Health and Fitness

THIS WEEK:
ABS
WORKOUT
4
FOODS TO
AVOID
6
HEALTHY
RECIPES
9
FITNESS
MYTHS
10
SLEEP &
WEIGHT
12
5 TIPS
TO LOSE
WEIGHT
13

MAJO ALANIS
Hi my name is Majo and I can not wait for you to read
this weeks Health & fitness issue. I hope that you enjoy
all of the healthy recipes, workouts and tips that we have
for this week.
ISABELA CHAVEZ
Hi my name is Isa and this magazine was created for
anyone that is looking for health and workout inspirations,
especially with summer coming just around the
corner. I hope that you enjoy this amazing read!
GABRIEL SALINAS
Hello, my name is Gabriel and I hope that you have a
great time reading our magazine. Hopefully you learn
something new and implement all of the tips into your
dialy life!

BY ADAM CAMPBELL
The secret to the six-pack abs you’ve always wanted goes far beyond
100 situps a day. But that doesn’t mean it takes hours upon
hours of ab work.
No, the chiseled core you’ve always wanted has long been about
more than a few daily minutes of workout — and it’s always been
about more than merely “training” your abs. In fact, ab training is
the least of your worries.
Truth be told, you don’t actually need that many ab exercises to
build the abs you want. What you need is a holistic approach to
fitness, one that takes into consideration your diet, some smart
core training, and fat-incinerating total-body movements, too.
It’s an approach that isn’t easy, but it isn’t as extremist as you may
think, either. No, you don’t have to say “no” to every M&M in
sight, and you don’t need to drip buckets of sweat every single
workout. You don’t need to train 365 days a week, and you don’t
need to do core moves until you can’t feel your midsection. In
fact, you can probably build the midsection you’ve always wanted
in an hour or so a day, 4 to 5 days a week.
The key: A smart, targeted approach that includes equal parts discipline
and hard gym work—and some occasional dietary freedom
too. Follow these tips below to get started on the road to a
six-pack.
Abs aren’t just made in the weight room — the real work starts in
the kitchen. You’re going to need to approach your diet with the
same discipline you bring to your workouts.
Some experts recommend eating six small meals a day, instead of
the more conventional three, cutting out added sugars and processed
foods, and loading up on dependable sources of protein to
help build new muscle in your midsection. Before you commit to
any new diet, though, speak to your doctor and/or a nutritionist
to see what they believe will work best for you.
You’ll also want to drink plenty of water; aim to drink upwards of
a gallon a day if you can.

MAJO ALANIS

TOP 5
FOODS TO AVOID

1
FRENCH FRIES
Whole potatoes are healthy and filling, but french fries and potato chips are
not. They are very high in calories, and it’s easy to eat way too many of them.
One study even found that potato chips may contribute to more weight gain per
serving than any other food
WHITE BREAD
White bread is highly refined and often contains a lot of added sugar. It is
high on the glycemic index and can spike your blood sugar levels. Fortunately,
there are many healthy alternatives to conventional wheat bread. One is Ezekiel
bread, which is probably the healthiest bread on the market.
2
3
CANDY
Candy bars are extremely unhealthy. They pack a lot of added sugar,
added oils and refined flour into a small package. Candy bars are high in
calories and low in nutrients. If you are craving a snack, eat a piece of fruit
or a handful of nuts instead.
SUGARY DRINKS
Sugar-sweetened beverages, like soda, are one of the unhealthiest foods on
the planet. They are strongly associated with weight gain and can have disastrous
health effects when consumed in excess. If you are serious about losing
weight, consider giving up sugary drinks completely.
4
5
ALCOHOL
Drinking alcohol in moderation seems to be fine and is actually linked to reduced
weight gain. Heavy drinking, on the other hand, is associated with increased
weight gain. The type of alcohol also matters. Beer can cause weight gain, but
drinking wine in moderation may actually be beneficial
VIA HEALTHSPROUT

SMOOTHIE BOWL
VIA TASTY
MAJO ALANIS
ZUCCINI PASTA
Trim and spiralize the zucchini (see notes below for how to do this without a spiralizer). Cut extra long noodles so that
they are about the length of spaghetti. Add olive oil, garlic, and the red pepper flakes to a large, deep skillet. Turn to medium
heat. Do not let the noodles cook any longer or else they will become mushy. As they cook, keep tossing so that all the
zucchini noodles have a chance to hit the bottom of the skillet. Stir in the tomatoes, basil, and parmesan cheese. Cook for
one minute. Use pasta tongs to transfer the noodles, tomatoes, and basil to a serving dish. Leave the liquid in the skillet.

DEBUNKING
FITNESS
“LIFTING HEAVY BULKS WOMEN”
Truth: Lifting weights tones and shapes your body – it doesn’t make you look like a
bodybuilder. Women have low levels of testosterone so they don’t naturally build massive
muscles. Lifting weights can prevent loss of muscle mass, help build bone density
and increases the rate at which your body burns calories to keep you at a healthy
weight. Maintaining a healthy weight can help you fight off diseases like cancer.
“EXERCISE CAN ERASE A BAD DIET”
Truth: “Exercise by no means makes up for a bad diet,” Harrison says. Diet
and nutrition play a larger role than exercise in weight management and cancer
prevention. In fact, some foods actually help protect you against certain cancers.
So, don’t treat exercise like an activity that justifies eating unhealthy foods.
“HOURS=GYM=GAINS”
Truth: You can get all the benefits of exercise whether you’re at the gym or at
home, says Harrison. The key is to exercise smarter, not longer. To get the most
out of your workout, strength train before you do aerobic exercises.You should
aim for at least 150 minutes of moderate physical activity, like brisk walking and
slow swimming, each week to reduce your cancer risks. Or you can do more vigorous
activities, like running and fast bicycling, for at least 75 minutes each week.
“YOU CAN TARGET YOUR FAT BURN”
Truth: Working out can reduce overall fat, but you can’t control what part of your
body burns the most fat. “Your body breaks down fat and uses it as fuel when
you exercise,” Harrison says. “But your body’s not picky. It’ll burn fat from anywhere
in your body, not just the part you’re working the most,” Harrison says.

UNCOVERING FITNESS MYTHS
VIA BUZZFEED HEALTH
Many of us are given advice by friends, colleagues
and gym buddies about supposed ‘facts’
concerning fitness and exercise. The press is
regularly full of scare stories about the perils
of too much or too little fitness training.
The reality is that many of those media articles
and pieces of advice are inaccurate and
shouldn’t put you off exercising. So with that
in mind we decided to examine in more detail
some of the most familiar fitness myths.
will trim up much faster than with cardio alone.
Myth: You can target your fat burn.
Believe it or not, there is such a thing as too
much exercise. It’s during rest, not exercise,
that the body does all the necessary repairs and
‘housekeeping’ to make itself fitter and stronger,
so if you take that rest away, you are never going
to reach your full potential. This is not an excuse
to only go the gym once a week and claim your
body needs time to rest, that’s pushing it a little!
Whether its worries about joint and body
health, or not knowing what are the best types
of exercise for your individual goals, there is
a lot of information on fitness dos and don’ts
that sometimes it can all get very confusing,
even for the most experienced athletes!
But don’t fret, as we have compiled a few of
the most common misconceptions floating
around, to help you find what is helpful for you.
Now let’s nail this one on the head to begin
with; if it feels uncomfortable and hard work
when you are two thirds of the way through a
spin class or even five minutes into a mountain
climb, well, that is probably to be expected.
However if you feel a sharp pain in your right
knee every time you cycle/run, then it is probably
a really good idea to stop and see a physio.
Although the tendency for so many people is to
shy away from the weights area at the gym, the
reality is that if you want to lose weight, this is
exactly Myth: where You you need need to to spend be heading. hours the A targeted
weights session that involves high reps and
gym.
low weights is going to tone muscles and burn
more calories than an aerobic training session.
The key is the amount of calories you burn after
you finish your session. For women, that-after
burn can account for as many as 350 additional
calories. And remember, a higher muscle mass
can also boost the body’s metabolic activity,
which means more efficient fat and calorie burning
all round. The more protein in your body the
more fat burnt, happy days. Your muscles won’t
start expanding at an astronomical rate turning
you into the hulk anytime soon, instead you
You need Myth: at least Crunches 48 hours are the between best moves strength for your
training workouts core. of certain body parts to
allow muscles Truth: “Crunches to recover, are one and of the while least effective you
can do aerobic core exercises training because and they flexibility don’t get work rid of belly
wise fat,” Harrison to go says. by To the shed ‘hard, the extra easy’ jiggle,
daily, it’s
rule, where increase you your follow cardio tough workouts training and add sessions
with tance a gentler training that workout targets the entire next core. day.
resis-
It’s important to trim excess belly fat because
Overtraining it can will increase also your put chances you at of risk getting of heart injury
and disease can compromise and certain cancers. your immune It also puts system,
which risk may for metabolic end up diseases costing like you diabetes. weeks
you at
away from the gym while you recover. Too often
athletes and individuals will burn out,
as when Myth: combined When with you stop responsibilities strength training, and muscle
turns too fat. hard and for too long
work, exercising
can eat into Truth: your Muscle physical can’t turn and into mental fat, just energy. as fat
Rest days can’t are transform important into muscle. part “Fat of exercise, and muscle
and the one are day two different off won’t types do of anything tissue,” Harrison to your
progress, says. so dont When worry you stop yourself strength too training, much. you
lose muscle mass and your metabolism slows
While it’s down. true that A sluggish our need metabolism for fluid means increases
markedly body during is burning exercise, fewer calories it isn’t at rest, neces-
which
your
sary to glug can lead down to weight gallons gain. of water to stay
hydrated. In fact, the ‘glug’ approach is counter-productive
Myth: as Stretch the body before can exercising. only deal with
so much fluid Truth: at It’s once, more and effective if you to stretch pour in after too you
much, you’ll exercise simply when pee your it muscles right and out joints again! are
warm. “Stretching before has little to no
Plus have benefit,” you ever Harrison downed says. a Stretching bottle of after water can
and gone for improve a jog, performance it feels like and your flexibility, stomach and
has been helps replaced you maintain with a a washing healthy range machine. of motion
Water is supposed in your joints. to Stretching replace the also fluids can reduce lost
in exercise stress, so consuming decrease muscle copious tension, amount and improve in
excess will your be circulation pointless and or posture. even damaging.
Indeed, in some situations (such as prolonged
endurance events) you could even put yourself

SLEEP MORE, WEIGH LESS
By: Healthline
IME TO SLEEP! It’s true: Being short on sleep
can really affect your weight. While you weren’t
sleeping, your body cooked up a perfect recipe
for weight gain.
When you’re short on sleep, it’s easy to
lean on a large latte o get moving. You
might be tempted to skip exercise (too tired), get takeout for diner,
and then turn in late because you’re uncomfortably full.
If this cascade of events happens a few times each year, no problem.
Trouble is, more than a third of Americans aren’t getting enough sleep
on a regular basis. Yet experts agree that getting enough shut-eye is as
important to health, well-being, and your weight as are diet and exercise.
Sleep is like nutrition for the brain. Most people need between 7 and 9
hours each night. Get less than that, and your body will react in ways
that lead even the most determined dieter straight to Ben & Jerry’s.

DRINK WATER
One study showed that
drinking water before
meals reduced calorie intake
and may be effective in
weight management.
MOVE MORE
Exercise, while not required
to lose weight, can
help you lose weight more
quickly. Lifting weights has
particularly good benefits.
WHOLE FOODS
Some foods are better for
weight loss than others.
Assemble each meal out of a
protein source, healthy fat
source, complex carb, and
vegetables.
SLEEP MORE
Sleep is important for many
reasons, and poor sleep is
one of the biggest risk factors
for weight gain
hormones.
EAT SLOWER
Eating quickly can lead
to weight gain over time,
while eating slowly makes
you feel more full and
boosts weight-reducing.
VIA HEALTHLINE