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Diet Trends That Keep You Fat

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JUICING

It’s fine to drink juice when you’re watching your weight but as with any food or drink, you need to count the calories it provides as part of your daily total.

This is one reason health experts in the UK advise sticking to a 150ml serving size. This will give you around 65 calories in standard orange juice, roughly 70 in apple and about 80 in pineapple.

Vegetable juices tend to be lower as they contain only small amounts of the fruit sugar fructose (about 60 calories in green juices, 40 in carrot). The problem comes when intake shoots above this which is very likely once you get into juicing or have a lot of shop-bought juices. Most juices are sold in 250ml individual serving sizes, progressing to 1 liter cartons and bottles designed for sharing (but all too easy to gulp down over the course of a day). Therefore it’s hardly surprising that calorie intake can quickly creep up.

It’s important to realize eating whole fruits and vegetables will be more satisfying than drinking their juice. This is partly because chewing food begins the process of sending signals to the brain that help to tell us we’re feeling satisfied and it’s time to stop eating.

In addition, whole fruit and veg take up more space in the stomach. Because you’re eating the soluble and insoluble fiber along with water inside the cells, the sheer physical presence of food helps to trigger a sense of satiety.

REDUCED-FAT EVERYTHING 

Labelling on foods and drinks can be a minefield at the best of times and the labelling of reduced-fat products is one of the trickiest to navigate.

This is because legally the term “reduced” or “light”, whether it refers to fat, saturated fat, salt, sugar or calories, means that the reduced version has at least 30 per cent less of the nutrient mentioned when compared with its full-nutrient version. But reduced fat doesn’t automatically mean low calorie.

For example, a standard hummus has around 309 calories and 26g fat per 100g. The reduced-fat version has 216 calories and 15g fat. Even though the reduced-fat version is obviously a better choice than the full-fat version, the reduced-fat hummus still contains around the same number of calories as 100g of full-fat Philadelphia cream cheese (235 calories and 22g fat). So wherever you see reduced-fat pack claims, you still have to read the small print, especially searching out the fat and calories per serving. Different brands also vary in fat content and therefore in their final calorie content, depending on what the fat levels were in that particular brand’s regular product. Beware of products that remove fat to achieve a seductive low-fat or reduced-fat claim but add other ingredients, such as sugar, to maintain its overall appeal, physical structure and flavor. Take fruit yogurt: a 150g low-fat strawberry yogurt provides only 1.7g fat but 119 calories – 32 of which come from the 2tsp of added sugars.

RAW FOOD DIETS

This is a big health trend but while there is a lot to be said for eating a diet that contains more whole fruits, vegetables, nuts and seeds, don’t assume all raw foods, especially desserts, are low in calories, fat or sugar.

Many raw snack bars or balls and raw desserts such as vegan cheesecake, contain a lot of dried fruit, nuts, seeds and coconut oil which increase the calories. In addition, sweeteners such as rice malt syrup, maple syrup and raw honey are often used (frequently in large amounts), so they’re neither sugar-free nor low in calories.

If you’re buying a packaged raw snack, it’s as important to check out the nutritional information as it is with non-raw treats. And at cafes, you still need to exercise some restraint with raw cake, just as you would with any other.

EATING HEALTHY SUGARS 

We’ve all been advised by Public Health England (PHE) to dramatically reduce the free sugars in our diet. These are the ones we add to food or those found in the foods we buy.

They appear on the ingredients list as things such as cane sugar, brown sugar, sucrose, glucose, fructose or high-fructose corn syrup. PHE recommends we limit our consumption of free sugars to 7tsp (30g) a day – that’s about half of what the average Briton eats. In an effort to cut down, many people have switched to what they perceive to be “natural” sugars, such as honey, syrups and nectars, in the belief this means their diet is sugar free. Not so. Ingredients such as honey, agave nectar, date syrups, rice malt syrup, maple syrup and coconut sugar may have a healthier image but they all count as free sugar, so we need to limit them.

Products made with these ingredients, however natural they claim to be, are usually still high in sugar (and therefore calories), so they need to be limited just as you would any biscuits, cakes or sweets. If a food contains less than 5g sugar per 100g it means you’re choosing a product that’s low in sugar.

DITCHING DAIRY

It’s a common belief that milk makes you put on weight because it’s high in fat and therefore calories. In fact, studies reveal the opposite may be true: intake of dairy, particularly of low-fat versions as part of a lower-calorie diet, may help speed up weight loss, especially when it comes to burning the fat that sits around the waist.Other people skip it because they think dairy products are at the root of digestive problems such as bloating. An intolerance to lactose – the main sugar in milk – does cause bloating, along with other digestive problems such as wind, diarrhea and stomach pain. But according to the British Nutrition Foundation, only about one in 20 of us suffers with lactose intolerance.

Most experts agree that dairy products are an important part of a healthy diet as they provide a wide range of nutrients, particularly calcium for strong bones and teeth.National figures show eight per cent of women, 12 per cent of teenage boys and 19 per cent of teenage girls have very low intakes of calcium. The National Osteoporosis Society says that one in two women and one in every five men over the age of 50 fractures a bone due to osteoporosis, a condition where bones are so fragile they can easily break.

A low-calcium intake, especially in childhood and teenage years, is thought to be a key cause of this, as it means bones are unable to reach their full strength in adulthood.

[Source — Express]

Why You Should Run to Stay Young

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Running may reverse aging in certain ways while walking does not, a noteworthy new study of active older people finds. The findings raise interesting questions about whether most of us need to pick up the pace of our workouts in order to gain the greatest benefit.

Walking is excellent exercise. No one disputes that idea. Older people who walk typically have a lower incidence of obesity, arthritis, heart disease and diabetes, and longer lifespans than people who are sedentary. For many years, in fact, physicians and scientists have used how far and fast someone can walk as a marker of health as people age.

But researchers and older people themselves also have noted that walking ability tends to decline with age. Older people whose primary exercise is walking often start walking more slowly and with greater difficulty as the years pass, fatiguing more easily.

Many of us probably would assume that this physical slowing is inevitable. And in past studies of aging walkers, physiologists have found that, almost invariably, their walking economy declines over time. That is, they begin using more energy with each step, which makes moving harder and more tiring.

But researchers at the University of Colorado in Boulder and Humboldt State University in Arcata, Calif., began to wonder whether this slow decay of older people’s physical ease really is inexorable or if it might be slowed or reversed by other types of exercise and, in particular, by running.

Happily, Boulder has an unusually large population of highly active older people, so the scientists did not lack for potential research subjects. Putting the word out at gyms and among running and walking groups, they soon recruited 30 men and women in their mid- to late-60s or early 70s.

Fifteen of these volunteers walked at least three times a week for 30 minutes or more. The other 15 ran at least three times a week, again for 30 minutes or more. The runners’ pace varied, but most moved at a gentle jogging speed.

The scientists gathered all of the volunteers at the University of Colorado’s Locomotion Laboratory and had each runner and walker complete three brief sessions of walking at three different, steadily increasing speeds on specially equipped treadmills. The treadmills were designed to measure how the volunteers’ feet hit the ground, in order to assess their biomechanics.

The volunteers also wore masks that measured their oxygen intake, data that the researchers used to determine their basic walking economy.

As it turned out, the runners were better, more efficient walkers than the walkers. They required less energy to move at the same pace as the volunteers who only walked regularly.

In fact, when the researchers compared their older runners’ walking efficiency to that of young people, which had been measured in earlier experiments at the same lab, they found that 70-year-old runners had about the same walking efficiency as your typical sedentary college student. Old runners, it appeared, could walk with the pep of young people.

Older walkers, on the other hand, had about the same walking economy as people of the same age who were sedentary. In effect, walking did not prevent people from losing their ability to walk with ease.

More surprising to the researchers, the biomechanics of the runners and the walkers during walking were almost identical. Runners did not walk differently than regular walkers, in terms of how many steps they took or the length of their strides or other measures of the mechanics of their walking.

But something was different.

The researchers speculate that this difference resides deep within their volunteers’ muscle cells. Intense or prolonged aerobic exercise, such as running, is known to increase the number of mitochondria within muscle cells, said Justus Ortega, now an associate professor of kinesiology at Humboldt University, who led the study. Mitochondria help to provide energy for these cells. So more mitochondria allow people to move for longer periods of time with less effort, he said.

Runners also may have better coordination between their muscles than walkers do, Dr. Ortega said, meaning that fewer muscles need to contract during movement, resulting in less energy being used.

But whatever the reason, running definitely mitigated the otherwise substantial decline in walking economy that seems to occur with age, he said, a result that has implications beyond the physiology lab. If moving feels easier, he said, people tend to do more of it, improving their health and enhancing their lives in the process.

The good news for people who don’t currently run is that you may be able to start at any age and still benefit, Dr. Ortega said. “Quite a few of our volunteers hadn’t take up running until they were in their 60s,” he said.

And running itself may not even be needed. Any physically taxing activity likely would make you a more efficient physical machine, Dr. Ortega said. So maybe consider speeding up for a minute or so during your next walk, until your heart pounds and you pant a bit; ease off; then again pick up the pace. You will shave time from your walk and potentially decades from your body’s biological age.

Source: well.blogs.nytimes.com

12 Reasons To Start Lifting Weights Now

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Maybe you’re convinced you shouldn’t lift weights because you prefer not looking like The Hulk. Maybe you figure you just wouldn’t like it, since you’re not one of those CrossFit types.

We hate to be confrontational about it, but frankly, you’re wrong. Despite a prevalent allegiance to cardio machines for things like weight loss and overall health, strength training not only builds muscle but can prevent disease, improve mood and — really! — help you lose weight.

Here are 12 smart reasons to include a little work with the weights into your fitness repertoire.

1. You’ll live longer.

While most forms of regular exercise can add years to your life, strength training in particular has big benefits. As we get older, the more muscle mass we have, the less likely we are to die prematurely, according to 2014 research from UCLA. “In other words, the greater your muscle mass, the lower your risk of death,” study co-author Arun Karlamangla, M.D., said in a statement. “Thus, rather than worrying about weight or body mass index, we should be trying to maximize and maintain muscle mass.” And what better way to maximize those muscles than by pumping iron?

2. For better sleep.

Regular exercisers — especially those who truly push themselves — report the best sleep, and weightlifting is no exception. In a small 2012 study in older men, researchers found that resistance training reduced the number of times the study participants woke up during the night, as compared to a control group who performed no exercise.

3. Your progress is so noticeable.

There’s nothing that feels quite as rewarding as setting a goal and crushing it. If you’re new to strength work, you’ll find that a weight you once thought was impossible to lift starts to feel easy sooner than you might imagine. And then, you’ll feel like a boss.

4. To protect your bones.

Weight-bearing exercise and particularly strength training is thought to increase bone density, reducing the risk of fractures and breaks among older adults.

5. To boost your balance.

Of course, one major cause of bone breaks as we age is falling. Some of weightlifting’s benefit in protecting against osteoporosis may be improved strength and balance, resulting in fewer falls. Indeed, research suggests that various resistance routines can reduce an older person’s rate of falling by around 30 percent.

6. It can make you happier.

Like many forms of physical activity, a little lifting can work wonders for your mental health. Strength training has been linked to reduced anxiety and depression symptoms as well as improved self-esteem, and it may even give your brainpower a boost.

7. To look better in your skinny jeans.

Now, we don’t suggest you lift weights (or do any exercise, for that matter) solely for appearance — there are just so many other benefits! — but when it comes to slimming down, endless hours on the elliptical may not be getting you any closer to the results you desperately seek. In fact, building muscle may help you lose fat more effectively than simply doing cardio. “If you’re looking to lose fat, go with strength training,” trainer Nick Tumminello, author of Strength Training for Fat Loss told Business Insider. “Watch your diet to reveal your shape, and strength train to improve that shape.”

8. To burn more calories.

Simply having more muscle on your frame helps your body burn up extra calories — even when you’re sitting completely still.

9. You can do it in under 30 minutes.

Adding strength work to your regular exercise routine doesn’t have to eat up the tiny bit of free time you had left in the day. In fact, lifting is one area where more is not always better — around 30 to 60 minutes a week, total, is plenty, according to Runner’s Times.

10. And you don’t even have to go to the gym.

We’re using the term “lifting weights,” but the world of strength and resistance training includes a whole host of options outside of what you’d find at the gym. You can “lift weights” with cans and jars you find in your kitchen. You can “lift weights” using only your body. You can buy a pair of five-pound dumbbells and lift along with a DVD in the comfort of your own living room, where the only person checking you out in the mirror is you. In fact, if you’re new to strength training, many moves are safer if performed with just your bodyweight until you can get the hang of perfect form. Plus, many of those machines at the gym aren’t adjustable enough for the wide range of bodies that use them.

11. To run faster (really!)

Or swim longer or bike harder or get better at just about any other athletic endeavor you fancy. Why? Because you’ll be cultivating stronger, more powerful muscles to then put to good use. Also, strength training can help prevent injuries in other athletic pursuits, by helping correct muscle imbalances that in turn throw your form — even just while sitting or standing — out of whack.

12. To help your heart.

Despite the name, cardio isn’t the only form of exercise with cardiovascular benefits. A resistance training routine has been shown to lower blood pressure, in some casesas effectively as taking medication. The American Heart Association recommends adults aim for at least two strength training sessions a week.

Source: huffingtonpost.com

 

Relaxing Yoga Poses To Do On The Bed Before Sleeping

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Start tomorrow today

An evening routine is a great way to set yourself up to experience an awesome tomorrow. A relaxing bath, a yummy glass of warm, spiced milk or maybe even some journaling are a few actions that could make the morning great. Another great choice is yoga, right there in your bed.

Asanas to do before going to Sleep:

Here are a few asanas that you can do before going to sleep that may help you rest better.

1. Jathara Parivartanasana

Jathara means stomach; Parivartanasana means turning or rolling about. If you come to my classes, it is no surprise that I love this pose. Of all the poses, I think this pose and its variations are responsible for keeping me flexible. I always practice this pose before going to sleep and have for the past 20 something years. Ease into it if it is your first time exploring this pose.

Steps:
1. Lie on your back with your legs extended.
2. Draw your knees up into your chest one at a time and wrap your arms around your legs, hugging them. Rock side to side to massage the back.
3. Continue holding onto your right knee with both hands and extend your left leg all the way out onto the bed.
4. With your left hand on the right knee, draw the right knee across the left side of the body towards the bed. Keep both shoulders down and extend the left arm straight away from the body.
5. Hold for a few breaths or until the back releases, (or relax and enjoy for a few minutes). Inhale, bring both knees and head back to center, and repeat on the other side.

 

Modifications and Props:
• Use a blanket under the knee if you feel you need some support (so your knee isn’t just hanging there).

Variations:
• Take both knees to the left and hold the right knee down with the left hand. Release your back. Hold for a few breaths and come back to center. Repeat on the other side.

Benefits:
• Stretches the spine and shoulders
• Improves digestion and circulation
• Strengthens the lower back
• Relieves lower backache, neck pain, and sciatica
• Opens the hips and chest

Contraindications: (or reasons not to do this pose)
• High or low blood pressure
• Diarrhea
• Headache
• Menstruation
• High blood pressure

2. Thread the Needle Pose

I have really tight shoulders from biking, especially the rhomboids (muscles between the shoulder blades). This pose helps to stretch them so that prāna can have a head start in healing this tricky part of the back.

Steps:
1. Start in table position.
2. Weave the left arm under the right and place straight away from the body, as you twist through the lumbar and thoracic spine, place the shoulder on the floor.
3. Lift right arm up towards the ceiling and intensify the stretch.
4. Keep the majority of the weight on the shoulder to create the traction for the stretch.
5. Repeat other side.

 

Modifications and props:
• Place a blanket on the bed and place the shoulder on it if padding is needed.
• Can be made into a balance by lifting the leg on the same side as the arm that is lifted.

Benefits:
• Stretches shoulders and posterior rotator cuffs
• Stretches oblique
• Strengthens legs

Contraindications:
• Neck injuries
• Upper back injuries
• Migraines
• Pregnancy

3. Supta Virasana

Supta means lying down, vira means hero. I always say that “no pain, no gain” is such a washed up theory. You shouldn’t have to experience pain in order to manifest what you need. That is silly. This pose, however, shoots holes in my theory if the legs and back are not ready for it. So one of the best places to try it out is on your bed, where the mattress can give space when the muscles and tendons do not. Use blankets and pillows for comfort.

Steps:
1. Start in Virasana (Hero’s pose).
2. Exhale and lean back onto your hands, then your forearms and elbows.
3. Once you are on your elbows, place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone.
4. Then finish reclining, either onto the bed or the support of blankets or bolsters. Take both arms out to the side.
5. Stay in this pose for 30 seconds to 1 minute. Gradually extend your stay to 5 minutes. To come out of the pose, inhale and press your forearms against the bed, exhale and bring your chin towards your chest and come onto your hands back into Virasana. As you come up, lead with your sternum, not your head or chin.

 

Modifications and Propping:
• If you’re not able to recline fully on the bed, set a bolster or one or more folded blankets behind yourself to fully support your spine and head.
• Use as much height as you need to make the position reasonably comfortable.
• To help release the groins, lay some weight across the creases of the top thighs where they join the front pelvis.
• Start with a 10-pound sandbag and gradually over time increase the weight to 30 pounds or so.

Variations:
• Before doing Supta Virasana you can start with its halfway variation, Supta Ardha Virasana (Ardhameans half). To sit in Ardha Virasana, draw just your right leg back into Virasana. You can keep your left knee bent with the foot on the floor, or straighten your left leg by pushing out through the heel. Then recline as described above, either onto a support or the bed. Come out as recommended for Supta Virasana, then repeat with the left leg back.

Benefits:
• Stretches the abdomen, thighs, and deep hip flexors (psoas), knees, and ankles
• Strengthens the arches
• Relieves tired legs
• Improves digestion
• Helps relieve the symptoms of menstrual pain

Contraindications:
• Serious back problems
• Knee issues
• Ankle problems
• Avoid this pose unless you have the assistance of an experienced instructor.

4. Viparita Karani

Viparita means turned around, reversed, inverted; karani means doing, making, action. This is every body’s favorite pose. It is not only good for relaxation, but I could write an entire blog on the benefits this pose has when it comes to your lymphatic (immune) system. Proper propping is a must here. Go for the joy, bliss and just ahhh factor.

Steps:
1. Take two folded blankets placing the raw edges against a wall. Sit with your right side against the wall or headboard and your back against the blankets. Exhale, and with one smooth movement, and swing your legs up onto the wall or headboard as your bottom comes up onto the blankets and your shoulders and head slide down onto the bed.
2. Your sitting bones don’t need to be right against the wall, but they can be “dipping” down into the space between the support and the wall or headboard.
3. Lift and release the base of your skull away from the back of your neck and soften your throat. Open your shoulder blades away from the spine and release your hands and arms out to your sides, palms up.
4. Keep your legs relatively firm, just enough to hold them vertically in place. Release the heads of the thigh bones and the weight of your belly deeply into your torso, toward the back of the pelvis. Soften your eyes and turn them down to look into your heart.
5. Stay in this pose anywhere from 5 to 15 minutes. To come out of the pose, slide the legs down the wall (headboard), bend the knees and slowly sit up.

 

Variations:
• If you have enough wall space, you can slide your legs apart into a wide “V” to stretch your inner thighs and groins.
• You also can bend your knees, touch the soles of your feet together, and slide the outer edges of your feet down the wall, bringing your heels toward the pelvis.
• Then you can push your hands against the top inner thighs to stretch the groins.
• Remember, however, never push on your knees to open the groins.

Benefits:
• Anxiety
• Arthritis
• Digestive problems
• Headache
• High and low blood pressure
• Insomnia
• Migraine
• Mild depression
• Respiratory ailments
• Urinary disorders
• Varicose veins
• Menstrual cramps (performing pose during menstruation)
• Premenstrual syndrome
• Menopause
• Relieves tired or cramped legs and feet
• Gently stretches the back legs, front torso, and the back of the neck
• Relieves mild backache
• Calms the mind
• Helps drain lymphatic system

Contraindications
• During menstruation
• Serious eye problems
• Glaucoma
• Serious neck problems
• Serious back problems

5. Savasana

Sava means corpse (Corpse Pose). This is a great way to balance your prāna before you move to your favorite sleep position.

Steps:
1. From a seated position, roll down one vertebrae at a time, flex the knees as you roll down. Once your back is on the bed, straighten the legs. Allow the legs to open naturally. Lightly lift your buttocks off the bed by pushing down with your hands and lengthen through the lumbar spine. Lower the buttocks back to the bed.
2. Dorsi flex the right foot and lengthen the leg. Plantar flex the foot and hold for a couple of seconds. Then relax muscles in the leg, the ankle, and toes. Do the same for the left leg. Allow the calf and inner thigh to release. Leg may turn outwards naturally.
3. Lengthen the arms above your head for a long stretch, and then take them towards the ceiling as you open up your back, allowing the shoulder blades to stretch away from the spine. Bring the hands down by your sides with the palms facing the ceiling. Spread the fingers and then relax the shoulders and hands.
4. Bringing the chin to the chest, stretch the neck. Then lay the head back to the bed. Relax the jaw and soften the tongue off the top of the mouth.
5. Taking long deep breaths, allow the body to release any tension that remains in the body.
6. Stay in Savasana for 5-15 minutes. When you are ready to come out of the pose, take a couple of deep breaths, wiggle toes and fingers, and when ready, roll to the right side for a couple of breaths. By pressing the left hand into the bed, slowly push yourself up to seated position.

 

Modifications and propping:
• You can use a folded blanket or towel under the neck for comfort. You can also use an eye cover to help with relaxation.
• If it hurts your lower back to keep legs straight, you can place a folded blanket or bolster under the knees.
• If it hurts legs to allow them to turn outward, you can use a strap around the feet to keep the hips turned forward.

I think you will enjoy your “before you go to bed” poses so much that upon waking, you will want to do a few more asana to transition into the day centered and balanced. Watch for my next article on Yoga Asanas to do in Bed when you Wake up.

Source: curejoy.com

A Killer Arm Workout You Can Do At Home

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“Your arms are one of the first muscles to show toning results after starting a weight training routine,” says Adam Kant, owner of Intrepid Gym in Hoboken, New Jersey. “You don’t have to be lifting heavy to tone up (although it tends to show results faster if you do!)—doing lightweight movements with higher reps will help firm everything up ASAP.” Here’s how to sculpt your arms without stepping foot in the gym:

What you’ll need:
A yoga mat or towel to stand on
Two dumbbells (5-10 pounds)
A kettlebell (15-20 pounds)

The routine: Perform 3 rounds, 12 reps per move, 2-3 times per week. Pair with a cardio workout for optimal results. And try not to rest in between moves or rounds, to keep up your heart rate and those calories burning! (Keep up the good work with a fitness plan made for your crazy schedule; in just 10 minutes a day, you can transform your body with Prevention’s Fit In 10 DVD!)

1. Push-Ups

“Push-ups are a classic move that really get the job done!” says Kant. Start out parallel to the floor in a plank position then lower your body, bending your elbows until your chest touches the floor. Return to starting position and repeat. “If this is too challenging for you, rest your knees on the floor for an assisted push-up.”

2. Kettlebell Swings

“Kettlebell swings are an amazing full body exercise,” says Kant. “They work your core more than you realize, while also toning your arms at the same time.” Stand with your feet hip-width apart, holding the kettlebell with both hands in front of your body, arms loose. Bend your knees slightly, keeping your weight in your heels. Slightly swing the kettlebell through your legs toward your rear then explode with your hips forward sending the kettlebell up toward the ceiling, overhead or at least chest-height. Be sure to keep your arms straight and extended throughout the entire exercise. Bring the kettlebell back to the start position between your legs and repeat, using the momentum you’ve built up! “Remember to keep your weight in your heels and your core tight the whole time,” says Kant.

3. Triceps Kickbacks

Stand with your feet hip-width apart. Hold a dumbbell in each hand at your side. Bend your upper body at your waist slightly to make a 45-degree angle. Push the dumbbells back until they are parallel with your lower back. Return them to the start position, bending your elbows, bringing the dumbbells in line with your chest.

4. Dumbbell Shoulder Presses

Stand with your feet hip-width apart, bring the dumbbells (one in each hand) up to your shoulders. With a slight bend in your knees, thrust the dumbbells up overhead to meet at the top. Return to the starting position with dumbbells at your shoulders and repeat.

5. Floor Bench Presses

Lie on the floor, knees bent with a flat back. Hold a dumbbell in each hand, press them toward the ceiling then lower the weights until your triceps touch the floor. Repeat.

6. Plank Rows

Start in a plank position, holding a dumbbell in each hand on the floor. Row one dumbbell up until it reaches your waist. Return to floor and repeat on other side. “To up the intensity, complete a push-up between the rows,” suggests Kant. “It’s called a ‘man maker.’ ”

Source: prevention.com

The Perfect Post-Workout Meals

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Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

MEAL 1: PROTEIN PANCAKES

 

How To: Mix four egg whites, ½ cup rolled oats, ½ cup cottage cheese, 1/8 teaspoon baking powder and ½ teaspoon pure vanilla extract. Cook on a preheated griddle on medium to low heat, until it bubbles then flip and cool another 30-60 seconds. Top with fresh berries or banana slices.

The Perks: These pancakes pack a mean protein punch without a ton of carbs, perfect for those looking to retain muscle tissue when trying to lean up. The medium- and slow-digesting proteins help keep a steady stream of amino acids to stay more anabolic.

Calories: 421 | Protein: 51 g | Fat: 6 g | Carbs: 39 g

 

MEAL 2: BEEF AND SQUASH WITH MARINARA

How To: For those looking to satisfy that deep, aching post-workout hunger, this one is for you. Cook up eight ounces of lean grass-fed beef with salt and pepper to taste. Cook one whole butternut squash for 30-45 minutes until soft. Mix them together in the pan when done and add four ounces of your favorite marinara sauce.

The Perks: If you are training hard and with more volume than usual, chances are your appetite is up as well. The creatine replenishes your explosive energy stores and extra fat from the beef helps keep you satisfied and full of calories. The starchiness of the squash digests slowly and helps keep hunger at bay.

Calories: 628           | Protein: 70 g | Fat: 18 g | Carbs: 38 grams

 

MEAL 3: TUNA AND CRACKERS

How To: Take a can of yellow fin tuna and add a handful (1/2 cup) of crushed up whole grain crackers. For flavor, add pepper, a dab of extra virgin olive oil, mustard, and chopped up pickles.

The Perks: This one is perfect to utilize on-the-go for those working out on their lunch break at work, or those who have to endure an epic commute home from the gym. It is also simple and cost effective. The crackers add some needed carbs, helping to spike your insulin levels to drive nutrients into your muscles.

Calories: 379 | Protein: 41 g | Fat: 13 g | Carbs: 24 g

 

MEAL 4: HIGH-PROTEIN OATS ON-THE-GO

How To: Add ½ cup of rolled oats, 1-2 scoops of your favorite whey protein powder (we suggest vanilla), ½ cup of frozen or dried fruit, and slivered almonds. Add ½ cup of water or skim milk and let it sit overnight in the fridge. Add cinnamon or stevia to add more flavors.

The Perks: Another great convenience food, this dish is best for morning trainers. Oats and whey have been a bodybuilding staple forever, but often times are bland and burnt out. By adding some fruit, natural sweetener and almonds, you gain a whole new appreciation for oatmeal. The balance of carbs and protein make it great for those looking to build mass and those watching the leanness scale.

Calories: 422           | Protein: 31 g | Fat: 12.5 g | Carbs: 48 g

 

MEAL 5: EGG SCRAMBLE

How To: Scramble four whole eggs with two added egg whites. Add one cup of chopped mixed veggies. Spinach, onions, mushrooms and red bell peppers are good additions. For more protein, add ¼ cup of diced lean ham or bacon. If you need (or want) more carbs, add a piece of fresh fruit on the side.

The Perks: Breakfast for dinner? Uhhh…yes. Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a Krispy Kreme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins and minerals. Make them taste good with some bacon (turkey bacon is a great, lower-fat option) and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. This post-

 

MEAL 6: CHICKEN AND SWEET POTATO HASH

How To: Grab a large chicken breast (about 8 ounces) that is already cooked and dice it up and throw it in a pan with olive oil. Add ½ cup of diced sweet potato, 1/2 cup of diced apples and add cinnamon, salt and pepper to taste. You can make an even bigger batch to store in the fridge to use through the week.

The Perks: Chicken and sweet potatoes, gourmet recovery style. Sweet potatoes are the perfect bodybuilder carb that slowly digest to keep your energy levels high and insulin spike just enough to feed the muscles but not the fat stores.

Calories: 300 | Protein: 51 g | Fat: 5 g | Carbs: 30 g

Source: muscleandfitness.com

 

 

6 Moves for Stronger Knees

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If you suffer from knees that feel like they have been bludgeoned with a scalding hot tire iron, you are not alone. One study from Gallup-Healthways found that 26% of the adult population in the US suffers from knee pain.

 Causation can be varied. Over use, under use, mobility restrictions and muscular imbalances are some of the big factors than can factor in to knee pain.  Whatever the reason, you don’t have to live with it. Try adding these exercises and stretches to your daily warm-up routine.
Follow these techniques to strengthen your knees for optimal weightlifting performance.

1) ANKLE BAND DISTRACTIONS

One of the main functions of the ankle is to hinge, enabling the knee and hip to synergistically work together in creating movement. Stiff, rigid ankles are common, which can lead to injury and discomfort. Band distractions serve to “floss” stubborn joints. They can enhance range of motion, get nutrients into cartilage and alleviate pain.

 

How To Do It:

Loop one end of a band around a sturdy base and the other around your ankle. Drop into staggered stance, with the banded leg in front of the non banded leg. Inch out until you feel tension and then drive the knee forward as far as you comfortably can. Keep the banded foot firmly on the ground (not up on your tippy toes) Feel free to rotate the ankle side to side as you drive the knee back and forth. Repeat on both sides for 45 seconds each.

2) ROLL OUT YOUR SHINS

Foam rolling is a tremendous tool for soft tissue work. Fitness enthusiasts use it for their hips, lower back and other trouble zones that can get irritated with frequent use. But there is an area that I rarely see being attacked in my day to day gym-goings- The shins. Perhaps it’s because it’s a tougher group to really hit, or just an oversight because it typically doesn’t feel horrendous. But don’t simply blindly chase pain. Even if that area doesn’t hurt, it could be a big factor contributing to knee issues. In my experience (not 100% mind you) people who suffer from some degree of anterior knee pain feel a great deal of discomfort while trying this movement.

How To Do It

Get into a pushup position with a roller at the base of your ankles. Turn your toe in towards the midline of your body in order to expose the muscles of the shin and address them. Press your shins firmly down on the roller and gradually inch up towards your knee. You completely control the pressure in this movement. For more intensity really lay your body weight into the foam, for less ease back on the throttle. I like trying to move my foot up and down during the rolling and search for hot spots. 45 seconds to a minute on each leg should suffice and free up those important lower leg muscles.

3) WALL QUAD STRETCH

The wall based quad stretch is a tremendous bang for your buck move that can be done just about anywhere. Got a wall? Good you can do this exercise.  The beauty in this stretch is that it hits the front of the foot, ankles, shins, quads and knees.

How To Do It

Get up against the wall (facing away from the wall) in the bottom of a lunge position. Flip your back foot up against the wall with your toes on the actual surface of the wall. Your back knee is the axis point and really determines how much of a stretch you will get during this exercise. The closer the back knee is to the wall the more of a stretch there will be through the foot, ankle and quads. If you are looking to get a little adventurous and want to stretch the hip flexors out, focus on pushing the hips forward.

4) HAMSTRING FLOSSING

The muscles in the hamstring group (semitendinous, bicep femoris and semi membranosus) all cross the knee joint. Issues in any of these muscles can cause knee pain in the posterior (rear) portion of the knee and leg.

How To Do It

Get a hold of a tennis or lacrosse ball and a sturdy box or ledge of about mid thigh height. Sit on the box and place the ball underneath the leg, firmly on the hamstrings. Extend and bend the knee while applying pressure to the muscle. Let the ball go up and down the back of the leg while you continue flexing and straightening the leg. One minute on each leg should have your hamstrings and knees feeling like gold.

5) BAND TKE

A classic rehab exercise, the Terminal Knee Extension serves as a great low impact quad activator. It can get blood flowing to the knee and quad to prepare your lower body for training.

 

How To Do It

Take an exercise band and loop it around a sturdy base. Step into the band with one leg and place it just above the top of the knee. Walk out and get some tension in the band. From there bend and extend the knee, really focusing on straightening the knee completely and contracting the quad as hard as you can. Perform for 25 reps on each side and get ready to feel a ton of blood rush to that area.

6) TFL DISTRACTION

The TFL (Tensor Fasciae Latae) is a small muscle located at the side of your hip just below the crest of your pelvis. When tight and bound up this nasty little bugger can affect the knee by pulling through the IT band and causing pain on the outside of the knee.

How To Do It

Again, we will make use of the versatile exercise band. Loop one end to a stationary object and loop the other end right underneath your butt. Get into a kneeling position with the banded leg in the back and the other leg in front of you (envision a kneeling lunge). Keep your torso tall and turn the banded leg out (internally rotating the hip). When you rotate the leg out you are really able to appropriately address the TFL as it’s a difficult area to stretch.  Squeeze the glute on the banded leg side to really stretch the heck out of the TFL.

Knee pain is no laughing matter and can rob the fun out of rewarding physical activities. Getting a thorough examination from a doctor or physical therapist is always recommended. But, if time or financial issues are a consideration then hopefully these exercises and stretches can serve as a way to alleviate some of the pain and get you squatting and lunging like a pro.

Source: muscleandfitness.com

Best Ways to Lose Water Weight Now

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You’ve been working hard, killing your ab workouts, and sticking to your meal plan to reduce that pesky body fat. You’ve even skipped those late night food runs with your buddies, but your abs still aren’t showing. What gives? It could be that your body is holding water. That’s right, subcutaneous fluid stored in your cells, causing your skin to have a puffy, inflated look, and ultimately covering any muscle definition you may have earned.

There are a number of factors that cause water retention – too much sodium, supplements, and even dehydration – to name a few. There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don’t fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

 

1. REDUCE SODIUM

An almost guaranteed way to store extra water is by having a diet high in sodium. The more sodium you intake, the more water your body will hold. Be sure to read nutrition labels and avoid foods that are high in sodium such as processed foods like soups, canned foods, frozen meals, seasonings, and condiments.

 

2 DRINK MORE WATER

It may be counterintuitive, but you can avoid water retention by increasing the amount of water you drink. The body needs water to flush out our cells, and if the body isn’t getting enough, it will store water until it gets enough. Providing your body with a sufficient amount of water will allow it to perform optimally.

 

3. SWEAT IT OUT

As we know, sweat is simply water that’s stored in the body. If you have excess water weight, working out hard and sweating will help shed it. Keep in mind that the weight will come back as soon as you rehydrate. With that being said, it’s a good method to use if you have an event coming up and need to shed a little weight.

 

4. WATCH YOUR SUPPS

Creatine is a common supplement for those that want to add size to their frame — and it’s great for that. Creatine pulls water into the muscle, which increases protein synthesis. While taking creatine, you can expect water weight gain from two to four pounds. If you want to look shredded, you might want to stop taking it at least a week prior.

 

5. LOSE THE LIQUOR

Alcohol is dehydrating — that may sound like a good thing. However, if your body is dehydrated due to alcohol consumption, it’s more prone to hold onto water from any other source to try and compensate for fluid loss. It’s best to avoid alcohol of any sort if you want well-defined muscles, especially if you’re prepping for an event. You’re better off to save the alcohol consumption for after the event.

 

6. EAT ASPARAGUS

Little known fact is that asparagus are a natural diuretic. They’re also a great source of fiber as well as vitamins A, C, E and K. When preparing these, make sure you skip adding salt or salted butter.

7. DRINK CRANBERRY JUICE

Cranberry juice is a natural diuretic that will not only flush excess water from your body, but toxins as well. Try to opt for cranberry juice concentrate versus cranberry juice cocktail to avoid unnecessary added sugar.

8. TAKE A MULTIVITAMIN

Lack of certain micronutrients such as vitamin B1 and B6 can lead to unwanted water weight. Be sure to take a multi-vitamin to ensure you’re getting all necessary nutrients to help your body work optimally.

9. TRY DANDELION ROOT

Dandelion is an herb that has properties that can increase urine production, which makes it a natural diuretic. It also helps remove excess toxins from your blood and supports liver function.

Source: muscleandfitness.com

 

 

 

20 Foods That Burn Fat, Boost Metabolism And Shrink Your Waistline

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If you view food as the enemy, here are 36 items that might make you change your mind and have them work for you instead of against you. While they may be pretty super, you shouldn’t put all of your attention on any one of them. Start by introducing a few more foods that burn fat into your diet each week until you find that you’re eating much more of them than you used to.

1. Tomatoes

Is it a fruit? Is it a vegetable? Who cares? All you need to know is that it’s got a ton of good things for your body for the long term, and in the short term it works to help you lose weight and help keep it off. They’re low on the calorie meter, but they help to give you that full feeling, and contain fiber that keeps things moving.

Like any bona fide superfood tomatoes bring more to the table than just weight loss. The lycopene brings antioxidants that studies are showing to be potentially helpful with a myriad of diseases and conditions. Be sure to add tomatoes to your cart next time.

2. Oranges

Healthy Vitamin C levels will help to keep you functioning at optimal levels, but if you’re looking to burn fat you might be concerned about the sugar in oranges. There’s no getting around it, oranges do contain sugar, which has the potential to turn to fat if it’s not burned up. But the calorie count is low, and the fiber actually helps to regulate your blood glucose levels.

In order for this to work out for you as a weight loss aid, eat it in moderation and to curb your sweet tooth when you’d otherwise be reaching for a candy bar or other sweet treat.

3. Oats

Although Paleo Diet followers would disagree, many others state that oats work as part of a weight loss strategy because the amount of fiber boosts your metabolism and helps you feel fuller longer. Everyone from The Biggest Loser trainer Bob Harper to the American Heart Association says to make a bowl of oatmeal for the best start to your day.

The antioxidants and other minerals oats contain make it a solid choice and not just a source of fiber. Cutting your cholesterol might also be on your list and this is a great way to get those levels down.

4. Spices

There’s no need to eat bland and boring food when you’re trying to lose weight. This is a great time to experiment with seasonings from different cultures. Many of them have thermogenic properties that boost your metabolism, while making some so-so dishes taste like they’re from a restaurant.

Some examples: Mustard seed will spice up your entree and get your metabolism going, and ginger can help with your digestion. Ginseng can boost up your energy, and black pepper can help burn calories. Like Indian food? Turmeric can help break up fat.

5. Sweet Potatoes

Oprah likes sweet potatoes, and credits them as part of the reason she lost weight one time. But can you really slim down by swapping a baked potato with its sweet cousin? Turns out sweet potatoes are great for dieting because they have fewer calories and also help you stay satisfied between meals.

If you’re addicted to spuds this can be one way to take out a food that usually gets the no-no when dieting and replace it with a superfoods such as this that has good things for you like fiber, Vitamin C, potassium, and Vitamin B6.

6. Apples

It’s hard to wrap your head around the fact that you are helping yourself to lose weight when you eat an apple. They are so sweet that they can help conquer sweet cravings, and it’s easy to see why they end up in a lot of desserts. But they are low in all of the things that you want them to be like calories, fat, and sodium. They have a good amount of fiber.

The fiber helps you feel full, and keeps you from going mad in between meals. It also helps keep things moving along digestively. Just be sure to chew your apple up real well before swallowing, and buy organic so you can leave the peel on.

 

7. Nuts

This is one food that almost every single diet plan in existence suggests you eat. Nuts are one food that unites the vegetarians and the Paleo followers, and we have yet to find a diet program that says not to eat them. They’re straight from the Earth and a small handful of raw organic almonds, walnuts or pecans can be a crunchy snack that leaves you feeling good for a few hours or more.

If you don’t like eating nuts for a snack, try chopping them up and sprinkling them on main dishes or side items. You’ll still get the good fats they bring and they help flavor up the meal.

8. Quinoa

This is been known for some time in the vegetarian realm but is now making the rounds to the mainstream. The weight loss benefits usually come in the form of switching out sides with quinoa instead of more calorie-dense foods like rice or potatoes. You’ll still get the benefit of rounding out the meal, with the added bonus of the vitamins that quinoa has.

If you haven’t tried it yet, what are you waiting for? It helps you feel full, doesn’t have a lot of calories, and ranks low on the Glycemic Index. Score!

 

9. Beans

Beans are a staple item in The Four Hour Body’s Slow Carb Diet. They are lauded for their ability to help regulate blood sugar levels and help with digestion due to their fiber content. Try adding a can of organic black beans as a side to your next meal, especially if it can replace a more carb-laden item like bread or rice.

Many restaurants keep black beans on hand as a substitute for a side, so they’re a great go-to item when you’re out with friends and want to eat well without looking like you’re on a diet.

 

10. Grapefruit

No need to go on some whacky grapefruit diet to get the benefits of it, but for most people this is going to require a new purchase at the store. Grapefruit doesn’t tend to make it onto most people’s shopping lists, but it should. In regards to weight loss the long standing myth that they help you lose weight is being proven left and right by clinical studies.

And you don’t have to buy the fruit, you can also simply buy grapefruit juice and start drinking that instead. Tim Ferriss of The Four Hour Body says he uses grapefruit juice on his “free days” in an effort to avoid the food he’s eating from causing weight gain.

11. Chicken Breast

While not an option if you’re going vegetarian or vegan, this is often used by dieters and bodybuilders alike because of its high protein value and low amount of fat. Dark pieces of chicken just don’t measure up when it comes to quality protein. Most Americans have no trouble adding chicken to the diet, since it’s one of the most popular meats in the country.

Just remember that it should be skinless. Try using different spices like the ones mentioned above to make it more interesting. Combined with strength training this can help tone your muscles leading to a higher metabolism.

 

 

12. Bananas

Perhaps it’s because it takes us back to our simian ancestry that makes eating a banana seem natural. The more studies they do on the effects of bananas in humans, the more attention they get as a definite way to help keep us at our ideal weights. They’re super easy to incorporate into the day, since they’re so versatile.

Cut some up and add it to oatmeal, keep a bunch around as a quick grab when you need something sweet or on-the-go. Just stick to one a day since they are a source of sugar as well.

13. Pine Nuts

These contain a phytonutrient that actually helps suppress your appetite. This means you don’t have to resort to expensive diet pills with nasty chemicals that are meant to do the same thing. All you have to do is keep a supply of pine nuts available.

Since they’re tiny and crunchy you get to eat a lot of them without having to worry about ruining your efforts. It let’s the body have it binge time while still helping you lose weight by keeping you away from more offensive foods.

14. Lentils

Lentils are gaining more popularity has a healthy food, and one that can help you lose the weight. The fiber they contain will help keep you feeling good between meals, and will help your blood sugar levels from spiking.

If you’re going vegetarian you can use lentil as a good protein source, or you can use them to compliment a protein and act as a side dish. It helps keep your cholesterol in check and help you process carbs more effectively.

 

15. Hot Peppers

If you like your food hot, there may be some good news for you. Hot peppers like habaneros, jalapenos, and chipotles can actually help you to lose weight, while also adding a kick to most any dish. They contain capsaicin which provides several benefits that relate to losing weight.

And if you were worried that eating these hot peppers would make you burn a hole in your stomach, recent research is showing that they may actually help to prevent stomach problems like ulcers by killing the bacteria responsible. Fire away!

16. Broccoli

We’d be remiss if we didn’t include broccoli on this list, even though you’re probably sick of everyone telling you about it. Turns out your mom and your grandma were right, these are really good for you, but aside from that they can also help you shed some fat.

How? Broccoli fills you up, but it’s not just a filler. It has tons of nutrients per pound, and it’s also packed with fiber so it keeps you regular, which keeps you feeling good. Spice it up with spices or peppers, but just skip the broccoli cheese soup, as that doesn’t work for weight loss.

16. Cantaloupe

Some say that you burn more calories eating cantaloupe than what it contains. Whether or not that’s the case is up for debate, but this is still a great food to add to your repertoire for weight loss. It’s sweet, but it’s not high in calories the way most sweet things are. It also has fiber in it, even though it doesn’t taste like it does.

It goes great in a fruit salad with other diet-assisting fruits like honeydew, strawberries, or simply by itself as a quick snack or sweet pick-me-up. Added bonus: it helps to make your skin look great.

18. Spinach

Spinach is often a vegetable left on the plate of children, but adults are coming around to it since it really does contain a lot of good things in it for losing weight and general well-being. You can eat it in several different ways, fresh as a salad, in a can, and it also comes frozen. It works for weight loss by adding bulk to your stomach without tacking on the calories.

This is a good vegetable to buy organic if you can, since conventional spinach picks up a lot of chemicals from the fields.

19. Green Tea

Perhaps you knew that green tea is packed with antioxidants, but did you also know that it can help you shed the fat? It’s the catechins! These are a part of green tea that get your body to switch over to burning more calories, as well as fat.

Unfortunately for the other teas, green tea comes out the winner on many fronts because it’s not as processed as the others, and therefore retains much of its goodness, like antioxidants and phytonutrients that make it a superstar among superfoods.at keep popping up. This is because it contains things that help your body, like omega-3s, and it contains fiber, which will help you feel full.

It’s the essential fatty acids that also work to give your metabolism a boost. As a side bonus it also lowers the levels of bad cholesterol in your body, and made it onto our list of superfoods for its many healthy benefits and ease of use.

20. Olive Oil

The reason olive oil helps you to lose weight is because it can take the place of other things like salad dressing and other oils that are considered bad fats. Even you change nothing else in your diet or lifestyle and just start using olive oil you should still benefit by losing weight. But most people find that if they start to embrace more of a Mediterranean diet the results are accentuated.

Almost any diet that replaced the Standard American Diet is going to be better for you and cause the pounds to drop, and using more olive oil in your life can bring many positive benefits.

Source: theheartysoul.com

24 Ways to Get Fit for Summer Fast

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Photo: Goanywhere.com

The experts have spoken.

Our goal with this piece is to give you enough information to get yourself ripped before the summer starts, no matter what condition you’re in now or how little you may know about training or nutrition.

It’s all here: how to set up a workout program, a diet, exercises you should do, ways to boost your intensity and metabolism, foods you must eat, and when to consume them for the best results. We’ve taken years of science and experimentation, culled from some of the brightest minds in the fitness game, and condensed it all into 25 ways you can get fit for summer. Fast.

Photo: Anytimefitness.com

1. Hit Your Numbers

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Just winging it with your diet will yield results as long as you make healthy food choices, but if you want to look movie-ticket ripped, you need to count calories and macros. “Twelve calories per pound of lean body mass is a good starting point,” says Nate Miyaki, C.S.S.N., a nutritionist and trainer in San Francisco. You can also use the weight you want to be. So if you’re a soft 200 pounds and think you would look ripped at 180, start at 2,160 calories per day (12 x 180). Set your protein at one gram per pound of your target weight, your carbs at one gram per pound, and your fat at 0.4 gram per pound.

2. Keep Going Heavy

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“A lot of guys will lower the weight they use when they’re trying to lean out,” says Derek Poundstone, a two-time Arnold Strongman champ and owner of Poundstone Performance in Waterbury, CT. “But it just robs you of strength.” Poundstone keeps going heavy while maintaining training volume, so he does multiple sets of low reps, such as eight sets of three.

3. Do More Workouts

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Adding a few short, low-intensity sessions to your training week can increase your metabolism and recovery. “The trick is to keep these workouts to only 15 to 20 minutes,” says Jim Smith, a strength coach and author of Diesel Mass. And be sure to go light. You can even train twice in one day—morning and night. Take these sessions to work on weaknesses.

4. Have Heavy And Light Days

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If you follow a body-part split, have a heavy day when you work in the range of five to eight reps and another day later in the week when you hit the same muscles with 12 to 15 reps. The undulating intensity promotes recovery and prevents injuries and burnout.

5. Flavor Your Carbs

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Rice and potatoes should be a major part of any diet to build muscle or shred fat. But, as you’ve noticed, they’re bland. “Boil them in low-sodium chicken broth,” says Gavan Murphy, owner of the L.A.-based catering company the Healthy Irishman, “and add some freshly grated ginger as well. “It adds a ton of flavor and no time to your meal prep.”

6. Do Full-Body Workouts

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“If you’ve been doing a body-part split, switch to full-body,” says Ben Bruno, a Los Angeles trainer to celebrities. Two good reasons why: Full-body workouts work more overall muscle in a session, thereby burning more calories. They also reduce the total volume you can perform for each body part, which means you’ll recover better and be able to train the muscles more frequently. “Higher frequency training yields faster gains,” Bruno says.

7. Blow Up Your Lats

Photo: watchfit.com

Want to make your waist look smaller? Make your lats wider. Here’s a tip from Chad Waterbury, author of High Frequency Training 2: Do one set of as many pullups as possible in the morning. At night, go back and do another set. Repeat this every other day. “After 30 days, retest your max,” Waterbury says. “You can expect an 8- to 10-rep increase.”

8. Make Your Own Salad Dressing

Green vegetables don’t count as carbs, and you can eat them with wild abandon without consequences. Here’s a recipe for a high-protein honey mustard to dress them up: Whisk together 1/2 cup fat-free Greek yogurt, 2 tbsp yellow mustard, 1/2 tbsp raw honey, and 1 tbsp lemon juice. That’s 12 grams protein and eight grams carbs.

9. Keep Moving

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Most of your fat loss will come by way of your diet, but the rest comes from physical activity—and we don’t just mean your workouts. Non-exercise physical activity (called NEPA) may account for 20 percent of your fat loss, according to Miyaki. “Walk or ride a bike to work, walk to do your errands, take a hike on the weekends, or enjoy more sexy time with your significant other. This type of informal, low-intensity activity can give you many of the same benefits as traditional cardio without the drawbacks—like joint wear and tear, repetitive strain, and impaired recovery from strength training.”

10. Stay In The 8-To-12 Range

No, we’re not contradicting what we said earlier, just amending it. Heavy lifting will preserve muscle and strength while dieting, but Bruno says sets of 8 to 12 will do the most to maximize muscle gains while in a caloric deficit. “Moderate rep ranges give you the most bang for your buck.”

11. Do A Back-Off Set

“Increasing metabolic stress during your workout has been shown to increase the potential for greater growth,” says Smith. One simple way to jack up the intensity is to perform a high-rep back-off set after your last main set of the workout. Take 50 percent of the load you used on your heaviest set of your main lift and perform 50 to 100 reps with it. So if you just squatted 315 for five reps, back off to 155 pounds and go for broke. If you can’t complete all the reps in one shot, rest-pause your way through the set. “But rest no longer than 20 seconds,” Smith says.

12. Add “Finishers”

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“High-rep kettlebell swings, high-rep barbell squats, pushups, and even plyometrics are great ways to leave you breathing heavy after your workout’s done,” says Lee Boyce, C.S.C.S., a strength coach in Toronto. “They can also catalyze fat loss by keeping your metabolism up for hours.”

13. Get Mobile

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Keeping your heart rate up between sets encourages more calorie burning. Instead of sitting and waiting for your next set, build some mobility training into your workout. Foam rolling, dynamic stretches (leg swings, shoulder rotations, etc.), and prehab exercises, like face-pulls, can all be used between sets to work on weak points, improve flexibility, and prepare the body for heavier sets to come later in the workout. “These won’t take away from your strength,” Bruno says, “but over the course of the workout they’ll increase the metabolic demand.”

14. Double Your Shakes

Photo: muscleandfitness.com

The easiest way to add more calories to your diet in order to gain mass is to start with your post-workout shake. Double your dosage. This allows you to deliver more protein and carbs in a quick fashion that’s easy to digest. It won’t bloat or fill you like a whole-food meal, so you’ll be hungry and able to eat again soon.

15. Keep Carbs High While Cutting

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You’ve heard the rhetoric: You have to go low-carb to lose fat. But that’s not true. “With adequate carb intake, you get better anaerobic fuel for high-intensity workouts,” says Miyaki, author of The Truth About Carbs. “You get better muscle retention, and you maintain natural hormone production and metabolic rate.” Plus, you don’t set yourself up for a post-dieting rebound in which you pig out eating every carb in sight.

16. Eat Runny Egg Yolks

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“Eating slightly undercooked yolks at night can push you further into the rebuilding and leaning-out state while you sleep,” says T.C. Hale, a celebrity trainer in Los Angeles and the author of Kick Your Fat in the Nuts. Night is when your body naturally prepares to rebuild and recover, so eggs eaten at this time encourage the process—the science is unclear, but it may have to do with the protein not being damaged by heat.

17. Eat Kimchi

Photo: muscleandfitness.com

This Korean cabbage mix may be the healthiest condiment. It’s packed with prebiotics, which feed the gut bacteria that help you digest food, and also capsaicin, which a 2012 Purdue University meta-analysis found boosted thermogenesis.

18. Go To Failure

Last October, the Journal of Sports Medicine and Physical Fitness published a study in which 79 subjects with training experience were divided into three groups. One took sets to self-determined failure, another was goaded to work until the participants couldn’t do any more reps, and the third used a rest-pause (five to 20 seconds). The ones who stopped their sets when they wanted had insignificant results. The rest-pause group saw good gains in strength and body composition, but those who went to failure had the best gains.

19. Buy Organic Where It Counts

Science is beginning to confirm what experimental bodybuilders learned years ago: Blood-flow restriction training builds muscle. A 2015 review in Sports Medicine found that subjects who trained wearing blood-pressure cuffs (you can also use elastic knee wraps) just below their shoulders built muscle effectively while using light loads and reps of 50 to 80 per set. Wrap your limbs snugly but not too tight—about a seven on a scale of 10.

Photo: naturesbuzz.ca

“When you buy factory-farm meat and dairy, you wind up ingesting many of the hormones and antibiotics used to raise these animals,” saysRestaurant Impossible host Robert Irvine, author of the upcoming book Fit Fuel. “They’re less nutrient-dense than their organic counterparts,” so go organic for these foods. But foods with a thick peel, such as bananas and avocados, are safe enough as is—so save your money.

20. Sprint

Photo: wisegeek.com

Want a way to raise your metabolism and get in some cardio that makes you feel like an NFL running back? Find a hill, or incline the treadmill, and run up it at about 90 percent of your top speed. (Leave a little in the tank for safety.) The sprint itself should take five to 10 seconds. “Use the exercises in your workout to determine the number of sprints you perform,” Smith says. So if you did six different lifts, perform six sprints, followed by a one-minute jog after each.

21. Take Digestive Enzymes

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If you’re eating more to gain muscle, that means more stress on your digestive system. Digestive enzymes can help you break down the extra food and absorb nutrients better. Look for ones that contain protease, amylase, lipase, and lactase.

22. Use Giant Sets

Giant sets are three or more exercises performed back-to-back. Select two exercises that target weak points and do them after another lift for another body part. “So, for instance, if it’s leg day but you’re trying to bring up your back and biceps, you could do a set of squats followed immediately by pull-ups and then curls,” Smith says.

23. Don’t Overdo Fat

Photo:beautiful-diet.com

Even if you’re following a low-carb diet and losing weight, you can’t eat unlimited fat. Not only will it keep you out of the caloric deficit you need to lose weight (a gram of fat contains nine calories), extra fat in your diet can throw off your ratio of Omega-3 to Omega-6 fatty acids, and that can damage the heart, skin, and other body functions.

24. Add Vegetables

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As mentioned earlier, you need to eat more greens. Still can’t stand them? Start mixing them into foods you like so they’re virtually undetectable but still give you the fiber and nutrients you need. It helps fill you up, too. For example, when sautéing ground beef, grate in some raw zucchini. “Because it’s grated, it cooks really quickly,” Murphy says. Or stuff the meat into a bell pepper after it cooks and bake 30 minutes.

When you blend up a protein shake, add a cup of spinach. The blender will dice the leaves so small that you won’t even taste them.

Source: muscleandfitness.com

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