Bored of the same old cardio machine workout? Revitalize yourself with a new workout the next time you hit the gym.

August 10, 2009

"This program has totally changed my life. I am 43 years old and feel like I have just started to live! Each day is a learning process. I still have a long way to go to meet my final goal weight, but I continue to take it one day at a time. I set small goals and challenges for myself and try my best to achieve them."

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By Tula Karras

You've cleared out your cabinets of junk food, you're preparing nutritious meals, and you've figured out how to order healthfully off the menu. You're home-free right? Unfortunately, Aunt Betty, office coworkers, and your happy-hour pals might still make it challenging. Follow these expert tips to stay the course:

Learn the art of stalling. Tell your host you'd love to sample her fare, but first you need a refreshment—club soda, water, tea—to quench your thirst. She'll happily oblige and will have moved onto the next guest by the time you're done sipping.

Put off drinks until dinner. Not only does alcohol contain a lot of calories, but it also lowers inhibitions and makes it harder to resist the food you're trying to avoid. Tell friends you need to have something in your stomach before you imbibe. It's unlikely they'll pressure you if they know it will make you sick.

Pull a switcheroo. Sometimes, all a hostess (or mom, or grandma) wants is to feed you—no matter what it is she's piling on your plate. Suggest a swap. If you're offered ice cream, for example, say "that sounds so good, but you know what I'm really craving? Fruit."

Take it, but don't eat it. There will be times when you simply can't turn someone or something down. No sweat. Remember: Just because it's on your plate doesn't mean you have to eat it.

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Bored of the same old cardio machine workout? Revitalize yourself with a new workout the next time you hit the gym. Just 20 minutes on the treadmill can burn close to 300 calories and completely invigorate you.

Treadmill Walking Workout
Warm up at 3.0 incline and 3.0 speed for 2 minutes, then continue with the following:

Minute 3 through 6: Increase incline to 12.0 and speed to 3.2
Minute 7 through 10: Decrease incline to 7.0 and increase speed to 3.6 to 4.0
Minute 11 through 14: Increase incline to 15.0 and decrease speed to 3.2
Minute 15 through 18: Decrease incline to 7.0 and increase speed to 3.6 to 4.0
Minute 19 through 20: Decrease incline to 3.0 and maintain speed at 3.6 to 4.0
Cool down for 5 minutes