FitSugar

Don't Take It Sitting Down

FitSugar — Thu, 09 Oct 2008 10:00:00 PDT

We all know that being sedentary doesn't burn up the calories like going for a run, but sitting down all day may be worse for you than you think. New research on the simple act of sitting indicates that our fat burning enzymes actually turn off if we are seated for extended periods of time. Long bouts of sitting can also slow down your metabolism and lower your beneficial HDL cholesterol. It seems like we just weren't meant to sit at a desk all day long.

These three reasons alone should be enough motivation to help you move about throughout your day. Here are a few ideas for getting up and out of your chair. Try to walk at lunch or for your coffee breaks. Don't send an e-mail, get up and talk to your co-worker face to face. Stand while you talk on the phone, or pace and talk if you're able. Why not throw in a few exercises while you're at your desk? Here are ways you can work it, while at work too.

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Thinking About a Juice Cleanse? 4 Ways It Can Cause Weight Gain

Jenny Sugar — Mon, 14 May 2012 13:19:17 PDT

Whether it's to improve energy, clear acne, Spring clean the digestive system, or shed a few pounds, juice cleansing is all the rage now. Even celebs like Gwyneth Paltrow and Nicole Richie are buzzing about the benefits of liquid detoxing. Before you splurge on a juicer or lay down the dough for a liquid detox program, learn how a juice cleanse may lead to weight gain.

Hard-to-measure liquid calories: Since all the calories you're consuming are liquid, if you're not watching your intake, it's easy to consume well over the daily limit. (A pressed juice averages between 100-350 calories per 16-ounce bottle.) Make sure you have a plan to follow and an accurate way to determine how many calories are in each glass or bottle you're drinking. Most retail juicing programs provide calorie counts, but are also pricey to join.
Messes with metabolism: A typical juice cleanse lasts anywhere from three to seven days (or sometimes longer), where you drink 32 to 64 ounces of freshly pressed fruit and vegetable juice each day. When your body doesn't get the all the nutrients (or the amount of calories) it's used to, it stresses out because it thinks it's starving. Often the body reacts to this by slowing down its metabolism, which can make losing weight harder in the future. And while juicing is an easy way to deliver phytonutrients to the body, the fruit-based juices tend to be high in sugar, which can negatively affect insulin levels in the body.

Continue reading for more ways a juice cleanse can cause weight gain.

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.

From the Community: Aerobic vs. Anaerobic Activity

Fit Community — Mon, 02 Apr 2012 02:39:22 PDT

Not sure what the difference between aerobic and anaerobic activity is? In our Get Fit For 2012 group, FitSugar reader meetcasey explains what each term means and why we should be doing both.

Aerobic exercise requires the body to utilize oxygen to create energy. With anaerobic exercise, the body creates energy without extra oxygen - your body relies on its natural chemicals to create energy.

Learn the benefits of each, after the break!

Go From Tortoise to Hare With These Running Tips

Jenny Sugar — Sat, 25 Feb 2012 17:10:06 PST

A friend asked me to go for a run the other day, and I agreed with the disclaimer that I was pretty poky in the speed department. I was surprised that I wasn't as slow as I thought. I've been working on my pace, and I guess what I've been doing has been effective. Try these tips on your runs to give your running pace a little kick in the pants.

Don't fear the hills. Running uphill is much harder than running on a flat surface since you're working against gravity. Moving on an incline strengthens the same muscles you use for sprinting, so it's the perfect way to make you a faster runner. It also increases your body's endurance, which you'll need when picking up the pace. Find a neighborhood or woodsy trail that has natural hills, or use the treadmill and pump up the incline.
Do sprinting intervals. If you want to become a faster runner, you have to practice running fast. Sprinting intervals are great because they last only a short amount of time, so they're easy to start incorporating into your runs. The easiest way to do intervals is by time. Keep an eye on your watch and run at a basic pace for three minutes, then sprint for 30 seconds. Or if you have access to a track, sprint the straights and run the curves. There are lots of ways to incorporate interval training into your plan, and if you make intervals part of your regular workouts, you'll quickly notice a difference in your strength and endurance. Before adding sprints into your running workouts, make sure you have a solid cardio base. Remember, your fast pace doesn't need to be an all-out sprint, but a faster pace than your usual.
Start doing tempo runs. If you're not familiar with this running term, it means running slightly faster than your normal, comfortable pace for a steady period of time. These types of runs will push your physical threshold and teach your body how to metabolize oxygen more efficiently. If you're new to tempo runs, start out with eight to 10 minutes, and build up to 20 or 40 minutes. You're not sprinting the entire time, just moving slightly faster than your basic pace. Here are tips for tackling your first tempo run.

Keep reading for more speed-building tips.

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!

Old Dog, New Tricks: 8 Tips on Caring For Aging Pets

Sara Yoo — Thu, 12 Jan 2012 04:00:00 PST

As the parent of a 12-year-old Parson Russell Terrier, I've been fortunate to watch Lily age gracefully into her twilight years while maintaining much of her spunk and agility. But each day I encounter clear signals that she's achieved senior citizen status: the onset of cataracts makes her timid around now-blurry strangers, and bathroom breaks are a frequent necessity (or so our carpet has learned the hard way). We remember fondly the tiny creatures we welcomed into our homes years ago, but the reality is that their bodies and minds are changing, and so too must their lifestyles. Here are a few tips to help ensure that your geriatric animal pals stay healthy and happy.

Sit and be fit. You may notice that your furry friend is less active these days. Understand that - just like grandpa - your pet is feeling his age, but this development does not excuse him from exercise. For dogs, daily walks relieve stiffness and limber up arthritic joints, but be prepared to turn for home when he exhibits signs of fatigue. Keep his reflexes sharp with a game of fetch or catch-the-laser-pointer, but tailor sessions to his mobility and energy limits.

Read on for more tips.

How to Get Your Metabolism Moving

Health — Fri, 30 Dec 2011 03:03:06 PST

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

Does your metabolism grind to a halt after 35? Can certain foods rev it up? Answers ahead — and they're good.
By Paige Greenfield

Here's something to feel good about: your body is a calorie-burning machine. You'll even torch a few while reading this article. The point is, every single thing you do — from breathing to eating to sleeping — uses energy. The number of calories it would take just to lie in bed all day is called your resting metabolic rate. And just like your curly hair or warm personality, yours is unique.

"There are so many factors that determine your metabolic rate," says Janet Rankin, PhD, professor of human nutrition, foods, and exercise at Virginia Tech. Among them: your height and weight (bigger people burn more calories), your gender (women have slower metabolisms than men), your age (your metabolic rate declines as you get older), how much muscle or fat you have (muscle burns more calories than fat does), and your DNA.

Health.com: Little Ways to Lose Big Pounds

Although you can't rewire your double helix or switch back the clock, there's still plenty you can do to be a fast burner, Rankin says. All you need to do is remember these four research-backed truths.

Cardio Revs Your Metabolism For Hours Afterward
Resistance training often hogs the metab-boosting spotlight. It's no wonder, since a pound of muscle at rest fries three times as many calories as a pound of fat. However, cardio is every bit as crucial for keeping your metabolism humming.

New research explains why: In a study published in Medicine & Science in Sports & Exercise, people pedaled a stationary bike as hard as they could for 47 minutes.
The finding: They slashed 190 calories above their resting metabolic rate for 14 hours after their workout. Add that to the 519 calories, on average, the cyclists scorched from the workout itself, and that's one heck of a sweat session.

"If you do just two to three vigorous bouts of exercise per week for 45 minutes, you could lose a pound of fat every two weeks from the combination of calories expended during exercise plus what you burn afterward," says study author David Nieman, PhD, a professor of exercise science at Appalachian State University.

So how can you tell if you're pushing hard enough? Any sweat-inducing activity you can sustain for 45 minutes will do the trick.

More useful tips after the break.

Feeling Stuffed vs. Growling Stomach? How to Find the Right Balance

Leta Shy — Wed, 28 Dec 2011 04:25:07 PST

Like being overly stuffed, skipping meals can be the worst thing you can do for your waistline. Being too hungry signals your metabolism to slow down (and being overly hungry can make you want to eat anything and everything in sight). But here are a few things to remember when it comes to those stomach grumbles.

A little hunger can be good: Missing meals is a bad idea, but those slight hunger pangs are just a sign that it's time to refuel. It means that your metabolism is working, so don't think that a few stomach grumbles are bad. If you find that you're never really hungry while you eat, think about when and how you're eating instead of always sticking to a schedule. Read more tips on how to use a little hunger to your advantage here.

Double-check your motivation: Is it hunger, or are you just bored? Emotional eating can sabotage any healthy diet plans we have. Cravings that cause you to dig into that whole bag of chips can be a sign that you may be emotionally eating instead of actually being hungry. Read our tips for how to distinguish between mind hunger from actual hunger here.

The Burning Question: Is Doing a Detox a Good Idea?

Health — Fri, 23 Dec 2011 04:12:46 PST

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

Cleanses have become a "celeb trend", but are they really safe?
By Health.com

NO: It's risky — and you don't need it.
Glenn Braunstein, MD, professor and chairman, department of medicine, Cedars-Sinai Medical Center in Los Angeles

Our bodies have built-in detoxifiers.
The liver, the kidneys, and the colon are naturally designed to remove toxins and eliminate them through our waste, so there's no need for additional help.

A (Safe!) Jump-Start Cleanse

It's potentially harmful.
Many extreme programs, like fasting, juice diets, and the Master Cleanse, can leave the body weak and devoid of vital nutrients, like protein and essential vitamins, even if you do them for a short time. Colonics — which flush the colon with warm water to remove a supposed buildup of waste there — carry the risk of dehydration, infection, and even perforation of the colon wall.

Diet Tricks the Pros Tell Their Friends

Detoxes can create more toxins.
Plans that severely restrict food can cause the body to burn fat for fuel. Burning large amounts of fat releases chemicals called ketones into the blood — and a buildup of these can cause bad breath, loss of appetite, nausea, and in rare cases, coma or death.

Keep reading to hear the argument for detox cleanses.