It took me ten years, but I am proud to say I have finally figured out a way to maintain my weight. It may not be the perfect weight, but it is a number that my mind is happy with and my body is finally happy with too. Now, I did not go about it the conventional way. I definately have had my ups and downs as you can read in my previous post, but I have mastered the key to enjoying the ride. So, if you are interested, continue to read this post. So, without further adieu, here are my cliche but interesting tips to staying in shape and being happier with your body. PS these steps are geared more towards women. I'm sure men could try it too, I just think men might want to add a bit more food and weights to it if you know what I mean wink wink. I am creating the best work out playlist of all time on my next post so stay tuned if you are in need of songs for your awesome workout playlist.
Step 1. Make an awesome pumped up playlist. I don't mean put together a list of just any old songs,what I am saying is pick your all time favorite happy songs and of course my favorite,sexy songs, and put them together. (For me the more dirty and sexy and well, skanky for lack of a better word, the better). I have also found the more controversial song it is, the better you run because you listen to it and get more endorphines running through you. Basically a controversial song awakens feelings therefore, giving you more ambition to move. Which brings me to my next step.
Step 2. Decide on a cardio based exercise you kind of enjoy, I say kind of because let's face it, no one really enjoys moving their ass that much. But at least with the cardio you choose, you can learn to like it and get better at it. Anywhere from swimming, to running, to playing tennis, basketball, raquet ball, biking, eliptical machine, taking a cardio class of some kind, joining a gym, whatever. As long as it's cardio. I know weight lifting and conditioning is key as well, but cardio to me is most important simply because, you are not burning as many calories lifting weights. Lifting weights and conditioning should come if you have extra time. You are going to do just this for the rest of your life. I know I know, it's kind of dreadful to think about, but I promise once you are in better shape, you will crave it. Some people like working towards something, like training for a race, or being able to run five miles. I just prefer running on the treadmill. My first day of running, I literally ran for two minutes and walked for 43. And then every day or every other day, I would up it a minute. I'm not talking speedy running I am talking between 5.4-6.0 miles an hour. And I don't run the entire time. Irun for 10 minutes at 6.0, walk for two at 3.8, run for 8 at 6.0, walk for 3 at 3.8, run for 3 at 6.3, walk for two at 3.8, run for three at 6.5, walk for three at 3.8, Run for three at 6.5, walk for three at 3.8, run for three at 7.0, walk for four at 3.8, run for two at 8.0 and then cool down. It has taken me about a year and a half to get to the point where I can run on the treadmill for that long. So I don't expect anyone to be this amazing athlete. Just do what you can. As long as your heart is pumping faster, you are doing something different and better for your body then you were before. The key is consistancy.
Step 3. Do your cardio exercise for at least 45 minutes four times a week. I know this is alot to ask for some of us busy folk, but all I'm asking is an hour a day, maybe an hour and a half if you include cooling down and driving there. Some people work during the day, some work at night, so just find an hour or two during your day or night to do this. It is crucial to staying in shape. I know I probably sound like a broken record because we hear it all the time, but exersise is so good for you. It releases good chemicals in your body and makes you feel good. If you have an extra fifteen minutes after your after you've done the famous cardio routine, then do conditioning and weights. What I mean by that is sit ups, push ups, plank, weights, whatever. I always google ab exersises and I always find different tips. But get the cardio down first. Get your body used to pumping blood faster and your heart beating faster.
Step 4. Invest in some good headphones, good athletic socks, and good running/exersise shoes. I can't tell you how many times I go to work out and I hate myself for not picking the right socks, shoes,and or headphones. It completely ruins my work out and I just want to go home. Now, if you are like me,the ear buds simply suck! They constantly fall out while I'm running and I have to keep re adjusting them every two seconds. I finally at one point broke down and got the most rediculous large head phones I could find. They were humungous and weird, but they worked and stayed on my head. They finally got too dirty and smelly because you can't just wipe them down like you can the plastic ear buds, so I eventually threw them away. The over the ear hook ones work for some people, but they still fall out. So it just denpends on the shampe of your ear and your hair line. If the ear buds fit and stay in, you're a lucky bitch. On the socks, they have to be ankle socks! And they have to be thin, but not too thin where you get blisters. I always get the Nike girl athletic ankle socks but again, it's all about preference. On the shoes, obviously make sure they fit well and they are suitable for your particular work out. For instance, I run on the tradmill, so I would want a light weight, wider, woman's size 7 1/2 shoe. I always go a half size up, they seem to fit better especially with Nike. My all time favorite brand of running shoe because I have wide feet are Asics. They seem to fit my feet nicely and I don't get blisters.
Step 5. The Dieting Part. So, in my previous post, I explained that I really struggled with this topic for many years. I went up and down, and just never really trusted myself enough to do it right. I think I have finally figured it out. It's all about moderation and letting yourself still indulge because let's face it, there is no way to avoid cake. (cake is my sbsolute weakness so fill in the blank what yours is). I don't understand these people that can go on sugar free diets, or no carb diets. If you can do it I tip my hat to you because that is extraordinary, but for me, I would crash and burn. I've gotta have my pizza, and I've gotta have my cake. I hated going to parties and showers while dieting and not being able to eat the food. I was miserable. When I was younger my friend and I loved reading about celeb diet tricks and exercises. Not a lot stuck with me but one imparticular thing did. Britney Spears had something called a cheat day. Where each week, she would let herself have one day to indulge in whatever she wanted. Pizza, cupcakes,candy, fries, whatever. And it worked. Well after dieting with only eating 1200 calories a day, a cheat day was starting to sound really good to me. So, I began to try one cheat day a week. I binged like it was no ones business. I put everything and anything in my mouth I could and got a huge stomach ache and horrible heart burn after. Needless to say, my cheat day turned into cheat days and eventually, became the Ashley Diet. Heres how it goes: Mon, Tues, Wed, and half of Thurs I eat at or under 1500 calories. I do not go under 1000 because that is seriously un healthy even for the skinniest people. Those days I try to make good choices about what I eat too. Veggie sandwich, mostly no fast food, greek yogurt, fruits and veggies whatever. Then, half of Thurs, Friday, Saturday and Sun, I eat basically whatever I want. If I want pizza, I have pizza, if I want a cupcake I have a cupcake. This way, I feel like I'm still living. I may not be a size under five, but that's okay. This way, I am watching what I eat and getting to eat what I want and I don't ruin what I have worked for. Half the week I count calories, the other half I don't. And I am still working out as well to keep the poundage off.
Step 6: When on your cheat days, try to avoid fast food. It gives you gas and you feel nasty. Okay so occasionally I have to have fries, and Del Taco, but I try to stay away.
Step 7: Drink water!!! Most soda and fruit drinks have empty calories which means you are basically drinkning it for nothing and wasting calories you could be using for something else. If I have to, I drink something diet, I know it's horrible but I just need it!
Step 8: Be flexible. If you accidently eat over your calories on your non cheat days, use that as a cheat day and use a cheat days a healthy day. Same goes for working out. If you skip a day of working out, just go a day you normally wouldn't. Life is full of changes and un predictibility. If you can't be flexible, then this diet will never work.
Step 9: Listen to your body!It will tell you when you are full. While on your cheat days, if you feel full, stop! You can eat later. Why shovel everything in? Once your body gets used to the process it will begin to tell you what it's craving. I know it sounds weird, but you will want different things. Especially healthy things.
Step 10: If you feel like you are still not getting any results, take away a cheat day or two, just make sure you at least have two or you will give up. If you are at all like me, you have tried every other diet. They never work. It has to be a lifestyle change. I promise you will like this way.
Step 11: Be happy with with yourself and what you've accomplished. Don't be afraid to live your life and be happy. You deserve it!
step 12: Meditate, and by meditate I mean take a couple minutes a day to stretch and to think thoughts and to take some deep breaths,I like to do this before and after my work outs.
