These days, holiday season stretches from Halloween all the way to New Year’s. That means months of overeating, inactivity and inevitable weight gain. Then, come January 1, we resolve to get back on track. It’s basically trying to undo the damage we’ve done — a self-perpetuating cycle. Instead, what if we resolved to not to that to ourselves again this year? Good news: It’s easier than it may appear. If we start our resolutions earlier — say, today — and make them more reasonable, it wouldn’t be such a futile exercise. Whether you’re hoping to improve your eating habits, run faster or start exercising regularly, making a resolution now versus waiting for the ball to drop on December 31 will likely help you meet your goal in a more realistic way. Here are a few great reasons to get a headstart on your resolution: 1. NEW YEAR’S RESOLUTIONS RARELY WORK While nearly half of Americans make New Year’s resolutions, only 9% of them report feeling successful in achieving it. Among those, 76% are weight-related or self improvement-related, and the dropoff for follow-through on those is steep. More than 40% of resolutions are broken after January 31. The odds are stacked against your New Year’s resolution working, so why not get a head start? 2. IT’S EASIER TO FIND HELP With 41% of Americans making New Year’s resolutions, that means on January 2, everyone will have a vague sense of smugness as they hit the gym, skip dessert or clean out their pantry. Basically, everyone is worried about their own resolutions, and probably won’t care too much about helping you keep yours. If you start a month early, though, you’ll have plenty of resources to tap into before other people get stressed about their own goals and objectives. 3. YOU CAN FIND A REAL PARTNER IN CRIME Any accountability partner you find now will be more legit than a December 31st buddy, who might be on board, two glasses of champagne in, but good luck getting them to run with you on January 1. With around half of resolution-setters dropping off the radar after two months, finding someone in November or December to start running with you regularly means he or she is also likely a lot more serious about it, not just setting an arbitrary resolution. 4. YOUR GOAL IS MORE LIKELY TO BE REALISTIC Making your resolutions when a fresh calendar is blank and shiny and everyone around you is planning sweeping life changes, means they’re less likely to be realistic — which means they’re less likely to be achievable. By making a resolution or setting a goal on your own, you’re less likely to buy into the hype — and more likely to pick a goal that’s actually right for you. 5. THE GYMS ARE EMPTY From a purely practical standpoint, the worst time to hit a gym or join a training group is January 1, when everyone flocks to the gym to start their resolution to get fit. In December, trainers have more free time as other clients leave for the holidays, so it’s a great opportunity to get into the gym and get set up before the January rush hits. (It’s also a great time to hit end-of-season sales on sporting goods and a new kit you’ll need.) READ MORE > 5 CULPRITS BEHIND YOUR FITNESS PLATEAU 6. THE HOLIDAY SEASON WON’T SET YOU BACK The problem with starting a resolution — especially fitness, diet or health related — on January 1 is that it lets you overindulge, skip workouts in favor of parties, sip cocktails instead of water and overeat cookies until January. If you’ve already started your resolution on December 1, then you’re more likely to eat healthier or stick to your regular workout schedule. You’re setting up for a great holiday season, and your goal won’t need to be losing the 10 pounds you gained. 7. YOU’LL ALREADY BE ON TRACK WHEN THE BALL DROPS Smugness on New Year’s Eve as you realize you’re already making headway toward your goal? Priceless. The post A Brilliant, No-Fail Approach to Resolutions appeared first on Under Armour. Source: http://blog.myfitnesspal.com/brilliant-no-fail-approach-resolutions/via Blogger A Brilliant, No-Fail Approach to Resolutions
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Strong, toned arms are just a few weeks away thanks to our 30-day plan designed to gradually build the weight and reps, so by the time you’re done, you’ll be the proud owner of a pair of strong, toned arms. Many people make the mistake of doing tons of arm exercises with light weights and high reps. This usually leads to arms that look the same year after year despite the effort. Instead, the focus should be on increasing strength in pressing and pulling exercises while still performing a few arm exercises to build muscle. In this plan, you’ll do two different workouts, each consisting of three exercises. You’ll work out two days in a row, take the third day off and repeat for 30 days total. The sets, reps or weight increase over time. Start on the lighter side so you can make gradual progress over the next 30 days. Are you ready? Let’s get started. THE EXERCISESWe’ve hand-picked six exercises that target your biceps and triceps. Coaching Tips
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GEAR UP FOR YOUR NEXT WORKOUT > Men’s Workout Clothes The post The 30-Day Plan to Toned Arms appeared first on Under Armour. Source: http://blog.myfitnesspal.com/30-day-plan-toned-arms/via Blogger The 30-Day Plan to Toned Arms Enjoy the season’s festivities by making flavorful dishes without the added fat and calories. We rounded up our most pinned holiday recipes all under 500 calories — from appetizers to entrees, breakfasts to desserts. All are perfect for potlucks, family gatherings, company cocktail parties and beyond. Be sure to check out our Pinterest boards for other healthy recipes and fitness tips, too. 1. CREAMY BUTTERNUT SQUASH AND APPLE SOUP This soup gets its creamy texture from the addition of almond milk. The soup is garnished with apple slices and pumpkin seeds for a crunchy texture. A one-cup serving contains 9 grams of fiber and has just 200 calories. Nutrition (per serving): Calories: 200; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 497mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 17g; Protein 3g 2. STRESS-FREE CHRISTMAS MORNING CASSEROLE Featuring the classic bacon, egg and cheese trio, this 220-calorie breakfast casserole can be assembled Christmas Eve and popped into the oven while the family’s opening gifts. Nutrition (per serving): Calories: 220; Total Fat: 13g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 124mg; Sodium: 559mg; Carbohydrate: 18g; Dietary Fiber: 1g; Sugar: 3g; Protein: 10g Skip that sugar-laden box of chocolates by making your own to gift this holiday season. This recipe requires just a couple steps: Melt dark chocolate and add your favorite nuts and dried fruit. Nutrition (per serving): Calories: 202; Total Fat: 16g; Saturated Fat: 9g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 32mg; Carbohydrate: 20g; Dietary Fiber: 5g; Sugar: 12g; Protein: 3g 4. ONE-PAN ROASTED CHICKEN AND PEARS This one-pan meal combines pears, hearty veggies and juicy chicken breasts for a crowd-pleaser that’s ready in just 30 minutes. Great for a potluck or family dinner at home, this dish contains less than 500 calories and boasts nearly 30 grams of protein per serving. Nutrition (per serving): Calories: 465; Total Fat: 25g; Saturated Fat: 7g; Monounsaturated Fat: 3g; Cholesterol: 119mg; Sodium: 345mg; Carbohydrate: 35g; Dietary Fiber: 7g; Sugar: 18g; Protein: 27g Holiday dinner has never been easier than with this cook ‘n’ serve pork roast. Enjoy alongside rice and a simple vegetable medley for a complete meal. At less than 250 calories, there’ll be room for dessert. Nutrition (per serving): Calories: 227; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 92mg; Sodium: 390mg; Carbohydrate: 11g; Dietary Fiber: 0g; Sugar: 10g; Protein 31g 6. SIMPLE SWEET POTATO CASSEROLE Lighten up traditional sweet potato casserole by replacing marshmallows with toasted oats and pecans in this easy recipe. With less than 10 grams of sugar and 5 grams of fiber, this less than 200-calorie dish satisfies your sweet tooth and provides a range of nutrients. Nutrition (per serving): Calories: 192; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 39mg; Sodium: 127mg; Carbohydrate: 30g; Dietary Fiber: 5g; Sugar: 7g; Protein: 5g 7. BAKED PEARS WITH CINNAMON HONEY Forego high-calorie, buttery-crusted, sugar-laden desserts for this baked pear dessert that’s as elegant as it is nutritious. Tip: Honey can be swapped for a drizzle of melted dark chocolate. Nutrition (per serving): Calories: 117; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 10mg; Sodium: 1mg; Carbohydrate: 22g; Dietary Fiber: 3g; Sugar: 17g; Protein: 1g 8. PAN-SEARED BALSAMIC BRUSSELS SPROUTS A light balsamic vinaigrette serves as the flavoring in this nutritious 5-ingredient recipe. Each sprout is sliced in half and seared, then topped with crunchy almonds at the end. Nutrition (per serving): Calories: 141; Total Fat: 6g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 197mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 8g; Protein: 7g 9. EASY APPLE CINNAMON WAFFLES Whip up the batter and cook these apple cinnamon-infused waffles all at once to feed a crowd or freeze some for busy holiday mornings down the road. The batter can be prepped ahead and refrigerated for up to three days. Pro tip: Let the batter rest to allow the starch to absorb the liquid and the gluten to relax, thus creating a more tender waffle. Nutrition (per serving): Calories: 309; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 98mg; Sodium: 84mg; Carbohydrate: 56g; Dietary Fiber: 6g; Sugar: 15g; Protein: 14g 10. SWEET & SPICY CHICKEN MEATBALLS Ready in 10 minutes, this appetizer is ideal for weekday holiday cocktail parties and potlucks. With just 104 calories and 12 grams of protein per serving, go ahead and have two, plus dessert! Nutrition (per serving): Calories: 104; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 47mg; Sodium: 395mg; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 5g; Protein: 12g The post Top Pinned Holiday Recipes of 2017 appeared first on Under Armour. Source: http://blog.myfitnesspal.com/top-pinned-holiday-recipes-2017/via Blogger Top Pinned Holiday Recipes of 2017 You’ve tried every core exercise imaginable: crunches, planks, pikes, ab-wheels, you name it. But it turns out the most important core-strengthener isn’t actually a “core” exercise at all. It’s every other exercise you do in the gym. Performed correctly, those exercises improve the strength, stability and functionality of your core better than any traditional “core” exercise. “A person can have the strongest core in the world without ever touching the abs with a crunch or plank,” says Erik Marthaler, CPT, co-owner of Lateral Fitness in Chicago. It stands to reason: In one Journal of Strength and Conditioning Research study, when researchers had exercisers perform heavy squats and deadlifts, they activated a far greater percentage — and a greater degree — of their core than when they performed dedicated core-stability exercises including the side-plank and superman. After all, the core is quite literally the foundation for your entire body, comprising not just your six-pack muscles (aka your rectus abdominis) or your deep-lying transverse abdominis, but also your spinal stabilizers, lats, traps, heck, even your pecs. READ MORE > ARE ABS WORTH THE HYPE? “To effectively train the core, we need to stop looking at the body as a hacked-together grouping of various body parts, and instead look at how the body functions overall,” says Mike T. Nelson, PhD, a Minnesota-based strength coach and exercise physiologist. As the core is the main connection between the upper and lower body, training it that way is the key to a stronger, more functional total body. MAKE EVERY EXERCISE A CORE EXERCISE When it comes to strengthening the foundation of your body, some of the best movements include squats, deadlifts, step-ups, lunges and large push and pull movements such as the bench press, standing cable row and all-powerful pullup. Other great options include the farmer’s carry, where you stand tall, hold a weight (or two) and walk across the gym floor. While these exercises are generally added to workout programs to strengthen the glutes, hamstrings, quads, pecs or lats, it’s important to remember that proper execution of any of them requires and builds a strong, stable core. “Your body almost automatically tightens up to make a sturdier base when doing these exercises,” Marthaler says. However, you can increase the core contraction by coordinating deep diaphragmatic breathing in your movements, he says. During the eccentric — or easy part of an exercise (i.e., lowering into a squat or lowering down in a pushup) — inhale slowly through your nose inflating your abdomen. Then, as soon as you begin the concentric — or hard part of an exercise (i.e., raising out of a squat or pushing away from the floor in a pushup) — forcefully push the air out through your mouth, tightening your abs like you’re about to get punched in the gut. WHAT ABOUT TRADITIONAL CORE EXERCISES? Your core-centric planks, deadbugs and Pallofs can still be part of your exercise routine — and they should be especially if your core is weaker than the rest of your body, Nelson says. How do you know if your core is relatively weak? During every exercise, pay attention to how your body feels. If you regularly feel your core shaking when performing standing shoulder presses or your core gives out before your chest and shoulders do during pushups, your core needs strengthening. Similarly, if you can squat or deadlift considerably more weight when you wear a weight belt, it’s a sign your core could use a little extra love. The post The Most Underrated Core Strengthener, Revealed appeared first on Under Armour. Source: http://blog.myfitnesspal.com/underrated-core-strengthener-revealed/via Blogger The Most Underrated Core Strengthener, Revealed There are many successful strategies for setting realistic, achievable goals, as well as measuring your progress. But there’s one quirky technique that tends to be underutilized: visualization. With this tactic, you’re basically using your imagination to “see” yourself as successful in very specific ways, says performance coach Barbara Cox, PhD. For example, if your goal is to deadlift a certain weight, speed through an obstacle course or lower your golf score, you can raise your chances of doing those well if you first imagine yourself doing them.
“Many of my clients have improved their sports performance considerably through guided visualization,” says Cox. “If you can get into a relaxed brainwave state, called an alpha state, and create a vision of what you want to accomplish, you can ‘feel’ what it’s like to have it occur.” The feeling is often a huge motivational push, she adds, because it takes away some of the emotion around uncertainty or doubt. In other words, in your mind, you’ve already hit your goal. Now you just have to get there in your body. Here are three steps toward using visualization to help you achieve better outcomes — no matter your goal: 1. GET SPECIFIC IN YOUR OUTCOME Maybe you want to be the first across the finish line and stand at the top tier of the winner’s platform. Or maybe you just want to cross the finish line at a local 5K where you’ve always been a spectator but never a runner. Whatever you want to accomplish, it’s helpful to be as specific as possible, according to motivational speaker and life coach Jen Sincero, author of “You Are a Badass.” “The more details you can envision, the better it will be, because that gives your brain something to work with,” she says. “Simply saying, ‘I want to be successful’ or ‘I want to be stronger’ is far too vague. You can’t pinpoint what that would feel like.” But close your eyes and imagine putting a barbell on your shoulders for a 300-pound squat. Feel the roughness of the metal on your hands, the smell of the gym, the encouraging shouts of your squad. What would it feel like to crush that personal record? That’s what feeling stronger would mean in your body. 2. EMPLOY DEEP BREATHING There’s a reason breathing is such an area of focus for meditation and visualization. “Relaxed breathing pairs extremely well with visualization,” says Cox. “It allows you to expand on what you’re imagining, because you’re removing some of the stress within your body.” When you breathe deeply, you cause a cascade of reactions within the brain — most notably, by reducing your level of cortisol, the hormone responsible for the stress-inducing “fight or flight” response. What rises instead are the “feel good” hormones like serotonin, dopamine and oxytocin, notes Loretta Graziano Breuning, PhD, author of “Habits of a Happy Brain.” When your brain is flooded with these chemicals, it establishes neural connections that help you hit your goals, she says, especially if you pair deep breath work with vivid visualizations. “Your brain is all about establishing a reward system,” says Breuning. “You’re creating a scenario where reaching your goals becomes a huge reward that’s filled with all these happy sensations.” 3. GET CREATIVE If you want a visualization role model, look to swimmer Michael Phelps, who definitely knows what it’s like to stand on that top Olympic platform — over and over again. According to Phelps’ coach, Bob Bowman, the athlete was on that podium in his mind long before he ever stepped up there in real life. Bowman notes that for months before a race, Phelps “mentally rehearses” for up to two hours a day — he sees himself winning, he tastes the water, he sees the clock as he touches the pool wall. READ MORE > THE POWER OF THE PLACEBO EFFECT AS A PERFORMANCE BOOST Bowman adds that Phelps also sees himself from the outside, as a spectator in the stands, and also imagines all the obstacles that could block him from his time goal. That allows him to be incredibly prepared when he gets to practice — after all, he’s already spent hours in the “pool” before getting in the water. As Bowman says, “the brain cannot distinguish between something that’s vividly imagined and something that’s real.” So, when you’re setting goals of any kind for the months ahead, set aside time to be completely still, quiet and focused. Even when you’re not moving a muscle, you can be working hard toward achieving your performance goals. The post For Better Performance, Use Your Imagination appeared first on Under Armour. Source: http://blog.myfitnesspal.com/better-performance-use-imagination/via Blogger For Better Performance, Use Your Imagination Generally speaking, yoga is an excellent practice for pregnant moms. It can relieve muscle tension, reduce stress, alleviate anxiety, relieve lower-back pain, improve sleep and strengthen and tone the body in preparation for the physical and emotional challenge of giving birth. But not every pose is safe for expectant moms — and unfortunately, many teachers aren’t adequately trained to know which poses to avoid or modify. I confess that when I first started teaching, I had no idea how to safely work with pregnant women and would silently pray no pregnant moms would walk through the door. Fortunately for me, way more than a few women with beautiful baby bumps found their way into my classes, forcing me to get out of my comfort zone and learn how to work with women through all three trimesters of pregnancy. I’m currently six months pregnant myself, so I’m more in touch with my body and my yoga practice than ever before. While I’ve had to adapt, modify and avoid certain poses, my body is feeling stronger and healthier than ever! So yoga-on my beautiful mamas! Follow these guidelines on which poses to avoid or be really careful doing while pregnant to help keep you and your baby safe on your mat: 1. BELLY-DOWN POSTURES Once pregnancy has been confirmed, it’s best to avoid any poses that involve lying or placing pressure directly on your belly (prone position) like cobra or locust pose (salabhasana). Even though your little one might only be the size of a lentil, we don’t want to place unnecessary compression on your baby. Instead swap cobra pose for cow pose or sphinx pose (first trimester only). Once you move into your second and third trimester, lying on your belly won’t even be an option! 2. LYING ON YOUR BACK Once you reach 20 weeks of pregnancy, poses on your back lasting for more than 90 seconds should be limited. As your baby and uterus grow in the second and third trimesters, extra pressure is placed on your vena cava, the main vein that carries blood from your lower body back to your heart. During exercise, this can lead to lowered blood pressure and dizziness. Modify postures like corpse pose (savasana) by propping your back up on bolsters supported by blocks or by lying on your side instead. 3. CRUNCHES Your belly is your baby’s home for the next nine months and your job is to protect that beautiful house. Core exercises like crunches and boat pose (navasana) compress the abdomen and should be avoided during all three trimesters. However, you don’t have to shy away from all core exercises. Creating a strong and stable core can help you prevent lower-back pain during pregnancy and build stamina for labor and delivery. In general, safe core exercises include extended table, plank (with proper form — no dumping into the lower back!), forearm plank and side forearm plank. However, check with your doctor if you have or suspect you have diastasis recti, which is a separation of the outermost layer of abdominal muscles that affects about 1/3 of pregnant women. This determines which core exercises you are able to safely perform. 4. FORWARD FOLDS WITH FEET TOGETHER As your pregnancy progresses and your belly grows, you’ll want to modify deep forward folds like standing forward bend (uttanasana) and seated forward bend (paschimottanasana) to make more space for your baby and protect your lower back. Instead of practicing with your feet together, take a wider stance and use blocks under your palms during standing forward bends to avoid going too deep and straining your lower back. 5. TWISTING POSTURES Similar to crunches, “closed” twists (twisting inward) compress the abdomen and should be avoided during pregnancy. Examples of twisting postures to avoid include twisting chair, twisting crescent, revolved triangle, revolved half moon and seated twists. Open twists, however, are fine because they don’t compress your baby’s warm and cozy home. 6. PRETZEL POSES While you won’t find “pretzel pose” in any of the ancient yogic texts -- you can probably figure out which kind of poses I’m referring to -- you know, those crazy, twist-yourself-into-knots poses? I try my best to avoid those altogether (because who really needs to wrap their leg around their head?), and I would certainly avoid them during pregnancy. During pregnancy, our body produces a hormone called relaxin, which relaxes the ligaments in the pelvis to help create space for your baby to pass through. As a result, there’s an increased risk of overstretching your ligaments in certain poses, which can lead to SI joint instability and lower-back pain. Be mindful not to over-stretch in any given pose during your practice. 7. DEEP BACKBENDS While gentle backbends can be very therapeutic during pregnancy, avoid deep backbends like upward bow pose (also known as “wheel” or urdhva dhanurasana) unless you have been safely and comfortably practicing them pre-pregnancy, as they can put you at risk for diastasis recti (abdominal separation). 8. INVERSIONS I’m admittedly an inversion junkie and at six months pregnant, I’m still safely and regularly practicing inversions including handstands and forearm balances. However, the general rule of thumb is that if you didn’t have a strong inversion practice before you got pregnant, now is not the time to start. The most obvious risk includes toppling over, but other risks include compressing your cervical spine (the small vertebrae in your neck) in poses like headstand as you are now carrying more weight than your body is used to. READ MORE FROM LIZ ARCH > A Day in the Life of a Yoga Teacher 9. HEATING BREATHING TECHNIQUES & BREATH RETENTION Heating breathwork techniques like “breath of fire” (or kapalabhati) should be avoided. Breath retention practices like kumbhaka pranayama should also be avoided during pregnancy. Breathing practices like diaphragmatic breathing (or belly breathing) and ujayii breathing, however, are highly recommended! These types of calming, cooling breathing techniques are great to carry with you into labor and delivery. I just completed a hypnobirthing course where they encouraged expectant moms to “breathe the baby down” through the birth canal rather than forcefully pushing, which studies have shown can lead to less vaginal tearing. 10. HOT YOGA During pregnancy, as blood flow increases, your core temperature can also rise. Practicing yoga in a heated room with extreme temperatures should be avoided so as not to put yourself and your baby at risk for dangerous elevations of core maternal temperature. GEAR UP FOR YOUR NEXT YOGA SESSION > Women’s Yoga Tops The post 10 Poses to Avoid if You’re Pregnant appeared first on Under Armour. Source: http://blog.myfitnesspal.com/10-poses-avoid-youre-pregnant/via Blogger 10 Poses to Avoid if You’re Pregnant From a DIY deli box to a Greek spin on chicken salad, these creative recipes add some pizzazz to your daily lunch routine. With at least 25 grams of protein and less than 450 calories, these are ideal for anyone on a high-protein regimen. 1. CHILI-STUFFED SWEET POTATO Ingredients 1 cup (236 ml) prepared turkey chili Directions Place baked sweet potato half in a bowl. Top with warm chili, cheese and yogurt. Serve. Nutrition (per serving): Calories: 426; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 13mg; Sodium: 157mg; Carbohydrate: 50g; Dietary Fiber: 3g; Sugar: 6g; Protein: 29g 2. TUNA & WHITE BEAN SALAD WRAP Ingredients 1 whole-wheat tortilla Directions Mix together tuna, white beans, yogurt and Dijon in a bowl. Wrap in a tortilla with lettuce. Nutrition (per serving): Calories: 321; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 52mg; Sodium: 349mg; Carbohydrate: 41g; Dietary Fiber: 7g; Sugar: 6g; Protein: 35g 3. DIY DELI BOX Ingredients 1 ounce (28 grams) cheddar cheese, diced 1 hard-boiled egg Directions Place all ingredients into a bento-style lunch box and serve. Nutrition (per serving): Calories: 343; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 147mg; Sodium: 500mg; Carbohydrate: 32g; Dietary Fiber: 7g; Sugar: 13g; Protein: 27g 4. GREEK CHICKEN SALAD Ingredients 4 ounces (113 grams) grilled chicken, chopped Directions Combine chopped chicken, feta, olives (if using), tomatoes, onion and lettuce in a large bowl. Drizzle with olive oil and vinegar; toss to coat. Nutrition (per serving): Calories: 286; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 11g; Cholesterol: 55mg; Sodium: 395mg; Carbohydrate: 7g; Dietary Fiber: 2g; Sugar: 5g; Protein: 31g 5. EGG & AVOCADO LETTUCE WRAPS Ingredients 2 hard-boiled eggs + 1 hard-boiled egg white, diced Directions Mix together eggs, Greek yogurt, Dijon, celery and diced avocado in a bowl. Wrap in lettuce leaves. Nutrition (per serving): Calories: 329; Total Fat: 21g; Saturated Fat: 6g; Monounsaturated Fat: 10g; Cholesterol: 427mg; Sodium: 182mg; Carbohydrate: 8g; Dietary Fiber: 3g; Sugar: 5g; Protein: 25g The post 5 Easy High-Protein Lunches appeared first on Under Armour. Source: http://blog.myfitnesspal.com/5-easy-high-protein-lunches/via Blogger 5 Easy High-Protein Lunches High-intensity workouts are all the rage right now and with good reason. They rev your metabolism, help improve endurance and provide a high-calorie burn in a short amount of time. That’s probably why many exercisers opt to do high-intensity interval training (HIIT) several days per week, sometimes multiple days in a row. HIIT is technically defined as repeated periods of high-intensity work, followed by periods of recovery. According to the ACSM, the high-intensity bouts are anywhere from 5 seconds to 8 minutes long and are performed at 80–95% of an exerciser’s maximum heart rate. The recovery periods also range in length, with the heart rate dropping to 40–50% of an exerciser’s max. Generally this goes on for 20–60 minutes, but for many people, 20 minutes is plenty. What’s more, research suggests people find it more enjoyable than slower cardio work. If all of this is sounding pretty great, that’s because it is. But there’s one important caveat: Just as more exercise isn’t always better, more high-intensity exercise isn’t always better, either. In fact, doing too much HIIT can actually be counterproductive, experts say. Here’s why: THE DOWNSIDES OF OVERDOING IT While trainers agree HIIT is a useful tool in any workout regimen, there are some seriously compelling reasons you shouldn’t do it too often. “Performing too many HIIT workouts in a week would be like redlining your car every single time you went for a drive,” explains Chase Campbell, a certified strength and conditioning specialist, who works with the Indiana Fever and Butler Bulldogs on behalf of St. Vincent Sports Performance. “Something is bound to go wrong eventually.” Since HIIT is so intense, you need a longer rest period afterward, he says, and if you make a habit of not making time for recovery, it can cause some pretty major problems like chronic physiological stress, poor sleep quality, decreased performance and, worst of all, increased risk of injury. Plus, the same mechanisms that make HIIT such a great workout start to work against you when you’re doing it too often. “HIIT and other forms of high-intensity training can be fantastic for the human body, as it puts you in a stress-induced state that acutely increases levels of certain hormones like testosterone, insulin, growth hormone, cortisol, adrenalin and others,” Campbell says. “In the right amounts, these hormones help us deal with physiological stress and can stimulate recovery, tissue remodeling, tissue growth and fat loss.” So far so good, but here’s the problem: If you’re trying to lose weight, and you’re doing HIIT most days, you might want to rethink your workout routine, especially if you’re hitting a plateau. “Too much high-intensity exercise over an extended time period without adequate recovery will result in excessive levels of the stress hormone cortisol and can be detrimental to health by decreasing immunity, increasing muscle atrophy and encouraging fat synthesis and storage,” Campbell explains. So by working out too hard too often, you might encourage your body to hold onto fat and discourage it from building muscle. READ MORE > THE ONE THING YOU CAN DO TO OPTIMIZE YOUR HIIT WORKOUT IT’S ALL ABOUT BALANCE How much HIIT should you be doing, exactly? Well, it depends on how many days per week you train and your individual fitness level, according to Campbell, but the average exerciser should keep it to 1–2 sessions per week. “Because of the higher intensity, it is important to fully recover from this type of workout and spread sessions out across the week, allowing at least 24 hours of rest and recovery in between.” That doesn’t mean you have to reduce the number of days you work out overall, though. “If you are working out 5–6 days a week, I would recommend lower-intensity aerobic sessions or moderate-intensity strength training as your primary workouts, depending on your training goals,” he says. It’s also a good idea for HIIT-lovers to prioritize work on mobility and stability. “HIIT workouts usually include plyometrics, agility work and other fast-paced movements,” notes Raphael Konforti, National Director of Fitness for Youfit Health Clubs. “All those high-impact movements recruit the biggest muscles in your body but ignore a lot of the small stabilizers that keep your body running at full speed. Spending two days a week foam rolling, stretching and using movements that are isometric or challenge your balance is a non-negotiable.” HOW LESS HIIT CAN IMPROVE YOUR FITNESS Just as introducing a couple of days of HIIT into your workout routine can make you fitter, cutting down when you’re doing too much can have a similar effect. It may even improve your performance when you do the HIIT workouts you love. “Incorporating workouts that train lower heart rate zones will do more for your progress and recovery than you know,” Konforti says. You’ll remember that HIIT work intervals are usually done at 80% (or more) of your maximum heart rate. What most people forget is that while you recover between sets, your heart rate drops well below this. “If you want to speed up your recovery between sets to get more HIIT work in, you have to train at lower heart rates, around 60–70% of your max,” Konforti explains. When you do work in this lower heart rate zone, your body becomes more efficient at replenishing your muscles and gets a chance to recover, which can make it easier to work at a higher intensity. “Basically, you can’t get good at training at 90% if you can’t train effectively at 70% first.” The post Are You Overdoing HIIT? appeared first on Under Armour. Source: http://blog.myfitnesspal.com/are-you-overdoing-hiit/via Blogger Are You Overdoing HIIT? |
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November 2020
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