Advertisement - Continue Reading Below Belly fat is maligned for its way of tampering with any outfit that doesn’t involve a muumuu, but really there’s something way worse about the stuff: When white fat expands in your abdomen, nestling deep among your organs, it sets you up for some serious health trouble. We now know that this type of fat, called visceral fat, is metabolically active and churns out stress hormones like cortisol and inflammatory substances called cytokines that affect you body’s production of insulin. The result is worse than just being generally overweight; you’re looking at increased risks of type 2 diabetes, high blood pressure, high cholesterol, heart disease, stroke, some cancers, and even dementia.Unfortunately, some women are just more prone to carrying weight in their middle instead of their hips and thighs. Sometimes, it’s genetics—maybe your mother was more apple-shaped. Belly fat can also increase around menopause, or … [Read more...] about 13 Ways to Lose Stubborn Belly Fat For Good
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Getty ImagesJohner Images When you finish an intense track workout, you know you’ve burned a significant number of calories. But what you may not realize is that your body continues to burn them even when you’re done running. This process is called excess post-exercise oxygen consumption (EPOC), and it’s what people generally refer to as the “afterburn effect.” Advertisement - Continue Reading Below We spoke with two certified strength and conditioning specialists to get the basics on what EPOC actually is and what it means for runners.What Is EPOC?EPOC is simply your body’s way of cooling down after exercise. Our bodies use oxygen to produce energy while we’re exercising, and exercise that uses more oxygen—anything that’s high-intensity, such as an interval workout—burns more calories. Running Strong, which offers coaching and rehabilitation services to runners. It expends energy to help accomplish this. As a result, … [Read more...] about How Many Calories Do You Really Burn Once Your Workout Is Over?
Corey Jenkins/Getty Images Here’s the thing about running: If you don’t ever run fast, you’re never going to get faster. So if you’re trying to improve your running performance—even if it’s just to get those miles over with more quickly—then you need to incorporate sprint workouts into your routine.“Any running that’s faster than your current easy or conversational pace can be classified as speedwork,” says John Honerkamp, running coach and former head coach at New York Road Runners. “Running at goal race pace, track repeats, tempo runs, striders, fartleks—they all fit into the ‘speed’ category of training,” says Elizabeth Corkum, a USATF-certified running coach and senior instructor at Mile High Run Club in New York City. Advertisement - Continue Reading Below However you do it, sprint workouts are important because they help improve your form and efficiency at all paces. “They help … [Read more...] about 4 Sprint Workouts That’ll Increase Your Speed
Credit:iStock.com/emiliozv If you exercise regularly, you should see workout results, right? Unfortunately, it isn’t that easy. As I’m sure you’ve experienced, running on a treadmill and doing some sit-ups doesn’t deliver that flat stomach that it’s supposed to, just like lifting weights doesn’t immediately provide the ripped physique you may have thought it would. Not seeing results may lead you to believe that your workout is not working, and the truth is that it probably isn’t. But you’re not alone because most people don’t know how to work out, similarly to the way most don’t know how to fix a car. By setting a goal for your body, learning the correct way to exercise to achieve it, and keeping track of your macronutrients, you can experience continued results from your exercise. In This Article: Exercise Not Working? Start by Setting a Goal Getting “Toned”: There is No Such Thing! Build Muscle to Provide … [Read more...] about Why Your Workout Isn’t Showing Any Results
Calories are those little units of energy we consume whenever we eat, well, anything. And they are arguably the most talked-about part of any weight-loss journey.The general rule is that if you eat more calories than you use, you’ll gain weight. And if you take in fewer calories than you use, you’ll lose weight. And if those numbers are more or less even, your weight will stay about the same. It seems simple, but the number of calories you need to lose weight, maintain weight, or gain weight from lean muscle depends on your activity levels, body size, hormones, sleep, and more, explains registered dietitian Wesley Delbridge, R.D., a spokesman for the Academy of Nutrition & Dietetics. So figuring out how many calories you need per day can be crazy-complicated.And, it's also important to remember that, when it comes to cutting calories for weight loss, lower is not always better. According to the American College of Sports Medicine, your calories should never … [Read more...] about How Many Calories Do I Need To Lose Weight?