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Beat Stress Like A Champ

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Stress, we all have to deal with it every day. Rather it’s being stuck in rush hour traffic, dealing with taskmaster for a boss, or financial woes.  The daily migraines, anxiety attacks, and that weight you can’t seem to lose can all be due to the amount of stress in your life.  Stress comes at us from all different directions, but you have to find a way to control it before it gets the best of you. Checkout some ways you can deal with the stress before it gets the best of you.

Punch The Heavy Bag

Your boss is horrible and getting on your nerves. You don’t want to get fired for beating down your boss.  So instead of beating your boss, put on the gloves and punch a heavy bag for 30 minutes. A University of Missouri at Columbia study found that 33 minutes of high-intensity exercise helps lower stress levels more than working out at a moderate pace. What’s more, the benefits last as long as 90 minutes afterward.

Sauna Time

In an Oklahoma State University study, those who combined sauna use with group counseling had greater stress relief, feelings of relaxation, and sense of accomplishment compared with those who only had their heads shrunk.

Add Ten Minutes

When you’re stuck in traffic, call whomever you need to and tell them you’ll be late—but add 10 minutes to your revised arrival time, says Dr. Pillay. Missing deadlines is stressful. Avoid missing another one.

Schedule Time

Missed a deadline? Appreciate what you learned about planning ahead. Kids kept you up with a stomach flu? Be grateful this is the only health woe facing your family. By finding the good in a stressor, you reduce the intensity, says Dr. Winner.

Apologize

What, now the kid is screaming on a crowded airplane? Immediately apologize to everyone around you. By acknowledging that you may have made a mistake or hurt someone else, you can help clear the air, and that will reduce your stress level, says Charles Emery, Ph.D., an associate professor of psychology at Ohio State University

Fitness

Alvin Kamara Decides That Weights Are Not Enough In His Workout

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Saints running back and NFL Rookie of The Year Alvin Kamara is getting ready for next season.

Kamara decided to put the entire weight rack on his shoulders, along with four giant plates, and then he walked 20 yards with them.

As if that’s not difficult enough, Kamara also decided to pull a Jeep behind him during his workout, which probably burned roughly 90,000 calories.

If you want to rush for over 1500 yards maybe you should find a Jeep.

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What’s Holding You Back From Being Ripped

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Do you want to be a ripped guy with abs for all seasons? The answer is a matter of priorities and discipline.

Think about it: Are you willing to cook your own food instead of eating premade meals or buying takeout? Count your macros and measure your food portions? Eat salad while the rest of your buddies are eating pizza? Give up even foods you didn’t think were especially bad for you, such as bread, cheese, and milk? Commit yourself to getting more sleep than a normal guy?

If you answered yes to all those questions, you may have the dedication needed to get ripped. If not, no worries—you can still be strong, healthy, and lean, a guy who’s always energized and resistant to disease but won’t appear in a firemen’s calendar anytime soon. And no one says you have to.

But if ripped is your goal, we’ve got the goods. You’ll achieve a lean physique faster with this approach than with any other you’ve tried so far.

Determine how those calories break down into grams of protein, carbs, and fat. Because getting ripped demands resistance training and lifters need more protein than regular folks to repair muscle, set your daily protein intake at 1g per pound of bodyweight. You need carbs to provide energy for workouts and recover from training, so again, 1g per pound is good. As for fat, keep it low to keep calories under control (1g of fat has more than twice the calories of a gram of protein or carbs), but not so low that you negatively impact hormones like testosterone: Start with 0.4g per pound per day.

So for our 250-lb man who wants to be 180, his macros are 180g protein, 180g carbs, and 72g fat.

 

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Do Fitness Trackers Really Work?

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This article was written by K. ALEISHA FETTERS and was originally published on Details.com.

THE QUESTION: I’M constantly looking at my fitness tracker. But how much can I really rely on what it’s telling me?

The expert: Ray Browning, Ph.D., director of the Physical Activity Energetics/Mechanics Lab at Colorado State University

The answer: It depends what, exactly, you’re tracking and which brand you’re wearing.

Why? These fitness devices track everything—from calories burned to steps taken—with their built-in accelerometers. And as the name suggests, they only detect acceleration (changes in motion), not exertion. They don’t have any idea if your arm is wielding a candy bar or a 50-pound dumbbell.

That’s why, as you may or may not have noticed, your tracker gives you little to no credit for some of your workouts. A lot of strength training exercises—not to mention biking—all read like you’re just chilling out on the couch, Browning says. Remember: If your tracker is not bouncing around, it’s not counting your exercise.

In one recent study published in Medicine & Science in Sports & Exercise, trackers’ calorie expenditure (one subset of the genre) was found to be between 10 and 15 percent off, on average, which isn’t so bad. Researchers asked 30 men and 30 women to complete a 69-minute workout that included 13 different activities—from writing at a computer and playing Wii tennis to running and shooting hoops. They then compared the readings from eight fitness trackers against those from portable (and far more accurate) metabolic analyzers.

The BodyMedia FIT, Fitbit Zip, and Fitbit One, were the most accurate (with 9.3, 10.1, and 10.4 error ratings, respectively), while the Jawbone Up, Actigraph, Directlife, Nike Fuel Band, and Basis Band, brought up the rear (with 12.2, 12.6, 12.8, 13.0, 23.5 percent error ratings, respectively).

But if you put too much faith in even the most accurate trackers—basing your calorie intake on how many calories your device says you’re burning—you could end up gaining, not losing weight, Browning says. For instance, if your fitness tracker says you’ve burned 3,000 calories today, you may have actually only burned 2,500.

The smartphone apps for some of these fitness trackers will let you manually enter exercises to get a more accurate calorie-burn total, but even if your tracker knows your height, weight, age, and gender, the calorie-estimate could be off, of course. (the accuracy of cardio machine calorie-counters is another matter.)

There is a silver lining, though: “These fitness trackers may not be accurate in counting calories, but their results are repeatable,” says Browning. If you do the exact same thing two days in a row, you can expect the same tallies from your tracker. That means you can easily use them to track your progress. Have you burned more calories today than yesterday? Taken more steps? You can trust that info.

And progress, in the end, is what will make you fitter and faster.

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