Eating Fruit on Summer Diets

Those who enjoy fruit anytime of the year will particularly love the benefits of eating fruit as a part of their summer diets. Not only is fresh, summertime fruit a delicious addition to any meal, but fruit offers a multitude of nutritional and physical benefits.

The U.S. Department of Agriculture's Dietary Guidelines for Americans recommends fruits and vegetables as valuable sources of a variety of nutrients. In fact, the 2010 Dietary Guidelines for Americans, released by the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) emphasize the importance of adopting a plant-based diet. The guidelines suggest consumers fill half their plates with fruits and vegetables and limit solid fats and added sugars. Fruits offer a wide variety of nutrients, including the following:

Calcium - Calcium is essential for healthy teeth, bones, and muscle function. Fruits that are a good source of calcium include blackberries, black currents, dates, grapefruit, mulberries, orange, pomegranate, and prickly pears. Fiber - Fruits that are high in fiber can help reduce the risk of coronary heart disease and certain cancers and aid in the digestive process. Fiber-rich fruits include apples, boysenberries, dates, grapefruit, guava, mango, oranges, papaya, pear, persimmons, raisins, and raspberries. Iron - Iron is essential for healthy blood and normal cell function. Iron-rich fruits include black berries, black currant, cherries, grapes, kiwis, lemons, mulberries, passion fruits, pomegranate, raspberries, strawberries, and watermelons. Magnesium - Magnesium is essential for healthy bones and enzymes. Magnesium-rich fruits include avocado, banana, blackberries, dates, guava, kiwi, mulberries, passion fruits, pomegranate, prickly pear, raspberries, and watermelon. Potassium - Potassium can help maintain a healthy blood pressure. Potassium-rich foods include avocado, bananas, black currants, breadfruit, cherries, dates, grapefruit, guava, kiwi, papaya, passion fruit, pomegranate, prickly pear, and watermelon. Sodium - While most people get too much sodium in their diets, sodium in the right amounts is an essential nutrient for maintaining blood function and ensuring proper function of muscles and nerves. Almost all fruits contain some amount of sodium, but passion fruits are rich in sodium. Vitamin A - Vitamin A is an essential nutrient that keeps eyes and skin healthy and helps the body fight infections. Vitamin A can be found in fruits such as apricots, prunes, and tangerines. Vitamin C - Vitamin C is essential for healthy teeth and gums and aids in the healing of cuts and wounds. Vitamin C can be found in fruits such as mangoes, oranges, papayas, peaches, pears, plums, persimmons, and strawberries. Zinc - Zinc is an essential nutrient needed to maintain protein and carbohydrate metabolism and the body's immune system. Zinc is found in fruits such as avocados, blackberries, dates, pomegranates, and raspberries.

The Center for Disease Control lists a number of fruits that provide a variety of physical benefits. These include the following:

Apples - Loaded with fiber, apples can help with constipation and weight loss. Bananas - A great source of potassium, bananas aid in lowering and maintaining a healthy blood pressure. Blueberries - Not only can blueberries help protect against certain cancers, but they are also believed to increase brain power and function. Cranberries - While many people are aware that cranberry juice can help rid the body of painful urinary tract infections, they may not be aware that cranberries can lower cholesterol levels and protect against certain cancers and the risk of stroke. Pineapples - Rich in vitamin C, pineapples also serve as an anti-inflammatory, perfect for those who suffer from painful joint problems. Raspberries - Raspberries are a great source of folic acid, which is an essential nutrient for pregnant women. In addition, raspberries may protect against certain cancers. Strawberries - Loaded with a host of nutrients, strawberries help the body guard against certain carcinogens and protect against some cancers.

How can you incorporate fruits into your summer diet? While fresh fruit is always a first choice, it isn't always available. Don't worry! Good nutrition can be found in all forms of fruit, including canned, dried, fresh, frozen, and juices. In fact, most fruits are processed within a few hours of harvesting, so the majority of their nutritional values are preserved whether they are canned or frozen. If you want to enjoy the fresh taste of summer fruits, however, the following fruits are typically in season during the months of June, July, and August.

Apricots Asian Pear Black Currants Blackberries Blueberries Boysenberries Cantaloupe Casaba Melon Champagne Grapes Cherries Elderberries Figs Grapefruit Grapes Honeydew Melons Jackfruit Key Limes Limes Loganberries Mulberries Nectarines Passion Fruit Peaches Pears Persian Melon Plums Raspberries Strawberries Sugar Apple Watermelon

To find fresh fruit in your area, visit your local farmer's market or check out the produce in your grocery store. In addition, consider growing your own fruit, which will continue to give you delicious produce year after year. Fruit should be a necessary part of your family's diet, so give your loved ones the gift of fruit today and every day!

Celebrity Dieting Tips

The idea that "celebrities are just normal people" doesn't seem to hold up in view of the svelte figures that appear on the red carpet. If you have ever wondered how these public icons remain slim and well-preserved over the course of a lifetime, you may be in for a few radical surprises. Celebrities are public figures, and it is their job to look appealing and fit at all times. While the end result may look the same, diet tips and secrets of the rich and famous may range from healthy lifestyle choices to some extremely unhealthy decisions.

When it comes to maintaining a trim figure, diet is at least half the focus. The trouble with mirroring celebrity weight loss methods, however, is that not all celebrities employ the same regimens. Celebrities lose weight and maintain muscle tone through a variety of means, some of which are actually dangerous. Whereas some A-list celebs employ a personal chef, a restricted diet, and a personal trainer to keep up their glamorous appearance, others may look to prescription medication, dangerous drugs, and even end up with eating disorders.

It can be daunting for the average housewife and mother to see a celebrity give birth and then, two months later, appear primed and ready for a bikini shoot. ABCNews.com brings the issue to light, stating celebs often have a lot of help, even that of the surgical variety. There are so many tricks and tools available to celebrity budgets that simply aren't feasible for the typical American. In fact, the diet tips and secrets of many celebrities simply aren't much of a secret.

A svelt Gwyneth Paltrow on the red carpet.

Gwyneth Paltrow: Gwyneth Paltrow appeared onOprah in 2008 claiming that she "just cannot diet." Instead, her post-pregnancy figure is attributed to a rigorous training program. For some celebrities, a restricted diet plan can be traded for intense physical workouts under the supervision of an experienced trainer. According to People, after many years as a devout macrobiotic, Paltrow now espouses a more fun and balanced nutritional program that features much fewer restrictions.

Miranda Kerr: In interviews, Victoria's Secret Angel Miranda Kerr attributed her sleek physique to a love of organic foods, particularly green vegetables. However, in 2011, Kerr claimed her postpartum weight loss was supported by a special blood-type diet that minimized meat consumption and also by a consistent regimen of coconut oil.

Drew Barrymore:Good Housekeeping keeps tabs on the dietary habits of many current stars. Drew Barrymore recommends enjoying favorite foods, and simply eating less of them, whereas Jessica Alba extols a more structured regimen of produce, lean sources of protein, and the avoidance of sugar and carbohydrates.

It is important to note that the healthy balanced diet of a celebrity is frequently a far departure from the standard American's eating program. Celebrities have the funds to purchase organic foods and upscale brands that allow for no additives and preservatives. They often consume diets that are high in fresh produce and low in processed foods and unnecessary carbohydrates. The secrets of many stars are actually very popular and well-recognized dietary principles: eat healthy enzyme rich foods as close to their natural form as possible.

CelebrityDiets.org is a fun website to visit when you desire a more detailed look into your favorite celebrity's eating habits. Though the dietary practices vary from star to star, one principle remains fairly concrete: the slender fit stars are not exactly eating "whatever they want." Most celebrities have to work to achieve their supernatural frames, and the celebrities that don't will often become to victims of tabloid articles.

The pressures of Hollywood can be severe. Some stars, whose so-called diet tips are touted as Pilates and a vegetarian diet, have much darker secrets to hide. Hollywood is a breeding ground for eating disorders and dangerous fad diets. People magazine has spotlighted the "Red Carpet Cleanses" of many A-list stars. These liquid diets are often used to slim down and detox a celebrity before she steps into the limelight, but such programs are not recommended for long term usage. Unfortunately, weight loss can be every bit as addictive to Hollywood icons as being in front of the camera. Some celebrities will employ laxatives or severe willpower leading to starvation in order to stave off pounds. Diet pills and other dangerous drugs are amongst other methods used to keep celebs camera ready.

An article in Daily Mail encloses the testimonies of celebrity trainers regarding the unhealthful and fanatical measures that some celebrities will take in order to maintain a chiseled look. While Renee Zellwegger reportedly only ate boiled eggs on set during the filming of Cold Mountain, her protein rich program may actually be one of the more innocuous regimens.

Not all celebrity diet tips are secrets. Moreover, some secrets should remain secret. Severely restricting your diet or "Master Cleansing" yourself down a dress size may affect your metabolism negatively in the long run. Unhealthy dietary and lifestyle practices will take their toll on both your appearance and general wellness. Whereas many celebrities can afford the costly surgical and dermatological practices that keep their skin tight and glowing, the typical American will suffer greatly from crash diets and harmful chemicals. Instead, focus on keeping your weight loss healthy. Connect with a nutritionist or a dietician to ensure that you are eating adequate levels of nutrients to support metabolic processes. If it is within your budget, follow the celebrity principle of hiring a trainer that can tailor-make a workout regimen to fit your body's needs.

How to Get Bigger Glutes

Masters in Exercise and Sports Science

Not everyone naturally gains weight or muscle in their glutes, and if you struggle to add size to your backside, you may have to put in a concentrated effort to make that happen. Plan on practicing resistance training at least two times a week, focusing largely on lifting heavier weights with your lower body.

You can get bigger glutes one of three ways: gaining muscle, gaining fat or a combination of those two things. If you think that gaining fat will be the easier way to add size to your derriere, think again. Some people naturally gain weight in their lower half, while others do not. If you don't naturally put on weight in your butt and hips, trying to gain fat in your butt could just leave you with a bigger waist or plumper arms. It will take more effort to increase muscle mass in your glutes, but you'll have more success targeting the exact areas you want to shape and tone.

At least twice a week, on non-consecutive days, lift weights with a major focus on your butt and thighs. Perform compound exercises that target multiple muscle groups. These types of exercises include all variations of squats, lunges and deadlifts. After performing compound moves, target your glutes specifically with hip extensions and bridges.

A butt-targeting workout may resemble the following:

Barbell squats - Use the squat rack to perform this exercise. Load the barbell with a weight you expect to be able to lift only 8 to 12 times. If you don't know how much you can lift, start light and add weight as needed. Place the barbell across your shoulders and perform a squat, keeping your chest upright and your heels flat on the ground. After performing a set, rest for 30 to 60 seconds, then repeat two more sets. You want to make sure that you're working each set to exhaustion. By the time you've completed the last repetition, you shouldn't be able to perform any more while maintaining proper form.Walking dumbbell lunges - Hold a dumbbell in each hand and perform walking lunges, taking at least 10 steps with each leg. Like the squat exercise, you should be holding enough weight so that the last lunge you perform takes you to exhaustion. Rest for 30 to 60 seconds and perform two more sets.Plie squats - This exercise will target your butt from a different angle. Hold a barbell across your shoulders or hold a single dumbbell between your hands, hanging down in front of your body. Spread your legs wide and point your toes outward. Concentrate your weight in your heels and bend your knees, squatting down while keeping your chest upright. Perform 10 to 12 repetitions, rest, then repeat two more sets.Curtsy lunges - Curtsy lunges will target the outside of your buttocks and your hips. You can perform this exercise while holding dumbbells or you can use your body weight only. Step your left leg at an angle behind your right leg, placing the ball of your left foot two to three feet behind your right foot, and slightly to the right of your right foot. Keep most of your weight on the heel of your right foot and bend your knees, lowering yourself toward the ground while keeping your chest upright. Return to center, and perform the same exercise on the opposite leg. Continue lunging until you've performed 10 to 12 repetitions on each side. Rest for 30 to 60 seconds, then repeat a second set.Deadlift - Deadlifts effectively target your buttocks and hamstrings when performed correctly; just remember, this movement must be initiated by your legs, not your back or upper body. Stand holding a barbell in both hands in front of your body, your legs hip-width apart. Sqeeze your glutes and tip forward at the hips, running the barbell in front of your body until it almost reaches your knees. Make sure your torso remains straight and stable throughout this movement. Starting the upward motion from your butt and hamstrings, pull your body back to standing. Repeat 8 to 10 times, rest, then perform a second set.Quadruped hip extensions - Also known as donkey kicks, quadruped hip extensions really target your glutes. Kneel on your hands and knees on the ground and lift your right leg off the ground, keeping your knee bent at a 90-degree angle while extending your foot toward the ceiling from your hip. When the sole of your foot points toward the ceiling, reverse the movement and repeat 12 to 15 more times, then alternate legs. Perform two to three sets.Bridge - The bridge primarily targets your butt, but you'll probably feel it in your core and hamstrings as well. Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground until you form a straight line from your knees to your shoulder blades. Hold for five seconds, then lower your hips back toward the ground. Perform 15 to 20 repetitions, rest then repeat.

Working out won't result in bigger glutes all by itself. You also need to consume a healthy diet with approximately 100 to 200 calories more per day than you need to maintain your weight. This will put you into a state of positive caloric balance, enabling you to gain both muscle and size. After each workout, make sure you eat a protein-rich snack within two hours - milk or chocolate milk make an excellent choice. This two-hour window is the timeframe in which your body best responds to muscle growth, and the added protein will help your body build and repair your skeletal muscle.

Don't expect results overnight. It may take weeks or months before you start seeing major results, but you should begin noticing small changes in your body shape within 8 to 12 weeks of starting your plan.

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.

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.

Fitness Interview with JJ Virgin

LoveToKnow Exercise presents an interview with celebrity fitness and nutrition expert JJ Virgin. JJ, the expert from TLC's Freaky Eaters, shares tips for getting lean, toned arms from her new book, Six Weeks to Sleeveless and Sexy. She also offers tips on how to exercise for weight loss and keep the pounds off through exercise and nutrition.

JJ Virgin specializes in helping people overcome weight loss resistance. She talks to LoveToKnow about how to make lifestyle changes that include exercise, smart nutrition and healthy habits.

LoveToKnow (LTK): What does it mean to be weight loss-resistant? How do people overcome this obstacle?

JJ Virgin (JV): A person is considered to be weight loss-resistant if they are following the right diet and exercise program per their genotype and are still not losing 1-3 pounds of fat consistently each week despite being 20 or more pounds overweight. Note, while 70- 80% of the population is now overweight or obese, 50% of the other 30% is TOFI - thin outside, fat inside. Be sure to consider your body composition as it isn't what you weigh, it is what that weight is made up of. I have found that a significant group of the overweight/obese population is weight loss-resistant due to one or more of the following metabolic issues:

Poor sleep Chronic stress Food sensitivities Gut dysbiosis including small intestinal bacterial overgrowth Sex hormone imbalance Thyroid fatigue Insulin resistance High toxic burden

Our body is not a bank account, it is a chemistry lab and these aforementioned factors can make it harder to burn off fat and better at storing it while slowing down overall metabolism.

LTK: How important is diet and nutrition to an exercise plan for weight loss in order to consistently lose weight and keep off the pounds for good?

JV: For long-term weight management, you must take an integrated approach of balanced eating, consistent high-quality sleep, daily downtime to improve stress tolerance, burst-style cardiovascular exercise, more movement throughout the day and resistance exercise, good digestion and daily detoxification. On the outset, improvements in diet will make the biggest initial difference while in the long term, exercise helps shift your metabolism to support a higher resting metabolic rate and improved fat burning.

LTK: What are your recommendations for people who feel they are too busy for regular exercise?

JV: For anyone who feels they don't have time to exercise or eat right, you need to make time. You will either make the time now or pay for it later. Honestly, when you do make the time, you will find that your enhanced energy gives you more time anyway! I have also got some great tricks that I incorporate that will help.

One: I have people shift from "cooking" to assembling their meals - with the right supplies on hand you can make delicious healthy meals literally in minutes. You can grab my Ultimate Meal Assembly Guide.

I also teach people to wear a pedometer to motivate them to move more throughout the day. What you measure, you can improve. I have people shift from long endurance-style training to burst-style training to improve stress resilience and enhance metabolism and fat burning in half the time.

There are also a few stellar supplements that I love to have people use every day. To stay healthy and improve stress resilience, I love the product Wellmune WGP. It works to keep you healthy by mobilizing billions of innate immune cells that are part of your body's natural defenses and it helps maintain energy, vitality and mental clarity when you are stressed (which is usually when you get sick in the first place!).

Another product that I incorporate into my daily regimen and recommend to my clients is Wakunaga Kyolic AGE - this is known as the "social garlic" as it is odorless. Much as I love garlic, I don't really want it to become my new signature scent! I recommend Kyolic as it helps keep your GI tract healthy (along with your heart) so that you avoid getting an overgrowth of bad bacteria and/or yeast which can cause gas, bloating and weight gain.

Finally I have all of my clients start the day with a high-quality protein shake with added fiber. I find that most people fall into one of two categories at breakfast time and neither is good for weight loss, much less long-term health. They either skip it because they "don't have time" or they grab what is basically dessert on the run. Start the day with a healthy meal replacement shake and you set the metabolic tone for the day. You can grab my personal shake recipe free.

LTK: Do you have any fitness advice for people who have exercise limitations due to health issues?

JV: If you have health issues, the first place to go is your integrated health care professional who can give you clearance for what you can and can't do. Great resources for this are:

The Association of Anti-Aging Medicine The American College of Alternative Medicine The Institute of Functional Medicine

I have had five knee surgeries on my right knee; I have no ACL ligament and no meniscus. If it weren't for my diet and exercise regimen I don't know that I would be able to walk without chronic pain (or a limp). My point is that if you do have health issues, it is even more important to adhere to an integrated diet and exercise program, but ideally work with a trained professional to design it and support you through the process. Accountability is one of my top keys to success, which is why I hire coaches and experts for myself as well!

LTK: In your new book, Six Weeks to Sleeveless and Sexy, you break the common myth that strength training arm exercises can make feminine arms too bulky. Please explain why arm exercises won't build bulky muscles and instead build lean, defined arms.

JV: What makes women look bulky isn't muscle, it is fat! When you add muscle tone to your arms, you hold everything in tighter while boosting metabolism and improving fat burning. For this reason, I like to think of muscles as "metabolic Spanxs?."

LTK: The book also provides detailed exercises to improve arms. What type of exercises does the book recommend?

JV: I focus on multi-joint free weight exercises that use more muscles so you get more bang for your exercise "buck." Don't tone your arms in isolation, work them in conjunction with your upper body musculature including your chest, lats and shoulders and you will get even better results. Plus you won't ever have to wear shoulder pads again!

LTK: You offer many fitness and wellness programs and products through your website that customers all over the world can purchase. Which programs are best for someone new to exercise and nutrition who wants to adopt a healthier lifestyle?

JV: My signature program is my 28-Day Fast Track program. It takes you through how to eat, how to get fit fast, how to de-stress and sleep deep, and how to improve digestion and detoxify daily. I take people through this process by integrating a series of simple action steps so that over the month, they change the way they live, think and feel, forever. After all, if you live like a healthy fit and lean person, you will become one.

JJ Virgin is a fitness and nutrition expert with over 25 years experience. Her clients include celebrities such as Ben Stiller and Gene Simmons. She offers a number of fitness programs through her website and to private clients. An author and co-host of TLC's Freaky Eaters, JJ is a nationally recognized health expert. She graduated from University of California Los Angeles (UCLA) and is a Certified Nutrition Specialist and a Certified Health and Fitness Instructor with a number of advanced certifications, including personal training.

JJ offers a number of programs to the general public through her website, including a personalized fitness plan based on genetic testing. To learn more about JJ, her books or fitness programs, visit the official website.

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.

Exercise Program Using the Treadmill

Cardio machines like the treadmill can be powerful exercise aids for anyone. Whether you are just starting a fitness regimen or are a gym veteran, treadmills offer a comfortable base for a cardio routine. They also provide plenty of adjustable features and tracking tools to ramp up or scale back your workout according to your needs. To build an exercise program around the treadmill, remember to keep it varied and keep it interesting for yourself to make sure you stick with your new routine.

Treadmill interval training is one way to add variety to your exercise program so you aren't slogging along at the same pace every time. For a challenging workout that's full of surprises, program your treadmill to make random adjustments to speed and incline. Some treadmills offer a preset button for these random adjustments, but if your treadmill doesn't have one, you should be able to enter the changes manually. Random intervals add bursts of unexpected intensity to an exercise routine.

Five-minute warm up, 3 to 3.5 miles per hour (mph), walk or jog Two minutes, 5 mph, 4% incline One minute, 6 mph, 7% incline One minute, 2 mph, 0% incline Two minutes, 8 mph, 2% incline Five minutes, 5 mph, 6% incline Three minutes, 6 mph, 0% incline One minute, 3 mph, 7% incline Five-minute cooldown, 3 to 3.5 mph, walk or jog

To train for speed, adjust the speed of the treadmill belt in a series of regular intervals. Some treadmills offer a preset program for speed, but you can also adjust the controls manually. According to running expert Rick Morris, this program is particularly effective on a treadmill because you won't be able to slow down towards the end of the program as you become fatigued. When you're running on a treadmill, you're only able to slow down if the belt does.

Five-minute warm up, 3 to 3.5 mph, walk or jog Three-minute speed burst, 7 to 8 mph Three-minute recovery, 3 to 3.5 mph Repeat four to six times Five-minute cooldown, 3 to 3.5 mph, walk or jog

The treadmill allows you to challenge your leg muscles by adjusting the incline to mimic running up and down hills, and you can keep the incline to a level you're comfortable with. Allow for a few minutes' recovery after each "hill" until you're ready for the next one.

Five-minute warm up, 3 to 3.5 mph, walk or jog One minute, 5 to 6 mph, 4% incline Two-minute recovery, 5 to 6 mph, 0% incline Repeat 6 to 8 times Five-minute cooldown, 3 to 3.5 mph, walk or jog

In terms of exercise programs, treadmills pack a punch. They provide a safe, controlled environment for your workout, so you can stay warm in the winter or cool in the summer. You won't have to worry about ice, snow, rain, or other hazards to an outdoor workout. Best of all, a treadmill workout doesn't allow for excuses. Working out on a treadmill offers you the flexibility to work out whenever you want to, and the right exercise program can help you to stay motivated.

How to Do Pull Ups Right

Masters in Exercise and Sports Science

Pull ups are one of the best body-weight exercises you can perform. They work your back, core, arms and shoulders, all without requiring much in the way of equipment. If you have a hard time performing pull ups correctly (or at all), you may just need a few pointers on how to build up your strength to perfect your pull up form.

The pull up form itself is pretty simple - you grasp a bar and pull your body up to bar-height, then lower yourself back down, but that's easier said than done. Here's a more detailed description on how to perform pull ups correctly:

Grasp a pull up bar with your arms slightly wider than shoulder-width apart and your palms facing away from your body.Lift your feet off the floor.Tighten your back and biceps muscles, and squeeze your shoulder blades together as you pull torso toward the bar.Lower yourself back to the starting position in a careful and methodical manner, after your chin reaches bar-height.Repeat as many times as you can.

If you're not strong enough to perform a pull up, you may find yourself performing a pull up faux pas. If you notice yourself doing any of the following, it's time to re-address your pull up form:

Jumping off the ground to start your pull up - A tiny hop the first time might be acceptable, but if you're regularly using your body's momentum to start the movement, you need to develop greater upper body strength.Allowing your body to "fall" from the upward position; in other words, you don't control the downward movement. Not only could this increase your chance of injury, it's also robbing you of one of the best opportunities for improving your pull up strength. The downward motion requires that you work against gravity. Even if you struggle to pull yourself up, if you force yourself to lower slowly, your back and biceps muscles will gain substantial strength over time.Giving up because it's too hard. You don't have to perform a set of 15 repetitions to benefit from the pull up exercise. If you can't perform a full pull up, don't give up, just modify the exercise so that you can reap the benefits and gain more strength.

You can perform modified pull ups one of three ways:

Perform the downward phase only. Place a chair or a bench under the pull up bar and stand on the chair or bench so that you can start the movement with your chin at bar height. Grasp the bar and tighten your back. Lift your feet off the bench and very, very slowly allow your arms to straighten and lower your body toward the bench. When you reach the bottom of the movement, stand back on the bench and perform the exercise again.Use a modified pull up machine. Most gyms or fitness centers offer a modified pull up station. Using the machine, you can stand or kneel on an appendage and lift and lower a portion of your body's weight, rather than your entire bodyweight. This allows you to perform the full pull up motion, but with greater ease. If you choose this option, make sure you continue to push yourself to gain strength so you can wean yourself off the machine over time.Smith machine pull up. You can use a Smith machine or any other sturdy bar that's roughly belly-button height to perform this exercise. Grasp the bar slightly wider than shoulder-width apart, your palms facing down. Step your feet forward and under the bar until your shoulders are directly under the bar and your arms are perpendicular to the floor. Adjust your feet so your legs are straight and your body forms a straight line from your heels to your shoulders. Tighten your back and squeeze your shoulder blades together as you pull your chest toward the bar. When your chest meets the bar, lower yourself in a controlled fashion back to the starting position. Repeat as many times as possible.

Modified pull ups are the perfect precursor to traditional pull ups, allowing you to gain strength so that you can perform traditional pull ups correctly.

If you want to become better at performing pull ups, you need to regularly incorporate them into your workout. Plan on adding a pull up exercise to your regular strength training routine at least two to three days a week, allowing for a day of rest between exercises. Make sure you're always working yourself to exhaustion - the last one or two pull ups should be almost impossible to perform. Every week or so, add additional repetitions to your pull up sets or make the movement more difficult by adding weight or progressing to the next pull up modification exercise. You'll be surprised at how quickly you begin to see improvements in your pull up form and function.

Treadmill Exercise to Increase Sprint Speed

Masters in Exercise and Sports Science

Workouts designed to increase sprint speed are traditionally performed on a track or in a gym, but in a pinch you can perform your program while using a treadmill. Just keep in mind that when a treadmill belt starts moving at a high rate of speed, a fall can lead to serious injury. Gradually familiarize yourself with using a treadmill for sprint training and always use the emergency stop clips to reduce the risk of injury in the event of a fall.

Sprinting is an activity that requires proper form, explosive power and speed. If you're training for a specific event, you need to keep that distance in mind when preparing your treadmill sprinting program. Sprint programs typically incorporate a variety of different distances as a means of focusing on different aspects of the race, but you don't want to consistently run longer sprints when the event you're training for is a much shorter distance.

You want your body to be as streamlined as possible when performing a sprint, so minimizing extraneous movement and improving your form will help your run become more efficient. This efficiency will ultimately help you increase your sprinting speed, and a treadmill is a great place to focus on form and body movements to maximize efficiency.

When sprinting on a treadmill, you won't be able to crouch down and "come out of the blocks," so you'll essentially start your sprint in the drive and stride phases. Start by leaning your torso forward approximately 30 degrees and swinging your arms closely at your sides to minimize lateral movement. You want to keep your face, neck and shoulders relaxed while keeping your shoulders square with the treadmill belt. Fully extend your back leg as you drive your knee forward to the next stride. You want to land and push off from the ball of your foot. As you build speed, you'll begin straightening up to a near vertical height. Continue focusing on leg speed and arm speed, keeping your movements as smooth and "relaxed" as possible.

The best treadmill sprint workouts will mimic those performed on a track, with a period of high-intensity speed work followed by a period of active or total rest. This type of sprint interval will help you develop your speed while working in a relatively stable setting. There are a couple things to keep in mind, though:

It takes time for a treadmill to build up to a specified speed. For example, if you want to run for 30 seconds at a 10 mile per hour pace, you'll need to actually add extra time to the beginning and end of your sprint to account for the time it takes to get to the workout speed. Pressing buttons on a treadmill to speed it up will interfere with your form. If you can, enlist a friend to mess with the buttons while you concentrate on your running form. It is possible to stand on the outside foot railings of a treadmill while the belt spins at a fast speed beneath you. This would enable you to "hop on" at a given speed, sprint for your specified time, then "hop off" again. While this is possible, it can be dangerous. If you plan to try it, make sure you test it out at lower speeds, gradually building yourself up to a faster speed. Also, always wear the emergency shut off clip to turn off the belt instantly if you fall.

Perform sprint interval workouts three to four days a week, alternating between workouts. You'll also want to make sure that you make time to hit the track or gym to work on your starts, a key element to faster sprint times.

Your long sprint day will add up to approximately 1.5 miles of running interspersed with approximately the same amount of walking.

Perform a five minute warm up jog at a comfortable pace. Put the treadmill on a low speed and work on several agility exercises to loosen up your legs and prepare your body for sprinting. Perform 20 seconds of skips, backward running, butt kicks and lateral slides, leading with each foot. These may feel funny performing on a treadmill, but they're the same as on solid land - just start slow and gradually increase the speed to a comfortable pace. Run for 75 seconds as fast as you can - continue increasing the treadmill speed until you're at your absolute top speed. Walk for 75 seconds at a pace slow enough that it allows you to recover. Repeat steps three and four, three more times. Run for 45 seconds as fast as you can - continue increasing the treadmill speed until you're at your limit. Walk for 60 seconds at a pace slow enough to recover. Repeat steps six and seven one more time. Cool down by walking for five minutes

To perform the mid-distance sprints, perform the same steps as in the Sprint Interval 1 series, but perform eight total sets of 40 second sprints followed by 45 seconds of rest.

When performing shorter sprints, you're aiming to run as fast as you can for approximately 10 to 20 seconds. This is very tricky on a treadmill. It's probably best if you can jog for about 30 seconds at a comfortable pace, then have a friend ramp up the speed to your maximum limit, immediately slowing it back down again to allow you to speed up, then slow down with the treadmill. Perform 10 of these short sprinting bouts, but allow yourself to rest completely between sets, stepping off the treadmill to catch your breath for 60 to 90 seconds.

As important as it is to practice your running to improve sprint speed, you also need to work on your strength and power in the gym. Strong calves, hamstrings, glutes and calves are all important elements of speed, but don't forget to workout your upper body, too. Your back, arms and shoulders all help drive your body forward, so make sure you perform a full body exercise routine that focuses on explosive movements.

Dr. Perricone 3 Day Diet

Wild caught salmon is a Perricone staple.

Dr. Perricone is already renowned for his popular skin care line and his original anti-inflammatory diet which claims to fight aging and minimize wrinkles from the inside out. However, he has recently launched a three day diet plan which also claims to provide a dramatic difference in your skin tone over just a short period of time. This diet requires extreme dedication, but it is not without flavor or merit in its approach.

You can review the details of Dr. Perricone's 3 Day Diet at his blog. He compares this brief dietary endeavor to "a facelift in your kitchen." Though such promises may seem extreme, the science behind Dr. Perricone's diet is mostly well documented. Perricone proposes a diet that is high in antioxidants and essential fatty acids. For over a decade the United States Department of Agriculture has been promoting antioxidant rich foods as being useful for cellular renewal, thus promoting longevity and health. The USDA concluded that the foods highest in antioxidants were capable of warding off harmful free radicals that are responsible for aging and many kinds of disease.

Moreover, the Mayo Clinic touts the importance of certain essential fatty acids within the diet, particularly the omega-3 fatty acids found in fish and fish oil products. These good fats may lower triglycerides, relieve inflammation within the body, and decrease your chance of cardiovascular disease and stroke. Dr. Perricone's love of wild caught salmon is a nod to the importance of these fatty acids.

Perricone reduces the foundational nutrients of his three day plan to:

DMAE is an anti-inflammatory substance which promotes the production of a neurotransmitter called acetylcholine. Acetylcholine is primarily responsible for the communication between nerves and muscles. High amounts of acetylcholine may help to tighten the muscles and, thus, combat excessive aging.

Astaxanthin is an antioxidant found in marine life such as plants, algae and seafood. It fights free radical formation and oxidative stress. By this mechanism astaxanthin may be useful for fighting premature aging as well as maintaining health.

The role of essential fatty acids has already been outlined in this article, but the importance of these acids, when it comes to preserving a youthful appearance, cannot be emphasized enough. Fat often has a bad reputation; however, healthful monounsaturated fats are not the same as trans fats or saturated fats. The American Heart Association is well aware of the dietary advantages offered by omega-3 fats and other plant-based monounsaturated oils.

Dr. Perricone claims that three days are all that's necessary for seeing the advantages of his diet. For three days an individual will comprise her meals from:

Salmon Eggs Green vegetables Kelp Berries Nuts Olive oil Apples Pears Turkey Plain yogurt Oatmeal

The elements of this diet are fairly well-rounded and comprised of lean sources of protein and fresh produce. Plain yogurt is an excellent source of probiotics, and oatmeal can provide the dieter with a gluten-free source of insoluble and soluble fiber.

What you will not be eating on the Perricone 3 Day Diet includes:

Fast food Processed food Sugary foods Most dairy products Sodas Red meat Root vegetables

Dr. Perricone believes that the aforementioned foods may be direct causes of inflammation in the body as well as oxidative stress.

This diet is relatively basic and easy to work with.

You can begin your mornings with this suggested sample menu:

Breakfast

An egg omelet and/or a full serving of cooked rolled oats 1 serving of low-glycemic fruit 8-12 oz. filtered water

Lunch

Grilled salmon or turkey breast Green salad 1 serving of low glycemic fruit 8-12 oz. filtered water

Dinner

Grilled salmon Green salad 1 apple 8-12 oz. filtered water

Snack

1 pear 1 serving of plain yogurt 1 serving of nuts

For more suggestions, view Dr. Perricone's 3 Day Diet shopping list.

Dr. Perricone's 3 Day Diet is actually just a preview of his overall recommended diet plan. His feature book, The Perricone Weight Loss Diet, applies the same anti-inflammatory principles as does his 3 day plan. The focus on antioxidant rich foods remains the same. Though Perricone's recommendations may seem too restrictive for some individuals, the diet is well balanced and clean.

Acne sufferers who are sensitive to iodine may not thrive on the Perricone diet. ScienceDaily.com is one of several sources that documents the potential connection between dietary iodine and acne flare-ups. Also, persons with certain food sensitivities may not respond well to some of Dr. Perricone's suggestions. Always talk to your health care provider before attempting any dietary chances and keep alert for any allergic reactions that may arise after the eating of unfamiliar foods.

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.

Kettlebell Workouts

Kettlebells aren't just for hardcore bodybuilders, and the enthusiasm for them is backed by medical research. A study from the American Council on Exercise concludes that a 20-minute workout with a kettlebell can burn the caloric equivalent of running at a six-minute mile pace.

Try the following moves to get started. All you need is a single kettlebell and an exercise mat.

Grasp the kettlebell in both hands. Assume a squatting position, with your legs hip distance apart, your back straight, and your knees bent at a 90-degree angle. Hold the kettlebell between your legs. Straighten, stand, and swing the kettlebell outwards until it is at eye level. Contract your thighs. Return to the starting position. Do 10 to 15 repetitions.

Stand up straight with your knees slightly bent, feet hip-distance apart. Grasp the kettlebell in both hands. Raise it over your head, then swing it in a clockwise motion around your head. Repeat 10 to 15 times, then swing the kettlebell in the opposite direction.

Stand upright with your feet hip-distance apart and your feet turned outward 45 degrees. Grasp the kettlebell with both hands in front of you. Bend your knees, keeping your back straight, and place the kettlebell on the floor. Then stand and lift the weight up to chest height, your arms parallel to the floor. Grasp the sides of the handle and lift the kettlebell straight over your head. Lower the weight back down to your chest and return your hands to their original position on the top of the handle. Do 10 to 15 repetitions.

Lie down on your back with your legs straight. Hold the kettlebell in one hand with your arm extended in a straight line from your shoulder. Bend the opposite knee, prop yourself up with your other arm, and slowly rise off the floor, balancing the weight carefully above your shoulder. Stand, and reverse the movement to return to your starting position. Do five repetitions on each side.

Ready to torch those calories in a whole new way? While kettlebells provide stimulating exercise, don't get overeager. The challenge of a kettlebell can also be dangerous. Kettlebells offer a lot of bang for your fitness buck, but the reason they're effective is because they work your core and offset your balance in unexpected ways as you swing the weight around. That unsteady element means you risk injury if you aren't careful. Working out with a kettlebell can be more rewarding and more effective than using regular dumbbells, but the chance of pulling or spraining a muscle is greater.

If you've never used a kettlebell before, author of Kettlebells for DummiesSarah Lurie recommends starting with a lighter weight than you'd use for dumbbells. If you normally lift 8- to 10-pound weights, start with a 15-pound kettlebell.

Stand with good posture throughout your workout to prevent injury to your core. Maintain a natural S-curve in your spine to distribute the weight of the kettlebell correctly. Focus straight ahead, and keep your head and neck aligned with the rest of your spine.

If you're a beginner with the kettlebell, don't try to do too much at once. A short routine or circuit is more than enough. Since kettlebell exercises are so efficient at burning calories, you'll still be getting the level of workout you crave. Put together the kettlebell exercises above into a simple circuit, moving through each exercise one right after the other. Repeat the circuit two or three times. If you need more than that, repeat the circuit again, or do more reps in each circuit until you're ready to move on to a more advanced workout program.

When you're ready to move from a beginner's workout to a more advanced routine, consider outside resources such as kettlebell classes, personal trainers, DVDs, and books to guide you in building a more advanced workout while mastering proper technique and form. Kettlebell resources include books like Russian fitness instructor Pavel Tsatsouline's Enter the Kettlebell or the more advanced Return of the Kettlebell. Also consider DVD programs, such as Phil Ross's Power Body: Advanced Russian Kettlebell.

If you're looking to kick your workout a few notches or find your way out of a fitness rut, a relatively simple set of kettlebell routines can lead to fast results and increased cardiovascular fitness. Remember to warm up and cool down with stretches before and after your workout. The kettlebell will challenge your muscles and core in new ways, so preventing injury and speeding recovery is key to an enjoyable workout.

Heart Rate to Burn Fat and Calories

For many people, working out is about burning fat and calories to lose weight and tone muscles. An effective workout, especially if weight loss is your goal, should increase your heart rate to your target heart rate zone so that you burn fat and calories efficiently.

Your target heart rate zone is the range of beats per minute to strive for during exercise. To find your target heart rate zone, first determine your maximum heart rate, estimated as 220 minus your age. Brigham and Women's Hospital recommends a target heart rate zone between 50 and 75 percent of your maximum heart rate. For example, a 20-year-old would have an approximate maximum heart rate of 200 beats per minute and a target zone of 100 to 150 beats per minute.

Discovery Health strongly cautions against exceeding your maximum heart rate during exercise. This number is the upper limit of what your body can handle during vigorous physical activity, increasing the risk of strain or injury, and exceeding the target zone provides little additional benefit. Aim for the target heart rate zone to work out efficiently.

In the late 80s and early 90s, the idea of the "fat-burning zone" took off. The idea was that a lower-intensity workout, one that maintained the heart rate at around 50 percent of the maximum heart rate, was the most efficient way to burn fat. This is because exercise at a lower intensity encourages the body to use fat rather than carbohydrates as a source of fuel, so a higher percentage of the calories burned during this type of workout come from fat. Naturally, many people assumed that exercising within the fat-burning zone was the best way to lose body fat.

According to Prevention Magazine, this assumption was a false one. In the intervening years, the idea of the fat-burning zone has been debunked time and again. While lower-intensity exercise does encourage the body to burn fat, exercising at a higher intensity of around 70 percent of the maximum heart rate is more effective overall. High-intensity exercise burns just as much fat and significantly more calories than lower-intensity exercises. No matter what the body uses to fuel the workout, burning more calories is the most effective way to lose weight and body fat.

You have several options when it comes to monitoring your heart rate as you exercise. It all depends on how much you want to invest in your workout and how much time you want to take to monitor your heart rate.

The simplest and cheapest option is to check your pulse manually during the course of your workout. Stop and take your pulse during a rest period. Brigham and Women's advises doing so within the first five seconds of rest, before your heart rate begins to drop back down. Hold two fingers against your wrist, count your heartbeats for 10 seconds, and multiply that number by six to find the number of beats per minute.

Have a gym membership? Many cardio machines at the gym are equipped with heart rate monitors as well as pre-programmed workouts designed to raise your heart rate to your target zone based on your age and other factors.

If you can afford to invest more into your workout, consider buying a heart rate monitor to calculate your heart rate automatically. No gym membership is required, and a monitor will be more accurate than a manual reading.

The two main types of heart rate monitors are chest-strap models and finger-sensor models. According to REI, chest-strap models tend to be more accurate than finger-sensor models, but they're also more expensive.

Finger sensor models require you to touch a sensor on the monitor to read your heart rate. These models are simpler, more comfortable, and less expensive than a chest strap, but they are less accurate (at about 95 percent accuracy, according to REI), and they require you to pause during exercise to measure your heart rate.

Any high-intensity cardiovascular exercise that elevates your heart rate to the higher end of your target heart rate zone will help you burn fat and lose weight. Monitoring your heart rate during cardiovascular activity such as running or biking is one way to form an effective workout program.

If you prefer a more structured regimen, plenty of trainers and experts have designed workouts to help you reach your target zone. Fitness magazines such as Men's Health, Women's Health, Prevention, and many others offer specific workouts designed for fat loss. Typically these include a combination of cardio and strength training in a fast-paced interval or circuit-training program to get your heart pumping.

Whatever exercise program you follow, the key is in the numbers. Your heart rate must stay in the target zone, close to 70 percent of your maximum heart rate, to see the fastest results.

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.

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.

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.