3 Weight Loss Tips for Men

If you’re a man who’s trying to lose weight and get fit, you’ve probably noticed that most of the books, magazines, and programs on these subjects aren’t really aimed at you. Most are for women. And the others seem to have bodybuilders and competitive athletes in mind—not regular guys who simply want to get in shape.

But your needs are different than those of women, and the fitness strategies you should follow aren’t the same as those of a bodybuilder. This article is for YOU. It will tackle three of the most common questions regular guys have about weight loss:

1. How fast is too fast to lose weight?
2. How should I eat or exercise when I’m trying to build some muscle and also lose some fat?
3. Should I eat more than 1,200 calories to avoid “starvation mode” problems?

I’m losing weight faster than my wife. Is this normal, and how fast is too fast? 
It’s true that many men can and usually do lose weight faster than women, but this isn’t entirely good news. For one thing, if you share your life with a woman who is also trying to lose weight, you might need a few lessons in domestic diplomacy when she gets frustrated at your seemingly easy and fast results. For another, one of the main reasons that you do lose weight more easily turns out to be a double-edged sword.

The fat that’s easiest to lose is the fat stored in the upper body, particularly within the abdominal area—the infamous male beer belly. Men tend to store more fat in this area and less fat in the hips and thighs, while women tend to do the opposite. The “intra-abdominal” or “visceral” fat that makes up that beer belly (it’s stored underneath the abdominal muscles) is more metabolically active, which means that it’s the fat your body burns first.

The flip side of this “advantage” is that metabolically active fat is dangerous to your health. It’s associated with a higher risk for heart disease, stroke, and many other health problems. So while it may be easier to lose this fat, it’s also more crucial to your health that you do so—now! That large waist puts you at much higher risk of health problems than people who store weight in the lower body. So don’t put it off.

But you don’t need a six pack to greatly reduce your health risk. What you want is to lose your keg—to be able to lay down flat on your back without your stomach sticking up higher than your rib cage.

The other things that help men to lose weight more easily, such as more muscle mass and more testosterone, can be used to your advantage when it comes to shedding that dangerous visceral fat—but only if you use those muscles— by doing plenty of cardio exercise and strength training along with watching your diet.

Although you will have weeks where you lose more weight, and weeks when you lose little to nothing, the ideal rate of weight loss for men is still between one-half and two pounds per week (towards the higher end if you have more than 40 pounds to lose and the lower end if you are closer to your goal weight).

To learn more about the weight loss differences between men and women, read ”Gender: Does it Really Make a Difference?”.

I’m trying to build muscle and also lose fat. Do I need to eat more protein or avoid cardio? 
No. Eating extra protein doesn’t build muscle tissue and, unless you’re doing something excessive, cardio exercisewon’t cause you to break down muscle tissue.

You do need adequate protein intake so that your body can repair and rebuild your muscles after exercise—that’s when the growth in size and performance actually happens. But a diet that provides 15%-35% of total calories from protein is plenty to meet this need, and there’s no muscle building advantage to eating more than this amount of protein. People who do a lot of strenuous physical activity, either as work or as extended bouts of training or exercise, may do better to stay towards the higher end of that recommended protein range, but there’s no evidence to suggest that going over 35% is necessary or beneficial. It’s the work that your muscles to do (specifically, working to fatigue when weight training) that induces muscle growth and development—not how much protein you eat.

How much cardio exercise you should do, and when to do it, is a more complicated question. During extended bouts (over 45 minutes) of moderate to high intensity cardio exercise, your body will gradually increase the percentage of protein (stored in your body as muscle tissue) it uses for fuel. When exercise goes on for 90 minutes or more, the amount of energy provided by protein can be as high as 10-12%, compared to the normal 1-2%. So, doing cardio exercise for longer than 45 minutes at a time may be counterproductive if you are trying to increasemuscle mass. The best bet for burning maximum calories without sacrificing muscle mass would be shorter, 20-40 minute bouts of higher intensity cardio exercise; interval training, or High Intensity Interval Training (HIIT) would be ideal.

Timing of exercise and meals can also be important here. The most significant period for recovery from both strength training and cardio exercise is the first two hours after your exercise ends. That’s when your body is really primed to use what you eat to replace the fuel reserves you used up during your workout. If your goal is to add or maintain muscle mass, the best thing you can do soon after your strength workout is to have something to eat—ideally, up to 300 calories with a 3-1 ratio of carbs to protein. A few examples might be: a protein or energy bar, a smoothie (made with fruit juice, yogurt and/or protein powder), yogurt with some fruit, or half a sandwich (peanut butter or turkey, for example) on whole grain bread.  Try to do your cardio on different days, or a few hours before or after your strength training, to ensure you have maximum energy available for your strength workout and keep your cardio exercise from using too much protein for fuel. For more details on the topic of losing weight whilebuilding muscle, click here.

Is it true that men need to eat more than 1,200 calories each day to avoid “starvation mode?”
For many men, 1,200 calories per day will be too low. Because men typically have more muscle mass than women (a function of higher testosterone levels), men and women who weigh the same will have different metabolic rates and calorie requirements. On average, this difference usually works out to about 250-300 calories per day. Therefore, the minimum calorie requirement necessary for maintaining a high metabolic rate will be closer to 1,500 calories per day for most men, and your SparkDiet program should reflect this. Keep in mind that this is usually the minimum—eating fewer calories will result in other problems collectively known as “starvation mode,” which can also hurt your weight loss efforts. Learn more about “starvation mode” here.

25 Cheap Foods that are Good for You!

Watching your wallet and your waistline can be tricky. Eating right is easy when money is no object, but a trip to the supermarket often yields frustration for healthy eaters on a budget (which is most of us!). Fruits, vegetables, whole grains and lean protein are on your list, but they’re so much pricier than Ramen noodles, frozen pizzas and bottles of soda! 

Sure, some healthful foods are more expensive, but the same rules of smart shopping apply: Price compare, be flexible about brands and choose larger sizes to save money per serving.

To help make your next shopping trip a breeze, but we’ve scanned the shelves and roamed the aisles to find 25 foods that are nutritious and affordable. (Prices from Safeway.com, March 2009, Greater Philadelphia area. These prices will vary according to location.)

1. Canned salmon: $2.89 for 14.75 ounces (59 cents per serving)
Get your Omega-3’s for less. Salmon is full of these healthy fats, which help lower cholesterol and prevent heart attacks. 

2. Chicken breasts: $3.49 per pound (87 cents per serving)
Easy-to-prepare, chicken is full of lean protein, which helps keep you fuller longer.

3. Natural peanut butter: $3.39 for 16 ounces (42 cents per serving)
Skip the sugary, processed varieties and spread the real stuff on whole-grain bread. Throw a tablespoon in smoothies or yogurt, use it as a dip for carrots and pretzels, or mix it with a bit of low-sodium soy sauce, brown sugar and garlic, then thin with water for a quick sauce.

4. Canned beans: 84 cents for 15 ounces (22 cents per serving)
Bulk up soups and stews while getting protein and fiber. Try chickpeas or black beans if you’re not a fan of kidneys or pintos. Drain, rinse, and blend with lemon juice, garlic, cumin and a bit of vegetable broth for a quick dip.

5. Eggs: $1.99 for a dozen large (17 cents per serving)
Not just for breakfast, eggs are among the easiest foods to cook. If you’re watching your cholesterol, scramble one egg and two egg whites. Add onion and spinach and you’ve got a great omelet.

6. Dried lentils: 79 cents per pound (20 cents per serving)
Full of protein and fiber, lentils cook in just 15 minutes! Throw some in soups and stews or cook with curry powder for a quick, spicy meal.

7. Almonds: $3.99 for 9 ounces (44 cents per serving)
Get vitamin E, fiber and protein while satisfying a crunchy craving. Nuts are rich in an amino acid that could be linked to heart benefits. Chop a few raw ones and throw them on yogurt.

8. Frozen fruit and berries: $2.99-$5.99 per pound (75 cents-$1.50 per serving)
Throw some in the blender with milk or yogurt for a healthy treat. Frozen berries can be used in oatmeal or drained and baked into muffins and quick breads.

9. Apples: 68 cents each
They might not keep the doctor away, but apples are actually full of antioxidants, which help slow the progression of age-related diseases.

10. Bananas: 35 cents each
Slice one on your morning yogurt or oatmeal for some added fiber and only 100 calories or so. Snack on a potassium-rich banana to prevent cramps after a workout.

11. Grapes: $2.99 per pound (75 cents per serving)
Freeze grapes for a low-calorie dessert or snack. Grapes—especially the dark purple ones—contain plenty of antioxidants that are known to help heart health.

12. Romaine lettuce or other hearty lettuce: $1.99 per head (66 cents per serving)
Banish the iceberg and choose sturdy Romaine for your salads. It will give you more fiber and nutrients, plus a satisfying crunch.

13. Carrots: $2.79 for 3 pounds (23 cents per serving)
Mom was right. Carrots are good for your eyes, thanks to the antioxidants, including beta-carotene, in them. (That’s what makes them orange!) Dip them in hummus (made from canned beans), natural peanut butter or low-fat dressings.

14. Frozen spinach: $2 for 16 ounces (50 cents per serving)
Thaw and drain this good-for-your green, then toss it in omelets, soups, stir-fries and pasta sauces. Spinach is full of vitamins A, C, K, plus fiber and even calcium.

15. Canned tomatoes: $1 for 14.5 ounces (28 cents per serving)
Choose low-sodium varieties and throw a can in pasta sauces and chili to stretch a meal. Puree a can with a cup of skim milk and season to taste for your own tomato soup. You’ll get a dose of vitamins A, B and C and lycopene, an antioxidant known to prevent cancer.

16. Garlic: 50 cents per head (5 cents per serving)
Ditch the bottled and powdered stuff if you want to reap more of the myriad health benefits. Pungent and tasty, garlic can help lower cholesterol and blood clots, plus it can have a small effect on high blood pressure. Crush or chop it to release more of the antioxidants.

17. Sweet potatoes: $1.49 per pound (37 cents per serving)
Aside from being sweet and delicious, these bright root vegetables are a great source of fiber and antioxidants. Bake, mash or roast them—you’ll forget about those other, paler potatoes.

18. Onions: 97 cents each (32 cents per serving)
Like garlic, this smelly vegetable is full of health benefits. Onions have been proven to lower risks for certain cancers, and they add flavor with few calories. Try roasting them to bring out their sweetness and cut their harsh edge. (If you well up while cutting them, store onions in the fridge for a tear-free chop.)

19. Broccoli: $2.49 per pound (63 cents per serving)
Broccoli is like a toothbrush for your insides. Full of fiber, it will provide you vitamins A and C, plus fiber and a host of antioxidants. Broccoli is a superstar in the nutrition world.

20. Whole-grain pasta: $1.50 for 13.25 ounces (45 cents per serving)
With a nutty flavor and a subtle brown color, whole-wheat pasta perks up any meal. Start with half regular, half whole-wheat pasta, then gradually add more wheat pasta for a burst of fiber and nutrients.

21. Popcorn kernels:$2.39 for 32 ounces (30 cents per serving)
Air-popped popcorn has just 30 calories and a trace of fat. Pop a few cups, spritz with olive oil or butter spray and sprinkle on your favorite seasonings for a guilt-free treat.

22. Brown rice: $1.49 for 16 ounces (19 cents per serving)
Brown rice is a great side dish, but you can also use it to help stretch your ground meat. Mix a cup of cooked rice with 8 ounces of lean ground beef next time you make meatloaf to save 45 calories and five grams of fat (and some money) per serving.

23. Oats: $3.19 for 42 ounces (15 cents per serving)
Oatmeal is a hearty breakfast, but you can also cook sturdy steel-cut oats in chicken broth for a savory side dish. Or, mix oats with ground turkey to stretch your meatballs.

24. Quarts of low- or fat-free yogurt: $2.49 for 32 ounces (47 cents per serving)
Buy large containers of plain or vanilla yogurt, then add real fruit. You’ll save money and calories by not buying fancy single-serve yogurts.

25. Gallon of skim milk: $3.04 (19 cents per serving)
It really does a body good. Full of calcium and protein, milk can help stretch a meal. Pair an eight-ounce glass with a piece of fruit or a granola bar for a filling snack.

(Prices from Safeway.com, March 2009, Greater Philadelphia area)

Exercise Safety Tips for Beginners

Congratulations! You’ve made the decision to incorporate regular exercise into your healthy lifestyle, and take advantage of the its numerous benefits. Smart move.

But like many good things, exercise can also be risky—especially if it’s been a while since you’ve worked up a sweat, or if you have any health conditions (including obesity) that could increase your risk of injury. So, it’s important to know how to keep yourself safe, and avoid potential problems before they happen. The following information should help you do exactly that.

Before You Start: Safety Precautions
If you are planning to increase your physical activity or start an exercise program, you start with a sedentary activity—answering a few short questions, that is. The PAR-Q (Physical Activity Readiness Questionnaire) is the gold standard in fitness safety, used by doctors, trainers and health clubs the world over. Usually comprised of 5-7 questions, it can help rule out any underlying health concerns that could worsen with exercise. Answer yes or no to the following questions.

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem (for example, back, knee, or hip) that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?

If you answer YES to any of the questions on this list, you must check in with your doctor and get cleared for exercise before you start. You can download or print a copy of the official PAR-Q form for your records, courtesy of the Canadian Society for Exercise Physiology (CSEP) by clicking here. (This is a PDF document and you will need Adobe Acrobat Reader to open it.)

Likewise, if you have any chronic medical conditions (such as diabetes, high blood pressure, or arthritis) or risk factors (such as smoking or being more than 20 pounds overweight), and have not discussed exercising with your doctor, you should do so before beginning. Exercise is often an important part of the treatment for such conditions, but you may have some limitations or special needs that your doctor can tell you about.

And always remember the golden rule of exercise safety: start slowly, and build up the intensity and duration of your exercise gradually. Trying to make up for lost time, or go from couch potato to exercise maven overnight, is a prescription for problems.

Getting Started: The Right Gear
Many injuries and setbacks occur because people don’t take the time to get themselves well-equipped for their exercise. Make sure you:

• Wear shoes that fit well and are capable of providing the right kind of support for your activity and body type. If you’re a runner or walker, get your feet and gait analyzed, and get the right type of shoe for you—this service is usually provided free by stores that specialize in running shoes. Read “If the Shoe Fits, Wear It!”
• Wear appropriate exercise clothing. Fabrics that absorb sweat and remove it from your skin are best; loose-fitting, light weight cotton is also fine. Women should wear supportive sports bras. But no one should EVER wear rubber or plastic suits or belts—these prevent your body from dissipating heat properly and can lead to serious health risks from overheating and dehydration.
• Use protective gear: helmets for biking or high-contact sports; knee and elbow pads for skating; reflective clothing and/or lights for evening exercise; sunglasses, sunscreen, and hats for outdoor exercise.
• Avoid things like ankle and wrist weights. They can alter your normal movement patterns and increase the risk of injury. If you must add weight to your workout, a weighted vest helps distribute weight more evenly and allows you to move more freely and normally than weights attached to your extremities.

When to Stop: Warning Signs
A certain amount of discomfort during exercise is normal and inevitable—after all, you are challenging your body to do more than it is accustomed to. And you can expect to have some sore muscles after a vigorous workout; often the soreness doesn’t show up until a day or two later, especially with strength training.

But pain and other symptoms that occur during exercise can be warning signs that something is wrong. You should stop exercising right away if you:

• Have pain or pressure in the left or middle part of your chest, or in the left side of your neck, left shoulder or left arm
• Feel dizzy or sick
• Break out in a cold sweat
• Have muscle cramps
• Feel sharp pain in your joints, feet, ankles, or bones
• Notice that your heart starts racing or beating irregularly

If you start to experience these problems during high intensity aerobic exercise, it is best to immediately slow down. Allow your heart rate to drop gradually before stopping completely, since an abrupt stop can cause problems with blood circulation and fainting. However, in cases of severe and sudden pain, stop immediately, seek help, and follow up with your doctor.

Gyms & Trainers: What to Look For
If you do some of your exercise in the gym, whether on your own, in group classes, or with a personal trainer, there are some simple precautions you can take to keep yourself safe:

• Make sure the gym’s trainers and instructors have been trained and certified by a reputable, national certification agency, such as ACE, AFAA, ACSM or NSCA. They should also hold current CPR and first aid certifications, so they can take action if an emergency occurs.
• Ask the gym staff about the emergency action plan (every gym should have one and the employees should know its details) and equipment they have on hand, such as a basic first aid kid and an AED (Automated external defibrillator).
• Tell every personal trainer and fitness instructor who works with you about your limitations or medical conditions. Well-trained instructors should ask about this at the beginning of any group class or during your first session and be able to offer modifications.
• If you don’t understand the instructions given, or the proper way to do an exercise or use a piece of equipment, always ask first. Improper technique or body position is a major cause of injury.

Know Your Limits & Your Needs
A big part of exercise safety is prevention. Just as your car will run better when you service it regularly, your body will protect itself from injury when you give it the food, water, rest, and attention it needs to operate at its best.

You’ll find a lot of information in the Resource Center and on the Message Boards about basic nutrition, and exercise-related concerns such as stretching, warming up and cooling down properly, and dealing with minor aches and pains before they become big problems.

So, do your homework first, then get out there and start sweating!

Dos and Don'ts of a Successful Fitness Plan

Starting a fitness program doesn’t have to be overwhelming when you are armed with the proper tools to get things rolling. Once you’ve committed to getting in shape, there are several things you can do to ensure you’ll exceed your short and long term fitness goals. There are also some things you should avoid at all costs to ensure you stay on the path to fitness and wellness. What exactly are the rules when it comes to fitness?

Do

• Write down your fitness goals. You’re more likely to stick with a program once you have set some specific goals.
• Always strive to eat a well balanced diet that includes ample servings of vegetables and fruit.
• Break down your meals so you are eating several mini meals per day.
• Assess your current fitness level before starting an exercise program. By doing so, you’ll be able to establish goals that meet your specific fitness needs.
• Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.
• Supplement your diet with essential fatty acids. You can do this by eating two servings of fish per week.
• Choose alternatives to satisfy your cravings when possible. Consider frozen fruit over ice cream or opt for a mini chocolate instead of the whole candy bar.
• Always stretch before and after your exercise routine.
• Don’t overdo it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts.
• Diversify your workout routine. If you do the same exercises day after day, you’ll quickly tire and are more likely to skip workouts.
• Work out with a friend. You’ll help motivate each other.
• Keep healthy snacks available at all times. You’re less likely to grab junk food if something good for you is readily available.

Don’t

• Over-train. Your body needs time to recover in between workouts.
• Skip breakfast. Eating breakfast will jump start your metabolism and provide you with the energy you need to get through the day.
• Skip stretching.
• Skimp on sleep.
• Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, don’t expect it to come off overnight, you’ll set yourself up for disappointment.
• Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.
• Work out randomly. Work out regularly to maximize the benefits you’ll reap from a consistent fitness routine.
• Give up. Consider talking with a friend in times of discouragement.
• Forget to reward yourself on occasion.

“One of the most common mistakes first-timers make is taking on too much at once. You’ll be too sore and too tired within a few short days to continue. Always start out slowly, ALWAYS.” - D. Cavalone, Personal Trainer

Always remember to keep an open mind and remain flexible when starting a new exercise routine. At times you may find it necessary to change your routine slightly. Life is a dynamic ride and you’ll find your fitness journey is too. If you’re willing to try new things and set reasonable expectations, you’ll reap the rewards of your fitness program and successfully achieve your fitness goals. 

Having Trouble Eating Enough? Use These Calorie-Boosting Tips

It may sound strange for us to provide tips to boost calories when many members are trying to cut back. But some people have difficulty meeting even the minimum calories in their recommended ranges, whether because of lack of hunger, loss of appetite, or just out of habit of eating too little. Eating within your calorie range is important for your body to work properly. In addition, you need to eat enough calories to meet nutritional needs, maintain a healthy metabolic rate, and stay energized. Eating too little will actually hurt your weight loss efforts.   Many people make the mistake of “the less I eat, the more I’ll lose,” but that’s not necessarily true. (Read more about how eating more will help you lose weight.)

The following tips and food suggestions can help. By applying one or two each day, you may find that you are back on track and in-control of a healthy caloric intake.

Tips to Meet Your Calorie Recommendations

• Eat small, frequent meals 5-6 times daily.
• Drink high-calorie, nutritious liquids if you are not hungry for food.
• Limit diet, low calorie, low-fat products.
• Have ready-to-eat snacks available to munch on when you feel hungry. Easy snacks include trail mix, pretzels with dip, nuts, dried fruit, crackers with cheese, frozen yogurt or ice cream, pudding, and fruitsmoothies.
• When you drink beverages, make certain they are nutrient-rich. Limit diet drinks, tea and coffee.
• Enjoy Super-Strength Milk for extra calories and protein. Simply mix together 1 quart of milk and 1 cup of instant non-fat dry milk powder. Stir for about 5 minutes or until the dry milk is dissolved. Store this beverage in your refrigerator and use it just as you would regular milk. (Makes 1 quart)

To Increase Calories…

• Mix dry powdered milk to mashed potatoes, ground meats, cream soups, pudding, casseroles, hot cereal, and milk.
• Add an additional egg (or egg white) to casseroles and ground meat before cooking.
• Top vegetables, potatoes, casseroles, soups, sandwiches and salads with cheese.
• Using milk instead of water when preparing hot cereals, cream soups, hot chocolate, and gravy.
• Spread peanut butter on crackers, apples, bananas, pears, and celery.
• Snack on eggs, meat salads, cheese, nuts, nut butters, and cottage cheese.
• Add extra butter, margarine, oil, regular salad dressing, or mayonnaise to foods such as potatoes, vegetables, bread & rolls, hot cereal, salad, pasta, rice, noodles, and sandwiches.
• Top vegetables and meats with sauce, gravy, or cheese.
• Add extra sugar or honey to cereals and beverages.
• Add sour cream, cream cheese or whipped cream to your favorite recipes, potatoes, and bagels.
• Toss nuts and seeds into vegetables, salad, trail mix and cereal.
• Snack on a piece of fruit.

Good Things Come in Small Packages
These foods are small in size but big on calories and nutrients. Adding these to your diet can help you boost your caloric intake even when you don’t have a big appetite:

• Eggs: deviled, hardboiled
• Nuts: peanut & nut butters on crackers, mixed nuts, trail mix, seeds
• Dairy: yogurt, pudding, custard, frozen yogurt, cheese cubes, string cheese
• Grains: cereal with milk, whole grain bagel with cream cheese, granola bars
• Fruit: Add fruit to your meals and snacks to boost your calories.

Drink Up
These beverages are high in both protein and calories:

• Dairy-based drinks: yogurt smoothies, milkshakes, whole chocolate milk, commercial eggnog
• Drink mixes: hot chocolate, instant breakfast drinks
• Nutritional supplement drinks: Check with your physician to determine if you need a supplement drink to meet your needs.

Choosing a Walking or Running Route

Fitness can be incredibly simple. Sometimes, the most effective workouts don’t need celebrity spokespeople or a payment plan. Walking and running are excellent ways to stay in shape year-round. These basic workouts are convenient, feasible almost anywhere, and require only a good pair of shoes- all you need is a place to go!

Depending on the time of year, as well as your fitness goals, you can map out a route to suit your needs. Some things to consider include:

The Scenic Route
Don’t underestimate the motivation of a scenic route—enjoying your surroundings will make your walk or run more fun, and keep you coming back for more. The variety of changing seasons and new routes are advantages of exercising outdoors, although practical considerations sometimes require some indoor workouts. Some research suggests that simply being outdoors, especially in more “natural” surroundings, has a positive effect on your health.

Look for routes that include green spaces such as parks, woodlands, and the countryside, as well as waterside walks along lakes, rivers, canals and the beach. In cities, look for tree-lined streets with interesting buildings, attractive public open spaces, and low traffic roads. You may even want to use a “promoted route,” such as a bikepath, that’s been designed for fitness pursuits and displays distance increments for you.

To measure the distance you’ve gone on any route, consider using a pedometer.

Terrain Variety

Keep in mind that the most effective routes for walking/running are those with varied terrain: flat levels for a brisk but steady pace; gentle hills for a challenge; and steep slopes, which are more demanding on the way up and require better balance on the way down. Walking up a hill with 15% slope uses about a third more energy than walking on a flat surface, while walking downhill takes about the same energy as walking on level ground— unless the hill is very steep, in which case your muscles must work harder to keep your balance.

Ground Surface
Contact with a poor ground surface is one of the five leading causes of injury for outdoor exercisers. The best surfaces for both walking and running are uniform, cushioned surfaces such as grass or loose granular tracks. Uneven, yielding or sticky surfaces, such as rough stony ground, mud, or sand, take more work and concentration, and will likely slow you down, especially if hidden by grass or other vegetation. Especially if you have bone or joint problems, you’ll want to avoid hard surfaces like asphalt, concrete, and rocky gravel. Minimize your risk of injury by wearing good quality shoes with proper cushioning, support, and traction for those slick spots.

Water Stops and Resting Places
When possible plan a route that has water stops: park fountains, spigots outside buildings, neighbor’s hoses, or your own. Consider an “out and back” circuit in your neighborhood that allows you to stop at home for a quick drink, or carry water with you. On hot, humid days, look for ways to get wet: pass through a sprinkler or splash yourself from a water fountain or tap.

Even experienced walkers and runners can sometimes use a rest; novice walkers even more so. Routes with seats, shelters, or café stops may be welcome respites that allow you to re-hydrate before you push on. If you’re working out in hot weather, you may also want to pick a shady route that’s cooler and provides protection from a broilingsun.

Safety
Last but not least, always consider safety. Avoid high-crime or deserted areas, but also look for areas that are not overly congested, either with cars or other types of traffic such as roller-bladers or cyclists. Wear light-colored clothes or reflectors so that drivers can see you, walk or run facing traffic, and use sidewalks whenever possible. Employ the buddy system—especially during the early morning and late evening hours.

Grocery Store Steals and Tips

Trying to eat healthy on a tight budget? An important part of starting a healthy diet is to be supermarket savvy. At times, eating the nutritious stuff can cost a little more than the unhealthy foods you might consume, so it’s important to know how to get the most out of your buck when you stop at the store.

Here are some tips on how to save:

Plan your meals out for the week. You’ll be more likely to avoid impulse buying. Chances are, if you do succumb to spur of the moment shopping, you’ll not only add to your bill, but also make selections that are not the healthiest foods. Plus, if you have a plan for each night, you’ll be less likely to spend money at a restaurant.

Glance up and glance down! Some manufacturers actually pay more to have their food placed at eye level, and these products are often pricier than other brands. Better deals will probably be found above and below this. To save money, all you have to do is look.

Take your time. Go when you’re not in a rush and when you’re not tired. If possible, it’s also a good idea to go alone. You avoid little ones sneaking extras into the cart or fussing until you buy that box of new, cool dinosaur-shaped cookies. Save yourself the peace of mind and leave the kids at home. If you are able to go slowly and without distraction, you’ll have more time to hunt around for better buys.

Bring a calculator. If you’re really serious about saving money, gauge the cost per ounce to compare different brands and sizes. The biggest size is not always the best deal. Be flexible with the brands that you buy. Oftentimes, the store brands taste just as good as the national brands and come at a fraction of the cost. Don’t be afraid to experiment. You might be pleasantly surprised.

Clip it. Coupons really can save you money. Yes, it takes time to go through the paper to find them. But in the long term, these can add up. A warning: only use coupons on items you are buying anyway. If you buy items you don’t want just because they are a “deal,” you’re not putting your money to good use.

Shop in season. Fresh fruits and vegetables are an important part of any diet, but they can be costly. To avoid this, buy produce when you know it’s in season. It’ll be cheaper and taste fresher. For example, blueberries are in season from late spring through summer, so try picking up these nutrition powerhouses then. They’ll taste great, cost less, and give your diet a boost.

Grow it yourself. It might take a little extra time and energy. Still, not only is it cheaper in the long run, but there is nothing like the satisfaction that comes from serving food that you nurtured and cultivated yourself. These fruits and vegetables might even be healthier than the store’s produce: they won’t have been exposed to harsh pesticides or been transported on a truck. It might be unreasonable to expect you to farm dozens of plants, but a couple of pots on the deck or porch are pretty manageable.

Look for inexpensive items. Some fruits are cheaper than others, like bananas (loaded with potassium) , watermelon (in season), and oranges (especially in the winter). While apples are often cheap, the prices of other fruits, like pears, can beat them depending on the season.  Canned veggies, which can be just as nutritious as fresh varieties, make another affordable choice. Watch for cans of beans for around the same price. These are full of protein and are great additions to many recipes. Eggs, also a good source of protein, are cheaper than meat, too. A lot of healthy foods might be featured as weekly specials. Keep your eyes peeled for the deals.

Body Composition Measures Results

Some people can measure their weight loss by the way they feel and look: firmer thighs, a smaller waist, jiggle-free arms. But then there are the number-crazy ones who desperately need some kind (any kind!) of concrete proof that all their hard work is paying off. They want to gauge their progress a different way. Give them numbers on paper, or some kind of chart and they’re ecstatic.

There are so many numbers to go by (pounds, pant size, inches), but not all are created equal. So, which figures say the most about your own figure? If you are someone who gasps when the scale shows a one or two pound weight gain (“I haven’t cheated at all. How could I be gaining?”), then learning about body composition will help you see real, measurable results.

Body composition. We hear a lot about it… but what exactly is it? Well, to be considered “fit,” you have to meet minimum standards in 5 different areas, known as the Components of Fitness. Body Composition is one of them (in addition to flexibility, muscular strength, muscular endurance, and aerobic fitness). Body composition itself deals with four areas:

1. Weight
Your total body mass. We’re all too familiar with this one, in most cases. But weight alone doesn’t tell you the whole truth about your progress or fitness level. For example, it doesn’t tell you how much fat you carry. People generically want to lose “weight.” You could start lifting weights and actually gain weight…but that doesn’t necessarily mean you are tipping the scales towards obesity.

• How to use it: Forget your preconceptions about the number on the scale. Knowing your weight is good, but not crucial—you want to lose fat, not necessarily weight. If you must weigh yourself, don’t make it a daily habit. Weight tends to fluctuate throughout the day, and from day-to-day, by as much as 5 pounds or so. Most of these regular changes are due to food and water. If weight is an important record to you, then do it under the same circumstances (no clothes or shoes, first thing in the morning before eating, etc) and no more than every 1-2 weeks.

2. Fat Mass Usually referred to as body fat percentage. This number tells you how much of your total body weight is actual fat. Men and women go by different minimums and healthy ranges of fat. For example, men need about 3%-5% essential fat at the lowest levels, whereas women need at least 12%-15% to be considered healthy and be able to sustain a menstrual cycle (and numbers this low could be considered underweight). A standard height and weight chart cannot accurately tell you if you are overweight, but body fat percentage, on the other hand, can.

• Track your progress: Observing change in body fat is the best way to measure “weight” loss. There are user-friendly formulas that can estimate your body fat percentage, but the most accurate readings come from a qualified fitness professional. To see a trend, reassess your body fat every four to six weeks.

3. Lean Mass This is everything else that makes up your weight. It includes muscle, bones, organs, water, and all non-fatty tissues. Again, there is a gender difference. Thanks to much higher levels of testosterone, men have a greater amount of muscle mass than women. One pound of muscle takes up much less space than one pound of fat. So, as you exercise consistently and build up strength, your total body weight may actually increase. This can be confusing (and sometimes scary), but you are gaining muscle, while maintaining or even losing fat.

• Look for gains: Your lean mass can be calculated by subtracting your total fat (as a percentage or in actual pounds) from your total weight. This number will probably be relatively stable, or increase over time, as long as you are exercising. Gains in muscle mass will increase your metabolism, thus enabling you to burn more calories during every activity—even sitting! So, while you do want to lose fat, setting a goal of increasing your muscle mass will help you get there.

4. Fat Distribution Ever notice how some people can have big bellies but lean legs? Women store most of their fat in their thighs, hips, and butt. These are examples of fat distribution, which refers to where your body typically stores the fat that you have. This is important because where you store fat can be a predictor of health risk. “Apple” shapes (fat storage around the belly) have been shown to have a higher risk of certain cardiovascular diseases, whereas storing fat in your lower half, known as a “Pear” shape, is actually a healthier site for fat accumulation.

• Room for improvement: Changes in fat distribution happen when you are losing fat and building muscle. Typically, the body burns fat all over, and just as typically, fat in the stomach is usually the last to go. There are no exercises you can do to speed up fat burn in any particular area. Cardio activity, utilizing large muscle groups, burns fat all over the body. So, don’t waste your time doing lots of crunches to lose the belly fat, or boxing to lose your arm jiggle. You can measure these changes with a simple tape measure, or just by how your clothes look and feel.

Whatever your fitness goal, measuring body composition will help you track your progress, not to mention leave little doubt that all those little (and sometimes big) changes you’ve made are moving you in the right direction.Bottom line: If your goal is fat loss, then measure progress by decreases in body fat percentage, and possibly improved fat distribution. If your aim is to increase strength, then lean body mass will tell you how much muscle you have gained. Breathe a sigh of relief, number-crunchers. These are the only numbers you need to help you meet your goals.

Are You Wearing the Right Sports Bra?

You’ve probably heard this advice before: For a healthy grocery trip, shop the perimeter of the store. Avoiding the middle aisles is a good tactic to help you make great choices and pick the most nutritious foods, but if you stick to this advice completely you’ll be missing out on some of the nutritious items that do come in packages. These packaged foods—not to be confused with “processed” foods—can give you some great nutrients and make meal planning easier, saving you precious time.

You can feel good about buying some boxed, canned and jarred items when you’re equipped with the right information. Understanding what you’re looking for is the first step to healthy choices within the supermarket aisles.

Here’s a list of the healthiest convenience foods you can buy from the center of the grocery store.

Canned Beans
Though dried beans are cheaper than canned, they can take a lot of time to cook. Canned beans pack an impressive amount of fiber and protein and can be a quick addition to many meals. Pinto, kidney, cannellini (white kidney), black, Great Northern—name any bean, they’re all great sources of nutrition for your body. When you’re choosing your beans, look for ones without added salt or seasoning. Before using your beans, drain and rinse them in a colander when you’re ready to cook. This will help wash added sodium down the drain—40% of the sodium to be exact.

Oats and Flaxseed
Prepare to have a heart-healthy breakfast by combining old-fashioned oats and ground flaxseed, both found packaged in either cartons or bags. One cup of cooked oatmeal with 2 tablespoons of ground flaxseed will give you 8 grams of much needed fiber, as well as a dose of omega-3 fatty acids, which each protect the heart. Choose old-fashioned oats over quick oats or instant oatmeal to ensure you’re getting the maximum amount of fiber without added salt and sugar.

Frozen Vegetables
These can be nearly as nutritious as fresh and are conveniently prewashed and chopped. To ensure you’re getting the maximum amount of vitamins and minerals available, use the vegetables within a few weeks as some nutrients may begin to degrade over time. Also, steam or microwave your veggies rather than boiling them to make sure you’re not losing water-soluble vitamins. Grab some edamame for a nutrient-packed snack, heat up some chopped broccoli as a side dish or combine a stir-fry mix with shrimp in a shallow pan and heat with a bit of olive or canola oil.

Frozen Berries
When it comes to meeting your daily fruit requirement, you can’t beat frozen. Many frozen berries do not have added sugar, but some do. Double check that the ingredients list contains berries to make sure you’re not getting extra calories from refined sugars. Then, add them to oatmeal, cereal, yogurt or make a smoothie.

Granola Bars 
This one can be tricky, as not every granola bar is good for you. Shop carefully and read labels to pick out the healthiest option. Be cautious not to fall into an advertising trap! Flip the products over and check out the ingredients. Some of the healthiest bars will be found near the products made for athletes or in the “natural foods” section. Brands that use dates as their main sweetener can give you a good amount of fiber. Some of these higher quality bars do have more calories. Consider splitting one in half for a small snack or share it with a friend.

Soups
Soup that comes in a can or carton can be a healthy choice if you shop carefully. Many are packed with plenty of fat and added sodium, but some brands are lighter in both. A non-condensed, organic soup made with real vegetables is going to be the healthiest option. These are sometimes found in cans near the condensed soups but are also packaged in boxes in a separate section. Watch out for high sodium soups and read labels for serving size. Most people eat a whole can of soup as one serving, only to discover that what they thought was a healthy option actually contained 2.5 to 3 times the calories, fat and sodium!

Cereal
Breakfast cereal can be a toss-up. Either you’re eating an overdose of sugar or you’re getting a good amount of fiber and vitamins. Pick the right cereal, and you’ll be supporting your heart and intestinal health with each bite. Look for at least 5 grams of fiber per serving and keep in mind the amount of added sugar. There isn’t an established limit to an amount of sugar to stay under, but if you aim for about 5 grams or less, you’re usually grabbing a healthy cereal.You can add even more fiber by mixing in some plain bran cereal with your favorite lightly sweetened cereal.

Brown Rice
For a boxed fare that is both versatile and nutrient packed, pick up brown rice on your next grocery trip. This fiber-rich grain is a great side for nearly any meat, bean, and vegetable—or combination of all three! Try it with kidney beans, diced tomatoes and cilantro, or top it with shrimp, streamed carrots and broccoli with your favorite low-sodium sauce. Learn more about the benefits of whole grains and how to cook them.

Tuna Fish Packed in Water
When it comes to getting a bang for your buck out of canned food, this is almost as good as it gets. This convenient food is high in omega-3 fatty acids and protein, and also gives you a good amount of vitamins D and B-12, too. Top a bed of greens with tuna, veggies, fruit and nuts or scoop it onto whole wheat pita, crackers or bread for a healthy combo on-the-go.

Yogurt 
This tangy concoction found in the dairy aisle can be a great snack or breakfast staple. There are so many options you could go cross-eyed looking at the cooler full of colorful packages! Many brands are advertising “natural” products that do not have artificial colors or sweeteners, but what you choose should depend on your own preferences and nutritional goals. Make sure you check the label for calories to ensure you meet your daily goal.Learn how to pick the healthiest yogurt.

10 Surprisingly Healthy Packaged Foods

Every active woman, regardless of her breast size, should have a sports bra as a part of her fitness wardrobe. Not only do these specially designed bras offer better support and more comfort than a regular bra, they also help minimize movement during your workout. Exercising in the wrong bra can lead to more than discomfort. A number of issues, including tension in the arms and shoulders and restricted breathing, can occur if the band is too tight.

A woman’s breasts are composed primarily of adipose (fatty) tissue, mammary glands, connective tissue, and the Cooper’s ligament, which keeps the breast firm and prevents sagging. Because the underlying chest muscles do not support breast tissue, exercising in anything other than a well-fitted sports bra can stretch the Cooper’s ligament, leading to greater sagging and even pain during exercise.

Finding the right sports bra for you can be a daunting task when there are hundreds of styles from which to choose! Don’t worry—we’ve done the homework for you.

Believe it or not, just any old sports bra won’t supply the support you need to prevent sagging, stretching or pain related to exercise. One size certainly doesn’t fit all.

Studies have shown that between 70% and 80% of women are wearing the wrong size sports bra, and therefore, they may not be getting the benefits of support and comfort from their fitness wardrobe. Many department stores, including Nordstrom or Macy’s, offer free fitting services for customers. But if modesty is a concern, you can take your own measurements before leaving home. Measuring can save you lots of time and aggravation when choosing the right bra.

Below are the steps to take your own measurements.

1. Use a tailor’s tape or cloth measuring tape when taking your measurements.
2. Stand up straight, preferably in front of a mirror.
3. Wear a normal (non-padded) bra, not a sports bra, when taking your measurements.
4. Find your bust measurement. Measure the fullest part of your chest by loosely wrapping the tape measure around your chest, making sure the tape is straight in the back and front. Once you get a number, round to the nearest whole number to get your bust measurement. (For example, if your bust measured 38.5 inches, round that up to 39 inches.)
5. Find your band measurement. Measure your ribcage just under your breasts, making sure the tape is snug (not tight) and not lower in the back than in the front. To get obtain your band measurement, take the actual number of your ribcage measurement and add 3 inches. If this number is odd, you need to add 1 inch to make it an even number. (For example, if your band measured 32 inches, you’d add 3 to get 35 inches; because it’s an odd number, you’d add a 1 to get 36 inches.)
6. Find your cup size. Subtract your band measurement (step 5) from your bust measurement (step 4). Use the chart below to determine which letter is your cup size. (Using the same example above, you’d subtract 39-36 to get 3 inches, which is a C cup, according to the chart.)
   
   
    
   Bust – Band differenceCup Size1/2”AA1”A2”B3”C4”D5”DD or E6”F7”G
7. Put your band size with your cup size and you have your bra size. (In this example, the bra size is 36C.)

Now that you have your size, there are a few points to consider when choosing the right sports bra for you:

• For what types of activity are you going to wear this sports bra? High-impact exercises, such as running, step aerobics or hiking require a different style and support construction than you’d need for low-impact workouts like cycling, yoga or Pilates.
   
• Will you wear your sports bra for outdoor or indoor exercise? While this may be a strange detail to consider, some women prefer to wear a sports bra without a shirt when exercising indoors. In doing so, look for a bra made of wicking, breathable materials as well as nice detailing.
   
• Does this sports bra fit your individual body structure? Choose a bra that fits your body size and shape. Wearing a bra that doesn’t fit for your breast size and/or ribcage measurements may lead to discomfort and chafing.

Next comes style. There are three basic sports bra construction styles:

1. Compression Sports Bras (the one piece style that you pull on over your head) are by far the most popular sports bra construction. This bra compresses both breasts against your chest allowing for minimal or no-bounce movement. These bras are generally a pullover style without fasteners. This style is most suited for women with small to medium sized breasts (A-B cups). These tend to come in general sizes, such as small, medium and large vs. band/cup sizes. Most major manufacturers, including Champion, Moving Comfort, Under Armour, Reebok and Nike, carry a wide variety of compression sports bras from which to choose.
    
2. Encapsulated or Natural-Shaping Sports Bras are best suited for larger breasted women, usually a C-cup or larger. These bras look more like a normal bra with fasteners in the front or back, and may come with or without the underwire. This style encapsulates each breast in an individual cup instead of compressing both breasts together as in the previous example. The encapsulated sports bra is the best choice for larger-breasted women (C-cup and up) or plus sized women. One of the most popular manufacturers of this style is Enell. Their bras have received rave reviews from women who require greater support and control. But other manufacturers, including Moving Comfort and CW-X, also provide a nice selection in these sizes.
    
3. Compression/Encapsulation Sports Bras are a combination of the previous two bras. They encapsulate each breast and compress the breast tissue against the chest. They can be pulled over the head or closed with fasteners. This style is ideal for women with medium to large breasts, usually C through DD cups.

Now you probably have a good idea about the construction style that is best for you. Now comes the fun part—considering the individual features (including colors, styles and design details) of your sports bra. While fit should always trump style, here are some construction details to look for:

• Moisture-wicking fabrics, such as Dri-FIT and CoolMax, pull sweat away from your skin to help keep you cool and dry (and minimize chafing). Avoid all-cotton bras—especially if you sweat heavily or exercise in hot, humid conditions—because this fabric tends to remain wet and saturated even after your workout is over.
   
• Minimal seams or covered seams, especially in the cups, to prevent chafing and irritation. Every seam on a sports bra could rub against your skin, so the fewer seams the better.
   
• Wide straps that do not dig into your shoulders. Many women, especially runners, prefer the popular razorback style since this design allows for greater arm movement and provides greater support. However, a traditional scoop style is a readily available alternative for women who find the razorback style uncomfortable.
   
• A snug fit around the rib cage allows for minimal movement, but the band should not be so snug as to keep you from getting good lung expansion during your activity. Your sports bra should feel snug—not tight.
   
• Deep armholes to minimize chafing yet allow for good range of motion.

Finding the Right Fit
It is very important to try on a sports bra before you buy it. Most experts recommend that you take a minimum of three sports bras with you when heading to the fitting room. You should bring the size you measured, along with the next size up and the next size down. Because sizes can vary between manufacturers, it is important to try on many different brands and styles in order to find the optimal fit. You know you’ve got the right size, style and fit when:

• The straps fit snug against the skin, but aren’t so tight that they dig in to your shoulders. You should be able to slide two fingers underneath the straps—from the front to the back of the straps with ease.
   
• The band lies snug and flat against around the front, sides, and back of your ribcage. It should not ride up. You should be able to slide one finger easily under the band.
   
• Your breasts fit within the cups. In other words, any bulging from the top or sides is an indication that the cup size is too small.
   
• The fabric does not “gather” in the cup, especially on top. Excess fabric bunches are usually an indication that the cup is too big and will not provide adequate support and comfort. This can also cause chafing during activity.

Once you’ve tried on a bra that fits your requirements, test it out in the fitting room! Do some movement drills such as jumping jacks, running in place, and raising your arms overhead to make certain the bra provides the control, support, and comfort you are looking for without rubbing you the wrong way. But remember, a good sports bra will fit more snugly than a regular bra—just not so snug that you cannot get one finger under the band and slide it easily.

While most experts suggest trying a sports bra on for the first time, some women may have a difficult time finding their true size on the store rack. Luckily, there are a few Websites to guide you along. Many of the sites provide instructions for how to find the right bra for you as well as customer service phone numbers you can call for assistance. The following sites provide a wide variety of sport bra apparel for women of all shapes and sizes:

• HerRoom - www.herroom.com
• Just My Size - www.JMS.com
• title nine - www.titlenine.com
• Road Runner Sports - RoadRunnerSports.com

Taking Care of Your Investment
A high-quality sports bra can easily set you back between $25 and $70, but for most women, it’s a well-made investment. Depending on the frequency of wear and the care you give to your garments, a single sports bra can last between 6 and 12 months—maybe longer. Therefore, you will want to use extreme care when it comes to laundering your undergarments. Most experts recommend hand washing a sports bra with a mild detergent after every wear. New sports detergents, such as Penguin Sport-Wash or Win High Performance Sport Detergent are good options, too. Not only do these specially designed detergents help to eliminate embedded odors, but they also help retain the wicking properties of your sports apparel. And while it may be tempting, never place your sports bras in the dryer since the heat can break down the elastic, thereby shortening the useful life of your bra.

So how do you know when it is time to say good-bye to your sports bra? While the useful, supportive life of your sports bra depends on many factors, you know it’s time to upgrade when:

• The fabric is losing its shape
• The bra is no longer offering the support it once did
• The fabric is pilling, especially under the arms
• The elastic is stretched out
• You have lost or gained a significant amount of weight

We’ve come a very long way since the first sports bras, created by three women who each sewed together two jock straps to give them the support they needed, made its debut in 1977! Today, the sports bra is an integral part of every woman’s workout wardrobe. While finding the right sports bra can take time, once you find one that is perfect for you, you will be amazed how much better you will feel while exercising!