Lift and tone your rear fast with this move, which activates your abs, hamstrings, and glutes and fires up your muscles. Watch this video to see a flyBarre instructor demonstrate your favorite—fast!—new exercise.
from Diet & Fitness - Health.com http://ift.tt/1nsBAij
via IFTTT
vendredi 29 janvier 2016
jeudi 28 janvier 2016
The Secret to Burning More Calories on Your Run
Whether you consider yourself a tortoise or a hare, your workouts will benefit big time by periodically upping the tempo. "It not only helps you become a faster runner overall but also boosts your metabolism by forcing you to work harder and then recover," notes David Siik, a running coach and instructor at Equinox in West Hollywood, Calif.
That's because when you're always running at the same pace, your body gets a little lazy. Take things up a notch—even for just a few minutes—and you leave that comfort zone, which translates into greater fitness gains. The big one: calorie burn. You can torch about 20 percent more calories simply by running an eight-minute versus a 10-minute mile. And when you do repeated speed intervals, you're creating a bigger "afterburn," with oxygen consumption (and therefore caloric expenditure) staying high as your body works to return to its pre-exercise state. You'll also better engage your glutes and calves, which will help power you forward, adds Siik, while your abs work extra hard to help counter some of the torque that occurs at higher speeds.
You don't have to be an elite athlete to reap the benefits. "Just doing one speed day a week where you up the pace for 8 to 10 minutes can make a difference," notes Chris Heuisler, a certified running coach in Boston and the RunWestin concierge. Be sure to build up gradually, he warns: Too much of the fast stuff can lead to injuries like Achilles tendinitis, plantar fasciitis and shin splints, since the lower legs tend to bear much of the added impact that comes with speedwork. (Do speed workouts no more than twice a week.)
Finally, remember that you don't need to run so hard that you feel like you're going to lose your lunch all over your Nikes. "The key is to move away from that easy-run pace into an area where saying more than a couple of words at a time is difficult," says Heuisler. And don't worry: Like anything else, the more you do it, the better you'll feel. Our handy guide will help you navigate the speedways.
More: 5 Fat-Burning Plyometric Exercises
The Run-Faster Warmup
You're asking a lot of your body when you increase the intensity, so it's crucial to warm up properly. Add these four moves before going faster, advises Eric Barron, coach of Track Club LA and cross-country coach at Santa Monica College. Oh, and always begin your runs with a few minutes at an easy pace.
Strides: Start to run at your regular pace, then take a few longer and slightly quicker steps. Do about four to six strides on each leg for about 250 feet (or about 25 seconds).
Leg swings: Stand with feet hip-width apart. Swing left leg forward and back 8 to 10 times, moving through the full range of motion. Switch legs and repeat. Then swing each leg side to side 8 to 10 times.
Carioca: Think of this like the grapevine move from aerobics. Stand with feet hip-width apart, knees soft. Push off with left foot, crossing it behind right foot, then step to the right with right foot. Then cross your left foot in front of you and step to the right again with right foot. Keep moving to the right for 8 to 10 reps, then repeat, switching directions.
Skips: Skip forward, bringing front foot high above knee and using arms for momentum. Continue for about 100 feet (or about 10 seconds). Then repeat, this time bringing front foot to about midcalf height. Finish series by lifting front leg just above ankle.
More: 7 Moves for a Better Butt
3 Get-Faster Workouts
Treadmill trainer
By manipulating the machine's speed and incline, you get a tough workout you can easily adjust to suit your pace, says creator David Siik.
How it works: After a three- to five-minute easy warm-up, run fast for 30 seconds and recover with a slow jog for one minute. Repeat six times, building each segment by 0.2 mph. Next, run at your last speed, adding a 1 percent incline to each 30-second interval. (Rest for one minute between each.) Repeat six times, finishing at a 5 percent grade. Last, run at your fastest speed on a 5 percent incline. Begin with a 30-second interval, recover, then add 10 seconds to each interval until you're at 60 seconds. End with a few minutes of easy jogging. For more, go to http://ift.tt/1t5HRzp.
Hill climber
Strength and speed go hand in hand, which is why hill work is so essential to runners. For this workout, find a steep hill that takes about 20 seconds to run up. Core stability is crucial to good running form, says Heuisler; adding planks to your warm-up will help you build strength in that area. Finish with a few minutes of easy jogging.
How it works: Warm up with 10 minutes of easy jogging, followed by two one-minute planks (forearms on floor, legs extended behind you, body forming a line from head to toe). Sprint up the hill at close-to-maximum effort for 10 to 20 seconds. Walk slowly back down to recover. Repeat four to five times, building up to 10 to 12 reps.
Track Star
No traffic lights and a forgiving surface make tracks ideal for speedwork. And the distance is a cinch to measure—typically about a quarter mile around. Plus, "it's easy to stay consistent, even during your speed intervals," notes Barron. These repeats help you build both strength and stamina, challenging you to work harder with each sprint session.
How it works: Warm up with 10 minutes of easy jogging. Then do the dynamic stretches (see Getting Warmer, previous page). Run once around the track at a hard effort, then jog slowly to recover. Repeat for a total of four to six intervals. Finish with 5 to 10 minutes of easy jogging. Each week, add another interval until you get to a total of eight.
How to Build a Better Running Playlist
One simple way to get swift: Turn up the tunes. Research shows that it can be a great motivator. To build a better playlist, download these music apps.
PaceDJ: Have a favorite running tune, but its tempo doesn't fit your workout? No problem. This app will speed up or slow down the song to match your target pace. ($3; pacedj.com)
TempoRun: Once you select your pace (speedy or snail), the app analyzes the songs in your library, then categorizes them by beats per minute. ($3; temporunapp.com)
FitRadio: Choose a genre plus your target pace (for speedwork, that's between 120 and 140 beats per minute), and this app will formulate a playlist to match your taste and preferred tempo. (Free; fitradio.com)
from Diet & Fitness - Health.com http://ift.tt/1iUKZa8
via IFTTT
That's because when you're always running at the same pace, your body gets a little lazy. Take things up a notch—even for just a few minutes—and you leave that comfort zone, which translates into greater fitness gains. The big one: calorie burn. You can torch about 20 percent more calories simply by running an eight-minute versus a 10-minute mile. And when you do repeated speed intervals, you're creating a bigger "afterburn," with oxygen consumption (and therefore caloric expenditure) staying high as your body works to return to its pre-exercise state. You'll also better engage your glutes and calves, which will help power you forward, adds Siik, while your abs work extra hard to help counter some of the torque that occurs at higher speeds.
You don't have to be an elite athlete to reap the benefits. "Just doing one speed day a week where you up the pace for 8 to 10 minutes can make a difference," notes Chris Heuisler, a certified running coach in Boston and the RunWestin concierge. Be sure to build up gradually, he warns: Too much of the fast stuff can lead to injuries like Achilles tendinitis, plantar fasciitis and shin splints, since the lower legs tend to bear much of the added impact that comes with speedwork. (Do speed workouts no more than twice a week.)
Finally, remember that you don't need to run so hard that you feel like you're going to lose your lunch all over your Nikes. "The key is to move away from that easy-run pace into an area where saying more than a couple of words at a time is difficult," says Heuisler. And don't worry: Like anything else, the more you do it, the better you'll feel. Our handy guide will help you navigate the speedways.
More: 5 Fat-Burning Plyometric Exercises
The Run-Faster Warmup
You're asking a lot of your body when you increase the intensity, so it's crucial to warm up properly. Add these four moves before going faster, advises Eric Barron, coach of Track Club LA and cross-country coach at Santa Monica College. Oh, and always begin your runs with a few minutes at an easy pace.
Strides: Start to run at your regular pace, then take a few longer and slightly quicker steps. Do about four to six strides on each leg for about 250 feet (or about 25 seconds).
Leg swings: Stand with feet hip-width apart. Swing left leg forward and back 8 to 10 times, moving through the full range of motion. Switch legs and repeat. Then swing each leg side to side 8 to 10 times.
Carioca: Think of this like the grapevine move from aerobics. Stand with feet hip-width apart, knees soft. Push off with left foot, crossing it behind right foot, then step to the right with right foot. Then cross your left foot in front of you and step to the right again with right foot. Keep moving to the right for 8 to 10 reps, then repeat, switching directions.
Skips: Skip forward, bringing front foot high above knee and using arms for momentum. Continue for about 100 feet (or about 10 seconds). Then repeat, this time bringing front foot to about midcalf height. Finish series by lifting front leg just above ankle.
More: 7 Moves for a Better Butt
3 Get-Faster Workouts
Treadmill trainer
By manipulating the machine's speed and incline, you get a tough workout you can easily adjust to suit your pace, says creator David Siik.
How it works: After a three- to five-minute easy warm-up, run fast for 30 seconds and recover with a slow jog for one minute. Repeat six times, building each segment by 0.2 mph. Next, run at your last speed, adding a 1 percent incline to each 30-second interval. (Rest for one minute between each.) Repeat six times, finishing at a 5 percent grade. Last, run at your fastest speed on a 5 percent incline. Begin with a 30-second interval, recover, then add 10 seconds to each interval until you're at 60 seconds. End with a few minutes of easy jogging. For more, go to http://ift.tt/1t5HRzp.
Hill climber
Strength and speed go hand in hand, which is why hill work is so essential to runners. For this workout, find a steep hill that takes about 20 seconds to run up. Core stability is crucial to good running form, says Heuisler; adding planks to your warm-up will help you build strength in that area. Finish with a few minutes of easy jogging.
How it works: Warm up with 10 minutes of easy jogging, followed by two one-minute planks (forearms on floor, legs extended behind you, body forming a line from head to toe). Sprint up the hill at close-to-maximum effort for 10 to 20 seconds. Walk slowly back down to recover. Repeat four to five times, building up to 10 to 12 reps.
Track Star
No traffic lights and a forgiving surface make tracks ideal for speedwork. And the distance is a cinch to measure—typically about a quarter mile around. Plus, "it's easy to stay consistent, even during your speed intervals," notes Barron. These repeats help you build both strength and stamina, challenging you to work harder with each sprint session.
How it works: Warm up with 10 minutes of easy jogging. Then do the dynamic stretches (see Getting Warmer, previous page). Run once around the track at a hard effort, then jog slowly to recover. Repeat for a total of four to six intervals. Finish with 5 to 10 minutes of easy jogging. Each week, add another interval until you get to a total of eight.
How to Build a Better Running Playlist
One simple way to get swift: Turn up the tunes. Research shows that it can be a great motivator. To build a better playlist, download these music apps.
PaceDJ: Have a favorite running tune, but its tempo doesn't fit your workout? No problem. This app will speed up or slow down the song to match your target pace. ($3; pacedj.com)
TempoRun: Once you select your pace (speedy or snail), the app analyzes the songs in your library, then categorizes them by beats per minute. ($3; temporunapp.com)
FitRadio: Choose a genre plus your target pace (for speedwork, that's between 120 and 140 beats per minute), and this app will formulate a playlist to match your taste and preferred tempo. (Free; fitradio.com)
from Diet & Fitness - Health.com http://ift.tt/1iUKZa8
via IFTTT
Run Happy All Winter Long
Chilly days? Not a problem. Just follow our primer for safely logging miles when the temperature drops.
from Diet & Fitness - Health.com http://ift.tt/1fBt2g5
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1fBt2g5
via IFTTT
The Best Post-Workout Stretches
Relieve and relax tight muscles with these four soothing stretches.
from Diet & Fitness - Health.com http://ift.tt/11GSxmL
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/11GSxmL
via IFTTT
5 Ways to Treat Injuries and Speed Recovery
How to ease your aches and pains at home.
from Diet & Fitness - Health.com http://ift.tt/QQqwLs
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/QQqwLs
via IFTTT
How to Run a 5K
Running just might be the most convenient workout going. You don't need to be a skilled athlete, and there's no fancy equipment involved; just lace up your sneaks and go. It's also one of the most efficient ways to blast fat and burn calories—about 600 an hour.
Sure, walking has its benefits, but research shows that running kicks its butt when it comes to shedding pounds. One recent study of 47,000 runners and walkers, from the Lawrence Berkeley National Laboratory in Berkeley, Calif., found that the runners burned more calories and had a far greater decrease in BMI over a six-year period. The joggers who started out heaviest (those with a BMI over 28) lost up to 90 percent more weight than the walkers did.
Dropping pounds and toning up are hardly the only benefits of this killer cardio workout: You'll also reduce your risk of heart disease and diabetes, boost your mood, temper stress and build muscle, especially in the lower body and core. You don't even need to dedicate a lot of time to reap these rewards; do 20 to 30 minutes, three to four days a week, and you'll see significant improvement.
Ready to hit the road? Here's a plan for beginning joggers. And it's smart to add in one day of cross-training (think cycling or swimming) to rev up calorie burn and help prevent injury. Soon enough, you'll feel as if you were born to run.
Your stats: You're new to running and generally don't work out consistently.
The goal: By the end of 10 weeks, be able to run for 30 minutes straight—and build up to a 5K challenge.
Your coach: Susan Paul is an exercise physiologist and training program director at Orlando Track Shack Fitness Club in Orlando, Florida.
The plan: Very flexible, it involves a combination of run/walk intervals three days a week. Start with three minutes of running and one minute of walking for a total workout of 12 minutes. As you get fitter, increase the running by one or two minutes, and decrease the walking. By Week 8, you should be running without any walking. Your ideal pace? One where you can carry on a conversation, but still feel like you're doing a brisk walk.
HERE'S YOUR GUIDE: Beginner 5K Training Plan
Train smarter!
1. Start off on the right foot
Making a small investment in gear now will save you loads of aggravation later—you'll feel more comfortable and avoid aches. "A good pair of running shoes can help ward off injuries like knee pain," says Paul. Get a gait analysis at your local running store (it's usually free) to help determine your ideal shoe type.
2. Stop side stitches
Beginners are often plagued by this cramp, which strikes like a boxer's body blow and happens when an overworked diaphragm begins to spasm. To ease the pain, slow down and forcefully exhale each time your opposite foot strikes (so if the stitch is on your right side, breathe out when your left foot comes down). It also helps to massage the area with two fingers. And don't eat too much before you head out; a full stomach can be a culprit.
3. Think tortoise, not hare
"The biggest mistake most new runners make is they start out way too fast," says Paul. "It takes time for your body to get used to the demands of running. You have to condition your muscles, ligaments, tendons and bones, not just your heart and lungs." No matter how tempted you are to push yourself, don't. Slow and steady wins the calorie-burn race!
MORE: 7 Tips for Running Your First Race
from Diet & Fitness - Health.com http://ift.tt/1jmdkKQ
via IFTTT
Sure, walking has its benefits, but research shows that running kicks its butt when it comes to shedding pounds. One recent study of 47,000 runners and walkers, from the Lawrence Berkeley National Laboratory in Berkeley, Calif., found that the runners burned more calories and had a far greater decrease in BMI over a six-year period. The joggers who started out heaviest (those with a BMI over 28) lost up to 90 percent more weight than the walkers did.
Dropping pounds and toning up are hardly the only benefits of this killer cardio workout: You'll also reduce your risk of heart disease and diabetes, boost your mood, temper stress and build muscle, especially in the lower body and core. You don't even need to dedicate a lot of time to reap these rewards; do 20 to 30 minutes, three to four days a week, and you'll see significant improvement.
Ready to hit the road? Here's a plan for beginning joggers. And it's smart to add in one day of cross-training (think cycling or swimming) to rev up calorie burn and help prevent injury. Soon enough, you'll feel as if you were born to run.
Your stats: You're new to running and generally don't work out consistently.
The goal: By the end of 10 weeks, be able to run for 30 minutes straight—and build up to a 5K challenge.
Your coach: Susan Paul is an exercise physiologist and training program director at Orlando Track Shack Fitness Club in Orlando, Florida.
The plan: Very flexible, it involves a combination of run/walk intervals three days a week. Start with three minutes of running and one minute of walking for a total workout of 12 minutes. As you get fitter, increase the running by one or two minutes, and decrease the walking. By Week 8, you should be running without any walking. Your ideal pace? One where you can carry on a conversation, but still feel like you're doing a brisk walk.
HERE'S YOUR GUIDE: Beginner 5K Training Plan
Train smarter!
1. Start off on the right foot
Making a small investment in gear now will save you loads of aggravation later—you'll feel more comfortable and avoid aches. "A good pair of running shoes can help ward off injuries like knee pain," says Paul. Get a gait analysis at your local running store (it's usually free) to help determine your ideal shoe type.
2. Stop side stitches
Beginners are often plagued by this cramp, which strikes like a boxer's body blow and happens when an overworked diaphragm begins to spasm. To ease the pain, slow down and forcefully exhale each time your opposite foot strikes (so if the stitch is on your right side, breathe out when your left foot comes down). It also helps to massage the area with two fingers. And don't eat too much before you head out; a full stomach can be a culprit.
3. Think tortoise, not hare
"The biggest mistake most new runners make is they start out way too fast," says Paul. "It takes time for your body to get used to the demands of running. You have to condition your muscles, ligaments, tendons and bones, not just your heart and lungs." No matter how tempted you are to push yourself, don't. Slow and steady wins the calorie-burn race!
MORE: 7 Tips for Running Your First Race
from Diet & Fitness - Health.com http://ift.tt/1jmdkKQ
via IFTTT
8 Gear Essentials for Summer Races
Gear for getting to the finish line feeling great
from Diet & Fitness - Health.com http://ift.tt/1jjqked
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1jjqked
via IFTTT
How to Train For a 10K
Running just might be the most convenient workout going. You don't need to be a skilled athlete, and there's no fancy equipment involved; just lace up your sneaks and go. It's also one of the most efficient ways to blast fat and burn calories—about 600 an hour.
Sure, walking has its benefits, but research shows that running kicks its butt when it comes to shedding pounds. One recent study of 47,000 runners and walkers, from the Lawrence Berkeley National Laboratory in Berkeley, Calif., found that the runners burned more calories and had a far greater decrease in BMI over a six-year period. The joggers who started out heaviest (those with a BMI over 28) lost up to 90 percent more weight than the walkers did.
Dropping pounds and toning up are hardly the only benefits of this killer cardio workout: You'll also reduce your risk of heart disease and diabetes, boost your mood, temper stress and build muscle, especially in the lower body and core. You don't even need to dedicate a lot of time to reap these rewards; do 20 to 30 minutes, three to four days a week, and you'll see significant improvement.
Ready to hit the road? Here's a plan for intermediate runners. And it's smart to add in one day of cross-training (think cycling or swimming) to rev up calorie burn and help prevent injury. Soon enough, you'll feel as if you were born to run.
Your stats: You're a "sometimes" runner who does at least three miles without stopping a couple of days a week, most weeks.
The goal: Increase your endurance, run for an hour straight and tackle a 10K by the end of 10 weeks.
Your coach: Jonathan Cane is an exercise physiologist and co-founder of City Coach Multisport in New York City.
The plan: Do three different running workouts every week, on alternate days. In the first run, build speed through intervals; start with a two-minute speed burst at a challenging but sustainable pace, followed by three minutes of easier recovery jogging. Repeat six times for a total of 30 minutes. As the weeks pass, alternate between building up the speed bursts and balancing out the recovery time. For your second weekly workout, which focuses on mixing speed and endurance, begin with running for a couple of miles and build up to 4 ½ miles over the course of the plan. The third day helps you build endurance. Focus on covering the distance, not your pace. Kick off with a 2 ½-mile run. Over 10 weeks, try to work up to running 5 ½ miles.
HERE'S YOUR GUIDE: Intermediate 10K Training Plan
Train smarter!
1. Make three the magic number
If you're used to running twice a week, says Cane, "three times is your sweet spot—you'll get a big bump in both speed and endurance, but it's not so much more that you'll risk getting injured." And if weight loss is a goal, remember that adding just one extra day of running helps you burn an additional 300 to 400 calories, depending on your pace and size.
2. It's OK to hit the treadmill
Some running purists say there's no substitute for the outdoors, but all things being equal, "your heart and lungs don't really know the difference between the road and the treadmill," says Cane. So if it's late in the day, raining or just not a good time to go outside but you really want to keep up your training, feel free to hit the "on" button. To compensate for a lack of wind resistance and natural terrain changes, keep the treadmill deck set at a 1% incline.
3. Turn down the music
Yes, pumping JT through your earbuds can power you up that hill, but don't forget to tune in to how your body feels. "At this stage, you know you can already run for a while," says Cane. "But it's important to be aware of cues: how heavy you are breathing, or if you have a small twinge in your knee and need to slow down. It helps keep you from getting injured and makes you more aware of when you can bump up your pace or give a little more effort."
MORE: 7 Tips for Running Your First Race
from Diet & Fitness - Health.com http://ift.tt/QQqwLm
via IFTTT
Sure, walking has its benefits, but research shows that running kicks its butt when it comes to shedding pounds. One recent study of 47,000 runners and walkers, from the Lawrence Berkeley National Laboratory in Berkeley, Calif., found that the runners burned more calories and had a far greater decrease in BMI over a six-year period. The joggers who started out heaviest (those with a BMI over 28) lost up to 90 percent more weight than the walkers did.
Dropping pounds and toning up are hardly the only benefits of this killer cardio workout: You'll also reduce your risk of heart disease and diabetes, boost your mood, temper stress and build muscle, especially in the lower body and core. You don't even need to dedicate a lot of time to reap these rewards; do 20 to 30 minutes, three to four days a week, and you'll see significant improvement.
Ready to hit the road? Here's a plan for intermediate runners. And it's smart to add in one day of cross-training (think cycling or swimming) to rev up calorie burn and help prevent injury. Soon enough, you'll feel as if you were born to run.
Your stats: You're a "sometimes" runner who does at least three miles without stopping a couple of days a week, most weeks.
The goal: Increase your endurance, run for an hour straight and tackle a 10K by the end of 10 weeks.
Your coach: Jonathan Cane is an exercise physiologist and co-founder of City Coach Multisport in New York City.
The plan: Do three different running workouts every week, on alternate days. In the first run, build speed through intervals; start with a two-minute speed burst at a challenging but sustainable pace, followed by three minutes of easier recovery jogging. Repeat six times for a total of 30 minutes. As the weeks pass, alternate between building up the speed bursts and balancing out the recovery time. For your second weekly workout, which focuses on mixing speed and endurance, begin with running for a couple of miles and build up to 4 ½ miles over the course of the plan. The third day helps you build endurance. Focus on covering the distance, not your pace. Kick off with a 2 ½-mile run. Over 10 weeks, try to work up to running 5 ½ miles.
HERE'S YOUR GUIDE: Intermediate 10K Training Plan
Train smarter!
1. Make three the magic number
If you're used to running twice a week, says Cane, "three times is your sweet spot—you'll get a big bump in both speed and endurance, but it's not so much more that you'll risk getting injured." And if weight loss is a goal, remember that adding just one extra day of running helps you burn an additional 300 to 400 calories, depending on your pace and size.
2. It's OK to hit the treadmill
Some running purists say there's no substitute for the outdoors, but all things being equal, "your heart and lungs don't really know the difference between the road and the treadmill," says Cane. So if it's late in the day, raining or just not a good time to go outside but you really want to keep up your training, feel free to hit the "on" button. To compensate for a lack of wind resistance and natural terrain changes, keep the treadmill deck set at a 1% incline.
3. Turn down the music
Yes, pumping JT through your earbuds can power you up that hill, but don't forget to tune in to how your body feels. "At this stage, you know you can already run for a while," says Cane. "But it's important to be aware of cues: how heavy you are breathing, or if you have a small twinge in your knee and need to slow down. It helps keep you from getting injured and makes you more aware of when you can bump up your pace or give a little more effort."
MORE: 7 Tips for Running Your First Race
from Diet & Fitness - Health.com http://ift.tt/QQqwLm
via IFTTT
Your Half-Marathon Training Guide
Running just might be the most convenient workout going. You don't need to be a skilled athlete, and there's no fancy equipment involved; just lace up your sneaks and go. It's also one of the most efficient ways to blast fat and burn calories—about 600 an hour.
Sure, walking has its benefits, but research shows that running kicks its butt when it comes to shedding pounds. One recent study of 47,000 runners and walkers, from the Lawrence Berkeley National Laboratory in Berkeley, Calif., found that the runners burned more calories and had a far greater decrease in BMI over a six-year period. The joggers who started out heaviest (those with a BMI over 28) lost up to 90 percent more weight than the walkers did.
Dropping pounds and toning up are hardly the only benefits of this killer cardio workout: You'll also reduce your risk of heart disease and diabetes, boost your mood, temper stress and build muscle, especially in the lower body and core. You don't even need to dedicate a lot of time to reap these rewards; do 20 to 30 minutes, three to four days a week, and you'll see significant improvement.
Ready to hit the road? Here's a plan for experienced runners. And it's smart to add in one day of cross-training (think cycling or swimming) to rev up calorie burn and help prevent injury. Soon enough, you'll feel as if you were born to run.
Your stats: You run three to four times a week for at least five miles nonstop.
The goal: Boost your overall performance—speed, endurance and distance—over the course of 12 weeks, then challenge yourself with a half-marathon.
Your coach: Andrew Kastor is coaching director at Asics L.A. Marathon and head coach at Mammoth Track Club in Mammoth, California.
The plan: In Week 1, run three to four miles at an easy pace (think 5 on a scale of 1 to 10) on your first day; four to five miles on Days 2 and 3; and five to six on Day 4. In subsequent weeks, keep doing one easy-pace day, and vary half-mile-long to mile-long speed intervals. The detailed schedule also tells you how to add in race-pace workouts, so you can hold your speed for longer distances.
HERE'S YOUR GUIDE: Expert Half-Marathon Training Plan
Train smarter!
1. Buddy up
Face it, sometimes you just don't feel like going for a run, especially when you've been seriously challenging yourself. Having someone by your side is a great way to make the miles more tolerable and maintain your performance. "When you train with a group or pack, you almost always run a little harder or faster," says Kastor. Grab a friend or find a new jogging pal at buddyup.com or the Road Runners Club of America (rrca.org). Choose partners who are a bit better than you; you want a challenge but don't want to get burned out or injured.
2. Take the plunge
Kastor, who works with many elite runners (including Olympian Deena Kastor, his wife), recommends a cold bath right after a hard workout. "It helps reduce inflammation by constricting the blood vessels, so there's less blood pooling through the muscle tissue, and you're not as sore the next day," he explains. Massage can speed recovery, too: Give yourself a five-minute rubdown using a foam roller; roll slowly up and down your legs, butt, shoulders and back. You can also alleviate soreness by gently pressing into the area with your fingers.
3. Write down your goal
You're amping up your workouts—pump up your motivation, too! Jot your goal time for the half-marathon or just 13.1 on a sticky note, and post it onto your mirror. As Kastor puts it: "Seeing that number will remind you to make the best choices for your body."
MORE: 7 Tips for Running Your First Race
from Diet & Fitness - Health.com http://ift.tt/1jmdkL1
via IFTTT
Sure, walking has its benefits, but research shows that running kicks its butt when it comes to shedding pounds. One recent study of 47,000 runners and walkers, from the Lawrence Berkeley National Laboratory in Berkeley, Calif., found that the runners burned more calories and had a far greater decrease in BMI over a six-year period. The joggers who started out heaviest (those with a BMI over 28) lost up to 90 percent more weight than the walkers did.
Dropping pounds and toning up are hardly the only benefits of this killer cardio workout: You'll also reduce your risk of heart disease and diabetes, boost your mood, temper stress and build muscle, especially in the lower body and core. You don't even need to dedicate a lot of time to reap these rewards; do 20 to 30 minutes, three to four days a week, and you'll see significant improvement.
Ready to hit the road? Here's a plan for experienced runners. And it's smart to add in one day of cross-training (think cycling or swimming) to rev up calorie burn and help prevent injury. Soon enough, you'll feel as if you were born to run.
Your stats: You run three to four times a week for at least five miles nonstop.
The goal: Boost your overall performance—speed, endurance and distance—over the course of 12 weeks, then challenge yourself with a half-marathon.
Your coach: Andrew Kastor is coaching director at Asics L.A. Marathon and head coach at Mammoth Track Club in Mammoth, California.
The plan: In Week 1, run three to four miles at an easy pace (think 5 on a scale of 1 to 10) on your first day; four to five miles on Days 2 and 3; and five to six on Day 4. In subsequent weeks, keep doing one easy-pace day, and vary half-mile-long to mile-long speed intervals. The detailed schedule also tells you how to add in race-pace workouts, so you can hold your speed for longer distances.
HERE'S YOUR GUIDE: Expert Half-Marathon Training Plan
Train smarter!
1. Buddy up
Face it, sometimes you just don't feel like going for a run, especially when you've been seriously challenging yourself. Having someone by your side is a great way to make the miles more tolerable and maintain your performance. "When you train with a group or pack, you almost always run a little harder or faster," says Kastor. Grab a friend or find a new jogging pal at buddyup.com or the Road Runners Club of America (rrca.org). Choose partners who are a bit better than you; you want a challenge but don't want to get burned out or injured.
2. Take the plunge
Kastor, who works with many elite runners (including Olympian Deena Kastor, his wife), recommends a cold bath right after a hard workout. "It helps reduce inflammation by constricting the blood vessels, so there's less blood pooling through the muscle tissue, and you're not as sore the next day," he explains. Massage can speed recovery, too: Give yourself a five-minute rubdown using a foam roller; roll slowly up and down your legs, butt, shoulders and back. You can also alleviate soreness by gently pressing into the area with your fingers.
3. Write down your goal
You're amping up your workouts—pump up your motivation, too! Jot your goal time for the half-marathon or just 13.1 on a sticky note, and post it onto your mirror. As Kastor puts it: "Seeing that number will remind you to make the best choices for your body."
MORE: 7 Tips for Running Your First Race
from Diet & Fitness - Health.com http://ift.tt/1jmdkL1
via IFTTT
8 Best Foam Rollers to Ease Your Aches
Not on the foam rolling bandwagon yet? This is a fitness trend that's here to stay. Here's how to buy the best one for you.
from Diet & Fitness - Health.com http://ift.tt/1QGcJks
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1QGcJks
via IFTTT
15 Running Tips You Need to Know
Want to get faster and fitter as you rack up the miles? Follow this all-star advice.
from Diet & Fitness - Health.com http://ift.tt/1C71rQl
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1C71rQl
via IFTTT
7 Running Injuries and How to Avoid Them
Logging lots of miles? Here's how to sidestep the most common pain-related issues.
from Diet & Fitness - Health.com http://ift.tt/1sxDiL1
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1sxDiL1
via IFTTT
7 Tips for Running Your First Race
Running is even more fun when you have a goal in mind. Here's everything you need to know to make your first race an awesome experience.
from Diet & Fitness - Health.com http://ift.tt/1jjqi6n
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1jjqi6n
via IFTTT
13 Super-Flexible Running Shoes for Women
Have your running shoes seen better days? Upgrade to one of these super flexible pairs.
from Diet & Fitness - Health.com http://ift.tt/13RZjeX
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/13RZjeX
via IFTTT
How to Buy the Best Running Shoes
Looking for a new pair of running shoes? We can help. In this video, learn the key things you need to look for when shopping for sneakers, so you can avoid injury and be the best runner you can be.
from Diet & Fitness - Health.com http://ift.tt/14jyznq
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/14jyznq
via IFTTT
Common Dieting Mistakes, Solved
"I eat mostly veggies and I still haven't lost any weight!" the woman wailed. A mom of three, she was in my office on her first ever visit to a dietitian, 20 pounds overweight—and unknowingly derailing herself with her limited diet. Time and again, I see both classic and modern-day eating mistakes that have a huge impact on weight, health, and quality of life. These are the top blunders and the simple solutions I tell clients that will help you, too.
Assuming 'good' calories don't count
I constantly see women overdoing it on whole grains because they're good for them. They are so important for your health, but large portions cause weight gain, period. The other day at a Mexican restaurant, I noticed women ordering gigantic bowls of brown rice with beans and chicken and cheese and guacamole, and it took every inch of willpower not to tell them, "Those foods are all good for you, but together they're way more calories than your body needs at one meal!" The truth is, unless you burn off as many calories as you take in, you'll put on pounds. Even fruit and veggies (gasp!) get converted to fat.
RD Rx: Know what your daily portions should be. Here's a plan for a 5-foot-4, 150-pound woman who walks 30 minutes two to three days a week:
4 servings of veggies (1 serving = 1 cup) 4 servings of whole grains (1 serving = a slice of whole-grain bread or a half cup of brown rice) 4 servings of lean protein (1 serving = 3 ounces of meat or a half cup of beans) 4 servings of healthy fat (1 serving = 1 tablespoon of oil or a quarter of an avocado) Ditching a food group (or three)
I'm seeing more women on vegan and gluten-free diets, not for ethical or health reasons but to shed pounds. Thing is, if you don't replace those lost carbs, protein, and fat—a.k.a. macronutrients—it can lead to weight gain, fatigue, irritability, and digestive issues. You need the Goldilocks approach to macronutrients: not too little, not too much.
RD Rx: Complement a veggie-centric meal with a half-cup of beans, or a couple tablespoons of nuts; get in healthy carbs with gluten-free quinoa or brown rice. You'll see a difference! One vegan client used to eat just raw veggies, oil, and vinegar for dinner. Once she switched to a few cups of roasted veggies with wild rice, herbed lentils, and a few tablespoons of walnuts—adding carbs and protein—she broke her weight-loss plateau (thanks, newly revved metabolism) and vanquished her chronic bloating and fatigue.
Not eating often enough
It may be tempting to "save up" calories for dinner out or the weekend, but that can sap energy, mess with your mood, and force your body to burn muscle for fuel—which slows your metabolism. One study found that when people ate just one large meal late in the day, they upped their risk of prediabetes. I once had a client who stopped losing weight because she moved her afternoon snack to the evening—which meant a seven-hour stretch of no food between lunch and dinner and two rounds of eating at night, when her activity was low.
RD Rx: It's simple: Eat every three to five hours. Once my client moved her snack back to 4 p.m., the scale dial budged again.
Eating your feelings
One woman I work with regularly overate. She had a high-pressure job and a demanding family, and she was a perfectionist with a spotless home. I'll never forget the stunned look on her face when I asked how she felt while overeating. "It feels like reckless abandon, like a moment of freedom," she said. Ta-da!
RD Rx: Keep a log of what you eat, how much, and your feelings before and after. It's an eye-opener; one client saw that she craved crunchy or chewy foods when she was mad at her boss or husband. The trick is to replace eating with other coping mechanisms. The perfectionist started going salsa dancing; the thrill of polishing off a pizza dwindled, and she shrank two sizes in three months.
Doing a quick fix
Every woman I've counseled has tried a fad diet. A drastic low-cal plan sends your body into conservation mode, so you burn calories slower. It can also cause headaches, moodiness, fatigue, cravings, and, of course, only temporary weight loss.
RD Rx: Jot this on a sticky note for your fridge: NO fad diet is good for my health or happiness. Then avoid them like the plague.
from Diet & Fitness - Health.com http://ift.tt/1evsqLJ
via IFTTT
Assuming 'good' calories don't count
I constantly see women overdoing it on whole grains because they're good for them. They are so important for your health, but large portions cause weight gain, period. The other day at a Mexican restaurant, I noticed women ordering gigantic bowls of brown rice with beans and chicken and cheese and guacamole, and it took every inch of willpower not to tell them, "Those foods are all good for you, but together they're way more calories than your body needs at one meal!" The truth is, unless you burn off as many calories as you take in, you'll put on pounds. Even fruit and veggies (gasp!) get converted to fat.
RD Rx: Know what your daily portions should be. Here's a plan for a 5-foot-4, 150-pound woman who walks 30 minutes two to three days a week:
4 servings of veggies (1 serving = 1 cup) 4 servings of whole grains (1 serving = a slice of whole-grain bread or a half cup of brown rice) 4 servings of lean protein (1 serving = 3 ounces of meat or a half cup of beans) 4 servings of healthy fat (1 serving = 1 tablespoon of oil or a quarter of an avocado) Ditching a food group (or three)
I'm seeing more women on vegan and gluten-free diets, not for ethical or health reasons but to shed pounds. Thing is, if you don't replace those lost carbs, protein, and fat—a.k.a. macronutrients—it can lead to weight gain, fatigue, irritability, and digestive issues. You need the Goldilocks approach to macronutrients: not too little, not too much.
RD Rx: Complement a veggie-centric meal with a half-cup of beans, or a couple tablespoons of nuts; get in healthy carbs with gluten-free quinoa or brown rice. You'll see a difference! One vegan client used to eat just raw veggies, oil, and vinegar for dinner. Once she switched to a few cups of roasted veggies with wild rice, herbed lentils, and a few tablespoons of walnuts—adding carbs and protein—she broke her weight-loss plateau (thanks, newly revved metabolism) and vanquished her chronic bloating and fatigue.
Not eating often enough
It may be tempting to "save up" calories for dinner out or the weekend, but that can sap energy, mess with your mood, and force your body to burn muscle for fuel—which slows your metabolism. One study found that when people ate just one large meal late in the day, they upped their risk of prediabetes. I once had a client who stopped losing weight because she moved her afternoon snack to the evening—which meant a seven-hour stretch of no food between lunch and dinner and two rounds of eating at night, when her activity was low.
RD Rx: It's simple: Eat every three to five hours. Once my client moved her snack back to 4 p.m., the scale dial budged again.
Eating your feelings
One woman I work with regularly overate. She had a high-pressure job and a demanding family, and she was a perfectionist with a spotless home. I'll never forget the stunned look on her face when I asked how she felt while overeating. "It feels like reckless abandon, like a moment of freedom," she said. Ta-da!
RD Rx: Keep a log of what you eat, how much, and your feelings before and after. It's an eye-opener; one client saw that she craved crunchy or chewy foods when she was mad at her boss or husband. The trick is to replace eating with other coping mechanisms. The perfectionist started going salsa dancing; the thrill of polishing off a pizza dwindled, and she shrank two sizes in three months.
Doing a quick fix
Every woman I've counseled has tried a fad diet. A drastic low-cal plan sends your body into conservation mode, so you burn calories slower. It can also cause headaches, moodiness, fatigue, cravings, and, of course, only temporary weight loss.
RD Rx: Jot this on a sticky note for your fridge: NO fad diet is good for my health or happiness. Then avoid them like the plague.
from Diet & Fitness - Health.com http://ift.tt/1evsqLJ
via IFTTT
8 Easy Ways to Kick-Start Your Metabolism
Trying to burn more calories? These simple diet and workout tricks will get your metabolism moving in no time.
from Diet & Fitness - Health.com http://ift.tt/17v0JyC
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/17v0JyC
via IFTTT
How to Burn Off 24 Holiday Foods
Try these inventive (and fun!) ways to work off that sweet potato casserole.
from Diet & Fitness - Health.com http://ift.tt/1ujMYxg
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1ujMYxg
via IFTTT
mardi 26 janvier 2016
26 Weight-Loss Myths You Shouldn't Believe
Get the scoop on the diet strategies that really work and keep the pounds off for good.
from Diet & Fitness - Health.com http://ift.tt/1ZRcRRf
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1ZRcRRf
via IFTTT
Lose Weight With a Busy Schedule
Hectic schedules and full-time jobs don't have to get in the way of your weight loss. Stick to these tips to get past the roadblocks.
from Diet & Fitness - Health.com http://ift.tt/ZAsq2K
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/ZAsq2K
via IFTTT
The Top Fat-Burning Foods
Certain foods have a very high thermogenic effect, so you literally burn calories as you chew.
from Diet & Fitness - Health.com http://ift.tt/XZJmPP
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/XZJmPP
via IFTTT
30 Foods Under 40 Calories, with Recipes
Negative calorie foods, which burn more fat and calories than they contribute, are a myth. But these low-calorie foods and recipes come close. Eat them several times a day for fast, easy weight loss.
from Diet & Fitness - Health.com http://ift.tt/114E1Iw
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/114E1Iw
via IFTTT
lundi 25 janvier 2016
16 Ways to Lose Weight Fast
From Zumba to yoga to ditching junk food, these simple lifestyle changes will help you lose 10, 30, even 50 pounds!
from Diet & Fitness - Health.com http://ift.tt/18JJt9q
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/18JJt9q
via IFTTT
jeudi 21 janvier 2016
49 Ways to Trick Yourself Into Feeling Full
Drop pounds and slim down with these mental tricks.
from Diet & Fitness - Health.com http://ift.tt/23hygrl
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/23hygrl
via IFTTT
mercredi 20 janvier 2016
Why You're Not Losing Weight Yet
Are you dieting but not seeing results yet? You might be stalling your weight loss. Watch this video for the reasons why you're not losing weight yet.
from Diet & Fitness - Health.com http://ift.tt/1UbSixa
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1UbSixa
via IFTTT
vendredi 8 janvier 2016
The 50 Best Weight Loss Foods of All Time
Incorporating these healthy, slimming foods into your diet can help your body burn more calories, feel full for longer, and avoid weight gain.
from Diet & Fitness - Health.com http://ift.tt/1POfXT6
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1POfXT6
via IFTTT
jeudi 7 janvier 2016
The New Superfoods for Weight Loss
Nutrient Powerhouse: Jackfruit
This tropical tree fruit is a source of resveratrol, and new animal research indicates that the antioxidant may be key to trimming inches. The 2015 study, done at Washington State University, reported that mice that were fed a diet containing 0.1 percent resveratrol were able to convert their excess white body fat (the type that can lead to health risks) into metabolism-revving beige fat. The researchers suggest that two or three servings per day of fruit with resveratrol could supply a healthy dose. (Think: jackfruit, red grapes and blueberries drizzled with yogurt.)
Eat more: You can buy jackfruit fresh (they can be as large as a watermelon), frozen, dried or freeze-dried. Trader Joes even sells chips. Thanks to its thick texture, the fruit is also being used as a meat substitute. Look for products from The Jackfruit Company and Uptons Naturals, in flavors that range from curry to barbecue.
Everyday Hero: Pulses
If you havent heard much about pulses, thats about to change. The United Nations named 2016 the International Year of Pulses. And the research on the health perks of this familiar (and cheap!) food group—which includes beans, lentils, chickpeas and yellow split peas—keeps piling up. (Disclosure: I wrote a book, Slim Down Now, about the weight-loss power of pulses.) One study in the British Journal of Nutrition revealed that having an extra five cups of pulses per week is about as effective at reducing waist circumference as cutting 500 calories a day. The pulse eaters also experienced a boost in protective HDL cholesterol. The high fiber content of legumes is another boon: Previous research has shown that increasing daily fiber intake by about 16 grams leads to a loss of 4.4 pounds over 20 months.
Eat more: You can squeeze in a serving by snacking on roasted chickpeas or lentil crackers. Another simple trick: Toss pea protein powder into a smoothie.
RELATED: 10 Protein-Packed Pulse Recipes That Satisfy
Burn Booster: Coffee
Another reason to heart your daily brew: It spikes your metabolism—and can make a workout extra effective. A 2015 Spanish study found that fit people who consumed caffeine before they exercised torched 15 percent more calories in the three-hour period afterward than those who didnt. The magic caffeine dose for a 150-pound woman: About 300 milligrams, just under the amount in two cups of joe.
Eat more: For an easy slow-cooker meal, combine brewed coffee with chicken breast, veggies (like sweet potatoes, bell peppers and tomatoes), low-sodium broth and a little molasses, olive oil, garlic, pepper, sea salt and chili powder. You can also blend instant-coffee crystals into a smoothie, or stir them into yogurt or oatmeal (1 tablespoon contains about 100 milligrams of caffeine).
RELATED: 10 Coffee Drinks Worse Than a Candy Bar
Overnight Fix: Kiwi
It turns out that this furry little fruit may be a potent sleep aid, and adequate shut-eye has long been linked to a leaner midsection. When researchers in Taiwan asked insomniacs to snack on two kiwis one hour before bed, they found that these folks were nodding off faster and snoozing more soundly than before. The scientists speculate that the effect comes from kiwis high levels of antioxidants and serotonin, which helps regulate the bodys internal clock.
Eat more: Whip up a sleepy-time smoothie by blending two kiwis with a cup of warm, unsweetened vanilla almond milk (calorie cost: 119). Or slice and garnish the tart flesh with 2 tablespoons of coconut flour (144 calories).
The Next Quinoa: Sorghum
Meet the new gluten-free It grain. Sorghum (pronounced SORE-gum) has an edible hull, so you eat the entire thing, which means more nutrition in every morsel. Its actually one of the healthiest whole grains, which are bona fide belly flatteners. Research from Tufts University that analyzed the diets of nearly 3,000 adults found that those who ate the most whole grains had less visceral fat (the most risky kind).
Eat more: Sorghum can be popped like popcorn, or ground into flour for baking. When cooked, it has a consistency like Israeli couscous and makes a hearty porridge or grain bowl. A tasty combo: Sauté chopped onions in olive oil. Add minced garlic and ginger, sliced mushrooms and broccoli florets; simmer in low-sodium broth until tender. Top a scoop of cooked sorghum with the vegetables and 3 ounces of cooked shrimp.
Probiotic Punch: Fermented Cauliflower
Cauliflower has always been a belly-shrinking standout. (A 2015 study found that, on average, women weigh 1.37 pounds less per each additional daily serving they consume!) But when this cruciferous veggie is left to ferment in brine, it becomes infused with probiotics that improve the balance of bacteria in your gut—which may have a big effect on the size of your waist. Research on animals and humans has shown that a variety of probiotics can help with weight control. And probiotics commonly found in fermented veggies also show promise in lowering cholesterol, boosting immunity and even fighting cancer.
Eat more: You can buy fermented cauliflower from brands like Wildbrine (look in the refrigerated section). Add a dollop to turkey or salmon burgers, omelets, tacos and baked potatoes.
RELATED: 13 Best Foods for Your Gut Health
Oldies but Goodies
You already know to get your fill of these shape-shifters. Heres how to enjoy them in delicious new ways.
Make a NUTTY sauce. Thin a few tablespoons of almond butter with vegetable broth and brown rice vinegar. Stir in minced garlic, grated fresh ginger and crushed red pepper. (Try it over steamed broccoli, shrimp and soba noodles—yum.)
Use AVOCADO in salad dressing. Puree it with a little lemon or lime juice, garlic and herbs.
Eat EGGS for dinner. To cook a crustless veggie quiche, sauté spinach, mushrooms, tomatoes and onions with garlic and herbs in coconut oil over low heat. Fold into whisked eggs and bake in a quiche or pie pan at 350°F for 40 minutes.
RELATED: 13 High-Protein Breakfast Recipes
4 Packaged Picks
Because you can't always carry crudites.
Hope Dark Chocolate Hummus When afternoon cravings strike, slather this sweetened (but low-glycemic) pulse spread on a sliced pear and youll sail right past the cookies in the pantry.
Simple Squares Coffee Organic Snack Containing organic cashews, almonds, honey, coconut, vanilla, sea salt, coffee beans and nothing else, one of these bars packs less than a third of the carbs in a Starbucks coffee cake.
Komplete Ultimate Meal Replacement Shake This blend of fruit and veggie concentrates (pea protein! acai!) provides up to 19 grams of protein and 20 percent of your daily fiber for under 350 calories.
Mini Pops A snack-size bag of this organic air-popped sorghum snack will satisfy your “crunch tooth” for just 100 calories. Choose from flavors like Baby White Cheddar and Subatomic Sea Salt.
from Diet & Fitness - Health.com http://ift.tt/1mIq0PS
via IFTTT
This tropical tree fruit is a source of resveratrol, and new animal research indicates that the antioxidant may be key to trimming inches. The 2015 study, done at Washington State University, reported that mice that were fed a diet containing 0.1 percent resveratrol were able to convert their excess white body fat (the type that can lead to health risks) into metabolism-revving beige fat. The researchers suggest that two or three servings per day of fruit with resveratrol could supply a healthy dose. (Think: jackfruit, red grapes and blueberries drizzled with yogurt.)
Eat more: You can buy jackfruit fresh (they can be as large as a watermelon), frozen, dried or freeze-dried. Trader Joes even sells chips. Thanks to its thick texture, the fruit is also being used as a meat substitute. Look for products from The Jackfruit Company and Uptons Naturals, in flavors that range from curry to barbecue.
Everyday Hero: Pulses
If you havent heard much about pulses, thats about to change. The United Nations named 2016 the International Year of Pulses. And the research on the health perks of this familiar (and cheap!) food group—which includes beans, lentils, chickpeas and yellow split peas—keeps piling up. (Disclosure: I wrote a book, Slim Down Now, about the weight-loss power of pulses.) One study in the British Journal of Nutrition revealed that having an extra five cups of pulses per week is about as effective at reducing waist circumference as cutting 500 calories a day. The pulse eaters also experienced a boost in protective HDL cholesterol. The high fiber content of legumes is another boon: Previous research has shown that increasing daily fiber intake by about 16 grams leads to a loss of 4.4 pounds over 20 months.
Eat more: You can squeeze in a serving by snacking on roasted chickpeas or lentil crackers. Another simple trick: Toss pea protein powder into a smoothie.
RELATED: 10 Protein-Packed Pulse Recipes That Satisfy
Burn Booster: Coffee
Another reason to heart your daily brew: It spikes your metabolism—and can make a workout extra effective. A 2015 Spanish study found that fit people who consumed caffeine before they exercised torched 15 percent more calories in the three-hour period afterward than those who didnt. The magic caffeine dose for a 150-pound woman: About 300 milligrams, just under the amount in two cups of joe.
Eat more: For an easy slow-cooker meal, combine brewed coffee with chicken breast, veggies (like sweet potatoes, bell peppers and tomatoes), low-sodium broth and a little molasses, olive oil, garlic, pepper, sea salt and chili powder. You can also blend instant-coffee crystals into a smoothie, or stir them into yogurt or oatmeal (1 tablespoon contains about 100 milligrams of caffeine).
RELATED: 10 Coffee Drinks Worse Than a Candy Bar
Overnight Fix: Kiwi
It turns out that this furry little fruit may be a potent sleep aid, and adequate shut-eye has long been linked to a leaner midsection. When researchers in Taiwan asked insomniacs to snack on two kiwis one hour before bed, they found that these folks were nodding off faster and snoozing more soundly than before. The scientists speculate that the effect comes from kiwis high levels of antioxidants and serotonin, which helps regulate the bodys internal clock.
Eat more: Whip up a sleepy-time smoothie by blending two kiwis with a cup of warm, unsweetened vanilla almond milk (calorie cost: 119). Or slice and garnish the tart flesh with 2 tablespoons of coconut flour (144 calories).
The Next Quinoa: Sorghum
Meet the new gluten-free It grain. Sorghum (pronounced SORE-gum) has an edible hull, so you eat the entire thing, which means more nutrition in every morsel. Its actually one of the healthiest whole grains, which are bona fide belly flatteners. Research from Tufts University that analyzed the diets of nearly 3,000 adults found that those who ate the most whole grains had less visceral fat (the most risky kind).
Eat more: Sorghum can be popped like popcorn, or ground into flour for baking. When cooked, it has a consistency like Israeli couscous and makes a hearty porridge or grain bowl. A tasty combo: Sauté chopped onions in olive oil. Add minced garlic and ginger, sliced mushrooms and broccoli florets; simmer in low-sodium broth until tender. Top a scoop of cooked sorghum with the vegetables and 3 ounces of cooked shrimp.
Probiotic Punch: Fermented Cauliflower
Cauliflower has always been a belly-shrinking standout. (A 2015 study found that, on average, women weigh 1.37 pounds less per each additional daily serving they consume!) But when this cruciferous veggie is left to ferment in brine, it becomes infused with probiotics that improve the balance of bacteria in your gut—which may have a big effect on the size of your waist. Research on animals and humans has shown that a variety of probiotics can help with weight control. And probiotics commonly found in fermented veggies also show promise in lowering cholesterol, boosting immunity and even fighting cancer.
Eat more: You can buy fermented cauliflower from brands like Wildbrine (look in the refrigerated section). Add a dollop to turkey or salmon burgers, omelets, tacos and baked potatoes.
RELATED: 13 Best Foods for Your Gut Health
Oldies but Goodies
You already know to get your fill of these shape-shifters. Heres how to enjoy them in delicious new ways.
Make a NUTTY sauce. Thin a few tablespoons of almond butter with vegetable broth and brown rice vinegar. Stir in minced garlic, grated fresh ginger and crushed red pepper. (Try it over steamed broccoli, shrimp and soba noodles—yum.)
Use AVOCADO in salad dressing. Puree it with a little lemon or lime juice, garlic and herbs.
Eat EGGS for dinner. To cook a crustless veggie quiche, sauté spinach, mushrooms, tomatoes and onions with garlic and herbs in coconut oil over low heat. Fold into whisked eggs and bake in a quiche or pie pan at 350°F for 40 minutes.
RELATED: 13 High-Protein Breakfast Recipes
4 Packaged Picks
Because you can't always carry crudites.
Hope Dark Chocolate Hummus When afternoon cravings strike, slather this sweetened (but low-glycemic) pulse spread on a sliced pear and youll sail right past the cookies in the pantry.
Simple Squares Coffee Organic Snack Containing organic cashews, almonds, honey, coconut, vanilla, sea salt, coffee beans and nothing else, one of these bars packs less than a third of the carbs in a Starbucks coffee cake.
Komplete Ultimate Meal Replacement Shake This blend of fruit and veggie concentrates (pea protein! acai!) provides up to 19 grams of protein and 20 percent of your daily fiber for under 350 calories.
Mini Pops A snack-size bag of this organic air-popped sorghum snack will satisfy your “crunch tooth” for just 100 calories. Choose from flavors like Baby White Cheddar and Subatomic Sea Salt.
from Diet & Fitness - Health.com http://ift.tt/1mIq0PS
via IFTTT
mercredi 6 janvier 2016
How to Do Back Behinds to Tone Your Back
Look strong and sexy in sleeveless tops thanks to this back-sculpting POP Pilates move. In this video, Cassey Ho demonstrates how to do back behinds so you can get a sculpted shoulders and a toned back.
from Diet & Fitness - Health.com http://ift.tt/1JY8rRk
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JY8rRk
via IFTTT
How to Do Criss Cross Scissors for Your Thighs
If you want to completely tone your thighs, you will love this effective POP Pilates move. Watch this video to see Cassey Ho demonstrate how to do criss cross scissors to tone your inner and outer thighs.
from Diet & Fitness - Health.com http://ift.tt/1JY8sEC
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JY8sEC
via IFTTT
How to Do Oil Riggers for Strong Triceps
This classic POP Pilates move will have your triceps burning, but it's totally worth it! In this video, Cassey Ho demonstrates how to do oil riggers so you can get toned arms.
from Diet & Fitness - Health.com http://ift.tt/1JuOYwC
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JuOYwC
via IFTTT
How to Do the Cross Butt Kick
This POP Pilates move will lift and tone your butt in no time, just be sure that you're doing it properly! In this video, Cassey Ho demonstrates how to do the cross butt kick.
from Diet & Fitness - Health.com http://ift.tt/1JY8sok
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JY8sok
via IFTTT
How to Do the Crunch Twist for a Strong Core
You've done a regular crunch before, so why not try adding a twist to the move? Watch Cassey Ho demonstrate how to do a crunch twist in this video for a strong core.
from Diet & Fitness - Health.com http://ift.tt/1JuOW82
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JuOW82
via IFTTT
How to Do the Fire Hydrant + Heel Up Move
This POP Pilates combination move will target two areas at once, leaving you with burning legs and a lifted butt. Watch this video for Cassey Ho's demonstration of the fire hydrant + heel up move.
from Diet & Fitness - Health.com http://ift.tt/1JuOW80
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JuOW80
via IFTTT
How to Do Frogger Abs
This combination move will strengthen your hard-to-reach inner thighs as well as your core. In this video, Cassey Ho demonstrates how to do the frogger exercise to help tone and flatten your belly.
from Diet & Fitness - Health.com http://ift.tt/1JY8rR6
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JY8rR6
via IFTTT
How to Do Heel Kicks for a Tight Butt
This fun move really activates your hamstrings and your butt, leaving you with a stronger lower half. In this video, Cassey Ho demonstrates how to do heel kicks so you can tone and tighten your glutes.
from Diet & Fitness - Health.com http://ift.tt/1JuOYg8
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JuOYg8
via IFTTT
How to Do the Hot Potato
A fun children's game turned into a fat-blasting workout! In this video, Cassey Ho demonstrates how to do the hot potato move to tone your butt and thighs.
from Diet & Fitness - Health.com http://ift.tt/1JY8rR4
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JY8rR4
via IFTTT
How to do Plié Squats to Tone Your Legs
This squat variation will have your legs burning in no time. Watch this video to see Cassey Ho demonstrate this POP Pilates move for stronger, leaner legs.
from Diet & Fitness - Health.com http://ift.tt/1JuOW7K
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JuOW7K
via IFTTT
How to Do Scissor Sit Ups
Short on time but still want to get in a good workout? Try doing scissor sit ups, which work your abs and your thighs at the same time. Watch this video from Cassey Ho to see how.
from Diet & Fitness - Health.com http://ift.tt/1JY8so4
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JY8so4
via IFTTT
How to Do Side Lunges for Lean Legs
Get lean, toned legs with this POP Pilates move. Watch this video to see Cassey Ho demonstrate how to do side lunges, so you can strengthen and tone your stems!
from Diet & Fitness - Health.com http://ift.tt/1JuOVRp
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JuOVRp
via IFTTT
How to Do the Windmill for Your Obliques
It's not all about crunches—this move will have your core burning in no time. Watch Cassey Ho demonstrate how to do the windmill move for stronger obliques in this video.
from Diet & Fitness - Health.com http://ift.tt/1JY8rAK
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JY8rAK
via IFTTT
How to Do Wing Pulses to Sculpt Your Back
This POP Pilates exercise does double duty—it strengthens your core and sculpts your back. Watch Cassey Ho demonstrate how to do wing pulses in this video.
from Diet & Fitness - Health.com http://ift.tt/1JuOVRf
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JuOVRf
via IFTTT
How to Do Reverse Plank Triceps Dips
For leaner arms, target your triceps by doing reverse plank dips. In this video, Cassey Ho demonstrates how to do three reverse plank variations for stronger arms.
from Diet & Fitness - Health.com http://ift.tt/1JY8rAE
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JY8rAE
via IFTTT
How to Do the Pushing Grasshopper Move
This move combines two exercises into one highly effective workout for your triceps and your butt. In this video, Cassey Ho demonstrates how to do a pushing grasshopper to work your arms and tone your glutes.
from Diet & Fitness - Health.com http://ift.tt/1JuOVAZ
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JuOVAZ
via IFTTT
How to Do T-Stand Pulses for a Tighter Butt
This POP Pilates move requires a bit of balance, but it will lift and tone your butt in no time. Watch this video to see Cassey Ho demonstrate T-stand pulses.
from Diet & Fitness - Health.com http://ift.tt/1JY8rAy
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JY8rAy
via IFTTT
How to Do Bridge Butterflies
Here's a great POP Pilates move to tone your thighs and lift your butt. Watch this video to see Cassey Ho demonstrate how to do bridge butterflies so you can strengthen your core.
from Diet & Fitness - Health.com http://ift.tt/1JY8rkj
via IFTTT
from Diet & Fitness - Health.com http://ift.tt/1JY8rkj
via IFTTT
Inscription à :
Articles (Atom)