Wellness

Doing cardiovascular exercise on an empty stomach helps burn more fat. So skip breakfast and watch the fat melt off.

Many athletes and trainers have long debated the question of whether doing cardio on an empty stomach is beneficial to fat loss. The answer is yes. A study published in Muscle & Fitness Hers compared the effects of meal timing on the amount of fat and carbohydrates burned and have found that athletes who perform cardio on an empty stomach do get a fat-burning boost.

Research on Morning Cardio

The study compared two groups of people. One group did not eat before performing cardiovascular exercise. The other group ate a pre-workout meal. Researchers found that the former group burned more fat during their workout than the group who did eat before exercising. This proves that doing cardio on an empty stomach in the morning gives athletes and those trying to lose weight a significant advantage when it comes to burning off fat.

Why Cardio on an Empty Stomach Works

In the early morning, levels of muscle and liver glycogen are lower because of overnight fasting. This depleted amount of glycogen and lowered blood sugar levels are the ideal factors for burning fat instead of carbohydrates. Glycogen is reserved carbohydrates and the body’s primary source of energy. So when these levels are low, the body moves on to the secondary source of energy, which is fat.

Morning cardio on an empty stomach is also beneficial because of the afterburn effect. After a cardio session, exercisers will continue to burn fat because of an elevated metabolism that continues throughout the day. Doing cardio at night will only cause an elevated metabolism until the time an athlete goes to sleep, when the metabolism rate drops significantly.

Not to be diminished is the mental benefit morning cardio provides. Starting the day by tackling a difficult task, like vigorous activity, provides a feeling of accomplishment that can help exercisers stay positive and motivated to continue their healthy lifestyle throughout the rest of the day.

Eating Before Training

There are some people, who, despite the proven benefits, just cannot stomach a training session without having some fuel in them. Don’t despair. The study showed that the group that had the pre-workout meal did continue to burn more fat than the fasting group two hours after the end of their exercise session. So upfront fat burn isn’t as great, but long-term fat burn is better for those that do eat before training.

Another option for those who can’t do cardio on an empty stomach is to do cardio after weight training. Lifting weights burns carbs so the body will then have low stores of glycogen at the end of a weight training session. Doing cardio at this point mimics morning cardio on an empty stomach because the body will eat through the depleted glycogen as energy and then move on to fat as the reserve energy source.

We all dread winter. Especially, when we live in an area where the winters are bitter cold with ice and snow.

Today is one of those days in Michigan, when it drizzles constantly, the sky is cloudy, and it feels cold all over. I would just love to sit in my computer and do nothing else but write, drink hot tea and snack on some cheese and crackers. If I do that all winter long, I am going to regret it when next spring comes, since I was able to adjust to some good eating habits that I have so successfully kept for the past 8 months

So what are we supposed to do in the winter months and avoid weight gain? There are quite a few options. Joining the gym is one. But not all of us have the luxury of joining a gym. Working out at home is another option. Preparing good healthy meals and drinks also helps in maintaining a steady weight and not gaining it in the winter months.

There are quite a few tapes and cd’s in the market that will help keep you motivated to stay active. Sometimes we get bored of the same routine over and over again, but once you start exercising you feel much better.

Exercise gives more energy, battles depression and increases endorphins in our bodies that we lack in the winter months due to no sun. Walking in the winter months is also a good exercise. Even if it is bitterly cold outside, the cold weather boosts up your metabolism and helps keep your weight in control. It’s not so bad to go for a walk when it’s sunny after a snowfall. Just make sure you dress very warm.

Let’s not forget the holidays. Along with winter we have Thanksgiving and Christmas and the abundance of parties, food and drinks. How can you avoid gaining weight when the holiday season is so short and packed with so many parties; and yet on the other hand you want to enjoy it?

When invited to a party, it’s best to eat something before arriving. A small snack or even a small meal will help stave off hunger for a while, so you won’t binge on the snacks. While at the party, stay away from snacks loaded with calories. It’s best to eat a few veggies and some cheese and crackers. They are healthy and will fill you up so you won’t feel hungry. As for drinks, the best way is to either drink water, or a glass of wine. Mixed drinks pack up the calories. With all the sugar in them, they will make you hungrier and crave more food.

So you survived the holiday season, but you still have a couple of winter months before spring arrives. How do you eat healthy when there is not an abundance of fresh vegetables? It’s easy to prepare meals that are warm and healthy.

Frozen vegetables keep their vitamins more so than canned. A heated bag of frozen veggies, along with some roasted chicken, or fish and you have a warm meal to keep you satisfied. Another good option is legumes, like white beans and lentils. There are recipes that you can make with these that will keep you warm and satisfied.

The most important thing to keeping the weight off during the winter months is being active. No matter how many vegetables, or how many times you watch what you eat, if you are not active, you will gain the weight. So stay fit, and stay healthy.

As we’re approaching the shortest day of the year many of us are fighting depression because of lack of sunlight. Symptoms may include anything from feeling gloomy to full-blown depression. Most SAD sufferers lose interest in regular social activities they enjoyed when there were more daylight hours. However, you don’t have to give in to the “winter time blues”, or what’s called seasonal affective disorder (SAD). Here are some helpful tips to prevent SAD from stealing your joy.

Exercise—Tip #1 for Preventing or Coping with Seasonal Affective Disorder

1. Get off the couch and move! That's the first step you should take when you feel yourself getting down during the winter cold and darkness. If it's too cold to walk outside, just walk in your house for 30 minutes. Set a timer, turn on your favorite TV show or radio program to keep your mind occupied and walk until the timer goes off.

2. Use a treadmill. If you don't already own one, they're really not that costly. In fact you're sure to find one on special at either an early-morning pre-Christmas or after Christmas sales. Or, If you do have a treadmill or exercise bike, dust it off and start moving. No only will you burn calories, but your endorphins will kick in, improving your mood. Also, why not walk at a local indoor mall where you can see others walking, as well as find a walking buddy or join an existing group that walks regularly at the mall.

3. Join a gym. Look for fitness centers that offer discounts if you think it's not in your budget. Surprisingly, many athletic and fitness centers regularly offer specials, as well as discounts for bringing in new members.

Use Light Therapy—Tip #2 for Preventing or Coping with Seasonal Affective Disorder

Using light therapy to treat SAD is a highly effective. First, try sitting near a sunny window or if you have a sunroom, spend most of your time in there. I remember how just sitting in our Connecticut sunroom used to cheer me up when we first moved from Florida to New England. Even on a frigid, snowy day, all I had to do was spend time in the sunroom and my spirits were lifted.

However, if you have a bad case of SAD, you may need to take further steps as in many cases, ordinary light bulbs are not strong enough to work. However, there are varieties of commercial lightboxes you can buy that are effectual. Sit about two to three feet from a specially designed lightbox for about 30 minutes to an hour each day. After about three or four days, you should see results. You don’t’ have to just sit, but can carry on with daily activities such as reading, needlework, and other hobbies and chores (just so you’re close enough to the lightbox.)

Cut Back on Carbs—Tip #3 for Preventing or Coping with Seasonal Affective Disorder

If you’re struggling with SAD, chances are you’re both craving and eating more carbohydrates. Unfortunately, this only leads to more problems, as you become tired and grow even more depressed because of a winter weight gain. But by disciplining yourself to eat more protein and less carbs (include only the good ones such as fresh fruits, whole grains, whole wheat breads), you’ll feel better, both physically and emotionally. A good idea is to clear your house of bad carbs (You know the ones—cookies, cakes, sugars, chips, white flour products, etc.) Winter is an excellent time to join a weight loss program, such as Weight Watchers, where you’ll not only learn how to eat healthier, but get moral support for your goal of losing weight.

Decide to Enjoy Winter—Tip #4 for Preventing or Coping with Seasonal Affective Disorder

Finally, think of ways to enjoy winter. Instead of counting the days until spring arrives, think of fun winter activities. Learn to ski, snowboard, or ice skate. Or, just have fun with your kids making a snowman. It just may be that winter could become one of your favorite seasons.

Working out is one of those necessary evils in life and I’d like to share with you a few simple reasons you should make it something you strive to add to your life.

Working out improves your sex life. If nothing else revs you up about working out, hopefully this will. It’s actually been scientifically proven that regular exercise can increase sexual drive, activity, and satisfaction. Physical endurance and muscle toning improve sexual prowess, and exercise jump-starts the sympathetic nervous system, which increases blood flow to the genital area.

Even low levels of exercise help keep you functioning properly. In fact, men can significantly lower their risk of erectile dysfunction by burning only 200 calories a day.

Lose weight and feel great! It’s no secret that excess weight wreaks havoc on the body. From minor aches and pains to heart disease and high cholesterol- working out will help you lose weight and potentially decrease and possibly remove many health woes. Working out also boosts immunity making you less likely to get sick. In fact, it is estimated that physically active people can save up to $1,000 a year in regular healthcare costs.

Gain confidence. Working out improves your confidence levels. As you get started on a workout routine your body will lose fat and get toned. Just knowing that you are working towards a new and improved body makes you feel better about yourself mentally and emotionally. Working out will inevitably give your self-image and self-confidence a boost, which is often one of the best motivators to stick to a workout program.

Improve brain function. Exercise causes a drop in stress hormones and acts as an antidepressant. If you have ever experienced a “runners-high” then you know exactly what I am referring to. In general, anything that is good for your heart is great for your brain and exercise is definitely good for your heart.