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RUNNING more.
RUNNING more.
15Don’t Cheat on Your Diet
Just Because YouWorked
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Out.Many peoplemake themistake of believing that a workout is a license to gorge. The fact is, you can’tmake sub- stantial changes to your body composi- tion by neglecting exercise or healthy eating. It can’t be one or the other— dieting without exercise won’t get the job done either. Sometimes you can domore harmthan good. Research published in the Archives of Internal Medicine found that dieting without exercise can reduce bone density and increase your chances of fractures and osteoporosis. So have a plan for both.
16UseWeightsYouCan
Handle. This ismore of a prob-
lemformen,who don’twant to look like weaklings in the gym. Listen, fellas: Nobody’swatching, especially the oppo- site sex.They don’t care if the number on your dumbbell is 10 or 50.Women also need to keep inmind exercise formand range ofmotion. Invest in an exercise book or ask for help froman exercise pro. Also, don’t use an exercisemachine you’re unfamiliarwith until you see it demon- strated properly.Ask a trainer in your club for assistancewhen you’re unsure.
17Try Cardio in the Morning.
After the eight-hour fasting state
of sleep (and it should be eight hours), your body is primed for fat burning. When you performcardio on an empty or a nearly empty stomach shortly after waking, you have lower amounts of glu- cose in your blood, and lower glycogen levels in yourmuscles and liver, so your bodymust turnmore quickly to stored fat for energy. Andmany people find that doing their training in themorning makes their daymore satisfying and increases energy for work.
18Eat Foodswith LowEnergy
Density. The energy den- sity of food means calories
26 IHRSA | wwwheal
thclubs.com
per gram. Fat has nine calories per gram, and is the highest-density nutri- ent (protein and carbs each have four calories per gram). Low energy-density foods include fruits, vegetables, soups and low-fat dairy products. That’s why eating a bowl of soup before a meal works so well in reducing caloric intake. If you cut that plate of pasta in half but double your portion of broccoli, you’ll be full but with far fewer calories consumed.
19Don’t Overdo It. While exer-
cising is one of the best things
you can do to combat stress, you can overtrain and create an energy deficit. It’s OK to take a day off to recharge. And always make sure to refuel after working out.Don’t starve yourself or make your eating plan so restrictive that you’re always hungry. An occasional lapse shouldn’t lead to a surrender of your commitment to a healthy lifestyle. Take it in stride and remind yourself that you’re only human.
20Don’t Stop Exercising!
Some people actually believe
that as you get older, it’s not age-appro- priate to be seen in a health club. Nonsense! Exercise should be a lifetime commitment because it delivers a lifetime of benefits to your physical andmental health. And the corollary to “don’t stop” is true too: It’s never too late to start. If you’re still breathing, you should be exercising, even if you’ve never done it before. Exercising regularly is the best decision you canmake. �
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