Belly fat is probably the number one physical health issue that gets people to start exercising. Getting rid of belly fat is usually attempted for cosmetic reasons, but it can also greatly reduce the risk of serious conditions such as heart disease, diabetes, asthma, hypertension and stroke. Unfortunately, over half the U.S. population now has abdominal obesity, meaning that one out of every two people need to start watching their waistline if they’re going to avoid the negative health risks. Typically, aerobic exercise is considered the most essential element of cutting belly fat, along with a diet plan and strategies for coping with stress. “Spot reducing” fat doesn’t really work, meaning that you can’t simply do crunches and expect to lose abdominal weight. Now, however, a new study shows that weight training could be just as effective – if not more – than aerobic exercise, specifically for men.

Weight Training Combated the Effects of Aging

The study, published in the journal Obesity, analyzed a whopping 10,500 American males aged 40 and older. Research was conducted using Health Professionals Follow-Up Study data collected between 1996 and 2008. During that period, men were asked about the physical activities they devoted time toward. While the men were considered generally healthy, an expanding waistline is often considered a normal part of the aging process. Unsurprisingly, men who reported increasing the amount of time spent being sedentary experienced an increase in their waistlines. However, men who increased stair climbing and yard work time gained 0.16 cm less. Men who increased aerobic exercise, thought to be best for losing belly fat, gained 0.33 cm less in their midsection. Also, men who increased their time spent weight training had smaller waistlines at an average of 0.67 cm, meaning that weight training was over twice as effective as aerobic exercise.

Researchers at the Harvard T.H. Chan School of Public Health stated that waist circumference is superior to overall body weight as a measure of health while aging. This is due to the fact that skeletal muscle is often lost as a person gets older, meaning that weight loss can happen without being accompanied by any actual health improvements.

Not The First Study of Its Kind

As men get older, lifting weights may seem out of the question. However, getting into the habit earlier could prevent several health problems while keeping the body fit and functioning into old age. The new research from Harvard is surprising in that it suggests weight training could be more effective than aerobic activity. However, other studies have shown that lifting weights can also help prevent type 2 diabetes in men. There’s no doubt that a smaller waistline goes hand-in-hand with this diabetes prevention.

Weight Training And Belly Fat: The Bottom Line

While this study shows how important lifting weights can be, it shouldn’t be considered a substitute for aerobic exercise. In fact, the men who saw the most benefit were the ones who combined both weight training and aerobics. The men in this study also lifted weights for about 20 minutes each day, so if you really want to prevent the expanding waistline that comes with getting older, 20 minutes of exercise daily would be a good place to start.

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If you exercise regularly, chances are good that you listen to music while doing so. It seems like common sense: music can give you a surge of energy, it’s a good way to take the boredom out of repetition, and it’s just plain fun. Science occasionally confirms these notions, as several studies have deemed exercising with music to be advantageous. For example, this 2000 study suggests that many different types of music can make moderately intense exercise seem easier when it’s played during a workout. The effect of music on high-intensity exercise, however, has not been been widely studied. This is mainly due to scientists’ assumption that strenuous exercise produces enough “physiological noise” in a person’s body that any music being played would be drowned out or ignored. However, a new study shows that exercising with music can indeed be beneficial even under intense circumstances.

Study Assessed Intense Interval Training

Researchers conducting the new study gathered 20 “moderately active” people whose ages ranged from 18 to 26 and who had no experience with interval training. The participants then engaged in four 30-second bouts of cycling with four minutes of rest between each bout. During the cycling, exercisers were instructed to go “all-out,” meaning they were to pedal as hard as they could at the highest intensity they could stand. Researchers monitored the volunteers’ power output, perceived exertion, perceived enjoyment and task motivation.

After the first round of exercise was complete, the volunteers provided the researchers with a list containing some of their favorite songs. Researchers then created custom playlists for each participant. The exercise sessions were repeated two more times – once without music and once with the volunteers listening to their unique playlist. After compiling their data, researchers did not note any increases in perceived exertion or task motivation. Perceived enjoyment, however, did increase during the sessions in which music was played. Interestingly, the volunteers’ power output also increased during sessions with music, meaning that music didn’t make it feel easier, but it did help them work harder. Participants unanimously indicated that exercising with music would be essential if they chose to pursue high-intensity interval training in the future.

Benefits of High-Intensity Interval Training

Despite the fact that short, high-intensity workouts can be more effective while listening to music, casual exercisers may be wondering why anybody would push themselves that hard in the first place. Well, there are several reasons why high-intensity interval training is actually a very valuable fitness technique. First of all, it’s efficient. A typical workout of this style could easily be completed during a lunch break. High-intensity interval training has also been proven to burn fat more effectively, keep the heart healthy, increase metabolism and perhaps even prevent diabetes. Not to mention, this type of exercise doesn’t necessarily require equipment, meaning it can be done just about anywhere.

Exercising With Music: The Bottom Line

Let’s face it – extremely intense exercise can’t always be described as “fun.” This study shows that music might not make high-intensity interval training feel much easier, but it might be helpful for those who wish to push themselves to their limit. After all, pushing your body is an essential factor for getting real results when exercising, especially if you’re trying to build muscle or lose weight. At the very least, exercising with music could cause your enjoyment level to be increased enough to at least stick with a high-intensity routine for longer than you would otherwise.

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There’s no shortage of scientific studies that suggest a positive relationship between exercise and brain function. We know that exercise can increase kids’ brainpower and help to prevent Alzheimer’s in older people. Also, Yoga is often though to help treat depression and sleep disorders. Even as recently as this week, scientists have made progress in determining why exercise prevents depression.

The one thing most of these studies have in common is the type of exercise that’s proven to be beneficial (aerobic, usually). This leaves us wondering – could resistance training also affect brain function in any positive ways? Turns out the answer is yes. According to a study recently published in the journal Acta Psychologica, just 20 minutes of weightlifting can improve memory – even in young, healthy people.

Leg Resistance Led to 10 Percent Memory Increase

The new study, conducted by researchers at the Georgia Institute of Technology, was unique in that it had participants exercise after their memory test instead of before. Here’s how it worked: test subjects looked at a set of 90 photos on a computer. The participants were not told to try memorizing the photos. Then, everyone was split into two groups: active participants and passive participants. There were 23 people in each group, and the average age of both groups was around 20. The active group then exercised at a leg extension resistance machine, doing 50 reps each at their personal maximum weight. Researchers monitored heart rates and blood pressure, and they took saliva samples in order to detect stress signals. The passive group did not exercise.

Participants were invited back to the lab after 48 hours to be shown the photos again. This time, however, the photos were mixed in with 90 other different photos. People in the active group were able to recall about 60 percent of the original photos, while people in the passive group only recalled around 50 percent. Researchers noted that 10 percent was a significant increase for episodic, or long-term, memory.

Benefits Caused by Stress?

The notion that weightlifting can improve memory is thought to be related to the fact that short, stressful activities have actually been proven to increase memory in general. For example, this study, conducted at the University of Buffalo, suggests that corticosterone released in the brain during acute stressful events can actually have beneficial effects on the prefrontal cortex of the brain, which controls emotion and learning. Researchers in the Georgia Tech study noticed through saliva samples that participants had increased levels of certain hormones during their exercise, which corroborated other studies showing that those hormones could improve memory. On the other hand, it’s generally agreed that long-term stress can have detrimental effects on the brain.

Weightlifting Can Improve Memory: The Bottom Line

The fact that just 20 minutes of weightlifting can improve memory is great news. At the same time, the study does not make it clear whether or not lifting weights for longer periods of time will have an even greater effect. Researchers plan to expand the study sometime in the future. Until then, this is just another reason to add even just a bit of weightlifting to your exercise routine.

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By now, you’ve probably seen (or at least heard of) some of the horrible videos of people supposedly being injured while doing CrossFit. You may have even heard of Kevin Ogar, a top CrossFit competitor who became paralyzed after making a mistake during a snatch lift in a January CrossFit competition. Ogar’s case, along with the many negative videos and stories, has many people asking, “is CrossFit safe?” The problem with stories like these, however, is that they’re precisely that: stories. People who claim CrossFit is unsafe are often pointing to anecdotal evidence as opposed to real, scientifically confirmed data. Unfortunately, the only studies available on the subject are small or inconclusive. Proponents of CrossFit seem to tout it as the most effective exercise program, while opponents are adamant that other programs work just as well with less risk. Who’s right?

Workouts and Surrounding Culture are Intense

For those unfamiliar with CrossFit, it’s a high-intensity interval training program similar to P90X or Insanity. Founded in 2000, CrossFit combines powerlifting, gymnastics, calisthenics, olympic weightlifting, plyometrics and several other exercise strategies into rigorous daily workouts. CrossFit allows for rapid weight loss and muscle gain. Over 10,000 gyms in the U.S. now offer CrossFit workouts, which often make use of barbells, gymnastic rings, kettebells, medicine balls, jump ropes, resistance bands and several other pieces of equipment. Gyms that participate in CrossFit are known as “boxes,” and the classes usually consist of hourlong sessions including a warmup, the high-intensity “workout of the day (WOD),” and stretching.

It is perhaps the culture of CrossFit that many point to when explaining their derision. CrossFit instructors only have to pass a two-day training session before becoming certified as a Level 1 Trainer. While this isn’t exactly unusual when it comes to exercise programs, it does cause some to question the credibility of CrossFit when considering how intense and varied the workouts are. It could be argued that many instructors might not know when they’re pushing exercisers too hard. Also, CrossFit workouts encourage competition. WOD performance is ranked and scored, fostering a culture in which exercisers strive to constantly improve their performance and overcome their peers.

Lastly, two horrible “unofficial mascots” – Pukie the Clown and Uncle Rhabdo – are certainly not doing CrossFit any favors in the reputation department. Pukie refers to the tendency for some exercisers to vomit from the intensity of the workout – this is even considered a rite of passage by some. Uncle Rhabdo refers to a rare but very serious condition known as Rhabdomyolysis, in which damaged muscle tissue breaks down and ends up in the bloodstream. Rhabdomyolysis can lead to kidney failure and even compartment syndrome, which in turn can necessitate surgery to relieve pressure in swollen muscles.

Studies Are Inconclusive

There are only a few studies that have tried to answer the question of “is CrossFit safe?” The first one, conducted by researchers at The Ohio State University, concluded that CrossFit is very effective. It states, “Our data shows that HIPT [high intensity power training] significantly improves VO2max and body composition in subjects of both genders across all levels of fitness.” However, another line in the study has created serious concern about injury. It claims that 11 people did not complete the course, nine of which cited overuse or injury. This is significant because there were only 54 people in the study, meaning that 16 percent of participants suffered an injury.

The owner of the gym has since questioned the validity of the study, claiming that participants were not actually interviewed as to why they didn’t complete the program. In fact, the owner is going so far as to actually sue the researchers, creating a somewhat unprecedented situation.

The results of the second study are much more forgiving. According to the data collected, CrossFit has an injury rate of about 3.1 per 1000 hours trained, and no cases of rhabdomyolysis were reported. This means that “is CrossFit safe” could be answered with, “about as safe as gymnastics or powerlifting.” In fact, this injury rate is lower than what’s seen in some versions of rugby. On the other hand, the data was collected using an online questionnaire, which leads to all sorts of doubts about the credibility and precision of responses.

Is CrossFit Safe: The Bottom Line

“Is CrossFit safe” is a question with no easy answer. The research just isn’t definitive either way. However, it must be remembered that any physical activity can lead to injury. Exercisers constantly risk injury in order to improve their bodies. Also, it’s been proven that CrossFit really does get results. So, it’s up to each person to simply dedicate themselves to the program while approaching it with safety in mind. Here’s what we advise when beginning CrossFit:

• Check Out Your Instructor – Find out as much as you can about the person leading CrossFit classes at your gym. How much training do they have? How long have they been teaching CrossFit? Are they certified in other areas? Have a conversation with them and make sure they never try to push people past their limits. Speaking of which…
• Know Your Limits – The competitive nature of CrossFit could potentially lead some overzealous exercisers to push themselves too far. If you’re exhausted or feel that you’re doing things incorrectly, swallow your pride and stop. Pushing yourself gets results, but you must listen to your body.
• Not For Beginners – While some proponents of CrossFit maintain that the first level of the program is safe for beginners, you simply can’t get off the couch and start doing it. It’s important to get some slow, considerate training in the proper use of exercise equipment and weights first. Beginners should be comfortable with regular aerobic exercise before trying CrossFit as well.
• Get Professional Help – A doctor and/or personal trainer can help you decide if CrossFit is right for you and can evaluate its effectiveness as time goes on.

It’s important to note that this advice is useful for any fitness program. However, it might be even more crucial when it comes to CrossFit, if for no other reason than to avoid being the next “CrossFit fail” on YouTube.

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Although elevating your heart rate for a minimum of 20 consecutive minutes allows you to achieve an aerobic effect that has several health benefits, many studies have shown that even very light doses of exercise that do not even cause you to break a sweat may be valuable to your health as well.

The latest study, conducted by Kentucky’s Bellarmine University, concluded that if individuals spend more time off their butt than on the couch each day, their blood fat and insulin levels will probably be at healthy levels even if the individual does not regularly engage in some form of specific workout sessions. Regularly engaging in some form of activity that stimulates the body to burn calories and engage muscle movement such as yard work, walking, hiking and cleaning the house will provide several physical and mental health benefits.

A Little Physical Activity Goes a Long Way

According to professor Paul Loprinzi, one of the lead researchers behind the study, the results show that swapping out sedentary activities for ones that involve at least a little bit of movement can have a big impact on your health. He said that these changes can be as simple as standing at your desk to work a few times throughout the day instead of sitting the whole time, or pacing while you’re talking on the phone.

When you’re not at work, you can engage in light exercise by doing things like gardening, performing household chores, sitting on an inflatable exercise ball instead of the couch to watch TV, playing exercise video games like Wii Fit, going for a bike ride at a relaxed pace, or even playing a musical instrument.

In order to conduct the study, the researchers had over 5,500 adults wear accelerometers designed to measure their levels of physical activity. Disappointingly, roughly half of the subjects failed to meet the Center for Disease Control and Prevention’s guideline of 150 minutes of moderate exercise each week, and also spent more waking hours sitting or lying down than moving around.

You can meet the CDC’s physical activity guideline by performing activities like brisk walking, medium-paced biking or doubles tennis for 150 minutes per week. Alternatively, you can also meet the CDC’s guidelines by engaging in vigorous exercise for just 75 minutes per week. Examples of vigorous exercise include mountain biking, running, swimming laps and aerobic dancing.

It’s important to note that the types of activities examined in the study, such as gardening or playing an instrument, aren’t intense enough to count toward either quota set by the CDC. However, these types of activities are still far more physically beneficial than watching TV, according to the researchers.

Spending too much time sitting down, according to other studies conducted lately, increases the risk of many serious illness and conditions including colon cancer, breast cancer, type 2 diabetes, heart disease and high blood pressure.

Small Amounts of Physical Activity: The Bottom Line

A new study reveals that even if you don’t engage in regular physical exercise, you can improve or maintain your health simply by swapping out sedentary activities for ones that include even a little movement, such as pacing your house while you talk on the phone.

The full text of the study can be found online in Preventive Medicine.

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Controversy has surrounded the debate over whether people can be considered “healthy” even if they’re obese. While some argue that it’s perfectly possible to be in good health while carrying many extra pounds of weight, others say that obesity itself is a major health danger, even if an individual is free of the types of conditions that typically accompany it. Typical obesity-related conditions include high blood cholesterol, high blood sugar and high blood pressure.

A new study conducted at Toronto’s Mount Sinai Hospital found that people who are obese, in comparison to those who are of a normal weight, are about 24% more likely to die from any cause over a 10-year period, or to have a heart problem during this same timeframe. The two groups compared above had no metabolic problems at all – only their weight differed.

Is Obesity Deadly By Itself?

The study findings have led some experts to claim that it’s just one more piece of evidence showing that obesity is a disease, a notion that is supported by the American Medical Association despite the fact that it’s still controversial.

At the same time, Dr. Pieter Cohen of Harvard Medical School, who was not involved in the study, still feels that specific metabolic conditions like excessive levels of cholesterol or blood pressure are far more dangerous than carrying extra weight in the absence of metabolic disorders. In fact, one recent study actually indicated that people who are slightly overweight in terms of their body mass index are actually likely to live a little longer than those of a “normal” weight.

Collecting Results of Many Studies

The new study actually looked at data collected from eight existing studies that examined over 61,000 individuals, mostly between the ages of 40 and 60. Depending on the specific study in which they were involved, participants were tracked for anywhere from 3 to 30 years. Almost 10% of the individuals in the studies were considered obese according to their BMIs despite having no metabolic disorders. The individuals in the study who did suffer from metabolic disorders were more likely to suffer a heart attack and/or die at some point during the study period, regardless of weight.

To eliminate potential statistical anomalies caused by the fact that some of the study participants were only followed for a short period of time, the researchers ran the data a second time using only study participants who were followed for a minimum of 10 years. In this case, the researchers still found that obese individuals were more likely to die than normal-weight individuals even in the absence of metabolic disorders.

Limitations of the Study

Harvard’s Dr. Cohen disagreed with the findings of the study. He said that the data indicates that only one obese study participant with no metabolic problems per 140 died or experienced a heart issue during the 10-year study period, a remarkably small figure. He also criticized the fact that despite the study running for 10 years, metabolic data for the participants was only collected a single time.

Dr. Cohen said some of the individuals who were obese at the beginning of the study, but without metabolic problems, may have indeed developed metabolic problems that went unreported as the study period continued. Therefore, these individuals may have actually died as a result of a metabolic disorder, not of obesity on its own.

However, Dr. Cohen also stressed the fact that people who are obese should strive to attain a healthy, normal weight, even if they don’t have any apparent metabolic disorders. This is because carrying extra weight could lead to metabolic problems in the future, not to mention conditions that negatively affect quality of life such as joint problems and poor spinal alignment.

The Bottom Line

A new study finds that while it’s better to be obese than to have metabolic disorders, carrying extra weight still increases your risk of death over the next 10 years. However, experts disagree as to just how big of a risk obesity in the absence of metabolic disorders actually poses.

The full text of the study is available online in the Annals of Internal Medicine.

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If you take a supplement containing DMAA (dimethylamylamine) you should stop doing so immediately, according to a new report from the Food and Drug Administration labeling the drug “dangerous” and “illegal.” DMAA is found in certain supplements intended to assist with weight loss and body building. The side effects can include shortness of breath, high blood pressure, irregular heartbeat and even heart attack, according to the FDA.

The announcement marks the first time the FDA has officially warned consumers about the potential dangers of DMAA. However, the organization has worked previously to get supplements including the ingredient stripped from the market. In 2012, the United States military removed DMAA-containing supplements from stores on military bases after suspecting that such supplements were related to two soldier deaths.

Only One Company Not Complying with FDA

A total of 11 companies received letters from the FDA in 2012 requesting that they stop manufacturing products with DMAA. Only one of the companies, USPlabs, failed to comply.

USPlabs manufactures two supplements that include DMAA – Jack3D and Oxy Elite Pro. USPlabs challenged the FDA’s requests by referring to studies indicating the safety of the supplements. However, the FDA’s new warning indicates that these studies lacked validity.

The Difficulty of Regulating Dietary Supplements

At least 60 people have fallen ill or even died as a result of taking DMAA-containing supplements, according to reports fielded by the FDA. These types of supplements have been on the market since 2007. While some proponents of DMAA, namely the manufacturers, say that the ingredient is safe because it is found in certain plants such as geraniums, there is no scientific evidence backing these claims. All of the DMAA used in supplements is produced synthetically.

One of the most commonly cited problems with dietary supplements is that they don’t require any FDA approval in order to be introduced to the market. Rather, they’re only regulated after they’ve been made available for sale to consumers. If the FDA then detects that the supplement is ineffective, dangerous or even both, it can take months or even years (as is obvious in this case) for the supplement to be banned. By the time this finally comes to pass, companies have had time to add new ingredients to products which, again, may or may not be safe.

According to Harvard Medical School medicine professor Dr. Pieter Cohen, the safest supplements tend to be ones primarily designed for the delivery of minerals and vitamins, and ones that only include a single ingredient. In addition, he says that consumers should look for supplements with certification from either NSF International or the U.S. Pharmacopeial Convention, or USP, not to be confused with USPlabs. The certifications serve as reassurance of the product’s safety and efficacy.

The Bottom Line

The FDA has issued a warning stating that DMAA, an ingredient found in some weight loss and strength training supplements, is illegal and dangerous. Some of the supplements that still contain this ingredient, Jack3D and Oxy Elite Pro, are manufactured by USPlabs.

The official news release containing the warning can be found at the website of the FDA.

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A new poll conducted by the National Sleep Foundation finds that those who exercise get better sleep than those who never exercise. The effects were detected even for individuals who engage in a very limited amount of exercise. Overall, about 56% to 67% of people who said they engaged in any level of exercise reported that exercise improves sleep on virtually every weeknight. In comparison, only 39% of those who never exercised reported the same.

People who reported exercising also reported fewer sleep problems than couch potatoes. An alarming 24% of those who never exercise said they have a hard time falling asleep nearly every night of the week. The same was true of only 8% of those who reported frequent, vigorous exercise. So how much exercise is needed to improve your sleep?

Light, Moderate and Vigorous Physical Activity

In the study, light exercise included activities such as walking. Moderate exercise was defined as activities such as yoga and lifting weights. Finally, vigorous exercise included running, cycling, swimming and other high-intensity activities. Those polled in the study were asked to identify the type of exercise they participated in. They were only allowed to declare such participation if they engaged in the exercise for a minimum of 10 minutes.

A total of 1,000 adults between the ages of 23 and 60 were included in the poll. About half of the participants said they engaged in light exercise. About a quarter said they exercised moderately, while 18% reported vigorous exercise. Fortunately, just 9% of the participants said they never exercise at all.

Even if you never exercise, you could potentially improve your sleeping patterns by sitting less, according to the study. Just under a quarter of those polled who spent less than eight hours per day sitting rated their sleep as “very good,” while the same was true of only about 12% of those who spent more than eight hours sitting each day.

Possible Limitations of the Study

Sleep psychologist Lisa Meltzer of Denver’s National Jewish Health said that the findings of the study have been generally accepted by the medical community for many years. However, she pointed out certain limitations of the study as well. She notes that the study only found a link of association between exercise and sleep, but not necessarily one of causality. She says it’s possible that people who sleep poorly are too tired to exercise the next day.

Meltzer also notes that frequent exercisers tend to stick to a more fixed schedule in comparison to those who don’t exercise. This might also mean that they’re more likely to stick to a regular, clearly defined sleeping schedule as well. Going to bed and waking up at the same times every day has been shown to improve sleep quality.

Finally, it’s important to note that exercise habits didn’t seem to influence the amount of sleep that people got each night; most of the participants reported getting about 7 hours. However, experts agree that quality of sleep is just as important, or likely more so, than quantity.

Exercise Before Bed – A Good Idea?

Conventional wisdom holds that exercising shortly before bedtime makes it more difficult to fall asleep since it gives you a boost of energy. However, the study found that people tended to sleep better even if they exercised not long before they went to sleep. Overall, the study found that it doesn’t matter when you exercise – if you do it, you’ll sleep better.

The National Sleep Foundation is now altering its guidelines to reflect the findings of the study. Starting now, they’re recommending that people exercise regardless of the time of day, unless doing so directly takes away from time that should be devoted to sleeping. The exception is for people who suffer from chronic insomnia, as exercise before bed could make falling asleep more difficult for them.

If you personally find that exercising shortly before going to bed makes it more difficult for you to fall asleep, then you should certainly modify your exercise schedule.

Exercise Improves Sleep: The Bottom Line

People who exercise – regardless of intensity – tend to sleep better than those who don’t exercise at all, according to a new study by the National Sleep Foundation.

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A new study – albeit a small one – indicates that exercising shortly after eating a meal high in fat could reduce the negative impact that meal has on your cardiovascular system. According to the study, engaging in walking and light strength training approximately one hour after a meal mitigates the elevation of fat cells known as triglycerides in the blood. The researchers found that post-meal exercise does a better job of this than before-meal exercise. People with high triglyceride levels also have a higher heart attack risk.

Despite the limits of the study, it may be worth giving the strategy a try. According to the Centers for Disease Control and Prevention, 600,000 Americans die of a heart attack each year. That amounts to around 25 percent of the annual deaths in the country.

About the Study

During the study, researchers from Kyoto Prefectural University tested triglyceride levels for a group of 10 adults, including both women and men. The measurements were taken after eating a meal of which 38% of the calories came from fat. This occurred over three separate days. During the first two days, some of the subjects exercised an hour after the meal, while other subjects exercised an hour before the meal. None of the subjects worked out after eating on Day 3.

Within two hours of eating, triglyceride levels climbed from 66 mg/dL to 172 mg/dL for subjects who didn’t exercise at all. In this same time frame, triglyceride levels rose to 148 mg/dL for individuals who exercised before their meals. Finally, triglyceride levels rose to just 131 mg/dL for individuals who exercised one hour after eating.

By the time six hours had passed after the meal, the triglyceride levels of all participants leveled out to roughly the same measurement. The researchers say that even if you can only reduce your triglyceride levels temporarily, this will still reduce your risk of developing cardiovascular disease.

Although the researchers aren’t sure exactly why post-meal exercise is better at mitigating triglyceride levels than before-meal exercise, they theorize that exercise may expedite the body’s utilization of recently consumed fat.

More Research is Needed

Health experts and the researchers themselves agree that more research will be needed to confirm the results of the study. Not only was it small in size, but past studies have come to different conclusions. Another small study, this one from 1998 and conducted by the University of Missouri, indicated that the ideal time to exercise in relation to eating a fatty meal was 10 to 12 hours prior. However, this study also indicated less pronounced triglyceride level benefits for post-meal exercise.

According to Stephen Ball, one of the authors of the 1998 study, people should just try to exercise whenever they can rather than plotting it in relation to specific meal times. Ball’s theory matches that of FitnessHealth101′s: that the only sustainable and successful path to weight loss is consuming fewer calories than you burn each day.

The Bottom Line

A recent study from Kyoto Prefectural University in Japan indicates that people can reduce their risk of heart disease by exercising about one hour after eating a high-fat meal. The study was small, however, and the best advice for weight-loss seekers is to exercise whenever you can in pursuit of burning more calories than you consume each day.

The full text of the study can be found online in the medical journal Medicine & Science in Sports & Exercise.

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New Year’s resolutions have almost become a joke in modern society – everybody makes one, but very few actually keep them and follow through with their plan. For many people, a New Year’s resolution involves improving health, kicking old habits like smoking, losing weight, improving physical appearance or something similar. All good goals, no doubt, but why do they always seem to fail?

In some cases, the problem is that the goal was poorly defined, had no deadline, was unrealistic, or just didn’t appropriately match the actual needs of the individual. However, even with proper goal-setting techniques, the best New Year’s resolutions fail due to a lack of the knowledge and resources necessary for completing the goal. Here are five tips that should help you make your resolution a reality.

1. Plan and facilitate exercise sessions in advance

Getting yourself motivated to exercise can be tough, especially if you’re not already in the habit of doing it regularly. Do everything you can in advance of your workouts to preemptively eliminate roadblocks and excuses. For example, if your plan is to exercise each morning before you go to work, lay out your exercise clothing and gear wherever you plan to work out. This way, when you wake up feeling groggy and tempted to skip your workout, you’ll feel more compelled to follow through since all the extraneous details are taken care of.

2. Don’t forget about sleep

When you’re trying to reach a fitness or weight loss goal, it can be tempting to skip sleep in order to allow more time for exercise and cooking healthier meals. You’re not doing yourself any favors, however, as studies show that sleep is key to weight loss. In fact, getting less than 6 hours of sleep per night for several nights in a row, even while dieting and exercising, could greatly mitigate your rate of fat loss while expediting loss of muscle tissue.

3. Know that alcohol is high in calories

Too often, fitness seekers reward themselves for a day of hard work with a night of drinking. While there’s nothing necessarily wrong with occasional, moderate drinking (in fact, many studies show that a single glass of wine or beer per day can benefit your cardiovascular system), it’s important to realize that alcohol is jam-packed with calories. A shot of liquor or a light beer usually has about 100 calories, a glass of wine packs about 120, and a non-light beer can have upwards of 150. A mixed drink with two shots of alcohol and regular soda could easily contain nearly 400 calories, about the same as a double cheeseburger! Some of the best New Year’s resolutions cut empty calories like excess alcohol.

4. Put healthy recipes in regular rotation

Coming up with a different healthy recipe every night of the week is difficult, not to mention expensive because it requires so many ingredients. Instead, choose a few healthy recipes you enjoy, preferably with limited perishable ingredients, and make them regularly. Keep the ingredients on hand so you don’t have to do any extensive shopping each time you’d like to make the recipe. Create your own subtle variations on the recipes to add variety and make use of ingredients in your pantry.

5. Don’t skip eating out, just do it smarter

It’s unrealistic to say that you’ll “never” eat out as a component of your New Year’s resolution. You can still have lunches with friends, a romantic evening with your spouse or even take-out when there’s just no time to cook, so long as you do it wisely. A salad is a typical go-to meal for dieters at a restaurant, but watch out for calorie-laden toppings like fried chicken, cheese and rich, creamy dressings. A Greek salad with a vinaigrette dressing on the side is a much better option because it gets its flavor from healthy ingredients like olives. Aside from salads, pay attention to how meals are cooked. Opt for steamed and grilled entrees as opposed to ones that are sauteed or fried in butter and oil.

The Bottom Line

You can turn your best New Year’s resolutions into a reality so long as your goal is realistic. The key is to take specific steps that will make achieving your goals easier. As with many things in life, you can spend a little time now to save yourself a lot of time and frustration later.

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