You’ve cut those unwanted pounds from your frame. Congratulations! Now what? Decelerate your diet and accelerate in the gym, suggests a new study in the American Journal of Clinical Nutrition.
Researchers had 125 young adults who had just lost more than 8 percent of their total weight follow one of three maintenance diets. One provided a moderate amount of fat, the second called for 20 to 30 percent fat, and those on the third took in 35 percent of calories as fat. Interestingly, all the dieters regained up to 8 pounds within six months.
Whether you’re sitting in traffic for endless hours, searching aimlessly for an open gym, or stuck on your in-laws' couch, Thanksgiving week is a challenging time to stick to your training and nutrition habits. Which is one reason why so many people pack on weight between Thanksgiving and New Year’s that can literally last a lifetime, according to research by the National Institutes of Health.
Good news for the 68 percent of men who experience frequent food cravings: A new study in the journal Appetite states that a 15-minute jaunt can successfully take your mind off of that Snickers you covet, significantly decreasing your risk of indulging.
The Performance Life
This week, I received some bad news: I have a stress fracture in my tibia. So much for keeping up with my running plan. Also, not paying the utmost attention to Prehab, Movement Prep, and, most importantly, regeneration while adapting to long distance running has backfired big time.
I had to come up with some solutions to make the best out of this situation. While I won’t be able to run a certain mileage or do interval work or tempo runs, I can still work on my endurance in other ways. Here's how I plan to adapt my program:
Does your back bother you when you travel? Sitting for extended periods of time can wage war on your back because your lower back muscles often pick up the slack for glutes that stop working properly. But as athletic trainer Scott Kneller explains in this video, the mini band is the perfect piece of exercise equipment for long trips, since you can pack it easily and use it to train your glutes in your hotel room. This will remove stress off your back and help improve your posture.
The Performance Life
The other week I had one of those awful days that turned around by simply not allowing myself to miss a run. Well, Karma is bound to come back around.
When looking at potential marathons in the spring, the Boston Marathon popped up as the only major marathon on the East Coast. Now, as some of you may know, there is a qualification requirement for this particular marathon. I was ready to give up on my dream of debuting at a big marathon until I heard from a friend that if you make a commitment to fundraise for certain organizations, they would give you a starting spot in return. I checked back on the marathon website, and she was right.
Not only is the pull-up the granddaddy of back movements, but it's also among the best bodyweight moves. With just a pull-up bar, you can challenge your arms, back, shoulders, and torso (if you're doing it right). If you work a desk job or do a lot of bench presses, pull-ups will also help balance your strength and improve your posture. In the Q&As that follow, our resident experts explain how to properly perform a pull-up and how to bust out a bunch of them—even if you can't do a single one at the moment.
For some reason, you accepted the team captaincy. It could be an act of selflessness or quite probably one of moronic proportions. To maintain your sanity, remember a few things: It’s a thankless job. Everyone believes that they could do it better. And at times, cleaning a beach would be easier. But it’s not impossible, and, if you follow some advice, it can be pretty successful.
Men and women don’t stand on equal footing at the gym, but that’s not because men have a pound-for-pound strength advantage when lifting. According to a new study, it’s because the more muscular sex has fewer bacteria on their hands, meaning women are more likely to infect the gym’s equipment and locker room with MRSA and other bacteria.
The essential fatty acids found in fish have been shown to ward off heart disease, reduce inflammation, and improve your memory and brain power. They may even help you reach your fat loss goals. If you aren't getting enough of these healthy fats from your diet or through supplements, then you're missing out on big benefits. Below, our experts have answered three of the most common questions about fish oil, so you can figure out what makes it so "essential".
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Try these dynamic stretches to prepare for a better workout.
When you feel your creativity lacking, taking a walk can help you find inspiration, according to a small study from Stanford University researchers.
Three things to know if you train hard and don't eat meat.
A new survey found that only 25 percent of employees with paid time off took advantage of it in 2013.
Here's what you need to know about using obstacle races to build teamwork at work.