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Fitness Tip#282 - January 1st, 2013

Tuesday, January 01, 2013

Diet is More Important Than Exercise

Getting back in shape is not an equal relationship. If you want to lose weight or gain muscle, diet is the more important element of the equation. That's not to say exercise isn't important. It's extremely valuable for many reasons. But as the saying goes, "You can't out-exercise a bad diet." It's true. And it's the reason why many people who do everything right in the gym still are frustrated with how they look and feel.

Track your foods to improve your awareness of what you eat. Focus on small behavioral changes. And be patient. Diet changes don't have to be difficult. And they don't have to include complete withdrawal of all your favorite foods. But change must occur on some level if your goals are aesthetically based. Sorry, but gym time alone won't cut it.

HAPPY 2013!!!


  Member Comments About This Blog Post:

LIV2RIDE 1/2/2013 9:20AM

    for so long I have been one of those people. I never had to worry about my weight and love working out. Now that I'm into my 40s I notice I need to be a bit more diligent about not eating processed carbs. They like to hang out on my body.

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Fitness Tip#281 - December 31th, 2012

Monday, December 31, 2012

Being In Good Shape Makes Life Easier

This isn’t arrogance–it’s just the cold, hard truth. The leaner you are the easier it becomes to maintain your body, pack on new muscle, and eat the foods that you like. A variety of factors play into this, but improved insulin sensitivity (from lower levels of fat) is a big influence.

Is this meant to discourage you? No! It should provide you with even more motivation to get into the type of shape you want. Because once you do, everything becomes easier. In reality, it's no different than anything else in life. With your job, you typically have to grind until you reach the top. Once you do, you have more perks and benefits. Your body is the same way. Remember that, and take an "intern" mentality to your work ethic, your workouts, and your diet. Like your career, a relentless attitude will pay off and be worth the time and effort you spent.



  Member Comments About This Blog Post:



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GRACEISENUF 12/31/2012 4:47PM

    Great advice and I needed to hear it.


Happy New Year to you and your family!


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FCARMICH 12/31/2012 4:27PM

  Happy Healthy New Year to you!

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Fitness Tip#280 - December 28th, 2012

Friday, December 28, 2012

Muscle "Tone" is Misleading

Sorry, muscle "tone" is one of the most misleading concepts in fitness. Most people are familiar with this idea: Train high reps for "muscle tone." Only problem? High reps oftentimes won't make your muscles look more toned. It'll do the opposite.

In reality, there are two types of "tone": neurogenic and myogenic. That's a lot of jargon that fitness and science nerds tend to care about. What it means: You want myogenic tone, but that happens best with heavier weights at lower reps. That's exactly why women should be lifting weights--and not just the tiny ones.
Does this mean you can't get "toned" without lifting heavy? Of course not. Plenty of women have shown that this can happen with higher reps. But many more have proven that you'll get the lean look you want--FASTER--by using heavier weights. Push the intensity--whether you're a man or woman--and you'll be surprised how quickly your body will change in the way you want.

Have a GREAT weekend SPARKERS!!!!!!!!


  Member Comments About This Blog Post:

RUN4FOOD 12/28/2012 8:51PM

    One of my goals for 2013, mostly due to your blogs, is to lift heavier weights with fewer reps.

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Fitness Tip#279 - December 27th, 2012

Thursday, December 27, 2012

Reps and Sets are Misleading

I highly suggest that everyone read this great article by Jon Goodman


In it, you'll learn (if you didn't know it already) the prototypical recipe for building muscle, adding strength, or losing fat. But as Goodman points out, the rules of reps and sets are not written in stone. And oftentimes, the best thing you can do is to break the rules and train in a different rep range than what is typically prescribed. There are personality variables that can impact the results that you experience. And there's also another little known fact...


  Member Comments About This Blog Post:

ANDY_54 12/28/2012 6:47AM

    Among other things, this sttod out from the article: 'evolve your thinking'. Wise words. Too often I get in an exercise rut and for various reasons have a hard time getting out of it. Great article on something I need to shake up a bit: my strength workout. Thanks!

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RUN4FOOD 12/27/2012 8:30PM

    Thanks for fixing the link.
I'm a counter.
Think I should change this?

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TXHRT4U 12/27/2012 7:29PM

    link fixed emoticon

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RUN4FOOD 12/27/2012 5:43PM

    Tried the link, it didn't work.

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Fitness Tip#278 - December 26th, 2012

Wednesday, December 26, 2012

Wind Resistance: Even in ideal outdoor conditions you run against air resistance; you don't get inside, so the paces you run on a treadmill are a bit easier than they would be outside. To negate this, you can put the treadmill incline up to 1.5 percent to account for lost wind resistance and make the paces comparable to those run outdoors.

With these key elements in mind, you can adapt your training as need be. If you're doing much of your running indoors, make sure to supplement with extra hamstring-strengthening exercises.

To safeguard your ankles, work on balance and mobility drills such as balancing on one leg on a Bosu ball or pillow. After you can hold there, test your balance further by moving your arms or reaching down with your opposite arm towards the foot you are balancing on. This will build strength in the ankle area.


  Member Comments About This Blog Post:

PLANTAGO 12/28/2012 11:54AM

    This is true. I do exercises on the balance board and they work great for my injured foot and weak knees.

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RUN4FOOD 12/26/2012 9:59PM

    I never liked running on the treadmill. I love the scenery changes while running outside. My mind doesn't get bored outside like it does when I run on a treadmill.

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