Most Effective Tricep Workouts

Woman using a dumbbell to perform triceps extensions

Your triceps muscles is the muscle group running along the back of your arms, forming a horseshoe-shaped muscle between your elbow and shoulders. Triceps muscles are responsible for elbow extension and pushing motions. You should work out your triceps at least two times per week as part of a balanced muscle conditioning routine.

When people work their arms, they often focus on biceps and skip the triceps. This can lead to injuries and strength imbalances. A balanced arm workout includes both biceps and triceps.It is important to balance workouts so that complimentary muscle groups develop strength and flexibility equally. Doing this can help you avoid injury and present an overall anesthetically pleasing appearance. In your arms, your biceps and triceps are complimentary muscle groups. While your biceps flex the elbow and help with pulling motions, the triceps extend the elbow and help with pushing motions. A balanced workout involves equal work of both sets of muscles.

The most effective triceps workout depends on your goals and fitness level. Some options for triceps workouts include:

If you pursue a regular weight training routine, then chances are you use your triceps to lift weights, even when you aren't performing specific triceps exercises. Triceps work is involved when you perform chest or bench presses and push ups, as well as when you work your shoulders. For this reason, it is best to perform your triceps workout on the same day you work your chest and shoulders. If you split your strength training routine into multiple days, you may wish to work legs, back, and biceps on one day, and chest, shoulders, and triceps on another. With strength training, it is essential that you leave at least 48 hours between workouts for a particular muscle group in order to allow the micro-tears you place in your muscles through strength training to heal and grow stronger muscle.

This is the area where you can tailor your workout routine to meet your goals and level of fitness.

Beginners need to gradually build strength in both muscles and connective tissue before pursuing a hardcore workout. Because of this, beginners should select a resistance that allows them to perform 12 to 15 repetitions. Select just one triceps exercise and perform two to three sets of 12 to 15 reps. After about six weeks, you will have reached the intermediate level. At this level, you can begin to lift slightly heavier weights and complete your exercises to failure. Choose one to two triceps exercises. If your goal is to build muscle, then perform two to three sets of six to eight repetitions. If you would like to tone and strengthen, perform two to three sets of eight to 12 repetitions. Once you have reached the advanced level, you may wish to try some techniques to spur even more growth like arm supersets. Advanced exercisers may also get more out of using free weights, which require additional work from supporting musculature. Advanced strength trainers should work every set to failure, selecting weights that allow them to perform between six and twelve repetitions for two or three sets.

Each of the following exercises are effective for isolating the triceps. Select one or two of these exercises for your workouts.

Skull crushers: Select a short barbell of the appropriate weight. Lie on your back on a bench with your feet flat on the floor. Grip the barbell with your elbows bent and your palms facing up. Tuck your elbows in close to your sides. Start with the barbell across your mid-forehead just above your eyebrows, holding the bar an inch or two above the forehead. Slowly extend (unbend) your elbows, carefully controlling the bar until your arms are fully extended at a 90 degree angle to your body. Lower the bar to the point just above your forehead again, and repeat. In this exercise, make sure your elbows remain stationary and only serve as a pivot. Kickbacks: Select a dumbbell of the appropriate weight. Grasp the dumbbell in your right hand with your palm facing inward. Place your left knee on a bench, and bend over to place your left hand on the bench in front of your knee. Tuck your right elbow into your side, bending your arm forward at a 90 degree angle. Now, use your elbow as a pivot and slowly extend the weight all the way back until your arm is fully extended. Lower the weight and repeat. Perform the same exercise for your left triceps. Pushdowns: Use a cable pulley machine with a straight bar attached to the upper pulley. Stand facing the machine with your elbows tucked into your side and your arms bent in front of you at a 90 degree angle, with your palms down over the bar. Grasp the bar with a loose grip and slowly extend your elbows, pressing the bar towards the floor. When your elbows are fully extended, Slowly return the bar to its starting position and repeat. Dumbbell triceps extensions: Select a dumbbell and sit on a bench with your feet flat on the floor. Grip the dumbbell in both hands and hold it up above your head with your arms extended to the ceiling. Using your elbows as a pivot and keeping your upper arms tucked into the sides of your head, lower the dumbbell behind your head and then extend the weight to the ceiling again.

Other exercises may contribute to a triceps workout, as well. For more variations try:

While strength is important, maintaining flexibility is also essential. After a triceps workout, be sure you incorporate slow stretches of the muscle group.

Working your triceps is an important part of an overall strength training program. Any of the above exercises will contribute to an effective triceps workout that will help you tone and strengthen this important arm muscle group.

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How to Fool Your Metabolism into Burning Fat

Is it possible to fool your metabolism into burning fat? The answer is a resounding yes! Everyone knows that as people age their metabolism typically slows down. While most children don't have to worry about boosting their metabolism, adults continue to wage war with those added pounds that continue to sneak up on their bodies. Diet and exercise play a huge role in controlling weight gain, but you can also trick your body's metabolism into burning fat as well.

According to an article written by By Samantha Heller, M.S., R.D. and published in Health Magazine, most people's metabolic rate, which is defined as the energy your body uses when it is at rest, is typically based on genetics. Some people's bodies are just genetically geared to have a faster metabolic rate than others. That's certainly good news for some, but bad news for others.

Whether you want to lose weight or simply feel more energetic, eating healthy foods is the key. Choose foods and snacks like the following:

Asparagus Beans Broccoli Eggs Fish Legumes Melons Nuts Oatmeal Spinach Whole-grain cereals Apples Bananas Baby carrots Hummus Low-fat cheddar cheese Peanut butter Trail mix

Serve apples or bananas with peanut butter or low-fat cheddar cheese for a delicious snack, or munch on hummus with whole-wheat crackers.

Most people know how important water is to the body, but they may not realize that guzzling a large glass (or two) of icy cold water can boost metabolism as well. In addition to that tall glass of water, begin each day with a good breakfast. Again, choose healthy foods, such as whole-wheat toast and a tablespoon of peanut butter or fat-free yogurt with a handful of nuts or granola.

Catabolic foods can help your body burn fat as well. Eating these foods means you actually use more energy to burn more calories than the actual calories you ingested! Catabolic foods are primarily fruits and vegetables, and some of the best foods for you to eat include the following:

Apple Pineapple Orange Watermelon Lemons Limes Grapes Spinach Carrot Tomato Potato Broccoli

A word of caution: While these foods are certainly good for you, a balanced diet is extremely important to maintaining a healthy body. Be sure you still fulfill the nutritional guidelines published by the United States Department of Agriculture (USDA).

Exercise is good in just about any form, but there are exercise routines you can do that will fool your metabolism into burning more fat.

Interval training - Many people choose a particular form of exercise and stick with it. After a while, however, the body adjusts to that exercise and weight loss slows down. However, with interval training, you are tricking your metabolism into continuously burning more fat because your workout alternates short bursts of intense activity with slower, less intense activity. A popular new program that will have you up and moving at least three times a week is the Couch to 5K Running Plan. If you have an iTouch, iPhone, or Droid phone, you can download apps, like "Get Running" which gives voice prompts for what to do during the walk/jog routine.

Weight lifting - Another way to boost metabolism is by lifting weights. This isn't body building, but instead a way to boost your metabolism with strength or resistance training. Start out slowly with weights that provide resistance but aren't so heavy that you have to strain and push to lift them.

Finally, don't starve your body. When you restrict calories from your diet, you are depriving your body of a necessary energy source. This can actually slow down your metabolism because the body is tricked into believing that it must store carbs and fat until more food is available. Instead, eat regular meals filled with healthy foods that will provide your body energy and boost its metabolism.

The phrase "You are what you eat" holds a lot of wisdom. Stop starving your body or filling it with empty calories from processed and sugar filled foods, and instead choose fruits, vegetables, and whole-grain foods that provide your body with the energy it needs to stay active and healthy. When you change the way you eat, your metabolism speeds up, and those pounds start to melt away!

Simple Mediterranean Diet Recipes

The Mediterranean diet has its origins in the 16 countries bordering the Mediterranean Sea. While many of the cultures that produce recipes from this region have difficult or time intensive food preparation, there are several simple Mediterranean diet recipes as well. These simple recipes take just minutes to prepare and still give all the flavor and health benefits of the Mediterranean diet.

Whether you are an amateur cook or just beginning to explore the Mediterranean diet, these three simple recipes have relatively few ingredients and steps to create. Give them a try to get started on your Mediterranean diet journey.

This traditional Spanish dish makes a healthy, simple and delicious alternative to the flatbread pizzas most Americans know.

Ingredients

One medium sized eggplant One 16-ounce package of fresh, water-packed buffalo mozzarella Large bowl of warm water Two tablespoons sea salt One large tomato Half a cup of grated parmesan cheese Several large, fresh basil leaves One tablespoon of olive oil Salt and pepper to taste

Instructions

Slice the eggplant lengthwise into slices approximately 1/2-inch thick. Remove the outer rind of the eggplant slices, so each slice lays flat with the inner pulp revealed. Dissolve the sea salt in warm water and soak the eggplant slices for 20 minutes to remove the bitter oils of the fruit. Rinse well and pat dry. Slice the tomato to 1/4-inch thickness. Slice the mozzarella into 1/4 inch thick slices. Brush a small amount of olive oil over the bottom of a baking sheet and arrange the soaked eggplant slices on top. Brush additional olive oil directly onto the tops of each eggplant slice. Layer several basil leaves over each piece of eggplant. Place two to three slices of mozzarella and tomato onto each slice of eggplant. Salt and pepper the pizzas to taste. Roast in an oven heated to 425 degrees for 25 minutes. Serve with a fresh salad on the side.

Fattoush is a salad eaten throughout Lebanon. Tastes and ingredients vary by season and by the region where it is eaten. This version includes chick peas for additional protein.

Ingredients

One large pita bread, torn into bite sized bits One tablespoons minced garlic One tablespoon lemon juice Two tablespoons olive oil One cup chick peas, drained Two small tomatoes, diced Half a cucumber, diced One cup of romaine lettuce, shredded Half a cup of goat cheese, crumbled Two tablespoons of fresh parsley, chopped Two tablespoons of fresh mint, chopped

Instructions

Toast the pita bread in a warm oven until crisp. Place the lettuce, mint, parsley, cucumbers and tomatoes in a large bowl. Toss with garlic, lemon juice and olive oil until completely coated. Top with goat cheese, chick peas and the toasted pita bread.

Strained Mediterranean style yoghurt is higher in protein than conventional yoghurts, and it's thick, creamy and delicious. It mixes well with fresh fruit, as well as with cucumber and dill to form a simple Mediterranean snack eaten throughout the Middle East. Making your own yoghurt is simple and allows you to endlessly customize its flavoring.

Ingredients

One quart of fresh milk - use full fat, two percent or skim as you desire One pouch of freeze dried yoghurt cultures Large piece of cheesecloth

Instructions

Heat the oven to 200 degrees for ten minutes; then turn it off. Heat the milk over medium heat on the stove top. Bring it to a boil and watch closely as it begins to rise up in the pan. Remove from heat and pour into a ceramic bowl on the counter. Allow it to cool to 110 degrees Fahrenheit or until you can insert your pinky without being burned. Stir in the cultures and cover the bowl with plastic wrap. Set the bowl in the warmed oven for 6 to 8 hours to allow the cultures to grow. Remove the bowl from the oven and transfer it to the refrigerator for another 4 to 6 hours. Pour the yoghurt into a large piece of cheesecloth and allow the excess liquid to drain into the sink. Twist the top of the cheesecloth closed, and hang the pouch from the faucet to allow it to continue draining for at least 10 minutes. The longer the yoghurt drains, the thicker it will be.

While these recipes are simple and don't require any special cooking techniques, you should still take your time when preparing them for the first time. Familiarize yourself with the smells, tastes and textures of the food, as well as the way they combine. In no time, you'll be ready to move on to more complicated recipes.

Delicious Low-Fat Diet Meals

Low-fat does not have to mean meals low on taste. In fact, with a few substitutions, you can still enjoy family favorites without the unhealthy fat. Since fat gives flavor to foods, the trick is to learn to adjust recipes to cut fat without sacrificing taste. The following meals use low-fat friendly ingredients such as cooking sprays, egg substitutes, herbs, and lean meats.

These potato pancakes work well alone or served with a side of turkey bacon or sausage.

Ingredients

2 cups grated potatoes (drain excess juice) Egg Beaters or other substitute equivalent to two eggs 1 tbsp. flour ? tsp. salt Cooking spray Optional: grated onion to taste

Directions

Mix dry ingredients and add to egg substitute. Add liquid to potatoes (and onion). Spray a non-stick pan with cooking spray. Heat pan and drop batter by tablespoons. Spread thin and cook until crispy on each side. Oatmeal with low-fat or skim milk and fresh berries Whole grain French toast made with egg substitute Low-fat yogurt with fruit

Create sandwiches using whole grain breads, lean meats, and lots of vegetables. Instead of butter, use mustard and low-fat salad dressing as condiments. Baked or roasted chicken (skin removed) are popular low-fat options for sandwiches, but other options are available. Check with your local deli and ask which lunch meats are low in saturated fat.

Soups made with a chicken or vegetable stock offer plenty of low-fat options. Here are a few recipes to add to your low-fat menu. Add a side salad or half sandwich for a satisfying meal.

Or try this recipe for egg drop soup using an egg replacement.

Ingredients

? cup egg replacement ? cup flour ? tsp. salt 1 tbsp. water Chicken or vegetable stock

Directions

Beat egg substitute with salt. Add flour and mix until there are no lumps. Add water. Drizzle mixture into boiling soup mixture from the tip of a spoon.

Low-fat dinners don't need to be a lot of work. In many cases, you can eat familiar favorites, but you will have to prepare them differently. For instance, don't fry fish. Instead eat it baked, broiled or grilled. Make burgers with ground turkey or lean beef. Small changes such as this can make a big difference in overall fat content.

Salads make a healthy low-fat dinner option, but be sure to check the label on the salad dressing of choice. Traditional dressings can add as much fat as a you'd get in a cheeseburger. Look for low-fat or no fat varieties.

In casseroles, exchange high-fat ingredients with low- or no-fat counterparts such as in this recipe.

Ingredients

1 lb. turkey Italian sausage ? cup onion 1 clove garlic minced 1 (15 ounce) can tomato herb sauce 2 cups cooked whole-grain corkscrew noodles 6 ounces shredded part-skim Mozzarella cheese 10 ounce package frozen chopped spinach (thawed and drained) 1 cup small curd low- or no-fat cottage cheese ? cup Egg Beaters ? tsp. salt 8 ounces sliced mushrooms Small can sliced black olives

Directions

Brown sausage with onion and garlic in a skillet. Drain fat. Stir in tomato herb sauce and noodles. Spray shallow baking dish with cooking spray. Spread meat mixture in bottom of baking dish. Mix together spinach, cottage cheese, egg substitute, and salt. Spoon spinach mixture over meat. Top with cheese, mushrooms, and olives. Bake at 375 for 20-25 minutes. (Makes 6 servings)

Looking for more ideas? Try some of these resources:

Restock your kitchen and pantry with low-fat food options including plenty of fresh fruits, vegetables, and whole grains. Shop for lean meats, and cut any excess fat from them before cooking. Look for low- and no-fat options in dairy products like sour cream, cottage cheese, milks, etc. Experiment with herbs and spices to add flavor, and learn to use cooking sprays in place of oils or butter. Once you learn to cook delicious, lower-fat meals, you won't even miss that unneeded fat.

Supercompensation Chart and Exercise Recovery

A review of the supercompensation chart and exercise recovery illustrates the science behind training. It also shows why you need to allow time for recovery after exercise. Your post-workout time places a large role in improving your endurance and building strength.

The process of working out can be defined in four stages. When you begin exercise, your workout is defined by your stage of fitness at that point. It will ultimately determine how long and how intensely you can exercise. Your workout will then deplete your available stores of sugar, resulting in the fatigue you feel after exercise.

You will then enter the recovery period. During this time, your body will repair muscle damage done from exercise. It will replenish sugar reserves in your muscles. This period is essential for you to build endurance and strength. This is the reason behind the rest periods advised by fitness experts.

Post-recovery, your body then enters a period of supercompensation. This exact time varies with the individual. Genetics, gender, and age all influence the timing of this stage. At this point, exercising will build additional strength, again resulting in fatigue. Likewise, if you don’t train at all, you will not gain the benefits supercompensation has to offer.

The important thing to understand about supercompensation and recovery is that you will not realize the long-term benefits of exercise with just one workout. Your body treats a single workout session as a stress, initiating the so-called fight-or-flight response. In other words, it acts as if in a survival situation, maximizing energy use in the short term.

When you exercise regularly, your body adapts to increase its efficiency during exercise. You will find that exercise will seem easier because your body can meet your needs for oxygen and energy better. You will experience profound changes in your cardiovascular system.

Your body will produce more red blood cells for carrying oxygen. Your respiratory system will become stronger as will your heart. The cells of your body will contain more mitochondria, the energy centers of the body.

You should not overtax your body during the recovery stage of exercise. Doing so risks overtraining. Muscles which are not fully recovered are more vulnerable to injury. You will likely find that your performance suffers because you simply don’t have enough energy.

You can assist your body with the recovery process by doing light to moderate exercise during this period of active rest. Rather than a vigorous running session, you can walk to keep your circulation going during this time. The increased circulation will speed the delivery of nutrients to the injured site and remove the waste products as well.

During supercompensation, exercise will likely feel easier because you have built up muscle mass and recovered lost energy. At this stage, you can push yourself a little harder to build on the momentum of your increased fitness.

Bear in mind that while individuals vary in their recovery, so too do different parts of your body. The process of repairing muscle tissue will likely take longer than replenishing your sugar stores. You may wonder how you know then when it is time to exercise again taking these principles into account.

A 1998 study by Stockholm University (Sports Medicine, July 1998; 26(1):1-16) may provide the answer. The total quality recovery scale measures recovery as perceived by the individual. It uses the same principles of the ratings of perceived exertion (RPE) where you rate your effort based on how hard it feels. Both of these systems offer a way to increase your self-awareness regarding your performance and recovery.

Whether you are strength training or doing aerobic exercise, your body goes through a cycle of exercise, fatigue, and recovery, followed by a period of supercompensation where you can build endurance and strength. The key is to listen to your body and not to hurry the recovery process. Doing so will allow you to safely increase your fitness and reduce your risk of injury.

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Best Time to Eat Carbs on a Low-Carb Diet

Low carb diets are diets that limit the amount of carbohydrates you eat each day. Carbs are found in many different types of foods, including fruits, vegetables, breads, potatoes and sweets. Some people interpret carbs to be bad for your health, but carbohydrates are important. The Centers for Disease Control and Prevention recommends you get 45 to 65 percent of your daily calories from carbohydrates. Diets considered low-carb require fewer carbohydrates than this, and some diets may even be regarded as severely low carb or no-carb.

When you eat foods that contain carbohydrates, they are broken down in the digestive system for the body to use as glucose. Glucose is essential for cells to gain energy, and they are able to access the glucose when the body secretes insulin. Most foods have what is known as a glycemic index, which is a measure of how fast a food is digested and changed into glucose. Foods that have a high glycemic index are broken down quickly, the glucose rushes into the bloodstream, and the body may have to secrete more insulin to manage the spike in blood sugar. After digestion of foods with a high glycemic index, you may feel hungry more quickly. For this reason, many carbohydrates with a high glycemic index are considered to be "bad" carbs. Some examples of these foods may include:

Potatoes Soda and fruit juice Candy White rice and pasta

Foods with a low glycemic index are those that take more time to digest. These foods do not cause a great spike in blood sugar or insulin levels. Additionally, because they take more time to digest, you often feel full longer after eating them. These carbohydrates are often called the "good" carbs because they help to keep insulin levels stable. Some types of foods considered to be "good" carbs are:

Fruits and vegetables with high fiber Brown rice Whole-grain bread or pasta Beans and legumes Bran cereals

Low-carb diets work for losing weight, which is why many people often choose these diets when they want to take off pounds quickly. Some foods that have carbohydrates, particularly those that are processed or have excess sugar, may be higher in calories. If you decide to limit these types of foods, you will most likely reduce your calorie intake, which leads to weight loss. When you choose carbs that have a lower glycemic index and help you to feel full longer, you can also lose weight because you may not feel hungry. Adding carbs that have fiber may help to control hunger, and you may also eat less. If you are on a low-carb diet for weight loss, the best time to eat carbs are when you want to go for longer periods without feeling hungry. Depending on your schedule, this may be whenever you find yourself fighting hunger or cravings. Try adding a snack of peanuts or pistachios, which are high in fiber but have a low glycemic index. If you find yourself more hungry in the evening, consider beans or legumes for dinner, both of which add fiber and take awhile to digest.

Sticking with low carb intake or those slower to digest can help regulate insulin levels, which may help with fat-burning. When the body continuously burns extra glucose from carbohydrates to maintain energy levels, fat stores may remain, contributing to extra body weight. With fewer carbohydrates, the body uses less insulin to move glucose into the cells and instead burns fat for energy.

Eating fewer carbs can help you to manage your energy levels. Continuously eating carbs with a high glycemic index may give you quick energy because of the sharp rise in blood sugar. Once the glucose is depleted, you may feel tired and out of energy again. You may need to keep eating more food to feel as if you have energy to keep going. If you want quick energy, choosing carbs with a high glycemic index may give you a short burst of energy to get through your activities when you need it. Some carbs provide a slow, steady stream of glucose into the bloodstream, resulting in stable blood sugars and steady energy levels. The best time to eat carbs if you are on a low-carb diet is when you need more energy during the day. Try to choose carbs that have a low glycemic index, which can support your energy levels for longer periods of time. For breakfast, consider whole-grain cereals, such as oatmeal or Cream of Wheat. If you are getting ready to exercise and need some quick energy, add some carbs with a medium level glycemic index, such as brown rice, apricots or popcorn.

Low-carb diets may help you to lose weight, but depending on the diet, you may be taking in excess protein or animal fat. If you are considering a low-carbohydrate diet, carefully choose the carbs you allow yourself to eat and consider the glycemic index. For example, you may consider substituting brown rice instead of potatoes or choosing fruit over foods with refined carbohydrates. If you want to lose weight and keep it off permanently, choose an eating method you can stick with for the long run. Eliminating carbs or eating very little amounts may work to lose weight, but this type of eating method is typically not something many people can keep up long-term.

You can still enjoy the advantages of a low-carb diet if the carbs you are eating are those that will provide you with nutrients and that will give you energy. You will benefit from the vitamins and fiber you get from these foods and you will eat fewer calories than those found in processed foods and refined carbohydrates. Even when following a low-carb diet, you can still gain many benefits that carbs have to offer if you make the right choices.

Thigh Exercise Equipment

Masters in Exercise and Sports Science

There's not a person out there who doesn't want toned, cellulite-free thighs that look great in everything from bathing suits to skinny jeans. Marketers know this, and every year new exercise equipment arrives on the market promising sleek, beautiful thighs in just minutes of exercise every day. The truth is that sleek, toned thighs are the responsibility of the exerciser, not just the equipment. However, here are a few pieces of thigh exercise equipment that make the grade for quality and results.

When you hit the gym with the intention of toning up your thighs, you need to know how to navigate the commercial gym equipment. Here are a few of the best options:

You may not like squats, but they are one of the best thigh-toning exercises out there. Most gyms have free standing squat racks for this purpose, but some gyms also have squat machines (like the FreeMotion Squat) that are designed to take you through the squat motion without the hassle of handling weight plates.

Like the squat rack, the leg press machine is often available as either a free weight station or a selectorized weight machine. The leg press targets the thighs in a similar manner to the squat, but it's often a safer exercise for indiivduals with back problems because the back remains stabilized throughout the exercise.

The leg curl targets your hamstrings, or the back of your thighs, while the leg extension targets your quadriceps, or the front of your thighs. Most gyms will have these machines set up as part of their circuit training area.

The hip abduction and hip adduction machines target your outer and inner thighs, respectively. These machines may be separate, or in some cases, it's a single machine with a swiveling knee pad that allows you to change the target muscle group. Most gyms have these machines as a component of their circuit training area.

The exact same pieces of equipment you use at the gym are available as residential equipment if you have the space and money to allot for this purpose. If you don't, there's no need to worry. There are lots of options that cost less and offer the same results, as long as you take full advantage of them.

There are a number of home gym stations designed to target every muscle group in the body, including the thighs. Look for high-quality residential equipment from major manufacturers like LifeFitness, Precor and FreeMotion. These weight stations should offer you the ability to perform squats, lunges, deadlifts, and in some cases, leg extensions and leg curls. Some of the best options have dual adjustable pulleys that allow you to manipulate the angle of resistance for a wide variety of exercise options. These may not look like a traditional weight machine, and they may take some getting used to, but you (and your thighs!) will be glad you took the time to learn. You can expect to pay between $1,000 and $4,000 for a quality home gym station.

Fitness balls are a standard, inexpensive piece of home exercise equipment that you can use to target your thighs. Place a ball between your body and a wall to perform squats, balance one leg on the ball as you do backward lunges or roll the ball toward your supine body as you do leg curls. There's no muscle group you can't target with a simple fitness ball. Expect to pay between $20 and $50 on high-quality balls.

Suspension trainers like the Jungle Gym XT are relatively new to the fitness market, but they've definitely proven their worth. Like stability balls, suspension trainers add instablity to your exercise routine, challenging multiple muscle groups throughout every motion. The Jungle Gym XT is a high-quality piece of equipment that allows you to target your thighs while performing squats, lunges, hip adductions and abductions, leg curls and bridges. The best part? When you're done with your routine, simply pack away the trainer - it doesn't need a dedicated space. You can expect to pay between $100 and $200 for most quality trainers.

Strength training equipment doesn't have a corner on the market when it comes to toning the thighs. You can also strengthen and shape your thighs by performing cardiovascular exercises that target the legs. Treadmills and ellipticals do a good job of this, but a few other pieces of cardio equipment are even better.

No matter what type of bike you choose to ride, there's no denying the fact that cycling targets the thighs and butt. The nice thing about cycling is that you can choose to workout at a gym, at home or outside. You can even purchase bikes designed to be riden while working from home. The FitDesk is a relative newcomer to the market, but because of its home and office applications, its popularity is growing immensely.

Step mills are most commonly found at gyms because of their size and expense, but these stair steppers offer a great way to target the thigs. Unlike traditional stair steppers, step mills actually require you to climb rotating steps, forcing the full stair-climbing motion. A few minutes on a step mill and your thighs will start screaming. If you don't have access to a step mill, consider investing between $50 and $150 on an aerobic step. You can set it up and use it to step up and down in a similar fashion to walking up stairs.

Exercising your thighs isn't limited to land-based forms of exercise. If you have access to a swimming pool, you may want to consider using tools like Aqualogix. The Aqualogix leg fins provide multi-directional drag resistance to increase the difficulty of kicking, extending and curling water exercises that target the thighs.

Before spending an arm and a leg on exercise equipment, make sure you identify your budget and your available space. You may also want to think about whether you'd be more likely to exercise at home or at a gym. Once you've hammered that out, start your equipment search online, always checking third party reviews for the equipment and brand before spending your money. If you're going to invest in your health, you want to make sure you're investing wisely.

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Why Metabolic Burnout Makes It Hard to Lose Weight?

If you struggle to lose weight, you may suffer from metabolic burnout. What is metabolic burnout, and why does it make weight loss difficult? LoveToKnow recently spoke with Valerie Berkowitz, registered dietitian and author of The Stubborn Fat Fix, to learn more about metabolism burnout and how it may be affecting your weight.

LoveToKnow (LTK): What is metabolic burnout and how is it caused?

Valorie Berkowitz (VB): Metabolic burnout is a term described in my book, The Stubborn Fat Fix, and it is exactly what the name implies. Metabolic burnout is the result of many years of abuse (stress, lack of sleep, prescription and over-the-counter medications, poor diet and exercise patterns) that cause your organ(s), i.e. your adrenal glands, pancreas or thyroid, to work less efficiently. Your internal balance is thrown off and the body struggles to bring itself back into equilibrium.

LTK: How can someone know if they have metabolic burnout?

VB: There are many different symptoms but a few are: fatigue or inability to fall asleep, hunger and difficulty losing weight. In chapter five of The Stubborn Fat Fix there are easy to answer questions that help identify and categorize the factors that cause metabolic burnout and lead to "Stubborn Fat" such as yeast overgrowth, thyroid, adrenal and hormone issues and insulin imbalance.

LTK: How can metabolic burnout lead to cravings?

VB: This is a good question. There are many different ways but here are a few scenarios:

If your tired, you may crave food to give you energy If your blood sugar is not balanced and it dives too low, you get hungry Poor food habits can lead to too many calories but not provide enough nourishment to help the body function properly, so cravings are signals from your body to communicate that it is hungry

LTK: Why is it so difficult to lose weight, if someone suffers from metabolic burnout?

VB: The body is shifting its energy to help maintain balance of the organ systems that are affected by metabolic burnout because health, not weight loss, is its priority.

LTK: How important are supplements and why?

VB: Supplements are very important because they provide reinforcement of the nutrients that have been missing or are not being utilized appropriately. They help restore balance to the organ systems that have been dealing with metabolic burnout for so long.

LTK: What specific supplements do you recommend for balancing metabolism and weight loss?

VB: Use brands that have a GMP (good manufacturing practice) seal or ask your healthcare expert on the brands they recommend and are reliable such as Nordic Naturals, Solgar, Puritan's Pride or Rainbow Lite.

Supplements cannot trigger weight loss without a proper weight loss diet. With that said, I suggest a multivitamin, Omega-3, calcium with vitamin D, magnesium and boron, L-carnitine, COQ10 and alpha lipoic acid. A probiotic can be useful if you have yeast overgrowth.

LTK: What are some tips you can share to help balance the metabolism and start losing weight?

VB: Change bad habits, it is not easy but it is necessary. A quick fix will not work. Get more rest and practice stress management techniques. Follow the nutrition plan in The Stubborn Fat Fix - avoid commercially prepared foods and eat a variety of unadulterated whole foods and supplements that provide nutrients that build good health.

LTK: Anything else you can share about metabolism burnout and losing weight?

VB: If it's difficult to lose weight it may not be your fault. You may be following your nutrition plan and not getting results because your body is not on board with your plans. Take care of your body and it will take care of you.

Cutting fat and calories does not always work; nourishing your body with nutrient dense foods like fiber rich healthy carbohydrates from non-starchy vegetables, protein and healthy fats will bring your body back into balance and get you the weight loss you deserve. Lowering fat is not always good for weight loss because fat fills you up and helps to curb hunger. It also helps support the immune function, hormone balance, nerve and heart function and inflammation.

LoveToKnow would like to thank Valerie Berkowitz for sharing her insight on metabolism burnout. To learn more, check out The Stubborn Fat Fix. If you are in the New York area, you can also visit the Center for Balanced Health where Valerie serves as a registered licensed dietitian, certified diabetes educator and certified lifestyle counselor.

StreetStrider Elliptical Cross Trainer Interview

Dr. Dave Kraus, Inventor/President of StreetStrider

LoveToKnow welcomes Dr. Dave Kraus, the inventor of the the StreetStrider elliptical cross trainer to discuss the unique exercise machine. The StreetStrider is a mobile elliptical device that can also provide green transportation. Learn about how Dr. Kraus developed the StreetStrider and the fitness benefits of the exercise device.

Fitness expert Dr. Dave Kraus is the inventor of the StreetStrider elliptical cross trainer and president of StreetStrider International, LLC. Dr. Kraus taught science for years on the faculty of the University of Alabama at Birmingham and has been published in a number of scientific publications. His lifelong interest in fitness, science background and spending 20 years traveling 20 miles to work by bicycle led to the invention of the StreetStrider. He recognized a need for combining the benefits of both biking and elliptical workouts in one device.

Dr. Dave Kraus's personal experience with biking to work and working out on stationary elliptical machines inspired the invention of a device that provides the total body workout of biking with the more low impact benefits of elliptical trainers.

LoveToKnow (LTK): What exactly is the StreetStrider and how does it work?

Dr. Dave Kraus (Kraus): The StreetStrider is an elliptical cross trainer on wheels designed to use the excellent motion that you get with a stationary elliptical cross trainer to propel yourself down the road. The elliptical path of your feet on the StreetStrider's foot platforms drives a crank system much like a bicycle crank, providing torque to the rear hub either by a chain sprocket connection or directly via a chainless hub, depending on the model. Reciprocating arm motion of the strider poles connected to the strider skis (on which the foot platforms rest) adds an additional 30% more torque to the rear wheel. Because the arms and legs are used together for propulsion, steering is achieved by a lean-to-steer mechanism - leaning the vehicle to one side causes the wheels to be steered in that direction. In this way, the upper and lower body muscles are used for propulsion and the core body muscles are used to steer the vehicle, providing an excellent cardiovascular, low impact, total body workout.

Woman riding a StreetStrider

LTK: How does the StreetStrider differ from riding a bike or using an elliptical machine as a workout?

Kraus: The StreetStrider provides a natural, weight-bearing, jogging-like exercise that is ideally suited for humans, as we are designed for jogging. In fact, StreetStriding is even better than jogging because it is low impact and full body, providing exceptional cardiovascular benefits. The ability to carve while steering the StreetStrider gives the exhilarating sensation of skiing downhill, so the fun factor is substantial, providing motivation to maintain StreetStriding as part of a daily regimen.

A bicycle, although an efficient means of human-powered locomotion, is propelled almost exclusively by the legs, so it does not offer the same full body workout as the StreetStrider. The cyclist's posture, although providing minimal air resistance, is anatomically quite stressful due to pressure on the soft tissues of the groin and the ulnar nerves of the wrist, as well as sharp unnatural angles of the vertebral lumbar and cervical regions. In addition, cycling is not weight bearing, while the StreetStrider is.

Stationary elliptical cross trainers, while providing jogging-like exercise suitable for the human anatomy, are designed with a large inertial fly wheel for smooth, constant motion. Once this fly wheel is rotating, it requires less effort to maintain the rotational momentum of the fly wheel mass, allowing the indoor elliptical rider to reduce upper body work. Core muscles are not used for steering or stability, as they are with the StreetStrider. In addition, there is no adventure or fun associated with a stationary device.

LTK: What inspired you to invent the StreetStrider?

Kraus: As a professor at the University of Alabama at Birmingham, I rode my bicycle to work almost 20 miles a day for nearly 20 years, mainly because I liked the physiological efficiency of bicycling and the low carbon footprint. But our bodies are not designed for the cycling posture, with the uncomfortable bike seat, hunched over back, and bent wrists and neck. During the rainy months when I worked out in the gym, I discovered the elliptical cross trainer when it came on the scene about 10-12 years ago. These were the most popular pieces of equipment in the gym, and they gave the best overall exercise, very much like cross country skiing. But I didn't want to be stuck in the gym. So I decided to make a few tests for balance and torque development, and came up with the idea of the StreetStrider, which was called the Elliptical Traveler in my original patent application. With the help of my patent lawyer, I submitted the application in 2005 and we got the patent in 2010.

Biggest Loser show contestant Sherry Johnston riding a StreetStrider

LTK: What is the story behind the StreetStrider ETX 8r and its connection with the hit TV show, The Biggest Loser?

Kraus: As we were developing the StreetStrider, we realized we had a device that provided an effective and healthful exercise with low anatomical stress yet a high calorie burn rate. Because of our desire to help reduce the obesity epidemic, we approached the producers of The Biggest Loser (BL) show and engaged in discussions with them, as well as the contestants, about trying some of our first prototypes. They were immediately attracted to the concept and requested that we work together to develop a StreetStrider model that could support the contestants' weights. We worked with the BL show for approximately 4 seasons to assure that the design could sustain the contestants' weight during vigorous workouts. As a result of our combined efforts, the current StreetStrider ETX 8r model satisfies the development goals: it gives individuals up to 400 pounds a safe, extremely beneficial exercise to help them achieve their weight loss goals while having fun, which is most important.

LTK: How can people use StreetStriders for green transportation?

Kraus: According to the Sierra Club, nearly half of all car trips in the United States are three miles or less; more than a quarter are less than a mile. To reduce carbon footprint, these trips could easily be made with the StreetStrider. Aside from a helmet, no special clothing is necessary to ride a StreetStrider, and it is fairly easy to achieve 10 mph on level ground. When StreetStriding, you are upright and elevated, with excellent visibility of your surroundings, plus everyone can easily see you. By outfitting the StreetStrider with baskets or a cart, you can carry groceries, laptops or even kids, so the StreetStrider is perfect for green transportation.

LTK: What advice do you have for a beginning exerciser who wants to use the StreetStrider to get in shape?

Kraus: When beginning exercisers want to use the StreetStrider to get in shape, we first ask them if they are able to use a stationary elliptical machine - this will indicate if their range of joint motion is adequate. If so, we show them the how-to-ride basics. Many people learn how to ride the StreetStrider in less than 5 minutes, and even customers who do not ride bicycles and are not regular exercisers often become comfortable with StreetStriding in a matter of 15-20 minutes. Then we advise the customers to start out with short strides, including practicing in open, level parking lots. After becoming familiar with their StreetStriders, many customers are amazed at how fast their performance and endurance levels increase.

LTK: Can people of all fitness levels use the StreetStrider?

Kraus: People of all fitness levels have found that the StreetStrider provides excellent exercise, notably even the best exercise some of them have ever tried. It's been successfully used by all kinds of people, from overweight individuals trying to avoid bariatric surgery to world class athletes looking for alternative performance conditioning. The StreetStrider has also been used by people of all ages, including even nonagenarians, who want to maintain a healthy, fit lifestyle.

To learn more about the StreetStrider, visit the official website. Customers can purchase the cross trainer at the site or find dealers that sell the device at locations throughout the USA and internationally through the site's "Find a Dealer" locator map feature. People can also demo the StreetStrider with sales affiliates at the StreetStrider LA Fitness and Demo Center in Venice Beach, California - 310-491-7975. The company also offers StreetStriders for sale at the operational headquarters in Fresno, California - 559-892-1943.

Thank you Dr. Kraus for the interview and introducing the StreetStrider.

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Negative Attitudes Can Influence Weight

Author and personal trainer, Lori Wengle

They say attitude is everything and when it comes to achieving and maintaining a healthy weight, this certainly holds true. Lori Wengle, personal trainer and author of the book The Fat Princess No More, discovered how negative attitudes can influence weight. See what changes she made in her attitude to get to her ideal weight and find out what she recommends for you.

LoveToKnow (LTK): You have said that for you, physical change didn't happen until you made a mental change. What does this mean?

Lori Wengle (LW): After years of being overweight or obese, I realized I was going about things so wrong. I wanted to lose weight for years and years and yo-yo dieted year after year. The mental change that came about is I did not need to diet anymore. I needed to eat healthy, exercise and not obsess about the scale. Nothing was going to be perfect overnight; I had to give myself time to lose weight, weight train and be kinder to myself. If I had a bad day and ate something not too healthy, I had to forgive myself and move forward. The old Lori would have wrecked the whole day with my food choices, thinking since I screwed up one meal, why not make the whole day a massive binge day! The new Lori was kinder to herself and realized it was one mistake, get back on the wagon and just do it.

Another mental change was with exercise! I always knew I needed to exercise, and did so many times. I remember doing all kinds of infomercial workouts, the latest trend, etc. But after some time, I began to not see results and would quit. Eventually, I began to be my own advocate and researched working out and exercise trends. The mental change I had to make is to realize, I had to consistently work out three to four days a week, regardless of anything else. If I wanted to see change in my body, I had to change my thoughts about exercise and I made a daily list of how I felt after working out (which was always wonderful).

Exercise made me feel great, look better, feel stronger, gave me confidence and yet every day I struggled to get to the gym, until one day I realized I needed to do this for ME, so I could finally feel great and look better. I deserved this, my body deserved it and I needed it, like a prescription drug for an illness. Everything changed at that time and I can proudly say, I have been consistent at exercise and healthy eating since 2003! Why? Because I deserve to feel good about myself, happy with body and happy with life, finally!

LTK: What are some common mental obstacles and attitudes people face when trying to lose weight?

LW: The most common mental or attitude obstacles people face is that they do not have enough time to carve out an hour or two a day to eat healthy and exercise. It is stressful to wonder, especially in today's busy schedules, how to find the time for yourself. We do everything for our families, friends, kids, but it is hard for us to make time for ourselves.

Understand that we all need to make time for ourselves to live a long and healthy life!

Another obstacle that many of us use is self defeat! After years of being overweight, sometimes we believe deep down inside that we will never succeed. This obstacle consumed me for decades. It was not until I made realistic goals, and achieved those goals, that I finally lost the weight once and for all! I began with a goal of achieving 195 lbs (down from 242). That was a big goal, but I was kind to myself and set a goal of one pound a week, not getting too crazy with major changes. I made better choices for food and spent more time playing with my then young daughter (almost 20 now).

Then when I achieved that goal, I made another goal of hitting 180, my all time skinniest weight ever! After that I made much smaller goals because I was not sure if I could get any smaller. The next goal was 172, then 167, then 162, then 157 and so on. By making these small goals, I had many successes which led me to go all the way and surpass any of my expectations!

LTK: How do negative attitudes affect our food choices?

LW: When my attitudes are negative in general, I eat poorly. It happens still today to me a few times a year. If I feel like a failure because I missed a workout or ate something I shouldn't have, I immediately stop that type of thinking and give myself a break. I KNOW that if I obsess about it, I will spend the day binging, which is self defeating. I now know that I have to get over it quickly and get back on track.

I use music or a good workout to get my mind off myself defeating, negative attitude and begin living my life again. It did take years to get here, but everyone can change their attitude and forgive themselves. It takes practice but feels so good when you don't obsess about every little mistake.

LTK: How can negative attitudes be changed?

LW: To change these attitudes it takes a lot of perseverance! I feel many of these obstacles have a lot to do with feelings of guilt about spending time on ourselves. Somehow we have to understand, the better we feel, the better we can take care of everyone in our lives.

I spent lots of time writing a food/mood journal and exercise journal and would always put down comments that would help me defeat some of my common attitude adjustments I needed. I would write [things like], "You deserve to be happy with your body."

LTK: What common food misconceptions sabotage weight loss and how can those be corrected?

LW: The biggest issue that I have and my clients have is serving size rather than food misconception. We really do know what we should eat or should not eat. The biggest issue is what a serving size is!

After I grocery shop for the week, I split everything up into serving sizes immediately. When I cook for my week, I again put all my food in serving size baggies so that I can grab and go. I can visualize, after much research, what a serving size of chicken looks like or a serving of fruit.

LTK: What other tips can you share about having the right attitude for weight loss?

LW: Weight loss is a journey, kind of like beginning your first day at college. Both can overwhelm you. When you begin college, if you don't take your courses one quarter or semester at a time, you would be overwhelmed. Well the same holds true for weight loss. Set realistic goals that are attainable for YOUR body. Make sure you have successes and praise yourself often for your good attitudes, weight loss, and exercise plan. If you change your mindset to say, "I need to eat healthy and exercise often, period," then you will not think of it as the D word (diet); you will think of it more as a learning journey. It's all about you. Better health, better body image and a happy you.

Remember, Extreme Weight Loss is one to two pounds per week! Extreme Weight Loss is attainable and sustainable weight loss!

LTK: Anything else you'd like to share?

LW: Be kind to yourself, forgive yourself and understand you deserve to feel good! If you are on a diet and the diet dictates you can never eat certain food, find a different diet.

If I had to go through life thinking I could never eat a piece or two of pizza, I am not sure if I could continue on. Everything I eat is in a serving size, so nothing is out of the question for me as a treat from time to time. And I use a pay forward program for those times that I want a yummy treat. If I know I will be at a wedding or other event where food may tempt me, I do extra cardio or workouts that week to burn the extra calories BEFORE I go to the event. That way if there is something I really want, I don't have to feel guilty about eating something considered bad for me. I already paid it forward!

To learn more about Lori and her methods for getting fit, visit her website ChangeYourWorldFitness.com. There you can find out about her Personal Trainer in a Box program as well as her book, The Fat Princess No More.

LoveToKnow would like to thank Lori Wengle for taking the time for this interview.

Which Muscles Does Bicycling Strengthen?

Masters in Exercise and Sports Science

Bicycling provides an effective form of cardiovascular and muscular endurance exercise that targets a number of muscles in your body. While you might reasonably expect to work your lower body while bicycling, you may be surprised to realize you can also get an effective upper body workout.

Which muscles does bicycling strengthen? Cycling can strengthen muscles in the legs, upper body and core.

There are four major groups of muscles in your legs that work together to perform the basic cycling motion. These include:

Gastrocnemius - The visible calf muscleSoleus - The underlying muscle of the calfHamstrings - A series of muscles that run along the back of the thighQuadriceps - A series of muscles that run along the front of the thigh

In addition to the muscles of the legs, the gluteus muscles of your butt play an important role in cycling. The basic movement goes something like this:

As you press your leg downward against the pedal, your quads activate to extend your knee and your hamstrings to help you perform this movement with control.When your leg is almost fully extended, your hamstrings and glutes will engage as you finish the knee extension and begin flexing your knee and pulling your leg upward.During this transition between the upward and downward movements, you engage your calves as you press the ball of your foot against the pedal and raise your heel.You will also engage your quads, particularly the muscles attaching to your hip flexors, as you pull your thigh upward toward your hip.

As you perform the entire cycling motion, your legs will "feel the burn" as you alternate between different target muscle groups.

Cycling isn't just a lower-body exercise. If you're cycling outside or you're participating in a group cycling class, you'll have to engage your upper body and core as you traverse different types of terrain. For instance, if you're riding a bike outside and you're riding down a bumpy hill, you may find your upper body and core engaging as you push and pull against the handlebars to help you maintain your balance. Similarly, if you're exercising in a group cycling class and you're instructed to increase the resistance, stand up and ride up a "hill," you'll need to pull against the handlebars to generate more power to continue the exercise.

When cycling, form is important, and keeping your back and core tight will help you prevent injury. Many new cyclists are tempted to slouch or rest their upper body weight against the handlebars, but this prevents you from getting the best workout possible. You'll strengthen your lower back and abs by keeping your back and torso straight while maintaining a 30 to 40 degree angle between your back and the bike's seat.

Whether you're exercising indoors or outdoors, you can do a number of things to maximize your workout. First, make sure you're working at a moderately difficult to very difficult resistance level. If the resistance of the pedaling motion allows your legs to fly around in an uncontrolled or semi-uncontrolled fashion, you're not pushing against enough resistance. If you're cycling outdoors, try to incorporate hills or periods of sprinting into your workout - these more difficult bursts of exercise will help strengthen your legs while also improving your cardiovascular capacity. Similarly, if you're working out on a stationary bike, choose a program or a routine that forces you to work harder for short periods of time with intermittent rest.

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Most Effective Fat Burning Exercises

Masters in Exercise and Sports Science

When you are trying to lose weight, learning which exercises burn the most fat can help you reach your goal faster. All exercise burns calories but some types are more effective than others. Discover the most effective fat burning exercises that can help you achieve your weight loss goals.

While all forms of exercise will help you burn fat, exercises that continually target your major muscle groups while increasing your heart rate will help you burn fat more effectively. Keep in mind that when you're trying to burn fat, calories are the key to success. You can increase your calorie burn, thereby increasing your fat burn, by playing with the "FIT" principle - frequency, intensity and time. If you exercise more frequently, with greater intensity and/or for a longer period of time, you will increase your fat burning capability. Consider the following exercises:

Jogging and running are good aerobic exercises that burn calories much faster than simply walking. A light jog for an hour will burn approximately 500 calories while an hour-long run can burn between 550 to 1125 calories, depending on your speed, weight and body composition. The great thing about this type of exercise is you don't need any equipment, just well-fitting athletic shoes and comfortable clothing. According to the Mayo Clinic, an hour-long session of 5 mph jogging burns about 584 calories while a 8 mph run burns 986 calories. If you really want to burn more calories and fat, try running intervals or running up hills - by switching between high-intensity and moderate-intensity exercise throughout your routine, you will actually burn more calories and fat as your body has to work to recover from each high-intensity interval.

Biking engages the calf, thigh and gluteal muscles, while providing a great fat burn workout. Depending on the intensity, an hour-long bike ride can burn between 500 to 1125 calories. The Mayo Clinic found that even a leisurely hour-long bike ride of <10 mph can burn about 292 calories for a 160-pound person. Remember, by working harder or performing intervals, you can increase your calorie and fat burn. If you don't want to bike outdoors, most gyms offer group cycling classes that enable you to exercise under the supervision of a trained instructor who will push you to increase resistance and challenge yourself during every workout.

Fun sports activities that provide intense cardio workouts include basketball, soccer, squash, volleyball, racquetball or football. They all get the heart pumping and eliminate hundreds of calories as you run, jump, twist, reach, slide and backpedal to play the game. In one hour, basketball can burn about 700 calories, football and squash can burn as much as 800 calories, and soccer and racquetball may burn around 600. The Mayo Clinic estimates that a person of 160-pounds will burn between 500 to 584 calories during most leisurely hour-long sports games. If you choose to participate in sports to increase your fat burn, remember that the accumulated time you spend being active is extremely important - avoid counting water breaks, timeouts or team huddles toward your total exercise time.

If you like the idea of skating, try rollerblading for exercise. It provides a total body workout because of how you lead with your lower body, using your arms and abs for balance. The Mayo Clinic's exercise chart indicates that a 160-pound person can burn as much as 913 calories when rollerblading for an hour. If you're just starting out, look for smooth, flat concrete trails to get the hang of this skill. Skating does require a significant amount of balance, and you may have to work on your ankle and calf strength before you feel comfortable.

Use a rowing machine or join a rowing team to get a good workout that wipes away fat fast while strengthening the entire body. Rowing for 30 minutes can burn about 300 calories on average. The Mayo Clinic found that rowing on a machine for an hour burns 511 calories in a 160-pound person. The great thing about rowing is that you have to push backward with your legs while pulling with your core and back, essentially engaging your entire body throughout the exercise. The harder and faster you row on the machine, the more strength you will gain and the more fat you will burn.

Group exercise classes include everything from step aerobics to cardio kickboxing and Zumba. The great thing about these workouts is that an instructor will lead you through the movements while pushing you to work your hardest. If your goal is to burn fat, look for cardio classes that incorporate high-intensity full-body movements like kicking, jumping and dancing with strength training exercises. By challenging both your cardiovascular system and your muscular strength, you will ultimately burn more calories and fat as you exercise and recover. Thirty minutes of exercise can burn between 200 and 400 calories.

Your current health condition will determine your best exercise routine for optimal weight loss. Always consult your doctor before beginning a new exercise routine to make sure that you are healthy enough for the new workout. Enjoy exploring a variety of exercise options. For more information on effective fat burning exercise, Cardio for Fat Loss contains additonal ideas.

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Cognitive Behavioral Therapy Weight Loss Tips

Cognitive Behavioral Therapy (CBT) uses thinking and rationale to help change behavior. It is not considered just a method of "positive thinking," but rather focuses on balanced thoughts and how they contribute to a situation. CBT may be used in conjunction with diet and exercise for weight loss.

According to the Weight-Control Information Network, 68 percent of people in the United States are considered to be overweight, with over 33 percent of these people classified as obese. Losing weight and keeping it off long term can be extremely difficult, as people tend to return to habitually negative patterns of eating. Overweight and obesity is linked to numerous chronic health problems, many of which can be avoided or significantly reduced by managing weight levels. By using CBT while making positive physical changes, you may be more likely to succeed with permanent weight loss.

When trying to lose weight, CBT may help you to consider your motives for overeating and to overcome thoughts that take you away from making the right choices. A behavioral therapist or coach can work with you to teach CBT and provide guidance for making good choices. You may learn about how to incorporate healthy eating habits into your lifestyle, and how to develop an exercise plan and a schedule to keep track of how often you are working out. These lifestyle modifications are used in conjunction with CBT in order to have a higher rate of success. The goal is to change your lifestyle and physical habits and to support those changes through your thinking.

You may meet with a therapist or behavior coach once a week, although some people may need more frequent contact. Some therapists offer weekly meetings in person but are also available for contact through emails or phone calls if you find that you are struggling. Your therapist will help you analyze what situations you find yourself rationalizing unhealthy behavior. She can then teach you about how to reorder your thinking to fit with your weight loss goals. For example, you may be tempted to overeat at a party, rationalizing that it is a celebration, so you will let yourself cheat for one occasion. With CBT, you may learn how to change your thinking habits to consider the consequences of your behavior and to remember your overall goals. You can then combine this thinking with your healthy eating habits to move closer to your goal weight.

According to the Association for Cognitive and Behavioral Therapies, CBT is a form of therapeutic intervention that is effective in treating many different types of psychological disorders. Additionally, CBT can help you lose weight by teaching you to:

Determine how your thoughts influence your feelings, both negatively and positively Understand the difference between your thoughts and your feelings and how that affects your eating patterns Consider other rationale to counteract some of your automatic, negative reactions to eating Learn how to break into negative thinking patterns as they occur to replace them with positive associations

Although you may work with a cognitive therapist to help you achieve your weight goals, you must still learn many tactics to do the work on your own. Because you are responsible for your own thoughts, you can learn CBT techniques to use, practice them on your own, and then meet with your therapist to discuss your results and your weight loss progress.

Judith Beck, PhD., the director of the Beck Institute for Cognitive Therapy and Research, states that there are several successful CBT techniques that can be incorporated into diet and exercise regimens that can help you become more successful at losing weight and keeping it off:

Providing education about how to modify your approaches in response to negative thought patterns about eating Monitoring your environment and planning ahead for times when you may struggle with overeating Using a diet coach or therapist initially and then gradually transitioning to a supportive friend who can keep you accountable in your weight maintenance Experimenting with feeling hungry or having a craving, so you learn that you do not have to be afraid of feeling hungry Writing down the skills you have learned and tactics to employ so that you will make permanent lifestyle changes, keeping your weight off for the long-term

CBT helps you to be mindful of your eating practices by being aware of not only how much you eat, but why you are eating. You may choose to eat out of boredom or depression, rather than true physiological hunger. By thinking about your reasons for eating, you can determine if you really need food for hunger or if you are eating for emotional reasons. You can then choose to eat only if you feel physically hungry, and reduce your overall intake, leading you closer to your weight loss goals.

Macrobiotic Diet Foods

Diet influences your life and health and choosing macrobiotic foods is often not just an eating method, but encompasses a holistic way of living. Macrobiotic foods promote good health and may be eaten to prevent illness or as a supplement for other methods of healing. Food selection follows the principles of yin and yang to provide balance for your environment. Some foods are considered to have more of these types of energy, in that they offset temperature or environmental changes. For example, in the summer, yin foods might contain more water and are refreshing for the body if the weather is hot. Alternatively, in colder months, yang foods have more aromas and provide warmth. Thus, macrobiotic diet recommendations follow these principles when selecting foods.

The macrobiotic diet includes a variety of different foods eaten in proportion for balance, with the largest amount of your calories coming from whole grains. The amounts of calories you eaten each day include:

50 to 60 percent from whole grains 20 to 30 percent from vegetables 5 to 10 percent from soups made with approved vegetables, condiments and sea vegetables 5 to 10 percent from beans, lentils and sea vegetables

Some types of foods are acceptable to eat on a regular basis in the right proportions for your daily diet. The foods to include regularly are:

Vegetables such as bok choy, broccoli, cabbage, carrots, cauliflower, collard greens, kale, leeks, mustard greens, onions, radishes, turnips and winter squash Whole grains, including barley, brown rice, corn, oats, rye and wheat Aduki beans, chickpeas, lentils and tofu Sea vegetables such as arame, hiziki, kelp, kombu and nori Seafood, including carp, flounder, halibut and trout Drinks such as banchea tea, dandelion root tea, roasted barley tea and spring water

You may also use some types of flavorings to add taste and for use in cooking. Flavorings such as brown rice vinegar, barley malt and seaweed powder; and seasonings such as sea salt, miso, tamari soy sauce and organic vegetable oil are all acceptable for regular use.

Some foods are acceptable to eat on occasion but should be limited to no more than two to three times per week in season:

Vegetables such as celery, cucumbers, lettuce, string beans and water chestnuts Whole grains, including bulgur, rice cakes, tortillas or whole wheat pasta and crackers Beans such as kidney beans, lima beans, navy beans, pinto beans or soybeans Seafood, including clams, shrimp and oysters Nuts and seeds, including peanuts, pecans, pumpkin seeds, sunflower seeds and walnuts Fruits in season and local to your climate

Foods to avoid on a macrobiotic diet include:

White rice, white flour, white sugar, foods made with yeast and processed cereals Vegetables such as beets, peas, pickles, potatoes, spinach, yams and zucchini Red meat, poultry, frozen entrees and canned or processed foods Eggs, dairy products, chocolate and honey Drinks such as fruit juice, shakes, malts, coffee, soda, black tea and alcohol Nuts such as Brazil nuts, cashews, macadamia nuts and pistachios Seafood, including bluefish, mackerel, swordfish and tuna

Preparing macrobiotic foods involves using simple methods of cooking. Methods such as boiling, preparing soups, stir-frying without oil and steaming are all ways of cooking macrobiotic foods that are simple, use fewer condiments and sauces and preserve flavor. Foods may also be prepared using a pressure cooker if you have one. Occasionally, foods may be prepared using a small amount of vegetable oil for sauteing; they may also be baked or eaten raw.

Try to eat foods that are not processed, are organic and locally grown whenever possible. Cooking using a gas flame is preferable to preparing foods using electric ovens or microwaves. Select cast-iron or stainless steel utensils and pans rather than those coated with Teflon. In addition to carefully preparing your foods, chewing food thoroughly may make digestion easier and will give you time to reflect on what you are eating and to show gratitude for your meal.

Macrobiotic foods hold many benefits by providing vitamins and nutrients good for your health. By choosing these types of foods and following a macrobiotic diet, you are making positive choices for your lifestyle that can result in better physical and emotional health.

Feelings Associated with Dieting

Dieting often brings a variety of emotions; the very act of dieting itself is often different from our normal eating patterns, which can be stressful. Dieting forces you to consider what you eat and how much. You may have conflicting feelings about keeping up with whichever weight loss system you choose, whether it is by counting calories or cutting out sweets. Your feelings associated with dieting can affect your success.

Many people struggle with negative feelings about dieting. Starting on a diet means changing your eating habits, which can be uncomfortable.?People often look to food as a source of comfort, and removing that supply can lead to unpleasant feelings. You may feel:

Angry and deprived that you can no longer eat your favorite dessertsGuilty if you give in and indulge by going out to eat or having a second helpingFrustrated that regardless of what you do, the diet doesn’t seem to be working

You may feel discouraged when trying to diet and you find the results are not appearing as quickly as you would like. For instance, if you want to lose weight and you follow a low-fat eating plan without seeing results the first week; you may feel like giving up. Additionally, attending parties or going to lunch and watching others eat what they want may make you feel deprived, which may lead to binge eating.?You may feel as if you no longer get to enjoy your food. When faced with discouragement, consider the foods you do get to eat and what you really enjoy about your own eating plan.

We all have days where we just can’t get some things right. If you are stressed because of other problems or you are facing discouragement with your diet, you may eat outside of your limits. This can lead to guilt for not following the rules. You may also feel worried that by going off the wagon once or twice, you may never reach your goals. If you are not careful, you may find yourself giving up entirely because of a few slip-ups. Not everyone can follow diet instructions to the letter; do your best and keep trying and don’t let guilt get in the way of your success.

You may feel out of control while you are trying to diet. Most people do not start out wanting to diet any more than they want to be overweight. You may believe you have no control over what you eat or how much weight you must lose. This can lead to feelings of being trapped in a never-ending cycle of dieting and helplessness. By considering your circumstances—you are dieting to improve your life and your health—remember you are taking control to improve your well-being.

Dieting may have its challenges, but there are also some positive feelings that can be associated with changing your eating habits. By remaining optimistic, you will be more likely to stick with your diet and find success.

Although dieting sounds restricting, you may feel great freedom from your former circumstances as you consider your overall goals. If you are dieting for your health, you can feel positive knowing you are taking steps to improve your situation, and that you face a healthy future.

When you successfully follow a diet, you can feel proud of your accomplishments. Take pride when you see results from your efforts. Whether it is seeing the scale move down a few pounds or a better health report from your doctor, sticking with your diet is a good reason to feel good about yourself.

Dieting changes the foods we eat, but this does not always have to be a negative situation. You may find you are eating foods you would have never considered before. Dieting often forces us to try new things, and you may discover new flavors, spices, or methods of preparing foods you particularly enjoy.

How you feel about dieting can impact how successful you are in your attempts. While positive feelings are great for motivation, you can use negative feelings to your advantage as well. Negative circumstances do not have to lead to the end of a diet for you. Instead, by turning your negative feelings into positive associations, you can overcome some barriers that may have once defeated you and instead find success in meeting your goals.

CrossFit Type Workouts

CrossFit training is a relatively new and intense exercise system that primarily targets athletes and bodybuilders. The vigorous workouts are not for people new to exercise, but can be beneficial to experienced athletes and professionals training for military or police fitness. Find out about CrossFit, why it's controversial and how to begin a CrossFit training program.

Former gymnast Greg Glassman founded CrossFit in an effort to combine gymnastics, Olympic power weightlifting and multi-mode sprinting in an intense exercise program. During Glassman's years as a gymnastics coach in the 1970s, he realized that combining intense cardio activities with powerlifting and dynamic exercises, such as pylometric jumps, provided faster results than traditional combinations of weightlifting and cardio exercises.

CrossFit emerged as a system that mixed heavy fundamental resistance movements with powerlifting and fast sprinting in a single workout as well as high intensity interval training routines. The program also emphasizes eating a healthy diet. Many athletes also combine the workouts with a low carb diet, such as The Zone, to help maximize athletic performance.

The exercise system has grown in popularity over the years. It began as a program primarily for Olympic athletes, competitive athletes, gymnasts, bodybuilders, martial artists and those training for military and police work, but has expanded to exercise enthusiasts. There are also CrossFit courses developed for kids. The program includes games in which experienced CrossFit athletes can compete against each other.

When Glassman developed the CrossFit system, he wanted to create a total workout program that improved the following areas:

StrengthCardiorespiratory enduranceFlexibilityStaminaSpeedAgilityMuscle strengthCoordinationBalance

To this end, CrossFit has a general template for participants to follow when participating in the program. Glassman urges beginners to take the first month simply to learn the movements before increasing intensity, and to become familiar with the general template for workout routines.

CrossFit workouts are short but intense sessions that combine bodyweight gymnastic moves with powerlifting and a cardio activity like sprinting. They also call their high intensity interval method "tabata," which means doing an assigned number of exercise repetitions for 20 seconds vigorously, resting for 10 seconds, and then repeating this sequence of exercising and resting for seven more times, or a total of eight intervals. The workouts are structured and require participants to complete a certain number of exercise repetitions in a designated time-frame. What makes CrossFit different from traditional exercise is that the workouts target large muscle groups to both aerobic and anaerobic failure simultaneously. Weightlifting also will include using equipment like sandbags, kettlebells or water-filled devices.

CrossFit workouts may include the following types of exercises:

Squats (back and overhead squats and tabata variations)Pushups (traditional and handstand)Pull-ups (regular and weighted)Rope climbing variationsRing dipsRowingKettlebell swingsWalking lungesOlympic liftsCombative moves (defense and basic fighting techniques, with some martial art moves)Running/sprinting

The nature of the high intensity workouts and the degree that muscles are worked pose a greater risk of injury than more traditional exercise programs. If you are new to CrossFit, it is important to work with a professional trainer. A professional who is experienced in CrossFit training can help you develop a safe workout plan for your fitness level. Working with a trainer can help ensure that you do the exercises correctly and maximize health benefits. To learn more about CrossFit and find information about local classes or games, visit the official website.

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Prescriptive Stretching Interview

A regular stretching routine is an easy way to prevent injuries, eliminate pain, and improve balance and flexibility. However, it is essential to understand how to stretch properly. In the book Prescriptive Stretching, author Kristian Berg outlines the fundamentals of proper stretching and explains how to use stretching to ease pain and minimize injuries.

Kristian Berg lives in Svartsjo, Sweden. He maintains a clinic in Stockholm where he practices as a doctor of naprapathy, helping to ease the pain of his patients though the manipulation and stretching of connective tissues.

Recently, LoveToKnow was able to speak with Kristian Berg about the benefits of stretching.

LoveToKnow (LTK): Why is stretching important?

Kristian Berg (KB): Our natural range of movement has decreased because we are less active and sit for longer hours. Stretching could be one way to increase our range of movement and reduce different kinds of pain.

Depending on your goal, stretching can help you perform certain movements that you haven't been able to do before because it increases your flexibility. But it can also help reduce/remove pain that is caused from inactivity.

LTK: Is stretching just for athletes or people who are very active?

KB: No absolutely not, stretching is for everybody! Inactivity will cause a reduced range of movement which is directly linked to different kinds of pain. Sometimes stretching is even more important if you are inactive.

LTK: How can stretching prevent injuries?

KB: Stretching will help to elongate tight muscles. A tight muscle will affect the way we move and our posture which in itself could cause an injury. But it will also affect how we perform an exercise; a tight muscle will change our range of movement which will strain the joint capsules and put pressure on other muscles.

Some research shows that regular stretching performed in a correct way during at least one year will decrease the risk of injury amongst soccer players.

LTK: If someone is in pain, should they avoid stretching?

KB: It all depends on what kind of pain. If you have a fracture, acute torn ligament/muscle or a dislocated joint, stretching should be avoided.

If the pain is caused by other factors, stretching could definitively help as long as it is performed in a correct way. It is also important to remember that the stretch can be felt in other areas than where the pain is.

LTK: What is the best way to stretch?

KB: You should follow these four rules:

Stretch slowly The stretch should be pain free (good pain, not negative pain) Stretch the right muscle Do not affect the joint capsule or other muscles

You don't have to warm up, however, it all depends on which activity you are about to perform. If you are very stiff/stale it will probably feel much better to stretch when you are warm than cold.

If you are about to do a training session with very explosive movements, stretching has shown a negative effect. But if it comes to warming up before a normal training session or a long run it has the opposite effect.

LTK: Are all stretching exercises the same?

KB: There are different ways to stretch, for example, a hamstring muscle. In the end it is the stretch that takes the origin as far away from the insertion as possible without affecting other muscles or joints that will be the most effective stretch.

Further, there are also different techniques that can be used. PNF stretching is one of the most effective techniques when it comes to increasing the range of motion. The technique is simple, safe and has three phases:

Stretch the muscle for 10 seconds Contract the muscle for five seconds (which will facilitate muscular inhibition) - this is a very important phase! Relax the muscle for five seconds, then try to stretch even further

LTK: Can people rely on stretching exercises for a total fitness routine?

KB: No, but it will help. Stretch exercises will not improve your cardiovascular or muscular fitness (strength). A good fitness routine should entail stretching and some training each day which involves both the heart and the muscles.

LTK: Anything else you'd like to share on the benefits of stretching?

KB: The most important thing is to not "just stretch." To "just stretch" with a bad technique or done haphazardly will not help in the same way as a properly performed stretch that is done on a regular basis. To get the most out of stretching it should be done properly and on a regular basis, i.e. up to 10 times each day depending on the pain and intensity.

If you'd like to learn more about the proper way to stretch, check out Prescriptive Stretching by Kristian Berg.

LoveToKnow would like to thank Kristian Berg for this interview.

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