Fitness Girl

7 Lazy Ways to Lose More Weight

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7 Lazy Ways to Lose More Weight</h2>
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Seriously, it's never been so easy to slim down.</h3>
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<em>This article was written by Victoria Wolk and provided by our partners at </em><span style="color: #00a5d9;">Prevention</span><em>.</em></div>
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Losing weight is hard work. Sometimes the gym is just so far away, and that box of doughnuts is just so right there. But here's some good news for the willpower-deprived: You don't have to be obsessive about <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">diet</span></span> and exercise to <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">lose weight</span></span>. Slackers can be slim, too. Here's what to do:</div>
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<strong><span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">Diet</span></span> Twice a Week</strong><br />In a three-month study, women who went on a low-carb diet for two days per week lost nine pounds, while those who scaled back to 1,500 calories every day for the entire week lost the same amount. Here's what's probably happening: On a strict diet that never gives you freedom, you're bound to get hungry and slip up. But on a two-day diet, you can better withstand the cravings because you know it'll end soon. As long as you don't overindulge when you return to eating normally, your overall calorie intake for the week will be lower, and you'll <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">lose weight</span></span>.</div>
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<strong>Tone Down the Workout Intensity</strong></div>
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Exercising too hard without enough recovery time increases levels of the stress hormone cortisol, says Jade Teta, an integrative physician and author of <em>The Metabolic Effect <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">Diet</span></span></em>. This causes your body to hold onto belly fat. So how do you hit that sweet spot between calorie-burning effort and adequate rest? When doing high-intensity <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">workouts</span></span>, trainer Michelle Lovitt recommends wearing a heart-rate (HR) monitor and aiming for 85 percent to 90 percent of max HR during intervals and 60 percent to 70 percent during recoveries.</div>
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<strong>Write (Some) Stuff Down</strong><br />Food journaling is a great way to become more aware of what you're putting in your mouth, but it can get boring fast. "When people feel overwhelmed by something, they tend to stop altogether," says clinical psychologist Ninoska Peterson, Ph.D. Journal twice during the week and once on weekends, she says. In a recent study, 220 women who wrote down what they ate at least three days per week lost an average of 11 pounds in 18 months.</div>
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<strong>Cut Your Gym Time</strong><br />In a study from the University of Copenhagen, participants who exercised 30 minutes per day for three months lost about eight pounds, while those who worked out 60 minutes per day lost only six pounds. Since a half hour of exercise isn't as exhausting as a full hour, you're less likely to end up on the couch for the rest of the day and remain active, which burns even more calories. Longer <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">workouts</span></span> also make it more likely you'll reward yourself with food afterward.</div>
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<strong>Hit the Snooze Button</strong></div>
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When you don't get enough shuteye, you're more likely to eat high-calorie foods, according to researchers at the University of Colorado. Twenty-three men and women spent two nights in a sleep lab. On the first morning—after about eight hours of rest—they rated how strongly they desired different foods. About a week later, they returned to the lab, stayed up all night, and then rated those foods again. Cravings for desserts and chips skyrocketed. Researchers speculate that lack of sleep disrupts the brain's pathways, making us more prone to poor decisions.</div>
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<strong>Schedule More Rest Days</strong><br />"Building in recovery time lets your body repair itself between <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">workouts</span></span>," says trainer Rachel Cosgrove. This means you'll build more metabolism-revving muscle mass, which helps you burn more calories even when you're not at the gym. Of course, this doesn't mean you should do nothing. Think "active rest": gentle yoga, walking the dog, gardening, etc. "The goal of a recovery day is to get the blood flowing, to stretch, and to move your body gently," says Cosgrove.</div>
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<strong>Strength Train Twice a Week</strong><br />Adding resistance training to your exercise routine does wonders for weight loss: The more muscle mass you have, the higher your metabolism. But don't overdo things. It's the rest-and-recovery principle at work again. According to Wayne Westcott, Ph.D., director of fitness research at Quincy College, it's just as effective to strength train twice per week as it is to do it every other day. In fact, in a recent study, those who strength trained twice weekly for 10 weeks had the same increase in muscle mass—an average of 3.1 pounds—as those who added a third weekly session. Same results in less time? Slackers, rejoice!</div>
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7 Lazy Ways to Lose More Weight

7 Lazy Ways to Lose More Weight Seriously, it's never been so easy to slim down. This article was written by Victoria Wolk and provided by our partners at Prevention. Losing weight is hard work. Some…

08 Nov 2014

4 Myths About Your Metabolism

4 Myths About Your Metabolism

4 Myths About Your Metabolism Your misconceptions may be holding you back from true change. It's a word people love to throw around related to their weight-loss struggles: metabolism. Simply put, met…

08 Nov 2014

I Conquered My Past and Lost Over 130 Pounds

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I Conquered My Past and Lost Over 130 Pounds</h2>
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Amy Pernod's incredible story will inspire you to face your own struggles head on.</h3>
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<strong>Before:</strong> 303 pounds<br /><strong>After:</strong> 168</div>
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<strong>The Lifestyle</strong><br />Genetics have not been kind to me—my grandparents and parents are overweight, so that must've trickled down from them to me. But 10 years ago, I was working at a hotel when I was sexually assaulted and robbed at gunpoint. I don't remember everything that happened—my body went into shock—but it made me mistrust people. It hurt me so much so that I didn't date for eight years. The entire experience was traumatizing, and I didn't know how else to cope with that except to eat. Eating was my emotional comfort, and that's when I really started to pack on weight. I didn't realize this was happening because food made me feel happy. It wasn't uncommon for me to order a whole pizza and eat it by myself. It was in 2011 when I had my wakeup call.</div>
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<strong>The Change</strong><br />The fall came and went, and I was still battling my depression from that scary night years ago. Then one morning at 4 a.m. in the spring, I thought I was having a heart attack, which turned out to be a panic attack instead. Still, that is <em>not</em> how I wanted to die. My father passed away from heart disease, and my grandmother had a heart attack—the thought of me having one just really freaked me out. So that day, I walked around the block at my school (I'm a teacher) during lunch. Something had to change, or else I wouldn't make it through another summer.</div>
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I started with exercise—and that was absolutely terrifying. I walked into the local YMCA and signed up to work with a trainer. And thank goodness. First, we started off <em>super-</em>slowly—sitting up and down in a chair and walking stairs. Mind you, I was still very nervous to work so closely with someone—especially a guy—because of my previous incident. But this trainer saved my life. He encouraged me to talk, open up, and let him know what I really wanted out of my <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">workouts</span></span> and life. I told him I had a goal of<span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">running</span></span> a 5-K, and he cheered me on to train for this. That Thanksgiving, I did it. Yes, people walked past me—senior citizens!—but I finished the race. Crossing that finish line made me feel so proud. I truly believed I could never, ever do this, and this changed my entire mindset; I had it in me to accomplish things I didn't think were possible. Fun fact: I just finished my 20th 5-K.</div>
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My trainer's <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">workouts</span></span> were hard—I was sore, tired, and wanted to cry at points. But he always pushed me to stop <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">running</span></span> from the fear and pain, toughen up, and get through it. I could be in tears, and he still forced me onto the treadmill. He didn't allow any B.S. from me. While I no longer work with the same trainer (we were together for about one and a half years), my new one has introduced me to strength training, which I love. I'm doing my first powerlifting competition soon. I'll probably come in last place, but I don't care—I'm so excited!</div>
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My nutrition was not an overnight change, but it was something that had to be done. So I made small improvements. I started my days with breakfast—a whole-wheat bagel with peanut butter for instance—cooked at home, cut soda, and packed my own lunch. Then I'd dedicate time on the weekends to preparing meals in my kitchen for the entire week. I'm not on a <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">diet</span></span> per se, and I don't want to be. If I want to eat pizza, I'll make my own with a whole-wheat crust and turkey sausage. Some of my favorite go-tos are enchiladas in a whole-wheat wrap with shredded chicken inside, sweet potato fries, and turkey burgers (sometimes wrapped in lettuce instead of the buns). It's funny because you can actually go to certain fast food places or restaurants, request healthier options, and they'll satisfy your request. All you have to do is ask!</div>
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<strong>The Reward</strong><br />I'm so much more confident and happier with myself. And I'm no longer afraid of going out and not fitting into a booth or rollercoaster seat. Those are some of the biggest changes I love about my journey. On another note, I love shopping and trying on whatever I want—my whole life I've never been able to have fun picking out new clothes. Last December was the first time I walked into Victoria's Secret and tried on lingerie. I had a moment in the dressing room like, "Oh my God, I'm actually trying on Victoria's Secret!" I ended up buying a $50 red nighty thing. The beauty of my purchase was that it was for <em>me</em>—I didn't have a date or anything. I had to do this for myself.</div>
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<strong>My Tips</strong><br /><strong>Don't be too proud to ask for help when you need it. </strong>You're at your current weight because of something, and it's okay to reach out and ask for guidance from another person. Never feel judged or ashamed.<br /><strong>Make gradual food changes.</strong>  You'll be overwhelmed if you do it all at once and won't stick with it.<br /><strong>Change the way you think about weight loss. </strong>It's more of a mental change than just a physical one. I didn't realize I could do a 5-K until I actually did it.</div>
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<em>Amy Penrod, 39, is 5'6" and lives in Quincy, Illinois.</em></div>
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I Conquered My Past and Lost Over 130 Pounds

I Conquered My Past and Lost Over 130 Pounds Amy Pernod's incredible story will inspire you to face your own struggles head on. Before: 303 poundsAfter: 168 The LifestyleGenetics have not been kind t…

08 Nov 2014

10 Ways to Have Your Best Hike Ever

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10 Ways to Have Your Best Hike Ever</h2>
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Get pumped and prepared for the great outdoors!</h3>
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Ah, day hikes. All you need is your body and Mother Nature—sort of.</div>
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Actually, there's a lot of preparation that goes into hiking. Luckily, we've got the info you need to have a safe and fun trip on the trails—just check out these 10 tips for day hikes:</div>
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<strong>Choose the Right Hike</strong><br />An easy rule of thumb: If you can't walk 10 miles, don't choose a hike that's 10 miles, says Jeff Alt, hiking expert and author of <em style="border: none; color: #00a5d9; outline: none; text-decoration: none;">Four Boots One Journey</em><span style="color: #00a5d9;">. Be mindful of the altitude and time of year; if the temperature or altitude is too high, you'll need to take some days to acclimate first, he says. You might be tempted to choose a difficult trail that's out of your comfort zone, but always back off if the terrain gets too hard, says Alt. If you're still itching to try something challenging, find a group that's done the trail before, he says. You'll have the extra support from experts who know how to navigate the tough parts, and you can bond with them over accomplishing it.  </span></div>
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<strong>Load Up on Outdoor Apps</strong></div>
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We get it: Hikes are a time to be in touch with nature. But there are actually a handful of reasons why you should bring your smart phone. "As far as emergency procedures go, your cellphone should be at the bottom of the list because you won't always have service," says Alt—<em>but</em> Alt says he uses his smart phone to take photos quickly and to record birdcalls he hears on the trail so he can review them later. There are also tons of hiking apps to check out. Alt specifically recommends <em><span style="color: #00a5d9;">The Spot</span></em>, a free GPS tracker that uploads real-time information on your location and condition, so people at home can track your progress.</div>
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<strong>Tell People Where You're Going</strong><br />As a safety precaution, you should always tell someone the details of your hike. That way you're covered on the rare chance that something happens to you on the trail, says Alt. "Include what trail you're taking, where you're leaving your vehicle, when you're going to return, what date should your person contact authorities if you haven't returned, and who should they call for the park emergency number," he says.</div>
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<strong>Learn the Rule of Threes</strong><br />The international signal for "I need help" is anything grouped in three, says Alt. For example: three whistle blows, three pieces of clothing left on the trail, or three fires. Park rangers are trained to look for these signals, so if you need help, they'll recognize what you’ve put out, says Alt. If you're hiking above tree line, though, pack a signal mirror—create three mirror flashes, and overhead aircrafts will be able to call in your coordinates and send help, he says.</div>
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<strong>Leave Early and Pace Yourself</strong></div>
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Know your pace. If you're averaging two miles an hour for an eight-mile hike, you'll need at least four or five hours to complete it. Start your hike in the early morning so you have time to get back to your camp or car before it gets dark, says Alt, and give yourself extra time so you can stop along the way, he says. "If I run across that amazing view and I want to enjoy it, or that midday heat, I've got time now to just hide out in the shade of this tree and take a cat nap or something," he says. "Just gives me more time to not stress, but relax and enjoy the hike." Be mindful of the weather in the morning, and be prepared for it to change by the afternoon. "In the morning you'll be nice and cool, but by midday it can be unbearably hot," says Alt. Overall: Your best bet is to knock off most of your miles before midday—that way, you won’t get stuck in the sun or the dark, he says.</div>
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<strong>Practice Trail Etiquette</strong><br />For one: Stick to the trail, says Alt. You'll protect the environment that way. Plus, you're more prone to getting ticks off trail, he says. Another protocol to keep in mind: You should always be polite and share the trail, but the person hiking uphill has the right of way, says Alt. When a hiker going uphill approaches you head-on, stop, step to the side, and let him or her call the shot. "Sometimes they're using you as an excuse to catch their breath," he says.</div>
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<strong>Layer on Protection</strong><br />Even if you're nestled in the shade of a tree canopy, you're still being exposed to the sun, says Alt. And—ouch!—the bugs. Start with bug repellant and sunscreen, and apply both at least 30 minutes before you go out, says Kathy Kupper, National Park Service spokesperson. Put bug repellant on before you apply sunscreen so that you can keep reapplying the sunscreen, says Alt. For even more protection, wear long sleeves and pants with adjustable lengths so you can modify with the elements, says Alt. "When I'm going out doing a 20-mile day hike, I'm sweating profusely, so the bug repellant has left my skin towards the end of the day,” says Alt. "Rolling down your sleeves and zipping on your pant legs prevents some of those bites." And dressing in layers is a must, he says. Start with a short-sleeved base layer made from wicking fabric, to pull sweat away from your skin and keep you from getting too cold. Then have a middle layer like a fleece or long-sleeved shirt made from a wool blend or synthetic wicking fabric, just no cotton, says Alt. And take a waterproof shell or breathable rain parka with you in case you get hit with summer showers.</div>
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<strong>Wear the Right Shoes</strong></div>
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Any old sneakers probably won't cut it on tough trails, says Alt. Find a hiking boot with soles especially designed for absorbing shock, he says. If you're traveling with a backpack, it usually means you're carrying more pounds that you're used to, so you'll need that extra cushion under your feet. Most hiking boots have soles with a special gripping system, too, so if you step on a slippery rock, you won't take a spill. If you're going on a hike with rock scrambles, you should wear shoes that cover your ankles, so you don't twist them in the uneven terrain, says Kupper. Always wear thick synthetic or wool socks to prevent blisters and chafing, and make sure you take them when you try on hiking shoes, says Alt. "No one brand works for everyone," he says. "Just like <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">running</span></span> shoes, we all have different feet, so it's important to try (shoes) on in the store."</div>
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<strong>Use Hiking Poles</strong><br />Think of hiking poles as having two extra legs, says Kupper. If you feel a little bit unsteady on the trail, poles can help support you. Poles also slow down your momentum going downhill and serve as a "stair rail" support on the way up, says Alt, so you'll be able to more safely manage steep or uneven trails. They also help keep you healthy: "Poles disperse the workout to your entire body, so it takes pressure off of your knees," says Alt. And by dispersing that workout, like a cross-country skier, you're also working your upper body. (Hello, abs workout disguised as a hike!) Make sure you use two poles, though—over time, hiking with one pole could injure your back and disrupt you body symmetry, says Alt.</div>
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<strong>Pack a Snack and Enough Water</strong><br />Just like with any workout, you need fuel for a hike. Some people lose their appetites while exercising at a high altitude, but it's crucial that you eat something for energy, says Alt, so take a snack you know you love. And drink small sips of water constantly throughout the hike, even when you’re not thirsty, says Kupper. "The key is to drink <em>before</em> you get thirsty," she says. (<span style="color: #00a5d9;">Learn the signs of dehydration here</span>.) Have at least two quarts of water in easy-to-carry water bottles or backpack hydration systems, says Alt. And make sure you pack them beforehand, because you can’t always trust the water you come across on the trail.  </div>
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10 Ways to Have Your Best Hike Ever

10 Ways to Have Your Best Hike Ever Get pumped and prepared for the great outdoors! Ah, day hikes. All you need is your body and Mother Nature—sort of. Actually, there's a lot of preparation that goe…

08 Nov 2014

21 Ways To Flatten Your Belly

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<a href="http://8ce3eko7sjcucv0ho3ofv7hpa6.hop.clickbank.net/?tid=WEIGHTLOSE" target="_blank">21 Ways To Flatten Your Belly</a></h2>
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Your ultimate guide to a slimmer midsection.</h3>
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<em>This article was written and provided by our partners at </em><span style="color: #00a5d9;">Prevention</span><em>.</em></div>
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A toned, flat tummy is a goal many of us strive to achieve, but endless crunches and ditching all your favorite foods isn't the right way to do it. Fortunately, a flat belly can be attained just by incorporating small changes into your day. Here are 21 simple ways to flatten your belly.</div>
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<strong>1. Exercise with Friends</strong><br />
Instead of catching up with friends over food and drinks, suggest a reunion on the move—you're likely to work out 104 percent harder if you have an exercise buddy. Suggest a weekly walk-and-talk session, form a friendly fitness club, or take advantage of gym specials together. You'll motivate everyone to get moving while you grow even closer.</div>
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<strong>2. Try the Roll-Up</strong><br />
Hold a resistance band taut between your hands and lie on the floor face up, with your legs extended and arms overhead. Pull <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">your abs</span></span> in, tuck your chin, lift arms toward the ceiling, and roll your head, shoulders, and torso up and over your legs as far as you can. Keep heels firmly on the floor and reach hands towards your feet. Pause, then slowly roll back down. Do five to eight reps with 30 minutes of <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">cardio</span></span> five to six times a week. (For more super-effective exercises, check out <span style="color: #00a5d9;">how to use resistance bands</span>.)</div>
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<strong>3. Make Time for <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">Cardio</span></span></strong><br />
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67 percent more calories than resistance training or a combination of the two, according to the study. If you're low on motivation, these <span style="color: #00a5d9;">31 ways to never skip another workout</span> can help.</div>
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<strong>4. Plank Harder</strong><br />
Try the Spiderman Climber: Get into plank position with your arms and legs extended, hands beneath shoulders, and feet flexed. Keeping <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">your abs</span></span>tight, bend your left leg out to the side and bring the knee toward the left elbow. Pause, then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">cardio</span></span> five to six times a week.</div>
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<strong>5. Consume More Fiber</strong><br />
For every 10 grams of fiber you eat daily, your belly will carry almost four percent less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, half a cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber each. (For more tasty fiber ideas, see our <span style="color: #00a5d9;">100 cleanest packaged food awards</span>.)</div>
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<strong>6. Take Charge in Restaurants</strong><br />
Saying, "I'll go last" when the waiter comes around could be adding bulk to your belly. A recent study showed that a normal-weight woman was more likely to mimic a thin woman's eating habits than an obese woman's. So when you're out for girl's night, order first. You'll keep yourself—and maybe even a friend or two—on track to a flatter tummy. (Avoid other food traps with <span style="color: #00a5d9;">six ways restaurants try to make you fat</span>.)</div>
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<strong>7. Do the Windshield Wiper</strong><br />
Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so your feet are off the floor. Keep <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">your abs</span></span> tight and slowly lower your legs to the left as far as possible, keeping your shoulders on the floor. Pause, then return to start. Repeat to the right. Do 20 reps, alternating sides.</div>
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<strong>MORE:</strong> <span style="color: #00a5d9;">Top Yoga Poses For Weight Loss</span></div>
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<strong>8. Perfect Your Posture</strong><br />
While you're driving, sitting, or just waiting at the doctor's office, imagine there's gum or wet paint on the back of your chair so you have to hold yourself up instead of leaning back. Keep your shoulder blades down and back, abdominals lifted, and picture yourself knitting your rib cage together and in.</div>
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<strong>9. Cut Back on Salt</strong><br />
Too much salt will make you retain more fluid, which contributes to a puffy appearance and extra water weight. (Avoid these <span style="color: #00a5d9;">10 other foods that cause belly bloat</span>.)</div>
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<strong>10. Fry Fat with The Boat Move</strong><br />
Target your deepest abs muscles with The Boat. Lie face up on a mat with your arms straight up over chest. Lift your upper body off the ground by rolling through the spine. At the same time, raise your legs so that you're balancing on your butt, knees bent and shins parallel to the ground. Slowly roll back down onto the mat, lowering legs. That’s one rep. Do five reps per set, resting 30 to 60 seconds between sets.</div>
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<strong>11. Eat More Avocado</strong><br />
Just half an avocado contains 10 grams of monounsaturated fatty acids, which halt blood sugar spikes that tell your body to store fat around your belly. Eat these in 1/4 cup servings to ward off belly fat without overdoing it.</div>
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<strong>12. Play Catch</strong><br />
Get into a crunch position: Lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you—first to your left side so you have to twist and reach to catch it, and then to your right. Do this as many times as is comfortable, and try to increase the number each week.</div>
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<strong>13. Skip the Soda</strong><br />
Where do you think all those bubbles from carbonated drinks end up? They gang up in your belly! (Check out all <span style="color: #00a5d9;">seven nasty side effects of drinking diet soda</span>.) Swap soda, <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">diet</span></span> soda, and seltzer for <span style="color: #00a5d9;">Sassy Water</span>, our slimming staple beverage.</div>
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<strong>14. Ditch Alcohol</strong><br />
That glass of wine with every meal may be part of the reason your jeans are too tight. Too much alcohol can raise cortisol levels, sending fat straight to your belly.</div>
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<strong>MORE:</strong> <span style="color: #00a5d9;">10 Reasons Your Abs Exercises Aren’t Working</span></div>
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<strong>15. Sprinkle Seeds into Meals</strong><br />
Sunflower seeds are packed with tons of monounsaturated fatty acids and B vitamins, which play an important role in protecting against inflammation. Add 2 tablespoons on top of your salad and stir-fries.</div>
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<strong>MORE:</strong> <span style="color: #00a5d9;">14 Walking Workouts That Blast Fat And Boost Energy</span></div>
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<strong>16. Consume More Seafood</strong><br />
Salmon and other fatty fish are rich in the same omega-3 fatty acids as many belly-fat-busting foods. Try poaching your fish for a low-calorie way to enjoy this lean protein, like in these <span style="color: #00a5d9;">five fresh seafood recipes</span>.)</div>
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<strong>17. Hydrate with H20</strong><br />
Forget water weight: Drinking lots of water helps flush bloat that your body might be holding onto.</div>
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<strong>18. Stand Tall While Weight Lifting</strong><br />
Stand as much as possible when doing strength-training exercises. That way your abs will naturally help to balance and stabilize your body. Concentrate on keeping your abs tight and maintaining good posture while you lift but without holding your breath.</div>
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<strong>19. Get More Sleep</strong><br />
Research from the University of Chicago shows that those who sleep seven hours or more a night lose twice as much fat and are less hungry than those who get less than seven hours of shut-eye. If sleeping's a struggle for you, these <span style="color: #00a5d9;">20 ways to sleep better every night</span> can help.</div>
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<strong>20. Keep Peanut Butter Available</strong><br />
One serving of peanut butter has 2 grams of fiber and 8 grams of protein, on top of belly-busting monounsaturated fatty acids. Try this easy recipe to add a flat belly punch to dinner: Toss a 1/2 cup of whole grain noodles with 3 ounces cooked shrimp, minced scallions, and 1/4 cup sliced red bell pepper. Dress with a mixture of 2 tablespoons peanut butter, 2 tablespoons warm water, and a pinch of crushed red pepper flakes.</div>
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<strong>21. Kickbox</strong><br />
Aerobic kickboxing is more than just a great belly fat-burning, cardio workout. All those arm thrusts and high kicks firm abs, too. (Try these <span style="color: #00a5d9;">six other "scary" exercises for women</span>.)</div>
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21 Ways To Flatten Your Belly

21 Ways To Flatten Your Belly Your ultimate guide to a slimmer midsection. This article was written and provided by our partners at Prevention. A toned, flat tummy is a goal many of us strive to achi…

08 Nov 2014

4 Standing Moves for a Super-Flat Stomach

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4 Standing Moves for a Super-Flat Stomach</h2>
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Pooch, be gone.</h3>
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You can get a stronger center without unfurling an exercise mat. In fact, the standing abdominals routine below hits all of the muscles that make up your core, from <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">your abs</span></span> to your hips, your pelvis to your lower back.</div>
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Check out the four exercises in our handy video and pin-able graphic. You can also find <span style="color: #00a5d9;">how-tos for each move here</span>. Just complete three or four sets of each exercise as instructed, resting for 30 seconds between sets, two or three times a week. Flat belly, here you come!</div>
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4 Standing Moves for a Super-Flat Stomach

4 Standing Moves for a Super-Flat Stomach Pooch, be gone. You can get a stronger center without unfurling an exercise mat. In fact, the standing abdominals routine below hits all of the muscles that …

08 Nov 2014

8 Easy Ways to Lose a Pound a Week

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8 Easy Ways to Lose a Pound a Week</h2>
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Brilliant food swaps that won't sacrifice flavor—or leave you starving.</h3>
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Lets do the math: To lose one pound in seven days, you need to subtract about 3,500 calories. The safest, most hunger-free way to do this is to spread it out over the course of a week, deleting approximately 500 calories a day. Some of that number can be burned off by ramping up your<span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">workouts</span></span>, while the rest of it can be achieved by making some ridiculously easy food swamps that won’t leave your stomach growly or make your taste buds miss out on flavor. Try as many of these creative ways to cut calories as you can (altogether, they add up to 3,500 calories you won't miss), and watch the number on the scale head south.</div>
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<strong>Skip the Cheese on Your Sandwich at Lunch</strong><br />
The typical slice of Swiss or American can rack up 80 to 100 calories, says Kylene Bogden, R.D., a nutritionist at the Cleveland Clinic in Ohio. Order your midday ham and cheese or turkey and Swiss sammy without the two to three slices the typical restaurant or deli piles on, and you cut up to 300 calories without sacrificing the filling protein in the meat and poultry. That means if you go cheese-free three times this week, you'll come up short 900 calories.</div>
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<strong>Wrap Your Burger in a Lettuce Boat Bun</strong><br />
“One crisp piece of lettuce has about five calories, while the typical burger bun packs close to 250,” says Bogden. Considering that most white-bread buns don’t even taste all that good and provide little more than simple carb starchiness, it’s a no-brainer. Bibb and Romaine lettuce hold up best, or try a more exotic leafy green, like radicchio or Swiss chard.</div>
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<strong>MORE:</strong> <span style="color: #00a5d9;">5 Delicious, Healthy Greens You Should be Eating That Aren't Kale</span></div>
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<strong>Sip Fruit-Flavored Herbal Water</strong><br />
A standard eight-ounce serving of fruit juice has about 120 calories, though most of us pour juice in glasses much larger than that. “Get the same fruit flavor by drinking naturally flavored sparkling or regular water infused with fruit or herbs, and you save 100 or so calories per glass,” says Bogden. Make this swap once a day, and you'll consume 700 fewer calories this week.</div>
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<strong>MORE: </strong><span style="color: #00a5d9;">5 Ways to Make Water Taste Better (So You'll Drink More of It)</span></div>
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<strong>Spritz Lemon on Your Salad</strong><br />
Dressing is a big fat bomb, so skip it and instead squeeze half a lemon over your greens. “You get this great tangy flavor kick, and the moisture helps bind your salad ingredients together—but you can easily delete 200 calories,” says Bogden. And if you consume three salads a week, those caloric savings really add up.</div>
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<strong>Pour Almond Milk in Your Cereal Bowl</strong><br />
Unsweetened almond milk is super-nutritious and delicious, and a half-cup only has 30 calories (versus the 70 calories in the same serving size of regular milk). Sure it’s a small swap, but if a bowl of cereal is your go-to breakfast, it’ll add up to 280 saved calories over the course of a week, says Bogden.</div>
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<strong>Mist Your Oil When You Cook</strong><br />
“Cooking food generally requires putting oil in the pan or baking dish, and the amount most of us put on can add 300 calories to a meal,” says Bogden. The solution: Buy an oil mister, which evenly spreads a much thinner layer of your healthy vegetable or olive oil across the bottom of the pan. You can save 250 calories this way without sacrificing the heart-healthy, natural oil, she says. Over two nights of cooking, that comes out to 500 fewer cals you're taking in.</div>
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<strong>Order Thin-Slice Pizza</strong><br />
All that bread on the typical thicker-crusted pizza slice packs extra calories without giving you much extra nutrition, says Bogden. Make yours thin crust and skip meat or extra cheese toppings, and you save 200 to 300 calories.</div>
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<strong>MORE: </strong><span style="color: #00a5d9;">9 Tasty (and Healthy!) Pizza Recipes!</span></div>
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<strong>Make Greek Yogurt Your Go-To Condiment</strong><br />
The mayo and sour cream you use on sandwiches and in dips has about 100 calories per tablespoon, while nonfat Greek yogurt, which is just as tangy and flavorful, scores you about a third that amount, says Bogden. Swap five tablespoons of mayo per week for the same amount of Greek yogurt to cut about 335 calories.</div>
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<strong>MORE:</strong> <span style="color: #00a5d9;">7 Things You Can Do in the Morning to Promote Weight Loss</span></div>
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8 Easy Ways to Lose a Pound a Week

8 Easy Ways to Lose a Pound a Week Brilliant food swaps that won't sacrifice flavor—or leave you starving. Lets do the math: To lose one pound in seven days, you need to subtract about 3,500 calories…

08 Nov 2014

The Other Side of Weight Loss No One Talks About

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The Other Side of Weight Loss No One Talks About</h2>
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Even though Erika Schnauzer lost almost 100 pounds, she <i>still</i> wasn't satisfied with her body. Read why she fell into depression after her weight-loss journey.</h3>
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Chicago native Erika Schnure, 29, knew she was overweight—and she didn't want to become like her diabetic mother. "I saw how much she was struggling," says Erika, "and I didn't want to go through that as well." So in November 2011, the 5'6" Erika decided to start trimming her 230-pound frame.</div>
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Initially, she lost about 50 pounds by making simple tweaks to her eating habits—like cooking more meals at home instead of taking trips to Five Guys or Chipotle. Then, when Erika hit a plateau, she incorporated more exercise into her routine, <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">running</span></span> and participating in races like a 5-K turkey trot. "I liked the runner's high that I got," she says. "I liked the competition and challenging myself to constantly do better." In April 2013, Erika weighed about 140 pounds—and she's now maintained that weight for more than a year.</div>
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But dropping 90 pounds didn't make Erika feel happy, as she'd expected. In fact, her weight loss spurred a bout of depression that she's still dealing with today. While the exact connection between weight loss and depression is still unclear, some <span style="color: #00a5d9;">research does indicate that there may be an association between the two</span>.</div>
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Here, Erika opens up about the emotional battle she faced after finally hitting her weight-loss goal.</div>
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<strong>WH: What do you think occurred after your weight loss that led to your depression?</strong><br /><strong>Erika:</strong> One thing I think contributed to this was that [during your weight-loss journey], you're working for something for so long. And then when you're done, it feels like, "Well, what now?" Losing weight was my life for about 17 months, and I didn't know what to do [without that goal in my life.]</div>
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[Weight loss] was like a mission for me. I had to set another goal, but I had no idea what that would be. Losing weight was something I did for such a long time that it felt like I lost a friend. This [journey] made me really happy—to see myself losing weight—and when it was over, there was nothing else there.</div>
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I was still obsessed with weighing myself every day even though I was already at my goal weight. Any time that scale moved, I got upset about it. I had worked so hard to [meet my goal] that if I gained two pounds or something, I thought [my weight] would spiral again.</div>
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<strong>WH: So how did that affect your day-to-day life?</strong><br />I stressed over maintaining my weight. Around [the time I reach my goal weight], I was training for a half-marathon. But I freaked out every time I gained a little bit of weight—which happened because I was eating too much for what I was training for. There's a delicate balance there that you have to figure out.</div>
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At a certain point, I also lost all of my motivation to do <em>anything</em>. I was still eating fine, but I pretty much stopped exercising—which could've also been due to the Chicago winter. But I wasn't interested in exercising. I'd come home and watch TV.</div>
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I tried to do some <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">workouts</span></span> at home—like DVDs—but usually I wanted to just sit around. Exercising was my productive way of de-stressing. If I had a really bad day at work, I would look forward to coming home and <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">running</span></span>because I could "run" that stress and anger out of me. But then I wasn't relieving my stress in a productive way—or at all.</div>
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<strong>WH: You mentioned you've cleaned up your <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">diet</span></span>, but do you still allow yourself to indulge now and then? Is that hard?</strong><br />I don't do it often—maybe once a month—but if I do go out to a nice dinner, I'll order a steak and potatoes. I watch my portions when I do [indulge] so that I don't feel completely stuffed or uncomfortable.</div>
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There is a little bit of guilt because I think, "This is what got me [to my previous weight] in the first place." But when [these indulgences] are so sporadic, you have to train yourself to learn that this one meal won't make you gain five pounds. You have to get over it.</div>
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<strong>WH: So you definitely have a lingering fear about gaining weight?</strong><br />Oh, yeah. I've gained a little bit back, but there's a huge fear of going back [to the way I used to be]. I still keep a pair of size 18 jeans [as a reminder] that I can't go back to that weight. I can't do it.</div>
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<strong>WH: That must be emotionally taxing to worry about. But what's so frightening about the idea of going back to your old life exactly?</strong><br />I was so unhappy and uncomfortable [in my body]. I didn't get out much; mainly just stayed inside. I wasn't living my life. Last year, my mom and I took a vacation to Hawaii. I was climbing all over the volcanic rocks, which I would not have been able to do before because I'd get tired or not be able to lift my legs as high [to climb].</div>
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<strong>WH: What about your new body image? Does that also play a role?</strong><br />There's a part to weight loss that people don't tell you about: It's that you aren't going to look like a supermodel afterward. You may have skin issues that you wouldn't really think about.</div>
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<strong>MORE:</strong> <span style="color: #00a5d9;">How To Deal With Loose Skin After an Extreme Weight Loss</span></div>
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<strong>WH: What do you mean by that exactly?</strong><br />It's really all of the excess skin. Of course, it's different if you lose 20 pounds versus 100 pounds. I have a lot of sagging skin on my stomach that puckers a little bit. It doesn't look awesome. It's the same thing with my upper arms. I do love some parts of my new body—like my runner's legs—but it's really about my stomach. Someone close to me said that I couldn't wear a bikini because of it.</div>
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<strong>WH: How do you cope with hurtful comments like that?</strong><br />Yes, sometimes I'm self-conscious about [my stomach]. But everyone has their imperfections. People have said, "Oh gross, look at her stomach," but I don't care. I earned the right to wear a bikini, so I'm going to do it.</div>
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<strong>WH: Is there anything else that you're insecure about?</strong><br />Definitely my stomach—but my boobs sag a little bit now. That's generally it. It's really just the skin that hangs around that you can't really do much with. It would've been really helpful to know [before losing weight] that I wasn't going to look exactly the way that I wanted to.</div>
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<strong>WH: You're so brave to admit all of this. What have you done to fight depression from taking over completely?</strong><br />It's something I still struggle with. But if I think about how I felt back then, I realize I don't want to feel like that again, and I know what I have to do to not go back there. I have to stay active. A few weeks ago I started paying for a fitness program because if I pay for something, I'm more likely to stick with it. Plus, my boyfriend [encourages me], so that helps, too.</div>
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The Other Side of Weight Loss No One Talks About

The Other Side of Weight Loss No One Talks About Even though Erika Schnauzer lost almost 100 pounds, she still wasn't satisfied with her body. Read why she fell into depression after her weight-loss …

08 Nov 2014

11 Surprising Perks of Practicing Yoga

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11 Surprising Perks of Practicing Yoga</h2>
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There are so many upsides to doing downward dog.</h3>
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<span style="background-color: white; color: #363636; font-family: Georgia; font-size: 18px; line-height: 26px;">If your yoga mat is collecting dust in the corner, it’s about time the two of you got better acquainted. Need a little motivation? It turns out that the benefits of yoga transfer over to your job, your brain, and even the number on the scale. Read on for the crazy-awesome perks of being a yogi.</span></div>
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If you're a ball of stress and anxiety before meetings, yoga could help you loosen up and nail your presentation. A <span style="color: #00a5d9;">study published in the</span> <em>Journal of Physical Activity and Health</em>found that students performed much better on tasks after they did Hatha yoga than after running or doing no exercise.</div>
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While a yoga class that focuses on relaxation and stretching doesn't have as many strength-building benefits as a more intense yoga class, the <span style="color: #00a5d9;">tougher classes like vinyasa yoga can help strengthen your legs and lower body</span>. And moves like <span style="color: #00a5d9;">side plank</span> and <span style="color: #00a5d9;">crow</span> are a major workout for your arms. Try <span style="color: #00a5d9;">this muscle-sculpting yoga routine</span>.</div>
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Your calorie burn from <span style="color: #00a5d9;">yoga can range from 175 to 636 depending on the class</span>. That makes the easier classes a great way to add extra calorie-burning power to your regular routine.  At the same time, an hour of vinyasa yoga burns about 445 calories and hour-long Bikram or hot yoga classes burn about 636 calories, meaning they're solid calorie-burning workouts on their own.</div>
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If you're suffering from a serious case of <span style="color: #00a5d9;">delayed onset muscle syndrome</span>, a.k.a. crazy soreness 24 to 48 hours after your workout, yoga is your new best friend. This <span style="color: #00a5d9;">exercise is ideal for stretching your tight muscles and bringing blood flow to the area</span> to help those puppies heal. You might struggle getting to the yoga studio, but you'll be glad you went.</div>
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When you feel stress from the week all up in your muscles, that's when it’s ideal to break out your mat. One of the best moves to relieve your tense and tired body is <span style="color: #00a5d9;">the legs-up-on-the-wall pose</span>. We're feeling relaxed already.</div>
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A <span style="color: #00a5d9;">study published in the</span> <em>American Journal of Lifestyle Medicine</em> reviewed previous research about yoga and weight loss to find out if there is a connection between the two. The<span style="color: #00a5d9;">scientists found</span> that practicing yoga can help amp up calorie burn, offer pain relief, and promote mindfulness, all of which translates into making healthier eating choices and potentially dropping pounds. Yoga wins again.</div>
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Ever have those days when you're so mentally fried that you can't form a sentence? Yep, us too. Well, a recent study published in the <em>Journal of Gerontology</em> shows that consistently practicing yoga can help older adults boost performance on cognitive tasks and improved memory.  Participants in the study practiced Hatha yoga three times a week for three weeks and showed more improvement in these areas than the participants who didn't get their yoga on. More brainpower later in life? Seems like a good reason to unleash your inner yogi starting now!</div>
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Women can have urinary incontinence, or not being able to hold it when you have to pee, for various reasons, including childbirth and urinary tract infections. <span style="color: #00a5d9;">One study</span>found that people suffering from this annoying and sometimes embarrassing problem could reduce episodes by up to 70 percent by frequently doing yoga. <span style="color: #00a5d9;">Researchers think</span> that practicing yoga could strengthen the pelvic muscles, which help you hold it on your way to the bathroom when your bladder is full, and reduces stress, which helps since stress can contribute to the problem.</div>
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Working out during your period sounds pretty torturous, especially if your symptoms tend to be on the extreme side. But breaking out your mat to practice Yoga Nidra, or a relaxation- and meditation-based yoga, could help reduce cramps, heavy bleeding, and menstrual irregularity, <span style="color: #00a5d9;">according to a 2013 study</span>.</div>
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<span class="title_bg" style="background-color: #eb0042; box-shadow: rgb(235, 0, 66) 10px 0px 0px 0px, rgb(235, 0, 66) -10px 0px 0px 0px; color: white; line-height: 24px; margin: 0px; padding: 0px 0px 1px;">It Can Make You a Better Athlete</span></div>
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If you’re a hardcore runner, CrossFit fan, or kick boxing fanatic, <span style="color: #00a5d9;">your body can definitely benefit from meetings with your yoga mat</span>. Your workout, which might utilize running, lifting, and swinging movements, can leave you with tight hamstrings, quads, and shoulders. If you don’t stretch these out, you could inhibit your progress and maybe even get injured. <span style="color: #00a5d9;">But by integrating yoga into your routine, you can find out where your body is weak or tight and fix those areas</span>. Think of yoga as your mandatory athletic tune-up.</div>
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Certain yoga moves can <span style="color: #00a5d9;">increase your circulation and increase blood flow to areas of your body that help fight off bugs that make you ill</span>. So when you feel like you’re coming down with something, it might be time to get down on your mat.  </div>
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11 Surprising Perks of Practicing Yoga

11 Surprising Perks of Practicing Yoga There are so many upsides to doing downward dog. If your yoga mat is collecting dust in the corner, it’s about time the two of you got better acquainted. Need a…

08 Nov 2014

How Easy It Is to Fake Weight-Loss Before-and-After Photos

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This Scary Video Shows How Easy It Is to Fake Weight-Loss Before-and-After Photos</h2>
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Don't let them fool you.</h3>
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If you're trying to <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">lose weight</span></span>, before-and-after photos can be crazy-inspiring. But unfortunately, some companies pushing weight-loss products create fake before-and-after shots to increase sales—and it's surprisingly easy to forge these photos. Just check out this video, courtesy of BuzzFeed, that shows it can be as simple as finding the best angle and lighting for your next selfie:  </div>
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Think about that next time a program or a product tries to entice you with an impressive before-and-after. After all, some weight-loss companies aren't above making false promises about their products—just check out <span style="color: #00a5d9;">how this blogger's legitimate weight loss photos were stolen</span> to promote a <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">diet</span></span> pill under false pretenses. When in doubt, use these <span style="color: #00a5d9;">seven ways to tell if a weight-loss product is too good to be true</span>. If it is, chances are, so is the before-and-after.</div>
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How Easy It Is to Fake Weight-Loss Before-and-After Photos

This Scary Video Shows How Easy It Is to Fake Weight-Loss Before-and-After Photos Don't let them fool you. If you're trying to lose weight, before-and-after photos can be crazy-inspiring. But unfortu…

08 Nov 2014

Weight Lifting Tips for Women

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Weight Lifting Tips for Women</h2>
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Reap the benefits of strength training while warding off injuries</h3>
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Women are hitting the weight room in record numbers, and a new study found that weight-training injuries among women have jumped a whopping 63 percent. Here are the most common slipups and how to fix them, so you leave the gym strutting—not limping.</div>
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<strong>Skipping Your Warm-up</strong><br />You wouldn't launch into an all-out sprint the second you stepped onto a treadmill, so you shouldn't jump right into deadlifts the instant you hit the weight room. "Working cold, stiff muscles can lead to sprains and tears," says Morey Kolber, Ph.D., a professor of physical therapy at Nova Southeastern University in Florida. "Warming up increases circulation and improves range of motion, which preps your muscles and joints for action." </div>
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<strong>The fix:</strong> "While opinions about static stretching may differ, a dynamic warm-up can decrease your risk for injury," says exercise physiologist Marco Borges, author of <em>Power Moves</em>. After five to 10 minutes of walking or jogging, do 10 to 12 lunges and pushups (the bent-knee version is fine) before starting your routine.</div>
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<strong>Using Sloppy Form</strong><br />Experts agree that proper form is the single most important factor in injury prevention, yet many women don't give it a lot of thought—especially when they're in a rush. And women, thanks to their naturally wider hips, are more at risk for form-related injuries than men are: One study found that women had nearly twice as many leg and foot injuries as guys did. </div>
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<strong>The fix:</strong> Before you begin any exercise, think S.E.A.K., says trainer Robbi Shveyd, owner of Advanced Wellness in San Francisco: Stand straight (head over shoulders; shoulders over hips; hips over feet), eyes on the horizon (looking down encourages your shoulders to round and your chest to lean forward), abs tight (as if you were about to be punched in the gut, but without holding your breath; this helps stabilize your pelvis), and knees over your second toe (women's knees have a tendency to turn in because of the angle created by wider hips, says Joan Pagano, author of <em>Strength Training for Women</em>).</div>
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<strong>Stressing Out Your Shoulders</strong><br />As crazy as it sounds, women who lift weights tend to have less-stable shoulder joints than women who don't lift at all, found a recent study. The reason: Doing too many exercises in which your elbows are pulled behind your body (think chest flies and rows) can overstretch the connective tissue in the front of the joints. If the backs of your shoulders are tight, you're even more likely to overstretch the front, increasing the imbalance at the joint, says Kolber. </div>
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<strong>The fix:</strong> Modify your moves. First, don't allow your elbows to extend more than two inches behind your body. In the lowering phase of a bench press, for example, stop when your elbows are just behind you. Second, avoid positioning a bar behind your head. Bring the lat-pulldown bar in front of your shoulders, and when you're doing an overhead press, use dumbbells instead of a bar and keep the weights in your line of vision (meaning just slightly in front of your head).</div>
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<strong>Neglecting Opposing Muscle Groups</strong><br />"Many women have strength imbalances, which can make them more prone to injury," says Shveyd. Sometimes they're the result of your lifestyle (hovering over a desk all day, for example, tightens and weakens your hip flexors while your glutes become overstretched and inactive). Other times they're caused by not working both sides of the body equally (say, focusing on moves that rely on your quads but not your hamstrings). </div>
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<strong>The fix:</strong> For every exercise that works the front of the body (chest, biceps, quads), be sure to do an exercise that targets the rear (back, triceps, hamstrings). For instance, pair stability-ball chest presses with dumbbell rows, or step-ups with deadlifts.</div>
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<strong>Doing Too Much Too Soon</strong><br />A lot of people think that more is better—more reps, more sets, more weight. But if you increase any of these things too quickly, your body may not be able to handle the extra workload. "Gradual conditioning prevents injuries such as torn ligaments and tendinitis, because your muscles and connective tissues have time to adapt," says Pagano. </div>
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<strong>The fix:</strong> Practice a three-step progression. First, learn to do a move using only your body weight. "When you can do 15 reps with proper form, add weight," says Pagano. Second, stick to one set with light weights for two weeks or until you feel comfortable with the move. And finally, when you can complete nearly all of your reps with proper form, add another set or more weight (increase weight by roughly 10 percent each time).</div>
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Weight Lifting Tips for Women

Weight Lifting Tips for Women Reap the benefits of strength training while warding off injuries Women are hitting the weight room in record numbers, and a new study found that weight-training injurie…

08 Nov 2014

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