Diet & Fitness Blog

Labels: exercise, fun, music, workout

We all know how the saying goes: Excuses are like a**ho!#s; everyone has one. And you know what? Truer (curse) words have never been spoken.

I'll start my diet next Monday because this week I have a wedding to go to... I can't stay on a diet because I don't have time to cook... I don’t have time to work out... I can't start eating healthy because my husband likes to eat steak every night for dinner...

According to our research, the top dieting excuse of all time is "I just can't resist my favorite foods." Makes sense. I personally know of at least one dieting attempt of my own that reached its breaking point over an ooey, gooey, cheesy, greasy pizza meltdown. And I'm quite sure that plenty other diets out there met their match because of cake, chocolate, Alfredo sauce or Coca-Cola.

And as far as putting off starting a diet, that's a whole other sack of excuses. Procrastination is an art form, and dieting is something that is all too easy to put off until "next week" or "next month" or "after I eat all the un-diet food in the pantry so it's not wasted."

Well, like the caring, helpful, encouraging people that we are here at eDiets, our experts are coming to your rescue! Our experts Pam (nutrition) and Raphael (fitness) are looking for the Top-10 List of Excuses you have for not starting or following through with a diet. They'll be checking this blog and compiling the most popular excuses out there, and then -- and here's where it gets good -- they're going to come up with some sure-fire solutions to bust through all of them!

So help yourself and all your fellow dieters out, and comment below with your personal dieting excuses. And don't be shy about it, because like we said at the beginning, we know you have one… :)

Labels: diet, exercise, lifestyle, weight-loss

Then one night, dateless at New Year's Eve party, she decided that something had to give, and she declared, "This can't be, this is not who I am and this is not who I want to be! I do not want to be wearing a size-14 party dress at any New Year's Eve to come!" And that was the big "a-ha moment" when Alane decided to lose the weight once and for all!

She started with eDiets at 178 pounds and wearing a size 14. After unsuccessfully trying several other weight-loss plans, she saw a link to eDiets.com and began exploring the Web site. Alane liked that she could see sample menus from all of the various meal plans that were available, and that she was able to change between plans to find what works best for her. The Glycemic Impact Plan looked like it would work best for Alane; she liked the idea of eating several smaller meals throughout the day. But she says it was not just the diet, but the Community she found with eDiets that made the biggest difference in her ultimate success!

With the other weight-loss plans she tried, Alane says she felt alone. As a single professional living in the city, she felt she couldn't relate to the majority of people who were part of the other weight-loss plans she had previously tried. But when she joined eDiets, she found an entire community of people just like herself -- people that held lifestyles similar to hers and that had still managed to successfully lose weight! Alane now moderates the "Living Single and Healthy" Support Board, helping others to find a successful path to weight loss while living the single lifestyle. She also frequents the Exercise and Fitness Board, and says the support she receives there helps her with accountability and the friends she made are always helping to cheer her on towards her goals.

Alane found the expert advice available on eDiets to be an indispensible tool as well. She says, "It was an eDiets expert that helped me to make a lot of changes in how I cared for myself." All in all, she says of the Community, "It was a godsend -- I couldn't have done it without them!" The Support Boards helped Alane to find tips and tricks she needed to make it all work when you're working full time, dating and going to school.

After dropping an incredible 44 pounds with eDiets, Alane exclaimed, "It's nice looking better in my 40s than I did all the way through my 30s!" She is now actually maintaining at 134 pounds… that's 4 pounds BELOW her goal weight of 138! Go Alane! Now going to New Year's parties in stylish and sexy size 6 dresses, Alane has gained the confidence to get out there and enjoy the single life and all it has to offer! She also says it's unfortunate, but her weight loss has also improved how people view her at work. "It seems professionalism and ability are unfortunately often partially judged on how you look. I am more effective and better respected now than I was before. I don't feel like people will immediately dismiss me, and I'm more confident!"

Alane cautions that it was not an easy journey for her. She has numerous physical limitations and was on several types of medications that slowed her weight loss and served to compound the lifestyle obstacles that she needed to overcome. But perseverance is the name of the game, and Alane is a true champion of making the best of what she had. On the Support Boards, she's often heard saying, "If you can't do what you think you're supposed to do, do what you can anyway!" That is to say, even if you can't be perfect, doing what you can is better than doing nothing at all.

Alane's last bit of advice? "If it's overwhelming, all of these lifestyle changes, don't try to make them all at once, do it in baby steps! Practice each new change before you incorporate a new one. Approached as practice, slowly it all becomes part of what you do, your lifestyle will change and you won't even know it!" Great advice from someone who's been there!

Find the plan and support you need to suit YOUR lifestyle!
Take our Free Diet Profile and get started today!

Labels: diet, exercise, motivation, nutrition, testimonial, weight, weight-loss

By Raphael Calzadilla, B.A, CPT, ACE
eDiets Chief Fitness Pro

Gym, schmym! You can improve your fitness level without a gym membership. It's time to stop making excuses. I've designed a simple but effective workout to get your muscles firm and tight. No false promises -- just a realistic alternative to all the noise in the world of fitness that makes us hate exercising.

The only equipment you'll need is a fitness band (with door attachment), a fitness ball and a mat. You'll be working the entire body.

Click here to check out Raphael's Expert Pick fitness kit and take advantage of limited time HUGE savings!

Fitness Band Two-Arm Lateral Raise (Shoulders)
Stand on a fitness band with feet closer than shoulder width apart and knees slightly bent. Hold a handle in each hand with your arms down at your sides and palms facing the legs. Contracting the shoulder muscles, lift both arms out to the sides while maintaining a slight bend in the elbows until your hands reach shoulder height (Palms face the floor). Slowly return to the starting position. Exhale while you raise your arms. Inhale while returning to the starting position. The farther your feet are from each other, the more challenging the exercise becomes. Do not attempt to raise your hands past shoulder height, and do not bend your wrists during the movement. Perform three sets of 10 repetitions.

Fitness Band Curls (Biceps)
Grasp the two handles of the resistance band while stepping on the band with feet closer than shoulder width apart. Point your toes forward and maintain a slight bend in the knees. The palms of your hands face forward by the sides of your body. Keep your wrists straight and bring the handles towards your shoulder by bending at the elbows. Do not swing your arms. They should remain stationary. All that moves is the elbow joint. Perform two sets of 12 repetitions each.

Fitness Band Overhead Triceps Extension (Triceps)
Stand with your legs staggered with knees slightly bent. The middle section of the fitness band should be placed under the rear leg. Hold a handle in each hand behind your head over your shoulders with a slight bend in the elbows. Your palms can face each other or face the ceiling. Contracting the triceps muscles, extend your arms, lifting your hands above your head. Stop when your arms are directly above your head with a slight bend in the elbows. Slowly return to the starting position. Exhale while extending your arms. Inhale while returning to the starting position. It is important to keep the arm as stationary as possible. Perform two sets of 10 repetitions.

Fitness Band Lunge (Quadriceps, Hamstrings, Glutes)
Stand in a staggered stance and position your front foot on the band and back foot behind you. Grasp the handles and position your hands at about face height. Cathy's palms are facing forward, but you can also have your palms face each other if that's more comfortable. Lower your front leg and make sure to keep your back knee from touching the floor (it should only come close). Avoid the front knee touching the floor as well. Push back up to start and repeat. Keep the fitness band elevated in order to feel the resistance. Perform three sets of 12 repetitions on each leg.

The Plank (abdominals -- Core, plus Upper Body)
One of the biggest myths is that we need to perform endless crunches in order to strengthen the abdominals. This exercise is an excellent exercise for strengthening the abs and the upper body, and you won't perform a single crunch. Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Contract your abdominals and avoid elevating your glutes (sticking your butt up in the air). Do not hold your breath. Hold for 30 to 60 seconds and repeat two more times.

Fitball Crunch
Although crunches on the floor are somewhat overrated, a fitball crunch will increase the difficulty because it requires more work from your entire ab area. From a seated position on the ball, walk your feet out until the ball is fully supporting your mid to lower back. Cross your hands over your chest. Contracting the abdominals, raise your upper body about halfway. Slowly return to the starting position. Exhale while raising your body. Inhale while returning to the starting position. Be sure to keep your head and neck relaxed. The ball should not roll forward and back -- it should remain stationary. For added support, spread your feet wide the first time you try the exercise. Perform two sets of 15 reps each.

Body Composition Monitor
If you want to track your progress, you can also use the Omron Fat Loss monitor. The monitor is simple to use and uses a bioelectrical impedance method to test your fat levels. It's perfectly safe. No monitor is 100 percent accurate, but I've tested this one and it's very good. So use it as a gauge to monitor your progress.

Perform the entire routine on three alternate days per week and add three or four days of cardiovascular exercise for 20-30 minutes. Also, don't forget to stretch.

As always, your ultimate success in achieving your goals is based on effective exercise, following your nutrition plan and massive amounts of consistency. If you need even more inspiration, then just keep in mind that Cathy, the fitness model you see in these pictures, has lost an amazing 115 pounds and kept it off for two years with eDiets!

You know what you have to do. Do it! Do it!

Check with your doctor before starting any exercise program.

Labels: exercise, product, weight-loss, workout

There is certainly no shortage of leggy ladies in Hollywood, but gorgeous gams always come with a price. Believe it or not, those stunning stems you see out on the red carpet are not simply the product of luck or favorable genes. Celebrities work hard to sculpt their lovely limbs through a combination of strength training, cardio and a healthy diet. So who’s currently got a leg up on the competition, and how'd they do it?

According to an In Touch magazine poll, Gwen Stefani, Jennifer Lopez, Cameron Diaz, Jessica Simpson and Tina Turner come out on top of the leg list. Stefani and Turner also made the list of "the sexiest legs in show business" provided by the British tabloid The Sun, along with such popular celebrities as Beyonce, Britney Spears and Christina Aguilera.

Gwen Stefani's key to success is… well, getting sweaty. She likes exercises that get her blood pumping, like jumping rope, using her elliptical trainer and strength training, which she just rediscovered.

Gwen makes it look easy to have great legs, but she has to work hard, just like everyone else. She loves pizza but explains, "If I want to eat pizza, I do, but then if I want to wear cute clothes, I don't. I have to get into these clothes, so I exercise outside, such as hiking, and work out with a trainer."

Multitalented celebrities like Stefani have to keep in great shape for their live shows and photo shoots, but when transitioning into film, they often have to increase the intensity to look the part. Jessica Simpson worked hard with a personal trainer for six months to get her scene-stealing stems in the Dukes of Hazzard.

This bubbly blonde has always had a nice physique, but for her role as Daisy Duke, she had to tone and shape her legs and butt. Simpson had to do justice to the famous Daisy Dukes that ushered in a new era in short shorts. The actress used personal trainer Mike Alexander, who not only developed and chaperoned her workouts, but also sat with her through every meal. The only bread Simpson ate was wheat, and she abstained from sugar and fried foods.

The workout regimen that Alexander tailored for the Southern starlet consisted of 20-30 minutes of cardio and 45-60 minutes of resistance training, five or six days a week. He explains that squats have to be one of the biggest metabolism-boosting exercises there are. The two main exercises in Simpson’s routine were squats (2-3 sets of 20 reps) and lunges (each leg: 2-3 sets of 12 reps).

Alexander recommends trying squats to raise your bottom and sculpt your thighs:

"Stand with your feet approximately two feet apart. Then turn your feet outwards, keeping them in line with your knees. Hold your arms out in front of you and slowly lower yourself down until your thighs are parallel with the floor. Keep your bottom tucked underneath you and your stomach pulled in. Hold this position for three seconds before slowly standing back up. Do 20 repetitions."

Though Cameron Diaz is no stranger to healthy eating, the star admits that she wasn't a convert to exercise until after she landed her big role in the Charlie's Angels movie.

"Before Charlie's Angels, I never exercised. Not a day. I always associated it with pain and discomfort -- something you do if you have to," Cameron told Self magazine. "Then, for the movie, we worked out eight hours a day, five days a week for three months, and I learned what it felt like to be strong."

Though she no longer works out eight hours a day, Diaz's current exercise regimen includes cardiovascular exercise on the elliptical trainer, light weight lifting and Pilates. According to CelebrityDiets.org, one of Cameron's favorite exercises for developing great legs is the reverse lunge. And, these days, she enjoys breaking a sweat!

"I love being physical. I love sweating. I love getting my heart rate up. I love challenging myself. Physically, I can do pretty much anything I put my mind to, and I like that feeling," Cameron says.

If you want to get legs like a Hollywood diva, our Chief Fitness Pro Raphael Calzadilla can help you get a leg up on the competition.

"Many women think they can spot reduce," Raphael notes. "They want to get their legs and hips slimmer. They think there are some magical exercises that can do that. Leg exercises strengthen the muscles and tighten them. But unless total body fat is reduced, combined with a cardio program, it’s not going to work."

While cardio works wonders in burning fat, it's the muscle-building exercises that really hold the power to achieving results. Generally, you should do three days a week of a full body workout.

Labels: celebrity, exercise, workout

When you can't seem to budge off the couch, use these ideas to jump-start yourself and get back into a routine.

1. Just do something, then you're started!
When your exercise program feels like a distant memory, tell yourself to "just do something, then you're started!" Even the smallest action can be enough to break through the inertia and get yourself unstuck. All you need is one positive step -- take one walk, eat one healthy meal -- then mentally acknowledge that you're over the hump.

Looking for a great place to start? How about with our FREE diet profile? Click here!

2. Do it for three days
With whatever step you've taken, repeat it for a minimum of three days in a row. Once you sustain a positive action for at least three days, you'll regain your confidence and start feeling back in control. You can return to this concept and perk up your motivation again and again. Just take one step, stick with it for three days, and you'll be back in the groove.

3. 10-minute solution
Getting started is half the battle. But what if you don't "feel" like exercising again the next day? Any time your motivation lags, make a deal with yourself that you only have to exercise for 10 minutes, and after that, you can quit. Then go do it. Sometimes at the end of ten minutes, you'll be relieved it's over and you'll stop. But other times, you'll feel better and you might decide to keep going longer. Either way, you're a success!

4. Find new tricks
Instead of waiting for motivation to hit, learn how to build it yourself. To do this, invent new tricks and create fresh ideas that will inspire you toward action. For example, to boost your workout program, plan to set your alarm, lay out your exercise clothes, put a water bottle in the refrigerator and buy a new CD of energizing music. Anytime when you don't feel like exercising, reach for this list, and rev back up.

5. Do it anyway
You don't usually wait until you feel like going to work. You just go. The same thing is true for visiting your mother or changing dirty diapers. Because you consider these things to be important, you do them regardless of how you feel at the moment. In the same way, if you're not in the mood for exercising or eating right, tell yourself to do it anyway.

Then skip the leftover chocolate cake and eat your fruit instead. Get off the couch and put on your workout shoes. Each day, take a few steps that will move you forward, even if you don't feel like it. When you are truly committed to your goals, you can skip the excuses and do it anyway!

What are some of the things you do to get out of couch-potato mode? Let us know how you get motivated below...

Linda Spangle, RN, MA is author of 100 Days of Weight Loss. For more information on Spangle and her inspirational book, go to www.100DaysChallenge.com.

Labels: exercise, tips, workout

So pull up a chair, put aside your "lose 50 pounds by eating only grapefruit" article and open your mind for just a little while. You may disagree with these facts, but that's what keeps the myths alive.

And, away we go…

MYTH: Women will get big if they weight train.
A woman has approximately one-third the testosterone compared to a man, so putting on a ton of muscle is not going to happen. The women you see in the magazines who look big and manly are on steroids, growth hormones, etc. You may look bulky if you're carrying excessive body fat and building muscle. However, if you're reducing body fat, you'll eventually be able to see those lean, defined muscles.

MYTH: You must work out five to six days per week to make progress.
I see a lot of people in the gym five to six days a week, and they'd be better off playing ping pong. Consistency and level of effort is the key. I'd rather see someone work out three days per week with enthusiasm and intensity, than five inconsistent days of lackadaisical effort. In fact, for those clients that have trouble with motivation, I recommend only two days of workouts per week, but they must do it every week.

MYTH: Spot reducing is possible.
The human body loses fat over the entire body at various rates of speed. It's impossible to spot reduce. If you're focusing on only losing fat that sits on your hips, it won't work. Generally, the first place you gain fat is the last place you lose it.

MYTH: Stretching prevents injuries.
After analyzing the results of six studies, researchers at the U.S. Centers for Disease Control and Prevention could not find any correlation between stretching and injury prevention. According to Dr. Julie Gilchrist, one of the researchers involved with the study, "Stretching increases flexibility, but most injuries occur within the normal range of motion." Dr. Gilchrist goes on to say, Stretching and warming up have just gone together for decades. It's simply what's done, and it hasn't been approached through rigorous science."

Make no mistake: A stretching program is not without benefits. Seven of nine studies suggest that a regular stretching program does help to strengthen muscles. However, it does not appear to actually prevent injuries. Warming up prior to exercise and increasing blood flow to the muscles is actually more conducive to injury prevention. I'm not suggesting that you eliminate stretching. It is valuable and flexibility is certainly important as we age. However, we may be off base assuming it's an injury-prevention technique.

MYTH: One should lose weight before they begin an exercise program.
There is no physiological reason to lose weight prior to beginning an exercise program. Exercise is the best thing for your health, and there is no time like the present to start. There are too many benefits of exercise to list here, but you're doing every system and cell in your body a world of good by exercising. Any amount -- starting with five minutes a day -- is beneficial.

Fat loss and muscle gain are only two of the many benefits that your body will experience from exercising. Each day will get a little easier as you become more fit. There is no justification for waiting to begin--unless you have orders from your doctor.

Whether you exercise with 20 percent body fat or 30 percent body fat, you'll still be providing your body with the same benefits. When you carry less weight, you can move a little more easily, and it may be less strenuous on your heart. You can be more fit at 30 percent body fat if you are exercising than if you try to achieve 20 percent body fat without exercising.

The goal is to gain or preserve muscle and lose fat -- not just lose weight (which implies both muscle and fat).

MYTH: Lifting weights very slowly is the best way to weight train.
Lifting super slowly produces super long workouts -- and that's it. University of Alabama researchers recently studied two groups of lifters doing a 29-minute workout. One group performed exercises using a 5-second up phase and a 10-second down phase, the other a more traditional approach of one second up and one second down. The faster group burned 71 percent more calories and lifted 250 percent more weight than the super slow lifters.

The real expert says: "The best increases in strength are achieved by doing the up phase as rapidly as possible," says Gary Hunter, Ph.D., C.S.C.S., the lead study author. "Lower the weight more slowly and under control." There's greater potential for growth during the lowering phase, and when you lower with control, there's less chance of injury.

MYTH: Eating a lot less or going on a crash diet will get the results you seek.
This was a dietary strategy popularized prior to the 1980s. People would go on crash diets like the grapefruit diet and lose weight -- meaning muscle and fat. They assumed just eating less would take care of everything.

Today, we know total calories are important, but so are the amounts of protein, carbohydrates and fats in the diet.

A slight caloric deficit (less than maintenance) must be adhered to, as well as eating small meals and snacks every two to three hours. This helps to control blood sugar; and it is a fact that blood-sugar control will help you to lose fat. It may look confusing, but eDiets.com takes all the planning and hassles away by doing it for you.

MYTH: Performing countless abdominal crunches thinking it will get rid of the "pooch" area on the lower tummy/abdominal area.
I get a question related to this issue approximately 20 times per week. It is not possible to spot reduce any area of the body. The real solution is to reduce overall body fat through a slight caloric deficit, add resistance exercise (weight training) to stimulate the metabolism, and cardiovascular exercise to burn additional calories. That's the way to fat loss.

Performing crunches will never reduce the abdominal area because it only serves to strengthen muscle, not flatten a specific area. Just as 200 bicep curls will not make the arm smaller, nor will 200 abdominal crunches make the waist smaller. You cannot spot reduce any part of the body. It's just not physiologically possible.

MYTH: Performing a lot of cardio is the best way to lose fat.
Some people go up to 90 minutes or longer on a cardio machine. The problem with this strategy is it's completely ineffective. It's a poor method to lose body fat and a real time waster. You can work out for long sessions with moderate intensity or use shorter sessions with higher intensity (based on your fitness level). You can't do both!

The shorter, more-intense session will burn more overall calories and preserve muscle, which will make you look tight and lean when you get to your scale weight goal. In addition, the shorter, intense sessions will have a more profound effect on the calories you continue to burn 24 hours after completing the session.

Want to lose fat efficiently through cardio? Pick up your pace a bit and try to get a more intense and efficient 30 to 45 minutes. You don't need to be huffing and puffing for dear life, just increase the intensity a bit and keep it sustained at a higher level within your target heart-rate range.

MYTH: Calories are the only thing that counts when trying to lose fat or gain muscle.
Ratios of proteins, carbohydrates and fats are also important. The key to losing fat and gaining muscle is controlling and manipulating insulin levels. In simple terms, when we consume excessive calories or excessive amounts of high glycemic carbohydrates at one meal, the body's blood sugar rises. When this happens, the pancreas secretes insulin to lower blood sugar levels.

One of the many drawbacks of this happening excessively is, along with putting you at risk for diabetes, the body also holds onto stored fat! A balance of proteins, carbohydrates and fats works most efficiently in losing fat and gaining muscle.

Don't forget, the ultimate key to a lean and tight body is the combination of proper nutrition, exercise and consistency.

As always, check with your doctor before starting any exercise program.

Have you fallen for any fitness and nutrition myths? If so, let us know about them by commenting below!

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Labels: diet, exercise, nutrition, tips

If you ever see a quick fix promise, always go back to the fundamentals. Fundamentals will never let you down, and they will never lie to you or mislead you.

There are eight points to consider when attempting to burn body fat.

1. Control Blood Sugar -- Your goal should be to control blood sugar. Controlling blood sugar levels helps to shed fat. This is accomplished by taking in some protein, carbohydrates and good fats spread evenly through the day every two to three hours and by not over eating.

A sample meal schedule might look something like this:

6:30 Breakfast
9:30 Snack
12:30 Lunch
3:30 Snack

6:00 Dinner
9:00 Small Snack

2. Calories Count -- Your goal is to eat as much as possible while still losing fat. For example, if I can get you to lose 1 to 2 pounds of fat per week on 1,400 calories per day, I'm on track. If I try to accelerate the process and lower your calories to 1,200, I sabotage your efforts. Anything more than a 2-pound loss per week will strip muscle tissue and give one a soft look.

A good example is the person who goes on a crash diet and ends up thin but still soft and flabby when they get to their goal weight. This takes place because they lost not only fat, but also valuable muscle. They lowered calories too much, lost at too fast of a rate and did not try to eat the optimal amount of calories for fat loss.

3. Eat Breakfast -- A balanced breakfast comprised of carbohydrates, protein and a little fat is a critical start to the day. The point of consuming breakfast is that it breaks the fast from an overnight sleep. In addition, breakfast will rev the metabolism for the rest of the day. This is your first opportunity of the day to get blood sugar back to a balanced state after the all night fast and is critical for sustaining fat loss.

4. Ratios count! A calorie is not a calorie -- Do you know those people who tell you to simply lower your calories to lose fat? The people who never mention protein, carbohydrates or fats? They're wrong.

Protein, carb and fat ratios are important. The correct ratios (which can vary depending on an individual's response to food) help to stabilize blood sugar levels, which helps to increase energy and fat loss. Generally, 40 percent to 50 percent of carbohydrates, 25 percent to 30 percent protein and 20 percent to 30 percent of healthy fats is the best starting place.

Carbs are necessary for energy and not the enemy everyone makes them out to be. The key is how much you consume. Protein is also critical to build and retain muscle tissue, which in turn helps to burn more fat.

Finally, good dietary fats are extremely important. They help to balance hormonal levels, increase strength and create satiety (fullness). If you're looking for a plan that takes this into account I recommend eDiets GI plan (Glycemic Impact Diet).

5. Weight Training -- To affect muscle versus fat ratios you have to train with weights or perform some type of resistance training. An intense weight workout lasting no more than 60 minutes is the most efficient route to go. You don't have to workout with a bodybuilding routine, but you do need to work the entire body approximately three alternate days per week.

6. Cardio -- Cardio should be approached as a tool to lose fat. It should not be used as a never ending event in the hope that all body fat will magically burn off. Excessive cardio is counter productive and will burn not only fat, but also valuable muscle tissue.

If fat loss is not taking place, increase the intensity of your session, not the time. The key is to perform all that is necessary -- and no more than that. This is accomplished by incorporating interval cardio training (integrating slower levels of intensity for several minutes with very high levels for several minutes). Intervals are great for boosting the metabolism and creating more of a post caloric burn (calories burned 24 hours after the workout.

7. Water Intake -- From the standpoint of water intake and fat loss, you want to be in a position where the liver is converting stored fat to energy. The liver has other functions, but this is one of its main jobs. Unfortunately, another of the liver's duties is to pick up the slack for the kidneys, which need plenty of water to work properly (more than most people realize).

If the kidneys are water-deprived, the liver has to do the work of the kidneys along with its own (lowering its total productivity in the process). The liver then can't metabolize fat as quickly or efficiently. If you allow this to happen, you're setting yourself up to store fat because you've made the liver less efficient at turning stored body fat to energy.

Usually if you multiply .55 times your weight, that should be enough in ounces of water to suffice. Water is the underrated fat-loss tool.

8. Discipline -- This is the seldom used word in the fitness industry. As I mentioned earlier, you'll read a lot about the new magic workout, the new magic diet, the machine that's sure to burn fat off your butt, etc. It's all a bunch of nonsense.

It's about doing the right thing and the hard thing at times. One day of discipline leading to another day of discipline. You build your body and your mind simultaneously. Without this, every point I've made above is fruitless. The good thing is anyone can do it -- if they choose to.

Looking for more information? Join eDiets and visit Raphael's support group (Exercise & Fitness) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Labels: exercise, tips, weight, weight-loss

Pam Ofstein, eDiets Director of Nutrition Services, was kind of enough to be my partner in this Valentine's Day couples' workout.

Perform each exercise, then move to the next one. Try to complete the circuit (all exercises) twice.

Couples' Lunge and Reverse Lunge
1. You get double your money with this exercise. Begin by facing your partner while holding each others' hands with arms slightly elevated.

2. Pam takes a forward long lunge with her left leg, while I perform a reverse lunge with my right leg. Alternate legs with each rep. Keep your body straight during both movements, and don't let your opposing knee touch the floor. Perform 12 reps on each leg.

After completing 12 reps, the person performing the reverse lunge then performs the forward lunge, and the person performing forward lunges will switch to reverse lunges. Lunges will work the quadriceps, hamstrings and the butt. Support your partner by keeping your hands and arms elevated and by giving them words of encouragement.

Couples' Squat
1. Begin by facing your partner while holding each others' hands, with arms slightly elevated. Feet should be shoulder-width apart.

2. Lower by bending at the hips and knees to a parallel squat. It's important to stick your butt out while lowering -- almost as if you're about to sit in a chair.

Rise back up to the starting position and repeat. Perform 15 reps. Squats work the quadriceps, hamstrings and butt.

Interlocking Crunches
1. Begin by lying on a mat with your feet and ankles interlocked. This will provide support for your partner.

2. Place your hands crossed over your chest and perform an abdominal crunch. Support your partner by telling them to keep his eyes straight up and not to bend his neck. Perform 15 reps.

Chest Press
Both partners shoulder stagger their feet so one leg is behind and one leg in front. Bring hands up to chest level and place the bottom of your hands against the hands of your partner. Now each of you should slowly push right and left as each partner provides just a bit of resistance. This is great for the chest, shoulders and arms. Perform the movement for 40 seconds. Look directly in your partner's eyes while performing the exercise and keep your torso facing forward -- don't twist your upper body.

Shoulder Press
One person will begin on their knees. Bend arms at the elbow 90 degrees and make fists. Partner stands behind and provides the slightest resistance by pressing down with the palms as the person kneeling presses upward. The goal of the person kneeling is to perform a full shoulder press with resistance. Perform 10 reps, then switch.

Hamstring Stretch

Lay flat on a mat with knees bent. As you raise one leg, your partner will place his hand on your ankle and gently stretch your leg towards your upper torso. This should be performed with very little pressure, and your lower back should not come up off the mat. Hold for 30 seconds and switch legs.

Celebrate Your Victory!

Oh, and guys? Please give your honey a Valentine's gift that's thoughtful and meaningful. Otherwise, the remainder of 2008 will look like this:

Happy Valentines Day!

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in Communications from Southern Connecticut State University and is certified as a personal trainer with The American Council On Exercise.

Labels: exercise, fun, holidays, relationships, weight-loss, workout

Labels: exercise, fun, motivation, running

Labels: exercise, motivation, music, weight-loss, workout

The workout is simple, quick and absolutely effective. No hour-long sessions in the gym or long bouts of cardio, and no dreading the thought of exercise. Just a realistic alternative to all the noise in the world of fitness that makes us hate exercising. No anatomy lessons today, simply something you can do in your living room or office. The only weight you'll need is your own body.

This series of movements will take about 20 minutes or less. Yep, you're reading correctly -- just 20 minutes. You can do them 3-4 times per week. Your entire body will be stimulated, and you'll feel rejuvenated without all the added stress of having to go to the gym.

I've designed this routine so that one exercise stimulates multiple muscle groups. This way, you'll get the best bang for your buck in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one. After you've completed all the movements, perform them one more time. Attempt 20-25 repetitions of each movement. Don't worry if you can't perform all the reps -- it will come. If you're a beginner, take your time and go at your own pace.

1. BENT KNEE PUSH UPS Start with your hands and knees on a mat. Your hands should be shoulder width apart and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in. Maintain a slight bend in the elbows. Lower your upper body by bending your elbows outward and stopping before your chest touches the floor. Contracting the chest muscles, slowly return to the starting position. Inhale while lowering your body. Exhale while returning to the starting position. After mastering this exercise, you may wish to try the full push-up.

2. LUNGE (with household cans) Stand straight with your feet together. Hold a can in each hand and keep your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles (front of the thigh), push off your right foot slowly, returning to the starting position. Alternate the motion with the left leg to complete the set. Inhale while stepping forward. Exhale while returning to the starting position.

The step should be long enough that your left leg is nearly straight. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted, and your front leg should form a 90-degree angle at the bottom of the movement. Your right knee should not pass your right foot, and you should be able to see your toes at all times. If you have one leg that is more dominant than the other, start out with the less-dominant leg first. Discontinue this exercise if you feel any discomfort in your knees.

4. BENCH DIPS Using two benches or chairs, sit on one. Place palms on the bench with fingers wrapped around the edge. Place both feet on the other chair. Slide your upper body off the chair with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps (back of the arm), extend your elbows and return to the starting position (stopping just short of the elbows fully extending). Inhale while lowering your body and exhale while returning to the starting position. Beginners should start with their feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees.

5. ABDOMINAL DOUBLE CRUNCH Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest. Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position (stopping just short of your shoulders and feet touching the floor).

Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

Bonus! Get more great ab exercises here.

There you have it! Five exercises performed for two cycles in just 20 minutes. You'll begin to notice a tighter feel in your muscles in a few weeks, and you will naturally perform more reps as time progresses -- all in 20 minutes or less.

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Labels: exercise, weight-loss, workout