Burn More Calories

When researchers at the University of Southern Maine used an advanced method to estimate energy expenditure during exercise, they found that weight training burns as many as 71 percent more calories than originally thought. In fact, the researchers calculated that performing just one circuit of eight exercises can expend up to 231 calories. The more muscles you work, the more calories you’ll burn, says study author Christopher Scott, Ph.D. Maximize the number of muscle fibers you activate in each set by performing a circuit in which you alternate upper-body movements with lower-body and abdominal exercises. This allows your upper-body muscles to rest while your lower-body muscles work, and vice versa—ensuring your best effort each set. Complete three full circuits of eight exercises and it’s likely you’ll burn as many calories as you would by jogging for 30 minutes.

The Facts Of Cravings

Once a week, you should indulge and cheat on your diet—  

but how can you fight off the urge for sweets at other times? Go outside—taking a short stroll can weaken chocolate cravings, according to U.K. researchers. In the study, regular chocolate eaters didn’t eat the treat for 3 days, and then either took a 15-minute walk or stayed idle. The strollers’ cravings dropped by 12 percent, but those of the couch potatoes intensified. Researchers believe exercise releases feel-good chemicals in your brain, reducing the desire for a snack.

You wouldn’t order three Big Macs for dessert, but that’s the total calorie and fat equivalent you may be getting from some popular sugary favorites.

So next time you’re craving something something naughty, substitute with a fresh fruit salad with greek yoghurt or low fat ice cream to keep yourself lean.

Healthy Chicken Dinner

Eating right is hard at the best of times, add to this the usual temptations of winter and becomes even more difficult!

Here is an easy idea which will keep you on the right track diet wise and still taste like a naughty treat.

Rotisserie chicken is an amazing thing. Not only does it look impressive, but it’s an incredibly smart buy, both for the diet- and budget-conscious. First, always purchase a plain one; you’re going to pick the skin off anyway, since that’s where most of the fat hides. A breast and a leg will make a fine meal (check out the nutrition numbers below). Use the meat that’s left to make a chicken salad or stuff it into a quesadilla. And then, toss the entire carcass into a stockpot full of water with chopped vegetables and spices of your choice, simmer for a couple of hours, and you?ll wind up with the bestchicken soup you’ve ever eaten. (Just fish out the bones before digging in.)

For those looking to bulk up, simply add some noodles into the mix for a carb boost.

85 ounces breast meat (without skin)

120 calories, 1.5 g fat (0.5 g saturated), 65 mg sodium

85 ounces dark meat (without skin)

130 calories, 4 g fat (1 g saturated), 80 mg sodium

Enjoy this easy recipe and be sure to check back soon for more healthy options.

Boost your metabolism by 9 percent today!

What do hamburgers, pizza, and chocolate all have in common? If you think that they’re all junk foods that you shouldn’t eat, you’re wrong.

Turns out, all of these “bad” foods can actually be part of a healthy diet that will rev up your metabolism and blast fat. Don’t believe us? Consider this: A study by researchers at the National Institutes of Health found that men and women who ate twice as many calories in a day as they normally did increased their metabolism by 9 percent in the following 24 hours. (Click here for more ways to burn fat all year long.)

The upshot: It’s your license to eat whatever you want once a week. Of course, the rest of time, you want make the smart choices that allow you to enjoy the foods you love, but without overloading your body with calories.

Food for Fitness

Don’t let your hard work in the gym go to waste. The food you eat doesn’t just give you energy – it fuels your muscles, helps you burn fat, and even boosts your cardiovascular health. Chow down on these 8 power foods before and after your workouts, and you’ll see results in no time.

Pineapple and Papaya

Good for: Muscle recovery

Both of these tropical fruits are loaded with bromelain and papain, enzymes that not only help break down proteins for digestion but also have anti-inflammatory properties to speed up your post-workout recovery.

PB&J or Pasta With Meat Sauce

Good for: Muscle building and repair

The perfect post-weight training repast has about 400 calories, with 20 to 30 grams of protein (to build new muscle) and 50 to 65 grams of carbohydrates (to repair old muscle). Peanut butter and jelly sandwiches or a small bowl of pasta with meat sauce fits that formula.

Salmon

Good for: Cardiovascular fitness

Australian researchers found that cyclists who took fish oil for 8 weeks had lower heart rates and consumed less oxygen during intense bicycling than a control group did. The fatty acids in fish oil need to become incorporated into muscle and heart cells to have an effect, and that takes weeks of consumption-so either take fish oil pills each day, or try to eat fish rich in fatty acids multiple times a week to see similar results.

Pork Tenderloin

Good for: Waist-trimming

Lean meats are a great low-calorie source of protein, and scientists at McMaster University in Hamilton, Ontario, found that eating more protein may reduce the fat around your midsection. People who ate 20 more grams of protein every day than the group average had 6 percent lower waist-to-hip ratios.

Cold Water

Good for: Endurance

Drinking cold water before and during exercise can help improve your endurance. In a British study, cyclists who drank about 30 ounces of a chilled drink in the half hour before riding in a hot, humid environment-and smaller amounts as they rode-were able to bike 23 percent longer than riders who downed lukewarm liquids. Drinking cold water may be the most direct way to reduce core body temperature, so it takes you longer to heat up and slow down.

Chocolate Milk

Good for: Hydration

The best sports drink may come from a cow. British researchers found that milk does a better job than water or sports drinks at rehydrating the body after exercise. Why? To begin with, milk has more electrolytes and potassium. The addition of chocolate gives milk the perfect balance of carbs, protein, and fat for speedy muscle recovery.

Coffee

Good for: Pain relief

University of Georgia scientists revealed that taking a caffeine supplement (equal to two cups of coffee) after exercise reduces muscle soreness more than pain relievers can. Caffeine blocks a chemical that activates pain receptors.

Green Tea

Good for: Muscle recovery

Brazilian scientists found that participants who consumed three cups of green tea every day for a week had fewer markers of the cell damage caused by resistance to exercise. So drinking a few cups every day may help your muscles recover faster after an intense workout.

Eat More Eggs!

Today’s tip: Eat more eggs (… and salmon and tuna).

Why? A recent study from the University of Minnesota in Minneapolis found that those with higher vitamin D levels might have better chances of losing weight.

Doctors measured both the active and inactive levels of vitamin D in 38 obese patients before and after an eleven-week weight loss program. The findings suggest that vitamin D may play a role in weight loss success rates when combined with a low calorie diet, though researchers aren’t sure if low vitamin D levels cause obesity, or the other way around. Still, it couldn’t hurt you to load up on vitamin D-rich foods. Most people are deficient in vitamin D, which can mean fatigue and muscle weakness, and even the risk of heart disease.

Start the day with eggs: The yolk holds the D, and Wayne State University researchers found eggs at breakfast fill you up and help reduce calorie intake throughout the day.

Don’t think you have enough time in the morning to make eggs? Think again— this cheesy mushroom scramble can be made in less time than it takes to get dressed.

Eat salmon for lunch. It’s not only a clean source of protein, but the fish is packed with healthy omega 3 oils and creatine to replenish your energy.

End the day with a glass of milk. Not only is most milk is fortified with vitamin D and packed with protein, but it will also help you sleep.

Build a Stronger Back

Your poor back. It helps you lift heavy things and carry your kids, but it probably feels a little inferior due to your quest for a six-pack.

Since it works so hard, chances are you’re in the 80 percent of men who suffer from back pain. Here are just a few ways to carve your back into the coveted V and never feel pain again:

Shred your upper back, a body part women love, with a pair of dumbbells. Lie facedown on a bench for this simple bat-wing exercise.

When you’re finished, don’t drop those weights: A few rows will boost your endurance down to your hips. The extra stamina you build will show during your run or when you rock climb.

The best solution: Prevent lower-back issues with your abs workout. Weak abs cause your glutes and the backs of your legs to work harder to keep your spine stable.

For even more core benefits, round out your routine with these moves.

Exercise Anywhere

Push-ups are about the most convenient way there is to build up your chest, not to mention your shoulders, arms and upper back. Here are five variations that you can do anywhere, anytime.

Your goal: 10-15 repetitions of each. Focus on proper technique: Straight back, tight stomach and butt, continuous movement and full extension of the arms.

• Standard Push-ups: Lie face down on the floor with your palms at shoulder level, fingers pointing forward. Push yourself up until your body weight rests only on your palms and toes. Lower yourself and repeat. To accent the chest, place your hands wider than shoulder-width; to target the back and triceps, bring your hands close together with thumbs and index fingers touching.
• Incline Push-ups: Stand facing a wall, about 2-3 feet away, arms straight out in front of you. Touch the wall with palms flat and support your weight. Slowly lower your chest to the wall., keeping your knees and back straight. Push back out and repeat.
• Decline Push-ups: Support your body weight on your arms and elevate both feet behind you on an exercise bench or a chair. Keep your knees locked and your back straight as you lower your chest to the floor and push back up. Repeat.
• Chair Dips: Place two benches or chairs of equal seat height shoulder-width apart. Kneel behind them, place one hand flat on each seat, and extend your legs behind you so your weight is evenly supported by your arms and feet. Lower your upper body just below the level of the seats, or as low as you can without pain. Hold for a second, then raise yourself back to the starting position. Repeat.
• Bent-knee Push-ups:(This is a tough one. Warm up your muscles first and concentrate on your technique.) Keeping your back straight, support yourself on your knees and palms. Your arms should be straight and shoulder-width apart. Slowly lower your upper body to the floor, keeping your trunk straight. Rise back to the starting position and repeat.

After your workout, be sure to refuel with one of these tasty protein shakes!

5 Fruity Winter Boosters

This is a perfect time to branch out to bolder fruits, and some of the best hit their peak just in time to snap your tastebuds out of their winter funk, not to mention ward off the cold and flu.

Many offer a great combination of sweet flavor and an acidic tang. They’re refreshing and can provide a nice mental boost during long, cold winters. We selected these five because they also have health-boosting potential.

Persimmon: The antioxidants in persimmons can help control diabetes and the cell damage it causes. Serve the fruit with prosciutto and fresh mozzarella.

Pomegranate: Pomegranate seeds are high in polyphenols, plant chemicals that fight inflammation. Mix the seeds into oatmeal for more flavor and crunch.

Kiwifruit: One kiwi contains about 100 milligrams of immunity-boosting vitamin C. Add kiwi slices to a spinach salad.

Guava: One cup of raw guava contains more than 8,500 micrograms of the antioxidant lycopene, which may help prevent coronary artery disease. Pair it with blue cheese and figs for a snack.

Pomelo: Pomelos pack flavanones, a class of antioxidants that have been shown to help prevent the spread of cancerous cells. Include them in a topping for a dessert sorbet.

Don’t Die Young!

Heart disease is the leading cause of death for men—and it’s not just an old-guy nemesis, young men can also lay the groundwork for—and die from—the silent killer.

Michael Jackson was 50 when he died, of cardiac arrest.

So consider that threat now, before your anguished relatives ask themselves what they (and you) should have been doing to ward off that sudden shock. First up: Be aware of risk factors like smoking, being overweight, and having a family history of heart disease. If any of those pertain to you, you should be under a doctor’s care right now. Stop reading this, and make an appointment to have your pump checked out.

On the way home from the doctor’s office, go grocery shopping for these best foods for your heart. You’ll also want to ask for the doc’s help in setting up an exercise program. Learn how exercise affects your heart with this interactive guide. Though heart disease as a man killer gets a lot of press, women are at risk, too. So grab your girlfriend or wife, and head to the gym with this heart-saving workout you can do together.

It is also a great idea to add Omega 3 and multi-vitamin supplements to your diet to keep your heart healthy. Please leave a comment below if you would like a free information package on heart-helping supplements, or click here for more disease busting supplements.

And there you are: Everything you need to know to avoid a shocking, early death. Let’s face it: There’s been way too much of that going around, lately.