Spot Reducing Abdominal Fat

From EverydayHealth.com:

Q: How should someone like me — with abdominal obesity (which goes along with metabolic syndrome) — adjust my weight-loss program to promote fat loss around the middle, as well as general weight loss? Should I exercise more, or eat even fewer calories (and fat calories) than someone who’s just generally trying to lose weight?

A:  That’s a good question, because many people are in the same situation as you. First, if you smoke, you should stop because smoking promotes abdominal obesity. In terms of whittling your waist, fat loss around the middle will be more pronounced if you exercise along with decreasing caloric intake, both total and fat calories.As you probably know, abdominal fat is the most important to lose because it is the most strongly related to diabetes and heart disease. So diet and exercise are very important both for general weight loss and for abdominal fat loss. How much exercise? A lot — but that doesn’t mean you have to run a marathon or become a bodybuilder. Recent studies have shown that people who are the most successful at losing weight and keeping it off exercise at least one hour a day at an intensity equivalent to brisk walking.

Genetics plays a role as well — those who are predisposed to gain and lose weight in certain places will continue to do so no matter what kind of diet and exercise program they are on, but again, the first place the weight usually comes off is in the abdominal area. Remember, the road to a healthy weight begins with that first step, so my best advice is to watch what you eat and get out there and start walking!

If you haven’t signed up for EverydayHealth.com’s daily newsletter, you should!

Abdominal fat increases the chances of metabolic diseases

Abdominal fat increases the chances of metabolic diseases like diabetes.  Read this article here!  It is important to maintain a healthy weight, but more important to maintain a healthy weight if you carry an extra tire around your middle!

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November 16, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Weight Loss Tips. 1 comment.

Navigate The Holidays! Pan Jus Gravy

One thing I LOVE about family dinner is mashed potatoes and gravy…gravy on everything.  I love it!  However, it’s not the healthiest.  Which is why I reserve it as a treat for the holidays (every holiday, I’m not a saint) and for sometimes Sunday night roasts.

South Beach came up with the following Pan Juice “Gravy” that uses no cornstarch or flour.  I’m terrible at making gravy so I might as well stick with a recipe that doesn’t require thickening!

This “jus”-style gravy, made without flour or cornstarch, is thickened naturally by reducing and concentrating the turkey juices. After the bird is carved and placed on a serving platter, add the juices from the cutting board to the gravy for extra richness.

Makes 8 (1/4-cup) servings

Prep time: 5 minutes
Cook time: 20 minutes

Ingredients
1 cup dry white wine
2 cups lower-sodium chicken broth

Instructions
After turkey has roasted, pour juices from the pan into a glass measuring cup or a fat separator; set aside. Place the roasting pan on the stove over medium-high heat. Add wine to the pan and, using a wooden spoon, scrape any browned bits of turkey from the bottom of the pan. Add broth, bring to a simmer, and cook until reduced by half, about 5 minutes.

Meanwhile, skim off any fat that has accumulated on top of the reserved pan juices (you should have about 2 cups of juices). Add juices to the roasting pan along with any additional juices that have accumulated on the carving board. Bring to a simmer and cook until reduced by half, stirring occasionally. Serve warm.

Nutritional information
Per (1/4-cup) serving:
25 calories
1 g fat (0 g sat)
1 g carbohydrate
1 g protein
0 g fiber
105 mg sodium

November 16, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Navigate the Holidays, Recipes, Weight Loss Tips. Leave a comment.

Navigate the Holidays! 30 Minute Home Workout

If you haven’t signed up for The Eat Clean newsletter, do so here.  This is where the following workout comes from.

The holidays are approaching and now is a good time to have a back- at-home workout for when you can’t get to the gym.  If you haven’t started a plan yet, start with this one!  And grab the gym membership deals in the new year!

What You’ll Need

  • Two dumbbells that will allow you 20 reps of front presses, biceps curls and bent-over rows
  • An exercise bench or firm, stable chair

The Workout

Warm up for five minutes with some light cardio: jog in place, skip, go on a stationary bike or treadmill, anything to elevate your heart rate and warm your muscles.

Repeat the following circuit as many times as you can in 25 minutes.

  • Dumbbell lunges, 10 per leg
  • Dumbbell squats, 10 reps
  • Push-ups, full or half, 10 reps
  • Bent-over dumbbell rows, 10 reps
  • Front presses, standing, 10 reps
  • Triceps dips on bench or chair, 10 reps
  • Dumbbell biceps curls, 10 reps

Go directly from one exercise to the next. You can take a short break before starting the circuit again, but remember this is both cardio and weight training, so don’t take too much of a break!

November 15, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Celebrity, Diet, Exercise, Navigate the Holidays, Weight Loss Tips. Leave a comment.

Navigate The Holidays!

It’s soon that time of year where we/I indulge, am a little more lazy, and drink a little too much.  So to continue the Navigate The Holidays from last year, I will bring you tips on how to be healthy yet enjoy the holidays!

November 15, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Fast Food, Navigate the Holidays, Recipes, Weight Loss Tips. Leave a comment.

7 Ways to Quell Hunger

Another good quick read from Men’s Health.  This time it’s “7 ways to lose your gut” lol.  Click here for the article!

Recently, Cornell University researchers asked a group of people a simple question: “How do you know when you’re through eating dinner?”

The answer might seem obvious. After all, doesn’t everyone push the plate away when they feel full? Well, no. The leanest people do, according to the scientists, but people who are overweight rely more on what are known as “external cues.” For example, guys packing a few extra pounds tend to stop eating when . . .

1. Their plates are clean.
2. Everyone else in their group is finished.
3. The TV show they’re watching is over.

Unfortunately, these cues have nothing to do with how they feel physically. “People’s brains are often out of touch with their bodies,” says C. Peter Herman, Ph.D., a University of Toronto expert on appetite control. “And when eating becomes mindless, overeating becomes routine.”

Read more: http://www.menshealth.com/mhlists/7_strategies_to_satisfy_hunger_and_lose_weight/index.php?cm_mmc=ABSNL-_-2010_11_08-_-HTML-_-hed#ixzz14mg8Zw2m

November 9, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Weight Loss Tips. Leave a comment.

Jwoww’s Diet and Workout

Jwoww from Jersey Shore has a better body in the press now then she did in season 2 of Jersey Shore.  Check out her diet and workout below:

1) Strength Training– in creating her Jersey Shore Miami Beach body, JWOWW performs exercises such as lunges, push ups, squats and kettlebell swings.  These movements engage every muscle in the body and pump up the metabolism so that her body is burning calories at a super high rate.  Plus, if she goes out to the club and has a few too many cocktails, it won’t derail her fitness results because her body is basically a furnace for calorie burn.

2) Metabolic Cardio Training– JWOWW combines cardio workouts with her strength training.  Instead of long, slow and boring 60 minute cardio workouts she performs intervals for a higher calorie burn and also a much more fun workout.

3) Nutrition– We all know JWOWW can pound the drinks but since season one of Jersey Shore; she’s cleaned up her act a little bit.  Instead of focusing on partying and appearances, she makes sure that she works out every day and stays on a strict fat loss diet plan during the week.  Her daily intake includes foods like: lean proteins (fish, chicken, and turkey), vegetables (the greener the better), fruit and whole grains (these are limited to once per day).

Note: Clip above from Top Fat Loss Trainer

November 5, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Celebrity, Diet, Exercise, Weight Loss Tips. 1 comment.

Stronger Without Lifting Weights

I am a fan of working out at home…it’s convenient and comfortable and I can do it watching TV.  Men’s Health put out this article on how to gain strength without lifiting any weights.  I think it applies well to women because some workout beginners are more likely to work out at home (who maybe haven’t invested in home equipment) as well as moms.  Here are Men’s Health 5 ways to increase strength without weights:

  1. Increase the distance.  Lengthen your body and the exercise will become harder.  For example, raise your arms above your head while lunging.
  2. Go farther.  Place front or back feet on a step when lunging.  Instead of up/down reps, go half-up, back down, half-up, and so on.  Put your feet up on a stability ball or chair while doing pushups.
  3. Dissipate elastic energy.  Slow down the reps so that when you curl, the down motion is slow.  Apply the same for each exercise you can.  Make the return motion count more by slowing it down.
  4. More in more than one direction.  Twist your torso to the right or left in exercises such as the lunge, situp, and pushup.
  5. Decrease the body surface that touches the floor.  It’s hard to do a pushup, harder to do it on fingertips.  Lift your heels during a crunch.

Note: Post taken from link below! Check it out.

Read more: http://www.menshealth.com/mhlists/body_weight_exercises/add_a_twist.php#ixzz14Lx8GjaO

November 4, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Exercise, Male Perspective, Weight Loss Tips. Leave a comment.

Lunch Hour Workouts

Q: I only have an hour for lunch each day. Is it possible to get fit by alternating 30 minutes of cardio one day and 30 minutes of weights the next day?

A: If you work out regularly for 30 minutes each day, you’ll definitely see changes in your fitness level. It’s amazing how much exercise you can accomplish in a short time when you’re organized.

Click here for the link to the tips on how to do lunch hour workouts!

November 4, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Exercise, Weight Loss Tips. 1 comment.

Detox Meals

Chatelaine has posted a detox meal plan and 3 recipes.  I have not tried a detox, however I am trying to eating cleaner foods and way more veggies.  Hardest thing to give up are chips and beer.  So far I have about a handful or chips a night (really need to give that up) and a beer.  Bad habits are hard to break…

Click here for the detox meal plan and recipes!

Detox meal plan and three healthy recipes

November 4, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Recipes, Weight Loss Tips. Leave a comment.

Exercise and Be More Productive

“People who exercised during their workday were 23 percent more productive on those days than they were when they didn’t exercise.”

Recent study from the International Journal of Workplace Health Management.

November 2, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Interesting Articles, Weight Loss Tips. Leave a comment.

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