Tag: fitness secrets
Avocados manage to be both timeless and trendy. The green fruit (yup, it’s a fruit) is used in classics like guacamole and Cobb salad and it’s currently popping up in countless restaurant dishes. But, could the ubiquitous avocado also be good for your weight loss game?
The most common claim that avocados are good for dropping pounds comes from their high content of healthy fats, which are known to suppress appetite, leading to weight loss.
Also, studies show that high-fiber foods, like avocados, boost feelings of fullness. Those feelings of satisfaction mean you’re less likely to overeat which can lead to weight loss.
There’s even evidence that healthy (or unsaturated) fats help prevent blood-sugar spikes, which tell your body to store excess calories as fat in your midsection. That means avocados may be good for controlling belly fat.
Healthy fats and dietary fiber are linked to satiety. Satiety can result in a reduction of excess eating. Eating less often leads to weight loss. But those attributes aren’t exactly unique to avocados.
While avocados can be a healthy addition to your diet, it’s important to be aware of the fact that they are fairly calorie dense. A small avocado (about four ounces) has around 180 calories and 17g fat. And there absolutely is such a thing as too much fat — even the healthy kind.
Just because avocados are healthy and satisfying doesn’t mean you should eat them with complete abandon.
Not only could that prevent weight loss, it could actually lead to weight gain. Definitely enjoy them — just in moderation!
When in Doubt, Weigh It Out
For the most accurate info, weigh out your avocado portion with a food scale. Each ounce has around 45 calories, 4g fat, 2.5g carbs, 2g fiber, and 0.5g protein.
Kitchen scales are inexpensive and they’re great tools for weight management. If you’re not able to weigh out your avocado, here are some shortcut estimates:
1-ounce avocado is equal to:
about 2 tbsp. mashed avocado
about 2 tbsp. chopped avocado
about 1/4th of a small avocado
Tips on Adding Avocado to Your Diet
Spice and spread. You can mash and season them to make a spread for whole-grain toast, high-fiber crackers, sandwiches, or even apple slices. One of my favorite little snacks is high-fiber, flatbread-style crackers topped with seasoned mashed avocado and sun-dried tomatoes.
Egg Addition. A little chopped avocado brings so much flavor to an egg scramble. Mashed avocado is also surprisingly tasty in hard-boiled egg white halves. Top it with chopped lean bacon for a tremendously satisfying snack.
As a salad topper. A bit of avocado on your salad will make it more filling and more delicious. You can even blend up some avocado with fat-free yogurt for a flavor-packed dressing.
Creamy guac dip. Guacamole is delicious, but it’s way too easy to overdo it with the traditional dense dip. Combine 1/4 cup fat-free plain Greek yogurt with the same amount of mashed avocado. Toss in 1/8 tsp. each of salt, garlic powder, and chili powder and you’ve got a guac fix with a seriously slashed calorie count.
For more guilt-free recipes, food finds, tips ‘n tricks, and more, visit Fitness and Weight Loss.
You’ve committed to squeezing in a workout between your commute and your desk job, but before you embark on this new regimen, you want to know: When’s the best time to exercise to ensure you’re getting the most out of it?
Research covered by Gretchen Reynolds in The New York Times suggests that working out early in the morning — before you’ve eaten breakfast — helps speed weight loss and boost energy levels by priming the body for an all-day fat burn.
The No-snooze Payoff
One of the reasons working out first thing in the morning helps us lose weight — or at least protects us from gaining it — is that it pushes the body to tap into its fat reserves for fuel, as opposed to simply “burning off” our most recent snack or meal.
In one recent study, 28 young, healthy men spent six weeks eating a hefty diet of 30% more calories and 50% more fat than they had been eating before. But while some of them spent the six weeks stuffing themselves and barely exercising, the others started working out every day. Of those who worked out, half did so first thing in the morning; the other half hit the gym (and did the same workout) after a high-carb breakfast. The fasting exercisers ate the same breakfast; they just did so after working out.
At the end of the volunteers’ month-and-a-half eating fest, the ones who hadn’t worked out at all had, unsurprisingly, packed on the weight — about 6 pounds each. The ones who had been exercising after breakfast gained weight, too, but only about half as much.
In comparison, the people who worked out daily but hit the gym before breakfast hadn’t gained any weight at all. They had been able to eat a lot of extra food — just as much as their fellow volunteers — without paying the price in additional pounds.
The study was small, short term, used a specific eating plan, and involved only men close to age 21, so it’s hard to extrapolate much from the results. And the fasting exercisers didn’t lose weight; they just didn’t gain weight. Still, the experiment provided some of the first evidence that “early morning exercise in the fasted state is more potent than an identical amount of exercise in the fed state,” the authors write.
Another smaller study helps point out why timing could be so important. In it, two groups of men ran on treadmills until they burned 400 calories (about the equivalent of a small meal, or three to four slices of toast). While one group ran on an empty stomach, the other ate a 400-calorie oatmeal breakfast about an hour before their workout.
All of the runners burned fat during their workouts and remained in a heightened fat-burning state after they had gotten off their treadmills. But both results were more intense for the runners who had skipped the oatmeal. In other words, exercising after a long period of not eating could be setting us up for a longer, more intense fat burn.
Set Your Clocks
Another component of the early-morning workout regimen can help with weight loss: daylight. Aligning our internal clocks, or circadian rhythms, with the natural world helps give our metabolisms a boost. One recent study showed that people who basked in bright sunlight within two hours after waking tended to be thinner and better able to manage their weight than people who didn’t get any natural light, regardless of what they ate throughout the day.
So next time you think about hitting snooze, remember this: An early-morning workout might not just help you meet your fitness goals, but it could even give you more energy than those few extra minutes of shut-eye.
It feels good to be thin!
Keep your goals and motivation in mind – it will keep you on track especially if times get a little hard.
For years overweight women have had numerous types of diet/weight loss plans to choose from when attempting to lose weight. Neglected underweight women never had any type of instructional information which would them lose weight in systematic, scientific, step-by-step fashion. Losing weight isn’t easy and does take effort and dedication, but as your clothes start getting looser and you start feeling healthier, I think that you will find it easier to feel motivated. You won’t be happy making any changes until it does.
It’s just plain and simple– we don’t like to do what we’re not ready and willing to do. You really shouldn’t be trying to lose weight if you’re not prepared to do the hard work it takes to maintain that weight loss. You’re just setting yourself up for failure and the dieting blues! Because how depressing is it to have lost 50 pounds only to gain back 60?! And it’s probably better if you think of it as ‘getting healthy’ instead of ‘losing weight’, but to my shame, I’m not quite there yet!
I have one incentive/motivation or whatever you want to call it: Health. I want to be healthy and you cannot be healthy and obese. Just want to feel happy and enjoy life.
Remember keep to basic, simple things you can do each day to help you – drink lots of water, try to eat at least 5+ portions of fruit and vegetables a day and be as active as possible.
Desire is the key to motivation, but it’s the determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence- that will enable you to attain the success you seek. Sooooo… you have no motivation huh??? How about you work out today and I will too? Look at your goal weight hun… you are closer than you think. Summer is here again… and… you are going to hit that goal. I know that you can.
Stick with your calorie quota and I can ensure that you will lose weight. It is important to stick to your daily calorie quota to achieve weight loss. I can assure you that if you fill in your food diary with everything you eat and drink you will lose weight. If you set yourself small and achievable goals it will motivate you to go further when you reach them.
Related Link: View more Fitness and Weight Loss articles
Fitness. A simple word whose meaning is far-reaching and occupies almost every corner of our lives. Be it physical, emotional or mental, our fitness dictates how we function, and all aspects of it are intertwined – with one consistently affecting the other.
Physical fitness is about more than just losing weight or gaining muscle – it’s about laying down a foundation upon which your life can be built. A body in a positive physical state becomes a tremendous asset to draw from both inside the gym and out when it comes to issues such as alleviating stress, the promotion of healthier personal and professional relationships, learning how to better manage your time (and follow through on commitments) by way of scheduled activity, and an overall sense of mental clarity.
The “why” of fitness and its importance is easy to answer – but the “how” can be arrived at in a number of ways. You might enjoy participating in a sport-related activity (tennis, squash, golf), or you could get together with your friends to take part in a group class (aerobic, yoga, spinning). Of course, there are also individuals that prefer to simply grab a pair of dumbbells and have at it or jump on a treadmill and run the day away. Everyone is unique in how they pursue their fitness goals – but we all share a common purpose: to make tomorrow better than yesterday.
Let us help you with your fitness goals – however you choose to pursue them. We know that you will come to realize the Ottawa Athletic Club is more than a fitness centre – it will ultimately be the center of your fitness.
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You are so excited! After months of hard work, you finally fit into those jeans you couldn’t button not too long ago. You can see those muscles that you always knew were hiding under that fat. You finally finished your first half marathon! No matter what the goal, it’s a great feeling when you put it in your sights and actually accomplished it.
During those months, you were diligent with your workouts (never skipping), prepared your meals in advance (so you wouldn’t make bad impromptu choices). But you decide to go out and “celebrate” for a drink. Then two. Then you say, “What the hell, bring on some nachos!” –you deserve it, right? After that, you have to satisfy that sweet tooth, right? So, you take the “Willy Wonka” train to the nearest frozen yogurt café and load it up with all the fixings!
You say, “Oh, there’s nothing wrong with one night of celebrating.” Except, you wake up the next morning and before you even realize what you’re doing, you find yourself rummaging through the cupboards for that box of Pop-Tarts you bought three months ago,. Once you find yourself staring at the bottom of an empty cardboard box that once was home to “God’s gift to the breakfast pastry” and say, “What did I do!? Well the day is shot, might as well go out with a bang, and start fresh tomorrow! Chinese for dinner!”
Bad move! One day leads to two…then a week. Then a month. Those jeans begin to get tighter. You get aggravated. You start to go in a downward spiral and you lose the motivation to work out and prepare your foods. Everything you worked so hard for and that made you feel so good isgone, and for what? A quick fling with some sweet tasting treats?
Here’s the thing…every day makes a difference. You cannot train hard and eat right only three days out of the week and expect to see a positive change. There is no five days on, two days off (more commonly known as the weekend) schedule that you can follow and still expect to see results. Fitness is every day. It doesn’t need to be 100%, but it should be close.
Though, one isolated cheat meal won’t affect you, what’s really going to get you in trouble is if you extend that meal through the weekend. Repeatedly. Then slowly let it leak into Monday, Tuesday, and the rest of the week. Pretty soon, your weight is creeping back up. Little bites are nothing, but added together they become something big. Just because I may steal a few of my kids M&M’s (please, don’t call DCYF), it doesn’t mean I’m not consuming calories. They add up, and, especially if I do it repeatedly, it can easily equal a whole bag.
Again, being fit is a lifestyle; it should be made a habit. Do you brush your teeth? Why? The answer isn’t because it so much fun and tastes delicious! It is because of the consequences of not doing it. What are they? Let’s see…gingivitis, bad breath, cavities, stained teeth, and ultimately decaying, loose teeth that might need to be pulled out.
Exercising is the same thing. Hopefully, you enjoy it more than brushing your teeth. But, more importantly, think of all the great things you get from exercising. Exercise makes every aspect of life better. And what are the consequences of not exercising? Let’s see…osteoporosis, arthritis, diabetes, tendinitis, high cholesterol, heart disease, stroke, high blood pressure, decreased metabolism, lethargy, and weight gain.
For most healthy people, a high-protein diet generally isn’t harmful, particularly when followed for a short time. Such diets may help with weight loss by making you feel fuller.
However, the risks of using a high-protein diet with carbohydrate restriction for the long term are still being studied. Several health problems may result if a high-protein diet is followed for an extended time:
— Some high-protein diets restrict carbohydrate intake so much that they can result in nutritional deficiencies or insufficient fiber, which can cause problems such as bad breath, headache and constipation.
— Some high-protein diets include foods such as red meat and full-fat dairy products, which may increase your risk of heart disease.
— A high-protein diet may worsen kidney function in people with kidney disease because your body may have trouble eliminating all the waste products of protein metabolism.
If you want to follow a high-protein diet, choose your protein wisely. Good choices include soy protein, beans, nuts, fish, skinless poultry, lean beef, pork and low-fat dairy products. Avoid processed meats.
The quality of the carbohydrates (carbs) you eat is important too. Cut processed carbs from your diet, and choose carbs that are high in fiber and nutrient-dense, such as whole grains and vegetables and fruit.
It’s always a good idea to talk with your doctor before starting a weight-loss diet. And that’s especially important in this case if you have kidney disease, diabetes or other chronic health condition.
Finally, keep in mind that weight loss may be temporary, especially if you return to your previous way of eating. The best eating plan is one that you can stick to long-term.
Envy of a million ladies and desire of a million men, she is the perfect epitome of beauty, good health and fitness. You long for a body that resembles her perfect, hour-glass figure, and wish you had a flawless, glowing skin she is gifted with. But then, as they say, fame doesn’t come cheap – so did she have her quota of rigor, sweat and days of grueling hard work, which have finally paid off with her bagging the title of being one of the most promising talents in Indian film industry. From being a sports enthusiast and a top notch model to a talent in Bollywood, Deepika Padukone has come a long way.
She has worked upon herself, upon her diet, weight and fitness, to now be in an enviable place where she can call the shots, make heads turn and keep the flab away. And all of this, with strict discipline that can only come from the love of being healthy and beautiful.
A 24 year old, who speaks of good health, wellness, beauty and fitness in one package, that’s Deepika Padukone for the uninitiated! So, what’s the mantra behind this lissome beauty?
Simple: “Make fitness your way of life”. And with this mantra in mind, we take you through what goes in the making of the ravishing Deepika Padukone!
“Vow to remain active – Make it a ritual”
Deepika has promised herself to not let a day pass without having indulged in some form of activity, be it workout in the gym, yoga, free exercises in her garden or even playing badminton. And this in itself is enough to show how she has been able to maintain herself! Fitness has been a habit for Deepika, a daily ritual, that she just cannot ignore. And if you make it a habit to workout each day, you would never feel like you have actually worked out, it would seem like any other regular activity.
“Do what suits your body best”
Deepika believes in doing the activity that suits her body best, rather than going with the flow. “There is no point in doing what everyone else is doing, if it troubles your body” she affirms. zDeepika does not go by a compulsion to hit the gym, and neither does she indulge in weights if it’s a boring day. Depending upon her mood, time and situation, she takes to different activities including gymming, an hour at the badminton court, practising yoga or even shaking a leg at a dance studio.
Deepika’s fitness mantra combines of:
Gymming: “I go to the gym whenever I can. When I am travelling, I do make it a point to work out in the hotel gym”. For those looking at weight loss, here’s what she has to say, “just like me, you need to combine cardio with weight training, because then can you lose weight and tone up at the same time”.
Yoga: Deepika swears by yoga and makes it a point to practice it every evening. “I do yoga in the evenings”. Yoga helps in rejuvenating the mind and the body and makes for a great overall body workout.
Daily walks: “If I can’t go to the gym, I walk twice a day, half an hour in the morning and half an hour in the evening” confesses Deepika. And by the way, did you know walking is considered to be one of the best cardio exercises for a woman?
Dance: Now this is what sets the ravishing 23 year old apart from her contemporaries. When not in the mood for the gym, Deepika prefers shaking a leg to loud music! Jazz, Bharat Natyam, Kathak, you name it and she does it! “In my modeling days, this dance training gave me grace and poise; today, it helps to keep me fit” quips the talented actress.
Get up early, run and play: Deepika attributes her body’s flexibility and agility to “the days when I used to play badminton. I used to get up early and run for 40 minutes and do heavy weight training. It helps me now in terms of flexibility”.
She loves to: Deepika is a diehard foodie and loves to binge on Thai food and chocolate desserts. She does not believe in starvations and confessedly, “lives to eat”. But then just as she enjoys the pleasure of being a gourmet, so does she make it a point to not miss her workout sessions either! “Only diet or only exercise won’t help in overall body weight loss. You have to combine the two” she explains.
A balance of carbohydrates and proteins: She takes a balanced diet with carbs and proteins.
Eat smart: “If it’s a dosa, I have it minus the potato filling; if I am having eggs, I take only the white portion and if I have idlis I substitute coconut chutney with a pudina chutney”. Bottomline: Watch what you eat!
A rice lover: While you may fret at the sight of rice for fear of piling on calories, Deepika being a South Indian and a self confessed rice lover, has never had to shy away from the versatile grain for the fear of weight gain. “I guess my body is so used to rice, that it doesn’t react to it at all”.
Homemade food: “During shoots I eat regular homemade food with dal, two rotis, sabzi, raita, salad or sometimes it is non vegetarian food. But if it’s studio food then I stick to idlis and very light food”.
Breakfast – a must: Deepika has three main meals in a day, breakfast being the most important of them all. “I can’t do without breakfast. I have a huge breakfast – upma, idlis, dosa, parathas – whatever it is, I eat a lot of it.” Now you know why they say, breakfast like a king!
No rice at night: Deepika strictly makes it a point to avoid rice and non vegetarian food at night.
Dislike curd, but: Those who hate having curd, you’ve just got company. Deepika is not the one to like curds, but she compensates for it by having milk and cheese. Do you?
For the picture perfect, Personality – her skin, hair, looks
The first thing in the morning: As soon as she gets up early morning, which is not later than 7 am, is to “have a glass of water”. “Drink lots of water to keep your skin clear” advises Deepika, yes, that is the one thing that sure has contributed to the glow and suppleness of her skin.
Cleanse, tone and moisturize: Deepika’s daily skincare includes cleansing, toning and moisturizing. “Healthy skin needs mild cleansing, for which I use gentle soaps. I use mild products that do not strip my skin of essential proteins”.
Be regular with your hair: Get regular hair cuts, so as to keep the split ends away and condition your hair each time you wash them, so that they remain flowing, and silky.
Dare to experiment: While on one day you would spot her in Jeans and a simple white tee with a hair band, the next day it would have to be a pink flowing dress with a smart up-do and in short pants and sports shoes with a ponytail the next….so keep experimenting too! C’mon girls, let’s go the Deepika way!
Related Link: View Deepika Padukone exclusive
Muscular strength should be maintained at the level which supports the daily activities and allows for emergency physical activities and occasional prolonged periods when adequate nutrition and hours of rest are reduced. Most occupations involve some muscular strain. Sitting for hours at a desk places a continuous strain on the small muscles supporting the shoulders and head. If these small muscles are not allowed to rest or if their circulation is not improved by massage or exercise, they will become fatigued and distractingly painful.
The strenuousness of muscular activity is proportional to the strength of the muscles involved. An activity which is strenuous for a weak muscled individual is less strenuous for another individual with stronger muscles. If a sufficient reserve of muscular strength is maintained daily tasks are performed with greater ease and efficiency, in greater quantities and with less fatigue. As the athlete trains for his event by strengthening himself through increasing loads of work, so the worker and the executive can train themselves the better to withstand their physical stresses through extra loads of physical activity.
The athlete requires daily periods of hard work to maintain a high state of training but those who perform sedentary or moderate work need less frequent and less strenuous periods of extra physical activity. The exercise periods can be made very pleasurable if the work is accomplished in the form of golf, bowling, tennis or other sport. If there is sufficient leisure time, desirable levels of muscular strength can be maintained by such activities as gardening, home workshop activities, fishing, hunting, and camping.
Strengthening Weak Muscles
Muscular weakness may be corrected by working the muscles against heavy loads. The loads should be adapted to the strength of the muscles and increased as muscle strength is improved. Tile rate of improvement will generally be in proportion to the amount of work performed by the muscles. Rapid improvement requires long periods of work. If the load of work is too heavy or the movement too rapid, or if insufficient rest is allowed between the bouts of work, exhaustion will occur and the total amount of work which can be accomplished during the exercise period is diminished.
A properly planned weight lifting program using dumbbells and barbells will give rapid increase in strength of weak muscles. The amount of work can be accurately controlled and the exercise can be adapted to the muscle groups needing the greatest development. Wrestling and gymnastics are also useful for improving muscular strength. In wrestling, however, a weak person usually exhausts himself before he has performed enough work to bring about the desired rate of improvement, Gymnastics tend to develop only the special parts of the body which are used in exercises. Both wrestling and gymnastics have a greater value in the later stages of a strength building program.
A special problem arises in exercises designed to strengthen abdominal muscles. Leg-lifting and trunk-flexing exercises can be performed most easily by contractions of the strong hip flexor muscles, the sartorius, rectus femorus, psoas major, iliacus, and the adductors. Abdominal muscles are brought strongly into play only when the performer contracts them voluntarily during exercise. Assistance can be given by palpation of the abdominal muscles and encouragement of the performer to use his abdominal muscles strongly in the exercise. Autogenous auditory facilitation by means of electrical amplification of the performer’s own muscle sounds assists in increasing the work output and endurance when muscular exercise is difficult.
Cardiac output, pulmonary ventilation, oxygen consumption, carbon dioxide output and heart rate during and after exercise are so closely interrelated in an individual performing a standard bout of work that fairly accurate estimates of all other factors can be made from the measured value or a single factor. Post-exercise heart rate is frequently used because of the ease and convenience of its measurement.
The exercises employed in physical fitness tests place the systems of the body (particularly the cardiovascular system) under stress. Running on a treadmill, pedalling a stationary bicycle and stepping up onto a stool are frequently used because they involve large muscle groups in fairly heavy work but do not demand unusual skills.
Performance is measured by the maximal duration of the effort or by the maximal amount of work accomplished. Physiological effect is estimated from the magnitude of the heart rate changes during exercise and from the rapidity of return of the heart rate to normal following the exercise.
There is a voluminous literature on physical fitness tests and testing. The reader is referred to an excellent review and to articles dealing with applications to industry, to physical education and to medicine.
A test of physical fitness for strenuous exertion has been used successfully to detect alterations in physical condition in subjects on reduced calorie intake and with restricted vitamin B complex in the diet. A modification of the test has been used to evaluate the results of programs of physical training.
The test may be administered periodically to determine whether tim the optimal amount of training is being given, to segregate students into classes so that work will not be too hard for some and too easy for others, and to determine when a student has improved enough to be shifted to another class in which he will receive optimal training. Further modifications of the fitness test have been used in programs of rehabilitation and convalescence and in a study of neuro-circulatory asthenia.
Related Link: Health, Fitness and Training
Seventeen Magazine beauty editor, Annmarie lverson, reveals her own very personal fitness routine-one that you can do when and where you like.
1. Warm Up
Okay, I admit it. I do work out almost everyday. And no, I’m not crazy. I’m just really interested in feeling distressed and looking streamlined in my clothes. But I also have to admit I wasn’t always a jock.
In high school (in Wisconsin, where I’m from) I never had the nerve to try out for volleyball or cheerleading. College at Vanderbilt University in Tennessee was the same story-no intramural sports, no rahrah activities. But in freshman-required PE, I discovered that being in shape didn’t depend on making the team, scoring big points, or showing up for practices.
Instead, the instructor showed me how to become my own personal trainer and create my own routine. How easy is it? You just do an aerobic activity to get your heart going and calisthenics to tone and shape your entire body. You can do it alone, or with a friend. So here’s the workout that works for me… where I want, when I want.
You have to ease your body into a workout. All it takes is TEN MINUTES of nonstop brisk walking, easy jogging, or cycling. Your PORTABLEGYM should include a Jump rope, resistance bands, weights (one to three pounds) and sport shoes.
Go directly from the warm-up to stretches while your muscles are still warm and you have a maximum range of motion.
1 Sit on ground with legs spread to sides. “Walk” hands out from body as far as is comfortable. (If you exercise with a friend, you can ease each other into a stretch by putting your feet together and clasping hands.)
2 While still sitting, place soles of feet together. Grasp ankles with hands, and use elbows to push knees toward ground. Don’t bounce-just press up and down gently.
3 While standing, wrap a band (or a towel) across up per back, and pull while TWISTING torso from left to right until movement feels easy.
4 Slide band up, behind shoulders, and pull shoulders from side to side.
This is the key calorie-burning, fattrimming part of the workout. The trick is to get your heart rate up to an aerobic level for about twenty minutes. Do this with one activity (like running, cycling, or swimming) or do a COMBINATION of two or more activities.
1 Jump back and forth over a friend or a small table. Jumping in the air exerts an amazing amount of ENERGY and sends the heart rate up-just be sure to keep up the pace.
2 When you jump rope, keep feet together and shoulders relaxed. Jump just high enough to clear the rope.
Related Link: Beauty, Health, Fitness & Family