The Gluten Intolerance Weight Gain Trap

smaller_blue_shirtOne of the hottest trends right now in the fitness and weight loss industry is gluten intolerance.

It seems like 80% of people out there are currently going gluten free because they firmly believe that their body cannot tolerate the protein that’s typically found in wheat containing foods.

This whole intolerance issue is blown out of proportion as most people aren’t actual gluten intolerant. They may be slightly insensitive, but the rate of people who actually cannot break down that protein (gluten) is quite low.

Nevertheless, if you find you feel better cutting wheat based products out of your diet plan, so be it. You are the judge of what you feel best doing.

But, that said, you have to be careful of the gluten intolerance weight gain trap. This gets to many people so you must educate yourself how to go gluten free properly.

Here’s what to know.

Calories Still Count

First, always remember that your calorie intake, at the end of the day, is still going to be the primary determinant of the success you see. It doesn’t matter if you eat all gluten containing carbohydrates or no gluten containing carbohydrates, if you are not watching your calorie intake, you are putting yourself at risk for fat gain.

It’s that simple.

Be very careful about this because so many people come to believe that if it’s gluten free, they can eat whatever they want and this just isn’t the case.

Gluten Free Does Not Mean Health EnhancingGluten Free

Second, also remember that gluten free does not mean that it’s going not going to be nutritious. In fact, in many cases, the gluten free foods you find are severely lacking nutrition.

Remember, by nature, if they are gluten free, this means they are highly processed.

And, highly processed foods means that nutrients have been stripped out of them.

This is not a win-win scenario for boosting your health. While weight loss is important, there’s no denying that, so is making sure you are eating foods that will help your body function optimally.

Stick To Natural Foods

So the best way to go gluten free is to just stick to naturally occurring gluten free foods, not the cookies, cakes, breads, and so on that have been created to be gluten free.

For instance, fill your diet with lean proteins, fresh fruits and vegetables, grains such as brown rice and quinoa, and healthy fats like nuts, avocado’s, and olive oil.

If you do this, you are going to be taking in stand-out nutrition, likely controlling your calorie intake better, and fueling your body well all in the process.

You’ll be gluten free and feeling great as you go gluten free, which will definitely help you maintain the diet over the long haul.

So tread carefully if you’ve made the decision to go gluten free and make sure you aren’t making these critical errors.

Exercises You Should STOP Doing

smaller_blue_shirtYou’re hitting the gym regularly. You’re putting in maximum effort. And, you are more motivated than EVER to see the results that you feel you’re in for.

Only, those results, they don’t seem to be happening.

What gives?

Why can’t you seem to make progress? It feels like you’re doing everything right?

Exercise selection can play a key role here. If you are going into the gym and doing exercises that just don’t deliver, make no mistake about it, you will not be moving forward toward your goal.

So taking the time to learn which exercises you should just abandon entirely is well worth the effort.

Let’s look at a few that you should say so-long to forever.

Inner/Outer Thigh Machines

The first exercise that’s worth considering removing from your workout program unless you just have a pure love of doing it is those inner and outer thigh machines.

True, you may definitely ‘feel the burn’ if you do enough reps, but they aren’t really challenging your muscles in a productive manner.

If you want to firm up your inner thighs, hips, and glutes, you should be doing squats, lunges, and deadlifts.

These are the exercises that will really bring about the best results possible and where you should consider putting more effort.


Second, if you’re on a mission to get six pack abs, you no doubt have a few different crunch variations in your workout program.

Ditch them.

That’s right. If you are doing a workout program that is based around compound exercises such as lunges, squats, deadlifts, shoulder presses, rows, and bench presses, you simply will not need crunches because your abs will be getting worked with each and every rep of these moves you do.

Furthermore, if you are going to do any direct core work, you’re better off doing movements that have you off balance such as prone ball roll-in’s or the plank on one leg.

These will challenge you far more and really get those abs contracting hard to keep you balanced.

Remember that if an exercise doesn’t feel all that intense, it’s likely not challenging you hard enough.

Leg RaisesLeg Raise

Finally, the last exercise to give the boot from your workout program is any leg raises. Some women do these lying down, some do them standing.

Either way, they are far less than effective.

Not only will you not be using any weight while doing these (unless you’re using a cable pulley but even then the weight will be very light), but they can actually put you at risk for hip injury if done improperly.

Again, focus on doing squats, lunges, step ups, leg press, and all those other compound lower body movements. They will get you the results you’re looking for every time – no questions asked.

So there you have some of the main exercises that if you are currently doing, you should consider dropping from the picture.

Doing so will help you move along more quickly to see the end results you’re looking for.

The Problem With 80% Of Diets Today

smaller_blue_shirtIf you are currently unhappy with your body weight and seeking out a diet to put yourself on, you need to tread very, very carefully.

Most diets out there today are simply not built for success. They lack a number of key factors that will quickly just lead to frustration, if not actually causing weight gain over time.

Most diets have built in problems right from the start, so you’re actually facing a battle you can’t win before you even get started.

What are these problems? Let’s review them more carefully so you can make sure if you spot these in any diet you’re thinking of using, you can walk quickly in the other direction.

They Don’t Take Adherence Into Account

The very first big issue with most diets is the fact that simply put, you won’t enjoy them.

Who really likes eating nothing but chicken and vegetables three times a day? If you keep falling off such a diet, who can really blame you?

A diet that is a good diet to go on is one that you could see yourself doing forever.

No, you won’t be doing it forever as you will make adjustments once you lose the weight, however, if you feel like you could stay on it for years, you know you won’t be throwing in the towel any time soon.

There are plenty of ways to go about weight loss, so don’t think that you have to despite the meals you’re serving yourself.

They Don’t Account For Metabolic Slow-Down DIet POP

Another big problem many diets face is the fact they don’t take into account metabolic slow down. This is a normal and natural process that will happen as you go about the diet process.

Your body simply realizes that you aren’t eating as much food as you were before and as a result, it burns fewer and fewer calories over time.

The best way around this?

Regular diet breaks. If your diet doesn’t have you having either cheat meals, refeed days, or full blown diet breaks in the plan, you need to find another diet that does.

They Aren’t Balanced

Finally, the last big problem with most diets today is that they are not balanced. High carb, low carb, fasting – all are such approaches that tend to lack balance. If you want to really feel the best on your diet plan, you need to be consuming good amounts of all three nutrients – proteins, carbohydrates, and dietary fats throughout the day.

If you aren’t, some area of your well-being is going to suffer, make no mistake about it.

So all in all, you should be double checking any diet you are looking at and seeing whether or not it’s making one of these critical errors.

Don’t go on a diet just because it promises fast results because you must remember, if you don’t stick with the diet, you won’t be seeing any results at all and will only get frustrated and give up.

Find a diet you enjoy and can live with instead.

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Will Cardio Training Really Make You Fat?

smaller_blue_shirtIf you’ve been hanging around the fitness scene lately, reading all the information you can soak up about the most productive methods to get your body into the best shape of it’s life, one notion that you may have heard about is the idea that steady state cardio training will only cause you to gain weight, not lose weight.

Many people who are very strongly on the PRO strength training side come to claim that hopping on the treadmill, bike, or elliptical will just cause your body to pack on fat, not lose it.

Thus you should abandon that form of exercise forever.

But, how much truth is there to this? Will cardio really make you fat?

Let’s weigh in and look at some details here.

Calories In Versus Calories Out

First, the basic equation still stands: to burn fat, you need to expend more calories than you consume.

This is never going to change as it’s basic science.

Cardio training of any variety is going to cause you to burn calories, so there is absolutely no taking away from the fact that it will put you higher on the calories expended side of the equation.

The problems that typically come in however is that people will be hungrier because of all this cardio, thus they also eat more when they do it.

If that’s you, then yes, this cardio could be causing you to gain body fat.

If you control your diet and do your cardio, you aren’t going to get fat because of it.

Another issue that can come into play is if you’re doing hours and hours of cardio training on end.

This could lead to a loss of lean muscle mass.

Should that occur, your resting metabolic rate could take a tumble due to the fact that you don’t have as much lean muscle to support, so that’s something to also be highly aware of.

What’s Superior

Ideally, it is true.

For optimal fat burning, it has been proven time and time again that strength training along with high intensity sprint training is going to be the best bet. It will win out over any steady state cardio training session hands down.

But, and this is a big but, it’s intense and not everyone can do it.

Not to mention, if you are strength training four to five days per week, you may not have it in you to perform more intense training.

Finally, some people simply don’t like sprint training, so while they may put themselves on a program to do it, they will never stick with it and that’s half the battle when it comes to seeing results.

So all in all, while steady state cardio training may not be your best option for fat burning, as long as you do it wisely, it is not going to actually lead to fat gain like some ‘experts’ claim it will.

So take comfort, go for that long run that kills your stress, and continue on with your protocol.

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American Wing Girls Blog Focusing on Fitness and Health

4ede919858b14_mI just wanted to make the announcement that the blog is turning its focus to fitness and health as this has become very important in my life.

I have hired a Certified Personal Trainer to write for the website and I am happy to welcome Shannon Clark as our regular contributor to the blog.

Right now I am in the middle of revamping the site and all the promo modeling information can now be found on

There is only so much that can be said about how to get into promotional modeling so I decided to change the focus of the American Wing Girls website.

All in all I am excited to start writing myself about my personal journey back to Health.

I have a lot of plans for the new site and I see good times ahead.

Until the Next Post

Paul Roberson

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