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2014 Topics 2

The Mental Challenge of Weightloss

article from webmd.com

Motivation to lose weight often hits an all-time high when the first buds of spring pop out, signaling that bathing suit season is not far behind. And while there's no getting around the need to exercise and eat healthier, long-term weight loss starts in your head. Experts say that having the right attitude can help you think yourself thin.

If you want to succeed at weight loss, you need to "cut the mental fat, and that will lead to cutting the waistline fat," says Pamela Peeke, MD, author of Fit to Live. "Look at the patterns and habits in your life that you are dragging around with you that get in the way of success."

Everyone has his or her own excuses. When trying to improve their lifestyle and diet, most people do fine until something happens -- whether it's work pressure, family issues, or something else. Whatever your personal issue, the pattern needs to change if you want to be successful.

"I want to empower people to identify these patterns, deal with the real issues, so they can move on and be able to succeed at improving their health," says Peeke.

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What to Eat Before, During and After a Workout

Eating for workingoutarticle from webmd.com

Whether you're a "weekend warrior" trying to stay fit or an athlete training for a marathon, what you eat can affect how you perform. Eating right can give you the edge to help energize your workout or reach that 26th mile. But which foods are best for fitness activities, and which should you avoid? With so many sports drinks, bars, powders, and supplements to choose from, how do you know which are best? Or can you skip the expensive supplements and get everything you need from a well-planned diet?

For answers to these questions and more, WebMD turned to sports nutrition expert Christine Rosenbloom, PhD, RD, author and nutrition professor at Georgia State University in Atlanta. 

What is the best thing to eat before exercising for energy and endurance? Fueling exercise requires quality carbohydrates, lean protein, heart-healthy fats, and fluids. Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for a quick energy source. Protein is needed to build and maintain muscles and for healthy blood cells. Blood cells deliver nutrients and oxygen to working muscles.

Read more: What to Eat Before, During and After a Workout

High Intensity Interval Training

HIT Training Example

article from acefitness.org

Looking for a way to add variety to your exercise plan while taking your fitness to the next level? High-intensity interval training (HIIT) is a cardiorespiratory training technique that alternates brief speed and recovery intervals to increase the overall intensity of your workout. HIIT is used by athletes and everyday exercise enthusiasts to reach performance goals and enhance fitness and well-being.


How does it work?

Most endurance workouts, such as walking, running, or stair-climbing—are performed at a moderate intensity, or an exertion level of 5-6 on a scale of 0-10. High-intensity intervals are done at an exertion level of 7 or higher, and are typically sustained for 30 seconds to 3 minutes, although they can be as short as 8-10 seconds or as long as 5 minutes; the higher the intensity, the shorter the speed interval. Recovery intervals are equal to or longer than the speed intervals.

High-intensity interval training is done at a submaximal level; around 80-95% of maximal aerobic capacity. Sprint interval training (SIT) is a type of high-intensity interval training that pushes beyond this level to 100% or more of maximal aerobic capacity, or an exertion level of 10.

What are the benefits of HIIT?

The payoffs of pushing yourself with HIIT are plentiful, and include:

  • Significantly increased aerobic and anaerobic fitness 
  • Decreased fasting insulin and increased insulin sensitivity 
  • Reduced abdominal and subcutaneous (just under the skin) fat 

The surprising thing about HIIT is that it involves such a small total amount of exercise. By including HIIT in your exercise plan, you can realize remarkable results in a short amount of time, which is good news for busy people.

Read more: High Intensity Interval Training

Interval Training

Interval Trainingarticle from 3fatchicks.com

Interval training is a term that you’re likely to hear thrown around by athletes of various types. This specific type of training provides a diverse array of different benefits to anyone who participates in cardiovascular activity, because it works both the aerobic and the anaerobic systems. Interval training consists of cardiovascular activity that alternates between periods of intense exercise and total recovery. Because of the short duration of both of these parts of the training, you’ll never allow your heart rate to drop to a completely resting rate during the recovery period. The benefits of engaging in an interval training program are many, including boosting your aerobic capacity.

Read more: Interval Training