Dial In Your Diet

By: Shannon Clark  
May 31, 2011

If you're getting geared up to make some major dents in your body fat, it's absolutely crucial that you understand where you are starting from and what you can expect before diving in headfirst. People often forget that your diet planning and ultimate success depends largely on your body's given conditions.
In other words, someone who currently has 12% body fat should never use the same diet as someone with 38%. There are important differences in effective fat loss and successful outcomes between those starting out overweight and those who are relatively lean.
One should take care to keep these differences in mind so you can set your body up for slimming success. Take a look at the main differences, learn a thing or two, and then get ready to tell your fat to take a hike.

Where Do YOU Fall On The Scale?

Before getting into major differences, it's important to distinguish what it means to be 'lean' and what it means to be 'overweight'. Lean would be considered anything at or below about 10% for males, and anything around 15-18% for females.
On the other end of the spectrum, overweight encompasses body fat percentages at around 25% or above for males and 35% or above for females. But would you guess that different body fat percentages come with different metabolic reactions and requirements? Well, you better believe it, because it's true.

Measuring The Metabolic Drop

The first difference between overweight and lean fat loss is the impact of diet on metabolism. While it's normal to expect some degree of metabolic drop with any reduced calorie diet, the drop is much more significant for leaner bodies.
For them, the metabolic drop is basically the body's protective survival mechanism, kicking in to conserve fuel and prevent starvation. The body closely monitors fat stores and is quick to sound the alarm and turn your metabolism down to a crawl the leaner you are - sometimes even within the first week of dieting.
For a dieter with a high body fat percentage, the metabolic decline is much milder and might be unnoticeable for weeks when starting out. This also explains why people see tons of progress at the start of a program but also have trouble finishing those stubborn areas in the final weeks of a fat loss transformation.

Click To Enlarge.
"Where, oh where could my metabolism be?"

Channeling Your Cheat Meals And Diet Breaks

This is the second factor that is influenced by current body fat levels when setting up a diet. Those who are lean should be taking regular diet breaks or implementing cheat meals at least once a week.
The best approach for the lean loser is staggering calorie intake throughout the week, being careful not to allow very many low-calorie days in a row. This goes a long way towards preventing the body from thinking it's in a starved state, and keeping your metabolism fired up.
For those with more body fat, the risk of your body thinking it's in starvation mode and consequently shutting off its metabolism is very low. Usually, their biggest problem is the mental feeling of starvation. Going for weeks without having a favorite cheat food will test your resolve, but your metabolism should stay lit for burning off more fat.
And for that reason, a cheat meal should be limited to once every one or two weeks for the dieters with a high body fat percentage - frequent cheat meals just doesn't make sense from a physiological standpoint here. However, if an overweight dieter is using a very low carb plan and is engaging in regular intense workout sessions, regular carb-ups are a must because they will help to increase muscle glycogen levels.

Discrepancies In Energy Drive

The next factor that's strongly influenced by your starting body fat is energy. Those with much lower levels of body fat will notice a much higher level of fatigue on a reduced calorie diet compared to people with higher levels of stored body fat.
This is simply due to the fact that stored body fat equates to plenty of stored energy, which means more fuel reserves for the body to tap into. This doesn't mean that overweight dieters don't get fatigued, but it does mean that the leaner you get, the easier it is to become drained on a reduced calorie diet.

Will You Lose Fat or Muscle?

Another very important thing to remember when trying to lose fat is that a leaner body has a much higher risk for losing muscle mass instead of body fat. One study published in The Annals of the New York Academy of Sciences assessed two groups of individuals (one obese and one lean) and recorded their bodies' responses to situations of overeating and not eating enough.
Research showed that when overweight individuals were overfed, they experienced an increase in lean muscle of 30-40%, whereas thin people who overate experienced a 60-70% lean muscle increase. Conversely, underfed lean individuals lost a greater proportion of lean muscle mass while overweight individuals lost a greater proportion of fat mass.
So while lean dieters hold the upper hand in terms of adding lean muscle when they overeat, it's the overweight folks that have the advantage in losing fat. This means that those who are lean should consume more protein than those who aren't in order to safeguard their muscle tissue.
This way, the body will burn up incoming protein as a fuel source and still have plenty left to help maintain lean muscle. But don't get me wrong, people with high body fat need to consume protein as well, just not as much because the body will still turn to excess fat as fuel rather than muscle or protein.

Click To Enlarge.
Quick! Somebody get that man some protein!

So there you have the greatest factors that differentiate results and body responses from a fat loss program for either lean or overweight individuals. Keep these tips in mind and adjust accordingly on your way to a smokin' lean physique!
References:

1. Forbes, G. (2000). Body Fat Content Influences The Body Composition Response To Nutrition And Exercise. The Annals of the New York Academy Of Sciences. Vol. 904, pp. 359-365.

CrossFit Review

By Michael Esco, PhD, CSCS
WebMD Feature

Preparing the body “not only for the known, but also the unknown” is the mantra for CrossFit, one of the fastest growing strength and conditioning programs today. It is not a traditional, specialized training program like doing isolated weight lifting for a certain muscle or aerobics.
“Our specialty is not specializing," says CrossFit founder and former gymnast Greg Glassman.
It's also a very tough workout  -- not one to take lightly, especially if you're not active right now.
Here's what you should know before you get started.

What is CrossFit?

CrossFit combines strength training, explosive plyometrics, speed training, Olympic- and power-style weight lifting, kettle bells, body weight exercises, gymnastics, and endurance exercise.
By doing this, CrossFit targets what it calls the major components of physical fitness: cardiorespiratory fitness, stamina, muscular strength and endurance, flexibility, power, speed, agility, balance, coordination, and accuracy.
Training the CrossFit way requires you to work out 3 to 5 days per week. The workouts are highly intense and short, taking about 5 to 15 minutes to complete.
CrossFit workouts typically combine explosive exercises done in a circuit format: One exercise follows right after the next, with very little rest in between.
The main CrossFit exercises involve the whole body and include pushing, pulling, running, rowing, and squatting.
There are hundreds of CrossFit exercises. Here are a few examples:

• Power Cleans: Pulling a weighted bar from the floor and bringing it up to and in front of your shoulders in a quick and forceful manner.
• Burpees: This is a body-weight-only exercise that involves beginning in a standing position, quickly dropping to the floor and doing a push-up, then coming up to a squatting position and explosively jumping straight-up.
• The Snatch: A weighted bar is rapidly pulled from the floor to directly over your head with the arms held straight.
• Thruster: This exercise begins with standing upright with weighted bar held in front of your shoulders. You squat down to the point where your thighs are parallel to the floor, then quickly standing back-up and pressing the weighted bar over your head.

Other examples are variations of push-ups, sit-ups, and pull-ups. CrossFit also often uses kettle bells (a weighted bell with a handle on top), medicine balls, climbing ropes, jump ropes, and rowing machines.

The CrossFit WOD

CrossFit posts a Workout of the Day (WOD) on its web site. Some of the WOD are specially named after women or military heroes. The WOD changes each day and there are a lot of them. And they can be quite demanding.

• The Barbara involves five circuits of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 body weight-only squats performed in order, while only resting at the end of each circuit for a 3-minute period.
• The Angie - 100 pull-ups, 100 push-ups, 100 sit-ups, 100 bodyweight-only squats to be accumulated (not performed in a row, unless you are fit enough) during the entire workout.  
• The Murph - a timed 1-mile run, followed by 100 pull-ups, 200 push-ups, 300 body weight squats, finished off by another 1-mile run.
• The Jackie - 1,000 meter row, 50 thrusters with a selected weight, and 30 pull-ups: preferably performed without any rest between each exercise.  

The CrossFit program can be performed in two ways: on your own or at a CrossFit affiliate.
Going at it on your own requires a base level of good physical fitness, as well as knowing how to safely perform each movement. The WOD can be done at almost any fitness facility or at home, if you have certain pieces of exercise equipment. Details on how to set-up a CrossFit “Garage Gym” can be found on the CrossFit web site, which also has an extensive video library that shows the proper technique for all of the exercises.
If you are not comfortable doing CrossFit by yourself or you want extra motivation from performing the workouts in a group setting, then you can join a CrossFit affiliate; there are about 2,500 locations worldwide.
CrossFit affiliates are not your typical health and fitness clubs. You will not see the endless supply of cardio equipment or resistance machines, and members don't perform their own personal routines.
Instead, it’s a warehouse-like facility where the exercise equipment consists of a bunch of bumper-plated Olympic weights, plyometric boxes, medicine balls, dumbbells, and kettlebells. Pull-up bars, climbing ropes, gymnastics rings hang from the ceiling. The only cardio equipment you’ll see are rowing machines. If you want to run, hit the road of the surrounding area. The workouts are completed in a group setting. Everyone does the same WOD and it’s probably a different daily workout than what's on the web site.
Each affiliate has a one-month initiation course, which newcomers must complete to learn proper training technique for all of the major exercises performed in CrossFit’s program.
For a few days after a CrossFit workout, you may experience a certain degree of muscle soreness. If that happens, you might need to rest a day or two before the next WOD so that your muscles are fully recovered.

CrossFit: Nutrition

CrossFit recommends a daily eating plan of approximately 40% carbohydrates, 30% protein, and 30% fat. This can be accomplished by consuming “meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar," as recommended by CrossFit. This approach is similar to that of popular fad diets  such as the Zone and Paleo nutrition plans.
The CrossFit Nutrition plan was not developed by a registered dietitian. Most importantly, it will not fulfill the dietary guidelines from the U.S. Department of Agriculture (USDA). It offers lower carbohydrate consumption and a higher protein intake than what is recommended for active people by the American Dietetic Association, which is the leading organization for nutritional-based research.

CrossFit: Advantages

CrossFit workouts are highly intense and do not take a long time to complete. You can get a great workout in a short period of time.

Athletes and ex-athletes will enjoy the challenges of each WOD, as they are similar to sports conditioning.
There are a large number of WOD routines and they are always changing. This adds to the excitement of each CrossFit workout and decreases the risk of becoming bored.
The WOD can be done at home, without a lot of expensive equipment. The exercises can be very tough. However, there are a number of videos and written descriptions on the web site that can help you modify each movement according to your current level of fitness.
You do not have to be a member of an affiliate to view the free CrossFit web site. However, subscribing to the online CrossFit Journal costs $25 a year.
Bodybuilders and powerlifters will not get the results they need for their specific competitive purposes by just performing CrossFit. But these types of athletes may benefit from training this way for brief periods during their off-season, for the sake of variety.
Marathoners, triathletes, cyclists, and long-distance swimmers should dedicate most of their training time on their sport's specific needs. However, CrossFit may be a good way endurance athletes can train with weights and not interfere with their main objectives, due to the short amount of time needed to complete each WOD.
Also, there are alternative CrossFit programs dedicated to endurance sports, football, and gymnastics.
CrossFit is a good way for mixing up the common exercise routine by providing variety.

CrossFit: Concerns

The possibility of injury is an increased risk with participation in anyhigh-intense fitness regimen like CrossFit, especially if you are new to Olympic-style weight lifting and plyometric workouts, or have a previous injury. Not only are the exercises themselves risky, but performing them under a fatigued state, such as during an intense circuit, increases the risk of injury even further.
WARNING: A very serious, yet rare muscular injury known as rhabdomyolysis is also a major concern with participation in vigorous exercise. In short, rhabdomyolysis is a condition in which skeletal muscle becomes so severely damaged that it rapidly breaks down. If this happens, muscle cells may rupture and important contents could leak out into the bloodstream, eventually damaging the kidneys even to the point of kidney failure. It must be treated in a medical facility as it is potentially life threatening.
Symptoms of rhabdomyolysis depend on severity but can include general weakness, extreme stiffness, soreness and swelling of the affected muscle, and abnormally dark colored urine. There are a number of factors that can cause rhabdomyolysis (e.g. alcoholism, genetics, dehydration), but it can be brought on by extreme physical exercise.
To prevent rhabdomyolysis, make sure you start slow and gradually increase the intensity of each workout. Drink plenty of water, and avoid exercise in a hot and humid environment.
If you are interested in CrossFit but are new to weight lifting or exercise in general, you should visit a CrossFit affiliate to receive the necessary personalized attention before attempting a WOD on your own.
If you take that route, however, be aware that the CrossFit coach may not have an appropriate educational background in sports conditioning. Strength and conditioning specialists spend years learning proper technique of explosive exercises and some have degrees in exercise science, biomechanics, or kinesiology.
Make sure you ask about credentials and references for any coach or personal trainer who is responsible for teaching you proper lifting technique. Be sure to let them know if any exercise makes you feel uncomfortable or causes pain.
It's best to have a sufficient strength base before starting a high-intensity, power-based training plan. If you are not strong enough to perform a certain exercise by itself, let the coach know so he/she can modify the regimen accordingly.
CrossFit is mostly suited for healthy people who enjoy vigorous exercise. People with injuries, health conditions, or other special needs should follow the specific guidelines for physical activity recommended by the American College of Sports Medicine.
CrossFit claims that the system is “empirically driven and clinically tested” which insinuates that the methods are scientifically supported. A review of the current scientific literature, however, shows no published studies about CrossFit in top-rated peer-reviewed strength and conditioning or exercise physiology research journals.

CrossFit: Bottom Line

Like most other exercise routines, CrossFit has advantages and concerns. The workouts are fast-paced, challenging, and constantly varied.
If you are healthy and can endure grueling workouts, then give it a try. You will probably enjoy it, just like most “Crossfitters.”
If you are out of shape or just beginning an exercise program, be sure to join a CrossFit affiliate to receive the appropriate personalized attention. Check with your health care provider before starting any new fitness program, especially if you are not active now.
Michael R. Esco, PhD, CSCS, HFS, is an assistant professor in the department of physical education and exercise science at Auburn University Montgomery in Montgomery, Ala. His opinions and conclusions are his own.

10 Foods Every Dieter Should Eat

Studies have found that these foods help curb cravings, fight certain food addictions, boost metabolism and burn fat. And you actually get to chew and savor these slimming sensations.

1. Eggs Averaging 6 grams of protein per egg and only 4-5 grams of fat and 30 calories, eggs have been superstars in many dieting studies. One study found that obese women who ate 2 scrambled eggs for breakfast accompanied by toast ate less in the next 36 hours than those who ate a bagel of the same calories. 36 hours is a LONG time to control your cravings—wouldn’t it be nice to have your food do it for you?
2. Beans Keeping food in your stomach longer is the key here. I know, that sounds like bloat waiting to happen, but actually slower-digesting foods will lead to a tighter tummy in the long run. Beans contain a digestive hormone called cholecystokinin, which is known as an appetite suppressant. One study found that men who ate beans had cholecystokinin levels twice as high as those who ate a low-fiber meal. Beans can also stabilize your blood sugar, minimizing those sneaky snack attacks
3. Salad Everyone enjoys the process of eating. Cutting up your food, creating that perfect bite and savoring the flavor is most of the fun. That could be why one study found that women who ate a large salad before a meal consumed 12% less pasta than the women who just dived into the carb-heavy plate. Just the sheer volume and effort of eating the salad made the women feel full.
4. Apples I believe the saying is “an apple a day” but change that to 3 apples a day if you’re trying to lose weight. With 3 grams of fiber per medium-sized apples, and the blood-sugar stabilizer pectin, apples can greatly curb inter-meal cravings. In one study, women who ate just 3 small pears or apples a day lost more weight than women on the same diet who did not.
5. Lean Beef Muscle loss is a big problem for dieters. Fight this unwanted side effect with 9 to 10 ounces of beef a day. The amino acid leucine—found in lean meats and fish—helps you lose more weight and fat without losing muscle.
6. Green Tea This could be why the Japanese don’t struggle with obesity nearly as much as Americans—they consume the stuff with almost every meal. The antioxidant called catechins helps speed up metabolism and burn fat.
7. Olive Oil... for Breakfast? Mixed with cereal, it sounds a little funky, I know. But one study found that women who ate muesli cereal with oil-laced skim milk benefited with a boosted metabolism. Not to worry, the stuff is just as great on salads and grilled vegetables, too.
8. Grapefruit Drop 3 pounds in 12 weeks! No, this isn’t an infomercial. This is what 91 obese people did in a study observing the benefits of eating half a grapefruit before each meal. Three glasses of the juice per day will result in the same weight loss.
9. Vinegar Not just for salad dressings, this tangy stuff contains natural acids and enzymes that act as an appetite suppressant and boost your metabolism. Research has also found a link between vinegar and insulin response, showing vinegar’s power to slow down blood sugar rise after a meal, keeping you full longer.
10. Cinnamon You may associate it with unhealthy foods like holiday cookies, but cinnamon has actually been found to help fight diabetes by increasing your body’s insulin response. One study observed the affect of two teaspoons a day of cinnamon on the blood sugar of type 2 diabetics. Participants experienced lower blood sugar and increased insulin production.

Three myths about abdominal training

By Coach Jon | Fit to Post Sports – Mon, Aug 29, 2011

Getting a nice "six-pack" or "toned" abs is a top priority for many of our fitness boot-camp or personal training clients. When a new client comes in for a consultation, we ask them to state their top 2 goals so we can help them reach these goals. A nice set of abs or a "strong core" is often at the top of the list.

However, there are several big myths when it comes to ab training and getting a nice, firm midsection. I will explain what these three myths are, and at the end I will give a sample ab training workout that trains your abs in a safe, and science based way.

While there is a lot of good information on the Internet, the amount of information has also increased a lot, making it more difficult for a reader to tell the difference between what is correct and what is not.

Myth 1 - You should use an unstable surface for 'core' training

One of the main myths of "core" training is that you should use an unstable surface because it makes the training "harder" and your "core" has to activate to do the exercise.

An example of this is doing squats on a vibration plate or on a swiss ball. These surfaces do make the exercise harder, but this is because the unstable surface makes it harder to keep your balance, NOT because your core muscles work more.

In fact, studies show that, apart from a situation where we are trying to rehabilitate an injured client, unstable surfaces are a bad idea. This is because the body senses the shaking, and switches off the muscles you are trying to train (the legs and buttocks in the case of squats) so you can't lift as much weight, and cant get as much benefits. This is a protective mechanism. After all, it is dangerous to exercise during an earthquake.

So Myth 1 is that you should not confuse unstable surface training, which trains your BALANCE, with training for a nice hard set of abs.

Balance is something that is learned as a child during play. If you are 40 years old, your balance is not able to improve much. However, using the exercises at the end of the article, you should still be able to get a strong set of core muscles regardless of age.

Myth 2 - Sit-ups are the best way to get a nice set of abs

This myth is based on the assumption that your abs get really tired from sit-ups, and since your abs are the most "visible" of the core muscles, sit-ups must be good for you.

Much of the de-bunking of this myth has been done by Dr Stuart McGill at the University of Waterloo. He is probably the worlds no.1 researcher in lower back and core issues. He spends a lot of his time with pig spines (the pigs are already dead don't worry) trying to find the best ways to injure them, so we can learn about the best ways to prevent humans from injuring their backs.

One of the best ways he found to injure a spine is to flex and extend it repeatedly, and to injure it even faster, rotate it at the same time! That's what many people do when the perform fast, uncontrolled situps with a twist!

In fact, much of Dr McGills' research points to the fact that most of our core muscles, are design to resist movement rather than create movement.

So myth 2 is that lots of twisting and situps is a great idea for your abs. In fact, if done excessively, its a great way to hurt your back.

Myth 3 - Spending lots of time on ab training will give you great looking abs

Most people love to train abs. Fitness corners and gym around Singapore are full of people doing all kinds of ab training.

A recent study at the University of Southern Illinois took 2 groups of people and had one group do lots of core training for about an hour, five days per week. Exercises like crunches, situps, leg lifts etc.

The other group had the easy job of NOT training.

The group that trained had a great increase in endurance, they could do about 50 percent more situps in a minute than the non-training group. But they had little chance in their waistlines, overall bodyfat or abdominal fat!

Their time would have been much better spent on a proper whole body-conditioning, resistance-training program which, combined with a good nutrition plan of unprocessed meats, veggies and fruit, would certainly have decreased their abdominal fat.

From experience, even this increase in endurance has a diminishing effect. After about 6-8 weeks of core training, you hardly get any benefits. The only way to make your core muscles stronger after six weeks of direct training, is to use more and more load in basic exercises like overhead presses and squats.

So to avoid myth 3 -- do some core work, but after 6 weeks, focus on becoming stronger overall for the best benefits.

Sample workout

Below is a sample beginner and advanced training program to add to the end of your 3x a week training sessions. So if you train Mon, Wed, Sat... Mon would be day 1, Wed would be day 2, and Sat would be day 3.

Remember to do these at the END of your workouts because tiring your core muscles at the beginning can be a cause for injury. Chris will demonstrate the exercises.

Beginner

• Day 1: Front Bridge
• Keep your core braced. That means that you tense up your butt, lower back and abs as if someone is going to "punch" you in the stomach.
• Hold this position for 30 seconds. As you improve, extend this time to 60 seconds.
• Repeat 4 times

Core training exercise (Coach Jon)

• Day 2: Swiss Ball Crunch
• Keeping your core braced, extend yourself across the swiss ball. Don't let yourself flop around. Stay in control by bracing.
• Curl up till you are fully "crunched" hold the top position for 1 second. Then lower yourself under control in four seconds.
• Repeat 10 times for four sets.
• As you improve, hold a dumbbell across your chest for added resistance.

Core training exercise (Coach Jon)

Core training exercise (Coach Jon)

• Day 3: Side Bridge
• Keep your head, hips and knees in line while bracing your core. Don't bend forward at the waist.
• Hold for 30 seconds, work up to 60 as you improve.
• If this is too hard for you, try the variation in the picture below with your knees on the floor.
• Perform three sets per side

Core training exercise (Coach Jon)

Core training exercise (Coach Jon)

Advanced

• Day 1: Hanging Garhammer Raise
• Start with knees raised till legs are parallel to the ground. Knees are bent and big toes should point inwards till they touch each other. This keeps the hip flexors out of the exercises, and focuses the effort on the lower fibres of your abs.
• Curl your legs up as high as you can, and try to hold the top position (its hard!) then lower under control in 1-2 seconds.
• Stop in the start position. Don't let your legs drop lower than that.
• Immediately repeat 10-12 times
• Perform four sets

Core training exercise (Coach Jon)

Core training exercise (Coach Jon)

• Day 2: Suitcase Walk/Lift
• Pick up the weight in one hand and walk (or just stand if you don't have space) for 30 seconds. Increase this to 60 seconds as you improve. Once you reach 60 seconds, increase the weight.
• Keep your body totally upright. This trains the core in resisting movement from side to side which protects your back, and is the primary function of the core muscles.
• Repeat four times

Core training exercise (Coach Jon)

• Day 3: Roman Twist On Swiss Ball
• Keeping your core braced, move a dumbbell or medicine ball to one side.
• The lower back should hardly move. It should be tight and braced. The main movement should come from your chest area. This trains your core to resist rotational movement, another of its key functions.
• Slowly move the ball to the other side in four seconds, holding the end position for two seconds.
• Repeat 10 times for four sets.

Core training exercise (Coach Jon)

Core training exercise (Coach Jon)

There we have it. Two workouts that will get you stronger abs. Just remember, do each set for about 3-4 weeks, and then that would be enough core training for a while. Performing a challenging strength training program after that would keep and improve the core strength you gained from these 6-8 weeks of workouts.

Coach Jonathan Wong is a Singapore personal trainer and health expert. He is also a fitness author and a member of Singapore Men's Health Advisory Panel.

For the best personal training and top indoor fitness boot camp program in Singapore visit www.coachjon.com

Tone Those Legs + Relieve Back Pain

By Melissa Williams, Yoga Instructor, RYT

Low backache? Your inner thighs may be to blame.







While we attribute much of that pain to sedentary lifestyle, or a lifestyle where too much time is spent sitting (in a car, at a computer, etc.), there is another cause of back pain... weak inner thigh or adductor muscles.

Mothers often complain of back pain, whether their children are newborns or grown and out of the house.

Why? Pregnancy can weaken the inner thigh muscles, causing the tailbone to tuck, creating tension in the low back and further weakening the legs. If it goes uncorrected, posture can be affected as can every day movements.

Ready to get started in righting this wrong, without having to buy the 1990s ThighMaster?! We’ve worked out and we are going to walk you thought them!

Oh, and take your fish pills of course. Check out today's sponsor, Res-Q, we take them every day here!

Perfect Your Posture With These 3 Easy Yoga-Inspired Moves

Low Lunge

From standing, step your right foot back into a lunge, releasing your right knee to the floor. Imagine you’re squeezing a small ball between your inner thighs, lifting the pelvis in the process. Once you feel that engagement, feel free to bring your arms to your left thigh, or extend them overhead. Hold for 10 breaths and switch sides.

Side Plank with Legs

This is a challenging pose, so take your time working into it. Start in a push-up position. Slowly rotate your weight onto your right hand, lifting your left hand off the floor. Bring your left leg so it is resting on top of your right. You’re now in side plank. If you have the strength, try lifting your right leg off the floor. Your left inner thigh will fire up, helping provide you with balance and stability. Stay for a breath or two and switch sides.

Tadasana

Mountain pose in yoga is an essential pose for evaluating your posture, and helping create good posture. Come to standing. Make sure your feet are parallel and hip-distance apart. Feel all four corners of each foot rooting to the ground. Draw energy from the floor up through your arch and through your inner thighs. Draw your inner thighs slightly back, and then gently tuck your tailbone. You should feel your inner thighs working. Extend the crown of your head toward the ceiling, draw your shoulders onto your back and bring your ears above your shoulders. Notice your breath. Close your eyes and try and imprint this basic standing posture into your body.

9 Ways to flatten your belly in one week

by The Editors of Prevention, on Tue Aug 2, 2011 11:54am PDT

Another reason to hate Mondays? Tight post-weekend waistbands. Unless you spent the past 2 days living like a monk, the cocktails, movie snacks, and dinners out can all add up to one thing: belly bloat.

“If you wake up bloated on Monday morning, your weekend food choices are likely to blame,” explains Keri Gans, RD, author of The Small Change Diet. “In fact, overindulging for two days straight can easily cause a gain of three pounds. Fortunately, this weight gain is usually temporary and easy to get rid of in less than a week.”

Feel flat again by Friday with these nine easy tips:

Reduce belly fat and lose inches by eating delicious foods!

Season Food Differently
You may be attracted to your saltshaker, but water is too. When you take in higher-than-usual amounts of the salty stuff, you’ll temporarily retain more fluid, contributing to that sluggish feeling, a puffy appearance, and extra water weight. Avoid salt, overprocessed foods, and salt-based seasonings. Gans suggests you also ditch the frozen microwaveable meals while you’re de-bloating—they’re packed with sodium. Instead, she recommends a simple turkey sandwich or a salad with chicken for lunch this week. And eat plenty of fruits and vegetables that are packed with water.

Add zest to your dinner recipes with fresh herbs and salt-free seasoning blends such as the Original and Italian Medley Mrs. Dash.

Trim Down Carbs
Stay away from heavy carbs such as bagels and pasta. When you decrease the carbs in your diet, you temporarily train your body to access stored carbohydrates called glycogen and burn them off, while also eliminating excess stored fluids.

Trim back on your daily carbs by having eggs for breakfast, making your sandwich open-faced with only one slice of bread, and packing protein-rich snacks such as turkey slices, low-fat string cheese, seeds, and nuts.

Switch Your Starch
If your belly bulges after a high-carb meal like pasta, complex carbohydrate-rich foods may be the cause of your bloat, says Jackie Wolf, MD, author of A Woman’s Guide to a Healthy Stomach. Most starches, including potatoes, corn, pasta, and wheat, produce gas as they are broken down in the large intestine. Rice is the only starch that doesn’t cause gas, so have a ½-cup serving of brown rice (which has more fiber) if you want carbs with dinners.

Stop Milking It
If you’ve ever felt gassy, crampy, or bloated after dairy, you may be one of 30 to 50 million Americans with lactose intolerance. This occurs in people whose bodies lacks the ability to break down and digest the sugar in milk, resulting in digestive issues like gas, bloating, cramping, and diarrhea. Try lower-lactose foods (such as hard cheese or yogurt) or lactose-free dairy products (such as rice milk and almond milk), or take a lactase enzyme to help break down lactose. Dr. Wolf recommends soy milk as a dairy alternative but warns that some people experience gas and bloating from soybeans as well.

Your Guide to Healthy, Happy Tummy

Make These Fruit Swaps
Wolf recommends you eat fruits that are kinder on your belly. Berries, grapes, and citrus contain a near-equal ratio of the sugars fructose and glucose, making them easier to digest than fruits with more fructose, such as honeydew, apples, and pears.

You can also eat canned fruits in natural juice or small portions of dried fruit, such as raisins and dried plums.

Hold The Hot Sauce
IF you love four-alarm food, lay off the Tabasco, barbecue sauce, and garlic for a few days while de-bloating. Spicy foods stimulate the release of stomach acid, causing irritation. Give dishes a flavor boost with in-season fresh or dried herbs such as dill, basil, mint, sage, tarragon, and rosemary. You can also use curry powder or lemon or lime juice—all perfect with fish or chicken. Also, steer clear of black pepper, nutmeg, cloves, chili powder, onions, mustard, horseradish, and acidic foods such as catsup, tomato sauce, and vinegar.

Use Prevention’s Recipe Finder Tool to Find Tasty Recipes Seasoned with Fresh Herbs

Ditch Diet Foods
Avoid low-calorie or low-carb products containing sugar alcohols, which go by the names xylitol or maltitol and cause gas, bloating, and worst—diarrhea. And don’t reach for a stick of gum when you’re trying to quell that sugar craving. Instead, satisfy your sweet tooth by using a little maple syrup on your morning oatmeal or yogurt snack.

Get On The Wagon
Steer clear of alcohol for the next few days to maximize your body’s belly-flattening capabilities. Alcohol causes dehydration and may slow your body’s ability to eliminate that excess weekend waste, so if you had a little too much to drink this weekend, start chugging the H20.

It’s best to eliminate that occasional glass of wine, beer, or hard alcohol this week while you’re on a skinny jeans crusade—all are high-acid beverages that can irritate your GI tract and cause swelling.

Do Some Activity Every Day
A study from Spain's Autonomous University of Barcelona suggests that mild physical activity clears gas and alleviates bloating. That's because increasing your heart rate and breathing stimulates the natural contractions of the intestinal muscles, helping to prevent constipation and gas buildup by expediting digestion. Take a short walk after meals or pedal lightly on a bike at the gym to help relieve bloat.

More Remedies For Belly Bloat
If you want extra belly-flattening aids, consider one of these products to soothe your belly problems.

• Get gas relief with an over-the-counter product such as Gas-X.
• Try peppermint capsules to kill bacteria that cause bloat and aid digestion.
• Stay regular by increasing fiber with flaxseed or a fiber supplement such as Benefiber.
• Take a daily probiotic capsule. Dr. Wolf likes Align, Digestive Advantage Intensive Bowel Support, and Pearls IC Intensive Care Probiotics.

A definite belly-flattening “don’t” is weighing yourself every day, says Gans. “Bloating is about how you feel. A lot of women will start weighing themselves daily—it’ll drive them crazy and could be discouraging. Go by how your clothes feel rather than letting the scale rule your week.”

Six Effective Cardio Exercises You Can Do at Home

In this world, time always seems to be the resource that is the most finite. We can always go back to school or bang our heads against the wall to find new ways to create abundance and find money in this world. We can make new friends when old ones move on. We can find new jobs, homes, etc. But time is the one resource that is impossible to renew. So, we have to do everything in our power to make the most of the time that we do have.

When it comes to working out, our ability to dedicate enough time to training is very often influenced by the amount of extra time we have in each day. Sure, there are some things that are inflexible in our daily schedule. Work and school, as well as family and relationship issues, come to mind. Sleep and eating are two basic necessities of life which cannot be ignored or overlooked. They gotta get done! Very often, when we are weighing the opportunity costs of which tasks to omit from our daily routines, cardiovascular exercise will be the first thing on the chopping block. This isn’t to say that cardio isn’t important. It most certainly is, in terms of both overall health as well as for shedding body fat and displaying our muscles in the best possible manner.

We all know that the logistical parts of attending the gym – from driving there to parking to waiting for machines then showering before driving back home – can take a great deal of time, that we often do not have. For this reason, many people opt for completing their cardio exercises at home. It isn’t that difficult if you just use a little bit of imagination. Here are some suggestions for effective cardio exercises at home.

Walking
First and foremost – walk! Open your door, step outside, and move as quickly as you can around your block for 30 minutes. Wear a iPod to pass the time, or just open your eyes and enjoy the world! If you prefer it (and your sinuses and schedule allow for it), consider stopping at a nearby park or public track (assuming it is in a safe area) and doing your walking there. Surely you can squeeze in 30 minutes a day for all the basic and simple benefits that walking provides.

Jump roping
Once you’re ready to bump up your intensity, add jump roping to the mix! Boxers use jump roping to prepare them for their very intensive matches, and for very good reason. Nothing builds up cardiovascular endurance and leg strength like jumping rope! You’ll find your daily walks or other cardiovascular exercises becoming much simpler if you supplement your training with rope jumping. And it’s affordable too – a jump rope will run you less than $10 and will last forever!

Stationary bike
If your budget allows, drop the $119 on a standard stationary bicycle! You can watch television while you pedal, and 30 minutes will pass before you even know what hit you! Or, choose to surf on your laptop or check your email on your mobile phone device. Stationary pedaling is great low-impact cardio which is preferable for athletes with pre-existing knee injuries which make walking and jumping rope painful at time. Pedal away, and pass the time!

Elliptical machine
If you have $300 to $500 in your budget, and believe that home cardio exercise is in your best interest, then you should very much consider adding an elliptical machine to your home equipment list! You’ll soon discover it’s an exciting way to train your entire body at once, and the results will show much quicker than would be seen with just stationary biking, which does in fact neglect your entire upper body. If you can afford it, have the room, and don’t mind building it (which is NOT always easy), check out an elliptical machine for home cardio workouts!

Stationary jumps
When time or budget factors are weighing heavily, try something as simple as stationary jumps! Done in one place in front of the television or computer, you can knock out this cardio in 5 minutes or so daily. Stand up straight, then use your knees and elbows bent to propel yourself as high into the air as possible. Land, and repeat a few hundred times! Your legs and back will be pumped, and your calves will grow like they never have before. Give jumping a shot – it’s simple but highly effective!

Yard sprints
When it doubt, air it out! If you have a yard and you have 10 to 15 minutes, you can give your thighs the thrashing of a lifetime with yard sprints! This movement is free, painless (thanks to the reduced impact on knee joints thanks to the grass) and they sure are done quickly. Measure about 40 yards worth of distance in your yard, then get to pumping those quads! The results will come quickly, and you will very likely notice a strong improvement in your midsection. The abs and particularly side abdominals, or the obliques, are targeted very specifically when sprinting. Good luck!

5 Diet Rules It's OK to Break

By Lisa Collier Cool
Jun 20, 2011

If you find it hard to stick to a strict diet, here’s some good news: Breaking the rules could actually help you slim down—and keep the pounds off over the long term. A study published in International Journal of Obesity found that dieters with a flexible strategy that allowed for sweets and other indulgences were significantly more successful at maintaining weight loss during the three-year study than those who strived for rigid control of their eating habits.

That’s because the rigid control group typically had an “all or nothing” mindset. As a result, they yo-yoed between shunning all goodies—including their favorite foods—and falling off the diet wagon completely. Flexible dieters, on the other hand, deemed it good enough to “more or less” follow their weight loss plan, without letting slip-ups escalate into eating binges. But which rules are okay to break without sabotaging your diet? NSCA-certified conditioning coach Holly Mosier, author of Stress Less, Weigh Less (Greenleaf Book Group Press, 2011), offers these myth-busting insights:

23 Diet Plans Reviewed: Which one is right for you?

#1: Don’t eat after 7 PM.

Why it’s OK to break this rule: There’s nothing magical about avoiding eating at night. The key to weight loss success isn’t when you eat; it’s taking a close look at what you eat and staying within your daily calorie allotment, says Mosier. “It’s very helpful to keep a food diary and look at your eating patterns.” A study by Kaiser Permanente’s Center for Health Research found that people who maintained a daily food diary had double the weight loss of those who didn’t keep any records. Writing down what you eat helps curb the urge to overindulge, by making you mindful of your dietary patterns and caloric intake, regardless of what time of day the food is consumed.

#2: Eat five to six small meals during the day.

Why it’s OK to break this rule: Although the theory behind this rule is that frequent eating keeps your metabolism stoked, the reality is that having more opportunities to eat often results in overeating, resulting in weight gain instead of weight loss. What’s more, new research from Purdue University founds that eating three regular-sized meals that include lean protein, such as chicken or tofu, made people feel more full than eating smaller, more frequent meals. The researchers also reported that eating three high protein meals also decreases late night eating and food cravings.

Avoid the worst fitness trends of all time.

#3: Stick to fat-free or low-fat foods.

Why it's OK to break this rule: The American Heart Association recently reported that low-fat and fat-free foods can contribute to obesity, because these foods often contain as many or more calories than the full-fat versions, yet trick people into thinking that these are good choices for weight loss. Always check the nutrition facts on the label and avoid low-fat products that are loaded with sugar. Everyone, regardless of size, needs some fat in their diet to transport fat-soluble vitamins, such as A and E, around the body. Good fats, such as omega-3 fatty acids, also play a role in heart health and may aid immune system function. The AHA advises limiting fat intake to less than 25 to 35 percent of total calories, with less than 7 percent of calories coming from saturated fat. Choose unsaturated fats, such as olive oil, nuts, or oily fish.

#4: Eat breakfast within 30 minutes of waking.

Why it's OK to break this rule: It’s true that studies consistently show that people who eat breakfast tend to weigh less and are more successful at maintaining weight loss. In fact, having breakfast daily is one of the habits that 78 percent of the “successful losers” who have enrolled in the National Weight Control Registry share. All of them have sustained a weight loss of 30 pounds or more for at least one year and some for up to 66 years. But that doesn’t mean you have to force yourself to eat first thing in the morning if you’re not hungry. Consuming breakfast later in the morning, perhaps after a workout to rev up your appetite, is equally effective. One study found that eating a big breakfast that’s high in protein and low in carbs helped overweight women lose an average of nearly 23 pounds.

#5: Cut out certain food groups.

Why it's OK to break this rule: This “rule” recycles every few years. Some years we’re told to cut out red meat. Other years we’re told to avoid dairy or fruits. And we are always told to shun sugar. However, even with the willpower of iron, it’s hard to stick to a diet that leaves you feeling chronically deprived, which can set the stage for bingeing, Mosier points out. Instead, eat your favorite foods in moderation, and tweak recipes to cut down on calories. Understanding nutrition and taking a flexible, balanced approach to weight loss helps you make the smart food choices, without saddling yourself with the stress and frustration of a rigid diet that’s impossible to sustain over the long term.

7 more dieting myths debunked.

REVEALED: What sugar actually does to your brain and body

Sugar is a sweet, funny thing. For some of us, it’s a love-hate affair that borders around obsession, caution and indulgence. To others, it’s merely just glucose and/or fructose; have too much of it and you get diabetes. Regardless of which group you belong to, you probably can’t avoid having sugar in your diet, so it’s always a good idea to understand better what you eating. Perhaps after reading this entry, you’ll find that sugar isn’t as bad as you had imagined – or possibly much worse than you believe.

Firstly, we should understand that sugar is a very broad term describing different forms of saccharides, of which glucose and fructose are of most direct concern to us. Glucose is what you should consider the natural “fuel” of your body, and that most bodily processes, such as thinking about an exam question or doing push-ups, require glucose in one way or another. Despite so, glucose has its own problems, namely leading to the release of VLDL which in higher amounts, could be a risk factor for cardiovascular disease. And then there is the all-too familiar diabetes of course.

Fructose on the other hand, is really just very bad. The body doesn’t require fructose for energy consumption, but will actively do so when its freely flowing in your bloodstream after a fructose-heavy meal. The main difference between this and glucose is that fructose affects your metabolism in more than one negative way, encompassing the release of more VLDL in addition to uric acid production and a whole bunch of other nasty stuff. Bottom is clear: glucose can be bad, whereas fructose can very bad when both are taken in copious amounts.

How does knowledge of fructose, glucose and the scientific stuff affect us? A majority of processed food rely on fructose to get you that tasty flavour, which means that you take in a lot of fructose when you indulge in junk food often. We’re not just talking about hamburgers, potato chips and the like, but also elusive softdrinks that can creep in your life quite sinisterly. Working in the office OT and feeling a little tired? Not a big deal. Simply reach out to the pantry fridge and grab yourself a 7-up. You know how the story goes, so watch out for these moments.

Aside from processed foods, fresh fruits are actually another easy to acquire fructose. Sounds bad? Not exactly. Although fruits contain high fructose, an inherently high fibre content in most of them (like bananas and papayas) informs your brain that satiety is met. Since hunger is disposed of, there isn’t a need for eating anymore, so any further fructose intake is thereby controlled. Besides, fruits are a primary source of vitamins so there is absolutely no reason to cut down on it. Cut away the soda drinks and desserts if you must.

Now that you have a better idea of the magical workings of sugar and especially fructose, how do you deal with it on a day to day basis? To save you from cracking your brains, we have some advice for you:

• Stay away from processed foods and especially soft drinks as much as possible
• Avoid sitting for too long; stand up and walk around a little every hour
• Have a few “sugar” days a week to avoid withdrawal symptoms
• Replace Dessert with something like fresh fruits or fruit juice

Sugar isn’t necessarily bad when taken in higher amounts, as glucose and fructose can boost sporting performances and even give your brain an energy lift (the brain favors glucose as an energy fuel) when you’re falling asleep in class. Just remember that like all things, sugar should taken in moderation.

Follow these simple tips and you’ll be on track to a healthy sugar life. It’s inevitable that you’ll eat sugar all the time so don’t be paranoid consuming sugar regularly in your diet. Instead, focus on how you can reduce sugar intake and watch out for those that are rich in fructose.

5 Worst Beach-Body Foods

By David Zinczenko with Matt Goulding
Jun 03, 2011

Summer is a challenging time for Kanye West, Lady Gaga, and Katy Perry. I'm not talking about the pop charts; they seem to have those well in hand. I'm talking about the paparazzi.

Celebrity photographers love nothing more than to catch a pop phenomenon emerging from the surf in St. Barts looking a little flabby, so they can sell their "Shocking Weight Gain!" headlines at the drugstore checkout. Is it unfair? You bet. Are you and I going to stare at the pictures anyways? Oh, yeah.

We like seeing celebs look less than perfect because, come swimsuit season, we all feel like we're being gawked at; and whether those photos wind up in the tabloids or on our mom's Facebook page, we all want to look our best. So what can you do when the cover-ups are about to come off and the cameras about to turn on?

It's simple: Avoid self-sabotage by letting Eat This, Not That! 2011 guide you through the foods and drinks that can cause bloating, water retention, and short-term weight gain—snacks that can make you look flabbier than you really are.

Below, I've listed the very worst beach-body foods and beverages, and some smart alternatives that will help you make this summer your leanest, fittest, healthiest ever! (Note to Lady Gaga: These are foods that you eat. Not foods that you wear. Just FYI.)

#5: WORST DRINK
Diet Coke (12 fl. oz. bottle) and other diet sodas
0 calories
0 g fat
0 g sugar

No calories, no fat, and no sugar—so what's the harm? For starters, the carbon dioxide that supplies soda's fizz will continue to burble and expand in your stomach, priming you for serious bloat. That's the short-term effect. The long-term could be even worse: The artificial sweeteners in diet soda might actually inhibit weight loss. Studies have shown that rats consuming artificial sweeteners consume more calories at subsequent meals. It's as if the promise of calories, without the payoff, causes the body to crave food. Below is a better beach-day beverage: Hint Water. By drinking water, you keep your body flushed out and your skin looking healthy, and since Hint uses natural flavors, you earn all the boons of hydration without suffering the downsides of sugar and artificial sweeteners.

Drink This Instead!
Hint Cucumber Water (16 fl. oz.)
0 calories
0 g fat
0 g sugar

DROP 15 POUNDS FOR SUMMER: You can lose a couple of inches fast--and without dieting. Follow me on Twitter right here for daily weight-loss secrets. And win a chance to show off your new body and tell your success story in Men's Health or Women’s Health by joining our Fit For Life Summer Challenge!

#4: WORST SNACK
Broccoli with ranch dressing (1 cup broccoli and 2 Tbsp dressing)
170 calories
14.5 g fat (2 g saturated)
370 mg sodium

Broccoli, like cauliflower, Brussels sprouts, and cabbage, falls into a class of produce known as cruciferous vegetables. These vegetables are among the most nutrient-dense foods on the planet, and as such, they should be consumed as often as possible. That said, you might want to hold off your day's broccoli until you're off the beach. Cruciferous vegetables contain a sugar called raffinose—the same sugar that gives beans their heavy-winded reputation. In your gut, raffinose is fermented by gas-producing bacteria, which can make you feel bloated and gassy. That's not necessarily unhealthy, but it might lead to some awkward beach photos. Instead, if you're picking beach-bound snacks, pair high-fiber tortilla chips with low-calorie salsa. And be sure to avoid the dietary disasters on this list: The Worst Chips and Dips in America.

Eat This Instead!
Food Should Taste Good Jalepeno chips with salsa (1 oz. chips/2 T. salsa)
150 calories
6 g fat (0.5 g saturated)
340 mg sodium

#3: WORST DESSERT
Russell Stover’s Sugar Free Toffee Squares (1.6 oz.)
210 calories
16 g fat (9 g saturated)
0 g sugar

Don't be duped into thinking that these candies are "healthy" just because they're sugar free. First, each serving has nearly half your day's saturated fat, and second, it contains 23 grams of sugar alcohol, a sweet carbohydrate that provides fewer calories per gram than actual sugar. These sweeteners aren't fully absorbed in the body, and as result, they simply ferment and emit gas. For some people, this causes severe discomfort and bloating. Stick with fruit and you'll avoid the problem entirely.

Eat This Instead!
Fruit Salad of Banana, Mango, and Papaya (1 cup)
78 calories
0 g fat
14 g sugar

Bonus tip: A day in the sun will probably leave you craving something sweet at night. Check out this indispensable Eat This, Not That! list of the 15 Best & Worst Desserts in America.

#2: WORST DINNER
Stouffer’s Skillets Easy Express Broccoli & Beef (1/2 package)
350 calories
6 g fat (2.5 g saturated)
1,660 mg sodium

Looking beyond the raffinose-riddled broccoli, this meal is stuck with an absurd amount of sodium. If you're hungry enough to work through an entire bag, you've just exceeded your day's allotment by nearly 50 percent. Why is that a problem? Because sodium is an electrolyte that tells your body to withhold water. That's not the same as being properly hydrated. See, sodium-induced water retention causes you to carry water weight, which makes you appear swollen and puffy. Unless you're going for a beached-whale look, seek low-sodium foods before hitting the waves.

Eat This Instead!
Birds Eye Viola! Shrimp Scampi (1.75 cups)
190 calories
2.5 g fat (1 g saturated)
540 mg sodium

HEALTH SHOCKER: Beware—Mr. Salty is running loose at your local supermarket and in your favorite restaurants! Click here to check out our shocking list of the 30 Saltiest Foods in America.

#1: WORST SMOOTHIE
Smoothie King The Hulk Strawberry (20 oz.)
1,035 calories
32 g fat (13 g saturated)
125 g sugar

Few foods are as disarming as smoothies. The liquid meals have a reputation for being healthy and low in calories, which seems like a perfect combination right before you bear all on the beach. But let this be your warning: Not all smoothies are created equal. This one from Smoothie King packs as much sugar as 91 Nilla Wafers and more fat than a McDonald's Big Mac. If you drink something like this with any regularity, you might unknowingly be sabotaging your beach body all summer long. Make the swap to Smoothie King's Strawberry Shredder just three times a week and you'll drop more than two pounds every month.

Eat This Instead!
Smoothie King Strawbery Shredder (20 oz.)
356 calories
1 g fat (0 g saturated)
41 g sugar

DID YOU KNOW? The average American consumes 450 liquid calories every day—that's a quarter of your daily allowance! And sugar-laden summer drinks are some of the worst offenders. See which summertime beverage is the worst offender in our must-see list of The 20 Worst Drinks in America!

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TODAY'S MEN'S HEALTH NEWS: Can You Be Too Attractive? ... 50 Things Men Wish Women Knew! ... 50 Things Women Wish Men Knew!

LOSE 15 POUNDS OF BELLY FAT FAST! Check out the brand new Men's Health Diet or the Women's Health Diet! You'll lose weight and get healthy faster than ever--thanks to a plan that draws on the easiest and most effective research ever published!

EAT RIGHT RULE: If your food can go bad, it's good for you. If it can't go bad, it's bad for you. FOLLOW DAVE ZINCZENKO RIGHT HERE ON TWITTER and get FREE health, nutrition and weight-loss secrets like this one every day! You'll lose weight and get healthy faster than ever!

Get Abs Like Gerard Butler in Only 6 Minutes [Body Hacks]

Tim Ferris, best known for his best-selling book The 4 Hour Workweek, advocates shortcuts in life. This time round, he shares his secret on achieving the perfect body with just 4 hours a week. Here, we extract one of the more interesting chapters for local men and women; the 6 minute abs workout.

Get the book here: [Amazon Link]

In his book, Ferris breaks down the 6 minute Abs workout into just two different exercises. Here’s his secret in his own words:

Movement 1: The Myotatic Crunch

Since this exercise is also effective for recruiting the transverse abdominis (explained next), if you have to choose one exercise, choose this one. If a BOSU ball is not available, use a small Swiss ball (45–55 centimeters in diameter) or a pile of firm cushions. Using a BOSU or Swiss ball, ensure your bum is close to the floor, usually no more than 6" off the ground.

Then follow these steps:

1. Start with arms stretched overhead as high as possible (I overlap my extended hands as if in a diving position). Keep your arms behind or next to your ears for the entire exercise.
2. Lower under control for 4 seconds until your fingers touch the floor, the entire time attempting to extend your hands further away from the ball.
3. Pause at the bottom for 2 seconds, aiming for maximum elongation (picture 3).
4. Rise under control and pause in the upper, fully contracted position for 2 seconds. The arms should not pass perpendicular with the ground.
5. Repeat for a total of 10 repetitions. Once you can complete 10 repetitions, add weight to your hands. I tend to use books of different sizes. If female, I don't suggest exceeding 10 pounds in added weight.

Movement 2: The Cat Vomit Exercise

The muscle you want to target is called the transverse abdominis (TVA), the deepest of the six main abdominal muscles, which is composed of fibers that run horizontally like a belt. The TVA is nicknamed the "corset muscle," and if your abs have ever ached from laughing or coughing, you've felt it working. Unfortunately, laughing repeatedly in the gym will get you a straitjacket or a plate to the head, so here is the alternative:

1. Get on all fours and keep your gaze focused either directly under your head or slightly in front of you. Don't arch your back or strain your neck.

2. Forcefully exhale from your mouth until all air is fully expelled. Your abs should be contracted from this forceful exhale. Full exhalation is necessary to contract the transverse abdominals, and you'll use gravity to provide resistance.

3. Hold your breath and pull your belly button upward toward your spine as hard as you can for a target of 8–12 seconds.

4. Inhale fully through the nose after the 8-12 second hold.

5. Take one breath cycle of rest (exhale slowly out the mouth, inhale slowly through the nose), then repeat the above for a total of 10 repetitions.

There you have it: the myotatic crunch and the cat vomit exercise. Heave, groan, and be merry.

Low Back Pain: What Can You Do?

11 Ways to Avoid Back Pain

WebMD Medical Reference

Reviewed By Brunilda Nazario, MD

If you’ve been sidelined by a sore back, you’re not alone. Four out of five people experience back pain at some point, making it the fifth most common reason for visiting the doctor.

Back pain takes various forms, from a persistent dull ache to sudden sharp pain, and has many causes. Sometimes it results from a sprain, fracture, or other accidental injury. It can stem from a disease or medical condition, such as arthritis, fibromyalgia, or spinal stenosis (a narrowing of the spinal canal through which the spinal cord runs). Many people develop back pain simply because they’re overweight or sedentary.

The good news is that most lower back pain usually gets better within a few days or weeks, and surgery is rarely necessary. What’s more, simple self-help strategies such as these can be surprisingly effective at preventing back pain and keeping it from returning:

1. Get more exercise. If your back is hurting, you may think the best way to get relief is to limit exercise and to rest. A day or two of rest may help, but more than that may actually increase your pain. Experts now know that physical activity helps ease inflammation and muscle tension by keeping blood and nutrients flowing to the affected area. When you exercise, always start and end with stretches.

2. Watch your weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight will help control back pain.

3. If you smoke, stop. Because nicotine restricts the flow of nutrient-containing blood to spinal discs, smokers are especially vulnerable to back pain.

4. Sleeping position. If you’re prone to back pain, talk with your doctor about the best sleeping position. Sleeping on your side with your knees pulled up slightly toward your chest is sometimes suggested. Prefer to sleep on your back? Put one pillow under your knees and another under your lower back. Sleeping on your stomach can be especially hard on your back. If you can’t sleep any other way, place a pillow under your hips. No matter how you sleep, a firm mattress is probably best. To firm up a soft mattress, you can place a half-inch-thick plywood board underneath.

5. Pay attention to your posture. The best chair for preventing back pain is one with a straight back or low-back support. Keep your knees a bit higher than your hips while seated. Prop your feet on a stool if you need to. If you must stand for a prolonged period, keep your head up and your stomach pulled in. If possible, rest one foot on a stool -- and switch feet every five to 15 minutes.

6. Be careful how you lift. Don’t bend over to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don't twist your body while lifting. If you can, push rather than pull heavy objects. Pushing is easier on the back.

7. Avoid high heels. They can shift your center of gravity and strain your lower back. Stick to a one-inch heel. If you have to go higher, bring along a pair of low-heeled shoes and slip into them if you become uncomfortable.

8. Stash the skinny jeans. Clothing so tight that it interferes with bending, sitting, or walking can aggravate back pain by causing poor posture and misalignment of the spine.

9. Lighten your wallet. Sitting on an overstuffed wallet may cause discomfort and back pain. If you’re going to be sitting for a prolonged period -- while driving, for example, take your wallet out of your back pocket.

10. Pick the right handbag or briefcase. Buy a bag or briefcase with a wide, adjustable strap that’s long enough to reach over your head. A messenger bag (like the ones bike messengers wear) is made to wear this way. Having the strap on the opposite shoulder of the bag distributes the weight more evenly and helps keep your shoulders even and your back pain-free. When carrying a heavy bag or case without straps, switch hands frequently to avoid putting all the stress on one side of the body. To lighten the load, periodically purge bags, cases, backpacks, and other carriers of things you don't need.

11. Forget about back braces. Various back supports are available, from elastic bands to special corsets. They can be helpful after certain kinds of surgery, but there is not much evidence that they help treat chronic back pain. By immobilizing and thus weakening back muscles, back braces may actually aggravate back pain.

Mung (mongo) Bean Nutrition

About this Author

Ed Donner is a clinical psychologist and freelance writer. He has performed, presented and published research on a variety of psychological and physical health issues. He has a Bachelor of Science in psychology from Ohio State University, and a Ph.D. in psychology from the University of Chicago.

Overview

Mung beans, small, cylindrical beans with bright green hulls, have been used in Asia for thousands of years. Known also as mongo, moong, green beans or green soy, mung beans are native to India, Bangladesh and Pakistan. They have made their way into the cuisines of Vietnam, Thailand, Taiwan, Korea, Japan and Southeast Asia. Used whole, or hulled and split so only the yellow inner flesh of the bean remains, mung beans provide easily digested nutrition. Their mild flavor has led to their use in diverse food-partnerships, accompanying vegetables as sides; ground into flour to make into crepes or to be added to breads; incorporated into stir-fries, soups, stews, and curries; and sweetened with sugar and milk to make dessert.

Fiber

Like its many bean cousins, mung beans are filled with fiber. A one cup serving of boiled beans provides 15g of fiber -- over 60 percent of the daily minimum recommended amount. The high fiber content of mung beans makes them useful for diet and weight management. The fiber slows digestion, which helps to stabilize blood sugar and stave off hunger. The fiber also aids digestion as it scrubs its way through your digestive system.

Calories and Fat

Mung beans are low in saturated fat and have no cholesterol. A one cup serving has 212 calories, but only six of these calories are from fat. The high fiber content of mung beans slows the release of the calories into the blood stream. The glycemic rating of 31 for mung beans, according to Carbs-Information, indicates that mung beans have a slow effect on blood sugar, and make a good diebetic food. Mung beans provide about 4g of sugars.

Minerals

Mung beans provide a diversity of minerals. A one-cup serving provides 16 percent of the minimum daily recommended amount of iron, 15 percent of potassium, 11 percent of zinc, 16 percent of zinc, 10 percent of phosphorus, 24 percent of magnesium and 30 percent of manganese.

Vitamins

Mung beans provide a variety of vitamins, including pantothenic acid, vitamin A, vitamin K, niacin and vitamin B-6. A one-cup serving provides 80 percent of the minimum daily recommended amount of folate.

Protein

Though a one cup serving of mung beans provides 14g of protein -- almost three times as much as a glass of milk or an egg-- it does not offer a complete complement of amino acids. It should not be used a sole source of protein. Nonetheless, it is superior to many seeds and most beans in the amount and quality of protein it provides, according to the Oklahoma Agricultural Experiment Station.

Preparation Effects

Limited cooking enhances the nutritional qualities of mung beans, but overcooking can reduce the nutritional benefits. Over-cooking also detracts from the palatability of the beans, rendering them into a mush that only die-hard mung fans can love.

References

• AyurBalance: Mung Beans
• Carbs-Information: Glycemic Index for: Mung Beans
• I Love India: Health Benefits Of Mung Bean
• My Fit: Mung Beans
• Oklahoma Agricultural Experiment Station: Nutritive Properties of the Mung Bean

mature seeds, raw

Nutritional value per 100 g (3.5 oz)
Energy	1,452 kJ (347 kcal)
Carbohydrates	62.62 g
Sugars	6.60 g
Dietary fiber	16.3 g
Fat	1.15 g
Protein	23.86 g
Vitamin C	4.8 mg (8%)
Calcium	132 mg (13%)
Magnesium	189 mg (51%)
Phosphorus	367 mg (52%)
Potassium	1246 mg (27%)
Sodium	15 mg (1%)
Percentages are relative to US recommendations for adults. Source: USDA Nutrient database

boiled mung beans

Nutritional value per 100 g (3.5 oz)
Energy	441 kJ (105 kcal)
Carbohydrates	19.15 g
Sugars	2.00 g
Dietary fiber	7.6 g
Fat	0.38 g
Protein	7.02 g
Vitamin C	1.0 mg (2%)
Calcium	27 mg (3%)
Magnesium	0.298 mg (0%)
Phosphorus	99 mg (14%)
Potassium	266 mg (6%)
Sodium	2 mg (0%)
Percentages are relative to US recommendations for adults. Source: USDA Nutrient database