To melt away fat and build new muscle, you need to pack your body with so much good nutrition that it forgets about the junk calories out there and instead starts to build and maintain new muscle and shed flab. Here are a few simple rules to get you started. Consider them pledges-pledges to yourself. And you'll be amazed at just how easy they are to trick yourself into following. But more amazingly, once you know them, you'll realize that sticking to them every single day isn't even necessary. They're laws, sure, but so's the speed limit. And when's the last time you drove all the way to Grandma's house going 55?
"I Will Eat Protein With Every Meal and Every Snack"
Muscle doesn't come simply from lifting weights or hauling groceries up the stairs. Eating protein triggers muscle growth. In fact, every time you eat at least 10 to 15 grams of protein, you trigger a burst of protein synthesis. And when you eat at least 30 grams, that period of synthesis lasts about 3 hours-and that means
Blog Posts by The Editors of WOMEN'S HEALTH
To melt away fat and build new muscle, you need to pack your body with so much good nutrition that it forgets about the junk calories out there and instead starts to build and maintain new muscle and shed flab. Here are a few simple rules to get you started. Consider them pledges-pledges to yourself. And you'll be amazed at just how easy they are to trick yourself into following. But more amazingly, once you know them, you'll realize that sticking to them every single day isn't even necessary. They're laws, sure, but so's the speed limit. And when's the last time you drove all the way to Grandma's house going 55?Read More »from Trick yourself slim
- The Editors of WOMEN'S HEALTH | Healthy Living – Thu, Mar 10, 2011 1:37 AM EST
Just because you're not vying for 20-inch biceps or thunderously strong thighs like the muscle heads in the gym doesn't mean you should shun the weight room. Lifting weights gives you an edge over belly fat, stress, heart disease, and cancer--and it's also the single most effective way to look hot in a bikini. Yet somehow women are still hesitant: Only about a fifth of females strength train two or more times a week.
Here are 6 reasons you shouldn't live another day without hitting the weights.
1. You'll lose 40 percent more fat. If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups--no exercise, aerobic exercise only, or aerobic exercise and weight training-- they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn't pump iron. Why? The lifters' loss was almost pure fat; the others lost fat and muscle.
Other research on dieters who don't lift shows that, onRead More »from 6 Reasons to ditch your fears about lifting weights
Most women spend time and money pampering their faces but blow off their body skin. And legs especially don't take kindly to the diss. Over time they fall victim to damage thanks to "genetics, hormones, childbirth, sun damage, standing too much, and sitting too much," says dermatologist Anne Chapas, M.D., of the Laser and Skin Surgery Center in New York City. Make your legs look instantly sexier this way:
SMOOTH OUT CELLULITE
Dimples on your cheeks are cute. But dimples on your butt cheeks? Maddening! "Fat is organized into chambers that are separated by strands of fibrous connective tissue. When fat pushes through the bands, you get puckering and bulging. Think of how a mattress looks--that's cellulite," says Heidi Waldorf, M.D., director of Laser and Cosmetic Dermatology at the Mount Sinai Medical Center in New York City.
De-puff. Fluid buildup exacerbates the cottage-cheese look (it increases the fat bulge between the fibrous bands), so "stay away from anything thatRead More »from Age-proof your legs
Sour-cream dip? Really? Enough with the empty calories, excess fat, and boring taste already. For this weekend's celebrity-watching extravaganza, whip up party fare that wins in both the taste and health categories. These 17 low-fat, high-style party foods taste gourmet and are about as easy to make as tearing open a packet of onion soup mix. Bonus: Almost all of low-fat appetizers can be made 24 hours or more in advance--so you can spend your pre-party afternoon making yourself look appetizing.
Stacked Crackers Paired with the right crispy base, a medley of carefully matched ingredients makes for a bite-size flavor bomb.
1. On top: Tipsy Mexican BeansRead More »from 5 Healthy Oscar party appetizers
The base: Tostitos 100% White Corn Scoops
In a medium skillet, heat 1 Tbsp extra-virgin olive oil, 1 Tbsp jarred minced garlic in oil, 1 tsp ground cumin, and 1 tsp oregano over low heat until sizzling and fragrant. Stir in 1 can (15.5 oz) pink beans (drained); salt to taste. Increase heat to medium-low. Add 1/4 c
If weight loss came in a pill, the list of side effects might include "May cause shortness of cash" and "Some users experience a loss of friendships." After all, that's what happens when you spend half a paycheck on healthy food and pass up happy-hour invites so you can avoid the bar snacks. And those side effects aren't just misery inducing, they're self-defeating too: The Centers for Disease Control and Prevention found that people who turned these pitfalls into excuses were up to 76 percent less likely to lose weight than those who figured out ways around them. This advice will help you battle the bulge without missing a beat of your life.
Lose Weight, Not Friends
Ever notice that the day you announce you're starting a new diet, your friends go AWOL? Here's why: Cutting calories causes your level of serotonin (a feel-good brain chemical) to nosedive, leaving you cranky and unpleasant to be around.
To keep your serotonin levels in check, figure out how many caloriesRead More »from 5 Diet rules you can actually follow
- The Editors of WOMEN'S HEALTH | Healthy Living – Thu, Feb 10, 2011 6:19 PM EST
With all the daily food choices we have to make, there isn't much time to spend weighing the options that directly affect our health, weight, energy level, and taste buds. But look at it this way: Each of these decisions is a new opportunity to do right by your body. And to help you out, we have some answers directly from a definitive new source by our brother magazine: The Men's Health Big Book of Food & Nutrition.
Q: If my options are a cheeseburger, a hot dog, or a slice of pizza, which should I eat?
Clearly there's some room for debate about these American staples, as hundreds--if not thousands--of varieties exist. It comes down to your choice of toppings: The more high-fiber veggies you can include, the better. For that reason, your best option is probably a slice of pizza loaded with a combination of vegetables like bell peppers, broccoli, and salad greens. It's not a perfect meal--the carbs in the crust will likely be the refined variety--but the pile of produce onRead More »from Is turkey bacon really better for you? and other tricky nutrition questions
Today you can self-test for everything from high cholesterol to chlamydia. And as wait times for doctors' appointments grow longer, it's tempting to turn to the drugstore aisle instead. But should you really go for a DIY diagnosis?
The Test: CholesTrak Total Cholesterol Testing Kit, $20, at drugstores
How It Works
A thermometer-style device scans a drop of your blood and displays your total cholesterol number within 15 minutes.
The Second Opinion
Getting a respectable result may lull you into a false sense of security, says cardiologist Nieca Goldberg, M.D., director of the Women's Heart Center at New York University Langone Medical Center. Even if you have a high level of HDL ("good") cholesterol, elevated LDL (the "bad" kind) can still put you at risk for heart disease.
The Test: Home Access HIV-1 Test System: $44, homeaccess.com
How It WorksRead More »from DIY health tests: should you or shouldn't you?
People take pride in their hometowns. They flaunt sports-team regalia, boast about the best burritos west of the Mississippi, and claim they throw the biggest party on earth (woo-hoo, Mardi Gras!).
But we think the ultimate bragging rights belong to the residents of these 5 places where it's pretty damn great to be a woman. In our third-annual survey, we teamed up with Men's Health to find out how 100 U.S. cities ranked in 35 categories, including cancer rates, the number of women hitting the gym, and more.
And even if your town got trounced (scroll down for the list), relax. Here are some tips on how to live well, from the cities that rated the highest.
FIND A GREAT GUY: Plano, TexasRead More »from The best and worst cities for women
With 139 single men for every 100 available women, this town is great for women's hearts, in every sense. Studies show social interaction cuts the risk of cardiac woes because "companionship reduces stress levels, which then lowers your chances of developing heart disease," says New
- The Editors of WOMEN'S HEALTH | Healthy Living – Tue, Jan 11, 2011 8:00 PM EST
Transformers. The word may conjure up big-screen images of giant robots sent from outer space to save the world, but it can also be used to describe people--perhaps not ordinary ones, but certainly earthly people who have cultivated a talent for inspiring positive change in others. In this month's issue of Women's Health we feature six such transformers. They've shared their most effective, body-sculpting, pound-shedding secrets with the magazine-and we're giving you a sneak peek from one of those fitness phenoms, Bob Harper of NBC's "The Biggest Loser." So whether you want to make big physical changes this year, or just want to trim and tone what you've already got, prepare to be inspired.
BOB'S TOP TIPS:
1. Practice the sun salutation. This isn't just for yogis--it's a total-body move that strengthens every inch of you. Do them fast to raise your heart rate.
Learn a Yoga Sun Salutation: Watch Our DemoRead More »from Tough-love trainer Bob Harperâ€™s top fitness tips
2. Work in intervals. For the fastest and best results, add
It's no secret that many women will go to nutty extremes to trim off a few pounds-especially this time of year, when we're feeling the guilt hangover of holiday indulgences. Still, when I heard that a study in the journal Obesity found that one in 20 women would rather give up a limb-a limb!-than be obese, my jaw hit the floor
I blame the recent proliferation of trendy detox diets that promise miraculous results. Who can resist the allure of a quick fix ? The truth is, most cleanses are an unhealthy formula of minimal calories, accompanied by dangerous diuretics that flush your body of important nutrients. Sure, that may result in weight loss-but not the lasting kind you want. You may end up losing water weight (or worse, muscle mass) instead of fat. Plus, there's no science to back up the claims that these diets are actually "detoxifying."
What science does confirm: Your liver, kidneys, and gastrointestinal system have the power to detox all on their own. That's why Women'sRead More »from A cleanse that isnâ€™t crazy