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Blink Nassau, New York, NY (2026)

09/01/2015

How to Lose 25 Pounds Fast Without Pills

You are most likely to be successful at losing weight when you take time to understand what habits led to unwanted weight gain in the first place. Habit adjustment is another important part of the weight loss process. The first thing you must lose is your current approach to diet and exercise. Changing your habits to include regular physical activity and fewer calories will help you lose weight fast.

Step 1
Keep a daily record of your food, calorie intake and activities. The daily record will help you uncover any patterns of unhealthy eating habits. In addition to learning about how and what you eat, the record can show how you spend your time. For example, you may notice that your schedule is so full it is causing undue stress and making it difficult to exercise or avoid convenience foods. Keep track with pen and paper or use one of the many apps available online.

Step 2
Set a realistic deadline for losing weight. A deadline can help boost your accountability and motivation. For example, if you have a high school reunion coming up in 14 weeks you might aim to lose 2 pounds per week.

Step 3
Exercise at least four times each week for 45 to 60 minutes, including cardiovascular exercise and total-body resistance training. Vigorous exercise is one of the best ways to promote weight loss. If it is difficult to block out 60 minutes all at once try exercising for 30 minutes in the morning and again for 30 minutes in the evening. Vary your routine regularly because the body adapts quickly. Your caloric burn will decrease as your body adjusts to each exercise routine.

Step 4
Eat plenty of fiber-rich complex carbohydrates including fruits, vegetables and whole grains. Find creative ways to incorporate fruits and vegetables in every meal and snack. Choose whole grains like quinoa or brown rice instead of refined carbohydrates such as white bread and pasta. These will derail your weight loss goals. The fiber and water content in the whole grains, fruits and vegetables will help you reduce overall calorie intake by making you feel fuller longer.

08/28/2015

Fitness Tips for Post-Workout Soreness

A challenging workout can make you feel great psychologically, but all too often you may find that such workouts are painful from a physical standpoint. It's not uncommon to experience soreness after your exercise sessions, which may make you hesitant to hit the gym again. But don't despair; soreness is usually harmless and natural, and certain strategies can help you address the sensations so they don't interfere with your workouts. Always ask your doctor before trying to address your post-workout soreness.

Understanding Soreness
The most important tip for addressing soreness is understanding what the soreness signifies. When it comes to working out, soreness can indicate one of two things -- recovering muscles or injury. If the soreness you feel is generalized over a fairly large area and begins immediately after -- or 24 to 48 hours after -- your workout, it's a sign that your muscles are recovering and adapting to a challenging workload. If you feel a sudden onset of pain in a specific area, along with possible swelling, bruising and limited movement, you may have a muscle injury.

Rest and Relaxation
Post-workout muscle soreness can make it difficult to stay active, so taking a day or two off from working out can help you feel better. While you're resting, research suggests that a massage may help maximize soreness relief. According to a study published in the July-September 2005 issue of the "Journal of Athletic Training," getting a massage on your muscles can help reduce muscle damage and soreness. In the study, improvements were seen with just 10 minutes of massage.

Active Rest
If you don't like the idea of trying to wait out your soreness by resting, you may want to try active rest to eliminate the sensation. Active rest is a recovery method that involves light aerobic exercise and stretching; it falls well short of a grueling workout, but may be therapeutic. According to a study from the University of Nevada, Las Vegas, active rest can help reduce physical feelings of soreness and improve muscle performance in subsequent exercise sessions.

Nutritional Tips
Nutrition has a significant impact on your fitness progress, and it can also impact how sore you feel following workouts. According to a February 2006 study from "The Journal of Nutrition," consuming branched-chain amino acids -- the building blocks of protein, available in many supplements -- prior to workouts can reduce the amount of soreness you feel after exercise. Additionally, February 2010 research from the "Journal of the International Society of Sports Nutrition" indicates that consuming black tea extract after workouts can reduce feelings of soreness. Always ask your doctor before using any nutritional supplements.

08/27/2015

How Much Weight Can Be Lost With Three Weeks of Boxing?

Boxing provides one of the most demanding cardio and endurance workouts and can help you shed excess pounds. Fitness sessions typically combine jumping rope, shadow boxing, heavy bag drills, speed drills and core conditioning exercises. If you perform regular boxing workouts and follow a balanced nutritional plan, you can realistically lose a pound or two per week or five to six pounds with three weeks of boxing.

The Skinny on the Burn
A 176-pound man can burn 490 calories per hour punching a bag in a boxing workout. Sparring with a partner increases that calorie burn to 736 calories, according to “Body Trainer for Men” by Ray Klerck. If that same person steps into the ring and fights an opponent at full intensity, he can burn 981 calories per hour. If you weigh less, your workout involves lower resistance and reduced energy expenditure. A 130-pound person burns 531 calories per hour in a sparring workout with a partner.

A Pound of Fat
Even when not exercising, you burn calories to perform normal daily activities. You can determine your daily energy consumption by multiplying your resting, or basal, metabolic rate with an activity factor, according to the American Council on Exercise. For example, a 5-foot, 8-inch woman, age 35, weighing 130 pounds has a basal metabolic rate of 1376. Exercising at moderate intensity three times a week, she could multiply her basal metabolic rate by the activity factor to get 2133 calories as her daily energy requirement. Because a pound of fat equates to 3,500 calories, she needs to have a daily calorie deficit of 500 calories per day to shed a pound per week. She can either go about her regular daily activities and eat 500 calories less, so she's eating 1633 calories, or she can eat 2133 calories but burn an extra 500 calories by boxing.

What You Eat
If you eat sugary or processed foods after a workout, it’s counterproductive. For example, if the same 130-pound woman at age 35 eats more than her daily energy requirement of 2133 calories, she won’t reach the 500-calorie-per-day deficit required to lose a pound per week. Focus your diet on lean protein, whole grains, fruits and vegetables and decrease portion sizes by 10 to 15 percent, according to the American Council on Exercise. Limit fat to 20 to 35 percent of your daily calories. Restrict saturated fat found in fatty meats, butter and cheese to 7 percent of total fat consumption.

Boost Metabolism With Weights
Muscle cells burn an average of 13 calories per day, according to “The Good Carbohydrate Revolution” by Terry Shintani. By incorporating strength training into your boxing schedule, the increase in muscle mass can boost your metabolism to better achieve the daily 500-calorie deficit required to lose that pound per week, though it is minimal. In a 2006 study published in the “International Journal of Sport Nutrition and Exercise Metabolism,” researchers at Skidmore College discovered that subjects who engaged in a high-intensity strength training regimen in conjunction with cardio workouts lost four times as much abdominal fat as subjects who only did aerobic exercise.

08/26/2015

Jogging & the Spine

Jogging can be an effective way to maintain physical health and create a sense of well-being. It can also be done anywhere and is very affordable. Jogging doesn’t have the same high-intensity reputation as running, but individuals with low-back pain or people recovering from back surgery might wonder whether jogging is potentially dangerous for the spine. Although jogging, like any physical activity, carries some risk, for most jogging won’t lead to negative effects on the spine.

Low-Back Pain
Because jogging involves repetitive motion and impact, people with low-back pain might find that jogging aggravates sensitivity in the spine, according to Spine-Health.com. Jogging can make low-back pain worse, and can also cause more serious problems such as sciatica, a condition involving leg pain, weakness and numbness. You might experience muscle spasms or pain centered along the lower back. Discontinue jogging if this occurs. Pain can be treated with rest, gentle stretching, ice packs, heat therapy or over-the-counter inflammation medications. If pain or spinal discomfort persists, see a doctor. If you’re currently experiencing back pain, do not begin a jogging regimen without consulting your doctor.

Spine and Terrain
Different terrain affects the spine in different ways. For example, running on a softer surface, like a track, is preferable to pounding on hard pavement. Avoid hills, especially if you’re just beginning to jog. If you’d like to incorporate some hill jogging, choose uphill over downhill. The U.S. National Library of Medicine notes that downhill movements provide a greater range of motion for the spine compared to uphill grades. You can also recreate a jogging motion with less impact by using elliptical machines. These machines can be designed to move with the body, offering less resistance to avoid jarring the spine.

Don’t Blame Jogging
Although jogging’s physical demands can cause spinal or low-back discomfort, other factors unrelated to the activity might be the culprit, according to the Laser Spine Institute. Your overall fitness level, body type and other genetic factors might be contributing to spinal pain. Improper footwear could also be the problem, so wear well-padded shoes that aren’t worn out. Keep shoulders and back muscles relaxed, and avoid holding yourself in an overly upright position. Avoid bouncing, and strengthen core and back muscles to protect the spine. Emory Healthcare warns that individuals should avoid pushing too hard or attempting jogging routines that might be too difficult in order to prevent injury.

Alternatives to Jogging
Protecting your spine takes precedence over beginning or maintaining a jogging routine. In particular, individuals with back complications such as a disc degenerative disease should avoid jogging. If you’re looking for aerobic exercise, Spine-Health.com recommends a stair climber, elliptical machine or water aerobics.

08/25/2015

How to Avoid Excess Weight Gain

Achieving a healthy body weight is a major milestone, especially if your weight-loss journey was a long one. And the last thing you'd want to do after shedding the pounds is put them back on. But what if you're already at a healthy weight for your body type? Whether you're recently thin or naturally so, you can take proactive steps to avoid gaining extra weight. A nutritiously balanced diet and exercise routine can help.

Nutrition
Step 1
Track your current caloric needs with a health journal. Log calories, minutes spent exercising and exercises done. Compare the lists and note whether you're a sedentary, moderate or active person. Eat to match your activity level. Stick to around 2,200 calories per day if you're a moderately active 19- to 30-year-old woman; males the same age and activity level can eat up to 2,800 calories.

Step 2
Graze your grocer's produce aisle, filling your cart with fresh vegetables and fruits before heading further into the store. Try adding a new fruit and vegetable to your weekly menu.

Step 3
Read labels and buy whole-grain and unprocessed bagged or boxed goods when possible. Limit the amount of saturated fats, trans fats and cholesterol -- key ingredients in junk food -- you eat, and make sure items are low or free of each before tossing them in your cart. Watch for high sugar and high sodium items too. Skip sodas and sports drinks that may be high in both.

Step 4
Skip fatty cuts of beef and pork, opting instead for skinless lean protein like turkey, chicken and fish. Steaming, grilling or baking are healthy, weight-watching options for cooking meat. Swap trans-fat-laden vegetable oil with olive oil, which is rich in heart-friendly omega-3 fatty acids. Use it sparingly, though, because it's a high calorie food.

Exercise
Step 1
Make sure you're doing enough cardio to maintain a healthy weight. Check your journal, seeing that you're fitting in at least two and a half hours of moderate-intensity activity per week. Try an aqua aerobics class or some vigorous housework. Switch to high-intensity exercises, like jogging or mountain biking, and slim your workout to 75 minutes a week.

Step 2
Make strength training an integral part of your weight management lifestyle, doing a whole-body routine two to three days a week. Choose your strength-training tool -- weights, machines, resistance bands or your own body weight -- and aim to do enough reps to fatigue your muscles by the eighth to 12th rep. Start with one to two sets and add a third if you're able to perform the exercise unassisted.

Step 3
Prevent stress-related weight gain with meditative exercises like yoga. Add the ancient Asian practice for its ability to relax the mind, which can help keep the weight away. Make it a group activity and head to a yoga class for a one-hour, 240-calorie burn. Stick with it and you may find your mood lighter, your body more flexible, your muscles stronger and blood lipid levels lower.

08/24/2015

How Many Calories Does Your Body Burn an Hour?

It’s difficult to determine the exact amount of calories your body burns each hour of the day, because it’s highly individualized. Each day brings a new set of activities of daily living. However, you can use your body weight to estimate your hourly calorie expenditure. If weight loss is your goal, aim to burn 500 to 1,000 more calories than you eat daily, suggests the Centers for Disease Control and Prevention.

At Rest
Using your height, weight and age, you can estimate how many calories your body burns at rest, which is your basal metabolic rate. According to the American Council on Exercise, the Mifflin-St Jeor equation is a good indicator or your BMR. This equation is as follows for men: 9.99 x weight in kilograms + 6.25 x height in centimeters – 4.92 x age in years + 5. For women, use the formula: 9.99 x weight in kilograms + 6.25 x height in centimeters – 4.92 x age in years – 161.

Exercising
Your highest daily calorie expenditure takes place during exercise. Harvard Health Publications reports that a 155-pound person burns 520 calories per hour biking at a moderate pace, 670 calories per hour using an elliptical machine and 818 calories in one hour swimming the crawl stroke or running at a pace of 6.7 miles per hour. If you weigh less than 155 pounds, you’ll burn fewer calories but if you’re heavier than 155 pounds you’ll burn more calories performing the same activities as a 155-pound individual.

Working
Most Americans spend the majority of their weekdays at work. The amount of calories you’ll burn per hour at work depends on the job you’re doing. Harvard Health Publications reports that a 155-pound person expends about 102 calories per hour doing computer work, 120 calories sitting in meetings, 148 calories driving, 186 calories doing police work, bartending or waitressing, 410 calories doing construction work and 892 calories per hour firefighting.

Household Activities
According to Harvard Health Publications, a 155-pound individual expends 372 calories per hour doing heavy household cleaning, 260 calories per hour feeding and bathing children, 186 calories cooking, 84 calories reading, 56 calories watching television and 46 calories per hour sleeping. The same individuals burns 334 calories mowing the lawn with a push-powered mower, 344 calories weeding a garden and 446 calories per hour shoveling snow.

Average Daily Estimates
You can estimate your total calorie needs for weight maintenance – therefore, your daily calorie expenditure –using your body weight. The University of Washington estimates your body uses 13 calories per pound of body weight if you have low activity levels or are older than age 55, 15 calories per pound if you’re moderately active and 18 calories per pound of your body weight if you exercise at high intensities on a regular basis. For example, a 170-pound, moderately active man under age 55 requires -- and expends – about 2,550 calories in a day. The same man burns an average of about 106 calories per hour.

08/20/2015

Exercises for Punching Quickness

Many fans enjoy watching boxers with impressive punching power, but boxers themselves often favor speed over power because of the advantages it provides in the ring. Even if you're not the most fundamentally sound pugilist, practicing drills that improve your punching quickness can give you an instant advantage over an opponent -- especially one who cannot keep up with your speed.

Don't Fear Your Shadow
Shadowboxing is a key element of a boxer's training regimen, but this solo activity also helps you improve your punching quickness. Practice this drill in front of a large mirror and rapidly throw various combinations of punches throughout the three-minute round. Focus on throwing punches through your imaginary target and don't let the individual nature of the exercise serve as an excuse for poor form. Holding small dumbbells or wearing hand weights strengthens your body to help you throw punches even quicker.

The Need for Speed
Working the speed bag and double-end bag can greatly improve your punching quickness, as effectively, using these two training tools relies on speed. When using the speed bag, you'll fail to get the bag moving in a steady rhythm unless you can hit it at a quick tempo; and tackling the double-end bag at a moderate pace won't develop your speed or precision. Use each bag in three-minute rounds and avoid decreasing your pace toward the end of each round.

Time to Get Heavy
The heavy bag is a vital training tool in any boxer's arsenal. In addition to helping develop power and combinations, the right approach to using the heavy bag can improve your punching quickness. Spend a few rounds during each heavy bag session focusing solely on speed. During the speed rounds, employ a rapid pace and throw all your punches -- jabs, crosses, straights, hooks and uppercuts -- in fast succession.

Pump Up Your Muscles
Many boxing trainers are less than enthusiastic about traditional weight training, but speed-centric strength drills can play a role in the speed with which you throw punches. Explosive exercises such as medicine ball pushups, clap pushups and medicine ball chops strengthen your upper body to improve your punching quickness. The key to performing these exercises, as is the case with your punching drills, is to employ a fast pace.

08/19/2015

How to Have Tons of Energy for the Gym

It can be tough to drag yourself to the gym and muster up the energy to work out when your tank is empty. For many people, just finding the time to squeeze in exercise is difficult -- coming up with the energy to do it is a separate challenge in itself. Fortunately, there are a few things you can do to stack the deck in your favor and ensure you have ample energy for your next workout.

Step 1
Get plenty of rest each night. If you're sleep-deprived, you can have a hard time performing day-to-day tasks, let alone, exercising. The National Sleep Council recommends seven to eight hours of sleep each night for the average person. Turn off the television or any other distractions that may keep you awake at night.

Step 2
Eat a light snack before you work out. Manuel Villacorta, a registered dietitian with the American Dietetic Association, recommends eating a small snack 45 to 60 minutes before you exercise. This will provide your body with the fuel it needs to train. Choose easy-to-digest foods that provide both simple carbs and protein, such as a bagel with peanut butter or a protein shake with a banana.

Step 3
Psych yourself up. Sometimes a little psychological boost can help get you amped to train. Try reading some motivational quotes or journaling about your goals. Watch an inspirational video or read an inspiring blog. Find something that you connect with and that gets you fired up.

Step 4
Listen to motivating music during exercise. According to Dr. Costas Karageorghis, a leading expert on the psychology of music and exercise at Brunel University in London, music can be a powerful performance-enhancer. Pick high-tempo tunes around 145 beats per minute to maximize these energy-producing benefits.

08/18/2015

Workouts With Ankle Weights for the Glutes

Your gluteus maximus -- glutes for short and also known as your butt -- is far more than a comfortable thing to sit on; it's also the largest and potentially most powerful muscle in your body. Not only are your glutes your primary hip extensor muscles and important for how you look from behind, they are also important for hip and lower-back health as well as sports performance. Keep your glutes in great shape by working them two or three times a week. Ankle weights can make your glute workouts more challenging and effective.

Side-Lying Hip Abduction
Side-lying hip abduction targets the muscles on the side of your hip -- the gluteus medius and minimus. These muscles are important for preventing your knees from dropping inward when you walk or run and can help contribute to knee health as well as the function and appearance of your butt. Wearing your ankle weights, lie on your side so your hips are square. Rest your head on your outstretched arm. Raise your upper leg to around 45 degrees and then lower it back down. Make sure your feet and knees face directly forward and not up to the ceiling. Perform 12 to 20 repetitions and then roll over and repeat.

Glute Kickback
Glute kickbacks, also called donkey kicks, frequently feature in aerobics and lower-body conditioning classes. Wearing your ankle weights, kneel on all fours so your hips are over your knees and your shoulders are over your hands. Keeping your knee bent, push the sole of one foot up toward the ceiling. Extend your hip slightly so your thigh is just above parallel to the floor. Lower your leg and repeat. Perform 12 to 20 repetitions and then change sides. Do not overextend your hip or hyperextend your lower back as this will not only make the exercise less effective, but will also increase your risk of injury.

Single-Leg Stiff-Leg Deadlift
Single leg deadlifts are a traditional bodybuilding hamstring and glute exercise. When performed without ankle weights, this exercise focuses on the glute on the leg on which you are standing. Adding ankle weights means that both sides get a workout at the same time. Stand with your feet together and your hands by your sides. Shift your weight over onto one foot. Lean forward from your hips and simultaneously extend your opposite leg behind. Lean over until your extended leg and upper body are roughly parallel to the floor. Stand back up and repeat. Perform 12 to 20 repetitions and then change legs. For a more demanding workout, hold a weight in one hand. If you find balancing difficult, place your free hand on a nearby wall.

Hip Extensions
The hip extension is a simple but effective glute exercise performed in the standing position. While you can perform this exercise without weights, adding ankle weights will increase the overload on your muscles and make the exercise more demanding and effective. Stand with your feet together and lean forward slightly from your hips. Place your hands on a desk or counter for balance. Keeping your knee straight, extend one leg behind you. Really clench your butt. Lower your foot to the ground and repeat. This exercise can also be performed using an alternating leg action or, once you have mastered the technique, while walking forward.

08/17/2015

Sn**ch Exercises

The sn**ch is an Olympic weightlifting exercise that develops power, improves athleticism, and can also benefit your speed and vertical leap. Learning the sn**ch, however, can be challenging, as it’s a complex movement. The traditional sn**ch is performed on a lifting platform and with a barbell. According to former United States Weightlifting Team head coach Jim Schmitz, the four components to the sn**ch are the set-up, pull, receiving the bar and the stand.

Components of the Sn**ch
The set-up begins with setting your feet to hip width and positioning them underneath the bar. Bend over and grip the bar with your hands slightly wider than your shoulders. Lower your hips to get into a squat position with your back straight, arms straight and head facing forward. For the pull, explosively extend your hips and legs to propel the bar upward. It should remain close to your shins, knees and thighs as it travels vertically. To receive the bar, shrug your shoulders as you pull yourself underneath the bar, dropping into a squat position. As the bar passes by your face, rotate your wrists, push upward and lock out your elbows so the bar finishes overhead. To finish the stand component, while maintaining the bar overhead, extend your ankles, knees and hips to a standing position.

Unloading the Weights
Unlike most strength exercises, during the sn**ch you don’t lower the weight in the same manner that you lifted it. When performing the traditional sn**ch, after you’ve finished and are in a standing position with the barbell overhead, bend your knees slightly and drop the barbell to your mid-thigh. From this position, if you’re using rubber weighted plates on a platform, you can drop the barbell. If not, keep your back straight and trunk nearly vertical as you squat down and return the bar to the floor. During the dumbbell sn**ch, from an erect standing position with the weight overhead, lower the dumbbell first to the shoulder, then drop it to the front of your mid thigh.

Benefits of the Sn**ch
The sn**ch requires contribution from a number of muscles throughout the entire body. As you perform the pull component, your glutes and hamstrings explosively extend your hips, your quadriceps extend your knees and your calves plantarflex your ankles. To control the bar as it travels upward and eventually overhead, your shoulders and scapulae control movement at your arms. Throughout the entire movement, your erector spinae muscles isometrically contract to keep your back straight. Due to the explosive nature of the sn**ch, the exercise effectively develops the neuromuscular system, making it more efficient at transmitting signals from the brain to the muscles. As a result, your muscles are able to contract more explosively and with greater force.

Dumbbell Variation
For variety, perform the sn**ch exercise with dumbbells. Hold the dumbbells down by your side. With your feet at hip width, lower into a squat. Explosively extend your hips and legs to propel the dumbbells upward, keeping them close to your body as they travel. Drop under the dumbbells and lock out your arms overhead to catch the weight. A single dumbbell or kettlebell can also be used for a single-arm sn**ch. Lower into a squat and with one hand hold the dumbbell between your legs. Set the elbow of your free arm atop your knee. Perform the sn**ch while keeping your free arm at your side.

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