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How Long Does It Take to Become a Personal Trainer? Image Credit: Moussa81/iStock/GettyImages A good personal trainer really knows her stuff. She has knowledge of anatomy and physiology, biomechanics, exercise technique, program development and nutrition. She also has the certification to show she’s knowledgable in these areas. It takes time to study for and pass the personal trainer certification exam. How long it takes depends on your prior experience and knowledge and how much time you have to prepare....

You can slightly increase your protein intake for weight loss. Image Credit: samael334/iStock/GettyImages Considering that the average moderately active woman needs about 2,000 calories per day, according to the Dietary Guidelines for Americans, 1,200 calories is not much. In this case, it’s even more important to get the proper amounts of carbs, fats and protein. The daily nutritional values to lose weight will ensure that you get all the macronutrients and micronutrients you need....

Push ups are a great exercise to work both your chest and abs. Image Credit: nd3000/iStock/GettyImages A chest and abs workout at home doesn’t take a set of dumbbells or any equipment at all. In fact, it doesn’t even take separate exercises. A number of movements work both the abs and the pecs at the same time without requiring anything more than your body weight. Advertisement Combine Muscle Groups A smart fitness move is one that requires more than one muscle group, such as the plank....

Pre-packaged pork tenderloins make a fast dinner. Image Credit: Jack Puccio/iStock/Getty Images Le Creuset makes a wide variety of well-crafted kitchenware – from its iconic enameled cast iron casseroles and “French ovens,” to stoneware baking pans and au gratins, to stainless steel sauce and saute pans. Pork loins, sold in 3- to 5-pound boneless roasts and 1 1/2- to 2-pound tenderloins, require a baker or casserole with shallow sides. Roast low-fat, protein-rich pork loin uncovered in your Le Creuset bakeware....

Different types of deadlifts work certain lower-body muscles more than others, but all deadlift variations are great for strengthening your glutes. Image Credit: Westend61/Westend61/GettyImages In This Article Kettlebell Deadlift Hexagonal/Trap Bar Deadlift Romanian Deadlift Sumo Deadlift Single-Leg Deadlift Staggered-Stance Deadlift Dimel Deadlift If you've been doing the same barbell deadlift for a while, you might be wondering how you can step things up. Expanding your exercise repertoire with deadlift variations allows you to hone in on different muscles and make use of a variety of equipment so you can continue to challenge your body....

Lasagna on a white plate. Image Credit: Chiociolla/iStock/Getty Images Lasagna is a convenient meal to make before the start of a busy week because you can prepare a large amount and sock away individual portions in the freezer for later cooking. If you forget to do this and instead cook the entire batch first, you’re not doomed to eat 20 servings of lasagna in the next couple of days – you can still cut up and freeze the leftovers....

references Tri-City Medical Center: "Foam Rolling – Getting out the Knots" Mayo Clinic: "Overuse Injury: How to Prevent Training Injuries" ACE: "6 Benefits of Using Foam Rollers" Marshfield Clinic Health System: "Treating Injury" American Academy of Pediatrics: "Treating Sports Injuries with Ice and Heat" National Academy of Sports Medicine: "Foam Rolling: Applying the Technique of Self-Myofascial Release" National Academy of Sports Medicine: "Should You Foam Roll the Low Back?" International Sports Science Association: "How to Identify and Correct Tight Hip Flexors" Piedmont Healthcare: "What Causes Muscle Knots?...

Eat more beans to boost your heart health and prevent cancer. Image Credit: YelenaYemchuk/iStock/GettyImages Red beans aren’t as commonly consumed as other legumes, such as black beans, chickpeas and lentils, but they’re just as healthy. Often called kidney beans, because they’re shaped like the organ, red beans are an excellent source of complex carbohydrates, fiber, plant-based protein and many essential vitamins and minerals. Advertisement Red beans nutrition can boost the quality of your diet, improving your overall health, aiding weight loss and maintenance, keeping blood sugar steady and lowering your risk of certain cancers....

Ice cream has aspartame. Image Credit: istetiana/Moment/GettyImages It’s sweet like sugar, virtually calorie-free and has no aftertaste, which may be why aspartame is one of the most popular artificial sweeteners around today. No doubt, you or someone you know has probably consumed an aspartame product in the past few days, if not the past few hours. Advertisement Breakfast cereal, diet soda and gelatin are just a few of the aspartame products you may find on grocery store shelves....

Don't expect to shrink your trouble zones overnight, but spot toning is possible! Image Credit: Anetlanda/iStock/Getty Images Most of us have things we’d like to change about ourselves. Thinner thighs, bigger biceps, long and lean calves, six-pack abs. And while spot reduction isn’t a reality (sorry!), there are things you can do to tone your trouble zones. Advertisement Fat Blaster: Hips and Waist To lose weight, you can’t do things at random....

Ankle injuries are common, but strengthening this lower-body joint can help prevent them — or lessen their severity when they do happen. Image Credit: tommaso79/iStock/GettyImages One of the most common injuries caused by physical activity — both during workouts and daily movement — is ankle sprains, with an estimated 25,000 of these injuries happening to unlucky Americans every day, according to the American Academy of Orthopaedic Surgeons (AAOS). Advertisement Of course, anyone can sprain their ankle whether they're participating in sports or not, but if you play sports like basketball, volleyball and soccer, you're more likely to experience this injury....

To say that the traditional Asian diet covers a lot of territory, would be an understatement. Image Credit: OksanaKiian/iStock/GettyImages When looking at diets from around the globe, it’s always interesting to see how the American diet compares to other cuisines, especially in Asia. While the countries and regions in the largest continent in the world may vary, many people are curious about a Japanese meal plan for weight loss. Advertisement Asian Diet Plan Guidelines To say that the traditional Asian diet covers a lot of territory, would be an understatement....

The bad effects of beer include spiking your blood sugar, impeding your weight loss and putting stress on your liver and pancreas if you drink it in excess. Image Credit: PavelKant/iStock/GettyImages Beer lovers, take a seat: The effects of beer on your body are pretty complicated. The widely beloved beverage can have a pretty significant impact on your overall health goals, so it’s smart to educate yourself thoroughly before you consume....

Bagels have moved beyond breakfast, replacing bread in some lunch and dinner sandwiches. Bagels made their entrance in New York in the 1880s, when a flood of Jewish immigrants from Eastern Europe streamed into the country. In the 1960s, they started to be produced in large quantities for sale. The bread slicer was invented in the 1920s, and sliced bread has been a household staple ever since. Bagels and bread not only differ in look, but in calorie count and nutritional value as well....

A woman is doing abdominal exercises. Image Credit: Click Images/iStock/Getty Images A beginner doesn’t need a rigorous fitness routine to start firming and toning abs to help target belly fat. Practice core exercises for beginners, at your own pace, until you feel comfortable enough to try more challenging ab workouts. This way, you’ll tone your abs gradually as you increase your fitness level. Consult your doctor before trying any new exercises, especially if you have injuries or health problems....

Brown Banana Facts Image Credit: Vladislav Nosick/iStock/GettyImages Before you throw out a banana because it has turned brown or has black spots inside and seems past its eating prime, consider the potential nutritional benefits it provides. Brown bananas have a higher level of antioxidants than yellow or green, unripe bananas. They’re also easier to digest for people with digestive ailments, including irritable bowel syndrome and functional abdominal bloating. Advertisement Better Source of Antioxidants Brown, yellow or green bananas are all a good source of potassium, vitamin B-6 and fiber....

Focus on lifting your hips during side plank to boost your core engagement. Image Credit: Ben Pipe Photography/Cultura/GettyImages Side planks are a challenging move that targets your core — including your obliques and glutes — but you won’t reap any of the ab-sculpting benefits unless you’re using proper form. The best place to start in making them more effective? Keeping your hips lifted. Advertisement This simple adjustment maximizes your results (you'll really feel the burn in your obliques and gluteus medius) and helps prevent pain and injury....

A glass of espresso on a wooden table. Image Credit: mmmxx/iStock/Getty Images Costochondritis — also known as costosternal syndrome — is the sharp pain you feel along the costosternal joint, which connects the ribs to the sternum. It’s caused by irritation and inflammation of the cartilage. The cause of the condition isn’t well understood, but certain factors are known to aggravate your discomfort once the inflammation has set in. Caffeine is one substance that could potentially worsen symptoms of the condition....

Is your deodorant doing more harm than good? There's a lot to learn about antiperspirants and sweating. Image Credit: Prostock-Studio/iStock/GettyImages As we head into prime sweat season, it’s time to take stock of your antiperspirant: Is it working for you? Advertisement One of the most common questions about antiperspirants is if using one can cause you to sweat more. The answer is a bit nuanced. Video of the Day When it comes to your underarm sweat, the answer is no....

Drinking water won't help flush out the sugar in your body, but you can speed up the rate at which your body burns off stored sugar by exercising more. Image Credit: Inside Creative House/iStock/GettyImages Despite your best intentions, one chocolate chip cookie turned into seven and now you’re wondering if you can drink a ton of water to help kick-start some type of sugar detox. The bad news is: The answer is no, although water will keep you hydrated and help your kidneys flush out toxins....