As we end the first week of 2013, it seems appropriate to look ahead and forecast what will be the hot fitness and health trends of the upcoming year. It’s always fun to not only look back to archive a year, but seeing which trends will be big and make a mark this year is, too. We’ve rounded up the seven things we think everyone will be chatting about this year and in to 2014!
1. Fitness and Health Smartphone Apps. Last year was another big one for fitness apps. Just this week Consumer Reports noted that MyFitnessPal was at the top of their list for “DIY Dieting.” There are so many useful and effective programs available that, according to Huffington Post, it’s expected that even health professionals will start advocating for and recommending these apps to help keep their patients on track.
2. Crossfit and Women in the Weight Room. The popularity of Crossfit has yet to wane and as a result more women aren’t getting scared out of the weight room. It’s assumed that more women will take up these classes and practices this year. The benefits of heavy lifting are being revealed as social media has proven a great way to show off the results many women are seeing. Nevermind the internal benefits such as bone and heart health.
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Would it surprise you to learn I was once an unfit mess? Not that I am perfect today, but about 14 years ago I started a journey to fitness and a quest to reclaim my life and health.
I was a poor college student who didn’t even know what a personal trainer was, much less had the spare cash to afford one. I started with a very inexpensive gym membership and two books: Weight Training for Dummies and Body For Life. Both are great books and I still recommend them today. But they leave a lot of room for interpretation, especially for someone as headstrong as I am.
Needless to say, I made quiet a few mistakes in the beginning of my journey. Let me share a few examples of my early missteps in hopes of saving you the time I wasted and the frustration I experienced.
1. Lifting weights like a guy. I had no idea how to train for fat loss vs. muscle gain. There is nothing wrong with a body part or upper/lower split, like the workout plan in Body for Life, it just isn’t the most effective for ladies trying to lose fat. This is especially true in the beginning. It took me quite a while to learn the value of a well-designed full body workout full of multi-joint compound movements like push ups and squats.
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Tune in November 13 to see special guest Tony Horton visit the Dr. Oz show. The 54-year-old is famous for his brand of fitness books and DVDs, most notably the in-home P90X program.
Horton brings an exclusive program to the Dr. Oz stage made specifically for Dr. Oz show viewers, a 90-day plan intended to transform your body for life. Horton tells Oz that anybody can do his fitness plan and the results will last for life. He gives three cardinal rules to follow and a ten-minute workout that everyone can do.
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By Jonathan Bailor
In part one of this article, we covered why the traditional calorie counting approach to weight loss fails for more than 95 percent of us. Now let’s cover the simple scientific alternative: Enabling our body to automatically balance calories for us around a slimmer set-point.
Too Good To Be True?
To get started, it sounds like I’m saying that our body can keep us slimmer much like it currently keeps us heavier, and that sounds too good to be true, right? Maybe not. We all know people who eat a lot and exercise a little and stay slim. They’re called naturally thin people, and they prove that the human body is capable of keeping us slim as reliably as it keeps us heavy. So the question is not: “Can the body burn fat automatically?” The question is: “How do we get our body to burn fat automatically like a naturally thin person?” Science shows us that the answer is surprisingly simple.
How Burning Fat Is Like Running Fast
Before we dig into the specifics of getting our bodies to work more like a naturally thin person’s body, let’s quickly set expectations by comparing our ability to burn fat with our ability to run fast. Everyone can run faster if they put a little effort in, but only a few of us will achieve world-class results no matter how much effort we put in. Why? Our genetics play a big role in how fast we are. Back to burning fat. Everyone can be slimmer if they put a little effort in, but only a few of us will achieve world-class results no matter how much effort we put in. Why? Our genetics play a big role in how slim we are.
The Good and Bad News of Burning Body Fat
So there’s good news and bad news. Let’s start with the bad news. For all intents and purposes we’re as likely to look like a fitness magazine cover model as we are to get on the cover of Sports Illustrated. On to the good news. I used the term “a little effort” earlier on purpose. Once we have access to simple and proven science instead of complex and profit-driven myths, getting and staying as slim as our genetics allow is much easier than we’ve been lead to believe.
For example, here’s are five simple steps to enable your body to work more like the body of a naturally thin person:
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One of the best ways to lose fat is with some type of cardiovascular activity. The goal is to increase your heart rate in order to throw your body into fat burning mode. But the question is, which type of cardiovascular exercise is right for you?
It’s pretty common for the average American to only think of running as far and as long as they can when the word ‘cardio’ is mentioned. We tend to think that’s the only way to make an impact on the goals we’re trying to achieve.
The truth is, there are many different types of cardio that are either forgotten about or just plain ignored that can actually be extremely beneficial for our health. Try incorporating some of these workouts into your regular routine and note if you see any differences. Changing things up now and again is a great way to get out of plateau stage.
Walking on Incline
While on a treadmill, try adding at least a 5 percent incline. The benefits of walking upwards are tenfold over walking on a flat surface. For starters, it burns almost twice as many calories – walking flat for 30 minutes will burn around 145 calories; but if you raise the incline by only 5 percent, you can burn close to 243 calories.
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