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Updates & tips
The Best Exercise to Lose Weight
Looking to shed those extra pounds? Burn more calories with the right exercise. Is there an exercise that ranks number one for weight loss? If there is such an exercise, would you do it? Weight loss essentially happens when there is a calorie deficit. This means your body burns more calories than it consumes. And yes, there are certain workouts that burn more calories than others. For example, a 145-pound person who swims the breaststroke for half an hour will burn 400 calories. The same person who walks for 30 minutes will only burn about 180 calories. But the question is, which exercise will you do? Do you enjoy swimming or would you rather walk? Knowing that cross country skiing burns a high number of calories doesn’t mean you’ll do it. And what good will that do you? However, if you find an exercise you enjoy, you’re more likely to stick with it and burn those calories. Take care of your body. It’s the only place you have to live. - Jim Rohn What Type of Exercise? Cardio, strength training, and flexibility exercises. While they’re all important parts of a well-balanced exercise routine, it’s the cardio (aerobic) exercise that burns more calories. It will help you lose weight the fastest, while building muscle and improving your overall health. There are lots of options when it comes to cardio: running, walking, elliptical, bicycling, cross-country skiing, swimming, rowing, kick boxing, Zumba, active Yoga, dancing, step aerobics, and jump rope—to name a few. While one of these may burn more calories than another, it doesn’t mean that is the best exercise for you. Choose an exercise you enjoy, that you have access to, and that fits your fitness level. Better yet, try cross-training. Performing a range of activities during your exercise routine will help prevent boredom. After all, who wants to run on the treadmill every day? Cross-training is also great for your body: you’ll work different muscles and will be less likely to sustain an injury from overuse. Burn More With Cardio Once you’ve decided on the exercise (or exercises) that are the best fit for you, try doing them in an interval-style. Interval training burns more calories than a non-interval workout. It may sound complicated, but it’s simple. Interval training involves alternating between moderate intensity exercise and high intensity exercise. Take jogging for example. To add interval training to your regular jogging routine, jog as you normally would for a few minutes to warm up, then sprint for a minute, return to jogging to recover, then sprint. Repeat for the length of your workout. Interval training creates an afterburn effect by raising your metabolic rate hours after your workout. This allows you to continue burning calories throughout the day. How Much Cardio for Weight Loss? To lose one pound, you must burn 3,500 calories. If your normal workout burns only 200 calories, it’ll take about 18 workouts to lose a pound. However, if you reduce the number of calories you consume each day by 200, then it’ll only take nine workouts to lose a pound. With weight loss in mind, aim for at least three hours each week of moderate-intensity cardio exercise. If you’re a beginner, aim for an hour and increase each week. Overdoing it in the beginning will lead to exhaustion, sore muscles, and even injury—all recipes for a short-lived fitness routine. Try alternating days of endurance cardio exercises with days of high-intensity interval training. Be sure to include strength-training exercises two to three days a week. Boiling It Down So which exercise will burn the most calories? Whatever exercise you’ll stick with. If you’re able to cross-country ski and love to do so, that’s great. You’ll burn a lot of calories. If you’d rather do the elliptical trainer at the gym, that’s great as well. Whatever exercise you choose, stick with it and you’re sure to see results!
Going the Extra Mile – Sports Training
When you are involved in a specific sport, sports’ training is important to keep you at your peak. Training programs can be geared towards specific sports in order to focus the exercise on the exact muscles that will be used in that sport. A sport training is usually made up of a collection of various types of exercises that are used in sport activities. These may include strength training, speed training, endurance training and flexibility training to name a few. Don’t limit yourself to just practicing your sport or you’ll find that others who go the extra mile will leave you behind. Cross training is an important factor in sports training. Most sports use a variety of movements that all need to be practiced. For instance, tennis uses arm muscles as well as endurance and flexibility. Basketball uses strength and endurance. Baseball uses running and strength. All sports training needs to encompass several abilities in order to keep optimal skill levels up. In order to go the extra mile when training for your sport you need to include exercises that encompass many of the things you use in your sport. Keeping the training varied is key to optimizing a workout. Adding several types of exercises to your workout schedule will not only work all the areas that require it but will provide the extra edge needed to be your best at your sport. A personal trainer can help motivate you to exercise at your highest level. A personal fitness trainer can help you create a routine that works for your skill level yet pushes you to go further. Always try to maintain a workout that uses all your skills and teaches you new ones. Working your muscles in new ways will increase your flexibility and stamina. Try to combine aerobic and endurance activities into your workout schedule to keep your body operating at its peak level. Make an effort to exercise on a regular schedule to make routine exercise a habit. Don’t let yourself shorten workouts or skip them altogether. Record your workout habits in a calendar or journal so you can determine which workouts were best for you. Add new activities to your schedule whenever possible to keep yourself active. Try new sports as a way of adding a new exercise activity into your schedule. Many sports incorporate skill sets from other sports so there is a certain amount of crossover between the skills needed from one to another. Vary your activities that are done alone versus those done with others. For instance, if you usually exercise by yourself with weights, try adding a fun game of volleyball or basketball into your exercise schedule. Most of all when training for a sport try to be aware of the level of commitment it takes and pledge yourself fully to your activity.
Food Fit for a Bride
How to modify your diet to be your best on your big day. With your wedding only a few months or weeks away, you may be scrambling to figure out all the final details. But there's one detail you can't afford to overlook. That detail is you. What should you do to make sure you're primed and ready for the best day of your life? Eat the right foods, and leave the junk foods for another day. Here are a few ways the right foods will prep you for your vows. Proper Foods = Proper Fit Want to make sure you fit perfectly into your dress? To leave everyone staring at your picture-perfect physique during your wedding, you'll have to do be picky when choosing what to put into your body. That means leaving some of your favorite fattening snacks, entrees, and desserts on the table. Obvious offenders are fried foods and sweets. However, you'll also want to avoid indulging in too many pre-nuptial celebrations that include copious amounts of alcohol. Instead, keep your body well hydrated with plenty of water, and make sure you are particularly careful to consume plenty of fruits and vegetables during this time of your life. Have a hunkering for beef? Not a problem. Just make sure it has as little fat as possible and is grilled, not fried. Love one another and you will be happy. It's as simple and as difficult as that. -Michael Leunig Good Foods = Good Skin If you want to look your best, you're going to have to pay attention to more than just your shape. You'll also have to make your skin look its best. To do this, you'll have to keep a close eye on the foods and drinks you put in your body. Fortunately, doing this is easily done when you're already eating to maintain a healthy weight and physique. A great start for good skin is milk, cheese, yogurt, and other low-fat dairy products. Full of easily accessible vitamin A, these foods and others with vitamin A are a must for good skin. You'll also want to stock up on foods full of antioxidants. While the antioxidants found in blueberries, strawberries, and blackberries are often touted for their cancer-fighting qualities, those same antioxidants reduce the effect of aging on your skin. So fight off cancer and look better than ever! And to make sure your skin looks its healthiest, down some salmon, flax seed, canola oil, green tea, and foods made with whole wheat. Health Foods = Happy You You want your big day to be perfect, and you want to enjoy it completely. This means you can't turn into Bridezilla, and no matter what happens, you've got to be in a good enough mood to let things slide. Just as it's possible to have a great body and great skin via what you eat, food can also help you maintain a positive mood when working toward the wedding and during the big day itself. What foods can you eat to boost your mood into marital blissfulness? Obviously, the foods already listed would be on the top of the list. Because when you look good, you feel good. And when you know you're doing something to contribute to your good looks, you feel even better. The only problem comes when you feel the need for comfort foods, those “wrong” foods make you feel so good. How can you control your urge to splurge? Make it fast, make it planned, and don't make it a habit. A little bit of chocolate or a single piece of fried chicken now and then won't ruin your good looks, but if you eat enough of it, it can do more than cause you to gain pounds of have skin blemishes. It can ruin your mood, leaving you a big mess on your wedding day.