How to burn calories AFTER you work out

26 Apr

How to burn calories after your workout

 

 Posted by Samantha Clayton, AFAA, ISSA  8 Comments

 

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If you’re exercising to burn calories then you’ll love the idea of continued fat-burning after a workout.

Let me introduce you to EPOC – Excess Post-Exercise Oxygen Consumption – this is the process that burns through extra calories as a result of your exercise session.  Many people focus on the calories they burn during a workout but your body continues to burn calories long after you leave the gym.

Regular readers will know there are plenty of reasons to love exercise, but if you’re looking to burn fat then thinking about EPOC can keep you motivated during a session.  The equation is simple; the harder you work out, the more energy your body needs to recover and that means you’re burning more calories.

Related Article: The Calorie Wallet: How to Spend Calories Wisely at Lunch

It’s easier to approach a workout when you know what you want to achieve and a basic knowledge of your body lets you understand how best to reach your goals.  Different training methods will give you different results.  If you want to burn fat then you need to tailor your workout in a different way than if you want to build flexibility, for example.

If you want to benefit from EPOC fat burning then you need to put the effort in first.   Much as all of us would love to blast through calories while sitting at our desks – I’m sorry to say that just isn’t going to happen. And, one of the reasons you may not of heard of EPOC before is because only certain types of exercise trigger it.

Your body burns calories when it is recovering and a hard and fast session will require more recovery than a softer, less intense workout.  Recovery is the catch all term for all the processes your body implements after a workout such as; replenishing energy supplies, sending new glycogen to your muscles, converting lactic acid back into pyruvic acid, etc. This internal process requires fuel and your body’s preferred fuel choice is your stored excess fat.

What type of exercise gives the most EPOC fat burning benefits?

Your body needs to recover after all types of exercise but you really need anaerobic and aerobic exercise to benefit from EPOC.  You will need to tune into your body to understand what is most effective for you but these are my five favorite exercise types that promote EPOC fat burning.

1.   HIIT (High Intensity Interval Training)

HIIT is known to burn a lot of calories in a short amount of time; the intense nature of this workout will have your body recovering throughout the day.

2.    Spinning

A good static cycling class provides an aerobic zone workout combined with spurts of fast anaerobic work. Spinning classes are low impact and you can control the intensity of your personal workout

3.   Weight Training

Lifting weights and strength training puts stress on your muscles, especially when lifting to gain muscle using slow and controlled movements. Your body will require energy to repair itself after a hard weights session.

4.   Sprinting

A typical sprinting session is anaerobic and high in intensity. This is (obviously) my all-time favorite session for feeling the after burn.

5.   Aerobics class

An intense dance class or step class that is moderate in intensity but high in impact and lasts for about an hour will burn a lot of calories during the class and will help you burn through even more calories once you’re back at home. Try and find a class that involves jumping, kicking, and anything that makes you lift both feet off the ground.  

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With so many workout options, try to include a high intensity session a few times a week. Make sure you plan rest days and, as always, listen to your own body.  It’s fine to push yourself but never go to the point of pain.

I stand by my philosophy that slow and steady wins the race when it comes to getting fit and healthy, but if you’re looking to burn excess calories than you can use EPOC to your advantage.  And, now that you know about EPOC calorie burning, you’ll be able to rest easy after your gym session knowing that your body is still burning  through extra fat stores!

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

Help Prevent Neck and Chest Wrinkles

25 Apr

Help Prevent Neck and Chest Wrinkles

 

 Posted by Jacquie Carter  0 Comment

 

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Focusing on the skin on your face may mean that you are neglecting other areas. Paying attention to the neck and chest also has its benefits.

When it comes to taking care of your skin, most people focus only on the face. Every little line and spot becomes the center of your attention. But, while you are spending time focusing on the face, you are neglecting other areas that need the same amount of attention. Just look down!

Related Article: Dry Skin vs. Dehydrated Skin: What’s the Difference?

The skin on your neck and chest area is very thin and can show the signs of aging even faster than the face. This includes fine lines and wrinkles, skin sagging, dryness, environmental damage and deep creases. But not to worry, there are several simple steps you can follow to give your neck and chest area a more youthful looking appearance.

Skincare products are not just for the face.

Make it a habit to always treat your neck as an extension of your face. If you are cleansing your face, then continue down and cleanse your neck using your gentle facial cleanser. Apply your toner, serum, moisturizer, mask and scrub, as they will all help keep the skin on your neck in its best shape. If you are worried about lines on your neck, then apply your line minimizing serum as diligently as you do to your face. Always look for skincare products that contain antioxidant vitamins to help combat free radicals – antioxidants are a primary contributor to premature aging. If you incorporate care for your neck into your daily skincare regimen, you will see and feel a noticeable difference in your skin.

Moisturizing is mandatory.

When it comes to hydrating the skin on your neck, a good moisturizer is essential. Your neck has fewer oil glands than your face and as a result, it is more susceptible to dryness and irritation. By keeping the skin moisturized, it will help to plump the skin and keep it more elastic and mobile. Make a habit to moisturize your neck every morning and evening before bedtime for a more youthful appearance.

SPF is a must.

Protecting your skin from the damaging UVA and UVB rays of the sun is probably the most important beauty tip of all. And, believe it or not, many people simply forget to apply sunscreen products to their neck. If your skin is exposed, it must be protected – end of story. If you are wearing a tank top, scoop neck, button-up, polo shirt, or no shirt at all, you need to apply SPF. Skin that is exposed to the sun is subject to all kinds of damage, including burning, wrinkles, spotting and capillary damage. Use sunscreen appropriate for your level of sun exposure and activity. SPF 30 is adequate for most people during ordinary exposure to the sun. A day at the beach or other long-term exposure might require more protection or reapplication. Always use according to label directions.

Adjust your sleeping position.

This one is probably the most difficult because we all tend to sleep in the position we are most comfortable in. But, if you can, try to sleep on your back. This will help to prevent those lines and creases from developing on the upper part of your body. When you sleep on your side, you are contributing to the problem. Tonight, when you’re in bed, lie on your side and look down. You will see how your skin folds, and you will notice where the creasing has begun and where you are most likely to end up with permanent wrinkles. You can buy different types of pillows and pads that will help you avoid this kind of wrinkling. However, if you can teach yourself to sleep on your back, do it. This will also benefit the skin on your face.

Give your neck a break.

Think about how much time you spend looking down at your phone or computer. Chances are that there are times you are locked into your devices reading text messages, writing emails and maybe even watching videos. Repetitive motion and holding a constant position will ultimately affect the condition of the skin on the neck. When your neck is locked in one place for an extended period of time, it’s bound to leave a crease. It’s no different than getting a wrinkle in your pants after sitting for too long. Make a point to stretch your neck from side to side and front to back regularly during the day. Adjust your position, raise your computer screen to eye level or just disconnect more frequently. Whatever it takes, give your neck a break.

Taking care of your skin is the best thing you can do for your overall skin health. It takes just minutes a day and the lifelong results are worth every second of your time. Remember, the healthiest skin is always the most beautiful. And that includes skin everywhere, not just on your face.

Written by beauty expert, Jacquie Carter. Jacquie is Director of Outer Nutrition at Herbalife. Discover the Herbalife SKIN® line here.

Inspiring a community through good nutrition | #IAmHerbalife

24 Apr

Meet Nancy. She’s a former preschool teacher who became her own boss. She’s a wife, and a mother to 4 great children. She’s also a driving force helping change the lives of those in her community. Nancy is an independent Herbalife member and this is her Herbalife journey. Contact me today to find out how you too can start your own home based business as a independent Herbalife distributor!


 

5 Reasons You May Not Love the Skin You’re In

24 Apr

Posted by Jacquie Carter  0 Comment

 

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There are many reasons why your skin may not look as good as you think it should.

Do you look in the mirror and think that your skin should look better than it does? Do you start to question your products, skincare routine, diet and perhaps even genetics? I’m sure you aren’t alone. But, it’s important to note that there are several things you can do to help your skin along (and several things you can do that may get in the way of progress.) If you’re seeking a healthy looking complexion, but you’re just not getting results, here are a few potential reasons that may be holding you back:

Related Article: Dry Skin Vs. Dehydrated Skin: What’s the Difference?

# 1: You love junk food.

As we all know, healthy looking skin starts with a healthy diet. And, like I always say, if you eat a lot of junk food, chances are your skin won’t look its best. But, if you eat a healthy, nutritious diet, chances are your skin will look healthy and more youthful. So, if you aren’t happy with your skin, then take a good look at your diet. Try to indulge in more fresh fruits and veggies and stay away from fried and processed foods and sugary snacks. You know that too many fatty, sugary foods aren’t good for your body – and they sure aren’t good for your skin! In the name of healthy, more youthful looking skin, be aware of what you are eating.

# 2: You think you’re cleansing your skin but you’re not.

Sure, you go through the motions every morning and evening, but you just might not be doing as good of a job as you think. Are you rushing through it? Are you really lathering up your skin and rinsing clean? When it comes to makeup in particular, you might be surprised at just how much is left on your skin even after you have cleansed your face. How can you tell? Dry your face with a clean, white towel. If you see any traces of foundation, lipstick or mascara, you didn’t do a good enough job. Wearing waterproof makeup? You may need to invest in makeup remover to ensure you are removing everything before you crawl into bed. Some makeup is designed to last all day. Translation? It’s difficult to wash off. So be diligent in your cleansing process and try not to rush through this step. Your skin will thank you for it in the long run.

# 3: You see a blemish and go bonkers.

Everyone suffers from an occasional blemish. But, it’s what we do about it that can make a difference with our overall complexion. It’s important to only treat the blemish and not your whole face. Products developed to treat blemishes can be a bit harsh and drying to the skin, so we need to contain the area that we are treating. If you start slathering anti-acne products onto your entire face, you run the risk of disrupting your skin’s natural balance, which could cause your skin to produce excess oil, resulting in clogged pores and more blemishes. So only treat the blemish itself to keep your skin looking its best.

# 4: You’re over or under scrubbing.

Our skin “sheds” its outer layer of skin cells constantly. But, sometimes we need to help by using an exfoliating scrub to remove the dead skin cells from the surface to reveal the beautiful, healthy skin cells beneath. This will get your skin looking and feeling soft and smooth. But, too much of a good thing can have adverse effects. And, over scrubbing your skin could compromise the skin’s protective moisture barrier, which is necessary to keep your skin looking youthful. On the flipside, there are those who don’t exfoliate enough. And when you let the dead skin cells build up, you most likely have a complexion that looks dull and drab. You may also notice that with this barrier of skin, your skincare products may not be able to do their job effectively. Everyone should exfoliate 1 to 3 times a week, depending on the skin type. Don’t overdo it and don’t forget. If you make this a weekly ritual, you will notice the improvement in your skin for sure.

# 5: You’re not applying your products in the right order.

Every skincare regimen has steps that should be followed to ensure the best benefits. And it’s important to follow the directions as provided and to layer in the order suggested. Cleansing is your first step, followed by your toner, serums and moisturizers. When you apply out of order, you run the risk of getting a negative effect or potentially no effect at all. For example, serums have the ability to penetrate deeper into the skin than moisturizers. So, they must be applied first. If you apply your serum over your moisturizer it won’t be able to penetrate effectively and do its job. If you don’t apply in the correct order you could get a negative reaction. So apply only as recommended for the most beautiful skin.

The next time you look in the mirror and just aren’t content with what you see, remember these five easy steps. Give them a try and see if you notice a change. Your skin needs you to take care of it so it can continue to take care of you. Remember, the healthiest skin is always the most beautiful.

Written by Beauty Expert Jacquie Carter. Jacquie is Director of Outer Nutrition at Herbalife. Discover the Herbalife SKIN® line here.

 

High Protein Breakfast Helps With Fat Loss

15 Apr
 Posted by Susan Bowerman, MS, RD, CSSD, FAND  0 Comment

 

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High Protein Breakfast Helps with Fat Loss

Eggs: A high protein breakfast option.

Here’s a great reason to eat a high protein breakfast – you may eat fewer calories for the rest of the day and lose body fat, too.

While most people do manage to eat something in the morning, there are still about 31 million Americans – about 10% of the population – who routinely skip breakfast. Not surprisingly, the numbers are highest among teens and young adults – many of whom say they simply don’t have time to eat breakfast in the morning. But, even for those who do eat breakfast, it’s hardly protein-packed – the top three breakfast foods in America are cold cereal, toast and bananas.1

Related Article: 5 diet mistakes you need to avoid

Even though breakfast is often called “the most important meal of the day” – and a healthy habit that has been linked to a reduced risk of weight gain – much of the benefit may depend on what that meal actually consists of.

In a recent study conducted at the University of Missouri,2 researchers recruited 28 overweight students who routinely skipped breakfast at least five days a week. The aim of the study was to compare the effects of two different 350-calorie breakfasts (a “standard” protein meal with 13 grams of protein vs. a high protein breakfast with 35 grams of protein) on hunger, food intake and body weight over a period of twelve weeks.

The students were randomly divided into two groups, and were provided a daily breakfast meal of either cereal and milk (the standard protein group) or one that included eggs, dairy products and lean meat (the high protein group). A third group of breakfast-skippers served as a control – they were asked to simply continue skipping breakfast as they usually did.

Those in the high protein group had more stable blood sugar levels throughout the day, and the students reported that the breakfast helped them to feel more full during the day, too. In fact, those who ate the high protein breakfast every morning ended up eating less food over the course of the day – about 400 calories less than their usual intake – which led to a loss of body fat.

On the other hand, those who ate the lower protein breakfast – or skipped the meal altogether – gained body fat over the 12 weeks. This is worth noting, since many breakfast-skippers defend their habit in the belief it will save them calories and lead to weight loss.

The study was small and only included young adults, so it is yet to be seen if the same effects would be seen in a larger group of people. The study does, however, provide additional evidence that protein helps with appetite control, and that eating a relatively high protein breakfast may help to set the stage for more calorie-controlled choices for the rest of the day.*

The key to eating 35 grams of protein within a 350-calorie limit is to choose high-quality proteins – like eggs and egg whites, nonfat and low fat dairy products (milk, cottage cheese, Greek yogurt) and lean meats, as well as protein powders that can be added to shakes or stirred into scrambled eggs for a protein boost.

Here are a few high protein breakfast ideas, all with less than 350 calories.

  • Protein shake made with 2 scoops Herbalife® Formula 1 Nutritional Shake mix, 1 scoop Herbalife Personalized Protein Powder, 1 cup (240mL) lowfat milk, ½ cup vanilla Greek-style yogurt and fruit. (36g protein, 280 calories)
  • 1 cup low fat cottage cheese topped with 1 diced hard-boiled egg and chopped mixed vegetables (tomatoes, peppers, cucumber), sprinkled with salt and pepper. (34g protein, 265 calories)
  • 5 ounces (150g) canned salmon mixed with a dab of mustard; spread on 5 whole grain crackers and top with sliced tomato. (33g protein, 300 calories)
  • 1 slices 100% whole grain toast spread topped with 4 ounces (120g) sliced turkey breast and ¼ sliced avocado. (37g protein, 320 calories)
  • Protein breakfast pudding: whip 1 cup nonfat Greek-style yogurt (any flavor) in the blender with 2 scoops Herbalife Personalized Protein Powder, 1 TBSP chia seeds and 1 cup diced fresh fruit. (34g protein, 300 calories)

https://www.npd.com/wps/portal/npd/us/news/press-releases/pr_111011b/

2Bauer LB et al. Int J Obesity. June 1, 2015.

*This study was not conducted using Herbalife® products. Herbalife Formula 1 Nutritional Shake Mix has less protein and fewer calories (18g protein and 210 total calories when prepared as directed with 8 oz low fat milk) than the meals used in the study.

Susan Bowerman is Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.

  •  Posted by Susan Bowerman, MS, RD, CSSD, FAND  0 Comment

Avoiding Weekend Weight Gain

Avoiding Weekend Weight Gain
15 Apr

Avoiding weekend weight gain

Staying on track with your healthy routine over the weekend doesn’t have to be difficult.

weekend weight gain
dance away the calories and avoid weekend weight gain

No matter where you are on your personal health journey, always think twice before overindulging the entire weekend. It’s important to always try and keep your good habits in place and have cheat moments instead of entire cheat days. It’s amazing how easily you can gain excess weight in such a short amount of time, and although gaining weight is easy, weight loss takes time and dedication. One bad weekend of overindulging and sitting around may roll over in the week ahead and throw your entire healthy, active plan off track.

Related Article: Taking the Stress Out of Grocery Shopping

I’m also a big believer that each day you need to ensure that you stay on track with your diet or your exercise routine because letting both slide at the same time is a recipe for disaster. Although exercise can’t be used as a substitute for a poor diet, and balanced nutrition is important every day of the week, we know it’s okay to relax your plan every now and then. After a busy week of work, it is nice to indulge in a little treat here and there, but here are some tips to help you enjoy your weekends and keep your health and fitness goals on track at the same time.

No savings: Don’t cut down or starve all day to enjoy your meals at night. Skipping your breakfast and lunch is not a good way to avoid weight gain. There are many reasons why this is not a good tactic; a drop in blood sugar, lack of energy and lack of concentration are just a few of the downfalls of the starve-and-binge technique. Chances are that if you wait all day to enjoy your favorite foods, you will consume twice the amount because you will be so hungry.

Snacks: Have protein-rich snacks during the day. Filling yourself up on healthy snacks that contain protein will help keep you full and stop you from eating large portions at meal times.

Stay active: Use your weekend as an opportunity to socialize with your friends while doing something active. Walking counts as exercise so planning a nice afternoon hike or a window shopping trip is a perfect way to stay active. Consider taking fun exercise class that you typically don’t have time to enjoy during the week.

Dancing: Letting loose on the dance floor is a great way to burn calories.

Keep your morning routine: Don’t skip your workouts. The best thing you can do is aim to keep your exercise and sleeping routine intact. Sleeping in for a long time in the morning may actually make you feel more lethargic throughout the day and we all know that feeling tired makes us more prone to reaching for unhealthy snacks. Getting up at your regular time will help you to stay energized and maximize your weekend.

Watch your drinks: Try to avoid drinking too many sweet drinks. It’s amazing how many calories can be hiding in coffee drinks and alcoholic beverages. Staying hydrated with water will help you to avoid drinking too many sugary options.

Maximize your time with quick blast workouts: If you’re crunched for time, try to do a quick 10-minute routine in the morning and another before you go to bed. Simple exercises performed in an interval style will help you burn more calories and keep you active over the weekend.

Make every minute count: Think active all weekend long. Take the stairs, park in the furthest spot from the store or get outside and go for a walk. It’s so easy to just simply curl up inside the house and eat – the more active you are the less time you have to snack on unhealthy treats.

Enjoy your weekends, relax and have fun, but stay as close to your healthy, active plan as you can and keep your good habits in place.

Written by Samantha Clayton, A.F.A.A., I.S.S.A. Samantha is Sr. Director of Fitness Education at Herbalife.