Posts by: Zero to Hero Fitness!

Do This 2.5 Hours a Week to Lessen Menopause Symptoms

Night sweats, irritability or hot flashes--these symptoms can only mean one thing. Called menopause, these symptoms signal the end of fertility for most middle-aged women, and it's definitely not pleasant. There may be a natural way to alleviate some of these symptoms, however, according to a new study published in the journal Maturitas. The findings, which were first reported earlier this week, reveal that getting regular exercise in the form of aerobic exercise or strength training had fewer hot flashes,…
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Fitness Trends EVERYONE Should Try in 2015

Yet again the American College of Sports Medicine has predicted the most popular fitness trends for 2015--and what makes the top of this list may surprise you. Hint hint: It's definitely not the Shake Weight. "Appearing for the first time in the trends survey in 2013 (at no. 3) was body weight training, and it has taken over the top spot from last year’s first-time entry high-intensity interval training," says Walter R. Thompson, Ph.D., FACSM, vice president of the ACSM…
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This 1 Workout Gets Rid of a Beer Gut – FAST!

Have a beer gut? Here's one way to get rid of it: Start weight training. According to a new study led by Harvard School researchers, men who did just 20 minutes of weight training everyday had less abdominal fat than men who spent an equal amount of time doing cardiovascular exercise. However, researchers note that combining both weight training and aerobic exercise had the best effect--by cutting down abdominal fat while controlling weight gain. The findings are published in the…
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Do This 20 Minutes a Day to STOP Food Cravings!

If there's one thing all dieters hate, it's this: Insatiable food cravings. Now there could be a surprising new way to stop these cravings for good, according to new research published in the journal Appetite. According to researchers, practicing resistance exercise stopped people from having cravings--especially for high-fat foods such as French fries and pizza. However, those who practiced aerobics or didn't exercise at all didn't reap these same benefits. "Exercise, independent of modality, led to decreases in the relative…
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Cut This Oil Out of Your Diet To Prevent Diabetes

Diabetes is on the rise--and scientists are struggling to reduce its prevalence. Now researchers have identified one reason why diabetes is so hard to control. According to a new study from the University of British Columbia, having too much corn oil could cause insulin resistance and impaired glucose disposal--two risk factors that can eventually lead to a diabetes diagnosis. And the reason why? Corn oil contains a type of fat no one should consume: omega 6 fatty acids. "We found…
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Add This to Your Diet To Stop High Blood Pressure

Eating a high-fat diet can have serious consequences--including high blood pressure, weight gain, and even reduced insulin sensitivity. Research from the University of Eastern Finland reveal there's a way to stop these adverse effects, however. According to their findings, now published in the journal PLoS One, mice fed freeze-dried bilberries while consuming a high-fat diet experienced less inflammation and high blood pressure--something that researchers now attribute to its ability to lessen inflammation in the body. "Low-grade metabolic inflammation and hypertension…
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This Common Condiment TRIGGERS Headaches!

Headaches ruining your life? Chances are there's too much salt in your diet, according to a new study published in the British Medical Journal. According to the findings, which were first reported earlier last week, people whose diets were rich in salt had over 30 percent more headaches than those whose diets were low in salt. Eating a diet high in fat and sugar were cited as the biggest reason why people consume too much salt. "Headaches are a common…
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Do This 1 Minute a Day to Lower Blood Pressure

It's a common excuse: You just don't have enough time to exercise. But do you have a minute? A new study published in the journal PLoS One reveals that just one minute of high intensity exercise--yes, you read that right--could lower your blood pressure by as much as 12 percent. In addition, it could also improve your blood sugar levels, reducing your risk of type 2 diabetes. The findings were led by researchers from McMaster University. "Short-term interval training protocols…
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Why These Comments Make You GAIN Weight!

Warding off weight gain is hard enough--but now new research reveals a common way your family could undo your hard progress. Research from Renison University College at the University of Waterloo reveals that women who were nagged by friends or family members about their weight gained 4.5 pounds on average--whereas those who had received positive comments about their weight did not. As for the reasons why, researchers say receiving positive messages helped women feel more positive--encouraging them to continue their…
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This 1 Daily Activity Makes You Lose MORE Weight!

For dieters, stepping on the scale is a common ritual--but is it a good or bad thing? According to new research from the Cornell Food & Brand Lab, it's not only good, it's effective. New research from their lab says that people who weighed themselves at least once per week were more likely to lose weight--but those who didn't usually gained more weight. On the contrary, more weigh-ins also increased body dissatisfaction, with some evidence linking it to disordered eating.…
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