Ever notice the color-coded exercise "zones" listed on cardio machines? There's a "fat burning" zone, an "endurance training" zone, and so forth. The colors look nice, but how many times have you chosen the "fat burning" zone and watched as your fat stayed put? That's because fat-burning programs keep you at a lower intensity level, when to lose weight you really need to burn big calories. That only happens when you exercise at a higher-intensity level.
Let's look at the math. In a half hour of low-intensity exercise, you might burn 100 calories. Of those 100 calories, roughly 80 percent will be fat calories, meaning that you've burned 80 fat calories. In a half hour of high-intensity exercise, you might burn 300 calories. Of those 300 calories, roughly 33 percent will be fat calories, meaning that you've burned around 100 fat calories.
Get it? Even though the percentage of fat calories burned is higher during a low-intensity workout, you're burning so many more total calories during a high-intensity workout that, percentages aside, you are still burning more fat calories — not to mention the 200 additional carb calories.
Tuesday, June 9, 2009
Monday, June 8, 2009
The Sumo Squat
Have you ever seen a sumo match? These wrestlers may look funny (and flabby), but they're actually powerhouses of strength and balance. In the beginning of a match, the two opponents face off while performing a special type of squat in slow motion. Lifting one leg while leaning to the side, the wrestler uses his full weight and power to strike the mat. After repeating this move with the other leg, the wrestler then sinks down into a deep, wide-legged squat.
You'll probably never have to intimidate a competitor in the ring, but doing this sumo-inspired exercise will strengthen your inner and outer thighs. Best of all, there's no loincloth required!
Sumo Squat
Stand with your feet as wide apart as possible while pointing your toes outward.
Lower your body until your thighs are parallel to the floor.
Hold for a beat, exhale, then press back up to starting position. Repeat.
Keep your shoulders directly over your hips at all times. For best results, don't lean forward or let your knees extend beyond your toes. Keep your abs drawn in and don't arch your back.
You'll probably never have to intimidate a competitor in the ring, but doing this sumo-inspired exercise will strengthen your inner and outer thighs. Best of all, there's no loincloth required!
Sumo Squat
Stand with your feet as wide apart as possible while pointing your toes outward.
Lower your body until your thighs are parallel to the floor.
Hold for a beat, exhale, then press back up to starting position. Repeat.
Keep your shoulders directly over your hips at all times. For best results, don't lean forward or let your knees extend beyond your toes. Keep your abs drawn in and don't arch your back.
Sunday, June 7, 2009
Jillian Michaels: Eat for Better Health With This Delicious Salmon Dish!
Salmon has a high nutrient profile for a reason. It's full of protein and is a great source of the amino acids you need to build muscle. Plus, it's low in saturated fat and packed with heart-healthy omega-3 fatty acids. It's also a good source of selenium, a mineral that's critical to thyroid function, and vitamin D, which helps preserve muscle.
You can't go wrong with this quick, easy-to-prepare salmon recipe. Not only is it cooked in heart-healthy olive oil, but it's served with a tomato-based salsa rich in lycopene, a powerful cancer-fighting antioxidant. Enjoy this healthy, filling meal any night of the week!
Pan-Seared Salmon With Fennel and Dill Salsa
1 large tomato, chopped
1 cup finely chopped fennel (about 1/2 bulb, stalks trimmed)
2 tablespoons minced red onion
2 tablespoons minced dill
1 tablespoon red-wine vinegar
1/2 teaspoon salt, divided
1 pound salmon fillet, skinned
Freshly ground pepper to taste
2 tablespoons extra-virgin olive oil
Combine tomato, fennel, onion, dill, red-wine vinegar, and 1/4 teaspoon salt in a medium bowl.
Cut salmon into 4 equal portions and sprinkle with the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick pan over high heat until shimmering but not smoking. Cook the salmon, skinned-side up, until golden brown, 3 to 5 minutes. Turn the salmon over and remove the pan from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 5 minutes more. Serve immediately with the salsa.
Makes 4 servings.
You can't go wrong with this quick, easy-to-prepare salmon recipe. Not only is it cooked in heart-healthy olive oil, but it's served with a tomato-based salsa rich in lycopene, a powerful cancer-fighting antioxidant. Enjoy this healthy, filling meal any night of the week!
Pan-Seared Salmon With Fennel and Dill Salsa
1 large tomato, chopped
1 cup finely chopped fennel (about 1/2 bulb, stalks trimmed)
2 tablespoons minced red onion
2 tablespoons minced dill
1 tablespoon red-wine vinegar
1/2 teaspoon salt, divided
1 pound salmon fillet, skinned
Freshly ground pepper to taste
2 tablespoons extra-virgin olive oil
Combine tomato, fennel, onion, dill, red-wine vinegar, and 1/4 teaspoon salt in a medium bowl.
Cut salmon into 4 equal portions and sprinkle with the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick pan over high heat until shimmering but not smoking. Cook the salmon, skinned-side up, until golden brown, 3 to 5 minutes. Turn the salmon over and remove the pan from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 5 minutes more. Serve immediately with the salsa.
Makes 4 servings.
Saturday, June 6, 2009
Jillian Michaels: Slow and Steady
I get these emails from the Jillian Michaels website every so often and I know that they really help me out so I thought that I would share them with you all to give everyone more motivation because I think that we all can use it every now and again. I hope you all enjoy! :)
Remember the fable about the tortoise and the hare? The hare got off to a zippy pace and seemed sure to win. But he didn't, did he? The tortoise, while naturally much slower than the hare, kept moving steadily toward the finish line and was able to cross first.
What's the take-home message of this fable? Slow and steady wins the race. To reach your weight-loss goals, you need to switch from the hare's mind-set to that of the tortoise. In other words, you must break the "all or nothing" mentality.
Do you start diets with superhuman resolve — determined to eschew temptation and work out seven days a week — only to fall off the wagon and give up hope?
Such an approach to anything — especially to your health — can be very appealing, even motivating. But I'm telling you right now that overreaching the most dangerous way to set out. Human beings are imperfect. When you do skip a workout or give in to temptation (something we all do), you're more likely to throw in the towel.
So start thinking like a tortoise. Pace yourself. Have a slice of pizza and take a day off now and then, but don't stray too far from the path that will lead you to your goals
Remember the fable about the tortoise and the hare? The hare got off to a zippy pace and seemed sure to win. But he didn't, did he? The tortoise, while naturally much slower than the hare, kept moving steadily toward the finish line and was able to cross first.
What's the take-home message of this fable? Slow and steady wins the race. To reach your weight-loss goals, you need to switch from the hare's mind-set to that of the tortoise. In other words, you must break the "all or nothing" mentality.
Do you start diets with superhuman resolve — determined to eschew temptation and work out seven days a week — only to fall off the wagon and give up hope?
Such an approach to anything — especially to your health — can be very appealing, even motivating. But I'm telling you right now that overreaching the most dangerous way to set out. Human beings are imperfect. When you do skip a workout or give in to temptation (something we all do), you're more likely to throw in the towel.
So start thinking like a tortoise. Pace yourself. Have a slice of pizza and take a day off now and then, but don't stray too far from the path that will lead you to your goals
Friday, June 5, 2009
Tiffs loss
I lost .2 lbs this week, which puts my total loss at 5 lbs. This is the point that I usually start gaining again but not this time! Wish me luck!
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