Female Muscle
Friday, April 17, 2015
FREE MOBILE UNLOCKING SERVICE: Why You Should Get A FREE Mobile Unlock Code !!!
FREE MOBILE UNLOCKING SERVICE: Why You Should Get A FREE Mobile Unlock Code !!!: 1. Unlocking Your Mobile Phone Increase the Value ( Price ) 2. An Unlock Mobile Phone Gives You The Ability To Switch Phone Carrier With-O...
Wednesday, July 9, 2014
Boost Metabolism and Prevent Middle-Age Weight Gain
Source: WebMD archive
By Sari Harrar
You diet more than ever, but don’t weigh less. Exercise regularly, but still feel flabby. And your once perfectly fitting clothes now seem snug.
By Sari Harrar
You diet more than ever, but don’t weigh less. Exercise regularly, but still feel flabby. And your once perfectly fitting clothes now seem snug.
If you’re nodding your head in agreement, chances are you’re in the over-35
club. Like most members, you probably have a stay-slim formula (something like
regular walks plus no ice cream at night) that no longer seems to be
working.
“If you never had problems losing or maintaining your weight in your 20s or
even in your early 30s, you may not be ready for what happens next,” warns
Madelyn H. Fernstrom, Ph.D., director of the Weight Management Center at the
University of Pittsburgh Medical Center. “Your metabolism slows by 5 percent
each decade. Compared to age 25, you’ll burn about 100 fewer calories a day at
35 and 200 fewer at 45. Do nothing, and you could gain eight to 12 pounds a
year.”
With age, muscle mass diminishes and so does your metabolic rate (the number
of calories your body burns throughout the day, whether you’re sleeping,
sitting, or sprinting to catch a bus). Making matters worse, many women
unwittingly sabotage their calorie-burning potential with crash diets,
ineffective exercise strategies, and other metabolism-busting habits.
Don’t fret yet. Although there are no magic bullets, there’s plenty you can
do to boost the number of calories your body burns every day and thus maintain
or even lose weight. Here, the six biggest mistakes you can make — and the
research-proven metabolism fixes.
Mistake: Relying on Just Your Scale
The basic ones, which only calculate pounds, can’t tell you what percentage
of your body weight is lean, calorie-burning muscle and how much is puffy,
sluggish fat. “Even a woman whose weight is in the normal range can have a high
percentage of body fat and a low percentage of muscle,” Fernstrom says. “And
the less muscle you have, the fewer calories you’ll burn.”
The metabolic difference between a pound of muscle and a pound of fat is
dramatic: Muscle burns at least three times more calories. “A woman
who weighs 130 pounds and has a healthy 25 percent body fat will burn about 200
more calories per day than a 130-pound woman with about 40 percent body fat — a
typical level for women at midlife,” says David C. Nieman, Dr.P.H., director of
the Human Performance Laboratory at Appalachian State University in Boone, NC.
“If the woman with more body fat doesn’t start modifying her diet or increase
her exercise, she could start putting on weight really fast.”
The Fix: Get an Expert to Weigh In
Visit your local gym (or a fitness center affiliated with a hospital) and
ask for a body-fat reading. “Find out whether the person who measures you has
been trained,” advises Fernstrom. People who have been certified by the
American College of Sports Medicine or who are exercise physiologists should
have training in body-fat analysis. A good way to check their accuracy: “At
your first visit, get two measurements within minutes of each other by the same
person to see how much variation there is. A little, like 2 to 3 percent, is
OK,” says Fernstrom. To track your progress, get rechecked roughly every three
months.
You can eyeball your fat level at home, too. “If you’ve got a poochy tummy
or can pinch an inch or more of fat at your waistline or upper arm, you’re
probably carrying more body fat than you should,” Fernstrom notes.
“Anything over 30 percent should be a wake-up call to make some real
changes,” she adds.
Mistake: Crash Dieting
When you slash too many calories, you send your body into starvation mode.
“A flat-out fast will drop the average woman’s metabolic rate by at least 25
percent,” says Nieman. “If you’re on a very-low-cal regimen, in the 400- to
800-calorie range, it falls by 15 to 20 percent.” Eating fewer than 900
calories a day also prompts your body to burn desirable muscle tissue as well
as fat, which slows your metabolic rate even more.
The Fix: Shed Pounds S-L-O-W-L-Y
“If you stay within the 1,200- to 1,500-calorie range, you can still slim
down — and you’ll lower your metabolic rate only by about 5 percent,” explains
Nieman. “What’s more, about 90 percent of the weight you lose will be fat.”
Regardless of which type of diet plan you choose, be sure to include lots of
lean protein, such as chicken, fish, or lean beef. “Protein contains leucine,
an amino acid that seems to protect you from muscle loss during a diet,” says
Stuart M. Phillips, Ph.D., associate professor of kinesiology at McMaster
University in Hamilton, Ontario. Skim milk can help even more: Phillips and his
team tracked 56 men who pumped iron five days a week for three months and found
that those who downed two cups of fat-free milk soon after their workout built
more muscle — and lost more flab — than those who drank soy milk or a
flavored-carbohydrate drink. “We have evidence that the benefit is very similar
for women,” Phillips notes. “They don’t put on as much muscle as men, but they
lose more fat.”
Mistake: Only Doing Cardio
If you never challenge your muscles with strength-training moves, you’ll
lose up to five pounds of muscle each decade, reports Wayne L. Westcott, Ph.D.,
fitness research director at the South Shore YMCA in Quincy, MA. Cardiovascular
exercise (like walking, biking, swimming, or sweating through an aerobics
class) is great for your health, but it isn’t strenuous enough to build or even
preserve much muscle mass. “Only strength training creates the microscopic
tears that prompt muscles to rebuild themselves,” explains Phillips. “Lifting
weights promotes a continual remodeling of muscle tissue. The process burns a
lot of calories.”
The Fix: Pump Iron
When women at the South Shore YMCA strength trained for 20 minutes twice a
week for 10 weeks, they added 2.6 pounds of calorie-hungry lean muscle and lost
4.6 pounds of body fat, which other research shows is likely to boost metabolic
rate by 7 percent, notes Westcott.
You should aim for about 40 to 60 minutes of strength training a week. Use
the weight room at your local gym, or exercise with dumbbells or resistance
bands at home. If you’ve never pumped iron before, sign up for a few sessions
with a personal trainer. That way, you’ll learn how to get the most out of each
move — without risking injury. And once you’ve been at it for a while, you’ll
need to increase the weight or resistance you’re using. “Often, women don’t
push themselves hard enough because they’re afraid they’ll bulk up with heavier
weights,” notes Fernstrom. “But that kind of muscle gain is unlikely because
females don’t have enough testosterone in their bodies to make muscles like men
do.”
Mistake: Sticking to the Same Exercises
If you always walk the same route, swim laps at one speed, or even have a
single strength-training routine, your muscles adapt and become so efficient
that they burn fewer calories while you work out, says Fernstrom. How to tell
when it’s time for a change? If any of the following is true: You’re not
sweating as much at the end of your routine; you don’t feel that tired after
working out; or you’re gaining weight even though you aren’t eating more or
exercising less.
The Fix: Switch It Up
Give your metabolic rate a big boost by adding a few short, fast-paced
bursts of speed to your regular walking, biking, swimming, or other aerobic
routine. Researchers at the University of Guelph in Ontario found that women
who did interval workouts on stationary bikes for two weeks burned 36 percent
more fat when they completed a continuous ride afterward. The reason: “More
muscle fibers got worked during those high-intensity intervals,” says Martin
Gibala, Ph.D., an exercise physiologist at McMaster University. “When you push
hard in short bursts, it reactivates nerve fibers, builds new capillaries, and
forces your body to repair the muscle. All of that burns a tremendous amount of
calories — long after you’ve completed your session.
The best news: “You don’t have to be an elite athlete to get the benefits of
intervals,” explains Gibala. “If you’re a walker, pick up the pace for 20 or 30
seconds, then slow down to your usual pace for a minute or two. Then do it
again. Start small, with one, two, or three intervals in your walk. As you grow
stronger, add more intervals, and make them longer and more intense.”
Mistake: Eating Lightly (or Not At All) Before Noon
“Women often have one of two problems with breakfast,” says Elisabetta
Politi, R.D., nutrition director of the Duke Diet & Fitness Center in
Durham, NC. “If they overindulge at night, they don’t have much appetite in the
morning. Or they’re trying to cut calories early in the day, so they don’t eat
enough in the A.M.” Breakfast skimpers and skippers, plus women whose diet
resolve is strongest in the morning (“Just coffee and dry toast, please”),
commit the same metabolic faux pas: eating too little to flip on their
metabolism as well as vital “satisfaction switches” in the brain that register
fullness in the stomach.
The Fix: Munch on More Food in the Morning
When researchers at the University of Texas at El Paso analyzed the food
diaries of 867 women and men, they discovered a metabolic window of opportunity
for appetite control: a hearty breakfast. Study volunteers who ate a bigger
meal in the morning went on to eat 100 to 200 fewer calories later in the day.
Research from Michigan State University that tracked 4,218 people showed that
women who skipped breakfast were 30 percent more likely to be overweight. The
best A.M. filler-uppers: oatmeal, eggs, peanut butter — or “anything with fiber
and protein,” says Politi.
Mistake: Living a High-Stress, Low-Sleep Life
When things get extra-hectic, your levels of cortisol, a stress hormone,
shoot up. And that can trigger cravings for high-fat, high-carb foods, report
University of California, San Francisco, researchers. The worst part: Your body
also sends that extra fat to your waistline. Millions of years ago, this
metabolic trick might have helped cavewomen refuel after fending off marauding
mastodons. But if you’ve got 21st-century chronic stress (Job! Kids! House!
Marriage!), all that extra cortisol could land you in perpetual “pass the
Twinkies” mode.
Sleep deprivation wreaks havoc on your waistline, too. When Harvard Medical
School scientists followed 68,183 women for 16 years, they found that those
averaging five hours of shut-eye per night were 32 percent more likely to gain
33 pounds than those who got seven hours a night. Those logging an average of
six hours per night were 12 percent more likely. What gives? Sleep deprivation
increases the appetite-stimulating hormone, ghrelin, and decreases the
satisfaction hormone, leptin, say researchers from the University of Chicago.
In a study they conducted, tired volunteers craved more candy, cookies, chips,
and pasta.
The Fix: Sleep More, Stress Less
Aim for at least seven hours of slumber most nights. Women who snoozed for
that long, or longer, had a lower risk of weight problems, the Harvard
researchers found. And try meditation — it could keep you in your skinny jeans.
A Canadian study of 90 meditators found that those who practiced in a group
setting for 1 1/2 hours a week for seven weeks and fit in additional time at
home had less stress and anxiety than non-meditators. Or tie on your sneakers
and go for a walk in the park or the woods: In a British study, 71 percent of
people who walked in the countryside felt less tense afterward. Other research
on the health benefits of nature backs this up: A Dutch overview confirmed that
just looking at greenery can improve well-being.
Originally published on: February 28, 2008
Thursday, July 19, 2012
Awesome Abs Without Crunches
By Lucy Danziger and the staff at SELF
Jul 19, 2012
Tight-in-the-abs and easy-on-the-eyes Joshua Lipsey, a fitness pro from Toronto who created the tummy-honing program TransCoremation ($150; C2CoreConcepts.com). The brilliance of his belly buffers: Unlike classic crunches, which target only the rectus abdominis (running from the center of your chest to your pubic bone), these moves work the transversus abdominis (deeper muscles that wrap around your trunk) as well as the obliques along your sides. Translation: a tinier waist, a flatter middle and sexy definition —fast!
Your plan Add five ab-firming minutes a day to your workout, doing any combo of the six moves here. Or if you’re in the mood for a flat-ab-athon, try this entire lineup.
WORKS TRANSVERSUS AND RECTUS ABDOMINIS
Lie faceup, hands behind head, elbows out, legs together with knees bent, shins parallel to ground. Engage abs, lifting upper body and reaching elbows to knees. Hold crunch as you straighten legs, lifting right leg high and lowering left leg to a 45-degree angle. Extend arms (as shown) and hold for 1 beat. Return to start. Repeat, reversing legs, for 1 rep. Do 10 reps.
WORKS TRANSVERSUS AND RECTUS ABDOMINIS, OBLIQUES
Lie on right side, right forearm propping up upper body, left arm raised and legs splayed wide with right leg in front (as shown). Engage abs to lift torso, keeping weight on right hip, and reach right hand to tap between shins. Return to start. Scissor legs so left is in front of right, and tap again for 1 rep. Do 15 reps. Switch sides; repeat.
WORKS TRANSVERSUS AND RECTUS ABDOMINIS, OBLIQUES
Sit with feet planted, right hand on ground about a foot behind right hip, left hand on head, elbow out; lift hips. Hold tabletop pose as you bend torso and raise right knee to touch left elbow over midsection (as shown). Do 12 reps. Switch sides; repeat.
WORKS TRANSVERSUS AND RECTUS ABDOMINIS, OBLIQUES
Lie faceup, arms overhead on ground. Engage abs as you sit up, bending knees and twisting torso to right as you extend arms past knees (as shown). Return to start. Repeat on opposite side for 1 rep. Do 20 reps.
WORKS OBLIQUES
Kneel on right knee with arms overhead and leaning toward left, left leg extended out to side, foot on ground (as shown). Shift to right, placing right hand on ground to support upper body, as you raise left leg level with hip, foot flexed. Return to start. Do 15 reps. Switch sides; repeat.
WORKS TRANSVERSUS AND RECTUS ABDOMINIS, OBLIQUES
Start in plank position on forearms, palms down, feet together. Flip right palm up as you move right forearm forward a few inches; repeat on left (as shown). Reverse movement: Move left forearm back as you flip palm down; repeat on right to return to start for 1 rep. Do 15 reps.
Jul 19, 2012
Tight-in-the-abs and easy-on-the-eyes Joshua Lipsey, a fitness pro from Toronto who created the tummy-honing program TransCoremation ($150; C2CoreConcepts.com). The brilliance of his belly buffers: Unlike classic crunches, which target only the rectus abdominis (running from the center of your chest to your pubic bone), these moves work the transversus abdominis (deeper muscles that wrap around your trunk) as well as the obliques along your sides. Translation: a tinier waist, a flatter middle and sexy definition —fast!
Your plan Add five ab-firming minutes a day to your workout, doing any combo of the six moves here. Or if you’re in the mood for a flat-ab-athon, try this entire lineup.
1. Swizzle Reach
WORKS TRANSVERSUS AND RECTUS ABDOMINIS
Lie faceup, hands behind head, elbows out, legs together with knees bent, shins parallel to ground. Engage abs, lifting upper body and reaching elbows to knees. Hold crunch as you straighten legs, lifting right leg high and lowering left leg to a 45-degree angle. Extend arms (as shown) and hold for 1 beat. Return to start. Repeat, reversing legs, for 1 rep. Do 10 reps.
2. Scissor Tap
WORKS TRANSVERSUS AND RECTUS ABDOMINIS, OBLIQUES
Lie on right side, right forearm propping up upper body, left arm raised and legs splayed wide with right leg in front (as shown). Engage abs to lift torso, keeping weight on right hip, and reach right hand to tap between shins. Return to start. Scissor legs so left is in front of right, and tap again for 1 rep. Do 15 reps. Switch sides; repeat.
3. Twist and Tighten
WORKS TRANSVERSUS AND RECTUS ABDOMINIS, OBLIQUES
Sit with feet planted, right hand on ground about a foot behind right hip, left hand on head, elbow out; lift hips. Hold tabletop pose as you bend torso and raise right knee to touch left elbow over midsection (as shown). Do 12 reps. Switch sides; repeat.
4. Super Cinching Sit-Up
WORKS TRANSVERSUS AND RECTUS ABDOMINIS, OBLIQUES
Lie faceup, arms overhead on ground. Engage abs as you sit up, bending knees and twisting torso to right as you extend arms past knees (as shown). Return to start. Repeat on opposite side for 1 rep. Do 20 reps.
5. Side Slim-Down
WORKS OBLIQUES
Kneel on right knee with arms overhead and leaning toward left, left leg extended out to side, foot on ground (as shown). Shift to right, placing right hand on ground to support upper body, as you raise left leg level with hip, foot flexed. Return to start. Do 15 reps. Switch sides; repeat.
6. Beggar’s Plank
WORKS TRANSVERSUS AND RECTUS ABDOMINIS, OBLIQUES
Start in plank position on forearms, palms down, feet together. Flip right palm up as you move right forearm forward a few inches; repeat on left (as shown). Reverse movement: Move left forearm back as you flip palm down; repeat on right to return to start for 1 rep. Do 15 reps.
Thursday, July 5, 2012
Wednesday, July 4, 2012
26 Foods That Fight Fat
Need an easy weight loss boost?
These food superstars may help you
whittle away those stubborn extra pounds.
Greek Yogurt
What makes Greek yogurt a delicious tool for weight loss is its protein content. It has twice as much as other yogurts. "Protein takes longer to leave the stomach," says sports nutritionist Leslie Bonci, MPH, RD. "That keeps you satisfied longer." As a bonus, Bonci tells WebMD, the body burns more calories digesting protein than carbs. Non-fat, low-fat, and low-sugar types keep a slim profile.Quinoa
Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. This whole grain has 8 grams of hunger-busting protein and 5 grams of fiber in one cup, plus it's as easy to cook as rice. It's also packed with nutrients such as iron, zinc, selenium, and vitamin E. For a quick and interesting dinner, mix in some vegetables, nuts, or lean protein.Cinnamon
Studies suggest cinnamon may have a stabilizing effect on blood sugar levels. This could curtail appetite, particularly in people with type 2 diabetes, Bonci says. Nearly everyone can benefit from cinnamon in its traditional role. Stir some into your coffee, tea, or yogurt to add sweetness without adding calories.Hot Peppers
Hot peppers contain a flavorless compound called capsaicin. It's more plentiful in spicy habaneros, but also occurs in jalapeƱos. This compound appears to curb appetite and speed up the metabolism slightly, but only for a short time. Bonci doubts that this has a significant impact on weight loss. But, she says, people tend to eat less when their food is spicy.
Green Tea
Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat. Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. Bonci recommends taking your tea hot, because it takes longer to drink, slowing your calorie intake and providing a soothing, mindful experience.Whipped to Ripped: Amazing Transformations
In honor of Taylor Lautner's amazing 30-pound weight gain to portray New Moon's werewolf Jacob Black, we've corralled the top big-screen stars who went from whipped to ripped--abs, biceps and bods, that is. Click on to check out the results of our recent survey on who tops the list.
Subscribe to:
Posts (Atom)