How To Get Back On Track After A Fitness Break

Fitness is a lifetime commitment.  For some, once they started, they will continue their routines throughout their lives, the degree may vary but fitness and health will always be one of their top priorities. But the majority of the people who are striving to get physically better often face a bump on their road to fitness and gave in to the temptations that are improper diet and laziness to exercise.

It is understandably normal, given that even fitness enthusiasts and hard-trained athletes have cheat ‘days’. Additionally, given the number of holidays we have, it is just human nature to enjoy and indulge once in a while. But, some never recover and choose to turn their backs to the progress they have already made.

If you have slipped into bad habits or let yourself off the hook day after day, you can be back with momentum and ease your way back to the fitness game.  And this time, try to live it and say no to lazy days and out of hand cravings.

It’s you for you

Remember who is it you’re doing all this for and make him/her accountable. Of course, that should be none other than you. The decision to start your journey to a healthier lifestyle—whether to lose weight or avoid chronic diseases, should be because you love and give importance to yourself, not because society pressures you to do it. It would be specifically harder for you if your decision to start (again) being healthy is by the wills of others.
Because the greatest motivation lies within you, make yourself accountable—of every chip, you will eat, or every lazy day ‘I don’t wanna work out’ moment you will experience.

Jumpstart your day

The body’s natural processes are meant to start in the mornings—not when you choose to get up. We all know how hard can it be to leave the bed, but you just have to do it. Prepare everything before you go to bed the night before. Pick your workout wear, shoes, or pack your gym bag so it will not make you lazier to step out and sweat.

Throw away temptation

If there are chips readily available in your pantry, or leftover pizza waiting to be glorified again, chances are you will give in to temptation. Saying no to them may be hard, so better to give or throw them away—and never buy them again next time.

Get yourself an accountability buddy

This is also one way of creating accountability. Find someone who has the same goals (which is to be healthy) and be each others’ motivational push.

Closing Time

Set a time frame when you can’t go to the kitchen, preferably after dinner. You can do this for a week or two and notice your eating habits change.

Reward yourself…

Not with food or cheat days, but with pampering and services on your body, like a massage or a scrub. Consider this a pat on the back, and also as a prize as well. You can also buy a new pair of running shoes, or an extra set of gym wear when you reach a goal.

And remember how happy that made you feel, and strive to stick to your routines to feel that happiness again.

These may all be simple steps, but if done constantly and continuously, your body will reap the rewards of helping you transition back to your lost healthy lifestyle. Just remember not to be too hard on yourself because it is normal to stay away from the habits that are not fully embedded in us—like working out daily, or choosing to eat healthy all the time.

You are allowed to be tempted but stick to your goals this time. Keep in mind that every time you chose to give in to temptation, you drop every minute you spent in the gym, every sweat you broke and it will be harder the next time. So don’t stray away once you’ve established a routine!

Edited by Maria Craddock
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SOURCES:

• http://mariashriver.com/blog/2011/09/10-tips-getting-back-track-after-fitness-break/
• http://chrismccombs.net/how-to-make-the-comeback-of-your-life/
• http://jamesclear.com/get-back-on-track
• http://backontrackfitness.com.au/how-to-get-back-on-track-after-a-fitness-break/

I was wondering why I don't sweat like others..........

I have really never been a big sweater....and yesterday as I ran I saw my neighbor and we were going the same pace and same distance but he was drenched.  I was thinking hey, am I not pushing hard enough, can I go a little harder?  I did for about 2 miles and still no change. Odd!!!  I ran 7 miles and was barely wet but when I stop, BAM there comes the sweat, so weird!!!!  I worked out this morning, 17 minutes of hard cardio and an Ab routine and I was sweating a lot for me, back, chest, and face were "wet"!  I have been wanting to look into this for a while but keep forgetting, so today I found an article from Jillian Michaels' Blog, pretty interesting and I feel much better about my lack of sweat!!!

About Sweat

Your body is constantly producing heat. The heat radiates out through the skin most of the time. However, when your body is working hard, contracting muscles as you exercise, some of the heat is absorbed by the water in your blood, which then rises to the surface of the skin through sweat glands. It then evaporates and creates a cooling effect.

Everybody's Different

Everyone doesn’t sweat the same. Women tend to sweat less than men and usually require higher temperatures than what would cause men to sweat. Women also sweat less as they grow older because their sweat glands shrink and are less sensitive, according to the "Daily Mail Online." Fitness level and environmental factors can also contribute to the amount you sweat.

Myths

Perspiration is not an indicator of a losing weight. “You don’t have to sweat to get a good workout, and exercising in higher temperatures and humidity can be dangerous,” Gerald Endress, an exercise physiologist and fitness director at the Duke University Diet and Fitness Center told MSNBC. Many people wear lots of layers hoping to sweat off the pounds, but that doesn’t mean they are losing fat any faster. It means they are sweating more and, the more you sweat, the more water you need to take in to stay hydrated. Keeping clothes on because you think it’s better to sweat makes you uncomfortable and puts you at risk of dangerously overheating.

Anhidrosis

Anhidrosis, also called hypohidrosis, is an absence of sweating. Those who wish they could avoid the gross factor linked to sweating might consider anhidrosis a plus, but not being able to perspire could be uncomfortable and potentially life-threatening. Sweat acts as your body’s coolant and, without it, the body can suffer from heat-related illnesses like heat exhaustion and heatstroke. Anhidrosis can be caused by certain drugs or medications, nerve damage, clogged sweat ducts, skin injuries or may be an inherited condition. If you feel you might be suffering from anhidrosis, speak with your doctor.


Via: Jillian Michaels Blog, Edited by Maria Craddock

Everything You Thought You Knew About Lactic Acid Is Wrong

For a semi-serious athlete, Jeremy Rosenberg is not unusual. The Los Angeles-based book editor is a weekend warrior on the city’s soccer fields, but says he pays for it after most games.
“A couple of hours after I play I feel like what I imagine a whirling dervish does: A post-ecstatic mental state combined with being totally physically drained,” says Rosenberg. “As long as I don’t stop playing, I feel great. But stopping means soreness.”
Rosenberg and his fellow players don’t pretend to be physical therapists or exercise scientists, but they confidently throw around the same term to explain their aching muscles: Lactic acid.
Ah, lactic acid, the much maligned (and misunderstood) participant in the body’s metabolic energy systems. But Rosenberg and his mates can be forgiven: Many trainers and even some physicians make the same mistake, blaming lactic acid not only for the deep muscle burn felt during exercise and the intense ache afterwards, but also for calling it lactic acid in the first place.
“One of the long-standing myths in exercise science and popular culture is that lactic acid causes fatigue,” explains Lance Dalleck, an assistant professor of exercise and sport science at Western State Colorado University. The only problem is that the body doesn’t produce lactic acid, not even during intense exercise. “Lactic acid exists in sour milk,” says Dalleck, “and blood and sour milk have markedly different mediums.”

Meet the Real Lactic Acid
What most people are referring to when they say “lactic acid” is actually lactate, and it’s not responsible for the burn you feel in your legs after running intervals or peddling furiously to keep up with the peloton in a road race. Nor is it responsible for the soreness you may feel up to 48 hours after a tough workout, as many believe. Indeed, it’s not a waste product of exercise at all. On the contrary, lactate helps to delay fatigue, and can even serve as a fuel for your muscles, says Dalleck.
The whole misunderstanding dates back to a 1922 study by two British scientists, Otto Meyerhoff and Archibald V. Hill. In their Nobel-Prize winning research investigating the energy capabilities of carbohydrate metabolism in skeletal muscle, they suggested that lactic acid is produced in humans as a side reaction to glycolysis (the breakdown of glucose to fuel muscular work). And that’s essentially how it has been explained ever since: Lactic acid is a sort of residue from your muscles burning fuel, and its buildup is what causes the burn and ache athletes commonly experience during and after intense effort. Because after all, acid burns, right?
What recent studies have found fairly conclusively is that while lactic acid—or more accurately, lactate—coincides with “acidosis” in muscles, it’s not the cause. During vigorous exercise, muscles gobble up ATP, the body’s primary energy source. Every time an ATP molecule is split for energy, it breaks down into ADP and one hydrogen ion, also called a proton. It’s the increase in these protons that causes acidification, known as acidosis, and that does burn.
Coinciding with this buildup of protons (from the splitting of ATP) is the buildup of pyruvate molecules, which are produced during the last step of glycolysis. Each pyruvate molecule absorbs two protons to become lactate. Thus lactate production is actually a consequence of acidosis, not the cause, and helps to buffer the negative effects of it. What’s more, during moderate and hard exercise, lactate can even be shuttled back into mitochondria (i.e., the cell’s power plants) and converted into energy. But at some point during intense exercise, the buildup or protons overwhelms the ability of pyruvate to absorb them. That’s when you feel the burn, and that’s when you have to take matters into your own hands.

How Beat the Burn
Your best bet here is beta-alanine, an amino acid that combines with another amino acid called L-histidine to create a substance called carnosine, which buffers against acid buildup in muscle tissue. You’ll find carnosine in beef, but you’d need to eat a whole lot of it to receive an effective dose for improving exercise performance. And since there’s already plenty of L-histadine circulating in your body, supplementing with beta-alanine is the most efficient method for creating performance-enhancing levels of carnosine at the cellular level. (Unabashed product plug: Beta alanine is one of the primary ingredients in Beachbody Performance Energize, our most powerful performance booster to date.)
Because it takes time to elevate carnosine concentration, results typically occur after 1 to 2 months of daily use. The only common side effect from beta-alanine consumption is a harmless, but potentially uncomfortable symptom called paresthesia. It’s characterized by a tingling sensation throughout the body, and most often occurs with high doses. If you experience paresthesia, try taking smaller (i.e., less than 800 mg) doses of beta-alanine throughout the day instead of one large one.

But What about Muscle Soreness?
Along with acidosis, lactate is also frequently blamed for delayed onset muscle soreness (DOMS), which can occur as soon as 6 hours after exercise, and usually peaks 48 hours afterward. The blame is misplaced here as well, as DOMS is caused by micro tears in muscle, not the buildup of lactate. Still, there are several steps you can take to ease the ache.

Pop Some Ibuprofen
The soreness you feel after a tough workout is the result of swelling and inflammation caused by the micro tears mentioned earlier. Popping Ibuprofen, which is an anti-inflammatory, can significantly reduce the pain, according to a study by Greek researchers in the Journal of Strength and Conditioning Research. But that relief may come at a price. An ever-growing body of research has also linked NSAIDs (including ibuprofen) to everything from cardiovascular issues and intestinal dysfunction to suppressed protein synthesis post-exercise. Occasionally taking a couple of capsules is probably just fine—but give some serious thought to using it regularly.

Take Tart Cherry Extract
Doing so can help reduce DOMS not only after a tough endurance workout, but also after intense resistance training, according to two separate studies at Texas A&M University. Both studies supported the results of previous research, showing that tart cherries can reduce muscle breakdown and inflammation, thereby reducing soreness.

Give Yourself a Massage
 Using a foam roller to knead your muscles post-workout can significantly reduce DOMS, according to a recent study in the International Journal of Sports Physical Therapy.Give each major muscle group at least five rolls, starting with your calves and working your way up your body. Spend extra time on sore spots.

Wear Compression Gear
People who wear compression garments after their workout experience less soreness and faster muscle recovery than people who wear a more traditional gym outfit, like a t-shirt and shorts, according to a recent study in the Journal of Sports Science and Medicine. The reason: By compressing the muscle, such garments help reduce swelling and pressure.

Via: Team Beachbody Blog

How To Get Into the Fitness Zone

You may have heard people talk about a runner’s high or being in the zone. Sport psychologists call it flow state, but it all means the same thing: it’s the moment in time when you both feel and perform your absolute best. On average, people can easily access about 65% of their absolute strength. When you get into a flow state, you have the opportunity to push your strength to its absolute threshold. In this state, you’ll jump higher, lift more, reach farther, and hold poses longer – all while loving every minute of it!

The state is the result of your brain releasing five brain chemicals known as neurotransmitters into the body. To easily explore the differences between them, let’s enlist the help of some old friends: The Muppets.

Dopamine most closely resembles Elmo. Enthusiastic, engaged, and always wanting to experience new things, Elmo continues to seek adventure and creativity. Even when he doesn’t have all the skills necessary to do what he wants, he focuses and gets physically energized to perform the best he can.

Norepinephrine can be compared to Animal. This wild drummer is full of intense energy and keeps himself locked on select targets (e.g. the drums) which keeps all other distractions at bay.

For endorphins, we can look to How to Get Into the Fitness Zone Bear, the group’s resident comedian who wants nothing more than to relieve everyone’s pain and produce pleasure with his jokes.

Anandamide is Gonzo, that daredevil who takes pride in everything that he does. Gonzo doesn’t often let fear get in his way of experimenting with new acts. In fact, his positive state prepares his body for even the most painful and ill-advised performances.

Lastly, serotonin is the one and only Kermit the Frog, the Muppet everyone calls upon to help them cope with adversity. He’s also good at giving everyone warm and fuzzy feelings long after the show is over, despite being cold-blooded.

When you’re in a flow state, all five of these neurotransmitters act as powerful painkillers and allow you to physically and mentally reach new heights.

Here are three things you can do to help yourself achieve a flow state:

 1. Clear Process Goals. Flow is not about having clear outcome goals such as finishing a workout or losing 10 pounds. It’s about using clear goals to help you stay in the present moment. Before you’re about to perform an exercise, set a clear goal. It could be one more rep, five more seconds, lifting two more pounds, etc. Clear process goals center your mind, narrow your focus, free you from distractions, and create self-confidence.

2. Get Feedback. The more you know how you’re doing and the faster you can course correct any issues, the greater your chances of finding flow. While performing each exercise, quickly assess your technique and effort. Ask yourself if there is anything you should correct or if you can give more effort. When you can quickly and immediately assess your performance, you can also quickly and immediately figure out if anything needs to be improved for the next set. With this tight feedback loop, you continue to stay in the present moment, feel in control and energized, and believe in your ability to push your limits.

3. Challenge Yourself. Understand that your attention will be most engaged when you choose an exercise that is just above your current ability level. Tasks that are too challenging elicit fear and self-doubt. Tasks that are too easy make room for distractions.

Via: Team Beachbody Blog

What kind of Workout Is Best For You?

If you’re unsure what type of workout can deliver not only the results you’re looking for, but also the incentive to do it enough to even see results, take heart. Everyone struggles with this at some point—even the fittest people at the gym.

The key is finding something you actually enjoy doing so that you can stay consistent and excited about it. Whether that’s a different workout every week or a daily power walk, select something that’s realistic for your life and easily accessible so you have no excuse not to get out there and exercise. Read on for ideas of the types of workouts that might work best for you.

If you … get bored easily: Mix it up! If just the thought of hitting the elliptical makes you yawn, then you’re probably the type of person who needs a little more variety in your exercise diet. Doing different workouts throughout the week will keep you on your toes—and will allow you to work on strengthening different parts of your body. Set up a loose schedule for yourself so that you stay on track (say, cardio every Wednesday and strength work on Sundays). Or look into a service like ClassPass, available in multiple major cities, where you can test out a gamut of workouts, from Bikram to barre. Who knows, maybe one will stick—and at least you’ll have plenty of fun in the process.

If you … thrive on goals: Train for a 5K. Or a 10K. Or a 24-hour spin-a-thon. Whatever looms large in your head as something slightly out of your reach, pick it and go for it. (Just be realistic about your goal: If you’ve never run a step, 6.2 miles may be too tough of a challenge.) The initial act of registering for the event—especially paying the entry fee—will make you more motivated to get after the goal. Then come up with a training plan that works for your fitness level and lifestyle. Give yourself at least 12 weeks to prep for the event, then plug workouts into your calendar with automatic reminders so that you stay on track with your training. And when you cross that finish line? Celebrate your accomplishment—then go for an even bigger goal.

If you … are too busy to make it to the gym: Get it done at home. Set yourself up for at-home exercise success by investing in a few key fitness items: a yoga mat, medicine balls or kettlebells and light free weights. Then carve at least 30 minutes into your day for sweating it out. (Need a jump start? Check out these low-impact cardio workouts.) Do yourself a favor, and track and share your workouts on MapMyFitness so that you can see your progress—and stay motivated to get it done on the daily.

If you … are supersocial: Get into a group. Join a boutique cycle studio, a local running club or a Masters swim team, or check out CrossFit. Diving into a team environment is fun but also, more importantly, it holds you accountable since it’s much more obvious when you bail (and when you’re slacking). Plus, when the workout gets supertough, you’ll get that “we’re-all-in-this-together” vibe that’ll have you pushing until the end. Then you can all go out for happy hour or brunch together afterward to toast your hard efforts. Bonus!

If you … are prone to stress: Zen out. The obvious choices here are yoga and Pilates, where you are forced to slow down, focus on your breathing and really tune into your mind-body connection. (Or try these stress-reducing moves that increase flexibility.) But other activities can provide just as much internal peace and with an even better cardio boost. Try swimming laps or going for a hike in your favorite scenic spot. Whatever you do, don’t skip your workout: Studies show that just five minutes of aerobic exercise can begin to stimulate antianxiety effects.

Via: My Fitness Pal

10 Reasons Women Should Lift Weights

Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it’s only half of the equation. Keep reading for the other half.
For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you’re afraid of getting “bulky,” then you’re missing out on one of the best fat-burning methods around.
When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you’re losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in your skinny jeans?
If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.

1. Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.

2. Change your body shape. You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.” Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won’t bulk up—women don’t have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you’ll burn fat.

3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

4. Get stronger and more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. Build strong bones. It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

6. Fight depression. You’ve probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.

7. Improve sports fitness. You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing…whatever sport you enjoy.

8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.

9. Get heart healthy. More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

10. Defend against diabetes. In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.


Via: Team Beachbody

Should I Eat Before My Morning Workout?

Morning workouts aren’t for everyone and I just recently switched to them due to my son starting Pre Kindergarten, but for those of you who love them (or just love to get them over with early in the day!), deciding whether to eat breakfast before or after is a pretty common dilemma.

 

Head straight out the door for a morning bike ride without eating or drinking, and you may not have enough in the tank to power through it. That’s  because over the course of the night your carbohydrate stores, which your muscles rely on for energy during exercise, have been used to maintain your blood sugar and provide energy to your brain. On the other hand, eating a full meal before working out could lead to stomach cramping, indigestion–or worse. (If you don’t know what I mean by “worse,” trust me, you don’t want to.)

The good news is, it’s possible to be properly fueled for a morning workout without the unpleasant side effects that send you running to the nearest restroom. It’s all about what you eat, and when you eat it.

Before Your Morning Workout

• 30-60 minutes before you lace up your sneakers, have a carbohydrate-rich snack, like a piece of fruit, a slice of toast with jam, or a low-fiber granola bar.
• Drink a tall glass of water to help digest your snack and rehydrate after those 8-12 hours of laying around.
• Avoid fiber and fat since they take more effort for you body to digest and can cause an upset stomach.
• If eating early in the morning doesn’t agree with you, have some applesauce or a small glass of 100% fruit juice. Just stay away from the more acidic juices like orange or grapefruit since they can irritate your stomach. You can also hydrate with a diluted sport drink instead of regular water. The added carbohydrates will help keep you going.

After Your Morning Workout
Enjoy a healthy breakfast that contains complex carbohydrates and protein within 1 hour following your workout. Doing so will replenish your energy stores and help build and repair muscle. Here are a few great post-workout breakfast ideas:

• A yogurt parfait with granola, fruit, and a sprinkle of nuts or seeds
• A smoothie made with yogurt, fresh or frozen fruit, and some avocado, peanut butter, flax, or chia seeds for a dose of healthy fats
• Oatmeal (made with milk for added protein), topped with dried or fresh fruit, nuts, or nut butter
• Eggs with sautéed veggies (think: spinach, tomato, caramelized onions), a slice of whole grain toast, and a cup of reduced-fat milk. Grab a piece of fruit or a handful of nuts if you’re still hungry.

Don’t sabotage your morning workout before you even get started. Eating the right things before and after will keep you fueled and help your body recover afterwards!
Do you exercise in the morning, too? What are some of your favorite workout-fueling foods?


Via: MyFitnessPal - Elle Penner= M.P.H., R.D. and edited by Maria Doney

Should I Eat Back My Exercise Calories?

Congrats! You’ve worked out at home, gone to the gym, put in some time on the treadmill and now have a few hundred extra calories in the bank. But what do you do with those extra exercise calories? Should you run to the kitchen and gobble them up, save them for a special weekend treat or ignore them altogether?

When faced with this decision, it’s important to consider several factors, most notably your weight goal (whether you’re wanting to lose, gain or maintain), the frequency, intensity and duration of your exercise, and your overall level of hunger.

For the average exerciser trying to lose or maintain weight (i.e. someone who burns an additional 200-500 calories a few times per week), exercise calories don’t make up a significant portion of overall calorie burn, generally in the 1500-2200 per day range. Unless you’re exercising at a moderate to high intensity for an hour or more, several times a week, or are actively trying to gain weight, you most likely don’t need to be worried about eating all of those calories back.

The main reason is this: It’s easy, and fairly common to overestimate calorie burn (both from everyday activity and from exercise) and underestimate calorie consumption. By going out of your way to eat back every calorie you expend during exercise, you may unintentionally undermine your efforts to lose or maintain your weight. Additionally, you could be overriding your body’s hunger cues if you don’t feel particularly keen for those exercise calories but eat (or drink) them back them anyway. If your body isn’t telling you it needs fuel, it’s best to save your exercise calories for when you want them–say, for an unexpected hunger pang or a weekend treat meal with friends.

Now if you’re trying to lose weight, chances are you’ll be on the hungry side even without exercising since MyFitnessPal’s weight loss calorie goals are calculated independent of exercise. The upside to this is that those exercise calories become a “bonus”–so if your workout leaves you feeling a bit hungry afterwards, by all means you should enjoy the bump in calories and eat something. (Just read the 5 tips below beforehand to make the most of them!)

The vast majority of us who are trying to shed a few pounds or maintain our weight need not be concerned about eating back all of our exercise calories, but those trying to gain weight, and/or who are training heavily several times per week should be mindful about getting in enough calories–both to fuel physical activity and promote muscle growth, repair and recovery. For those of you who fall into this category, here are some great pre- and post-workout meals and snacks.
Whether you’re exercising to lose, gain or maintain your weight, improve your fitness level, or just reduce stress, one thing to remember when eating back exercise calories is that the quality of those calories is just as important as the quantity.

To help you get the most out of those hard earned calories, here are 5 tips to healthfully handle those post-workout hunger pangs:

1. Start with a hydration check. Thirst can be misinterpreted for hunger so, if you’re on the fence about whether you need to refuel or not, make sure you’re not just dehydrated. Here are some hacks from other MyFitnessPal users for staying well hydrated.

2. Hone in on your hunger cues. Rather than running for the kitchen cabinet the moment you get home from your workout, trust your tummy to tell you if you need a post-workout snack.

3. Don’t get stuck on the number. Remember, the calories you eat and exercise off are estimations, and we’re more likely to overestimate calories burned from exercise. If hunger hits between meals, start slow–particularly if you’re trying to lose or maintain your weight. Begin by eat back a percentage of your exercise calories (say, 50%) rather than all of them, and see how you feel in 20-30 minutes.

4. Focus on high-quality protein and wholesome carbohydrates. Doing so will optimize muscle repair and recovery.

5. Spread ‘em out. Our bodies aren’t able to store protein like carbohydrates and fat so, if you have a significant number of calories to eat back (lucky you!), be sure to include protein with each meal and snack over the course of the day for optimal muscle building and repair.

Nutrition Note: Large calorie deficits over time, whether through calorie restriction, exercise or a combination of the two, can lead to nutrient deficiencies and other health problems, so it’s always a good idea to consult with a doctor or dietitian if you are unsure about how many calories (exercise or otherwise) you should be consuming.

Via: My Fitness Pal, edited by Maria Doney

5 Unusual Reasons You're Not Losing Weight

Weight loss can be tricky. We all know we need to consume fewer calories than we burn to lose weight, but sometimes—even when you’re doing all the right things—that weight loss can come to a screeching halt.

This can happen for a number of reasons, but, more often than not, it’s comes down to something that requires a serious lifestyle change to fix. Here are 5 of the most common, yet not-so-obvious reasons you’re not losing weight, plus some tried-and-true.

1. You’re Stressed “Stress is the silent killer.” This is especially true when it comes to weight loss. Stress releases cortisol (often simply referred to as “the stress hormone”)—and in today’s society, excessively high cortisol levels are incredibly common. Cortisol degrades muscle tissue and encourages the storage of body fat, and is has been linked to other health issues that are a lot more serious than a few extra pounds around your waist.

If you want to get lean, then you need to make a serious effort to lower your stress levels. (Easier said than done, I know!) Try limiting the length of your workouts to 45 minutes, surrounding yourself with positive people, meditating, and getting plenty of sleep.

2. You’re Not Getting Enough Sleep Not only does enough sleep reduce levels of cortisol, but it also produces growth hormone (GH). GH pretty much has the opposite effect of cortisol on the body—it encourages fat loss, supports your immune system, and helps to keep your organs functioning properly.

Sleep also balances the hormones that control hunger. If you’ve ever gone to bed hungry and woken up not hungry, this is why. On the flip side, if you miss a night’s sleep you are likely to eat more calories the next day. While it varies from person to person, most of us should aim to get 7 to 9 hours of sleep each night.

3. You’re Not Drinking Enough Water You’re probably sick and tired of hearing about how important water is to your health, but most people still don’t drink enough of it.

There’s a whole host of benefits to drinking enough water, one of which is proper kidney function. Dehydration impairs your kidneys, and when your kidneys aren’t working properly, your liver has to pick up the slack. Your liver is responsible for the metabolism of fat, which means fat cannot be metabolized as efficiently when your liver has to work twice as hard to remove toxins.
The solution is simple: when you’re thirsty, drink water. In particular, ensure that you are hydrated around workouts.

4. You Have Poor Digestion The gut is incredibly complicated, and scientists are only scratching the surface when it comes to understanding how the natural micro-biome of gut bacteria works. But one thing is clear: whether you want to improve your ability to lose fat, boost your immune system, clear up your skin, or even just feel better on daily basis, it all starts with gut health.

Unfortunately, most people don’t usually realize their gut isn’t functioning properly until it’s too late. But there are steps you can take to help prevent any malfunctions: reduce stress, eat fewer meals or even consider periods of fasting to give your digestive system a break, minimize the consumption of legumes, grains, sugar and pastured dairy, and chew your food until it’s mush before swallowing.

5. You’re Not Eating Enough Fiber Fiber aids digestive health and helps to create a sense of fullness, which makes consuming fewer calories easier.

It’s estimated that only 5% of Americans get enough fiber. Why are people missing out? Most of us assume we’re getting enough from grain-based products like bread and cereal, but the reality is these highly-processed foods have been stripped of their nutrients and fiber. Instead, eat more fruit and vegetables, and opt for whole grains, like brown rice and steal-cut oatmeal.

Could one of these issues be to blame for your weight loss plateau? Share your thoughts in the comments below!

Via: MyFitnessPal

The Effect of Dietary Protein on Your Muscles

It’s fairly common knowledge these days that protein is “good” for one’s muscles. However, most folks don’t really understand what it is that dietary protein actually does to support muscle fiber in the body.

Breakdown and Repair
To begin with, let’s get clear about what muscles we’re talking about here. There are three distinct types of muscle fiber in the human body. The digestive tract and other internal organs are primarily smooth muscle. The heart is cardiac muscle. The muscles that help move bones and power the body’s outward movement are skeletal muscle. Skeletal muscle is what most people refer to when they talk about dietary protein’s effect on muscle growth. Smooth and cardiac muscle is constituted through a different cellular process.
Skeletal muscle is almost entirely protein. Think about it. Animal protein (you know, meat) is simply various cuts of animal skeletal muscle. The synthesis of muscle protein is essential to the body’s ongoing growth, repair, and maintenance of the skeletal muscle groups.  Skeletal muscle is constantly broken down through the many physical activities that the body endures. All things being equal, the longer and/or higher the intensity of the activity, the more skeletal muscle breakdown there will be. This breakdown process is known as catabolism. The body’s process of repairing the damage done and building muscle is known as anabolism. This is where dietary protein becomes essential.
The anabolic process starts when dietary proteins are consumed. During the digestive process, the body secretes various enzymes throughout the digestive tract and these break those proteins down into their individual amino acids. When these reach the small intestine, the amino acids are absorbed and then circulated throughout the body. The skeletal muscles use these amino acids as building blocks to create the proteins of new muscle tissue. So in essence, dietary protein fuels the anabolic process.

How to Get the Most out of Dietary Protein
Eat the Right Amount
The RDA for dietary protein is 0.8 g per kilogram of weight in sedentary adults. This equates to about 56 grams per day for an average male and 46 grams per day for an average female. Keep in mind, however, that this is the amount necessary to support repair of the catabolic effects from a sedentary lifestyle. Once activity, exercise and/or hard training is added into the mix, the body’s protein needs go up. Dr. Peter Lemon from the University of Western Ontario found that the RDA for those engaged in strength training is about double that of a sedentary individual, which is roughly 1.7 – 1.8 grams of protein per kilogram of body mass per day.
The other important consideration is how much protein to consume per meal. Most researchers agree that 20 grams of protein is the most effective amount to consume per serving. The body can only assimilate so much dietary protein at once. Beyond that, excess dietary protein can be converted to fat and stored that way—but it can’t revert back to protein again. The liver converts excess amino acids to other usable molecules but the process creates ammonia, which is transformed into urea by the liver. The body flushes urea from the system through urination, which is why consuming excess protein can have a dehydrating effect.   Of course, if you ingest too little dietary protein, the anabolic process will suffer.

Choose the Right Protein
There are 21 amino acids the body uses for anabolism and every type of dietary protein is comprised of various amounts of these. The body requires a certain amount of each and while it can create some of these on its own, others have to be ingested. These are known as the essential amino acids and a complete protein contains all of nine essential amino acids. Studies have shown that the most effective anabolic process is possible only if high quality complete proteins are ingested on a regular basis. Complete proteins include: all animal proteins, including eggs and dairy, and certain whole grains such as quinoa.

Timing and Consistency
As all proteins are comprised of different combinations of amino acids, they are digested at different rates. One study found that most bodies can digest 8-10 grams of whey protein per hour, but can only absorb about half as much casein per hour.   Because whey is absorbed so quickly it is a great option for post-workout recovery (when the muscles can accept the most protein for anabolic repair). However, during other times of the day, a protein with a slower absorption rate is a better option. For example, one study found that casein was the superior protein to consume before sleeping to promote maximum overnight recovery.
So yes, protein is quite good for your muscles. In fact, it’s essential. However for maximum effectiveness and fueling the anabolic process, you should consume high-quality dietary protein regularly and in proper amounts.

Via: Team Beachbody

Why yes, I do more than "workout" all day!

It is so funny when I get messages like, "Wow, you garden too, I thought you were just into fitness?"  Well actually I am a mom, I cook, I clean, I garden, I take care of many animals, and yes I do my workout daily.  My workout is less than 4% of my day (30 minutes a day) but my nutrition is 24 hour of my day.....that battle is real.  So I plant a garden every year so I can just walk outside and pick my veggies without the worry of GMO's or pesticides.  It doesn't take much space or time, just use a planter box any size for whatever space you have, water daily, and reap the rewards.  It is a great family activity that pays you back with amazing food and wealth that you have grown your own food. It teaches our children about hard work and how things grow, it is truly a simple way to give back and teach the next generation about clean eating and the benefits of farming home grown food. Try it, you won't regret it no matter how small or what you grow.

M.

10 Popular Diet Tips That are Bad Advice!

If you’ve ever tried to lose a few pounds, you’ve probably been inundated with diet tips. But take them all with a grain of salt—some advice may sound legit but can actually derail your diet. Here are 10 tips you don’t want to follow.

BAD ADVICE: Choose fat-free or sugar-free foods
BETTER ADVICE: Don’t believe the hype. “They usually use fat and sodium to replace sugar, and sugar to replace fat—or chemicals to replace both,” says Denis Faye, Beachbody’s nutrition expert. And Rania Batayneh, MPH, a nutritionist and author of the upcoming book, The 1:1:1 Diet, adds, “Removing fat from a food makes it less satiating, so you ultimately may end up eating more.” Stick with the original versions, and watch your portions or better yet, eat more unprocessed foods.

BAD ADVICE: No cheating ever!
BETTER ADVICE: Relax your diet rules, and you’ll be more likely to stick it out long-term. “If 80% of your diet is tight, then 20% can be a party,” Faye says. “It keeps you from getting stressed—and stress is a huge obstacle in weight loss.” Just plan your splurges ahead of time so you’re not giving in to every temptation that crosses your plate.

BAD ADVICE: Stop snacking.
BETTER ADVICE: Choose snacks that offer a balance of protein, fiber, and healthy fats—like apples with peanut butter, or carrots with hummus. “A healthy snack can help maintain steady blood sugar levels, which keeps your appetite in check and your energy stable,” Batayneh says. Skipping a snack can cause your blood sugar to dip, leaving you moody and famished—and more likely to overeat at mealtime.

BAD ADVICE: Don’t eat fruit—it’s full of sugar.
BETTER ADVICE: Let fruit satisfy your sweet tooth. “Yes, fresh produce is full of sugar and carbs,” Faye says. “But sugar itself is not the enemy. Fruit is packed with vitamins, minerals, and phytochemicals; it’s also rich in fiber, which slows the absorption of sugar. I’ve never met a human being who got fat because of bananas.” When you’re craving sugar, there’s no debate that a handful of grapes is healthier than a hot fudge sundae.

BAD ADVICE: If it’s organic, it’s good for you.
BETTER ADVICE: According to the USDA, organic food is produced without antibiotics, growth hormones, conventional pesticides, and synthetic ingredients.1 The problem is that many people assume organic foods are all low in calories, too, which isn’t necessarily true. Don’t get us wrong—we’d rather eat food that doesn’t resemble a science experiment. But, Faye cautions, “You need to use common sense. If it’s bad for you with conventional ingredients, it’s still bad for you when it’s organic.” A cookie is a cookie, no matter how all-natural it is.

BAD ADVICE: Calories in, calories out—it doesn’t matter what you eat.
BETTER ADVICE: What you’re eating matters. Compare a 100-calorie candy bar to 100 calories of avocado—the latter is packed with nutrients and has healthy fats and fiber to keep you full. Or compare 50 calories of spinach (about seven cups) to 50 calories of ice cream (about two tablespoons). To feel full when you’re cutting calories, look for foods loaded with water and fiber, like veggies or broth-based soups. Plus, “Hormones have a huge impact on our health. Junk food can trigger bad hormonal responses that, over time, can lead to all kinds of problems, including weight gain,” Faye says. Occasionally, someone will pop up in the news claiming they lost a ton of weight while eating nothing but Subway, Starbucks, or Snickers bars—but don’t put too much stock in those success stories. “When you go that route, you’re not educating yourself,” Faye says. “It’s like the teach-a-man-to-fish adage. If you give someone a gimmicky diet, they might lose weight for now; but provide them with knowledge, and they can be healthy for life.”

BAD ADVICE: Try XYZ Extreme Diet—it works for everyone!
BETTER ADVICE: Find a plan that works for you. Gender, age, genetics, metabolism, and lifestyle can all play a role in weight loss—so even if a fad diet has worked for others, that doesn’t mean you’ll get the same results. “There’s no single diet that works for everyone; our biochemical needs are different,” Faye says. Talk to a dietitian or nutrition consultant to find a long-term eating strategy that is tailor-fit to you.

BAD ADVICE: When in doubt, order the salad.
BETTER ADVICE: Choose your greens wisely. Leafy greens and vegetables may be virtuous, but not if they’re slathered in creamy dressing and topped with bacon, candied nuts, croutons, deli meats, or cheese. “Fatty fixings can add hundreds of calories to your meal, and sometimes contain more calories than that juicy burger!” Batayneh says. Salad can be a healthy choice, but order dressing on the side and limit the add-ons.

BAD ADVICE: Don’t exercise—it’ll only make you hungrier.
BETTER ADVICE: Get moving—an hour-long workout isn’t going to make you suck down calories like Michael Phelps. “Exercise isn’t just for losing weight—it improves your cardiovascular health and strengthens your bones,” Faye says. You might feel hungrier while recovering from a grueling workout, but that doesn’t mean you’re going to pack on pounds. “As long as you’re eating clean, your body is amazing at self-regulating,” Faye adds. “It should crave the calories you need to fuel your workouts, not to get fat.”

BAD ADVICE: Treat yourself for a job well done!
BETTER ADVICE: Rethink your reward system. After an intense workout, you may feel like you’ve earned a cocktail or cupcake. But splurging after every workout can quickly undo all your hard work. If you’ve been good all week, go ahead and grab a guilt-free beer on Friday. But, Faye says, “Don’t let every workout become a Pavlovian thing where you need to eat cake afterwards.” After all, the best reward for a killer workout is getting one step closer to the body you want.

What’s the worst diet advice you’ve ever received?


Via: Team Beachbody

Benefits of Interval Training vs Just Cardio

I was a big cardio fan about a year ago and then I read that you start losing muscle mass if you are not doing any kind of weight/interval training.  There are so many benefits to both but interval training helps with the plateaus and keeps your workouts exciting!

There are many differences between cardio and interval training. Although traditional cardio is good for strengthening your heart, interval training improves your heart and lungs’ performance tenfold without running around. In addition, High Intensity Interval Training (HIIT) helps you to realize steady improvements in your speed, stamina, agility, strength, and your shape. Interval training has been verified and is highly recommended by marathoners, personal trainers, military officers, and Olympic athletes. The main difference between cardio and interval training is that interval training presents you with infinite potential. That is, it gives you an opportunity to improve and tweak most things while avoiding the boredom and stagnation that comes with traditional cardio exercise.

Special Benefits of Interval Training

Its workouts are not lengthy. With interval training you will not be expected to train for more than 45 minutes. This duration incorporates warm-ups and stretching exercises. Your results are not likely to plateau. The main setback of cardio training is stagnation before you achieve the desirable results. However, interval training enables you to reach your desirable goals without stagnation in the middle. It works within months. Once you begin the interval workouts you are guaranteed to see changes within months. This is partly because there are no stagnations because your body is exposed to different workouts that it cannot adapt to.

Variables Of Interval Training

Unlike cardio exercise that only has three major variables, interval training has 11 variables. The combination of these variables brings about the tweaks and improvements. Also, the increase in intensity of the workouts as well as swapping of exercises that target on the same sets of muscles, helps in achieving quick results. They include repetitions, lifting form, repetition time, weights, exercise variability, recovery period between workouts, rests between supersets, bodyweight vs. weighted exercises, exercise duration, intensity level, and speed.

Effective Heart Health: Traditional Cardio or Interval Training Way?

It has always been argued that traditional cardio is the best way to strengthen your heart. Although it is true, the body has a tendency of adapting to a workout plan like traditional cardio workout because it is repetitive and monotonous. On the other hand, interval training not only works out the heart but also the lungs and the other muscles. Essentially, interval training works the organs to the maximum within short stints of time. This prevents your body from adapting to the workouts and becoming stagnant. Equally, interval training strengthens your heart more than traditional cardio because it works the cardiovascular muscles to the maximum.

Traditional Cardio Workout Myth

It is popularly believed that traditional cardio has a fat burning zone after you work out for some time. However, although intense activity may aid in burning of body fats, the body gets used to the speed and intensity, and the results start to dwindle over time. It is this state that is commonly referred to as plateau. That is, the results stagnate no matter the speed and intensity of the workouts.

Portions via David Zerbs