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.

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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.

4 Items That Help Create a Healthy Workspace

Leta Shy — Wed, 31 Aug 2011 00:04:32 PDT

So, there are a lot of reasons why work leads to weight gain, but being chained to a desk for eight hours a day doesn't mean you have to give up on being healthy. Read on for a few items you should keep at your desk to keep motivated to stay healthy.

Healthy snacks. Desk dining may sometimes mean mindless eating, but if your stomach is grumbling during the afternoon you don't want to be encouraged to answer the call of the vending machine. Keep packets of trail mix, nuts, or protein bars in your desk for a quick snack that'll keep you on the right track. Even better: eating your snack away from your desk so you can concentrate on appreciating your food and not overeating.

Gym extras. If you go to the gym from work, it helps to keep a rotation of heavy-use workout gear stashed away in case you forget to pack something. If you have an older pair of gym sneakers, keep them at your office, along with socks, sports bra, and other workout essentials in case you forget.

Read on for more healthy desk suggestions!

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!

How Your Wardrobe Can Help You Lose Weight

Jenny Sugar — Thu, 11 Aug 2011 01:41:48 PDT

When we think of weight loss, we can't help but daydream about the adorable clothes we'll be able to wear once we reach our goal weight. For the time being, you can use your present wardrobe to inspire those pounds to drop off. Here's how.

Bangle bracelets: Drinking water instead of soda, sugary juices, and high-calorie coffee drinks is a surefire way to cut calories. Getting your fill of nature's beverage also makes you feel full, which prevents unnecessary snacking, so try to drink a glass of water at least every hour or so. To help you remember to drink water throughout the day, here's a fashionable tip: buy a set of eight or so bangle bracelets. Wear them on your right hand and every time you finish a glass of water, move a bracelet over to your left wrist. It'll help you keep track of your water intake, and you'll look stylish doing it.

Comfy walking shoes or sneakers: If your office is in a tall building, you'll be more likely to save your feet and slip into the elevator if you're wearing heels. Comfy shoes, on the other hand, will inspire you to get up on your feet more, taking walks up and down the stairs, strolls to your co-worker's desk to chat (instead of sending an email), for a walk-and-talk meeting, or even a midday jog.

Fitted clothes: Elastic waistbands and big shirts are comfy, but they cover up your body and allow you to forget what you look like, which might work against you in terms of motivation. These types of clothes also encourage lounging around on the couch for hours. Instead, opt for clothes that have a more fitted silhouette. Fitted shirts and pants made out of stretchy material can help give you a sense of your body image and may also inspire you to do something active. Since wearing tights or leggings is in, it won't seem odd if you sport your yoga pants at work.

See more tips 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!

Boot Camp For Beginners: 7 Things You Should Know

Anna Monette Roberts — Mon, 08 Aug 2011 13:45:40 PDT

I prefer Pilates and dance classes over high-intensity workouts, but a few weeks ago, I decided to try out my gym's bootcamp class. Thinking "boot camp" would consist of a bunch of girls doing some squats and jogging around the room, I figured I could handle it no problem. You can imagine my shock when I entered a room full of beefy men and started sweating profusely within the first five minutes of class as the tough instructor with a buzz cut barked a series of training exercises that had me gasping for breath.

For the next hour, I felt as humiliated and weak as a middle school football player, and even a few classmates gave me supportive high fives as I consecutively came in last place on the relays, outside sprints, and mat sequences. For the next week, my entire body ached, and I could have given up all together. However, I decided to persevere and attend the next class better prepared. The second class, I felt a million times stronger and more resilient, and now I'm on a total bootcamp kick. If you are considering taking your first bootcamp class, feel prepared and confident to dominate this intense workout by following my tips.

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 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!