Top 10 Mistakes You Make On The Elliptical Trainer

What to fix to maximize your calorie burn on the elliptical

Lisa Hoehn

Workout Mistakes That Slow Your Results

As the weather drops, more and more people head straight to one machine in their gym—the elliptical trainer. According to a report from the International Health, Racquet and Sportsclub Association, the number of users of elliptical trainers in health clubs grew sevenfold from 1997 to 2007. And while you may be proud of yourself for making it to the gym and squeezing in some cardio (and you should be!), taking a lackadaisical approach to your elliptical workout and casually spinning your legs while reading a magazine or watching TV isn’t doing yourself any favors.

Here, 10 mistakes you frequently make on the elliptical and how to fix them so you maximize calorie burn while adding fun to your ho-hum routine.

1. You don't enter your information

Most machines are calibrated for a 150-pound person—but personalizing your stats will help you get a more accurate calorie read. Aim to burn around 100 calories per 10 minutes, says Jennifer Cassetty, an exercise physiologist.

2. Your resistance is zero

You might feel like a million bucks stepping a mile a minute, but without resistance, you’re not going to see results, says Röbynn Europe, a personal trainer at Chelsea Piers in New York City. Make sure that you’re using enough resistance to push and pull through the stride. Then, continue at a moderate pace until you feel like you’ve done all you can do. “You shouldn’t feel like you have even 5 minutes left in you when you step off,” she says.

3. You're a sloucher

Standing up straight helps to lengthen your abs, giving you a chance to engage your core and even work your upper body muscles, Cassetty says. Certified personal trainer Neal I. Pire, MA, CSCS, president of Inspire Training Systems in New Jersey, recommends hopping on a machine with an upper body component so you can engage even more muscles—and blast more fat. Can't find a machine that lets you pump your arms? Let go: Some research suggests that leaning on machine armrests during exercise reduces calorie burning. 

4. Your machine sounds like it’s going to take off

If you can hear the purr of the machine while you’re exercising, it means that you’re going too fast without enough resistance—which means you’re not getting the most calorie burn out of your time, Cassetty says. Keeping a steady, moderate pace at a resistance that forces you to use your muscles will get, and keep, your heart rate up.

5. You don't change directions

Going backwards doesn’t just stop you from getting bored, it also changes which large muscle groups are working hardest, according to Europe. While moving forward fatigues your quads, backwards puts emphasis on your hamstrings and glutes. To max out the effect, sit back slightly, keeping your knees at a 90-degree angle as you stride.

6. You haven’t changed your workout in months

Intervals are a great way to break up the monotony of the machine and boost your calorie burn, says Europe. You can do this in one of two ways: Leave the resistance steady and change your pace (fast for 1 minute; moderate for 4) or maintain your speed and change your resistance (challenging resistance for 1 minute; moderate for 4).

7. You go until you can't feel your feet

One of the most common elliptical mistakes is putting too much pressure on your toes, which can make your feet go numb and cut your workout short. Instead, sit back into your heels, which allows large muscle groups to work harder and gives you the stamina to go for longer, according to Cassetty.

8. You don't work your upper half

Incorporate the moving handles two days a week to put your upper body to work, and hang on to the stable handles on the others, says Cassetty. When you’re working your arms and legs, try intervals—focus on your arms for 1 minute, then pump your legs for 4, and repeat through your workout.

9. You spin your way up a hill

Some models have a ramp incline, similar to a treadmill. But, unlike a treadmill, a large incline won’t increase the difficulty—instead, it’s easier for your legs to push and pull through the stride.

10. You're an elliptical junkie

As tempting as it may be to shoot straight to the elliptical every time you enter the gym, you should never be using one machine exclusively, says Europe. Supplement your routine with weight training and other cardio equipment, such as the rower. Making sure you incorporate variety keeps your body from getting used to a single movement and also continues to help you build muscle mass—which, in turn, will keep your metabolism boosted.

Read more: http://www.prevention.com/fitness/fitness-tips/worst-workout-mistakes-elliptical-trainer-machine#ixzz29rLqpaeB

Healthy Appetite Suppressant Tricks

Stop hunger with these strategies that stave off stomach growling:

Slash calories and you will drop pounds. Seems simple, right?

Just one problem: Your stomach inevitably stages a protest, rumbling until you give in. The reason, scientists say, is that when your body senses food is in short supply—even if you're restricting it on purpose—it goes on the offense, pumping out more of the hunger hormone ghrelin to coerce you to eat. But just because your gut is biologically anti-diet, it doesn't mean you're doomed to become a bottomless pit. Give these tricks a try, and before long your tummy won't just be quieter—it'll be a whole lot flatter too.

Rise and Shine with Protein

Nutritionists are always raving about lean protein, and for good reason: It keeps you fuller than other nutrients and takes your body more time to digest and absorb. But what you may not realize is that when you eat it also matters. A Purdue University study found that eating lean protein (such as Canadian bacon, egg whites, or low-fat yogurt) at breakfast keeps you satisfied longer than if you were to consume it at other times of the day. "Try to get at least one ounce (or 30 grams) of protein at breakfast," recommends Joan Salge Blake, R.D., a clinical associate professor of nutrition at Boston University.

Chow on Potatoes

The no-carb craze made spuds out to be dietary villains, but these starches actually have appetite-slaying superpowers. They contain a special type of starch that resists digestive enzymes. Because potatoes take a while to break down, they stay in your intestine longer, delaying the onset of hunger pangs, says Katherine Beals, Ph.D., R.D., a clinical associate professor of nutrition at the University of Utah. Have a baked potato with dinner (a medium spud is only about 100 calories) or better yet, try potato salad made with vinegar instead of fattening mayo; chilling cooked potatoes increases their hunger-busting abilities. Of course, potatoes cooked in a vat of oil (think French fries and chips) are still bad for your bottom line.

Embrace a Little Fat

Trimming all the fat from your diet can backfire. Oleic acid, an unsaturated fat found in olive oil, nuts, and avocados, helps quash hunger, according to a study in the journal Cell Metabolism. During digestion, it's converted into a compound that indirectly triggers hunger-curbing signals to your brain. Just watch your portions, warns Sari Greaves, R.D., a spokesperson for the American Dietetic Association. Unsaturated fats should make up about 20 percent of your total calorie intake. Greaves suggests snacking on two tablespoons of natural peanut butter, an ounce of nuts, or a quarter of an avocado.

Get Sweaty

Hitting the gym not only burns calories but also helps you consume fewer of them. A study published in the American Journal of Physiology found that 60 minutes of high-intensity cardio can reduce appetite for up to two hours afterward. "Aerobic exercise lowers ghrelin levels and increases the amount of an appetite-suppressing hormone in your body," says study author David Stensel, Ph.D. To maximize the hunger-dampening effect, make your cardio workout more intense by adding intervals (short bursts of speed with periods of rest in between).

Gobble Up Grapefruit

Grapefruit diets went out of style with Jane Fonda aerobic videos, but this citrus is staging a comeback. In a study at the Nutrition and Metabolic Research Center at the Scripps Clinic in San Diego, people who ate half a grapefruit with each meal lost an average of 3.6 pounds in three months. According to Ken Fujioka, M.D., the study's principal researcher, these yellow-orange orbs lower your postmeal levels of insulin, the hormone that regulates blood sugar and fat metabolism.

Chew on This

A University of Rhode Island study found that people who chewed gum for one hour in the morning consumed 67 fewer calories at lunch and didn't compensate by eating more later in the day. "One theory is that chewing stimulates nerves in the jaw that are connected to the brain region responsible for satiety," explains study author Kathleen Melanson, Ph.D., R.D., an associate professor of nutrition at the University of Rhode Island. So pop a piece of sugarless—chewing it can keep the munchies at bay and burn 11 calories an hour. (Hey, it's better than nothing!)

Take a Whiff

Smelling food can trick your brain into thinking you've eaten. One study found that people who inhaled a peppermint scent every two hours ate 2,700 fewer calories per week than they normally did—that's nearly a one-pound loss! Banana, green apple, and vanilla had similar effects in other studies. And the more often you sniff these aromas, the more weight you'll lose, says Alan Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. Stash some vanilla-scented candles in your snack drawer or cupboards. And if you tend to eat when stressed, hold your left nostril closed and sniff through the right one to activate the side of your brain where emotions are processed. It could help reduce your anxiety and your appetite.

Read more at Women's Health: http://www.womenshealthmag.com/weight-loss/appetite-control#ixzz29rEnttMM

Buddah's Words Of Wisdom

Whatever words we utter should be chosen with care for people will hear them and be influenced by them for good or ill.

Top 5 Reasons to Practice Yoga

1. Life’s stressful. Practicing yoga is a sustainable way to manage stress and improve concentration. It’s been scientifically proven!

2. You can boost your energy levels naturally. There’s a reason yogis glow after a workout. They’re brimming with endorphins and well -- sweat!

3. Your body’s a temple, right? Yoga detoxes you of impurities. Find some relief from a hangover or junk food binge.

4. Treat yourself. Beyond exercise, yoga is a lifestyle that’s all about devoting time each day to you.

5. Most importantly: find some inner peace. There’s nothing overrated about that. Plus, yoga’s more than 5,000 years old, which means yogis must be doing something right!

5 Important Foods

By Laurel House, QuickieChick

Broccoli

Cancer Prevention
Broccoli has been shown to neutralize food-born carcinogens and stimulate detoxifying processes. The compound Indole-3 has been shown to reduce risk of breast and cervical cancer, and slow the spread of existing cancer. Most important for women, Broccoli is high in kaempferol, a flavanoid known to protect against ovarian cancer.

Healthy Pregnancy
High in Folate, Broccoli is particularly important for women because of it’s role in pregnancy. Folate promotes proper development of the fetal nervous system and protects against birth defects.

Fight Depression
Folate has also been associated with boosting serotonin levels and fighting depression, significant for women considering women are twice as likely to develop depression than men. I knew there was a reason we opted for salads while men chomped on burgers...

Tasty Tip:
Steam broccoli for no more than 5 minutes to keep a crunchy consistency. Drizzle with heart-healthy olive oil, Vitamin-C loaded lemon juice and a dash of salt.

Onions

Battle Bacteria
If you’re ever eating at a burger joint you suspect is a little less than clean, get extra onions on your patty — they’re anti-bacterial. Onions are also anti-inflammatories and natural blood thinners.

Multitasking Medicine
You may find some medications stinky, and that’s because a lot of medications are made from onions. No surprise, since the stuff can treat cancer, arthritis, osteoporosis, asthma, colds and fever. It’s ironic that this bulbous food makes people cry, as it promotes heart health, gastrointestinal health and improves blood circulation.

Female-Friendly Benefits
Women should be willing to get a little onion breath — this food has been shown to reduce risk of breast cancer by 25% and ovarian cancer by an astounding 73%.

Tasty Tip:
Reduce the crying time and do all the chopping at once. Keep a cup of chopped onions in the fridge to add raw to sandwiches and salads or to sauté with other dishes. If you’re worried about your breath, cooked onions cause less of a stench than raw.

Leafy Greens

Fight Osteoporosis
Sorry but getting enough Calcium won’t do the trick. You’ll need Vitamin K to help your bones absorb it. Find it in abundance in Swiss chard, kale and spinach.

Induce Relaxation
Leafy Greens are also a great source of magnesium, a power mineral shown to lower blood sugar, aid sleep, strengthen bones, boost the immune system and relieve stress. Magnesium also helps fight that nasty condition women are often plagued with, depression. Many cases of depression have been linked to magnesium deficiency, so cook yourself up a green stir fry a couple times a week if you’re feeling low.

Female-Friendly Benefits
Your mom may have stopped pushing you to eat vegetables, but this study will get you back on track: one study found that women who consumed high levels of kaempferol — a compound found in broccoli and kale — had a 40% less chance of developing ovarian cancer.

Energy
Not into energy bars? That’s ok — up your spinach consumptions. High in iron, spinach helps you build energy, great for those PMS days when you’re feeling sluggish. Overall, iron is especially important for women during menstruation. You’ll also get the stuff in chard, mustard greens and romaine lettuce.

Tasty Tip:
Your body needs healthy fats to reap the most benefits of these green foods. Try stir-frying leafy greens with a little bit of coconut oil.

Beans

Fantastic Fiber
Just one cup of cooked pinto beans boasts a whopping 15 grams of fiber. Getting enough fiber in your diet can lower your bad cholesterol, regulate blood sugar, promote weight loss and help prevent diabetes and heart disease.

Female-Friendly Benefits
Loaded with Potassium, beans could help ease some menopausal pangs. Studies have found a link between dietary Potassium intake and bone mineral density in pre, peri and menopausal women. Higher bone density puts you in better shape to work off some of that menopausal weight. I know, it’s a bummer, but it happens.

Tasty Tips:
Add 1 cup of beans to any salad for extra protein. Make healthy nachos with flaxseed tortillas, beans and low fat cheese.

Wild Salmon

Heart Health
Wild salmon is high in Omega 3, a fatty acid our bodies cannot produce on their own. This super food can help prevent heart disease, along with lower cholesterol and blood pressure, and reduce the risk of stroke.

Weight Loss
Omega 3’s slow down your digestion, meaning you stay full longer and don’t reach for mid-meal snacks. Many studies have also linked Omega 3 consumption to reduced belly fat.

Female-Friendly Benefits
One of the few food sources rich in Vitamin D, wild salmon can aid your body’s absorption of calcium. Vitamin D deficiency has also been linked to depression and multiple sclerosis — two conditions women are more susceptible to than men.

Tasty Tip:
Place salmon filet in parchment paper with thin sliced mushrooms, olives, sun-dried tomatoes and olive oil, salt and pepper to taste. Heat oven to 450 degrees and cook for 20 minutes.

Spice Up Your Calorie Burn:

It's well documented that eating red pepper can help suppress your appetite and increase core temperature and total calorie burn. If you're trying to lose weight, consider supplementing your diet and exercise plan with a little extra spice in your life. You won't lose any significant amount of weight by consuming red pepper alone, but when combined in a holistic weight loss plan, every little bit counts. 

THE CALM WORKOUT

Serene and slow, yoga might not seem like an exercise that can help you lose weight. But this ancient art is an essential part of any diet plan.

What You'll Need
A mat and a quiet place to practice.

Your Plan
Do this feel-good 30-minute workout at least once a week. If possible, perform it the day after you do your strength-training Sexy Workout to help stretch out the muscles you're building. On other days, even if you don't have time to do the whole routine, set aside a few minutes in the morning for several rounds of Sun Salutes. We promise you'll stand taller, and feel more engaged, calm, and energized as you move through the rest of your day.

Don't Forget To
Let go and enjoy yourself. Your goal is to have each movement flow into the next. Don't worry about doing each pose perfectly, especially if you're new to yoga. Instead, says Ingber, try to find what's perfect within each pose and enjoy that while you progress.