FitSugar

How to Make Your Time Count at the Gym

FitSugar — Mon, 30 Jul 2007 10:15:00 -0700

Here are a few things to consider when trying to make the most of your gym time. Maximize your workout time with the following tips.

Avoid distractions. I hate to be a nag, but you will get more out of your workout if you avoid distractions like TV, magazines, and your gossiping gal pals (save that for the sauna) and focus on your workout. If you are bored with your current cardio routine, try some of these cardio workouts.
Sneak in some cardio. When weight training, get your heart going by running in place between sets. Or why not find a jump rope!!!
Do Multitasking moves. Challenge more than one body part at a time. Combine bicep curls with forward lunges. Add an overhead press to your squats.
Pay attention to traffic patterns. Ask the folks at the front desk for times when the gym is slow and schedule your workout for those periods.
Go in with a game plan. Figuring out your workout ahead of time will keep you from wandering around the gym aimlessly, wasting time.

Source

Are the Kardashians' QuickTrim Diet Products Quackery?

FitSugar — Thu, 12 Nov 2009 05:50:02 -0800

A very pregnant Kourtney Kardashian is having a hard time accepting her baby weight. Slim sis Kim says that "Kourtney is going crazy. She feels so big right now. She's just ready to have the baby." According to Us Weekly, sisters Kim and Khloe are both dieting with their QuickTrim diet products and expectant mom Kourtney is jealous because she sees how they're both losing weight.

I've got to admit that I'm sick of hearing about the Kardashians, and now they're promoting this diet product and proving that it works. Ever wonder what it is exactly, or if it's even healthy? My gut says it's not, so I decided to check out the website to see what I could dig up. Here's what I found: QuickTrim Fast Cleanse ($30) is a "lemonade flavored drink designed to help rid the body of excess water weight, belly bloating, and intestinal bulk." So are you supposed to drink these magic citrus beverages all day and that's it?

To hear more about QuickTrim and what the ingredients are, read more.

The Fast Cleanse drink I just described is one product made by QuickTrim. It contains many ingredients including pure lemon juice concentrate, chicory root (fiber), and aloe vera gel. Although it's made with natural ingredients, detoxing your body isn't necessary.

QuickTrim makes two other diet supplements, but these are in tablet form: Extreme Burn ($50) and Burn & Cleanse ($60). Extreme Burn claims to burn up to 8,000 extra calories per month. Burn & Cleanse is a 14-day diet system that promises to burn calories all day, and cleanse and detox you all night. They're made with ingredients such as cocoa extract, acai fruit extract, hyssop, false unicorn root, and green tea leaf extract. Sounds like a witch's potion to me. But at least you're instructed to take these tablets between meals, not in place of them.

These pills are supposed to stimulate your metabolism, maintain your blood sugar levels, burn fat and calories, and contain antioxidants to promote a happy mood. Safety-wise, QuickTrim products are not FDA-approved, so I'd skip them completely and save your moolah to buy things you know will help shed pounds, like a gym membership or fresh fruits and veggies. If you're trying to lose weight, don't fall for this quick-fix diet scam. As I've said before, the safest and most effective way to slim down is with a healthy diet and regular exercise.

Morning Exercisers Burn More Calories

FitSugar — Thu, 05 Nov 2009 13:00:55 -0800

Whether you're a fan of daylight saving or not most of us have to live with that fact that it gets darker much earlier. That means if you used to sweat it out after work, you may have to rearrange your schedule and make time for it before your nine-to-fiver. Not too motivated to set your alarm early? Here's something that might perk you out of bed and help you deal with the new studies on exercise and weight loss. Researchers at Bangor University in the United Kingdom discovered that a.m. exercisers work out harder than those who exercise at other times during the day. That translates to more calories burned. Why is that? People tend to be more energetic and alert in the morning, and may also feel less rushed than those who squeeze gym time into the middle of their busy schedules.

That's not to say that morning exercise trumps exercise at other times of the day. If you're not a morning person or can't fit it in at that time, don't force it. The most important thing is to fit exercise in, period, whenever you can.

Tell me, have you switched to morning workouts because of daylight saving time?

Celebrate Daylight Saving Time With a Morning Workout

FitSugar — Sat, 31 Oct 2009 03:30:05 -0700

It's that time of year again, where we "fall back," and turn our clocks back one hour. I love gaining an extra hour this one time of the year, so make the most of it. Don't just go through your day as usual, because you'll never even realize you received that extra 60 minutes.

Since most people complain that they don't have time to exercise, my advice is to get up in the morning when you normally do, and spend your freebie hour working out. It's a great habit to get into, especially if you love exercising outdoors. Mornings will be brighter, so it's safer to exercise before work, since it'll most likely be dark by the time you get home. Here are some ways to sweat it out for an hour:

Call a friend and go on a long, brisk walk. You'll burn 236 calories.
Pick up the pace and go on a relaxing run. An hour burns 473 calories.
Hit a mountain trail. An hour-long hike burns 355 calories.
Hop on your bike and tour a new spot in your neighborhood. After an hour, you'll have burned 473 calories.
Do a strength-training session and burn 177 calories after an hour.
Take a heart-pumping cardio class at your gym. You'll burn an astounding 414 calories.

Don't forget to change your clocks before you go to bed tonight. Daylight saving time officially ends at 2 a.m., Sunday, Nov. 1. Enjoy your hour!

Pros and Cons of the Stationary Bike

FitSugar — Tue, 27 Oct 2009 03:47:21 -0700

I love riding my bike outside, but if it's raining or too dark out, the stationary bike is a great option for me. Since it may not be the most popular cardio machine at the gym, there's usually one available. Here are some pros and cons to think about when hopping on one.

Pros

Cons

Since you keep your stationary bike inside, you can always get in a workout no matter the weather or time of day.
You can't beat the safety factor. When biking indoors, you don't have to worry about cars, uneven terrain that could make you fall, or sharp objects that could pop your tire. And if you get tired, you can just hop off and end your workout, unlike when you're riding outside and still have to ride back home.

Riding a stationary bike burns fewer calories than running on a treadmill, since most of your weight is supported by the seat. You'll burn 148 calories on a stationary bike after 30 minutes, and will burn 236 calories on the treadmill for the same amount of time.
Biking doesn't offer the same bone-building benefits as high-impact running since you're sitting down.

To see the rest of the pros and cons, read more.

Pros

Cons

Stationary bikes are much cheaper than treadmills or ellipticals, and cost around $600 to $1,200. If you already own a bike, instead of buying a whole new stationary bike, you can attach it to a cycle trainer and ride it inside.
If you have knee or back pain, or need to lose a lot of weight, using a stationary bike is easier on your body than a treadmill, especially if it's a recumbent bike.
You don't have to wear a helmet, or be hyper-aware of your surroundings.
If you need motivation, you can take a spinning class.
Newer stationary bikes have a variety of programs so you can do interval workouts that replicate outdoor terrain even though you're inside.
The readout keeps track of your workout data including time, speed, distance, and calories burned, so you can monitor your progress.
It's easy to read a book or magazine on the stationary bike, which helps pass the time.

It only works your lower body, unlike machines that have handles, like the elliptical, that allow you to target your arms and upper back as well.
Stationary bikes that have readouts require power, so they're not as green as biking outdoors.
If you're training for a race, you'll be missing out on training in extreme temps, wind resistance, blaring sun, precipitation, and uneven surfaces.
It's easier to cheat on a stationary bike than on a real bike. You can lower the resistance, avoid hills, and peddle slowly.
Since the scene never changes inside, it can be so boring that you exercise for less time.
Sitting down on an uncomfortable seat makes for a sore tush.
The readout on the machine may not be accurate.

Remember, pros and cons aside, spin class is a great way to stay in biking shape during the inclement weather of Winter.

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

Get the Most Out of Your Elliptical Workout

FitSugar — Thu, 01 Oct 2009 04:30:00 -0700

Elliptical trainers are a gym favorite. Not only is this cardio machine joint friendly, but it is also super versatile. You can go forward and backward, work your arms and legs, or focus on your core. Here are some tips to help you squeeze the most out of your minutes on the machine.

If your focus is cardio: Focus on your strides per minute. SPM is the number of times your legs go around, a stat the elliptical tracks for you. Try to keep your strides per minute between 140 and 160. If you're doing intervals on the elliptical, make sure your "sprints" are above 160.
If your focus is toning your thighs: Pay attention to your feet. Pressing more with your heels will work your hamstrings and booty more, while pressing more with your toes will tone your quads on the front of your thighs. Pedaling backward on the machine is great way to tone your backside - hamstrings and glutes.

Interested in a few more tips? Then read more.

If you're short on time: Use your arms and legs equally. To get more bang for your cardio buck, make sure to work your arms as well as your legs. This will help get your heart rate into an intense zone and tone your upper body too. Push the handles to work your pecs and pull the handles to work your lats.
To work your core: Go hands free. Letting go of the handles on the elliptical will challenge your sense of balance and work your core. Make sure not to sway from side to side once you let go of the handles. Place your hands on your hips to monitor your posture.
Tone your glutes: To really target your glutes, work the incline. Do incline intervals increasing the angle for two to three minutes, followed by a similar period with a lower incline.

If you're looking to freshen up your time on the elliptical, I have a PDF for you to print with four different workouts.

Lifting Tip: Relax the Muscles That Aren't Working

FitSugar — Mon, 14 Sep 2009 15:00:02 -0700

When I see people strength training at the gym, and working hard to lift a heavy weight or do those last few strenuous reps, it's hard not to notice their face scrunching up. If this sounds like you, the next time you lift, remember to relax the muscles that aren't involved in the exercise. It's the muscles in the face, neck, and shoulders that are most often engaged when they don't need to be. Tensing your jaw or shrugging your shoulders up to your ears won't make you any stronger. If you're working that hard that you can't help engage other parts of your body, then maybe the exercise you're doing is too difficult for your ability, or the weight you're lifting is too heavy. It may not seem like a big deal, but it all relates to having improper form, and that can lead to injury, which is a huge deal.

To make sure you're keeping your body relaxed except for the muscles you're targeting, ask a friend to watch you or look at yourself in a mirror.

10 Eating Tips For Avoiding the Freshman 15

FitSugar — Thu, 27 Aug 2009 05:50:12 -0700

The dorm dining hall can be dangerous - like a giant, all-you-can-eat buffet available all day, every day. It's no wonder most of us gain some weight when going off to college, though the infamous "freshman 15" is really more like 10 pounds.

Whether you're eating in a dining hall or cooking for yourself in your first apartment, a few simple strategies can help you avoid that first-year college weight gain. Here are my tips for eating healthy at the university level.

Don't skip meals, especially breakfast. Starting with a filling breakfast helps steady your metabolism throughout the day. Here are five ideas for quick but healthy starts.
Drink lots of water. At the dining hall, during lectures, throughout cram sessions, whenever! Skip the soda and carry a water bottle that you can refill throughout the day to prevent constipation and bloating.
Include at least three food groups in every meal. When choosing from the endless dining hall bounty, make an effort to get plenty of fresh fruits and veggies, lean protein, and calcium - not just pizza and chicken fingers.

For the rest of my top 10 healthy eating tips, read more.

Control your portions. Just because you can fill your plate every time doesn't mean you should. Familiarize yourself with what proper portions look like and stick to them.
Treat yourself once a day. From sundae bars to fresh baked cookies, desserts abound at the dining hall. Go ahead and indulge, but limit yourself to one treat a day. If you have a cookie after lunch, skip the ice cream after dinner.
Avoid a fourth meal. In my dorm-room days, there were always late-night pizzas being delivered or roommates making mac and cheese at midnight. It's OK to fortify yourself with the occasional snack while studying, but make sure it's actually a snack, not the equivalent of a second dinner or dessert.
Stock healthy snacks. For those late-night study sessions when you do get hungry, keep your dorm room full of healthy snacks, like nuts, pretzels, fruit, popcorn, and nutrition bars.
Pick your liquor carefully. Freshman aren't supposed to drink! But chances are, you will anyway. Remember: alcoholic beverages are full of empty calories, and sugary cocktails are the worst for both calories and hangovers.
Shop smart. If you live in an apartment, learn to shop for one person by choosing healthy foods that won't go bad before you can finish them: frozen vegetables and fruit, yogurt, low-fat string cheese, and healthy frozen meals are all great options.
Exercise! OK, this isn't really a healthy eating tip, but it's an essential part of keeping the pounds off in college. Walk or bike to class, frequent the school gym, or join an intramural team and get moving!

What are your tips for incoming freshmen looking to avoid the traditional weight gain?

How to Strength Train With a Balance Board

FitSugar — Wed, 12 Aug 2009 08:00:05 -0700

If you belong to a gym, you may have seen this weird UFO-looking piece of equipment lying around. It's known as a balance board. When used for strength training exercises, it's a great tool for runners, skiers, tennis players, and yogis because it helps improve coordination and balancing abilities. It can also help target weak areas such as wrists and ankles that are often overlooked. There's no way around it - a balance board will work your core as well.

Also called wobble boards, they can be circular in shape, like the one shown, or rectangular. Since the platform is a lot larger than the base that touches the ground, once you place any body part on the board, the rest of your body is forced to engage in order to hold yourself up. That means you end up using multiple muscle groups at once.

To learn some basic exercises you can do that utilize the balance board keep reading.