August 31, 2011 at 7:05 am , by Julie Bain
Do you feel younger yet? We’re in week four of our six-week push to a younger you, and we have weighty matters to discuss!
GET A LIFT
In previous weeks, we’ve been challenging ourselves to move more by measuring our steps with a pedometer and getting our heart rate up with some interval training. That’s great, but we’ve got to add in some resistance exercise to keep our bones strong and build lean muscle. The more muscle you have, the more calories you burn!
That’s why I keep these six-pound hand weights in my bedroom. I can do my bicep curls and squats while watching how well the new celebs cha-cha and samba on this season’s Dancing With the Stars. (I’ll be rooting for Chaz Bono, and let’s face it: he needs to shape up a little.) Or I can go out on my terrace in the gorgeous morning light and knock out three reps of 10s before the coffee has dripped. Join me! See four easy exercises here.
FILL UP ON PROTEIN
You know when celebrities shape up for an action movie and talk about their regimen? They always say they cut back on carbs and pump up the lean protein. A lot of women normally do the opposite. This week, try to get some protein at every meal. That could be eggs or Greek yogurt for breakfast, a big salad with chicken or tofu and a sprinkle of cheese for lunch and some lovely grilled fish for dinner, for example. If you’re vegetarian, it can be harder to get enough, so you should pay even more attention to your intake. Try to eat 120 to 140 grams of protein a day. Here’s a good chart to help you figure out how to get there.
IMPROVE YOUR SHUT-EYE
We’re still cleaning up here in the Northeast from hurricane Irene, and almost everyone I know is sleep deprived right now. You may be, too, even if your weather has been perfect. Most American women don’t get nearly enough shut-eye to keep their brains in good working order. Make it a priority this week. Wind down early, avoid caffeine and alcohol, keep the room cool and dark and aim for at least seven hours. I co-wrote a sleep book just for women (with author Ellen Michaud; you can buy it here). It’s full of great tips—best book I’ve ever read on the subject!
DO SOME GOOD
Ladies’ Home Journal truly believes in the power of doing good. Turns out, if you help others, it makes you feel younger, too! We have lots of good resources to get you started. Cheers to a younger you!
Photo by Stella Capuano
September 14, 2009 at 10:16 am , by jbrown
Before I get to this week’s question, I want to thank Bob Harper from the The Biggest Loser for stopping by LHJ HQ on Friday. (That’s me and Sally Lee, editor-in-chief of LHJ, with him at the right. Fortunately, we managed to contain our giddiness for the photo…we weren’t quite as successful for the rest of his visit.) He came with the Grain Foods Foundation to discuss the importance of getting six servings of grains a day. We chatted about how psyched we are that the carbs-are-evil thing is finally fading away. They’re your body’s major source of energy and they help you keep your weight in check—just two of their many perks. Click here to enter to win a training session with Bob—trust me, he’s just as nice and inspiring in real life as he is on The Biggest Loser (the new season starts tomorrow, woo-hoo!).
Now, for the question: By now I’ve a heard a million times that I need to incorporate weight training into my workouts. But I have so many questions: Are the weight machines as good as free weights? How many reps do I need to do to see results? Does weight training really help you to lose weight?