Aerobic training may burn more fat than a combination of weights and aerobics

Quality time on the treadmill may be a better way to fight the flab compared to weight training or a combination of the two, a new study finds.

The study comes from Duke University Medical Center in Durham, North Carolina, and was published last week in the Journal of Applied Physiology.

"Given that approximately two-thirds of adults in the United States are overweight due to excess body fat, we want to offer clear, evidence-based exercise recommendations that will truly help people lose weight and body fat," says Leslie H. Willis, MS, an exercise physiologist at Duke Medicine and the study's lead author.

Researchers enlisted 234 overweight or obese adults in the study. Subjects were randomly assigned to one of three groups: resistance training three days per week (three sets per day, eight to 12 repetitions per set); aerobic training (walking/jogging 19 kilometers per week); or aerobic plus resistance training (three days a week, three sets per day, 8-12 repetitions per set for resistance training, plus 19 kilometers per week of walking/jogging).

The groups assigned to aerobic training and aerobic plus resistance training lost more weight than those who did just resistance training. The resistance training group actually gained weight due to an increase in lean body mass, the researchers noted.

Interesting, while the combination exercise group worked out longer than the other groups, their results were mixed. Participants did lose weight and fat mass, but the loss wasn't as significant as those who just trained aerobically.

"Balancing time commitments against health benefits, our study suggests that aerobic exercise is the best option for reducing fat mass and body mass," says Cris A. Slentz, PhD, a Duke exercise physiologist and study co-author. "It's not that resistance training isn't good for you; it's just not very good at burning fat."

The Duke team published a second study last year in the American Journal of Physiology, Endocrinology and Metabolism that found that vigorous aerobic activity trumps lifting weights when it comes to trimming belly fat.

Ref:  http://sg.news.yahoo.com/aerobic-training-may-burn-more-fat-combination-weights-112658697.html

Regular exercise raises life expectancy: study

Regular moderate exercise can raise life expectancy -- even among people who are overweight, a study said.

The analysis, published in PLOS Medicine, pooled self-reported data on physical activities and body mass indexes (BMIs) -- a ratio of weight to height -- from some 650,000 people aged 40 and older enrolled in one Swedish and five US studies.

"This result may help convince currently inactive people that a modest physical activity program may have health benefits, even if it does not result in weight loss," said a summary of the analysis headed by Steven Moore of the US National Cancer Institute.

The researchers used the studies to calculate the boost to life expectancy linked to specific levels of physical activity and found that brisk walking for up to 75 minutes per week was associated with a gain of 1.8 years in life expectancy.

"Being active -- having a physical activity level at or above the World Health Organization-recommended minimum of 150 minutes of brisk walking per week -- was associated with an overall gain of life expectancy of 3.4 to 4.5 years," the summary said.

Overall, the researchers concluded that less physical activity was linked with a shorter life expectancy no matter a person's body mass index.

"More leisure time physical activity was associated with longer life expectancy across a range of activity levels and BMI groups," the abstract of the analysis concluded.

However, being active and having a normal body mass index (of 18.5 to 24.9) was associated with a gain of 7.2 years of life compared to people who are inactive and obese with a body mass index of 35 or above.

On the other hand, being inactive and normal weight was linked to 3.1 fewer years of life compared to those who are active but class I obese and have a BMI of 30-34.9.

"These findings suggest that participation in leisure time physical activity, even below the recommended level, is associated with a reduced risk of mortality compared to participation in no leisure time physical activity," the summary said.

"The findings also suggest that physical activity at recommended levels or higher may increase longevity further, and that a lack of leisure time physical activity may markedly reduce life expectancy when combined with obesity."

Ref:  http://sg.news.yahoo.com/regular-exercise-raises-life-expectancy-study-031906301.html

Top 10 – Benefits of walking

This simple activity that we do everyday is really a great way to get healthy. Read on about the many surprising benefits of walking.

A new season is about to begin. Which means you can set new resolutions and get on that fitness program you’ve been putting off since the beginning of the year.

Top 10 benefits of walking

And this weekend, if there’s just one thing you should start doing to get fitter, let that be walking. Here are 10 reasons why!

1. It’s great exercise. Walking at a steady pace for 30 to 45 minutes a day has been proven to be an excellent fat burner. Do this six times a week, along with following a healthy diet, and you will see a change in your weight. A good speed of walking is 6km/hour. In other words, it should take you 10 minutes to cover a kilometre.

2. It’s good for the heart. Walking is known to reduce blood pressure, improve blood circulation and all round cardiovascular functions

3. It increases stamina. Walking regularly at a good speed also improves muscle strength and endurance.

4. Promotes mental health. Walking is a great stress buster. And if you’re able to walk outdoors, there’s nothing like it. The combination of fresh air and exercise is an excellent mood booster and you’ll definitely find yourself feeling happier as well as healthier.

5. It’s good for your bones. Walking is a great way of strengthening your bones. Walking 30 minutes a day actually increases bone density and slows down bone loss in the legs. This low-impact exercise also targets your spine, legs and hips.

6. Prevents type 2 diabetes. Studies show that walking 150 minutes per week can reduce the risk of diabetes, which is why doctors highly recommend it to anyone who has a history of diabetes in their family.

7. Reduces risk of breast and colon cancer. Studies show that regular walking can reduce a person’s chances of getting breast and colon cancer.

8. Safer than running. Many experts believe that walking is actually better than running because it’s easier on your knees and joints. It leads to fewer injuries and if you’re just starting to exercise, it’s a good beginner workout.

9. Anyone can do it. Walking is truly a democratic exercise because anyone at ANY fitness level can do it. If you’re completely out of shape, start by walking 20 minutes a day and then slowly increase the time every week.

10. It’s free! Unlike most other forms of exercise, all walking requires is a pair of good walking shoes. Walk in the park; on the road; up the stairs; on a treadmill; in a long corridor, it really doesn’t matter. You don’t need expensive equipment or a partner to do this. So if you’re in the mood for a good, safe workout, just start walking!

Ref: http://sg.news.yahoo.com/top-10-benefits-walking-053558196.html

Your Perfect No-Gym Workout

Photo by: Health.com

Under $50 Home Gym

By Rozalynn S. Frazier 
From Health magazine 

Who says you need a gym's worth of fancy equipment to get in shape? Not us! For less than 50 bucks you can score enough gear for a total-body workout at home without sacrificing precious space. 

The key: "Choose pieces that are not only effective, but also multifunctional," says George Vafiades, co-owner of As One gym in New York City. 

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Torch 250 calories

The five tools on Vafiades's shopping list target your entire body, while increasing strength, stamina, and flexibility.
 


Put them to use with the circuit, designed by Vafiades. It torches 250 calories, gets you stronger in two weeks and slimmer in four, and revs up your metabolism so you're burning calories long after you've finished exercising. 
 


Do it at least three times a week, jumping rope 50 times between moves. (To warm up, do a few minutes' worth of squats, with arms overhead; to cool down, try stretches). 

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Under $15

Resistance bands: Use these oversize rubber bands, which come in three resistance levels, to train your upper and lower body. ($10 for set of three; Target) 

Dumbbells: Transform your entire body-arms, legs, back, chest-with a single pair of dumbbells. ($12; walmart.com) 

Stability ball: This orb puts the body in an unstable position, forcing you to use (and strengthen!) your core. Pair with dumbbells or resistance bands to up the intensity of exercises like the overhead press. ($9; walmart.com)

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Back to basics

Gliding discs: These target the three C's: calisthenics, cardio, and core. Simply place them under your hands, feet, or knees during exercises to increase your range of motion. Moves like mountain climbers and lunges are instantly more challenging. ($15; power-systems.com) 

Jump rope: This playground staple scores big on the cardio scale (burning 100 calories in only 10 minutes); it's also an excellent toner. ($3; walmart.com)

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Ab leg twist

core, hamstrings, shoulders 

Lie faceup with stability ball between ankles; hold ends of a 5- to 8-lb dumbbell and position on your chest. Lift legs to 45 degrees; extend arms to ceiling. 

Rotate legs to the right. Keep arms up and return legs to start; repeat on other side for 1 rep. Do 10. 

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Single leg hinge

triceps, glutes, quads 

Knot band around doorknob. Holding band in right hand, step back; bend right knee to 90 degrees. Balance on left foot, hinge forward, and extend right leg back. Pull band to body. 

Return to start. Do 8 reps per side.

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Chest flies

hip flexors, chest 

Lie on stability ball, feet on floor, a 5- to 8-lb dumbbell in each hand. Extend arms up. Lower arms to each side; stop at shoulder height. 

Squeeze chest to bring arms back up. Do 10.

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Resistance plank

core, shoulders, hamstrings 

Place band around wrists and ankles; form a straight-arm plank. Move left hand and right foot out 6 inches. 

Return to start; repeat on opposite sides. That's 1 rep. Do 10.

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Slide push-up

chest, back 

Get into the "up" part of a push-up, disc under your right hand. Slide it to right, while lowering chest to floor; stop when elbows reach 90 degrees. 

Return to start; repeat on left. This is 1 rep. Do 8.

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Slide & press

quads, hamstrings, shoulders 

Start in left lunge, with right foot on disc and 5- to 8-lb dumbbell in right hand. As you lift to standing, slide right leg toward left and curl dumbbell to chest. When right foot meets left, press dumbbell overhead. 

Return to start. Do 3 sets of 6 reps per side.

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Row to press

shoulders, back 

Sit on stability ball, band around hands, arms lifted to shoulder height. Pull arms in toward chest, palms tilting down, elbows out. Turn palms up and raise arms overhead until fully extended. 

Return to start. Do 8 reps.

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Don't forget cardio!

Jumping rope 50 times between exercise moves keeps the heart rate up and gets your body in fat-burning mode.

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Worth it upgrade

Pros swear by foam rollers for relieving post-workout tension--above, the J/Fit 12-Inch Basic White Foam Roller ($13.50; amazon.com). 

Do each move at right for 30-60 seconds or until you feel a release in your muscles.

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Butt

Sit on the floor with foam roller under your rear. Cross right ankle over left knee, lean into your right glute, and knead with foam roller. 

Repeat on left side.

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Back

Lie faceup on the floor with knees bent, hands behind head, foam roller positioned beneath your upper back; slowly roll up and down the spine.

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Quads & outer thighs

Place left quad on foam roller, right leg bent and to the side, forearms on floor. Roll forward and backward from top of knee to hip.

Repeat on right side.

Ref:  http://sg.news.yahoo.com/photos/perfect-no-gym-workout-slideshow/

10 New Flat-Belly Food Rules

These surprisingly simple flat-belly tricks will encourage your abs to come out of hi …For all the effort you've put into toning it--and for all the cupcakes you've given up to maintain it--your midsection should be as rock-hard as a diamond and just as much fun to show off. So why does it seem like your quest for a sexy stomach always hits a bump...right about belly-button level? 

You're not alone in feeling frustrated: Sixty-two percent of women say the body part they're most self-conscious about is their belly. But don't give up hope--just change your thinking. Turns out, some of the old food advice you've been following for years may actually be working against you, says Alan Aragon, a nutritionist in Westlake Village, California. The latest research is full of new culinary strategies for shrinking your stomach (and slimming down all over). After wading through the data to answer your most common questions, Aragon presents his core counsel. 

The No-Crunch Ab Workout

Will eating smaller meals curb my hunger? 
Contrary to what you've heard, the five-small-meals-a-day mantra doesn't work for everyone. The new thinking? You'll eat healthiest if you eat your way--meaning, if you prefer substantial meals fewer times a day, there's no reason to force yourself to do the opposite, says Aragon. But while the number of meals doesn't matter, their size does. 

According to Purdue University researchers, the biggest problem with our noshing behavior is that snacks have become meals, and meals have become feasts. In the past 30 years, snack sizes have increased from 360 calories to a whopping 580! When you consider that the average woman snacks twice during each workday, you're looking at almost 500 extra calories a day. In just two weeks, these oversize bites--no matter how "healthy" they are--can contribute to an extra pound of fat. The takeaway: However many times you eat, always make sure that you're keeping an eye on your portions. 

7 Ways to Stop Food Cravings 
How do I know which fats are OK to eat? 
It's been scientifically proven: Eating fat helps you become slim, says Aragon. In fact, the Institute of Medicine recommends that fatty foods make up 20 to 35 percent of your total calories. This, of course, isn't an invitation to head over to the nearest fast-food joint. You have to include the right fats--primarily monounsaturated fats (MUFAs) like nuts, avocados, and healthy oils--and stay away from processed foods that contain trans fats, such as baked goods. A report in the British Journal of Nutrition found that a MUFA-rich diet helped people lose small amounts of weight and body fat even when they didn't change their calorie intake. What's more, dieters who took a high-fat approach needed 25 fewer days to lose 10 pounds than those who used a high-carb approach, according to researchers at Johns Hopkins University--and that was on a diet of 30 percent fat! So go ahead and indulge (in moderation) in fatty foods that are good for your body, including beef (top round and sirloin), pork, eggs (yolks too), and reduced-fat sour cream and cheese. 

Healthy Fats That Help You Lose More

Is counting calories the only way to guarantee a flat stomach? 
What matters most for shedding belly fat boils down to calories in versus calories out. For sure, counting those suckers at every meal will help you stay consistent with a healthy eating plan, says Aragon--but it isn't necessary to lose weight. If worrying about Every. Single. Calorie. is stressing you out, put away the calculator (research shows that stress itself can cause you to stuff your face). Instead, fill your plate with whole, energy-dense foods, such as lean protein, fruits, vegetables, and whole grains. Because they pack a lot of nutrition into comparatively few calories, you're able to eat more and feel full without expanding your waistline. For an example of how to combine specific foods into belly-flattening dishes, see Good Eats for Great Abs. 

Aren't protein shakes just for bodybuilders? 
Don't be fooled by labels featuring ripped, bulked-up dudes. Anyone, jock or not, can benefit from the belly-flattening power of protein powder. Opt for whey protein over soy: According to a study inThe Journal of Nutrition, participants whose diets included whey protein for 23 weeks had less body fat and a smaller waist than those who consumed soy protein. In fact, as strange as it sounds, dieters who included whey protein in their eating plan doubled their fat loss compared with those who ate the same number of calories but didn't drink any shakes. To reveal your abs once and for all, try including a whey protein shake once a day or at least a few times a week. 

Do carbs cause tummy fat? 
Despite what nearly every diet plan in the late '90s led you to believe, carbs are not your enemy. Yes, if you overeat them, you'll gain--just as with any other food. But when it comes to weight loss, your total calorie balance is what matters. If you eat more than you burn, the unused calories turn into fat that gets stored in your belly (and elsewhere), regardless of what particular foods those calories come from, says Aragon. That said, if just the sight of carb-heavy dishes melts your willpower into goo, avoiding them is the foolproof way to control your weight. More realistic, perhaps, is making sure most of your carbs are the complex kind found in whole grains and raw fruits and vegetables. Because these tend to fill you with fiber, it's easier to eat them in controlled portions than it is with highly processed refined carbs like white bread, pasta, and rice. 

Carbs You Should Avoid 
I'm losing pounds but not inches. What's wrong? 
This usually means you're not strength training or eating enough protein, says Aragon. Pick up some weights, and add six ounces of lean meat to your post-workout meal or mix two scoops of protein powder into a smoothie or yogurt. Each option yields about 40 grams of protein, the amount you need to lose fat while preserving metabolism-revving muscle. 

Can I have dairy and still lose my belly? 
Absolutely. In fact, cutting back on the amount of dairy you eat can signal your body to make more fat cells, according to a study in The American Journal of Clinical Nutrition. When you don't have enough calcium in your body, it tries to hold on to what's there. This triggers the release of a compound called calcitriol, which increases the production of fat cells. If you want fewer fat cells, eating extra calcium suppresses calcitriol, which breaks down fat and makes your fat cells leaner and your tummy flatter. So enjoy the moo juice, yogurt, or a little cheese. Because dairy does tend to be high in calories, keep your portions small or stick to low-fat varieties. (The USDA recommends that women get three cups of low-fat dairy a day.) 

Do artificial sweeteners really pack on pounds? 
Nutritionists debate this topic as vigorously as politicos argue about tax hikes. There's no direct link between consuming these sweeteners and gaining weight. Still, some research indicates that by providing you with the taste of a high-calorie meal without delivering the calories your brain expects, diet foods made with chemicals, artificial sweeteners, and preservatives can actually leave you craving more food, which causes you to overeat. And another reason to tone down your diet soda habit, says Aragon: Scientists at the University of Minnesota found that diet sodas and fake sugars may increase your risk for metabolic syndrome, which results in higher levels of belly fat, blood sugar, and cholesterol. So it's a good idea to limit your intake to three or four servings a day at most (one packet of sugar substitute in your coffee is one serving; one can of diet soda is two). If your diet otherwise consists mainly of real foods, you can enjoy a little sweetener, whether it's artificial or not. 

The Truth About Fake Sugars 

Will taking supplements help reveal my abs? 
Most fat-loss pills are a waste of money, and many carry scary risks, says Aragon. The truth is, the fat loss caused by any supplement is minor and is even less significant in people who have a substantial amount of weight to lose, he says. The best and only real way to uncover your abs--permanently--is to focus on what you eat and how you exercise. 

I always gorge after a workout. Bad habit? 
This is actually the best time to have your largest meal of the day--as long as it's a reasonable size and not a full-on feast. That's because you've just reduced your body's fuel reserves, and food can help aid your recovery. Plus, when your body is in a recovery state, incoming calories and nutrients stand a better chance of being absorbed by muscle tissue instead of being stored in fat tissue. If your goal is to curb uncontrollable hunger after a workout, try lean beef, poultry, or fish--protein-rich foods tend to be very filling. Pair that meat with whole-food, high-fiber carbohydrate sources such as beans. Fiber is another element that can help you feel satiated quickly. 

Foods That Boost Your Workout Results--By Adam Bornstein, Women's Health 

Ref:  http://sg.news.yahoo.com/blogs/healthy-living/10-flat-belly-food-rules-165900533.html

Belly fat? Hit the treadmill, not the weights

New research finds that your best bet for trimming belly fat is vigorous aerobic activity, such as jogging or brisk walking, rather than lifting weights.

 

"If you are overweight or mildly obese and want to lose fat -- belly fat, visceral fat, liver fat -- vigorous aerobic training was better than resistance training," said researcher Cris Slentz, an exercise physiologist at Duke University Medical Center in Durham, North Carolina. The study, announced last week, appears in the American Journal of Physiology, Endocrinology and Metabolism.

Participants in the eight-month study were assigned to one of three groups. One group walked on a treadmill on an incline for 12 miles (19 km) at 80 percent of their maximum heart rate each week; another group lifted weights, doing three sets of eight to 12 repetitions, three times a week. A third group did both workouts.

The focus on the study was on visceral fat, or "inside fat" located deep within the body around the stomach as opposed to subcutaneous fat (aka "muffin top" fat), which lies directly under the skin. Although any kind of extra padding around your waistline is considered unhealthy, too much subcutaneous fat is much more dangerous, researchers said.

Slentz stated the aerobic training group was the most successful in reducing their visceral fat, and the reason behind that is simple: intense aerobic training burns up more calories.

Another research-backed way to trim your waistline? A new study published last week suggests that a diet high in protein and dairy is an effective way to trim fat -- specifically, belly fat. That study, funded in part by the Dairy Farmers of Canada and published in the September issue of The Journal of Nutrition, compared three groups of overweight, premenopausal women who were put on different diets: low, medium and high amounts of dairy, coupled with high or low amounts of proteins and carbohydrates.

Ref: http://sg.news.yahoo.com/photos/belly-fat-hit-the-treadmill-not-the-weights-slideshow/

11 habits that send diet plans awry

Seoul (The Korea Herald/ANN) - With unusually hot weather signaling an early end to spring, many women are taking up weight loss regimes, getting ready to show off slender figures in summer.

According to business group CJ, the women's weight-loss market is worth around 200 billion won (US$175 million) a year.
However, many fail in their attempts to shed a few kilograms.
Here are 11 reasons suggested by Fox News and other news outlets as to why people stumble on their way to a slimmer figure.

1. You eat the wrong food: Many people rely on cereal bars or protein shakes and fasting. In the long run, this rarely works because the foods don't satisfy your stomach. Cheese sticks or non-fat yoghurt with strawberries could be good alternatives.
2. You are working out too late: Yes, you need exercise but getting a good amount of sleep is just as important. Five to six hours of sleep a day slows the metabolism and causes hormonal changes. Also, fatigue could induce you to indulge in foods. Recent research suggests that those lacking sleep tend to eat 500 calories more than those who have abundant sleep.
3. You are working out too much: Exercise is the staple way to take away your weight but it does not work magic. Diet is the most important factor. Instead of working out six days a week, halving the exercise time and using the extra hours to fill up with fresh vegetables and plan your meals could be more productive.
4. You are too obsessed with salad: Eating abundant vegetables is crucial to losing weight. However, salad often lacks carbohydrates, which could make you feel even more hungrier. Adding brown rice or beans in the salad bowl or eating a soup or sandwich is a better option.
5. You are eating high-calorie foods: By all means switch your white bread with rye, ditch your potato chips for nuts and use olive oil instead of butter. But beware: they are not low-calorie alternatives. Don't eat too much of them.
6. You are eating too early: Many dieticians advise people to refrain from eating late. But in fact, having 70 per cent of daily recommended calories before dinner and 30 per cent at dinner is fine. Just don't search for ice cream or biscuits at night.
7. You are eating alone: Having company at meal tables definitely helps one moderate the amount of food. There is evidence that this is the case for women.
8. You never eat between meals: It may be better to reduce the amount of breakfast, lunch and dinner you are having and squeeze small foods in between. Your metabolism works better when you eat every 3-4 hours.
9. You don't keep a food journal: Researchers suggests that those who keep diet journals tend to lose weight twice as effectively as those who don't keep one. Simply writing down what you have eaten can alert you to how much you are eating.
10. You don't like drinking water: Replacing sodas and juice with water could dramatically reduce your calorie intake. Those who drink two cups of water eat an average of 90 calories less than others.
11. You are skipping breakfast: Those who eat breakfast tend to maintain healthy weight. If you don't feel like cooking early in the morning, just eating a whole-food cereal could help you start your day fresh and keep healthy as well as lose weight.

Ref: http://sg.news.yahoo.com/11-habits-send-diet-plans-awry-053002797.html