Which Exercise is Supreme?

I get this question often. It's usually followed by "...for getting rid of my belly/thighs/butt/tricep fat"... etc.

Regardless of what you are looking to accomplish, that question in its current form is unanswerable.

There are exercises that work very well for certain muscle groups and movement patterns, various forms of posture, cardiorespiratory training, etc. So while trying to create a "supreme exercise" is a futile task, I will devise a criteria by how I define a "great exercise"

One that incorporates big, compound, multi-joint movements that requires a degree of coordination and integration to perform.

For arguments sake, If I could only pick 3 exercises that I had to do for the rest of my life, they would be... DeadliftsPull-upsWind sprint intervals (90-100% intensity - Tabata style)
By definition, the above work massive amounts of muscle groups, require a large degree of integration and include a very high intensity cardio. Deadlifts - are the prototypical posterior chain exercise - working the muscles of the back of the legs, butt, lower back and require a serious amount of stabilization through the core and a fight to keep a neutral spine. Pull-ups - I confess I love them. All you need is a bar and you have a near perfect lat/pec/trap (mid/low) and an appreciable amount of stabilization through the core and shoulder girdle. Wind sprints - I love running and performing near-max efforts are a fantastic way to boost fitness in a hurry. Build up to these bad boys though.
What 3 exercises would you do if you could only choose 3?

Image Credit: Flickr/elvertbarnes

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The 5 Top Fruits for Fat Loss

Now that we have discussed how fruits help to maintain a healthy weight, we can focus on which fruits are the best for fat loss.

After all, some fruits have more sugar than others and other fruit products are so highly processed that they no longer resemble the fruit they once were.

Pears: The fiber content of pears is one of the highest--about 4 grams of fiber per medium pear. More fiber means the fruit is more filling and will keep your blood sugar more stable while ingesting the fruit sugar.Apples: Just like pears, apples are also very filling. You know what they say; an apple a day keeps the pounds away.Melons: These fruits have a very high water content making them very filling and low calorie. For example, you can eat a whole half of a cantaloupe and it is less than 100 calories!Cherries: This fruit has one of the lowest glycemic index ratings, meaning the sugars in the fruit are not rapidly absorbed. So, even though cherries taste sweet and delicious, they are a fruit that will keep your blood sugar fairly stable which is ideal for weight loss.Grapefruit: This one has a lot of myths surrounding its affect on fat loss. The truth is that grapefruit does not help speed up burning fat directly. However, it still happens to be a great fruit for weight loss since the sugars in grapefruit are not rapidly absorbed.

First of all, it is important to remember to avoid fruit juices even if it is 100% juice. Juice has a highly concentrated amount of sugar and is lacking the filling fiber content of whole fruit.

Secondly, avoid snacking on dried fruit. Half a cup of dried fruit is about 200 calories, but half a cup of fresh grapes is about 60 calories!

Finally, watch out for canned fruit packed in sugary syrups. Fruit can be a great food for fat loss by following a few simple suggestions.

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4 Tips to Stay Healthy During Summer Travel

As half the world heats up during this time of the year, many of us reach for the fresh fruits and veggies while others are planning exciting trips this time of year.

Whatever your plans, it is easy to get off track with your health and wellness goals. You can make staying in shape this summer easy with these four simple tips.

Stay active while on vacation. It is easy to relax, put your feet up, and forget about physical activity. Going on hikes, walks, or tours can squeeze in some exercise. Try using your hotel's gym if traveling, or bring your own jump rope or exercise bands.Pack snacks. If you are traveling someplace that doesn't require a long commute, pack a cooler full of fresh produce, yogurt, reduced fat cheeses, nuts, and plenty of water. If your destination is far away, stop by a local grocery store to pick up healthy snacks for your stay. Many hotels have mini fridges where you can store a small amount of perishables. Packing and planning ahead will save you from making last minute high calorie choices. Read the menu before you dine. We tend to eat out for most meals while traveling, but that doesn't mean choosing a high calorie dish. First, try to look up the restaurant's nutrition information online. Second, try to read a menu before you go. Studies show that you will often choose a lower calorie and healthier menu option if you can decide ahead of time. Avoid high calorie beverages. It is easy to give in to the joys of vacation and have a fancy alcoholic drink made with sugary syrups. One of these adult treats could set you back up to 1000 calories. Stick to a white wine spritzer, or low calorie mixers. Also, keep the alcohol consumption to a maximum of one drink per day for women, and two per day for men.Whatever your plans are this summer, Diet Blog wishes you a summer filled with health and happiness.

How do you stick to your health and fitness routine during vacation?

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Eat Smaller Bites to Lose Weight

Eating smaller bites of food to lose weight sounds simple enough, but does this technique work?

The Journal of the American Dietetic Association released a study this month that researched whether or not snack size bites influenced how many calories each participant ate.

33 female college students with average healthy weights were selected. 29 of those students participated and ate candy that was offered while completing an unrelated computer task.One half of the participants were given whole candies and the other half were given the same candy cut in equal pieces. The total amount of the candy was identical for each group.Participants performed unrelated computer tasks and were allowed to eat as much of the candy as the wanted while completing the task.The participants who were given the cut-up candy ate less by weight compared to the group given the whole candy resulting in about a 60 calorie difference.Some participants reported they felt a serving size of about 10 candies was appropriate, so that is how many they ate no matter the size.Hunger, personal dietary restrictions, and the type of candy had no affect on the results.

This is strong evidence that how we eat our food and the size of our food bites is significant. Even though this was a very small study, it brings to mind the importance of making dietary changes.

Perhaps there will be a small bites diet in the future. More importantly, we should take this new research to remember to eat mindfully and slowly. Cutting up your food and eating more bites takes time. One thing we know for sure is that eating more slowly likely results in fewer calories eaten. If taking smaller bites helps with weight control and helps to improve health, why not try it?

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