STORY HIGHLIGHTS
* People who run for at least four hours a week melt more calories than non-runners
* Downing five 5-ounce cups of green tea a day boosts metabolism
* Vitamin C can help you burn more fat, and D may help you lose fat
* Your body may not burn fat as efficiently if you down a huge meal right before bedtime
(Health.com) — Erase extra flab with these super-effective tricks.
IN THE GYM
1. Catch the running bug. You’ll continue to burn fat after your jog: People who run for at least four hours a week melt more calories than non-runners, even when they’re not running, a Yale University School of Medicine study reports.
2. Crank it up early. Working out harder during the first half of your workout and taking it easier during the second burns up to 23 percent more fat than doing the opposite, according to a study from The College of New Jersey.
3 & 4. Go hard — and make it quick. Staying at 80 percent of your max heart rate for 40 minutes can amp your metabolism for 19 hours afterward, research published in Obesity notes. And doing a shorter workout at 75 percent of your max aerobic capacity will give you a greater metabolic boost than sweating longer at 50 percent, a Colorado State University reveals.
Health.com: 10-minute ab workout
5 to 7. Lift dumbbells … slowly. More muscle equals mega metabolism boost. Strength training can help you trim major fat, research reveals — and doing super-slow (versus normal speed) reps increases strength by 50 percent.
Plus, using dumbbells activates more muscle fibers than using machines, explains Gregory Haff, Ph.D., an associate professor in the exercise physiology department at West Virginia University.
8. Speed up, slow down. Alternating bouts of high-intensity and low-intensity cardio has been shown to torch pounds.
9. Put on weight (literally). Wearing a weighted vest (about 10 percent of your body weight) while walking can boost your calorie burn by 8 percent.
10. Download Rihanna, not Brahms. Listening to up-tempo songs actually makes you run faster and harder than listening to slower-paced music, British scientists say.
11. Let kettlebells ring. Not only does working out with kettlebells build muscle, but doing it for 20 minutes burns as many calories as running at a 6-minute-mile pace for the same amount of time.
12. Keep it up. As few as 80 minutes a week of aerobic or weight training helps keep you from regaining belly fat after losing weight, according to researchers at the University of Alabama at Birmingham.
13. Add poles. Use Nordic poles while you walk, and you’ll burn 20 percent more calories, says research from The Cooper Institute in Dallas.
14 & 15. Lift first, nix the rest. Doing strength training before cardio can torch more fat than cardio alone. And if you do one move after another without pausing, “you’ll see more gains in strength and muscle mass,” says Dr. Pierre Manfroy, M.D., consultant for the book “100 Ways to Supercharge Your Metabolism.”
16. Add pounds. Lift heavier weights for fewer reps to make your workout more intense — and burn more fat — Manfroy says.
17. Try aromatherapy. Exercisers who inhaled strawberry and buttered-popcorn scents torched more calories than those who sniffed neutral odors, according to research from the Smell and Taste Treatment and Research Foundation in Chicago.
Health.com: Aromatherapy massages: touch and scents can vaporize stress
18. Box yourself in. Wii boxing knocks out nearly twice as many calories as some other games, like Wii golf.
19. Kick it. Playing soccer not only torches more fat and builds more muscle than jogging, but it feels less tiring, Danish research reveals.
20. Stay in shape. Fit people have more fat-burning metabolites in their blood than couch potatoes do, scientists say.
IN THE KITCHEN
22. Get more protein. Eating a protein-packed breakfast and lunch helps you burn more post-meal fat than if you eat lower-protein meals, according to Australian research.
23 & 24. Guzzle green tea — or coffee. Downing five 5-ounce cups of green tea a day boosts metabolism, says Lyssie Lakatos, R.D., author of “Fire Up Your Metabolism.” Two cups of coffee will also do the trick, one study shows.
Health.com: Is coffee healthier than you think?
25. Have an omelet. Eating two eggs for breakfast while dieting will help you trim more weight and body fat than if you ate the same amount of calories noshing on a bagel, scientists say.
26. Stay above 1,200 calories… “The average person’s body goes into starvation mode if she eats fewer than 1,200 calories a day,” says Eric Berg, author of “The 7 Principles of Fat Burning.” “That’s stress, and stress creates more belly fat.”
27. … and cut calories gradually. If you diet, don’t trim more than 250 calories a day. Cutting calories too quickly slows your metabolism down, Dr. Manfroy says.
28 to 33. Munch on these. Almonds, cherries, yogurt, grapefruit, whole grains, and spicy foods have all been shown to torch fat.
Health.com: 7 foods that fight fat
34. Fuel up right. Eating a low-glycemic-index breakfast (such as muesli and peaches) will help you burn more fat during a subsequent workout than eating a high-glycemic-index meal (like waffles), researchers from the University of Nottingham reveal.
35. Think before you drink. Sipping as few as 90 calories’ worth of vodka can slow your metabolism by 73 percent, one study shows.
36. Graze. Women who go without eating for long periods are more likely to have higher body-fat percentages than women who nosh more regularly, one study notes.
37. Dine like a Greek. Eating a diet rich in monounsaturated fat (think olive oil, avocados) can help trim both weight and fat, research published in the British Journal of Nutrition shows.
38. Stop gorging. Your body can only handle so much food at a time, so stick to 600 calories or less per meal to maximize fat-burning, says Leslie Cooper, co-author of “Flip the Switch: Proven Strategies to Fuel Your Metabolism and Burn Fat 24 Hours a Day.”
39. Skip juice. Reaching for an apple instead of apple juice is not only better calorie-wise, but it’ll also do a better job of boosting your metabolism, Dr. Manfroy explains.
Health.com: The best ways to boost your metabolism
IN YOUR LIFE
41 & 42. Get C and D. Vitamin C can help you burn more fat, and D may help you lose fat, research notes. Aim for 400 to 500 mg of C and 800 mg of D a day.
43 & 44. Walk more (in denim). Researchers found that fitness-friendly offices (think treadmill desks, mobile headsets) helped people trim pounds and fat, as did wearing jeans to work, since dressing casual encourages you to move more. Wear comfy clothes when you can, pace while on the phone, and stand while chatting with co-workers.
45. Add fish oil (And work out). Taking 6 grams of fish oil per day and hitting the gym three times a week can help nix body fat, an Australian study reveals.
46. Work the day shift. Keeping nontraditional hours lowers levels of hormones that trigger satiety, increases blood glucose and insulin levels, and raises levels of the stress hormone cortisol (which can drive you to eat more), scientists say.
47. Nix the boob tube. Cut your TV time in half, and you’ll burn more calories each day, research from the University of Vermont suggests.
Health.com: Too much TV linked to earlier death
48. Go mental. People who visualized themselves training a specific muscle boosted the strength in that muscle group, researchers found.
49. Eat a smaller dinner. Your body may not digest food — and burn fat — as efficiently if you down a huge meal right before bedtime, especially because your metabolism is slower while you sleep, Dr. Manfroy says.
50. Jump-start your morning. Wake up your metabolism — and get fat-burning started — by doing some sort of exercise within the first few hours of being awake, Cooper suggests.
51. Get your snooze on. Sleep for a solid 81D 2 hours instead of 51D 2, according to research published in the Annals of Internal Medicine, and you’ll lose more fat. Sweet dreams!
Here is the thing about building the Barstool Sports empire or really any organization for that matter. Yes now is the time for all you little aspiring entrepreneurs to break out your notebooks. It’s all about accumulating talent. That’s it. You’re only as good as your people are. Like take Jenna for example. I saw her wasting away in a tanning salon and didn’t know what the fuck I was going to do with her, but I knew she was talented so I hired her and figured out the rest later. Now she’s the 3rd most talked about person on the Internet. Kind of the same thing Belichick does with Tight Ends. Just get them in the organization and then figure out how to utilize their talents. Well having said that I need this homeless guy with the golden voice. Because voices like this just don’t grow on trees. Maybe he just announces me when I walk into the office. Maybe he updates me when the Sales guy has left the office before 5pm. Maybe he just gets me coffee. I’m not quite sure what his role will be, but mark my words. At some point I’ll need a voice guy and when I do I’ll have the best one in the business. Get me this homeless guy with the golden voice!
via » Get Me This Homeless Guy With the Golden Voice! Barstool Sports: Boston.
The BBC’s Aleem Maqbool: “Police say it was one of his own security force that shot him”
The governor of Pakistan’s Punjab province, Salman Taseer, has died after being shot in the Pakistani capital Islamabad.
Mr Taseer, a senior member of the ruling Pakistan People’s Party (PPP), was shot in a popular shopping district of the city by a member of his own security detail.
He was taken to hospital where he died from his injuries.
His alleged assassin has been arrested.
via BBC News – Punjab governor Salman Taseer assassinated in Islamabad.
Republican leaders have begun a bid to overturn the healthcare law signed by US President Barack Obama in 2010.
A bill to repeal the landmark law was formally unveiled on Monday evening, two days before Republicans assume control of the lower house of Congress.
It is set to be voted on by the House of Representatives on 12 January.
But the vote is expected to be largely symbolic as Democrats retain a Senate majority and can block the move and the president could ultimately veto it.
via BBC News – US healthcare law: Republicans bid to overturn reform.
Typical Republican wasteful stall tactic. Instead of a genuine effort to sit down with Democrats and Independents to potentially amend the bill, which is in need of alterations, Republicans would rather thump their chests. Instead of cooperative productivity in our government the Republic House will persist in ploys of obstructionism to score political points with their glossy eyed Republican base.
