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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.

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

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.

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.

Female Muscle: Want To Get Lean Naturally and Stay Healthy?

Female Muscle: Want To Get Lean Naturally and Stay Healthy?

The 30-Minute Workout Routine Slideshow

The 30–Minute Fitness Blitz

Think you don't have time to work out? You do. It's the intensity of your workout that's key. A short–burst, high–intensity workout boosts your metabolism and tones muscles. Get moving with this 30–minute "quickie" routine that includes cardio training and resistance training for each major muscle group.
If you're new to exercise, over 40, have a health problem, or take regular medication, check with your doctor before starting a fitness program.

Beginner Squats: for Thighs

If you're new at this, get started with a beginner version of squats using an exercise ball. Stand against a wall with the ball at your low back, feet hip–width apart and out in front. Slowly lower your body by folding at the hips and bending the knees, dropping glutes toward the floor; slowly move back to the starting position. Your knees should remain over your heels. Perform 10 challenging repetitions.

Squats: for Thighs

Once you're ready, try squats without an exercise ball. For good form: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down, keeping your knees over your ankles. To target more muscle groups in less time, add an overhead press at the same time. With a dumbbell in each hand, rise from the squat position and push weights overhead, palms out. Really focus on good form. Perform 10 repetitions.

Forward Lunge: for Thighs

Standing with feet hip–width apart, take a big step forward with one leg, then lower your body toward the floor, front knee aligned with ankle, back knee pointing to the floor. Return to the starting position, and repeat by stepping forward with the other leg. For more challenge, hold a free weight in both hands and complete the lunge with a rotation in the torso, twisting the body toward the forward leg. Perform 10 repetitions on each side.

Romanian Deadlift: for Hamstrings

To perform a deadlift holding a body bar or free weights, stand up straight with feet hip–width apart. Fold at your hips, moving the hips backward as you lower your upper body parallel to the floor. Keep the legs straight without locking the knees, and keep the back level and the spine in neutral. Lower the weight to just below your knees, then slowly return to the starting position. Perform 10 repetitions.

The Bridge: for Hamstrings

The bridge works the glutes (butt), hamstrings, and core. Lying on your back with knees bent and feet hip-width apart, peel your spine off the floor, starting at the tailbone, forming a diagonal line from knees down to shoulders. Slowly return to the starting position. For an extra challenge: Target your triceps by holding light weights, lifting your arms ceilingward as you raise your hips, see right. Bend your elbows to lower the weights towards the floor. Perform 10 repetitions.

Push-Ups: for Chest & Core

Let's move to the upper body. Push-ups strengthen the chest, shoulders, triceps, and core muscles. Lying face-down, place hands a bit wider than your shoulders. Place toes on the floor, creating a smooth line from shoulders to feet. Keeping core muscles engaged, lower and lift your body by bending and straightening your elbows. Too hard? Place knees on the floor instead of toes. To boost the workout, add an exercise ball under the hips, knees, or feet. Perform 10 repetitions.

Chest Press: for the Chest

Instead of push-ups you can try the chest press with weights. Lie face-up on a bench, with knees bent or feet on the floor, spine relaxed. Press a body bar or free weights from your chest, see left, toward the ceiling. Extend your arms but don’t lock the elbows, and move slowly in both directions, keeping shoulder blades on the bench. For an extra challenge, do the chest press with your head and upper back on an exercise ball. Perform 10 repetitions.

Bent-Over Row: for Back & Biceps

The bent-over row works all the major muscles of the upper back, as well as the biceps. Begin the exercise in a bent-over position with your back flat, one knee and one hand on the same side of the body braced on a bench. Hold a free weight in the other hand with arm extended, see left. Lift the weight toward the hip until the upper arm is just beyond horizontal, see right. Then slowly lower weight to the starting position. Perform 10 repetitions.

Shoulder Press: for Shoulders

A shoulder press works the shoulder muscles and can be performed standing or seated. For extra back support, use a bench with a back rest. Begin with elbows bent and weights at shoulders, see left. Slowly reach toward the ceiling, keeping the elbows under the hands and the shoulders away from the ears; slowly lower back to the starting position. Perform 10 repetitions.

Cable Pull Down: for Upper Back

For the last upper body exercise, do the cable pull down, which works the upper back. Using a cable machine, sitting straight with a neutral spine, grasp the bar with arms extended, see left. Slowly pull the bar down past the face and toward the chest. Only go as far as you can without leaning back, and control the weight on the way back up. Perform 10 repetitions.

Bicycle Crunch: for Core & Abdominals

Lying on your back on the floor, fold knees toward the chest and curl the upper body off the floor. With hands behind head, slowly rotate upper body to the right while drawing the right knee in and reaching the left leg out. Then rotate left and pull the left knee in and extend right leg out. Focus on bringing the shoulder toward the hip (rather than the elbow to the knee), and keep the opposite shoulder off the floor. Perform 10 repetitions.

Side Plank: for Core or Abdominals

For another abdominal alternative, lie on your side with a bent elbow directly under your shoulder, and use your torso muscles to lift the body up into a side plank, see above. Then lift the hips higher, then back to the plank, then lower. Do as many as you can with proper form, then repeat on the other side.

Have You Completed 20 Minutes?

Before moving on to the cardio portion of the workout, be sure you've completed 20 minutes of resistance training. If you have, now's a good time for a water break to keep your muscles well-hydrated. If you haven't, go back and start the circuit over again until you reach the 20 minute goal.

Cardiovascular Training

Vary the intensity during your cardio workout. Use intense intervals, taking about a minute to get from moderate speed to intense. Whether you're on the stair-stepper, the elliptical trainer, or the treadmill, do:

• 30 seconds of the highest speed you can tolerate, then 30 seconds of normal speed.
• Then 30 seconds of the stiffest resistance you can handle, then 30 seconds of normal.

Keep moving back and forth between speed and resistance until you've completed 10 minutes.

Frequency of Workout

Perform this 30-minute workout routine every other day, or do it two days in a row if that better suits your schedule. These are not hardcore bodybuilding-style routines where the high degree of muscular overload requires full rest to recover. For a healthy body, work out regularly and eat a healthy diet.

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 jalapeños. This compound appear
s 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.

< Previous | 1 of 26 | Next >

Want To Get Lean Naturally and Stay Healthy?

Here are natural supplements that I highly recommend:

GIN-CHIA

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Golden Chia, or North American Sage, was used by southwest Native American Indians in the US at the turn of the century for its life-sustaining properties. Chia possesses the highest percentage of the polyunsaturated fatty acids, a-linolenic and linoleic (i.e. 83.2%), of all crops. It is a great source of Omega-3 fatty acids, natural antioxidants and dietetic fiber. The protein content of Chia is higher than other nutritional grains. Compare Chia’s 19-23% protein to wheat (14%), corn (14%), rice (8.5%), oats (15.3%), and barley (9.2%). And unlike these other grains, it is a complete protein - meaning that it has the appropriate balance of all essential amino acids. It is a powerful antioxidant!


Ginseng is legendary as a tonic, earning its name as the “King of Tonics.” It contains eleven saponins, making ginseng an adaptogen (a compound that adapts its effects depending on the needs of the body). Ginseng is also a potent antioxidant.


Together these powerful herbs contain vitamins A, B1, B2, C and D, plus thiamine, riboflavin, calcium, iron, sodium, potassium, capsicum, zinc, copper, magnesium and manganese. Combined, they can act to increase stamina and endurance, and support healthy circulation.


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 FOREVER LEAN

Forever Lean™ provides two revolutionary ingredients that can help reduce the body’s absorption of calories from fat and carbohydrates. The first of these ingredients is a unique, fatabsorbing fiber derived from the cactus plant, Opuntia ficus-indica, otherwise known as Indian fig, nopal or prickly pear. Studies have shown that this unique fiber has a very high ability tobind fats, compared to other types of plants. The other unique ingredient in Forever Lean is a protein specially derived from the beans of the Phaseolus vulgaris plant, otherwise know as white kidney beans. This protein works by slowing the body’s absorption of sugar in the small intestine by temporarily inhibiting the enzyme activity that converts starches into sugar. Together these two revolutionary new ingredients can help you succeed in your quest to reach your ideal weight by helping to block the absorption of some of the fat and carb calories you ingest. The third most effective ingredient in Forever Lean is Chromium Trichloride. Chromium is a very important trace mineral which helps the body’s natural ability to regulate blood sugar by acting as a GTF (glucose tolerance factor) cofactor. This is especially important for normal metabolism. To maximize the effectiveness of this supplement, however, it is important to remember that youshould also incorporate a healthy diet and regular exercise into your overall weight control regimen in order to achieve and maintain your weight goal.
• Helps support healthy circulation

GARCINIA PLUS

Forever Garcinia Plus is a revolutionary nutritional supplement, containing a number of ingredients that may aid in weight loss. The primary ingredient is a natural substance derived from the fruit of a Southern Asian tree, the Garcinia Cambogia, also known as the Malabar Tamarind. The rind of this fruit is dried and used to produce Hydroxycitric Acid (HCA). Chemically, HCA is very similar to the citric acid found in oranges and other citrus fruits. The fruit of the Garcinia is about the size of an orange, but is more like a pumpkin in appearance. For centuries, this fruit has been used for culinary and herbal purposes in Southern India and in Thailand.


Specialists in plant compounds became aware of the remarkable qualities of HCA in the late 1960s, when they learned that this compound can reduce the body’s production of fats from carbohydrates. During the normal metabolism of a meal, carbohydrate calories that are not used immediately for energy or stored as glycogen are converted into fats in the liver. HCA works by inhibiting the enzyme (citrate liase) which converts these calories into fat. As a result, the body will burn existing fat stores, thus aiding in weight loss.


When enough glycogen has been created and stored in the liver, a message is sent to the brain indicating sufficient food has been taken. This action is called a satiety reflex, and quells the appetite, reducing the desire for more food.


• Contains HCA, a natural appetite suppressant
• HCA inhibits the enzyme that converts calories into fat
• A useful tool in weight management

FOREVER LIGHT

For a meal on the go, whether you’re looking to lose weight, gain muscle or just need an energetic boost, reach for Forever Lite Nutritional Diet Program. Mixed with milk or your favorite fruit juice, Forever Lite delivers a nutritious kick of vitamins, minerals, proteins and carbohydrates. Rich in proteins for bodybuilding, growth and repair, two shakes a day provide 100% of the RDI of vitamins and minerals. Each shake contains 18 amino acids (including all 8 essential ones) and trace elements including iron, selenium, chromium and iodine, providing you with soluble and insoluble fiber. To protect against free radicals, we’ve added antioxidant Beta Carotene and vitamins A and E, and used the natural fruit sugar fructose, instead of sugar or aspartame.


Forever Lite is available in vanilla flavor. Mixed with low-fat milk, soy milk or fruit juice, a Forever Lite shake can be a healthy, tasty way to manage your weight. If used as a meal replacement, eat at least one nutritiously complete, low-calorie meal a day, including fresh fruit, vegetables, whole grains and lean protein.


• Two shakes provide 100% RDI of the vitamins and minerals stated
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• Approximately 21 servings per can
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Avengers Stars' Workouts

3 trainers to the stars reveal how cast members got their superhero bodies.

 

By Matt McMillen 
WebMD Feature

Reviewed by Michael W. Smith MD

 

The Avengers are superheroes, but the actors who play them are not. So how did they achieve their amazing onscreen physiques? Through intense workouts, not special effects.
To learn what they went through to tone their muscles, WebMD talked to trainers Bobby Strom and Brad Bose, who prepped Scarlett Johansson and Robert Downey Jr., respectively. We also spoke with Steve Zim, the trainer who turned Chris Evans into a superhero for the first time.

Scarlett Johansson's Black Widow Workout

In The Avengers, Scarlett Johansson reprises her role as super-spy Natasha Romanoff (aka Black Widow), whom she first played in 2010's Iron Man 2. For about two months prior to filming, Johansson worked with personal trainer Bobby Strom to ready herself for the role.
"We picked up with the same program as we'd used for Iron Man 2," says Strom, who is based in West Hollywood, Calif. "It had a proven history of working."
Strom describes Johansson's workout as "very high intensity."
"My purpose is to keep pushing," he says.

During her 90-minute workouts, which took place whenever she was in L.A., Johansson lifted dumbbells and straight bars, as well as worked with resistance bands, medicine balls, Bosu balls, and TRX. She would also do Olympic-style lifting and platform jumping, exercises that required explosive movements that would build muscle as well as develop cardio fitness.
Her workouts were built around sets of 25 to 30 reps, which Strom would have her do in one of two rotations: either five exercises each done four times, or 10 exercises each done twice.
Strom would also put her on the treadmill for 15 minutes. Each minute, she sprinted for 20 seconds and rested for 40 seconds. Then, he would get her out of the gym and into the parking lot.
"I would wrap a band around her and pull her backwards as she tried to sprint," Strom says.
During their time together, Strom focused on definition rather than muscle mass.

"You want to see that definition in the biceps, triceps, and shoulders, but you don't want the muscles so big that she loses her femininity," Strom says. "The studio didn't want her looking like Thor."
Before coming to Strom, Johansson had already developed eating habits that complemented her fitness routine, a diet which Strom describes as mostly vegan.
"It seemed to work for her. She didn't need a lot of protein ," Strom says. "And she was eating small portions of healthy food. That's key. You could stuff yourself with french fries and call yourself a vegan."

Robert Downey Jr.'s Iron Man Workout

Robert Downey Jr. had just finished filming 2011's Sherlock Holmes: A Game of Shadows when he started prepping his body for TheAvengers. He had eight weeks to put on 25 pounds of muscle.
"It required cutting down the cardio and the high reps and increasing the weight lifted and making him more explosive," says Santa Monica, Calif.-based personal trainer and physiologist Brad Bose, PhD. He also trained Downey for both Iron Man films. "This required more bench presses, shoulder  presses, pull-ups, etc. We basically went back to a modified old-school workout."
High-intensity workouts ran up to 45 minutes. Lower-intensity sessions that focused on what Bose refers to as "detail work" would last for 70 minutes.
Among the many exercises in a typical upper body workout were pull-ups, dips, instability bench presses, low rows, and pushups done on a Bosu ball. Most were done in three sets of eight to 12 reps.
For many of the exercises, Bose would cap Downey, 47, at 80% of his maximum capability to help prevent injury.
"After age 40, shoulder stabilization becomes important, and pull-ups and dips put an unusually large strain on the shoulder capsule," Bose says. "Doing these to failure risks the shoulder capsule unnecessarily; therefore, we stay at 80% of max reps."
Downey worked his legs with exercises such as lunges, squats, and leg presses. For his abs, he would do a three-round circuit of four to six exercises, spending two minutes on each.


"Our goal was to bring back as much muscle as possible as quickly as possible," says Bose, who boosted Downey's protein intake to promote muscle growth. He also added creatine  to Downey's already organic diet. While generally safe when used appropriately, creatine may affect the kidneys at higher doses. Make sure to drink plenty of water and let your doctor know of any supplements you're taking.
Bose uses a variety of equipment when designing a workout. One in particular that he likes -- and which Downey spent a lot of time with -- is the War Machine, which uses a pulley system to provide resistance, stability, and core training.
"It's inexpensive, versatile, and gives really good results," Bose says.

Keep It Interesting, and Stay Focused

Strom says that before she came to work with him, Johansson had had enough of the dull, repetitive workouts a previous trainer had put her through. "She'd lost all interest in training," Strom says.
Strom's approach with all his clients -- celebrity and otherwise -- is to vary the workouts so that no two are exactly the same. "That's how you keep yourself challenged. That's how you keep pushing through the walls that come up."
Trainer Steve Zim agrees.
"If you are bored, your muscles get bored and they don't change," says Zim, author of three fitness books and creator of the popular fitness app ZimFit.
He also says that you need a goal going in. For instance, visualize what you want your body to look like so that you know what you are working towards, Zim says.

Actor Chris Evans had a very clear mission when he showed up at Zim's gym, A Tighter U, in Culver City, Calif. Evans had to go from skinny to all muscle in order to play the Human Torch in 2005's Fantastic Four. A month later, he had the superhero body he needed.
You likely won't need to pursue your fitness goals on such a tight schedule or as intensely, Zim says. "Things are different when your goal is to have your shirt off in front of a camera."
Still, Zim notes, you will want to work hard enough so that you see progress quickly. "If you don't see a result," he says, "you get frustrated and bored."

Make It Intense and Consistent

All three trainers say that intensity makes the workout. When it starts to get easy, ramp it up.
"Most people fall short in the intensity department," says Bose, who allows only 40-60 seconds of rest between sets. "We push past the fatigue and the instinct for the body to quit and you find that very soon the body starts liking the intensity. You perform better and the workout seems shorter because you're not wasting a lot of time resting."
Strom recalls Johansson complaining to him one day that, three months into training, her workouts were not getting easier.

"'Do I suck at this?' she asked me," Strom says. "She didn't realize that I'd been progressively building the intensity."
For Strom, showing up at the gym five to six days a week will do you no good if you're not pushing yourself. "I'd rather see you for 40 minutes and kick the crap out of you," he says.
But the intensity is not up to your trainer, Zim reminds his clients. It's up to you to bring it each time you work out.
"The ones who do well are the ones who push themselves, the ones who give me full sets," Zim says.
Not only do you have to work out hard, you have to work out regularly and frequently to see real changes. Once in a while just won't cut it.
"Along with intensity the other big word is consistency," Bose says. "You need to motivate yourself to do good, consistent workouts. ... Take pride in consistency more than in the amount of weight you lift."

Get Twice as Toned in Half the Time

By Lucy Danziger and the staff at SELF
Jan 31, 2012


Who has hours a day to exercise? Not you! That’s why we asked trainer extraordinaire Jillian Michaels for a fast, do-it-all plan. Michaels knows something about time management: She juggles two TV gigs (The Doctors and Dr. Phil), started a clothing line for K-Swiss and runs her JillianMichaels.com weight loss empire. So when we asked her for a quickie workout, she created one she’d do herself.
Michael’s once-and-done routine combines toning and cardio—no weights, no treadmill. The best part? It takes only 16 minutes, start to finish. Ready, set, slim!

The Magic 8 Moves

They tighten everywhere (each move enlists multiple muscle groups) and you won’t get bored or plateau. Do the moves back-to-back and you can check cardio off your list, too—your heart will thump as much as if you were jogging or climbing stairs. Translation: Mega calorie burn is in the bag.

All you need is a can-do attitude! Perform as many reps of each move as possible for 1 minute, then go to the next without resting. Repeat the sequence once, for a total of 16 minutes. Do the workout three or four times weekly, and jot down reps to chart success. Don’t wait another second—begin now!

UP AND OVER

Works: Shoulders, triceps, biceps, back, abs, butt, thighs, hamstrings
Assume an inverted-V position but with knees bent. Keeping arms straight and heels lifted, walk feet out to side just beyond right hand (as shown, left). With arms locked, knees bent and legs together throughout, hop legs up (as shown, right) and over to opposite side of mat. Then spring to other side of mat for one rep. Continue alternating sides for one minute.

JUMP KICK

Works: abs, butt, thighs
Stand with feet hip-width apart. Raise right knee so thigh is parallel to ground, hands in loose fists near chin. Engage abs to stabilize as you hop onto right leg, kicking left leg forward (as shown); finish with left leg up, knee bent, thigh parallel to ground. Repeat kick on opposite side for 1 rep. Continue, alternating sides, for one minute.

ABS SPRAWL

Works: abs, back, thighs
Sit with back at a 45-degree angle, knees bent, feet 6 inches off ground, holding knees with both hands to start. Hold for two seconds, then release knees, extending legs and arms (as shown) for two seconds. Return to start for one rep. Continue for one minute.

READY, SET, GO

Works: butt, thighs, hamstrings
Stand with feet hip-width apart, left foot in front of right. Crouch until left thigh is parallel to ground, left heel on ground, right leg extended with heel lifted. Rest chest on left thigh; place fingertips on either side of foot (as shown, left). Keeping fingertips on ground, tap right toes to left heel (as shown, right), then back to start for one rep. Quickly drive right leg in and out for 30 seconds. Switch sides; repeat for 30 seconds.

PLANK PUNCH

Works: shoulders, arms, chest, back, abs, butt
Start in plank position with wrists directly beneath shoulders. Engage abs to hold plank as you punch right arm forward (as shown); return to plank. Repeat with left arm for one rep. Continue, alternating sides quickly, for one minute.

POP-UP

Works: shoulders, chest, abs, butt, thighs
Start in plank position, body aligned from head to heels. In one explosive movement, push off ground, landing on feet, knees slightly bent, right foot behind left, arms at shoulder level, elbows slightly bent (as shown). Return to start for one rep. Continue for 30 seconds. Switch sides; repeat for 30 seconds.

LATERAL BURPEE

Works: shoulders, back, abs, butt, thighs
Stand with feet hip-width apart. Jump up (as shown, left), then crouch, placing hands on floor under shoulders (as shown, center). Jump feet out to left side (as shown, right). Hop feet back to center, then jump straight up and return to crouch position. Repeat on opposite side for one rep. Continue, alternating sides, for one minute.

DRAGGING DOG

Works: shoulders, triceps, chest, back, abs, thighs
Lie facedown with arms extended overhead. Drive through toes, and press palms into ground as you bend elbows and drag upper body and hips off ground, coming into Upward Dog (as shown). Reverse sliding motion to return to start for one rep. Continue for one minute.
Sign up for our Jump Start Diet now and get an exclusive Jillian Michaels workout video. Plus, you’ll have access to cool tools to help you slim down, including a daily meal plan, food and workout logs, grocery list, database of extra recipes and a calorie counter. Follow the plan and you can shed 8 pounds in just one month.
For more inspiring healthy food and fit tips, follow SELF on Facebook and Twitter.
Let Jillian Michaels train you! Sign up for our Jumpstart Diet Plan and start losing 2 pounds a week!

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