The No. 1 Way to Keep Metabolism Soaring Post-Workout

You know that your metabolism gets a big boost during exercise. That’s why you burn more calories by running than by sitting. But there are ways to trick your metabolism into running strong all day long, even hours after you exercise.

Metabolism consists of hormones and enzymes converting food into fuel; this fuel provides the energy the body needs to do daily tasks like thinking, all the way through to more active tasks like biking or yoga. When your metabolism is working at its peak—such as when you’re running at your race pace on a treadmill—you are creating and using energy more efficiently. As your body plows through those calories, you’ll lose weight faster and streamline your journey to a fitter physique.

So how do you keep your metabolism cranking after you’ve untied your shoes, showered, and settled in at your desk? It’s all about those first moments after your workout, says Paul Arciero, Ed.D., a professor of exercise and nutrition at Skidmore College and director of the school’s Human Nutrition and Metabolism Lab.

“The best trick to keep your metabolism high after you work out is eating 20 to 30 grams of protein, preferably whey,” he says.

Protein takes more energy for your body to digest and absorb than other types of food; you may burn 25 percent of the protein calories you consume just by eating. After eating protein your body will stay in overdrive, which means you’ll process more calories more quickly in the minutes and hours to come. Also, protein helps your body build more muscle, and the more lean body mass you have, the higher your metabolism burns. Whey protein is one of the most easily absorbed types of protein, which is why Arciero is such an advocate of the stuff.

Of course, what you do during your workout can also affect how well your body burns calories later in the day. Arciero suggests sprint workouts to really maximize your post-workout metabolic boost. Intervals—such as alternating one minute all-out and one minute of recovery—send your metabolism soaring as you exercise and keep it running strong for hours after too. Follow an interval fitness session with a protein-rich snack, such as a whey protein smoothie, for the ultimate metabolism jumpstart.

Source: shape.com ~ By: Liz Simmons ~ Image: pixabay.com

Diet quality improves fitness among the fittest

In two recent peer-reviewed papers published by Nutrients and Growth Hormone and IGF-1 Research, Skidmore College exercise scientist Paul Arciero and colleagues report proven benefits of consuming moderate amounts of protein regularly throughout the day (protein-pacing) combined with a multi-dimensional exercise regimen that includes resistance exercise, interval sprint exercise, stretching and endurance exercise.

Based on Arciero’s studies, when followed for 12 weeks or more, individuals show improved fitness, decreased total and abdominal fat, increased lean body mass, and optimal metabolic and heart health.

To make the diet and exercise regimen easy for the public to remember, Arciero has coined the acronym, “PRISE.” The “P” stands for protein-pacing, the “R” stands for “resistance,” the “I” stands for “interval,” the “S” stands for stretching, and the “E” stands for endurance.

“Whether your goal is to improve fitness or heart health, the quality of your diet and a multi-dimensional exercise training regimen (PRISE) can make all the difference,” said Skidmore College exercise scientist Paul Arciero. “It’s not about simply eating less calories and doing more exercise. It’s about eating the right foods at the right time and incorporating a combination of exercises that most effectively promotes health and fitness.”

A member of the advisory board of the American Heart Association and a fellow of both the American College of Sports Medicine and the Obesity Society, Arciero is very familiar with the diet and exercise recommendations issued by these and other governing health organizations.

Arciero and his team enlisted 30 women and 20 men between the ages of 30 and 65 who could clearly be described as ‘physically fit’. They entered the study reporting they exercised a minimum of four days per week for at least 45 minutes per session, including both resistance and aerobic training for at least the past three years. Combined, these men and women had an average body mass index of 25 and average body fat percentage of 26.

Dividing his subjects randomly into two groups, Arciero conducted a 12-week trial in which all subjects consumed the same amount of calories and performed the identical exercise routine he has previously demonstrated to improve health (PRISE), but diet quality differed. One group consumed commonly recommended protein and fitness/sport nutrition products and the second group consumed a slightly increased protein intake and antioxidant-rich supplements.

When the trial ended, Arciero and his team found that although both groups improved on nearly every measure, those who had followed the protein-pacing and antioxidant-rich diet showed the greatest improvements in fitness, including upper body muscular endurance and power, core strength, and blood vessel health (reduced artery stiffness) among female participants; and upper and lower body muscular strength and power, aerobic power, and lower back flexibility among male participants.

These findings support three earlier studies by Arciero’s team that showed the PRISE protocol of protein- pacing with either whole food sources or whey protein supplementation, were equally effective at improving physical fitness, as well as decreasing total, abdominal and visceral fat, increasing the proportion of lean muscle mass and significantly reducing blood glucose, insulin and cholesterol levels.

Overall, these five studies support a rethinking of current assumptions about diet and exercise, which Arciero believes place too much focus on the quantity of calories eaten and amount of exercise people do, rather than the quality of the food eaten and the exercise.

For Arciero, PRISE is the culmination of research he has conducted and published over the last 30 years in an attempt to identify the most effective lifestyle strategies to improve health and physical performance.

“My original intention of becoming a nutrition and exercise science researcher was to provide people the tools to live a life of optimal health,” said Arciero.

Source: sciencedaily.com ~ Image: pixabay.com

Exercise: 7 benefits of regular physical activity

Want to feel better, have more energy and even add years to your life? Just exercise.

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability.

Need more convincing to get moving? Check out these seven ways exercise can lead to a happier, healthier you.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls.

3. Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.

You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to hit the hay.

6. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and physical appearance, which may boost your sex life.

But there’s even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

7. Exercise can be fun … and social!

Exercise and physical activity can be enjoyable. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, boost your health and have fun. Aim for at least 150 minutes per week of moderate-intensity exercise, or 75 minutes per week of vigorous exercise.

Try to engage in a combination of vigorous and moderate aerobic exercises, such as running, walking or swimming. Squeeze in strength training at least twice per week by lifting free weights, using weight machines or doing body weight exercises.

Space out your activities throughout the week. If you want to lose weight or meet specific fitness goals, you may need to ramp up your exercise efforts.

Remember to check with your doctor before starting a new exercise program, especially if you haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.

Source: mayoclinic.org ~ Image: pixabay.com

5 of the best exercises you can ever do

If you’re not an athlete or serious exerciser — and you just want to work out for your health or to fit in your clothes better — the gym scene can be intimidating. Just having to walk by treadmills, stationary bikes, and weight machines can be enough to make you head straight back home to the couch.

Yet some of the best physical activities for your body don’t require the gym or ask you to get fit enough to run a marathon. These “workouts” can do wonders for your health. They’ll help keep your weight under control, improve your balance and range of motion, strengthen your bones, protect your joints, prevent bladder control problems, and even ward off memory loss.

No matter your age or fitness level, these activities can help you get in shape and lower your risk for disease:

1. Swimming

You might call swimming the perfect workout. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly. “Swimming is good for individuals with arthritis because it’s less weight-bearing,” explains Dr. I-Min Lee, professor of medicine at Harvard Medical School.

Research has found that swimming can also improve your mental state and put you in a better mood. Water aerobics is another option. These classes help you burn calories and tone up.

2. Tai chi

This Chinese martial art that combines movement and relaxation is good for both body and mind. In fact, it’s been called “meditation in motion.” Tai chi is made up of a series of graceful movements, one transitioning smoothly into the next. Because the classes are offered at various levels, tai chi is accessible — and valuable — for people of all ages and fitness levels. “It’s particularly good for older people because balance is an important component of fitness, and balance is something we lose as we get older,” Dr. Lee says.

Take a class to help you get started and learn the proper form. You can find tai chi programs at your local YMCA, health club, community center, or senior center.

3. Strength training

If you believe that strength training is a macho, brawny activity, think again. Lifting light weights won’t bulk up your muscles, but it will keep them strong. “If you don’t use muscles, they will lose their strength over time,” Dr. Lee says.

Muscle also helps burn calories. “The more muscle you have, the more calories you burn, so it’s easier to maintain your weight,” says Dr. Lee. Similar to other exercise, strength training may also help preserve brain function in later years.

Before starting a weight training program, be sure to learn the proper form. Start light, with just one or two pounds. You should be able to lift the weights 10 times with ease. After a couple of weeks, increase that by a pound or two. If you can easily lift the weights through the entire range of motion more than 12 times, move up to slightly heavier weight.

4. Walking

Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example). A number of studies have shown that walking and other physical activities can even improve memory and resist age-related memory loss.

All you need is a well-fitting and supportive pair of shoes. Start with walking for about 10 to15 minutes at a time. Over time, you can start to walk farther and faster, until you’re walking for 30 to 60 minutes on most days of the week.

5. Kegel exercises

These exercises won’t help you look better, but they do something just as important — strengthen the pelvic floor muscles that support the bladder. Strong pelvic floor muscles can go a long way toward preventing incontinence. While many women are familiar with Kegels, these exercises can benefit men too.

To do a Kegel exercise correctly, squeeze the muscles you would use to prevent yourself from passing urine or gas. Hold the contraction for two or three seconds, then release. Make sure to completely relax your pelvic floor muscles after the contraction. Repeat 10 times. Try to do four to five sets a day.

Many of the things we do for fun (and work) count as exercise. Raking the yard counts as physical activity. So does ballroom dancing and playing with your kids or grandkids. As long as you’re doing some form of aerobic exercise for at least 30 minutes a day, and you include two days of strength training a week, you can consider yourself an “active” person.

Source: health.harvard.edu ~ Image: pixabay.com

How To Get Inbound Links: 7 Strategies That Actually Work

Is your website suffering from link deficiency?

You’ve probably heard how important backlinks are for SEO (roughly 40% of Google’s ranking factors). But getting inbound links ain’t easy. Rather than going out and building links on external websites, Google’s Matt Cutts says we should earn links through creative content.

And since part of creating “good” content is making your pages/posts stand out, I only found it appropriate to use a set of brilliant colored pencils to light this page up with some personality. I actually borrowed this idea from an article on Search Engine Journal (only they cheated and used a cute puppy). Either way, making your content visual, useful, and easy to navigate is WHY people will link to it. People don’t link to anything – you need to do something different.

1. Create Educational Content

This is the type of content people actually WANT to link to, they’re not just going to come by themselves. I specialize in SEO for WordPress so most people are looking for help configuring the Yoast SEO Plugin, or how to make a WordPress site load faster. These are some main topics people want to learn and I have spent WEEKS writing these tutorials. They’re the ones I put front and center in my navigation menu and the ones I link to most on my site. If you have a high value keyword but only a mediocre post about it, you should try improving that content.

What happens when you take a mediocre post and invest multiple days turning it into the best tutorial online? My Yoast tutorial went from 5 visits/day to 100 visits/day (all from SEO) within 24 hours of republishing it with the new content. Now it has over 190 comments and a TON of links from people who have found it through Google. Of course it’s been ranking on the first page for it’s keyword (Yoast SEO Settings) for years because I’ve invested hours and hours into the content. When Matt Cutts says to “create good content” that’s exactly what he means.

WordPress Speed Optimization Guide

You need to identify key topics and write the ‘ultimate guide’ on each one. Yes it can take an entire week to write just one article, but that’s exactly what it takes if you want an extra 100 visits/day through a single post. Good content WILL pay off especially since Google has started penalizing websites with low quality content. 90% of my links are to my SEO tutorials.

Creating articles targeting high value keywords (educational topics) helps you:

  • Establish long-term, high traffic posts
  • Get links through SEO traffic it generates
  • Be viewed as an authority in your industry
  • Get tons of comments/conversations on those posts
  • Acquire some of the most loyal followers through education

2. Spruce Up Your Content

Visual content is 40x more likely to get shared (source) and while nice graphics are obviously important, don’t limit your content to text and graphics. Embed a Twitter status if you’re quoting someone, use a 2 column layout to list pros and cons, embed a video, or use an HTML table of contents like you see in the top of this post to help people navigate to specific topics.

I personally like using 2 column layouts in many of my blog posts. I also know my content body is 680 pixels (width) which means if I’m using a 2 column layout with photos, each photo would be 330(w) if you count the 20 pixels of space between each column. Knowing your dimensionshelps you resize images to look better and makes them load faster. Just a quick tip for you 🙂

680 Pixel Width Rectangle

Although it’s specific to WordPress, my tutorial on how to spruce up content in WordPress has a LOT of ideas for diversifying your content. This includes how to add an HTML table of contents, embed a Youtube video without Youtube’s branding, embed social media statuses, style fonts, and other ideas. Here are just a few ways you can make your content more visual…

Content Ideas

  • Add an HTML table of content to help with navigation
  • Design infographics using canva.com or hire a freelancer
  • Embedded videos, ideally your own if it’s a high value topic
  • Take screenshots (I do a LOT of this since I blog about WordPress)
  • Use Advanced Twitter Search to find tweets to embed on your posts
  • Style links (and their hover color) in your posts so they’re easy to see
  • Use tables, 2 column layouts, buttons, lists, bold items, and other styling options
  • Adding a photo/bio in your blog sidebar so people know who is writing the article

3. Add Videos

People love videos (and love linking to them too), but few website owners actually do this. Creating your own videos if definitely preferred if you have the time, but even finding a helpful video on Youtube adds a ton of value to your content, like what Matt Cutts says about links…

Listen, I’m an introverted dude who was completely uncomfortable creating SEO tutorials (I still cringe when I hear myself talk). But guess what? I have over 200,000 views between all my Youtube videos and have gotten links, clients, and affiliate sales through these videos. When I write a super important article on my site (like my tutorial on optimizing content for keywords) I will create a video and embed it on that tutorial. Videos not only attract links because people love them, but by embedding videos on your site you are also improving engagement with your content (average time on page) which Google uses to determine your rankings.

Higher rankings, more links, more subscribers, and more sales from people who saw your videos. That’s like a win-win-win-win! Suck it up, get a camera, and start creating some videos.

4. Design Infographics (In 10 Minutes)

What else do people like linking to? Infographics. Read this article by HubSpot which says visual content is 40x more likely to get shared. You can create these yourself using a free infographic maker like canva.com or hire a freelance infographic designer for around $100-$400 depending on the graphics, how detailed your directions are, and the freelancer’s rate.

This infographic literally took me 10 minutes to create…

seo-link-building-infographic

I’m still trying to keep up with my videos, but you should be investing time in either videos or infographics – ideally both if you have the time/money. I urge you to create a couple videos or infographics and see what happens. I bet traffic to your post will double, and so will your links.

5. Post Long Content

One of the BIGGEST mistakes I see is people throwing up short content (usually mostly text) and wondering why it doesn’t rank. If you want to be on the first page of Google and people to link to you, your content needs to be better (and more thorough) than everyone else behind you. Longer content ranks higher in search engines and posts with 3000+ words is ideal. If you’re using WordPress, the Yoast SEO Plugin counts number of words for you in the content analysis tab, otherwise you can paste your full article in a Google Doc and do a word count.

When I revisit old posts to improve the content, I try add at least 500 words. You can plan out key topics (subheadings), add a table of contents in the beginning with those subheadings, then add additional sections to the article. Do your research and Google the keyword, see what other people are writing about, then include topics you think would make your article better.

6. Improve Your Design

People link to websites that look good. This does NOT have to cost a lot of money. For $40/hour you can hire a skilled overseas developer on freelancer.com who can help you design or redesign your site. I’ve been working with the same WordPress developer (Pronaya) for 5 years who is only $40/hour and helped me build over 25 websites when I was running a small WordPress design business. You can hire him by signing up for a freelancer account and searching for user BDkamol. I’ve invested $20,000 in him over 5 years because he’s that good.

pronaya-freelancer

Even if it means migrating your to a WordPress theme from StudioPress (super nice mobile responsive themes), I did this and it this has payed off HUGE for me. My old site wasn’t responsive so I migrated to StudioPress and while I can’t directly correlate it with link growth, it looks WAY better, loads in under 1 second, and is more SEO-friendly. Generally the nicer your website is (and the easier it is for people to find things) to more people will link to you.

7. Do More Content Marketing

Once you’ve creating an AMAZING piece of content around a high value keyword and published it, you need to get some eyeballs on it. Here are a few easy ways you can do that…

  • Send out a newsletter
  • Post it on your social networks
  • Join Facebook groups and share it when appropriate
  • Email bloggers in your industry who it would interest
  • Mention people in the actual article (they could likely link to it)
  • Publish interviews and quotes from Twitter to include more people
  • Hold contests, prizes, and discounts in return for sharing your content
  • Create a Youtube video about the topic and leave a link in the description

Avoid Hiring A “Link Builder”

You can hire an overseas link building freelancer on websites like freelancer.com and upwork.com but I would NOT do it since this can get you a Google penalty. I dabbled with some (very high rated) link building freelancers and they did get me ranked higher for WordPress SEO consulting and other services. But sure enough, within a couple months I got hit with a Google penalty and my traffic cut in half. It took me several months (and a lot of hard work) to recover from this penalty so do yourself a favor and avoid doing this together.

Besides, Matt Cutts says we should be earning links, not building them.

matt-cutts-link-building

The few “link building” methods that actually work:

That’s all I got! If you have any questions about how to get inbound links to your website, drop me a line in the comments (glad to help). Just remember, people naturally want to link to good content so that is the single most important thing you can do to speed up your link growth.

Source: onlinemediamasters.com ~ By:  TOM DUPUIS ~ Image: pixabay.com