Daily health tips: 2016

Wednesday, September 28, 2016

Daily health tips ! A Sample Week Of Working Out For Weight Loss

Having a game plan for success has never been simpler.

If you’re trying to lose weight, you may know that adding more workouts to your weekly routine is one of the best steps you can take. However, it can be tough to come up with a perfect plan on your own if you have no idea where to start. Whether you’re totally new to fitness or just need some guidance, you’re covered here. Celeb trainer Adam Rosante, author of The 30-Second Body and C9 ambassador, came up with a plan for SELF readers to help guide you to success with any weight-loss goals you may have (when it’s paired with healthy nutrition choices and good sleep, of course).

20. DRINK MORE WATER

"Think you're hungry? Chances are you're dehydrated and it's messing with your metabolism," says Neiman. Watching your water intake is especially important if you consume a lot of sodium, which is dehydrating (this tends to be the case if your diet is high in processed foods). Remember that food can be a great source for water—think watermelon and cucumbers. Several of the foods on our list of The 20 Most Filling Healthy Snacks have high water density!

Daily health tips ! Hollywood’s Highly Effective Fat-Loss Diet

I will let you in on a little secret:

Paleo diets can work. Low carb diets can work. Flexible diets can work. Intermittent fasting can work. High carb diets can work. Just eating food can also work. Juicing... meh, stick with one of the above.

I'm not being facetious here. The point is, most diets can work. When implemented with consistency, that is. But by that same token, they can fail miserably if you're not goal-focused and apply them slapdash in between binges.

But that's not why you're here. You're here because you want to know which one is the most effective. There is one. And it's not in that list. But more on that in a moment.

First, some house keeping: the key to fat loss is being in a calorie deficit. Simple, right? Not exactly. Men in particular are prone to unwittingly being in a calorie surplus and then wondering why they don't have shredded, six-pack abs.

Research shows that if you get your mind right, results will follow.

Every diet and weight-loss strategy has its pros and cons, but for any one to really work, you've got to get your mind right.

"Shifting your mindset about how to lose weight is the biggest factor in losing weight," says NYC-based therapist Kathryn Smerling. "We can't shift our weight from the outside without realizing the correct inner resolve and intention."

And most people try to lose weight with the worst state of mind possible: wanting to "fix" themselves. They jump into diets and exercise plans out of self-deprecation, all the while pinching their "trouble" spots, calling themselves "fat" and feeling altogether less-than. They get obsessed with results, focus on quick fixes and lose sight of sustainability and even health.

40 LIES THE WEIGHT-LOSS INDUSTRY TELLS YOU

All I have to do is fast for three days, eat protein bars for three days, follow it up with a juice delivery service for three weeks, and then six months of supplements" my friend Violet told me as she unloaded box after box of pills and powders. "It's definitely not cheap, but it's a small price to pay to look amazing in my wedding dress next year!"

Get the most out of every cardio workout with these expert-approved hacks.

Walk into any gym and you'll find two distinct groups of gym-goers: cardio bunnies and strength junkies.

Generally, if you ask those cardio hoppers what brings them to the treadmill, spin bike or elliptical, it's their desire to lose weight or, more accurately, fat. However, the strength lovers, by and large, have already hit their fat-loss goals.

After all, in one Journal of Sports Science and Medicine study, people who performed a simple 20-minute, high-intensity strength workout burned an average of 15 calories per minute – nearly twice as many as during a long run on the treadmill.

TONE YOUR TROUBLE ZONES

Duration: 45 minutes. Difficulty: Intermediate.

While you can't target exactly where you'll lose body fat (a.k.a. spot reduction), you can tailor your workouts to help build more lean muscle in certain spots. We've got moves to hit all your problem areas (no equipment required). And since targeted training means you'll be adding lean muscle to your frame,

1. Being a personal trainer is challenging but exciting—you get to watch and help people move closer to their goals. And when you’re a celebrity trainer it becomes even more interesting thanks to the added pressure of training high-profile clients who need their bodies to carry them through long hours on set or on stage (not to mention, they’re constantly in the spotlight).

Ashley Borden is one of these badass fitness experts. She’s worked with Christina Aguilera, Reese Witherspoon, Ryan Gosling, Mandy Moore, Natasha Bedingfield, Ke$ha…the list goes on. And she's got you covered, too. Even if you’re not booking a private training session with Borden, you can use some of her insight to up your fitness game. Because even though ~famous people~ may have some advantages, at the end of the day, everyone’s equal in the gym, says Borden

STANDING STRAIGHT LEG BICYCLE

B. Balancing on left leg, extend right leg out low in front of body, toe pointed, as upper body twists to right. Return to start; repeat on opposite side.

STAR POWER

"Social media is such an important asset to my career," Dwayne says. "I came to it late—in 2011—because I didn't quite understand the power of it.

Is a one-minute workout really just as effective as 45 minutes?

HIIT workouts, or high-intensity interval training, are popular among fitness fanatics — they're short, effective and leave you sweaty. But are they really better than a 60-minute run?

In the widely reported study earlier this year (with the irresistible 1-minute exercise headline), researchers from McMaster University found that a 10-minute workout could be just as effective as a 45-minute one.

MILES TELLER, OCTOBER 2015

WORK FOR WHAT YOU WANT, PROVE EVERYONE WRONG

“You can’t wait for people to tell you [you have what it takes]. You have to tell them.”

When Teller was cast to play Vinny “the Pazmanian Devil” Pazienza (the five-time world boxing champion) in, Bleed for This, he wasn't the obvious choice.

A few judicious pics can make you feel calmer and more secure—but think twice before sharing them with everyone.

Spamming your Instagram feed with iPhone shots of your four-pack abs is a recipe for annoying your friends.

But a few select, meaningful photos that make you feel good, sent to a few good friends? That might be the recipe for keeping up with your gym routine and unlocking new levels of self-confidence.

Yes: Selfies, often mocked as a the epitome of smartphone-era self-indulgence since the term was coined in 2014, can actually be a good way to connect with people you care about and reflect on things that motivate you and make you happy, according to a new study from University of California at Irvine published in July in the journal Psychology of Well-Being.

We know what you're thinking: Really? I figured they just made people look like jerks. And you have a point: Science around selfies hasn't always been so sunny. Guys who post "a lot" of selfies on Facebook or Instagram tend to score higher in narcissism and "self-objectification," according to a widely reported Ohio State University study published in early 2015. Men's Fitness readers tend to be annoyed by dudes taking gym selfies, particularly when the selfie-taker in question is walking around the gym shirtless while everyone else is just trying to get in a good workout. And our own surveys suggest that women are similarly peeved by gym selfies shared on social media.

But here's the question: Assuming you're not fishing for compliments or desperately trying to impress anybody, how can taking selfies (not necessarily shirtless gym selfies) really improve how you feel about yourself?

How the Study Worked

Researchers specifically wanted to explore three habits that tend to make people feel happier: recording things that make you feel happy, giving to others, and smiling (yes, research suggests you can improve your mood simply by smiling).

So the researchers asked 41 students at a "public university on the West Coast" to try adding one of three habits to their daily routines:

- (1) taking a selfie while smiling every day

- (2) taking a daily photo of something that makes them happy

- (3) taking a photo of something that would make someone else happy, and then sending it (via text, email, or social media) to that person.

Using custom-built Android apps, the researchers tracked the students' mood for a week before trying any of the habits, and then for three weeks while practicing one of the three habits.

The results:

- People in the selfie group tended to feel more "confident, comfortable, and creative" in their photos, although they noted that constantly having to take photos got repetitive and annoying. "As days went on, I got more comfortable taking photos of myself. If you feel good about yourself, then [a] selfie would be a way to capture that," one study participant said. (They also tended to take them in private places when no one else was around, the study authors reported.)

- People in the "happy photos" group felt "more mindful, reflective and appreciative," the study authors wrote. "Those are simple things that I never thought about before. Just like everyday objects and places in my room. They are places that made me content and stress-free at that time. Not big, but it does have an impact," one student said.

- The "photos for others" group tended to feel less stressed, and felt happy when the photo recipients responded to their messages. "It was fun to send stuff to my girlfriend to make her laugh," one person said. "Seeing her reactions will always make me smile."

So What's This Mean for Your Life?

If taking selfies are a good way to combat stress and make you feel good about yourself—particularly if they capture things that make you happy or reference inside jokes that you can share with your friends or family—then maybe it's not the worst idea to work them into your routine.

Put more academically, "practicing exercises that can promote happiness via smartphone picture-taking and sharing can lead to increased positive feelings for those who engage in it," said Yu Chen, Ph.D., the lead study author and a scholar in UC Irvine's Department of Informatics.

So while taking selfies by the squat rack can get kind of annoying for everyone else, a more private selfie can be a good way to track your weight loss progress and motivate you to keep going back to the gym. And although random gym selfies posted indiscriminately to Facebook for the sake of likes and building your #gymlyfe cred might piss people off, a (tasteful) shot shared with a friend, your trainer, or gym buddy can not only make you feel closer with that person but also help you feel better at the same time.

Daily health tips ! The Only 5 Pieces of (Cheap) Equipment You Need in Your Home Gym

Creating a convenient place to work out doesn’t have to break the bank.

When you ask people why they don't exercise, most say one of two things: they don't have enough time or they can't access to a fitness center. But by creating a space in your home dedicated to exercising, you can save time and exercise without going to a gym. Even better, you can build such a space on the cheap.

Sure, you could buy an expensive treadmill or exercise bike, but those larger pieces of equipment are typically underused and take up valuable space in your home. Plus, larger pieces usually only serve one purpose, and when setting up your own gym, you want to have equipment that you can use for multiple exercises. And with the wide variety of exercise videos and demonstrations available online, you can accomplish your fitness goals by investing in just a few pieces of fitness gear. Here are my five favorite pieces of equipment for a home gym and how to best use them:

1. Yoga Mat

A mat is a must-have: It prevents sweating on your carpets, acts as a cushion on hard surfaces and provides traction so you don't slip while completing your routine. It certainly comes in handy for yoga, Pilates and stretching, but it's also critical for performing many strengthening exercises that require you to lie down or kneel.

Yoga mats come in varying lengths and thicknesses, so select one that meets your needs. For example, if you do Pilates or are working out on a concrete floor, you may want a thicker mat for cushioning. It's also helpful to purchase a mat that has antimicrobial properties because sweat can create an environment attractive to bacteria. If you want, you can also look for additional accessories like a carrying strap to help the mat retain its shape and make it easier to store and travel with. To improve your mat's longevity, keep it out of the sun and clean it with antibacterial wipes or soap and water after each use.

2. Dumbbells

Depending on the types of exercises you perform, you should be able to get away with a set of 5-, 15- and 20-pound dumbbells. The lighter weights can be used for endurance work with high reps, and the heavier ones can be used for more traditional methods of resistance training.

By not purchasing excessively heavy dumbbells, you might have to get creative, since you can't simply progress your exercises by increasing the amount of weight you lift. What you can do is make the exercises harder by challenging your balance, holding the weights farther from your body, altering the speed of your exercises or assuming a position that also requires core strength.

3. Stability Ball

This tool tends to take up a lot of space, but it is a workhorse. You can use your stability ball for endless core exercises, which have been shown to help the reduce risk of certain types of injury. Not sure of what kind of ball to buy? The taller you are, the bigger the ball should be. You also want it slightly under-inflated since a more rigid ball makes it less of a challenge for your core. Look for websites and online tutorials for examples of stability ball exercises, just note your own limits of stability and pay attention to your form.

4. Plyo Box

This piece of equipment not only accommodates many types of exercises, but it also doubles as storage for your other fitness gear. Most people use plyo boxes for intense workouts that incorporate jumping and landing, which improve power, cardiovascular endurance and leg strength. You can also fold your yoga mat on top of the box to create a makeshift, well-cushioned bench for resistance exercises like bench presses in which your arms need clearance to the ground. The box can also help enhance flexibility by, for example, acting as a prop for a standing hamstring stretch. Want the most for your money? Invest in an adjustable plyo box so you can vary the size depending on your needs.

5. Jump-Rope

If you want a very inexpensive way to get an intense cardiovascular workout, look no further than this schoolyard classic. Jumping rope also improves reaction time, balance and agility. Plus, you can jump rope almost anywhere and vary the type of jumping depending on your fitness goals. For instance, try doing single leg hops or turning the rope at double the speed with each jump. The other great thing about a jump rope is its ability to be incorporated into circuit training; try using it in between sets of lifting weights, for example.

Daily health tips ! Overhyped Exercises That Are Actually Wasting Your Time

OVERHYPED EXERCISES THAT ARE ACTUALLY WASTING YOUR TIME

There are bad exercises for certain people and many are often not even aware that they are **doing more harm than good** to their bodies, **Gail McGhie**, an ACE certified personal trainer, group fitness instructor, and Level Two TRX Trainer, says. But what makes an exercise useless is not just **bad shape**. Age, **goals** and lifestyle also play a role. **People in their 40s** have different priorities, such as overall health, than those in their 20s, such as strong glutes and a **six-pack**.

Daily health tips ! 7 Exercises Men Should Do Every Day

From yoga to planks, master these fitness techniques and reap the benefits.

Maybe you're no stranger to the gym – but are you using your time there well? That's another story. "There are more people exercising than any other time in history, thanks to a boom in health clubs and workout trends," says Fairfax Hackley, a personal trainer and former bodybuilder. “But we are more obese, more sedentary, with more aches and pains and diseases than any other country." Sticking to just one boring, same-old routine in your dark and gloomy gym won’t do it. Here are seven exercises men should consider adding to their daily routines: