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If dairy is not your thing, you can still find protein powders that don’t contain whey, that protein-rich dairy product that is found in many powders. Check out this comparison to see which one is right for you – many stores sell individual serving packets so you can give them a try without investing in an entire tub. Most have a gritty or chalky texture when enjoyed in water or your favorite nondairy milk, so add them to your morning smoothie, this homemade high-protein pancake batter, or this chocolate almond protein bar recipe, and your taste buds won’t know the difference.

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POPSUGAR Fitness

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When you want to isolate specific muscle groups in the arms, using dumbbells is truly effective – get ready to feel the burn! Depending on your strength, grab at least two size weights ranging from five to 15 pounds so you can switch up the appropriate size dumbbells for each move.

Source: Thinkstock

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Get toned arms minus the flab with this must-know move from Shape. It’s simple and scientifically proven!

If you’ve been on a quest to build strong, svelte arms and are curious which exercise will best target your biceps, the American Council on Exercise (ACE®) now has your answer. With the help of the research team at the University of Wisconsin-La Crosse, eight of the most common biceps-building exercises were put to the test to see which move reigns supreme.

In the study, 16 men and women completed each of the following biceps exercises: cable curl, barbell curl, concentration curl, chin-up, wide grip EZ curl, narrow grip EZ curl, incline curl, and preacher curl. To determine the amount of muscle activity elicited during each move, researchers affixed electrodes to the biceps brachii – the main muscle that most people think of when showing off “the guns” – as well as to the anterior deltoid and brachioradialis, neighboring muscles in the shoulder and forearm, respectively. (When training the biceps, other muscle – like the anterior deltoid and brachioradialis – can assist with the lift, thereby taking some of the load away from the targeted biceps brachii and causing less activity in that particular muscle.)

After crunching the numbers, researchers discovered that the concentration curl elicited significantly higher muscle activity in the biceps than any of the others. This exercise, which is performed with the upper arm pressed against the leg, allows for much greater isolation of the biceps muscle, according to lead researcher John Pocari, Ph.D. The upper arm is unable to sway during the movement. “Some of the other exercises called into play the front of the shoulder more, and for a lot of those it’s almost natural to swing your whole arm or shoulder forward to stabilize before you lift.”

While the isolated nature of the concentration curl does deliver the most targeted biceps-building results, that doesn’t mean you should ditch your other favorite arm-sculpting exercises. Since many other exercises strengthen the biceps along with other muscles of the arms, these moves can offer great functional benefits. For best results, opt to pair a sampling of the exercises featured in the study – along with any of your other favorite upper-body moves – with the concentration curl for a more effective strength-training experience.

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Happy healthy you. | POPSUGAR Fitness

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WebMD describes 5 easy stretches for new moms.


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When I first set out on my experiment in Paleo eating, breakfast was the toughest meal for me to navigate. As a lover of easy on-the-run breakfasts like overnight oatmeal and yogurt with granola, I knew I was going to have to make a change in my morning routine to stay in line with the Paleo lifestyle’s guidelines. While I have reintroduced dairy, gluten, and legumes into my diet, this cavewoman-approved breakfast continues to be a staple in my weekday routine.

Rich in omega-3 fatty acids and protein, this low-carb, 335-calorie breakfast takes less than 10 minutes to prepare and feels like I’ve treated myself to a beautiful brunch at a neighborhood hot spot. It will fill you up, fuel your morning, and keep you satisfied until lunch time rolls around.

Paleo Breakfast Bowl

Ingredients

1 teaspoon ghee

2 fresh eggs


2 ounces wild smoked salmon (roughly 2 thin slices)


1/2 cup arugula


1/4 avocado, diced


Squeeze of fresh lemon


Pinch of freshly ground pepper

Directions

  1. Heat your ghee over medium heat and swirl around in a nonstick pan. Slowly put 2 (unscrambled) eggs into the pan and cook until done; about 6 minutes.
  2. While your eggs are cooking, assemble your arugula, avocado, and smoked salmon in a shallow bowl. Squeeze lemon juice over everything and sprinkle with pepper.
  3. Once your eggs are fully cooked, slide them into your bowl, and enjoy immediately.

    1. Source: Calorie Count


Nutrition

Calories per serving
335

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The Mayo Clinic in Rochester, MN, ranked first on the 2014 U.S. News & World Report list of best U.S. hospitals, also capturing half of the top spots for 16 specialty areas.


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Welcome to our Flat-Belly Challenge: 21 days of workouts, belly-blasting tips, and fat-burning recipe ideas to help you feel slimmer and more confident all Summer. Day 9′s challenge is a 30-minute Capoeira workout followed by a Paleo-friendly breakfast pudding.

Source: Shutterstock

A Wild 30-Minute Capoeira Workout

Doing the basics of this Brazilian dance-like martial art will work your belly, legs, arms, and back from every angle. This 30-minute video workout is both challenging and fun, and trainer Brett Hoebel provides modifications for every level. Once you press play, get ready to sweat and burn some serious calories!

“Ch-Ch-Ch-Chia!” Pudding

Chia seeds and coconut milk marry for a Paleo-friendly pudding that works great for breakfast. High in anti-inflammatory omega-3s, this sweet chia pudding is a make-ahead recipe that will save you time, fill you up on fiber, and help you debloat. This flat-belly breakfast is full of good-for-you ingredients, but the flavor will make it feel like dessert! Top off your jar with fresh pineapple or your favorite Summer berries for even more flat-belly power.

Photo: Lizzie Fuhr


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Source: FameFlynet

Every time we see a picture of Cameron Diaz rocking a bikini, we’re wowed by her strong and svelte physique! Her longtime trainer (and KIND Snacks spokesperson) Teddy Bass has one move he recommends to anyone looking to whittle her middle and reshape her core: the trusted plank. While exercises like crunches and reversed curls target specific areas, says Teddy, the beauty of planks is that they work your entire core, from your pelvis to your obliques and all the way up to underneath your rib cage.

There are so many different variations of plank, but Teddy’s go-to pick for beginners is the elbow plank for 30 to 40 seconds. To make the most of your time in this exercise, it’s essential to keep your body in a straight line from your shoulders all the way to your heels and to “stop praying!” According to Teddy, when your hands are together in plank, you’re hindering your body’s ability to achieve a great posture like Cameron’s – a beautiful benefit of this no-equipment move.

Need a refresher? Here’s how to do an elbow plank correctly! Be sure your shoulders are stacked over your elbows and your body is in one straight line.

Source: POPSUGAR Studios

  • Start on the floor, resting on your parallel forearms and knees.
  • Step your feet out one at a time, coming into a plank position.
  • Contract your abs to prevent your booty from sticking up or sinking.Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
  • Hold for 30 or 40 seconds.

Front page image source: Getty

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Varying state policies expose many Americans to

Study finds drug Chantix plus nicotine patch beats use of the patch alone


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We’re rocking exposed shoulders all Summer long, but strong, sculpted arms are always in style! While a weight-training routine is a great idea for anyone looking to tone up (or lose weight), there are plenty of effective moves you can do anywhere with absolutely no equipment required. Add these bodyweight moves to work your biceps, triceps, and deltoids – and there’s an added bonus: many of these exercises work much more than your arms. Whatever moves you choose, start with 10-15 reps for each exercise.

Source: Shutterstock

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