6 Steps to Lean, Lovely Legs

Get ready for warmer weather with gorgeously groomed gams!

Whether it’s that your stems haven’t seen the sun in six months, you haven’t bothered to shave since Christmas, or your once-defined ankles have seemingly become one with your calves, baring your bottom half can be bleak, to say the least. So before you let your legs get the best of you, here’s SHAPE’s six-pronged “F-Factor” guide to getting your gams toned, tanned, and smoothed with time to spare before summer!

Firm Up

While sculpting shapely legs is often a lengthy process, there are some quick tone-up exercises you can add to your everyday routine. Start by skipping the elevator and taking the stairs!“Don’t underestimate this simple activity,” says Jolene Matthews, who trains The Real Housewives of New Jersey star Jacqueline Laurita. She recommends skipping steps (i.e. two at a time) on a staircase of about a dozen. Take ten trips to the top and you’ll burn about 200 calories (plus work your abs, butt, and legs all at the same time).
Matthews also recommends something you may have done without realizing its leg-shaping benefits–dancing! “There’s a reason why dancers all have amazing legs. It’s the perfect activity. It gets your heart rate up and firms the legs,” she adds.
Other exercises that offer leaner legs in just a few weeks? Squats, lunges, jumping rope, and walking on an incline on the treadmill.

Eliminate Fuzz

“While the age-old Dove soap and razor does the job, these days there are many ways women can achieve smooth, sexy legs for a longer period of time in between shaves,” says Dr. David E. Bank, a New York-based dermatologist.Electrolysis, the process of inserting a hair-thin needle device into the hair follicle that expels a small amount of electrical energy to eventually eliminate hair growth permanently, can be time consuming and costly. Depilatories, chemical-based hair removal creams, dissolve the hair but can irritate the skin and must be used regularly. And while waxing rips hair up at the root, it can be painful and you must have significant hair re-growth before you can wax it again (not a fan of showing stubble). Also; Beware of ingrown hairs with this method.
The most permanent option of the bunch is growing in popularity–laser hair removal. In fact, the American Society for Aesthetic Plastic Surgery estimates that in 2009 alone, more than 1.2 million laser hair removal procedures were performed in the U.S.
Dr. Bank uses a type of laser called the LightSheer Diode Laser, which works by “targeting the hair follicle, below the skin’s surface.” The company that makes the laser says patients can see a 75-percent reduction in treatment time. With any laser, patients can expect to undergo at least three or four treatments at intervals of 4-8 weeks before their hair is permanently reduced.
There are also downsides to laser treatments such as pain, swelling and redness and, although rare, blistering or permanent pigment changes can occur, especially if the patient has a tan. As for cost? Prices are based on the size of the area you’d like to treat and how many treatments you’ll need to undergo. Sessions can range anywhere from $500-600 and up.

Fry Fat

Ninety percent of women reportedly have the dimply, lumpy, bumpy skin known as cellulite. Unfortunately there isn’t much that can be done about the appearance of cellulite, but some experts say drinking plenty of water and ridding your body of toxins such as cigarettes and alcohol can help lessen the problem.When it comes to getting rid of stubborn, unwanted fat, there are a few new options.“The laser lipo body sculpting procedure, a procedure that uses a laser to ‘melt fat’ prior to performing liposuction, works particularly well at reducing unwanted fat on the inner and outer thighs and knee areas with minimal risks and a short recovery time,” plastic surgeon Dr. Neil Goodman says.
Similar procedures known as S.L.I.M Laser Liposuction and VelaShape, a combination of light and bi-polar radio frequency energies that, when combined with pressure, are also said to reduce the appearance of so-called “cottage cheese thighs.”

Fix Flaws

Spider veins can ruin an otherwise flawless façade on legs. Sclerotherapy is a relatively painless procedure in which a solution is injected into the veins causing them to contract and collapse, while laser treatment uses pulsed light to shrink the veins. Just like in hair removal though, the process takes some time. A patient will have to undergo several treatments at three-month intervals to see the desired results.When it comes to bruises and scars, Dr. Bank recommends Fraxel laser, a treatment which can get rid of old scars. A drug called Tretinion, a combination of Retin-A and Renova, has also been shown to lessen the appearance of scars. For bruising, an array of creams or gels containing the herbs arnica Montana and Bromelain have been shown to make a difference.
When all else fails, simply use a heavy duty cover-up like Dermablend that matches your skin coloring. Here’s a stylist’s secret: I’m a big fan of Sally Hansen Airbrush Legs, which is actually a skin-colored leg makeup that comes in several shades and mimics the appearance of pantyhose. It can be found at any drugstore for just a few dollars. I use it for all my television appearances—it makes legs look perfect!

Fight Fair

Porcelain skin is often considered a gorgeous trait, except when it’s on our legs. For whatever reason, they just look better with a tan. But you don’t us to remind you that sun exposure—real or artificial—simply isn’t safe.“It's not only your face that gets those unattractive brown spots, discolorations, and wrinkling from sun exposure,” says Allison Stallings, MD, a New York-based dermatologist. She notes that women’s legs are a common spot for skin cancer.
Both Dr. Stallings and Dr. Bank recommend this daily routine to improve over all skin tone and protect from sun damage: regular exfoliation (shaving does the trick), followed by a hydrating moisturizer with an SPF of at least 30. A good, regular pedicure with a mask never hurts either.
That being said, we still like our gams golden bronzed so the best thing to do is fake it! This can be achieved through sunless tanning. You can pick up an array of products at the drugstore or cosmetics counter, or you can go to a professional. Almost any tanning salon offers a spray tan via machine. You just step into the machine and within minutes are tanned to perfection. Or, you can do what the stars do and get an “airbrush” tan done by a technician. This can cost a little more ($50-$80), but the tech can better control the amount of the spray and the color.

Flatter with Fashion

Finally, my favorite part—fashionable ways you can enhance the gams you’ve got! The best news is you can cover up those legs until you’re ready to show them to the world with a great maxi! Stock up on an array of fun maxi skirts and dresses like Busy Philips, and you’ll be right on trend. Look for an all-over print and vertical seams for visual lengthening.There are also a few stylists’ tricks I can share to make you look super-leggy. Nude shoes visually lengthen the leg line, and when they’re nude and high heels, your legs go on for miles. Another trick for creating the illusion of longer legs is by wearing pointy-toed shoes. Look for shoes with low-cut sides for extra elongation and, if you’re a little thicker in the ankles, avoid anything with an ankle strap that’ll stump the leg line or draw attention to that area. When you’re ready for that shorter skirt, make sure the hem hits just above the knee.
So go ahead, show some legs, ladies!

copy from: http://www.shape.com/lifestyle/beauty-style/6-steps-lean-lovely-legs

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Top 10 Health Tips for Women

Top 10 Health Tips for Women

Want a cheat sheet for healthy living? Our expert serves up her pointers.

By Colleen Oakley
WebMD Magazine - Feature

Reviewed by Traci C. Johnson, MD, FACOG

Let's face it, ladies: Doctor visits are short. And they're getting shorter. What if your doctor had more time? She might tell you the same things that OB-GYN Alyssa Dweck, MD, co-author of V Is for Vagina, wants you to know.

Consider Dweck's tips your prescription for a lifetime of wellness.

1. Zap your stress.

"The biggest issue I see in most of my patients is that they have too much on their plates and want to juggle it all. Stress can have significant health consequences, from infertility to higher risks of depression, anxiety, and heart disease. Find the stress-reduction method that works for you and stick with it."

2. Stop dieting.

"Eating healthy doesn't mean you have to forgo your favorite glass of wine or a piece of chocolate cake now and then. The key is moderation. Get a mix of lean proteins, healthy fats, smart carbs, and fiber."

3. Don't “OD” on calcium.

"Too much absorbed calcium can increase the risk of kidney stones and may even increase the risk of heart disease. If you're under 50, shoot for 1,000 milligrams per day, while over-50 women should be getting 1,200 milligrams per day mainly through diet -- about three servings of calcium-rich foods such as milk, salmon, and almonds."

4. Do more than cardio.

"Women need a mix of cardio and resistance or weight-bearing exercise at least three to five times a week to help prevent osteoporosis, heart disease, cancer, and diabetes. Exercise also promotes good self-image, which is really important to a woman's mental health."

5. Think about fertility.

"While many women have no problem getting pregnant in their late 30s and even into their early 40s, a woman's fertility may start to decline as early as 32. So if you want to have kids, talk to your doctor about options, like freezing your eggs."

6. Appreciate birth control.

"Birth control gets a bad rap, but not only can it keep you from getting pregnant before you're ready, studies show it can lower the risk of uterine and ovarian cancer as well as regulate your cycle."

7. See your doctor every year.

Make sure you get a Pap test to check for cervical cancer every 3 years if you are 21 or older. If you are 30-65, you can get both a Pap test and HPV test every 5 years. Older than that, you may be able to stop testing if your doctor says you are low risk. If you are sexually active and have a higher risk for STDs, get tests for chlamydia, gonorrhea, and syphilis yearly. Take an HIV test at least once, more frequently if you’re at risk. Don't skip your yearly checkup. Your doctor needs to annually assess many other issues such as potential infection, your need for contraception, and sexual complaints."

8. Have good sex.

"Sex reduces stress and may lower the risk of chronic disease -- but only if you enjoy it. If anything prevents you from sexual fulfillment, such as dryness or pain, talk to your doctor to find a solution."

9. Get more sleep.

"Sleep needs differ, but if you have trouble getting out of bed, tire easily, or have trouble concentrating, you likely aren't getting enough. Recent studies suggest this can put you at greater risk of heart disease and psychological problems."

10. Consider genetic testing.

"Doctors can now screen people with a family history of breast cancer, ovarian cancer, and chronic diseases to assess their risk -- and then consider preventive measures. Talk to your doctor."

Source By: http://www.webmd.com/women/features/women-top-health-tips

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Top 10 Foods to Gain Muscle Mass

Wayne Griffins

Coach

What if I told you that you could gain more muscle mass with less training? Or retain more muscle mass with less training? And even gain/retain more strength with less training? The secret is nutrition.

As a personal trainer, most of my clients exhibit this behavior: they train hard, but they don’t give a heck about nutrition. So the time and effort they spend on training is wasted. Why? Because they think nutrition is complicated and they avoid the topic. I understand perfectly, because I used to be like that as well.

But we need to train smart. This means knowing how nutrition works and how to utilize it for your own fitness and strength gains. This works for anyone and everyone, be it for general fitness maintenance or muscle mass gain.

To get you started, here is my list of the top ten foods to help you gain more muscle mass and strength:

1. Lean Beef

This should be a STAPLE of your diet if you want to gain muscle mass. Why? Because it is loaded with all sorts of things conducive to muscle growth. On average, a three-ounce serving of lean beef is only 154 calories, yet it provides ten essential nutrients, including iron, zinc and B-vitamins. More importantly, it provides your body with high quality protein (not all proteins are equal), and a high level of amino acid that works with insulin to promote muscle growth. For those who are trying to lose weight, this should come as great news – a 3 ounce serving of lean beef provides roughly the same amount of protein as 1.5 cups of beans, but at half the calories.

2. Skinless Chicken

Like beef, it is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course, there are so many ways you can cook and prepare chicken. Go down to the store and you can easily find chicken meat cut into single serving sizes that can be seasoned and quickly cooked.

3. Cottage Cheese

Not many people know this, but cottage cheese constitutes relatively pure casein protein. For those who don’t know, casein protein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for guys who have no choice but to go long periods without eating. Not forgetting, cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients. My advice: buy the nonfat/low-fat versions.

4. Eggs

Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. To sum it up, they are the most value for money. And please note, eggs are not harmful for your health, as numerous studies have already shown.

5. Whey Protein

There is a reason why whey protein supplements are the most popular supplement in the bodybuilding world: because they provide a fast and convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals. However, for those of us non-bodybuilders, simply using it right after our workouts can be very effective for muscle mass gains. Do not rely on it completely though. It’s more important to get high quality protein from whole foods, and use whey protein as a boost. There’s so much more about whey protein, if you want to find out more, click here to read a comprehensive article I have written on how to best benefit from it.

6. Tuna and Other Fish

High in protein, low in fat, and rich in omega-3 fatty acids. The key here is omega-3 fatty acids. They are essential, not only for health reasons, but also because they improve fat loss and ensure the proper function of your body processes, such as your metabolism.

7. Oatmeal

Oatmeal is an ideal source of carbs due to both its low glycemic index (GI) value and the fact it is minimally processed. The benefits of a low GI diet are as follows:

• Better micronutrient profile and more fiber
• Increased satiety
• Decreased hunger
• Lower subsequent energy intake (second meal effect)
• Fat loss

In short, enhanced fat loss for those looking to lose weight, and a constant source of carbs for muscle preservation.

8. Whole Grains

Whole grains digest more efficiently and provide more nutrients than refined grains, and as such promote sustained energy levels and overall health. For instance, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.

9. Fruits and Vegetables

Firstly, fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. Secondly, they provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide, which helps to flush out the substances your body does not need.

10. Healthy Fats

I know some of you shudder at the thought of consuming fats, but good fats are essential for muscle growth. In fact, they play an essential role in hormone production (testosterone and growth hormones) that is responsible for muscle growth and strength gains. Your metabolic rate is elevated as well, which helps you shed more fats. In addition, fats are needed for many important maintenance functions. Polyunsaturated and monounsaturated fats are the good fats. You can find them in salmon, other fishes, nuts, leafy veggies, oils such as flaxseed, avocados, and seeds. They are also all rich in omega-3 and omega-6 fatty acids.

copy from: http://breakingmuscle.com/nutrition/top-10-foods-to-gain-muscle-mass?page=0,0

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9 Killer Ways To Gain Muscle Naturally!

9 Killer Ways To Gain Muscle Naturally!

Tired of being known as the 'skinny guy' ? Then try these 9 muscle gaining tips to combat your fast metabolism and achieve the mass you want!

Today I want to share with you some quality advice on how to gain weight. Now I caution you that this is for the really skinny guy looking to really gain weight because they barely have any meat on their bones. I know what it is like when you feel like you eat all the time and have nothing to show for it. I have been there. I also understand the feelings that you feel when people start to resent you because you can eat whatever you want and not ever gain a pound. They don't realize that to skinny guys, this is a curse more than it is a blessing at times.
However I also despise people saying that they have 'tried everything but nothing works'. This is the biggest lie that you need to stop telling yourself. You may have tried a couple of things but trust me, you just haven't tried the right things yet. Here are 9 tips that will help you to start to gain weight in no time at all. These are tips I have personally used and I guarantee they will work for you.

Here are my top 9 Tips to Gain Weight:

Tip 1 Train Under An Hour

You should be keeping whichever program you are doing to no more than 1 hour of duration. Be sure that you are focusing on keeping the intensity high rather than making the workout drag on. There have been countless studies on how nasty things happen in your hormonal state after training hard for more than an hour. Plus, when trying to gain weight, we want to work out harder rather than longer.

"You Should Be Keeping Whichever Program You Are Doing To No More Than 1 Hour Of Duration."

Tip 2 Make Eating A Habit

Listen, I know in the beginning of this post I was sympathetic to your problem, but I am also here to say, Suck It Up. I can tell you that to gain weight, you need to focus on making your meals a habit rather than an afterthought. Your body is pre-programmed with your genetic disposition. And in your case, you have a very fast metabolism that digests and burns calories quickly. So even though you might eat 3 meals a day, and they may be high calorie meals, your body is going to burn through these very quickly. Instead focus on having 5-6 meals a day spaced 2-3 hours apart so that your body is constantly being provided with something to metabolize and build muscle.

Tip 3 Stop Relying On Supplements

I have been in your shoes, and I can't count how many times I have fallen prey to the supplement industry. You have to understand, a supplement is exactly as the name implies...A SUPPLEMENT. It is not going to make or break your gains in the gym. The majority of supplements being marketed to hard gainers looking to gain weight are focused on increasing water weight instead of muscle which after you come off the supplement, your weight will drop again. The only supplements I recommend are protein powder and perhaps some Gatorade after workouts.

Tip 4 Take It Easy

As naturally skinny guys, you have to stop moving around so much. It's just a part of who you are, but you might fidget or move around a lot in the day. Learn to relax a bit more and try to limit activity outside of the gym as much as possible when outside of the gym so that your energy is put forth to good use.

Tip 5 Understand Caloric Surplus

This is another thing I am very tired of hearing. 'No matter what I do or what I eat, I can't gain weight'. I have heard this countless times and I am here to tell you that you are dead wrong. That's OK, because I actually said the same thing until I realized the truth. Most people think they are eating a lot and you just may be. But no matter what you are eating, if you are not gaining, you are not eating enough. Most times, you should re-evaluate your diet as well and focus on more calorie dense foods. But you need to eat more if you are not gaining.
Also, when changing your body composition, you will need to 'force' things a little bit. Your body doesn't want to change and it doesn't care to gain weight. You need to 'coax' it along and yes at times it may be a little uncomfortable.

Tip 6 Focus On Progression

As mentioned above, your workouts should really be under an hour if even that. But the main take home principle is to make sure you are progressing at a workout. It's so simply yet so many people screw it up. They put in more volume and more until their workouts are at about 2 hours.
Now some things to work for a while and you may see some results. But if you want to gain weight, you're better off focusing on progressing in either the number of reps or an increase in weight lifted within your main program. Just like overeating, this too will be tough and require you to push yourself to the limits.

Tip 7 Change Rep Range Every 3-4 Weeks

Unless you are making great gains and progressing like nobody's business, I would suggest changing the rep range every 3-4 weeks to avoid plateaus. Changing the rep range will make your body adapt to the new stress causing you to gain weight in the form of muscle. This is a much better tactic than adding more sets and more work in your routine.

"Changing The Rep Range Will Make Your Body Adapt To The New Stress."

Tip 8 Hit The Buffet

Remember, this is for the extreme skinny guy...But I want you to start hitting a buffet once a week. Try and position this eating frenzy after a hard workout so that the majority of calories get shuttled into the muscles which will really help you pack on those pounds and gain weight in the right places. Don't go too overboard, but this will train your body to 'accept' more food and it will increase your appetite in the days to come. Take advantage of this strategy.

Tip 9 Consider A Mass Gainer

I know I bashed the supplement industry, but the truth is, if you really cannot eat any more whole foods (which is the better option) you could consider a mass gainer. A mass gainer is basically calories in the form of a shake. So instead of having rice, veggies and chicken, you could replace with a shake.
These are another option for between meals. But make sure you have three meals of real food and no more than three of these gainer shakes. Better yet, make your own shakes with fruits and protein powder. Much better option. OK, so start putting these tips into action and you should be sure to start go gain weight in no time at all.

copy from: http://www.bodybuilding.com/fun/9-ways-to-gain-muscle.htm

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How To Lose Body Fat Now: The Most Effective Methods Explained

How To Lose Body Fat Now: The Most Effective Methods Explained

Just how much body fat should be lost will depend on one's goals. Let's examine the most effective ways the severely overweight through advanced trainer can lose fat.

Losing body fat is not the easiest of propositions; just ask anyone trying to lose that last ten pounds. It often seems as if the more persistent a person is, the harder this stubborn body fat is to lose. Whether your goal is to get into top shape for a bodybuilding contest or to look good for the beach, fat loss is arguably the biggest incentive to train.

But just how much body fat should be lost to achieve the kind of definition that accentuates the separation between muscle groups, and highlights that all-important abdominal area? It really depends on one's goals.
An extreme level of conditioning is needed for bodybuilding purposes, while a smaller reduction is often all it takes to reveal a nice "beach body." A certain amount of body fat is needed for survival purposes—around 3-4 percent for males and slightly higher for females—with higher percentages (around 10 percent for males and 15 percent for females) deemed within the healthy, acceptable range.
Losing the last 10 or so pounds of body fat is generally a hard thing to do, and the reasons for this are many and varied. Losing even more is, as would be expected, even harder. The best ways to lose fat are often dependant upon the level one is at, so it is best to plan accordingly.
Let us examine the most effective ways the severely overweight through to the advanced trainer can lose unsightly body fat.

The Most Effective Fat-Loss Methods

The following methods can be used together or separately, depending on the goals one has, or the fat-loss stage they are at. Guidelines will be given (see "What to Do and When" section below).

1

Exercise Moderately With Aerobics & Weights, Gradually Increasing The Intensity As Fat Is Lost

If you're severely overweight, it is probably best to start your fat-burning phase with low-intensity aerobics and weight training, to ensure your body is not placed under undue stress at this early stage. When significantly overweight (over 25 percent body fat in males and 30 percent in females), it is best to work moderately as a way in which to gradually ease into a higher-intensity program.

Moderate aerobics are likely to burn a greater amount of body fat.

Moderate aerobics are likely to burn a greater amount of body fat if the intensity is kept at around 70 percent of maximum heart rate, and taken beyond the 30-minute mark (with one hour being the eventual goal).
With weight training, high repetitions with moderate weights would work best for an obese client during the initial stages of training. It is important to remember that lower-intensity weight training and aerobics should both be done in the same program to maximize results.
Walking is a perfect, low impact aerobic activity for anyone who is obese. For weight training, all body parts should be targeted with basic exercises that work larger muscles.

2

Gradually Cut Back On All Bad Fats, While Strategically Cutting Back On Carbohydrates

It has been shown that fat intake of the wrong kind will result in increased fat gains. This stands to reason, as the body will typically burn carbohydrates for fuel and use protein for repair. Therefore, it makes sense to cut back on bad fat while increasing the good type.
Good fats such as the omega-3 and omega-6 fatty acids will actually have a fat-burning effect, as they enhance metabolic function (the metabolic rate is an indicator of how the body uses stored energy). Their use—as opposed to the saturated bad type found in meats and hard at room temperature—should be encouraged.

Complex carbohydrates will generally maximize the fat burning effect as they stimulate the metabolism.

Strategically cutting back on carbohydrates means eating specific carbs at certain times to achieve a fat-burning effect. Complex carbohydrates will generally maximize the fat-burning effect because they stimulate the metabolism without causing the outpouring of insulin, which causes greater fat storage.
Complex carbs include brown rice, beans, oats, and potatoes, and their use is to be encouraged. However, the short-burst simple-sugar carbohydrates are to be avoided during a fat loss phase, as they can cause a large insulin spike and resultant fat gains. They are also concentrated, and generally higher in calories.
A third type of carbohydrate, fiber, which can be found in high-wheat foods and certain fruits and vegetables, is an important one for fat loss because it increases feelings of fullness and pushes fat through the system to be eliminated.
Best times to eat complex carbohydrates for fat loss are at all meals before 6:00 p.m. Simple carbohydrates can be eaten directly after training, as the body will more readily store them as glycogen, not fat, at this stage. For general health, the recommended intake for fiber is 30 grams per day. For fat loss, an additional 10 grams is advised.

3

Mix Up Aerobic Sessions

For variety—to eliminate boredom and encourage adherence—it is worthwhile to do a range of aerobic activities. These various activities will also have differing fat-burning effects. Combined, they may stimulate the metabolism to greater heights, therefore enhancing fat loss on a larger scale.

4

Exercise Aerobically After Weight Training Or First Thing In The Morning

One school of thought has it that training aerobically directly after weight training, or first thing in the morning, will stimulate greater gains in fat loss. The idea is that glycogen stores will be depleted at this time and therefore fat will be used directly for fuel. In many cases, this strategy has worked. However, some feel it is not a valid method. It is worth trying though.

5 

HIIT Training

HIIT (High intensity interval training) is an advanced form of aerobics designed to strip body fat at a faster rate.

HIIT (High Intensity Interval Training) is an advanced form of aerobics designed to strip body fat at a faster rate. Although not for everyone, as it can be very demanding, HIIT is one of the more effective fat-loss methods for the intermediate to advanced trainer.
As the name suggests, HIIT requires training at high intensity (near maximal) for a series of intervals, before backing off to a lower work rate. The interval can last anywhere from 10 to 30 seconds, and the entire session might last only 20 minutes, depending on the stage (both in terms of fat storage and fitness level) one is at.
An example of a HIIT session could be as follows:
Two minutes of walking followed by fast running for 30 seconds, for 20 minutes total.

6

Stagger Food Intake

At the smooth stage(a thin layer of fat—independent of water—covers the body) or in the shape stage (around six percent body fat), it is probably acceptable to stagger food intake so that high calories (1000 or so above normal) can be eaten for two days followed by lower calories for three days.
There are many variations on this practice, but the guiding principal stays the same: After a period of low calories, the body will tend to hold onto fat; on this basis it is thought that upping the calories will up the metabolic rate to burn more adipose tissue.
Generally the extra calories will not be stored as fat as long as the high-calorie days are limited to a certain period and are promptly followed by the lower-calorie days. The higher-calorie days are not open invitations to pig out on all manner of forbidden foods, but should be comprised of clean proteins, carbohydrates, and fats.
This strategy is best practiced when aiming to lose that remaining five to ten pounds of fat, and when a person is in reasonably good shape to begin with. If the client is overweight, the higher-calorie days could sabotage their weight loss due to a more sluggish metabolic rate.
A greater degree of excess fat would probably require consistency in terms of low-fat, low-calorie eating, as will be shown in the success stories featured later in this article.

7

Drink At Least One Gallon Of Water Per Day

In most of the weight loss success stories I have read, one common theme emerges: a higher than normal water intake is crucial for fat loss. Water intake is important for fat metabolism because it helps the liver perform the function of fat conversion for energy purposes.
Unfortunately the liver also has to work on behalf of the kidneys (if the kidneys are water-deprived), therefore lowering total liver productivity, which has deleterious consequences for the fat-conversion process. Therefore drinking enough water is an important step toward fat reduction. Drink at least a gallon of water per day, more if obese and/or living in a hot climate.

8

Weight Training

Weight training is a perfect activity for fat loss. Although it doesn't directly burn a greater number of fat stores than aerobics, weights will build muscle, which in turn will increase the metabolic rate 24 hours a day. The more muscle you're holding, the better your chances of losing body fat.

What To Do & When

Obese Stage

A combination of methods is needed for those who have a significant amount of weight to lose. These are the people who typically need to lose around 40 pounds of fat before they even consider achieving muscle definition. The best strategy for these people would be to lose weight slowly with a realistic, longer-term approach.
Crash-dieting and intense training probably would not be the best option. In the case of training, the amount of weight to be lost might present excessive strain on the vital organs and joints if the training is excessively intense and/or high-impact.
Crash diets—where calories are severely restricted—will likely result in initial losses in water weight and a failure to stick to the diet due to the restriction these kinds of diets place on total nutrient balance. Use the following approach for someone who is overweight:

• Exercise moderately with aerobics (walking or cycling) and weights (12-15 repetitions, gradually increasing the intensity as weight is lost.
• Gradually cut out all bad fats while strategically cutting back on carbohydrates.
• Drink plenty of water to maintain feelings of fullness and help with fat mobilization.
• Cut out junk foods.
• Use a personal trainer for motivation.
• Cut back on alcohol, or eliminate it entirely.
• Make a plan.
• Be consistent.
• Use a fat-burning supplement.

Moderately Overweight Stage

At this stage one is visually overweight, but not obese. Typically they are holding around 20 pounds of fat and have a body fat percentage of around 17-18 percent in males and 25 percent in females.


The best strategy would be to gradually drop excess body fat through a combination of low-intensity and high-intensity training, coupled with a sensible eating approach. The following guidelines can be used:

• Exercise moderately with aerobics (a combination of walking, cycling, and rowing) and weights (8-12 repetitions), while incorporating the occasional HIIT session after the first few pounds are lost.
• Gradually cut out all bad fats while strategically cutting back on carbohydrates.
• Drink plenty of water to maintain feelings of fullness and help with fat mobilization.
• Cut out junk foods.
• Use a personal trainer for motivation.
• Cut back on alcohol, or eliminate it entirely.
• Make a plan.
• Be consistent.
• Use a fat-burning supplement.

Smooth Stage

The smooth stage could be defined as a puffy appearance with a small amount of visible body fat (around 11 percent in men and 15 percent in women; about 10 total pounds to lose to become "in shape").
This look would probably be regarded as normal and healthy, but there is an absence of muscle definition due to a thin layer of fat—the off-season bodybuilder is usually at this stage. To drop these additional 10 pounds to reveal a muscular physique, use the following methods:

• Train aerobically with one moderate-intensity session and four HIIT sessions per week.
• Weight train all muscle groups using 8-12 repetitions.
• Gradually cut out all bad fats while strategically cutting back on carbohydrates.
• Stagger calories (three lower-calorie days followed by two higher-calorie days).
• Drink plenty of water to maintain feelings of fullness and help with fat mobilization.
• Cut out junk foods.
• Use a personal trainer for motivation.
• Cut back on alcohol, or eliminate it entirely.
• Make a plan.
• Be consistent.
• Use a fat-burning supplement.

In-Shape Stage

For those who only have three or four pounds of fat to lose in order to reveal a ripped, muscular physique, it is probably also best to do HIIT, as this should more effectively rev the metabolic rate while one is at an advanced fat-burning level.
For the out-of-shape beginner, HIIT might be overkill, but for the in-shape, advanced trainer, it could prove to be perfect because it's an effective way of improving an already efficient metabolism. HIIT sessions can be done five times a week, independent from any other form of training. The following are additional ways to burn remaining visible body fat:

• Train with weights using 8-12 repetitions.
• Gradually cut out all bad fats while strategically cutting back on carbohydrates.
• Stagger calories (three lower-calorie days followed by two higher-calorie days).
• Drink plenty of water to maintain feelings of fullness and help with fat mobilization.
• Cut out junk foods.
• Use a personal trainer for motivation.
• Cut back on alcohol, or eliminate it entirely.
• Make a plan.
• Be consistent.
• Use a fat-burning supplement.

Additional Fat-Loss Tips

1

Cut Alcohol

One of the worst practices when wanting to lose weight, drinking alcohol will not only add empty calories but will reduce appetite and lower testosterone levels for up to 24 hours (testosterone helps to burn fat). Alcohol will also reduce the number of fat calories burned for energy.
After alcohol is consumed it is converted into a substance called acetate, which is used in place of fat for energy, thus helping the body to maintain its fat stores¹. For the overweight person, alcohol is a definite problem on this basis alone.

2

Make A Plan

Making a plan will ensure fat loss is achieved with greater certainty. Having predefined goals and a progress diary will help your client stick to their plan, and allow for a greater degree of accountability. The first step is to determine exactly what their goals are.

Find your perfect free fitness plan!

No matter your fitness goals, we have a free trainer that can help you achieve them. Start one today! Train me!

The ability to do what is required every day without fail is the hallmark of a winner. For fat loss, all the right steps need to be taken at the right times to realize this goal. As will be shown in the following success stories, the individuals unwaveringly stuck to their plan and achieved their fat loss goals—they were consistent.

3

Use A Personal Trainer

A personal trainer can add help to motivate and inspire a person to lose body fat. Having someone on hand to lend support and expertise can really make the difference for those who are struggling with their weight-loss efforts. The best personal trainer is the one who has the right amount of knowledge and who knows how to plan a program for the specific needs of their client.

4

Use A Fat-Burning Supplement

Fat-burning supplements can have a thermogenic effect on the body, which causes fat to be burned at a faster rate. It is important to realize that these are supplements that can help if they are used in conjunction with an adequate diet and training regimen.

Fat-Loss Success Stories

The following stories show how fat can be lost to attain a specific goal. They serve as inspiration for those wanting to lose stubborn body fat.

Amer Kamra theHAMMER3

Before 233 lbs.

After 191 lbs.

Age: 22
Height: 6'0"
Weight: 233 lbs.
Body Fat: 30%

Age: 23
Height: 6'0"
Weight: 191 lbs.
Body Fat: 5%

Amer eviscerated 25 percent body fat and became a proud owner of striated abs. His story compels people to live in his image and follow his principles!

Johnathan Zamora fitchef1

Before 365 lbs.

After 195 lbs.

Age: 24
Height: 5'7"
Weight: 365 lbs.
Body Fat: 45%

Age: 29
Height: 5'7"
Weight: 195 lbs.
Body Fat: 18%

Simple day-to-day activities were painful for Johnathan at 365 pounds. See how he lost 170 pounds in 18 months and built a massive fitness following!

Aaris Wiggs wiggsaaris

Before 160 lbs.

After 122 lbs.

Age: 24
Height: 5'4"
Weight: 160 lbs.
Body Fat: 28%

Age: 25
Height: 5'4"
Weight: 122 lbs.
Body Fat: 18%

Aaris traded drive-thru convenience for weight room dominance. She added to the definition of motherhood and represents a growing movement toward healthy living!

Jennifer Hobbs Jenn2224

Before 275 lbs.

After 168 lbs.

Age: 24
Height: 5'4"
Weight: 275 lbs.
Body Fat: 57.8%

Age: 25
Height: 5'4"
Weight: 168 lbs.
Body Fat: 25.6%

Every time Jennifer lost 10 pounds, she gained 20 back. See why she committed to the hardest goals of her life, lost 32 percent body fat, and 107 pounds in one year!

copy from: http://www.bodybuilding.com/fun/drobson175.htm

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Healthy Mommy - Healthy Baby

“Healthy Mommy - Healthy Baby” helps to reduce the number of low birth weight babies, infant deaths and sickness within the ethnic communities of Montgomery County. Our Certified Community Health Workers and Registered Nurse conduct regularly scheduled home visits, educating parents on prenatal and postpartum care, along with information/education on toddler health and care through age two. We also offer an education support group for expectant and new fathers, as well as experienced fathers.

Eligibility

Eligible participants are pregnant women and girls, preferably in the first trimester (first three months) of pregnancy that may be at risk for a poor pregnancy outcome. Examples of poor pregnancy outcomes that could occur include low birth weight babies weighing less than 5.5 pounds, babies being born prematurely before 37 weeks, babies with seizures or growth delays.
Based upon information from the Montgomery County 2010 FCFC report Healthy People 2010, Montgomery County ranked 7th in the state out of 88 counties in low birth weight babies.  The number of infant deaths within Montgomery County for the period of 2006-2010 was 268.  The infant mortality rate (number of deaths per 1,000 live births) was 7.6.  The infant mortality rate during this period for Caucasians was 5.9 and for African Americans the rate was 12.4. 
The goal of the Healthy Mommy-Healthy Baby program is to target women who may have risk factors that can contribute to poor pregnancy outcomes.  These risk factors include, but are not limited to: age, previous pregnancy with a poor outcome, homelessness, low income, under/uninsured, poor nutrition, smoking, abuse, etc. A complete assessment will be done prior to enrollment into the program by our Registered Nurse.  Upon completion of the assessment, the client will be assigned to a Certified Community Health Worker.
Clients are scheduled for home visits throughout every stage of the pregnancy, and remain with their assigned Certified Community Health Worker until the child reaches age two.
Home visitation includes:

• Monitoring client understanding of health education received from clinics, social service agencies, etc.
• Continuous monitoring of the health status of the expectant mother and newborn
• Making referrals to various agencies for assistance
• Reinforcing positive changes in health behaviors

 Source By: http://www.phdmc.org/health/community/hmhm

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12 Hottest Fitness Guys on Instagram

Instagram is a wonderful thing. It allows you to see people doing cool things, learn new things, and “meet” new people. Instagram has done a world of great for the fitness community too, letting newbies peek inside the world of a fitness veteran. The other great thing about Instagram is the fact that it is a hot bed for selfies. There are progress selfies and motivational selfies…and then there are the selfies that you sometimes just need look at for the eye candy of it. So we compiled some of the best fitness accounts that happened to be owned by some great looking lads…for the eye candy of it

The Rock

@therock
There is not one time you should ever pass on looking at the greatness that is The Rock. He is a man among men. His account is full of him busting his butt in workouts, showing appreciation for his fans, and reminding you that that The Rock is always cookin’. There is nothing this man can post that isn’t awesome, as he manages to be every lady’s #mancrushmonday and every man’s #mancrushmonday

the rock

Luke Rockhold

@lukerockhold
Not all of us ladies may know Luke the way the guys do, but once you get a glimpse at the MMA fighter, you’ll want to follow him pretty much anywhere. Some women don’t like their guys too big, and Luke is just that. A man that you know can fight practically anyone and win is attractive, a man that can do that and still be cute…is a win.

rockhold

Neal Maddox

@nealmaddox
CrossFit has some cute guys, lets be real about that. One guy you won’t mind watching kip, and squat, and deadlift is Neal Maddox. He regularly shows off his chiseled form whether it be while paddle-boarding or while lifting weights, and his look is a perfect amount of exotic for any woman. Oh and he posts pictures of puppies too. Muscles and puppies. I’m done over here.

neal maddox

Simeon Panda

@simeonpanda
Simeon is part bodybudilder, part male model. With arms that could have an Instagram account of their own, Mr. Panda is a whole lotta sexy and a whole lotta man. His account documents his various training, his ventures, and his pecs. Pecs in the gym, pecs on the beach, pecs in the mirror. No, its not conceited…he’s just realistic as to why us ladies are following him.

simeon panda

Larry Negard

@bruuhhh69
There are so many guys to choose from, but Larry made the list because his physique is massively on point. That and his ability to switch on switch off the serious mode, and Larry is certainly someone to follow in IG. His progress to such definition is well documented, and you should be quite alright with the fact that he seems to always have a reason to be shirtless. And sometimes…pantless. Ahhh, Larry, how we heart you.

larry negard

Brian Hay

@ifbbpro_brian_da_body
What is better than an IFBB pro? One that is utterly adorable. Brian Hay sports his cute smile from picture to picture (along with that award winning physique) while profiling others he trains with, meets, and cheers on. Another constant on his page, his adorable little girl. I mean…a muscle bound guy with a little child?! It’s like these men know just how to hit us ladies in the ovaries. If you mix his name around, it magically spells serratus. It doesn’t, but Brian has a lot of that going on anyways.

brian hay

Anton Antipov

@maiseu
Earlier in the year we posted a picture of Anton on our FaceBook page that was well received, so it goes without saying that when compiling this list…this man gets a spot. I think we all fell in love with his wide, bright smile HA I’m just joking, its definitely his body. He is undeniably symmetric which translates into “great to look at”. His account is full of his workouts, his modeling, and selfies. This guy is featured in magazines and websites constantly, and once you become a follower, you’ll understand why.

anton

Zach Deal

@zachdeal
You know that guy that you know he knows he looks good, and you want to not think he looks good because of that…yeah that trick won’t work with Zach. I’ve never met the guy, but he genuinely looks like a good guy, which makes the dirty brown locks and the chiseled frame achingly desirable. That and his measly 6’5 height…I guess…is something some girls somewhere sort of like. We always appreciate a man who trains legs, and can break hearts with just a flip of his hair.

zach deal

Michael Thurston

@mikethurston
The weirdest thing happens when I try to finish saying Michael Thurston’s name. I accidentally say “yum” in the middle of it. Lets be honest, Michael was bred to be in advertisements and on the cover of magazines. His abs are nearly perfectly symmetrical (I’d have to touch them with my actual hands to confirm, of course) and his face is just so…yum. Garshdarn you Thurston for being so hot and having an account women can waste 30 minutes of their day on!

thurston

Dean Linder-Leighton

@deanlinderleighton
Dean likes being silly. He also likes yelling while he lifts. And it seems he relates very well to lions. All of that and, oh yeah, he’s hot, makes for one fine specimen of a CrossFit man. His profile shows a ton of weight progression and his solid technique, so not only can you double tap his pics, but you can learn a thing or two while you’re at it. Oh and, he abides by the #pantsofffriday hashtag.

dean

Brandon Hendrickson

@ifbbbrandonflexx
Sort of like Brian Hay, this guy is a straight up cutie patutie. If you don’t know what that is, well, just look at him and now you know. With a face that screams cute, and a body that screams man, and a lady that screams fitchick…you just have to love this guy. Brandon, the IFBB pro that he is, has made insane gains and documents it well on his account. He is definitely a profile you should follow for fitness motivation.

brandon hendrickson

Daniel Tinitali

@cftinnaz
You know that guy that sort of scares you but intrigues you at the same time? Its Daniel. If it weren’t for the random shots of him smiling, his scruff and intensity would be intimidating. This CrossFit coach has an account you should follow for the technique, tracking, and fun of it. And he’s manly. Like, very manly. Gotta love CF guys, right?

daniel

Source By: http://spotmegirl.com/12-hottest-fitness-guys-instagram/

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Lose Belly Fat With Just Two Exercises

It’s simple, but effective—and will rev your metabolism for hours afterwards. (Photo: Thinkstock)

A while back, I asked Alwyn Cosgrove, C.S.C.S.—one of the world’s top trainers—to create a cutting-edge fat loss program for Men’s Health. And, of course, he obliged. But a curious thing: One of the workouts in the plan featured just two exercises.

That’s right: When asked to create a super-effective, calorie-torching routine, Cosgrove gave us a workout that had readers do only a kettlebell swing and a squat thrust. This confused some folks, who wondered, “How can you lose fat with just two exercises?”

Cosgrove’s response: “Running is just one exercise, but no one questions that when it comes to burning fat.” (Discover the 10 Exercises That Burn More Calories Than Running.)

He makes a good point. And in fact, once you understand the philosophy behind Cosgrove’s routine, you start to see why it works so well. But first, an explanation of the actual routine itself.

Here’s how it works: You do 15 repetitions of the kettlebell swing (you can also use a dumbbell for this), followed immediately by 15 reps of the squat thrust. (See below for descriptions of both exercises.)

Without resting, do 14 reps of the swing and then 14 reps of the squat thrust. Continue this pattern until you complete only one rep of each exercise. This is called a countdown workout.

Sure, that’s just two exercises, but do the math: If you complete the entire routine—from 15 down to 1—you’ll do 120 repetitions of each exercise. That’s 240 repetitions. And these aren’t just any exercises: They’re movements that challenge your entire body.

They’re also done at a fast pace. On average, it’ll only take you about three seconds per rep. So you’ll do those 240 reps in just 12 minutes or so. That’ll light your muscles on fire, and have you gasping for air (in a good way).

If you think that sounds too easy or too fast, I suggest you try it. You may find you can’t even finish. But that’s okay—you can just start with a lower number, like 8, and work your way up as you improve your fitness. (In fact, I recommend this strategy.) If you want an even greater challenge, you can always take a breather and repeat the routine.

Remember: Whether you’re running or lifting, your muscles require energy to help you move. And this workout forces more of your muscles into action than you’d ever use while jogging for the same duration. It’ll also boost your metabolism for hours after your workout.

What’s more, unlike jogging, these aren’t joint-pounding exercises. So this is actually a “low-impact” workout that you can do at a high intensity, making it ideal for overweight folks.

The best part: You can do the routine without even leaving your house, since all you need is a single kettlebell or dumbbell. But if you want a complete cutting-edge exercise and nutrition guide that you can use on your computer, tablet, or phone, check out The Lose Your Spare Tire Program. It’s the easiest and most effective way to drop 20, 30, or even 50 pounds, and flatten your belly forever!

How to do the countdown workout: Do 8 reps of the kettlebell swing, followed immediately by 8 reps of the squat thrust. Without resting, do 7 reps of the kettlebell swing, and then 7 reps of the squat thrust, and so on, until you work your way down to 1.

A reminder: Don’t overdo it. If your form breaks down during the routine, just stop there. Then next time, adjust your starting point so that you can work all the way down to one without having to stop. As you become better conditioned, start with a higher number.

An important note: This isn’t a complete workout program, but it is a great routine that you can do almost anywhere, anytime. And it’s a fantastic substitute for 15 minutes on the treadmill.

(Photos: Mitch Mandel)

Kettlebell (or Dumbbell) Swing
Set a kettlebell (or dumbbell) on the floor in front of you. Bend at your hips and grasp it with both hands, your arms straight and your back flat. Now “hike” it between your legs. Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to chest height.

Allow momentum to swing the weight—you’re not trying to actively lift it with your arms. Reverse the movement, so that you swing the kettlebell between your legs again.

Related Video: How To Do A Kettlebell Swing

Make sure you don’t round your lower back at any time; it should stay naturally arched when you bend at your hips. Continue to swing back and forth.

(Photos: Tom MacDonald )

Squat Thrust
Stand with your feet about twice shoulder-width apart (A). Bending at your hips and knees, squat down and lower your body until you can place your hands on the floor (B). Kick your legs backward—into a pushup position (C)—and then immediately reverse the move back to squat (D), and  quickly stand up from there (E). That’s 1 rep.

Related Video: The Forgotten Fat Burning Exercise

To make the exercise even more challenging, you can jump up from the squat instead of simply standing up quickly. (You can also do a pushup while you’re down on the floor. )

By Adam Campbell

More From Men’s Health:
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Source By: https://www.yahoo.com/beauty/lose-belly-fat-with-just-two-exercises-115316572908.html

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6 Ways Exercise Makes You Smarter

If you think muscles are just for meatheads or gym rats think again! Did you know that just 30 minutes of exercise a day can make you a genius? Ok, you still might not become Einstein but you can get pretty close. Check out the 6 ways that working out can make you smarter:

1. Increases Energy
The more you move, the more energized you will feel. Regular physical activity improves your muscle strength and boosts your endurance, giving you the energy you need to think clearer and come up with new ideas. A good 15 minutes of moving around, even just around your living room, makes your body produce more energy on a cellular level.

2. Sharpens Focus
Dr. John Ratey, author of “Spark – The Revolutionary New Science of Exercise and the Brain” says that exercise improves your brain in the short term by raising your focus for two to three hours afterwards.  If you have a presentation or speaking engagement try to work out beforehand; you’ll be at your peak when you have to perform. In the long term, it can even help starve off brain aging and Alzheimer’s. This works on the cellular level through neuroplasticity, the ability of the brain to improve itself with blood flow and levels of brain-derived protein. He calls it “miracle-gro” for the brain, and it all comes from regular exercise!

3. Enhances Mood
Exercise releases endorphins, also known as nature’s mood elevator, which has been shown to improve memory. Exercise also releases serotonin, which improves mood and alleviates symptoms of depression, according to the Mayo Clinic. Duke University researchers proved that depressed adults who exercised regularly improved as much as those treated with the antidepressant Zoloft!

4. Helps Impulse Control
Exercise helps trigger endorphins, which improve the prioritizing functions of the brain. After exercise, your ability to sort out priorities improves, allowing you to block out distractions and better concentrate on the task at hand.

5. Improves Memory
Your brain remembers more when your body is active. In an experiment published in the journal of the American College of Sports Medicine, students were asked to memorize a string of letters, and were then allowed to run, lift weights, or sit quietly. The students who ran were quicker and more accurate when they were tested than students who chose the other two options.

6. Increases Productivity
Ever heard of “if you want something done, give it to a busy person?”  It’s a proven fact that productivity begets more productivity. When we’re productive and efficient it propels us to succeed more. After exercising in the middle of the work day, workers are more likely to be kinder to their co-workers, increase their work performance and improve their time management. All these amount to a more productive day – all from a few minutes of exercise!
So what I’m saying is you don’t have to be a football star or a gold-medal gymnast. You just have to get your heart rate up for half an hour most days.  We can all aim for that!

Source By: http://www.forbes.com/sites/jennifercohen/2012/05/08/6-ways-exercise-makes-you-smarter/#5f9659377109

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10 “SMART” physical activity goals

Setting SMART physical activity goals is a great way to help you feel and look your best. “SMART” stands for goals that are: specific, measurable, action-oriented, realistic and time-framed. Setting “SMART” goals can also help you achieve bigger goals you may want to set for yourself over time.





Use these 10 “SMART” goals below to get your inspired. Then visit the My Goals tool found on EaTracker. Pick from many ready-made goals or write your own goal!

1. Do you feel you have no time to be active? Try this goal: 

Walk briskly for 10 minutes every day this week.

2. Need some support to get active? Try this goal: 

Go for a walk with a friend for 15 minutes 2 times this week.

3. Want stronger muscles? Try this goal: 

Do 15 minutes of activity 2 times this week that strengthen my muscles and bones (e.g. weights, Pilates, yoga).

4. Does the social part of being active appeal to you? Try this goal: 

Go to the local YMCA, community centre or gym and do an activity (e.g. aerobics, Zumba, swimming) with a friend 1 time this week.

5. Want the whole family to get active? Try this goal: 

Do an outdoor family activity with the kids this weekend (e.g. go for a hike, play at the park, play tag in the backyard).

6. Does the family watch too much television? Try this goal: 

Replace 30 minutes of screen time (e.g. TV, social networking, gaming, watching videos) with 30 minutes of physical activity 2 times this week.

7. Want to add variety to your physical activity? Try this goal: 

Be physically active for 20 minutes 2 times this week (e.g. brisk walking, jogging, bike riding, dancing, swimming).

8. Love bike riding? Try this goal: 

Go for a bike ride for 20 minutes 1 time this week.

9. Want to try something new? Try this goal: 

Try a new physical activity this week.

10. Are you already very active? Challenge yourself! Try this goal: 

Be physically active for 60 minutes 4 times this week (e.g. brisk walking, jogging, bike riding, dancing, swimming).

Source By: https://www.eatrightontario.ca/en/Articles/Weight-Management/10--SMART%E2%80%9D-physical-activity-goals.aspx

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