Easy Exercises at Home and Work

With a hectic work schedule followed by demands at home, it may be hard to squeeze in a trip to the gym. The good news is any kind of movement can be considered activity and will burn calories.

Try these ways to incorporate easy exercises into your day:

* Park in the back of the parking lot so that you have to walk a little farther to your destination. For an added workout, carry your groceries instead of pushing them in a cart.

* Give your house a really good cleaning. To burn even more calories, sing and dance while you work.

* When you have a choice, use stairs instead of an escalator or elevator. Try to climb stairs quickly instead of taking your time.

* When feasible, walk instead of driving, taking a train, or riding the bus.

* Getting antsy in your chair at work? Fidgeting is fine — and burns calories.

* Use an exercise ball instead of a chair. It forces you to continually contract your core muscles in the abdomen and back to stay balanced.

* Play with your kids — tag is a great game to get the heart pumping.

* Laugh, jump up and down, dance, and just enjoy life.


Exercise doesn't have to be one more chore on your to-do list or something that you dread. Make better choices throughout each day to help you move a little more, and your heart will reap the benefits.

The Importance of Core-Strengthening

Think fast: What’s your favorite type of exercise? If you’re like most people, cardio is at the top of your list. But focusing too much on cardio while neglecting core-strengthening exercises can result in weak core muscles and poor flexibility — and that can increase your chances of getting hurt. Even those who do conventional weight lifting may be vulnerable to injury, since this type of exercise tends to isolate muscle groups and neglect those all-important core muscles.

Here’s more on the benefits of functional fitness:

1) It will strengthen your core muscles.
Functional exercises require you to use several muscle groups in one fluid movement. This will strengthen and develop the muscles in the back, abdomen, pelvis, and hips, and promote stability and flexibility — all essential for preventing injury and helping you maintain a healthy weight.

2) It will tone your muscles and improve bone density.
Even if you're diligent about cardio workouts, you need core-strengthening exercises to further improve muscle tone and bone density. Combining a cardio routine with core training will not only make you stronger, it will also help promote good posture and balance.

3) No expensive equipment needed!
The best part? Incorporating core exercise into your exercise regimen doesn’t require you to buy fancy, expensive equipment like balance boards and pulley-type machines to see results. We recommend the following:

* A bench or a chair without arms
* A mat or thick towel to protect your back and knees during floor exercises
* Light hand weights
* An exercise step, also called an aerobic step or a home-exercise workout step


source: diet and nutrition

Body Fat Calculator

No doubt the number on the scale is important, but so is knowing your percentage of body fat. By itself, body fat is not the enemy: After all, body fat serves a purpose. It stores energy, controls body temperature, and protects organs. The problem is excess body fat, which leads to obesity. Overweight or obese individuals are at increased risk for health conditions like heart disease, diabetes, osteoarthritis, breast cancer, prostate cancer, and several other cancers.

Using a body-fat calculator can help you determine whether you're overweight or obese and at risk for these health conditions, and then spur you to take action to get healthy.

There are many methods of calculating body fat. You can take measurements, get the formula, and then do the math with pencil and paper. Or you take a shortcut and use an online tool, such as the My Calorie Counter Body Fat Calculator, based on the U.S. Navy Circumference Method, which tallies your body-fat percentage using the measurements of your neck, waist, and hips along with your height and gender. With this information you'll have a solid knowledge of your body-fat percentage.

Another way to determine the percentage of your body fat is to use measurements of a device called a body-fat caliper, which measures fat on the chest, biceps, abdomen, thigh, calf, triceps, waist, hips, and lower back and then calculates your overall body fat. Still another way is to use a body-fat scale, a device that passes a harmless current through your body to determine your body-fat percentage.

Doctors may use other, more-complex methods of measuring body fat. Some of the most popular of these are: DEXA (Dual Energy X-ray Absorptiometry) which uses x-rays to scan the body; NIR (Near Infrared Interactance), a process where a fiber-optic tool is used to determine body fat composition; and Hydrodensitometry Weighing, which requires comparing the weight of someone in - and out - of water.

Still, the simplest tool is the Body Fat Calculator, which we provide on My Calorie Counter. It follows the U.S. Navy Circumference Method, along with guidelines from the World Health Organization and the National Institutes of Health (NIH). This is how the My Calorie Counter Body Fat Calculator works:
Be sure to take your measurements as accurately as possible. Get someone to help if you can.

Here are some quick tips:

* Use a cloth measuring tape.
* Be sure to measure your height with your shoes off.
* Measure the circumference of the neck from below the larynx with the tape sloping slightly down to the front.
* Women should measure their hips around the widest point.
* Finally, the NIH recommends that the best way to measure your waist size is to stand, then exhale completely, and place the tape measure around your middle, just above the hips.

So now that you've determined your body-fat percentage using the My Calorie Counter Body Fat Calculator, what should you do? Consult with My Calorie Counter's Basal Metabolic Rate (BMR) Calculator to see how many calories you need to eat. If you're looking to lower your body-fat percentage, try the NIH's tips for lowering your body-fat percentage. It recommends following a healthy eating plan, focusing on portion size, being active, regularly measuring your BMI, and taking a break from the TV or computer.

You'll find great tools to help control and track your weight on My Calorie Counter. In addition to using our calculators to learn your basal metabolic rate and body-fat percentage, you can also use the site's Body Mass Index Calculator to easily determine your body mass index. You'll have all the basic starting information at hand so you won't need to waste another minute before beginning your weight-loss journey.

Body Fat Percentage Charts for Females and Males

Female

Age	Underweight	Healthy Range	Overweight	Obese
20-40 yrs	Under 21%	21-33%	33-39%	Over 39%
41-60 yrs	Under 23%	23-35%	35-40%	Over 40%
61-79 yrs	Under 24%	24-36%	36-42%	Over 42%

Male

Age	Underweight	Healthy Range	Overweight	Obese
20-40 yrs	Under 8%	8-19%	19-25%	Over 25%
41-60 yrs	Under 11%	11-22%	22-27%	Over 27%
61-79 yrs	Under 13%	13-25%	25-30%	Over 30%

* Source - World Health Organization and National Institutes of Health

New Study: Early Birds Are Thinner and Less Stressed Than Night Owls

If you're the type of person who likes to hit the snooze button way too often in the morning, here's some news that might make you consider adjusting your sleep schedule. According to a new study conducted by the Roehampton University, people who wake up early are less likely to be depressed or stressed or become overweight.

Dr. Joerh Hube presented the study at a British Psychological Society conference, Telegraph.co.uk reports. He attributes early risers' productivity to their ability to get tasks done immediately--like house chores and sending their children to school--before going to work. "Maybe morning types are just better suited to this industrial world we are in than late risers," he is quoted as saying.
The researchers asked 1,068 adults about their health, happiness, and sleeping habits through an online survey. The early risers got up at 6:58AM on average, while night owls were more likely to get up at 8:54AM. Both groups slept an hour more on the weekends.

Dr. Huber notes, however, that there are no marked differences between the two groups, and being a night person could suit jobs that require employees to stay late.

But if you've got a job that requires you to be in the office early, it's time to step up your game and reduce instances of tardiness. Sleeping early ensures that you have the right amount of rest, which means you won't need to hit the snooze button in the morning. This makes you feel more rested and ready to face the day--which means you'll be more productive too.

Eating Right for Exercise

Are you eating the right nutrients or are you sticking on a diet?




FACT: You need energy to exercise and energy comes from food. Make sure you've eaten adequately before any fitness activity and eat to refuel afterwards.

Fitness Food: The Right Diet for Exercise
The amount of food a person needs will vary with age, sex, weight, and activity level. The rate at which you burn calories depends not only on the type of exercise you do, but also on how vigorously you do it.

* Carbohydrates. Carbohydrates — sugars and starches — are broken down by the body into glucose, which muscles use for energy. Excess carbs are stored in the liver and tissues as glycogen and released as needed. It’s glycogen that provides the energy for high-intensity exercise and prolonged endurance. Some good sources of carbohydrates are whole grain breads and cereals, fruit, vegetables, pasta, and rice.

* Protein. Protein should be part of each of your major meals because it will help slow absorption of carbohydrates. Fish, eggs, chicken, meat, and beans are excellent sources of protein, and 3 ounces per meal is enough.

* Fat. You need some fat in your diet, too, says Travis. Low-fat dairy products, like 1 percent milk, and lean cuts of meat will give you the fat your body needs.

Try to have a combination of items from all three of these food groups at each of your major meals.For a healthy breakfast, have a high-fiber cereal (either oatmeal or another whole-grain cereal), a low-fat dairy product, and fruit or a glass of juice. The easiest lunch might be a sandwich made with lean meat, poultry, or fish on whole-grain bread, with raw veggies and fruit served on the side. Protein and energy bars can be useful, but don't use them as a meal replacement. Look for bars with at least 10 grams of protein and some carbohydrates, rather than products with a high protein content and hardly any carbohydrates.

Fitness Food: Timing Meals and Snacks
If you exercise in the morning and don’t have something to eat first, you can use up all of your stored energy. If you'd rather not have breakfast before you exercise, try eating a small piece of fruit.

If you’re planning a strenuous workout, eat a meal high in carbohydrates at least three to four hours beforehand. Choose foods that are easily digested.


Fitness Food: Factor in Fluids
It’s particularly important to drink fluids before, during, and after exercising. If you exercise strenuously, try to drink fluids even if you’re not thirsty.

Water is a good choice for most activities. If you exercise continuously for 90 minutes or more, you might benefit from a sports drink that contains electrolytes and carbohydrates. But sports drinks are designed for people who are doing endurance activities for prolonged periods. They probably aren’t necessary for the average person.

Caffeine is dehydrating. You can drink an equal volume of water if you drink coffee or another caffeinated beverage.

The bottom line on fueling for exercise? If you drink plenty of fluids and eat regular meals that include carbohydrates, protein, and fat, you should have all the energy you need for your workout plan.

Is Brown Really Better?

Choose brown foods over white and you'll eat healthier, right? Actually, it turns out that's not always the case. Learn which brown foods trump their pale counterparts, and which don't.

Sugar: No. Sugar is sugar. The major differences between turbinado sugar, otherwise known as "natural" or "raw" sugar, and white sugar are the size of crystals and the presence of molasses, which gives darker sugar its color. Otherwise they have about the same amount of calories and carbohydrates, says Jo-Anne Rizzotto, M.S., R.D., former education specialist at Joslin Diabetes Center in Boston.

Rice: Yes. "Unlike white rice, where nutrients are stripped away, brown rice still has the whole grain in one piece, so it's full of fiber, vitamins and minerals," says Rachel Brandeis, M.S., R.D., an Atlanta-based spokesperson for the American Dietetic Association.

Bread: Not Necessarily. "Some manufacturers add caramel coloring in place of whole-grain flour to achieve a brown color," says Brandeis. The first word in the list of ingredients should be whole, signifying that the grain is still intact. But the next doesn't have to be wheat. Any whole grain — oat, corn or rye — is rich in fiber and antioxidants.

Eggs: No. The only difference between a white and a brown egg is the color of the shell, and that's determined by the hen's breed. Still, not all eggs are created equal. Some farmers fortify chicken feed with nutrients such as omega-3 fatty acids or vitamins, which end up in the yolk, making a truly good egg.

Fat-Blasting Strategies

Eating less and moving more may be the basic tenets of weight loss, but there are plenty of extra steps you can take to give yourself an edge and increase your chances of success. From spicing up your food to painting your nails (yes, you read that right), here are ten fresh ways to keep that scale ticking downward at a healthy clip.

1. Fire Up Your Food — And Your Metabolism
Rev up your metabolism with chili peppers! New research conducted at Perdue University found that adding spicy ingredients like cayenne pepper, hot peppers, or hot sauce to meals can help suppress appetite and even stoke your metabolic fire a bit. When dieters who didn't normally eat spicy foods ate a soup seasoned with cayenne pepper for lunch they ate 60 fewer calories at their next meal AND burned an extra ten calories (it's a small amount, but over time it adds up!). Try adding chopped hot peppers to scrambled eggs, chicken or tuna salad, and tossed salads…or make a spicy sandwich spread by mixing a generous shot of hot sauce into hummus or low-fat mayo.

2. Sip Your Way Slim With Green Tea
Quench thirst and satisfy hunger simultaneously with green tea. Drinking fluids like water or green tea just before or with meals can help expand your belly with liquid volume so you fill up on less food. A recent study published in the Nutrition Journal found that green tea may be even more effective at suppressing appetite than plain water. In addition, research shows that green tea gives your metabolism a slight boost. Just don't add sugar — it'll negate the calorie-burning advantage. Enjoy a cup of hot or iced green tea with breakfast, lunch, and dinner — three cups (or glasses) a day — to maximize your weight-loss efforts.

3. Put Your TV on a Diet
Reality TV may be responsible for a bulging belly. When scientists at the University of Vermont forced a group of study participants to watch 50% less television by electronically locking their TVs, they each burned an average of 119 extra calories per day. Researchers theorize it's because participants were on their feet and moving more during the time they typically spent slumped on the couch channel hopping. So give your remote a vacation and shave off some screen time — you'll burn more calories and see faster results.

4. E-Mail to E-Lose
Signing up for a weekly nutrition or health e-mail newsletter is a simple way to jump-start a healthier lifestyle — and it can even help you lose weight. In a study conducted by Kaiser Permanente, individuals who received a weekly e-mail newsletter filled with wellness tips increased their vegetable and fruit consumption, started exercising more frequently, and adopted overall healthier lifestyles by the end of the program. Turns out, a little daily reminder in your inbox can have a big impact. Get started by signing up for my free Daily Plum newsletter — it's filled with tips, recipes, and exercise strategies to make the most of your weight-loss efforts.

5. Chew Through a Craving
It's not newfangled or high-tech, but a pack of sugarless gum can be a great weight-loss tool. Chewing a stick of gum fills your mouth with a shot of flavor and rescues you from mindlessly munching when you're bored or battling a craving. And the "price" you pay for this simple solution: a mere five calories a stick. Here's even more good news: Chewing can actually burn an extra 11 calories an hour. Pop a piece in your mouth while you're prepping dinner to save yourself from the extra calories folks typically gobble down while nibbling and tasting recipes.

6. Manage the Munchies…with Nail Polish?!
If you struggle with cravings when you know you're not truly hungry (who doesn't?), this clever "beauty tip" just might help you regain control. Distract yourself from the munchies by giving your nails a manicure (even if it's just a fresh coat of clear polish). Once they're perfectly painted, you won't want to smudge wet nails by reaching into the bag for a handful of chips or cookies. By the time the polish has dried, chances are your urge to snack will have subsided.

7. Cut the Cheese
Cut the cheese…out of your diet. Regular cheese is high in fat, which means it's very calorie-dense, and unfortunately most restaurants take a no-holds-barred approach when piling the stuff onto plates. Each deli slice on a sandwich costs you about 100 cals, and a generous layer of gooey, shredded mozzarella or cheddar atop a restaurant entrée could easily tack on 400 calories. Switch to reduced-fat varieties at home and order your sandwich, salad, or entrée sans cheese a few times a week when dining out to save yourself thousands of calories.
Next: Spray, Don't Pour

8. Spray, Don't Pour
Use an oil mister instead of pouring oils freehand from the bottle when sautéing, roasting, and grilling. You'll use far less fat in your cooking and save 120 calories for every tablespoon you trim. Plus, reusable misters are less expensive and more eco-friendly than disposable nonstick spray canisters. Pick up a mister at any home-goods store and fill it with a heart-healthy oil like olive or canola.

9. Strike Starch at Dinner
A fast way to torch extra calories at your PM meal is to cut out the starchy carbs like bread, pasta, rice, and potatoes. These foods are high in calories and notoriously easy to overeat, which means they can pile on the pounds over time. In place of the starch, have a small portion of lean protein, such as skinless chicken or fish, and load the rest of your plate with fiber-rich, nonstarchy vegetables like broccoli, green beans, spinach, kale, cauliflower, or carrots. This smart strategy will help you slash extra calories while filling up on nutritious produce!

10. Step Up Your "Incidental Activity"
The gym isn't the only place you can burn calories. Everyday activities like taking the stairs, carrying your groceries, and parking farther from the store all count toward weight loss. You can also ramp up your general activity level by making a conscious effort to stop relying on your kids or spouse for free labor. Instead of asking someone else to answer the phone, turn off the light, get the mail, or toss you the remote, get up and do these tasks yourself. You'll automatically move more, which means more calories burned day in and day out.


source:joybauer.com