Memorial Day is quickly approaching–yet, despite exercising and watching what you eat, the elastic in your workout shorts seems to be as tight as your hamstrings. We’ve all been there.
Last week, we listed the top 10 eating habits that put you on the fast-track to a healthier, summer body. Getting lean requires more than just dieting, though. You need to be vigilant about your diet and consistent with exercise so that you maximize calorie burn, increase muscle mass, and decrease body fat. This week, we’re sharing our top 10 list of fitness tips from dietitians and coaches. Get ready to lose!
1. DON’T BELIEVE WHAT YOU SEE
While pace and incline numbers on the treadmill are accurate, one number likely isn’t: the calorie count. “The number doesn’t take into account your metabolic rate or current condition, which make a big difference in the rate of calories you burn,” says Gregory Florez, spokesperson for the American Council on Exercise.
2. BE HONEST
Was that really a six-miler, or was it four? Did you take an extra, unscheduled rest day? “Many people believe they’re consistent with their workouts when they’re not,” says Tony Williams, a coach in Seattle. A surefire way to stay consistent: Map out a workout plan and set realistic fitness goals. “When you have a plan, you have a way to set and reach goals so you taste success,” says Briana Boehmer, a personal trainer and coach in Delafield, Wisconsin.
3. RUN, RUN, RUN…
“The total amount of time you spend running is going to have the biggest influence on your calorie burn,” says Matt Fitzgerald, author of Racing Weight: How to Get Lean for Peak Performance and a coach in San Diego. Start by adding easy miles, no more than a 10 percent increase a week. If you run in the morning, go for another two-miler after work. Increasing the distance of your long runs should be your last priority, because they require more recovery.
4. …CROSS-TRAIN IF YOU CAN’T RUN
A stress fracture or a case of plantar fasciitis takes you off your feet, so be smart about your training. If you’re a beginner or injury-prone, don’t do intense workouts every day; instead, get in at least three days of cross-training a week, says Williams, so you don’t bring on overuse injuries. “Bike, swim, get on the elliptical, whatever doesn’t aggravate your body,” says Williams. See this list of top cross-training activities for ideas:
Bicycling [14 to 16 mph]: 682 calories
StairMaster [no hands]: 614 calories
Swimming [50 yards/min]: 545 calories
Elliptical: 491 calories
Walking [15-minute mile]: 341 calories
5. PUMP THE IRON
In order to maximize lean mass, stick with simple strength-training exercises for your major muscles, like squats, lunges, bench presses, and triceps dips. “You want to move big loads to build muscle,” says Fitzgerald, who recommends lifting a weight that you can handle for eight to 10 reps.
6. OVERCOME THE OBSTACLES
There are days you won’t want to work out, and days you want to raid Dunkin’ Donuts. Tell yourself you’ll just exercise for 30 minutes; chances are you’ll pass up the DD.
7. CRANK THE INTENSITY
If your volume is nearing maximum capacity or you’re crunched for time, then add more challenging workouts that strengthen your anaerobic system. But the key is to do these workouts prudently–no more than once or twice a week–and to pay attention to your form so that you don’t strain a muscle or otherwise get injured. Follow a training plan appropriate for your level of fitness
8. STAY MOTIVATED
Surround yourself, either virtually or in person, with like-minded people. Join a fitness group or a charity organization training for a race; accountability is motivating.
9. DON’T LET INJURY BE A SETBACK
An injury doesn’t give you a pass. Successful members of the National Weight Control Registry average one hour of brisk walking daily. “Consistency is key,” Thomas says.
10. THE WINNING WEIGHT-LOSS COMBO
Approach eating and training with the same mind-set. You have to be consistent with both. Just like you can’t workout sporadically and expect results, you can’t focus on your diet just a few days of the week. But remember, one bad workout doesn’t ruin your training, just like one bad meal (or day of bad eating) doesn’t derail your weight-loss quest. Lace back up and get out there!
‘I Tested Positive To HIV After Gang Raped By 3 Men – Chef Ayomide
Nigerian chef, Ayomide Idowu, who is also a male rape survivor, has taken to his Instagram page to tell his story.
The openly gay young man recalled how he was allegedly gang raped by 3 hoodlums at the age of 19 because of his sexuality and how he eventually contracted HIV.
Ayomide revealed his life never remained the same as he was also arrested and victimized by the police.
In his words;
“I could remember last 5years ago
What I pass through from 3 hoodlums
I was thoroughly beaten and gang-raped
All because I’m Gay…they took advantage of me
I was 19years old boy then, I suffered humiliation
Arbitrary arrest from police,inhuman degrading treatment,I lost my precious Home at the age of 19years..no parents no family…it really hurts to be an orphan….after I lost my virginity from the raped….having unprotected sex from those hoodlums I WAS TESTED POSITIVE….being positive my mood changed…I started my medication and think less…I stay away from smoking and alcohol…I eat Good fruits and vegetables…thanks to God I’m a testifier now
I’m undetectable my CD4 850 viral load 10
It really worth testimony 🙏🤦im looking healthy and stunning…being HIV positive is not the end of life…it reveals the other side of you…my aims of sharing my life threatening story as an orphan,so that people can learn from this…. 5years living positively”
See his post below:
Actress Osas Ighodaro Celebrates Her 30th Birthday With Emotional Post
Nigerian actress, Osas Ighodaro penned an emotional note via Instagram as she clocked 30-years-old on Monday.
To mark her birthday, the single mother of one posted a monochrome photo of herself as she wished for people to continue praying for those who lost their lives during these turbulent period.
“Thank God for another year. Happy Birthday to me. If you know me, you know I absolutely love birthdays but this year it certainly hits different. I’m overwhelming grateful for life and thankful to God to be able to see another birthday bc unfortunately many haven’t and won’t have that opportunity.
I am hopeful for better days for myself, those that I love and hold dear and most certainly for my country Nigeria. I pray for unity, peace, harmony and togetherness. We all deserve it.
My birthday wish is to please continue to pray for those innocent lives lost. Please remain hopeful and focused because I truly believe better days are soon ahead by God’s grace.
Peace, Love and Blessings.”
See her post below:
Exotic Resorts May Be the Best Bet for a Holiday
An exotic vacation usually means exploring a distant foreign country, whilst resorts are places
to go for rest, sport, or which offers a particular speciality, with many resorts being part of a
popular tourist destination or on or near a beach. If you are planning a vacation to an exotic
resort it can be a once-in-a-lifetime vacation to a far-flung destination or a luxurious place to
stay closer to home where you can enjoy some pampering.
Why stay at an exotic resort
Exotic resorts often offer all-inclusive vacation deals, along with other options that leave you
to plan your stay more precisely to your own wishes. These resorts offer excellent customer
service, superb accommodation and facilities and are usually to be found in beautiful settings.
Here are some of the best resorts from around the world for you to consider:
Four Seasons Resort, Seychelles
This famous resort has made many feel they have entered Paradise. The gentle ocean breeze
floats up the granite hillside and into your tree-house villa tucked away from the other guests
staying at the resort. This is perfect for encouraging you to relax, either by your private pool
or in the clear blue waters of Petite Anse Bay. Perfect for a romantic stay, there is a Spa for
pampering and the chance for a sunset meal on a deserted beach.
Some enjoy simply sitting on their balcony, gazing at the ocean between reading their book,
sketching or checking out international bookmakers and betting sites for the chance of a
flutter. If you want another type of adrenaline kick, check out the resorts excellent kayaking
and snorkelling facilities, which are recommended by nearly all who try it.
Anantara Resort, Hua Hin, Thailand
The ultimate tropical getaway, the Anantara Resort is an award-winning site modelled on a
traditional Thai village and is just three hours drive south of Bangkok. The location is where
Thai royalty and aristocrats have been holidaying for almost one-hundred years. Today, you
can visit historical attractions alongside theme parks and shops as well as vineyards and golf
The resort is set among 14 acres of lush tropical grounds with lotus-filled lagoons and
meandering pathways through exotic foliage, with many rooms overlooking the shoreline.
Each day, chefs prepare freshly caught local seafood alongside Thai specialities. The resort
also has an award-winning spa located within a lagoon-inspired oasis offering you the perfect
opportunity to relax.
Kurumba is a well-established resort that opened almost 50 years ago and continues to offer
superb hospitality and contemporary facilities. There are seven speciality restaurants offering
cuisine from Italy to the Middle East as well as Thila, a restaurant which extends out over the
water which offers gourmet breakfasts and seafood dinners.
You can go snorkelling over the nearby reef full of colourful marine life or sign up to a dive
package as part of your stay, or just enjoy a private pool when staying at one of the spacious
villages. There are also deluxe beachfront bungalows offering direct beach access and views
of the crystal-clear waters.
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