Training

7 Reasons You’re Still Hungry—Even After You Just Ate!

Nutrition, Training

Do you sometimes feel ravenous, even though you just polished off a tasty lunch, a full dinner, or a midnight snack? Some food ingredients can trick our bodies into not recognizing when we’re full, causing “rebound hunger” that can add inches to our waistlines. But these simple tweaks from the authors of The New American Diet can help quiet your cravings.

You Drink Too Much Soda

Sodas, iced teas, and other sweetened beverages are our biggest source of high-fructose corn syrup—accounting for about two-thirds of our annual intake. New research from the University of California at San Francisco indicates that fructose can trick our brains into craving more food, even when we’re full. It works by impeding the body’s ability to use leptin, the “satiation hormone” that tells us when we’ve had enough to eat.

Your Dinner Came Out of a Can

Many canned foods are high in the chemical bisphenol-A, or BPA, which the Food and Drug Administration recently stated was a chemical “of some concern.” Exposure to BPA can cause abnormal surges in leptin that, according to Harvard University researchers, leads to food cravings and obesity.

Your Breakfast Wasn’t Big Enough

After following 6,764 healthy people for almost 4 years, researchers found that those who ate just 300 calories for breakfast gained almost twice as much weight as those who ate 500 calories or more for breakfast. The reason: Eating a big breakfast makes for smaller rises in blood sugar and insulin throughout the day, meaning fewer sudden food cravings.

You Skipped the Salad

Most Americans don’t eat enough leafy greens, which are rich in the essential B-vitamin folate and help protect against depression, fatigue, and weight gain. In one study, dieters with the highest levels of folate in their bodies lost 8.5 times as much weight as those with the lowest levels. Leafy greens are also high in vitamin K, another insulin-regulating nutrient that helps quash cravings. Best sources: Romaine lettuce, spinach, collard greens, radicchio.

You Don’t Stop for Tea Time

According to a study in the Journal of the American College of Nutrition, people who drank one cup of black tea after eating high-carb foods decreased their blood-sugar levels by 10 percent for 2 and a half hours after the meal, which means they stayed full longer and had fewer food cravings. Researchers credit the polyphenolic compounds in black tea for suppressing rebound hunger.

You’re Not Staying Fluid

Dehydration often mimics the feeling of hunger. If you’ve just eaten and still feel hungry, drink a glass of water before eating more, and see if your desires don’t diminish.

You’re Bored

Researchers at Flinders University in Australia found that visual distractions can help curb cravings. To test yourself, envision a huge, sizzling steak. If you’re truly hungry, the steak will seem appealing. But if that doesn’t seem tempting, chances are you’re in need of a distraction, not another meal.


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10 Easy Ways to Lose Weight Without Starving

1 Comment / Training, Weekly Motivation

You can stage a coup on calories without ruining your life or eating a single rice cake: Just follow this simple advice.

Way #1

Always Eat a Man’s Breakfast
No more Lucky Charms—you want some protein and fat. Scrambled eggs and a few sausage links will keep you fuller longer than an airy doughnut will.

Way #2

Eat More!
We’re talking three good snacks and three healthful meals. But what do you serve during the bowl game if you can’t have chips and dip? Mixed nuts—especially almonds—will satisfy your craving for something crunchy while helping to build muscle.

Way #3

Just Say No to Starches
Foods like pasta, white bread, and potatoes make you fat. If you must have pasta, make yours whole-wheat. Same goes for bread, and swap white potatoes for sweet potatoes. Just don’t eat too much!

Way #4

Lift Weights
Yes, you have to hit the gym, and no, lifting beer cans during happy hour doesn’t count. The muscles you build will not only improve your performance, they’ll stoke your metabolism so you burn calories long after your workout is over.

Way #5

Think Before You Eat
Don’t just stuff your face with the stale cookies left over from the holidays, eat what tastes good and what’s good for you. Take your time eating; you’ll stay fuller longer.

Way #6

But Have Fun Once in a While—or Once a Week
Stifle those cravings for too long, and you’ll be miserable and might fall off your new plan forever. Just splurge reasonably—two slices of pizza, not the whole thing.

Way #7

Go Low-Carb
It’s the easiest way to drop weight fast. The cravings are hard at first, but it gets easier—especially when you see the results.

Way #8

Run Intervals
It’s easier to alternate between hard and easy running instead of going for a long run—especially if you don’t like running. Plus, you’ll be done faster and burn more fat.

Way #9

Never, Ever Drink Sweetened Soda
But go ahead, have a glass of wine now and then. Low-carb beer is fine, too, in moderation.

Way #10

Don’t Fear Fat
It makes you feel full, helps control your appetite, and your body needs it.

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The Truth Behind 7 Muscle Myths

1 Comment / Training

By: Scott Quill

The guy lifting beside you looks like he should write the book on muscle. Talks like it, too. He’s worked out since the seventh grade, he played D-1 football, and he’s big.

But that doesn’t mean he knows what he’s talking about. Starting now, ignore him.

The gym is infested with bad information. Lies that start with well-intentioned gym teachers trickle down to students who become coaches, trainers, or know-it-all gym-rat preachers. Lies morph into myths that endure because we don’t ask questions, for fear of looking stupid.

Scientists, on the other hand, gladly look stupid—that’s why they’re so darn smart. Plus, they have cool human-performance laboratories where they can prove or disprove theories and myths.

Here’s what top exercise scientists and expert trainers have to say about the crap that’s passed around in gyms. Listen up and learn. Then go ahead, question it.

Slow Lifting Builds Huge Muscles

Lifting super slowly produces superlong workouts—and that’s it. University of Alabama researchers recently studied two groups of lifters doing a 29-minute workout. One group performed exercises using a 5-second up phase and a 10-second down phase, the other a more traditional approach of 1 second up and 1 second down. The faster group burned 71 percent more calories and lifted 250 percent more weight than the superslow lifters.

The real expert says: “The best increases in strength are achieved by doing the up phase as rapidly as possible,” says Gary Hunter, Ph.D., C.S.C.S., the lead study author. “Lower the weight more slowly and under control.” There’s greater potential for growth during the lowering phase, and when you lower with control, there’s less chance of injury.

More Protein Builds More Muscle

To a point, sure. But put down the shake for a sec. Protein promotes the muscle-building process, called protein synthesis, “but you don’t need exorbitant amounts to do this,” says John Ivy, Ph.D., coauthor of Nutrient Timing.

If you’re working out hard, consuming more than 0.9 to 1.25 grams of protein per pound of body weight is a waste. Excess protein breaks down into amino acids and nitrogen, which are either excreted or converted into carbohydrates and stored.

The real expert says: More important is when you consume protein, and that you have the right balance of carbohydrates with it. Have a postworkout shake of three parts carbohydrates and one part protein.

Eat a meal several hours later, and then reverse that ratio in your snack after another few hours, says Ivy. “This will keep protein synthesis going by maintaining high amino acid concentrations in the blood.”

Squats Kill Your Knees

And cotton swabs are dangerous when you push them too far into your ears. It’s a matter of knowing what you’re doing.

A recent study in Medicine & Science in Sports & Exercise found that “open-chain” exercises—those in which a single joint is activated, such as the leg extension—are potentially more dangerous than closed-chain moves—those that engage multiple joints, such as the squat and the leg press.

The study found that leg extensions activate your quadriceps muscles slightly independently of each other, and just a 5-millisecond difference in activation causes uneven compression between the patella (kneecap) and thighbone, says Anki Stensdotter, the lead study author.

The real expert says: “The knee joint is controlled by the quadriceps and the hamstrings. Balanced muscle activity keeps the patella in place and appears to be more easily attained in closed-chain exercises,” says Stensdotter.

To squat safely, hold your back as upright as possible and lower your body until your thighs are parallel to the floor (or at least as far as you can go without discomfort in your knees).

Try front squats if you find yourself leaning forward. Although it’s a more advanced move, the weight rests on the fronts of your shoulders, helping to keep your back upright, Stensdotter says.

Never Exercise a Sore Muscle

Before you skip that workout, determine how sore you really are. “If your muscle is sore to the touch or the soreness limits your range of motion, it’s best that you give the muscle at least another day of rest,” says Alan Mikesky, Ph.D., director of the human performance and biomechanics laboratory at Indiana University-Purdue University at Indianapolis.

In less severe instances, an “active rest” involving light aerobic activity and stretching, and even light lifting, can help alleviate some of the soreness. “Light activity stimulates bloodflow through the muscles, which removes waste products to help in the repair process,” says David Docherty, Ph.D., a professor of exercise science at the University of Victoria in Canada.

The real expert says: If you’re not sore to the touch and you have your full range of motion, go to the gym. Start with 10 minutes of cycling, then exercise the achy muscle by performing no more than three sets of 10 to 15 repetitions using a weight that’s no heavier than 30 percent of your one-rep maximum, says Docherty.

Stretching Prevents Injuries

Maybe if you’re a figure skater. Researchers at the Centers for Disease Control and Prevention reviewed more than 350 studies and articles examining the relationship between stretching and injuries and concluded that stretching during a warmup has little effect on injury prevention.

“Stretching increases flexibility, but most injuries occur within the normal range of motion,” says Julie Gilchrist, M.D., one of the study’s researchers. “Stretching and warming up have just gone together for decades. It’s simply what’s done, and it hasn’t been approached through rigorous science.”

The real expert says: Warming up is what prevents injury, by slowly increasing your bloodflow and giving your muscles a chance to prepare for the upcoming activity. To this end, Dr. Gilchrist suggests a thorough warmup, as well as conditioning for your particular sport.

Of course, flexibility is a good thing. If you need to increase yours so it’s in the normal range (touching your toes without bending your knees, for instance), do your stretching when your muscles are already warm.

Use Swiss Balls, Not Benches

Don’t abandon your trusty bench for exercises like the chest press and shoulder press if your goal is strength and size. “The reason people are using the ball and getting gains is because they’re weak as kittens to begin with,” says Craig Ballantyne, C.S.C.S. You have to reduce the weight in order to press on a Swiss ball, and this means you get less out of the exercise, he says.

The real expert says: A Swiss ball is great for variety, but center your chest and shoulder routines on exercises that are performed on a stable surface, Ballantyne says. Then use the ball to work your abs.

Always Use Free Weights

Sometimes machines can build muscle better—for instance, when you need to isolate specific muscles after an injury, or when you’re too inexperienced to perform a free-weight exercise.

If you can’t complete a pullup, you won’t build your back muscles. So do lat pulldowns to develop strength in this range of motion, says Greg Haff, Ph.D., director of the strength research laboratory at Midwestern State University in Wichita Falls, Texas.

The real expert says: “Initially, novice athletes will see benefits with either machines or free weights, but as you become more trained, free weights should make up the major portion of your training program,” says Haff.

Free-weight exercises mimic athletic moves and generally activate more muscle mass. If you’re a seasoned lifter, free weights are your best tools to build strength or burn fat.

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7 Easy Stretches to Do at Work

Training

Tightness in the shoulder, neck, and back often leads to fatigue, injury, soreness, and lack of mobility. It’s a casualty of the modern desk job. Good flexibility allows a muscle to lengthen and the joints to operate through a full range of motion. When muscles are elastic, your posture improves and you breathe deeper. Using more lung capacity sends more oxygen-rich blood to your brain to keep you alert and productive.

Employ the 20-20 rules, advises Alan Hedge, Ph.D., a professor of ergonomics at Cornell University. Every 20 minutes, stand for 20 seconds and stretch or shake things out. “Just 20 seconds away from your computer screen reduces fatigue and increases blood circulation,” says Hedge. Now you’ll have the power to sit up straight.

Every 2 hours, try to the following series of postural correction moves and rejuvenating stretches that will make tight muscles feel great and improve your oxygen efficiency.

1. Chest Elevation

Sit in a chair with your arms at your sides and your feet flat on the floor. Gently raise your chest toward the ceiling, but don’t look up. Keep your chin level with the floor. Hold this position for 10 seconds, then relax, and repeat 5 to 10 times.

2. Scapular Retraction

Get into the position for the chest elevation stretch while sitting, but this time place your hands on your hips. Squeeze your shoulder blades together, feeling the stretch in your chest. Hold for 10 seconds, then relax, and repeat the sequence 5 to 10 times.

3. Chin Tuck

Assume the chest elevation position while sitting. Keeping your chin level with the floor, pull your chin, head, and neck inward (not down). Hold for 10 seconds, then relax and repeat.

Tip: Placing your finger on your upper lip may help guide your head through the proper range of motion and correct any mistakes.

4. Upper Cervical Spine Flex

From the chest elevation position while seated, dip your head forward slightly as if you were nodding “yes.” Feel the stretch in the neck at the base of the head. Pause for 10 seconds, then relax and repeat 5 to 10 times.

5. Upper Back and Neck Scapular Strengthening

To strengthen the rhomboids, try this version of the scapular retraction. Stand upright. Clasp your hands behind your head. Flex your elbows back while pinching your shoulder blades together. Hold for 10 seconds, then relax, and repeat 5 to 10 times.

6. Rhomboid Range of Motion

Stand upright. Clasp your hands behind you at the small of your back. Pinch your shoulder blades together. Hold for 10 seconds, then relax, and repeat 5 to 10 times.

7. Corner Chest Stretch

Stand facing the corner of a room. Raise your hands to shoulder height, and place your forearms, elbows, and hands against each wall. Lean inward to stretch your chest muscles. Hold for 15 seconds (or until you feel loose).

Tip: By raising or lowering the position of your arms, you can alter the stretch to focus on different parts of the pectorals.

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The “Thor” Workout

Training

Chris Hemsworth never lifted weights until he set out to become Thor. So if you’ve ever hit the gym, you’re already one step ahead

Lara Rosenbaum

Chris Hemsworth first pushed his limits at age 7, while living in an Aboriginal community in the bush north of Melbourne, Australia. He was the rare white child, there because his parents herded buffalo and ran the local food store, which doubled as the post office. “We’d heard many Aboriginal spiritual beliefs about things. We’d been told there was a cave nearby that had spirits in it,” he says.

What’s a kid to do? This, naturally: “We built wooden swords and hammered nails into them, and we checked out the cave. My friends and I were convinced we’d meet some ghosts and devils.”

All they found were craggy walls that echoed their deep breaths.

Hemsworth still dives into places that challenge him—but now, 20 years later, those spots are more likely to resemble the Santa Monica farmers’ market where we’ve come to walk around. It’s the sort of place that was crucial for a man who had to pack 20 pounds of muscle onto his 6’3″ frame so he could play the lead in the upcoming movie Thor.

Adding that much weight required a constant intake of food, most of which came from protein sources, vegetables, and fruit. “I feel as if I’ve been busy, but all I’ve been doing is eating all day,” he says as we pass a farm stand brimming with organic broccoli. “Eating when you’re not hungry and taking in that amount of food is exhausting.”

But every bite was useful, because you can’t rely on just protein shakes to help you grow. Sure, protein was Hemsworth’s foundation. But nonprocessed carbohydrates, such as fruit, helped him rebuild muscle by slowing muscle protein breakdown. Fruits and vegetables provide fiber, which can strengthen cardiovascular health, and their antioxidants aid muscle recovery. He was strategic, eating for value. For example, he didn’t bother with rice but scarfed quinoa. “It’s one of the few grains that actually has protein,” he says. It also has healthy fats and fewer carbohydrates than most grains.

Food was only a third of the equation. “Rest and exercise were equally as important,” he says. Sounds sensible enough. And it’s a formula anyone can follow. Need proof? “It wasn’t until Thor that I started lifting weights. It was all pretty new to me,” he says. Before that, he’d built a foundation of fitness purely by playing sports. He surfed as if it were his religion; he boxed; and he even played Australian Rules Football, a sport that’s like the overstimulated love child of soccer and rugby.

But when he hit the gym, he needed to build dense muscle that would show onscreen. That meant dedicating himself to a regimen that incorporated ever-changing challenges. His trainers constantly forced him to vary weight, reps, and even speed so that his muscles never adjusted to workouts. Even minor changes, such as swapping hand placement on a pullup, can stimulate muscles in new ways. In fact, mixing things up is important no matter what kind of muscle gain you’re looking for. When your usual workout starts to feel easier, it isn’t benefiting you as much as it once did.

If you visit the gym regularly, eat right, and rest enough, how quickly will you see results? Consider this: Hemsworth trained hard for Thor while filming Red Dawn, a movie due for release later this year. If you watch that film closely enough, you will actually see the size of his neck change from scene to scene. (Who smells DVD bonus material?)

These days, with filming over, Hemsworth has dialed back the gym visits—but he hasn’t left them entirely, and he’s playing plenty of sports. After all, for any sequels he’d have to retain his size—which would disappear quickly if he didn’t stay active and eat enough. He learned that the hard way, when he shrunk after only a 4-week vacation. “My body doesn’t sit at that weight,” he says.

But with enough work, it will.

The God of Thunder Workout
After bulking up for the role, Chris Hemsworth was too big for his Thor costume. So he ate less and did metabolic circuits to burn calories without sacrificing muscle. A few weeks later, he was the right size—and still looked big. You too can focus on muscle definition, not just size, with this Thor-inspired workout from Eric Cressey, C.S.C.S.,

Do this: Perform the exercises below as a circuit, moving from one to the next without rest. Once you’ve completed them all, rest for 60 seconds. Repeat three more times.
Exercise 1: 8 reps each side
Exercise 2: 8 reps each side
Exercise 3: 8 reps each side
Exercise 4: 15 reps each leg

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