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The idea seems like something you’d see on TV at 3 am, with some cheesy, fit pitchman making too-good-to-be-true claims. As you process the reported benefits—more muscle, less fat—everything in your body screams “scam,” but the source isn’t QVC—it is The New York Times and the rage that is the 7-minute workout. We’re not talking about a piece of equipment that looks like it was dreamt up by 13-year-old boys, it’s research published in the American College of Sports Medicine Health and Fitness Journal. Next thing you know, Forbes is writing about the workout and the buzz has spread to Good Morning America. The 7-minute...

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How do you know if you are pushingtoo hard during your workouts? Overtraining is a real phenomenon. It is possible to train so much that you break your body down rather than build it up. But most people never come close to “real” overtraining, which is highlighted (lowlighted?) by physical breakdowns that are hard to ignore. This isn’t muscle soreness or having some bad days in the gym. Here are 7 common symptomsof overtraining, they include: Increase in resting heart rate and blood pressure Insomnia-like symptoms and trouble sleeping Stomach disturbances Consistent low energy and bad mood Changes in personality and mood...

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The rules of hunger are oftentimes misunderstood. This breakfast recipe will not only keep you fuller for longer, but it also provides the formula to increase satiety (and energy) at any meal. The rules of breakfast may have been rewritten, but that doesn’t mean the goal of breakfast has changed. Even though breakfast is not the most important meal of the day (science suggests that no one meal is more valuable than another), breakfast eaters tend to experience the best benefits by selecting a filling breakfast that leaves you wanting less for lunch, curbs snacking, and gives you fuel for hours. While...

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1. Follow a sleep schedule Our bodies respond to cues, so try going to bed and getting up at the same time every day, even on weekends. It could help you doze off faster, sleep more deeply and wake up feeling happier and more alert. Sticking to a sleep schedule is a way of training your body when to fall—and stay—asleep. 2. Avoid screen time before bed Your phone or tablet's soft blue glow might seem soothing, but the effect on your body is actually the opposite. The light from your screen can stop your body from making melatonin, a hormone...

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High-intensity interval training (AKA “HIIT”) has been a popular training method for years. It’s effective and time-efficient. But, as time has gone on, the methods you see being labeled as “HIIT” are getting farther away from the science that proved the effectiveness of these types of routines. Just because the high intensity is good, doesn’t mean adding more and more work is better.  The biggest problem with HIIT workouts is that people took a great concept (higher intensity, less rest) and destroyed the execution. The mindset looks something like this: “If four minutes is great, then eight minutes must be...

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