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Boosting your metabolism doesn’t have to feel out of reach and oh so elusive. We tapped nutrition and fitness experts for their top straightforward tips that can help you up your metabolic rate, burn more fat, and see real results.

- Additional reporting by Leta Shy

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POPSUGAR Fitness

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Elliptical trainers are a gym favorite. Not only is this cardio machine joint friendly, it’s incredibly versatile. You can go forward and backward, work your arms and legs, or focus on your core – all while getting your heart rate up. Here are some tips to help you maximize your minutes on the elliptical machine.

  • If your focus is cardio: Watch your strides per minute. SPM is the number of times your legs go around in 60 seconds, a stat most ellipticals conveniently track for you. After warming up, aim to keep your strides per minute between 140 and 160. If you’re doing intervals on the elliptical, make sure your “sprints” are above 160. Here’s a great elliptical workout with sprint intervals so you can start practicing this technique.
  • If your focus is toning your thighs: Pay attention to your feet. Pressing more with your heels will work your hamstrings and butt more, while pressing more with your toes will tone your quads on the front of your thighs. Pedaling backward on the machine is also a great way to tone your backside – hamstrings and glutes. Increasing the incline is another way to focus the work on your glutes. Do try this 35-minute workout that truly targets the backside.
  • If you’re short on time: Use your arms and legs equally. To get more bang for your cardio buck, make sure to work your upper body along with your legs. This will help raise your heart rate into an intense, calorie-burning zone and tone your upper body too. Push the handles to work your chest and pull the handles to work your upper back and shoulders. Follow this full-body workout next time you’re on the elliptical.
  • To work your core: Go hands free. Letting go of the handles on the elliptical challenges your sense of balance and targets your core. Make sure not to sway from side to side once you let go of the handles. Place your hands on your hips to monitor your posture.

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Researchers call for better pain management.

Repeated exposure tied to escalation of inflammatory protein levels, but only in overweight people, study finds


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Get ready, because this five-move kettlebell workout will torch tons of calories. The workout, created by KettleWorx director of programming Laura Wilson, features basic kettlebell moves that should be in anyone’s strength-training repertoire.

When learning these exercises, it’s important to start with a light weight first – Laura recommends a five- or 10-pound kettlebell. You can increase the amount of repetitions as you become stronger, but first focus on your form and only increase the weight after you can do 20 reps of these moves correctly with a lighter weight. Once you’ve hit 20 reps, increase the weight but bring your repetitions back down to 10 until you’ve acclimated to the heavier weight. “It’s about pacing yourself and listening to your body; it will tell you what’s right,” Laura says.

Repeat the following five-move circuit three times in order to work your entire body and keep your heart rate up. Click through to see Laura in action and learn how to do the workout!

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I’ll admit it: I’m a bit kale-obsessed. Whether it’s massaged, steamed, sautéed, or blended, I’m into that tasty green and all the healthy benefits it brings to the table. Yes, there’s no denying that kale is a nutritional powerhouse, but no heart should belong to just one green – there are plenty of other leafy options out there that deserve a try. Look for these delicious and nutritious vegetables that next time you’re at the farmers market. There’s no guesswork necessary when it comes to preparation; I’ve included a few of our favorite recipes starring each green.

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Advocates say one in four allergic reactions

Having epinephrine auto-injectors on hand can save lives, advocates say


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While you were getting a workout in this week, all kinds of A-listers were exercising too. Lucy Hale rocked a baseball cap leaving the gym while Jennifer Lopez showed off some killer wedge sneakers after her fitness regimen. Check out what all the stars did to break a sweat this week – maybe it will give you a little weekend workout inspiration!

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But one cardiologist stands by the drug,

Higher use of cheaper types of cholesterol-lowering drugs led to a lower risk of heart problems


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Study links an apple-shaped figure to early signs

Eating might be less rewarding and more habitual for them, research suggests


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It’s rare that we catch a glimpse of Hollywood’s finest out getting their workouts on, but this week was a little different. From hiking to good old-fashioned gym sessions, see which A-listers made time to sweat this week!

weight loss
POPSUGAR Fitness