The Short-Shorts Workout

Sculpt lean legs and a tight butt with this fat-blasting plan

By Jessica Smith

Previous

Next

• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 

Next Slide

http://www.shape.com/fitness/workouts/short-shorts-workout

8 Summer Foods that Flatten Your Belly

Want to look better in your bathing suit? Eat more fat. Strange as it may sound, studies show that monounsaturated fatty acids (MUFAs), a type of plant-based fat, fight heart disease and help you lose weight from your most troublesome spot--your belly. 

The following summertime favorites contain fat-burning MUFAs: 

Smoothies 
Why they're a flat belly food: Smoothies are not only packed with antioxidants but can also be rich in MUFAs. Adding a nut butter and flaxseed oil to fruit and yogurt boosts your intake of healthy fats while imparting a rich, nutty flavor. Enjoy a slimming sip as a snack or on-the-go breakfast. 

Guacamole 
Why it's a flat belly food: Don't be shy when this popular dip appears at your next pool party. With nearly 10 g of MUFAs per half an avocado, you'll fill up without feeling bloated. Avocados also contain more beta-sitosterol, a fat that reduces the amount of cholesterol absorbed from food, than any other fruit. So enjoy a quarter-cup serving guilt free. 

Pesto Pasta Salad
Why's it's a flat belly food: Pesto, a rich green sauce made of garlic, basil, nuts, oil, and cheese, is delicious and a natural waist whittler. Nuts and oils are rich sources of MUFAs, so this savory side dish is a healthy way to get a pasta fix, especially when it's made with whole wheat pasta and tons of veggies. Steer clear of pasta salad made with creamy, white sauces. These typically contain mayonnaise, which packs in 90 calories and 10 g of fat per serving! 

Wraps
Why they're a flat belly food: Load these low-carb options with plenty of fresh veggies and a tablespoon of either olive tapenade or pesto and you've got yourself a superslimming lunch. A light coating of these zesty sauces is all you need for maximum flavor, which makes it easy to boost your intake of MUFAs without adding loads of calories. 

Almonds
Why they're a flat belly food: A 2003 study found that dieters who ate 3 ounces of almonds a day lost more weight and had smaller waists than dieters who ate similarly but swapped almonds for complex carbohydrates. Packed with MUFAs, almonds can be added to cereal, sprinkled on salads, or grabbed by the handful (just one!) as a belly-shrinking snack. 

Dark Chocolate
Why it's a flat belly food: Don't eat the entire bar; add just ¼ cup of dark chocolate to fresh fruit to quiet a sugar craving without wrecking your waistline. Choose dark over milk chocolate for the heart-healthy, belly-slimming benefits. A 2008 study from the University of Copenhagen found that participants who nibbled dark chocolate before a meal ate 15% fewer calories than participants who had milk chocolate. 

Veggie Pizza
Why it's a flat belly food: Turn this splurge into a skinny slice by loading up the veggies and slimming down the dough. Take a thin whole wheat crust; pile on low-cal peppers, onions, and mushrooms; and top with some belly-slimming, MUFA-rich pesto or olive oil. You've just made a better-than-delivery dinner. 

Fresh Seafood
Why it's a flat belly food: Most seafood is low in calories, packed with protein, and filled with good-for-you ingredients like heart-healthy omega-3s and immunity-boosting selenium. But you can make them work for your waistline too. Simply coat salmon, tuna, or shrimp with MUFA-rich olive oil, pesto, or nuts and toss on the grill for a flat belly meal in minutes. 

Written by Mara Betsch, Prevention 

http://shine.yahoo.com/healthy-living/8-summer-foods-flatten-belly-161000798.html

Running Or Walking: Which Is Best For Fat Loss & Health?

Surely you’ve heard this heated debate. One camp is of the opinion that walking is best for weight loss while others believe running to be best.

So which side is right?

First I need to say that I’m not confirming that either is best for weight or fat loss and / or best for health. I’m simply going to address the differences between the two arguments.

You’ll find plenty of people who’ve lost a lot weight walking miles per day and you’ll also find running converts who’ve also dropped the lbs.

Proponents of walking will concede that their activity may not burn as many calories as quickly as running, but when performed for longer periods of time the end result is the same. The thinking is that longer bouts of walking equals the calorie burn of shorter bouts of running – while being ‘safer’ for the body.

This is a flawed theory.

As a trainee you cannot be only concerned with ‘calories burned’ during an activity. You must also realize and be aware that each activity has a different metabolic effect. It’s the same as with food – 100 calories of cookies doesn’t equal 100 calories of Kale – each has a different effect of metabolism. In other words, even if you burned exactly the same amount of calories from walking as in running, you won’t get nearly the same post exercise effect. This is known as EPOC – Post Exercise Oxygen Consumption.

I could walk / sprint for 20 minutes and while I may not burn as many calories as an individual who walks for an hour and half, I may burn more total calories throughout the day from increased EPOC. Make sense?

That’s not to say that walking should be abandoned all together. In deconditioned individuals a walk at a moderate pace may actually become a significant workout. But as with all exercise, once your body is acclimated to the stressor, change usually comes to a hault.

Anecdotally I usually see people that are significantly overweight to be walking for exercise. It’s a rare occurrence for me to see a lean, toned and fit individual regularly walking as their only source of exercise. I’m not saying it doesn’t happen, I’m saying that I don’t see it that often. Additionally, some studies have concluded that people who run tend to eat better than walkers and also include other forms of exercise in their program.

Here’s my view on walking – it’s generally a beginner’s activity. It’s ok. Let the hate mail commence. But in all reality walking will only provide a stimulus for change for so long before it no longer represents a challenge. And if you jog at the same pace for any length of time, you too will also stop challenging your body.

The concept that needs to be grasped here is relative intensity. One person may be walking at 3 miles per hour while another runs at 8.0. The runner isn’t necessarily working harder or getting a better benefit if both are working at an 8 or 9 in terms of intensity. That’s a hard concept to follow but it is true.

When it comes to running vs. walking, a run inherently takes more effort. Therefore as a rule, the same person who chooses to walk will burn more calories running. I don’t think this is a hard concept to follow. Is It?

I also need be totally honest. I feel like walking for exercise is the easy way out and for those who don’t really have the drive to push themselves to start a more balanced program. Going back to those walkers I see – they never look like they’re working all that hard. It looks more like a leisurely stroll that often time includes a chat with friends.

Runners? Well they also have their own set of issues. This group of people also usually fails to recognize the need for varied programming and as a result trainees commonly inform me that they’ve been running the same route for years. Here too we have a body that’s bored of what the stimulus is and has long been adapted to the stressor being placed on it.

When searching for studies on this subject you’ll find research that equally suggests one mode is best for weight loss and health. One will say that walking is less impactful, better for heart health, and can rival running. Another will say that long-term studies prove running to be best for permanent weight loss and overall health. It is hard to know which to believe.

The good news is that you need not concern yourself with who’s right because as a follower of Angry Trainer Fitness you’re aware of the need for balance and variety in your fitness program. Right?

I said right!?

Why not use both running and walking in your program? Perhaps one day you use sprints in your routine. Another day you run a 5k and then later in the week go for a walk on a beautiful day or maybe a hike? I suggest you use many modalities and varying intensity levels in your program to cover your bases.

BUT if I had to choose only one mode, either running or walking, I’d certainly go with running. I do believe it is a better choice on many levels for increasing your fitness and health. Running and especially sprinting will boost your lung capacity, heart health, endurance, stamina and overall fitness far beyond even the fastest of walking.

In addition due to the nature of running fast and sprinting, you’ll engage fast twitch muscle fibers that will never get tapped into while walking. Fast twitch fibers grow faster, are explosive and help you burn calories like nobodies business.

So I’d have to say that the list of benefits from running do outweigh (pun intended) the benefits of walking. Science and real world evidence has proven time and again that shorter, more intense workouts produce better results across a wide range of health and fitness benefits.

Lets get brutally honest – walking for most of us is not a significant challenge. Without challenge there is no change. And don’t go writing me telling me to try walking 10 miles so I can see how hard it is. No thanks. I choose to spend my time more efficiently. While you spent two hours walking, I wrote this article, performed a CrossFit WOD and practiced my lifting skills. I made lunch and packed a snack for later. And I shined up my car tires.

And I got a better metabolic benefit than your two hour walk.

That’s my angry opinion and I’m sticking to it!

What do you think? Which is better? Why?

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this website. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

http://angrytrainerfitness.com/2013/06/running-or-walking-which-is-best-for-fat-loss-health/

Discover Good Nutrition & FitnessHow to lose baby weight and get your energy back : Herbalife Advice

Motherhood brings joy, of course, but you might also be feeling fat and tired!  Here are eight tips to help you lose the baby weight and get your energy back.

Aside from a healthy baby, of course, there are two things new moms want most – to lose the baby weight and get their energy back.  If you’re wondering if you’ll ever get rid of that spongy belly, or get back into skinny jeans; know that you can, and you will – but you can’t rush it.  One day you’ll also manage to get through the day without feeling like you need to prop your eyelids open! Losing the baby weight and building your energy levels back up takes time, and as a new mom, you need to focus on taking care of your baby and yourself.

Yes, if you’re a new mom you’re probably carrying some extra baby weight.  But there’s a reason you gained baby weight in the first place.  Mother nature wanted you to accumulate some extra fat on your hips, thighs and belly to make sure you’d have enough energy stored up to provide nourishment for your baby. If you try to lose that baby weight too quickly, it can zap your energy.  And, if you’re nursing, it could affect the quantity and quality of your breast milk. 

Of course you’re tired. You’re still recovering from delivery and you’re up and down all night with feedings. You barely have enough energy to wash your hair, let alone prepare a healthy meal.  Take heart – as time goes by and your baby starts sleeping for longer stretches, you’ll gradually have more time to prepare meals and find time to exercise, at which point you’ll start to shed the baby weight.  As part of your healthy diet, protein shakes can be a lifesaver as an additional source of protein. It only takes a couple of minutes to whip up a protein shake with extra protein powder, milk and fruit – and it packs much of what new moms need – protein, calcium and fiber.  A protein shake is something you can sip on easily while you’re caring for your baby.

Most women want to know how long it will take to lose the baby weight, but there’s no simple answer.  Certainly in the first few weeks, you should be focusing on adjusting to motherhood and bonding with your baby, eating well, staying hydrated and getting enough rest – not worrying about how many calories you’re eating.  Once you and your baby fall into a routine, it’s a bit easier to establish an eating and exercise pattern that can help you lose about 1-2 pounds of baby weight per week.

Drop baby weight with these simple and effective tips

Focus on balanced nutrition

Especially in the first month or so, pay less attention to your calorie intake and a lot more attention to meeting your nutrition needs to help your body recover.  At this point you shouldn’t really be thinking about baby weight at all.  Your goal is to pack as much nutrition as you can into healthy, easy to prepare meals that include lean proteins, dairy products, healthy fruits and vegetables and whole grains.  This will ensure that your body gets the nutrients it needs such as protein to repair body tissues, and important minerals such as calcium and iron that are much-needed by new moms.   Your body is going through a lot of changes and your focus should be on eating well, getting lean and fit.  Don’t expect the baby weight to fall off.

When you do have time and energy to cook, always make extra

As long as you’re going to the trouble, it’s great to have leftovers to freeze for another meal, or to refrigerate for lunch the next day.  If you don’t have a slow cooker, think about getting one.  You can get a soup or stew, or even a whole chicken, started in the morning – and have a delicious dinner waiting for you at the end of the day.

Stay hydrated and curb the caffeine

Dehydration can lead to fatigue, so adequate fluids are important.  Whenever you sit down to feed your baby, make a point to have a glass of water or a cup of herbal tea.  If you’re nursing your baby, avoid caffeine;  if you’re bottle-feeding, curb your caffeine intake by afternoon so as not to disrupt your sleep at night.

Eat more but don’t eat everything

If you’re nursing your baby, the fat you stored away during pregnancy helps provide the energy you need to produce milk for your baby – to the tune of about 500 calories a day.  This can help with weight loss, but don’t fall into the trap of thinking that ‘eating for two’ is the same as ‘eating everything in sight’.  You don’t just need extra calories to nurse a baby, you need extra nutrients, too.  Those 500 calories need to provide nutrients like protein, calcium and iron.  Nursing isn’t an excuse to chow down on fats and sweets and that will just lead to weight gain rather than helping you to lose baby weight.

Watch the sweets

Some new moms rely on frequent sugar shots throughout the day to fight fatigue – a practice that usually backfires.  Blood sugar spikes are often followed by a crash, and the cycle starts all over again.  And, obviously, sugary foods don’t provide high quality nutrition.

Stock up on healthy staples

Frozen veggies and fruits, and healthy canned foods like beans or tuna are lifesavers.  The fruits can go into your smoothie, or be thawed and spooned over some yogurt or cottage cheese.  Frozen veggies are just as nutritious as fresh, and you can add them to convenience items – like canned soups or Chinese take out – to make them healthier.  Keep your refrigerator stocked with cut up fruits, veggies and low-fat yogurt. Try to also stock your pantry with healthy high-fiber cereals, protein bars and whole grain crackers so you always have something healthy to grab quickly.  Making healthy food convenient is your best defense against eating badly when you’re tired and hungry.

Stay positive and focus on what’s important

Your health and the health of your baby come first.  It took you nine months to gain that weight, so don’t expect it to fall off overnight.  Focus on your achievements – especially the biggest one of all… You’re a mom!

http://www.discovergoodnutrition.com/2013/06/how-to-lose-baby-weight/

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

5 White Lies That Stall Weight Loss

We all fib a little, but telling your co-worker her new haircut looks great (when what you’re really thinking is “oh my!”) is pretty harmless. Lying to yourself about your own eating habits on the other hand, can wreak some real mental and physical havoc; and a new study shows it may be pretty common. In my private practice, I make it very clear to my clients that my role is not to scold, berate, or act like a food cop. In fact, it’s just the opposite, because fostering an open, non-judgmental dialogue about your relationship with food is the only way to uncover some truths you may be pushing under the rug. And until they’re exposed, they’re pretty impossible to change. Here are five many of my clients  reveal, and why coming clean with yourself can be the answer to finally losing weight – for good.

“I eat when I’m hungry, and stop when I’m full”

When reviewing my clients’ food diaries, I often see snacks, driven by hunger, just an hour or two after fairly substantial meals–generally a sign that something is out of sync. When I ask, “What did the hunger feel like?” it often turns out to be emotional or social, rather than physical in nature. In other words, there are no bodily symptoms that signaled a need for energy or nourishment, and in truth, many clients know this to be true. One once said, “I realize it’s not really hunger, but I fool myself into thinking it is, because I don’t know what else to do.”

Alternative:
The toughest part of recognizing that you want to eat, but not because your body is telling you to, is acknowledging that what you really need has nothing to do with food. But once you do just that, and find other healthy ways to cope with what’s really going on (anxiety, relationship issues…), the weight may effortlessly fall off (day after day after day, just 200 surplus calories can keep you 20 pounds heavier). If you don’t keep a food diary already, start one, and include not just what you eat and how much, but also your hunger level before and after meals, in addition to your emotions. The revelations may allow you to break the pattern.

“I’m not a big drinker”

I’ve heard this from many clients who, according to the Centers for Disease Control and Prevention criteria, are chronic binge drinkers (consuming four or more drinks in a two hour period for women, five for men). For some, the self-categorization is justified, because they don’t drink during the week, have already cut back, or are comparing themselves to friends who drink a whole lot more. But after some reflection, I often hear sentiments like, “I know polishing off a bottle of wine by myself isn’t good, even if it’s only on the weekends.”

Alternative:
For most of my clients, drinking has a domino effect that travels in both directions. Knocking a few back drinks on Saturday night often leads to eating more at dinner, followed by going out to brunch on Sunday, skipping the gym Monday morning, and giving into the office candy dish Monday afternoon. On the flip side, cutting back on booze often leads to feeling “cleaner,” more in control, and motivated to eat healthier and be more active – changes that can be transformative for both your waistline and health. If you’re using alcohol as an emotional crutch, or it’s integral to your social scene, reach out to someone you trust. I’ve had clients break out of this pattern simply by connecting with a close friend or family member who supported their decision to cut back, or stop drinking all together.

“I eat really healthfully most of the time”

I often hear this statement right after a client tells me about a decadent vacation, dinner out, or holiday that involved overeating. And while some believe it to be true, many know that on a day-to-day basis, while they don’t pig out, they’re not exactly earning gold stars, especially when it comes to hitting the mark for veggies, or reaching for whole, rather than refined grains. After acknowledging that she was looking at her diet through rose-colored glasses, one client said, “I think I was giving myself an A when what I really earned was more like a B-.”

Alternative:
It’s OK to admit that you’re not perfect, even if you’re not perfect most of the time! You can’t set concrete goals that will improve your eating habits without coming to terms with how you really eat. For example, if you realize that you eat too much rice and not enough veggies at dinner, flip-flopping the portions (e.g. a half cup of brown rice and one cup of broccoli, instead of the reverse) shaves 20 grams of carbs from your meal. At one meal a day, that’s a savings equivalent to walking on a treadmill at 4 miles per hour for 85 hours.

“I eat 5 or 6 small meals a day”

The operative word here is “small.” Many of my clients who say this are actually eating five full meals, which by today’s portion distortion standards, may seem small, but are actually far more than their bodies need. Admitting to this, one client said, “I think I’ve just gotten used to eating every few hours, or I thought it was the best thing to do, but it’s clearly not working for me.”

Alternative:
Long stretches without eating can lead to rebound overeating, so well timed meals are key. But whether you eat four, five, or six times a day, your body’s needs remain the same, which means if you want to eat more often, you must eat less each time you chow. For example, if you need 1,600 calories a day, you can eat: four 400 calorie meals; five 320 calorie meals; or six 266 calorie meals. The latter is a real challenge, because the meals end up being so mini, they don’t feel like meals, leading to extra nibbles, which wind up feeding your fat cells. I don’t advocate calorie counting, but if you think that too-frequent eating may be an issue, take inventory for a day or two, to gain some perspective.

“I can eat more because I work out a lot”

I work with pro athletes and performers, but most of my clients work full time, on top of juggling family and social responsibilities, which often leads to fitting in far fewer workouts than they’d like. When they do hit the gym, they hit it hard, but many get there three days a week, while continuing to eat as if they’re starting every day with a workout. One client confessed, “I think of myself as such an active person, but the truth is, it’s more wishful thinking than reality.”

Alternative:
Rather than following the same routine every day of the week, establish a “baseline” eating plan, for non-exercise days, and add to it on the days you workout. Mentally, it’s much easier to add to your plate, rather than take foods away, and with a daily regime that doesn’t factor in fitness, if you just can’t make it happen, you won’t stick yourself with a surplus.

http://news.health.com/2013/06/06/white-lies-weight-loss/