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9 Strategies to Burn More Calories During Exercise

Burn Calories and Blast Fat with These Fitness Tips

-- By Megan Patrick, Staff Writer

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Everyone wants to do more in less time. Just imagine how much you could get done if you had an extra hour or two a day! That may be a fantasy, but boosting the caloric burn—without spending more time in the gym—isn't. Use these smart strategies so your next workout does more for you! Strategy #1: Crank Up Your Cardio 10 Smart Ways to Burn More Calories Learn why it matters whether you do cardio before or after strength training, plus nine other ways to ramp up your cardio workouts for maximum calorie burn. Strategy #2: Work Out in the Right Zone Is Your Fat-Burning Furnace Fired Up? Is the "fat burning" heart-rate zone really the key to torching calories and losing weight? The answer might surprise you. Find out how hard you should really be exercising for best results. Strategy #3: Follow the Fat-Burning Fitness Facts The Best Fat-Burning Advice Separate fat-burning myths from truths and learn why exercising on an empty stomach might not be doing you any favors. Strategy #4: Try Tabata Training Tabata Training 101 This intense workout protocol will torch 13.5 calories per minute and double your metabolic rate for 30 minutes after you stop exercising! Strategy #5: Clear Yourself of These Cardio Crimes The 10 Worst Cardio Crimes These common mistakes are zapping your calorie-burning potential. Are you guilty of any of them? Strategy #6: Incorporate More Intervals 7 Good Reasons to Try Interval Training Adding intervals to your regular cardio workout will burn more calories and more fat in less time. Here's how to do it. Strategy #7: Pick Up a Kettlebell We Iron Out the Facts on Kettlebell Training Discover how this full-body workout uses both anaerobic and aerobic energy systems to burn more calories per minute than any other form of exercise. Strategy #8: Pull Out Your Jump Rope Jumping Rope for Fitness Just 10 minutes of jumping rope provides the same fitness benefits as a 30-minute run! 'Nuff said! Strategy #9: Burn 20% More Calories When You Walk Nordic Walking for Fitness and Fun Change up your routine and boost your calorie burn by using this walking technique.

YUMMY SUMMER NUMMERS.....

15 Diet-Friendly Ice Cream Choices

Get the Scoop on Picking a Healthier Ice Cream

-- By Leanne Beattie, Health Writer and Stepfanie Romine, Staff Writer

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Frozen yogurt is yogurt that is frozen using a technique similar to soft serve. While lower in calories and fat than ice cream, not all frozen yogurt is made with live and active cultures the way that standard yogurt is. To make sure that a frozen yogurt contains "yogurt" and a significant amount of live and active cultures, look for the National Yogurt Association (NYA) Live & Active Cultures seal. Without that seal, frozen yogurt does not contain any probiotics. Gelato. This Italian ice cream doesn't have as much air as traditional ice cream, so it has a much denser texture. Ice cream. As if you needed an explanation, this frozen treat is made from milk or cream, sugar and flavorings. The FDA requires that ice creams with solid additions (nuts, chocolate, fruit, etc.) contain at least 8 percent milk fat, while plain ice creams are required to have at least 10 percent milk fat. "French" ice cream is usually made with a cooked egg custard base. Ice milk is made with lower-fat milk than ice cream, making it less creamy. However, it does contain fewer calories than ice cream. Italian ice (also called Granita) is a mix of juice (or other liquid like coffee), water and sugar, usually in a 4:1 ratio of liquid to sugar. The ices are stirred frequently during freezing to give it a flaky texture. These are almost always fat-free, contain minimal additives and are the lowest in calories of all frozen desserts. Sherbet has a fruit juice base but often contains some milk, egg whites or gelatin to thicken and richen it. It's a creamy version of sorbet (see below). Slow-churned (double churned) ice cream is made through low-temperature extrusion, to make light ice cream taste richer, creamier, and more like the full-fat variety. Look for the terms "cold churned," "slow churned" or "double churned" on the label, which refers to the extrusion’s churning process. Extrusion distributes the milk fat evenly throughout the product for added richness and texture without adding extra calories. By law, "light" ice cream must contain at least 50% less fat or 33% fewer calories than regular full-fat varieties. Soft-serve is a soft "ice cream" that contains double the amount of air as standard ice cream, which stretches the ingredients and creates a lighter texture. It's lower in fat and calories, but it often contains fillers and additives. Sorbet, softer in consistency than a sherbet, is usually fruit and sugar that has been frozen. Its texture more "solid" and less flaky than Italian ice. Continued ›

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Healthy Inspiration from SparkPeople

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Everyone knows that most resolutions set January 1 are history by February 1. In the next couple of weeks, you’ll read a lot about New Year’s resolutions and tips for “how to really do it this year.” But tips and ideas alone won’t get it done. It’s funny how all the time, energy and resources seem to be put into setting goals, while their actual achievement is just expected to take care of itself. Without a concrete plan and the right resources, it’s too easy to fall back into old habits. Real change takes time – and needs help. The key is to surround yourself with reminders that make your goals tough to ignore and impossible to forget. Finally, you need to actually do what you promised. You’re ultimately accountable to yourself and nobody else for your goals. You will find virtue and character in fulfilling that promise. After all, goal achievement is something you do year-round, not just in January.

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"Let food be thy medicine and thy medicine be thy food."
Hippocrates,

I HAVE A CRUSH ON BENJAMIN FRANKLIN....

"On the whole, tho’ I never arrived at the Perfection I had been so ambitious of obtaining, but fell far short of it, yet as I was, by the Endeavor, a better and a happier Man than I otherwise should have been if I had not attempted it."
- Benjamin Franklin