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TXHRT4U's Recent Blog Entries
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Thursday, November 01, 2012
You're Intolerant
This one is a real kick in the pants. You eat everything you’re supposed to - eggs, fish, lean meat, gluten-free whole grains, nuts, fruits, vegetables - and yet, you can't shake those last five pounds of fat.
You could have a more stealth version of a food allergy: a food intolerance. Such an intolerance causes inflammation in the body. Not a full-blown, swollen-faced allergic reaction, but low-level inflammation that keeps your system from running smoothly.
If your system isn't running correctly, dropping fat is the least of your problems. Eggs, nuts, soy, wheat and dairy are the "Big Five" when it comes to food intolerances but you can be intolerant to anything from garlic to parsley to pineapple to eggplant. And, chances are, the more you eat something (and people tend to eat the same things when on a fat loss plan) the more likely your body will become intolerant to it. I told you it was a kick in the pants.
Things such as food intolerance tests (performed through blood work) and elimination diets can identify the culprits. Eliminating these foods might be all you need to jump start your training program.
"BRING IT X's 2"
Wednesday, October 31, 2012
4 Reasons You Don't Have The Body You Want (1 of 4)
You're in a bad relationship
Bad relationships lead to stress, and there are few things worse for your body composition than stress.
This applies to much more than romantic relationships. Overbearing parents and in-laws, an abusive boss, and needy co-workers, friends, and acquaintances, can stress out your system and cause you to hold onto fat, especially in the abdominal region.
Cutting bad relationships can be difficult – sometimes impossible. You’re pretty much stuck with the parents and in-laws, and unless you switch jobs, the boss and co-workers aren’t leaving either. But make an effort to cut as many toxic people out of your life as possible and you will be happier and healthier for it.
"BRING IT X's 2"
Tuesday, October 30, 2012
Dried Fruits
Consuming dried fruits can easily put out your fat-burning fire. While they may be portable and convenient, you should avoid them when dieting. Most dried fruits contain added sugars, which quickly elevate your insulin level, putting the brakes on fat loss. Another big problem with dried fruit is the lack of water. The water content of the fruit actually plays a significant role in how full you feel after you eat it. Scientists call this energy density. A study by researchers at Pennsylvania State University and published in the May 2005 issue of the "Journal of the American Dietetic Association," indicates that foods with higher water content, like fresh fruits and vegetables, make you feel fuller than foods with lower water content, like dried fruits and higher-fat foods. In addition to not feeling as satisfied, it's easy to consume a lot more dried fruit than fresh fruit. Most people have no problem eating six to eight dried apricot halves but would never eat four whole apricots in one sitting.
"BRING IT X's 2"
Monday, October 29, 2012
Protein Powder Supplements
Having protein at each meal is an effective strategy for managing hunger, and protein shakes are a convenient way to get that added protein. But beware of hidden calories that could be creeping into your favorite protein powder. To improve taste and make more enticing flavors, many supplement companies have started sneaking in added sugar and fats to formerly pure protein powders. Some popular brands have as much as 6 g of fat, 13 g of carbohydrates and 80 extra unwanted calories per scoop -- and that can add up.
To avoid the excess fat and calories, read the labels carefully and choose a protein powder that contains no more than 5 g of carbohydrates and no more than 3 g of fat. Then add your own healthier carbohydrates and fats by blending it with berries and nuts. These choices will give you more fiber, healthier fats and more nutrients -- all of which will help improve your weight loss and overall health.
"BRING IT X's 2"
Saturday, October 27, 2012
Slow Cardio
A lot of people turn to slow cardio exercise when they start their weight-loss journeys. It seems like a good idea at first because slow cardio burns a higher percentage of calories from fat than higher-intensity cardio. However, Rachel Cosgrove, owner of Results Fitness and author of the best-selling book, "The Female Body Breakthrough," warns against slow cardio. "The problem with steady-state cardio is that your body adapts and becomes extremely efficient, meaning you burn less and less calories for the same work done," said Cosgrove. "If you jog a mile today, you might burn 100 calories. Jog the same mile tomorrow, and you'll only burn 80 calories and so on."
To get back on track, begin interval training to burn more fat and prevent your body from becoming too calorically efficient during your workouts. At its simplest level, interval training consists of bouts of rigorous exercise followed by periods of rest. Compared to slow cardio, interval training doesn't burn a higher percentage of calories from fat, but it burns more total calories -- and you'll continue to burn extra calories for the next 38 hours. With slow cardio, you stop burning extra calories when your heart rate goes back to normal. Put interval training to work for you by adding a simple routine to the end of your weight-training session: Start with a five-minute warm-up, then exercise as fast as you can for one minute, followed by a rest period at a slow/moderate pace for two minutes. Repeat this three-minute interval three to four times; finish off your workout with a five-minute cool-down.
Have a great weekend!
"BRING IT X's 2"
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