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Best Workout Foods: What to Eat Before a Workout
Tweet Share on Facebook October 13, 2011 Comment (22)Ample energy and a steady stomach are two keys to a great workout. But people often skip pre-exercise meals due to lack of time or not knowing what to eat, says Manuel Villacorta, registered dietitian and spokesperson for the American Dietetic Association. No more excuses: These tummy-friendly options have ideal amounts of carbs and protein to keep you fueled, and they're easy to prepare on-the-fly.
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Worst Workout Foods: What Not to Eat Before a Workout
Tweet Share on Facebook October 13, 2011 Comment (3)The last thing you want at the gym is an upset stomach, or to tire out 10 minutes in. Reach for the wrong snack and you could doom your workout. Eating foods that sit well and convert to energy efficiently is critical to exercise quality, especially for longer workouts. "Nothing messes up performance like gastrointestinal distress," says Katherine Beals, nutrition clinic director at the University of Utah. To avoid queasiness and hitting the wall, skip these 6 foods before a workout:
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Surprising Gym Time-Wasters: 5 Killers of a Good Workout
Tweet Share on Facebook September 14, 2011 Comment (7)Designing an effective workout regimen isn’t always intuitive. Sometimes, seemingly logical tweaks to intensify a session can have the opposite effect. If you’re aiming to improve results, or simply want to be in and out of the gym in less time, experts say don’t waste a minute on these five things:
1. Time-waster: Spot training
It’s smart to hit the gym with specific goals. But zeroing in on a single body part or muscle group—called spot training—isn't efficient. “The results are limited,” says Craig Ballantyne, strength and conditioning specialist and creator of the Turbulence Training Program, a workout guide for burning fat and building muscle quickly. Take crunches and sit-ups, for example. People often concentrate on these moves to trim and tone the midsection, but “you don’t need [to do] them to see your abs,” says Ballantyne: You need to lose body fat to reveal that six pack Same goes for bicep curls to beef up your biceps or calf-raises to tone your calves. Isolated exercises fall low on the fat-burning scale; even if they help you achieve muscle definition, you probably won’t notice results under the fat. -
6 Warning Signs of a Bad Diet
Tweet Share on Facebook September 2, 2011 Comment (9)These days there's a new diet almost weekly, and it's easy to find their glittering promises alluring. "People are sick of their old habits and being overweight, and they're looking for something new," says registered dietitian Jessica Crandall, a spokesperson for the American Dietetic Association (ADA). But embark on a bad diet and you could pay a price beyond fleeting results. Some diets can cause a range of side effects, from bad breath and frequent urination, to fatigue and slowed metabolism.
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7 Rookie Mistakes to Avoid When Training for a Race
Tweet Share on Facebook May 9, 2011 Comment (1)There's a lot to know when preparing for a marathon, bike race or other athletic event, and it's not all common sense—especially if you're a beginner. But amateurs aren't doomed to bungle the first go. Here, fitness experts share seven novice training missteps to avoid.
1. Training too much, too soon. "Most people get excited about their goal and go all out," says Bellingham, WA-based personal trainer and former Penn State running coach Carol Frazey. But overdoing it can quickly lead to injury and burnout. One way to prevent covering too much ground in the first weeks of training: follow the 10 percent rule. Increase your mileage or minutes each week by no more than 10 percent. That means if you currently run a total of 20 miles per week, you can step it up to 22 miles the next week. Follow this rule of thumb until you reach your maximum pre-race goal mileage, Frazey says. And as a general rule, don't increase distance and intensity in the same week.
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5 Cheap Alternatives to Hiring a Personal Trainer
Tweet Share on Facebook April 7, 2011 Comment (9)If you can't afford a personal trainer—or don't want one—there are a number of exercise and nutrition resources available on the Internet. For some, the convenience and social support of surfing for fitness guidance online can make it just as effective as working with a trainer in person. Here's a guide for how to use (and not to use) today's top online fitness tools.
1. Social Media
Benefits: Social networks like Facebook and Twitter make it easy to get quick fitness tips and news updates, and connect with peers who can offer support and accountability as you work toward your goals.
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8 Ways to Stick to Your Diet While Friends Indulge
Tweet Share on Facebook February 17, 2011 Comment (6)Your boyfriend offers you a gargantuan bowl of his butter-soaked fettuccine alfredo. Your friends hand you a fork and beg you to share the chocolate tower truffle cake at the Cheesecake Factory.
It's tough to stick to a healthy eating plan when those around you are indulging. It's even tougher when they're bent on making sure you indulge, too. But don't stress it. These eight tricks will help you stay on track without alienating the not-so-healthy eaters in your life. Heck, you may even inspire them to join your cause.
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4 Things Women Should Be Doing in Their Fitness Training—But Aren’t
Tweet Share on Facebook February 1, 2011 Comment (8)If your workouts consist of doing light weights and steady-state cardio, you might be in for some bad news: These things alone won’t likely get you the results you’re after, say experts. To increase your fitness level, burn fat, and improve muscle tone, you’ve got to step up your game.
Here are four things women tend to skip that can deliver serious results.
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How to Restart Your Workout Routine After a Break
Tweet Share on Facebook January 6, 2011 Comment (4)Nothing says January like resolving to head back to the gym. But whether you merely paused your fitness regimen for the holidays or you're committing to regular exercise for the first time in months, it can be tough to get back on track.
Don't start spending in the name of fitness, though. Buying fancy fitness gadgets or joining an expensive gym isn't your ticket to a fitter body—at least not initially. A successful fitness program starts with your mind, not your wallet, according to wellness coach Rania Batayneh, who works with clients in San Francisco and Portland. Use these seven tricks to get your head in the game, fast.
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15 Gift Ideas Under $50 for Fitness Buffs
Tweet Share on Facebook December 17, 2010 Comment (2)Whether you're wrapping up some last-minute Christmas shopping for the fitness buff on your list or wondering how you'll tackle your exercise resolutions in 2011, you can't go wrong with one of these budget-friendly fitness buys:
iPod Shuffle, $49 (Apple Store). Hardy and feather-light, the simple 2-gigabyte iPod Shuffle is a gym staple. The built-in clip means no fussing with an armband. Personalize it by having a message engraved when you order online or by uploading a favorite workout playlist.
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