The 7-Minute Science-Backed Workout

Getting fit, burning fat, and looking great isn’t nearly as difficult as most people think. All it requires is some consistent, focused effort… a good, clean diet… and some proper exercise… maybe a few helpful diet supplements (completely optional!)… and voilà: a fit, toned, sexy, healthy body!

Now science has proven that short bouts of effective exercise can provide BIG amounts of health and fitness benefits. A recent article in the  American College of Sports Medicine’s Health & Fitness Journal outlines a high-intensity, interval-based, 7-minute workout that most people can do at home — with no equipment — and provides an array of benefits.

According to article co-author Chris Jordan:

“There’s very good evidence [that high-intensity interval training provides] many of the fitness benefits of prolonged endurance training but in much less time.”

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Aqua-Jogging Your Way to Pain-Free Fitness

photo of a woman working out with the AquaJogger in a poolWhen I was younger my uncle owned one of the first running shoe specialty stores in the United States. He always got the newest running and fitness gadgets before just about anyone else. But, of all the cool shoes, clothing, watches, sports drinks, etc. that he sold in his store, the product I liked best was something called the AquaJogger.

The AquaJogger is basically a foam belt that suspends you at shoulder level in a pool and allows you to comfortably ‘jog’ in place in the water. It provides one of the most enjoyable impact-free workouts you can imagine!

But, as much as I enjoyed playing with it as a kid, it wasn’t until much later — after suffering several serious sports injuries (including leg-muscle tears and severe ankle sprains) — that I discovered the true value of this remarkable piece of fitness equipment. Not only does the AquaJogger provide a very enjoyable, pain-free workout but it allows you to perform an incredible variety of rehabilitation exercises all by yourself.

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Green Coffee Bean Supplements May Not Help You Lose Weight After All

photo of fresh green coffee beansOne of the most popular of the “Dr. Oz Miracle Supplements” may not be as good as we thought, at least according to the results of a new research study from Australia. All those supposedly healthy compounds found in unroasted coffee seeds — including chlorogenic acid, hydroxycinnamic acid, GCA, Svetol, antioxidants, etc. — didn’t help a group of mice avoid weight gain on a 3-month high-fat diet.

And here’s the even worse news: the mice fed a chlorogenic acid-based green coffee extract every day became much more insulin-resistant than the mice who didn’t get the diet supplement. High insulin-resistance is associated with type 2 diabetes, high blood sugar, metabolic syndrome, and other serious health problems. So that’s not good at all.

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The Truth About “Negative Calorie” Foods & “Fat-Burning” Foods

photo of green and orange chili peppersOver the past few years “negative calorie” and “fat burning” foods have become hot topics. Several popular weight loss plans are based around consuming these supposedly high-power diet foods. In general, they are plant foods (mainly vegetables) that are very high in fiber and water content but low in calories. But, according to some, very lean meats/proteins can also fall into the fat-burning food category.

The big question is: can they really help you lose weight in a faster, safer, and/or easier way?

The basic theory behind negative calorie foods is that they contain fewer calories than the human body needs to digest them. So, the thinking goes, if you eat them in large amounts you’ll be able to more easily burn calories, even with a full stomach and very little hunger. If you eat only negative calorie foods — at least according to the theory — you’ll create a big net calorie deficit and be able to lose weight quickly without any other effort (like exercising).

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Stanford Study Proves Diet + Exercise Works MUCH Better

Photo: http://www.flickr.com/photos/55839512@N08/8610882519/

Top fitness experts have known for years that the best way to lose body fat, build/tone muscle, and get fit quickly is a synergistic combination of diet and exercise. Now the “theory” has been prove by science.

Researchers from Stanford found that changing exercise habits and eating habits at the same time provides much better results than trying to make the changes sequentially. The diet-first approach many weight loss “experts” — and popular commercial diet companies — promote doesn’t work nearly as well as a diet/exercise “one-two” punch combo!

And if you do prefer to tackle one challenge at a time, it may actually be better to start a regular exercise routine before trying to make major diet changes. According to top Stanford researcher Abby King:

“It may be particularly useful to start both at the same time… If you need to start with one, consider starting with physical activity first.”

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