Physical activity is generally safe for everyone.The health benefits you gain from being active are far greater than the chances of getting hurt. Here are some things you can do to stay safe while you are active:

~ If you haven’t been active in a while, start slowly and build up.
~ Learn about the types and amounts of activity that are right for you.
~ Choose activities that are appropriate for your fitness level.
~ Build up the time you spend before switching to activities that take more effort.
~ Use the right safety gear and sports equipment.
~ Choose a safe place to do your activity.
~ See a health care provider if you have a health problem.

Physical activity is important for everyone, but how much you need depends on your age.

ADULTS

(18 to 64 years)

Adults should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. Being active 5 or more hours each week can provide even more health benefits. Spreading aerobic activity out over at least 3 days a week is best. Also, each activity should be done for at least 10 minutes at a time. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least 2 days a week.

CHILDREN AND ADOLESCENTS

(6-17 years)

Children and adolescents should do 60 minutes or more of physical activity each day. Most of the 60 minutes should be either moderate- or vigorous intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week. As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening activities, like climbing, at least 3 days a week and bone-strengthening activities, like jumping, at least 3 days a week. Children and adolescents are often active in short bursts of time rather than for sustained periods of time, and these short bursts can add up to meet physical activity needs. Physical activities for children and adolescents should be developmentally-appropriate, fun, and offer variety.

YOUNG CHILDREN

(2-5 years)

There is not a specific recommendation for the number of minutes young children should be active each day. Children ages 2-5 years should play actively several times each day. Their activity may happen in short bursts of time and not be all at once. Physical activities for young children should be developmentally-appropriate, fun, and offer variety.

Looking for a new dinner idea? Look no further! This chicken recipe is delicious and easy to prepare.

Serve with 3 cups cooked egg noodles tossed with 2 tablespoons butter and green onions.

Yield: 4 servings (serving size: 1 stuffed breast half)

Ingredients

2 (1-ounce) slices white bread, torn
Cooking spray
1/4 cup chopped green onions
8 ounces presliced mushrooms
1/2 teaspoon dried thyme
1 garlic clove, minced
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
3/4 teaspoon salt, divided
1/2 teaspoon black pepper, divided
4 (6-ounce) skinless, boneless chicken breast halves
1/4 cup all-purpose flour
2 large eggs, lightly beaten
1 tablespoon olive oil

Preparation

1. Preheat oven to 350°.

2. Pulse bread in a food processor to form fine crumbs. Place in a dish.

3. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add onions and mushrooms; sauté 10 minutes. Stir in thyme and garlic. Cool mixture 10 minutes; stir in cheese, 1/4 teaspoon salt, and 1/4 teaspoon pepper.

4. Cut a slit through thickest portion of each breast half to form a pocket. Stuff each with 1/4 cup mushroom mixture. Sprinkle chicken with remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Place flour in a shallow dish. Place eggs in a shallow dish. Dredge chicken in flour. Dip in eggs; dredge in breadcrumbs.

5. Heat oil in skillet over medium-high heat. Add chicken; cook 2 minutes on each side or until browned. Place pan in oven. Bake at 350° for 15 minutes or until a thermometer registers 165°.

Your Guide to Going Minimal

For many runners today, less is definitely more — at least when it comes to the cushioning in their shoes. Millions have embraced the idea of minimal shoes, which weigh less and encourage a midfoot or forefoot strike rather than a heel-heavy landing. Shoe designers have taken note, engineering a new generation of footwear that lowers the height, or drop, between the heel and forefoot to naturally encourage this running style.
But beware: The closer your foot is to the ground, the more careful you need to be about form. Land primarily on your mid- or forefoot, with feet under hips and body leaning forward slightly. Increase your mileage slowly to avoid injury, and don’t be surprised if your feet ache a bit at first; it takes a while to build up strength in their muscles.

For a Barefoot Feeling

The lace-free “slipperlike” design of the 4-ounce Adidas AdiPure Adapt is “extremely comfortable,” even without socks, and the shoe “fits like a glove.” The firm rubber outsole “won’t slip” as you stride, so you get a barefoot feel with protection from the road.

Minimalist Sneakers for Midfoot Strikers

The “slim, lightweight” (6.7 ounces) Saucony Kinvara 4 provides “great cushioning” under your entire foot. The beveled heel design encourages you to land in a more forward position, and the triangular pattern on the outsole won’t wear down too fast on midfoot strikes. The mesh upper “makes it seem as if you’re floating across the ground.”

Minimalist Sneakers for Forefoot Strikers

The zero-drop profile of the Merrell Road Glove 2.0 “encourages a natural forefoot landing.” “Plenty of cushioning” through the foam midsole helps you feel “as if you’re running in a more supportive shoe, without the bulk,” and at 6 ounces, it’s “ultralight.” There are also “stink-free” moisture-wicking liners if you want to run sans socks.

For Doing Speedwork

At 7 ounces, the Asics Gel Lyte33 2 is “perfect — not too heavy, not too light.” Gel cushioning in the heel offers shock absorption, and flex grooves on the outsole and a low heel-to-toe drop cater to a midfoot strike, so it’s “ideal” for runners who want to make the transition to minimal shoes. The flexible yet firm midsole gives you “the feeling of running on clouds.”

For High Arches

The Mizuno Wave Rider 16 gives you a “surprisingly well-cushioned ride” that’s perfect for people with high arches. The wave-inspired midsole design provides “great shock absorption” that helps “keep feet from tiring out on long-mileage days.” Flexible outsole grooves put “a bounce in your stride,” and a breathable upper “hugs your foot without feeling overly tight.”

For Normal Arches

The “awesomely light” Asics Gel Kayano 19 feel “like slipper-sneakers” and are fashioned to keep your gait in check: A groove runs down the outsole to guide your foot and help prevent overpronating (rolling inward as you strike). A four-way-stretch mesh upper and two layers of memory foam around the heel make for a “snug but flexible fit.”

For Wide Feet

The Saucony Triumph 10 offers “the perfect amount of support, comfort, and style,” especially for those who supinate (turn their feet outward as they strike) or have a normal gait. With a “marshmallowy soft” shock-absorbing insole plus three separate cushioned pods under the heel, this “light and springy” sneak “makes you feel that you could run forever.”

For Flat Feet

The “surprisingly light” (9.4 ounces), “supersupportive” Brooks Adrenaline GTS 13 features a biodegradable midsole that “cradles arches with every step.” Extra cushioning in the heel helps lessen shock instantly on landing while guiding your foot strike to minimize overpronation.

For Hard-Core Trail Running

The rugged Brooks Cascadia 8 offers a “good grip on wet leaves, rocks, and sticks,” and its water-resistant upper “keeps feet dry despite puddles” and “airs out quickly.” A thermoplastic shield between the outsole and the midsole protects your feet from rocks and other annoyances, while “just-right cushioning” gives you “an extra bounce in your step.”

For Running on Road or Trail

The tread on The North Face Ultra Guide’s outsole is “large enough to help you navigate tricky terrain without being clunky,” and it “grips the trail perfectly, even in wet, slippery conditions,” making this a “perfect shoe for going from road to trail.” Testers loved how it “supports your arch and foot” and that the “brilliant” neoprene lace liner “keeps debris from slipping inside.”

For Low-Impact Trail Running

The “functional,” “fast” New Balance Minimus 10v2 trail shoe “encourages a midfoot strike” as you stride. The flexible upper “conforms to your foot like a slipper,” while the cushy carbon rubber outsole is “very responsive” on rocky surfaces. The toe guard helps protect your feet from pebbles and debris.

For Hiking

The “light on your feet” Ahnu Sequoia II hiking shoe provides “ideal cushioning and stability” when you’re spending a day on the trails. The “breathable” mesh upper “forms to your foot,” and an “extremely durable” Vibram outsole “grips rocks and boulders.” A thin rock plate in the forefoot offers extra protection against sticks and stones.

The Best Walking Shoes for Road or Path

“You could wear these all day,” testers raved about the New Balance 1765 walking shoes, thanks to the “perfect amount of cushioning,” “good arch support,” and “roomy toe area.” With a stiff midsole that helps stabilize your foot as you walk and a durable crash pad in the heel, they provide “far more structure than other walking shoes.”

The Best Cycling Shoes

With a sleek “superlight” carbon outsole, the Bontrager RL Road WSD is “comfortable, yet it still lets you put some power into your pedal stroke.” A buckle-and-Velcro closure system ensures a “no-slip, not-too-tight” fit, and breathable mesh panels make this shoe “cool enough for summer rides.”

The Best Spinning Shoes

The women’s-specific Sidi Sun MTB shoe is built wider in the forefoot and tapered at the heel, so your “foot stays in place, and your toes don’t feel squished.” A “phenomenal” reinforced heel cup improves alignment and “gives you more control” as you ride. Testers say they are “easy to clip out of,” are “comfortable to walk around in” and “fit like a dream.”

For Hitting the Machines at the Gym

Whether you’re pumping iron or using the elliptical, the “lightweight yet supportive” Rykä Dynamic features distinct heel and forefoot grooves to ensure that you won’t slip. The breathable mesh upper is structured to “hug your foot in all the right places,” and the shock-absorbing midsole and arch-cradling sock liner provide “ample cushioning” and “support and flexibility.”

For High-Impact Exercises

At just 7 ounces, the “extremely comfortable” Reebok Sublite TR is a versatile shoe that’s “perfect for boot camp, interval training, plyo workouts, kickboxing — you name it.” The supportive foam midsole “absorbs impact when running or jumping,” the roomy toe box is “ideal for someone with wide feet,” and the flexible outsole “adds traction when doing burpees and lunges.”

For Taking Classes

The “light on your feet” Nike Free TR Fit 3 features an almost seamless upper; straps crossing the forefoot and arch provide extra lateral support for 360-degree moves. Thanks to a cushy foam midsole, these sneaks are also “great for jumping,” “good for Zumba,” and “perfect for switching quickly from exercise to exercise.”

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THE ULTIMATE GUIDE TO WORKOUT NUTRITION

We’re more concerned than ever with maximizing our workout efforts and getting the fastest results. Effective workouts demand complete nutrition, and these simple guidelines will help make the right choices to refuel the body.

RECOVERY TIME IS CRITICAL

Recovery should be thought of as a window of opportunity. Approximately 30 minutes after cardio, the body is optimized to replenish its energy stores— muscle and liver glycogen. For strength training, the window is extended up to two hours post-workout. Muscle protein synthesis occurs, setting off muscle tissue recovery and repair, replacing fluids, and helping the body adapt to the stresses of the workout.

Get health and fitness tips at Greatist.com

STRENGTH TRAINING

Pre-workout: Building lean muscle requires a ready supply of protein for tissue repair. The more intense your efforts, the more protein you’ll need. Carbohydrates should constitute 75 percent of a pre-workout meal, and protein should constitute 25 percent. Protein must first be broken down into amino acids in order to be used by muscles to repair and build lean tissue. 1-2 hours prior to strength training, consume protein in order to have an adequate reserve for the upcoming workout. The amount of protein required is based on body weight, intensity level, length of workout, and gender. Recent studies suggest taking in around 10-20 grams of high-quality protein within 2 hours after strength training is usually enough to jumpstart recovery and prevent muscle loss.

CARDIO

Pre-workout nutrition for a cardio session requires more carbs than protein. Carbs give you the energy to power through an intense workout. Carbohydrates should constitute 75-10 percent of a pre-workout meal. Carbs are metabolized into glucose (energy) very quickly. Your pre-workout meal should be consumed between 30-60 minutes before hitting the gym. Add protein and fiber to deliver a steadier supply of energy throughout the workout and prevent fatigue resulting from consuming only carbs. Low glycemic index (GI) carbs release sugar into the bloodstream more slowly and tend to contain more essential nutrients like fiber. They are generally optimal to consume 30-60 minutes prior to either a strength training or cardio workout (also good to consume post-workout). Examples include whole foods like whole grains, vegetables, fruits, and beans. High GI carbs release sugar very quickly, providing a quick but brief energy boost. Best to consume before an intense cardio workout, and examples include white bread, white rice, and packaged snacks.

STRENGTH TRAINING

Your pre-workout meal should include low GI carbs to give you the energy you’ll need, and protein-rich foods to store in reserve. Examples include: Egg white omelet with spinach, whole grain toast, and skim or soy milk. Smoothie of protein powder, soy or skim milk, high GI fruits— such as mango, peach, or pineapple— and flax seed. Greek yogurt with banana, walnuts, apples, and honey.

CARDIO

Eat a small snack to help boost blood sugar levels pre-workout, especially if your cardio workout is before your first meal or between meals. Examples include: Whole, mixed grain hot cereal with raisins and walnuts, skim milk, and honey. Scrambled egg whites in a whole grain pita with a sliced apple. Greek yogurt parfait with layers of banana, peaches, and granola. Fruit smoothie made with soy milk, ice, banana, strawberries, and honey or brown sugar.

POST-WORKOUT

After a strength training workout, dietary protein is more readily used for muscle building, rather than fat storage. A protein shake or meal within 2 hours of a workout will give your body what it needs to build lean muscle. Although many believe consuming a protein drink during a strength-training workout is best for building muscle, no significant evidence supports this. After a cardio workout, hydration is the main goal. A significant amount of water is lost through perspiration. Pure water is the best source of hydration of the average exerciser. Sports drinks like Gatorade and PowerAde replenish lost electrolytes, but contain large amounts of sugar and calories. Only athletes may need the extra electrolytes that make sports drinks worth the sugar and calories. Generally, the average workout doesn’t demand the extra calories and electrolytes in sports drinks. Coconut water is a great alternative to sports drinks, offering lots of potassium and magnesium, which restores your electrolytes. Also, after a tough cardio session, your energy resources may need replenishing with a carb-rich snack or meal.

Post-Workout choices For strength training, protein and carbohydrates are needed after a workout to help repair muscles, replenish the body’s glycogen stores, and prevent muscle soreness. Examples: Chocolate protein shake with protein powder, skim or soy milk, and a banana. Half an avocado stuffed with cottage cheese and tomato. Spinach salad with a sliced chicken breast. Whole foods are the best option because they offer complete nutrition. They provide many micronutrients and essential fiber and help keep you feeling satiated. The best whole food choices contain complete, high-quality protein and provide nearly every essential vitamin and mineral. These include eggs, fish, chicken breast, turkey, low-fat milk, cottage cheese, and Greek yogurt. For cardio, the key is to replace both carbohydrates and electrolytes lost during a workout.

Examples: Banana sliced lengthwise and spread with peanut or almond butter. Mango smoothie with mango chunks, vanilla yogurt, ice, and honey. Sliced apple with a handful of walnuts. Whole grains, fruits, and veggies are the best sources of carbs for a workout. Again, whole foods are best, but smoothies and shakes are a good quick fix. One of the best protein-carb combos is chocolate milk. It provides an optimal balance of carbs and protein and is recommended for both strength and cardio training. Chose low-fat to avoid excess fat and sugar consumption. Consume 8 ounces to obtain necessary nutrients after a workout.

WHAT ABOUT NUTRITION FOR CIRCUIT TRAINING?

Circuit training, combining strength training with periods of cardio work, requires just a few adjustments. Have your protein 2-3 hours before your workout. 30-60 minutes before your workout, have a carb-rich snack, such as a piece of fruit and slice of toast, or a mango smoothie. Post-workout, drink plenty of water and have a post-strength training meal with an extra carb, such as a piece of fruit. 30-60 minutes after training, replenish with a 3:1 ratio of carbohydrates and protein to ensure adequate muscle repair and recovery. Consume a regular meal 3-4 hours after a workout. The right workout nutrition is very important, but it doesn’t have to be complicated or difficult to fit in. Plan ahead to ensure the body has the right nutrients for fast, adequate recovery.

Plan ahead to eat healthy, easily. We’ve all said it before — that this Monday is going to be the Monday that we change the way we eat. After all, the start of the week provides a clean slate and a chance to break the spiral of bad habits we’ve adopted because life just seemed too busy to worry about a balanced diet and the food pyramid.

But let’s face it, veering off the road to healthy eating is all too easy. So here’s a plan to keep you on track, no matter the situation.

Getting Started

No amount of stressful projects that usually send you running toward the vending machine can set you off course if you start your week with a good plan.

“Planning and preparation are the biggest keys to making a healthy lifestyle,” said Angela Ginn, a registered dietitian who owns Learn-2-Live, a nutrition counseling service in Maryland.

Her advice? Take a few minutes to sit down and think about your week. Make a grocery list with some clear goals. Consider what proteins you’d like to eat this week. Also, ensure your list includes whole grains, low-fat dairy products, eggs, fruits and vegetables — which Ginn says should fill 60 percent of your shopping cart.

Making a game plan will ensure that you’re ready to go when hunger strikes. That way, there’s no way you can make an excuse for Chinese takeout over the healthy meal you had originally planned.

Breakfast

It’s all too easy to opt for a bagel and cream cheese or a sugary cereal if that’s what you have in your pantry. To ensure your breakfast — often the most hastily eaten meal of the day — is more balanced, fill the kitchen with high-fiber protein bars, yogurt, fruit, eggs and whole-grain cereals or oatmeal. If healthier breakfast options are readily available, that pit stop at the doughnut shop will be easier to avoid.

If you’re the type who craves sugar with your coffee and hears the pastries at the bakery next to your office calling your name, try Ginn’s signature smoothie recipe. It’s sweet, low fat and you can make it in mere minutes:

Blend together 1 cup of frozen, unsweetened fruit, 6 oz. of Greek yogurt or 1 cup low-fat milk, spices such as cinnamon or ginger, and two to three scoops of whey protein, and you’ll be on your way in no time.

If you have a few minutes to sit down and read the paper but not enough time for anything that involves a frying pan, Karen Ansel, a registered dietitian and co-author of “The Baby & Toddler Cookbook,” suggests a whole grain cereal topped with walnuts, fresh fruit and 1 percent milk. It’s filling and will keep you going until lunch.

Your kids need something that will not only fill them up but something that’s tasty, too. And you’d prefer not to have to make a separate meal for yourself.

Whip up a breakfast burrito. Use a whole-grain tortilla and fill it with a scrambled egg, a sprinkling of cheese and any vegetables you have in stock — think tomatoes, peppers or onions.

Lunch

The best way to fight the urge to order out with your co-workers or to cave to that stress-induced craving for a slice of pizza in the middle of the work day is to make sure you’ve packed a lunch that’s not only healthy, but one you’ll enjoy.

“Don’t force yourself to eat things that you don’t like,” said Tricia Williams, a culinary nutritionist who owns Food Matters NYC, a health-conscious catering and nutrition counseling company.

For one lunch option, Ansel suggests a different take on your average deli sandwich. Try layering your turkey on a whole-grain roll with brie, lettuce, tomato and honey mustard.

Or change it up by using different spreads. Ginn suggests hummus, pesto or mashed avocado. A rule of thumb, use no more than three pieces of deli meat on your sandwich. And when it comes to produce, “add at least two different colors for more antioxidant power,” Ginn said.

If packing a lunch isn’t an option, there’s no shame in grabbing a can of low-fat soup (check out your grocery aisle — there are more options than you may realize) or even a healthy frozen meal. Just keep an eye on the sodium count on the back of the package, Ginn said. Stay away if it contains more than 500 mg of sodium.

Dinner

With dinner, portion size is often the place where people go astray.

Ansel’s mathematical equation will keep your waistline in check: Half the plate should be filled with vegetables, a quarter should be lean protein and the other quarter should be high-fiber complex carbohydrates such as a small baked potato, brown rice or whole-wheat couscous or pasta.

If you have a family to feed but don’t have the time or the budget to cater to everyone’s different tastes, try chicken with steamed vegetables. Buying frozen vegetables is not only convenient, it’s healthy, too.

“Frozen vegetables are picked at the peak of ripeness,” said Ginn, who suggests learning to cook a whole rotisserie chicken. It’s cheaper and will go farther.

Sometimes, you need something that you can prepare ahead of time and have ready in minutes.

Cook a whole-wheat pasta with low-fat sauce, turkey meatballs — the meat is much leaner than ground beef — and a side salad. The meatballs can be made ahead of time, and leftover salad can double as lunch the next day.

If you’re tired and the last thing you need is a mess in the kitchen, cook fish in a foil packet and avoid the cleanup all together.

Take a fillet of salmon, or whatever fish suits your fancy, and squirt it with lemon juice and a pinch of salt and pepper. Lay it over a sheet of foil. Chop up whatever vegetables you have on hand — onions, zucchini, asparagus or string beans — and pack them into the foil as well.

Heat the oven to 400 degrees Fahrenheit and cook for about 25 minutes, until the fish is flaky and – voila! – your meal is served and there are no pans to scrub.

Make Your Meat Versatile

Here’s a healthy meatball or meatloaf recipe courtesy of Tricia Williams, a New York City chef whose business, Food Matters NYC, delivers healthy meals to city dwellers every day. Make this on Sunday and you’re set for several meals.

Turkey Quinoa Meatballs or Turkey Quinoa Meatloaf

Servings: 6 to 8

2 cups quinoa, cooked
1 pound ground turkey
1 Tbsp. safflower oil
½ cup carrots, small dice
½ cup celery small dice
1 red pepper, small dice
1 yellow pepper, small dice
½ cup Spanish onion, small dice
1 egg
1 Tbsp. chopped parsley
sea salt and pepper to taste

Directions

Heat a large sauté pan over medium heat. Add oil, carrots, onions and celery. Cook until vegetables are soft, about 5 minutes. Add peppers and continue cooking until peppers are soft, about three minutes.

Remove from heat, set aside to cool.

In a large mixing bowl combine turkey, quinoa, vegetable mixture, parsley, eggs, sea salt and pepper. Mix by hand until ingredients are thoroughly combined.

For meatballs:

Roll into 1 inch balls. Brown in a nonstick skillet, turning frequently.

For meatloaf:

Heat oven to 350 degrees Fahrenheit. Pack mixture into a nonstick 10 inch meatloaf pan. Glaze with applesauce or ketchup, if desired.

Cook for 45 minutes or until internal temperature reaches 155 degrees.

Let cool.

Refrigerate up to three days.

The Food Network star preps the ingredients of this breakfast drink in advance for a quick meal on the go.

Makes: 1 serving
Prep time: 5 minutes
Cook time: none

Nutrition facts per serving:

308 calories
5g protein
72g carbohydrate
2g fat (0.1g saturated)
9g fiber

Ingredients

4 ounces low-fat plain soy milk
4 ounces grape juice
1/2 frozen banana
3/4 cup frozen strawberries
2/3 cup blueberries
1 cup frozen sliced peaches

Directions

1. Combine soy milk, grape juice, banana, strawberries, blueberries, and peaches in carafe of a blender, cover, and store in refrigerator overnight or up to 8 hours.

2. In the morning, or when fruit is partially thawed, place blender carafe on its base. Blend 1 minute, starting on low and accelerating to medium. Increase speed to high and blend 1 minute more. Serve immediately.

Want to know the secrets to getting a toned, trim body in record time? We did too, so we went straight to the top personal trainers, exercise physiologists and fitness instructors for the ultimate moves and motivation tricks to kick a fitness routine into high gear. Put a few of these tips into action each week and you’re guaranteed to see faster results!

1. Tone Up on the Treadmill

“Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. I’s an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets.”
–Michael George, trainer and owner of Integrated Motivational Fitness in Los Angeles

2. Power Up Your Runs

“Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right, then lift both together twice.”
–Mindy Solkin, owner and head coach of the Running Center, New York City

3. Chart Your Progress

“Stay motivated using a fitness report card. Jot down these subjects: Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals (for example, doing 10 “boy” push-ups) and grade yourself A through F at least four times a year. When you see how much you improve, you’ll want to stay in great shape.”
–Ken Alan, Los Angeles–based personal trainer

4. Try This All-in-One Toner

“A side-step squat with wood chop works your arms, torso, abs, back, legs, inner thighs and butt. Stand with your feet shoulder-width apart holding a three- to four-pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 15 reps and repeat on the other leg.”
–David Kirsch, trainer and author of The Ultimate New York Body Plan (McGraw-Hill, 2004)

5. Break Out the Shovel

“Why pay someone to clear snow from your driveway? Besides burning nearly 400 calories per hour, shoveling snow develops muscular endurance and power. But be safe: Minimize the amount of snow on each shovelful, and bend from your knees and hips, not your back.”
–Tom Seabourne, Ph.D., exercise physiologist and sports psychologist at Northeast Texas Community College in Mount Pleasant, Texas

6. Work Out During Your Workday

“Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses and ab crunches; aim for two or three sets of each. This gives you more free time to fit in fun workouts like biking or tennis.”
–Gregory Florez, personal trainer and CEO of Salt Lake City — based FitAdvisor.com

7. Take This Jump-Rope Challenge

“The best cardio workout is the jump-rope double-turn maneuver. It’s intense: You’ll burn about 26 calories per minute! Do a basic jump for five minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land. This takes timing, patience and power. But you’ll get in great shape just by working at it.”
–Michael Olajide Jr., former number one world middleweight contender and cofounder/trainer at Aerospace High Performance Center in New York City

8. Give Yourself a Break

“You don’t have to be a fitness saint to get results. Follow the 80/20 plan: Eighty percent of the year, you’ll exercise regularly and eat well. Know that you’ll slip 20 percent of the time due to holidays and work deadlines. When you accept that fitness isn’t an all-or-nothing proposition, you’re more likely to stick with it for life.”
–Maureen Wilson, owner/personal trainer/instructor, Sweat Co. Studios, Vancouver, B.C.

9. Get a Jump on Weight Loss

“Add plyometric box jumps to your workout to improve your cardiovascular stamina and leg strength — you’ll really sculpt your hamstrings, quads and glutes. Find a sturdy box that’;s at least one foot high [like a Plyo Box, $139.95; 888-556-7464; performbetter.com]. Starting from a standing position, explosively jump to the middle of the box, then jump back down. Repeat 20 times.”
–Michael George

10. Don’t Skimp on Carbs

“Your body needs them to fuel a workout, so reach for fruit or high-fiber crackers an hour beforehand. If you’e exercising for 90 minutes or longer, include some protein so that the carbs break down more slowly, giving you longer-lasting energy. Your best bets: low-fat cheese and crackers, trail mix or half of a peanut butter and jelly sandwich.”
–Cindy Sherwin, R.D., personal trainer at the Gym in New York City

11. Maximize Your Crunches

“Don’t relax your abs as you lower your chest away from your knees during a crunch — you get only half the ab-toning benefit! To get the firmest abs possible, you need to sustain the contraction on the way down.”
–Steve Ilg, founder of Wholistic Fitness Personal Training and author of Total Body Transformation (Hyperion, 2004)

12. Intensify Your Push-Up

“Squat-thrust push-ups get you in great shape because they work your upper body, core and lower body and improve agility, strength and endurance all at once. From a standing position, bend down, put your hands on the floor shoulder-width apart, and jump your feet back into plank position. If you’re strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles. Jump your feet back to your hands and stand up. Do eight reps total, rest for one minute, and repeat.”
–Keli Roberts, Los Angeles — based trainer

13. Paddle Your Way to Flatter Abs

“Go kayaking to get a taut stomach — it’s ideal because much of your rowing power comes from your core. Mimic the motion and resistance of the water at home by looping an exercise band around the bottom of a table leg or other fixed object. Sit on the floor with legs extended, knees slightly bent; grasp one end of the band in each hand. Rotate your torso to one side as you bring the elbow back slightly, then switch sides. Do three sets of one to three minutes each.”
–Barbara Bushman, Ph.D., associate professor of health, physical education and recreation at Southwest Missouri State University

14. Make Over Your Running Routine

“Unless you’re training for a marathon, skip long, slow, distance running — sprinting builds more muscle. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them.”
–Stephen Holt, 2003 ACE Personal Trainer of the Year

15. Super-Sculpt Your Butt

“Get great glutes by targeting the muscles and connective tissues buried deep in your body. To hit them, do high-intensity squats, such as jump squats. Then, blast off butt flab with cross-country skiing, bleacher running and stair climbing.”
–Steve Ilg

We’ve all been there: Despite exercising and watching what you eat, the elastic in your workout shorts seems to be as tight as your hamstrings. “Ninety-five percent of the active people I work with want to lose some weight,” says Cassie Dimmick, M.S., R.D., a sports dietitian and running coach in Springfield, Missouri.

Getting lean requires the same trait that makes you get up at 5 a.m. for a workout: discipline. You need to be vigilant about your diet and consistent with exercise so that you maximize calorie burn, increase muscle mass, and decrease body fat. Luckily, it’s easier than it sounds when you employ these tactics from dietitians and coaches. Get ready to lose!

1. Practice Long, Slow Eating

In a study published in the Journal of the American Dietetic Association in 2011, researchers in New Zealand looked at the relationship 2,500 women had between their self-reported speeds of eating and their body mass indexes. For each step up in speed (on a five-step scale from very slow to very fast), BMI increased by 2.8 percent. By slowing down, you give your mind a chance to process that your body is full. Increase your meal splits by eschewing distraction: no computer, no television, no newspaper. “You’ll become aware of every bite,” Eberle says.

2. Go All DIY

“Throwing something together for yourself at home is almost always going to involve fewer calories than dining out,” Dimmick says. “You can control the ingredients and the portion sizes.” For nights you’re too rushed to cook, stock your pantry and freezer ahead of time with these staples: vegetable and bean soups, a frozen vegetable pizza, brown rice you can microwave, a can of black beans and salsa (a combo of the latter three make an easy, healthy meal). In order to make a brown-bag lunch as easy as possible, double dinner recipes so that you’ll have leftovers. Chili and lasagna–make them both heavy on the vegetables–are especially tasty the day after you make them.

3. Plan Ahead

“Know when you’re going to eat and what you’re going to eat,” says Suzanne Girard Eberle, M.S., R.D., author of Endurance Sports Nutrition. “Plan it out at the beginning of the day and the week so that you’re not scrambling when you’re hungry.” This helps you resist the temptation of fast-food restaurants or pastries in the break room.

4. Eat Often

Aim for three healthy meals and two small snacks a day, which means you’re eating something around every three hours. A 2010 Swedish study involving more than 3,000 people found that those who ate more than three times a day had a lower body mass index and waist circumference; consumed more fiber and less fat; and drank less alcohol than those who limited their eating sessions to three or less. “Eating more often keeps your metabolism humming, and prevents you from getting super hungry,” says Lauren Antonucci, M.S., R.D., owner of Nutrition Energy in New York City.

5. Repeat Yourself

The National Weight Control Registry is a compendium of more than 10,000 people who have maintained a weight loss of at least 30 pounds for at least one year. These successful losers “limit their exposure to temptations,” says J. Graham Thomas, Ph.D., a co-investigator on the study, “and have a repertoire of healthy foods they pull from regularly.”

6. Don’t Drink Sugar

A study out of Tufts University in Boston looked at the association between sugar-sweetened drinks and the nutritional habits of 947 adults. Unsurprisingly, those who drank the most sugary beverages, like soda, had a higher risk of obesity and a lower intake of fiber. When you celebrate, opt for wine, beer, or a drink mixed with club soda. “Margarita mix, orange juice, and Coke often have more calories than the alcohol,” Dimmick says.

7. Veg–and Fruit–Up

Aim to have fruits and vegetables make up half of each meal. “Your breakfast should be half fruit, and your lunch and dinner, half veggies,” says Dimmick, who adds that snacks should have the same 50/50 ratio: think carrots and a yogurt, or string cheese and an apple. Try this recipe for minestrone vegetable soup loaded with tasty spring veggies.

8. What’s Your Intake?

Count your calories, if only for a few days. “Most people hate doing it,” Dimmick says. “But it’s the only way to actually see the mindless eating over the keyboard or steering wheel or in front of the television.” You can carry a small notebook and log everything or use an app: Loselt, MyFitnessPal, and MyPlate are three popular apps to track calories.

9. Take It Easy on Nut Butter

Athletes love peanut and almond butters, and for good reason: They offer protein, healthy fats, and fiber in a convenient package. But a serving size is two level tablespoons. “People often end up eating three tablespoons,” says Dimmick. “That’s an awful lot of calories.”

10. Make Fiber Your Friend

“Multiple studies have shown that fiber is correlated to weight loss as well as weight maintenance,” says Jennifer Vimbor, M.S., R.D., founder of Nutrition Counseling Services in Chicago. Fiber passes through your system undigested, so your body has to work harder and longer to move it out, which helps rev your metabolism and give you a feeling of fullness. Aim to eat at least 25 grams of fiber a day: beans, whole grains, fruits and vegetables. (But to keep your GI tract quiet during your run, don’t eat fiber two hours before you head out.)

11. Eat real Food

“The more packaged and processed foods you eat, the less satisfied you feel,” says Antonucci. “A half of a sandwich is a better snack than a handful of pretzels; nuts are more filling than animal crackers.” Pack an apple for emergencies.

12. Pay Attention

“Before you reach for a snack, make sure you’re really hungry,” says Eberle, who explains we often eat when we really need sleep, play, or downtime. “You may just need to step away from your desk for 15 minutes and chill out.”

13. Go Off the Sauce

Beware of the hidden calories in sauces. Use tomato sauce instead of alfredo on pasta; substitute hummus or mustard for mayo on a sandwich; and make your own salad dressing: Add a little ranch seasoning to plain Greek yogurt, or a dash of olive oil and balsamic vinegar.

14. Downsize Your Settings

Bigger utensils and dishes promote bigger meals, so keep your dishes appropriately sized-a salad plate can easily hold a sandwich and a piece of fruit, which is a perfect lunch-and your serving dishes off the table.

15. Treat Trap

After a long workout, set a limit of “reward calories,” Nisevich Bede says. “A safe number is 200 reward calories, and if you went for a really, really long workout, 400 calories.” Good choices include: low-fat ice cream; bite-size cookies; single-serving-size chips; high-quality dark chocolate.

16. Get On Board

After following about 121,000 men and women for 20 years, researchers at Harvard University published a study in the New England Journal of Medicine in 2011 that documented the foods and drinks most and least associated with gaining weight. Nutrition Energy’s Lauren Antonucci gives the benefits or drawbacks of each.

THE BEST
NUTS Great combination of unsaturated fat and filling fiber.
YOGURT A good source of calcium, plus probiotics for gut health.
FRUITS High water content and key antioxidants and vitamins.
WHOLE GRAINS Packed with B vitamins and fiber.
VEGGIES Low calorie, lots of vitamins and nutrients, and high fiber.

THE WORST
FRENCH FRIES Deep-frying makes them high in calories and saturated fat.
POTATOES Often fried or covered with butter, sour cream, or sugary ketchup.
SWEETENED BEVERAGES Skip soda to save calories for when you need sports drink.
RED MEATS Avoid fatty cuts, such as T-bone, New York strip, and rib-eye steaks.
PROCESSED MEATS Most contain nitrates and are very high in saturated fat.

17. Eat Right When Hungry

Eat something with protein, carbs, and fiber like plain, fat-free Greek yogurt with a cup of berries. “Don’t let yourself get too hungry, as it’s hard to stop eating,” Eberle says.

18. Master Special Occasions

Celebrate. Moderately. Have a (small) piece of cake. No good comes of trying to “save up” calories. Eat your normal meals and snacks so you’re not starving.

19. Set Reasonable Expectations

“Trying to stay at your lowest weight is like trying to stay at your peak fitness year round,” Fitzgerald says. “When you dial back training, expect to put on a few pounds.”

20. Cross-train to Blast Calories

Bicycling [14 to 16 mph]: 682 calories
StairMaster [no hands]: 614 calories
Swimming [50 yards/min]: 545 calories
Elliptical: 491 calories
Walking [15-minute mile]: 341 calories

Check out this complete guide to calories. Learn how to determine your caloric intake, how healthy adults should consume calories, and more!

Get health and fitness tips at Greatist.com

The powerfoods and system that will change your body.

To get the number on the scale to go down, you have to chow down. Between 10 and 30 percent of the calories you use each day get burned by the simple act of digesting your food. Now that’s pretty cool—satisfying your food cravings actually fries calories! But not all foods are created equal. Your body uses more calories to digest protein (about 25 burned for every 100 consumed) than it does to digest fats and carbohydrates (10 to 15 burned for every 100 consumed).

That’s why the Abs Diet concentrates on adding lean, healthy proteins. Eat more of them, in a sensible way, and you’ll torch more calories. Protein is also the nutrient that builds muscle—and the more muscle you have, the higher your metabolism and the more calories you’ll burn throughout the day. When you lift and lower weights, you create microscopic tears in your muscles. To mend the tears, your body parachutes in new protein to assess the damage and repair the muscle. Proteins fortify the original cell structure by building new muscle fibers.

This wonder child of the nutrition world also makes you feel fuller faster. But the good news doesn’t stop there. Following an eating plan that emphasizes lean proteins will accelerate weight loss from your midsection first.

We’re so used to hearing people talk about eating less food that it’s become weight-loss doctrine. But as you remember from the physiology of metabolism, you have to eat more often in order to change your body composition.

Let the belly flattening begin!

1. Guideline – Eat six times a day.

Key concept: “energy balance”—that is, how many calories you’re burning versus how many you’re taking in. Researchers at Georgia State University found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to lose fat and add lean muscle mass. If you eat only three squares a day, you’re creating energy imbalances: Between meals, you’re burning more calories than you’re taking in; at mealtimes, you’re consuming more than you’re burning. So alternate larger meals with smaller snacks and eat every 2 to 3 hours. It will keep you full and satisfied, which reduces the likelihood of a diet-destroying binge.

2. Guideline – Make these 12 Powerfoods your diet staples, as well as these foods that burn fat.

3. Guideline – Drink smoothies on a regular basis.

Smoothies–blended mixtures of milk, low-fat yogurt, whey protein powder, ice, and other good stuff from the Powerfoods list — can act as meal substitutes and potent snacks. They require little time; berries, flavored whey powder, or peanut butter will satisfy your sweet tooth; and their thickness takes up space in your stomach. So get a blender and whip up an 8-ounce smoothie for breakfast or have one before or after your workout.

4. Guideline – Stop counting.

By eating the 12 Powerfoods and their many relatives, the foods themselves will, in a way, count your calories for you. They’ll keep you healthy and satisfied. Plus, the most energy-efficient foods are almost like bouncers at a nightclub: They’re not going to let any of the riffraff in without your approval. That said, it’s always wise — especially in the beginning, when you’re most vulnerable and adjusting to a new way of eating — to focus on portion control by limiting the servings of some foods, particularly the ones with fat (like peanut butter) and carbohydrates (like rice or bread). A good rule: Stick to one or two servings per food group and confine the total contents of each meal to the diameter of your plate.

5. Guideline – Know what to drink — and what not to.

There are many ways that alcohol can get you into trouble. It doesn’t make you feel full or decrease the amount of food you consume. In fact, alcohol encourages your body to burn up to 36 percent less fat and makes you store more of the fat you eat. And it can inhibit your body’s production of hormones that help burn fat and build muscle. If you can’t pass up your pinot, limit yourself to two or three alcoholic drinks a week. Water may not be as exciting as ‘Weiser, but drinking about eight glasses of the clear stuff a day has a lot of benefits. It helps keep you satiated (often what we interpret as hunger is ?really thirst). It flushes the waste products your body makes when it breaks down fat for energy or when it processes protein. And it transports nutrients to your muscles to keep your metabolism clicking. Otherwise, the best drinks you can have are low-fat milk and green tea (or, if you must, two glasses of diet soda a day).

6. Guideline – For one meal a week, forget the first five guidelines.

We would never advocate cheating on your spouse or your taxes. But we want you to cheat on this diet. Take one meal during the week and forget everything about good carbohydrates and good fats. Have half a pizza, a Kit Kat, Alfredo sauce, or whatever it is you miss the most. Think of this cheat meal as the carrot at the end of a good week of eating. Enjoy the gluttony — and please, don’t take “carrot” literally.

Extra Credit

Turbocharge the six Abs Diet guidelines by establishing these three simple habits of lean and healthy eating.

1. Prepare your own meals.

As your number of home-cooked meals increases, your fast-food visits decrease. By cooking at home using the recipes in the next chapter, you’ll automatically avoid huge restaurant portions and calorie overload. USDA scientists found that people eat about 500 calories more a day when they consume food made outside the home.

2. Eliminate added sugars.

“This is the simplest way to clean up any diet,” says Jonny Bowden, PhD, the author of The 150 Healthiest Foods on Earth. Avoid putting sugar in anything you eat. And stay away from soda, baked goods, fruit drinks, and sugary breakfast cereals. USDA researchers say 82 percent of our added sugar can be attributed to those foods.

3. Don’t fear fat.

Fats found in meat, dairy, avocados, olive oil, and nuts are filling and add flavor to meals, which will help you avoid feeling deprived, says nutritionist Alan Aragon, MS. For a rule of thumb, shoot for half a gram of fat for every pound of your desired body weight.