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10 Signs Your Good Workout Habits Are Going a Little Too Far
As a trainer and a Pilates instructor, I am always encouraging my clients to get more active. Taken to the extreme, though, too much exercise will have negative consequences on the mind and body. We asked some experts in fitness, nutrition, and psychology to help identify symptoms of overexercising – keep reading to find out what they said.
- You’re sore every day. Some level of soreness is expected after a hard workout, but your muscles should improve as you adjust into a new program. DOMS (delayed onset muscle soreness) usually occurs one to three days postexercise and will continue to get better over time. If you’re in daily pain without any relief, you might be causing more muscle damage than you intended.
- Injuries keep cropping up. Physical therapist Christine Gorsek says, “Continuing to struggle with the same injury causing tendinitis may be a sign of overexercise. Try to add some variety to your routine – such as bodyweight-only exercises, water aerobics, yoga to challenge your body in a new way – and prevent repetitive overuse that will cause you pain.” If you are a new mom, paying attention to your body and activity is especially important to keep your long-term-injury risk down.
- Rapid weight loss. “Although weight loss may be your goal, losing weight too quickly can be unhealthy,” says nutritionist and dietitian Stefanie Mendez. “It’s not just body fat that is being lost; your body will also break down muscle when the demands are too high on your body. Healthy weight loss is recommended at one to two pounds per week. If you’re losing weight more rapidly than that, consider decreasing the amount of cardio exercise being done and increasing the amount of food being consumed.” Make sure that you’re getting adequate amounts of food and fluid and not burning off excessive amounts of calories.
- Loss of appetite. It should be noted that exercise may lead to nausea post-workout, but if you find your appetite is not returning, it’s time to take action – especially since you need calories to fuel your workouts effectively! Don’t be afraid to cut your workout times down, take a rest day, or have a fitness professional create the best program for you.
- Ravenous appetite. Working out crazy amounts may contribute to consuming more calories than you burn. I tell my clients to start with 30 minutes of daily…
Saturday, December 30, 2017
6 Reasons Behind Unintended Weight Loss, According to a Doctor
Many people would jump up and down in excitement if they saw the scale taking a drop. But weight loss isn’t always a good thing, especially if you’re not taking the steps to actually make it happen. Health conditions and related factors can cause weight loss at a rapid pace. Everyone’s body is different, but losing five percent of your body weight after six months is generally a cause for concern in medical reviews. However, if you notice that you’re losing weight much quicker than indicated in your weight-loss plan, talk with a clinician.
Keep in mind that there are many reasons someone could be losing pounds, but these are just a couple of the more familiar ones. Brian Secemsky, MD, an internal medicine physician at OneMedical, filled us in on some of the reasons you could be experiencing unintended weight loss.
Stress and Mental Health Conditions
“Some people are stress eaters, but some people are the exact opposite,” Secemsky said. “They will eat less and avoid foods that give them pleasure because they feel they need to hold off on it until they’re happy.” People who get stressed – from work, family, etc. – may drink a lot of caffeine, which is an appetite reducer.
However, it can go beyond stress. People with depression, anxiety, and mental health conditions may experience loss of appetite. Many of these people lose interest in things they love, and that can include food.
Thyroid Issues
An underactive thyroid is linked with making it extremely difficult to lose weight. On the other hand, an overactive thyroid (hyperthyroidism) can cause just the opposite reaction. Each condition also causes other issues, so you’ll want to talk to your doctor about any major weight problems.
One of the best things you can do is keep a symptom journal, Secemsky said. If you notice unintended weight loss, keep track of other changes, even if you don’t think they’re related. Telling your doctor about your fever, hair loss, changes in urination, and even a cough can have bigger implications than you realize. For example, sensations of cold or heat could be linked to thyroid issues.
Celiac Disease
People with celiac disease can’t eat gluten, a protein found in wheat, rye, and barley (basically your favorite carbs). When they…
4 Expert Tips For Beating Belly Fat
If you’re constantly doing crunches to get a six-pack, you may be going about things the wrong way. Trainer Autumn Calabrese, creator of the 21 Day Fix and 21 Day Fix Extreme fitness and nutrition programs, shares four effective tips to help you fight belly fat and keep it off. We love that these are basic, fundamental tips that anyone can incorporate into their lives.
Eat Whole Foods
Calabrese is all about fueling your body with proper nutrients through all-natural “whole foods you recognize.” We’re talking fresh produce, whole grains, and lean protein. For breakfast, she recommends steel-cut oatmeal with almond butter and strawberries. And for snacks, instead of reaching for crackers or chips, nosh on fresh fruit and veggies.
Stay Focused
Calabrese told POPSUGAR that it’s so important to remain consistent with your exercise and nutrition. “By exercising three to five days per week and eating healthy, you can help fight belly bulge,” she said. “Every body responds differently and in a different amount of time. You can expect to see changes as fast as the first week of eating healthy and exercising consistently.” Monitoring your progress by tracking your weight, how your clothes fit, or with monthly photos will keep you on track.
Get Moving
“Eating clean, healthy foods is a huge step in the right direction, but if you want less belly fat, we need to burn calories and build lean muscle,” said Calabrese. What type of workouts does she recommend? “I’m a big fan of cardio strength training. It’s a workout style where you are using weights in your workout and the type of exercises that you perform combined with the weights keep your heart rate in a cardio zone.” And you don’t need to exercise all day long. “If you really push during your workout, you can keep it to 30 minutes.” Her 21 Day Fix and 21 Day Fix Extreme programs feature workouts like these.
Avoid Processed Foods
Calabrese reminds us that “eating processed food leads to excess belly fat,” so if you’re serious about slimming your middle, say no to “sugar, sodas, chemically altered fats, and packaged, fried, and preserved foods.”
Friday, December 29, 2017
Overlooked and Underappreciated: How to Use the Rowing Machine
The rowing machine can be intimidating, but once you get the hang of it, it’s an effective way to spice up your cardio routine. But while the rowing machine, also called an ergometer, is a calorie buster (about 280 calories in 30 minutes for an 130-pound woman) and a good leg and core workout, improper form can lead to back injuries if you’re not careful. Read on for our tips on proper rowing form.
Before you start, there are a few things to note about using the rowing machine. Make sure you wear formfitting clothes, otherwise you risk getting fabric caught in it while working out. Don’t set the resistance too high – experienced rowers generally use the rowing machine at 3-5 during their workouts, so setting the machine at 2 or 3 is perfect for a beginner. Keep your strokes per minute somewhere in the low- to mid-20s as well.
There are different ways to measure your workout, so use the change display button on your machine to track your strokes per minute, calories burned, kilometers traveled, or your split (how many minutes it takes you to travel 500 meters).
Beginning Position
- For your first row, set the resistance low while you figure out your form, then slowly ramp it up on subsequent rows.
- Secure your feet on the pads with the straps tight enough so your feet don’t move around as you slide.
- Bring your knees up and slide to the top of the machine. Grab the handle using an overhand grip, but don’t hold too tightly.
- Pull the handle with you as you slide to the end of the machine. Your legs should be straight, but knees should still have a slight bend in them so they aren’t locked. Lean back slightly and pull your hands up to your chest, holding the handle so it is right below your breasts, with elbows pointing down against your sides. This is the position where you should begin your workout, and it’s also your ending position once you complete a full stroke (see below).
The Catch
- Move your arms out first, followed by your upper body. Your back should always stay straight, not slumped, with shoulders back and abs engaged as you follow through. As your arms extend out, your upper body position will go from slightly angled back to slightly angled forward.
- As your arms extend and body leans forward, slide your body forward on the seat by bending your legs. Once you are at the top of the machine, your arms will be fully extended and legs will be bent (see below). This part…
6 Expert Tips to Help You Get Fitter Than Ever in 2018
If you’re just starting out at the gym for the first time, it can be a daunting task to embark on solo. Just remember, though, that every single fitness trainer and guru you look up to began in exactly the same place you’re in now – and if they can get to where they are, so can you.
Whether you’re training for a half-marathon for the first time or learning how to lift weights, these general fitness tips will help you reach your goals. And they’re straight from the experts, so you know you’re in for something good. Let these nuggets of advice be your greatest allies as you get fitter and healthier in 2018.
Make Yourself a Plan, but Start Out Slow
It’s always a good idea to start off with a program, whether it’s an online program like BBG, a program created for you by your trainer, or one you made up for yourself. Whatever you decide to do, though, make sure you take your time at the beginning, because biting off more than you can chew will set you up for failure in the long run.
“Rome wasn’t built in a day, so expect to see good but steady results over time.”
“Rome wasn’t built in a day, so expect to see good but steady results over time,” Kristi Castlin, bronze medalist in the 2016 Rio Olympics for the 100-meter hurdles, told POPSUGAR. Rather than trying to run five miles on your first day, slowly work your way up to it. The same goes for strength training. You won’t be able to squat your bodyweight in the first month, so make sure you’re slowly leading up to those big goals.
Start Strength Training More Often
Cardio is a great way to burn calories, build endurance, and strengthen your cardiovascular system, but if you want to get really fit and see significant changes in your body, you have to lift weights more regularly. That’s how you build visible lean muscle and achieve that gorgeous toned look.
“Weightlifting raises your resting metabolic rate, which simply means the amount of calories your body burns in and out of the gym increases,” added Ridge Davis, a personal trainer in West Hollywood, CA. If weight loss is on your agenda for 2018, weightlifting is for you.
Do More Compound Lifting Than Isolated Movements
Although exercises like donkey kicks and bicep curls have their place, it makes much more…
Wednesday, December 27, 2017
5 Trainer-Recommended Tips Every Gym Beginner Needs to Know
Whether joining a gym or working out at home, there is a long list of beginner fitness mistakes we’ve all made! And for those joining the gym, there’s the added pressure of figuring things out in a public place. If your brand new gym membership is already starting to lose its luster, the following tips from one of Fitness First’s personal training ambassadors, Alex Chaple will help smooth the bumps in your fitness journey, and make your goals feel a lot easier to attain.
Cardio Comes After
There is a never-ending debate on when to perform cardio if you’re strength training, but Alex strongly recommends you do so after, because performing resistance exercises before cardio will give you a greater fat loss effect.
Get Off The Treadmill
Cardio machines aren’t the be all and end all when it comes to working up a sweat. You can avoid plateauing and getting bored by taking advantage of free classes your gym holds, or adapting your training style to include elements of HIIT, and Tabata. Training this way allows your body to burn more calories in a shorter space of time than traditional machine cardio.
Think Big
There are so many benefits to strength training, but some moves are better than others and some are better combined. Focus your training on large muscle groups and big ranges of movement to capitalize on the time you spend at the gym. You can start with a simple move like adding bicep curls to basic squats, whether you use low or no weights, you are still engaging different muscle groups (your arms and legs) in one move.
Use Your Own Body
Adding weight to your workout is beneficial to sculpting and growing lean muscles, but training with just your body weight for resistance is just as beneficial, because it allows you to perfect your form and perform higher reps when it comes to certain moves.
Book Time in With a Trainer
You don’t have to buy a block of expensive sessions with a personal trainer to reap the benefits of their expertise. If you need advice from a professional on your form, how to use certain machine, or simply gaining the confidence to walk into the weight area, book one session with a trainer and go armed with a list queries. You can use this to help structure your future solo workouts.
Finally, an Expert Tells Us Exactly How Often We Should Be Working Out
Working out is full of so many numbers, from reps to sets to seconds in between exercises. It’s a lot to keep up with! It’s like trying to color-coordinate your closet after a huge vacation – no easy task. To make the effort you put in worthwhile, it helps to know you’re doing the right amount of exercise in order to see results. Once you’ve figured out whether to do cardio or strength training, you’re left with one important question: “How often should I work out?”
To get you a straight answer on this ever-elusive question, we got expert advice from certified Strength and Conditioning Specialist and Youfit Health Clubs’ Master Trainer, Philip Cruz.
How Many Days Per Week?
A great place to get started is making a calendar and scheduling out all the workouts you plan to check off for the week. Cruz recommends you aim for at least three workouts a week on nonconsecutive days.
“If you choose to work out more often, plan on changing up the intensity of the workouts so that your body can recover after a tough workout,” he told POPSUGAR. That means if you just tackled a day full of lower-body exercises, like squats, lunges, and deadlifts, you’ll want to balance out that workout with a lower intensity cardio session to help with recovery.
Cruz also cautioned that, if you do work out on back-to-back days, you shouldn’t train the same muscle group intensely, so your body can recover and come back stronger.
How Long Should Each Workout Be?
We’ve got the number of days down; now how long do you need to buckle down for each day? Cruz recommends that “workouts last anywhere from 30 to 90 minutes.” The range depends on the intensity of the workout. The rule of thumb is, the more intense the workout, the shorter it should be.
For longer workouts Cruz suggests splitting them up into 30 to 45 minutes of weight training, then finishing off with 20 to 30 minutes of cardio. If you’re a bit squeezed for time, Cruz’s go-to workout is a 30-minute circuit or high intensity workout.
What Type of Exercise Is Best?
Alright, we know how many days and how long to sweat, but how exactly should you be breaking that sweat? Thankfully, planning workouts is a little easier then perusing meal prep ideas, so you don’t go crazy eating the same thing every day.
“There are many different ways of working out,” Cruz told POPSUGAR. “You can do an interval style workout on the elliptical, resistance train using…
Tuesday, December 26, 2017
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This 45-Minute Treadmill Workout Is the Cardio Your Body Is Begging For
Too cold outside to run? Lace up your shoes and get yourself to the gym, because this treadmill workout is all you need to gain more energy, burn fat, and build your endurance. Michael Olzinski, MSc, Purplepatch endurance coach and Equinox run coach, created this exclusive session for POPSUGAR, and it’s the perfect way to sneak in a solid session of cardio.
The Workout
Mike calls this session Up and Down the Mountain. “This is a great simulation to going over a massive mountaintop,” he said. You start out with a solid warmup, move into hill work, and then “finish with some speed.” “I love this workout for all levels of runners or fitness folks,” Mike added. “You do not need to be training for a marathon or the 2020 Olympics to tackle this one and get the benefits. But would it help those too? Absolutely.”
Before you get started, you’ll need to decide on two different speeds. The first is an easier pace that you’ll use in your warmup, and the next will be your main speed throughout the hill workout.
- Smooth Tempo Effort: “This should be a speed that you can maintain and still talk to someone on a treadmill next to you. It is not a deep conversation, and you may not be leading it, but at a smooth tempo effort, you have your breath the entire time, while you are still moving forward and quickly as you can.”
- Hill Effort: “This should start out as a full 1.0 mph below the smooth tempo effort that you find in the warmup. This is slow because you are going to be hitting some very steep hills in the first set! For many, this might even be a very strong ‘power walk.’ In the second set, you will be adding speed to this as the incline drops, so don’t feel bad if you keep it very low.”
If you don’t know what these speeds would be before you get started, you can figure them out as you’re warming up. In the second half of the workout, you’ll see some speeds notated as “Hill Effort + 0.2 mph.” All you do is add 0.2 mph (or whatever speed is indicated) to your Hill Effort.
A note on the warmup: After you spend a few minutes walking or jogging, you’ll go into three minutes of a dynamic warmup, which includes high knees, butt kicks, and skips. Be sure to bring your treadmill down to a very slow pace, around 2.0 mph or lower, so you…
Monday, December 25, 2017
Wanna Run Faster and Longer? Forget Everything You Think You Know About Foot Strike
Whether you’re trying to fit in some extra cardio or you’re training for a half marathon, there are all sorts of good reasons to make running a regular part of your fitness routine. Technique may not be the first that comes to mind when you step outside for a jog – you’re probably thinking about distance and speed – but you won’t get the results you want unless your feet are hitting the ground correctly with every stride.
I spoke with Michael Olzinski, MSc, purplepatch endurance coach and Equinox run coach, who laid out the basics of foot strike, which we should all know before we lace up our running shoes.
“I think foot strike is truly like a fingerprint,” Mike told POPSUGAR. “Everyone has something different, and while there are definitely techniques to reduce risk of injury, it can be tough to dramatically change foot strike.” You might be rejoicing at the fact that there’s nothing inherently wrong with your foot strike, but whether you’re a “heel striker” or a “toe runner,” it pays to take a closer look at the way you run.
Mike said the most crucial thing to think about is how and where your foot hits the ground when you’re running. Your feet should “generally make contact with the ground directly below your hips, not too far in front or too far behind,” according to Mike. “This way the forces will travel up to your hips and torso, which is what you want to be powerful and injury-free while you run,” he continued.
If your feet are landing too far in front of your hips – Mike refers to that as “reaching too much” with your feet – this can cause your lower legs and knees to absorb far too much force, which can lead to injury. This is “the most common (and also most corrosive) mistake” Mike sees.
You may be shrugging this off as you read this, especially if you’re not training for a big race. But whether you’re running to lose weight or simply improve your cardiovascular health, your form matters. The better your foot strike is, the longer and faster you’ll be able to run – and that’s when you’ll see real results.
Here are two extra tips from Mike:
- “Imagine that you had a small hula-hoop and it followed the ground just below your hips while you run. You would always want your feet landing in that hula-hoop. A great exercise to train that feeling is…
12 Things to Add to 2018 For a Healthier, Happier Year
In the New Year, there are some things you should cut back on to be healthier, but also so many things you should add in. The best part? They’re so simple – and many of them cost absolutely nothing. Try adding more of each of these to your day-to-day in 2018 to make this year so much better than the last.
- Movement. More movement, more health, more happiness. Adding in more walking, more taking the stairs, and more exercise (your favorite kinds!) will add more joy to your year.
- Green tea. Relax, but still get the alertness you need. A cup of green tea can give you a nice boost of energy with a healthy dose of antistress vitamins and minerals.
- Kindness. We could all use a little more. When people seem mean or negative, kill ’em with kindness. Regardless of how someone else behaves, you have the ability to control your response. The nicer you are, the better you’ll feel.
- Dance workouts. If 2016 taught us anything, it’s that a dance workout can cure even the worst of moods. For a workout that feels like a party, look to dance – and no, it doesn’t matter if you’ve never danced before or “don’t have rhythm!”
- Singing in the shower. Use those pipes! Singing can boost your mood, fight off mental illness, and combat pain.
- Meditation. Clear your head and add a sense of calm to your everyday. You can start meditation easily, at home (or in the office), for only five or 10 minutes each day.
- Water. Keep your body feeling great, headaches away, weight managed, and mood boosted – with water! Drinking more water can also clear your skin, boost your immune system, and help you perform better in your workouts.
- Oil diffusing. Another way to add some joy and a sense of calm? Use essential oils. Not only can you use different oils for different purposes (ranging from treating depression to curbing a sore throat), but oil diffusing makes your home smell fantastic.
- Sleep. Sleep is the key to weight loss, more energy, a better functioning body, and happiness. And the sad truth is that most of us don’t get enough of it! Make it a goal in 2018 to sleep more; aim for seven to eight hours.
- Vegetables. You don’t have to be a vegan to add more plant-based meals into your diet! We could all use a little more green in our lives – real food, lots of vitamins and minerals, and so many benefits. One woman made a goal of…
Sunday, December 24, 2017
7 Health and Fitness Commands You Didn't Know You Could Use Alexa For
Anyone with an Amazon Echo device is most likely not using it to its full potential. Aside from being a fun companion, Alexa is capable of doing more than you could ever imagine from calling you Ubers and helping you with math to helping you get fit. She can be your fitness coach, meditation guru, and everything in between. See some of her best health and fitness commands below! And remember, you can always jump straight into any of the individual skills.
“Alexa, help me sleep.”
Forget counting sheep – Alexa can help you drift off with soothing ambient noises like these below.
- Ambient sounds – Rain Sounds
- Ambient sounds – Fan Sounds
- Ambient sounds – Babbling Brook
- Sleep sounds – White Noise
- Sleep sounds – Beautiful Dream
“Alexa, let’s work out.”
Bet you didn’t know you had your own personal trainer right at home. Alexa will guide you through quick, doable workouts that you can squeeze into your busy schedule. She’ll tell you the name of each move, the number of repetitions, and for how long. If you’re unfamiliar with the exercise, say “Help,” and Alexa will walk you through it step by step. And the best part? No equipment required.
- Five-Minute Workout: This quick core-and-cardio workout starts with a brief warmup and fires up your abs.
- Five-Minute Plank Workout: Strengthen your core with this awesome workout that features six sets with short breaks in between. You can even ask Alexa to play the music of your choice to really get you in the zone.
- Seven-Minute Workout: In just seven minutes, burn fat, increase your metabolism, and up your energy with scientifically proven exercises.
- My Workouts: Alexa can create custom workouts for you based on your fitness levels and goals. Not only do you get to enjoy upbeat music with this one, but My Workouts also keeps track of your weight to show you your progress. You also have the choice of choosing “Generic Workout” if you don’t want any personalization.
- Random Workout: Enjoy common exercises that can easily be done at home in between commercial breaks.
“Alexa, help me relax.”
Need help unwinding? Alexa will ask you to choose from a few different skills like those below.
- Sleep sounds – Thunderstorm Sounds
- Sleep sounds – Babbling Brook
- Ambient sounds – Ocean Sounds
- Ambient sounds – Fireplace Sounds
- Ambient sounds – Rain Forest Sounds
“Alexa, open guided meditation.”
Check in daily for the meditation of the day, led by a…
Friday, December 22, 2017
How To Lose Arm Fat
If you’re irritated by sagging upper arms, you’re not alone! As universal as complaints about thigh fat and belly bulge are, the same can be said for complaints about arm fat. If you’ve dealt with excess arm fat before, you know how frustrating it can be to try on so many dresses and tops that are otherwise perfect, except that they don’t have sleeves and you just want to hide your arms! And you are acutely aware of how embarrassing it is that you don’t want to clap in public or wave your arms due to that all-too-familiar jiggle effect. So it’s time to free yourself from saggy, waving upper arms and tone those babies up. Here’s our comprehensive guide on how to lose arm fat. There’s no magic trick, but if you do this right, you can lose the higgle and uncover strong, toned arms.
A Quick Note On Spot Reducing
Before we look at what we can do for reducing arm fat, let’s be sure to understand the most common misconception about weight loss that is still floating around out there: spot-reducing. Science says you can’t spot reduce body fat. That means you can’t pick a spot on your body and exercise the fat away. You see, you store fat cells all over your body. Where your fat cells happen to be more concentrated is often a genetic predisposition. Having more fat on your arms doesn’t mean you can lose the fat directly from your arms alone. It means you have to first lose body fat all over, and then work on specifically strengthening your arms to tone them the way you wish.
In other words, just doing a bunch of exercises for your arms isn’t enough. Strong toned arms won’t look any different if they are still covered in a layer of fat. You need to lose the fat AND tone the arms. How? Read on!
How To Lose Arm Fat
Now that you know spot-reducing doesn’t work, let’s talk about what does. Like we said earlier, body fat is distributed in many places on your body and you lose body fat gradually all over as you make good choices to eat clean and exercise using both cardio and strength training. REMEMBER, you can change the shape of your arms as you lose the fat and work on arm strength exercises designed to tone and shape your biceps, triceps and shoulders. When all of these things are happening the sloppy, saggy fat begins to be replaced with toned, shapely arms. Let’s get down to the details you need to make this happen!
1. Eat Clean
First things first. You cannot—I…
6 Reasons the Elliptical Should Be Your Go-To For Cardio Next Time You Hit the Gym
Growing up as a runner and a soccer player, I didn’t naturally gravitate toward ellipticals when visiting the gym. Even as a personal trainer, I assumed that the elliptical couldn’t possibly compete with the intense workouts I was used to getting with a run on the treadmill. All that changed when I decided to give the elliptical a go and realized I could still achieve a kick-butt workout . . . and not have any knee pain after! I’ve compiled my top six reasons I choose the elliptical more often than not and encourage my clients to do the same.
Low Impact on Your Joints
Running, outdoor cycling, and dancing can all be great forms of cardiovascular exercise, but the pounding on your joints takes a toll. The elliptical is designed for a smoother motion, promoting a low-impact cardio workout option during pregnancy or postpartum. And if you’re worried about how much you’re really burning, according to Harvard Health, a 30-minute elliptical workout can burn comparable calories to jogging, cycling, and swimming!
Choose Your Own Pace
How hard you push and pull determines how fast you go, and runners and walkers alike can pick their speed based on what feels right for them. Most machines have a dashboard where you can see your calories, distance, and speed as you go. For beginners, a pace between 3-4 mph is a great place to start, and runners can aim for 5 mph and up.
Easy For Steady State or Interval Workouts
Whether you want to keep a steady pace or add in some intervals, the elliptical is a great machine to mix it up. You can do this by altering your resistance and climbing “hills” or by upping your speed and doing some sprints. Using your arms to push or pull for short bursts of time is another alternative for interval training. Remember, interval workouts are great when you’re short on time to boost calorie burn.
You Make It Go, You Make It Stop
Most treadmills require you to set the speed and keep up, but an elliptical requires effort on your part to start moving and keep moving. If you’ve ever fallen off a treadmill without wearing a protective clip, you know most belts keep on moving and can be dangerous – especially if you’re working out during pregnancy and postpartum. If your balance isn’t 100 percent, you won’t have that problem when using an elliptical.
Mandy Moore Opens Up About Self-Esteem – and Why She Never Weighs Herself
Mandy Moore is known across the world as America’s sweetheart, and she’s loved more than ever for her lead role as Rebecca Pearson in the tear-jerking, award-winning show This Is Us. Mandy has donned the January cover of Shape magazine, and not only does she look more gorgeous and healthy than ever, but she’s passing along some seriously useful health and wellness advice.
As a stunning woman in Hollywood who is adored by countless people, you might expect Mandy to be a perfectionist when it comes to her fitness routine. Quite the contrary, though. “There’s no real endgame for me with fitness,” she shared. “I’ve always been the girl who goes by how my clothes fit.”
As for the scale? Well, she got rid of that old, clunky thing a while ago. “I don’t weigh myself – I just like to feel good in my body,” she shared. Amen to that! “I don’t deprive myself,” she continued. “I eat well to feel good, not to look good.” And it seems to be working well for her, because she’s more vibrant and radiant than ever.
Mandy has been through quite a lot of changes these past few years, which only makes it that much more inspiring to see her so content with herself. “If you were to tell me two years ago that I’d be talking about my life in this way with you, I would have said that you were crazy. My life has changed exponentially in that short time,” she said.
After divorcing Ryan Adams after six years of marriage in 2014, she’s now happily engaged to the love of her life, Ryan Goldsmith. They’re finally able to settle down. “My man and I found a house and are doing renovations. When we move, I’ll feel like I finally have a place to hang my hat,” she gushed. “And we can start a family, hopefully sooner rather than later, and establish our own traditions.”
In the midst of her busy schedule, Mandy still stays fit and exercises every chance she gets. Plus, she’s got some fitness goals she wants to accomplish. “I do want to climb Mount Kilimanjaro. That’s a bucket list item – maybe on the next hiatus,” she said. “I’ve already told Taylor that I may incorporate it into the honeymoon.” Badass.
In the interview, Mandy also opened up about what it was like to battle self-esteem issues herself. “When I was 12 or 13, I…
A Look at the Best Workouts to Do on Your Period (They're Not What You'd Expect)
Ladies, listen up. If you’ve ever found yourself hiding under the covers during your period, with exercise being the last item on your to-do list, know that you’re not alone. But you might want to give exercising a try during your period – you could be missing out on an opportune moment to crush your next fitness goal. During your menstrual cycle, your body shifts through various hormones, and those fluctuations can affect how well your body does – or doesn’t – tolerate intensity and endurance.
Your cycle is actually broken down into three specific phases – follicular, ovulation, and luteal – which can help you to better expect and track the same patterns each month. By getting in touch with your inner female warrior and tailoring your workouts to your bodily needs, you can maximize your performance and reach your fullest potential.
Follicular
According to Dr. Michael Cackovic, an ob-gyn at The Ohio State University Wexner Medical Center, follicular phase begins with the start (day one) of your period and ends the day before ovulation. So you can assume this extends from day one to 13 of your cycle. “Since estrogen and even testosterone rise [at this time], you may have an energy boost, improved mood, and maybe even think clearer,” Cackovic said. “You may feel more assertive and more willing to take risks, as well as feeling extroverted and sexy,” he added. Win-win, right?
The best workout? Of course, doing any workout at all during your period is fantastic, but if you really want to experiment in this phase, amp up the intensity and try to break a new record. “At day one of your cycle, your energy is high (though you might feel drained, technically), and this phase is a good time to focus on longer cardiovascular workouts,” said Laura Arndt, NSCA-CSCS and CEO of Matriarc. Going for a long run, bike riding, or taking an aerobic dance class are all great workouts, she said. And “with higher levels of estrogen, you can burn fat more easily, so it’s also a great time to focus on lifting if you’re into strength training to pair well with the cardio,” she said. Of course, with anything, listen to your body – if you feel dizzy, extremely fatigued, or in a lot of pain, it’s better to rest and take care of yourself in gentle ways.
Ovulation
During ovulation, you’re releasing an egg from the ovaries, and this occurs around day 14…
Thursday, December 21, 2017
28 Days: My Experience With The Feel It, See It, Share It New Year Challenge
I did the FEEL IT, SEE IT, SHARE IT NEW YEAR CHALLENGE.
I’m not going to lie – I didn’t know what to expect or what I would get out of it. That uncertainty coupled with all of the holiday party temptations and a dry December (which is pretty much the most difficult time to not drink alcohol) made me a bit uneasy going into the month. But, now that it is over I am SO glad I did it. (And just a little note – you can certainly drink alcohol in moderation on this plan – my plan to “detox” and stick to just water for the month was totally a personal choice ;).
I have a whole new-found appreciation for clean eating and interval training. All the recipes in the challenge use totally natural ingredients and I learned more about nutrition than I knew before, including a new obsession with Ezekiel bread and other ingredients I have now added to my kitchen. I cooked a ton, which normally is not my favorite thing to do. But I started to really enjoy it. The recipes are fast and easy to follow. I also really enjoyed the workouts because they’re quick and effective. They combine principles from cardio, barre/Pilates, and even yoga (the “AR-style” yoga is so unique and energizing). Although the workouts were challenging at times, I was able to modify moves or rounds. And whenever I felt a little more pep in my step, I would amp it up and run faster or take the workout series one to two more rounds.
I started the challenge the Monday after Thanksgiving weekend. After the first week, I definitely started feeling better and more energized (and even had a few friends mention that my skin was “glowing”). About halfway through the challenge, I lost 9 pounds and 3 inches. Now that I have completed the program, I’m happy to share that I lost 11 pounds and 5 inches. Towards the end, I essentially leveled out on the scale but kept “shrinking” due to the effective meal plans and tightening/toning from the workouts.
Now that the challenge is over, I want to go back and revisit the principles I learned and bring them into 2018. I’m living proof that this isn’t a “quick fix” – you learn healthy ways to eat and exercise that are totally achievable and work for your lifestyle and needs. I’m also used to taking 45-60 minute classes and didn’t realize what an incredible, challenging workout I can get in just 5-10 minutes (and WAY more effective than running on a…
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Wednesday, December 20, 2017
3 of the Most Effective Weight-Loss Tips, From Real Success Stories
Weight loss is hard. It’s not black and white, and it’s certainly not cookie cutter. There are struggles, setbacks, and times you might wonder, “Why did I even start? Is there a light at the end of the tunnel?” But with these stories from women who achieved their success in all different ways, we can gain a strong sense of hope.
There’s a different approach for everyone, and each woman’s winning combination of tools is different. That said, there are a few common themes that we’ve noticed again and again, ones that you can implement no matter what your body type, habits, or goals. We’ve interviewed women who have lost between 25 and 225 pounds; their three best tips (collectively) were about movement, mindful eating, and support systems. We’ll let them tell you exactly how these things worked in their journeys and how each contributed to their overall success.
Move More
Though some women really went hard and opted for six or more days of workouts, not everyone needed such a strenuous schedule to lose the weight. It’s just about moving more. For Katie who lost over 200 pounds and Brooke and Hailey who each lost over 100, each of them aimed to reach 10,000 steps per day, tracking with either a Fitbit or a phone app. Setting an attainable goal that equates to just walking a little bit extra is attainable and can add up over time. In fact, it’s one of celebrity trainer Harley Pasternak’s best weight-loss tips – and these women are living proof that it works.
“I have actually found that exercise replaced food as an excellent way to relieve stress and make me feel in control.”
If you’re already somewhat active, adding in some more workouts is key. For Kara (who lost 40 pounds), her key was variety. “I am a member at a couple of local fitness studios in our neighborhood that offer Spin, barre, yoga, and circuit classes; therefore, on the days we work our legs and booty, I’ll take a barre class with a friend. If cardio is on the schedule, I’ll take a Spin class. I work out five to six days a week.”
The more you move, the more it’ll become part of your daily routine. “I love working out and have actually found that it replaced food as an excellent way to relieve stress and make me feel in control,” said Hailey. “On an average week, I work out four to…
The Squat Variation You Need to Do If You Want Strong Legs and Glutes
Building a great rear is no walk in the park, and just doing cardio will not get you a strong, plump butt. What does it take, you ask? We talked with Sarah Chadwell, CPT, a bikini competitor, who agrees that iron, sweat, tears, and glute-specific exercises are what it takes to transform a butt. Additionally, the hard truth about booty gains is that you need to be lifting heavy and lifting smart!
“I have years of experience in the booty building department!” Sarah told POPSUGAR. “As a bikini competitor, the shape of your butt almost becomes your obsession, because it’s one of your most valuable assets on the stage and maybe the hardest part of your body to get just right. I used a myriad of exercises to sculpt my derriere, but my secret weapon was heavy pistol squats.”
Why You Should Do Pistol Squats
Pistol squats might just be the most challenging unilateral bodyweight exercise ever dreamed up. They require tremendous lower-body strength, balance, and flexibility. They will definitely kick your glute’s butt (if that’s even possible), and they’ll help eliminate muscular imbalances, helping you build near-perfect symmetry. But remember, this is about going heavy. That is the singular truth about booty gains – lifting heavy weight will yield results!
How to Do Pistol Squats
- Stand in an athletic stance, feet hip-width apart. Raise one foot slightly off the ground while you balance on the other.
- Hold your arms straight out in front of you parallel to the floor with your palms facing downward.
- Brace your core.
- Hinge at the hips to begin lowering your body toward the ground. Don’t allow the heel of your balance foot to leave the ground.
- Your nonbalance leg should be extending straight out in front of you parallel to the floor while you descend downward.
- At the bottom of the movement, your glute should be resting on your calf (on the balance foot side).
- One you reach the bottom, pause and then begin moving back up into standing position.
- Don’t allow your raised foot to touch the floor before beginning the next repetition. Do as many reps as you can. This will not be high-volume work.
- Switch legs and repeat.
How to Modify Pistol Squats
“You may not be able to complete a pistol squat…
This Workout Class Was the "Missing Link" My Exercise Routine Needed
I’ve always considered myself an introvert, particularly when it comes to exercise. I prefer to run and swim, and had never even considered a group exercise class. My weight loss had plateaued, though, and even my favorite running routes were growing stale. I knew it was time to try something new and everyone was talking about Spinning as though it would radically transform my life.
I tried several evenings in a row to talk myself into going. Every night after work, it seemed another excuse popped up and I chickened out of trying my first group exercise class.
I researched what to expect from your first Spin class and managed to get past my excuses.
Once my Spin bike was set up and I was in position and ready to go, the nerves started to subside. The music started, the instructor began, and I felt like I was flying.
For 60 minutes, I pushed, pedaled, stood, and sprinted through a cardio class that had my heart rate monitor working overtime. The music propelled us all through the instructor’s direction and on a cycling journey through mountains, mud, and races with our counterparts. Toward the end, though, the instructor stopped directing and let the music move us to do whatever we felt we needed or wanted in that minute.
The music started, the instructor began, and I felt like I was flying.
That’s when it began to sync for me. The music was my director, pushing me with crescendos and the beat. I was exhausted, but motivated and feeling the endorphins very differently than I ever had after a hard run or a hard swim.
By the end of the class, I was so sweaty it looked like I had been for a swim. My feet sloshed in my shoes, my hands dripped with sweat, and my hair was thoroughly disgusting. And I felt amazing. I had found a way to surpass the boredom of just running and just swimming. I had found a new option that challenged me and forced me out of my comfort zone.
Even after that class ended, I still felt the benefits. I wasn’t afraid of group exercise classes anymore, and could even see the upside to joining others in a class. I had benefited from the energy of everyone else in the room, and had found myself silently competing with the strangers on the bikes nearby.
Over the course of a 60-minute class, I had burned more…
Tuesday, December 19, 2017
Doing Yoga Makes Me a Better Runner, but It's Got Nothing to Do With Flexibility
Yoga has been a big part of my life for almost 10 years, and it was the first form of exercise I ever truly dedicated myself to. I used to practice every single day, sometimes twice a day, until two years ago, when I started to branch out and try other pockets of fitness that I had previously been disinterested in, like HIIT workouts and weightlifting. I noticed that everything I had learned in my yoga practice over the years influenced every other physical activity I participated in, especially running.
Endurance sports are my least favorite thing to do. I don’t know what it is about running, but I’ve never been a fan of it. Perhaps it’s because people told me when I was a kid that I’d never be a great runner due to my short legs (mean, I know). Whatever the case is, you’d much sooner find me picking up a barbell than lacing up a pair of running shoes.
In the past several months, though, I’ve been devoting much more time and energy to running. My strength and flexibility have always been in pretty good shape, but my endurance was lacking. So I religiously started attending the precision running classes at Equinox, which are specifically and methodically created to help you get better at distance running (and make you sweat buckets). My first few weeks were pretty miserable. I wasn’t used to doing that kind of intense cardio for a full hour, and there were many times when I simply wanted to quit.
I soon realized that running was more of a mental challenge than anything else. You have to be OK with being stuck in an uncomfortable state for an extended period of time. When I really thought about this, though, I came to see that this was the same exact principle I’d learned and sharpened in yoga. So I took the resilience and mental fortitude it takes to hold Warrior 3 for what seems like forever, and I transferred it to my running sessions. This helped me push through the toughest of courses with a steady mind.
Furthermore, my yoga practice has made me acutely aware of my body, which I realize is a cliché phrase you always hear in yoga, but it’s true. When I began the running classes at Equinox, I was able to take all the feedback from the running instructor and apply it right away. For example, as soon as he told me my right hip was tight, which was causing my right leg to lag behind,…
Experts Weigh In on Where the Best Place to Work Out Really Is
For over a decade, I have run an in-home personal training company and simultaneously taught group exercise classes in commercial and corporate gyms. Extensive experience working in both scenarios has taught me there are benefits and drawbacks to working out in either location. I decided to ask some additional trainers to weigh in on gym versus home workouts, and here’s what they had to say.
Pros to Working Out at Home
It Doesn’t Cost You Much. Peter O’Shanick, NASM-CPT, agrees: “Exercising at home can save you time and money, and the variety of bodyweight/yoga/band-and-dumbbell workouts out there will keep you occupied and sweating as much as any group exercise class could.” You can find videos for in-home workouts and equipment-free workouts, and you can invest in inexpensive equipment to set up a home gym for the cost of a couple months’ membership at your local health club!
At-Home Workouts Don’t Require Too Much Planning. Peter also notes, “Being able to stay flexible with scheduling and the option to drop into or out of a workout as necessary can help on days where things pop up that would otherwise torpedo a trip to the gym.” Jeff Deal, CSCS, owner and operator of Ideal Fitness, agrees. “The biggest advantage of working out at home is convenience. There is no drive time, the music can be exactly what you want, and you can even work out in your pajamas if you want.”
Childcare Isn’t a Requirement. I’ve had a lot of clients with young kids who were still asleep while we worked out in the basement, something that would have been difficult to accomplish if we were attempting to meet in a gym early in the morning. Alexandra Price, a certified pre- and postnatal fitness instructor and owner of FIT4MOM in Waco, TX, points out that “for nursing moms, breastfeeding throws another kink in there as we are learning our routine, and then baby might decide to change up the feeding schedule. So, for me, keeping her with me was the best option. And I get to play with her and see her sweet smile while I sweat.”
Pros to Working Out in a Gym
The Gym Mindset Sets the Tone For a Better Workout. “A gym is a highly specific space with a very clear purpose, and the resulting focus can help keep you driven and motivated during your workout in a way that the…
No Matter What Your Mood, We Have a Treadmill Workout For You
While there’s nothing quite like running outdoors, unruly weather sometimes makes it impossible. For those rainy or blustery days, there’s the trusty treadmill. Whether you’re a beginner runner or have a few marathons under your belt, we’ve got a running workout for you. From a run that mimics going up and down San Francisco hills to another that has you ascending a mountain, you’ll swear you’re actually running outside.
- Getting started: If you’re new to running, then try our 40-minute beginner treadmill workout. The workout combines walking and running to get your heart rate up while also priming your body for distance and speed. If you feel like the workout is too easy or hard, then play around with the speed, but be sure to give your body time to adjust to the physical demands of running for the first time. Once you’re ready, try out our 300-calorie workout, or if you need something a bit shorter, try our 30-minute beginner treadmill workout.
- Walk-jog workout: Once you’re feeling a bit more comfortable on the treadmill, give this workout that mixes walking and jogging a chance. The 60-minute workout alternates between walking briskly, jogging, and running slowly; plan to burn around 300 calories. If you’re in a rush, this 42-minute version will put you to work.
- Switch to sprints: Once you feel like you’ve mastered the walk and jog combination, try stepping up the pace. This 30-minute interval workout is a great way to start increasing your speed. Mix up your routine with a sprinting and walking workout to help boost your endurance. Then, once you’re ready for a tough challenge, give this 60-minute interval workout a try.
- Sweat like a celebrity: This 30-minute treadmill workout from celeb favorite Barry’s Bootcamp is full of intervals, hill work, and sprints, which will challenge both your endurance and your speed. Or give the 25-minute version a try. In short: these workouts are anything but boring. Get ready to push it.
- Pyramid intervals: Keep boredom at bay with this 30-minute pyramid interval treadmill workout. By changing your running speed every minute, you’ll also be winning the war against weight gain. Have more time to spare? Up the ante with our 45-minute pyramid interval treadmill workout. If you have even less time to spare, you’ll love the challenge of this intense 25-minute pyramid interval workout; designed by a running coach, it will help you become a…
Sunday, December 17, 2017
Elliptical Workouts For the Beginner to the Advanced
The elliptical is a mainstay in the gym for good reason: it’s easy on the joints and it provides a great cardio and total-body workout. But let’s face it, the elliptical can also get pretty boring and repetitive. Instead of spending 30 mindless minutes on the machine, maximize your time with one of these 15 workouts. Whether you’re a beginner, you’re looking for a high-intensity interval workout, or you want to challenge different muscle groups, there’s an elliptical workout for you. There’s even one for those of you who love the treadmill!
- Beginner: If you’re new to the elliptical machine – or working out in general – try this beginning elliptical workout. It uses all the different features of the machine, which gives you an idea of what it can do. By pedaling forward, you work your quads, and going backward targets the hamstrings and booty. Focus on pushing the handles to tone your chest, while pulling the handles will work your upper back. Challenge your core stability by letting go of the handles while keeping your pace steady.
- Start strong, finish strong: This beginner-friendly hour-long elliptical workout varies speed and incline for an effective workout.
- Booty workout: Target glutes and hamstrings by playing with the incline on the elliptical. This elliptical booty workout will help you tone your backside while also getting a good cardio workout. Target your glutes by focusing on keeping your heels down while on the machine.
- Core workout: To work your core while on the elliptical, just let go. Not using the handles in this elliptical core workout helps engage all the muscles of your core as you work harder to stay balanced on the machine. The faster you can go, the more you’ll work your core in this.
- Just like the treadmill: For times when you can’t find an empty treadmill at the gym, try this elliptical treadmill workout. The workout comes close to mimicking what running on a treadmill feels like and may even help even out your stride. To really feel like you’re on a treadmill, don’t hold onto the handles; keep your arms in a running position.
- Two-machine workout: Or if the idea of the treadmill bores you, get a fun workout on the other cardio machines at your gym. This stationary bike and elliptical workout will leave you sweaty without the run.
- Short on time: When you don’t have a lot of time, try this short interval elliptical workout. It’s only 22 minutes long…
This Is What Solved My Extreme Bloating Problem That 4 Doctors Couldn't Figure Out
A lot of things changed when I moved to San Francisco. I was much colder. I bought my first real jacket. I tried Philz Coffee for the first time. I started a new job. And, out of nowhere, my stomach started ballooning arbitrarily throughout the week making me look three-to-six-months pregnant at any given moment, for no apparent reason.
Things that didn’t change: my diet, my exercise routine (OK, I started doing a lot more SoulCycle), and my overall health. I wasn’t eating more food or less healthy food, so I knew it wasn’t weight gain . . . especially when my pregnant-looking belly would mysteriously disappear by morning, and I was back to a flat stomach. But sometime during the day, I’d eat a peach or go to a cardio workout, and BAM: back to bloat. Biiiig bloat. I would snap photos to send to my mom (as you’ll see below) because I couldn’t believe what was happening to me, and I was horrified.
For 11 months, I wasn’t comfortable with my body. I couldn’t wear fitted clothing (aka, ALL of my activewear), because I knew at some point, my lower abdomen would jet out, and anyone who didn’t know me would assume I was with child. I’ve been so afraid to eat, because I knew that anything could trigger my stomach, from a piece of fruit to a sip of sports drink. Yet then there would be days when I said “eff it!” and ate Cinnamon Toast Crunch and milk, and nothing happened. It made absolutely no sense.
I’ve never felt more more ashamed of my appearance, or more uncomfortable in my own skin . . . and I’m even ashamed to admit that! My body simply didn’t feel like mine. And the worst part was that it didn’t seem like there was an explanation or end in sight.
I never intended for these photos to see the light of day, but this is what I looked like end-of-day versus the next morning. I know my room is a mess. This was truly only supposed to be for my mom (she’s mad about the mess, too).
I saw so many doctors and went through so many labs; my initial appointment was to see if it was hormonal. It wasn’t. I saw an OB-GYN. I had two ultrasounds. I tried the low-FODMAPS diet (it didn’t go well). I had my blood tested for a thyroid imbalance. My doctors were stumped, and I was frustrated to the point of many angry tears.
“For 11 months, I wasn’t comfortable with my body . . . I’ve never felt…
Saturday, December 16, 2017
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Friday, December 15, 2017
Crush All Your Fitness Goals With These 50 Must-Know Workout Tips
Whether you’re building up to a 5K, you want to grow your back muscles, or you want to get better at doing push-ups, these 50 tips will help you slay your fitness goals.
- Switch up your workout every time to keep your muscles guessing and to beat boredom. If you run outside, do your loop backward. When weight training, mix up the order of your moves.
- Multitask! Don’t just stand there doing bicep curls when you could be doing squats to tone your lower body at the same time. Try these multitasking moves that work more than one part of the body at once.
- Whether you’re a newbie or a seasoned exerciser, anyone can benefit from a session with a personal trainer. Schedule one every few months to ensure you’re continuing with proper form and to learn new moves to keep your fire for fitness alive.
- Muscle mass burns more calories than fat, so strength training is a must if you want to drop pounds. Include at least three 30-minute sessions each week, making sure to work every part of your body.
- Since you probably don’t own a sports bra for every day of the week you work out, while taking your post-workout shower, hand wash your sports bra and hang it on the rod to dry for tomorrow.
- Find ways to fit in fitness during your workday to burn some extra calories. Climb the stairs to use the bathroom on a different floor of your office building, take a walk during conference calls, and instead of sitting on a chair, sit on a stability ball or use a standing desk.
- Form when running or weightlifting is important for getting the most out of the exercise and also to avoid injury. Videotape yourself to make sure your form is spot-on.
- Work harder by creating instability. Stand on one leg or balance on a BOSU ball or stability ball while doing strength-training moves.
- Find a meaningful personal goal that alone will keep you motivated to work out.
- To avoid injury when increasing your mileage, follow the 10 percent rule: never increase your weekly mileage by more than 10 percent of the previous week.
- For maximum calorie-burning results, weightlifting is great, but you still should do cardio. HIIT (high-intensity interval training) cardio is the most effective, especially if you want to target belly fat.
- Stretch after a workout, not before! Do this stretching sequence to target the hips, hamstrings, and lower…
3 Reasons You're Lifting Weights Regularly and Still Not Losing Weight
You used to be a cardio queen, trying to burn mega calories to slim down, but ever since you heard that weightlifting is essential for weight loss, you’ve traded in your running sneakers for a barbell. You expected to see the scale numbers go down, but they’re actually going up. Here’s why you might be gaining weight when weightlifting.
Your Muscles Are Growing
One of the things the scale doesn’t measure is how much body fat and muscle you have. It instead weighs everything in your body at once – fat, muscle, bone, and water. Muscle tissue is more dense than fat tissue, so it takes up less space. This means that, although your weight might not decrease (or might even go up a little), other body measurements will likely decrease, such as waist circumference, bra size, or the shape of your tush.
So when you see the numbers on the scale increase, it doesn’t tell you the entire story. You’re most likely gaining muscle and losing body fat. If you really want to know your muscle and fat measurements, have your body fat percentage measured by a trainer.
You Might Also Be Gaining Fat
OK, so maybe you’re gaining muscle, but your rigorous strength-training workouts leave you so famished that you’re eating more than usual. You might be gaining body fat with that muscle. This is easy to fix! You’ll just need to monitor your calorie intake.
Rebecca Gahan, certified personal trainer and owner and founder of Kick@55 Fitness in Chicago, suggests noshing on some simple carbs and protein after your workout to aid in recovery, but keep it to 150 calories. A small protein smoothie or half a banana with some peanut butter will do – no need to down a 250-calorie protein bar.
You’re Not Working Out Enough
If your body fat percentage is going up and you feel like you’re getting bigger than you would like, the issue might be that you’re not working out enough. If weight loss is your goal, Nicole Aurigemma, M.S. in physiology at Women’s Health and Exercise Lab at Penn State, says you’ll have the most success coupling weight training with cardio. Aim to do three sessions per week of each, along with monitoring your diet.
Remember the Scale Doesn’t Tell the Full Story!
Sometimes the numbers on the scale will go up but your body composition will…
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