen stores and stamina and to repair muscles better.

What do I eat before the marathon or any run longer than 90 minutes?

In short, you need 0.5-2.2 grams of carb per pound of body weight 1 to 4 hours before a run or race, respectively. Thus, a 120-pound runner is looking to get in 60 grams of carb (120 ×0.5 = 60) before a one-hour run. This is equivalent to 1 large banana (30 grams carb) with 1 cup of orange juice (30 grams carb). If her run was 4 hours away, she’d want to eat 264 grams of carbohydrate (120 ×2.2 = 264 grams carb).

264 grams of carb is equivalent to:

· 1 large bagel with peanut butter (65 grams carb) and 3 tbsp honey (60 grams carb) + 1 cup fruit flavored yogurt with ½ cup dried fruit (110 grams carb) + 1 cup orange juice (30 grams carb)

· OR 2 cups granola with ¼ cup dried fruit ( 150 grams carb) + 1 ½ cups chocolate milk (45 grams carb) + 1 large banana (30 grams carb) + large glass juice (40 grams carb)

Keep in mind, don’t eat anything you’re not used to before a run and keep it low in fat and high in carbohydrate, like the options above.

What do I eat during an endurance run?

For any run 90 minutes or more, you need 30-60 grams of carbohydrate per hour, and it’s best to break it up into segments, rather than all at one time. For instance, if you need 60 grams of carb per hour, break it up into 15 grams of carb every 15 minutes, instead of 60 grams of carb all at one time. Your best options are carb-laden gels, bars, goos, or beverages that are easy to eat or drink on the go.

What do I eat after a run?

After a run, you want to get in 0.7 grams of carb per pound of body weight with some protein, about 20 grams. You want a ratio of 4:1 in carbs: protein. In other words, you want more carbs than protein. Also, shoot to get this in within 15 minutes after your race for optimal glycogen and muscle recovery and repair. It’s typically hard to eat so soon after a race, so I recommend recovery drinks, like chocolate milk with bananas or Hammer products. But, you’re not done yet! You then need another 0.7 grams per pound of body weight two hours later to replenish glycogen stores along with some protein.

What about hydration?

Here’s a quick guide!

• Before a run: 14-22 ounces (2-plus cups) two hours before exercise plus at least 7-10 ounces 10-20 minutes before exercise.
• During the run: 6-12 ounces every 15-20 minutes during a long run.
• After the run: 24 ounces (3 cups) for every pound lost during exercise (weigh yourself before and after the run).
• Sports drinks: Choose any sports drink that sits well with you. Just make sure that on the nutrition label it says 4-8% carbohydrates and sodium.

Happy running!!!!

We all know that veggies are your body’s best friend. They’re high in fiber; full of vitamins, minerals, and antioxidants; and they have the miraculous ability to fill you up without a lot of calories. Basically, they help whittle your middle, so the more you can get in—the better! But, perhaps not always…

What do you think I’m going to say? … Calories still count! Pay attention to your oils, butters, spreads, sauces, and marinades because with a heavy hand the 50 calorie per cup broccoli or cup of 40 calorie green beans becomes a 250 plus calorie dish –oi vei! Therefore, when you add the “fatty veggies” with the 4 ounce chicken breast marinated in creamy goodness and 1 ½ cups of brown rice, you’ve got around a  700 calorie meal!!!

Thus, that “diet” meal has now entered large-meal territory! Isn’t that sneaky?!?! So my friends, your best bet is to roast, bake, steam, grill, or lightly sauté your veggies in a marinade you enjoy … and to measure your sauces, fats, and marinades. Because again, 2 tablespoons of an oil or fat is about 200 calories—little details to keep in mind. In fact, for oils, you may find it helpful to use a non-stick cooking spray or to buy a misto.

What’s the message here?!?

Pay attention to the small things because they matter, especially when trying to take off those last few pounds or if stuck at a plateau. Therefore, take a moment to look at what’s really going on and modify. The best way to do this is by tracking…I know…but, it’s true. Take the time to utilize an online program, such as the FABULOUS comprehensive program that I proudly work for, Eating Free.

I enforce the online tracking because that will allow you to see percentages of where your calories are coming from. A calorie is a calorie, but to make your body super efficient and to keep your metabolism up, we need to get our percentages of macronutrients in line, eat every 4 hours and get the majority of our nutrients from real whole foods.

When tracking (for healthy adults), we’re shooting for about 45-50% carbs (coming mostly from whole grains, fruits, and veggies); 25% fat (coming from healthy sources, such as olive and canola oils, nuts, avocado, and fatty fish); and 20-30% lean protein (coming from turkey, chicken, fish, flank steak, pork tenderloin, basically, round and “loin” cuts of meat, nonfat dairy, lentils/beans, and tofu). These percentages help keep your metabolism boosted. But, you still must remember the basics—eating every 4 hours—not only to boost your metabolic rate, but more importantly, to keep from eating too much later—and to get your needed amount of protein in to keep on lean muscle mass, keep you satisfied, and fuel you for success).

Extra Success Tips!

And for more success, work with a registered dietitian! They will keep you accountable, provide you with a personalized plan, and get you where you need to be faster! Um … and who doesn’t like that!?!

Lastly, be cautious with the exercise calories. For example, just because the counter said you burned 500 calories, stick with the calorie level your dietitian decided for you. Burning 500 calories doesn’t mean you can eat 500 more calories. If we start thinking like that, it’ll be VERY difficult to lose, or rather impossible. Exercise definitely helps keep you on track, boosts your metabolism, and provides tons of other health benefits, but if your nutrition isn’t underway, you won’t get the results you want. Weight loss is at a minimum 80% nutrition.

Wanted—Focus

Please realize that nothing happens over night! Weight loss takes time. So, along the way, focus on all the healthy changes you’ve made! Remember, it’s not just about the scale, but how you FEEL, how much more REAL foods you eat, the number of meals you eat at home, the mindful eating that has occurred and the inches shed—there are SO many more reasons why you’re doing this than the scale. Remember your motivation and keep at it—you’re changing your life, which is a pretty powerful thing. Give yourself credit. I insist!

How do you stay MINDFUL when it comes to the little extras?

One question I was asked: “It’s easy to make excuses when you’re juggling work and family responsibilities. How can you make time for your resolutions in a hectic schedule?”

I told Everyday Health readers exactly what I tell my clients who come in with the same story, and who succeed with these tools of the trade. Take advantage and make these tips work for you!

Making Time for Health = a MUST!

“When things get busy, you have to be sure to make time for your workouts and food. Think of working out as an appointment. Once it’s in your book, you’re less likely to skip it. Therefore, write it in your planner or type it in your Blackberry or iPhone. Food gets the same treatment. Sometimes things get so hectic that you may forget lunch or snacks, so by the time dinner rolls around you’re ravenous and overdoing it. Don’t let this happen to you. Set reminders to eat in your phone or calendar so you don’t let it slide by because of emails, calls, or whatever comes at you. You need to take time to eat!

When you’ve had a successful day eating well and exercising, check it off in your calendar. The more checks you have, the more motivated you’ll become. Therefore, despite your busy schedule you’ll keep powering through until eventually it becomes the norm. Here, you’ve entered a healthy lifestyle. Staying on track is all about dedication. Do what you need to do to make it happen and don’t lose sight of your goals!”

Remember, it takes time and tackling some behavioral patterns at first, but as these are overcome and changes become constant, results are seen—you’ll feel better and overtime start to shed pounds. But most importantly, lifestyle changes are made, which leads to lasting healthier ways.

Check out the full article here. And see what other fab RDs and health gurus had to say.

What do you do to fit exercise and good nutrition in?

P.S. Head on over to the Green Grapes Nutrition Page and write your healthy new year change to be entered to win my favorite Attune Foods product—Granola Munch!!! The winner will be chosen randomly via a random number generator and notified this Friday, the 14th. If you win, you’ll get all three flavors (Maple Nut, Apple Cinnamon, and Chocolate) of the delicious Munch! A perfect sweet-treat topper to Greek yogurt!

Time is needed to instill healthier eating patterns and change behaviors, and dedication is needed because in the weight loss game you’re in it for the long haul. It seems frustrating, but it’s important to remember that the added pounds didn’t just appear overnight, so it’ll take some time to see the number on the scale go down. If you’re losing ½ pound to two pounds per week, then you’re on track! If you’re losing more, than the weight lost is likely due to losing water weight and/or is not sustainable. And if you’ve chosen to go on a diet that’s not sustainable, such as one that has you cutting out major food groups or foods that you truly enjoy, you’ll be more likely to rebel and go off your diet later. Feeling deprived and as if you’re “on a diet,” will mentally have you anxious for the day when you can get off your diet and enjoy foods again. Then, you’re back at square one.

With this in mind, the first thing you need to do to be successful in weight loss efforts is to recognize that you’re in it for the long haul. It’s a marathon. There is no successful short-term solution—no matter what the ads or products say.

Once you recognize and accept this fact there are a few key things to do to stay focused:

Eat breakfast: Eat breakfast within the first hour of waking up to get your metabolism metabolizing and to set your day off right. Include a high-fiber food, such as whole grains, fruits, or veggies, and a source of protein to help fill you up, powering you on through your day. Good options include almond butter on a whole-wheat English muffin with a cup of fruit or nonfat Greek yogurt mixed with chopped walnuts, berries, and some whole-grain cereal.

Snack: If you’re going longer than five hours without a meal, you need a snack. The snack will keep your metabolism humming along efficiently, but most importantly, it will prevent you from eating too much later. If you get to this starving phase, you’ll overeat. So—don’t get there. Great examples of snacks are an apple with one tablespoon of peanut butter, hummus and veggie sticks, string cheese and an orange, turkey slices with mustard on ½ an English muffin, or smoked salmon on a few whole wheat crackers. If you’re watching your waistline, keep snacks to around 200 calories and be sure to include a fruit, veggie, or whole grain and a source of protein.

Track: Many who successfully lose weight track what they eat. They write down the time, portion, food, and often, the calories of what they’re eating. Sometimes the act of having to write down what they eat prevents them from eating that extra cookie or those chips, while other times it enables people to see what’s truly going on, allowing a closer look into why they’re not losing as much as they believe they should be. Either way, tracking helps keep you honest and on the road to success. You’re being held accountable, which studies show is key for losing weight and keeping it off.

Exercise: Exercise helps keep you mentally focused and on track towards living a healthier lifestyle. Despite popular belief, you can lose weight simply through good nutrition, but getting in a good sweat most days of the week helps speed your progress and keeps you working toward your goals. Plus, it’s one of the best forms of preventive medicine for your body—right along with proper nutrition.

Find Motivation: Don’t get discouraged! Remember what motivated you and go back to that place. Post an inspirational picture or quote in your bathroom, dresser, or kitchen; check off the days where you’ve succeeded in eating more produce, going to the gym, or have just been good. Think about what motivates you and go there!

Ultimately, losing weight and keeping it off is about consistently adopting a healthier lifestyle that works for you—and remembering that it takes time and dedication, but that you can do it. Remember, small changes lead to big successes!

What are your tips to stay on the healthy track?

Enjoy!

1. Turkey and veggies please!: Load your plate with veggies first (think string beans, salad, carrots, etc.) and then delve into the turkey. Here, stick with lean white meat and keep the portion reasonable (men–for your turkey serving, aim for approximately the size of two decks of cards and women–keep it to around one deck of cards, or three ounces). Filling your plate with lean protein and veggies first sets you up for success, as studies have shown that the first two things on our plate comprise over 60% of what goes into our mouths.

2. Stick to your routine: The number one thing that causes the scale to yo-yo is when people eat less during the day, so they can save their calories for the evening. This is not the way to go, and in fact, this strategy backfires because by the time you get to dinner, you eat dinner and then some because you’re famished! So please, eat a healthy breakfast and lunch. Think of this as any other dinner, except with exceptional company and fantastic food. And hey–the food will be there tomorrow. You can always take some to go. Don’t give up your good work by blowing your healthy ways for one meal! It’s just not worth it.

3. Plate it all up: One trick for large meals and buffets is placing everything you will eat on the plate and not going back for more. This way you’ll see all that you’ll be eating, your brain will recognize that this is enough food, and you’ll be less tempted to go back for more. Trouble comes in when you constantly go back for more, mindlessly, and calories keep adding up. Oi!

4. Plan your treat: It’s inevitable that a treat may come into play here–whether pumpkin pie, ice cream, or wine (yes, wine is a treat, ranking about 120 calories per five ounces), so decide how you will play this out. If you have appetizers, bread, the big Turkey Day meal, drinks, and dessert–then things may not work so well in your favor. I’d suggest sticking to your main meal and having one treat—a glass of wine or slice of pie.

5. Exercise the day of: Whatever you can fit in, fit it in! This will keep you in the right mind frame and will set you up for success later on in the day! Whether hitting the gym, going for a hike, or delving into your favorite home workout DVD, do what you need to do to make it happen! You’ll feel better and be ready to carry out your day mindfully and healthfully! Plus, it will help torch some extra calories! Always a good deal!

Happy Thanksgiving!

Got any Turkey Tips?

And, what dish are you most looking forward to???!!!

Awaken Your Metabolism

Sometimes we let ourselves get into a rut. We think, “The scale hasn’t budged! That’s it … I’m going on a diet! No more breakfast and a light lunch for me. I am determined.”

As much as I’d like to tell you that this is a sure-fire way to lose some extra pounds, it’s just not. There’s no way around it. In fact, most who take on this approach end up gaining weight in the long run because they’ve slowed down their metabolism.

When you start skipping meals, your body goes into “survival mode” and begins holding on to calories instead of burning them up. In other words, meal skipping has slowed your engine, and is causing your body to hold on to all it’s got. This is most noticeable when you starve yourself for more than 12 hours and your metabolic rate decreases by about 40 percent—not good when you’re trying to lean up!

Now that I’ve told you what NOT to do … you’re probably wondering what you should do.

Let’s take a look at the top three ways to get your metabolism metabolizing!

1.Eat Breakfast: This simple act awakens your metabolism and starts things churning and burning. Simply put, those who eat breakfast are generally thinner than those who don’t and are more likely to maintain a healthy weight. So grab some high-fiber eats with a source of protein, like Greek yogurt and berries with a high-fiber cereal, or eggs on whole wheat toast with an orange. And if you’re an AM exerciser who doesn’t fair well with pre-exercise meals, at least try to get in a banana, whole-grain toast, or a small handful of almonds. Studies show that those who do have pre-exercise fuel work out harder and longer.

2. Nosh Every Four Hours:Envision your body as an engine that needs adequate fuel every few hours to perform at its peak performance. If you eat every few hours, your body will hum along efficiently, and you’ll never let yourself get too hungry, which essentially sets you up for “binge-like behavior” once food comes into sight. Just remember to eat “clean,” whole foods that you recognize and have some lean protein with some high-fiber carbs, like whole grains, fruits, or veggies, at each meal and snack. For example, if you’re just noshing on an apple for a snack, add a slice of low-fat cheese or a small handful of walnuts for an added protein boost (with a touch of fat) to help keep you satisfied and your blood sugar even-keeled.

3. Exercise: Get in a daily sweat session at least four times per week for 30 minutes. And for some real calorie-burning action, don’t forget your weights at least twice a week! The more muscle you have, the more calories you torch while going about your day.

Now, Entering the Giveaway!!!

There are a few ways you can nab the $40 gift certificate to CSN Stores. Please note that you must enter before the end of the day on Wednesday, August 18th. The winner will be notified on Thursday, August 19th.

Let’s count the ways!

1. Become a  Fan of Nutrition with Corinne on Facebook. All who become Nutrition with Corinne Fans as of this post’s date, will automatically be entered!
2. Leave a comment on this post about how you keep a positive self image in today’s skinnified world! If you’d like your comment mentioned in my next post with your name say, “Spread the word.” Then, it will be included with your blog and/or Twitter name (please list in your comment) in the next GGB post!
3. For an extra entry, get on Twitter and tweet, “ Giveaway from @RDCorinne! Enter to win a $40 gift certificate by 8/18 at http://bit.ly/aOwTFv ”
4. Note: if you do all three, you’ll be entered three times!

Fortunately, for me, the boxes are gone, the place is starting to look like a home, and all I have to do now is bring a few things to storage. Things are looking good. But, during my procrastinating phase, I wasn’t all lazy. I did some “research” on top healthy crackers and what workout dvds really make you, okay … me, sweat. For the answer to the crackers, I twittered, facebooked, threw in my two cents, and received fabulous picks from dietitians and all you healthy foodies. Regarding the top sweaty workout videos, this is purely a list of my favorite sweat sesh dvds. In moving to SF, I went on a exercise video and Exercise TV rampage, allowing me to make a pretty good list for those who like to get sweaty!

The lists…

Top 5 Healthy Crackers

1. Triscuit and Triscuit Thin Crisps: These were top picks among those who let their cracker love be known. The underlying reason why these topped the top was their minimal ingredient list, only three to four ingredients used, and that whole wheat was the FIRST ingredient.
2. Ak Mak Whole Wheat Stone Ground Sesame Crackers: These are my favorite! The first ingredient is 100% organically grown ‘whole of the wheat’ flour stone ground. And again, it only takes a few ingredients to make these gems. Ak Mak states, “ The organically grown kernel of wheat is ground, then all of the ground whole wheat is blended into a complete whole wheat flour, nothing added, nothing removed.” Just love it!
3. Ryvita Crispbreads and Ryvita Wholegrain Crackerbread: The crispbreads, made of whole rye, are adored for their variety of flavors—from sweet onion to original to pumpkin seeds and oats. And Ryvita’s wholegrain crackerbread, made of wholegrain wheat flour, is infamous for its versatility and relatively low calories, 20 calories per slice. To add some jazz, check out Ryvita’s topping list to take your crackers to a whole new level.
4. Mary’s Gone Crackers: These are simply delish. When asking, “What’s your favorite healthy cracker?” I received numerous responses from Twitter saying, “Hands down, Mary’s Gone Crackers.” And rightfully so! These delights are wheat-free, gluten-free and organic. They’re made of organic whole grain brown rice, organic quinoa, organic flax seeds and organic brown sesame seeds, with no added fat … how can you go wrong?
5. Dr. Kracker: These organic crackers come in eight different flavors and reportedly, “burst with texture, character, and gusto!” I’m not gonna lie, I’ve never had these crackers, but after checking their nutrition stats and hearing their rave reviews from you, how could I not? Plus, who doesn’t want to eat a cracker bursting with gusto?  Go Dr. Kracker!

Top 5 Sweaty Workout DVDs

1. Jillian Michaels: No More Trouble Zones: My favorite weight video of all time. No question.
2. Jillian Michaels: Yoga Meltdown: My newest craze. It’s unlike any other yoga I’ve done. It’s more of a yoga fusion, so if you’re not into power yoga, you may not dig it. There are two 30 minute workouts. I’ll do the whole thing to get a real good workout in.
3. Jillian Michaels: Banish Fat Boost Metabolism: Let’s just say get ready for some huffing and puffing. A good cardio sweat sesh using only your body weight.
4. Cindy Crawford: The Next Challenge Workout: An oldie, but definitely a workout goodie. Great mix of weight routines with just a hint of cardio. You’ll be sore.
5. Steve Maresca: Rock Hard Body Extreme: A fun cardio video that utilizes a medicine ball. Some of these moves I had never done before, so the video keeps you on your toes and engages. Plus, you feel like you got in a really good workout, which I find difficult to do with most cardio videos. Currently, it’s available for free on Exercise TV, if you have On Demand with Comcast.

What’s your favorite cracker?

What workout dvd to you get your workout on with?

Women’s Health (one of my most beloved mags) contributor Dr. Keri Peterson discusses which in fact plays a larger role in these health conditions. Just watch the below video  from the Today Show for the 411. I saw this segment the other day and just had to share. It’s a goodie!

Over these past few weeks, I haven’t been hitting the weights as often as I should, simply due to a crazy busy schedule—not a hot excuse, I know. But, I’m back in gear! I’ve been picking up the iron, sweating like a teenage boy at football practice … in 90 degree weather, and earning some picture-worthy stares by my fellow gym mates. I’ve definitely earned the “disgustingly sweaty” award and am PROUD of it!

But, now that I’m back on board, I’m awaiting to see some muscle poppage, indicating my iron pumping has increased the size of my muscle fibers or number of muscle fibers. Yet, to date, I have no significant poppage to report, but I’m not worried … and I’ll explain why. Please note: the info I’m about to share  is one thing that I learned early on and never forgot because it’s so gosh-darn cool … I think

Building Muscle Does Start in the Brain & Spinal Cord aka Your Central Nervous System (CNS)

Research has shown that early increases in strength are primarily associated  with  neural adaptations (i.e. CNS adaptations) that increase activation of muscle. Simply put, at the start of a weight-lifting program, the CNS, composed of your brain and spinal cord, begins recruiting more and more muscle fibers to do work and consequently, increases strength.

This was shown in a study of men and women who participated in an eight-week, high-intensity resistance training program twice a week. When all was said and done, strength had increased substantially, BUT muscle biopsies showed that there were only minor increases in muscle fiber area. This study supported the research that strength gains are at first the result of your noggin’ and spinal cord sending more signals (aka action potentials) to more of your muscle fibers, causing major activation and you to become stronger!

Studies show that these CNS adaptations make their greatest contribution to gains in strength roughly in the first 8 to 10 weeks of training. After this point, the bod will begin to show increases in muscle! Woo-Hoo! However, if you’ve simply taken some time off from your iron-pumping ways, it’ll likely take less time to start increasing muscle size (aka seeing results) because some of those neural adaptations are already there.

The Time and Effort are Worth the Result

Even though gaining some muscle poppage may take some time, the results are worth it for more reasons than one—increased balance, improved mood, and the appearance of long n’ lean muscles (don’t fear ladies, pumping iron will not cause the “Popeye effect”).

But most importantly, those gains in strength and muscle are creating a fat-fighting, calorie-burning machine—you! So, when you’re sitting, doing absolutely nothing, you’re torching more calories than you would be if you didn’t have that added muscle. Simply because muscle is metabolically active! A pound of muscle burns roughly about 15-30  calories per day, while fat slashes almost next to nothing—placing muscle on your side.

Bottom Line

If you don’t see immediate results from hitting the weights, don’t get discouraged! It just takes some time along with healthy eating! And just because you see no results ASAP, this doesn’t mean that you got nothing going on in that bod!

So keep up the FaB work or start a lil’ weight-lifting regimen. Personally, I dig  feeling strong and get the same endorphin rush when I’m pushing myself to the weight-lifting max, as I do with cardio!

Muscle up and enjoy!

What’s your FaVe muscle-blasting exercise?

Mine = Bent-Over Rows!

P.S. Need a low-cal, protein-full, fiber-licious meal after that lifting session? Check out my Stuffed Pepper recipe at Skinny In the City!

References: Physiology of Sports and Exercise (awesome text!)