Blog Posts by FitSugar

POPSUGAR FitnessSource: 15 Ways to Get More Out of Your Gym Time

Whether you're a first-time gymgoer or a dedicated gym rat, chances are there are a few ways you can make your gym time even more effective and efficient. Ready to take your workouts to the next level? Here are 15 tips to help you make the most of your time at the gym.

• Eat Something Before: Fueling your body is key to your performance when you work out, so don't skimp when it comes to your pre-workout snack. You need a mix of simple carbs and a little bit of protein that will give you energy without weighing you down, so try one of our favorite pre-workout snack combinations here. And don't forget to fill up your water bottle before you hit the gym so you stay hydrated throughout your workout.
• Start With Something You Like: After you're warmed up, start your gym routine with the part that gets you most jazzed up. Love doing crunches? Hit the mat before you hit the machines. Love bicep curls? Get lifting first. It'll

Source: Do These 9 Things in Your Kitchen to Lose Weight

The kitchen is the heart of the home, but it's also the place that can make or break you on the weight loss front. If you're on a quest to slim down, do these nine things in your kitchen.

• Make fruits as accessible as a bag of chips: Wash, cut up, and store fruits such as grapes, melon, kiwi, pineapple, and apples in reusable containers in the fridge so they're easy to grab. Make sure they're right up front at eye level so they're the first thing you see when you open the fridge door.
• Prepare a big container of salad: Having a salad before dinner is a great way to fill you up so you eat less of the main course, but preparing a salad every night takes so much time that it's tempting to skip out. Ensure you get a bowl of greens every night by making an enormous bowl of salad at the beginning of the week. You're sure to eat a salad with dinner if it's already made - just scoop out a bowl, top with vinaigrette, and

POPSUGAR FitnessSource: 8 Tips to Help You Get the Best Sleep This Spring

Warmer weather can be great during the day, but when nighttime comes around, seasonal shifts like high pollen counts, stuffy nights, and active evenings can mess with our sleep routine. To make sure you get the right amount of sleep as hot weather nears, read these tips.

• Deal With Allergies: The sneezing, itchy eyes, and runny noses of the season can lead to restless nights. If you notice yourself waking up from allergy symptoms, take a good look at your bedroom: you may need to invest in an air filter or keep pets out. And before you reach for your allergy medication, see if any of these natural allergy remedies help.
• Drink Water All Day: Warmer weather can lead to dehydration, which can disrupt a good night's rest. And since we become even more dehydrated during sleep, making sure you're drinking enough water during the day will keep your sleeping self happy throughout the night.
• Have a Sleep-Inducing Snack: A cup of

POPSUGAR FitnessSource: Lose Weight Now: 10 Quick Calorie-Cutting Tips

In order to lose a pound a week, you need to burn or cut out 3,500 calories. The best way to approach it without feeling deprived is to cut out a few calories here and there throughout your day, making lower-calorie food swaps so your taste buds don't miss a thing. Here are 10 simple ways to reduce your daily calorie intake so you can start dropping pounds right now.

• In Your Bowl: Choose vanilla yogurt (120) over fruit-flavored (140).
• Calories saved: 20
• For Pancakes: Top pancakes with maple yogurt (38) instead of maple syrup (104).
  Calories saved: 66
• For a Morning Thirst Quencher: Eat an orange (62) instead of drinking OJ (112).
  Calories saved: 50
• On Your Sandwich: Smear hummus (23) on your sandwich instead of mayo (90).
  Calories saved: 67
• For Lunch: Make your sandwich on a whole-wheat pita (170) instead of using two slices of whole-wheat bread (220).

POPSUGAR FitnessSource: 27 Ways to Boost Your Metabolism and Torch Fat Today

If you're looking for a way to burn more calories without that much more effort, you've come to the right place. We've got over 25 simple ways you can boost your body's fat-burning potential - without too much effort! Here's how you can boost your fat burn, from starting the day out with a mug of green tea to exercising for just three minutes!

• Snack Before Bed: This isn't a joke. Having a light bite before bed can actually boost your metabolism. Low blood sugar leaves you with less muscle, which makes your metabolism drag, so keep your metabolism cranking with a 100- to 200-calorie bedtime snack, so you can burn calories while you sleep!
• De-Stress: Stress can do more than make you feel crazy - it can actually slow down your metabolism. The stress hormone cortisol is the culprit: when levels are too high, it inhibits your body's ability to burn fat. Take a few moments to breathe deeply or flow through a calming

Source: New to Strength Training? What You Need to Know

You know you want to bounce quarters off your butt, but you've never done a squat in your life. Here's a basic strength-training guide to help get you started.

How to prevent injury: To avoid pulls or strains, meet with a personal trainer or gym staff member to learn proper form. Be sure to warm up before strength training - it's good practice to get in your cardio session first and then move on to strengthening. Always listen to your body, don't let your competitive nature push you too hard, and stop as soon as you feel any pain or your muscles are too tired to do the moves correctly.

How much: Whether you're using dumbbells, a machine, kettlebells, medicine balls, or a resistance band, you don't have to choose the lowest weight when starting. Choose a weight that is hard enough to make you feel like you're working, but not heavy enough to disrupt proper form. You'll know it's the correct amount when your muscles fatigue after

Source: How to Enjoy Carbs and Still Lose Weight

If you're a carb queen, losing weight on a bread-, pasta-, and muffin-free diet is just not happening. Have no fear - going carbohydrate-free isn't the only way to lose weight. Follow these eating tips that allow you to enjoy your favorite carbs and still drop pounds.

• Timing matters: Studies show that it's better to eat more calories at your midday meal than at dinner, so enjoy your carbs then. Go for a bowl of pasta salad, a sandwich made with whole wheat bread, or rice and beans, and you can even follow it with an oatmeal cookie. Then at dinner make your plate mostly about protein and veggies with a small serving of carbs.
• Choose wisely: The right carbs are nutrition powerhouses, so be sure to eat complex carbs that are as close to nature as possible. Munch on fiber-full whole grains like oats, barley, and quinoa, and go for pasta and bread made with whole grain flour. Limit the refined carbs like white bread, bagels,

Source: 8 Ways to Boost Your Immunity and Prevent Bugs

If it feels like you're constantly battling a cold, a weakened immune system might be to blame. Making a few changes to your lifestyle can help strengthen your body's ability to fight back against pesky germs and keep you feeling healthy.

• Drink green tea: Green tea can help you lose weight and de-stress, but it has also been linked to preventing the flu. In a study, Japanese children who drank green tea six times a week were less likely to catch a bug than their peers.
• Work out consistently: According to the American College of Sports Medicine, people who exercise on a regular basis report fewer colds than their inactive peers. Studies have shown a 25 to 50 percent decrease in sick time for people who take part in moderate exercise for at least 45 minutes most days of the week.
• Promote positivity: When you're feeling down and negative, you might be doing more harm to your body than you realize. Keeping