FitSugar

Doing Cardio? Start Off Fast, Finish Nice and Easy

FitSugar — Fri, 29 May 2009 11:00:00 PDT

Whether you're running, biking, or swimming as your form of cardio, you want to get the most out of your workouts. When some people are training, they incorporate negative splits into their routines. It involves moving faster in the second half of your workout than you did for your first half. This warms up the muscles slowly, which helps reduce your risk of injury, and it also helps you finish strong when you're racing.

You can also work out in the opposite way, where you start off fast and intense and end your workout slower and with moderate intensity. Researchers at the College of New Jersey found that after a short warmup, "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." Not only will you burn more calories, but when you give it all you've got in the beginning, it feels so good to reward yourself with a more relaxed second half of your workout.

Source

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

15 Pieces That Are Perfect For Memorial Day - and the Rest of the Summer, Too

Brittney Stephens — Sat, 26 May 2012 07:55:05 PDT

As the unofficial start of Summer, Memorial Day gives us a chance to remember our fallen soldiers, relax with family and friends, and bask in the notion that more festive holidays are right around the corner. Since the long weekend is fast approaching, we thought it more than necessary to round up some of our favorite party-perfect pieces for the holiday - and even better, they'll work well for the rest of your Summer celebrations too. Whether you're headed to the beach, a barbecue, or a fun brunch with the girls, we've got you covered. Just click through to see and shop 15 pieces to help you make your way stylishly through the long weekend.

Do You Pack Healthy Snacks For Your Road Trips?

Leta Shy — Sat, 26 May 2012 03:44:05 PDT

It's finally here - the weekend where you pack up, suit up, or eat up to celebrate the start of warmer weather. For many, that also means packing up the car and heading somewhere to celebrate Memorial Day.

Staying healthy on vacation, no matter how short, can be difficult, especially when you're on the road. It's so easy to pull over and grab fast food or gas station fare instead of searching out healthier options, and sometimes packing your own snacks can take too much time to prepare.

If you're taking a road trip this weekend, will you be bringing healthier options with you, or will you be stopping for fast food? (If you need quick snack ideas, then check out these 150-calorie travel snack packs you can make fast!)

Fit Tip: Keep It Up Long After Summer Ends

Leta Shy — Wed, 23 May 2012 12:59:20 PDT

Last-minute Summer shape-up plans may help you shed pounds and tone fast, but they do involve a lot of hard work and dedication as you race against the warm-weather countdown. So as you ramp up your healthy routine in time to don that bikini, make an even better resolution: stick to your new healthy resolutions, even after the Summer season fades.

Whether you're detoxing with a debloating meal plan or kicking your workouts up a notch, Summer prep can be the best time to jump-start a commitment to a healthier lifestyle, not only because you're making healthy eating and exercise a habit, but also because waiting until the last minute to prep for a beach vacay can be stressful! Insanity's Shaun T says it best: "Make it a lifestyle change so next Spring you're not cramming for the test," he recently told us. (In the meantime, you can read his tips for last-minute Summer prep here).

Does this season's frantic shape-up routine have you vowing to make a healthy diet and exercise routine part of your regular life? Luckily, you don't have to do it alone; follow our tips on how to stick to an exercise routine, and this time next year you can rest easy knowing you don't have to beat the clock!

Foodie Friday Link Time: Vegan Cabbage Slaw Salad With Tahini

Michele Foley — Fri, 18 May 2012 10:36:02 PDT

Start the weekend right: rainbow slaw with tahini dressing - Healthy Happy Life
You can eat healthy and save money. Here's how - Huffington Post
Ten ways to make oatmeal anything but boring - Shape
Just because it's a simple recipe doesn't mean it's always better - Blisstree
How much protein you need in your diet for weight loss and to avoid sore muscles - Self
Not so fast! Nine healthy foods that are just fooling you - Daily Spark
Herbal remedy: which ones you should be using for glowing skin - Prevention

5 Solutions to Beginner Bike Commuting Problems

Leta Shy — Fri, 18 May 2012 09:41:55 PDT

That fact that it's National Bike Month and the warmer Spring days may mean you have cycling on the brain. Whether you're participating in your city's Bike to Work program or you're starting a commuting routine, here are some solutions to your newbie concerns.

I don't know my route: Finding a bike-friendly route is especially crucial if you're a cycling newbie, so before your actual commute, find out how the cyclists in your area do it, plan or map your route and test-ride it when the roads are not so busy. Keep in mind, the best (and safest) cycling route is not always the same way you get there when driving or on the bus. Read more about how to plan and prepare for your bike commute here.
I don't know what gear I need: Commuting by bike demands that attention is paid to what you're wearing and carrying. Stretchy, comfortable office attire is key, for example, and you're gonna have to ditch that purse for an all-weather cycling bag or backpack (or at least buy a basket to dump your stuff into). There's more; find out exactly which five essentials you need if you're bike commuting here.

See more tips on bike commuting after the break!

What to Expect Author, Heidi Murkoff, Shares Women's Biggest Pregnancy Surprise

Rebecca M Gruber — Tue, 15 May 2012 10:02:05 PDT

It's hard to imagine a time when Heidi Murkoff's What to Expect When You're Expecting wasn't a staple on nightstands of expectant moms. But 28 years ago, when Murkoff was unexpectedly pregnant with her first child, she didn't know where to turn for information about how her baby was growing or what she could eat. Being an information hound, she gobbled up information and turned her research into a book that has become the go-to source for newly expectant mothers. Fast forward a few decades and her nonfiction resource is now receiving a big-screen adaptation with Cameron Diaz, Jennifer Lopez, Elizabeth Banks, Anna Kendrick, and Brooklyn Decker playing five women on the brink of parenthood. I sat down with the author to discuss the state of pregnancy today and how things have changed since she was a first-time parent.

LilSugar: It's been 28 years since the first edition of What to Expect When You're Expecting hit store shelves. Why is it still relevant today?
Heidi Murkoff: It's evolved over the years. The first edition of the first book is definitely not relevant now. First of all, she's in a rocking chair, in a potato sack, polyester pup tent! But certainly some things about pregnancy never change. It's still nine months, you're still bloating, crazy constipated, all those mood swings, etc., but a lot of things have changed. If you look at the fourth edition compared to the first edition - she's on her feet, she's smiling, she's pregnant and proud, she's happy to be pregnant. Sure, she may still be bloated and leaking and constipated, but she's celebrating her pregnancy and her body, which is something that is so different from back in the day, where we covered it up and we had to sit and wait for it to be over. We didn't embrace our pregnant selves and we definitely do now.

Keep reading to see what Murkoff says is the biggest surprise women discover about pregnancy.

Countdown to the Big Day: How to Hire a Personal Trainer

Leta Shy — Mon, 14 May 2012 14:50:46 PDT

You're hiring a caterer, florist, and wedding planner, so why not also enlist the expertise of a personal trainer? If you're trying to lose weight for your wedding, having a trainer can be one of the best ways to help you reach your goals. But since you're on a timeline, it's important to ensure you're getting what you need from your training sessions. Here's how to hire the right personal trainer before you walk down the aisle.

Start early: Personal trainers can help you get results fast, but they're not miracle workers. Waiting too late to lose the weight can add unwanted pressure, which can make workouts stressful and ineffective. To ensure you have enough time to lose weight the healthy way, celebrity trainer Tracy Anderson recommends that future brides start shopping for a trainer at the beginning stages of their wedding planning (like when you start looking for the venue).
Know your goals: Your personal-training package will start with an initial assessment of your fitness level, but you should have an idea before you begin your trainer search of what you want to get out of your sessions. Are you already a pro on the elliptical but want to know how to get your arms in strapless-wedding-gown shape? Do you need your trainer to recommend a healthy eating plan to complement your time in the gym? Knowing what you want in a trainer helps you both ask the right questions before designing your fitness regimen.

Read on for three more tips for picking a personal trainer.

8 Things You Think Are Good for Your Money . . . That Aren't

LearnVest — Fri, 11 May 2012 15:03:23 PDT

You may be wasting money when you think you're saving. LearnVest shares eight of the biggest money misconceptions.

Frugalista. Recessionista. In the past few years, people have coined a lot of silly words describing women and their approach to money, but the thought behind each of them is the same: You care about your hard-earned dollars and want to make them stretch.

That's true of most of us: We scrimp, we pinch, we try to feed our proverbial piggy bank as much as possible. Yet sometimes, in our excitement to be financial overachievers, we overreach.

It turns out there are a number of things that sound like they'd be doing good things for your money, and make you feel like you're saving more . . . when, actually, they're having the opposite effect.

Paying Every Debt Equally

When you have multiple debts to pay off (a credit card here, a student loan there) you might feel like a rock star simply for keeping up with them all and dividing your attention in a lot of different directions. Which, in a sense, you are! After all, you should always pay at least the minimums on all your loans.

But, if you have extra money to pay down your debts, you’re doing yourself a disservice by dividing it equally. The debts with the highest interest rates grow the fastest, so you should focus your muscle on the most toxic debts first.

Read on for more.