FitSugar

12 Ways to Burn More Calories

FitSugar — Mon, 07 May 2007 11:00:00 PDT

We are always looking for a few extra ways to burn a few extra calories.

Health.com is on it -- They have come up with a list of twelve ways you can burn more calories during your next workout:

Jog Through Water. It's one of the most strenuous activities you can perform, since water is about 12 to 15 times as resistant as air. Running at your hardest, you can burn about 17 calories per minute-at least twice as much as you would burn running on pavement.
Start Fast. Researchers at the College of New Jersey found that after a short warm-up, cyclists who punched up the intensity during the first half of their workouts and then cruised for the second half burned about 10 percent more calories than those who started slow and finished fast.
Warm Up Before You Lift. A short spin on a bike or jog on a treadmill (enough to get your heart rate up) warms your muscles and tendons and gets fluids flowing in the joints; this increases your muscles' elasticity, allowing you to handle heavier weights and endure a longer workout.
Sign Up For Hip-Hop. Surprising your body with a new dance or sport forces it to work harder because it's doing unfamiliar movements and using muscle groups in different ways. In the process, you'll burn more calories than you would by doing the same old routine.
Work Out in the a.m. Research has shown that people who exercise in the morning keep their metabolism elevated for hours and thus get a jump on burning calories. Studies also show that people who start each day with a workout tend to stick with their programs longer.
Fuel Up First. Grab a banana before you hit the gym, and it may actually help you slice off more calories in the long run. Shoot for 100 to 200 calories to nibble on: Yogurt, a piece of fruit, peanut butter and crackers, or half an energy bar are all excellent choices.

There's six more great ideas, so

Use the Surge Strategy. After a warm-up, push yourself a bit harder than usual for a short surge, then slow down to a more moderate pace to recover. Repeating this pattern several times in a single session will give you a higher calorie tally than you'd earn if you kept your pace steady.
Do a Triathlon at the Gym. Simply split your 30- or 45- minute workout into three segments-for example, pedal on a stationary bike, power-walk on a treadmill, and step onto an elliptical trainer for 10- or 15-minute bursts with no rest in between. You'll keep up your heart rate and increase the burn.
Take to the Sand. By walking or running on the beach, you'll use 20 to 50 percent more calories than you would going at the same pace on a hard trail or asphalt.
Don't Slouch. Propping yourself on your arms while you're using the elliptical trainer, stair-climber, or treadmill makes the routine feel easier, but it gives you a less-challenging workout. Be sure to maintain a neutral spine to protect your back, keep your abs tight, and go easy on the handrails.
Use Your Arms. To make the most of a 45-minute workout, try total-body activities such as rowing, swimming, or cross-country skiing. You can even gain a slight uptick by exaggerating your arm swing while you walk.
Tune in to Your Muscles. Concentrate on using your abdominal muscles, hips, and quadriceps to power up your walk. And when you come up during a crunch, instead of allowing your mind to wander, focus on contracting your abs and moving your ribs closer to your hip bones.

Source

5 Tips to Feel Slimmer by Tomorrow

Laura Marie Given — Fri, 06 Apr 2012 01:19:29 PDT

Sometimes - especially during bikini season - plans come up at the last minute, and you wish you could feel thinner in a snap. While there aren't any instant fixes, there are definitely a few ways to feel leaner fast. If you're hoping to get slim quickly, follow these five steps to feel better by tomorrow:

Skip the salt: Avoid that puffy, bloated feeling by steering clear of the saltshaker. Feel like you're retaining water? Try these tips to cut down on salt and choose seasonal Spring foods that naturally detox. That swollen sensation will be gone in no time.
Catch plenty of z's: If you're tired and dragging, you won't have the drive to exercise. Sleep deprivation also stimulates the appetite - ever noticed that you eat more when you're worn out? Avoid an unnecessary binge and stay energized by crawling into bed a bit earlier and getting a good night's rest. To help you have a restful night, check out these tips for getting quality sleep.
Get moving: A good sweat session can definitely help your body detox, but on top of the physical benefits, there's the immediate post-workout confidence boost. Whether it's a quick walk or long jog, fitting in some exercise is a surefire way to feel leaner.
Sip some H2O: Water does wonders to beat belly bloat, so swap out sodas and sports drinks for a tall glass of H20. Looking for some extra flavor? Toss in some sliced fruit or fresh mint to give your slim-down drink better taste without too many calories.
Cook at home: When you dine out, it's tough to know exactly what's on your plate - not to mention the heaping portion sizes. Do your body a favor by stepping into your kitchen for a home-cooked meal. That way, you're sure of which ingredients are used, and it's easier to stick to smaller portions.

Alessandra Ambrosio's Secret to a Feel-Good Pregnancy: Staying Fit

Jenny Sugar — Wed, 28 Mar 2012 15:47:23 PDT

Victoria's Secret model Alessandra Ambrosio is loving the third trimester of her second pregnancy and has no complaints. Without experiencing the usual discomforts of pregnancy, she told People magazine, "I feel really good. I love this pregnancy. It's been really easy. I haven't gotten really nauseous or anything." The VS Angel's secret to feeling great is keeping up with her fitness routine. She says,

"I've been very active. I've been exercising. I've been going for walks and doing yoga. Playing with my daughter all the time gets me in good shape I guess."

Alessandra practices yoga to stay in shape while she's modeling, but it's also an excellent way to stay strong, limber, and calm when you're a momma-to-be. While it's so important for an expectant woman to stay active during her pregnancy, here are some things to keep in mind during each trimester to ensure your fitness routine promotes a stress- and injury-free pregnancy.

First Trimester
Even if you were exercising regularly before becoming prego, it's important to get the OK from your doctor or midwife before continuing. If running, swimming, biking, hiking, strength training, and doing yoga were part of your routine, go ahead and continue those workouts, just modify the intensity as needed. Now is not the time to do anything new or more intense fitness-wise (it's best to wait till after baby to start training for that marathon). Avoid contact sports or activities that put you at risk for falling such as rock climbing or horseback riding.

Early pregnancy symptoms such as nausea, sore breasts, extreme fatigue, the need to hit the bathroom more often, and hunger cravings can get in the way of your workouts, but it's important to listen to your body. This might mean walking instead of jogging, taking more breaks, snacking during workouts, or taking entire days off to nap instead. Your body is busy at work growing that little one, so don't worry about toning down your routine. Most women start to feel better in the second trimester, so look forward to working out more regularly then.

Continue reading to find out tips for exercising in the second and third trimesters.

Mistakes That Could Ruin Your Morning Workout

Jenny Sugar — Thu, 09 Feb 2012 14:50:47 PST

If you work or go to school full time, getting your sweat on in the wee hours of the morn is probably the only time you can fit it in. Kudos to you for resisting the urge to hit the snooze button and skip out. Make setting your alarm and pulling yourself out of bed worth all the effort and avoid these morning exercise mistakes.

Not eating: It's super early, but you need to eat in order to fuel your workout. Munch on something small while you're getting ready, like half a banana or half a piece of toast with a little peanut butter. You'll not only avoid the gnawing hunger pangs, but you'll also have an extra pep in your step to exercise harder or longer than you would on an empty stomach. When you get home, you can enjoy your usual breakfast, which is always something to look forward to.
Loading up on fiber: While it's important to eat a little something, you don't want to load up on bulky fiber that can make you feel too full or upset your stomach.
Not hydrating: Aside from food, you also need water. Definitely don't down half a gallon before you hit the gym because too much water can cause cramping, but make sure you sip a short glass of H2O while enjoying your small snack.
Not laying your outfit out the night before: You don't have oodles of time in the morning, so don't take away from your exercise time by scrambling to find your missing sock. Plan your outfit before you go to bed so you can just slip it on and go.

Keep reading for more morning exercise mistakes to avoid.

Running With a Bun in the Oven

Jenny Sugar — Sat, 12 Nov 2011 18:30:06 PST

When I became pregnant with my first, it was important to keep up with my healthy lifestyle. Running was always a big part of my exercise routine, so if you were an avid runner who now has a baby on the way, here are some tips for keeping up with your running routine.

As soon as you find out you're expecting, talk to your OB about continuing with running. Chances are your doc will encourage you to stick with it, but it's always good to be cautious when it comes to your growing baby.
Don't expect to do what you used to do pre-pregnancy. You'll probably need to slow down your pace, take it easy on hills, stick to even terrain to prevent falling, take breaks often, and decrease your distance.
Along the same lines, don't push yourself too hard physically. This is a time to maintain your fitness level, so signing up for your first full marathon isn't the best idea.
Listen to your body from day to day. Throughout your pregnancy, there may be days (or weeks) when you may not be feeling well or energetic enough for a four-mile run, so wogging - doing a combination of jogging and walking - may be a better option. Run (or wog) on days you feel like it, and walk on days you don't.
Your body is going through many changes physically with all the growing and expanding it's doing, so while running, stop if you feel a pull, twinge, pain, or cramp.

For more tips on running while pregnant, keep reading.

Beginner's 5K Training Schedule

Susi May — Wed, 23 Feb 2011 11:13:49 PST

Running your first 5K race is a magical thing! You train, you run, and you realize you like the adrenalin of the race and crossing the finish line is a unique high. Many consider the 5K distance a gateway race; meaning completing this distance leads to other races. If you can run 3.1 miles why not try for 6.2 and compete in a 10K? Why not tackle a triathlon?

Since many of you listed running a 5K as one of your fitness goals for the 2011, I thought it best if you trained with a plan. Physical therapist and running specialist Julie Ann Dougery of the CMPC Running Clinic created this 5K training schedule just for FitSugar. Her goal is to help you run a 10-minute mile race and train injury free. Before starting this 11-week schedule, which starts on a Wednesday so you could start tomorrow, you should be able to run 20 to 30 minutes continuously without pain. The plan has you running three days a week, supplemented with cross training - but be sure to rest at least one day a week.

Check out the training plan.

10 Sneaky Toning Moves You Can Do at Work

Self — Wed, 15 Jun 2011 04:30:38 PDT

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

Your office nemesis isn't that know-it-all in the cubicle over, it's lurking right beneath you: your chair!

The more you're sitting, the less calories you're burning... not the ideal bikini body plan.

Picture this: when sitting, your activity in your muscles drops and the calorie-burning rate decreases to just about one per minute. And, women who spent more than six hours per day of sitting (less than a full day of work!) had a 37 percent higher death rate, according to a study from the American Cancer Society. It's scary stuff.

Since I haven't quite mastered the art of jogging while responding to emails, I asked creator of the MELT Method Sue Hitzmann and creator of FitKit Office Amie Hoff to share tips for combating the effects of being chair-bound. And since turning your office into a pseudo-gym can garner a few strange looks, they've kept their exercises as sneaky as possible. Just tell your bosses what's good for your health is good for their bottom line, and try to convince them to bring these healthy vending machines to the break room!

Check out these easy moves after the break!

Got the Day Off? Get Out With Your Pup!

PetSugar — Mon, 30 May 2011 03:32:39 PDT

It's Memorial Day and I'm using today to take an extra long walk with my Boston. He's a fairly energetic dog who can walk quite quickly (as long as it's not too hot), and we're gonna go on a street roaming adventure! I know some of you have big dogs and others have little ones, so everyone's speed needs will be different. Here are a few tips to keep in mind when taking to the streets with your pups:

Make sure you walk at an appropriate tempo! If your pet is huffing, wheezing, or trying to stop, he may be trying to tell you something - you both can slow down and smell the roses.
If your dog is tugging and pulling the leash, he may not be acting naughty, he could just need more exercise. Walking quickly, or even jogging, with higher energy breeds can help them work off steam and (hopefully) be a bit calmer when it's rest time!
Some pooches, North included, enjoy mixing it up. Try walking quickly for part of the time, and more of a stroll for the rest. This allows doggies, and you, to burn off a tad more calories, but not come home totally pooped. I like to walk on a street busy with people, then duck onto side streets for this purpose. On the busy streets, we have to navigate the crowd and my dog wants to sniff "hi," but on those quiet streets, he's ready to pick up the pace!

As always, if it's hot where you are, carry water and take breaks on any long walks. Getting fit should be fun for you both!

10 Things to Know Before Your First 5K

Shape — Thu, 12 May 2011 05:12:22 PDT

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

You've signed up, you've logged the training miles and race day is almost here! Taking on a 5K can be both an exciting and nerve-wracking experience. Here, find the best tips when it comes to running for beginners. These will help you maximize the enjoyment out there - and make your first race fun, fast and stress-free.

Get Your Z's Two Nights Before. Pre-race jitters tend to strike the night before the race, interrupting your sleep. When it comes to running for beginners or even experienced racers, trust that this is normal and will not influence your race. Prepare yourself instead by getting quality sleep two nights before the race and taking that day completely off from any activity.
Keep It Light. During race week, your running mileage should decrease. At this point, your training is really about "storing up" rest so your legs are ready on race day. During the week, include two to three short runs with a few, small pick ups - short, snappy segments that get your legs moving faster and prepare you for the faster tempo of the race - to keep your legs fresh. Two days out from the race, take a day off for total rest. The day before the race, do a short (20-minute) run with up to five pick ups under 45 seconds to sharpen your legs.

See seven more race-day tips after the break!

Reese Witherspoon Steps Out With a Foot Injury For Mother's Day With Her Kids and Jim

Katie Henry — Mon, 09 May 2011 07:49:17 PDT

Reese Witherspoon returned from Australia over the weekend just in time to spend Mother's Day at home with Ava, Deacon, and Jim Toth in LA. The foursome visited church yesterday and she stepped out after the service holding hands with Deacon and wearing a removable soft cast on her left leg. Reese Witherspoon wore black peep-toe stilettos alongside her Water For Elephants costar Robert Pattinson during a photocall in Sydney on Friday, so it seems the injury is fairly new. Rob managed to depart from Oz unscathed and he was spotted heading out of the country with his guitar in hand later. Reese will have time to recuperate her foot with her next film, This Means War, not scheduled for release until later this year, though she may need to take a break from her usual daily jogs.