Archived Posts
What should your MACRONUTRIENTS intake be?
Can you help me figure out what my MACRONUTRIENTS intake should be? I am a 5’7” female, 24% body fat, 156 pounds, 19 years old (almost 20); I’m having a hard time figuring out my macros. I work out 5-6 times a week, hit the weights 2-3 per week, incorporate cardio...
One calculator says 1200 Cal/day, the other 2030 Cal/day to lose weight, which is correct?
I need help regarding how many calories I need to lose weight. I am 5'9" and 220 lbs. I work a sedentary job, and I try to work out hard at least 4 times a week. I also got into jogging and running; training for half marathons and 5Ks. Some calorie calculators say...
Look Your Very Best with These Medicine Ball Exercises
Medicine Ball Exercises 101 – Single Muscle Group Exercises Do you want to look your very best? With this combination of exercises you will focus on individual muscle groups in order to tighten and tone targeted areas of your body. Single muscle, or isolation,...
Why haven’t I lost weight or belly fat after two months of working out?
I'm 38, and I have been going to the gym for about two months now. I can't seem to lose belly fat and trim down. I work out 6 days out of the week, and I have gained strength and endurance. I follow a strict workout plan. I do weight training with cardio in between...
The Risks of Eating Too Much Fiber, How Much is too Much?
Debbie J., MS, RD contributed this article - Connor is a soccer player who lost 20 lbs. his first year of college, appeared thin and was easily tired. He ate fruits, vegetables and grains to his heart’s content but wouldn’t touch fries, candy, cheese, bacon, beef,...
How can I lose the last 10 pounds I gained during pregnancy?
I have an almost exclusively breastfed 8 month-old, and still have ten pounds (gained 42) to go until I'm back at my pre-pregnancy weight. I just don't know how to lose the rest of the weight because nursing makes me so hungry, and also I've heard cutting caloriess...
How to use the 4 Most Popular Cardio Machines
Cardio Machines 101 – Treadmill, Stair Mill, Elliptical and Bike – Part 1, Understanding the Operations and Controls Board. Cardio machines can be intimidating pieces of equipment. Sure, you know how to walk, jog and run, but when you step onto a treadmill it seems...
How much produce is too much, if I am trying to gain weight?
How many calories would you suggest I eat, as I'm trying to gain weight; my weight is too low at 90 pounds? Today, I ate a cup of mushrooms, 8 grapes tomatoes, 1 cup of broccoli/onions, 3 cups of lettuce, an apple and an asian pear, tons of cereal, protein (yogurt,...
Burn More Calories and Work More Muscles with These Medicine Ball Exercises
Medicine Ball Exercises 101 - Multi-Movement Exercises It’s impossible to miss them. You know, medicine balls, those bright colored balls with numbers on them. Though you have seen them in the gym for as long as you can remember, you’re not quite sure what to do...
Do any other liquids like milk, juice and tea count as water for my daily intake?
I have read, from your articles and many others, that one should drink half of their body weight on ounces of water each day and so I have some questions about this. What is considered water? I realize coffee is not only not considered water, but is a diuretic and...
Can You Hold Your Own on the Basketball Court? Nike Basketball Wants to See YOUR Best 3on3!
You’re an athlete, you love to watch sports, you get caught up in thrill of the rivalry, and the more you watch the game the more it ignites the fire of competition inside you. It’s time to play! This is your chance to play on the big stage, and we mean REALLY BIG....
How much fat, protein, carbs, fiber, water, etc. do I need to build muscle?
I am 28 years old, 125 pounds and I have ulcerative colitis so I eat healthy as much as possible…I need to gain weight and build muscle, what diet plan should I be on? What are my numbers that I should look for in calories, fats, proteins, and carbs? Water...
Traveling this Summer? Stay in Shape with this 20 Minute Workout
Just because you’re vacationing, doesn’t mean that your workout routine has to take a holiday, too. For those of you who spend countless hours in the gym, working hard to look your best every day, you probably want to at least maintain your efforts when you go on...
Do I have to eat BEFORE an early morning training session, or can I wait until AFTER?
I get up at 4:15 a.m. and workout for 30 minutes (weight and cardio training). When and what should I eat? Before my workout or after? I don't really have time to wait an hour before I workout. -Dawn B. You should be fine eating after your workout, Dawn. It takes...
Get Great Triceps and Defined Arms with These Dumbbell Exercises
Dumbbells 101 – Triceps The back of our arms are a frustrating "problem area" for many people. In general, it’s a good idea to work out your triceps---which just happens to be the muscle group that dominates the back of your upper arm---and for those of you who...
Which food pairings are best for losing weight?
How should I pair my foods to lose weight? Also, should I eat more calories during breakfast and less at dinner? –Farris B. For weight loss you’ll want to utilize your digestion and metabolism to their capacity to promote fat burning. Weight loss requires...
How to Burn 1000 Calories Sunbathing and Having Fun at the Beach!
You’re thinking this can’t be true, I know, and you are probably waiting for this to include some crazy beach workout, but that isn't the case either. It is completely possible, probable even, to burn a 1000 calories during your next trip to the beach, if you just...
Can I prevent my muscles from cramping by adjusting what I eat and drink?
I can't seem to perform any leg exercises, including swimming, without cramps, regardless of how little weight I use. How can this be prevented? Am I lacking something nutritionally? Charles R. Muscle cramps originating from a nutritional source could be due to an...
10 Surprising Facts About Water and Staying Hydrated
Debbie J., MS, RD contributed this article - 1. Eight glasses of water per day may not be right for you! The “eight 8 ounce glasses of water per day” recommendation, originating sometime in the last century, is without scientific evidence! This myth has been...
What is the best afternoon snack to curb hunger?
What is the best snacks to have when you get that hunger craving in the afternoon? – Don B. The best snack is one that contains some protein and fiber, and that compliments the rest of your day. Unlike a snack that is just full of carbohydrates, the protein and...