5 Ways to Get Your Metabolism Moving

Twas 5 nights before Christmas, when all through the land
Not a person was exercising, no workouts were planned.
The ham was carved, candy eaten without care,
10 pounds later we complain life isn’t fair.

This holiday season, before you snuggle into your bed,
Make sure to have a Holiday plan in your head.
Fitdigits is sharing the year’s best fitness tips,
To help you avoid adding winter weight to your hips.

5th Day- 5 Ways to Get Your Metabolism Moving

Most people know the basic principles of how to lose weight. If you eat right and exercise, you will eventually lose weight. While it is true there are no shortcuts to losing weight, there are ways to accelerate the process. One of these ways is to keep your metabolism firing on all cylinders. Here are 5 tips to keep your metabolism moving:

1. Make Sure to Eat!
One mistake people make when trying to lose weight fast is that they look at nutrition as black and white. If calories consumed are less than calories burned, than the weight will just melt off, some believe you are better off just skipping a few meals. This is a very unhealthy approach and often short lived. What you eat and when you eat are very important. The key to losing weight is to keep your metabolism moving as fast as possible and eating 5 (or more) small meals daily to put your metabolism into hyper-drive. Breakfast is the most important, as it will wake your body from its 8-10 hour fast (break the fast=breakfast) and get your blood and metabolism pumping. For a five meals a day plan, Livestrong outlines both healthy and delicious choices.

2. Overdose on Green tea

Drink Green Tea to Increase Your Metabolism and Burn Fat

Green tea is a gift handed down from the heavens to save us all from the perils of poor health…it is the golden elixir that can cure illness with one sip..it is the liquid embodiment of all that is good…

Hyperbole aside, green tea is one of the best substances you can put into your body. According to WebMD, Green tea is loaded with antioxidants and recent studies show that green tea can help battle cancer, reduce your risk of coronary disease, and battles obesity. Not only will the caffeine help speed up your metabolism, but properties found in green tea will lower blood pressure and cholesterol. WebMD goes on to say,

“Taken altogether, the evidence certainly suggests that incorporating at least a few cups of green tea every day will positively affect your health,” says Diane McKay, PhD, a Tufts University scientist who studies antioxidants. “It’s not going to cure anything and it shouldn’t be consumed as a drug, but it can complement the rest of the diet.”

Dr. McKay, that is good enough for me!

3. Gulp Down Ice Water
Drinking plenty of water is a great way to control your appetite. The next time you are hungry, try drinking 20 ounces of water and then see how hungry you are! According to Livestrong, drinking cold or ice water will actually help you burn calories and speed your metabolism.

As most people know, the human bodies’ temperature is 98.6, and everything we put into our bodies have to be converted to this temperature. Therefore, when you drink very cold water, your body must expend energy to heat it up. Drinking ice water will have your body burning calories and losing weight without expending additional physical effort.

4. Spice Things Up

Add Hot Sauce to Any Meal To Burn More Calories and Suppress Your Appetite

Adding some hot sauce to your meals is a great way to get your metabolism into overdrive. According to Fitday.com,

“Studies have shown that a spicy meal, such as a bowl of chili, can provide a temporary rise in metabolism of about 8% greater than a person’s typical metabolic rate.”

Along with increasing your metabolism, spicy food has also been shown be an appetite suppressant. So sprinkle some Cholula on your eggs, Tapatio on your sandwich, Tabasco on some popcorn or Sriracha on a chicken breast.

5. Pump Some Iron
Lifting weights is effective for weight loss because not only will your metabolism be working hard during activity, but will continue to burn calories long after your workout is over. According to AskMen.com,

“Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session. Weight training, on the other hand, will raise your muscle metabolism during the exercise session — and for a long time after the exercise session. Some high intensity trainers have even seen their metabolism rise for several days following their training session.”

With that being said, do not ditch cardio entirely, as it is an important aspect to staying fit. Merely mix in some weight training to optimize your metabolism.

6 Times a Day Leave Your Desk

Twas 6 nights before Christmas, when all through the land
Not a person was exercising, no workouts were planned.
The ham was carved, candy eaten without care,
10 pounds later we complain life isn’t fair.

This holiday season, before you snuggle into your bed,
Make sure to have a Holiday plan in your head.
Fitdigits is sharing the year’s best fitness tips,
To help you avoid adding winter weight to your hips.

6th Day- 6 Times a Day Leave Your Desk

Computers are awesome. We have an all on one calculator, typewriter, art studio and more in a 7-pound shell. We have compiled centuries of thoughts, feelings, epiphanies, darkness, love, hate, innovation and introspection, all within the neat confines of a 17-inch screen. We have the information of the world at our fingertips, allowing for more and more jobs to be tied to a computer screen then ever before.

This is a great thing for the mind. Not so much for the body.

The ubiquity of computer-driven professions has led to a boost in those who lead a sedentary lifestyle. We are chained to our desks, unable to pull ourselves away. Well you need to break the chain.

Break the Chain

Numerous studies have championed the dangers of a sedentary lifestyle, with the implication that daily activity is just as important as exercise.

Something as simple as walking around the block a few times a day can do wonders for your short and long term health. With that in mind, make a point to get up from your desk at least 6 times a day, everyday. If you tend to get lost in your workday, set alarms or reminders for yourself.

It may seem like a minor annoyance to break the rhythm of the workday for a set of jumping jacks or a walk around the block, but all of those little actions add up to a larger result. A great way to track daily activity is with a Fitbit Activity Monitor.

7 Wonders of the Fitness World

Twas 7 nights before Christmas, when all through the land
Not a person was exercising, no workouts were planned.
The ham was carved, candy eaten without care,
10 pounds later we complain life isn’t fair.

This holiday season, before you snuggle into your bed,
Make sure to have a Holiday plan in your head.
Fitdigits is sharing the year’s best fitness tips,
To help you avoid adding winter weight to your hips.

7th Day- 7 Wonders of the Fitness World

This list is a bit different then the classic 7 Wonders of the World, which are more reserved for awe inspiring spectacles. Instead, this will be using the literal meaning of the word “wonder”. Allow me to use an antiquated literary technique, and provide the Merriam-Webster definition of the word wonder:

  • something or someone that is very surprising, beautiful, amazing, etc.
  • a feeling caused by seeing something that is very surprising, beautiful, amazing, etc.
  • something that is surprising or hard to believe

With these definitions in mind, the 7 Wonders of the Fitness World are going to be often overlooked and surprising aspects that are helpful in making sure you are in tip-top shape.

  1. Sleep– Sleep is an essential component of working out. You could be doing everything else perfectly, but without enough Zzz’s you can find that you will not make the gains you should be. For more information, check out an article on Health.com on the 11 Health Benefits of Sleep.
  2. Interval Training– Interval training should be a key component in the toolbox of anyone who is focused on Fitness. By having your heart rate alternate from high to low, you see benefits you wouldn’t otherwise, as outlined in this Mayo Clinic Article on Interval Training. Create your own custom Interval Workouts in the Fitdigits app with Custom Routines.
  3. Breakfast– I’m guessing you have heard the saying “Breakfast is the most important meal of the day”. Do you know why you have heard this ad nauseum for years now? Probably because it is true! Break the 7-9 hour fast of sleep with a balanced and nutritious breakfast, which will leave you full longer and get your metabolism going. Try oatmeal with blueberries to get lasting energy, antioxidants and more to fuel your day.
  4. Hydration– Water is one of the most overlooked fitness supplements out there. Everyone is rushing to grab the newest fad or craze from the nutrition world, but good old water still is needed and necessary for workouts and recovery. Men’s Health does a great job outlining 5 Reasons to Never Neglect Water.
  5. Recovery/Rest– Sometimes the want and need to workout can be overwhelming. You have goals that seem so far away on the horizon, and you just want to keep pushing until you reach them. However, not paying attention to your bodies recovery and overextending yourself can be a detriment to your goals. Learn more about The Importance of Recovery.
  6. Pre-Workout Meals– What you eat before a workout can go a long way towards determining how effective that workout will be. Make sure to have a meal heavy in complex carbohydrates, low in simple sugars and laden with vitamins and nutrients. A great example is an Almond Butter, Blueberry Preserves, and Banana Sandwich.
  7. Core Workouts– Core workouts are the forgotten pillar of working out. While core workouts have numerous health benefits, too often they are shrugged off as a waste of time. False! Core workouts are a, ahem, core part of any workout routine. Learn more about How Core Fitness Exercise Benefits the Entire Body.

8 Reps, 3 Sets

Twas 8 nights before Christmas, when all through the land
Not a person was exercising, no workouts were planned.
The ham was carved, candy eaten without care,
10 pounds later we complain life isn’t fair.

This holiday season, before you snuggle into your bed,
Make sure to have a Holiday plan in your head.
Fitdigits is sharing the year’s best fitness tips,
To help you avoid adding winter weight to your hips.

8th- 8 Reps, 3 Sets

If you are not lifting weights on a regular basis, you should be.

No this is not the diary of a muscle head Jersey Shore reject. This is dropping straight science on you information seekers.

Weight Lifting raises your metabolism level long after you have left the squat rack, meaning you burn more calories sitting on the couch after a lift then after a run. On top of that, muscles require maintenance. If you have built up your muscle mass, it requires more energy for your body to function throughout the day, increasing your BMR. This is just one of a myriad of health benefits from lifting weights.

So how do you get started? The best set and rep combination for beginners is doing 3 sets of 8 reps. This is just long enough at 8 reps that you will be able to build muscular endurance, but just short enough that you can experiment with some heavier weights.

In the beginning, start light and work on perfecting your form. Without good form, you are cheating yourself! Over time add as much weight as you are comfortable with. Consult a trainer at your gym to help you get started.

9 Ways to Talk About Fitness

Twas 9 nights before Christmas, when all through the land
Not a person was exercising, no workouts were planned.
The ham was carved, candy eaten without care,
10 pounds later we complain life isn’t fair.

This holiday season, before you snuggle into your bed,
Make sure to have a Holiday plan in your head.
Fitdigits is sharing the year’s best fitness tips,
To help you avoid adding winter weight to your hips.

9th Day- 9 Ways to Talk About Fitness

I loved watching Breaking Bad. While it was an obviously compelling show in of itself, a big part of the fun was discussing what happened on Sunday night and Monday morning . I would call friends, chat at the water cooler, and scour online for thoughts on what occurred, what it means and what might come next.

The same goes for Health and Fitness.

Find outlets to discuss your workouts and diet with. Collaborating with others is a great way to “stir the pot” and uncover new ideas and plans, find motivation, or even further shape your own thoughts. It can be deeply rewarding to find other people who are enthusiastic on the subject.

Unless those people are secretly dangerous, meth cooking drug dealers…

I wonder if he has tried interval training?

Without further ado, 9 Ways to Talk About Fitness:

  1. Talk to Friends, Family and Co-Workers– Many of your friends and family are active and have nutrition tips and tricks. All you have to do is ask! Mine the golden information all around you to increase your knowledge, or help those hiding in the desolate blackness of ignorance find the light.
  2. Join a Running Group– What better way to find people who are excited to talk about health and fitness then to join a running group. One of our personal favorites is Moms In Motion, a group for Moms to get out, exercise, and give back to the community. Find a Moms In Motion group today!
  3. Find Your Favorite Fitness Site– The internet is a virtual cornucopia of knowledge, especially when it comes to fitness. Find a few sites or authors you really like, and check back a few times a week to find new articles and tips. Write in to the site if you have questions.
  4. Share Your Workouts– If you track workouts with a Fitdigits app, share your workouts. Fitdigits allows you to share workouts by Email, Facebook, Twitter, various health and fitness sites and more! Tag a friend in a Facebook post, and see if they can beat your best run.
  5. Create a Fitdigits Group– If you upgrade to Fitdigits MVP you have the ability to create groups with fellow fitness fanatics. These groups allow you to view each others workouts, have a group leaderboard, share blog posts and link to a Facebook group. Keep in touch with workout wizards around the world.
  6. Be Social at the Gym– Working out on the gym can sometimes feel like you are exercising on an island. Everyone has headphones in, is sweating, and generally look like they do not want to be bothered. I have found that nothing can be farther from the truth. Everyone is proud of the knowledge they have built through years of experimentation with exercise and nutrition, and you will find that if you ask those around you questions they will be more than happy to respond. Next thing you know, the gym feels like Cheers and everyone knows your name!
  7. Online Forums– Many health and fitness websites have interactive forums to discuss anything and everything health and fitness related. MyFitnessPal has a great forum.
  8. Take a Spinning Class– Great music, great instructors, a great workout. Join a Spinning class at your local gym and find people who live in your neighborhood who share a similar passion for smashing calories.
  9. Talk to Fitdigits– We love to hear from our users! Whether you want to share a success story, talk training routines or have nutrition questions, contact us! We are not necessarily “experts”, but we are passionate about getting fit and staying healthy, and we workout regularly.

Confessions of a Daily Weight Taker

Author Christopher Means

Part II of “Should I weigh myself everyday

OK, so maybe you shouldn’t weigh yourself every day. That’s the premise many trainers use, and the subject of another blog post here. But I lean the other way… so I wanted to give yet another perspective. It may not work for you, but it does for me.

You see, I’ve been a distance runner / jogger for many years. That used to be enough to keep my weight in check. However, slowly but surely, over the years the pounds kept adding on. This year I finally said enough! I was ready to stop the progression.

I set a goal to lose 10 pounds.

Set a Goal via MVP ProgramWhen I set a goal, which you can now do with the Fitdigits apps, I want to see progress. I want to understand how things change.

I started weighing myself regularly. It started as just a couple times a week, but sometimes got to the every day habit. More than a few times, I weighed myself multiple times a day – sometimes to see how my weight fluctuated due to workouts, food, salt, etc. Let me tell you – it can fluctuate a LOT! I had a full 8-pound fluctuation in one day after starting the day with a nice workout, but ending with a massive sushi splurge (salt and carb/protein bomb anyone?). Overall, however, I take my weight first thing in the morning after a little coffee and the bathroom. Sound familiar?

I didn’t have a date I wanted to lose the weight by, but over time, I did start to see some trends. When I pigged out on ice cream and sweets late at night, that had a detrimental effect on my weight in the morning, sometimes up to 2 pounds or more. Ugh. No more chips and salsa late night? How sad!

I also started to realize that after a short workout (3 miles / 25 minutes or so) I’d lose a pound or two. All water obviously, a good reason why we always talk about the need to hydrate after workouts! It could be as many as 5-6 pounds on a long run (12+ miles).

Fat and lean mass % also fluctuates regularly. A couple percent here and there on a given day or even intra-day isn’t unusual. I’ve never seen really large (5% or more) fluctuations over a limited time period, but certainly a few % here and there in a given day or even week.

In the end, weighing myself every day, even multiple times a day, helped. I recognized that:

  • Fluctuations happen. Over a single day, hours, or even a workout. And they can be significant.
  • Late night snacks were killing the rest of my efforts. I can still remember the first couple nights where I told myself “no – no snacks tonight!” Had I not seen how they were killing my morning weight, I might not have cut them out.
  • More consistent, lower miles/time efforts worked better for me than longer, but less often, workouts.
  • Being active during the day helps a bit too – walks help (Fitbit helps with this, though Fitdigits Walks are another great way to track). In a single day, not so much, but over a week, it helps. Over a month, it helps a lot!

Overall, don’t sweat the small stuff. Big stuff, when you know what big stuff actually is, and what it means – that is reason to sweat. But sweat through effort and self control, not through stress, especially over weight. Oh – and try not to pig out too often on sushi or other favs –and limit the late night snacks. That helps too.  10 pounds, and less of a stomach, are mighty fine rewards.

Weight loss

PS – most weight scales that measure body fat also have a setting for “normal” and “athlete” – if you ever want to see that you have much lower body fat, simply set it to “athlete” – that will knock quite a few % of body fat with the flip of a switch! You got to love that!

Should I Weigh Myself Everyday? Part I


It is a question everyone trying to lose or gain weight struggles with. Should you weigh yourself everyday, and if not, how often should you weigh in?

In part one of two, we argue that weighing yourself twice per week is more ideal for evaluating your weight over time as opposed to weighing in everyday. To understand your weight fluctuations and what you might want to look at and consider, we offer a few suggestions.

Understanding Your Weight Changes

Evaluating your weight over time allows you to identify your natural weight fluctuations, which are normal and happen everyday. These weight fluctuations can be caused by a variety of factors, including eating a large meal, excess salt intake, water retention, constipation, hormonal changes or even a sweaty workout. All of the aforementioned causes of weight fluctuations can lead to an increase or decrease of five pounds in a single day! If you hop on the scale only to find you have gained five pounds since yesterday and you didn’t consume an extra 11,500 calories (one pound = 3500 calories), your extra three pounds is not likely fat mass. But how can you be sure?

Always Weigh Yourself at the Same Time Each Day

To take out some of those inter-day fluctuations, always weigh yourself at the same time of day. Withings recommends weighing yourself within 30 minutes after waking up in the morning to avoid the wild swings that occur during the day due to diet, digestion and physical activity.

Check Your Body Composition

There is more to your weight than just the number of pounds. To understand your weight gain or loss, it’s necessary to also measure the changes in your body composition and how much fat and lean mass you are carrying. Weight scales like the Withings Smart Body Analyzer measure both.

Lean mass is the weight of everything in your body but fat and includes your bones, organs, muscle, skin, hair, nails, waste and fluids. Women should have 75-78 percent lean mass to be considered healthy ,while men should have 82-85 percent lean mass. Lean mass can also be expressed in pounds, and can be affected by eating a big meal, drinking a lot of liquid, and constipation.

Fat mass is the portion of your body consisting of fat and is divided into two categories: essential fat and storage fat. Essential fat is necessary for normal, healthy function. Storage fat is the fat that accumulates below the skin when your calorie intake (diet) is greater than caloric burn (exercise), which results in unhealthy weight gain. When weight gain becomes excessive, your risk for developing heart disease, high blood pressure, type 2 diabetes and even certain cancers can increase.

Understanding the Changes

Weight gain and loss, including lean and fat mass, fluctuate based your diet, activity, and digestion. Theoretically, drinking a glass of water or a long workout can affect your lean mass.

If you are strength training, you should expect to see your weight increase over time because muscle weighs more than fat. However, to be sure you are gaining muscle and not fat, your lean mass should increase while your fat mass decreases.

If you are exercising to lose weight, you should expect your weight to decrease over time; fat mass should also decrease as your lean mass increases.

If you are training for an endurance event, your weight may stay the same or could increase as your body adds muscle. Additionally, your lean mass should increase while fat mass decreases.

See the body fat examples in the graphic below to further understand how fat mass affects the body.

Conclusion

Watching your weight changes over time is more important than watching the daily fluctuations. If you weight yourself more than two times per week, be sure to pay attention to your weight and fat and lean mass changes overtime, and understand there will be minor fluctuations in between. My.Fitdigits.com shows a great “trend line” over time in the Weight section that can help show the true path you are on, and take out some of those day-to-day anomalies.

In Part 2, we will outline why it may be a good idea to weight yourself daily

Holiday Survival Guide: The 12 (Healthy) Days of Christmas

As Thanksgiving passes and we plunge deeper into the holiday season, it becomes more and more difficult to lead a healthy lifestyle. Just because Mr. Claus has thrown up the white flag in the battle of the bulge does not mean you have to follow suit. Yes, tis season for parties that offer plenty of festive food and some heavy-duty Holiday *ahem* spirits, but if you follow the Fitdigits Holiday Survival guide you can make it through the sleigh bell season without adding a “winter coat”. Without further ado, the 12 (healthy) Days of Christmas:

Day 1: December 14.
Plan ahead. If you know that you will be going to a party or having an extravagant meal, skip the booze and eat extra healthy in the week leading up to the event. This is called having a “cheat” day, and is recommended by many health experts for those trying to lose weight

Day 2: December 15.
Exercise. It is easy to look at dreary weather and want to curl up by the fire, but nobody said staying healthy would be easy! Try out some interesting indoor workouts if mother nature keeps you indoors

Day 3: December 16.
Stay Hydrated. Making sure you drink enough water is more than a holiday tip, it is a way of life. The benefits of staying hydrated are too extensive to list, but on the most basic level it will make hangovers after a night of too much eggnog that much easier. A good way to make sure you are guzzling down enough H2O is to have a 32 oz water jug and carry it with you at all times. Whenever it is empty, immediately refill it. A good test to see if you are hydrated properly: your urine should be clear or only have a slight yellow tint

Day 4: December 17.
Swap Sugar for Stevia. When you are baking Christmas cookies for Kris Kringle and Co., ditch artificial sweetener and sugar for Stevia. Stevia is an all-natural sugar substitute with no calories, carbs, or glycemic index. Indulge yourself without the guilt with a great recipe for not Sugar Cookies, but Stevia Cookies

Day 5: December 18.
Drink Green Tea. When the weather outside is frightful, a cup of hot cocoa may sound delightful, but save those calories for your Christmas Ham! Instead, try drinking a hot cup of green tea. Green tea is loaded with antioxidants and recent studies show that green tea can help battle cancer, reduce your risk of coronary disease, and battle obesity. Not only can caffeine help speed up your metabolism, but properties found in green tea can also lower your blood pressure and cholesterol

Day 6: December 19. Try A Winter Sport. Nothing is more apropos for the Holiday season than participating in a winter sport, and it is a perfect way to burn calories and have a great time. Even if you do not live near a mountain or have the necessary funds to go skiing or snowboarding, you can probably find a local Ice Skating Rink and channel your inner Apolo Ohno!

Day 7: December 20. Focus on Family and Friends, not Food. Often people make holiday plans around eating, be it going out to dinner or making a big meal. Instead, emphasize activities that take advantage of the time you get to spend with the people you love. Try out some fun games such as Catch Phrase or Apples to Apples, or stretch out the vocal cords with some Christmas Caroling! Remember, food is merely a way to fuel your body, not an activity.

Day 8: December 21:
Take Your Vitamins. If you are planning on having a long night of drinking, plan ahead and take some vitamins. Alcohol depletes your body of essential nutrients you need to function (hence hangovers). Make sure to at least take a B-Complex both before and after drinking, and if vitamins are not your style, try FRS

Day 9: December 22. Give Healthy Stocking Stuffers. Usually stocking stuffers consist of chocolate and candy canes. Try to encourage a healthy lifestyle with your stocking stuffers. Instead of sweets, try giving a jump rope, some workout gear, or better yet a Fitdigits Cardio Bundle!

Day 10: December 23:
Try Not to Stress Out. The Holidays can be a stressful time. Family and friends coming from out of town, big meals to cook, presents to buy, and the pressure to live up to the idealized version of Christmas we see in the media can make even the most laid back person tighten up. Stress can lead to heart disease, binge eating, and weight gain, so take a deep breath. The holidays should be a fun and happy time. Try some tips on how to manage stress during the holidays

Day 11: December 24: Check Out Some Christmas Lights. The Holidays offer plenty of opportunities to get moving. A great way to be active and feel the Holiday cheer is to go on a walking tour of an area that specializes in extravagant Christmas decorations. Make it a Christmas Eve tradition!

Day 12: December 25: Have a Merry Christmas! If you have been following all of our health and fitness tips, you deserve a day off. That does not mean you should waste all of the hard work you have done and eat until you feel sick, but don’t count calories. Enjoy your family, friends, and the feeling that comes with being fit and staying healthy!

Healthy Employees Are More Productive

Studies show that healthy employees are more productive and better for the bottom line. These are just a few of the reasons why healthy is better.

1. More Focused, Creative and Confident. Fit employees tend to be more focused, creative and confident while cultivating these qualities within teams and colleagues in the workplace. Fit employees are a healthy influence.

2. Improve Productivity. Happy and healthy individuals collectively create a happy and healthy work environment.  Improved communication, teamwork, and overall community promote higher productivity and work synergy.

3. Lower Stress and Depression. Exercise is a natural anti-depressant! It triggers the release of neurotransmitters in the brain, such as seratonin and dopamine, which help us feel good. Fit employees are happy people.

4. Positive Reinforcement Life is all about trial and error. The workplace is no exception. The path to fitness, similarly, consists of small goals that we achieve, sometimes without realizing it. This could be taking the stairs up to the office floor instead of taking an elevator. Setting and achieving personal and work goals can help employees reach self-actualization, further optimizing individual potential.

5. Boost Immunity, Health and Energy.  Exercise improves homeostasis, which is your body working at optimum function and performance. Additionally, according to the American Diabetes Association, in general, workplace exercise programs improved employees’ fitness, body fat, cholesterol levels and risk for diabetes.

6. Improves Attendance. Healthy employees are sick less often due to stronger immunity against viruses and colds. This means employees take less sicks days off each year.

7. Lower Health Care Costs. Recent studies have linked exercise with combating a variety of diseases including diabetes, heart disease, high blood pressure and neurodegeneration (Garcia-Mesa et al., 2011). Healthy employees require less medical attention which in turn saves a company money.

Fitdigits is in the business of improving corporate health, fitness and performance. We build these programs around our award-winning apps and tools with goals, performance metrics and custom challenges. So your employees get fit and stay healthy. If you would like more information about Fitdigits’s corporate wellness program, send us an email corporatewellness@fitdigits.com.

1.Garcia-Mesa, Y et al. “Physical Exercise Protects against Alzheimer’s Disease in 3xTg-AD Mice.” J Alzheimers Dis. 24 (2011): 421-54. Print.

 

The Fastest Way to Lose 5, 10 or 20 Pounds

I read a great article in Women’s Health Magazine which explains that all workouts are not created equal. The bottom line: choose your workouts based on your goal. The article not only offers an explanation, it outlines the workout routine for each goal. Read the full article “How to lose 5, 10 or 20 pounds” by Lara Rosenbaum. I’ve highlighted a few key points below.

To Lose 20 pounds: “The more you weight, the more calories you burn during easier workouts, like brisk walking. So a small, consistent effort will help you shed pounds early on and seeing those quick results will motivate you to stay on track.” See the fitness routine.

To Lose 10 pounds: “Strength training is key. Adding resistance builds muscle and helps you burn more calories during (and after!) your workout. In fact, researchers found that women who did strength training increased their resting metabolic rate (the calories your body needs to get through the day).” See the fitness routine.

To Lose 5 pounds: “The hardest goal of all to achieve. A surefire solution: plyometrics. These explosive moves are great muscle builders, get your heart rate up, and work multiple muscles at a time—all of which leads to an extreme calorie burn.” See the fitness routine.

I shared this article with Dr. Fitdigits (Brandon) who has a lot of experience with weight lifting and Brandon concurs, “When you have a lot of weight to lose but not much muscle, it’s best to start with body weight exercise. If you already have muscle but still need to lose that last few pounds, quick movements (plyometrics) instead of lifting heavy weights is the best way to go.”

To track heart rate and caloric burn for these workouts, set your Fitdigits heart rate monitor to Cardio. Let us know if this advice has helped you.