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Monday, July 23, 2018

A Trainer Says Doing This Style of Cardio Will Sculpt and Tone Your Booty

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A Trainer Says Doing This Style of Cardio Will Sculpt and Tone Your Booty

Did you know the gluteal muscles are among the most underused and undertrained muscles in the body? Crazy, right? One of the common causes of dormant butt syndrome, as some like to call it, is sitting. Yes, sitting. When you sit for extended periods of time (you may want to stand up now and continue reading this), your hip flexors tighten and your glute muscles turn off.

The good news is you can begin correcting and activating your booty muscles today (and start getting those gains). It's 100 percent OK to train your butt every day, just be sure to mix up the stimulus in order to prevent over-training and injury. If you're new to strength training, you'll want to begin with no more than three strength sessions a week, in order to allow your body to adapt to the new stimulus. Once you become comfortable with the movements and aren't extremely sore, you can begin to advance your programs.

Personal trainer Ryan Read has transformed a butt or two and told POPSUGAR that he likes to add walking on a treadmill at an incline into his programs to help with booty gains. "I base my whole program on building and burning," he said. "I have my girls lift heavy weights to build muscle and do incline and resistance cardio to burn calories and tone." Ryan said that the combination of lifting heavy weights and doing resisted cardio are "key to getting the lean, full look girls want."

How exactly does walking on an incline help? Glad you asked. Ryan said that it allows the glutes to stay involved while keeping the heart rate elevated and burning calories. "It's highly intense, fast-paced, and makes for a great workout to keep the muscles guessing, which is key to growth."

Start sculpting your booty today with Ryan's butt-transforming workout. And as a bonus, begin implementing these exercises into your strength sessions to really see a change in your assets.

Sunday, July 22, 2018

Can Fasting Help You Lose Weight? These 10 Photos Are Proof That It Worked For Me

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Can Fasting Help You Lose Weight? These 10 Photos Are Proof That It Worked For Me
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Can Fasting Help You Lose Weight? These 10 Photos Are Proof That It Worked For Me

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Can Fasting Help You Lose Weight? These 10 Photos Are Proof That It Worked For Me

You've heard so much about the reasons to try intermittent fasting (IF), but will it really help you lose weight? Is it worth it? Check out these progress photos that show how different variations of IF helped me lose belly fat, get leaner, more defined muscles, and help me feel more confident and happier.

After seeing these photos, if you want to get started with intermittent fasting, be sure to talk with your doctor first.

These Are the Worst Drinks For Weight Loss, According to Dietitians

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These Are the Worst Drinks For Weight Loss, According to Dietitians
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These Are the Worst Drinks For Weight Loss, According to Dietitians

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These Are the Worst Drinks For Weight Loss, According to Dietitians

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These Are the Worst Drinks For Weight Loss, According to Dietitians

When it comes to losing weight, diet plays a key role: you should load up on whole, nutrient-dense food such as leafy greens, non-starchy vegetables, whole grains, and lean proteins. You should also eat at a calorie deficit if you want the number on the scale to go down.

Sure, you may have all your meals in order, but what about the calories you are drinking? Sipping on sugary beverages can add hundreds of extra calories to your day, which can stall weight-loss progress or even lead to weight gain. These dietitians reveal the worst drinks for weight loss. If you're trying to slim down, skip these caloric beverages and instead opt for water, unflavored seltzer, or unsweetened tea and coffee.

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The 3 Best (and Worst) Things to Say to Someone With Depression

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The 3 Best (and Worst) Things to Say to Someone With Depression

It can be difficult to find the right words to say to someone who's struggling with depression. Jordan Gray at YourTango gives the best and worst ways to approach a loved one in need of support.

You might mean well, but don't say the wrong things.

I was sitting in my men's group last night when one of the men revealed that he had been suffering from depression and suicidal ideation for the past several weeks. Without prompting, half a dozen of the guys in the room started to rattle off some of the least productive things that you can say to someone with depression.

Their hearts were in the right place - they meant well and they didn't want their friend to be suffering. But their feedback was missing the mark.

Their words bothered me because people had said similar things to me while I was going through depressive episodes, so I wanted to write down the best and worst things to say to someone struggling with depression. If you want to learn how to help someone with depression, do not say these things.

1. "You just need more sunlight! You should exercise more! Just let go of your sad thoughts!"

While the intention of giving advice is a loving one, it diminishes the significance of what the person is going through. I don't doubt that sunlight, exercise, nutrient-dense food, and ample deep sleep would make a positive impact on the depressed person's cortisol levels, but to suggest that doing the thing you're suggesting will be a magical cure-all is probably missing the point altogether.

They aren't just kind of sad, they feel like they're drowning. And they need more than the kind of advice you can find on any random health and wellness website listicle.

2. "Depression isn't real. It's all in your head. I'm sad sometimes too, you know."

Hinting that their depression is something that they can just snap their fingers and walk away from belittles the crippling nature of the disease. If this were true, they would have already done this of their own accord.

3. "There are others who have it a lot worse. You're so lucky. Your life is going so well compared to most people."

Again, I get it. You think that you're contextualizing their pain and reminding them of the good in their world in order to distract them from their depressive thoughts. But reminding them of things to be grateful for is more likely to inspire guilt than to make them feel much better.

It's their internal dialogue of "I KNOW I'm supposed to feel better than I do, but I don't. And it f*cking sucks, and now I feel even worse for feeling like I'm so broken that I can't even appreciate the good that I intellectually know is in my life" that wreaks havoc in their minds.

Believe me, people struggling with depression don't usually need to be reminded of what is good in their lives. They're well aware of it, and they feel guilty for not having the brain chemicals available to them to be able to feel gratitude for those things.

So, what do people struggling with depression need to hear? Here's what to say to help someone with depression.

1. "I love you."

"I love you. I'm here for you. I'm sorry that you're hurting."

First and foremost, the person you love who is struggling with depression likely needs to hear that you love them. It's so easy to hate yourself when you're depressed because you feel like you're broken, life is hopeless, and you will never feel happy again.

Hearing that someone else loves you momentarily breaks you out of your psychological spell and reminds you that, yes, other people do in fact care about you.

2. "How can I help?"

"How can I help you? What do you need from me during this difficult time? What can I do to make your life even 1 percent easier?"

Chances are, by the time the depressed person you love reaches out and lets you know that they're hurting, they've been hurting for a while, and they've just mustered up the courage to speak to you about it. Doing this is already a huge step for them.

They may very likely feel like they have been carrying a metaphorical elephant on their shoulders, and they need to relieve some of the pressure. Ask them, point blank, "How can I help?" They may not have any ideas because they might feel so beat down and despondent that nothing feels like it could help. So get creative and offer up suggestions.

Do they need you to check in on them on a daily basis? Do they need you to bring them a home-cooked meal a few times per week? Do they need you to buy them some new socks/do their laundry/hire a cleaner because they haven't been able to leave their apartment for a week?

However it is that you can lessen their load, do it. Help them however you can. What might feel like a simple task for you may feel like it's removing an unfathomably massive load from their shoulders. Or maybe they don't need any help via chores or tasks - maybe they just want you to listen. Hear them. Hear their story. Hear what has been going on for them.

"I am available to listen to you if you would like to tell me what's been going on for you. I won't make you wrong or tell you what to do. I just want to hear about what you've been going through."

This type of listening is doubly powerful if you have been through depression yourself and you can authentically relate to how heavy their world feels. If you haven't been through it, don't pretend to know what it's like, as this can have the adverse effect of making them feel even more alone and isolated than they already feel.

3. "You matter to me."

When you're struggling with depression, it feels like you don't matter in the world. Or, even worse, that the world is f*cked and nothing about it matters. By extension, it's so easy to feel that your existence is entirely irrelevant and that you are of no consequence to humanity.

I personally had one month-long depressive episode within the last year that got so dark that my mind found a way to convince me that the only people in the world who would care about me killing myself were my parents. I repeat: at a time in my life where I had more than a million readers per month from around the world, dozens (if not hundreds) of close friends who loved me and checked in on me regularly, and several active clients who I was helping with their personal struggles, my depressed brain found a way to convince me that only two humans would somewhat care about my death.

Because that is how invasive and sneaky depression is. It sneaks into your bones, and it feels like it will be forever.

Luckily for me, I had enough support systems in my life that I reached out and asked two of my closest friends to write me lengthy letters promising me that, yes, they would absolutely care if I killed myself. Those letters got me through some of my darkest nights.

So remind the person you love that they matter to you. Tell them exactly why. Tell them what gifts they bring to the world and to your life. Remind them of all of their glory that you see in them. And then do it again, because people need reminders.

Tell them you love them, ask them how you can help, and tell them that they matter to you. And then repeat. Keep repeating it until you see the light in their eyes slowly start to come back.

In short, people suffering from depression don't need to be fixed, they need to feel seen, heard, and supported. Don't tell them what to do, hear them. Be there for them. Love them through their pain, without trying to change or rush what they are feeling.

Sex and relationship coach Jordan Gray helps people remove their emotional blocks and maintain thriving intimate relationships. You can see more of his writing at JordanGrayConsulting.com

Check out more great stories from YourTango:

11 Counterintuitive Ways to Help Someone With Depression That Are Waaay Better Than A Phone Call 5 Things Your Depressed Partner Needs From You (but Doesn't Know How to Ask) 7 Things Women With Postpartum Depression Need You to Know

Ever Wonder If Simply Walking More Can Help You Lose Weight? Here's Your Answer

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Ever Wonder If Simply Walking More Can Help You Lose Weight? Here's Your Answer

When we think about the things that help us lose weight quickly, our minds automatically go to the more drastic or complicated things: being in a calorie deficit, doing a lot of HIIT cardio, swearing off sugar and soda, etc. But what if there were a simpler way to lose weight? Well, there might be.

Walking may sound like a wildly easy way to exercise, almost to the point where you might not think it has an effect on the body. That's where you're wrong, though. Walking is actually a great form of LISS (low-intensity sustained state) cardio, and if you walk briskly, you'll get your heart rate up, improve your cardiovascular health, and burn calories. You can actually burn up to 120 calories an hour when walking.

Celebrity trainer Harley Pasternak is a huge fan of walking, and encourages many of his clients to do more of it every day. He wants your goal to be 10,000 steps a day if you want to lose weight, and every last one of those steps can be from walking if you want. "That is a minimum," Harley told POPSUGAR. "For a lot of people, this is a real, simple thing to start with. I don't [tell clients] you need to start eating tofu, become gluten intolerant, whatever - just start moving. Be a little more active."

Besides, walking is a safe, risk-free form of exercise that you can do for a long period of time with friends or by yourself if you need some alone time. Just make sure you're walking fast enough to where you're slightly out of breath, but no need to go so fast you're huffing for air.

If you don't believe us yet, Brooke lost over 100 pounds and went from a size 22 to size 12 - and it all started with her walking 10,000 steps a day. So if weight loss is a goal of yours, just try walking more each and every day. Paired with a healthy diet and a good amount of sleep, this will help you reach your goals faster!

The Keto Diet Can Help You Lose Tons of Weight, but It Has This Gross Side Effect

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The Keto Diet Can Help You Lose Tons of Weight, but It Has This Gross Side Effect
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These Stylish Nikes Are Designed For Indoor and Outdoor Training - and They're Only $70

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These Stylish Nikes Are Designed For Indoor and Outdoor Training - and They're Only $70

I can't tell you how long I'd been searching for training sneakers that were equal parts comfortable, stylish, and affordable. Every contender I came across was lacking in at least one area - until I found the Nike Flex TR8 Women's Training Shoe. Designed for high-intensity, cardio-heavy workouts both inside and outside the gym, these sneakers were exactly what I was looking for. I wanted a shoe that was light yet supportive for bootcamp-style classes that feature a mix of treadmill intervals and strength training exercises on the floor. If I found a sneaker that met my criteria, it was beyond my budget. But the Flex TR8s were a reasonable $70!

An employee at Nike told me that, although I would be able to wear the TR8s outside, they were more ideal for gym workouts. This was perfect since I rarely exercise outdoors. Even though I typically stay away from mesh or knit sneakers due to their lack of lateral support, these were said to have "exceptional support for quick side-to-side movements." And after testing them out in various classes, I can definitely attest to Nike's claim.

Key Details:

Lightweight mesh allows for breathability Laces integrate Flywire cables for lateral support Naturally flexing sole Multidirectional traction Flexible foam cushioning

I have the white/black sneakers with crimson details, and I've received so many compliments at the gym. And what can I say? You really can't beat this price point.

See all the colors it comes in ahead!

The Keto Diet Can Help You Lose Tons of Weight, but It Has This Gross Side Effect

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The Keto Diet Can Help You Lose Tons of Weight, but It Has This Gross Side Effect
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The Keto Diet Can Help You Lose Tons of Weight, but It Has This Gross Side Effect

POPSUGAR Fitness
The Keto Diet Can Help You Lose Tons of Weight, but It Has This Gross Side Effect

Photographer: Diggy LloydRestrictions: Editorial and internal use only.Product Credits: Model on left: Club Monaco jacket, Joie dress, YaYa publicity ring and earrings, Target sunglasses. Model on right: Banana Republic sweater, Gap pants.

It's no surprise the keto diet is so popular - it's helped countless people lose weight, gives you more energy, and can lower blood sugar levels. And while the keto diet does come with some negative side effects, none is more embarrassing than keto breath. Unlike halitosis, or regular bad breath, keto breath is its own phenomenon where people who are on keto or another extremely low-carb diet experience breath that smells like acetone or ammonia.

Fortunately, although it's unpleasant, keto breath can be treated. We tapped some dentists, who explained why this happens and how you can treat your stank breath.

Why Does the Keto Diet Give You Such Bad Breath?

You may think the bad breath comes from eating all that bacon and cheese. And while those certainly don't help, it's not the food you're eating that causes such a foul odor radiating from your mouth - at least, not directly.

On the keto diet, the goal is to get your body into a state of ketosis. By eating more fat and so few carbs, your body starts to burn fat for fuel once it runs out of its carbohydrate reserves. As your body burns through its fat stores, it produces ketones in the liver. Once your blood ketones reach a certain level, you are in ketosis. When your body releases ketones, they leach into your urine and breath; hence, the foul smell.

"The specific culprit is acetone, a ketone that exits the body in your urine and is also released in your breath, creating a distinct odor that has been described like rotten fruit or even metallic," dentist Chris Kammer, DDS, founder of American Academy For Oral Systemic Health, told POPSUGAR.

And it's not just the ketones that are causing your bad breath; if you're eating a lot of protein, that could also be a contributing factor, explained dentist Kyle Stanley, DDS, a professor at the University of Southern California School of Dentistry.

"Classic bad breath is caused by volatile sulfur compounds, or VSCs," he told POPSUGAR. "These VSCs are caused by the breakdown of protein that sit on the back of the tongue and smell like rotten eggs." The VSCs combined with the acetone make for one nasty and embarrassing odor.

Is There Anything You Can Do?

If you're doing well on the keto diet and enjoying all the other benefits, you can still stay in ketosis and treat your bad-breath situation. One way is to stimulate the saliva production in your mouth with natural xylitol, which is a sugar-free compound. Dr. Kammer recommends the Spry Dental Defense brand of xylitol mints, gum, and mouthwash.

He also suggests drinking plenty of water throughout the day to give your mouth enough saliva, and also munching on herbs, especially parsley, clove, and cinnamon. Of course, it's important to keep up with your oral hygiene, which includes brushing at least twice a day, flossing, and using mouthwash.

Otherwise, you can get your body out of ketosis and start eating more carbs again. It's up to you whether or not chewing minty gum and swigging mouthwash throughout the day are worthwhile.

This Drink Is Commonly Used For Children, but I Always Drink It After Strenuous Workouts

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This Drink Is Commonly Used For Children, but I Always Drink It After Strenuous Workouts

LA-OUTDOOR-WORKOUT-LOOK-3Photographer: Kat Borchart

If you don't have children or little kids in your family, you've probably never heard of Pedialyte. I'm going to let you in on a little secret of mine: Pedialyte is the sh*t. For the longest time, I thought that Pedialyte was only used by parents with children who were experiencing explosive diarrhea and dehydration as a result. Little did I know Pedialyte also doubles as a recovery drink.

I was introduced to using Pedialyte as a recovery drink by my collegiate track and field coach, and since that day, my life has forever changed. Don't get me wrong - I love Gatorade (especially the lime cucumber flavor), but sports drinks have been known to have high amounts of added sugar in them. Some of the added sugars will provide energy to fuel your muscles when consumed during exercise, but whether or not they're good for you depends on the amount you're drinking, how vigorously you're training, and how much sugar is in the drink.

Brand Serving Size Calories Total Sugars Potassium Total Carbohydrates
Pedialyte Classic Liter (mixed fruit) 360 mL (one bottle) 35 9 g 370 mg 9 g
Gatorade (fruit punch) 591 mL (one bottle) 140 34 g 75 mg 36 g
Powerade (mountain berry blast) 591 mL (one bottle) 130 34 g 60 mg 35 g

It's a great option post-workout because it helps replenish fluid and electrolytes lost from sweating and dehydration. I don't have it after every workout, but on the days that I go HAM, I always make sure to have some in my gym bag. You don't have to get crazy with the concoction, either - buy the powder packets (best for traveling) and mix with water or buy the liquid form.

Pro tip: not only is Pedialyte great to supplement with if you're sick or after intense workouts, but it's also great for hangovers. It won't completely cure your hangover, but you'll be able to replenish your body with fluids and minerals lost to dehydration and vomiting.

Vegans and Vegetarians, Listen Up: Here's How to Do a Plant-Based Keto Diet

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Vegans and Vegetarians, Listen Up: Here's How to Do a Plant-Based Keto Diet

Going keto is more than just a diet trend; it's a lifestyle transformation that has helped people lose weight, gain more energy, lower blood sugar levels, and fight inflammation. The keto diet is a high-fat, moderate-protein, super low-carb diet that puts your body into a state of ketosis wherein your body burns fat instead of carbs for energy. Although each person's specific macronutrient breakdown varies, it's generally about 80 percent fat, 15 percent protein, and five percent carbs.

But while countless people have found success on the keto diet, it can be quite limiting for people who are vegetarian or vegan. Since the diet is so low-carb - less than 50 grams a day - many vegan staples, such as quinoa, brown rice, and sprouted grain bread, are out. Although it's difficult, it is possible for people who eschew animal products to successfully do the keto diet. Our friends at Virta Health, a weight-loss clinic that helps treat type 2 diabetes patients with a ketogenic diet, outlined some key pointers for vegans and vegetarians who are interested in trying the keto diet.

As always, be sure to consult with your doctor or registered dietitian before embarking on any major dietary changes. The keto diet, especially a plant-based keto diet, should be done under medical supervision.

Related: 12 Low-Carb Vegetables You Can Eat While on the Keto Diet

Aqua Zumba Is a Thing, So Catch Us Showing Off Our Moves at the Next Pool Party

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Aqua Zumba Is a Thing, So Catch Us Showing Off Our Moves at the Next Pool Party
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Aqua Zumba Is a Thing, So Catch Us Showing Off Our Moves at the Next Pool Party

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Aqua Zumba Is a Thing, So Catch Us Showing Off Our Moves at the Next Pool Party
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Aqua Zumba Is a Thing, So Catch Us Showing Off Our Moves at the Next Pool Party

POPSUGAR Fitness
Aqua Zumba Is a Thing, So Catch Us Showing Off Our Moves at the Next Pool Party

We know how amazing of a workout Zumba® is on its own, but what do you get when you add water? A high-energy, Zumba® pool party. We recently discovered that Aqua Zumba® exists, and we've been convinced to sign up for a class after watching videos on Instagram. It's low-impact and easier on your joints, making it the perfect workout for everyone. But don't underestimate its difficulty!

"Water creates natural resistance, which means every step is more challenging and helps tone your muscles," according to Zumba's website.

Watch a few videos ahead!

New to Strength Training? This Trainer's Beginner Workout Will Get You Stronger and Leaner

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New to Strength Training? This Trainer's Beginner Workout Will Get You Stronger and Leaner
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30 of the Best Healthy Items You Can Find at Costco

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30 of the Best Healthy Items You Can Find at Costco
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15 Allergen-Friendly Recipes From a Vegan Blogger

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15 Allergen-Friendly Recipes From a Vegan Blogger

It's no secret millions of people suffer from a food allergy, sometimes two. As a vegan with allergies to peanuts, soy, and eggplants, I get the struggle of attending a family dinner or backyard barbecue, completely lost on what's actually available to consume safely. Over the past two and a half years on Instagram as @sissy.foods, I've managed to rack up a few of my favorite sweet and savory meals. The majority of the recipes are free of the eight major food allergens - milk, egg, peanut, tree nuts, wheat, soy, fish, and crustacean shellfish - or can easily be modified to avoid them. The best part is they require minimal ingredients, can easily accommodate any diet, and are aesthetically pleasing!

New to Strength Training? This Trainer's Beginner Workout Will Get You Stronger and Leaner

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New to Strength Training? This Trainer's Beginner Workout Will Get You Stronger and Leaner
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30 of the Best Healthy Items You Can Find at Costco

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30 of the Best Healthy Items You Can Find at Costco
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New to Strength Training? This Trainer's Beginner Workout Will Get You Stronger and Leaner

POPSUGAR Fitness
New to Strength Training? This Trainer's Beginner Workout Will Get You Stronger and Leaner

Deciding what to do at the gym when you're a newbie can be stressful and overwhelming. It seems like everyone else knows what they're doing while you're still at square one. First of all, don't sweat it! We've all been in the beginner's seat before, including the experts you know and love (yep, Jillian Michaels included).

To help you get started with your weightlifting love affair, here's an exclusive strength-training workout from Ridge Davis, personal trainer in West Hollywood, CA, who has spent years helping women shape up their bodies and feel their very best. You'll need dumbbells and a cable machine for this workout, so head to your gym to complete it from start to finish.

This Is My Favorite Upper-Body Workout to Do When I'm Short on Time

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This Is My Favorite Upper-Body Workout to Do When I'm Short on Time
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This Is My Favorite Upper-Body Workout to Do When I'm Short on Time

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This Is My Favorite Upper-Body Workout to Do When I'm Short on Time
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30 of the Best Healthy Items You Can Find at Costco

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30 of the Best Healthy Items You Can Find at Costco

As much as we love Costco, it can also be an overwhelming place to shop. With so many amazing products available, it's difficult to stick to your grocery list and know which items are worth adding to your cart. Luckily, we've narrowed down the best healthy foods and products to help make your next visit a little less stressful. Discover your new favorites ahead!

Costco Added a Vegan Al Pastor Salad to Its Menu, and "It's HUGE and TASTY!"

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Costco Added a Vegan Al Pastor Salad to Its Menu, and "It's HUGE and TASTY!"
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This Is My Favorite Upper-Body Workout to Do When I'm Short on Time

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This Is My Favorite Upper-Body Workout to Do When I'm Short on Time

I don't know if this makes me sound crazy, but I love doing upper-body workouts. As much as I love squatting and deadlifting, there's something even more rewarding about lifting up something heavy with my arms and feeling sore in my shoulders the next day. When I'm particularly busy and need to squeeze in an upper-body workout, this is my go-to session.

Related: Yes, You Can Lose Belly Fat Without Working Out - Here's How

Pull-Ups: You can definitely do these modified with either a pull-up assisted machine or with a band. I did four sets of 3-4 reps because I'm working on my strict pull-ups, but you can do more reps than that if you're doing a modified version. Dumbbell T-Rotational Push-Ups: I can't sing enough praises about this movement. It works your chest, back, and core all at the same time. Pick a weight that you can do for four sets of eight reps on each side. Chest Dips: Again, you can absolutely do these dips with an assisted machine or with a band underneath your feet. Try to get in four sets of 10 reps. Shoulder Press: I used kettlebells, but you can use dumbbells or even a barbell for this exercise. Do four sets of 10 reps.

These four exercises are guaranteed to tone your upper body, get you stronger, and help you feel more confident in your tank tops. Have fun with it!