FitSugar

Reminder: Exercise AND Eat Right

FitSugar — Fri, 02 Nov 2007 08:45:00 PDT

New research has found that when some people increase their physical activity, they also increase how much they eat. For those of us who have found ourselves starving after sweating our butts off at the gym, this new bit of research is hardly enlightening.

The issue is that if you don't watch what you eat, you won't reap all the benefits that you should be getting from all your hard work at the gym. So take this post as an opportunity to remind yourself to exercise and eat right. Doing one without the other is not nearly as effective as doing both combined. Keep in mind it really doesn't take that many calories to eat past the progress you made from exercising-exercise does not give us a license to eat an oreo pizza everyday for dessert.

Keep up the good work of working out and eating right and you'll be just fine!

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Yet Another Reason to Exercise and Eat Right

FitSugar — Thu, 21 Jun 2007 02:00:00 PDT

A new study, published in the Journal of Clinical Oncology, found that if a woman, who has survived breast cancer, eats at least five servings of vegetables and fruits a day and walks briskly for 30 minutes, six days a week, her risk of death from breast cancer, goes down by 50 percent. Those who were both physically active and had a healthy diet were much more likely to survive through the follow-up period than the rest of the study group. Moral of the story? Both exercise and eating healthfully are key components to living longer, period. So if you don't do both, then you probably should start.

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Countdown to the Big Day: How to Hire a Personal Trainer

Leta Shy — Mon, 14 May 2012 14:50:46 PDT

You're hiring a caterer, florist, and wedding planner, so why not also enlist the expertise of a personal trainer? If you're trying to lose weight for your wedding, having a trainer can be one of the best ways to help you reach your goals. But since you're on a timeline, it's important to ensure you're getting what you need from your training sessions. Here's how to hire the right personal trainer before you walk down the aisle.

Start early: Personal trainers can help you get results fast, but they're not miracle workers. Waiting too late to lose the weight can add unwanted pressure, which can make workouts stressful and ineffective. To ensure you have enough time to lose weight the healthy way, celebrity trainer Tracy Anderson recommends that future brides start shopping for a trainer at the beginning stages of their wedding planning (like when you start looking for the venue).
Know your goals: Your personal-training package will start with an initial assessment of your fitness level, but you should have an idea before you begin your trainer search of what you want to get out of your sessions. Are you already a pro on the elliptical but want to know how to get your arms in strapless-wedding-gown shape? Do you need your trainer to recommend a healthy eating plan to complement your time in the gym? Knowing what you want in a trainer helps you both ask the right questions before designing your fitness regimen.

Read on for three more tips for picking a personal trainer.

6 Best Ways to Flatten Your Belly By Summer

Prevention — Mon, 07 May 2012 04:33:32 PDT

We are pumped to share one of our fave stories from Prevention here on FitSugar!

By the Editors of Prevention

A toned, flat tummy is a goal many of us strive to achieve in time for bathing suit season, but endless crunches and ditching all your favorite foods until July 4th isn’t the right-or fun-way to do it. A sculpted core and trim tummy can be attained by incorporating small changes into your day, like holding in your abs while you walk and adding the right healthy fats to your diet. In our lean belly guide, you’ll get diet and exercise tips that will help you eliminate hard-to-reach ab flab and reveal a sculpted, sexy midsection. Here, learn 6 ways to flatten your belly by summer.

Make Time For Cardio
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.

Top 10 Reasons Your Abs Exercises Aren’t Working

Fight Fat With Fiber
For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.

More flat-belly tips after the break.

4 Bad Habits Keeping You From Reaching Your Fitness Goals

Laura Marie Given — Thu, 03 May 2012 14:21:11 PDT

You may think you're right on track with your fitness regimen, but if you're not seeing the results you expect, these surprising bad habits may be to blame. Sure, there's something to be said for a steady schedule, but do you remember to switch it up every once in a while? From unreasonable goals to dull solo workout sessions, here are four bad patterns to avoid if you're hoping to improve your fitness routine.

You make unrealistic gym plans: If you don't have the time or physical energy to run for an hour, then don't try to force it. Remember that every little bit counts and making yourself do too much can be the quickest way to get injured - or make you give up altogether.
You only exercise solo: Including friends in your fitness routine can be a great way to stay motivated. Not only will they keep you accountable, but they can also share tips and tricks of their own. Hesitant to reach out? Learn the benefits of a workout buddy and ask pals to join your plan.
You stick to what you know: Stepping outside your comfort zone and surprising your body with new, challenging exercises helps you to break through plateaus and stay in shape. It's important to mix up your fitness routine: fresh workouts keep you from getting bored, and you'll have the chance to work different muscle groups for a well-rounded routine.
You ignore hunger signals: If you don't properly fuel your body, you won't be able to push it during tough gym sessions. Learn what to eat (and when) before working out so you have plenty of energy to maximize your fitness potential.

Do you have any tips for a successful fitness program? Share them in the comments below!

Another Reason to Sleep More: Weight Gain Linked to Lack of Zs

Leta Shy — Tue, 01 May 2012 17:17:17 PDT

We know that not getting enough sleep puts you at a higher risk for obesity, among many other complications. And sleep experts have also warned that getting too much sleep has its own set of risks, like heart disease. But a new study has found that, when it comes to the bathroom scale, getting less sleep may be far worse for you than too much.

Scientists who looked at 1,000 sets of twins found that the siblings who slept fewer than seven hours per night were likely to weigh more because of genetic factors. In comparison, the siblings who slept seven to nine hours (or more than nine hours) weighed less and were less likely to be affected by any inherited obesity genes. In fact, the researchers think that getting enough sleep is a major element in how much a person's body weight is influenced by any genetic predisposition to being overweight or obese.

When you're already exercising regularly and eating right, it's nice to be reminded that sleeping more - especially if you are sleep-deprived - can give you that extra push when it comes to weight loss, no matter what body-weight issues you've inherited.

Anything Wrong With Working Out First Thing in the Morning?

FitSugar — Sat, 28 Apr 2012 18:50:30 PDT

With work and family responsibilities, and feeling drained in the evening from a long, busy day, often the only time you can squeeze in your workout is to set your alarm for four, five, or six in morning to sweat it out then. Early morning workouts are a great way to start the day and relieve any pre-work stress. Plus getting it done first thing in the morning means you don't have to worry about fitting it in during the rest of your crazy day. With that said, there are some things you need to consider if you choose to exercise in the a.m.

Since you're getting up pretty early, make sure you're not compromising on getting enough shut-eye. Most people need about seven to eight hours every night, so be sure to hit the hay early enough to get your sleep quota. While getting in regular exercise can help you lose or maintain your weight, not getting enough sleep can actually slow down your metabolism and cause your body to store fat, undoing the good you're doing by making time to work out.

Also, because you've been without food for at least eight hours, you'll need to eat a little something to give your body enough fuel to work out. Exercising on an empty stomach causes your body to hold on to fat and target your lean muscles for fuel instead, breaking down the muscles you're working so hard to build. Your lean muscles also help to boost your metabolism, so you definitely don't want to lose them. Eat a little something that includes easily digestible carbs and protein. If you're not sure what's appropriate, here are tips on how to choose the right pre-workout snack.

Before hitting your cardio workout at full speed, make sure you warm up for at least five minutes first. It'll make your body and mind more alert, which will help prevent clumsiness that can lead to injury. Stretch and hydrate after your workout, and refuel with a healthy post-workout snack or light breakfast that includes protein and carbs.

What Keeps The Five-Year Engagement's Emily Blunt Healthy and Fit

Michele Foley — Fri, 27 Apr 2012 09:33:16 PDT

If the movie trailer for The Five-Year Engagement is any indication, then we're in for a treat! The romantic comedy is set to hit theaters tomorrow, and to celebrate, we're taking a look at how its star Emily Blunt stays so healthy and fit.

She lets herself indulge: Emily has been vocal about avoiding strict diets (with the exception of shaping up for a few movie roles), instead choosing to enjoy things in moderation - whether that be pasta, cheese, or any other food commonly off limits. But, when it's time to let loose, she gives herself a free pass. Emily told Women's Health that while on a trip to Paris, she did nothing but "eat cheese and bread."

She keeps active in her relationship: Whether it's touring the Hamptons on bikes or surfing on a Hawaiian getaway, Emily and husband John Krasinski are never content to just sit at home. But perhaps the best motivation keeping the pair fit are the almost-daily walks they take together with Finn, their red Labrador.

Learn what Emily's fitness routine is after the break!

Beyoncé's Fit Philosophy

Leta Shy — Wed, 25 Apr 2012 11:05:51 PDT

How does someone become crowned People magazine's World's Most Beautiful Woman? Genetics, of course, play a major part, but so does having a healthy and happy lifestyle. Here's how 2012's winner Beyoncé has stayed fit throughout the years.

She's realistic: "I can't eat what I want, and I can't not go to the gym," Beyoncé told Self. She also has the right outlook; she knows that there isn't a quick fix when it comes to a healthy lifestyle. "The truth is, it's a lot of sacrifice. It's more about your mental strength than physical strength. You have to push yourself. It doesn't matter what trainer you have. And it doesn't matter what program you're on. You have to be healthy and make the right choices," she said.

She saves time: Beyoncé is a fan of celebrity trainer Marco Borges, who trains her using his signature Power Moves philosophy. This system helps Beyoncé save time since it relies on exercises that work several muscle groups at once. She also saves time by interval training, alternating between sprinting and running while on the treadmill, to burn more calories in a shorter amount of time.

Learn more about Beyoncé's diet and fitness routine after the break!

Make Your Workout Count: 5 Ways to Feel the Burn

Leta Shy — Tue, 24 Apr 2012 16:01:58 PDT

Pushing yourself during a workout can help you see results faster as well as make you that much stronger. Make sure your muscles feel the burn while you exercise with these tips.

Fuel up correctly: If you are prepping for an intense workout, make sure you fuel up properly beforehand. Eating too much or too little (or the wrong things) can lead to feeling sluggish and crampy before you're even halfway through your workout. Instead of setting yourself up for an abbreviated gym session, read these tips on finding the right pre-workout foods to help set yourself up for a good workout.

Up the intensity: At least some of your workouts should include high-intensity training - not only does it help you burn calories faster, but it also challenges your body to perform better in the long run. If you need some inspiration, try this tabata video workout or these intense cardio ideas for those who hate the treadmill.

Keep reading for more ways to feel the burn.