Firing Up Your Metabolism

There are many factors involved in weight loss and actually your diet and your training are only one part of that.

While the IIFYM (If It Fits in Your Macros) crowd will tell us that the only thing that matters is calories, this is actually a drastic oversimplification. Try telling that to someone who has hypothyroidism, for instance, and you’ll likely get a slap.

Hypothyroidism is a condition that causes a change in the number of thyroid hormones T3 and T4. These regulate weight loss among other things and as a result, those who suffer from the condition end up gaining more weight than others while at the same time feeling more tired.

And the thing is, we all have differing hormonal balances. You don’t need to have hypothyroidism or another condition to be someone who finds it harder to shift weight.

Your metabolism has a big role in how your body reacts to training and dieting and so it’s important to make sure that it’s ticking away and you’re burning as many calories as possible throughout the day.

Unfortunately, several things can cause our metabolisms to slow down. Lack of activity is one, of course, but so too is age, weight gain and stress.

So how do you kick your metabolism back into gear?

Eat Breakfast

When you wake up in the morning after a long sleep, you’re in a fasted state with low blood sugar and you’ll be high in cortisol. In this state you’ll actually burn more calories and thus many people will try and maintain it as long as possible by not eating anything until lunch.

This is a mistake however, as this fasted state also slows down our metabolism. It’s not until you put some food in your system that your body wakes up and things start kicking in – you begin burning those calories for fuel, which in turn sends a signal to the brain that you’ve eaten and this perks you up and prevents you from snacking throughout the day. It also raises your metabolism.

Many experts including author Tim Ferriss recommend eating 30 grams of protein 30 seconds after waking up for the full effects.

Strength Training

If you’re trying to burn calories and all you’re doing is running, then you’re missing an important component. Lifting weights is actually fantastic for increasing your metabolism and especially when you use the big compound lifts like bench press, squat and deadlift. The reason for this is that using muscle requires a lot of energy and once you’ve built up your muscle, it takes energy just to maintain it.

HIIT

Also highly effective is “HIIT.” This is High Intensity Interval Training which essentially means alternating between periods of sprinting/high exertion and periods of relatively lesser activity like walking or jogging.

This combination puts you in an anaerobic state which uses up all the glucose in your blood stream and thereby puts your body in a fat burning mode throughout the rest of the day. This is sometimes called the “after-burn effect.”

Kettlebell Training for Work-at-Home-Moms

If you are a work-at-home mom and you badly need to develop an exercise regimen that will allow you to burn calories in a short amount of time then the kettlebell is exactly what you’re looking for. Doing KB exercises will speed up your metabolism, tone your body, relieve stress and increase your energy levels. If you are ready to get started, check out the kettlebell exercises below that will help you reshape your body in its best form ever!

workout at gym

-The Swing

You can use this move to lose weight, build lean muscles and tone your body. To do the swing, strand straight with your legs shoulder width apart and lean forward while keeping your back straight. Don’t arch your back as this may cause injury. Bend your knees mimicking a semi squat.

Your arms should hang loosely and then raise the kettlebell with both hands over your head and inhale. Now swing the weight in between the legs towards the back as you breathe out. Do 10 sets of 20 to 50 repetitions and pause for a minute between each set.

– Deadlift

The deadlift is great for toning the back and butt. When doing this exercise, you have to keep your back straight and use your body’s force to lift the weight, not your arms. Start with the standard standing position. The kettlebell should be on the floor centered between your legs.

Bend your knees and squat over the weight. Remember to keep your spine straight and abdominals tight. Reach down and grab the kettlebell with both hands. Lift it with your entire body and not just your arms.

The power of the lift should come from your abs and hips. Bend your elbows out open as you raise the weight to your mid chest. Slightly bend your knees as you lower the weight. Repeat this move for 25 times before putting the kettlebell back to the floor.

-Lunge Press

This is one of the easiest kettlebell exercises that a woman can easily do. To start, stand with your feet shoulder width apart and hold the sides of the kettlebell handle with both hands in front of your chest.

Your elbows should be bent by sides with your palms in. Now lunge forward using your left leg and press the weight up using both hands. Stand back up while you bring the kettlebell back down.

Repeat the exercise using the other leg. The lunge press targets the shoulders, back, arms, abs, legs and butt. Make sure you keep your back and shoulder blades straight when doing this move.

Hottest Fitness Trends

If you are tired of your usual exercise routines, why not try something new to keep your workout fresh and interesting? Trying a new workout will allow you to keep challenging your body. Here are 3 fitness trends you may want to try:

1.) Fusion Classes- aerial yoga, piloxing, cardioga, poolates and kayoga are just some of the newest fusion classes we have today. These combo workouts are conceptualized to get the body working in ways it wouldn’t otherwise. If you think your current workout routine is not doing enough for you then you absolutely need to try a fusion class.

Aerial Yoga. Anti-gravity Yoga.

Let’s say you are an avid spinner and you are missing a strength component, you can take a class that uses resistance bands and free weights to train a wider muscle group. Pick a class that has one of your favorite or current workouts in the name. If you are already doing yoga then try a yoga fusion class such as aerial yoga, piloxing (boxing with Pilates) or poolates.

2.) Dance Fusion Classes- Zumba and Masala Bhangra are great for those who are looking for a fun way to burn the calories. Luckily, they are not the only way to dance away the excess pounds. You can try hip-hop, jazz or striptease aerobics.

If you want a class that incorporates resistance training into different dance routines then you may want to consider house party fitness. There is also a new fitness trend called Pound which is a fusion of cardio, pilates, plyometrics and isometric movements.

The 45-miunute class will help you burn 600-900 calories per hour. With this dance fusion class, you use weighted drumsticks and rhythm to achieve a full body cardio jam workout.

3.) Wellness Coaches- fitness doesn’t stop in regular exercise and a healthy diet. Staying fit is a lifestyle and if you are serious about it, you may want to consider seeking the help of a wellness coach. They offer guidance on long-term changes that you can make so you can enjoy a healthy lifestyle for good.

The one-on-one approach is similar to that of personal trainers. The only difference is that a wellness coach looks at your lifestyle and habits holistically. They will then determine what strategies will help you achieve your fitness goals. Ask your doctor or personal trainer if they can recommend a wellness coach. Before meeting with a coach, make sure you are ready to commit to making positive changes in your life.

Recommended: test your fitness level at any age

Do you have to test your fitness level or are you in such great shape that you don’t have to? Obviously if you’re working out regulary and at your ideal weight than this is something you don’t need but I would estimate 90% of people at all ages might well be advised to do this checkup and so I suggest you start by reading the article below:

A former personal trainer, Carol Nigut, 63, takes twice-weekly brisk walks, does strength training three times a week, keeps flexible with yoga and maintains an enviable body mass index.

Nigut doesn’t need to gauge her fitness level; she sees the results. “While friends are having joint replacements, I’m avoiding surgery,” said Nigut, of Oro Valley, Ariz. “I don’t need to take medications. And I’m able to try new ways to stay active. Bird-watching, dancing, whatever; I’ll try it.”

If training is not on your resume, though, how do you know if you’re fit? Google “How many sit-ups should a 30-year-old male do?” or “How long should it take for a 50-year-old female to run a mile?” and you get thousands of answers, mostly from random sources that have nothing to do with fitness.

Enter the gold standard, the Adult Fitness Test (www.presidentschallenge.org). It tells you if you are “normal” compared with a national, well-researched model. For muscular strength, it tells your percentile. If you’re in the 75th percentile, 75 percent of people of your age and gender are not as strong as you are. Many a gym uses a variation of this test — often for free, to get you in its doors — but uses the softer “assessment” instead of “test.”

How to stop procrastinating on your fitness goals

“Every trainer organization has its own assessment and we don’t advocate one over another,” said Joy Keller, of the IDEA Health and Fitness Association, which educates trainers through publications and conventions. “But we recommend using some assessment before you start a new exercise so you can track your progress. If you’re not assessin’, you’re guessin.'”..

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Must Read: Fitness Experts Have Turned Against Sit-Ups

Here’s  some important news for all those doing sit-ups , they’re pretty bad for your lower back and you should definitely consider switching to a different exercise, so read on:

Fitness experts are now advising against doing too many sit-ups for risk of back injury.

Sit-ups -put too much pressure on your lower back

According to the Wall Street Journal, Stuart McGill, a professor of spine biomechanics at the University of Waterloo, says sit-ups put hundreds of pounds of compressive force on the spine. This pressure combined with the repeated flexing motion of a sit-up can squeeze spinal discs and possibly lead to herniation.

Others are catching on. The Journal reports that an editorial in a paper covering the U.S. Navy has called for taking sit-ups out of annual fitness tests, and the Canadian Armed Forces has already done away with them. The creator of the P90X workout also says he no longer does sit-ups.

What to do instead of sit-ups? Experts recommend the plank pose, which works out core muscles but puts less harmful pressure on the lower back.

Go here for more information in A Guide to the Plank Exercise

A Guide to the Plank Exercise

One type of exercise that will improve your abdominal core strength and stability are plank exercises. When performed properly, they will not only improve the muscles supporting the spine and lower body, but also develop the arms, shoulders and glutes.

Many people that don’t exercise might wonder why they need a strong abdominal core. A strong core not only gives you a better erect posture, but it also makes doing simple everyday tasks a lot easier, like carrying groceries in from the car, or a full laundry basket, or toting around a 15-pound toddler, or vacuuming, or …. you get the idea.

man on Abdominals workout Basic Plank posture

The Basic Plank

The starting position for this exercise is the same as it is for a push-up – your body in a straight line (like a straight plank of wood) with your hands and feet shoulder-width apart.

Next, squeeze your glutes (buttocks) to stabilize the front half of your body facing the floor.

Be sure your head is in line with your back by looking at the floor about a foot in front of your hands. This takes the pressure off of your neck.

Hold this position for 20 seconds when first starting out. As you get more comfortable holding this position, gradually increase the amount of time without compromising your form or breathing.

Plank Variations

There are several variations to the basic plank. Three popular ones are the:

Forearm

The starting position for this exercise is basically the same as it is for the basic plank, except your forearms are supporting your weight instead of your hands. Keep to the form by ensuring your hands are pointing forward and are shoulder-width apart. Hold for 20 seconds or as long as you can.

Knee

This variation also initially uses the basic starting position, but with one twist – you are supporting your lower body on your knees instead of your feet. The knee plank is a great exercise to do if you have some lower back problems or when the basic plank hurts your back. Hold time is the same as it is for the other plank exercises.

Side

The side plank is a great exercise designed to work the obliques and abdominal side muscles. The starting position is you on your side supported by the hand of one arm and your feet together. Your body should be in line at an incline from your feet to your head. Variations of the side plank that increase the level of difficulty include raising the non-supporting arm and leg. If you have a hard time holding the side plank position, try crossing your non-supporting leg in front of you for additional support. Hold for 20 seconds or as long as you can and then switch sides.

The beauty of planks is that they require no equipment and can be done just about anywhere, making them a great exercise to do while away from home or the gym.

Solstice Stand Up Paddleboard 10-Feet 8-Inch Review

Inflatable stand up paddleboards have caught on in popularity the last couple of years. The reasoning is low price combined with extreme portability and minimal storage requirements. The first inflatables to hit the marketplace were not very rigid. Recently however, SUPs like the Solstice Stand Up Paddleboard 10-Feet 8-Inch model have addressed that rigidity problem successfully, so we are taking a look at that product today.

Solstice Stand Up Paddleboard 10-Feet 8-Inch Features and Specs

* Reinforced 3 ply PVC material
* 1,000 Denier rating means excellent durability
* More rigid than previous inflatable SUP technology
* Designed with 4 stainless steel tie-downs for stowing away gear
* One stop shopping package includes carry bag, board, pump and paddle.

What’s Hot About the Solstice Stand Up Paddleboard 10-Feet 8-Inch

This inflatable SUP carries an attractive 4.4 / 5.0 customer satisfaction rating on Amazon, where you can usually find it discounted from its regular brick-and-mortar retail price tag. More than 70 Amazon purchasers have expressed their satisfaction with this product for a number of reasons.

The Solstice Stand Up Paddleboard 10-Feet 8-Inch inflatable carries a price tag which immediately draws your attention in a positive way. On top of that, you receive a carry bag, pump and SUP paddle with your purchase, meaning even more value.

What is really nice is the technology used to make this board. The first inflatable SUPs that entered the market simply were not rigid enough to handle anyone over about 150 pounds. Solstice has been successful with a particular 3 ply PVC reinforced fabric in making this board much more rigid than most inflatables, many of which require a much larger financial investment.

As a value purchase this is a no-brainer for a beginner or all-around board purchaser. Add the discounted Amazon purchase price and excellent customer satisfaction rating from previous buyers and you have a great SUP buy for a lot of reasons.

(You can read actual buyer comments and reviews here)

Why It’s Not So Hot

If you weigh more than 250 pounds, this is not the board for you. This is also an all-arounder, and not the choice if you want to surf or race competitively. As a complete package however, the price and performance cannot be beat. Perfect for fishing, cruising, and casual surfing.

Who is the Solstice Stand Up Paddleboard 10-Feet 8-Inch Perfect For?

At 10′ 8″ long, this Solstice Inflatable SUP is a good intermediate length. Inflatability means minimal storage space is required, portability has never been better, and the added pump makes inflating quick and easy. This is the perfect SUP purchase for children and teens, budget shoppers and any men or women under 250 pounds that enjoy stand up paddleboarding.

Top 7 SUP Safety Tips -Stand Up Paddleboards

Stand up paddleboards offer a lot of rewards for young and old, women and men alike. But in your haste to get out on the water and have fun, you may be overlooking some important safety concerns. If you want your SUP experience to be a positive one, remember the following top 7 SUP safety tips.

1 – Get in Shape

SUPs can be a lot of fun. They get you out on the water, in the great outdoors, they are the perfect vehicle for socializing, and they are super versatile. But a day spent on your SUP can be very grueling physically if you are not prepared. Boost your cardiovascular system and overall body strength before you take up paddleboarding, and you have a better chance of enjoying a safe, injury-free experience.

2 – Know Your Body of Water

Check tide and current charts. Bring along someone who knows the body of water you are going to be paddling on if you are not familiar with it yourself. Check the weather report. Know everything that could affect the water source where you plan to paddle before you head out.

3 – Stick To Your Board

If you become injured or find yourself in an emergency situation, stay with your board. Your SUP is much more visible than you are, and makes the perfect flotation device if you are injured or worn-out. A leash ensures you can always retrieve your board.

4 – Never Go Out Alone

This should be a no-brainer. However, when the weather is perfect, you have a day off from work and none of your friends or fellow paddlers are available, it may seem impossible to resist the urge to hit the water. You have to anyway. There is always tomorrow, and if you go out alone you may not be able to rescue yourself from an emergency situation. Don’t take the risk.

5 – Wear a Life Jacket (Personal Flotation Device)

A PFD is designed to hold you in a face-up, floating position in the water. If you suffer a head injury and are rendered unconscious, a personal flotation device just may save your life. It also cushions any falls or tumbles you make from your board.

6 – Carry a Whistle

The sound of a whistle can be heard for incredibly long distances across open water. If you suffer an injury, lose your board or find yourself in some other type of emergency situation, a series of 3 short, sharp whistle blasts can alert someone to your situation.

7 – Don’t Lose Yourself in the Experience

It’s easy to forget that you can go from having the time of your life to a catastrophe scenario in just seconds. Keep an eye on your surroundings. Enjoy yourself and have a good time, but be aware of everything that is going on around you. SUPs can provide a lifetime of health benefits and outdoor enjoyment, as long as you respect the experience and keep your head in the game.

Introduction to Stand Up Paddle Surfing

When you are learning how to surf on your SUP, remembering one major point is vitally important. Never forget that you are now a member of the overall surfing community. That means you need to understand the unwritten etiquette and rules that apply to all surfers, whether on surfboards or stand up paddleboards.

Stick To Your Level

Sit back and watch for a while. Look for an area of water where other surfers at your level of competency are working the waves. If you are just beginning, head to uncrowded breaks. These are not the best waves, but you can learn proper form and surfing techniques that allow you to improve your skill level.

Never “Drop In”

The surfer that is nearest to the peak (beginning) of a wave is considered to have the right-of-way. The peak of the wave is where the break begins. If there is someone closer to the peak than you, and they hit that wave, you should never drop in on that wave as well.

Get in the Lineup and Take Turns

To ensure that you never snake or drop in on waves out of turn, take your place in the surfing lineup. You never want to just paddle out and go after every wave. The surfing community will often times have a very formal lineup that is easy to read. Sometimes it will be more of a turn taking process. Watch the other surfers for a while before joining to guarantee you do not jump your spot in line.

Don’t Abuse Your Board Size

Your SUP is probably going to be longer and wider than most traditional surfboards you encounter. This does not mean that you should use that extra length to bully other surfers. This can lead to injuries, and possible banishment from the surfing community.

SUP Surfing Technique

Paddle out wide and get in line. When it’s your turn and a wave is coming, start paddling quickly, moving from a parallel to a vertical alignment with the wave. You will be paddling rapidly at first. Once you catch the wave, bend your knees and simply use your paddle to steer if you need to. Look in the direction you want to head, and assume a surfing stance, one foot in front of another.

Practice, Practice, Practice

SUPs allows you to surf with no prior experience. Because you are already in a standing position when you catch a wave, it is easier to surf successfully than a traditional surfer who must go from a a prone to standing position. However, you should still practice first. Where there is no one around, put in your time. This ensures that you will look like a seasoned surfer the first time you join a lineup.

The Top Fitness Trends of 2016

For those interested in fitness and learning about the latest trends in this field there’s some interesting news here:

If you’ve been holding out on springing for that Fitbit or Nike FuelBand – telling yourself fitness trackers will soon go out of style – you may need to find another excuse, or give in. According to the American College of Sports Medicine’s 10th annual survey of 2,800 health and fitness professionals, wearable technologies such as fitness trackers, smart watches and GPS tracking devices are expected to be the No. 1 fitness trend in 2016.

“I suspect it has something to do with our fascination with gadgets and the fact that now we’re past the era of the recession,” says the survey’s lead author Walter Thompson, associate dean in the College of Education & Human Development at Georgia State University in Atlanta. In the past, budget-friendly trends such as body weight training and group personal training were more popular. (It might also have something to do with the fact that this year was the first the ACSM included wearable technology as an option on the list at all.) “We’ll have to see if it maintains its status,” Thompson says, noting that the ACSM specifies that a “trend,” or a general change in behavior, is different from a “fad,” which is shorter-lived.

Of the 40 trends ACSM asked fitness professionals to rank, body weight training, high-intensity interval training, strength training and educated and experienced fitness professionals took the top five slots after wearable technology. Dropping on this year’s list were worker incentive programs, boot camps and exercise programs aimed at children and weight loss – “a huge disappointment to those who believe that the fitness industry should take the lead in the battle against childhood obesity,” the accompanying journal article reports…

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