Posts Tagged ‘American Media Inc.

Drink away pounds

- September 22nd, 2011

Just in case you needed a reminder about the importance of drinking good ol’ H2O, here are five reasons to keep water close at hand (courtesy Men’s Fitness and American Media Inc.):

md_7d5f2123126443872610992

You’ve probably heard the advice a million times: Drink eight cups of water a day. But “one size fits all” doesn’t apply when it comes to hydration. If you eat a lot of fruit, vegetables, and dairy, and are in good shape, you probably don’t need that much water. On the other hand, if you’re overweight or tend to get most of your calories from salty, processed food, sticking to those 64 daily ounces could actually help to augment your weight loss. Here’s how:

1. IT COULD LOWER YOUR BMI: A 2010 study review in Nutrition Today linked H2O intake with lowered body mass index. Turns out most guys tend to drink the same amount of liquid each day, so if you make an effort to drink water, you will end up drinking fewer calorie-laden beverages.

2. YOU’LL BURN MORE FAT: The review also noted that you can burn up to 40% more fat after drinking water compared with a higher-calorie beverage. Drinking water with a meal also helps to bring insulin levels back to normal two hours earlier than if you drink something with calories.

3. IT’LL HELP YOU EAT LESS: Drinking 16 ounces of water before a meal can significantly cut the calories you wolf down. A 12-week study found that those who drank two glasses of water before very meal ate less and lost 44% more weight compared with the control group’s calorie-laden drinks.

4. WATER FIGHTS HANGOVERS: Staying hydrated is the best way not to feel lousy the day after a party. Drink at least a couple of glasses of water in the hours leading up to your event, then do a one-to-one match of water to alcohol once you start imbibing.

5. IT’LL IMPROVE YOUR GAME: Even a couple hours of touch football on the beach can put you at risk for dehydration and slow you down. A 2011 study found that sweating away just 2% of your body’s water content drastically affects athletic performance.

Smokin’ actress Munn shares fitness secrets

- September 16th, 2011

OliviaCoverlo

Here’s the scoop on the next issue of Shape, which features actress and comedienne Olivia Munn:

FOR IMMEDIATE RELEASE: SEPTEMBER 16, 2011

JUST AS HER NEW MOVIE HITS THEATRES, SHAPE CATCHES UP WITH OLIVIA MUNN ON MAINTAINING THAT SMOKIN’ BODY, KICKING BUTT AT VIDEO GAMES, AND BEING AN ADVOCATE FOR BREAST CANCER AWARENESS

NEW YORK, N.Y. — Actress and comedienne Olivia Munn tells Editor Claire Connors in the October cover story of Shape that she loves her time with her girlfriends more than most people can imagine. “Yes, it may surprise you to know that most of my close friends are women. I don’t trust a girl who says she has a hard time being friends with other women. She’s the person who will steal your boyfriend.”

So what does she love to do with her girls? Munn shares a little bit on how they joke about guys, “I came up with dance aerobic routines that we do a few times a week to a 45-minute playlist. They have funny names like the One-Night-Stand and the Ex-Boyfriend. We all have that ex with the stupid dance who we love to hate, right? Mine did the jumping-up-and-down-fist-pump-in-the-air-with-an-overexcited-smile-plastered-on-his-face dance. It’s so much more fun than the alternative workouts my friends plan. They always ask me if I want to go for a hike. And I’m like, ‘No, why would I do that when I’ve got TiVo?’”

Despite her super-sexy physique, Munn — star of the brand new movie “I Don’t Know How She Does It” shows Shape that you don’t need a trainer, a gym or even sneakers to stay in shape. For years, she had regular one-on-one sessions with a Pilates instructor — until just a few months ago, when she got too busy with work to stick to a schedule. In the October issue she shows off the do-anywhere moves that keep her toned and sculpted and only need to be done 2-3 times each week.

Something else Munn does regularly is take care of her body, “I perform a self-exam every month. If you don’t keep an eye on your body and its changes, how can you expect a doctor to do it once or twice a year? Take care of your body: It’s the one thing that will be with you on this entire journey, from beginning to end. I was only 12 years old when my grandmother found out she had breast cancer. I remember thinking it was a death sentence. But she had a mastectomy and survived — and lived many wonderful years longer. She taught me that we fight to live and feel and love, and that you can’t let one experience define your existence.”

Other highlights of the interview include:

How Munn keeps track of her weight: She uses a scale!
I need to see the hard numbers in order to stay on track. I don’t believe in the “jeans” test because it’s easy to cheat — I have a pair that fits like sweatpants because I haven’t washed them since 1998! God forbid I’d have to go through the pain of stretching them out again.

How she lost 16 lbs in just two months: I made up a diet I called “If I can’t see it, I don’t eat it.”
For example, if you buy a roasted chicken at the store, it sounds healthy, right? But those brown juices in the pan are made of what? Sugar? Soy sauce? If I don’t know for sure, it’s not going in my mouth.

Munn’s Favorite Snack: Vlasic Kosher Pickles
“They’re the perfect fix for stress-eating. The vinegar helps suppress my appetite.”

The October issue of Shape hits national newsstands on September 19.

Follow Cary Castagna:

Website: http://www.edmontonsun.com/author/cary-castagna

Facebook:

http://www.facebook.com/pages/Keeping-Fit-with-Cary-Castagna/106367266730

YouTube: http://www.youtube.com/user/CaryIsKeepingFit#g/u

Twitter: http://twitter.com/SUNcarycastagna

LinkedIn: http://www.linkedin.com/pub/cary-castagna/29/b

Dr. Oz writes prescription for healthy life

- September 4th, 2011

Picture 1

The great Dr. Oz provides plenty of helpful info in this month’s issue of Men’s Fitness.

Here’s his prescription for men to live a long, healthy life (excerpted courtesy American Media Inc.):

Annoyed that your guy isn’t taking care of himself? Wish you could help him get in the best shape of his life? Or maybe you just want to help him get back on track?

For guys in their 20s
Twentysomethings’ testosterone levels are high, so they have a big desire to be sexually intimate and a need to build muscle mass. Place more emphasis on muscle-building activities. They should be working out every other day, building up their core, arms, and legs. The one activity they should definitely be doing is pull-ups. You know you’re fit if you can lift your own body weight at least 10 times — that’s the  bare minimum.

Check yourself:
No. of push-ups he should be able to do: More than 35
No. of sit-ups he should be able to do: More than 45
Health screenings he should be getting:
• Tetanus vaccine (every 10 years)
• Influenza vaccine (every year)
• Height, weight, waist, and BMI (every year)
• Blood pressure (every year)
• Oral exam (every year)
• HPV vaccine (before 26)

Guys in their 30s
Once your guy hits his 30s, he can start to move away from muscle-building activities a little bit and focus more on fitness. Young guys are more able to move around, but thirtysomethings are a little stiffer and start putting on more weight. So now they have to worry about not burning as many calories.

Check yourself:
No. of push-ups he should be able to do: 25–29
No. of sit-ups he should be able to do: 30–34
Health screenings he should be getting:
• Cholesterol (every 5 years)
• Thyroid stimulating hormone (every other year)
• Eye exam (every two years)

Guys in their 40s
By the time your guy is in his 40s, it all becomes about your body’s pliancy. Once he loses the ability to stay flexible and balanced, he starts to develop frailty — and frailty is what really hurts us when we get older. So I would spend more time doing yoga or balance activities, like doing exercises with your eyes closed. To improve your balance, do this simple test. Stand up straight with your arms folded across your chest, close your eyes, and raise one foot, bending the knee at a 45-degree angle. Set a goal of balancing for 15 seconds.

Check yourself:
No. of push-ups he should be able to do: 20–24
No. of sit-ups he should be able to do: 25–29
Health screenings he should be getting:
• Prostate exam (every year)
• Skin cancer exam (every year)

Guys in their 50s
The big epiphany — and this is going to blow your mind — is that the fitness level of someone who is 17 years of age is no different from someone who is 65 years of age. So your man has to be able to stay physically active throughout his life. Guys past the age of 50 should focus more on endurance activities as they get older — things like biking, running, the elliptical if he has weak knees, and swimming.

Check yourself:
No. of push-ups he should be able to do: 15–19
No. of sit-ups he should be able to do: 20–24
Health screenings he should get:
• Pneumovax vaccine (repeat at 65)
• Colonoscopy (every 10 years)
• Osteoporosis

Here are some other factors that Dr. Oz says can help extend your man’s warranty, so make him start doing these every day!

Floss your teeth
This lengthens your life for a couple of reasons: One, heart attack rates are linked to gingivitis. If you floss regularly, you have a 50% less chance of having a heart attack. But you’ll also have better-looking teeth, which leads to better-paying jobs and people perceiving your IQ as being higher, so there are many long-term health benefits.

Have more sex
Just going from the average of once a week to twice a week increases your life expectancy by three years. The penis is actually a good barometer for how healthy you are. If your erection’s not strong, it reflects a lot of physical issues with your heart, your brain, and your kidneys. And don’t just have more sex — have safe sex. Infections and viruses might be linked to prostate cancer, and oral sex has definitely been linked to throat cancer.

Pop some pills
A multivitamin, 1,000 IU of vitamin D, 600mg DHA omega-3, and for guys over 40, two baby aspirins a day. It’s the most important inflammatory medication you can take. Aspirin can decrease the risk of getting colon cancer and prostate cancer by 40%. Plus, it thins your blood if you’re worried about strokes and heart attacks.

Don’t stress
A major stressful event, like bankruptcy or divorce, wipes seven years off your life, but having a good support system can soften the blow. Also, ID and resolve the nagging unfinished tasks (NUTs, I call them) in your life.

Sleep
People who sleep fewer than six hours a night have a 50% increased risk of viral infections and increased risk of heart disease and stroke. Lack of sleep is also associated with mental decline and overeating. Half of men over 50 have trouble sleeping. If that’s you, create an environment where it’s easy to sleep. Dim the lights 15 minutes before you go to bed and wear loose-fitting clothing … or sleep naked.

Anti-Aging Diet
And of course there’s nutrition. Tell your man to listen up and eat these five superfoods to reverse aging:

Broccoli: Or other cruciferous veggies like cabbage, cauliflower, bok choy, kale, and Brussels sprouts. They’re great because they have chemicals in them that help detoxify the body and prevent cancer.

Eggs: A powerful source of protein, they cost just pennies each. Many people think eating eggs increases blood cholesterol. Not true. Eggs contain choline, a B vitamin shown to reduce inflammation in the brain, which may lessen the chance of developing Alzheimer’s. And these protein powerhouses protect your bones and fight frailty, too. Antioxidants and other nutrients in egg yolks help prevent macular degeneration, the leading cause of blindness, and protect the retina from UV sun damage.

Beets: Beets help dilate blood vessels, which  improves blood flow throughout the body. They’re also packed with iron, which helps deliver oxygen throughout the body and ward off anemia.

Blueberries: Its antioxidants can help fight the free radicals that cause cancer. Other purple-colored foods — such as purple potatoes, blood oranges, and eggplant — provide a similar anthocyanin benefit.

Tomatoes: They’re packed with lycopene, a red carotene that’s extremely protective against colon, lung, skin, and prostate cancers. It’s also been shown to lower the risk of heart disease, cataracts, and macular degeneration.

Follow Cary Castagna:

Website: http://www.edmontonsun.com/author/cary-castagna

Facebook:

http://www.facebook.com/pages/Keeping-Fit-with-Cary-Castagna/106367266730

YouTube: http://www.youtube.com/user/CaryIsKeepingFit#g/u

Twitter: http://twitter.com/SUNcarycastagna

LinkedIn: http://www.linkedin.com/pub/cary-castagna/29/b

99 Ways to Torch Fat Fast

- September 2nd, 2011

augustcover

The August issue of Men’s Fitness features “101 Ways to Torch Fat Fast.”

Here are 99 of them (courtesy American Media Inc.):

1. Eat six small meals a day. Stoking your body with food every three to four hours can rev your metabolism to the max.

2. Run 10 100-yard sprints and burn up to 500 calories.

3. Wait 20 minutes before going for seconds.

4. Throw on a hoodie before working out. When your muscles are warm, you actually burn more calories.

5. Use a smaller dinner plate — it’ll limit how much you can pile on.

6. Use a blue dinner plate. Studies show the color has an appetite suppressing effect (as opposed to red and yellow plates).

7. Sub in nonfat Greek yogurt for mayo and sour cream — you’ll save 700 cals and 100 cals per half cup, respectively.

8. Eat peanuts from their shells. You’ll nosh on 50% fewer nuts in a sitting just trying to peel before eating.

9. Chew on sugar-free mint gum after a meal. Mint flavors send signals to your brain that it’s time to stop eating.

10. Snack on pistachios instead of pretzels.

11. Take up power yoga. You can burn up to 344 calories a class.

12. Train fasted once a week. This helps the body to keep adrenaline high and blood sugar low.

13. Run intervals. Turn your body into a fat-fighting furnace by alternating sprints with jogs.

14. Replace your morning bagel and juice with a bowl of oatmeal and protein-packed eggs.

15. Work out with your partner. Couples who train together are 34% more likely to stick to their workouts.

16. Eat at the kitchen table — not on the couch.

17. Drink more water. Being dehydrated can fool your body into feeling hungry.

18. Poach (don’t fry) eggs, poultry, and fish.

19. Hit the pool — swim laps or run in the water, if you can touch the bottom safely.

20. Take a real “before” photo. You’ll be more motivated knowing what you look like and where you want to go.

21. For your morning cup of Joe: switch to skim milk instead of cream and sugar and save 105 calories.

22. Bike to work; burn 500 calories an hour.

23. Choose an elliptical with handles. You’ll recruit muscles in your arms and burn more calories overall.

24. Download a fit app — like a fast-food calorie counter or a digital workout log — onto your iPhone.

25. Crust proteins with panko crumbs. They’ll stick to pork chops and skinless chicken breasts without the need for higher-calorie breads made of eggs and flour.

26. Add strawberries to your whey protein shake. These superfruits amp up the fiber — it’ll help you feel fuller.

27. Eat more avocados. They’re loaded with the kind of healthy fats you need to keep your body burning fat.

28. Portion-control potatoes and pasta. Servings of starches should never be bigger than a baseball.

29. Look for these key words on restaurant menus: grilled, baked, sautéed, steamed, ovenfried, roasted, marinara, and primavera.

30. Drink tea. It’s loaded with fat-burning antioxidants.

31. Keep your body guessing. Swap out your old program for a new one every four to six weeks.

32. Size up your proteins. A 3- to 5-ounce serving should be about as big as a smartphone.

33. Throw a towel over the treadmill display console. Just concentrate on pushing yourself harder.

34. Squat heavy. The more muscles you can recruit with proper form, the stronger you’ll get, and the more fat you’ll burn.

35. Train abs heavy. Instead of regular situps, try doing a couple of sets with the heaviest weights you can hold.

36. Eat less sugar. Limit yourself to no more than 72 grams a day.

37. Snack the smart way. A small bag of air-popped popcorn instead of corn chips saves you 60 calories.

38. Go rock climbing. Even if you just hit an indoor rock wall, you’ll torch more than 700 calories an hour.

39. Find your rockbottom moment. Draw from the point in your life when you knew you had to make a change.

40. Get a dog (or borrow your girlfriend’s) — Taking Fido for a walk 20 minutes a day can help you shed 14 pounds a year.

41. Eat Beans. This high-fiber, protein-packed staple will help your body incinerate fat. Puree them for stews or toss with oil and vinegar and serve as a side dish.

42. Combine cardio and weights. Try jumping rope between sets, or string together some exercises into the circuits.

43. Get off the couch — do quick sets of pushups, sit-ups, or jumping jacks during the commercial breaks of your favorite TV shows.

44. Clean out your kitchen. Remove temptation at home and you’re much more likely to stick to your plan.

45. Plan cheat meals. If you’re strict all week, one pig-out will get your body primed for more weight loss.

46. Order chicken fingers instead of wings. They’ve got more protein and significantly less fat, sodium and calories.

47. Don’t quit cold turkey on your favorite foods. You’ll be more apt to fall off the wagon.

48. Jot short-terms goals on index cards. Once they’re met, add ’em to a pile. Having a stack of accomplishments will boost your confidence.

49. Use the back of a teaspoon when tasting your dishes during food prep. Every time you taste something, you’ll take in far fewer calories.

50. Load up on fiber. Lentils, beans, edamame, and pears are all great sources.

51. Opt for dark chocolate (over milk chocolate). It contains less sugar and more energy-boosting antioxidants.

52. Do burpees. They’re a compound exercise that works nearly every muscle in your body.

53. Get a physical. Dozens of our “Success Stories” were alerted to their poor health on a routine doctor’s visit.

54. Skip the elevator. Take the stairs and burn 100 cals every 10 minutes you climb.

55. Do push-ups every morning. It’ll jump-start your day, and it gets in some additional upperbody training.

56. Don’t drench your salad in fat. Balsamic vinegar saves you 300 calories over creamier dressings like ranch.

57. Hold the fries — and the cheese from your burger. Save 300 cals.

58. Write down everything you eat. Trim 250 calories a day and you can shed up to two pounds a month.

59. Run resistance sprints. Strap on an elastic exercise band to make the sprints harder and burn more fat.

60. Don’t skip breakfast. A high-nutrient breakfast gets your body off to a good calorie-burning start. Shoot for 400 to 600 calories within an hour of waking up.

61. Eat out smarter. Ask your server to bring half your entrée to the table, and pack the other half to go.

62. Go out for lunch twice monthly instead of twice weekly.

63. Stash sweets in out-of-sight places, like on high shelves or deep inside your cupboards.

64. Having a party? Bring the leftovers to the office instead of letting those extra chips, cookies, and cake pile up around your place. Let your co-workers finish them off instead.

65. Party clean. Snack on fruit before heading out to keep you from bingeing on chips later.

66. Challenge a buddy to a pick-up game of hoops. You’ll burn more than 500 calories without even realizing how hard you’re playing.

67. Craving something sweet? Eat a fat-free fudge bar instead of chocolate ice cream for dessert and save more than 200 calories.

68. Lose the takeout menu. Cook your own food, and you’ll always know exactly what you’re eating.

69. Get new sneakers. After about 500 miles, it’s time for a new pair. New shoes mean more motivation.

70. Buy a pedometer. Strive to get in at least 10,000 steps a day.

71. Get at least seven hours of sleep. Sleep deprivation can wreak havoc on your metabolism.

72. Coat your skillet with cooking spray instead of butter. A second-long spritz contains only 10 calories and a gram of fat (versus 102 cals and 12g).

73. Do pull-ups. They work more muscles than lat pull-downs.

74. Buy individual size portions of your favorite snacks.

75. Manage your time wisely. Studies show that stress triggers the hormone cortisol to turn up your appetite.

76. Be unconventional. Working with odd-shaped equipment like SandBells and truck tires helps your body recruit more muscle.

77. Train with a buddy, especially one who’s stronger — he’ll push you to work harder.

78. Make peanut butter better. One tablespoon of PB packs about 100 calories. Cut back by mixing equal parts PB with cooked carrots or sweet potato in a food processor until smooth. Refrigerate until needed.

79. Train like a fighter. The cross-training of mixed martial artists is second to none. Add in plyometrics and put together some supersets, keeping your rest periods low to start.

80. Avoid processed foods that contain trans fat, a manufactured fat that’s difficult for your body to break down.

81. Cut 200 calories out of your mac ’n’ cheese. Swap half a cup of puréed cauliflower and butternut squash for half a cup of shredded cheddar cheese in your recipe.

82. Take your kids to the park. You can do all your pull-ups and ab work with the kind of equipment you’ll find in a playground.

83. Chew slowly. Seriously. Studies show it’ll help you eat much less.

84. Know your numbers. Monitor everything from your calories to your weight to your body-fat percentage.

85. Start running. Sounds obvious, but just try running as far as you can. The next day, try and go for a minute longer. Within a few weeks, you’ll notice how much farther you can go than when you first started.

86. Do household chores. Burn calories while mowing the lawn (346 calories per hour), raking leaves (230), or washing your car (269).

87. Don’t wait in line for a treadmill. Do a few sets of box jumps or mountain climbers to get warmed up.

88. Try ostrich. It’s leaner than most ground beef you can find at your grocer.

89. Swap a side of rice with a low-cal veggie like broccoli. You’ll save 250 calories per serving.

90. Cut rest periods in half while lifting. Your muscles and cardiovascular system will have to work harder, burning more fat.

91. When eating out, ask for sauces on the side. You’ll eat less — and save tons of calories.

92. Be wary of “zero-calorie” foods: If a product has less than five calories per serving, it can be labeled zero calories.

93. Brush your teeth before bed — shirtless. You’ll see your progress in the mirror and get psyched to work out the next morning.

94. Set a few simple goals every morning — getting in 30 minutes of training; skipping your afternoon junk-food binge. Meet ’em and build off of them for even bigger accomplishments tomorrow.

95. Load up on low-fat cottage cheese. It’s a great source of calcium, and packs just 163 calories per cup.

96. Finish a crossword while watching TV. You’ll be less likely to eat if your fingers are busy.

97. Don’t hold on. The guys on the cardio machines who hold onto the frame are usually out of shape. That’s not an accident.

98. Train with elastic bands on days you can’t make it to the gym.

99. Drink responsibly. Steer clear of mixed drinks. Stick with a light beer or glass of wine. Or at least something made with a low-cal mixer, like diet soda or tonic.

* * *

Follow Cary Castagna:

Website: http://www.edmontonsun.com/author/cary-castagna

Facebook:

http://www.facebook.com/pages/Keeping-Fit-with-Cary-Castagna/106367266730

YouTube: http://www.youtube.com/user/CaryIsKeepingFit#g/u

Twitter: http://twitter.com/SUNcarycastagna

LinkedIn: http://www.linkedin.com/pub/cary-castagna/29/b

Hawaii Five-O star gives fitness 411

- September 1st, 2011

Picture 1

Last month’s issue of Men’s Fitness featured Alex O’Loughlin on the cover.

Here’s some fitness 411 from the Hawaii Five-O star (courtesy American Media Inc.):

These days, O’Loughlin makes sure to drink about two gallons of water a day (which explains the jug he carries). Breakfast consists of a half-cup of oatmeal, a banana, a few almonds and a splash of 2% reduced-fat milk. Lunch and dinner include a balanced combo of protein, veggies, and carbs — and he has a simple paradigm for portion control.

“If you look at your open hand, the size of your palm is the amount of protein you should take. Your splayed four fingers equal the amount of space you should have for vegetables. And the triangular area between your index finger and thumb is for carbohydrates — brown rice or whole-meal pasta. The key is to have a very low-sodium diet and understand that 80% of (the process) happens in the kitchen, not in the gym.”

If he had his way, though, O’Loughlin would avoid indoor workouts altogether.

“I much prefer being in the canyons or the hills or the ocean — being outside and using the resistance of the earth and gravity and my own body weight,” he says. “I’d rather hang from trees and do pull-ups than be in a gym surrounded by people in spandex.”

Maximizing every opportunity, he combines indoor circuit training with hill running, improvising some resistance exercises along the way as a bonus.

“During the run I’ll stop and drop straight to lunges,” he says. “Running is my cardio preference.”

Whether or not father knows best, O’Loughlin remembers what being a 10-year-old brown belt meant to him and has high hopes for his son. And for himself — since he’s determined to stay healthy and live long.

“I don’t know what pushes me out of bed some days,” he says. “But … there’s something really validating about reaching the top of a mountain and looking back.”

And after that?

“You enjoy the view,” he says. “And then you walk down.”

Five-O Fitness

When it comes to body transformation (and maintenance), O’Loughlin turns to L.A.-based trainer Jeff Blair, a former attorney, and now full-time personal trainer.

Warm-Up for 15 minutes: Foam rolling on calves, hips, illotibial band, thoracic (back) area, and lats. Dynamic mobility exercises, which are essentially moving stretches like cat-camel, bird-dog, dynamic hamstring stretches, hip swings, toy soldiers, and dynamic calf stretches.

Once warmed up, O’Loughlin dives into his workout session, resting for 30 seconds between exercises.

Sometimes he may do supersets, performing one set of Exercise 1, then one set of Exercise 2 without rest, then going back to Exercise 1, and then 2, until two exercises are complete.

Blair specialized O’Loughlin’s workout, which includes 12 different moves for his body to “train the greatest amount of muscle fiber possible to increase metabolism and get as leas as possible as fast as possible.”

“He put me on this nutrition program — and he changed my life.”

Follow Cary Castagna:

Website: http://www.edmontonsun.com/author/cary-castagna

Facebook:

http://www.facebook.com/pages/Keeping-Fit-with-Cary-Castagna/106367266730

YouTube: http://www.youtube.com/user/CaryIsKeepingFit#g/u

Twitter: http://twitter.com/SUNcarycastagna

LinkedIn: http://www.linkedin.com/pub/cary-castagna/29/b