Get Outside with These 11 Summer-Friendly Workouts

The official, unofficial last day of summer is closing in on us, but summer’s not over yet. Take advantage of the warm weather and long days with one of these al fresco-inspired workouts.

1. Playgrounds aren’t just for kids. WIth this ultimate playground workout, you can channel your inner kid and break a sweat at the same time.

2. Reclaim recess with a high bar, swing and park bench. These four outdoor upper body moves will sculpt your arms, chest and back before the first leaf falls.

3. What’s one of the many beautiful things about push-ups? You can do them anywhere there’s a floor. Check out these pushup workouts for every fitness level.

4. Why just walk when you can make it a 30-minute HIIT walk?

5. Giving a whole, new meaning to high-low, this 5-move, low impact, high intensity workout offers body-shaping rewards and requires zero equipment.

6. These six track and trail workouts will improve speed, rev your metabolism and tone muscles. Happy trails.

7. Need a break from dry land? Hit the pool with this 30-minute swimming workout that burns major calories.

8. These 3 walking workouts will help you build a base level of fitness and burn fat wherever you are.

Want to make a bigger commitment to your training? Start one of these training plans before the leaves start to turn.

9. New to walking? This 4-week walking plan for beginners will change that.

10. Want to nail the perfect squat and strengthen your hips, thighs, core and butt along the way? Try the 4-week squat plan and reap some real-life results.

11. Even if you’ve never run before, you can complete a 3.1-mile (5K) or even a 6.2-mile (10K) race. Get smart about preparing to go the distance with these 5K & 10K training plans for beginners.

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3 Ab Workouts That Don’t Require Equipment

No gym? No equipment? No problem. These three at-home abdominal workouts will challenge your core strength and endurance using only your body weight.

The exercises are grouped into beginner, intermediate and advanced categories so you can match the workout to your fitness level. As you get stronger, increase the number of reps or amount of time for each exercise. Once the routine becomes easy, progress to the next level for more of a challenge.

Technique tip: Brace your core throughout every exercise. Imagine someone is about to punch you in the stomach — that stiffening feeling is what your abs are meant to do. Also, inhale through your nose and exhale through your mouth with pursed lips to use your abs to their fullest potential.

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MFP Users Reveal Their Favorite Workout for Maximum Calorie Burn

Thank you for your service!

That’s why they call it “chores.”

Now add in three kids to chase…

Feel the burn.

Head for the hills!

More power to you.

Simplify yourself!

Does emoji mastery give your thumbs a workout, too?

We like it, too!

@MyFitnessPal Orangetheory is my favorite right now!

— Natasha Kolehmainen (@Kole2813) July 27, 2016

Slow and steady wins the race.

@MyFitnessPal 45-50 minute treadmill walk on 12% grade at 3.5 mph.

— Troy (@troymagicmarker) July 27, 2016

Guess there was no avoiding it…

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3 Simple Things You Can Do Every Day To Burn More Calories

Burning calories does not have to involve a trip to the gym. Sure, fitting in a workout is nice if you can find the time. But sometimes you can’t—either because of a heavy workload, personal commitments, or just because you’re totally exhausted. And while there’s no pressure to force a daily workout, if burning more calories is something you’re interested in doing, there are a handful of ways to energize your day—no workout required.

In fact there are three simple things you can do anywhere, anytime. These expert-vetted tricks are designed to fit into your daily routine, with no equipment and absolutely no burpees (promise!). They’ll help you burn a few more calories than you normally would, and keep you feeling 100 percent all the time.

1. Move your body.
Movement is critical. This trick may seem obvious, but when you have a ton of work to grind out at your desk, it’s easy to forget to get up and get moving. “Being sedentary compresses your spines, stiffens your ligaments and joints, and tightens your muscles,” explains Beth Jordan, American Council on Exercise certified personal trainer. Plus, she says moving around, even just a little bit, will help you burn more calories throughout your day.

A great way to remember to get up and get going? “Set your smartphone to beep every hour or so to remind you to move around,” says Jordan. Use these moments to go to the bathroom, take a meeting, or step out to grab some lunch.

2. Hydrate—often.
Staying hydrated is important for a lot of reasons, and one of those reasons is that it helps keep your metabolism working properly. A healthy metabolism is essential if you’re trying to lose weight and burn calories, says Jordan. She suggests keeping a water bottle at your desk to fill up on throughout the day. And getting up to refill your bottle will get you moving, too.

According to Lauren Minchen, M.P.H., R.D.N., C.D.N., owner of Lauren Minchen Nutrition, rehydrating in the morning may also keep you from eating too much throughout the day. “Morning dehydration can often masquerade as hunger,” she explains. She recommends drinking one liter of water before eating in the morning.

3. Use your arms.
According to Jordan, it’s not just your steps that you should be trying to increase—it’s your arm movements, too. “If you watch people while they’re walking, they’re arms are usually just hanging at their torso, not moving at all,” she says. (Or they’re holding a phone and texting.) This is a missed opportunity, Jordan says. Simply moving your arms a bit more while walking will help you burn a few more calories because you’re engaging more muscles. She says you can either opt for increasing your arms natural sway, which is inconspicuous and unobtrusive, or get a little crazy with it and, “lift your arms up over your head or out laterally to your sides.” Do what ever makes you feel comfortable.

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How to Discover and Reach Your Ideal Weight

Photo by foshydog

Photo by foshydog

When I was a dieter I always had a goal weight that I thought would change my life. I’d get on the scale (if I was brave enough) and would hold my breath as I watched the needle move, calculating in my mind how many pounds away I was from happiness.

In retrospect I don’t know what I expected to happen at that magic number. If I had been less delusional I might have acknowledged that the few times I did manage to reach my goal I instantly adjusted it a few pounds downward, the flicker of joy suppressed by the sudden realization that an even smaller pair of jeans may be in my future.

Ugh. Dieting is the worst.

Okay, so what if you’re done with the dieting neurosis but still want to lose weight for health reasons? Is there a target or ideal weight you should shoot for?

I get asked this question a lot, and unfortunately there is no easy answer. There are, however, several frameworks and benchmarks you can use to help guide your efforts.

Science doesn’t know

The first thing you need to understand is that science can’t tell you what you should weigh.

Generalizations about height and body weight as are used in the Body Mass Index (BMI) calculation are meant only to inform scientists of population health trends, and are not supposed to advise an individual person about his or her health status.

For example, at my height (5’5″) a “healthy” BMI could be considered anywhere from 111 to 150 lbs. Not only does BMI not care that I am a women and that I have a small frame, but it is inconceivable that my weight could fluctuate up to 30% and not have a dramatic negative impact on my health, as the BMI suggests.

Your BMI tells you almost nothing about your nutritional status, body fat percentage, or strength, and therefore tells you almost nothing about how healthy you are (or aren’t). It doesn’t even come close to giving you a sense of what proportion of your weight is visceral fat (dangerous), subcutaneous fat (only problematic at higher levels) and brown fat (metabolically advantageous).

BMI is particularly unhelpful if you are near any extreme on the height or size scales, for instance if you are very tall, very small, or very muscular.

Most of the critiques I’ve seen of BMI suggest that the measurement tends to give people a false sense of security about their health level. In other words, your BMI is likely to indicate that you are healthier than you really are, as opposed to the other way around.

But again, this tells you nothing about your personal health status.

The scale doesn’t know

Taking this argument one step farther, your body weight alone is also a very poor measure of your health. In fact, it tells you even less about your health status than BMI, which at least also accounts for height.

This means that the question, “What is my ideal weight?” is fundamentally flawed. Because the answer is, “It depends.”

And it depends on a lot.

Health is a vague term, since it can be applied to so many different aspects of your physical well-being. For the sake of this article I’m going to assume that for most of you “good health” means feeling energetic, physically able to do everyday tasks with ease, clear minded, and devoid of any physical illness or disease. I’ll also assume that your idea of good health means maintaining this status for as long as possible into old age.

Obviously you may have different, more specific goals. Athletes typically have performance goals that would require accounting for much more than I’ve listed here. On the flip side, if you have a chronic disability your goals should be adjusted to account for limitations outside of your control.

You may also have vanity goals, which is perfectly fine in my book so long as they aren’t tied up in your sense of self-worth. If your life is easier at work or in the dating scene in your city when you look a certain way, don’t let anyone tell you that isn’t a valid reason to keep tweaking your healthstyle until you’re happy. Life should be awesome, and you should do what you can to make it that way.

But none of these goals can be defined by the number on the scale, so focusing there is not the right way to start.

What matters is how you feel

No matter what you weigh, if you aren’t getting the majority of your calories from Real Food, exercising vigorously 3-5 days per week, avoiding prolonged periods of sitting, getting 7-9 hours of sleep, and maintaining strong social relationships, then you could be healthier.

Don’t use a number on the scale as an excuse to drink soda or avoid strength training. That isn’t how it works.

If you’re doing all these things you’ll probably find that you feel healthy. You will have steady, strong energy throughout the day. You’ll have fewer cravings for sugar and not mind parking farther away or taking the stairs. You can zero in a bit more by having your doctor test your nutrients and blood lipids, but that’s about as good as you can do.

Congratulations. Get on a scale, you’re now at your ideal weight.

I define “ideal weight” as the weight you’re at when you’re doing everything you can to promote good health. It’s where you settle at naturally from incorporating these behaviors into your life.

For me this process took nearly three years as I learned to cook, built muscle, quit diet soda and taught myself to eat mindfully. The bulk of my weight loss happened in the first 12 months, but there was a slow drop (4 lbs total) over the next two years as I refined my habits.

The sweetest irony of all is that I ultimately landed 7 lbs under my arbitrary “goal” weight. Take THAT diets!

For every person there’s a range of weights which are near ideal, probably within 5-10 pounds (I’m speaking only from experience, science doesn’t know this for certain and neither do I). Within that range you can start to consider secondary goals if you wish, like getting down one more size or bulking a bit at the gym. These things have little to do with health, but “ideal weight” means different things to different people.

No one can tell you your ideal weight, so for now you’re going to have to figure it out for yourself. The bathroom scale is a very useful tool, but the data it gives you is meaningless without context.

What does ideal weight mean to you?

Originally published June 2, 2015.

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5-Minute Expert Guide to Restart Your Workout Routine

Consistency is key when it comes to reaching your fitness goals. Small bouts of exercise practiced consistently is better than big bouts of exercise only occasionally. Sadly, consistency is hard for busy people; life gets in the way, and you may find yourself slipping off the fitness bandwagon.

Building and rebuilding a consistent exercise routine begins with a simple step: get started! But, we get it. If you haven’t hit the gym in a while, it feels hard to regain the momentum needed to kick start your routine again. To help, here are 5 simple steps to help you get back on track and build consistency:

1. Choose shoes that work with your workout.

When you exercise, your feet can do more work than any other part of your body. Picking the right shoes not only makes you more comfortable, it can actually improve the effectiveness of your workout. For example, if you’re a runner, pick shoes with the proper amount of cushion and arch support for your foot type. (Hint: The higher the arch of your foot, the more cushion you need, while people with lower arches need a more stable shoe.)

If you’re lifting weights, stick with a more minimalist shoe, such as the Under Armour® Micro G Limitless models. A flatter shoe will keep your heels closer to the ground, which helps you use your glutes and hamstrings while sparing your knees during lower body workouts.


academy-sports-logo-headshotChoosing the right shoes, shorts and shirts can arm you with comfort and complement your workout! Academy Sports + Outdoors® is where you can find Under Armour® apparel with superior moisture-wicking performance. Shop here.


2. Set a specific goal with a deadline.

What are some characteristics of a motivating goal? Making it specific and tacking on a deadline is key because it brings urgency to your efforts. It’s easy to procrastinate when your goal is simply to “lose weight.” But, if your goal is to “lose 10 pounds by Thanksgiving,” you’re more likely to hit your target because you have a measure for success.

If possible, set a performance-based goal, too. Signing up for a 5K, an obstacle course race or a transformation challenge at the local gym gives you something specific to train for. This can help you choose the right workout routine and take the focus off that number on the scale. For more goal-setting advice, check out How to Set Exercise Goals You’ll Actually Achieve.

3. Start with the basics to get stronger.

Exercise can still be engaging even if you focus on perfecting a few simple moves. Instead of upping weights to build strength, hone in a few basic moves like squats, deadlifts, push-ups and rows. Do each move slowly and intentionally varying the speed, position and angle with which you lift the weight. This can help you engage different muscle groups and see progress at the gym.

Remember, you don’t need fancy equipment or complicated exercises to get fit, especially when you’re starting a routine. Pick a few fundamental exercises and strive to get stronger at them every workout. For example, a basic full-body workout can include:

Kettlebell Sumo Deadlifts: 4 sets x 6-8 reps

Push-Ups (hands elevated if necessary): 4 sets x 8-10 reps

Dumbbell Walking Lunges: 3 sets x 8-10 reps/side

1-Arm Dumbbell Rows: 3 sets x 10-12 reps/side

Bike Sprints: 5 sets of 15 seconds (45 seconds easy pedaling between sprints)

If you perform these exercises three times per week, perfect them and aim to increase the weight you use every workout, results will soon follow.

4. Get a workout partner.

Having someone you can be accountable to such as a workout buddy can dramatically increase your chances of sticking with your workout plan. Even the most dedicated exercisers sometimes struggle to be accountable to themselves, so finding a workout partner is a good solve.

A fitness friend can remind you of scheduled workouts and keep you engaged when you’re feeling tired or frustrated. Plus, you won’t want to let them down by missing workouts or giving a less-than-stellar effort. Ideally, look for someone who shares similar goals. You’ll understand each other’s efforts and be able to share the process, struggles and progress celebrations. To learn more about accountabilibuddies check out How to Find an Accountabilibuddy.

5. Keep on going!

The four tips above can get you started with exercise, but only YOU can keep you going. It doesn’t matter how slowly you start. It’s patience and persistence that will affect where you will reach your goals and fitness a regular part of your lifestyle.

tony bonvechioTony Bonvechio (@bonvecstrength) is a strength and conditioning coach at Cressey Sports Performance in Hudson, MA, and a personal trainer in Providence, RI. A former college baseball player turned powerlifter, he earned his Master’s degree in Exercise Science from Adelphi University. You can read more from Tony at bonvecstrength.com.

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Foodist Approved: Greek Bison Burgers Recipe

Greek Bison Burgers

Greek Bison Burgers

A note from Darya:

Big news! Our very own recipe guru Elyse Kopecky’s amazing new cookbook Run Fast Eat Slow is out in the world.

If you’ve been cooking Elyse’s recipes here at Summer Tomato for the past few years you already know how freakishly delicious everything in this book will be.

Even more exciting is that this book is specifically designed to nourish you for optimal athletic performance. Elyse’s co-author is world class marathoner and 4-time Olympian Shalene Flanagan, who credits a real foods approach to helping her perform at her best.

Together Elyse and Shalene have created over 100 nourishing and delicious real foods recipes that any home chef can make with ease.

Check out Run Fast Eat Slow today and show your support by attending her book events and checking her out on Good Morning American this Thursday.

Congratulations Elyse!

xo

Darya

runfasteatslow

A note from Elyse:

Hi Darya,

After years of dreaming and two years of writing, its hard to believe that Run Fast Eat Slow is here. Thank you for believing in my recipes when I was fresh out of culinary school. Thank you for always encouraging me. And thank you for sending me that stack of books on how to write a book proposal! Checkout your shoutout in the Acknowledgments section of Run Fast Eat Slow. 🙂

We know our cookbook is going to have a lasting impact. We are so happy to have this opportunity to inspire athletes of all level to indulge in real food nourishment. Make sure you tune into Good Morning America on August 18th to see Shalane Flanagan and I cooking live!!

We hope to see you during our book tour. Learn more about our events here.

Smooches!

Elyse

Greek Bison Burgers

These burgers are our jam. In the summer, we make them on a near weekly basis. Combining the ground meat with egg, feta, almond flour, and Greek-inspired seasonings results in the juiciest and most flavorful burgers you’ll ever eat.

Shalane loves to make them with ground bison (buffalo) when training at high altitude for the iron-rich kick, but they’re also foolproof made with ground beef, lamb, or turkey.

This recipe is simple enough to double or triple when feeding a crowd (Elyse multiplied the recipe by 8 for her daughter’s first birthday).

Serves 4

Ingredients
  • 1 egg
  • ½  cup crumbled feta cheese
  • ¼  cup almond flour or almond meal
  • 1 tablespoon minced fresh oregano leaves or 1 teaspoon dried
  • 2 cloves garlic, minced
  • ¼  teaspoon fine sea salt
  • ¼  teaspoon freshly ground black pepper
  • 1 pound ground bison (buffalo) or ground beef, lamb, or turkey
  • 4 whole wheat pitas or hamburger buns (see gluten-free alternative below), optional
  • Optional toppings: Avocado Cream (page 178), Chipotle Hummus (page 70), or Don’t Get Beet Hummus (page 73)
Preparation

Preheat the grill to medium-high.

In a large mixing bowl, combine the egg, feta, almond flour or meal, oregano, garlic, salt, and pepper. Add the meat and use your hands to combine, being careful not to overwork the meat. Form into 4 equal-size patties about 1 inch thick.

Grill the burgers, flipping once, until a thermometer inserted in the center registers 160°F and the meat is no longer pink, 3 or 4 minutes per side. In the last minute, warm the pitas or buns on the grill (if using).

Split the pitas or buns open, stuff each with a burger, and top (if desired) with a spoonful of Avocado Cream, Chipotle Hummus, or Don’t Get Beet Hummus.

For a gluten-free alternative to buns, serve the burgers between 2 slices of grilled eggplant rounds. Simply slice 1 large eggplant into 1-inch-thick slices, brush with olive oil, sprinkle with sea salt, and grill for 3 to 4 minutes per side.

Elyse Kopecky is a whole foods chef co-author of a cookbook for runners, Run Fast Eat Slow, with Olympic marathoner and longtime friend, Shalane Flanagan. After 10 years working for Nike and EA Sports, Elyse decided to pursue her passion for talking and writing about food. She went to NYC to study culinary nutrition at the Natural Gourmet Institute and has taken cooking classes throughout Europe, Africa and Asia. Sign-up for sneak peeks of Shalane and Elyse’s book at runfasteatslow.com or follow along @ElyseKopecky.

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12 Workout Myths That Just Need To Go Away

For every two fitness truths, there’s a lie, and sometimes it’s hard to determine which is which. (Especially when it’s something many of us have just assumed for as long as we can remember.) So, now presenting: Mythbusters, Fitness Edition. Letting go of these 12 fitness misconceptions will help you get better, faster, stronger, and more powerful. Flex on friend, flex on.

Myth #1: Strength training will make you bulk up.

Truth: It’s pretty hard for women to bulk up from a normal strength-training routine because they don’t have as much testosterone as men (the difference in this hormone level makes men more prone to bulking up). In fact, if weight loss is your goal, strength training can actually help you lean out, but you have to keep your nutrition in check, too. “Muscle is metabolically active,” explains Adam Rosante, C.S.C.S., author of The 30-Second Body. Simply maintaining lean muscle mass requires higher energy, he explains. “So, the more lean muscle you have, the more calories your body will burn at rest.” #Science.

Myth #2: You can focus on losing fat from certain body parts.

Truth: Spot-training is not a thing. “Fat cells are distributed across your entire body,” says Rosante. “If you want to lose fat from a specific spot, you need to lose overall body fat.” High-intensity interval training can work wonders—after an intense workout, your body needs to take in oxygen at a higher rate to help it return to its natural resting state. This process requires the body to work harder, burning more calories in the process. Incorporating strength training can help you hit your goals too, since having more lean muscle will help your body burn more calories at rest. (Psst—here are 10 workouts that are insanely effective for weight loss.)

Myth #3: Doing lots of cardio is the best way to lose weight.

Truth: If your goal is weight loss, logging endless miles on the treadmill isn’t always the best approach. Yes, traditional cardio workouts will help create a day-to-day calorie deficit (in addition to a healthy diet), which is essential for losing weight. But in the long-term, since having more lean muscle mass helps your body burn more calories at rest, you’ll be adding to this deficit without doing a thing. A combination of both high-intensity cardio and strength training is a good idea. And don’t forget, when it comes to weight loss, having a smart nutrition plan is key.

Myth #4: Not feeling sore means you didn’t get a good workout.

Truth: While soreness and workout intensity are sometimes connected, how tired your muscles feel isn’t always a good indicator of a solid sweat session. “Being sore doesn’t necessarily mean it was a great workout—it just means that a significant amount of stress was applied to the tissue,” says exercise physiologist and trainer Pete McCall, M.S., C.S.C.S., host of the All About Fitness podcast. “You can have a great workout and not be sore the next day,” he says. Proper recovery will help prevent achy muscles. “Refuel within the first 30 to 45 minutes post-exercise, stay hydrated, and get enough sleep—all of these things can help boost recovery and minimize soreness.”

Myth #5: You should give 100 percent effort during every workout.

Truth: Sort of. You should try your best to stay focused, be present, and give 100 percent during every workout. But not every gym session should require a balls-to-the-wall level of intensity. And if you are sore everyday, that may be a sign that you’re going too hard. “It’s not a good idea to exercise at too high of an intensity too frequently—it limits recovery and can lead to overtraining,” says McCall. Ideally, to avoid putting too much stress on your body, you should only be going extra hard two to three times per week.

Myth #6: Strength training means using machines and heavy weights.

Truth: Strength training means using resistance to work your muscles—and that resistance doesn’t necessarily have to come from a machine or a heavy weight. (Hello, killer bodyweight exercises!) Aside from your own bodyweight, you can also use tools like kettlebells, medicine balls, and resistance bands to add resistance. None of that around? Here are 13 incredible bodyweight moves you can do at home.

Myth #7: Sweating a ton means you worked your ass off.

Truth: Not necessarily. “You sweat because your core temperature increases,” explains exercise physiologist Tracy Hafen, founder of Affirmative Fitness. Yes, your muscles create heat when you exercise so a tough workout will increase your internal temp, she explains, but it also has to do with the temperature you’re working out in. “For example, you’re not going to sweat as much in 40-degree weather as you would in 80-degree weather,” Hafen explains.

The humidity in the air also plays a role. “It’s not sweating that cools you off, it’s the evaporation [of sweat]. You’ll feel like you’re sweating more when it’s humid because sweat can’t evaporate.” (This is also a reason to be careful exercising in hot, humid climates, because your body temperature will keep increasing.)

Myth #8: Crunches are a great exercise for your abs.

Truth: Meh. Crunches probably aren’t going to hurt your core strength, but they’re not the most efficient exercise you can do to strengthen your midsection. “Your ab muscles are designed to work most effectively when you’re standing upright,” says McCall. Of course, there are plenty of great abs exercises that aren’t completely upright (for example, this perfect plank), but these four standing abs moves will set your whole core on fire.

Myth #9: You have to do at least 20 minutes of cardio to make it worth your while.

Truth: You can get an amazing cardio workout in less time by utilizing high-intensity interval training. “High-intensity cardio challenges the respiratory system to work efficiently to deliver oxygen to working muscles,” says McCall. “If the system is stressed hard enough, it doesn’t require a lengthy workout for results.” Plus, high-intensity training creates an afterburn effect, meaning you continue burning calories after you’re done. One approach is Tabata, or 20 seconds of hard work, 10 seconds of rest for eight rounds total, which adds up to a four-minute routine. Here’s what you need to know about Tabata.

Myth #10: You need to stretch before a workout.

Truth: While it’s true that you shouldn’t just jump right into a workout, dynamic warm-ups are where it’s at—you can save those static stretches for afterwards. “Your pre-workout goal should be to improve mobility and elasticity in the muscles,” says Rosante. This is best done with foam rolling and a dynamic warm-up, where you keep your body moving (instead of holding stretches still). This preps your body for work and helps increase your range of motion, which means you can get deeper into exercises (and strengthen more of those ~muscles~). Try this five-minute warm-up, or the warm-up section from this 30-minute workout.

Myth #11: Yoga isn’t a “real” workout.

Truth: “People who write off yoga probably have an image of yoga as series of gentle stretches—they clearly haven’t taken a tough yoga class,” says Rosante. “The first time I took one was at Jivamukti Yoga Center, and was a radically humbling experience. It’s been one of the best additions to my routine, both for my body and mind.” While there are some blissfully relaxing yoga classes out there, tougher types (like Bikram and power Vinyasa yoga) can definitely leave you sweaty, sore, and satisfied. Can’t make it to class? Here’s a yoga-flow sequence for stronger abs you can do at home.

Myth #12: You should work out every day.

Truth: Definitely not true—hallelujah! When you work out, you’re breaking down muscle fibers so they can rebuild stronger. However, to do this, you need to give your body time to recover from working out. Aim for one to two days per week of active recovery rest days—that means doing something that doesn’t put stress on your body, like gentle stretching or a walk. So, you’re definitely off the hook for that seven-days-a-week workout plan.

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Why Exercise & Dieting May Not Stop Weight Gain

Why Exercise & Dieting May Not Stop Weight Gain
Why Exercise & Dieting May Not Stop Weight Gain
Many overweight individuals strive fasting and frequently fail to lose abundant weight. Some would possibly turn on the other hand notice that it comes back with payback, and with further pounds on high. Why?
It is thanks to having metabolic pathology, and plenty of diets can increase it and build matters worse.
Calorie tally is Associate in Nursing ineffective weight loss strategy. It fails over time as a result of calories come back from numerous food sources and thus vary in however they influence metabolism. The result’s metabolic pathology.
Starvation diets square measure the same; they deprive the body of important nutrients and also the dieter becomes sick.
Eating less and moving additional won’t forestall metabolic pathology either. Exercise alone won’t work, however it helps once combined with healthy ingestion. Walking burns nearly 3 times additional calories than sitting or standing. however if food of low nutrition is within the diet, the advantages of walking are going to be lost.
Calories don’t seem to be created equal. Weight gain may be caused by ingestion metabolically harmful calories resembling web carbohydrates, that is that the total carbohydrates minus dietary fibre. The chief culprits square measure all sorts of sugar and complicated carbohydrates resembling white potatoes and processed product.
The belief that every one calories square measure constant has contributed to worsening health. it’s one in every of the primary things dietitians learn, and is totally wrong. Calories from processed foods containing fruit sugar square measure generally harmful owing to the quantity of visceral fat that harmful sugar builds.
Fructose is Associate in Nursing isocaloric Associate in Nursingd not an isometabolic sugar. Identical calorie counts from fruit sugar and aldohexose, fruit sugar and supermolecule, or fruit sugar and fat, have an effect on the metabolism otherwise. There square measure totally {different|completely different} secretion responses to different sugars that confirm what quantity fat the body accumulates.
Studies show that calories from refined sugars and processed foods promote gula, whereas calories from vegetables, supermolecule and fibre cut back hunger.
One study found that as presently as eighteen per cent of daily calorie intake from side sugar is reached, there’s a two hundred per cent increase within the risk of obtaining pre-diabetes and sort two polygenic disease.
Today, thanks to widespread internal secretion and leptin resistance, the body’s ability to burn fat as its primary fuel is impaired. most of the people have impaired enzymes to burn fat.
Only when the body is customized to burning fat as its primary fuel can it become economical at burning calories derived from fat.
The factor is to dramatically cut sugar consumption. The body burns that initial, however sugar makes the exocrine gland work too onerous and causes internal secretion issues.
Intermittent fast will facilitate speed up the body’s transition from burning sugar to burning fat because the primary energy supply.
To turn, eat food as on the brink of its wild as potential. that has healthy fats. cut back intake of processed foods and sugar, and move just by walking.

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FOR THE LOVE OF FOOD: A major magazine vows to stop fat shaming, mental badassery, and the horrors of the pork industry

For the Love of Food

For the Love of Food

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup. 

This week a major magazine vows to stop fat shaming, mental badassery, and the horrors of the pork industry.

Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!

I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

Links of the week

What inspired you this week?

Let’s block ads! (Why?)

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