Love Notes by Jari Love

Things You Should Do Before Every Workout

by Jari Love

You should never dive into a workout cold. Taking the extra time to prep your body before training will help you get the most out of the time invested. “If you don’t warm up, you run the risk of doing too much too fast,” says Joseph Mosher, strength conditioning coach at New York University Athletics. “You may not have the mobility to do the exercise, the joint strength to take the load you apply to it, or the timing of the nervous system to use the muscles in the correct order. These can all lead to poor mechanics, which typically leads to injury at some point.” So whether it’s chest day, leg day, or a long run, follow these steps to make the most of it.

Eat and Drink Right: Watch what you eat to avoid an energy crash. “Foods to avoid would be anything that is high in fat content, oils, processed foods, or anything that bothers your stomach,” he says. Avoid carbonated sodas, doughnuts, and hamburgers. The overarching rule: take something that you know won’t cause gastrointestinal distress, like bloating, heartburn, constipation, and indigestion.

Mosher recommends fresh fruit as a good option. He also notes that a cup of coffee isn’t a terrible idea before a workout since caffeine has also been shown to help with training sessions for a myriad of reasons: it helps to stall fatigue, stimulate the nervous system, and possibly speed recovery.

Get Hydrated: “Dehydration is not good for you,” says Mosher. “It decreases blood volume, decreases elasticity of connective tissue, and increases the risk of cramping. You should have some sort of water with you at all times.” Mosher recommends drinking your body weight in ounces of water a day as a good place to start when it comes to figuring out how much you should consume on a regular basis. “If you exercise a lot, then that number will go up, but it’s a great starting point.”

Always Warm Up: According to Mosher, warmup exercises are important for three reasons: They increase blood flow to the muscles (delivering the nutrients and oxygen needed for a workout), boost nerve conduction to the muscles (helping with your speed and coordination), and stimulate synovial fluid — the liquid that lubricates and protects your joints from wear and tear.

And the first step to a warmup is getting in the zone. “[Don’t] stop your warmup to check your phone for texts, status updates, or funny videos,” Mosher says. “Starting and stopping will not only set you up for failure because of the lack of concentration, but also extend a warmup beyond what is needed.” At the very least, never skip your warmup. “If you don’t have time to warmup, you don’t have time to train.”

Mobility Drills: The second part of your warmup should include mobility drills. “[These] allow you to keep moving and continue the process of preparing your body for the workout,” says Mosher. If you’re sitting for most of the day, opening up your hips and shoulders is extremely important. So while your body might have adapted to a sitting position during the workday — with rolled, forward shoulders and shortened hip flexors — waking up certain areas can get you back to a “more natural, neutral state” for your workout.

Here’s Mosher’s technique: on an upper-body day, try wall slides and/or over-the-head shoulder reaches. On a lower-body day, dive into 1/2 kneeling quad mobility and/or Spidermans.

Foam Roll: All warmups should involve a foam roller. Mosher describes the exercise as a “great way to start basic movement and increase body temperature.” It helps your body decrease tension in the muscles and loosen up any of the tight muscles/fascia that will be trained that day — as well as any tender points. “Upper-body days, I would focus on the lats, pecs, and posterior shoulders the most,” Mosher says. “Lower-body days, I would focus on the glutes, groin, hip flexors, and calves.”

And if rolling out your joints seems tedious or simple, Mosher says that’s a mistaken mindset when it comes to health. “Sometimes foam-rolling and mobility drills get boring, but skipping them too often can lead you down the path to injury because you did not prepare correctly,” he says.

Stability Drills: For the final phase of your warmup, jump into stability drills to create a great amount of stiffness in your midsection, which will help you to lift more, says Mosher. Because the body starts with stability in its center, if you don’t have a stable middle, your strength and energy will have to come from elsewhere — and that often decreases your mobility, weakening your workout and form (“The doom loop of injury,” Mosher says).

He lists some solid stability drills, including RKC (Russian Kettlebell) plank, which means total contraction of the body in a plank position 10 to 15 seconds at a time, Dead Bugs or Bird Dogs. “These drills are great because they help you learn to move around a solid midsection, while still breathing naturally,” Mosher says.

Go Through the Motions: Before going hard, you should try out the equipment you plan to use for the day. “You can always start with body-weight exercises first, like push-ups for bench day or body-weight squats for squat day.” And once you finish body-weight drills, you can progress to an empty bar, and then add weights incrementally as you need them. “There should always be two to three warmup sets before you start your working load for the day,” Mosher says. “This is the time to really focus on hammering good form, making sure you are moving as fluidly and perfectly as possible.” Once these sets are done, you’re ready to roll.

via popsugar.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Bust a Gut on the Treadmill

by Jari Love

You know that time spent on the treadmill gives you a great cardio workout, but did you know that it can actually be even more effective than pumping iron for getting rid of belly fat? That’s great news for people who hate weight training but don’t mind hopping on the treadmill a few times a week.

 Belly fat isn’t quite like arm flab or butt sag. It’s far more dangerous, because it’s actually packed around your body’s internal organs. It’s linked to various types of cancer, as well as cardiovascular problems and type 2 diabetes, and it’s believed to contribute to premature death.

 According to Time Magazine, a new study conducted by Duke University researchers monitored 196 overweight, sedentary adults ranging in age from 18-70. They divided them randomly into a group that did three sets of weight training (8-12 reps for 3 days a week), another that jogged 12 miles each week at a heart rate of 80%, and another that did both weight training and aerobics. At the end of 8 months the aerobic/weight training group lost noticeable amounts of belly fat. The group that did aerobic training alone had the same results! What about the benefit to the weight training group? There was no significant benefit.

 Clearly, the humble treadmill is one of the best ways you can exercise to lose that dangerous belly fat. And not only will it help you reduce your waistline, it’s great for your overall health as well. Regular aerobic exercise helps you lose weight, and the cardio benefits help lower your risk of heart attacks and strokes.

 For the most effective treadmill workout, switch it up from time to time. Interval training, which consists of short, intense periods of running or jogging on an incline followed by a slower pace, helps you ratchet up your calorie burn rate so you melt off the fat quickly. As long as your body feels challenged, you’re getting it right.

 To maximize the benefits of your treadmill workout, you should also follow a healthy diet, rich in fruits, vegetables, and lean protein. Remember to drink lots of water – it helps you stay properly hydrated and aids in flushing toxins from your body. Don’t try to lose weight too quickly. Usually two pounds per week is a safe goal, and you can reach it just by doing thirty minutes on the treadmill each day!

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

At Home Workouts

by Jari Love

At home workouts are taking over

Don’t have the income necessary for a gym membership? Not interested in being around a lot of toned and experienced fitness buffs? Maybe you just don’t like the idea of heading into a club or center to get exercise? No worries because there are many ways that you can start enjoying at home workouts that can give you the same tone, definition, or results that you thought available only at a gym.

 Equipment – You don’t need to sink a lot of money into equipment for fitness and exercise. While you could go online and use auction sites or local resources to find used gym gear, you can also find a lot of alternative solutions and affordable options. For example, a lot of people create their own “kettlebell” weights using a one gallon milk jug. They fill it to the level they want in order to get various weights. A lot of people also find that investing in a good set of fitness bands or resistance bands is far more flexible than a set of weights. For instance, one woman would use her fitness bands each time she went to the playground with her kids. She did assisted pull ups and lifts with them and spent only a small amount to get very durable gear.

 Space – Whether you are going to do a lot of strength training or cardio “at home” you probably don’t need to convert an entire room into a gym. You can just measure out a safe area that allows you to perform moves such as burpees, jumping rope, and lunges. When you have enough room to swing your arms and extend your body, you also have enough room to sprint in place, and do all of the floor work required. You can even purchase gym mats that will help to reduce noise or prevent slipping.

 Routines – This is where a lot of people “feel” the difference between a gym and an at home workout. However, with the Internet, streaming media, and an enormous number of articles and resources, you can begin to develop routines that are safe and effective. You won’t miss the gym experience at all and you can often find information for free or at very affordable prices – including DVD sets for special routines.

 You can easily do at home workouts of any kind. You don’t have to commit a lot of money to the process, and yet you too can start to have a toned and strong body in a very short time.

 Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Detox Teas

by Jari Love

4 Things You Should Know About Detox Teas

I can’t walk through a mall without seeing ads or being physically stopped by someone asking to try a detox tea. I know we are obsessed with losing weight and losing weight fast, but is a detox tea the way to go? I found this article that explains my thoughts quite nicely. Read this before buying a detox tea…

So-called “detox” teas have been popular for years, primarily among people who frequent health-food stores, or consult with alternative practitioners. These days, though, they’ve become big business, and a handful of celebrities are touting their weight-loss benefits on social media. In a way, detox teas have become the liquid version of waist trainers—the before and after results are often dramatic, and their celeb backing generates buzz, but you may be wondering: Do they really work, and are they safe? Before you plunk down your hard-earned money and start sipping, here are four things you should know.

You still have to diet and exercise for them to work. One detox tea brand, recently Instagrammed by Amber Rose, advises per their website that for “best results,” the tea should be consumed along with plenty of water, healthy, balanced meals, and three to five workouts a week. Another, which has been Instagrammed by several celebs, including Kourtney Kardashian, Christina Milian, and Hilary Duff, states online that the tea “…is recommended to be taken in conjunction with a healthy energy-controlled diet and regular exercise” and the website offers an accompanying meal plan for sale. Personally, I’d love to see a study comparing outcomes generated by a detox tea compared to a placebo, with both groups following the exact same eating plan, but I haven’t found any.

That makes it difficult to know whether the weight-loss results people are getting from these teas are actually due to drinking them, or simply the result of a cleaned-up diet and consistent workout routine, which we already know can lead to weight loss. In any case, simply sipping detox tea while continuing to skip the gym and order takeout is unlikely to help you shrink your shape.

You might lose water weight, not actual fat. Detox teas that combine caffeine with diuretics can trigger the loss of water weight. Just two cups of water weighs one pound on a scale, so shedding fluid can make you look and feel lighter—even if you haven’t lost an ounce of body fat. Detox teas can also trigger a laxative effect, which causes your body to eliminate waste from your GI tract, another result that can make your stomach flatter, and allow you to feel lighter, even if your lean-to-fat ratio remains exactly the same.

If this quick-fix effect gives you the confidence boost and motivation you need to start eating healthier and working out—the real keys to getting healthy and lean—terrific (assuming the teas are even safe to drink—see below). Just remember: If you go back to your former less-than-stellar eating or exercise habits, or stop drinking the tea, you can gain the weight right back just as quick as you dropped it.

They may interfere with sleep. Most detox teas contain caffeine, probably because this stimulant may suppress appetite, trigger your digestive system to let go of waste, and help you shed water weight. A caffeine-induced energy boost may also lead to working out a little longer or harder than usual.

However, too much caffeine can also be risky (see above) and interfere with getting enough sleep—and catching too few zzzs may ultimately undo the tea’s weight-loss effects. In fact, too little shuteye has been shown to trigger excessive eating and weight gain and even slow metabolism, which can make it easier to gain weight even if you don’t eat extra calories. A good rule of thumb, regardless of where your caffeine is coming from, is to nix it at least six hours before bed. And if you’re trying to shed pounds, commit to making adequate sleep a top priority.

The research on detox teas is scant. While there are some published studies on various ingredients often found in detox teas, I haven’t seen any research on the teas themselves, particularly in the precise formulas they’re prescribed (that research isn’t required for the teas to be sold, by the way).

That means that using detox teas leaves unanswered questions about if and how they work, how they should be used, how much may be too much, and possibly who shouldn’t use them. If you’re unsure, or are planning to start drinking them, talk to your doctor, nutritionist, or health care provider. Just be sure he or she doesn’t have a vested interest in the sale of the product you’re considering: If they happen to be selling or endorsing it, seek a second opinion. Via greatideas.people.com

 

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Creative Partner Workouts

by Jari Love

Creative Partner Workouts with Bands and Balls

Creative 8-move partner workouts with bands and balls!

Playing with resistance bands and stability balls at the gym is a little like enjoying an adult-approved recess. And the only thing that makes playground time more fun? Sharing it with a friend.

Grab the Thelma to your Louise, a stability ball and resistance band, and put yourselves through the paces. Your muscles may scream as you do each exercise, but you’ll be laughing so hard you’ll hardly notice.

Perform the series of exercises as a circuit, then repeat two or three more times.

1. Resistance run

Wrap a resistance band around Thelma’s torso, gripping each end of the band. Step a few feet back, planting your feet slightly wider than hip-distance apart. Sink down into a squat, pressing your hips back and keeping your weight in your heels. Extend your arms fully in front of you and engage your core.

Once you’re in place, tell Thelma to “go!” She runs in place against the resistance of the band — you’re keeping her from running away — for 60 seconds.

Switch roles and repeat.

2. Stability ball squat

Place a stability ball between you and your buddy, so you’re both leaning your backs into the ball. It can be a little tough to find the right balance, so be sure to talk to one another to make sure you both feel reasonably stable. Step your feet out slightly in front of you, your weight in your heels. On the count of three, both of you bend your knees and press your backs further into the ball to sink down into a squat. Talk to one another to stay in sync! When you’ve gone as low as you can into the squat, reverse the movement: Press into your heels with your back pushing against the ball and return to standing.

Continue for 60 seconds.

3. Chest press and row

Stand a few feet in front of Thelma, gripping the ends of a resistance band in each hand so the center is looped behind you. Thelma should grab the center of the band with both hands about chest-distance apart — her arms extended forward at shoulder height. Starting with your fists at your shoulders, palms facing down, press against the resistance of the band and extend your arms fully in front of your chest. Return to your starting position.

Once you’re done with your chest press, prepare yourself to provide resistance for your partner. Engage your core and lean slightly forward, keeping your fists steady at your shoulders. Thelma squeezes her shoulder blades together, drawing her elbows back as she pulls the band to her chest.

Continue this chest press and row exercise for 60 seconds before switching roles.

4. Stability ball lunge

This one takes communication, so be sure to talk with your partner!

Place a stability ball on the ground between you and Thelma — both of you turned with your back to the ball. There should be a couple feet of space between your feet and the ball. Working as a team, each of you should reach your right leg behind you, placing your right foot on top of the ball. Check your balance, centering your weight on the heel of your left foot.

When you’re both reasonably steady, bend both knees, lowering your torso toward the ground while maintaining a strong core. When you’ve gone as far as you can, try to keep your front knee aligned with your front toe, press through your heel and press yourself back to standing.

Continue for 30 seconds before switching legs.

5. Superman lats and biceps curl

This one’s especially fun, and when you’re in the superman position, it really works the entire back side of your body.

Lie on the ground on your stomach with Thelma kneeling a few feet in front of you — gripping the ends of the band in each hand, her upper arms tight to her sides, her elbows bent and palms facing up. Reach forward, grabbing the center of the band with your palms down about shoulder-width apart. The band should be taut between you.

Tighten your core and lift your hands and feet up off the ground in a “superman” position. Tighten your upper back and shoulders and draw your shoulder blades together with your elbows bending out laterally from your body as you pull the band to your chest. Reverse the movement and extend your arms.

From this position, prepare to provide resistance for Thelma’s biceps curl. As you hold your hands steady, Thelma engages her core. While keeping her upper arms “glued” to her sides, she bends her elbows and pulls against the resistance of the band to draw her fists to her shoulders. She then returns to the starting position.

Continue for 60 seconds before switching roles.

6. Squat and triceps extension

Stand a few feet behind your buddy. She should stand tall, feet hip-distance apart, her arms extended overhead while holding the ends of a resistance band in each hand. The center of the resistance band should hang behind her. Grasp the center of the resistance band, pulling it taut at shoulder height with your arms extended in front of you.

From this position, Thelma bends her elbows behind her, keeping her upper arms close to her ears. Once she’s set, squat down by pressing your hips behind you with your weight in your heels, pulling the resistance with you as you keep your arms steady at shoulder height.

When you return to standing, prepare to provide resistance for your friend. Tighten your core and work to maintain your arms at shoulder height. Thelma then uses her triceps to press up against the resistance band, extending her arms overhead without allowing her elbows to bend out to the sides.

Continue for 60 seconds before switching positions.

7. Stability ball plank

You’re going to get up close and personal for this one — be sure to communicate throughout the exercise.

Kneel on the ground with a stability ball between your partner and yourself. Lean forward as a unit, placing your forearms against the ball. Press into the ball for support and step your feet behind you so your weight is balanced on the balls of your feet and your forearms. Your body should form a straight line.

Pull your core tight and hold the position for 60 seconds.

8. Stability ball sit-ups

Sit on the ground with your knees bent and your heels touching the ground with the balls of your feet pressing into Thelma’s. Holding a stability ball in your hands, engage your core and roll back onto the ground, reaching the stability ball behind you before reversing the movement as you use your abs to pull yourself back to sitting. As you come to sitting, toss the stability ball to your partner so she can perform the same sit-up.

Continue alternating sit-ups for 60 seconds.

via sheknows.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Booty Sculpting Moves

by Jari Love

Squats have their place in strength training, but there are plenty of other butt exercises out there! Mix up your routine, and try out the following moves that tone and lift your derrière. Who knows? You might say so long to squats (for now) and find a new favorite exercise in the bunch.

1. Single-Leg Forward Reach

Similar to yoga’s Warrior 3, this exercise fires up your core by challenging your balance. As you move in and out of the pose, you will be working the back of your body too.

– Stand with all your weight in your left foot, abs engaged and chest lifted.

– Reach your torso forward as you lift your right leg behind you. Reach your arms out in front of you for balance as your torso and leg come parallel to the floor.

– Hold this position for a moment, and reach through your right heel to engage the back of the right leg.

– Moving in one piece, lower your right leg toward the floor as you return to standing upright, resting the right foot lightly on the ground. This completes one rep.

– Do 15 reps before switching sides.

2. Side Lunge to Curtsy

Target your outer tush and your inner thighs with this move.

– Holding a dumbbell in your right hand, side lunge to the left, bringing your right hand to your left foot. Lower your booty as much as possible. Keep your toes pointed forward and your left knee bent to no more than 90 degrees.

– Push off gently with your left foot, and come into a curtsy position with your left leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.

– Repeat by stepping immediately into a side lunge from the curtsy.

– Once you have completed 12 to 15 reps, switch sides. Do three sets total.

3. Crossover Lunge

Adding arm work to this glute- and inner-thigh-toner makes this a time-saving full-body move.

– Stand with your feet shoulder-distance apart. Grasp a dumbbell or a medicine ball in front of you with arms extended.

– Take a large step diagonally forward with your left foot, planting your foot at the 11 o’clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbell toward your chest.

– Extend your legs, lift your left knee and bring it in toward your chest, and lower your arms. Step back with your left leg, this time lunging behind your torso and stepping back to the 8 o’clock position. As you sink down into the reverse lunge, complete another bicep curl. This completes one rep. Complete your set, and then switch sides.

– A set equals 15 to 20 reps on each leg. Do two sets.

4. Tipping Row

This rowing variation works the backside beautifully, but it also targets the hamstrings and upper back.

– Stand up straight and hold two dumbbells with palms facing each other.

– Lift up your left foot so you are balancing on your right leg. Find your balance, then sweep your left leg back and extend your arms toward the floor.

– Holding this position, bend your elbows back so that the dumbbells meet the sides of your chest. Keep your shoulders down and elbows straight back.

– Do three sets of 10, then repeat with the other leg.

5. Single-Leg Deadlift With Kettlebell

The single-leg deadlift not only works your backside, targeting both the hamstring and the glutes but also works the core.

– Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.

– Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.

– With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.

– Do 12 reps on each leg, for three sets.

For images of the above exercises and for 8 more glute exercises that aren’t squats, visit popsugar.com!

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Broccoli Tater Tots

by Jari Love

If you love the texture of tater tots but are trying to cut back on calories and fat, these broccoli tots need to make their way onto your table. This quick and simple recipe comes together in 25 minutes and will curb those fried-potato cravings with a much lighter bite that’s lower in carbs, calories, and fat.
Your taste buds thank you in advance for this broccoli-cheesy treat.
Broccoli-Cheese Tater Tots
Ingredients:
2 cups broccoli florets
1 small shallot, minced
2/3 shredded cheddar cheese
1/2 cup panko bread crumbs
2 eggs
Salt and pepper
Directions:

1. Preheat your oven to 400ºF, and line a baking sheet with a piece of parchment paper.
2. Steam your broccoli florets for 2 minutes, and chop well into small pieces.
3. In a large bowl, combine the chopped broccoli with the rest of your ingredients. Mix until totally combined.
4. Scoop a large spoonful of the mixture in your hands, and shape it so it resembles a tater tot. Place on your baking sheet, and repeat until all mixture has been used.
5. Bake in the oven for 20 minutes, and enjoy warm from the oven.

via popsugar.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

High-Protein Foods to Add to Your Diet

by Jari Love

High-Protein Foods to Add to Your Diet – Nutrition

Although most of us have adequate protein in our western diet, the trend towards choosing higher protein foods continues. Restaurants are beginning to cater for those who follow the popular Paleo diet, meaning that protein-rich dishes are appearing more frequently on menus as demand continues to rise.

 

What can you do if you want to increase your protein content?

 

Start with some basic food swaps:

 

1. Change your ordinary yoghurt to Greek yoghurt

 

Greek yoghurt contains around 10 grams of protein per 100 grams, compared with just 3.8 grams per 100 grams in ordinary yoghurt. Choose plain varieties rather than sugar-laden flavoured versions and sweeten with fresh fruit.

 

2. Swap white rice for quinoa or buckwheat

 

Both quinoa and buckwheat are referred to as complete sources of protein because they each contain all 9 essential amino acids (ones that the human body cannot make). Both also contain around 14 grams of protein per 100 gram serving, which is twice the protein content of rice.

 

3. Have eggs for breakfast instead of your usual cereal

 

One egg contains around 6 grams of high quality protein and is also a complete protein source. Try boiled eggs with buttered toast soldiers in place of a sugary breakfast cereal.

 

4. Go for a salad with cottage cheese at lunchtime in place of a sandwich

 

Cottage cheese has a slightly higher protein content than Greek yoghurt, with around 12 grams per 100 gram serving. It is also a complete source of protein and a versatile food that goes with anything. Choose low sodium and low fat varieties.

 

5. Try using ground up nuts and seeds as a higher protein alternative to breadcrumbs

 

Sunflower, pumpkin and sesame seeds each have between 18 and 21 grams of protein per 100 gram serving, as do nuts such as almonds and cashews. A ground-up mix of these can be used to coat chicken pieces or fish, as a higher protein replacement for breadcrumbs which average just 13 grams of protein per 100 grams.

 

6. Nuts and seeds are a much healthier and higher protein snack than a packet of crisps

 

With their high protein content, nuts and seeds are much healthier than high in fat (and salt) potato crisps that average only 7 grams of protein per 100 gram portion.

 

7. We all love French fries but vegetable chips make a great alternative

 

French fries or chips are high in fat and contain around 41 grams of carbohydrate per 100 gram serving. With only 10 grams of carbohydrate per 100 grams, vegetable fries are a much healthier alternative. You could try a mix of carrots, sweet potatoes, courgettes and beetroots and, for the healthiest option, roast them in the oven rather than deep frying.

 

8. Thirsty? Go for a glass of milk instead of juice or soda

 

Milk has 3.4 grams of protein per 100 grams compared with just 0.1 grams in 100 grams of apple juice. It has half the amount of sugar too.

 

9. Swap mashed potato for vegetable mash, noodles for zucchini or squash “noodles” and rice for cauliflower “rice”

 

Vegetable noodles provide a healthier, lower carbohydrate alternative to ordinary noodles, with 3.1 grams of carbohydrate in the courgette version versus 25 grams per 100 grams in egg noodles.

 

As well as making small food swaps there are other ways you can increase your protein intake, such as adding lentils and beans to casseroles. You can also add seeds, such as sunflower and pumpkin, to salads for an extra crunch. The addition of protein powder and dark green veg, such as spinach and kale, to smoothies makes for an effective post workout boost.

 

As with any food, the principle of everything in moderation applies here. Too much protein can equate to excess calories, which of course will lead to weight gain. Be aware of portion sizes and use lean meat with the fat trimmed off. Spread out your protein intake throughout the day and remember protein takes longer to digest so you don’t need as much of it. In other words it can keep you feeling fuller for longer. As with any diet, variety is key so mix up your proteins too. A range of white meat, red meat, seafood, dairy and vegetable proteins, such as quinoa, tofu and buckwheat, will help ensure that you eat a complete range of essential amino acids.

 

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Same Workout Every Day?

by Jari Love

Same Workout Every Day?

When it comes to working out, most people fall into one of two categories. Some love to mix it up: HIIT one day, running the next, with a few barre classes thrown in for good measure. Others are creatures of habit: Their workouts look the same—indoor cycling, weight lifting, or yoga—day after day, month after month.

Yet any fitness expert will tell you that it’s the former who reap the real boons of exercise. And studies support the fact that workouts that challenge your body in new ways over time are the most beneficial. But some of the most popular forms of exercise: road races, rowing, and cycling call for training that more or less looks the same—so is sticking with the same workout ever a good thing? The answer is complicated, so we dug in to break things down.

If You’re a Cardio Queen…

If you frequent an indoor cycling class three days a week or are training for a half-marathon, you’re definitely reaping the benefits of regular cardio, like improved heart health, improved efficiency in your lower body muscles, and more burned calories, says Kyle Stull, a National Academy of Sports Medicine-certified trainer and performance enhancement specialist.

“Repeating workouts is not an inherently bad idea, especially if you enjoy what you’re doing,” Stull explains. And research shows that enjoyment is one of the main reasons people stick to a workout. Once people find an exercise they love—running, rowing, or swimming—they’ll be hard-pressed to skip a few sessions for the sake of “switching it up.” (Just ask any runner why they never miss a daily jog.) Plus, some repetition is necessary to acquire new skills. “If you have a goal of becoming better at something, then you must repeat it,” Stull adds. After all, no one’s going to attempt a marathon without doing some long runs before (we hope).

The only problem: The human body is a master at adaptation. “Whatever the body is asked to repeat, it will become very efficient at it,” Stull explains. “After a few months, you may continue to feel the psychological benefits, but not necessarily the physiological benefits.” Translation: What was once a great calorie-burning workout may become no better than the average walk, Stull says.

Change it up: To prevent plateauing and continue improving your endurance, mix up your cardio. The simplest way to do this: Follow the F.I.T.T. principle (which stands for frequency, intensity, time, and type), suggests Jacqueline Crockford, an exercise physiologist at the American Council on Exercise. Implement one of the following steps per week.

First, increase the frequency of your workout. For example, if you’ve been cycling three days a week, bump that up to four times a week (make sure you allow for one full day of rest each week too). Then increase the time—or duration—of your session. If you’ve been exercising for 30 minutes, add on five or 10 minutes.

Next, increase the intensity, which can be measured most accurately by heart rate. If you’ve been working at 70 percent of your maximum heart rate (MHR), for example, increase it to 75 percent. A heart rate monitor will come in handy here, but you can also determine your target heart rate with a little bit of math:

1. Subtract your age from 220 to find your MHR. (If you’re 30 years old, your MHR is 190.)
2. Multiply that number by 0.7 (70 percent) to determine the lower end of your target zone. Then multiply by 0.85 (85 percent) to determine the upper end of your target zone.
3. To determine your beats per minute (BPM) during exercise, take your pulse inside your wrist, near your thumb. Use the tips of your first two fingers to press lightly over the blood vessels. Count your pulse for 10 seconds and multiply by six to find your beats per minute (BPM). If your beats match the 70-percent mark, adjust your exercise intensity to reach that upper end of your target zone.

Finally, try switching up your usual cardio of choice with a different type of movement. This helps to strengthen different muscle groups, improve endurance, and eliminate the risk of overuse and eventual injury, Stull says. For example, instead of cycling, try running, swimming, or something that changes the motion completely, like dance cardio, once a week.

If Strength Workouts Are Your Thing…

Strength training devotees are known for following a set routine each time they enter the weight room. Here’s some good news for those creatures of habit: Strength routines need to be repeated for a period of time in order to be effective, Stull says. In fact, if you’re just starting a new routine, there are major benefits in doing the same thing consistently, says Darryn Willoughby, Ph.D., an exercise physiologist and professor at Baylor University. That’s because in the first four to six weeks, the improvements you’ll experience are mainly neurological—your brain is learning how to most efficiently recruit your muscles to complete the moves.

The bad part: This doesn’t translate into increased muscle size (yet). “A good general time frame to expect noticeable progress is 12 to 16 weeks, but it varies by person and intensity of training,” Willoughby adds. That’s why you don’t want to give up a month into a new strength training program just because you’re not seeing “results” in the mirror. If you’re starting a new program, commit to that 12-week time frame. But after that, as your body adapts to the routine, you’ll need to vary your program in order to continue to reap the benefits and keep seeing results, Willoughby says.

Change it up: First, switch your strength moves. “The intensity and volume of training must be repeated to develop strength, but the exercise selection can be varied,” explains Stull. “For example, you can increase lower body strength by squatting, dead lifting, or doing a leg press,” Stull says. “All will require the muscles to work in a very similar way, but will be very different to the nervous system.

Willoughby agrees. Although there are plenty of moves to work the chest muscles—from push-ups to the bench press—that doesn’t mean any move is better than the other. In fact, it’s probably a better strategy to change up the exercises on regular basis so you work the muscles at a slightly different angle, which helps improve muscle adaptation (and growth) over time.

A final way to can change up your strength workout: a type of programming called non-linear periodization, repeating the same exercises but varying the intensity (amount of weight used) and the volume (reps and sets), Stull says. For example, if you’re training on Monday, Wednesday, and Friday, you could make Monday a heavy day with less volume, Wednesday a moderate day with moderate weight and volume, and Friday a light day with a higher volume. Studies suggest this is a great way to increase strength has been shown to be more beneficial than performing the exact same routine over and over again.

via shape.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Clean Eating Foods

by Jari Love

Clean Eating Foods That Keep You Full

A stomach that won’t stop growling won’t just turn you into a hunger-crazed jerk. It’ll also destroy your ability to refuse the unhealthy crap you normally don’t have much problem saying no to.

So instead of subsisting solely on salads and green juices that leave you famished in an hour, add more of these heavy hitters to your diet to help you stay fuller longer. Your friends will like you more, and you’ll feel really good about not devouring an entire box of crackers or cereal. Here are some clean eating foods that will keep you full.

1. Smoothies

Yes, most drinks—including green juices—are less filling than foods. But smoothies are the exception to the rule because they’re packed with air—and the longer you blend them, the fluffier (and more filling) they’ll get. In one Penn State University study, men who drank shakes that were blended for a full 5 minutes ate about 100 calories less at lunch, compared with those whose smoothies were blended for just a minute and a half, even though both smoothies contained the exact same calories and ingredients.

2. Baked potatoes

If you’re doing carbs with your meal, you might want to think about saying yes to spuds. In a study that ranked the satiating properties of 38 common foods—including fruit, steak, beans, and fish—boiled potatoes came out on top. In part, that’s because they’re loaded with fiber—one medium potato packs 5 g of the stuff. Just remember to leave the skins on (that’s where most of the roughage and nutrients are) and to not go crazy with the butter and sour cream. (Instead, try topping it with a dollop of Greek yogurt and salsa.)

3. Apples and pears

Unlike most other fruits, apples and pears contain pectin—a special type of fiber that’s especially good at slowing digestion and helping you feel fuller longer. In fact, one recent Harvard study found that eating an extra serving of apple or pear led to more weight loss than eating an extra serving of any other type of fruit. Try one sliced up with a spoonful of almond butter and see if you aren’t full ’til dinner.

4. Vegetable scrambles

Eggs are loaded with appetite-quashing protein, which might be why people who loaded up on eggs every morning lost more weight, felt less hungry, and were less tempted to chow down on junk, compared with people who ate bagels for breakfast, according to one British study. Throw in a couple of handfuls of fiber-rich vegetables (like artichokes or broccoli), and you’ll be good to go for hours.

5. Flaxseed

Here’s a pro tip: Make almost any meal more satisfying by sprinkling on some ground flaxseed; a measly 2 Tbsp serving packs almost 4 g of fiber. Try stirring them into yogurt, dusting them on top of salad or roasted vegetables, or using them instead of bread crumbs.

6. Oil-popped popcorn

Like smoothies, popcorn is loaded with air, so it literally takes up lots of space in your stomach. The crunchy snack is also a good source of fiber, and you can eat a ton of it for not a lot of calories—4 cups packs 4 g of fiber and around 200 calories. Sure, you could cut the calories even more by doing air-popped popcorn, but everyone knows it’s tasteless and unsatisfying, so don’t bother.

7. Oatmeal

Half a cup of rolled oats packs almost a third of your daily fiber—most of it in the form of soluble fiber, which actually turns into a sort of digestion-slowing gel in your stomach. (Mmm!) Cook ’em with water or milk, and all that extra volume from the liquid makes them even more filling.

h/t prevention.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.