Best Fitness Blog

You are busy, and when you are busy you exercise less and don’t eat as well as you should. But the key to weight loss is burning more calories than you take in, but also eating healthy. You may think you eat fine, but if you take a few minutes to evaluate what you eat, you may start to notice some unhealthy habits. The first question that you should ask yourself is: What types of processed foods do you eat?

Processed foods have added fats and sugars to make them taste better, last longer and cook faster. This hidden extras add on the calories more quickly than most of us realize. Because of this, the typical American diet is loaded with sugar, fat, and sodium, often leading to high blood pressure, low energy, and poor digestion. The best way to reduce your risk for many diseases and health issues is to choose natural and minimally processed foods. Often called “eating clean”.

If you want to eat clean, you need to eat the least processed food with the most nutrients. How? No more fast foods, no more frozen food aisle at the grocery store, choose fresh vegetables and fruits over canned or frozen.

Choose foods that are low in fat, high in fiber, with essential vitamins and minerals. This will control blood sugar, give you more energy for exercise and give you the fiber that you need for better and healthy digestion.

Eating a less processed, healthy diet along with increased exercise can boost your metabolism and help you lose weight. Replacing fast foods and processed foods can help you eat less calories overall and increase the amount of fiber you eat. Additionally, high-fiber whole grains, vegetables, and fruits will help you feel fuller longer causing you to eat less. Did you know that people who eat an additional 14 grams of fiber a day eat 10% less throughout the day.?

...By Karli Taylor

You have heard it before -- if you want to know the state of your health, turn your attention to your waistline. Waist circumference is getting a lot of attention as the new risk factor for future health problems, even becoming more popular than the old standard of BMI. Why? It’s because belly fat is thought to be more dangerous than fat that pads other parts of your body. Even people who look to be “skinny” should be concerned if they hold any extra baggage around the middle.

Your body needs some fat, but where the fat is on your body makes a big difference. Fat can behave differently in different places, and the stuff that lies along your midsection has been proven to be the most unhealthy. There are two types of fat that can live around your waistline, the first is subcutaneous fat, or the fat just under your skin. This is the fat that you can pinch with your fingers. Though it is what most of us concern ourselves with, it’s actually the lesser of the two evils. It’s the visceral fat, the belly fat that hides deep inside, around your inner organs, that may pose a silent health threat if there's too much of it.

There are four keys to losing visceral fat: exercise, diet, sleep, and stress management.

Though there are no specific moves or activities that lessen visceral fat, by including both cardiovascular and resistance exercise into your daily routing you will be able to burn off fat while you are exercising and add lean mass that will continue to burn fat while you are at rest.

It has been proven that 30 minutes of vigorous aerobic activity, done four times per week, reduced subcutaneous and visceral abdominal fat. Resistance training alone reduced only subcutaneous fat. However a stronger, leaner body burns more calories at rest so it is always best to do cardio as well as strength training to accomplish your weight loss goals.

Contact Best Fitness in your area for assistance in creating a weight loss plan that incorporates the loss of belly fat.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Tayor

Being active is an important part of any weight-loss or weight-maintenance program. When you're active, your body uses more calories. When you use more calories than you take in, you lose weight. It really is that simple!

Because 3,500 calories equals about 1 pound of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Similarly, if you eat exactly the same amount, but burn an extra 500 each day, you will see the same results.

I’m sure you know where I’m going with this right? Now if you were to cut 500 calories a day AND burn 500 calories a day, you would be able to lose 2 pounds a week and reach your goals even more quickly! Though weight loss can be achieved through diet alone or from exercise alone, it is much more efficient, and much better for the health of your body in the long run to combine the two.

While it is recommended that most healthy adults follow the guidelines set below, your specific goals may impact the amount and type of exercise that will work best for you. The general guidelines are:

• Do at least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week.
• Strength train at least twice a week.

The chart below shows the estimated number of calories burned while doing various exercises for one hour.

Mayo Clinic

Keep in mind that this chart does not take into consideration a number of individualized factors that may impact caloric burn- it should be used only as an estimate. For a more individualized number, seek help from a fitness professional to learn your rate of calorie burn.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Tayor

If you are a woman over 40 who wants to lose weight, you may have realized that it is a totally different ball game than it was when you were in your 20’s.

Not only do you have a slower metabolism; you may also be experiencing a hormone imbalance which can cause fluid retention, bloating, poor thyroid functions and weight gain. Though these things may seem like you are beginning a losing battle, all hope should not be lost! Weight loss is still possible, the process is just a bit different.

Over 40, dieting may no longer provide the best results. As you age, your body will not respond to quick fixes and short term plans like it may have at one time. When you are over 40, rather than dieting, you need to change your lifestyle to make it healthier. An over 40 diet needs to be different than your diet was when you were younger. Choose foods with higher nutrient value that provide more of the things you need for energy with fewer calories while avoiding eating out and pre-packaged meals which are common to the lifestyle of woman today.

Keep in mind that labels can be deceiving. Many foods labeled low-sugar often contain extra fat or salt instead of sugar to help the taste and texture. Similarly, many “low-fat” foods are loaded with excess sugar for the same reasons. Though life may get hectic, taking the time to prepare fresh foods will not only help keep your weight in check, but will also help keep you healthy.

"No time to exercise” is often a mantra of women over 40. But middle aged women must incorporate physical activity into their schedule. In fact, if you want it to fit in, you can fit exercise into your schedule. But you can add little things to your daily routine, such as parking farther away, take the stairs rather than the elevator and walking on your lunch hour. Increasing physical activity in your daily routine can have a large impact on your weight loss goals.

Believe it or not, a good night's sleep is essential for weight loss. Unfortunately, many women don’t get an adequate amount of sleep because of their busy lifestyle. It is important to get 6-8 hours of sleep a night, so if you want to lose weight, learn techniques to relax so you can sleep at night.

Lastly, don’t forget about the power of drinking enough water. Make a habit of keeping a water bottle with you at all times. Drinking water is one of the best things you can do for your health and it help your kidneys, helps your body detox, and it improves bowel movements. Keep a water bottle on your desk at work.

If you are a woman over 40 and you want to lose weight, contact Best Fitness in your area for help.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Taylor

The best way to lose weight is to create a calorie deficit by burning calories through exercise while reducing the amount of calories that you eat each day. Understand that losing weight takes time. Don’t try to lose more than 1/2 pound to 1 pound each week, and don’t eat fewer than 1,200 calories per day. If you are not too excited about the thought of eating less, there is a way to lose weight without cutting back on your intake- just burn more!

To burn one pound of body fat per week try creating a deficit of 500 calories per day, 3,500 calories per week. There is 3,500 calories in one pound of body fat. To do this, fuel your body with high nutrient food and burn off the 500 calories through high intensity cardio.

How Cardio Helps You Lose Weight

You already know that you lose weight when you burn more calories than you eat. Cardio is a key component because you burn many calories at one time by getting your heart rate into your target heart rate zone. You can increase the calorie burn by increasing the intensity of the workout: Go faster, climb hills or change exercises. And since cardio exercises add to your overall calorie deficit by burning calories, you don’t have to cut as many calories from your diet. But one large advantage to cardio is that you can do it anytime, and every day. There is no rest day required to allow your muscles to repair themselves.

Which cardio exercise is best?

Which cardio exercise is the best to lose weight? The one you will do regularly and consistently. Choose some that you enjoy and mix them up. A great idea is interval training. Interval training can be done on any machine that you like, and involves simply changing the intensity for short periods of time called intervals. You can speed up a minute and then return to a comfortable pace for 2, or you can keep your pace the same and add resistance for 1 minute before decreasing it back for 2.

Another way to spice up your cardio is cross-training. Cross- training is simply using different machines either over the course of a week, or even in the same day. If you are someone with a short attention span, try this: Use an elliptical for 15 minutes, then use a stair climber for 15 minutes and finish on the treadmill for 15 minutes.

Cross training is a fun way to keep it new and fresh!

To get an idea of just how much cardio can do for you, check out the following list of common exercises. Below is the number of calories burned for a 150-pound person in 30 minutes:

• Step aerobics: 340 calories
• Stationary bike: 238 calories
• Swimming: 270 calories
• Walking 4 mph: 170 calories
• Running 5 mph: 270 calories
• Mowing the lawn with a push mower: 200 calories

Contact Best Fitness to see how a cardio workout can help you lose weight.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

...By Karli Taylor

There are many benefits to doing yoga regularly. Yoga allows you feel better about your body as you become stronger and more flexible, as you tone your muscles, reduce stress and improve your well-being. But does it help you lose weight?

Exercising frequently is the key to losing weight and maintaining your weight after weight loss. Doing yoga can help you achieve your weight loss goal, but it depends on what style of yoga you choose and what else you are doing for exercise.

Any type of yoga will build strength, but usually yoga will not raise your heart rate enough to be the only form of exercise for your weight loss regime. Truly it depends on the type of yoga you practice and how frequently you practice it. Power and Vinyasa classes can get your heart pumping, which causes a greater calorie burn than slower yoga classes. These types of classes should be performed three to five times per week in order to help you help you not only strengthen, lengthen, and tone your muscles, but also to drop those extra pounds.

Yoga focuses on achieving mind/body awareness. Many would argue, that as a result you treat your body differently and are more careful about the foods you eat and inspires you to take better care of your body. As a result, many believe that having a daily yoga practice results in weight loss.

So in combination with the right diet and exercise, a healthy mind through yoga is what contributes to losing weight.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

By... Karli Taylor

In recent years, many studies have been published showing the benefits of weight training for women. Still, the number of women who take this recommendation to heart is still quite low. Most women who exercise are spending most of their gym time on cardiovascular exercise because they are afraid weight training will make the look bulky or they feel that walking on the treadmill is sufficient. Whatever your reasons for avoiding the weights, if you are a woman, here are some less obvious reasons reasons why you need to take strength training seriously.

In addition to getting stronger and leaner, adding weight training to your routine will help to decrease your risk of osteoporosis. Weight training can increase spinal bone density by up to 13 percent in just six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.

Did you know that heart disease is one of the leading causes of death among women in the U.S?: Weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized, and your risk of heart disease is lowered!

If those reasons still aren’t enough to convince you to pump some iron, weight training will reduce your risk of diabetes. Weight training has been shown to improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for both women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

Don’t you think that the benefits are worth the work?

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

... By Karli Taylor

Have you seen the commercials downplaying the effects of high-fructose corn syrup? Are you wondering why it has gotten such a bad reputation over the years if it really is no worse for us than simple sugar? The advertisements made me start to wonder, so I decided to look into it a little bit further. There are a ton of studies out there about high fructose corn syrup, but I have noticed that nothing compared it directly to sugar.

For example, a recent study at a well known university found that consuming high-fructose corn syrup ultimately leads to abnormal increases in body fat--especially in the abdominal region. So corn syrup must be bad right? Not so fast… the study compared rats eating a diet rich in high fructose corn syrup to another group of rats eating no added sugar at all. The study actually proved only that excess sugar increases abdominal fat- it said nothing about the source of the sugar.

Similar studies have compared diets rich in simple sugars to diets very low in sugar and have come up with similar findings. Though more research is needed to find out which type of sugar is the bigger offender, all of these studies are leading me to the same conclusion: there is definitely valid reason to limit your intake of all sugars.

Excess sugar results in excess calories. Excess calories results in excess weight. In other words, excess = excess. We knew that already, didn’t we?

So how do we cut back on sugar? Here are some little changes that can make a big difference:

• Limit your intake of sweetened beverages. You may be shocked at how many calories you are drinking every day…
• Eat more fresh fruits and vegetables
• Limit your intake of packaged foods
• When you do eat packaged foods, read the labels and stay away from food that are high is “ose” words. Sucralose, fructose, lactose etc- they are all types of sugar!

... By Karli Taylor

Yoga has been practiced for more than 5,000 years, and currently, close to 11 million Americans are participating in regular yoga practice. If you are not a part of this growing trend, you may be after you read about all of the benefits that you can enjoy as a result of regular yoga classes. From better posture to stress reduction, there are perks that even the biggest skeptic can’t deny.

A visible change that results from regular yoga practice is improved posture. Most standing and sitting poses develop core strength. That's because you're counting on your deep abdominals to support and maintain each pose. With a stronger core, you're more likely to sit and stand with better posture. The heightened body awareness that comes from yoga also tells you more quickly when you're slouching or slumping so you can adjust your posture.

Because of the deep, mindful breathing that yoga involves, lung capacity often improves. This in turn can improve sports performance and endurance. Though yoga typically isn't focused on aerobic conditioning, taking a yoga class that gets you breathing more mindfully can provide an aerobic benefit.

Many people turn to yoga for stress reduction. Most forms of yoga emphasize deepening and lengthening your breath which stimulates relaxation responses in your body. Even beginners tend to feel less stressed and more relaxed after their first class. Some yoga styles use specific meditation techniques while others depend on deep breathing techniques to focus your mind on the breath. Both techniques help to quiet the “chatter” that goes on in our heads.

Among yoga's anti-stress benefits are a number of biochemical responses. For example, there is a decrease in stress hormones which creates a feeling of calm. Some research points to a boost in the hormone oxytocin, the hormone that's associated with feeling relaxed and connected to others.

Perhaps one of the most studied areas of the health benefits of yoga is its effect on heart disease. Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with hypertension, heart disease, and stroke.

Ready to roll out your mat and give it a try?

Om..

... By Karli Taylor

Now that you have forever banished on-your-knees push-ups from your workout vocabulary, the next obstacle standing in your way from being a total fitness buff is that pull up bar… The pull-up has been haunting many of us since grade school fitness testing, and surprisingly is equally as hard for men as it is for women. By adding the following moves to your weekly fitness routine, you will be seeing the view from above the bar in no time.

First things first- get used to holding your body weight up off of the ground. Simply practice hanging from a bar with straight arms, hands shoulder width apart and palms forward. Until you can hang tight for 90 seconds, this is as far as your pull-up training should go.

Once you have mastered the bottom half of the move, it’s time to work on the top. Stand on a bench or a chair that is high enough to place your chin just above the bar. Grab on to the bar slightly wider than shoulder width with your elbows bent by your sides. Step off and hold yourself up over the bar for as long as possible. Once you can hold for 30 seconds, it’s time to progress!

Sometimes a little negativity is a positive thing- in motion that is, not in attitude. Start in the same position that you have been practicing, but this time, allow yourself to drop to a straight arm hang. Control the movement and try to fight the pull of gravity all the way to the bottom. Once 5 or 6 repetitions of this gets easy, it’s time to move to the final step!

Starting from the bottom, there are a few techniques that will get your body used to the pull-up. If your gym has an assisted pull-up machine, you are in luck. Set the weight to a little less than half of your body weight and do 5 or 6 repetitions. If you do not have access to an assisted pull-up machine, have your workout buddy or trainer assist you on each upward pull. Once you can get 6 done with ease, you should be able to do a real pull-up or two on your own!