Get Fit Challenge 5: A Reader's Treadmill Workout

I really enjoy walking or running outdoors, but it's been way too cold here in VA for outdoor workouts so I've been a gym rat for the past few months. Here's one of my recent treadmill workouts. I like it because it switches from walking to running and also changes inclines, keeps your mind busy, and goes by faster than if you were doing the same pace for 40 minutes. 

Enjoy!
Share your latest workout (cardio, strength training, warm-up) in our Get Fit For 2011 challenge group to enter to win a $100 Nike gift card and a chance to win our grand prize — a four-day fitness boot camp in LA! 

http://www.fitsugar.com/20-Minute-Incline-Treadmill-Workout-13881715

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From the Community: Beat Boredom With This 40-Minute Treadmill Workout

Caught in a rut on the treadmill? FitSugar reader FitFabCities has created a 40-minute treadmill workout that is certain to get you excited about the gym again!

I'm not afraid to say it: I love the treadmill. I know, I know, my fellow runners out there probably gasp in horror at the thought of spending even 30 minutes "running but going nowhere," but I love it. I love staying dry, I love watching TV, and I really love being warm.

That said, I am willing to admit it can get a wee bit  boring if every time you hop on the old treadmill, you hit your regular three to five miles. Well that's why I love this workout; you'll be changing speeds, inclines, even directions every minute, so there is no chance you'll get bored. After all,  keeping your mind and body guessing is the best way to keep seeing results!

See this interval workout (and get a printable copy) after the break!

Here is how it works:

• You'll warm up and alternate fast and medium running speeds every minute while also increasing your incline. Great treadmill bonus: you can add hills whenever you like.
• Then you'll recover and move onto a section where you jog backwards and shuffle sideways on the treadmill. Tip: make sure you hold onto the arm rails until you get the hang of this exercise. (I loveit since it's great for toning the back of the legs and outer thighs).
• Rest and catch your breath, then it's onto alternating sprints and recovery jogs.

The 40 minutes will fly by and if you're not already a treadmill convert, hopefully this workout will help you on your way! Happy running!

http://www.fitsugar.com/40-Minute-Treadmill-Workout-20803882

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Why You Aren't Toning Up With Strength Training

We are pumped to share one of our fave stories from Self here on FitSugar!

If you aren't seeing the results you want and you know you're putting in the effort, it might be because you're not getting the most from your strength training workouts. Tempo is an oft overlooked, but pivotal aspect to toning and strengthening muscles.

Tempo is the pace or speed at which you move through the reps of the exercises. "Most people do not pay attention to tempo for one of two reasons; either they are trying to do too much weight and need to use momentum (to create the movement) or they are in a hurry and rushing through their exercises," says strength training expert Tim Bishop M.S., C.S.C.S., owner of sports performance facility, PerformFit and author of the new book Stronger Legs & Lower Body (Human Kinetics, 2011).

Next time you're at the gym, try this tempo timing trick Bishop shared: generally, you should count about four seconds on the down (or eccentric phase), and about two seconds on the up (or concentric phase).

Learn more about tempo after the break!

So why is tempo so important? "Proper pacing is important for maintaining correct technique," Bishop says. When thinking about the tempo of your exercise, there is the exercise's movement and its negative (i.e. the downward part of a bicep curl). Don't rush through either movement and keep muscles engaged the entire time instead of passively lowering weights, to maximize your workout's efficiency (meaning majorly toned muscles). "The down phase, or the negative, should be the focus. This is the phase of the movement that develops the most strength," Bishop says.

While Bishop notes a faster pace could be appropriate when training for explosive power, for most gym sessions, a slow, controlled tempo will ensure targeted muscles are engaged and reduce the risk of injury. "Proper tempo will work the targeted muscle much more effectively. Momentum will draw in other muscles of the body to help with the movement and will not focus on the involved muscle(s) attempting to be trained," he says.

http://www.fitsugar.com/Im-Building-Muscle-When-Strength-Training-20752003

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What's Your Favorite Way to Strength Train?

Any comprehensive workout routine includes a few days of strength training, for good reasons. Having more muscles helps you burn more calories, not to mention the fact that a good set of muscles help your body look its defined best. When it comes to choosing how you tend to your muscles, the possibilities are endless.

For me, having a trainer was a good way to learn how to use machines and other equipment at the gym. When I'm not using those on the gym floor, I take a class at my gym that mixes cardio and strength training, and I occasionally take yoga on the weekends to build muscle while increasing my flexibility.
What about you? Whether you pump iron or are a Pilates master, what's your favorite way to strength train?

http://www.fitsugar.com/Whats-Best-Way-Strength-Train-20661701

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4 Don'ts For Your Next Breakfast

When it comes to meals, breakfast is the champ. Instead of grabbing a muffin at the coffee shop to fuel your day, give the mealtime the attention it deserves. Here are four don'ts for the most important meal of the day.

Don't skip it: Eating breakfast helps jump-start your metabolism after it slows down during your sleep. Not only that, but eating breakfast is an important tool in maintaining weight loss. So don't wait until lunch to nosh; eat a filling, healthy meal early in the day to keep your energy up, brain on, and weight loss goals in check.

Don't delay: The best time to eat breakfast is within an hour of waking up, so don't delay! Unless, of course, you are working out first, in which case you should make sure you fuel up with a pre-workout snack before you go (read our tips for choosing a pre-workout snack here). Afterward, be sure to eat a protein- and carbohydrate-filled breakfast 30 minutes to two hours after a workout in order to fuel your body the right way.

Read on for more breakfast don'ts.

Don't forget the fiber (and protein): Filling up on fiber and protein helps keep you full long into the morning. Instead of grabbing a sugary pastry, which can only leave you feeling hungry sooner, not to mention cranky and sluggish, eat a breakfast high in fiber and lean protein. Try these five low-sugar breakfast ideas that are full of protein and fiber.

Don't go caffeine overboard: It's been proven that a cup of coffee a day can do a lot — like reduce risk of diseases and help your memory — but you shouldn't drink too much. Stick to a cup or two a day to keep from feeling jittery, anxious, or developing high blood pressure. If breakfast is normally a two-cup affair, try switching your second cup with antioxidant-loaded green tea instead.

http://www.fitsugar.com/What-Eat-Do-Breakfast-20626863

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3 Good Reasons to Work Out in the Morning

Now that you've reaped that extra hour of sleep over the weekend, you may be annoyed at the fact that the end of daylight savings means that your days seem so much shorter. But instead of wasting that extra hour of morning sunlight still in bed, here are three good reasons for switching your workout to take advantage of the early morning daylight.

You may burn more calories: Research has shown that morning exercisers tend to work out harder and longer than afternoon or evening exercisers. It may be just in their personality, but scheduling has a lot to do with it, too — you're more apt to spend more time on your workout, and you may be more energetic and alert at the beginning of the day.

You'll get it out of the way: Constantly deciding between after-work plans or a trip to the gym? Can't stand a lunch workout because of the post-workout beauty routine? By working out in the morning, you won't have to think about schlepping gym bags to and from work or figuring out a time to shower before fancy dinner plans.

You'll stick to it: If you exercise in the morning, you are more apt to keep with your routine. That's because there's usually no reason to reschedule; you'll finish your workout before your day officially starts, and there's nothing like an exceptionally trying day at work to make you want to skip.

A.m. exercise may not work if you're not a morning person, but when we asked, many of you said you would be getting up early to work out in the morning. Tell us why you get up early to exercise! 

http://www.fitsugar.com/Why-You-Should-Workout-Morning-20331057

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500 Calories a Day? The 3 Worst Fad Diets of 2011

From The Tapeworm Diet to The Baby Food Diet to the Cookie Diet, we've witnessed some truly bizarre weight-loss fads over the years.Thankfully, according to the Calorie Control Council's list of the top 5 diet trends for 2011, this year, the focus will shift away from extreme or restrictive diets and onto sustainable lifestyle changes that incorporate healthy eating and exercise habits.

That said, those fad diets will still be around to tempt you. Here are three you're likely to be SPAM-ed about in 2011, and why you should avoid them:

Paleo Diet
Just as it sounds, this diet insists that you should only eat foods that our Paleolithic ancestors indulged in. This includes meat, fish, shellfish, eggs, non-starchy veggies, root veggies, herbs, spices and some fruit and nuts.
Why We're Not Sold While this diet does focus on some healthy options, it also gongs some of our favorite nutritious foods including grains like wheat and quinoa; dairy; legumes and seed-based oils. That means you're cutting out low-fat cottage cheese and low-fat Greek yogurt (calcium), lentils and black beans (a dietician's best friend!), whole-grain carbs and heart-healthy oils. Sure, our bodies weren't originally designed to eat these foods, but we'd like to think we've evolved quite a bit since then.

Learn about two more diets to avoid.

HCG Diet
You take the HCG (yep, the same hormone your body cranks out when you're preggo) for 26 days while eating just 500 to 700 calories and cutting out exercise.
Why We're Not Sold Hormone injections and/or drops and calorie restriction? Well, duh, you'll lose some weight. But it's definitely extreme, not sustainable and potentially dangerous. HCG injections can trigger ovarian cysts and blood clots and can make you more fertile (hello, surprise pregnancy). And no exercise? That's an automatic red flag that there's nothing healthy about this plan. Steer clear, ladies!

Cleansing
As SELF has reported, cleanses and detox diets are all the rage. From chugging maple syrup and cayenne concoctions to buying into fancy juice delivery services, the idea of limiting yourself to a regimen of liquids to flush out toxins has taken off big time. With celebs like Salma Hayek continuing to swear by them — she recently told US Magazine that she's been doing juice cleanses for 15 years — liquid diets will continue to throw around weight-loss promises in 2011.
Why We're Not Sold When SELF's reporters dug into this trend, they found that docs and dietitians agree that detoxing can lead to disordered eating and may ultimately make you fatter. A lack of nutrients can make your body eat into muscle for energy, slowing your metabolism. It becomes harder to burn calories because your body conserves what little energy it gets, explains Peter Pressman, M.D., an internist with the U.S. Navy Medical Corps and a fellow of the American College of Clinical Nutrition. And about the theory that this somehow flushes out toxins? "Clinical evidence shows that the notion of a nutritional scrub is nothing more than highly profitable fiction," he says. We'll trust that our liver and kidneys can handle the job just fine.Have you ever tried a crazy fad diet?

http://www.fitsugar.com/Three-Fad-Diets-Avoid-From-Self-Magazine-13202704

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