7 Silent Signs You Could Be Eating Too Much Protein

Why we need protein

Protein is a critical part of our diet—we need it to feel full, have energy, build and repair muscle, process nutrients, and boost immunity, among other vital roles.”Protein is made up of amino acids that are the building blocks of body tissues, including muscles, blood vessels, hair, skin, and nails. It’s also involved in the production of enzymes and hormones that help the body to function normally,” says Kaleigh McMordie, a registered dietitian nutritionist. Why are these amino acids so important? McMordie gives a quick anatomy lesson (in case you spaced out in 10th grade): There are some amino acids that the body can synthesize, but others, called essential amino acids, we must get through our diet. Animal protein sources, such as meat, fish, milk, and eggs, contain all nine essential amino acids while most plant-based protein sources don’t have the full complement of amino acids in the exact right amounts (there are some exceptions, like soybeans). “That’s why it is important to include a variety of protein sources in order to get all of the essential amino acids, especially for vegetarians,” McMordie says. And if you’re a regular exerciser, protein is especially important, according to diet and lifestyle dietitian and registered nutritionist, Keith Akoob, EdD. “Protein not only builds muscle, but it also repairs and maintains muscle,” he says. “Muscle cells, like all living tissue, have a life. They eventually need to be replaced, so repair and maintenance are critical roles for dietary protein.”

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Understanding the Nature of Habit in Recovery

The nature of habit is insidious and sticky. And although some habits adhere with unerring and unfortunate ease, we're left with the same dilemma no matter the habit: how to get undogged.

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Here’s Why It’s OK to Work Out Only on Weekends

If you’re tight on time during the week and can hit the gym only on Saturdays and Sundays, you’ll welcome the results of a new survey published by JAMA Internal Medicine.

After crunching the numbers on 63,591 adults, a team of researchers from Harvard University School of Public Health and universities in England and Australia, found that when compared with sedentary adults, weekend warriors who performed the recommended 150 minutes of moderate activity or 75 minutes of vigorous activity in one or two sessions per week had a 30 percent lower risk of death from all causes, including cardiovascular disease (40 percent lower) and cancer (18 percent lower). That means 8,802 fewer deaths from all causes, including 2,780 from cardiovascular disease and 2,526 from cancer.

These findings suggest that when it comes to exercise, quality trumps quantity. “One all-encompassing workout is worth more than several poorly planned workouts,” says New York Health & Racquet Club Personal Trainer, Greg Peck. And perhaps more significant is the evidence that some exercise is better than none. “There is no such thing as bad exercise,” Peck adds.

If your sweat sessions are limited, Peck suggests enlisting the services of a personal trainer even for a few sessions, because he or she can show you how to maximize your time and also use the proper form, so you don’t get hurt. If personal training sessions aren’t in the budget, Peck recommends doing least 30 minutes of cardio such as jumping rope, walking on a treadmill, cycling, or using the elliptical machine, followed by weight-bearing exercises: Try doing three sets of 12 to 15 reps of weighted squats, chest presses, deadlifts, bicep curls, triceps kickbacks and ab crunches. If you can’t get to the gym, go for a brisk walk or run, and do three sets of 12 to 15 pushups, body weight squats, leg raises, sit-ups, tricep dips, and lunges. Get the most out of each session by concentrating on upper body with cardio one day and lower body with cardio the next. (Here are more home workouts to try.)

And per the study findings, it’s also a good idea to crank up the physical activity during your leisure time as well. Maybe go bowling with friends bowling instead of happy hour, or going on a hike with your family instead of parking it in front of Netflix. In case you need them, here are some exercise motivation tricks you haven’t tried.

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How To Keep Your Spine Happy And Healthy

Good posture will help make your spine healthy and happy. There are indeed a couple of important things you can do to promote such.

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9 Foods to Never, Ever Eat If You’re Trying to Lose Weight

Granola

According to the United States Department of Agriculture, a half-cup of granola has anywhere between 200 and 300 calories, 12 to 16 grams of sugar, 3 to 15 grams of fat (depending on low-fat options), and nearly 40 grams of carbs. Plus, granola is usually mixed with something, like yogurt or fruit, which only increases its caloric value. “Although you may think starting your day with a bowl of granola is the healthy thing to do, the calories can easily add up to over 600 calories, just at breakfast,” says Toby Amidor, MS, RD nutrition expert and author of the Greek Yogurt Kitchen. If you love Greek yogurt for breakfast, try some of these more diet-friendly topping options, but make sure your bowl isn’t too big—which is a breakfast mistake that could be packing on the pounds.

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Are Your Adrenal Glands in Trouble?

Our adrenal glands are all about dealing with stress. So why do we beat them up day after day?

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19 of the All-Time Best Core Exercises that Will Get You in Incredible Shape

Plank

1. Assume a plank position, resting on your elbows, with the balls of your feet about shoulder width apart. Your elbows should be directly underneath your shoulders, your back should be flat, and your neck should form a straight line with your back. Tighten your rear end and abdominals and the front of the thighs.
2. Hold this position for the suggested amount of time. Do not allow your lower back to sag.

What it does: Strengthens the entire core.

Form tip: To intensify this exercise, narrow your base of support by moving your feet closer together. (Try these plank exercises to perform your abs.)

For a more extensive list of exercises like this, get my new book, 60 Second Sweat.

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The 5 Tools a Surgeon Must Have

Being a surgeon always requires you to have some tools ready before you enter the operation theatre. Here, we mention and explain the 5 most important tools for a surgeon.

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Want to Eat Less Junk Food? This Science-Backed Trick Works Every Time

Many people struggle with portion control. But even if you can’t tell a golf ball from a deck of cards when it comes to rice, beans, or a burger, researchers have found another way you can control your portions, especially when eating guilty pleasures like pasta and dessert. The trick: Serve yourself.

You know the struggle well if you’ve ever eaten at a restaurant and managed to plow through the obscene amount of food that appeared on your plate. According to new findings from the USC Marshall School of Business, not serving your own food makes it easier to deny responsibility for how much makes it into your mouth. “Our research shows that for unhealthy—but not for healthy—food, consumers are more likely to indulge and have larger portions when they are less involved in serving the food, like when another person serves it for them or when it’s already pre-plated,” says study co-author Linda Hagen, assistant professor of marketing at the Marshall School of Business at the University of Southern California. “They’re less likely to indulge and will choose smaller portions when they have to serve themselves.”

When participants served their own unhealthy foods, they were more likely to either skip them altogether or take skimpy portions.

In Hagen’s research, which will be published in the Journal of Marketing Research later this year, the team found that when participants served their own unhealthy foods, they were more likely to either skip them altogether or take skimpy portions compared to when they grabbed pre-filled cups, pre-sliced cake, or pre-set sizes of frozen yogurt. “When people are more physically involved in serving their food, they feel more responsible for their eating choices and are more likely to curb their unhealthy eating to avoid feel guilty,” says Hagen. “In other words, serving your own food can be a tool to help hold yourself more accountable.”

If a healthy weight is your goal, cut back your unhealthy eating at home by always filling your own plate rather than letting a relative plate your meal, never eat out of big bags of chips or crackers or cookies (because you can’t see how much you’re munching), and always plate your take-out instead of chowing it straight from the container. At parties, ask to slice your own cake instead of taking a piece pre-cut by the host.

These findings might have implications beyond just the average person eating at home. For example, it could potentially help kids make healthier choices at a school cafeteria.

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Your PMS Survival Guide—11 Ways to Ease the Misery

Change an irritable attitude by clearing your calendar

Feeling like you could snap at anyone at a moment’s notice is a classic symptom of PMS. “In my practice, this is the most common symptom women report,” says gynecologist Barb Depree, MD, of Lakeshore Health Partners in Zeeland, Michigan. “Charting your period and preparing for the PMS days can be a lifesaver,” she says. That means don’t overschedule yourself (here’s how to say no to annoying requests), even consider postponing important decisions until later in the week. Not only will you avoid potential conflict, but the self-nurturing will boost your mood.

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Debunking Old Wives' Tales

Does going out with wet hair give you a cold? Do toads really give warts? Does shaving really make your beard grow faster? Our childhood is peppered with anecdotes that our grandparents give to us, which they might've got from their own grandparents. But beyond all the tips to lose weight, tips to conceive, hygiene tips and what not, there really is no proof that these 'Old Wives' Tales' actually work. The intentions behind them might be for the best, but when it comes to health, you can't leave it to the imagination. That's what you have science for. Back your tips for a healthy life with facts, as we debunk some Old Wives' tales for you.

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6 Simple Squat Exercises that Will Transform Your Body

Dumbbell goblet squat

1. Stand with your feet about hip width apart. Cup one end of a dumbbell in the heels of your hands directly underneath your chin, letting the other end of the dumbbell hang and touch your chest.
2. Tighten your abdominals and push your hips back before bending your knees and lowering yourself down into a full squat where your thighs are below parallel to the floor, as low as you can comfortably go. Be sure not to bend at the waist or come up on the balls of your feet; your weight should be back on your heels.
3. Drive back up through your heels to the starting position. Repeat for the suggested number of reps.

What it does: Strengthens all the muscles in your hips and thighs while developing core stability.

Form tip: To avoid injuring the knees, do not bounce when coming up out of the squat.

You can also get full-body, mix-and-match workouts to help you burn fat, tone muscle, and reboot your body in my new book 60 Second Sweat.

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9 Surprising Health Benefits of Red Wine Vinegar

Red wine vinegar may reduce body fat

If you have weight-loss goals, you don’t have to completely focus on all the foods you shouldn’t eat. Instead, turn your attention to fat-burning foods you should be eating more of, like red wine vinegar. In a study published in the journal Bioscience, Biotechnology and Biochemistry, researchers found that red wine vinegar actually helps reduce overall body fat content. After determining that acetic acid (a main component of vinegar) suppressed body fat accumulation in animals, researchers set out to uncover whether the same holds true for humans. They worked with obese individuals during a 12-week period to see how vinegar intake affected metabolism. In the end, every participant who consumed red wine vinegar showed a significant drop in BMI, body weight, waist circumference, and visceral fat area. The overall conclusion was that red wine vinegar can indeed reduce general body fat.

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These Stability Ball Exercises Give Your Abs the Ultimate Workout

Stability ball crunch

1. Lie with your lower back on top of a stability ball and your feet flat on the floor. Place your hands behind your head, your fingertips behind your ears, and your elbows out to the side.
2. Lean back over the ball until you feel a stretch in your abdominals.
3. Lift your chest, head, and back until you feel a strong contraction in your abdominals. Repeat for the suggested number of reps.

What it does: Strengthens the front and lower abdominals.

Form tip: Don’t extend so far that you fall off the back of the ball. If the exercise is too difficult, place your hands across your chest instead.

You can also get full-body, mix-and-match workouts to help you burn fat, tone muscle, and reboot your body in my new book, 60 Second Sweat.

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The Best Way to Lose Weight in 2017

The dream of many persons to achieve that perfect shape that will make them look fit always is possible through healthy eating. The kind of food you eat determine the kind of shape you are likely to get. There is a saying that you are a product of what you eat. Eating the right way and exercising regularly helps you to accomplish your dream shape.

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Things You Should Do When Getting Pharmaceutical Supplies

The health industry is one of the most sensitive. It is supposed to extend solutions to improve health and the slightest overlook could be the thin line between life and death. Pharmaceutical supplies are important and they should be handled with the seriousness they deserve. If you are a supplier you will only manage to create a good reputation in the market only with quality products that are approved by the right bodies.

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CABG and Open Heart Surgery in India

India has emerged as a major healthcare destination. Having invested millions of USD in infrastructure, medical equipment, medical schools and colleges today Indian healthcare benefits from thousands of trained healthcare professionals who graduate every year from premier medical colleges and are trained at some of the best healthcare facilities in India and abroad. Some of the best heart doctors or best cardiologists in India are able to take care of open heart surgeries, cabg, pediatric cardiology, interventional cardiology such as angiography, stenting or angioloasty.

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11 Things that Happen to Your Body If You Stop Eating Red Meat

You may lose a few pounds

Red meat is calorie-dense, so cutting it out of your daily diet could mean a lower number on the scale. “Most portions of meat are more than the actual protein requirement, and these larger portions can be replaced by alternative protein sources that are much lighter in calories, still satisfying, and also easier to digest,” says Sally Warren, PhD, traditional naturopath at Metro Integrative Pharmacy. “A three-ounce serving of beef can be around 170 calories, but a portion of beans can be around 100 calories and tofu around 70 calories, each supplying the same amount of protein.” It may not seem like a huge difference at first, but it can add up over time. Fish, chicken, and legumes are lighter calorie alternatives, and good replacements to choose. A 2015 review article in the Journal of General Internal Medicine reported that people on a vegetarian diet lost more weight than those on a non-vegetarian diet, although vegans shed more weight than people who still ate eggs and dairy products. Here are more benefits of a vegan diet.

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These 4 Easy Plank Exercises Will Transform Your Abs

Plank

1. Assume a plank position, resting on your elbows, with the balls of your feet about shoulder width apart. Your elbows should be directly underneath your shoulders, your back should be flat, and your neck should form a straight line with your back. Tighten your rear end and abdominals and the front of the thighs.
2. Hold this position for the suggested amount of time. Do not allow your lower back to sag.

What it does: This plank exercise strengthens the entire core. (Find out more tips to get better abs without crunches.)

Form tip: To intensify this exercise, narrow your base of support by moving your feet closer together.

You can also get full-body, mix-and-match workouts to help you burn fat, tone muscle, and reboot your body in my new book 60 Second Sweat.

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The Best 5 Upper Body Exercises to Do with Resistance Bands

Band row

1. Anchor a resistance band to a secure implement (such as a railing or a bed frame) at about chest level. Grab the handles and step back until the band develops a moderate amount of tension. Set your feet about shoulder width apart, bend your knees, and lower yourself down about 6 inches into a quarter squat.
2. Pull through your shoulder blades and elbows and bend your arms to pull the band in toward your rib cage, as if you were rowing. Pause for a full second in the contracted position.
3. Extend your arms to let the bands back out. Repeat for the suggested number of reps.

What it does: This resistance band move strengthens the muscles in your upper back and the front of your arms.

Form tip: When rowing the resistance band in, think about drawing your shoulder blades together.

You can also get full-body, mix-and-match workouts to help you burn fat, tone muscle, and reboot your body in my new book 60 Second Sweat.

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Is Treatment For A Cold And The Flu The Same?

Although the cold and flu have almost similar symptoms, the fact is they are two totally different conditions caused by two distinctly different viruses. As such the treatments too differ.

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Neurology Surgery - What Are the Specialized Branches and Modern Surgical Methods?

Neurology is a medical specialty that is associated with the diagnosis, surgical treatment and rehabilitation of the disorders which affect the nervous system. The nervous system includes brain, spinal cord, and peripheral nervous system and extra-cranial cerebro-vascular system.

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The Best 14 Upper Body Exercises to Do with Dumbbells

Flat dumbbell bench press

For this classic upper body exercise, lie on your back on a flat bench with your feet firmly on the floor and your arms extended over your chest, holding a dumbbell in each hand. Your palms should face forward.

1. Slowly bend your arms to lower the dumbbells down and outward until they are on either side of your chest.
2. Extend your arms straight up and over your chest again, pressing back up to the starting position. Pause briefly at the top before repeating for the suggested number of reps.

What it does: Strengthens the muscles in your chest, the front of your shoulders, and the back of your arms.

Form tip: Don’t lower the dumbbells too deep, or you’ll risk injuring your shoulders. You should feel a nice stretch in your chest and still be able to see your knuckles and thumbs in the bottom position.

You can also get full-body, mix-and-match workouts to help you burn fat, tone muscle, and reboot your body in my new book 60 Second Sweat.

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Is Exercise Is Getting You Nowhere? This Might Be Why

If you diligently hit the gym every day, but you’re not seeing a change in your muscle tone or body shape, you may be a non-responder. What does that mean exactly? Joselynne Boschen, Nike Master Trainer and Fitness & Lifestyle Expert at health app Lifesum, likes to refer to this situation as hitting a plateau in your exercise regime.

Thankfully, being an exercise non-responder isn’t a lifelong sentence; The trick might just be switching up your exercise routine. Practice different types of exercising such as cardio, high-intensity interval training, and strength and endurance training, and, of course, keep tabs on your diet.

“When your body gets used to doing something in any pattern, it will stay in that state of consistency,” Boschen said. What Boschen means by this is that your body adapts and gets used to the routines you put it through. Therefore, if you’re burning a certain number of calories every day your body will think that is the norm, and you won’t see results.

To get those visible results, one of the most important factors—besides the obvious diet and exercise—is making sure you rest. “In order for muscle and definition to show, you need the recovery,” Boschen said. A problem with many non-responders is that they over train and don’t allow time for their body to recuperate. Consistently adding new workouts that you’re doing too frequently and not watching the foods you eat can be counterproductive.

But how do you know if your new workout isn’t working either? What if you’re a non-responder to that one too? When you start a new workout routine, check your pulse—that’s your baseline number. If that number hasn’t gone down after a month, says the New York Times, it’s time to go back to the exercise drawing board.

Bottom line: Educate yourself on what type of exercise is best for your body and lifestyle and start off slow. With time, rest, and diet changes will come results. Need some extra motivation? Try these 11 tricks.

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8 Upper Body Exercises that Don’t Require Any Weights

Bench push-up

1. Assume a push-up position with your hands on a flat bench slightly wider than shoulder width apart and the balls of your feet on the floor, also slightly wider than shoulder width apart. Your back should be flat, and your neck should form a straight line with your back.
2. Keeping your abdominals and rear end tight, slowly lower yourself toward the bench until your chest touches or nearly touches the bench, allowing your arms to tuck in slightly toward your sides.
3. Push back up to the starting position, and repeat for the suggested number of reps.

What it does: Strengthens the muscles in your chest, the front of your shoulders, the back of your arms, and your core.

Form tip: If you have trouble touching your chest to the bench for the required number of reps, adjust your range of motion and don’t lower yourself down quite as far.

For a more extensive list of exercises like this, get my new book 60 Second Sweat.

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The 10 Best Warm-Up Exercises to Do Before Your Workout

Side-lying rotation

1. Lie on your left side with your right hip flexed and your right knee bent. Your arms should be straight out in front of you with your palms together.
2. Rotate through the middle of your back, opening up your chest and right arm in an arching motion, until your right hand nearly touches the floor on the opposite side.
3. Rotate back to the starting position and repeat for the suggested number of reps. Repeat on the other side, flexing the left hip and left knee.

What it does: Loosens up your mid back, chest, and shoulders. (Stressed out? Try these stretches for stress relief.)

Form tip: Really focus on moving through your mid back and keeping your lower back out of the exercise.

For a more extensive list of exercises like this, check out my new book 60 Second Sweat.

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Is Breakfast Really the Most Important Meal of the Day? What the Science Says

You’ve probably been chided at least once in your life for skipping breakfast. After all, it’s the most important meal of the day—right? Actually, the truth is a bit more complicated.

No doubt you’ve heard countless studies about the importance of a morning meal. Research has found breakfast-eaters have fewer cravings, better self-control, and higher productivity. A study in the journal Obesity found that overweight and obese women who had a 700-calorie breakfast and had a light, 200-calorie dinner lost more weight than those who did the opposite. This indicates a morning meal might be most important. But not every study links breakfast with a slimmer waist. One report in The American Journal of Clinical Nutrition, for instance, didn’t find any difference in weight loss attempts between overweight and obese subjects who were told either to skip or eat breakfast.

In reality, the importance of breakfast varies from person to person, says Torey Armul, MS, RD, CSSD, LD, an Academy of Nutrition and Dietetics spokesperson. “The research is really mixed on breakfast with weight control,” she says. “Some people who skip breakfast have a much bigger appetite later in the day and tend to overeat. Other people find their appetite is no different later on.”

One problem could be that breakfast talk tends to be a yes-or-no question rather than a discussion of what a healthy morning meal looks like. A balanced breakfast contains a mix of protein, fat, and carbs instead, says Alissa Rumsey, MS, RD, CDN, CSCS, spokesperson for the Academy of Nutrition and Dietetics. But most American breakfast staples—think cereal, bagels, and muffins—are largely refined carbs, which give you a quick boost of energy but a crash later on. “Not only do you have fluctuating energy levels during the day, but you’ll also be hungry again soon after,” says Rumsey. “When you have a balanced breakfast, you’re giving yourself a boost of energy so your blood sugar goes up a bit, but the protein and fat help stabilize that energy.”

When you aren’t starving by lunchtime, you’re more likely to pick healthy foods and avoid overeating in the afternoon. On the other hand, a rumbling belly could kill your self-control, says Rumsey. Even if you aren’t hungry first thing in the morning, she recommends getting something in your stomach before lunch so you aren’t ravenous for your first meal. “It doesn’t have to be right when you wake up, but eating within a couple of hours sets the tone for the day,” she says. Sip a smoothie instead of biting into solid food, or pack a banana with two tablespoons of peanut butter. Starting your day with a balanced meal could also frame your whole day for diet success. “There’s a lot of power there to make healthy choices that carry you to make healthy choices the rest of the day,” says Armul.

But if you’re looking for a quick fix to rev up your metabolism, breakfast might not be the answer. “Some studies say it does boost metabolism, but other strong studies say it doesn’t—at least not significantly,” says Armul. “Sometimes we think we have more control over speeding up our metabolisms than we really do.” In reality, exercise is the only thing that’s been consistently shown to boost metabolism, she says.

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For a breakfast that keeps its promise to keep you full, focus on adding protein. “Protein is the biggest one and where the research is strongest in how it can lead to satiety, fullness, and even eating less,” says Armul. Hard-boiled eggs, nuts, Greek yogurt, and nut butter are all easy, filling options. Throw in fiber-rich fruits and veggies (skins on, please!), and you’re good to go.

But the morning rush can make it hard to throw together a healthy, balanced breakfast. People often put effort into packing healthy lunches and cooking nutritious dinners, without giving much thought to a healthy breakfast. Luckily, a morning meal is also the easiest to plan. “It doesn’t have to be sitting down to this big meal,” says Rumsey. She recommends throwing some fruit and nuts in baggies at night, then grabbing them with a yogurt as you head out the door.

The bottom line is, if you’re always starving and making unhealthy choices at lunch, you might want to rethink your breakfast habits—either making it bigger, better, or simply existent. But if you just have a small appetite and can’t stomach anything before (a reasonable-sized) lunch, don’t sweat it. “You can usually kind of sense if you’re the type of person who has an appetite change from eating breakfast,” says Armul.

MORE: 17 Healthy Breakfast Mistakes You Might Make This Morning

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15 Worst Weight-Loss Tips Doctors Wish You’d Stop Following

Don't follow any diet with a number in the title—"The 7 Day Diet," or "The 48-Hour Diet," for instance. "That implies there's an endpoint," says...

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How Much Protein Should You Be Eating?

Protein helps build and repair muscle and supports hard strength training. It helps keep you full and fends off cravings. Perhaps most importantly, it is a “metabolically expensive” macronutrient. (Protein is also the cornerstone of healthy eating for weight loss, which is detailed in my book 60 Second Sweat.) Let me explain. There is a component of metabolism called the thermic effect of feeding (TEF). TEF is the amount of energy it takes to digest, absorb, and process the food we eat, and the three macronutrients (protein, carbohydrate, and fat) have different TEF values:

• TEF value of protein: 20 to 35 percent of calories burned through processing
• TEF value of carbohydrate: 5 to 15 percent of calories burned through processing
• TEF value of fat: 0 to 5 percent of calories burned through processing

Let’s say you eat 100 calories of pure protein (for instance, a chicken breast). Due to protein’s TEF, your body absorbs only 65 to 80 of those 100 calories, because the rest were burned in processing. But when you eat 100 calories of carbohydrate (such as a slice of white bread), your body absorbs 85 to 95 of those calories. When you eat fat (think butter or lard)? You’ll absorb nearly all of it.

I hope it’s apparent that consuming more protein is an easy way to create the necessary caloric deficit without really trying. That being said, you don’t want to eat all protein, all the time, as the other two macronutrients—carbohydrate and fat—greatly benefit your health, fitness, and performance as well.

So how much should you eat? A study published in 2011 in the Journal of Sports Sciences supports the generally agreed-upon rule that you should shoot for (but not exceed) one gram of protein per pound of body weight per day. If, you weigh 150 pounds, you should shoot for about 150 grams (or about 1/3 of a pound) of protein daily. Protein contains four calories per gram, so 150 grams of protein will give you about 600 calories, or a third of your daily allotment of 1,800 calories. Here’s an example of how you could meet that requirement in a day:

• Breakfast: 4 eggs (28 grams of protein)
• Lunch: 6 ounces chicken breast (30 grams of protein)
• Midafternoon: 2 scoops of protein powder in water (48 grams of protein)
• Dinner: 6 ounces eye of round steak (36 grams of protein)

These are signs you’re probably not eating enough protein, the best plant-based sources of protein, and tips for eating a high-protein breakfast.

 

For my plans on how to get the most out of your workout by changing your diet, check out my new book 60 Second Sweat.

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Is High-Intensity Interval Training that Much Better Than Cardio?

High-intensity interval training (HIIT) is, in very simple terms, is alternating bouts of intense exercise with less intense “rest” periods. For example, you might run as fast as you possibly can for the entire length of a football field and then walk around the end zone for 30 to 60 seconds before repeating again. (HIIT is also the foundation of my breakthrough fitness plan to lose weight in less time.)

Why does this work? Exercise is like lighting a fire to your metabolism. When you are active, your metabolic flame and your caloric expenditure increases to varying degrees. With traditional, low- to moderate-intensity exercise—like walking on a treadmill or using an elliptical trainer for 30 minutes at a steady pace—you light the flame and it slowly increases to a gradual burn. When you end the workout, the flame dies down quickly and abruptly . . . kind of like dumping water on it.

On the contrary, with HIIT, the high-intensity exercise creates a huge metabolic disturbance and the flame heats up rapidly. Each interval is like squirting lighter fluid on the fire. What’s more, after a HIIT workout, the flame gradually burns down and simmers for a long time. Have you ever lit a fire, let it burn all night, and found that the coals were still hot and glowing in the morning? That’s HIIT, and that’s the effect it has on your metabolism: It’s intense, and you continue burning calories even when the workout is complete.

This is called excess post-exercise oxygen consumption, or EPOC: Following an exercise session, oxygen consumption (and thus caloric expenditure) remains elevated as the working muscle cells restore physiological and metabolic factors in the cell to pre-exercise levels. This is what traditional cardio can’t accomplish: A review article published in the Journal of Sports Sciences notes that exercise-intensity studies indicate higher EPOC values with HIIT training as compared with low- to moderate-intensity steady-paced cardiovascular training. And it doesn’t take long for these benefits to kick in. A team from the University of Guelph in Canada showed that fat oxidation, or fat burning, was significantly higher after six weeks of interval training. Another study out of the University of Guelph showed a similar shift in as little as two weeks.

HIIT also turns out to be better at developing cardiovascular fitness, or conditioning, than traditional cardio training. Cardiovascular function is often measured by maximal oxygen consumption, commonly called maximal aerobic capacity or VO2max (maximal volume of oxygen). The uppermost ability of the body to consume, distribute, and utilize oxygen for energy production, VO2max is a good predictor of exercise performance. In what is the most comprehensive (and recent) study comparing HIIT and traditional, longer-duration cardio, Jenna Gillen found that 12 weeks of sprint training (three sessions per week for a total of 10 minutes per session) on a stationary cycle, consisting of only three 20-second all-out sprints separated by two-minute recovery periods, led to the exact same improvements (20 percent) in aerobic fitness and insulin resistance as three 45-minute continuous sessions at a moderate intensity. Think about that: The HIIT group exercised for only six hours—as compared to 27 hours in the traditional cardio group—and got the same results!

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A French study measured VO2max responses among two groups of men and women; one group participated in an eight-week HIIT program; the other, in a traditional steady-paced cardiovascular training program. The HIIT group saw higher VO2max increases (15 percent) than the group doing traditional steady-paced cardiovascular training (9 percent). Improving cardio-vascular function and increasing VO2max are major goals of patients who suffer from heart disease. For this reason, some cardiac rehabilitation centers are beginning to include interval-training sessions with heart disease patients. Results show improvements similar to traditional low-intensity cardio, but in a shorter time and with fewer sessions.

The take-home message? When compared with traditional low- to moderate-intensity continuous cardio, HIIT will allow you to:

• Burn fat faster.
• Burn more calories after your workout is over.
• Develop the same or better cardiovascular conditioning in a fraction of the time.

The workouts in each phase of my 60-Second Sweat program will always incorporate HIIT: You will work really hard for less than a minute—the 60-second promise—and then you’ll recover just long enough for you to do it again. This format will develop your cardiovascular fitness, which in turn can lower your blood pressure and cholesterol levels, protect against heart disease and diabetes, increase bone density, improve sleep quality, and even help you live longer.

 

For my exclusive workout plans that incorporate HIIT to help you sculpt the body you want and lose weight with less time in the gym, check out my new book 60 Second Sweat.

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The Lifting Technique Is a Good Way to Stop Bedwetting

Looking for an effective solution on how to stop bedwetting? Here is an interesting lifting technique that can do wonders for your child. Overcoming bedwetting was never so easy and precise. Read on and explore how you can begin your treatment right now!

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All About Day Off Dieting

Staying in shape, and losing weight is hard. We all know that its 80% diet and 20% exercise, but there are those days (or weeks) when you just want to be lazy and stay laying down on the couch, not counting calories or steps. Well luckily for you, here are some tips and tricks that you can do at home so that you can stay on that couch wrapped under that warm blanket watching Netflix and not feeling guilty about it.

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Metabolic Resistance Training Will Completely Transform Your Body: Here’s How to Do It

Metabolic resistance training (MRT) is nothing more than loaded HIIT (high-intensity interval training), or, put another way, HIIT with resistance. HIIT is traditionally performed using cardiovascular activities: running/sprinting, cycling, stair stepping, rowing, using elliptical trainers, etc. But this neglects muscular fitness and the maintenance of lean body mass. (My new book, 60 Second Sweat, teaches you how to get a rock-hard body one minute at a time with HIIT and MRT.)

After age 30, if you don’t do something to prevent it, you will gradually lose muscle mass each year you age. This is a big problem. Your muscles, via your tendons, pull on your bones to move you. If you lose strength and muscle mass as you age, you cannot produce as much force, which means it will become harder and harder to move, much less live an active life and enjoy activities. Ever see an elderly person shuffle? Or someone unable to get up off the floor? This is due to a lack of muscular fitness and overall stability. (Here are more ways to anti-age your muscles.)

To prevent muscle loss, you need strength training (also sometimes called weight or resistance training). Strength training also increases your resting metabolic rate (the number of calories you burn at rest), improves insulin sensitivity, helps prevent type 2 diabetes, lowers blood pressure and cholesterol levels, increases bone mineral density, decreases lower back pain, and maintains and improves strength (obviously!). And, of course, it helps you look toned and trim.

With MRT, you stay true to the fundamental principles of HIIT—alternating brief bouts of hard work with periods of recovery—but you add in resistance with strength-training exercises. The synergy of MRT and HIIT develops both cardiovascular AND muscular fitness in a single, efficient, no-nonsense workout.

There is a big misconception out there that strength training cannot build cardiovascular fitness. (These are other important fitness myths to ignore.) It certainly can if it is programmed correctly. Anything that increases your heart rate and respiratory rate can improve your cardiovascular fitness. While strength training is not aerobic (meaning it does not rely on your aerobic energy system, which uses oxygen), it is cardiovascular. Do 20 loaded squats with a challenging weight and tell me you are not breathing heavier and your heart rate isn’t up!

Research proves that strength-training exercises can boost cardiovascular fitness. In a 2010 study, after completing a treadmill test to determine VO2max, 10 college-aged men did as many two-handed kettlebell swings as they could in 12 minutes, using a 16-kilogram kettlebell (about 35 pounds). This is a loaded exercise, a perfect example of metabolic resistance training. The average percentage of VO2 (65.3 percent) seen in this study was within the training range (60 percent to 85 percent) recommended to improve cardiorespiratory endurance, so the authors concluded that this protocol “provided a metabolic challenge of sufficient intensity to increase VO2max.”

Unless you are a current or an aspiring endurance athlete, you don’t need to devote much time toward low-intensity (below 70 percent of your maximum heart rate), prolonged (exceeding 20 minutes) aerobic training. If your only goals are to feel better, move better, improve the tone of your entire or specific areas of your body, and look better naked . . . you can develop total -fitness—cardiovascular and muscular—in a fraction of the time using MRT and HIIT.

For my exclusive workout plans that incorporate MRT to help you sculpt the body you want and lose weight with less time in the gym, check out my new book 60 Second Sweat.

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Food Poison and How To Deal With It

Food poisoning occurs when a person takes in food contaminated by bacteria, parasites or virus. The article provides information to the readers about food poison, what it is, its signs and symptoms, critical food poisoning effects and different ways to remedy food poisoning.

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Snacking For Kids Made Fun, And Healthy

As much as we like to keep our kids happy, we also like to see them healthy. Junk food might be the easiest option when it comes to snacks, but it does more harm than good to your children's health. So grab that apron, and just take 5 minutes out of your busy schedule to rustle up some healthy snacks. Who said healthy food can't be fun?

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9 Simple Physical Fitness Tips for Beginners

Set objectives on your own Prior to you begin, have a clear objective in mind of exactly what you desire to achieve. Do you desire to develop muscle or lose weight or perhaps both! Take your Measurements Take measurements prior to you begin your workout program then as soon as a month whole you are doing it.

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6 Subtle Signs You’re Eating Way Too Many Carbs

Your day is off to a good start. You had a great night's sleep but by 3 pm, you feel like a slug. Eating too many carbs at breakfast and lunch could be...

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Peanuts - More Than Just a Way to Pass the Time of Day

There was this alter ego of the Walt Disney Goofy (of Mickey Mouse fame) called Supergoof and he got his powers from the super goober patch in his backyard. Goobers and groundnuts are the other names for the more common peanuts. This otherwise super goofy character got his sinews and jet power from gobbling all those peanuts, sneaking out of his back door and emerging from the goober bushes transformed!

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8 Clear Signs Your Sweet Tooth Is Out of Control

Think you eat healthy? These everyday habits suggest you may be OD'ing on sugar—the substance driving up national rates of obesity and diabetes.

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How Having a Pet Benefits Your Health

When returning home from work or any stressful activity, what a wonderful feeling it is to be greeted with love and happiness. Any pet owner knows how calming a feeling you get from hugging and petting your pet. There are many healthful benefits from owning a pet. There are no questions nor explanations to react to as your pet accepts you unconditionally. You can be rich or poor, ugly or beautiful, obese or skinny and you are accepted the way you are. How wonderful to feel accepted the way you are. There are several proven health benefits for people as mental,physical and emotional improvement to helping with social skills and even in decreasing a possibility of a heart attack.

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Does BMI Really Matter? What the Science Says

You know your weight, your height, and your blood pressure—but you may or may not know your body mass index (BMI) off the top of your head, although medical professionals have recommended that you do. What is BMI exactly? It’s a value based on your height and weight that falls into four possible weight categories, ranging from underweight to obese. (To measure your BMI, divide your weight in pounds by your height in inches, squared, or use an online BMI calculator.) The National Health Institute considers a healthy BMI to be between 18.5 and 24.9; a number between 25 to 29.9 is considered overweight, and any number over 30 is considered obese. But how important is this number really?

UCLA researcher A. Janet Tomiyama has found that when used alone to measure health, BMI may be a somewhat arbitrary calculation. In her study comparing individuals’ BMI with other measures of health, such as blood pressure, triglycerides, cholesterol, and insulin resistance, she found that almost half of those considered overweight based on their BMI were actually metabolically healthy, as were 29 percent of those whose BMI classified them as obese. Tomiyama, an assistant professor of psychology in the UCLA College, told the UCLA Newsroom, “Many people see obesity as a death sentence, but the data show that there are tens of millions of people who are overweight and obese and are perfectly healthy.”

Indeed, doctors are continuing to explore how to measure the true impact of BMI on overall health. Most medical professionals now think it should be one of many measurements used to assess health. For example, some doctors are concerned less with your BMI number than with the distribution of the fat that is used to calculate it. Michael Roizen, MD, author of You: On a Diet, told webmd.com, “Fat around your waist is more biologically active and can do more damage to your body than the weight around your hips. The data shows that waist circumference is more reliable and more closely correlated with diseases associated with obesity.”

The bottom line is that a health measurement that once was considered to be a black-and-white indicator of health now resides in the gray area. To get a well-rounded assessment of your health, talk to your doctor about requesting lab tests such as a full metabolic panel, and consider discussing your BMI as it fits into the bigger picture of your health.

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How I Lost 100 Pounds at Age 51 (and Am Keeping It Off)

The massive, wrinkled fat rolls pictured on the Facebook post repulsed me. I blinked hard before I noticed the middle-aged women who had flashed their abdomens for the camera were smiling. And then I saw it—the “fat happens” mantra beneath the photo.

My immediate thought was to delete the post. As I kept studying the picture, though, I decided I had to respond. I couldn’t post anything—not even an “LOL”—that might signal agreement with the sentiment, even though a dear friend had shared it. As a former chair-busting 40-something, I knew karma would punish me if I didn’t speak out.

“It doesn’t have to be that way,” I typed, noticing my left hand tremble just a bit as I pecked out the letters. Candidly, it was difficult to write even that. But those words had changed my life, prompting me to start a journey that led to losing 100 pounds. I hoped at least they’d give others pause.

After I lost the weight, I promised myself I’d never again support the belief that middle-aged women—and men—are destined to grow fat, lose muscle tone, and develop heart disease. I just couldn’t propagate that falsehood once I knew differently.

I was never a fat kid. I ate right, I was active, and I just had fun. But that all stopped after college as I walked the tightrope of my stressful career. Food was my escape. Sure, I tried to lose weight through the years. After dozens of half-hearted, failed efforts—name a diet and I tried it—I gave up. I told everyone I would always be fat. I couldn’t change.

I believed that until my husband and I, joined by two of our closest friends, took a cruise to the Caribbean to celebrate my 50^th birthday. I was having incredible knee pain—that tends to happen when you weigh almost 250 pounds—and could hardly hobble around our cabin. Still I agreed to go on a shore excursion around one of the islands.

My knee threatened to give out several times as I slowly walked out of the cabin, around the stairways, and down the gangplank to the van. After hoisting myself into the van and taking a seat, I watched as a massively obese woman (even compared to me!), slowly climbed aboard. Everyone pretended not to notice the woman’s face, scrunched in pain, as she slowly shuffled to her seat.

“Ah, a glimpse into my future,” I jokingly whispered to my friend Sherry.

“No, it’s not,” my friend said in a dead-serious whisper. “It doesn’t have to be that way. You can diet. You can exercise. You can change.”

That simple statement triggered something in me. I started to think about my life and how I’d gone from semi-athletic kid to queen-size pantyhose wearer who could hardly walk a few hundred feet. And how my mom—who didn’t have the internet or DVD workout programs or any of the other more modern conveniences we have now—kept weight gain at bay.

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Modern weight-loss systems weren’t working. Why not give the tried-and-true method a chance?

These are the lessons I learned in my mission to lose 100 pounds:

• You can’t buy weight loss. Yes, there are plenty of high-priced diets and workouts available. Unless you are committed to losing weight, though, no pricey systems will do a shred of good.
• Calories count. Count them. When I began my serious weight-loss journey, I used (and still use) the free tracking system SparkPeople. Yes, it takes time to track food, but the accountability you gain is well worth the time and money.
• Think ahead. If I knew I was going to dine out, which I rarely did, I would pre-plan my meal. Then I could put the calories into my tracker ahead of time. Pre-planning let me know exactly how much I could eat the rest of the day so as not to exceed my calorie limit.
• Network. SparkPeople has a recipe database and forums where members share ideas. I credit those forums with introducing me to healthier versions of recipes I enjoyed (chicken fingers, tuna casserole). The quality of your food calories count, and this program helped me eat healthy, appealing foods. Another bonus: The other members gave me words of encouragement when I didn’t lose weight or, sadly, gained weight. Their words meant a lot, because they understood.
• Set aside time to exercise. You don’t need to join a gym or buy expensive equipment. You do need to set aside the time to move and commit to moving during that time. Yes, you’re busy. We all are. But how much is your health worth? I started moving by thinking about what I liked to do as a kid—swimming. So I joined a community gym and began swimming. I branched out to other exercises from there. One of my favorites is “walking workouts” by fitness guru Leslie Sansone. There are plenty of other at-home exercises that work well too.
• Choose to move. Remember: All movement counts toward fitness and weight loss, even housework and laundry. Set a timer to remind yourself to move at least once an hour—no, you won’t remember. A timer can help build the habit.

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13 White Foods that Are Way Healthier Than You Thought

"Eating the rainbow" is a good reminder to eat colorful, nutrient-packed fruits and veggies, but some white foods can also be just as good for you.

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What Nutritionists Wish You Knew About Agave Nectar

The science is pretty clear that too much sugar is bad, so many of us have been seeking out healthier substitutes to add to tea, smoothies, or brownie batter. For a while, agave nectar was considered the best alternative, but it turns out that the liquid sweetener, made from the sap of a succulent Mexican plant, is not as innocent as previously thought. Besides that it has more calories—20 per teaspoon—than table sugar and actually ranks lower in disease-fighting antioxidants than many other natural sweeteners, including honey and maple syrup, recent research has found that the high amount of fructose found in agave nectar can cause a lot of harm in the body.

“Agave may be preferred by some for its taste, but it shouldn’t be sought as a natural, ‘better for you’ alternative to sugar,” says Allison Stowell, MS, RD. “People who consume it regularly should be aware that it’s composed mostly of fructose, a type of sugar we should seek to consume in moderation.”

Agave nectar became popular initially because it has a low glycemic index, which means it doesn’t cause a spike in blood sugar the way regular sugar does. But the problem with agave nectar lies in its high fructose content. While regular sugar contains about 50 percent fructose, agave has 70 to 90 percent fructose—more than even high fructose corn syrup, a well-known dietary demon. Consuming a high amount of fructose can eventually lead to insulin resistance, according to research in the journal Nutrition & Metabolism, which causes chronically high blood sugar and insulin levels, a problem much worse for you than a temporary hike in blood sugar. The researchers, from the University of Toronto, go so far as to suggest that dietary fructose consumption is a substantial and under-recognized contributor to the epidemics of obesity and type 2 diabetes.

Too much fructose, from agave nectar or high fructose corn syrup, can also cause problems with the liver. “Unlike glucose, which can be used by a number of cells once it’s in our bloodstream, fructose has to be metabolized in our liver before it is readily available to us,” says Stowell. This can damage liver function and even lead to nonalcoholic fatty liver disease, according to research in the Journal of Hepatology. Pay attention to these signs of fatty liver disease.

As a result of agave’s impact on insulin and the liver, using this sweetener can up your risk of not only obesity, but other health issues such as type 2 diabetes and heart disease. “It’s easy to see how a diet in excessive fructose can lead to an increase in triglycerides, which can be associated with an increased risk in cardiovascular disease and sometimes insulin resistance,” says Stowell.

If you’re not ready to toss that giant bottle of agave nectar in your pantry, consider using it in small amounts at a time. Otherwise, you’re better off switching to a healthier alternative such as raw honey, pure maple syrup, or stevia. “Save your fructose intake for high fiber, antioxidant-rich fruit instead,” says Stowell.

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18 Food Combinations that Can Dramatically Boost Your Health

Out of all the numerous topping options at the salad bar, throw on a hard boiled egg. The fat in the egg yolk helps your body best absorb carotenoids from the...

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Type 2 Diabetes - You Can Eat An Occasional Cheat Meal and Beat High Blood Sugar Levels

It is indeed possible to reverse Type 2 diabetes but you are bound to face your share of struggles in controlling your blood sugar. There is no easy way to overcome a disease that developed over the course of many years. Even though it should not take you as long to treat it, it can still take time. Truthfully, the amount of time it takes to reverse Type 2 diabetes depends on you - if you are disciplined and committed to the task, you can significantly reduce your blood sugar levels in a few weeks. And if you can make healthy eating and physical activity regular habits in your life, it is just a matter of time until your blood sugar returns to within a normal range once more.

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Understanding Epiretinal Membrane

Have you just returned from the eye doctor and your head is spinning because you have been told there is a problem with your epiretinal membrane? It is very common when you are told certain news about yourself that you go into panic or worry mode and you don't hear much else the eye doctor had to say after that point. If you want to know more about epiretinal membrane and learn the options available to you, then continue reading.

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What to Look for With Bee Pollen

Before you buy bee pollen, it is important to understand there can be plenty of differences from one product to the next. There is no question it can be a very useful supplement. However, if the product is lacking the right ingredients, it isn't going to provide you with the benefits you seek. Knowing what to look for can help you to feel confident when you do make that purchase.

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15 Ways You Can Change Your Eating Habits in Just One Day

Keep it simple

“People think of changing their eating habits as being all or nothing, a huge makeover; but that just becomes overwhelming,” says Libby Mills, MS, RDN, LDN, spokesperson for the Academy of Nutrition and Dietetics. Instead, make one little change a day (go easy on yourself: skip dessert or eat an extra helping of veggies). It’ll be more manageable and still make a big impact in the long run.

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Fitness & Trampoline Go Hand-In-Hand

Do you remember your childhood days you spent jumping and bouncing on your bed, trying insane and at the same time, cool new tricks? You have the chance to regain your childhood memories and burn some calories while having fun!

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12 Ways to Conquer 2017 New Years Resolutions

How to make those New Years Resolutions work this year! Change is difficult and sometimes we resist what we want most. Setting goals and following a plan can make the difference you need to succeed.

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Hinged Knee Braces

This type of knee brace is used to support your knee joint along with the surrounding tissues but allows your knee to maintains flexibility. There are many different designs that come from a number of manufactures. A hinged knee brace, in general, will consist of some type of wrap that will wrap around your leg at your knee.

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The Crazy Grip of Fear

Isn't fear a crazy emotion, your imagination can play incredible tricks on you. Even healthy adults can be almost parlayed by imagined footsteps in the dark, to other imagined events. We all know the feeling your heart starts pumping fast, your mouth becomes dry, you become breathless and horrid visions enter your brain. All this as adrenalin pumps through your body. The chances are it was just an imagined event; FEAR is an imagined Event Appearing Real.

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