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The next time you head to the gym for a strength-training session, be sure to keep this tip in mind. No matter what your circuit or how heavy your weights, your goal for each session is to feel that shaky, uncomfortable burn. Why? Because each session should be challenging your muscles; that uncomfortable feeling means that you’re building up those important muscle fibers. Since more muscle equals faster metabolism, don’t shy away from feeling the burn – embrace it! Pin or print this poster to help you remember to push yourself.

Front Page Image Source: Thinkstock / Ammentorp Photography

weight loss
POPSUGAR Fitness

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Carrot and beet greens are often eaten for their nutrition; however, leaving the greens in tact does not influence the actual nutrient content of the carrot and beet.

Quinoa is gluten free. …
fast and easy weight loss tips
The World’s Healthiest Foods

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Whether you’re an omnivore or herbivore, you need protein in your diet. Here’s why you should take a look at the amount of protein on your plate.

Muscle building: Of course, the most well-known reason for eating protein involves building a strong, lean body. Protein is the key to repairing and renewing muscles, making them stronger in the long run. That’s why it’s so important to eat a protein- and carb-filled snack after exercise (like these low-calorie post-workout snack ideas).

Weight loss: More muscles, more metabolism; not only will eating more protein help you stay fuller, longer, but upping your protein intake has been shown to help your body burn more fat, not muscle. Just keep in mind, however, that a diet too high in protein, especially if it is made of animal meat that is high in saturated fats, can increase health risks.

Lower stroke risk: While a diet high in red meat can increase the risk of heart disease, a diet high in other types of lean protein (like fish) can actually lower your risk of stroke. A recent meta-analysis found that the risk of stroke was lower by 26 percent for every 20-gram increase in protein intake.

Bone health: Protein isn’t just for healthy muscles; those essential amino acids may help your bones stay strong later in life as well. A recent study in elderly Japanese women found that those who ate more protein were less frail than those who ate the least amounts of protein. This particular study showed no difference whether the protein was plant- or animal-based, so take to heart that these vegan protein sources are just as beneficial to your body as lean meats.

weight loss
POPSUGAR Fitness

0

Whether you’re an omnivore or herbivore, you need protein in your diet. Here’s why you should take a look at the amount of protein on your plate.

Muscle building: Of course, the most well-known reason for eating protein involves building a strong, lean body. Protein is the key to repairing and renewing muscles, making them stronger in the long run. That’s why it’s so important to eat a protein- and carb-filled snack after exercise (like these low-calorie post-workout snack ideas).

Weight loss: More muscles, more metabolism; not only will eating more protein help you stay fuller, longer, but upping your protein intake has been shown to help your body burn more fat, not muscle. Just keep in mind, however, that a diet too high in protein, especially if it is made of animal meat that is high in saturated fats, can increase health risks.

Lower stroke risk: While a diet high in red meat can increase the risk of heart disease, a diet high in other types of lean protein (like fish) can actually lower your risk of stroke. A recent meta-analysis found that the risk of stroke was lower by 26 percent for every 20-gram increase in protein intake.

Bone health: Protein isn’t just for healthy muscles; those essential amino acids may help your bones stay strong later in life as well. A recent study in elderly Japanese women found that those who ate more protein were less frail than those who ate the least amounts of protein. This particular study showed no difference whether the protein was plant- or animal-based, so take to heart that these vegan protein sources are just as beneficial to your body as lean meats.

weight loss
POPSUGAR Fitness

0

Alcohol, in moderation, may help prevent heart disease. But what if you already have it? WebMD outlines much is too much, and the risks and benefits of alcohol for people with heart disease.


WebMD Health

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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.

weight loss
POPSUGAR Fitness

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Children's scores at age 6 were lower if moms

Unfortified corn masa flour may contribute to neural tube defects, March of Dimes says


WebMD Health

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A single injection of Botox, which is typically used to improve the appearance of facial wrinkles, may be an effective treatment for depression.


WebMD Health

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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.

  1. 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.
  2. 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!”
  3. 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!”
  4. 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.
  5. 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

weight loss
POPSUGAR Fitness

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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

weight loss
POPSUGAR Fitness