Squat Like A Girl

devoted to picking things up off the ground a bunch of different ways, squatting heavy, dispelling fitness myths, and promoting a healthy body and a healthy mind,

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I’m On That Good Abs and Alcohol

So maybe you’re one of those hardcore fitness gurus that denies themselves literally all of the fun things. This includes not only fun foods, but fun, mind altering substances.

Chances are, if you’re college aged (or maybe high-school aged, I did it and I’m not here to judge) you like to have a few. Or maybe a few times thirty, again, I’m still not here to judge. As much as I hate to be the bearer of bad news, alcohol is bad for you. More specifically, bad for your fitness goals.

Some facts about Booze:

  1. Alcohol has a lot of calories! 25-100 calories per oz, more if you’re one of those people who likes sweet and sugary drinks. None of these calories have any nutritional value.
  2. Further, when you have alcohol in your system, your body will burn it for energy over fat. It can take up to twelve hours for your body to digest alcohol. In case this isn’t clear: BOOZE STOPS YOUR BODY FROM BURNING FAT ENTIRELY
  3. Your body stores alcohol calories as visceral fat, or fat that surrounds your organs (hence the term “beer” belly.) This kind of fat is more difficult to lose than subcutaneous fat, which is the fat in between your muscles and skin
  4. Alcohol makes you hungry. This should comes as no shock, I know whenever my roommates and I come back on Saturday nights, the first question that gets asked is “Wanna order pizza?” (the questions that succeed this one depend on the amount of alcohol that was consumed, ranging from “Where’s my bra?” to “Where did we even go tonight?”) The worst part is that alcohol reduces inhibitions, so even if you do have your weight loss goals in mind, and you allotted yourself enough calories to get properly smashed, you’re not going to turn down greasy, fatty, processed foods when you’re drunk. 
  5. Alcohol makes you weak. Even a few drinks can affect your workout for up to 48 hours later, so even mild to moderate drinking can ruin your workout. Additionally, booze suppresses testosterone production, so even if you do get in a killer workout the next day, you’re not going to be able to build the amount of muscle you typically would be able to from that workout. Less muscle=more fat.

This sucks. You’re young, you wanna go out with your friends and not be a party pooper. And you should go out! I advocate everything in moderation, and this includes healthy habits. So what should someone who wants to get the most from their hard work in the gym do when the weekend rolls around?

Some tips for the fit party girl:

  1. Stay away from sugary drinks. Not only do these give you he worst hangover (figured this one out the hard way) but they tend to pack the highest calorie punch. Go plain jane with your drinks so you don’t have to be plain jane sitting alone on a saturday night with your cat while all your friends are at the bar.
  2. Hard liquor is better because it tends to be lower cal. Tequila, Gin, Vodka, Rum, Whiskey, whatever. I’d recommend shots, mixing with tonic water, or drinking over ice if you’re looking for the lowest cal, but you could mix it with a diet soda, or with a splash of cranberry juice and a lime.
  3. If you can’t do hard liquor, there are low cal wines and beers, but you have to drink more of them and it definitely adds up. Pick a light beer. White wine is usually lower cal than red wine, but only slightly, and it also tends to be less alcoholic. Even with light beer, you’re still taking in more calories than with wine. Nutritionally, beer is slightly better for you than wine is, but wine is lower calorie. Really, I would go by taste at this point. 
  4. Stay away from the post-night-out pizza. It is a myth that carbs somehow “absorb” the alcohol in your stomach and make you less sick. Personally, if my friends are going to the diner on the way back from the bar, I order an egg white veggie omelet. It’s satisfying, but not as tough on the waistline.
  5. Drink a glass of water after every drink. This one isn’t always feasible, but if you can, definitely do it. It keeps away the hangover, and stops you from getting dehydrated. It also slows down your consumption, so you end up drinking fewer beverages. Sure, you pee a lot. But hey, when  you’re drunk you pee a lot anyway.

Happy Boozin’

Also, if you’re interested, this website, Get Drunk not Fat, (getdrunknotfat.com/)  has calories for a whole bunch of different alcohols. Get after it!

Filed under alcohol abs booze tips fitness fit nutrition health dieting diet tips fitness tips fitsporation fitfomation article fat loss weight loss myths

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000-n0-0ne-deactivated20130704 asked: I know it's stupid question, but do you think yourself as stronger than most boys?

I would say I’m stronger than a guy who doesn’t lift, and I have a heavier squat than some guys I know that lift casually, but I’m not equipped to develop muscle and strength like a dude does, I don’t have the testosterone. But it’s not a competition, I don’t have to be able to outlift boys, I just like to beat my own PRs

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l0vesv asked: how many calories do you consume a day??

I don’t count calories. I’m publishing this question because I actually feel very passionately about this.

Counting calories is not the best route to take when attempting to lose weight. I’m no expert, but it strikes me that counting calories leads to an obsession with food and regulating calorie intake TOO strictly, which is not only unhealthy in and of itself, but can make you heavier. It seems to me that the less I think about food, the less I care to eat it. A person who is on a diet, or constantly fretting about how many calories are in one food over another develops a sort of relationship with food that I would avoid at all costs. Additionally, I’ve found that people who count calories tend to get down on themselves and stress out when they go over their “daily calorie needs” and cause themselves undue stress, which ultimately contributes to self-hatred and an unhealthy body image.

I do suggest tracking your foods. For a person trying to get healthy, it is VITAL to hold yourself accountable for everything that you eat. No mindless snacking, or eating things just because they’re in front of you. I pre-pack my meals, and pre-plan my snacks to make it easier on myself. I know that I can’t eat anything out of the bag or box, because I won’t be mindful of how much I’m eating. I recommend putting everything that you eat on a plate. It makes it more of a hassle to snack, and forces you to think about it.

The fact of the matter is, I’m just honest with myself about what I eat. I don’t want to add more stress by counting calories, and I wouldn’t unless I was trying to cut fat for a competition. To maintain my bodyweight, I just make good choices. It really is that simple.