Some of the best weight loss exercises
Here’s a rundown of the some of the best weight loss exercises according to www.superskinnyme.com. Visit their site to see how many calories you’ll burn doing these exercises based on your weight, and lots more useful information.
Running (treadmill or outdoors) is the best weight loss exercise. Running is one of the most efficient methods of burning calories. For every mile you run, you burn approx. 100 calories.
2. Elliptical Trainer
The elliptical trainer combines the cardio of running with resistance and it is low impact. Another positive is that burning the equivalent amount of calories as running feels easier on the elliptical.
3. Cross-Country Skiing
Cross-country skiing (machine or outdoors) is a fantastic endurance sport, calling on every major muscle group.
Rowing offers a cardio and resistance training workout lasting between 20 and 40 minutes. Just make sure most of your power driving the stroke comes from the large muscle of the thighs – not the upper body (a common mistake).
5. Step Aerobics
Step Aerobics targets legs, hips and glutes. It is an intense calorie-burning exercise. Calories burned during this weight loss exercise depends on speed and step height.
Bicycling (stationary or outdoors) targets thighs and calf muscles. Effectiveness for weight loss depends on speed and resistance/incline.
Swimming is an excellent full-body weight loss exercise. Water supports the body. Thus, less stress is placed on joints – low-impact. Brilliant for those with injuries.
Some fitness myths that are doing more harm than good
Business Insider magazine produced a list of 11 Myths about fitness. Here, we produce just a few of them. For the full list and more details, go to: www.businessinsider.com
Myth: To stay in shape, you only need to work out once or twice a week.
Truth: Once or twice a week won’t cut it for sustained health benefits.
“A minimum of three days per week for a structured exercise program” is best. Technically, you should do something every day, and by something, we mean physical activity — just move. Because we’re finding more and more that the act of sitting counteracts any of the activity you do.”
Myth: The best time to work out is first thing in the morning.
Truth: The best time for a workout is whatever time allows you to exercise most consistently. Ideally, you want to make physical fitness a daily habit.
Myth: Weight lifting turns fat into muscle.
Truth: You can’t turn fat into muscle. Physiologically speaking, they’re two different tissues. What weight training really does is help build up the muscle tissue in and around any fat tissue. The best way to reduce fat tissue is to eat a healthy diet that incorporates vegetables, whole grains, lean proteins and healthy fats, like olive oil and fish.
Myth: Exercise is the best way to lose weight.
Truth: “In terms of weight loss, diet plays a much bigger role than exercise,” says University of Texas exercise scientist Philip Stanforth. That said, being active regularly is an important part of any healthy lifestyle.
Myth: Weight training is for men.
Truth: Weight training is a great way to strengthen muscles, and has nothing to do with gender. That said, women produce less testosterone on average than men do, and studies suggest that hormones play a role in determining how we build muscle.
Myth: Sports drinks are the best way to re-hydrate after a workout.
Truth: Most sports drinks are just sugar and water. Instead, experts recommend refueling with plain old water and high-protein snacks, since studies suggest protein helps recondition muscles after a workout.
Best Health and Wellness books of 2017 (so far)
The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life
Mark Manson,in this no-holds-barred book, tries to share how we can become better, happier people by not thinking positive all the time. $14.99
The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workout and the Rest of Your Life
In his new book, Matt Frazier details how athletes can perform better on whole plant foods and even shares 150 vegan recipes that are affordable and quick to get on the table. $9.99
Healthy Gut, Flat Stomach: The Fast and Easy Low-FODMAP Diet Plan
Written by Los Angeles Lakers nutrition consultant Cate Shanahan, this book outlines the importance and results of eating a diet based on many traditional cuisines: fresh foods, fermented and sprouted foods, meat on the bone and organ meat. $16.65
Naturally Nourished: Healthy, Delicious Meals Made with Everyday Ingredients
This book by Sarah Britton will come in handy on those busy weeknights when you need something quick and easy (and healthy) to eat. $20.39
The Laura Lea Balanced Cookbook: 120+ Everyday Recipes for the Healthy Home Cook
With over 120 approachable, comforting, make-ahead recipes, this first cookbook from the creator of the popular “LLBalanced” website reaffirms that balance is possible. You can find the joy, relaxation, and healing of cooking for yourself, family, and friends during these frenetic times. $20.40