FitSugar

Why Weights?

FitSugar — Wed, 14 Jan 2009 09:00:00 PST

Some women fear strength training, but lifting weights twice weekly will probably not get you Madonna's arms. So don't skip it; there are many reasons to add resistance training to your fitness routine and here's a new one. Combo workouts that include both cardio and strength training are more effective at curbing appetites, which for most of us is a good thing.

Participants in two 16-week studies performed in South Africa and the US who combined aerobic and strength training elements in all their workouts had the greatest control over their intake of carbs, fats, protein, and overall calories when compared with groups who did these two forms of exercise independently. Recently we learned that running had a greater impact on appetite reduction than weight training, but now it looks like combined they are even more effective. Researchers feel that the one-two punch of cardio and weights somehow alters the metabolism making exercisers feel full sooner.

Next workout warm up with 20 minutes of cardio and keep your heart rate up with a circuit workout. If you need a workout to follow, I have a few circuit workouts for you to try.

Source

Jillian Michaels's Top 5 Snack Picks

Fitness Magazine — Tue, 24 Jan 2012 06:20:00 PST

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

Don't you ever wish you could take a peek in the pantry or gym of the fitness and diet pros you see on TV to see if they really practice what they preach? We do, too! That's why we asked Jillian Michaels, celebrity personal trainer, author, motivational expert, and soon-to-be mom (!), to share her top snack picks that keep her energy high on even the busiest of days.

"These snacks are quick, easy, and they all taste good. Plus they're preservative-free, contain no trans fats, MSG, high-fructose corn syrup, artificial flavors, colors, or sweeteners," Michaels says.

Hummus and veggie sticks."This is an incredibly healthy snack that's filling and tasty," she says. The protein from the chickpeas in the hummus and the fiber from the veggies will keep you satisfied.

One hard-boiled egg and one piece of fruit. This combo offers an ideal proportion of healthy fat, protein, and carbohydrates.

Barbecue or sweet potato popchips. "A serving of popchips is packed with flavor and a great savory, salty crunch," Michaels raves, and the 100-calorie bags are handy for on-the-go eating.

Read on for the rest of Michaels's healthy snack picks!

More from Fitness:

The Secret to Jillian Michaels's Amazing Arms

Makeover Mania: the Best Celebrity Body Makeovers

The Top 10 Workout DVDs of 2011

From the Community: Blake Lively Video Workout

Fit Community — Fri, 16 Dec 2011 02:38:11 PST

Want to get a long and lean body like Blake Lively? FitSugar reader FitFabCities developed this video workout based on a circuit from Blake's celebrity trainer.

Blake Lively is in amazing shape; she has great muscle tone while still keeping some curves - a combo that looks killer in all those fabulous outfits she wears. To get in shape for The Green Lantern, Blake worked with one of my favorite celebrity fitness trainers, Bobby Strom, who is also responsible for Jessica Biel's Blade Trinity body and Britney Spears's "Oops I Did it Again" body. Together, Blake and Bobby did lots of circuit training where they worked the core, then upper, then lower body. You can tone up like Blake, too, with this workout video inspired by those circuits . . . grab a set of dumbbells and a stability ball (or chair) and you are good to go!

Learn more about this workout after the break!

8 Tips For a Healthier Brunch

FitSugar — Sat, 03 Dec 2011 19:42:25 PST

Weekend brunch is one of my favorite meals, but with all the deliciously decadent foods to choose from, like a Belgian waffle smothered in maple syrup and whipped cream, it's easy to overindulge. To avoid having to spend the entire afternoon in a coma on the couch, here are some tips for making your weekend breakfast as healthy as it is satisfying.

Load pancake batter with fruit: Mix in at least three different kinds of fruits such as blueberries, raspberries, cut-up cherries, apples, or bananas. With all that fresh, warm fruit, you might even skip the maple syrup.
Don't stop at oatmeal: Any cooked grain makes a hearty and satisfying breakfast. Cook up some brown rice, farro, quinoa, polenta, or millet and add yogurt, nuts, and fresh fruit.

I'm just getting started, so keep reading to check out my other tips for a healthier brunch.

6 Weekend Weight-Loss Tips to Slim Down

Shape — Thu, 09 Jun 2011 03:44:06 PDT

We are excited to share one of our fave stories from Shape here on FitSugar.

After a week of spartan lunches, rigorous workouts, and sleep-depriving presentations, it's easy to feel you've earned a happy hour margarita and a plate of cheesy nachos. But topping off a tough week in this way can undo all your hard work and even pack on the pounds. According to a study from the University of North Carolina at Chapel Hill, women consume about 115 more calories on Friday, Saturday, and Sunday than they do on weekdays. "Those extra 300 to 400 calories can leave you nine pounds heavier by the year's end," says Barry Popkin, Ph.D., the study's lead author. Fortunately, when armed with the right advice, it's possible to avoid the most common dietary traps while savoring that delicious downtime. And you may even wake up on Monday a little slimmer. Not a bad way to start the week!

FRIDAY

Overdoing It at Happy Hour
Alcohol isn't only high in calories, it also diminishes resolve - making it harder to keep your hands out of the pretzel bowl.

Keep reading to see the solution to this and many more weekend dilemmas!

Healthy Dose Link Time: How to Clean a Yoga Mat

FitSugar — Tue, 30 Aug 2011 10:09:47 PDT

Get the funk out! The best way to clean a yoga mat - Mind Body Green
The things you should know before buying athletic shoes - Real Simple
Cheap and healthy meals that cost less than a Lincoln - Fitbie
Seven steps away from a calmer, more collected you - Health
The workout routines that get celebs like Jessica Biel and Sandra Bullock ready for the big screen - InStyle
Ways to trick yourself into fitness - Fitness
10 ways to get fit without any equipment - Fit Bottomed Girls
Unusual flavor combos that add flavor, not fat - Daily Spark

Gear Review: Ibex Synergy Tank

Jenny Sugar — Tue, 14 Jun 2011 00:25:02 PDT

After posting the 10 Affordable Fitness Tops Under $40 slideshow, a few of my friends said they actually prefer tops without attached shelf bras. They want to be able to wear their sports bra to get the support they need without the oh-so unattractive uniboob. If you're well-endowed, I'm sure you can relate.

I've always been a fan of Ibex, and I recently got their bra-less Synergy Tank ($55), and I'm in love. To find out why keep reading.

Gear Review: Lululemon Hot Yoga Hobo Bag

Leta Shy — Wed, 03 Aug 2011 03:49:50 PDT

Considering my everyday handbag is large enough to carry more things than necessary, I was happy to receive the roomy Lululemon Hobo Bag ($118) for review. At 15 inches wide by 13.5 inches tall, this bag is made to fit everything you'll need before and after your workout, whether that's a sweaty Bikram class or a heart-pounding gym session.

After a few weeks of trucking the bag to and from work, the gym, and yoga class, I've gotten used to being able to lug around more gear than I probably should. For one, the Hobo bag holds its shape whether it's packed or empty, which makes it easy to fill when I'm getting my gear ready at night. A surprising number of pockets and compartments makes gym organization easy too - there are three interior mesh pockets, one zippered, for small items (most pockets have a label, like "before," "after", "keys," and, naturally, "chocolate"), not to mention a strap to hold your yoga mat (it will stick out of the unzipped top). On the outside there are two large zippered compartments that can fit your clothes, and two outside pockets for anything from a yoga towel to your phone; they also have toggle ties, which will keep your water bottle from spilling. With these organizational amenities it's no wonder the bag can fit everything I need; in addition to my shoes, sports bra, pants, cosmetics bag, and multiple workout shirts, I'm able to stuff my laptop in it as well.

Read on for more on my thoughts about the Hot Yoga Hobo.

How Melon Ruined My Run: Dos and Don'ts of Pre-Workout Snacks

Jenny Sugar — Mon, 06 Jun 2011 09:54:28 PDT

While preparing a luscious fruit salad for a friend's barbecue, I noshed on a bunch of diced melon and then decided to go for a run. Five minutes into my workout, I experienced one of the worst cramps in my belly. I tried everything to make it go away: massaging it, slowing down my pace, and raising my arms in the air, but walking was the only thing that helped. I cursed that stupid cantaloupe and watermelon for ruining my run.

Learn from my mistakes and choose an appropriate pre-workout snack.

Fiber is not your friend. All that bulk that gets things moving in your system is bound to prevent you from moving when you exercise since it can cause gas pains and may even necessitate a trip to the ladies room.
Go for a combo of protein and carbs. Carbs rather than protein offer your body fuel, so make sure your snack has an emphasis on carbs. Simple carbs are best since they digest more easily than complex ones.
Avoid foods that personally give you gas. A ripe pear with a handful of nuts might be the perfect pre-hike snack for your best friend, but that dangerous combo could be a tummy time bomb for you. If you've had bad luck with a food giving you gas in the past, it's not the best choice for your pre-workout snack.
Remember it's just a snack. You don't need to eat a large quantity of food. If you do, chances are you'll end up with cramps or a feeling of sluggishness.
Choose energy bars wisely. Look for ones that contain 200 to 250 calories, about 40 grams of carbs, 10 grams of protein, and less than five grams of fiber.
Timing is everything. Nibble on your snack about 30 minutes before setting out on your sweat fest.

Need some snack ideas? Keep reading for a list of my favorite pre-workout snacks.