If you want to start a new exercise regime in order to lose weight, you probably find yourself wondering what exercises burn the most calories.  I don’t blame you, nowadays time means money, and we don’t want to waste time doing a workout that doesn’t burn many calories. I myself like to partake in time-effective exercises, meaning ones that burn the most in the least amount of time. In this blog post, I will provide you with a list of exercises and how many calories one may burn per hour doing them.

HOWEVER, only use this list to see which workouts burn more, and which ones burn less. You should not use this to see how many calories you will personally  burn. This is because the number of calories you burn depends on a lot of different factors, including your weight, conditioning level, metabolism, workout intensity, and even your sex.

Amount of calories burned every hour for 155lbs. person (roughly!):

RUNNING  (10 min mile)                                                   704 CALORIES

SWIMMING (breaststroke)                                             704 CALORIES

JUMPING ROPE (moderate)                                          704 CALORIES

YOGA (Vinyasa)                                                                      594 CALORIES

CYCLING (moderate- 12-14 mph)                                  563 CALORIES

ZUMBA                                                                                       536 CALORIES

ROWING MACHINE (moderate)                                  493 CALORIES

HIGH IMPACT AEROBICS                                           493 CALORIES

TENNIS                                                                                      493 CALORIES

WEIGHT LIFTING (body building- vigorous)       422 CALORIES

JAZZERCISE                                                                           422 CALORIES

PILATES (intermediate)                                                     360 CALORIES

YOGA (ashtanga)                                                                     351 CALORIES

WALKING (3.5 mph-brisk)                                                 267 CALORIES

WEIGHT LIFTING (light)                                                211 CALORIES

What this chart tells you is that running, swimming, and jumping rope top the charts in terms of their calorie burning power. I personally recommend running: it’s free, you can do it almost anywhere, and you don’t need any special gear (other than sneakers). However, if you have any joint problems then swimming is a better workout for you. If the amount of calories you burn per hour isn’t as important to you, then try each exercise to see which you enjoy the most. Forcing yourself to do something you do not enjoy just to lose weight is not a good idea, as this can lead to burn out and loss of motivation It’s better to do a less intensive exercise that you like doing, rather than something like running if you truly dislike it (of course, you should try it for at least a couple of weeks in a row to see if it’s for you).

Did I miss listing any of your favorite sports? Comment and let me know which ones you want me to add to the list!

I’ve decided to write this post because so many people have been asking me for advice on how to stop overating lately. The problem is that there is no easy solution- the problem of binge eating lies within each individual person and we all know how hard it is to deal with our own demons. There are plenty of websites that will provide you with a list of ways to stop overeating, but I think most of these resources are to simplistic and are ignoring the root of the problem. My post will not provide such a list, it will instead try to point you in the right direction. You have to remember that each and everyone one of us binge eats for a different reason, and a method that works on one individual may not work on another.

Having said all this, I’d like to offer my first piece of advice: talk to a therapist. Although it might seem like overeating is simply an overextended appetite, it’s actually a psychological issue. Most people do not overeat because they feel physically hungry, but because they are trying to deal with some internal struggle, to fill a gap they are feeling. Talking to a professional about your anxieties (even though they may seem to be completely unrelated to your eating habits) will probably make a big difference on how you approach food!

Secondly: avoid fake sweeteners. While it may seem like a good idea to replace sugar with things like ‘sweet n low’ or ‘splenda’ because of their lack of calories, this may not only cause even more weight gain, but be detrimental to your health. Recent studies show that when rats are given fake sweetners with aspartame, they actually eat more. By ingesting something that tastes sweet, but does not have any calories, you are tricking your body into believing you will be getting energy from calories. This, in turn, makes you feel hungry when you don’t get the calories your body thinks it will be getting. So if you have trouble with setting limits on how much food you eat…definitely avoid using sweeteners, as they will only make it harder on you to eat less! Furthermore, as I had mentioned above, aspartame is a toxic substance that can cause serious damage to your body. Check out more on this by reading about splenda warnings.

Lastly: focus on what you eat. Try to avoid eating in front of the television, computer, or when you are on the phone. When we take the time to sit down at a table and eat our meal without shifting focus to a tv program or our ipads, we focus more on what we eat, and actually end up eating less. If you already snack while sitting in front of the tv, or even eat your meals in front of it, this may be a hard habit to break. However, once you break it for a few weeks, you’ll notice that you actually enjoy your food more, and need less in order to feel full. An additional bonus is using this time to catch up with loved ones. There’s nothing more healthy for a family or couple than to eat dinner together while discussing their day.

There you have it! I didn’t include any diet tips, or appetite curbing tricks, because I know that usually those things don’t work. The key to how to stop overeating is to be conscious of why you feel the need to do it, avoid replacing sugar with fake sweeteners, and to focus on every meal you’re having. Good luck!

The question on many dieter’s minds recently is ‘what is the HCG diet?‘ The fact is that there seems to be a new diet trend on the market every couple of months and it’s hard to keep up with all of them! I took special interest in this one because a close friend of mine tried it out a few weeks ago. She began losing weight quickly, and posting pictures of her shrinking self on facebook. Fad diets tend to make me nervous and I decided to do some research for my friend’s sake.

WHAT IS HCG?: HCG stands for ‘human chorionic gonadotropin’ nd is a glycoprotein hormone that is produced by the body during pregnancy. Some cancer tumors also produce the HCG hormone. HCG interacts with the LHCG receptor and promotes the maintenance of the corpus luteum during early pregnancy- this in turn causes it to secrete the hormone progesterone. Progestreone strengthens the uterus in order for it to sustain the growing fetus. Hcg may also be responsible for repeling the mother’s immune cells, which protects the fetus in its first trimester. It is also possible that hCG levels are correlated with the severity of morning sickness pregnant women experience.

HCG can also be used to induce ovulation in women, as well as testosterone production in the testes. It is often collected from the urine of pregnant women in clinics for use in fertility treatment.

Ok, so at this point you’re probably thinking- what does this have to do with weight loss?? It seem that hCG plays a very important role in pregnancy, but what is the hCG DIET, and how is it linked to this hormone? Keep reading because this is where I get to the point….

HCG & WEIGHT LOSS: Albert Simeons is a british endocrinologist who studied pregnant women in India who were on a calorie-deficient diet. He also studied overweight men with pituitary problems who were treated with a low dose of hCG. He claimed that in both these groups, study participants lost fat rahter than muscle tissue. He concluded that in the pregnant women,  hCG must be programming the hypothalamus to burn fat and not muscle to protect the developing fetus. This led to his writing ‘Pounds and Inches’, a book published by Simeons designed to fight obesity.

In his book, Simeons recommends a low dose daily hCG injection together with a low-calorie diet (500 calories a day). This combination, he reasoned, would lead to a loss of adipose tissue without loss of lean tissue. His theories have since spread like wildfire in the world of dieting, as many obese individuals are of course desperate for a way to lose weight quickly.

HCG CONTROVERSY: A meta analysis study found that hCG supporting studies lack methodological quality and do not prove that HCG is effective in the treatment of obesity. In fact, the Journal of the American Medical Association and the American Journal of Clinical Nutrition have since warned that hCG is neither safe nor effective as a weight loss aid.

Furthermore, since the FDA has declared selling hCG over the counter illegal, the homeopathic ‘hCG’ drops being sold without prescriptions contain no hCG in its pure form. The FDA has stated that any over-the-counter products that claim to contain hCG are fraudulent and ineffective for weight loss. The weight loss reported in individuals on the ‘hCG diet’ is purely attributed to the fact that the diets prescribe a daily consumption of 500 calories a day, which is about 25 percent of the recommended value of calories an adult male should be getting a day.

THE LONG AND THE SHORT: The hCG diet is just another fast-fix gimmick, and so far it seems that nothing will  replace good old fashioned diet and exercise in helping people lose weight. I implore you to think twice next time you are tempted to spend money on a product that will help you lose weight ‘fast’ without needing to move a muscle!

There has been a lot of hype about red meat lately, but does every one really understand what meat is red meat? I ask this question because you have no idea how often I hear people using the term ‘red meat’ when actually speaking about a ‘white meat’ variety, and vice versa.  So let’s clear the air, shall we?  

The truth is that red meats are usually red before cooking, as they have a higher concentration of myoglobin ( a substance that helps muscles use oxygen effectively).  Myoglobin causes a distinctive dark red color, hence the name ‘red meat’. Meats such as beef, lamb, venison, bison, and pork are considered red meat by the USDA because they are all red before cooking due to high amounts of myoglobin. Beware when you see pork being advertised as ‘the other white meat’- this is an attempt to make it seem healthier than it actually is!

In terms of health, a recent NY times article provided study results showing that red meat is associated with  a risk of death from cancer and heart disease. Ok, so we’ve all heard the shpeal before…too much red meat can cause heart disease, blah blah blah…. But what makes this article extra scary is just how much eating red meat increases your chances of dying from these causes.

Scientists found that each daily increase of 3 ounces of red meat is associated with a 12 percent increase of dying overall, 16 percent increase of dying from cardiovascular disease, and a 10 percent increase of dying from cancer.  If we’re talking about processed meats, like bacon and deli meats, the numbers are even scarier- 20 percent dying overall, 21 percent for cardiovascular disease and 16 percent for cancer!

After reading this article I am EXTRA happy I’m a vegetarian, and hope that this will persuade more people to do the same- or at least to cut red meat out of their diets completely!

‘Healthy Fast Food’- sounds like an oxymoron, but believe it or not, it exists! We all have days when we just don’t have the time to cook a home-made meal, or even eat at a sit-down restaurant. Fast food is popular for a reason- it saves us a lot of time, and it’s cheap! That’s why I’m not going to chagrin you for eating at fast food eateries, but instead am providing you with help in choosing a healthy alternative to deep-fried french fries and antibiotic laden burgers when you’re in a hurry. In this post I have included a set of guidelines in ordering healthier choices, as well as a list of the top 10 fast food restaurants in the US. Remember to USE the guidelines when ordering food  at these establishments, as calorie bombs can be found almost ANYWHERE, including these places! 

The truth of the matter is that almost any eatery you step into will have healthy and unhealthy options to choose from. So let’s start with a list of tips on making smart food choices when eating out. First and foremost, always check the nutritional information! Look at how many calories are in one serving, how much sodium and sugar is added before ordering anything to eat.

Furthermore,try to considerate the following common sense guidelines when deciding what to order next time you’re out and about:

• Pay attention to food description. Stay away from foods labeled deep-fried, pan-friend, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin, or in cream sauce. These are usually the foods that are VERY high in calories and sodium.
• Avoid drinking Soda. It is important to stay conscious of how many calories you’re drinking. One 32 oz cup of regular cola runs you over 400 calories per serving! Diet sodas’s have zero calories but are extremely unhealthy, as aspartame can cause cancer (as well as increase your appetite!). The best drink to order when eating out is WATER( if you dislike water, try adding some squeezed lemon to it for some flavor).
• Sauce on the side. Sometimes we don’t realize how many calories salad dressings, spreads, and cheeses add to our meal. Always ask for things without mayo, with salad dressing on the side, without cheese, etc. You’re much better off asking for some mustard or ketchup on the side and controlling how much you put on the sandwich. 
• Special requests. Some places will have options for the way your food is prepared. If you have a choice in the matter, always have your veggies steamed rather than sauteed, ask for brown rice instead of white, etc.

TOP TEN FAST FOOD RESTAURANTS (according to ‘Health Magazine’)

1. Panera Bread

2. Jason’s Deli

3. Au Bon Pain

4. Noodles and Company

5. Corner Bakery Cafe

6. Chipotle

7. Atlanta Bread

8. McDonald’s

9. Einstein Bros. Bagels

10. Taco Del Mar

Remember to use the guidelines I’ve provided you with in the beginning of this post. Even when ordering foods at these establishments you can fall victim to unhealthy choices, so skip the deep-fried foods, ask for things without cheese and/or mayo, try to get smaller meals, and always choose water over soda!!

Do you have any fast food favorites with healthy options I didn’t list here? Let me know what they are by commenting!

Let’s face the facts: Americans have a serious weight problem. In fact, US obesity rates have skyrocketed inthe last two decades. At this moment, over 30% (meaning almost a third!) of the American population is obese, not to mention that 64% of Americans are overweight.  Unfortunately, these numbers are still on the rise….

Lately I’ve been receiving lots of requests for  exercises for losing love handles. “Love handles”, “belly fat”, “muffin top”, whatever you want to call it, are as unpleasant as they are hard to get rid of.  These  are that flabby area on the sides of your abdomen that droop over your pants and are the most difficult to get rid of because they are not separate entities from the rest of your body, as people usually think. It is physically impossible to lose fat from one section of your body and not the rest, unless you have  liposuction done. So  unfortunately, you can’t get rid of your love handles without getting rid of the excess fat from the rest of your body as well. The best way to do this, of course, is exercise and healthy diet.

More  and more people  are actually becoming health conscious  nowadays, so they stay fit  by eating  proper diet and exercising regularly. However, one thing that most forget  for a  healthy lifestyle is the proper intake of vitamins.  So what are the  exact benefits of vitamins and in what way are they beneficial for us? Here’s a list of the benefits of one of  most beneficial vitamins; the vitamin less known as Cholecalciferol and is more known as Vitamin D3.

Vitamin D3 maintains your calcium balance. By that, I mean, it can actually aid in bone growth and maintenance of bone density. This is a vitamin needed for the utilization of calcium in our body. In conclusion, this vitamin can prevent osteoporosis or the breakdown of bones of the elderly, post-menopausal women, and those individuals under chronic steroid therapy.

Vitamin D3 can boost immunity. You heard it right; it’s  actually a vitamin that can be a potent immune system modulator. This vitamin can help protect our body from different types of  autoimmune diseases such as diabetes melittus,multiple sclerosis, and rheumatoid  arthritis.  Studies also found  that the   Vitamin D can be a protective factor against cancer.  Moreover, since Vitamin D3 can regulate blood pressure, it can also decrease the risk of high blood pressure.

Vitamin D3 can alleviate symptoms of depression.  I’ve been talking about the vitamin’s benefits here but wasn’t able to  mention that it’s a vitamin our body get from  sun exposure(or from supplements made to provide this Vitamin). During winter season,most  people suffer from Seasonal Affective Disorder(SAD) because of lack  of exposure to sunlight. So apparently, there’s  a link between Vitamin D deficiency and depression. However,researhers are yet to find out if vitamin D deficiency is actually the cause depression or is the result of depression.

Vitamin D3  could be very beneficial; however do ask your physician for the proper intake of the said vitamin in order to get the full benefits it can provide.

Ever wonder if caffeine and workout are a good mix?

This is the drink that your office buddy drinks at the time of the day when everybody else in the office is crashing. This is also the drink that your college classmates would drink for before the final exams. Yes, it’s no other than coffee. And did you know that coffee can actually be your bestfriend if you’re into healthy living, consider yourself a gym rat, or simply love to exercise? Amazing right? Here’s a list of reasons why caffeine, the substance found in coffee, is good for workouts.

Caffeine boosts up exercise performance. A study by Wallman, Goh, and Guelfi(2006) about the effects of caffeine on steady state exercise performance suggests that oxygen consumption and energy expenditure is significantly higher when caffeine is ingested before working out. Furthermore, another study by Smith,Fukuda, Kendall, Stout(2010) about the effect of pre-workout supplement that contains caffeine on anaerobic and aerobic training suggests that the mixture of caffeine and different substance(creatine, BCAAs, whey protein, and cordyceps) can improve aerobic performance, training volume, and the maintenance of lean mass.

Caffeine lessens muscle fatigue. An article by Davis, Zhao, Stock, Mehl, Buggy, and Hand(2002) about the effect of caffeine on nervous system and fatigue entails that caffeine can delay fatigue through central nervous system mechanisms, at least in part by blocking adenosine receptors(or the receptors responsible for regulating oxygen consumption and coronary blood flow). In short, caffeine can help one recover faster from muscle pains or muscle fatigue caused by heavy workouts.

Caffeine can aid in weight loss. It is shown that coffee can increase metabolism and can actually suppress appetite. There are claims that caffeine can actually burn  unwanted fats right away. However, without the proper exercise and proper diet, the fats that caffeine can burn would not be very significant.

Those are just three simple reasons why caffeine is actually good for one’s workout. If you’re wondering if caffeine can be help you in your workout routines, remember these; it boost up exercise performance,it lessens fatigue, and it aids in weight loss. Who would have thought that the simple drink you ingest during breakfast is not only good at keeping you awake but is also good in keeping you in shape.

Here’s a guest blog that will help you learn to get make that 9-5 office job healthier for your body!

Sitting at your desk all day long can not only take a mental toll, but the damage it does on your body is rather unfortunate. If there is one thing I have learned from my kids and their experience at their outdoor education school, it’s is that sitting all day at a desk is probably not helping you, physically or mentally.

The rate at which your body uses energy drops tremendously when exposed to long periods ofsitting, and the electrical activity in your legs comes to a rapid cessation. People who sit at their desksall day long are at greater risk for diabetes, obesity, cardiovascular disease and many other healthcomplications. However, just because you have to sit at a desk all day long doesn’t mean that you haveto be unhealthy.
There are ways to stay healthy and fit at work. Here are a couple ways:
1. Take frequent water breaks. Getting up to go get water is one of the greatest ways you can break up your day and your time sitting at your desk. Aim to stand up every 30 minutes to go refill your cup and that will help to keep you hydrated. While you’re getting some water, dosome stretches to get your blood flowing and your muscles loose.

2. Take the stairs. If there is an elevator in your office, take the stairs. Or, if your office is on the25th floor or something crazy like that, then take the elevator up to the 15th floor and take thestairs the rest of the way. Taking the stairs instead of the elevator will burn calories and primeyour body to burn more calories throughout the day.

3. Walk to a desk instead of email. Instead of sending an email to a colleague, take the walk overto their desk instead. You will get valuable exercise, as well as improve relations with yourcoworker by actually communicating face-to-face.

4. Walk on your lunch break. Try eating your lunch at your desk while you work, then take a walkor job on your lunch break. Getting outside will not only supply your body with some essentialVitamin D, burn calories and help fight weight gain, but it will also do wonders in lifting yourmood. Grab a coworker to make it even more fun, and you won’t even notice that the time isflying by and you’re exercising!

5. Exercise while you work. It may seem impossible to exercise while you work, but it is rathersimple. Bring some hand-held weights and do some bicep curls while you’re on the phone, or doleg lifts as you type. Another great exercise to do at your desk is to do pushups on your desk, oryou can hold yourself in the squat position while you read emails. You may think you look silly,but you’ll be doing your heart a favor!

Author  Bio: Cameron enjoys blogging about fitness, education (primarily online public universities) and the outdoors.