FitSugar

10 Ways to Increase Your Energy

FitSugar — Wed, 15 Oct 2008 05:30:00 -0700

If you're feeling a little sluggish and lack of zzz's isn't the problem, here are some ways to put a little pep back in your step according to MSNBC.com.

Source

View Slideshow ›

Increase Movement to Increase Energy

FitSugar — Mon, 20 Oct 2008 03:30:00 -0700

If you've been feeling extra tired lately, and skipping workouts due to your lethargy, then it's time to rethink your thinking.

Even though it seems a bit counterintuitive, exercise will not strip you of the little bit of energy you may have left in you. In fact, new research has found that sedentary people who seem to always be tired can increase their energy levels by 20 percent and decrease their fatigue by 65 percent just by engaging in regular, low intensity exercise. Even if you're not sedentary, exercise still increases your energy. Drag yourself off the couch and just do it; and use the mantra, "I will feel better when I am done," to keep going.

Source

With Teen Obesity, Inactivity Is Only Part of the Problem

FitSugar — Tue, 10 Nov 2009 14:32:46 -0800

I panic every time I see another "exercise doesn't work!" story - until I read between the lines and learn once again that exercise is a good thing. On the heels of its conversation-starting cover story on the exercise "myth," Time is tackling a new study of teen obesity that claims inactivity is only partly to blame for heavier kids.

Obesity rates in teenagers have triple between 1976 and 2004, with lack of exercise the suspected culprit. But a new report published in Obesity Reviews says that physical activity levels among teens have actually stayed fairly steady. So does that mean that exercise doesn't matter? Hardly, so read more.

Unfortunately, this latest study only looked at activity levels, not eating habits, and the participants were self-reporting on their own habits, which can lead to unreliable data. These figures merely suggest that the increase in teen obesity can't be explained away by teens' lack of exercise, according to Dr. Youfa Wang, the lead author of the study. Here's more:

So does this mean that exercise isn't important in controlling weight? As tempting as that conclusion might be, Wang and other health experts say that's not exactly what the new data show. . . . While exercise may not contribute directly to weight loss, it is critical for maintaining a healthy weight, since it helps calibrate the balance between energy taken in and energy burned off. "The data is too gross, and too general, to assume that [exercise doesn't count]," warns Dr. Janet Walberg Rankin, a professor in the department of human nutrition, foods, and exercise at Virginia Tech. "We need to have a dual approach to weight involving both activity and diet. I would hate for people to take away from this study that activity has nothing to do with weight."

Phew! Thanks, doc. I also hope that's not what people take away from this study. In fact, to me, it says the opposite. If teen obesity is going up because teens have increased their calorie intake without increasing their activity levels, then that seems to say pretty clearly that exercise does make a difference. Do you agree?

Increase Your Energy Today and Tomorrow

FitSugar — Tue, 20 Oct 2009 07:00:52 -0700

It feels like the dreary weather and shorter days conspire to zap my energy. How about you? You can fight back in the moment and the long term with these five strategies.

View Slideshow ›

Celebs Like to Shake It

FitSugar — Fri, 30 Oct 2009 05:50:58 -0700

At first, the Power Plate seems like another gimmicky weight-loss product, but its website features endorsements from fit celebs like Madonna, Courteney Cox, and Hilary Swank. On top of that, it's used by over 60 college and pro sports teams, and the Police brought one with them on their reunion tour. That's some serious ~~celeb~~ street cred.

The secret behind the Power Plate is its vibrating plates. The manufacturer claims that if you stand on it for 10 minutes a day, three times a week, you'll lose weight, tone your body, and improve bone density. To really maximize the benefits of the machine, it's encouraged that you do the same exercises you would do on the floor - sit-ups, for example - on the Power Plate.

Cougar Town actress Cox says the Power Plate was essential in shaping her up for her new role: "The Power Plate machine has dramatically changed my workout. I know that every muscle in my body is being ignited in ways that you can't do with traditional training."

To see a video of Cox's trainer Michelle Lovett demonstrating the Power Plate, read more.

They call the technology behind the machine Acceleration Training: the vibrations transmit energy waves to the body that are able to contract muscles 25 to 50 times per second. This is suppose to help stimulate blood flow, work the muscles harder than ever before, and increase strength and flexibility.

Vibration training is not a new thing in the fitness world (remember the black rubber belts that used to go around the waist to shake off fat?), but it's been picking up steam especially as it garners more backing from the medical community and health professionals.

Studies done on the effects of vibration training show that if used properly, it's more beneficial at building lean muscle mass, improving weight loss, and increasing strength and speed than exercise regimens without vibration training. Researchers warn that the machines should not be used for more than 30 minutes a day due to health concerns about engaging the body in high-amplitude vibrations like back pain or blurred vision.

I remain a little skeptical, mostly because I can't get the Shake Weights infomercial out of my head, but my curiosity is piqued. My gym doesn't have a Power Plate yet, does yours? I'd love to hear what you think of this new workout.

Increase Your Pace Slightly and Burn More Calories

FitSugar — Wed, 28 Oct 2009 09:00:02 -0700

If you're trying to lose weight, cardio is your best friend. Workouts that get your heart rate up, such as running, biking, and using a cardio machine, are the best way to burn calories and reduce your percentage of body fat. Another fact to point out is that the faster you move, the more calories you'll burn. I'm not suggesting that you have to sprint through your entire workout - increasing your pace even a small amount will make a difference. Here are two ways to increase your speed when doing cardio.

Add intervals. After warming up, move at your usual pace for one minute, then increase your speed for one minute, then return to your usual pace for a minute. Repeat this sequence for 30 minutes, and then cool down. Need a plan to follow? Here are some interval workouts for all types of cardio. Remember, interval training is proven to reduce belly fat.
Increase your overall pace just sightly. Running at a pace of 5 mph (12-minute miles) burns 263 calories in 30 minutes. If you run a bit faster at 6 mph (10 minutes per mile), you'll burn 292 calories. It may not seem like a big difference, but if you run five times a week, you'll burn an extra 145 calories.

Increasing your speed when doing cardio won't take a lot more energy, but it'll sure make a difference to your body. You'll burn more calories, which translates to a slimmer, more defined frame. It will also help with your endurance, and make you stronger.

The Lowdown on Exercising High

FitSugar — Mon, 26 Oct 2009 09:00:00 -0700

Recently FitSugar reader mamasitamalita wrote in to ask about her friend who works out while buzzed. Apparently it's more common than I thought, and it's not the only thing people are doing before hitting the gym. An anonymous reader commented

"Sometimes, every once in a while, I will get stoned before yoga or a long run - it helps me to calm down and focus on the task at hand, rather than obsessing about work or personal stresses."

So this brings up another issue. What about working out while high? Although illegal, people still smoke pot, so to find out if it's safe to light up before burning calories keep reading

Reasons People Go Raw

FitSugar — Tue, 13 Oct 2009 10:00:12 -0700

It's World Vegetarian Month and many people are going meat-free for their health, but others are taking their diets to a whole new level - going raw. A raw food diet consists of consuming unprocessed, preferably organic, whole, plant-based foods, at least 75 percent of which should be uncooked.

A raw-food eater might enjoy uncooked veggies, fresh and dried fruits, nuts, seeds, seaweed, soaked dried beans, young coconut milk, and sprouted seeds and breads. The other 25 percent of a raw foodie's diet includes foods that are lightly cooked in a dehydrator, but foods can't be heated above 116° F, because it's believed to destroy valuable enzymes that help our bodies digest and absorb our food. If the good stuff is destroyed, what's the point of eating healthy foods?

Here are some reasons I've heard people give for deciding to go raw:

It's a simple, natural diet, devoid of artificial and processed foods.
For increased energy.
To improve appearance of the skin.
To improve digestion, and prevent constipation.
For weight loss.
To reduce the risk of heart disease.
To eat in a humane way.

Going completely raw may not fit your lifestyle, but it can't hurt to add some raw meals and snacks into your diet. For some raw-food recipes, read more.

	Edamole (substitute minced hot pepper for hot sauce)
	Mango Red Pepper Salsa
	Mixed Nut Butter (use raw nuts)
	Chickpea, Carrot, and Currant Salad
	Corn and Black Bean Salad

If you have a raw food recipe to share, post it in the Healthy Recipe group.

Why We Overeat: Lack of Sleep

FitSugar — Tue, 22 Sep 2009 03:47:24 -0700

We know that healthy portion sizes are the way to go if we're trying to slim down or maintain a healthy weight. So why is it that we're so quick to overdo it when it comes to eating? Health magazine suggests one reason may be that you're not getting enough Zs. When our bodies don't get the proper amount of sleep, two weight-related hormones are affected - leptin and ghrelin. These hormones are responsible for controlling your appetite and making you feel full. In a recent study, participants who slept for only fours hours had an 18 percent decrease in leptin, the hormone that tells the brain you've had enough food. On the other hand, ghrelin, the hormone that triggers hunger, showed a 28 percent increase. That means if you're not getting enough sleep at night, chances are your appetite will be increased when you're awake, so you'll end up eating more than you would if you were well-rested. The problem is sleep-deprived people tend to reach for sugary, high-carb foods for quick energy and comfort, which translates to weight gain.

So break the cycle and be sure to get at least seven hours of sleep a night. If you're feeling tired during the day, reach for a food that contains high-fiber carbs, such as oatmeal, whole-grain bread, and whole-wheat pasta. Eat it with protein to feel full longer and have sustained energy.

The Skinny On: Volumetrics Diet

FitSugar — Tue, 22 Sep 2009 12:30:39 -0700

In a recent post about which diets match your personality, one diet mentioned was The Volumetrics Eating Plan. Designed by nutritionist Barbara Rolls, PhD, it's based on the simple fact that people love food. It doesn't deprive you of any types of food, since limiting your diet too severely can cause you to binge and won't help you lose weight.

Volumetrics is based on the idea that you should fill up on low calorie foods that make you feel full. So you're encouraged to eat foods that are considered "less energy dense foods," which have a high fiber and/or water content. This includes non-starchy veggies, nonfat milk, and soup broths. High density foods include crackers, chips, cookies, candy, nuts, and oils, and should be limited.

Want to hear more about this diet and what the experts think? Then read more.

In Rolls' book, there are tons of recipes that involve lowfat tricks to cut out oil, butter, cream, and eggs, opting for skim milk, egg whites, yogurt, and applesauce instead. Many of the meals are water-based and contain lean proteins such as soups, casseroles, and stews, while many of the dessert recipes are fruit-based.

This eating plan isn't just about food. It also encourages you to increase your physical activity and to record what you eat and how much you exercise in a journal. Don't expect to lose massive amounts of weight at once on Volumetrics. This eating plan will result in slow and steady weight loss.

Experts feel Volumetrics can make sense for a lot of people, but that it's not for everyone. Since hunger isn't the only reason people chow down, those who tend to be emotional or social eaters may have a hard time limiting their food intake, even when their stomachs feel full. It also won't work for people who have busy schedules and don't have the time to cook up special meals.

Have any of you tried Volumetrics?