The Power of a Daily Bout of Exercise By GRETCHEN REYNOLDS


This week marks the start of the annual eat-too-much and move-too-little holiday season, with its attendant declining health and surging regrets. But a well-timed new study suggests that a daily bout of exercise should erase or lessen many of the injurious effects, even if you otherwise lounge all day on the couch and load up on pie.

To undertake this valuable experiment, which was published online in The Journal of Physiology, scientists at the University of Bath in England rounded up a group of 26 healthy young men. All exercised regularly. None were obese. Baseline health assessments, including biopsies of fat tissue, confirmed that each had normal metabolisms and blood sugar control, with no symptoms of incipient diabetes.

The scientists then asked their volunteers to impair their laudable health by doing a lot of sitting and gorging themselves.

Energy surplus is the technical name for those occasions when people consume more energy, in the form of calories, than they burn. If unchecked, energy surplus contributes, as we all know, to a variety of poor health outcomes, including insulin resistance — often the first step toward diabetes — and other metabolic problems.

Overeating and inactivity can each, on its own, produce an energy surplus. Together, their ill effects are exacerbated, often in a very short period of time. Earlier studies have found that even a few days of inactivity and overeating spark detrimental changes in previously healthy bodies.

Some of these experiments have also concluded that exercise blunts the ill effects of these behaviors, in large part, it has been assumed, by reducing the energy surplus. It burns some of the excess calories. But a few scientists have suspected that exercise might do more; it might have physiological effects that extend beyond just incinerating surplus energy.

To test that possibility, of course, it would be necessary to maintain an energy surplus, even with exercise. So that is what the University of Bath researchers decided to do.

Their method was simple. They randomly divided their volunteers into two groups, one of which was assigned to run every day at a moderately intense pace on a treadmill for 45 minutes. The other group did not exercise.

Read the rest here:

20 Ways to Burn 500 Calories by Tom Kelso


Many of you are seeking ways to lose fat. You also know the most solid approach to this is to create a calorie deficit so your body can better tap into adipose fat storage sites. In essence, if you take in fewer calories than you expend, you’ll lose weight. If done properly and while using resistance training, muscle tissue will remain, and it will be your stored body fat that exits the body and facilitates that desired defined appearance.

Calories in versus calories out. It’s simple to understand, but often times difficult to do. Because it’s difficult, what is the sensible approach to take?

Calories In

90% of it comes down to discipline. Eschew those bad calories (processed food) and go with nature’s gifts: vegetables, fruits, grass-fed meats, beans, and plain H2O in relative proportions. If it comes out of a box, is microwave-ready, or processed otherwise, it’s a red flag. It’s true that over-consuming any food can lead to a calorie surplus and result in fat weight gain, but going with a natural approach will make your efforts a bit easier.

Calories Out

Knowing that calorie intake is paramount in the fat loss goal, what type and amount of exercise can you add to the equation? Exercise helps, but it remains significant relative to fat loss. All things considered, the old adage is true. You cannot out-exercise a poor diet.

Running on a treadmill at a 10:00-per-mile pace for 45 minutes burns approximately 500 calories for a 140-pound person. If you then go home and eat two slices of a fourteen-inch, regular crust pepperoni pizza, you’ll consume 596 calories. Train for 45 minutes and ruin that with ten minutes of pizza eating. Is it worth it?

How to Burn 500 Calories

Again, discipline is the key element. If you truly want it, you’ll do it. If you don’t, then pay the price. If you do want it, what follows are activity suggestions that burn approximately 500 calories based on your body weight. You can implement them into your training or, at the least, make you aware of the impact of activities and their approximate calorie burn.

Incinerating 500 calories (based on various calculator averages):

Read the rest here including the chart:

The 5 Most Common Pitfalls To Success by Nathalie Chantal de Ahma


How many times have you already dreamed about big time change?

For example, have you ever wanted to eat better? Be more positive ? Increase your energy levels? Decrease your stress levels? Live more healthily overall?

I bet you have.

And how did that go – honestly?

Yes. That’s what I thought.

But you know what? You are not alone. Every year hundreds of thousands of people all have the same dream. They want to change their life BIG time and they have incredible ideas and goals.

Unfortunately, many of them fail.

Damn it! Aren’t we meant to succeed?

Of course we are. And we will!

We just have to keep on keeping on avoid the most common pitfalls:

Pitfall # 1: Ignorance