A Punch in the Face

by Doug Betts

(Note to the reader: I’m going to go off on a pretty big tangent, but I will reveal my point about mid-way through this piece. Stay patient while I go on and on, there is a pretty big payoff at the end! Also, you should know that I don't advocate violence. I'm only using it here to demonstrate a point!)

Everybody gets mad sometimes. Every once in a while you get really, really angry. I’ve ticked off a few people in my day (sometimes by doing nothing more than being a morning person!). I’m sure I’ve even driven a few people to fantasies of punching me in the face. Luckily, outside of competitive fighting, I’ve managed to avoid that. I’ve often wondered about that fine line between throwing a punch and holding back. We stop ourselves in the name of being civilized. Fighting is kind of taboo in our society (to say the least). Obviously, some pretty major consequences can arise from it. They might hit back. We may be fined or incarcerated. We may even find ourselves the subject of a law suit. Aside from that, we worry about what people will think about us, so we take any desires we may have to hit someone, bottle them up, and store them deep down inside.

We’ve all seen those movies where one character, usually the antagonist, is just an all-out jerk to the main character. Throughout the movie, the main character maintains composure while this putz lays it on thick. You can see the frustration, the hurt, and the longing for the strength just to stand up to the verbal bully. Usually in the climactic scene, the main character, having gone through some sort of transformation, goes through a really bad string of demeaning insults brought on my the nemesis. Instead of the normal reaction, we find extreme relief to see the hero punch the villain square in the mouth.

What changed in the hero’s mind? Why did our protagonist ignore all of the aforementioned consequences? Because this formerly meek and meager person had enough. There’s only so far people can be pushed before they stop caring about consequences. If you get to that point, you’re willing to deal with whatever consequences arise.

Okay, before you start thinking that I’m advising you to go around punching people, I’d better tell you what all of this has to do with your quest for a flat tummy.

Just like punching somebody, getting serious about a weight loss program has consequences. We don’t normally call them that, but that’s exactly what they are. You will lose out on time to do other things. You will be sore. You will watch your friends eat all of your favorite foods while you abstain. Another similarity your weight loss program has with punching someone is the fact that most people won’t go that far. Most people will remain like the meek, meager version of the movie characters. There comes a time, however, where you have to stop caring about the consequences and go for it (the weight loss program, not punching somebody!). Only then will you drop your inhibitions. Only then can you exercise with appropriate vigor. Only then can you bring about positive change.

I know somebody who actually gets kind of a sick enjoyment out of the “consequences” that his goals bring. He’s of the mindset that these consequences are what will bring him closer to his goal. While everybody else is avoiding the consequences, he’s actually almost seeking them out! The same holds true for you, as well. Adopt the attitude of “yeah, bring it on!” Then take comfort in knowing that you are one of the few who is willing to face the fire and do what it takes to achieve a result.

So what now? Are you going to stay the same, or are you willing to really go for it? You need to decide right here, right now that you are willing to put up with all the bad stuff so you can get the good stuff. Consequences be dammed!

Best & Worst BBQ Foods

By David Zinczenko
Via Men's Health

Last July 4, Joey Chestnut earned his third consecutive victory in Coney Island’s Nathan’s Famous Hot Dog Eating Contest—the gustatory champ downed 68 hot dogs in 10 minutes. That jaw-dropping stat is made scarier still when you realize that Chestnut consumed over 20,000 calories in that time. That’s a whole day’s worth of calories ... per minute.

Now, your own Independence Day festivities may not rival Chestnut’s, but these days you could easily consume a full day of calories in one sitting—and that’s before you reach for seconds. When grills go wild, so do waistlines.

Luckily, for the best-selling weight-loss books Eat This, Not That! and Drink This, Not That! we created the following list of the best and worst summer barbecue foods. Choose the healthier option in each category, and save yourself over 800 calories (or more) at each meal.

Best and Worst Summer BBQ Meat
Eat This!
Pork Tenderloin (6 oz)
328 calories
11.5 g fat (4 g saturated)
95 mg sodium

Not That!
Cheeseburger (5 oz)
630 Calories
41 g fat (15 g saturated)
735 mg sodium

Pork tenderloin is one of the most underrated cuts in the meat case. It's not just lean, but loaded with thiamin, a B vitamin that converts sugar into energy. Compare that to the cheeseburger, which has nearly double the calories and four times the amount of fat.

Then again, maybe only a burger will do for you. If so, switch to grass-fed beef. You’ll get a leaner chuck with a higher concentration of omega-3s. Or check out our recipe for the healthy, delicious Green Chili Burger in our indispensable list from Cook This, Not That! of the 15 Best Recipes for Cooking Yourself Skinny! In just minutes you can save yourself time, money, and hundreds of calories!

Best and Worst Summer BBQ Side
Eat This!
Coleslaw (1/2 c)
150 calories
8 g fat (1 g saturated)
350 mg sodium

Not That!
Potato Salad (1/2 c)
190 calories
12 g fat (3 g saturated)
430 mg sodium

Potato salad is one of those foods that sounds healthier than it is. After all, potatoes ... good. Salad ... good. Here's the problem: Mayonnaise ... bad. Very bad. (Check out our shocking list of caloric calamities in 30 “Healthy” Foods That Aren’t. You'll understand just how food marketers try to trick you into thinking that salads, wraps, smoothies and other favorite foods are healthy.)

Of course, coleslaw is a vehicle for mayo as well, so it comes down to which vehicle is better for the environment that is your body. Coleslaw wins here by a nose; it has fewer calories and less fat, sodium, and carbs.

That said, if you have your heart set on potato salad, prepare it like the Germans do—that is, with a mustard base instead of mayo. This will cut close to 100 calories from each serving. (For other free health, fitness and nutrition secrets that will improve your life right this second, follow me on twitter here.)

Best and Worst Summer BBQ Snack
Eat This!
Tortilla Chips and Guacamole (about 10 chips)
160 calories
11 g fat (3 g saturated)
280 mg sodium

Not That!
Corn on the Cob with Butter
200 calories
7 g fat (4 g saturated)
190 mg sodium

It’s an American birthright to eat corn, but truthfully, it offers little nutritionally compared to a powerhouse like avocado. So stick with the chips. Choose a whole-grain chip like those made by Garden of Eatin’ and you’ll get a boost of fiber to go along with guacamole’s good monounsaturated fats.

Still want corn? Fine, but make it healthier by cutting back on the butter and sprinkling it with chili powder and lime juice. And remember: Cutting calories isn’t always a matter of watching what you eat. Watch what you drink, and you can trim over 400 calories from your daily diet, without actually altering your food consumption at all. See this must-have list of The 20 Worst Drinks in America for the liquids that should never pass your lips. If you go with the healthier alternatives listed you can lose more than two pounds of belly fat per week!

Best and Worst Summer BBQ Salad
Eat This!
Fruit Salad (1/2 c)
55 calories
0 g fat
5 mg sodium
13 g sugars

Not That!
Iceberg Salad with Ranch
175 calories
11 g fat (2 g saturated)
240 mg sodium

Besides mayonnaise, ranch is responsible for turning more healthy foods unhealthy than any other condiment. Instead of munching on the greens, dice up some melons, kiwi, and pineapple and then toss in a few grapes for good measure. This salad’s naturally sweet and loaded with fiber and antioxidants.

Best and Worst Summer BBQ Drink
Drink This!
Yuengling Lager
135 calories
12 g carbs
4.4% alcohol

Not That!
Budweiser American Ale
182 calories
18.1 g carbs
3.2% alcohol

American Ale might sound appropriately patriotic, but it’s the absolute worst of Bud’s mainstream bottles. Choose Yuengling instead. The Lager is full of flavor, not calories. And Yuengling is America’s oldest brewery. What's more patriotic than that?

Your summer feast starts right here, with our FREE grilling guides. You'll get dozens of recipes and cool techniques that will wow your family, friends, and neighbors with flavor.

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Check out these cutting-edge guides to fast and easy weight loss, the brand-new Men’s Health Big Book of Exercises and Women’s Health Big Book of Exercises.

Stretching: the Truth

By Lisa Ann Smith
Via Women's Health Magazine

Stretching is like backing up your PC: You know you should do it, but it's easy to blow off. Besides, you never really learned how. Stretch before you sweat? After? Are a couple of toe touches enough? If you're anything like us, you're so confused you may not bother stretching at all.

But that kind of play-and-pray strategy is risky. Unlike your computer, your body doesn't auto-save. You risk losing your range of motion and stability if you skip out on stretching. So we asked experts to analyze the research and give us the real deal.

What we learned: There are three key kinds of stretching. Combine them strategically (yet simply) and you'll prepare your muscles to expand and contract quickly so you can finesse your way around the field, up your flexibility, and promote healing between workouts.

Benefits of Morning Exercise

By by Stephanie Romero

via Families.com

There are some real benefits to morning exercise. There is just something about starting your day off with a good fitness routine that can really set a good pace for the day.

One of the benefits to exercise in the morning is that you get it done. If you are anything like me, putting off fitness

until later doesn't always happen. In fact, most times if I don't get it in right away in the morning, it is very unlikely to happen later. Let's face it, life is filled with interruptions, distractions and so many things to do that it makes sense to first exercise.

When you exercise in the morning you are more likely to stick to a routine. A fitness routine is important to lose weight and get healthy. You also tend to eat better when you have exercised in the morning. Who wants to take the time to put in a good workout or a long walk, only to follow it up with a donut? Many times we are more motivated to eat healthier if we have started off the day on the right foot.

You will also find that you have more energy if you exercise in the morning. It may be difficult initially, getting yourself out of bed but once you do and you exercise, you will feel more energized to take on the day.

Research has also shown that those who exercise in the morning sleep better at night. When you workout later in the day, you cause an adrenalin rush that can be difficult to calm down when it's time to go to sleep.

A final benefit to exercising

in the morning is that it puts you in a better mood. You feel better about yourself and that can create a more positive attitude about life in general. You feel more ready to take on whatever faces you that day.

If fitting in exercise has been difficult, try switching it to the morning and discover the benefits of it. You will be glad you did.

Addition by Subtraction

Via Yahoo Health By By Mark Anders, Men's Health

Standard crunches
Abs are all about body fat. Once you get your percentage into single digits, try doing planks (work up to holding the position for 2 to 3 minutes) and Swiss-ball crunches (start with 10 reps and work up to 30 to 40). "Both are better than the standard crunch for bringing out your abs," says Tom Seabourne, Ph.D., C.S.C.S., an exercise physiologist and sports psychologist at Northeast Texas Community College in Mount Pleasant.

Protein
Too much of a good thing can be, well, a bad thing. "Your body can use only so much protein, and then some of it is just converted into fat instead of going to your muscles," says Mike Bracko, Ph.D., C.S.C.S., an exercise physiologist at the Institute of Hockey Research in Calgary, Alberta. He recommends consuming no more than 0.5 to 1 gram of protein per pound of your body weight each day.

Calf Raises
"Squats work all those tiny muscles in and around the calves, so you don't need to use calf-raise machines," says Seabourne. He recommends doing three sets of eight to 12 squats with heel raises. Lower your body with your feet flat on the floor until your thighs are parallel to the floor. Pause, then stand back up and rise onto the balls of your feet.

Jogging
If you're devoting too much time to cardiovascular workouts, it could be compromising your muscle development. When you jog, you use mostly slow-twitch muscle fibers, and the constant pounding seems to have a shrinking effect on your upper-body muscles. It's best to do sprints for your cardio at a track or football field. On a treadmill, after a light 3-minute warmup jog, sprint for 30 seconds, then rest for a minute, and repeat this sequence for 10 minutes.

Curls
"Curls are a waste of time because they isolate a muscle group that's the size of an orange," says Juan Carlos Santana, M.Ed., C.S.C.S., director of the Institute of Human Performance in Boca Raton, Florida. Instead, work larger muscle groups with pulling exercises such as lat pulldowns and rows, both of which also work your biceps. Then do two or three sets of 12 to 15 repetitions of either barbell curls or standing dumbbell curls, says Santana.

Workout Streaks
"I've observed that when people finally take a day off in their weekly strength programs, they start to get stronger and bigger," says Seabourne. That's because muscles grow during rest. Two days a week of strength training per muscle group is all you need.

Rest Between Sets
"Less rest time can sometimes increase the amount of testosterone your body is producing," says Bracko. Try supersets—performing two exercises back to back without rest. For instance, do a set of bench presses immediately followed by a set of seated cable rows. Then rest for 90 to 180 seconds.

Leg Extensions
Switch to body-weight lunges instead. Leg extensions isolate only your quads, while lunges work your quadriceps and butt and force you to stabilize your abs, lower back, and hips.

Bench Presses
Do more pushups, which build core musculature and upper-body strength. Santana recommends limiting your bench presses to three to five sets per week and incorporating six to 12 sets of pushups, including three-point pushups and those in which you wear a weighted body vest, elevate your feet, or hold a medicine ball between your hands.

Chest Stretches Between Sets of Bench Presses
For up to 15 minutes following a static stretch, your muscles and tendons stay stretched and are temporarily weakened, says Bracko. "A doorway stretch done between sets of bench presses actually makes your muscles weaker, so you won't be able to lift as much," Bracko says. Save it for afterward, during your cooldown.