I'm sure we've all heard these common workout myths before. Read on to see the truth (the answers might surprise you!) and get tips on how to make your workouts better and more efficient.
1. Myth: Cardio is best to burn fat.
Truth: While cardio burns more calories than resistance training during your workout, lifting weights torches more fat overall. In a study published in The Journal of Strength and Conditioning Research, women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than those who skipped the weights. The more muscle owned, the more fat burned.
2. Myth: Lifting weights will make you bulky.
Truth: Muscle hypertrophy (growth) occurs very slowly over a period of weeks, months, and years. I've heard people say that after they started lifting weights, they grew so much muscle that their jeans felt uncomfortably tight and too small. While that may be true, strength training is not the cause. Because muscle is
Blog Posts by SHAPE magazine
I'm sure we've all heard these common workout myths before. Read on to see the truth (the answers might surprise you!) and get tips on how to make your workouts better and more efficient.Read More »from 5 Common Muscle Myths— Busted!
- SHAPE magazine | Healthy Living – Fri, Oct 7, 2011 5:04 PM EDT
We hear so much about America's expanding waistlines and cancer trends that it's nice to get some good news every once in awhile! According to the U.S. Department of Health and Human Services (HHS), Americans are living an entire year longer than they were a decade ago because fewer people are dying from breast cancer, colon cancer, prostate cancer, heart disease and HIV.
The U.S. life expectancy increased to 77.8 years from 76.8 years in the last decade, according to the HHS' HealthyPeople 2010 report, the government agency's goals and program to improve the health of Americans. Other positive findings from the report include reducing the rate of tobacco use.
RELATED: Are Jobs to Blame For Obesity?
Where did the U.S. not do so great on its HealthyPeople 2010 goals? Obesity, diabetes, lack of physical activity and health disparities all came short. Despite this, the report states that these issues are much moreRead More »from Good News! Americans Are (Kind Of) Healthier Than We Thought!
- SHAPE magazine | Healthy Living – Fri, Oct 7, 2011 4:55 PM EDT
By Mike Roussell, PhD, SHAPE diet doctor
We got the diet doctor to answer all of our questions about the benefits of consuming fish oil supplements vs. fresh fish and whether or not there's really a difference (and why it's not the same with flaxseed oil).
The health benefits of taking fish oil supplements are the same as what you get from eating essential fatty acids in fish. According to a 2007 study conducted by world renown omega-3 expert Dr. Bill Harris, your body absorbs the two healthy fats (EPA and DHA ) found in fatty fish and in fish oil supplements in a similar fashion, regardless of how you get them (eating vs. supplementation). This is great news for people who dislike fish or don't eat a lot of fatty fish.
RELATED: What Are the Benefits of Juicing?
Flaxseed, on the other hand, is a different story. The omega-3 fat found in flaxseed, alpha-linolenic acid (ALA), is known as a short-chain omega-3 fat, while other omega-3 fats like EPA and DHA (I won't bore you withRead More »from What are the Benefits of Fish Oil Supplements for Women?
Most of us would prefer to have less fat and more muscle. But there's one type of fat that researchers have been studying for it's fat-burning potential: brown fat. In fact, because brown fat is full of blood vessels and mitochondria, it's very good at converting calories into energy - thereby helping to prevent obesity. Fat that burns fat? Oh, the interesting irony!
RELATED: Interesting Facts About Fat
In order to curb the growing obesity epidemic, researchers have been trying to learn more about brown fat. According to ScienceDaily, scientists used to believe that brown fat disappeared after infancy, but recent advances in imaging technology led to its rediscovery in adult humans. And now there's more information they've garnered: a hormone that activates brown fat in mice. Called orexin, the hormone is produced in the brain and an deficiency of orexin has been associated with obesity.Published in the journal Cell Metabolism, researchers studied mice that were geneticallyRead More »from New Hormone Helps Burn Fat, Beat Obesity
We all feel better after a good night's rest. But when we're learning something new - whether it's at work or at school - sleep is even more important than we ever realized. According to researchers at Michigan State University, sleep may actually be a time when some of us learn. Going beyond just processing different information, the researchers believe sleeping may be a new unconscious form of memory.
RELATED: The Best Foods for Deep Sleep
Published in the Journal of Experimental Psychology: General, scientists speculate that this type of learning may be totally different than the traditional memory systems that have been studied. After looking at 250 people, researchers found that people varied greatly in their "sleep memory" ability, with some having memories that improved dramatically while others didn't - even when people slept the exact same amount.
Researchers go so far as to tell ScienceDaily that thisRead More »from Learn While You Sleep
You've been planning your wedding for months, poring over every detail, and the big day's finally arrived! If you're looking to feel your best (and what bride isn't?), make sure not to skip any meals--you'll need your energy! Read on for the best five foods to eat on your wedding day to keep you feeling energized and full.
1. Best food for all-day energy: Oatmeal
An important part of feeling your best on your wedding day is to eat the right food so you're not on an emotional roller coaster, says Keren Gilbert, RD, founder of Decision Nutrition.
The goal is to fuel your body with food that lets blood-sugar levels rise slowly, stay even for a long period of time, and go down slowly. A great way to do this is to kick off your big day with a bowl of oatmeal. "It contains soluble fiber to slow the absorption of glucose from food in your stomach, which keeps your blood-sugar levels steady.
2. Best food for your sex drive: OystersRead More »from The Best Foods to Eat On Your Wedding Day
For a hotter wedding night, consider snacking on
It's well known that women live, on average, five to 10 years longer than men. But why? While scientists have long believed differences in lifestyle was one reason why, new research has found that something else may be working in women's favor: the X chromosome.
RELATED: Women Drinking More Often
Published in BioEssays, the research hones in on microRNA, which are tiny strains of ribonucleic acid that tell our genes what to do or not do. After mapping out all of the microRNA in both humans and mice, researchers learned that these tiny stains play a large role in the immune system's ability to ward off infections and cancer.
Because much of this microRNA is found on the X chromosome - and because women have two X chromosomes while men have one X and one Y chromosome - researchers say women may simply be genetically programmed to be healthier. Talk about girl power!Read More »from Why Women May Live Longer Than Men
What's a wedding without drinks? If you're planning your wedding and are looking to put a special touch on all the details, why not try these three healthy cocktails? Designed by celebrity wedding planner Andrea Correale, each of these delicious cocktails is guaranteed to keep people talking for years to come!
1. Fruit salad cosmo:
1 oz Vodka
1 ½ oz banana liqueur
2 oz cranberry juice
1 oz apple juice
Directions: Shake well with ice and pour into a martini glass; garnish with an apple slice.
2. Pomegranate cocktail: Pomegranates aren't just a superfood; they taste delicious, too! Put them in a cocktail and you can get your drink on (responsibly, of course!) while you soak up some cancer-fighting antioxidants.
1 ½ ounces vodka
1 oz honey
½ oz. fresh lime juice
½ oz pomegranate juice
Directions: Shake all ingredients in a cocktail shaker with ice. Strain and pour into a chilled martini glass.
3. Vodka ginger lemonade: This lemonade is forRead More »from 3 Delicious Wedding Cocktails
By SHAPE Diet Doctor, Mike Roussell, PhD.Read More »from What Are the Best Supplements for Women?
Getting enough minerals and vitamins is important, but but we wondered: Is it more important to take vitamins and supplements, or is it better to focus on eating nutrient-dense foods? Which vitamins and supplements are most important for women? SHAPE's diet doctor, Mike Roussell gives us the low-down on vitamins and minerals:
You should always focus on eating nutrient-dense foods; however there is a place for smart supplementation of vitamins and minerals in your diet. Whole foods should be the cornerstone of your healthy diet, as this is the most effective way to get the vitamins and minerals your body needs. Nature has perfectly packaged many foods to contain vitamins, minerals, and other nutrients that are complimentary to one another. Some vitamins come in several different forms, and it is usually only through eating whole foods that you'll take in every version. For example, there are eight different forms of vitamin E, but synthetic
Whether it's working out, homework, eating healthy, or housework, everyone has something they have a hard time motivating themselves to do, especially when the latest episode of Hoarders is sitting in your Hulu queue. (Although that right there might be motivation enough to clean out that closet you've been meaning to get to since last winter.) There are many different ways to get inspired, but what if someone offered you cold, hard cash to knock things off your to-do list? A new website, DailyFeats.com, is doing just that.
Here's how it works: You check-in every time you accomplish a daily feat-usually something that people don't naturally want to do like "!running," "!eatyourgreens," or "!talkingtoakid" -and then you get points for each feat you accomplish. You can set up your list on the site and then go there or use your smartphone to mark it as completed. Feats are worth anywhere from one point (!hugsomeone) to 50 points (!climbamountain). To earn more points, you can signRead More »from What if You Got Paid to Make Healthy Choices?