TOTAL24FIT | Health and Fitness Tips

Wednesday, March 1, 2017

Day 45/360: Wolf Brigade Subversive Fitness

The TGU makes an appearance today plus kettlebell thrusters and back squats. Sounds like a lot of work.

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6 Exercises That Burn Calories in Overdrive

If your health, fitness, or body composition goals involve fat-burning or losing weight, after working on your nutrition, you’re going to want to focus on fitness routines tailored to those goals. In most cases this means regular workouts that involve exercises that burn calories and build muscle. Most people immediately associate cardio with calorie-burning, and they’re not wrong, exactly—in the moment, cardio can burn more calories than strength training. But the truth is that strength training also plays a critical role in calorie-burning, because the more lean muscle you have, the more calories you burn while at rest.

The most efficient way to work out to lose weight or burn fat is to do high-intensity workouts with exercises that work lots of muscles at once—think compound exercises that work your whole body from head to toe and get your heart-rate up at the same time. There’s a lot more to this—you might be interested in our story What Burns More Calories: Cardio or Weight Training? for more details on this topic. Here’s also some more information about the best workouts for weight loss. And you might also find this story about how the afterburn effect works relevant to your interests.

But back to those high-intensity compound exercises that burn calories and work your whole body. For a lot of people, burpees and burpee-variations hit the sweet spot here: It’s a bodyweight exercise that works your muscles and also counts as cardio. But most people have a bit of a love-hate relationship with burpees (less “love you” and more “damn you” most days). Understandably.

So for those of you whose feelings lean toward hatred, we spoke to Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan, to ask him for a few of his favorite burpee alternatives. Unlike the classic bodyweight powerhouse, these moves require some equipment—dumbbells, kettlebells, TRX bands—all of which your gym probably keeps around. They’re individual moves (not an entire workout), so incorporate them into your routine whenever. Sure, they might not be the exact same as everyone’s favorite staple, but they torch a hell of a lot of calories, too. And remember: If your goal is to maximize your calorie-burn, focus on intensity, intervals, and minimizing rest between exercises (with the obvious caveat that you should consult a doctor before taking on new training regimens, and also make sure you’re using proper form to avoid hurting yourself.) Got all that? Good, let’s get started.

1. DUMBBELL SQUAT, CURL, PRESS

Hold a pair of dumbbells at your side. Standing with your back straight and your feet shoulder-width apart, bend your knees as low as you can without letting the dumbbells touch the floor. Return to the starting position. Curl the dumbbells to your shoulders, then press the weights overhead. Lower to the starting position. Do 3 sets of 8 reps.

2. KETTLEBELL GOBLET SQUATS WITH “HEARTBEAT” AND PRESS

Grab a kettlebell holding it close to your chest with your feet shoulder-width apart. Squat and hold the position at the bottom. Extend the kettlebell as far ahead as possible and then bring it back to your chest (the “heartbeat”). Push through your heels and stand back into the starting position. Extend the kettlebell overhead with both hands until your arms are straight. Return to starting position. Do 3 sets of 8 reps.

3. DEATH CRAWLS

Assume a pushup position with your hands holding onto the dumbbells, keeping your body straight. Perform two pushups and then return to the starting position. Do a single-arm dumbbell row on one side and then the other. “Walk” each dumbbell forward as far as possible—will probably be about 5 to 20 inches—moving your entire body forward. That’s 1 rep. Do 2 sets of 8 reps.

4. TRX ATOMIC PUSHUP

Put your feet in the TRX cradles (the band, not the hand grip) so they’re suspended off the ground. Get into the pushup position with your hands slightly wider than shoulder-width apart on the ground. Keeping your body straight, lower until your elbows are at 90 degrees. Push back up to the starting position. Pull your knees and feet toward your chest as far as possible, then return to the starting position. Do 2 sets 10 reps.

5. DUMBBELL WALKING LUNGES AND PUNCHES

Grab a pair of dumbbells and hold them just below your chin with your palms facing in. As you step forward with your left leg, punch your right hand straight ahead, your right palm facing the ground. Return to starting position. Repeat on the other leg using opposite arm. That’s one rep. Do 3 sets of 16 reps.

6. KETTLEBELL SWINGS AND PUSHUPS

Hold a kettlebell with both hands and stand straight. Extend your arms down so the kettlebell hangs below your pelvis. Using the muscles of your glutes and legs only, swing the kettlebell through your legs approximately up to chest level. Do not round your back or bend your knees too deep. This is a continuous pendulum-type movement using the momentum from your swing. Do 15 reps. After, immediately drop to the ground and perform 15 pushups. Take 1 minute off between sets. Do 3 sets of 15 kettlebell swings and 15 pushups (so 30 per set).

The post 6 Exercises That Burn Calories in Overdrive appeared first on Under Armour.

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7 Satisfying Ways to Use Peanut Butter

Happy National Peanut Butter Lover’s Day! Whether you like it thick and crunchy or smooth and creamy, today is the day to go nuts for this undeniably delicious spread. Peanut butter is a nutrient-dense boost of calories, fat and protein. In addition to the classic peanut butter and jelly on toast, we’ve put together a handful of satisfying recipes that incorporate peanut butter in unconventional ways.

1. NO-BAKE PEANUT BUTTER GRANOLA BARS | HUMMUSAPIEN

Ditch processed granola bars for these yummy no-bake peanut butter granola bars. Sweet medjool dates and peanut butter holds together high-fiber oats, chia seeds and flaxseed. These bars are an energizing snack to refuel with after a tough workout. Recipe makes 12 servings at 1 bar each.

Nutrition (per serving): Calories: 198; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 39mg; Carbohydrate: 29g; Dietary Fiber: 5g; Sugar: 12g; Protein: 5g

2. THAI CHICKEN SALAD WITH PEANUT DRESSING| COOKING LIGHT

At only 262 calories per serving, this chicken salad with a taste of Thai serves as an easy entree or appetizer. Enjoy refreshing bean sprouts, lettuce, carrots and celery lightly marinaded in a tasty peanut butter sauce.

Nutrition (per serving): Calories: 262; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Cholesterol: 63mg; Sodium: 599mg; Total Carbohydrate: 17g; Dietary Fiber: 4g; Protein: 28g

3. CHOCOLATE PEANUT BUTTER BITES | RUNNING WITH SPOONS

Craving a treat? Whip up these easy chocolate peanut butter bites to satisfy your sweet tooth. You won’t even have to bust out the mixer or turn on the oven! Recipe makes 12 servings at 1 ball (2-inches in diameter) each.

Nutrition (per serving): Calories: 123; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 0mg; Carbohydrate: 13g; Dietary Fiber: 2g; Sugar: 7g; Protein: 4g

4. AFRICAN PEANUT SLAW | CLEAN EATING

This recipe features a truly tantalizing combination of flavors, including warming curry powder, bright ginger and nutty peanuts. Finely chopped jalapeños give this stew a nice, mild background heat, but if you’re chile-averse, you can cut down or omit them. Recipe makes 10 servings at 1/2 cup cooked rice + 1 cup stew + 1/2 tablespoon cilantro each.

Nutrition (per serving): Calories: 305; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 608mg; Carbohydrate: 55g; Dietary Fiber: 8g; Sugar: 11g; Protein: 10g

5. CHICKEN SATAY WITH PEANUT SAUCE | COOKING LIGHT

Marinate chicken in a coconut milk and curry powder mixture, and serve with a spicy peanut sauce for an easy, economical Indonesian-style grilled main dish. Recipe makes 8 servings.

Nutrition (per serving): Calories: 270; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 65mg; Sodium: 708mg; Total Carbohydrate: 11g; Dietary Fiber: 1g; Sugars: 8g; Protein: 28g

6. HEALTHY NUT BLUEBERRY SMOOTHIE | EATING BIRD FOOD

This health nut blueberry smoothie is quick and simple—not to mention super tasty. The coconut gives a little chew to this naturally sweet, slightly nutty drink. Whip one up for your afternoon snack today! Recipe makes 2 servings.

Nutrition (per serving): Calories 223; Total Fat: 8g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 166mg; Carbohydrate: 36g; Dietary Fiber: 8g; Sugar: 20g; Protein: 7g

7. CHICKEN WITH PEANUT SAUCE & SWEET POTATOES | CLEAN EATING

No skillet is required to make this scrumptious chicken tossed with a sweet and spicy peanut sauce. Just pack it into the foil and take it out  to the grill; it’s a no-mess dinner solution. Recipe makes 4 servings.

Nutrition (per serving): Calories: 335, Total Fat: 10g, Sat. Fat: 2g, Monounsaturated Fat: 0.5g, Polyunsaturated Fat: 0.5g, Carbs: 30g,  Fiber: 7g, Sugars: 9g, Protein: 33g, Sodium: 169mg, Cholesterol: 65mg

The post 7 Satisfying Ways to Use Peanut Butter appeared first on Under Armour.

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9 Ways to Lose Weight That Aren’t Just Diet and Exercise

The formula for weight loss is, by now, probably burned into your brain: Exercise more often and eat a healthier diet. But there’s good news if that sounds old hat to you. Sleep, stress levels and even your plate size can affect your weight-loss efforts if you’re doing them the right way. Try these nine strategies to reach your goals faster.

1. EAT (AND ONLY EAT) AT MEALS

When was the last time you had a meal and focused only on the food and the company? If you typically eat while working on a computer, answering texts, watching TV or even reading a book, it’s time to stop. British researchers reviewed 24 studies on distracted eating and found that not only do multitasking eaters consume more at their meals, they eat even more later on. “When you are eating, just eat,” says Mike Roussell, PhD, author of “The MetaShred Diet.” “This will help your body cognitively process the amount of food that you are eating, making you more satiated at the end of the meal.”

2. BUDDY UP

We all get by with a little help from our friends: “There’s nothing like the support of another person to help you reach your goals,” says Keri Gans, RDN, author of “The Small Change Diet.” “You are more likely to hit the gym if you know your friend is counting on you.” And you can also team up to healthy cook meals together, whether you’re cooking for one or the whole family.

3. SHRINK YOUR PLATE

Halving the size of your plate can help you eat 30% less food, according to research by Cornell University’s Food and Brand Lab. The study authors say you naturally serve yourself less with a small plate or bowl.

4. GET YOUR ZZZ’S

Yes, sleep counts in the quest to drop pounds. “Research has shown that the less hours of sleep you get, the more likely you are to make poor food choices in the morning,” Gans says. “When you’re overly tired, those sugar-loaded breakfast options become more desirable.” It may also help to…

5. INVEST IN BLACKOUT CURTAINS

Or at least a sleep mask. Too much light in your bedroom may make it harder to lose weight, according to a 2014 study published in the American Journal of Epidemiology. Researchers looked at the sleep habits and weight of more than 113,000 women over nine years and discovered that women who slept in the darkest rooms were 21% less likely to be obese compared to those sleeping in the brightest rooms. They believe light inhibits the production of melatonin, a hormone that makes us sleepy.

6. KEEP A FOOD AND MOOD JOURNAL

“Writing down everything you eat and the moods you are experiencing throughout the day can definitely be eye-opening,” says Gans. This will help you spot habits, which means you can then take action to change those habits, she explains. For example, you may notice that every time you feel anxious about work deadlines, you grab chips from the vending machine. Find a new habit — like taking a short walk, making a cup of tea or listening to a short meditation — and start doing that every time you’re drawn to those chips.

7. MANAGE STRESS

Stress has been linked to weight gain for years, and a new study suggests a stress-response protein is the culprit. University of Florida Health researchers found that mice under stress produced more of a protein called betatrophin. “Betatrophin reduces the body’s ability to break down fat, underscoring a link between chronic stress and weight gain,” wrote the study’s lead author, Dr. Li-Jun Yang. So do yoga, meditate, take walks outside — do whatever helps you chill when life has you ready to snap.

8. DRINK

Water, that is. In a study in the Annals of Family Medicine, people with higher body mass indexes were more likely to be inadequately hydrated. The study authors say that, in addition to sipping H20, eating produce that is high in water — such as watermelon, cucumber and zucchini — can help you stay hydrated and curb cravings.

9. COOK MORE OFTEN

Yes, cooking takes time, but it’s worth it for your waistline. People who cook most of their meals at home eat fewer calories and carbs, and less sugar and fat than people who cook less — even if they’re not trying to lose weight, Johns Hopkins researchers reported. Those who cooked six or seven nights a week even ate less when they did go out to eat. If you feel lost in the kitchen, take a cooking class or ask a friend who likes to cook to let you be their sous chef for a few days.

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The post 9 Ways to Lose Weight That Aren’t Just Diet and Exercise appeared first on Under Armour.

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How Stem Cells Can Boost Testosterone

Regenerative medicine may have long-lasting benefits for mankind.

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