FitSugar

Strength Training IS Important for Weight Loss

FitSugar — Thu, 19 Apr 2007 14:30:00 PDT

Losing weight (and keeping it off) is more complicated than the calories you eat being less than the calories you burn. Without strength training while dieting you risk losing lean muscle mass which is really important to keep your metabolism going.

Your muscles need energy to work, so the more muscle mass you have the more calories you burn over the course of a day. It works like this, for every pound of muscle you gain you will burn 35 to 50 more calories a day. Now that has got to be great incentive to add strength training into your routine if you are trying to lose weight.

Here is another inspirational fact for strength training to build lean muscle: we lose 5% of our muscle mass every ten years after age 35. If you do not intentionally build muscle through exercise you will need to eat 120 to 420 less calories a day to maintain your current weight if you are over 35. I just want to say it is never to early to start building lean muscle - no need to wait until you are 35. So why not start today?

There are so many advantages to strength training, including: benefits to your bones and cardiovascular health, reducing risk of Type 2 diabetes, and protecting your joints.

If you are looking to start a strength training program check out this 4 Minute Starter Arms video. It will get you pumping in no time.

Source

Healthy Swaps: Best Choices For Protein-Rich Dairy

Jenny Sugar — Fri, 03 Feb 2012 13:25:29 PST

Depending on how active you are and how much you weigh, a woman needs about 60 to 100 grams of protein a day, which is a pretty hefty amount. Protein helps build lean muscle and can also help with weight loss, so it's important to get enough each day. Dairy products are a great vegetarian source of this macronutrient, but some foods are richer in protein than others. Check out these healthy swaps to find out how to get more protein at every meal, including snacks.

Source: Thinkstock

From the Fit Community: Can You Really Make Your Muscles Longer and Leaner?

Fit Community — Tue, 31 Jan 2012 00:23:17 PST

FitSugar reader JessicaSmithTV wanted to know: are all those claims about creating longer and leaner muscles through exercise true? She asked an expert and posted the answer in our Fit Community.

You've probably heard it numerous times before - a workout that promises to give you longer, leaner muscles (we've often heard this said about PIlates or ballet-based training methods) . . . so can this really be true? Can a muscle truly become longer and/or leaner?

I asked "The Exercise Doctor" Michele Olson - PhD, creator of the Perfect Legs, Glutes, & Abs DVD, and professor at Auburn University Montgomery - to answer this for us. She has studied various forms of exercise extensively and published research on Pilates.

"Muscles are already comprised of 'fat-free' (aka lean) tissue, so any amount of muscle is, by definition, lean. You can't have 'leaner' muscles," says Olson. "If you were to add more muscles from resistance training, you could increase the amount of lean muscle you have and, therefore, have more lean muscle." But most of these methods (such as Pilates or ballet-/barre-style exercises) use relatively light to moderate resistance, which is not enough to create a significant increase in the amount of lean muscle mass you have.

Read on to learn more about if you can make your muscles long and lean.

Hilary Duff's High-Energy Prenatal Piloxing Workout

Self — Wed, 25 Jan 2012 04:39:32 PST

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

Some women may take it easy during their last trimester, but Hilary Duff isn't the type to let her workouts slide just because she's eating for two. The singer-actress may be seven months pregnant, but according to her trainer of eight years, Vivica Jensen, she's still staying fit with biweekly Piloxing sessions. "Piloxing is the first fitness program that blends the best of Pilates, boxing, and dance into a high-energy, hour-long interval workout," says Jensen, who created the hybrid class. "I put a lot of focus into balance and alignment, which can be thrown off when you're pregnant. You also get a great cardio workout, and the boxing element tones your arms and legs."

Although Jensen has tweaked Duff's workouts to accommodate her pregnancy, she's quick to point out that the mom-to-be is no slouch in the gym. "Since Hilary was already in good shape, she's able to do everything but at her own pace with a few modifications like taking more breaks to drink water and catch her breath when her heart rate goes up and not doing advanced ab exercises," says Jensen.

As her due date draws near, the former Lizzie McGuire star is also preparing her body for the hardships of labor. That means plenty of arm, leg, chest, and core exercises. "For now, I'm focusing on her core muscles because I want those muscles intact so she has an easier delivery," says Jensen. Just don't expect Mrs. Comrie to stay bedridden for very long since "Hilary loves being healthy and has always been very active. Once she gets the OK from her doctor, we're really going to kick it up a notch," says Jensen. "She's tough with amazing form, so I'm able to work her hard and really kick her butt!"

Want to stay fit throughout all nine months of your pregnancy (or even if you're not eating for two!)? Incorporate four moves into your regular workout routine to get buff like Duff. Read on for the moves.

The Best Indoor Workout Classes (Because It's Freezing Outside!)

Self — Wed, 18 Jan 2012 05:35:01 PST

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

There are lots (and I mean, lots) of reasons why my motivation to work out during the Winter plummets - from the snowy commute to freezing cold winds to the cold, dry air that hits my chest with such force that it becomes hard to breathe. (Ahem, there's a reason I sign up for races that are after September - this born-and-raised Floridian prefers to train outdoors during the Summer.)

But it is possible to sculpt, strengthen, and sweat (majorly sweat) without having to be freezing cold during the winter. So when the weather outside is frightful, head indoors for these top full-body workouts that will help ward off Winter weight:

Indoor cycling: Ruth Zukerman, cofounder of NYC's FlyWheel cycling studio, is heating things up indoors with her 45-minute, heart-racing classes. (Self favorite Jillian Michaels is even a recent investor in the company). "I wanted to be part of the most innovative and effective indoor cycling program, and that is FlyWheel. I am thrilled to join the FlyWheel team," Michaels said in a press release. What makes cycling such an effective alternative is that it's taking the fun full-body workout people love indoors, and instead of scenery, you'll stay motivated to challenge yourself thanks to encouraging instructors and a killer playlist. Flywheel has an awesome on-bike technology board that lets you compete against other riders in the class. Plus if you're looking to shape up before hitting the slopes, "indoor cycling is great preparation for all Winter sports, especially skiing and snowboarding. I know from personal experience that when I hit the slopes I don't tire out easily or suffer from the kind of après-ski muscle pain that most people do, and it's because of indoor cycling," Zukerman says.

Try this move: If you're riding an exercise bike at home or the gym, try some interval training. One thing we often do at Flywheel is a "Sprint Chorus," meaning we increase our RPMs to a sprint during the song's chorus and then revert to a cadence on the beat of the music as the chorus ends.

More best indoor workouts after the break.

10 Tone-Up Tweaks to Get a Better Burn

Fitness Magazine — Tue, 17 Jan 2012 04:39:36 PST

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

It happens to the best of us. Your gym routine becomes just that - a routine. Bust out of your plateau and burn more fat with these strength-training tweaks from the pros.

Make Every Day Your Best Burn Yet
Supercharge your gym routine by ditching the moves that have stopped delivering results and replacing them with ones that will challenge and build more muscle. Start with these total-body toning tips from some of our favorite trainers.

Arms: Change the Weight
Dumbbell curls are great for your arms, but unless you're changing up the sets and reps, your biceps will get accustomed to the level of stress you're placing on them, meaning you'll stop seeing the sculpting results. "Few people use the proper weight and even fewer graduate the amount of weight being used during arm exercises," says Richard Miller, owner and CEO of GymSource in New York City.

When you curl the same weight for a long period of time, your body send nutrients to the muscle you're working to help recover. If you pick up an eight-pound dumbbell every time, your muscles aren't experiencing varied stress and won't add new nutrient masses to that area, making your arms fall flat. Use this cheat sheet to know when it's time to step it up a notch:

You should feel fatigue at 15 reps or fewer. If you don't, add more weight.
Aim to increase weight by less than 10 percent. If you normally lift eight-pound weights, up it to 10 pounds, and so on.

See more helpful tips after the break!

3 Things I Learned From My First Indoor Cycling Class

FitSugar — Mon, 16 Jan 2012 16:15:09 PST

Since it's important to vary workouts and keep the body guessing, this year I resolved to add indoor cycling to my usual running-and-weights fitness routine. I made sure to wear and bring the right items to the gym, but I learned a few technique-related tips during class that I wish I'd known earlier. Planning to try an indoor cycling class for the first time? Keep these three pointers in mind to steer clear of injuries and make the most of your workout.

Regularly shift your hands: To avoid stiff, sore wrists, be sure to move your hands around the handlebars by correctly incorporating the standard cycling hand positions. You should try to keep your hands slightly loose - no death grips necessary - and do your best to let your weight fall into your feet, rather than leaning your entire body into your hands. It's also important to keep your shoulders down and relaxed.
Keep pedal rotations pause-free: Aim to make each pedal revolution as smooth as possible so that you don't put any extra strain on your ankles or the balls of your feet. There's a natural tendency to pause at the bottom of a rotation - especially during standing intervals - so make sure that your leg and glute muscles stay in a constant push-and-pull rhythm. To achieve this, try keeping your feet flat rather than letting your heel turn up and toe push down.
Focus on technique, not resistance: As you ease into indoor cycling, don't worry too much about the resistance level on your bike. Instead, strive to stay moving throughout the entire class and learn to fluidly transition between the sitting and standing positions. Later, when you've grown more comfortable on the bike, you can begin to worry about increasing resistance and amping up your workout.

Top 10 Mistakes You Make on the Elliptical Trainer

Prevention — Mon, 16 Jan 2012 04:08:59 PST

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

By Lisa Hoehn, Prevention

As the weather drops, more and more people head straight to one machine in their gym - the elliptical trainer. According to a 2008 report from the International Health, Racquet, and Sportsclub Association, the number of users of elliptical trainers in health clubs grew sevenfold from 1997 to 2007. And while you may be proud of yourself for making it to the gym and squeezing in some cardio, taking a lackadaisical approach to your elliptical workout and casually spinning your legs while reading a magazine or watching TV isn't going to blast away those holiday cookies. Here, 10 mistakes you frequently make on the elliptical and how to fix them so you maximize calorie burn while adding fun to your ho-hum routine.

Top Workout Ideas For When the Gym Is Too Crowded

1. You’re too lazy to enter your information.
Most machines are calibrated for a 150-pound person - but personalizing your stats will help you get a more accurate calorie read. Aim to burn around 100 calories per 10 minutes, says Jennifer Cassetty, an exercise physiologist.

2. Your resistance is zero.
You might feel like a million bucks spinning at a mile a minute, but without resistance, you’re not going to see results, says Röbynn Europe, a personal trainer at Chelsea Piers in New York City. Make sure that you’re using enough resistance to push and pull through the stride. Then continue at a moderate pace until you feel like you’ve done all you can do. "You shouldn’t feel like you have even five minutes left in you when you step off," she says.

3. You're a sloucher.
Standing up straight helps to lengthen your abs, giving you a chance to engage your core and even work your upper body muscles, Cassetty says. Certified personal trainer Neal I. Pire, MA, CSCS, president of Inspire Training Systems in New Jersey, recommends hopping on a machine with an upper body component so you can engage even more muscles - and blast more fat. Can't find a machine that lets you pump your arms? Let go: some research suggests that leaning on machine armrests during exercise reduces calorie burning.

How to Buy a Cardio Machine

4. Your machine sounds like it’s going to take off.
If you can hear the purr of the machine while you’re exercising, it means that you’re going too fast without enough resistance - which means you're not getting the most calorie burn out of your time, Cassetty says. Keeping a steady, moderate pace at a resistance that forces you to use your muscles will get, and keep, your heart rate up.

Learn four more fitness mistakes after the break.

The Top Fat-Burning Foods

Health — Fri, 13 Jan 2012 04:10:08 PST

We are pumped to share one of our favorite stories from Health.com here on our site.

By Paige Greenfield

It's true: certain foods have a very high thermogenic effect, so you literally scorch calories as you chew. Other eats contain nutrients and compounds that stoke your metabolic fire. Feed your metabolism with these.

Whole Grains
Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods.

Health.com: Best Superfoods For Weight Loss

Lean Meats
Protein has a high thermogenic effect: you burn about 30 percent of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).

Low-Fat Dairy Products
Rich in calcium and vitamin D, these help preserve and build muscle mass - essential for maintaining a robust metabolism.

Health.com: Ditch Five Pounds Without Trying

Green Tea
Drinking four cups of green tea a day helped people shed more than six pounds in eight weeks, the American Journal of Clinical Nutrition reports. Credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a jug of iced tea in the fridge.

Keep reading to see other foods that burn fat!

Check Yourself: Running Form To-Do List

FitSugar — Tue, 10 Jan 2012 14:59:26 PST

Whether you're new to running since Jan. 1 or just trying to find your fitness groove, running can be difficult to love 24/7. When my affection for running wanes, one thing that helps bring back the love is technique. When out for a run, I go through this simple list to check my form. It makes me a mindful runner, which helps not only avoid injury but also helps me find my stride once again.

Before you head out to put this checklist to work, be sure to enter to win a year supply of running shoes from Asics. Nothing motivates more than a new pair of sneaks!

Here's my form checklist, starting with the feet.

Land midfoot, not on the heel. Striking the pavement with your heel naturally puts on the brakes, which slows you down and leaves you prone to injury since it's jarring. Not convinced? Read more about heel striking here.
Keep your ankles relaxed and pick your feet up. Bringing the heel toward the bum to activate the hamstrings - a good thing - while pushing the ground away causes muscles to fatigue more quickly, especially the calf.
Shorten your stride. It's nicer for your knees. Really, it is.
Lean slightly forward. The lean should start at your ankles, not your waist, since bending in the middle can hurt your back and it's also inefficient.

To see what you should be doing with your upper body while running, just keep reading.