Get Skinny Fiber Now!!: 10 Reasons You're Not Getting Slim at the Gym

Get Skinny Fiber Now!!: 10 Reasons You're Not Getting Slim at the Gym: You’ve committed to working out and eating healthy, but the scale isn’t budging. What gives? Your routine may actually be backfiring. Her...

6 Habits of the Leanest Americans

Weight-Loss Secrets

If you're searching for a fitness role model, you might want to skip the Hollywood Hills and look to the everyday Americans residing in the Rocky Mountains, instead. Colorado has remained the leanest state in the country for the past decade, boasting an overall obesity rate of 21 percent. Compare that to the national average of 28 percent, and the takeaway is clear: The Centennial State is doing something right. 

But it's not as if Colorado is a fitness fantasyland where everyone is an Olympian and calories don't exist. "Our climate, culture, and physical surroundings might make it a little easier to be active and stay at a healthy weight," says Holly Wyatt, MD, associate director of the Anschutz Health and Wellness Center at the University of Colorado-Denver and co-author of State of Slim: Fix Your Metabolism and Drop 20 Pounds in 8 Weeks on the Colorado Diet. "But anyone can adopt the key factors for weight maintenance in their own state."

After years of studying the habits of the successful weight "losers" in the National Weight Control Registry and observing the healthy behaviors of their Colorado neighbors, Wyatt and her colleague and co-author James Hill, PhD, executive director of the Anschutz Center, have identified six healthy habits for staying slim for good. Here they are, as adapted from State of Slim.

#1: Be active every day

Coloradans take 1,000 more steps per day than the national average of 5,500 steps, according to a study in the journal Medicine and Science in Sports and Exercise that Wyatt and Hill conducted. And not surprisingly, the research showed that obesity rates were correlated to the number of steps taken. Without regular movement, your metabolism becomes slow, sluggish, and inflexible. This makes weight gain inevitable and lasting weight loss next to impossible.

Adopt this habit: Whether it's a walk with the dog, a hike with a friend, or a workout at the gym, make movement a priority, not another dreaded task on your to-do list.

#2: Fuel up on real food

With all their activity, Coloradans love to eat, but they're selective about their food. The majority of their calories come from minimally processed foods that deliver the most flavor and nutrition so their bodies perform at their best. At restaurants and at home, the emphasis is on quality, not quantity.

Adopt this habit: Think of yourself as a "foodie" and seek out inventive recipes and restaurants that serve fresh, delicious meals. A healthy-size portion of a great-tasting dish is better than a huge serving of fare that's filled with refined carbohydrates, fat, and sodium.

#3: Create your own healthy environment

Colorado is famous for its beautiful scenery and ample opportunities for outdoor recreation, but the typical Coloradan doesn't hike a tall peak before breakfast every day -- or even once a month. It's their communities and immediate surroundings -- the plethora of parks, the bike paths in their neighborhoods, and their friendly walking groups -- that provide an important nudge for healthy living.

Adopt this habit: Surround yourself with lean, active people, and you might become healthier, too: Harvard University researchers found that people in the same social network tend to have similar body mass indices The reason is simple: you're likely to engage in the same eating and physical activity patterns as the people you spend most of your time with.

#4: Stay true to your purpose

For Coloradans, being in good shape physically gives them the energy and confidence to do the things that are most important to them, whether it's about providing for family, achieving professional success, or pursuing what they've always wanted to do in retirement. Making that connection is what spurs them to get up early to hit the gym -- even if it's icy cold outside -- or the willpower to pass on the second portion at dinner.

Adopt this habit: Ask yourself: Is the way you're living your life consistent with what you want to achieve? If it's not, what changes do you need to make? When living healthfully becomes a key value in your life, it will motivate you to accomplish your goals.

#5: Believe you can succeed

In general, Coloradans have an upbeat attitude. It's not that everyone is running around happy all the time; it's more a sensibility that you are responsible for your own happiness. And science supports the idea that a positive attitude can help you achieve amazing results: Research psychologist Barbara Fredrickson, PhD, at the University of North Carolina at Chapel Hill has shown that cultivating a positive mind-set can enhance relationships, improve work performance, reduce depression, and contribute to better health.

Adopt this habit: Instead of saying, "I'll believe it when I see it," think, "If I believe it, I will see it."

www.lovemyskinny.net

Cathryne Keller

Wednesday, September 18, 2013

10 Reasons You're Not Getting Slim at the Gym

You’ve committed to working out and eating healthy, but the scale isn’t budging. What gives? Your routine may actually be backfiring. Here are 10 common mistakes that prevent you from winning the battle of the bulge.

By Kim Peiffer-Good Housekeeping.com

You hit the gym on an empty stomach

Nothing will sabotage an efficient, productive workout like exercising when you’re hungry, says celebrity trainer David Kirsch. “Exercising first thing in the morning before eating is an optimal way to burn fat stores, [but] the problem is that too often my clients training after 8 a.m. come to the gym hungry, cranky, and low-energy.” Premium cars need fuel to run efficiently and so do we. Power up before you hit the gym with an easily digestible meal. Kirsch recommends eating 20 almonds, or an apple or banana with a tablespoon of almond butter.

Why not take skinny fiber to the gym with you?

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You eat too many carbs before exercising

And, yes, you need to eat, but don’t consume too many carbs (good or bad) before your workout if you want to see results, says Adam Schersten, trainer at Equinox in New York City. “The added blood glucose will encourage the use of those and other sugars for your fuel source rather than the pesky fat stores.”

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You repeat the same cardio routine

“The body is a master of minimizing caloric expenditure,” says Schersten, “and a long, evenly paced run is easy for it to adapt to.” When you first begin a cardio regime, your body burns more calories and you see progress more quickly. But if you don’t continually challenge yourself with new moves, your workout turns into weight maintenance instead of weight loss. “Mix it up with some intervals or tempo runs on hills to see continued results,” he 

recommends.

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You don’t challenge your muscles

To get the most of your workouts, make sure the strength-training exercises you do target and overload muscles to the point of fatigue. “Go toward that burning, uncomfortable feeling in your muscles. That’s how you’ll get the results you want to achieve,” says Tanya Becker, co-founder of Physique 57 and co-author of The Physique 57 Solution. Interval overload training produces maximum results in minimal time.

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You use the wrong weights

Despite all the back-and-forth discussions on heavy versus light weights, keep the weights on the lighter side if you want to trim down, says Kirsch. “Women often use weights that are too heavy. I like to stay in the 3 to 15-pound range. If you're more fitness-experienced, use weights in the 8 to 10-pound range. If you're a beginner, start in the 3-pound range.”

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You sacrifice good form

Bad form not only puts you at risk for injury, but it also prevents you from maximizing your workouts, says Becker. “Having good form will allow you to get deeper in the positions and help your body transform fast.” If you’re not sure how to do a move, ask a trainer.

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You perform exercises that don’t work for your body type

Just because the woman next to you is doing traditional squats, that doesn’t make them right for you. “The most common mistake when women go into the gym is to watch someone else do an exercise and start doing the same one,” says Kirsch. “When training intelligently, ‘one size doesn't fit all.’ There are exercises and weights appropriate for some body types, ages, and overall objectives and not for others,” he says. Consult a trainer to develop a routine that’s right for you. Some gyms even offer complimentary sessions when you join.

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You “waist” too much time working your core

You don’t need to do an endless amount of crunches to whittle your middle. Your best bet is to expend that energy on exercises that burn more calories. “If you're doing free weights, your core is getting worked too, because you are holding your body upright through the exercises,” says Schersten. “You can burn a lot more calories targeting large muscle groups rather than smaller ones, so stick to squats and skip all those sit-ups.”

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You fail to push yourself hard enough

If you’re leisurely reading a magazine while you’re on the elliptical, chances are you’re wasting your time, says Kirsch. Your workout should be uncomfortable — but not painful. A good way to gauge effort? Holding a conversation should be a challenge. If it’s not, push yourself harder.

You don’t fuel properly when you leave the gym

It’s just as important to replenish your body with proper nutrients after your workout, says Becker. “Eating processed foods will prevent you from losing weight and shedding fat. Drink plenty of water and fill up on fresh fruit and veggies.” Kirsch recommends a shake that contains carbs, protein, and amino acids. Remember, your results are highly contingent on what you do when you leave the gym. Smart eating habits and healthy lifestyle choices will help you achieve the results you want.

There you have it.....ready for a change???

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The Dinner that Helps You Burn Fat

You're going to like this: Certain foods have metabolism-boosting properties, helping your body torch more calories without any extra effort. The one-pan, low-cal meal here packs in five of those ingredients. So get cooking, and prepare to feel the burn. (Seriously. It's spicy!) By Marygrace Taylor, REDBOOK. 

Chickpea-chicken curry 

1. Warm 1 Tbsp olive oil in a large sauté pan over medium heat. Sauté 1 chopped onion, 1 Tbsp curry powder, 2 cloves minced garlic, 2 tsp minced ginger, and a seeded, diced jalapeño pepper. 


2. Add 1 (14.5-oz) can diced tomatoes and their juices, 1 (15-oz) can drained, rinsed chickpeas, and the breast meat from a rotisserie chicken, shredded. Simmer, stirring occasionally, 10 to 15 minutes, until fragrant. Makes 4 servings. 


3. Serve over brown basmati rice (keep it to ½ cup per serving) and top with a dollop of low-fat yogurt and chopped fresh cilantro. 

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Get Skinny Fiber Now!!: 6 Ways to Rev Up Your Metabolism

Get Skinny Fiber Now!!: 6 Ways to Rev Up Your Metabolism: www.lovemyskinny.net By Lucy Danziger and the staff at SELF Sep 10, 2013 Lift Weights Sculpting and maintaining lean musc...

6 Ways to Rev Up Your Metabolism

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By Lucy Danziger and the staff at SELF
Sep 10, 2013

Lift Weights

Sculpting and maintaining lean muscle keeps your metabolism on high, because it uses more energy (as in burns more calories) than fat. Aim to strength train for 20 minutes, three times a week.

Do Some Cardio, Too

Got four minutes? Try Tabata, the high-intensity form of interval training that alternates 20 seconds of all-out effort with 10 seconds of rest. It's quick and effective--a new study shows Tabata can double your metabolic rate for 30 minutes post-exercise. Or try some at-home routines.

Eat Often

Your body needs a little energy to digest food, so having small, frequent meals (around 200 calories) stokes your metabolism. Don't cut cals; split 'em up. For example, eat half of your lunch at 11 a.m. and the rest at 2 p.m.

Drink More Water

It's key to fueling metabolic chemical reactions--if you don't sip enough, your metabolism becomes less efficient. A good rule: Try to get 2 quarts of fluids (8 ounces times eight) daily. Fruit, veggies and other liquids (e.g., coffee) count, too.

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It's not easy to digest, and that’s a good thing. You burn extra energy processing fiber, keeping your metabolism humming. Aim to get 25 to 30 grams daily.

Choose Protein

Its amino acids rebuild muscle tissue--crucial, because if muscles break down, metabolism slows. Women should eat 70 g a day.

Sources: Lyssie Lakatos, R.D., and Tammy Lakatos Shames, R.D., nutritionists and trainers in New York City (except Tabata: Michele Olson, Ph.D., professor of exercise physiology at Auburn University in Montgomery, Alabama)