Lunes, Pebrero 22, 2016
6 Ways to Upgrade a Basic Squat
Five squat variations so you can chisel your core and build a better butt
Sabado, Pebrero 20, 2016
Biyernes, Pebrero 19, 2016
A Faster Metabolism at Any Age
You'd like to do something—anything—to speed up your metabolism, but it's out of your control. Right? Not quite. Although genetics and your age both play a role, recent studies suggest you have plenty of say over how well your metabolism—which involves your body's ability to break down food into usable energy—functions.
In fact, you can all but negate the metabolic slowdown that happens after 40 by tweaking your diet, exercise, and sleep habits. "Think of your body as an engine—your metabolism is the rate at which your engine runs," explains Scott Isaacs, MD, an endocrinologist in Atlanta and author of Hormonal Balance: How to Lose Weight By Understanding Your Hormones and Metabolism. "By making adjustments to these three elements, you can actually make your engine rev higher."
The eating and exercise plans on these pages were designed to keep your metabolism humming to the tune of up to 10 pounds off in 21 days. Read on for the keys to not only losing, but losing for good.
Key 1: Eat early
Your basal metabolic rate—the number of calories your body burns at rest—is based on things like age, height, and body type, so there isn't much you can do to alter it. But there is a lot you can do to change the number of calories you burn above that, beginning with your diet. Specifically: Eat breakfast.
We already know the reasons you may not want to (you don't have the time/energy/stomach for it), but leaving for work on an empty stomach is like hitting the pause button on your metabolism. Here's why: When your brain senses your stomach is empty, it sends a message to your cells to conserve energy in case another meal doesn't arrive. In other words, your body holds onto the fat stored in your cells instead of helping you burn it off.
"Breakfast triggers a process called thermogenesis, where the body signals the brain to activate the metabolic process of turning food into energy," says Mark Hyman, MD, author of The Blood Sugar Solution.
Key 2: Eat often
To keep your metabolism humming, Dr. Hyman suggests eating small meals every three or four hours. Aim to make each of those meals at least one-quarter protein—whether it's animal protein, beans, or dairy, says Marissa Lippert, RD, who designed the eating plan on page 39. A recent study in the journal Neuron suggests that consuming protein stimulates the cells responsible for switching on the body's calorie-burning mechanism.
Foods high in sugar and processed carbs, on the other hand, can lead to another problem: insulin resistance. "As we get older, it's crucial to pay attention to how much sugar we're consuming," says Diane Kress, RD, author of The Metabolism Miracle. "Too much messes with your metabolism by causing your body to store extra calories as fat."
Key 3: Sweat off the weight
Even more important? Exercise. "Not only does it affect your metabolism while you're doing it, but research shows you can keep burning calories up to 24 hours after you finish because your metabolism stays elevated," Dr. Isaacs says.
That's especially true if you challenge yourself: A new study in the journal Cell Metabolism suggests that intense bouts of exercise can "turn on" genes responsible for energy metabolism. Researchers found that the activation of these fat- burning genes was higher in cyclists who pedaled at 80 percent of their aerobic capacity versus those who did a more moderate cycling session at 40 percent. So although you can't permanently change your DNA (if only!), experts say exercise can fire up certain genes that initiate the fat-burning process.
Exercise is particularly helpful once you pass the age of 40, when your metabolism naturally begins to slow down. Experts used to believe it slowed due to an inevitable loss of muscle mass. However, a study in the journal The Physician and Sports Medicine found that fit women ages 41 to 81 who continued to exercise four to five times a week as they got older had little change in body composition. The real reason you lose muscle with age? You stop using it. "We now know that women who keep up a regular vigorous fitness routine don't experience the metabolic decrease," Dr. Isaacs says.
Key 4: Sleep away the pounds
No, it's not your imagination. Too little sleep can cause you to gain—and not just because you're spending those extra waking hours in front of the TV nursing a bag of chips. Research suggests that people who sleep two-thirds of their usual amount (five hours instead of eight, say) eat an average of 549 extra calories the following day without realizing it. Experts believe this is because too few zzz's upset the balance of important appetite-regulating hormones.
But that's not all: A Swedish study found that even one night of disrupted sleep can cause the body to burn up to 20 percent fewer calories the following day. "Sleep deprivation impacts multiple hormones related to metabolism," Dr. Isaacs says. "Resistance to leptin—a hormone that regulates body weight—increases, while levels of ghrelin, a hormone that signals to your brain that you're hungry, also increase."
Aim for seven to eight hours of pillow time a night, advises Dr. Hyman. "Just a small change in your sleep schedule can make a big difference in your health." Not to mention your ability to burn calories.
In fact, you can all but negate the metabolic slowdown that happens after 40 by tweaking your diet, exercise, and sleep habits. "Think of your body as an engine—your metabolism is the rate at which your engine runs," explains Scott Isaacs, MD, an endocrinologist in Atlanta and author of Hormonal Balance: How to Lose Weight By Understanding Your Hormones and Metabolism. "By making adjustments to these three elements, you can actually make your engine rev higher."
The eating and exercise plans on these pages were designed to keep your metabolism humming to the tune of up to 10 pounds off in 21 days. Read on for the keys to not only losing, but losing for good.
Key 1: Eat early
Your basal metabolic rate—the number of calories your body burns at rest—is based on things like age, height, and body type, so there isn't much you can do to alter it. But there is a lot you can do to change the number of calories you burn above that, beginning with your diet. Specifically: Eat breakfast.
We already know the reasons you may not want to (you don't have the time/energy/stomach for it), but leaving for work on an empty stomach is like hitting the pause button on your metabolism. Here's why: When your brain senses your stomach is empty, it sends a message to your cells to conserve energy in case another meal doesn't arrive. In other words, your body holds onto the fat stored in your cells instead of helping you burn it off.
"Breakfast triggers a process called thermogenesis, where the body signals the brain to activate the metabolic process of turning food into energy," says Mark Hyman, MD, author of The Blood Sugar Solution.
Key 2: Eat often
To keep your metabolism humming, Dr. Hyman suggests eating small meals every three or four hours. Aim to make each of those meals at least one-quarter protein—whether it's animal protein, beans, or dairy, says Marissa Lippert, RD, who designed the eating plan on page 39. A recent study in the journal Neuron suggests that consuming protein stimulates the cells responsible for switching on the body's calorie-burning mechanism.
Foods high in sugar and processed carbs, on the other hand, can lead to another problem: insulin resistance. "As we get older, it's crucial to pay attention to how much sugar we're consuming," says Diane Kress, RD, author of The Metabolism Miracle. "Too much messes with your metabolism by causing your body to store extra calories as fat."
Key 3: Sweat off the weight
Even more important? Exercise. "Not only does it affect your metabolism while you're doing it, but research shows you can keep burning calories up to 24 hours after you finish because your metabolism stays elevated," Dr. Isaacs says.
That's especially true if you challenge yourself: A new study in the journal Cell Metabolism suggests that intense bouts of exercise can "turn on" genes responsible for energy metabolism. Researchers found that the activation of these fat- burning genes was higher in cyclists who pedaled at 80 percent of their aerobic capacity versus those who did a more moderate cycling session at 40 percent. So although you can't permanently change your DNA (if only!), experts say exercise can fire up certain genes that initiate the fat-burning process.
Exercise is particularly helpful once you pass the age of 40, when your metabolism naturally begins to slow down. Experts used to believe it slowed due to an inevitable loss of muscle mass. However, a study in the journal The Physician and Sports Medicine found that fit women ages 41 to 81 who continued to exercise four to five times a week as they got older had little change in body composition. The real reason you lose muscle with age? You stop using it. "We now know that women who keep up a regular vigorous fitness routine don't experience the metabolic decrease," Dr. Isaacs says.
Key 4: Sleep away the pounds
No, it's not your imagination. Too little sleep can cause you to gain—and not just because you're spending those extra waking hours in front of the TV nursing a bag of chips. Research suggests that people who sleep two-thirds of their usual amount (five hours instead of eight, say) eat an average of 549 extra calories the following day without realizing it. Experts believe this is because too few zzz's upset the balance of important appetite-regulating hormones.
But that's not all: A Swedish study found that even one night of disrupted sleep can cause the body to burn up to 20 percent fewer calories the following day. "Sleep deprivation impacts multiple hormones related to metabolism," Dr. Isaacs says. "Resistance to leptin—a hormone that regulates body weight—increases, while levels of ghrelin, a hormone that signals to your brain that you're hungry, also increase."
Aim for seven to eight hours of pillow time a night, advises Dr. Hyman. "Just a small change in your sleep schedule can make a big difference in your health." Not to mention your ability to burn calories.
You've Definitely Broken at Least One of These States' Bizarre Anti-Sex Laws
Get out the orange jumpsuit.
Huwebes, Pebrero 18, 2016
The Scientific Reason Why You Suddenly Got All Emo During Yoga Class
Your mind and body are really connected.
Puma Has Hired Kylie Jenner for Their New Women's Training Campaign
Puma Has Hired Kylie Jenner for Their New Women's Training Campaign
The Best Exercise to Sculpt Your Legs
These small pulses might not feel like much, but they make a huge difference in toning the muscles throughout your legs, especially your hips. Watch this video to see a FlyBarre instructor demonstrate how to do a leg pulse exercise for lean stems.
Miyerkules, Pebrero 17, 2016
The Most Inadvisable Things Celebrities Have Done to Lose Weight
These have as much credibility as "Kanye's Workout Plan."
Martes, Pebrero 16, 2016
Lunes, Pebrero 15, 2016
7 Reasons Why V-Day Sex Is the Best Kind of Sex
It's national I'm Having Sex Day, people. Pay some respect.
6 Women Share How Getting Fired Was a Blessing in Disguise
" I am convinced it is one of the most important things that ever happened to me."
More Women Than Ever Are Watching Porn: Let's Discuss
Plus, find out how it's affecting our sex lives.
You're More Likely to Get Lucky if You're Listening to Music
Science says jamming out will get you all sorts of turned on.
If This Is What a Broke Girl's House Looks Like, You Can Have Our 401(k)
Take a tour of Beth Behrs' enviable crib.
Developing an Emotional Connection with Customers: Insight From HP's CMO, Antonio Lucio
As the next article in my CMO Insight Series, I interviewed Antonio J. Lucio, the former CMO of VISA and the new CMO of HP, when Hewlett-Packard separates into two companies in November. What emerges from his interview is insight into what it takes to be a true global marketing leader and the importance of generating deep insight into the world's people, customs, and cultures, through reading, travel, and learning.
Miyerkules, Pebrero 10, 2016
Martes, Pebrero 9, 2016
The Best Running Shoes for Spring 2016
Health's fitness editor picks the road and trail sneakers that will rock your world.
Lunes, Pebrero 8, 2016
A Full-Body Cardio Move That Blasts Fat
This exercise requires that you get into a modified plank pose, alternating tapping your feet out on each side. Watch this video for a demonstration on how to do a full-body cardio move. You will feel the burn in your arms, shoulders, core, and legs.
Sabado, Pebrero 6, 2016
On Being A Foreign, Female Entrepreneur In India: Monsoon and Beyond
Doing business in India is very different to doing business anywhere in the world - from language barriers to the country's infamous reams of bureaucracy; it's a tough place for most entrepreneurs. Throw in the foreign and female cards, and you've got a whole new experience. Designer Vera Fritsch of Monsoon and Beyond spoke about why she decided to start her business in India, some of the challenges she's faced and what the government could do better.
Biyernes, Pebrero 5, 2016
Huwebes, Pebrero 4, 2016
10 Men and Women Share the Most Times They've Had Sex in One Day
You'll be impressed--and maybe a little concerned.
Miyerkules, Pebrero 3, 2016
A Quick Cardio Move You Can Do Anywhere
This is a great move to throw into your strength training routine if you want to add some cardio into the mix. It involves no equipment so you can do it anywhere. Watch this video for a demonstration on how to do heel clicks.
Martes, Pebrero 2, 2016
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