Best Fat-Burning Diets

Yes, it’s summertime. It’s time for tank tops, bathing suits, and showing off your sunkissed skin. However, some of us, who fall victim to laziness in the winter, have put on a few unwanted pounds. Don’t worry. FrogsFit is here to help. We have put together a list of some of the best fat-burning diets, according to science.

Some of the diets we will review are (not in order) a low-calorie diet, a low-fat diet, a low-carb diet, a ketogenic diet, or a high-protein diet. Each diet is unique, but they all produce similar, fat-burning results.

The Best Fat-Burning Diets

  • Low-Calorie Diet: 800-1,200 calories per day
    • Some of the benefits of a low-calorie diet are:
      • Limiting the number of calories you intake daily will lead to quick weight loss.
      • Will not cause you to lose lean muscle.
    • Some of the disadvantages are:
      • A drastic change in calorie intake can negatively affect your metabolism, causing a slow down.
      • Hard to enjoy the foods you love when your calorie count is very restricted.
  • Low-Fat Diet: 20%-30% of calories from fat. 80%-70% of calories should be from protein/carbs (mainly carbs).
    • Some of the benefits are:
      • Naturally, you will be cutting back on calorie-dense foods.
      • While this diet will help you lose fat quickly, it has not been proven to be the best solution for long-term results.
    • Some of the disadvantages are:
      • Not a long-term solution.
      • Very difficult to follow on a regular basis.
  • Low-Carb Diet: 15%-40% from carbs. 85%-60% from protein and fat.
    • Some of the benefits are:
      • A low-carb diet is proven to be very effective.
      • Taking on a low-carb diet reduces the risk of heart disease and strokes.
      • Cutting back on carbs teaches your body to burn fat as a replacement.
    • Some of the disadvantages are:
      • At first, a low-carb diet can lead to a sluggish feeling. This is because your body must learn not to look for carbs for energy, but fat instead.
      • Explosive energy is likely to decline.
      • High-protein diest will help with weight loss.
  • Ketosis Diet: Less than 10% of daily calories from carbs. 10%-30% from protein; 60%-80% from fat.
    • Some of the benefits are:
      • Puts your body in ketosis causing your body to burn ketones over glucose. In other words, your body will burn fat as a primary source of energy.
      • Eating more fat increases your body’s ability to burn body fat.
    • Some of the disadvantages:
      • This is a very hard diet to follow. If you eat slightly outside of the guidelines, it can throw your body out of ketosis and affect your metabolism.
      • A low protein diet can hold you back. A study indicated that a 5% increase in protein intake while in ketosis can triple fat loss.
  • High-Protein Diet: 25% of daily calories from protein
    • Some of the benefits are:
      • Most beneficial of all of the diets mentioned.
      • Can help prevent metabolism slow down after a large calorie cut.
      • Contrary to popular belief, a high-protein diet will not cause you to gain weight.
    • Some of the disadvantages are:
      • Might make gaining weight difficult.
      • Protein makes you less hungry. Make sure to eat carbs and fat to fuel workouts.

Exercise? More like Deskercise!

While most of us are happy that we don’t work manual labor, living a sedentary lifestyle can have some negative impacts on your health. Here are some quick exercises you can do while sitting at your desk to help burn some calories and get your blood flowing:

Cardio Desk Exercises

  • Turn on some fast music and tap those toes.
  • Always take the stairs.
  • Jog in place for a minute, sit down work for 5 minutes and repeat.
  • Walk and talk to coworkers. Instead of dialing their extension or emailing them, walk over and have a chat. Then go back to your desk and email them to follow up your request in person.

Legs Workouts

  • Wall sits. Leaning against the wall and sitting keeping your thighs parallel to the floor in 30 to 60 intervals. Perfect for some exercise during your bathroom break.
  • Squeeze your but cheeks, hold for 5-10 seconds. Repeat as necessary.
  • Seated leg raise.
  • Standing leg curls from your desk chair.

Shoulder and Arm Workouts

  • Empty water bottle or stapler curls. Even the repetitive movement can tone up your arms.
  • Fist pump for 60 seconds during some music. Repeat on and off throughout the day.

Chest, Back and Neck Workouts

  • Grab a ream of paper and lift it above your head and do some shoulder presses.
  • Clasp your hands and invert them. Push them upwards for a good neck stretch.

Core

  • Work out your obliques in your wheel desk chair.
  • Walk around the office in your chair.
  • Ab squeeze for 5-10 seconds for 12-15 reps.

Don’t let your sedentary job keep you from being active. What are some other deskercise that you partake in during the day? Feel free to share them with us!

Get Those Killer Abs For Summer

Did you know that you can get that killer swimsuit body by just working out 10-15 minutes a day? Here are some quick tummy toning exercises so you can feel confident and sexy as ever in your two-piece bikini.

Leg Raises

This simple exercise engages your core and helps work out your lower abdominal muscles. Lie down on the floor and place your hands under your lower back. Extend the legs out and raise your legs towards the sky. For maximum results to 2-3 sets of 10-15 reps.

Flutter Kicks

While in the same positions, take your legs and kick them back and forth as if you were swimming in a pool. To ensure that you are involving your abs, make sure you to kick your feet at least 12 to 18 inches off the ground. We also recommend doing 2-3 sets of 10-15 kicks.

Planks

This exercise also engages your core. Using only your elbows and toes, raise your body up off the ground from lying face down. We recommend starting with 30-second intervals. After 30 seconds, take a break and see if you can hold it for another 30 seconds.

Bicycle Crunches

This is perfect for tightening your abdomen. Lie on the floor on your back. Pretend you are riding a bicycle in the air by bringing your knees towards your face. We recommend the usual: 2-3 sets of 10-15 crunches.

Just by doing these simple exercises 10-15 minutes a day you can tone that tummy and have the beach bod you’ve been dreaming of!

Best Workouts to Improve your Golf Swing

When amateur golfers have a poor round, they usually blame their clubs. They curse them or throw them or slam them into the ground. After they calm down, they realize, maybe it’s not the tool, but the carpenter that is using the tool. In other words, the clubs aren’t causing the issue, the golfer is. Contrary to popular belief, it may not be a result of faulty mechanics, but a result of weakness and poor flexibility.

Like a baseball swing, a golf swing requires you to generate a lot of torque in your core and shoulders. Often, amateur golfers do not have the flexibility or strength to hold up over an 18-hole round. Fatigue will cause you mental anguish on the course. It can lead to poor mechanics that cause the ball to go in any direction.

As with any sport, there are a number of workouts that will improve your golf game. Recently, MensFitness put together a list of workouts that will help open your hips and shoulders, and strengthen the muscles that matter.

Seated Rotation

The Purpose: This exercise to increase the flexibility of your core. This will allow you to rotate further in your backswing.

How To: Sit on a bench with your knees close together. Put a golf club behind your back and wrap your elbows around a club. Then rotate to one side, twisting your back. Hold this position for two seconds. Then twist the opposite way. Do this 10 times for each side.

Standing Ys

The Purpose: Improves shoulder flexibility and mobility.

How To: Stand bent over at the hips with your back flat and chest up. Hold a golf club with your palms facing up. Use your shoulder blades to lift your arms into a “Y” position; then return to the original position. Do this 10 times to complete one set.

Handwalks

The Purpose: Builds strength in your elbows and shoulders.

How To: Stand up and bend forward at the waist. Kep your knees straight as you extend your hands to the ground. When you are on all fours, walk your hands outward until you are in a push-up position. Then walk your hands back in towards your feet. Complete one rep by standing up. Repeat this 10 times to complete one set.

90/90 Stretch

The Purpose: Helps build strength and mobility.

How to: Lie on one side with your bottom leg extended out straight and your top leg bent with your knee touching the ground. Rotate at your waist until your top shoulder is touching the ground, or as far as you can go. Hold the position for two seconds and then release. Do this 10 times per side to complete one set.

Lateral Pillar Bridge

The Purpose: Opens hips and loosens back.

How To: Lie on one side with your legs stacked on one another. Lift the bottom side of your body off the floor. Hold this pose for three seconds. Do 10 reps on each side. An important note here is to keep your body in a straight line, similar to when you are doing planks.

Medicine Ball Parallel Throw

The Purpose: Strengthens muscles that are important to your swing.

How To: Start by standing and facing a wall. From about three feet away, hold a medicine ball around waist level, rotate, and toss the ball against the wall. Then catch the ball and repeat this from the other side. Do this exercise for 10 reps each side to complete one set.

Medicine Ball Perpendicular Throw

The Purpose: Improve swing speed and power by strengthening core muscles.

How To: Just as you would with the medicine ball parallel throw, start this exercise standing three feet away from the wall. The only difference here is that you should be standing perpendicular to the wall, not parallel. Pick up the medicine ball, hold it at waist level, then twist and throw. You should do this exercise for 10 reps n each side for one set.

Physioball Pushup

The Purpose: Stabilize shoulders and back.

How To: This exercise is just like a normal pushup, but it has a small twist. Instead of doing pushups with your hands and feet on the floor, your hands will be on the physioball and your feet will be on the floor. Then do a pushup as you normally would. Do this exercise 10 times to complete one set.

Dumbbell Bench Press – One Arm

The Purpose: Builds chest strength and shoulder stability.

How To: Lie down on a bench with half of your body on and half of your body off. Then take one dumbbell and raise it straight up. Drop the dumbbell down until your elbow is horizontal with your chest, then press the dumbbell back to the starting position. Do this 10 times for each side of your body.

Glute Bridge

The Purpose: Loosen hips and activate lower back.

How To: Lie on the floor facing up with your legs bent at 90 degrees. Keeping your knees together, lift your hips up as far as you can. Be sure to keep your shoulders and hips on the floor. Repeat this ten times to complete one set.

Best Running Sneakers of 2017

A man jogging in running sneakersTwo Sports Illustrated writers, who also happen to be avid runners, set out on a quest to find the best running sneaker of 2017. They tested numerous sneakers, some from brands you may have never heard of. In order to create this list, the two took their findings and paired it with the results of a survey that was sent to runners ranging from amateurs to professionals.

One of the things that can make or break you as a runner are the shoes you are wearing. The ranking of shoes took into account a number of factors including:

  • Price
  • Weight
  • Cushioning
  • Support
  • Durability
  • Material and fit
  • Stabilization

The Results

Adidas Ultra Boost

  • Price: $180.00
  • Notable Features:
    • Adidas Boost midsole provides the necessary cushioning and responsiveness that is great for long runs.
    • Flyknit upper
    • Great for casual wear.

Brooks Launch 4

  • Price: $100.00
  • Notable Features:
    • Brooks’ DNA midsole makes this shoe a great fit for any runner. The sole is capable of adjusting to each individual runners weight, gate, and other characteristics. The unique midsole makes the shoe perfect for long runs.

New Balance Fresh Foam Zante V3

  • Price: $100.00
  • Notable Features:
    • The Fresh Foam midsole is different from the previous sneakers. New Balance created a sole that is more firm. This sneaker is a good choice for runners who run a fast pace for a long distance.
    • The negatives of the Fresh Foam midsole is that it can begin to feel stiff on easier slow runs. This makes the shoe a lesser choice for casual runners.

Mizuno Wave Rider 20

  • Price: $200.00
  • Notable Features:
    • All mesh upper: makes the sneaker lightweight
    • U4icX sole: Gives the runner a comfortable midsole that’s packed with plenty of bounce.
    • Wave plate: The Wave plate technology is proprietary to Mizuno. The Wave plate is designed to redirect impact away from the foot, making it less stressful to run on hard surfaces.
    • Great all-around running shoe.

Nike LunarEpic Flyknit 2

  • Price: $140.00
  • Notable Features:
    • Lunarlon Cushioning: Lightweight, comfortable midsole that disperses impact throughout the entire foot.
    • Flyknit Upper: The flyknit upper makes this shoe flexible, breathable, lightweight, and comfortable. The Flyknit upper is one piece, making the shoe fit like a sock with laces.
    • Great for easy runs or for casual wear.

Asics Dynaflyte

  • Price: $140.00
  • Notable Features:
    • FlyteFoam: Asics has its own version of a midsole, its called FlyteFoam, and its purpose is to provide runners with spring-like characteristics.
    • The upper thick, but still flexible.
    • Durable on pavement.

Adidas Adios Boost 3

  • Price: $140.00
  • Notable Features:
    • Features a similar boost midsole to the Ultra Boost.
    • Great for long, fast-paced runs like a 5k or half-marathon. Not ideal for a long run like a full marathon.
    • Casual runners may want to look elsewhere. These shoes do not provide a lot of cushion for extended running.

Hoka One One Clifton 3

  • Price: $130.00
  • Notable Features:
    • EVA Foam midsole.
    • Durable on trails and pavement.

New Balance 1500 v3

  • Price: $99.95
  • Notable Features:
    • REVlite cushioning: New Balance midsole technology that is intended to provide cushion and a spring-like feel for the runner.
    • FantomFit upper: Makes the sneaker lightweight, flexible, and breathable.
    • All-around running shoe.

Adidas Alphabounce AMS

  • Price: $110.00
  • Notable Features:
    • Described as one of the comfiest sneakers on the list.
    • Bounce cushioning: As opposed to the Boost midsole Adidas has become famous for, the Alphabounce uses a Bounce midsole. The Bounce midsole is intended to give runners more of a firm midsole and spring-like feeling.
    • Traction is bad in a wet environment.
    • Great for short runs, everyday training, and casual wear.

The Benefits of Yoga

As humans, one of the few things we share in common concern is our bodies. More often our body image than the actual state of our body itself, but they go hand-in-hand well enough for people to be willing to try most anything to trim the fat and cut what they might consider to be a nice figure. The problem in this arena is that there are so many different ways to go about it. Between all the diets supposedly proven by science to be effective at promoting weight loss and all the exercise regimen infomercials that are on the market, it’s not only hard to determine who you can trust – it’s also hard to determine what may actually be effective.

The first thing you might want to determine is what your actual goals are. Getting in shape is sort of an umbrella term that means different things to different people. Some people want to lose weight, some people might just want to tone up. Others might want to build muscle. And others still might just want to do enough just to get blood pressure or heart rate down. Whatever your goals are, it’s very likely you’ll be doing something different from the person next to you. Not only because of different goals, but just simply because of how different each of our bodies are from each other.

One thing that many people don’t seem to take into account when they think of exercise is a yoga workout. Many people consider yoga to be that peaceful, meditative thing you do to increase flexibility and “free your mind” or whatever. And while yoga does give some of these benefits, it is often looked down upon compared to other exercises 1) because of how low-impact it is and 2) because of how low-intensity it can be. But, as long as your goal isn’t to burn a plethora of calories in a short amount of time, yoga could be a very beneficial regimen for you to consider.

In fact, the various programs of yoga can serve different benefits depending upon which one you choose. Many people are at least familiar with the basic workings of what is called hatha. It incorporates basic movements with a focus on breathing. Some might also be acquainted with the idea of bikram, or “hot yoga.” There are other forms of yoga such as vinyasa, which can be broadly likened to tai chi, as well as power, ashtanga and iyengar. Each of these vary in intensity and thus can have different benefits.

Generally speaking, however, yoga has the potential to hit upon all of the muscle groups and work practically every part of your body. It is also a great way to improve flexibility and range of motion. And while yoga doesn’t work with weights or any other sort of counterbalance, the effort required to hold yourself in several positions is a good way to build body strength. And the fact that it is a low-impact exercise regimen will have your joints thanking you. What might be the trump card for many people is that, unlike many exercise regimens that require equipment, yoga can be done from anywhere that has enough space to accommodate a yoga mat. So you can practice yoga in the privacy of your own home or in a backyard in the sunshine instead of being cooped up in a gym.

Yoga is also very practical even despite most conditions. With the flexibility of programs in the various forms of yoga, people with arthritis can still enjoy yoga. And with medical advice, those with high blood pressure, heart conditions or diabetes can still create some sort of yoga regimen. Even women who are pregnant can still practice yoga, with obvious limitations. But almost without exclusion, yoga is easily accessible, practical, and allows you to reap the benefits of high-intensity, higher-impact regimens as well.

Tips For Staying Fit During The Holidays

Whether you are planning a trip or staying home to spend the holidays with family and friends, the season can negatively impact your fitness, waistline and most importantly, your health. Staying fit and healthy during this period is however easier than you think.

1. Take A Walk

Walking for 10 to 15 minutes everyday can help increase your metabolism, prevent weight gain and assist in maintaining your fitness level. It is preferable to take a walk straight after a meal, even if it is bitterly cold outside. You can use this time to explore the sights of your destination vacation or simply get to know your neighborhood better on an extended walk.

2. Activties

Add some fun activities to your vacation itinerary that include physical action. If you are staying home for the holidays, explore some pursuits that are physical in nature that you have always wanted to try out but haven’t had the time or energy for.

3. Hit The Gym

Most holiday and accommodation facilities offer gym or other types of exercise amenities that are included in your stay. Take advantage of this and remember that you don’t have to spend hours in the gym or go every day to stay fit during the holidays. Alternatively, look for a gym that offers short term memberships or even free daily workout sessions.

4. Live For Today

Don’t put your health and fitness off until the holidays are over and rather take some time as often as you can to maintain or even improve your fitness levels. Forget those new years resolutions and set health and fitness goals to start working on immediately. You will find that exercising during the holidays will leave you feeling much more energized and healthy so that you can enjoy this time away or with family even more.

Best Ways To Stay Fit In The Winter

If you are anything like us, then your fitness obsession lasts far past the warm weather and comfortable conditions of the spring and summer. With winter fast approaching, we would like to dive into some ways to keep your fitness journey going while not freezing to death.

Invest in Winter Workout Clothes

This probably goes without saying, but the best way to stay in shape during the winter is to not only work out inside, but keep the door open for potential outdoor workouts. By investing in some clothes that will allow you to work out on a cold winter day, you are keeping as many workout options open as possible. If you are tired of running on the treadmill like some kind of oversized humanoid hamster, then you can take your talents to the streets and run outside. While you can certainly just throw on a sweater and call it a day, we think that buying dedicated workout clothes will not only improve your performance, but it will inspire you to workout outside.

Stay Away From The Hot Cocoa

This is not targeted at Hot Cocoa exclusively, but it’s important to cut out many, if not all, of the comfort foods that people often use to get themselves through the winter. Anything with too many carbs and sugars will be increasingly harder to deal with in the winter, as people generally work out and walk around less. In the summer, if you have a drink with dinner, it’s easy to walk it off later in the night. When it’s freezing outside, that’s much harder to do.

While we were tempted to tell you to get a gym membership and work out inside, we know that this is advice you have probably heard a million times before. The mission of FrogsFit is to not only give you great advice, but also give you great info on frogs and working out. Hopefully this article will help you get through those tough winter months, just like the frogs of the northeast.

Here is a video detailing how to stay fit in the winter!

Tips On How To Lift Weights After Surgery

Going through a tough surgery isn’t ideal and can lead to significant complications in the gym.

People tend to quit and assume they can’t workout for years. However, this isn’t true, and most surgeries aren’t as intensive as long as you adjust accordingly. Of course, if you go full throttle as you used to pre-surgery, the results will be awful, and you’re going to get hurt.

Let’s take a look at how you can approach this the right way.

1) Reduce Stress Where Surgery Took Place

You need to reduce stress on the area that has been surgically repaired.

For example, if you had a ruptured muscle in your chest, it makes sense to avoid putting excessive pressure through pressing movements. Don’t go 100% on this area when you are already in a difficult spot health wise.

2) Lower Weights

This is the most important thing you can do as a person who is working out.

You need to start to reduce weight so you can adjust to how much you are lifting and how you are lifting. The form is critical at this point in your life.

3) Emphasize Building Up

Progression is the name of the game after surgery.

You don’t want to test your body out right away. Instead, look to work on weights that are far lighter than what you used to lift. This is a wonderful way to make sure you are building up without putting stress on the body. If you need physical therapy, then don’t be too proud to go to it.

These are the simple alterations you can make to your weight lifting routine. Yes, it is going to take time to adjust, and you are going to be apprehensive due to the stress on your body. However, as long as you are patient and willing to adhere to these tips, you’ll be okay.

If you would like to learn more about this subject, please check out the following video:

Is Squatting Really Bad For Your Back?

Lower back pain affects millions of people across the globe at one point or another in their lives. The myth that squatting is bad for one’s knees and back started in the 1960s with the research conducted at that time. There were some studies done at that time on the subject matter. The research showed that a properly done squat would stretch the knee ligaments and increase the risk of injury as a result. This article provides information on if squatting is really bad for your back and knees.

The findings of the 1960s spread like wildfire throughout the fitness world. Even the US MIlitary Service cut down on this exercise format from their workout regimens. Later on, it was revealed that these studies had some serious flaws such as researcher bias and the choice of subjects. In fact, one of these studies was performed with parachute jumpers – who hurt their knees due to the violent impacts when landing on the ground. With the recent research done on the subject, a completely different picture has emerged.

In fact, the latest research shows that squatting in the proper form can strengthen your lower back muscles over time. The exercise works for the whole body. Your legs will straighten and bend to move the weight. The ab and lower back muscles stabilize the trunk while the legs move. In fact, squatting is considered the king of all exercises out there. But you have to do it properly to protect the lower back and knees and derive the maximum benefits of the workout.

In conclusion, even though there is a myth that squatting can hurt your back and knees, the latest research doesn’t support these claims. In fact, properly performed squats can strengthen your lower back and legs as a result.