I’m sure you’re well aware by now that 70 percent of adults in the U.S. are overweight. But have you ever thought about the flip side of that statistic? It implies that around 30 percent of U.S. adults are able to maintain a healthy weight despite the abundance of calorie-dense foods and an increasingly sedentary lifestyle. In a 2010 poll, only about half of normal-weight adults reported exercising three times per week. This raises a good question: If you’re already at a healthy weight, why should you exercise?
I’ll tell you why—keep reading.
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Happy New Year, Be Wellers! Are you ready to get 2013 started on the right foot?
For many, the New Year means a fresh start, a new beginning, a clean slate. It also means a new resolve to finally (finally!) lose some weight. The sober truth is that while many will vow to take better care of their bodies, the vast majority will fail miserably within the first 60 days. (Womp, wommmmp.)
Now for the good news: You don’t have to be one of those people who fail. No, really. Keep reading, because I’m about to give you five simple rules for making (and keeping) your New Year’s lose weight, get fit resolution.
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Imagine having your own personal gym at home: There’d be no membership fees, no waiting for equipment, no sweaty guy grunting loudly as you try to finish your set. I bet your workouts would be a lot more efficient, frequent and enjoyable. Unfortunately, the machines you find in a standard gym cost anywhere from $1,500 to $10,000—no problem if you’re a millionaire with a spare 10,000-square-foot room, but a tad prohibitive for those of us on space-and-financial budgets.
What we need are smaller, cheaper, but no-less effective exercise equipment that can be stored in a closet. If I were building a great home gym, here are the three pieces of easy-to-store, easy-to-use exercise equipment I’d invest in.
Thanksgiving is almost here! For food lovers, this is hands-down the greatest holiday of them all. But for those who struggle with their weight, it can be the most dreaded day of the year. Between the constant snacking during the football game, giant dinner with endless sides, and wide array of desserts that seem to call your name, Thanksgiving can be a seriously calorie-dense day.
The good news is, with a little preparation, you can enjoy Thanksgiving—and all the yummy food that goes with it—with much less guilt. Keep reading for five easy-to-follow tips to avoid gaining weight this Thanksgiving.
1. Start your day with a fiber-filled breakfast.
By filling up on a healthy, fiber-loaded meal for breakfast, you’ll be less likely to snack during the day as you wait for dinner to be ready. Try some oatmeal topped with fruit and nuts, some whole-wheat blueberry pancakes, or a strawberry-banana smoothie.
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Thanksgiving is almost upon us. It’s a holiday filled with friends, family and, let’s be honest, overindulgence—but it doesn’t have to be that way. By making small, healthy changes to the classic Thanksgiving dinner, you can save yourself loads of calories without sacrificing flavor. I’m talking about easy things like substituting gobs of butter, cream and salt for fresh herbs, spices and seasonal fruits and vegetables. It’ll make a world of difference for your waistline while treating your taste buds to something new and exciting.
So without further ado, here are your healthy Thanksgiving recipes for all the staples: turkey, stuffing, mashed potatoes, casserole and, of course, the desserts.
There aren’t many people who don’t want a slimmer waistline or six pack abs. Problem is, that kind of midsection is really hard to achieve.
Hard—but not impossible.
The good news is, you don’t need to do thousands of sit-ups, take tons of supplements, starve yourself, or undergo drastic surgery to tone and tighten your waistline. Here are 10 simple rules I share with my clients to help them win the belly-fat battle—once and for all.
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If you just had a great workout, the last thing you want to do is sabotage your results by eating a bunch of junk as soon as you get home from the gym. But here’s the rub: you shouldn’t avoid eating altogether, either.
The fact is, you actually need to eat to stock up on calories after a workout—but they have to be the right calories. Read on to find out what to eat, when to eat it, and why it’s important for your body, whether your goal is weight loss or muscle building. Here are a few rules to follow when creating your post-workout meal plan.
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It’s two days after your workout and you can barely move. It hurts to put your shirt on, it hurts to get up out of a chair, it even hurts to get out of bed. Unfortunately, muscle soreness is a part of life when you’re an avid gym-goer. The big question is: Should you hit the gym when you’re sore from yesterday’s workout, or take a rest day? The answer may depend on how sore you are and what exercise you want to do.
Why Am I So Sore?
Muscle soreness happens when you create small tears in the connective tissue around the muscle. Don’t worry, this is not the same as a muscle tear. Muscle soreness is a part of the healing process. When sore muscles rest, they rebuild and repair into stronger muscles. So make sure you don’t interrupt this process by doing heavy, intense exercise.
How Sore Is Too Sore?
If you’re extremely sore—i.e. so sore you can’t even shampoo your hair—you probably overdid it at the gym. This much soreness is common for people who are working out for the first time in a while. The bad news: this type of usually soreness gets worse on the second day. This level of soreness calls for three to four days of rest. On the third or fourth day (depending on when you feel better), you should stick to light cardio to help loosen you up.
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As a person whose career is built on correcting exercise form, it’s hard for me to go to the gym and not notice a few (or few dozen) people doing common exercises incorrectly. Using incorrect form wastes time and energy, and can drastically increase your chances of injury. I usually notice one of three culprits: you’re not concentrating, you’re using too much weight, or you have no idea how to do the exercise correctly to begin with.
Allow me to take this opportunity to clear a few things up. Here are four moves I see people do wrong all the time, plus tips for how to make sure you’re doing ’em right.