All posts tagged fitness

3 Foods To Give You Strong Healthy Abs

Summer is just around the corner and so is bikini/ swimsuit season! Whether you want washboard abs that all the ladies will check out or strong toned abs that will impress the men, these three foods are necessary to include in your diet to 6 pack abs!

GREEK YOGURT

© livfriis

© livfriis

Besides being packed with 23 grams of muscle-building protein per cup, Greek yogurt is an awesome source of calcium and probiotics, both of which can help reveal your six-pack, says Spano. In one European Journal of Clinical Nutrition study, people who drank a fermented milk beverage with probiotics every day lost a significant amount of abdominal fat that hangs out between your muscles and organs. However, those who didn’t drink up lost zero belly fat.

To make Greek yogurt work for your ab goals, make sure yours says that it contains “live and active cultures” right on the label. And stay away from the flavored varieties. Their sugar can both spur belly fat and fluid retention around your midsection, says registered dietitian Cassandra Forsythe, Ph.D., R.D., C.S.C.S., Girls Gone Strong advisory board member.

WHEY PROTEIN POWDER

© PixelsAway

© PixelsAway

This source of protein also includes branched-chain amino acids (BCAAs), which decrease exercise-induced muscle damage and increase muscle recovery to help your workouts score you the strongest core possible, says Spano. Plus, in one study published in The FASEB Journal, dieters who doubled their protein intake in general, not necessarily from whey, lost more fat and maintained more muscle than those who ate the recommended daily amount.

If you’re skipping out on protein from dairy because of an allergy, whey protein generally doesn’t cause any stomach upset, bloating, or gas, even in women who are lactose intolerant, says Spano. Use whey protein powder to help you eat about 110 grams of protein per day.

WHOLE GRAINS

© egal

© egal

Complex carbs, especially from whole grains, are vital to powering your workouts and reaching your fitness goals, says Forsythe. Plus, fiber from whole grains reduces stomach fat and increases your body’s levels of satiety hormones that help keep you from overeating, says Spano.

In one Pennsylvania State University study, when dieters got all of their grains from whole grains over the course of 12 weeks, they lost about the same amount of weight as those who avoided grains altogether. But those who ate whole grains lost more fat from their midsections. Why, hello there, abs!

Forsythe’s favorite grains for defined abs are brown rice and wheat berries, which are über filling without all the bloating that some grains can cause in some fiber-sensitive women.


 

Read more from the original source:

http://www.womenshealthmag.com/weight-loss/food-for-abs/eat-this

Follow This Diet To Gain Muscle Not Fat

It’s time to make some gains! A lot of resolutions this year is to pack on the muscle whether it be washboard abs or heavy guns to the gun show, but a lot of times bulking comes with the unwanted fat… Follow these guidelines below for some solid muscle gain and leave the fat behind:

 

THE GENERAL OVERVIEW:
Protein is the main ingredient of muscle tissue, carbs power your workouts and prevent muscle breakdown, and fat supports hormones like testosterone that help muscles grow. The following are the healthiest sources of each nutrient.

PROTEINS: Lean meat (any kind), including chicken, beef, and turkey, Fish and seafood, Eggs, Protein powder

CARBS*: Potatoes, Sweet potatoes, Rice, Fruit

FATS**: Avocado, Nuts (all kinds), Seeds (all kinds), Oils (including olive and coconut)

ADDITIONAL NOTES:

*We’ve excluded grains and vegetables from this list. Grains such as oats and wheat contain compounds that make them difficult to digest for many people and can cause stomach upset and bloating. However, if you feel you do fine on these foods, you’re welcome to consume them in small doses, but make starches such as potatoes and rice your main carb sources. Green vegetables, on the other hand, should be consumed liberally, but because of their very low caloric value, aren’t to be counted toward your daily calorie and macronutrient totals.


 

Original Source:

http://www.mensfitness.com/nutrition/what-to-eat/how-build-muscle-best-foods-bulking-without-getting-fat-belly

Favorite Fitness Trends of 2016 You’ll Want To Be Apart Of

With all of the New Years Resolutions to get in shape, what not better timing for The ACSM – American College of Sports Medicine – to release its annual report, the Worldwide Survey of Fitness Trends for 2016.  So think twice about getting that typical (now thing of the past) boring gym membership, because we picked our favorite trends to be involved in for the year to get those anything but boring abs of steel:

Body weight training.

Ammentorp

Ammentorp

Appearing for the first time in the trends survey in 2013 (at no. 3) was body weight training, and it had taken over the top spot from last year’s first-time entry, high-intensity interval training. Body weight training did not appear as an option before 2013 because it only became popular (as a defined trend) in gyms around the world during the last couple of years. This is not to say that body weight training had not been used previously; in fact, people have been using their own body weight for centuries as a form of resistance training. But new packaging, particularly by commercial clubs, has now made it popular in all kinds of gyms. Typical body weight training programs use minimal equipment, which makes it a very inexpensive way to exercise effectively. Most people think of body weight training as being limited to push-ups and pull-ups, but it can be much more than that. As the no. 1 position in the survey suggested last year, body weight training is a trend to watch for the future.

 

Wearable technology.

Introduced just a few years ago, wearable technology includes fitness trackers, smart watches, heart rate monitors, and GPS tracking devices. Examples include fitness and activity trackers like those from Misfit, Garmin, Jawbone, and Fitbit. The newly released Apple Watch® is another example. Some business analysts have predicted that the Apple Watch® will sell more than 485 million devices by the year 2018 (https://www.abiresearch.com/) and that the wearable technology market will approach $6 billion dollars by 2016 (https://technology.ihs.com/). Trending in this part of the industry today include smart glasses, with a predicted $1.5 billion in sales (http://www.juniperresearch.com/home), and smart fabrics and interactive textiles, reaching sales approaching $2.6 billion by 2017 (http://www.strategyr.com/). It seems as though the “back to basics” philosophy of the industry that was driven by the weak economy might be fading.

 

High-intensity interval training.

Falling from the top spot in the 2015 survey, high-intensity interval training typically involves short bursts of high-intensity exercise followed by a short period of rest or recovery and typically takes less than 30 minutes to perform (although it is not uncommon for these programs to be much longer in duration). While being offered as a possible trend in previous surveys but not making the top 20, high-intensity interval training was no. 1 in the survey for 2014 despite the warnings of many survey respondents about potential dangers. Many of the comments claimed that clients liked this kind of program for a short time then were looking for something else, whereas others warned that it was very popular but were concerned with a potentially high injury rate. Others working with clinical populations said that they would like to try it with their patients but would substitute high intensity with moderate intensity. Despite the warnings by some health and fitness professionals of potentially increased injury rates using high-intensity interval training, this form of exercise remains popular in gyms all over the world.

Yoga.

© elnariz

© elnariz

Moving slightly down the list for 2016 is yoga after occupying the no. 7 spot last year. Yoga appeared in the top 10 in this survey in 2008, fell out of the top 20 in 2009, but seemed to make a comeback in the 2010 (no. 14) and 2011 surveys (no. 11). In 2012, yoga was no. 11 on the list, falling to no. 14 in 2013 and up to no. 7 in 2015. Yoga comes in a variety of forms, including Power Yoga, Yogalates, and Bikram Yoga (the one done in hot and humid environments). Other forms of yoga include Iyengar Yoga, Ashtanga, Vinyasa Yoga, Kripalu Yoga, Anuara Yoga, Kundalini Yoga, and Sivananda Yoga. Instructional tapes and books are abundant, as are the growing numbers of certifications for the many yoga formats. Yoga seems to reinvent and refresh itself every year, making it a more attractive form of exercise.

Outdoor activities.

Outdoor activities often include hiking, canoeing, kayaking, and games or sports. Outdoor activities also can include high-adventure programs such as overnight camping trips and mountain climbing. This more recent trend for health and fitness professionals to offer outdoor activities for their clients began in 2010. In that year, “outdoor activities” was no. 25 in the annual survey and, in 2011, it ranked no. 27. In 2012, “outdoor activities” was no. 14 and, in 2013, “outdoor activities” was ranked no. 13; in 2014, it was no. 14; and in 2015, it was no. 12. Outdoor activities can be done with family and friends, with a group, or by yourself. Some personal trainers use outdoor activities as a form of small-group personal training.


 

Original Source:

http://journals.lww.com/acsm-healthfitness/Fulltext/2015/11000/WORLDWIDE_SURVEY_OF_FITNESS_TRENDS_FOR_2016__10th.5.aspx

4 Ways To Commit To Your Resolution To Get Fit

It is so easy to jot down resolutions with full intention to conquer each one… but as we know it, life gets in the way of our perfect world and jobs, family, and chores all interrupt our perfect intention, making our resolution to get lean and fit seem unreachable… but have no fear! These 4 tips to help you commit to your abs of steel will make the journey easier:

1. Have a strong ‘why.’

Plain and simple- what is your reason for working out? What results do you envision? Do you want to improve your appearance, feel healthier, be better at a sport, or another reason? On a scale of 1 to 10 (10 being the strongest), how badly do you want it? If you’re not at a solid ’10’, dig deeper and get to the root of why you want be healthier, fitter, look better and be better. This will be the foundation as you push yourself on your lowest days.

2. The answer is ‘Yes.’

pyotr021

pyotr021

I’ll make this easy for you, when questioning whether you should hit the gym or not, the answer is ‘yes’. Working out eases most uncomfortable ailments. Tired? Exercise gives you a boost of energy. Hungover? Sweat it out. No time? 10-minute workouts are effective. Bad mood? Exercise releases endorphins. As a general rule, working out should make you feel better, not worse. Therefore, the answer is ‘no’ when you’re dealing with illness, pain, medical restrictions, doctors orders, or anything that will get worse with exercise.

3. Partner up or join a group.

There are many benefits to working out with friends or groups. A driven workout buddy provides built-in accountability, friendly competition to keep you on your toes, and some social stimulation to make time fly by. Joining an exercise group has the same benefits on a larger scale plus the group camaraderie and vibe. Some examples of group workouts that tend to offer a sense of togetherness are boot camps, spin classes, CrossFit, Roadrunners, Meetups, and most scheduled group classes that you can attend regularly.

4. Reward milestones and success.

Hard work always deserves reward. Create an awesome reward for when you hit your goal, and smaller rewards for milestones and PRs along the way. Some non-food reward recommendations include spa treatments, enjoying a night out or day off, buying something for yourself and more.


 

Original Source:

http://www.huffingtonpost.com/diane-passage/6-ways-to-stay-motivated-to-hit-your-workout-goals_b_8892412.html?utm_hp_ref=healthy-living

Dudes: This Will Make You Better In The Bedroom…

Let’s cut to the chase and establish that, yes, the majority of yogis are sexy flexible women…but there’s more than one reason, other than picking up chicks, that dudes should be doing yoga as well. Too many men are missing out on reaching their potential as a High Performance individual with better flexibility which will lead to improvement in other sports and even better bedroom habits. If you’re really needing some proof of testosterone then check out the fact that, according to Men’s Fitness Magazine, NFL teams like the Philadelphia Eagles and New York Giants are practicing yoga. Here are some more facts to prove more men should be Mastering yoga:

  1. Relieve stress.

We all find ways to deal with stress. But Terrence Monte, a managing teacher at Pure Yoga, says, “going to amped up gyms or punching a punching bag can make you more aggressive or more tired.” Yoga, on the other hand, employs a number of relaxation techniques, which, with regular practice, can make you calmer overall. Sadie Nardini, host of “Rock Your Yoga,” adds, “Along with training your body, yoga trains your mind to see the bigger picture and act from integrity instead of freaking out. If you want to be more James Bond than Charlie Sheen, get yourself on the mat.” Being forced to unplug from text, calls, and email for 60 to 90 minutes doesn’t hurt either.

  1. Get flexible. 

Most series of yoga asanas (physical postures) include one or more spinal twists to loosen the many joints that make up your spine. This can improve your tennis game and golf swing, as well as promote detoxification and good digestion. Yogi Cameron Alborizan, Ayurvedic healer, yoga guru, and author of The One Plan, says, “Think of the body as a sponge filled with dirty sink water. Gentle twists help to wring the sponge out and purge toxins.”

 

  1. Sculpt muscles.

Yoga uses the weight of your own body to build mass and strength. Don’t believe it? Think about how many clunky free-weights it takes to bench press your bodyweight (150–200 lbs.)—yoga allows you to get the same muscle-building benefits by performing long, extended pushups, squats, and leg lifts. The results are well-worked muscle groups, which get stronger with each class.

4. Have better sex. 

One way to improve your performance in the bedroom is to translate all those relaxation and breathing techniques from yoga class into better, longer sex. Yogi Cameron says these strengthened concentration skills will help you focus your mind and better channel your sexual energy, helping to prevent premature ejaculation. “This can lead to increased sexual endurance,” he says, “and will make you far more sensitive and responsive to your partner.” Trust us, she’ll thank you for it.

 

 

 


 

If that isn’t convincing enough then check out more facts from Men’s Fitness here