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Beach Workouts
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General/Other
"If your hitting the beach to get a nice tan, you my as well work on the bod at the same time. So here are some good ways to burn some calories on the sand....
*Hit The Waves- Swim for fifteen minutes. As your stamina increases, up your swim time to half an hour.
You can simply do the doggy-paddle or do the butterfly stroke, either way fighting the water's natural tides gives you full body resistance so that all of your muscle groups work together. This beach workout can burn over 350 calories an hour!
*Get Your Heart Pumping- Walk for three minutes, then run or jog for one. Repeat five times. This kind of interval training burns over 250 calories per hour. Aim for a total of twenty to thirty minutes of interval training to start out.
*Cool Down- Cool down with a five to ten minute walk in the sand.
Some extra tips:
**Don't exercise during peak heat, drink water every 15 minutes, and rest if you feel faint.
Anyone else have some beach workout ideas?"
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created by
jillybean
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saved on 7/16/2008
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1
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9.2
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N/A
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Lose Weight with Water
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Diet and Nutrition
"WATER! We all know that the wet stuff is essential for life - but did you know it can help you lose weight?
Water keeps us cool, lubricates our joints and flushes toxins from our bodies, but admit it, how many of us really drink the recommended two litres a day? For those of us who do struggle to drink enough, the great news is that water actually can help you in the battle against the bulge.
Now for the science bit
Your metabolism is the bio-mechanical process that breaks food down and turns it into energy. In a nutshell, it consumes calories. Since metabolism is your best ally in the frontline against weight, you want it to be working at full speed. Water is the fuel that drives metabolism's chemical reactions. So, if you're not drinking enough, you won't burn as many calories as you can. Simple.
Running on empty?
If you're not drinking enough water - at least 4- 8 oz glass/day- here's how your body is being affected:
Your weight loss will slow WAY down.
This is because about 2.5 quarts of water is naturally lost through daily bodily functions such as elimination and sweating. If you don't replenish this water you'll soon become dehydrated, and your metabolism will be among the first to shut down. So, if you're dieting and you can't seem to shift the weight, perhaps it's because you aren't drinking enough water.
Your digestion will suffer. Water is essential for digestion and elimination. Poor digestion means you won't be absorbing the goodness from your food. Your body in turn will send up signals (read: cravings) for food that has minerals your body lacks.
You'll feel 'fake' hunger.
When dehydrated, your body sends out the same signals that prompt you to eat and you may end up answering that response with food. Water will not only curb those hunger pangs, but it will fill you up. Drinking a tall glass of water half an hour before a meal can the void and prevent overeating.
You won't get the full benefit of exercise.
Your metabolism increases with exercise, and as we mentioned earlier, water is essential to maximise your metabolism. Drink plenty of water before, during and after your workout.
How much H2O should you drink?
You should consume about 2- 2.5 qts of fluids a day, most of which should be noncaffeinated, as caffeine is a natural diuretic. This amount is recommended for maintaining your daily fluid requirements. If your aim is to lose weight, add another 12 oz to that and you'll aid your metabolism and help create new muscle weight.
You know you're drinking enough water if your urine is clear and odorless (not including your first urination of the morning).
But sorry folks, even though it's technically fluid, alcohol can't be included in your daily intake. That's because alcohol is dehydrating - so if you are going to have a drink or two, offset each one with an 8 oz glass of water."
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created by
runningbear
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saved on 7/4/2008
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3
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14.7
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100 %
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Weight Loss Tips
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Diet and Nutrition
"If you are looking to lose some weight, do it the right way in order to see lasting results!
1. Never crash diet to lose weight- When you lose weight rapidly your body is typically only losing glycogen (carbohydrate) and water weight, not fat. Your body thinks that it's starving and reduces its metabolic rate, which makes it harder for your body to burn each calorie. Then when you start eating normally again, your body stores as much food as it can into your fat cells in case of another “famine.”
2. Substitute foods instead of eliminating them- Although many people feel that “diet” or “reduced fat” foods are not as good as the original, it can be a big help to buy less fatty snack foods. Try out different reduced fat brands and you may find something that you like even better than the original. The key is making sustainable changes - if you can't live without tortilla chips, trying to eliminate them entirely from your diet won't work. Making the change to a lower-calorie reduced fat tortilla chip can make a noticeable change in total calories consumed over time.
3. Drinks- Cutting soda out of your diet completely can save the average person 360 calories or more each day. Even diet soda, fruit juices, and whole milk can add unnecessary calories to your daily intake. Instead, drink lots of water.
4. Weight loss = healthy diet and moving around- Getting up, moving around, and exercising will reduce the amount of food that you will need to cut back on. There are obviously many opportunities to be athletic and active (i.e. sports teams, the gym, going for a jog, etc.) but these aren't the only ways to increase your activity level. You can walk to school, bike to work, walk up and down the stairs a few times before you take a shower, take an extra lap or two around the grocery store.
5. Gradual changes are best for losing weight- Gradually ease into your diet. Small changes are easier to stick with than drastic ones. Start by always leaving a little extra on your plate, or drinking water instead of soda. Smaller changes are also more likely to remain with you when the duration of your diet is complete.
6. Don't overeat- If you're full or satisfied, stop eating. There's no need to eat until your stomach feels like it's going to explode. Also, keep in mind that it takes a while for the nutrients in your food to enter your bloodstream, and circulate to the nerve centers in your brain that regulate appetite. Eating slowly is helpful in this regard--you give your body a chance to recognize that you've had enough to eat.
7. Try not to banish certain foods when dieting- Don't tell yourself that you can NEVER have something again because you will immediately crave it. People need to eat fats to be healthy as well, just make sure that you're eating them in moderation, and maybe try to balance out a fatty food you ate earlier in the day by choosing celery sticks over chips for your snack.
8. Successful wei"... read entire tip
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created by
jillybean
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saved on 6/17/2008
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1
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11.5
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100 %
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How Do Celebrities Stay So Thin?
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Diet and Nutrition
"HOW DO CELEBRITIES STAY SO THIN?
Ray Salomone
www.GrecoRomanWellness.com
Not a day goes by, and I do mean not a day, when I’m not asked, “How do celebrities stay so thin?” The answer to this is long overdue and sure to rattle more than a few cages.
Over the years I’ve worked with many Hollywood types and the reality is, either they, or someone who pays their bills, have nearly unlimited financial resources to pursue their goals. They are not working real jobs or pursuing studies. They are devoted entirely to looking the absolute best they can in the shortest time possible. They are prepared to do whatever it takes to reach their goals. They hire a nutritionist, a masseuse and a personal trainer. Nannies and nurses care for their kids around the clock. Assistants do their shopping and other errands. When I am hired to get someone in shape for a movie or a photo shoot, the environment takes on that of a training camp, similar to a boxer in preparation for a championship fight. Everything we do is laser focused on helping the client lose fat, define muscles and create a vibrant look that will sell movie tickets or magazines. I’ve been known to train some clients six hours a day for a month or more.
It’s an awesome environment to be around and one I always look forward to joining, but the reality is, it’s not reality. It’s an artificial and temporary world created by publicists, producers and directors all with so much on the line. Done correctly, this “training camp” can help a celebrity transform themselves in only a matter of several weeks. The results can be seen all around us in magazines, entertainment shows and coursing through the internet. One day a celebrity will look very average and just a short time later they appear to be a totally different person. I will not name names, but I’m sure you’ve come up with a few already. There is such a transformation going on right now and in a matter of weeks, you’ll be unable to escape the photos and video images of this celebrity as they make the rounds announcing the arrival of “My New Body.”
If you have the money and the time, you can do this as well. But the facts on the ground state that most of us can’t do this. Jobs, school, kids and bills all vie for your attention.
There is also the “gray” area surrounding all this that doesn’t get talked about often.
Celebrities have access to almost every type of “supplement” under the sun. They range from mild appetite suppressants to potential lethal doses of metabolism boosters. These pills are thrust towards them by handlers, preaching endorsements from other celebrities, touting the “miracle” effects of these pills. As I only write and speak from experience, I’ve taken many of these pills over the years, partly out of experimentation, mostly from ignorance and stud pity. I made a pact several years ago to swear off these products, even as far down the chain as protein powders and energy bars. The results are less quick, but longer"... read entire tip
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celebrities, supplemets, exercise, fat loss, weight loss
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created by
Ray
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saved on 6/15/2008
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3
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29.3
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100 %
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How to get your butt beach ready....
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Strength Training
"Beginner: Single-Leg Pelvic Thrust
1. Lie on the floor with knees bent 90 degrees, feet on floor. Place arms at sides, palms down.
2. Extend left leg 3 inches off floor with foot flexed. Engage your glutes and lift hips toward the ceiling, keeping your upper back on the floor.
3. Hold for 2 counts, then lower hips. Complete 8 times; switch legs and repeat.
Intermediate: Waddle
1. Stand with feet shoulder-width apart, toes pointed out. Bend knees 90 degrees into a squat, elbows bent at your sides.
2. Keeping weight balanced over your heels, step forward 3 inches with right foot, then follow with your left.
3. Staying in the same position, step backward with your right foot, followed by the left foot. Repeat 8 to 10 times total.
Advanced: Split Jumps
1. Stand with feet hip-width apart. Place your right foot forward and bend knees 90 degrees into a lunge.
2. Bend elbows, bringing your right hand back and your left hand forward into runner's arms.
3. Jump up to quickly switch legs and arms. Land softly and continue alternating legs and arms for 10 reps."
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created by
jillybean
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saved on 6/13/2008
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1
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8.6
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100 %
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How to keep those abs flat!
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Diet and Nutrition
"It's summer and the last thing you want is for your stomach to be bloated when you slip on that teeny bikini or bathing suit. So, here are some tips to prevent that from happening....
Avoid these foods before you plan on taking off any clothes that will be showing your bod:
* Broccoli
* Baked beans
* Cabbage
* Carbonated drinks
* Cauliflower
* Chewing gum
* Hard candy
To prevent your Abdominal muscles from distention:
* Tighten your abs by pulling in your stomach several times during the day
* Do sit-up exercises"
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created by
jillybean
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saved on 6/11/2008
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2
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18.9
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100 %
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How to Fit Exercise in
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General/Other
"When you work or have other obligations, it may become difficult to fit in as much exercise as you may like. So, if you haven't been able to get to the gym as much as you would like, it does not mean you can still fit some exercising in. For instance....
*When you are watching TV at home, decide to do push-ups/sit-ups during the commercial break. You will be surprised how much you can accomplish in a short amount of time, and you won't feel as guilty for just sitting on your bottoms the whole night.
*Instead of driving to a close by store or restaurant to pick up food....WALK. I decided to try this out over the weekend, and it makes you feel good!
*Even if you don't have time or energy to go to the gym for as long as you would like, don't let that stop you from going. Go for twenty minutes and do some cardio. Maybe it's not as much exercise as you would like to have, but it's better than nothing at all!
Does anyone else have some ideas of how to sneak exercise in during your day?"
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created by
jillybean
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saved on 6/9/2008
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1
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9.9
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100 %
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How to add more fiber to your diet
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Diet and Nutrition
"1. Eat cereal every day for breakfast. Ideally, aim for a whole grain cereal with at least 4 grams of fiber a serving. Healthy, high-fiber cereals you might want to consider include Kellogg's All-Bran Original, Kashi GOLEAN, and Kellogg's Raisin Bran.
2. Eat two apples every day. Not just to keep the doctor away, but because apples are a good source of soluble fiber.
3. Make a yogurt mix once a week for breakfast. Take a container of yogurt and mix in 1/3 cup All-Bran cereal, 1 tablespoon ground flaxseeds, and 5 strawberries which adds up to 12 grams of fiber.
4. Make baby carrots and broccoli dipped into low-fat ranch dressing your afternoon snack a few days a week. There are 5 grams of fiber in each cup of veggies.
5. Switch to whole grain crackers. You'd never think a tiny cracker can make a difference, but one regular whole wheat cracker has 1/2 gram of fiber. Ten crackers give you 5 grams of fiber. .
6. Mix your regular cereal with the high-fiber cereal. Instead of eating an entire bowl of All-Bran mix it with an equal amount of Apple Cinnamon Cheerios or another flavored cereal.
7. Add chickpeas to your next salad. A quarter cup adds an additional 5 grams of dietary fiber.
8. Make sure that the first ingredient in whole grain products has the word "whole" in it, as in "whole wheat," or "whole grain." If it says multi-grain, seven-grain, nutra-grain, or enriched wheat, it's not whole wheat, and is lacking some fiber."
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created by
jillybean
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saved on 6/9/2008
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3
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14.9
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N/A
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Spotting a "Fad" Diet!
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Diet and Nutrition
"There are literally hundreds of different diets that have at one time or another been promoted as the best approach to losing weight. Unfortunately, most of them, in their efforts to succeed, involve omitting certain foods, and sometimes even entire food groups (for example, high-protein dietshigh-protein diets suggest significantly reducing the percent of carbohydrates in the diet, an important component of the recommended eating guidelines based on the food pyramidfood pyramid).
Fad diets take form in many ways. low-fat, low-carbohydrates, high-protein, or focusing on one particular food item such as grapefruit. These diets lack major nutrients such as dietary fiber and carbohydrates, as well as selected vitamins, minerals, and protective phytochemicals, such as antioxidants (substances found in vegetables, which are protective against disease). Over the long term, by not receiving the proper amounts of these nutrients, you may develop serious health problems later in life.
For the food groups that these diets do permit, the proportions are either well above or well below those recommended by major health organizations such as the American Heart Association and the American Dietetic Association, as well as the Surgeon General and the U.S. Department of Agriculture.
Some common claims of these diets include blaming particular hormones for weight gain, suggesting that food can change body chemistry, or touting or banning a particular food. However, they all have one thing in common: They offer only a temporary solution to what for many people is a lifelong and chronic condition. Once the diet is stopped, the lost weight is usually regained quickly. This is because none of these diets teach you how to eat righteat right.
How Do I Spot a Fad Diet?
While there is no set approach to identifying a fad diet, many have the following characteristics:
Recommendations that promise a quick fix.
Dire warnings of dangers from a single product or regimen.
Claims that sound too good to be true.
Simplistic conclusions drawn from a complex study.
Recommendations based on a single study.
Dramatic statements that are refuted by reputable scientific organizations.
Lists of 'good' and 'bad' foods.
Recommendations made to help sell a product.
Recommendations based on studies published without review by other researchers.
Recommendations from studies that ignore differences among individuals or groups.
Eliminating 1 or more of the 5 food groupsfood groups.
Devoting yourself to a lifestyle that includes regular exercise and eating a proper diet with moderate portions is still the best method to lose weight and to keep it off. Most people who make the change from a typical high-fat diet and sedentary lifestyle to one that follows a diet based on the recommended food pyramid will slowly and safely lose weight."
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diets, weight loss, nutrition, balance
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created by
runningbear
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saved on 6/8/2008
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4
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18.1
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100 %
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Get Bikini Ready
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General/Other
"Bikini season is only months away, so its time to get that bod toned, sculpted and ready to strut your amazing self down a sandy beach in an itsy-bitsy two piece. To find out how to get your body in tip-top shape for beachwear, ELLE Canada enlisted the help of Jenn Scott, a trainer for Beach Body Boot Camp to give us the ten best exercises to target problem areas for bikini season. To get the ultimate beach body, she recommends doing the following exercises 3 times per week with 1-minute bursts or cardio in between, such as jumping jacks, stair running or running on the treadmill. Remember to stretch all major muscle groups in the body after your workout to keep muscles long and lean. Hold each stretch for 10 slow, deep breaths.
Advertising
1. Work that tush! Single Leg Squats --Sculpts the glutes.
Stand on one leg with opposite toes touching lightly beside supporting foot for balance. With hands on hips squat down as though you were sitting onto a chair. Keep chest and eyes up, an arch in the lower back and ensure the knee does not go beyond the front toe. Allow the muscles of the supporting leg to do most of the work as you squat down slowly and come back to standing by contracting the glute muscles. Breathe in as you squat down and out as you stand up. Repeat this movement for 20 reps on each leg.
2. Tone your tummy! Ab Circles on the Ball -- Sculpts the entire mid-section.
Sit on a stability ball with lower back supported by the ball. You may do this exercise with feet resting against the wall for balance. With hands at the temples, begin with a side bend to the right, then arch back and come full circle through a side bend to the left and then up to your starting position. Perform 10 continuous circles to the right, followed by ten circles to the left. Breathe in for the first half of the circle and breathe out for the second half. Concentrate on contracting the muscles of the abdomen through the entire range of motion.
3. Firm your backside! Lying Ball Raise -- Sculpts the glutes.
Lie face down on a mat with legs stretched and turned out, toes pointed and holding a small stability ball between the ankles. Rest the forehead on the hands. Keeping legs stretched and squeezing the ball between the ankles, contract the glute muscles to raise the ball off the ground as high as possible (most likely a few inches). Try not to use the upper body at all: Focus on allowing the lower body to perform the movement. Breathe out as you lift the legs and in as you lower. Raise the ball slowly and lower to ½ an inch off the ground. Perform 15 repetitions, rest and repeat.
4. Get fierce legs! Jumping Lunges -- Sculpts the entire leg.
Stand with the back facing an exercise bench or chair. Place the toe of the back leg on the bench with legs in a wide lunge (holding dumbbells or with hands on the hips). Keeping the back toe on the bench, lunge down with the front leg and then explode into a single leg jump and land softly, wo"... read entire tip
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exercise, bikini ready
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created by
lizette11216
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saved on 6/6/2008
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2
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18.4
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100 %
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