12 Things You Should Never Do When Trying to Burn Fat

If you’re trying to lose weight, but you're really not seeing results in your fat burning regime, there are likely some things that you may be doing wrong. Exercising the right way to burn fat efficiently is important (see workouts on this blog for lots of ideas), but it is also important not to do the wrong things in the process.

Here are 12 things that can keep you from burning fat:

1. Not Eating Enough Calories – You should know how many calories you need to eat per day to maintain a certain weight. Choose to use your goal weight as your calorie range for best results. When you don't eat enough, your body may start slowing your metabolism to compensate, which is the opposite of what you want.

2. Eating Too Many Calories – Conversely, many people do not track their calories at all, and therefore they eat too many calories. Even if you eat only healthy foods, you can still eat too many calories and not burn fat.

3. Not Eating the Right Amount of Protein – You can both eat too little protein and too much protein. Shoot for about 20 to 30 percent of your daily calories to be healthy protein. Remember that you can get protein from vegetables, fruit, beans, legumes and nuts in addition to fish and meat.

(Photo credit: Wikipedia)

4. Not Eating Enough Vegetables – Try filling half of your plate with vegetables at every meal. The great thing about veggies is that they are very low in calories so you can eat a high volume of them without breaking your calorie bank. Plus, they're filled with fiber, vitamins, and other healthy nutrients.

5. Not Eating Enough Fruit – The sugar in fruit is not bad for you - as long as you don't over-indulge. When you feel like eating a snack or something sweet and you have the calories to spare, eat fruit. It’ll give you energy plus vitamins and minerals.

6. Not Eating Enough Whole Grains – Don’t give up grains just because you’re trying to burn fat. Steel cut oats, quinoa, cracked wheat, and other whole grains can be good for you in measured serving sizes.

7. You Drink Your Calories – To burn the greatest amount of fat, don’t drink your calories. Avoid drinking juice, sweetened coffee or tea, and other calorie-laden drinks in favor of fresh filtered calorie-free water.

8. You Eat “Calorie Free” Fake Food – Don’t fool yourself into thinking you can drink diet soda, and use fake zero calorie sweeteners and still burn fat. These additives can not only be dangerous but studies also show that people who use them tend to be fatter, not thinner!

9. You Avoid Exercise Entirely – You can’t burn fat and be a couch potato. Even if you have health issues that keep you from doing very strenuous activities, you can still use walking, swimming, or other gentle activities to get you moving and burn calories.

10. You Don’t Do Enough Cardio – Cardio is essential to burning fat. If you have health issues that prevent you from doing hard enough cardio, you’ll need to eat fewer calories to make up for it. But you can also try breathing exercises that can increase your oxygen intake and help burn fat.

11. You Are Too Stressed Out – If you have a lot of stress in your life, it will manifest itself as added fat, usually on your belly. Try to find a way to a way to de-stress every day. Try yoga, meditation or even prayer to take you out of your worries and calm yourself.

12. You Don’t Get Enough Sleep – Most people need between 7 and 9 hours of sleep per night. It’s important that you schedule your life so that on most nights you can accomplish this task, because not doing so can affect your hormone levels and cause your fat burning to stall.

Knowing what not to do is as important as knowing what to do when it comes to burning fat and losing weight. Being healthy is about taking action to do more of the right things, and fewer of the wrong things every day!

[Video] 5 Fun Ways to Lose Weight Fast

We're mixing things up a bit this week, and instead of sharing one specific workout, we're exploring 5 different ways to help boost your metabolism and burn fat fast, while having fun at the same time!

If you don't really enjoy going to the gym, and you're not really into doing exercise videos at home either, these 5 fun ways to exercise are great ways to lose weight and stay healthy, all while having a great time! Some are social activities that you can do with friends, and others you can do on your own pretty much wherever you are.

(The girl in the video is a bit goofy, so bear with her for the first minute or so - there really are some super fun ideas here for getting some great exercise without going to a gym.)

Check these out, and incorporate one or two of them into your life this month to see great results without even having to work at it!

10 Healthy Benefits of Daily Exercise

Many of us start off the new year with the best of intentions, but by February, our exercise goals for the year have often fallen by the wayside. Often this is due to setting unrealistic expectations about how quickly you will get fit or lose weight. After all, if you have been out of shape for years, it is probably not a very realistic goal to expect to be fit in 30 days! Instead, the way to keep your resolutions and continue to grow healthier and more fit is to commit to small, daily actions.

You probably know that proper nutrition and regular exercise can lead to an overall healthy body, inside and out. But how, specifically, does exercise benefit the human body? There are literally hundreds of advantages to daily exercise - far too many to list here. However, the following 10 benefits of staying active on a daily basis should provide enough motivation for you to make a commitment to exercise more frequently throughout the year.

 (Photo credit: Wikipedia)

1 – Exercise Can Help You Control Your Body Weight – If you are trying to lose weight, exercise can help. Once you reach your ideal body weight, exercise on a daily basis helps you stay there.

2 – Exercise Creates Natural Energy – The oxygen and nutrients delivered by regular exercise keep your heart and respiratory system working properly. This releases natural energy stores which allow you to go all day long without tiring.

3 – You Sleep Better When You Exercise Regularly – Daily exercise, especially in the morning, leads to deep, healthy sleep patterns. You fall asleep quicker and stay asleep longer.

4 – Exercise Promotes a Healthy Sex Life - Regular physical activity leaves you energized, feeling and looking better. Exercise has been linked to a lower rate of erectile dysfunction (ED) in men, and actually enhances arousal in women.

5 – Exercise Is a Great Way to Meet People - As a healthy social activity, exercise is tough to beat. You get to meet and spend time with people who value exercise just like you do, and those partnerships can offer motivation on the days when you just don't feel like working out at all.

6 – Daily Exercise Reduces Your Risk of Heart Disease – Daily physical activity promotes the presence of high-density lipoprotein (HDL), or "good" cholesterol. It also decreases your level of triglycerides. This combination lowers your risk of cardiovascular diseases.

7 – You Become More Productive in Everything You Do – Your increased energy and boosted mental function that come from regular exercise can positively impact every area of your life - from your job, to your relationships, and more!

8 – You Smoke and Drink Less – People that exercise regularly attend to cut back on the amount of tobacco they smoke, sometimes quitting altogether. The same is true with drinking adult beverages, whether your favorite poison is beer, wine or alcohol.

9 – You Learn to Prioritize What Is Important – Daily exercise means making a plan, and sticking to that schedule. This constant habit of prioritizing what is important to you can benefit your business and personal relationships as well as your physical fitness.

10 – Exercising Boosts Your Mood – A simple brisk 30 minute walk can help fight stress and anxiety. "Feel good" hormones are released any time you exercise, and lead to a calm, controlled feeling of wellness.

It would be hard to find any other single habit that can increase your health and well-being as much as exercise. If you're looking for some fun ways to incorporate more exercise into your life, be sure to check back every here Thursday for a new, fast, fun workout that will help you reap all of these benefits, without spending hours at the gym!

4 Reasons Why You May Need A Break From Exercise

If you've been working hard along with us to keep fit this holiday season, maybe it's time for a break! You've worked hard, but it is possible to overdo it, and it's okay to take a rest from your exercise routine once in a while.

Other than just needing a short rest, there are actually lot of reasons why you may need to take a break from exercise. If any of the following scenarios sound familiar to you, you might want to take a chill pill and slow down your physical fitness efforts.

You Are Overdoing It

You started to see some results, so you began exercising more frequently. More results appear, so now you are working out intensely every single day. Hey, it's great you are getting some results. But if you overwork your body, it will fail you.

That means that while you are recuperating, many of the results you achieved are lost. Scale back if you think you might be overdoing it with your exercise efforts. You only need 3 to 5 sessions of moderate to intense physical activity each week to enjoy the healthy benefits exercise offers.

You Are Becoming a Perfectionist

(Photo credit: Wikipedia)

If you spend a lot of time obsessing in front of a mirror about your physically fit body, you may need to dial back the exercise-ometer. Some people become way too laser focused on building the "perfect" body. Exercising and working out should be about physical and mental health, and not pushing each and every muscle on your body to a level of perfection that continues to seem just out of reach.

You Always Feel Sore

Anytime you exert physical force on your body, you tear your muscles. This is a natural reaction, and when you supply your body with proper nutrition, your muscles actually heal and grow back stronger than before. This is how you notice muscles building on your body after several sessions of exercise.

It is also natural to feel a little sore after you have played some intense sports or lifted some weights. However, it is unnatural to feel sore all over your body, day and night. If you constantly suffer aches and pains long after your physical fitness routine is over, you may be exercising too much.

You Develop an Unnaturally Short Fuse and Temper

Are your friends and family members constantly complaining about your temper? Do you lash out verbally at the people you love, sometimes for no reason at all? It could be because your natural cortisol levels are spiking.

Exercise produces cortisol. That "stress hormone" can cause you to become anxious and anything but relaxed. Excessive exercise can naturally lead to heightened anxiety, where you strike out at others in a sense of frustration because your body and mind are stressed out from not enough down time.

Keep in mind though, that this can also be a symptom of not exercising enough! Exercise can be a great stress-reliever that can actually make you happier and less short-tempered. You probably know whether exercising too much, or not enough, applies to you, but if you're an exercise-a-holic, this is a symptom to keep an eye out for.

Now, it's time for the holidays, so let's take a break this week, relax, and enjoy your Christmas!

We'll be back next week with some tips on setting healthy exercise resolutions for 2016, plus a great, fun, workout to kick off the New Year!

4 Healthy Protein Smoothie Recipes To Improve Your Workout Results

As we discussed last week, a protein shake or smoothie can be a great way to get the protein you need to support your fitness and workout goals. This week, we've got 4 tasty recipes to share with you, but first, when should you drink your protein smoothie?

Some people like to consume their smoothie in the morning. This can be a great idea if you generally don’t feel hungry in the mornings. A protein smoothie can provide a boost of energy to get you started for the day if you also feel tired.

Generally, a smoothie that is consumed pre-workout (before the workout) can generate the best results due to the high amount of natural sugar carbs and fast release energy that can increase performance during workouts.

And, of course, a protein shake can be great after workouts to aid in muscle recovery. Here are some tasty options to try.

4 Protein Powder Smoothie Recipes

1. Banana-Oat Protein Smoothie

 (Photo credit: Wikipedia)

Bananas are essential sources of potassium that aids calcium absorption and protects the heart. This is the ideal drink before a strenuous workout - it will sustain your blood sugar and prevent muscle cramps.

Ingredients:
1-2 scoops / 25-50 grams (depending on your protein goals) of organic whey protein powder
2 scoops / 50 grams of oats / Instant Oats
1 & ½ half bananas
1 & 1/2 half cups of low or non-fat milk

2. Tropical Breeze

With a range of healthy fruits the tropical breeze is a healthy nutrient and protein filled smoothie that will provide excellent results when consumed.

Ingredients:
1 cup vanilla almond milk (unsweetened)
1 cup pineapple
1 teaspoon fresh shredded coconut (no sugar added) or coconut milk
1/2 cup blueberries (get frozen when out of season)
1 scoop of organic whey protein powder (unflavored or vanilla flavored)

3. Blueberry Blast

With the various micro nutrients packed into blueberries it means that not only are you benefiting from all the pro’s already outlined but you are also becoming healthier all at the same time.

Ingredients:
1 cup vanilla almond milk (unsweetened)
1 frozen banana
1/2 cup blueberries
1 scoop organic whey protein powder (unflavored or vanilla flavor, but, watch the sugar content on the package)

4. Banana Bread Shake

Another excellent source of energy and potassium from the bananas along with the slow release energy from the oatmeal and bran flakes to keep you going throughout your workout and your entire day!

Ingredients:
1- 2 Scoops / 25-50 grams (depending on your protein goals) of organic whey protein powder
1 banana
½ cup of Oatmeal
3/4 cup bran flakes
1 bottle of water
Sweetener to add taste (be sure to use honey or stevia - not an artificial sweetener)


Try These High-Quality Organic Protein Powders:
   

5 Tasty Snack Ideas For Staying Healthy And Productive At Work

If you want to stay fit and healthy, it's hard to avoid talking about food once in a while when it comes to exercise. After all, they are both essential parts to the puzzle, and one can definitely affect the other. This month, we'll be sharing some healthy eating-related tips that can really improve your fitness results. We'll start off where we've been for the past few weeks: at the office.

Work days can seem long and tiring, and everyone needs a little pick-me-up during the working hours. Sure, you may eat breakfast, lunch, and dinner according to schedule, but sometimes in between energy levels can crash and leave you wanting to go to dreamland. This is where snacks can come in very handy.

However, a majority of people tend to make the mistake of opting for sugary and carb-heavy snacks like doughnuts, bread, pastries, and sugar-laden coffee to increase their energy levels. These types of snacks may pick you up for a while, but eventually your energy levels will crash even lower than before - and you'll end up gaining an extra 10 lbs before you know it!

Instead of reaching for the quick-fix carbs, stock your desk and office fridge with these healthy alternatives. Not only will they replenish your energy for a longer period of time, but they'll also help you keep the weight off instead of derailing your fitness goals.

1. Apple slices and peanut butter: Low in carbs and all-natural, this snack will please your sweet tooth while giving you some good nutrition as well. Just be sure to use natural peanut butter with no added sugars or unhealthy added hydrogenated oils.

Roasted cashews make a great snack. (Photo credit: Wikipedia)

2. Mixed nuts: Nuts contain healthy fats, some carbs, good amounts of proteins, and several vitamins that will keep your energy levels up without resulting in a crash later on. These make a super simple snack, and you can keep a jar containing different types of nuts mixed together (cashew nuts, almonds, pecans, and so on) on your desk. Don’t eat too much at one go though; nuts still contain a high amount of calories. Limit yourself to a handful or so.

3. Vegetables: Of course, you probably know about this healthy snack idea already, but are you eating enough of them? To make it simple, you can bring carrot sticks, radish sticks, or cherry tomatoes to work to snack on when you feel a little famished. These snacks are low in calories and high in fiber. Sprinkle on a little salt or dried herbs for extra flavor if you like.

4. Fresh fruits: The next best snack to vegetables is naturally fruits, since fruits are high in fiber, taste good, and have a high water and vitamin content as well. You can bring apples, oranges, grapes, or other such small fruits to work to eat when you need a boost.

5. Yogurt: Yogurt is a refreshing and healthy snack to have, as long as you stick with the sugar-free varieties. If you want more oomph, add in some oats, fresh or dried fruits, or flax seeds into your yogurt for a more balanced snack with more staying power.

These are just a few of the many different healthy snacks you can indulge in to give you some extra energy when you are feeling low at work. There are many others you can try; just experiment and see which natural, unprocessed foods taste good to you and make you feel energized at the same time.

The Drawbacks of Using A Treadmill Desk

The treadmill desk is one of the health trends in recent years that are slowly gathering a following. It’s no surprise, since the benefits of using one in your workspace are many, and you’ve probably heard them all. However, does that mean that using a treadmill desk has no drawbacks? The answer to that might be no. Before you invest in a treadmill desk, be sure that you are okay with the drawbacks that it may present.

Cost

Let’s face it; ready-made treadmill desks are not cheap. In fact, the prices of some treadmill desks go into the thousands. Compared to the prices of regular sit-down desks, this can seem ridiculous, especially if you have a small budget. Of course, you can build your own treadmill desk for a lower cost, but you will still have to spend quite an amount of money.

Suitability

While you can reap the benefits of using a treadmill desk if you use one, what happens if you can’t use it? Not everyone is capable of working and walking at the same time, as this requires some coordination. If your coordination is downright bad, you may find using a treadmill desk difficult, or even impossible.

Size

A treadmill desk is a convenient way to get a “gym” into your office, but that doesn’t mean that it does not take up space. The average treadmill desk is quite big, which may not make it suitable if your workspace is just a small cubicle at work. However, this does make it a good reason to work hard, get a promotion, and get a bigger office.

Maintenance

Naturally, maintaining a treadmill desk is going to take a little extra effort compared to a regular desk. If you can’t even keep your regular desk at work clean, you may want to think twice before getting a treadmill desk. It’s not that a treadmill desk takes a whole lot of maintenance; it’s just that if you’re lazy, any extra maintenance is going to be a burden.

All in all, there are some drawbacks to using a treadmill desk, but for most people, these drawbacks are trivial compared to all the benefits it can offer. If you feel you are well-coordinated enough to work while moving, and you really want to make the best use of your time at the office, then go ahead and consider buying a treadmill desk. You will probably wind up loving it.

Is Sitting Disease Killing You?

Let’s face it: we no longer live in the cavemen era that our bodies were built for, where our ancestors had to kill or grow their own food, and were constantly on the move. Nowadays most people spend their day sitting at their desk, sitting in the car, sitting on the couch, and then going to bed. If this is what your day looks like as well, then your sedentary lifestyle may be slowly killing you.

What is a Sedentary Lifestyle?

(Photo credit: Wikipedia)

Simply put, a sedentary lifestyle is a lifestyle where you get little to no physical activity that involves being on your feet. This type of lifestyle is one of the worse kinds of lifestyles you can have, even if you don’t engage in other health-damaging activities such as smoking and excessive consumption of alcohol. This is because there are a lot of health risks that come with a sedentary lifestyle, as more and more evidence shows.

Health Risks of a Sedentary Lifestyle

Included among the many health risks that you could face if you maintain your sedentary lifestyle are:

• Sleep apnea, where obstruction to the airways causes you to stop breathing periodically when you are sleeping. The obstruction can be caused by many reasons, but obesity and a sedentary lifestyle contribute to it significantly. These breathing pauses can be very detrimental in the long run, and have been linked to heart attack, stroke, and the development of diabetes.

• Cardiovascular diseases, or in simple terms, diseases of the heart and blood vessels. Leading an overly sedentary lifestyle is usually coupled with eating too much and weight gain, which in turn increases your risk for heart disease.

• Mental slowdowns as you get older. There is some evidence that a sedentary lifestyle can push along the process of memory deterioration as we age.

• Pulmonary embolisms, which are more common among sedentary people, and there is an even higher risk if a sedentary woman is also on birth control pills.

What Can You Do to Minimize the Risk?

It’s simple: just start moving around more. Nobody is asking you to start running marathons every day (though, if you could, that would be great!). Just take small steps to ensure that you get some exercise into your day. For example, you can take the stairs instead of the elevator, and park your car a little bit further so you can take a short walk before and after work. Get a treadmill desk, or at least a standing desk if possible if you sit at long periods at work. Stand while you are on the phone. Every little bit adds up, but if you can add in about 30 minutes of proper exercise each day, that would be even better. Check out our Fun Ways to Exercise page for some fast and fun ways to work out that only take a few minutes per day.

So, start taking those baby steps towards a healthier lifestyle today. When you have a healthy heart at 70 and beyond, you’ll be happy you did!

How A Standing Desk Could Benefit Your Health

In the modern world, we often find ourselves spending hours sitting at work. As we have discussed earlier this month, those many hours of sitting are not good for your health. At the same time, you probably can’t quit your job to exercise all day. Here’s where a standing desk can really help you.

What Is A Standing Desk?

Stand Steady brand standing desk.

A standing desk is a desk that is built for use while standing. That means, if you have a standing desk at work, you would be standing throughout the day as you use your computer. Of course, you can have a chair nearby to take occasionally sitting breaks, but when you sit the desk is too high to use, so you won’t be using the chair for anything more than breaks. Now you may groan at the thought of standing all day, but just by using a standing desk you can help keep yourself healthy.

Why Is This Healthy?

Research has shown that it is likely that just one exercise session each day may not be enough to counteract the negative effects of sitting too much (which include obesity, sleep apnea, heart disease, pulmonary embolisms, and so on). Instead, standing and walking throughout the day is a much better approach to exercise. This is one of the wonderful ways a standing desk can help you, since you will be forced to be on your feet.

Besides that, users of standing desks have found that with time, their back muscles as well as other muscles become strengthened, since they are not pressuring those muscles too much with prolonged sitting and lack of activity. Some users also state that using a standing desk has helped them be more social at work, since by standing they have to look at people beyond their cubicle. More interaction at work can reduce stress and help you feel more calm, which is also beneficial to your health.

Do note though that if you are used to sitting at your desk while additionally also being a couch potato at home, you will need some time to get used to a standing desk. As long as you ease into using the desk (such as by spending two hours standing, half an hour sitting, and then standing again, and repeating this process throughout the workday), you will be on your way to a healthier and stronger body. Don’t give up if you find it tough initially; you will not be the first sedentary person to feel that way. With some willpower and effort, you will learn to adjust to your new workstation and you may even find - as many others have - that you love it!

More Standing Desks from Amazon.com:

     

Video: 11-Minute Beginner's Dance Workout

This simple dance workout will get you body moving, get you warmed up, and burn some calories - all in less than 15 minutes.

This is a nice easy workout for beginners who are starting to work out at a low fitness level. While the moves are simple and not too challenging, it is a great place to start if you want to get started with a workout program and you need something easy to start with.

You can also use it as a fun warmup for a more strenuous workout.

Fun Beginners Dance Workout For Weight Loss - At Home Cardio Exercise Dance Routine
This is a dance workout video to do at home to lose belly fat and weight ...

How To Stretch Your Back When Sitting In An Office Chair All Day

Let’s face it; having an office job which requires you to sit at your desk all day can be detrimental on your back, especially as you get older. Plus, it’s difficult to maintain a proper back posture when you’re concentrating on your work. Getting up and walking around at least twice an hour can help, but it isn't always enough. That’s why it’s important to regularly stretch your back. Here are some simple back stretches that you can do right in your chair.

Seated Back Twist

To do this stretch, you need to sit on your chair and plant both feet flat on the ground. Then, while holding the back of your chair, gently twist your body to one side to stretch your spine. Be sure to keep your spine straight and don’t overdo it or you can injure your back. After twisting to one side, you can rotate your torso and gently twist your body to the opposite side.

Chin Tuck

This stretch is effective to loosen the muscles in your neck, shoulder, and upper back. To do the chin tuck, simply lower your chin to your chest and stretch the back of your neck. You can also use your hands to push your head down with a slight pressure to further stretch your neck.

Lower Back Stretch

To do this stretch, you have to sit upright in your chair and make sure you have ample space in front of you. You then bring one knee towards your chest and hold it there for a few seconds with your hands. Make sure you feel the stretch in your lower back. You can then repeat the stretch with your other knee.

Seated Forward Bend

The seated forward bend allows you to stretch your whole back as well as your shoulders and neck. Just like when doing the lower back stretch, make sure that you have enough space in front of you. With both your feet flat on the floor, raise both hands above your head and bend down slowly towards your knees. When your chin reaches your knees, hold that position for a few seconds before you slowly rise back up.

Cat-Cow Back Stretch

This stretch is a very simple stretch which is great for the neck and upper back. To do it, sit upright with your hands on your knees, and inhale slowly while raising your head up and arching your back. Hold for a few seconds and exhale while dropping your chin down to your chest and rounding your spine. You can repeat this stretch a few times.

There are many easy back stretches you can do in your office chair. All you need to do to relieve the tension from your back is to take a few minutes every day to stretch your back. However, make sure you carry out the stretches slowly and with good form so you don’t end up injuring your back instead.

5 Easy Tips for Gaining Healthy Muscle Mass

Anyone who has ever stepped into a gym with a goal of gaining muscle mass soon realizes one important fact:  it takes time.

To build muscle mass, it takes a two-pronged approach:

1. An effective workout routine with good technique
2. Proper nutrition

When considering a meal plan to help you gain more muscle, you must realize that, in general, the more you eat, the more weight you will gain.  However, if the weight you gain is not muscle, but instead is fat, you will not reach your desired goals.  Therefore, gaining muscle mass is very much dependent on what and when you eat, not simply how much.

The following are a few simple, but crucial tips to help build the muscle that you desire:

1. Drink plenty of water

This is at the top of the list, not because it's a new idea, but because we've all heard this before.  However, most people have an attitude of, "Oh and by the way, try to drink more water if you can."  However, they often do not take this point seriously.

Adequate water intake is probably the most important thing anyone can do to lead a healthier lifestyle.  Keeping your body hydrated can help prevent colds and flu, which can take a toll on your workouts.  In addition, drinking water will reduce your cravings for those sugar-filled juices and drinks that so many of us consume.  The amount of water you need depends on your body mass, as well as external factors such as temperature, etc.  A good rule of thumb is one cup of water per twenty-five pounds of body weight per day.

2. Eat more frequently

Gone are the days of three square meals per day.  To build muscle mass, your body needs a constant supply of energy.  Supply this energy by consuming five to seven smaller meals throughout the day, and try to avoid having that hungry feeling.  Going hungry for too long means your body will start to take calories that would have otherwise gone to muscle building and repair.

3. Eat protein and complex carbohydrates

Building muscle requires a balance of protein and carbohydrates.  Protein content is highest in lean beef, chicken, and fish.  If prepared and sourced properly (i.e. organic, grass-fed, not breaded or fried, etc.), these present good sources of healthy protein.

Cooked legumes such as kidney beans and lentils are another good source of protein.

When taking in carbohydrates, make sure they are not the simple carbohydrates that break down quickly.  Choose complex, high-quality carbohydrates that will release energy over a longer time, such as unprocessed oatmeal and wild rice. Avoid sugar, corn, and white, processed flour and grains.

4. Add power to your workout

There is nothing worse than being halfway through a workout, and finding you no longer have the energy to complete it.  Avoid this by eating a high-quality protein or carbohydrate thirty minutes to an hour before a workout.  This will give you energy that will last throughout your workout routine.

5. Reward yourself with a protein shake

After a vigorous workout, your muscles will be begging for nutrition to help repair themselves.  Do not ignore this request.  Give your body a high-quality protein shake that has at least forty grams of protein per serving, and do this within sixty minutes of completing your workout. (Again, avoid sugar and artificial additives and fillers.) Your body will thank you.

In summary, gaining muscle mass is not only for the elite bodybuilders.  Anyone can do it provided he is committed to following an effective workout routine, coupled with sensible nutrition and perseverance.

The Benefits of Bikram (Hot) Yoga

Bikram yoga is performed in a room where the temperature can range from 35C to 45C. The main purpose for the heat is to warm up your muscles quickly. Although there are some controversies surrounding this form of yoga because of its intensity, we can't deny the fact that it offers a multitude of benefits. If you have dehydration problems, heart disease or any health concern related to heat, you may want to check with your doctor before trying Bikram yoga.

Here are the most notable benefits of Bikram or "hot" yoga:

-Weight Loss

Many practitioners of Bikram yoga do it because they want to shed pounds. The exercises will help improve your digestive system and increase your metabolism. Bikram is a great form of exercise that will turn fat into muscle as you increase strength and develop muscle tone. For each session, you can burn anywhere between 500 and 1000 calories. The harder you work the more calories you are going to burn. And since this exercise works your cardiovascular system, you are going to lose more weight. Some people say that they have seen and felt immediate results. You may also notice that you have less cravings and it will be natural for you to make smarter food choices.

-Back Pain

Bikram Yoga (Photo credit: Wikipedia)

Yoga in general helps prevent and reduce back pain. The series of poses in Bikram yoga are created to work the spine in every direction. This will result in a healthy spine and a healthy nervous system. Doing hot yoga also helps with headaches, scoliosis, stiff necks and herniated disks. If you are suffering from chronic back pain, make sure you tell your instructor so they can modify the poses if necessary.

-Stress Relief

The 26 postures involved in Bikram yoga plus the two breathing exercises will allow you to feel a sense of balance. During a full 90-minute program, you may start to feel that you are in a different world. You will achieve a calm state of mind. Regular practice can lower your cortisol levels, reduce stress and increase mental alertness.

-Glowing Skin

Practicing Bikram yoga may also make your skin brighter and softer. This is due to the fact that the heat will allow you to flush out toxins from your body. As you sweat, your pores will open and natural oils will be released through the pores. This will purify and help improve your skin's elasticity.

-Anti Aging

If you've ever wondered why some people who practice yoga seem to be ageless, Bikram yoga does amazing things to the mind and body. It keeps the body muscles, bones and tissues in your body strong and healthy, and may even help improve immunity to disease.

Yoga is an excellent form of exercise, and if you're ready for a challenge and an intense yoga workout, Bikram yoga may be a good form to try.

How Your Dog Helps You Stay Fit

Hello and welcome back! I'm so sorry we couldn't post your weekly workouts for the past couple of weeks. My husband and I moved into our new house, and had some trouble getting our internet service set up. Luckily we are good to go now, and back with some more great exercise tips for you this week! Since I'm now living with a dog full-time, I thought it would be a good time to remind you of all the great ways your dog can help you stay in shape.

When it comes to fitness, we could all benefit from having an accountability partner. Motivation is an excellent tool to have as well. However, sometimes friends and family members are too busy to help us keep our goals, much less reach them.

This is where our furry friends come in handy. Having a pet is a sure-fire way to help us stay fit. If you have a dog, there is no better way to keep fit than by incorporating your dog’s needs with your own.

There are several ways you can stay fit with a furry friend.

The Power of Walking

Cover of Dogs

Of course, it is common sense that walking your dog for business as well as pleasure is necessary. However, you can spice things up a bit by walking you dog the power walking way.

Start off slowly, allowing your dog to sniff and smell along the way and then pick up the pace. Power walking is a great way for you to increase your cardio as well as give your dog a bit of a workout too.

Walking along the boardwalk is a great way to get some exercise in while taking in the scenery, too. A power walk along the beach is a great workout for you and your dog, as it works out your leg muscles. Walking along the beach is more difficult and you will receive a better workout.

Bring the Frisbee

Dogs love to play Frisbee. Take your dog to the beach and throw the Frisbee around having him catch it. You can chase him a little bit until you command him to stop. Playing Frisbee will give you a good cardio workout while you are at it.

Swim Time

Most dogs love the water and what better way for both of you to get into shape than to hit the beach. Have a good swim alongside your dog for a great workout. Swimming in your pool and doing some laps is a great way to use the buddy system. They do not call a dog man’s best friend for no reason.

Hit the Trails

Jogging is one of the best ways to incorporate exercise and fitness into your daily routine and your dog can help you with this. Jogging through trails that are a little hilly will give both you and your furry friend a great workout and a fresh mindset as well.

Jogging in the woods and on trails gives you and your pet a connection with nature and when you are connected, you feel fit and healthy!

5 Weight Loss Tips to Help You Acheive Your Goal

When it comes to weight loss tips, it's not the "magic cures" that you should pay attention to, it's the real, solid advice that will set you on a healthy track for the rest of your life. And when you're setting a new weight loss goal, anything that'll make things easier on yourself is worth trying. With that in mind, here are 5 steps you should take at the start of your weight loss journey.

1) Buy A Scale: You'll need to keep a scale not only to keep track of your weight, but also scales for the kitchen to weigh out proper portions of food. Many of us overeat when we don't strictly measure our portions!

2) Find Support: If you can find an exercise and/ or dieting buddy then you'll have the support you need to continue even when things are at their most difficult. Studies show that dieting alongside someone else makes it a lot easier to meet your targets and set up healthy new habits. If there really isn't anyone who wants to join you, at least confide in others and share specific goals that will keep you accountable.

(Photo credit: Wikipedia)

3) Get A Notepad: You need a notepad to note down the foods you're eating, and even the exercises you're doing if that helps. Although it can be tedious, knowing exactly what goes into your body helps you to improve things little by little. You can also use your notepad as a place to vent if you're feeling frustrated, and to reinforce your goals to help motivate you to continue.

4) Go Through Your Cabinets: If you're going to be dieting then you don't want to have temptation all around you in your home. So go through all your cabinets and get rid of food that will lead you astray and won't serve you well. Then go shopping and buy plenty of healthy snacks, like fruit, vegetables, and nuts, that you can have on hand whenever you're feeling peckish.

5) Choose An Exercise Program: Now that you've got everything else sorted, it's time to decide on the kind of exercise you want to do. Although you'll have to make sacrifices and sometimes do things you won't enjoy, you can cater your exercise to what feels best for you, which will keep you motivated. This could mean starting by walking every day, taking a yoga class, or running x amount of miles on the treadmill  - whatever you enjoy doing the most. Whatever you do, make sure you put it into a solid plan - and have some fun with it!

3 Weight-Loss Tips To Get The Body You Want

While not everyone has the time or the desire to go to the gym five times per week, there are many common weight-loss tips that anyone can follow to lead a healthier lifestyle - and build a healthier, leaner body.

When you combine the right eating habits with an active lifestyle, you will be on the path to getting the body you want.

Here are some of the easiest weight-loss tips that you can do on a daily basis:

1. Cut your calorie intake where you can

You can reduce your daily calorie intake by 10 – 15% simply by including more fruits and vegetables in your diet. The great thing about this is, you can eat as much as you want of these, and still cut calories! 

Some examples of healthy foods to include in your diet every day are: 

(Photo credit: Wikipedia)

* Broccoli
* Carrots
* Any green leafy vegetables
* Green beans
* Tomatoes
* Cucumbers
* Watermelon
* Apples
* Peaches
* Any kind of berry
* Fresh squeezed vegetable juices

Cut out processed foods, and include real, whole foods like fresh fruits and veggies, and your body will respond with better health and healthy fat loss!

2. Change your eating habits

There are several things you can do, which will reduce how much you eat.  You may not even realize how making these changes can have a significant impact.  Here are some of these changes that you can implement:

* Drink water before a meal –
While drinking a generous amount of water is always a good thing for promoting a healthy lifestyle and weight loss, having a glass before a meal will make you feel fuller before your meal begins.  As a result, you will eat less at your main course.

* Enjoy your meal by eating it slowly –
If you eat quickly, you are likely to eat more as your stomach has not yet told your brain that it has had enough.  Taking your time will give your body time to tell you that it has had enough to eat. If you're a foodie, check out the Slow Food Movement for inspiration!

* Eat spicy foods –
Spicy foods do two things.  First, they increase your metabolism, which allows you to burn more calories.  Second, because they're spicy, you'll eat more slowly, and drink more water.

* Eat a hearty breakfast and lunch, while having a lighter dinner –
Eat a breakfast that is balanced with protein and complex carbohydrates, such as muesli.  This will keep you feeling full longer.  Repeating this at lunch, will mean that you will not need to eat as much at dinnertime.  You also want to try to consume the bulk of your daily calories by the early afternoon.

 (Photo credit: Wikipedia)

3. Incorporate activity as part of your daily life

Aside from your eating habits, the activities you do can help to shape your body.

Avoid using the word, "exercise," as it sounds like a chore.  So if you're going for a bike ride, instead think of it as a "nature outing."

Treat everything you do as a way of burning calories.  Parking a little farther from the store will allow you to do more walking.  Skip the elevators, and opt for the stairs whenever possible.  Walk or bike to the store instead of driving there.

What are some other things that you can do to lose weight?

Although not directly related to weight loss, here are a couple of other things that can impact weight loss:

* Keep yourself busy –
People will often overeat when they are bored, simply because they have nothing else to do.  So be sure to do something that will keep your brain busy.

* Get adequate sleep and a nap -
Sometimes your body will feel hungry when, in fact, all it wants is a twenty-minute rest.  Try having a nap, and you will likely find that you are not hungry when you wake up.

In conclusion, you do not have to be a gym rat to make changes that will benefit your overall health.  Following these weight-loss tips will jumpstart you on the road to success.

Video: 10-Minute Beach Workout

This short workout can be done on the beach or anywhere - all it requires is the weight of your own body, so you don't need any equipment or special training. (You can use weights or a rock like he does, for the arms and lunges.) It combines fat-burning calisthenics with some yoga and core-strengthening moves to get your body strong, lean, and toned.

The demonstration is really done on the beach, so the sound isn't great, but it's a fairly intense workout and you should really feel it - even more so if you're doing it in the sand! Being on vacation is no excuse not to work out, and these moves are easy to do wherever you are, so get your beach workout on already - and look great in that bathing suit!

10 MINUTE FAT BURNING BEACH WORKOUT
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Video: Exercises for Training for Running A 5-K Race

This short video demonstrates some great exercises for preparing your body to run a 5-k race. Improve your strength and speed with these high-intensity exercises which strengthen and tone the muscles needed for running. And if you need guidance and training in preparing for your first race, check out the 5-K Training Program from Treadmill Trainer.

Exercises to Run a 16-Minute 5K : Full Fitness Training
If you want to run a 16-minute ...


Get The Support You Need to Run Your First 5-K Here:

Video: Leg-Strengthening Workout for Runners & More

If you're a runner, these exercises will strengthen your legs, improve posture, and help avoid injury. But even if you're not a runner, this is a great way to build leg strength and help prevent injuries to your back and knees.

It also tones the butt and thighs, for a leaner, more sculpted look, and improves balance and coordination. It only takes a few minutes, but you will really feel it! Add this one to your workout rotation for great legs and more.

Leg Workout for Runners
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Video: Super-Slimdown Pilates/Yoga Blend Workout

This is a really fun workout that combines power yoga moves with strengthening and core exercises from Pilates in a flowing routine that keeps your whole body engaged.

All you need for this one is a yoga mat, so it can be done pretty much anywhere. The workout includes a warmup and cool-down with stretching, and beginner modifications for most of the exercises are included in the demonstration.

* Remember to use caution when beginning any new workout. Listen to your body to avoid injury, and if you are at a low fitness level, you may wish to consult a personal trainer or physician to be sure you are in good enough shape to attempt this workout.
 
Super SlimDown: Pilates Yoga Blend
Super SlimDown: Pilates Yoga Blend: If you want a slim, sleek, toned body, this is the workout for you. Pilates is great for creating long, lean, sexy muscle...