Light, low-fat, no-fat - we see these labels everywhere with promises of slimmer waistlines and trimmer thighs, but is fat really the enemy? Turns out, we might have been wrong about fat all along. But before you go out and load up on ice cream and doughnuts, it’s important to watch our video to find out what types of fats you should be eating to lose weight and just how much fat is enough.
These days, it seems like it’s not enough to just have a gym membership. Every week, there’s a new studio fitness trend in town, often in boutique-style indoor cycling form. And while these cycling studios all differ in style, they do have one thing in common – they’re not exactly the most affordable way to work out. With so many choices to ride, how do you choose which cardio is right for you? We asked Dara Hartman, an instructor at the Madison, WI- and New York City-based Cyc, for some advice. Whether you choose SoulCycle, Flywheel, Cyc, or Spin, keep these calorie-burning tips in mind before you drop your cash on a class pack.
- Think about more than cost and location: Each indoor cycling studio has a different philosophy and vibe, so don’t only stick with the convenience factor when trying to decide which studio to try. “It’s about finding a studio that has the environment to give you the workout you’re looking for,” Dara says. That means paying attention to “the vibe of the studio as a whole as well as the right connection and the right fit with the instructor.” If you like your class and your teacher, you’ll be more motivated to show up, work hard, and burn the most calories.
- Just let go: It can be very intimidating to show up to a class when you’re a beginner and everyone seems to know each other and what to do. But Dara says to remember that you’re all in it together. “Anyone at any level, from pro athletes and avid cyclists to those who have never mounted a bike before, can spin and finish this workout feeling energized and accomplished,” she says. “Don’t feel self-conscious! Everyone is there together. It’s a place to work hard, let go, and have fun!”
- Push it during the weight section: Many indoor cycling studios combine cycling with weight lifting light dumbbells. Cyc, for example, incorporates weight lifting and boxing for 40 percent of the class – meaning you should really push your limits for the most effective workout. “I challenge my group to minimize their recovery; my goal in each weighted sector is to get to that effective muscle fatigue, to really push through the feeling of discomfort, to try to not drop their weights or shake out their arms,” Dara explains. It might not seem like much when you’re just holding two-pound weights, but trust her, after a few songs, those weights will “feel like anvils!”
- Check your form: One of the biggest mistakes Dara sees her students make in class is also one of the most dangerous. “I so often see clients riding with improper form, their knees too far forward, their weight pressing though their toes instead of their heels,” she says. Riding like this could cause your cycling shoes to unclip from your pedals while you ride – not very safe when you’re bouncing in and out of your saddle and giving it your all. Dara reminds students to regularly check their form during class so you don’t have to cut your ride short because of a mishap.
- Fuel up: You don’t want to feel weighed down while you’re sweating it out in class, but you do need to have the energy to make it through a grueling session. Dara suggests eating solid food – a mix of complex carbohydrates, fiber, and protein – no more than an hour before class and then something lighter right before if needed. Her go-tos: three egg whites and oatmeal with prunes, followed by a piece of fruit, smoothie, protein bar, or shake right before class.
Source: Allen Maldonado
There’s a reason why we’ve been told since childhood to eat our veggies. The produce is packed with good stuff: vitamins and nutrients that can help ward off disease, give you energy, and help you live a longer, healthier life. And if you’re trying to lose weight, there are a few more reasons you should be loading up your plate with vegetables. Many veggies are high in fiber, which will help fill you up so you end up consuming fewer calories during your meal than if you opted for less-healthy options for dinner. And since vegetables have fewer calories to begin with (especially when they are steamed or eaten raw), it’s easier to stick to your calorie counts for the day without feeling like you’re starving yourself. In fact, you can even substitute creative veggie sides for some of your favorite high-carb starches without feeling like something’s missing on your plate.
Can’t remember the last time you loaded your fridge with fresh produce? It’s time to get shopping if you want to see results. Pin or print out this poster, then find out more reasons why you’re not losing weight here.
Front Page Image Source: Thinkstock / George Doyle
If you want to see changes in time for Summer, flipping through a magazine on the treadmill most days isn’t going to cut it. The truth is, you need to be constantly improving your fitness level, most trainers say. That means cranking up the speed, adding one more rep, and pushing past your comfort zone.
Of course, a hard workout will burn more calories than an easy one, but that’s not the only reason to sweat it out. Workouts with short, intense intervals, like Tabata, will increase your afterburn – the amount of calories you burn after a workout even when you’re doing nothing at all! Plus, increasing those dumbbell sizes or perfecting your kettlebell swing helps build muscle as well. As Tia Falcone, who helped Miss America Nina Davuluri lose 50 pounds, says, “When you’re doing weight training, it’s not so much about burning calories, it’s about gaining as much muscle as possible. All women need to gain as much muscle as humanly possible; that’s what’s going to make you smaller and it raises your base metabolism permanently.” The win here? Muscles help boost metabolism, burning more calories than fat.
Not every workout has to be a hard one, however – it’s not healthy or smart to always push your body to its limits. “If you’re trying to work out twice a day to lose weight, it’s just not effective,” explains Yumi Lee, a CrossFit trainer who has worked with Jessica Alba. “Your body will burn out and you’ll probably have injury, and then you can’t work out for a week. And then you feel awful. It’s a vicious cycle.” Whether it’s two-a-days or taking one intense gym class after another, it’s a habit that’s not sustainable. So instead of burning out, take trainer Michelle Bridges’s advice: schedule six workouts per week, making sure that three of them are intense, two moderate, and one easy. “You don’t have to train like an Olympian all the time, but it’s [about] building in those habits,” she says.
Your legs and tush never request for a lot, but if you pay attention intently, all they want is 1 tiny issue: you, on your mat, and five minutes of your time. This just isn’t called “Burning Thighs Yoga Sequence” for nothing at all! Keep every of these poses for the entire five breaths, and your lower entire body will be on fireplace.
- Come onto the hands and knees with your wrists beneath your shoulders and your knees underneath your hips.
- Inhale as you tuck your toes underneath your heels. Then exhale to carry your hips, coming into the basic upside-down “V” shape named Downward Facing Puppy.
- Spread your fingers vast, and produce a straight line in between your center fingers and elbows. Function on straightening your legs and decreasing your heels toward the floor. Unwind your head in between your arms, and direct your gaze by way of your legs or up towards your stomach button.
- Breathe deeply for five breaths.
- From Down Dog, inhale to step your proper foot forward in between your hands. Flip your remaining heel in, press into your feet, and elevate your torso up.
- Elevate your arms up and push your palms together. Draw your shoulder blades down toward your hips, and gaze up towards your palms.
- Stay here for 5 breaths.
- Maintain your legs in Warrior 1 position, and on an exhale, cross your remaining elbow more than your correct thigh.
- Push your palms jointly firmly, and thrust into your base arm to lengthen the spine and improve the twist.
- Gaze above the right shoulder, breathing for 5 entire breaths.
- Keep Rotated Warrior arms, and inhale to action your still left foot forward to satisfy your correct.
- Continue to be for five breaths, keeping fat in the heels.
Open up Facet Intense
- From Side Fierce, exhale to plant your still left palm on the flooring beside your correct foot. If you can not get to all the way, just enable your fingers to hover in the air, as close to the ground as attainable.
- Increase your correct arm straight up towards the ceiling, stacking your shoulders, and gaze at your lifted palm. Make certain equally knees are parallel.
- Maintain for five deep breaths.
- From Open up Side Fierce, plant each arms to the correct facet of your mat so they’re parallel with your thighs. They ought to be shoulder-width length apart with fingers distribute broad.
- Lean into the palms, and relaxation your appropriate hip on your right elbow and your outer proper knee on your remaining elbow.
- Attempt to keep your knees with each other as you shift all your excess weight into your fingers and gradually raise your toes off the ground.
- It truly is Ok if you lose your stability and slide over. Just preserve trying until finally ultimately you can hold this pose for five even breaths.
Preserve studying for the relaxation of the sequence.