So Sweet….. Addicted to the treats!!!

O.K. there I said it “I am addicted to sweets,” I found my self sitting in my son’s bedroom with a half-full bag of yogurt covered raisins. As I munched on hand full after hand full of raisins I began to understand why I was and will always be fat! Now don’t get me wrong I will not always be fat physically but I will always deal with the mental aspect of being fat. So will you if you lose the weight so accept it now as hard as it is to lose the weight it is harder to keep it off. I’ll repeat it is harder to keep the weight off, now the good thing is once you get down you’ll be able to get it off easier because you will know how but we don’t even want to start the yo-yo dieting thing. Now I’ll tell you guys because I stay honest on this site because the people that came here are my support and I want them to understand what is going on. I gain 9 pounds in the last 3 weeks, right now I am at 199/200, horrible right? Well yes and no I had been struggling with what I should be doing which programs I should be incorporating and a whole bunch of other stuff. Well out the window with all of that junk, I’m going back to my body weight exercises and I’m going to do weights to. I’m going to train as hard as I have in the past, if I gain muscle great if I don’t that is good too. The bottom line is too get lean and to continue to do the things that I enjoyed during my weight-loss. Basically I’m going back to having fun, I’m not monitoring my protein intake any more, I’m not drinking a bunch of shakes that add to calorie intake, nope not going to do it. Oh another thing if you gain 10 pounds you can both see it in the mirror and feel it when you exercise, I suggest when you guy drop the weight you still keep an eye on the scale, it is better to lose 10 pounds than to have to lose 40. I’m feeling good getting back into the grove, keep supporting me I appreciate you all.

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It might be time to regroup!

It might be time to regroup! As I have stated before I’m having a hard time with the cravings I have been having and quite frankly I’m a little scared. I keep losing control of what I eat (I understand how I gained all the weight). I haven’t been posting as often because I been a little embarrassed because I’m not progressing like I know I can. I decided that most of you will go through this, so why not post how I’m dealing with it. I feel like I got to keep up the good work because I don’t want to let anyone down, but who am I doing this for me or them? I don’t know I just feel guiltywhen someone comes up to me and says ” wow! you look great, what’s your secret?” I feel guilty because I know I just ate a few cookies or because I didn’t go to the gym today or for ever the reason. When I started I was doing it for me and I wasn’t looking for instant results, but I lost the weight fast (8 months almost 100 pounds) and now nothing. I know eventually I’ll get back to being discipline, but right now I have been struggling, I’m not going to stop trying but I do know that I’ll be doing this for the rest of my life. I would also like to thank John (lean & mean) and Muta (Mr. low body fat) for all of the encouragement, I have really needed it lately. Wish me luck……………..SadFace

The battle has offically begun! Maintaining weight-loss!

The battle has begun! I recently blogged about getting past my plateau and making it into the 180’s. Well I’m sadden to say that I am back to 192, well not really sad because I’ll stick to it and get where I need to be. The thing is I have been having sugar craving that are uncontrollable. I’m starting to fall into the late night trap of eating sugary snacks after hours. I’ll do great all day and when 1:00 am or 2:00 am rolls around there I am in the fridge looking for something to snack on. Last night it was raisin brand and peanut butter (yes together…I must be pregnant). I think I’m going to have to put healthy food choices in the house for snacking something really low cal. Well I don’t have much this week just trying to get it back in gear….wish me luck!

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Bizzaro Post……. Why You Should Stay Fat!

Hey folks! Have you ever heard of Bizzaro Superman? Bizzaro Superman is the complete opposite of Superman, he is mean, Krytonite doesn’t hurt him, and he is generally a bad dude. Well this is my BIZZARO post, I’m going to tell you all the reasons you should give up your diet and just stay fat.

1. Fast Food — Fast food just taste so damn good, why would you want to give it up. I mean sure the high fat content, MSG, cholesterol, and other toxins will probably kill you but hey your gonna die one day right? So why not eat up while your here.

2. Exercise — Why would you want to do strenuous exercise when you could just lay around and relax. I mean there is nothing like relaxing on the couch with a big plate of treats. I think the only exercise you should be doing is the jelly donut run! That is running to the fridge to grab a few jelly donuts!

3. Lose Skin — Now if you were to lose weight you would have all that nasty, flabby lose skin hanging around. Wouldn’t you prefer to be nice firm and round, you know the ole beach ball look. I know that lose skin eventually tightens, but who wants to deal with the hassle. Keep the skin good and tight with that extra thick padding.

4. Clothes — Now if you lose weight you will have to buy new clothes, that can be rather expensive. Imagine losing 50 or 60 pounds, going from a 3x shirt to a large. This can put a rather larger dent in your wardrobe. Wouldn’t you prefer to stay fat so that those extra large clothes you bought in the 80’s will still fit? I mean if you lose the weight how will you fit into that jacket with the shoulder pads.

5. Comfort — Fat is just more comfortable than skin and bones. Sure there will be some carnival rides that you will not be able to fit into, but the people in the ride with you will be happy because they will have you to protect them with your natural padding from any bumps in the ride. Fat also jiggles when you walk, which makes the whole world smile bright!

 

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I broke my weight-loss plateau!

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Hello everybody out there in bloggerville! I have finally broken the 190 mark! My weight has been stuck at around 190 – 195 for about 2 full months. I was really starting to think that I had lost all the weight that I could; and the scary part is because of all the weight-lifting I actually starting to gain weight. I was really starting to get discouraged because I still had over 20 percent body fat and could seem to rid myself of it. So what did I do? I got strict and started writing everything down. First all I founded out after doing research that as my weight decreases my calorie intake needs to decrease to keep dropping the weight (DUH!). So the first thing I did was adjust my calorie intake to about 1700. But here is the funny thing it has been two weeks since I started this and there has not been one day that I reached 1700 calories. I have been averaging about 1300 to 1400 calories a day. I had a my first biggest loser week on the scale after changing my intake I dropped 9 pounds in about 7 days. Now I would not recommend that anyone eat these few calories in fact I was not trying to eat only between 1300 and 1400 I simply get busy during the day and sometimes forget to eat enough. Let me tell you to that by day 7 I was feeling light-head and felt like I was going to pass out when I would stand from a seated position. So I am really trying to shoot for that 1700 because I have still been working out while cutting the calories (funny thing is I feel the best during my work outs). So I have busted through my plateau and I probably concentrate on adding strictly muscle when I hit the 170’s which is only 7 pounds away. I’ll probably shoot back up to the 190’s but the weight will be lean muscle as opposed to fat. Anyway I be sure to let you all know how it goes…. Below are a few links that may help with you weight-loss PLATEAU!

 

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http://www.webmd.com/diet/features/10-ways-to-move-beyond-a-weight-loss-plateau

 

http://www.diet-blog.com/archives/2006/02/27/5_ways_to_break_a_weight_loss_plateau.php

 

http://blog.nutritiondata.com/dieting_weight_loss_blog/2008/06/getting-through.html

5 Reasons Why You Should Perform Quick, Intense Workouts – PLUS 3 Intense Workouts To Get You Started By: Prath Shah

Hey Fam! This week I’m posting one of Prath Shah’s articles on my site. This same article with a video can be found over at ShahTraining.com. Prath has some really good information over at his site, plenty of body weight routines and information. I have posted 3 of his articles here and I visit his regularly, so I suggest you check him out.
Lower intensity exercisesuch as aerobics and distance running burn body fat during the actual activity. This is because the body uses blood and stored sugar as an energy source in the first 15-20 minutes of activity. After this period, the body switches to fat as a fuel source. This is the reason why most trainees tend to do hours of cardio per week. 

This form of training is highly inefficient simply because the calories we burn during activity do not help us burn fat. Our long term weapon against fat relies on our resting metabolic rate (RMR, or a measure of calories we burn while at rest) and certain hormones in our body.

Low intensity training does nothing to raise your RMR, nor does it stimulate any fat-burning hormones such as HGH (human growth hormone). In fact, excessive cardio can release Cortisol , also known as the stress hormone. This is a bad hormone, as it increases one’s appetite and also converts calories into abdominal fat. The following are five reasons why you should be performing quick, intense workouts for better health and fat loss:

Reason #1:

Less Time Commitment for Better Results

 

  • Our bodies are extremely efficient at adapting to training stimuli. In order to continue getting results from our workouts, we need to either make them more intense or make them last longer (increase time). Most individuals will perform low-intensity, longer duration training.
  • In this scenario, lets assume it takes a person 30 minutes to burn off 300 calories. As his body become more efficient, he will now need to spend 35,40,45 minutes to burn off 300 calories. Over time, it becomes impractical to do more work for the same amount of results.
  • Instead of increasing time and lowering intensity, decrease time and increase intensity. Doing so will force your body to work harder, thus burn more calories in the long run (explained below). The most important thing is that you’ll save time.

Reason #2:

The Power of EPOC

 

  • The higher the intensity of the exercise, the more likely you will use carbohydrates as an energy source rather than fat. However, even though you are using carbohydrates as the primary fuel source with high intensity training, the total amount of calories burnt off will be much greater through high intensity exercise than with low intensity exercise.
  • This is because after an intense workout , our bodies experience oxygen and metabolic debt. It needs to return to homeostasis. This process of regaining a balanced state is known as excess post-exercise oxygen consumption (EPOC). A number of processes take place during EPOC including the restoration of various energy sources, re-establishment of normal ventilation and heart rate, restoration of normal core body temperature, and re-oxygenation and restoration of blood and circulating hormones.
  • These processes require energy in the form of calories to take place. Studies have shown that this process can take up to 48 hours to complete, meaning that your metabolism will be on fire 48 hours after engaging in an intense exercise session, depending on the level of intensity of the workout.

Reason #3:

Eat Carbs, Lose Fat

  • As mentioned earlier, with high intensity training, you are burning carbohydrates (glycogen stores) as an energy source. When you use your glycogen stores during high intensity exercise, they are less likely to be stored as body fat. And after exercise, during EPOC, you body needs to get calories from somewhere to repair the damage done by your workout.
  • If you do not replenish your glycogen stores (eat carbohydrates) after an intense workout, then your body will go to its fat stores for energy. Research has shown that interval training increases the activity of enzymes involved in fat burning.
  • This means that after high intensity training, there is more fat in the blood (free fatty acids), meaning that more fat is being used for energy production. The best news for me is that I can still consume carbs and burn off fat.

 

Image by US News Image by US News 

Reason #4:

Boost your HGH

 

  • High intensity training can also boost your levels of human growth hormone (HGH), which promotes the reduction of body fat. HGH is produced naturally in the pituitary gland. This hormone is vital for stimulating our body’s metabolic cycles, and has been linked to fat loss, strength gain, and increases in lean muscle mass.
  • A 2002 study in Britain’s Journal of Sports Scienceshowed that 30 second sprint intervals increased levels of human growth hormone (HGH) by 530 percent. In addition, a 2003 study published in the Journal of Clinical Endocrinology and Metabolism stated that proper exercise can “mimic the effects of HGH treatment.”

Reason #5:

Double your Endurance

 

  • High intensity training also does a better job of boosting your endurance levels than steady state cardio. After just two weeks of interval training, six out of 8 college students double their endurance according to a 2005 study published in the Journal of Applied Physiology.
  • The other 8 volunteers in a control group, who did not do any interval training, did not show any improvement in endurance. The amazing aspect of this study is that all volunteers were already reasonably fit. The results were attained after just 15 minutes of intense cycling spread out over 2 weeks.
  • The ability of the heart and lungs to supply oxygen to working muscles improved 13 percent in a 2007 study published in the Journal of Applied Physiology. The study involved 8 women in their early 20’s who cycled for 10 sets of four minutes of intense cycling, followed by 2 minutes of rest.

I would not be doing proper justice if I did not provide some sample workouts to help you get started with high intensity training:

Workout #1:

Perform max rounds in 20 minutes of:

 

  • 10 Burpees
  • 5 Chinups

Best: Performed 7 Rounds
Workout #2:

21 Reps of each for time:

 

  • Sumo Deadlift High Pull, 95lbs
  • Push Press, 95lbs
  • Hindu Pushups
  • Kettlebell Windmills
  • Kettlebell Thruster
  • Squat Jumps
 

 Workout #3:

3 rounds of:

  • Incline Pushups – 2×30 seconds, 30 seconds rest
  • Chinups – 2×30 seconds, 30 seconds rest
  • Rowers – 2×30 seconds, 30 seconds rest
  • Hindu Squats – 2×30 seconds, 30 seconds rest
  • Ankle Grabbers – 2×30 seconds, 30 seconds rest

Use this knowledge and these workouts to improve your health and burn some fat!

 

About the Author

Parth Shah is an average joe who’s tired of all the nonsense he sees in mainstream health and fitness media. His thoughts, ideas, and philosophy can be found on his website, ShahTraining.com. (Feed – http://feeds.feedburner.com/shahtraining/UQuk)

Pineapple Mustard Pork Chops!

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I tried something new in the kitchen this week and it came out pretty good, so I decided I would share it with you guys. I made what I call my pineapple mustard Pork Chops! Here what you’re going to need

 

 

 

Ingredients:

 

Package of Pork Chops

 

Can of Pineapple Juice

 

Can of Pineapples

 

2 Cups of mustard

 

40 drops of Stevia (can be found in GNC) or 3 tablespoons of splenda

 

Complete seasoning

 

Lemon pepper seasoning

 

 

 

The first thing that you must do is marinate the pork chop in pineapple juice for at least an hour. Pre-heat oven to 350 degrees. Next combine the 2 cups of mustard, the splenda or stevia, and a ½ cup of pineapple juice. Next glaze each pork chop with mustard, pineapple juice combination. Then season pork chop with complete seasoning, and lemon pepper seasoning on both sides. Bake pork chops in the oven uncovered for 10 mins. Then add can of pineapples and a cup of pineapple juice cover pork chops and pineapples with aluminum foil and bake for 45 mins. Done! The pork chops should be sweet and tender (fall off the bone).