Top 10 Weight Loss Tips That Are Actually Evidence-Based

So much info out there how to loose weight, but what is true and what is pure myth.

Drink Water, Especially Before Meals

It is often claimed that drinking water can help with weight loss — and that’s true.Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories (1, target=”_blank”2).

One study showed that drinking a half-liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water

2.Trying intermittent fasting

Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.

Several studies have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals.

3.Have Barley for Breakfast

“Barley is the new oatmeal,” says Jackson Blatner.

Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That’s because the carbs in barley and rye kernels are “low glycemic index,” meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.

One caveat: “Buy hulled barely, not pearl barley,” Jackson Blatner says. The Swedish researchers used minimally processed hull barley, and they can’t vouch for the same effects for more processed forms, such as pearl barley.

4.Try WW (Weight Watchers) Diet

Although still used to shed pounds, with a focus on living healthier, Weight Watchers is about far more than its name might indicate. Its WW Freestyle program, launched in late 2017, builds on its SmartPoints system, which assigns every food and beverage a point value, based on its nutrition. The newest program expands dietary options that are 0 points from only fruits and vegetables to more than 200 foods. A backbone of the plan is multi-model access (via in-person meetings, online chat or phone) to support from people who lost weight using Weight Watchers, kept it off and have been trained in behavioral weight management techniques.

5.Eat Less Refined Carbs

Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta.

Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity.

If you’re going to eat carbs, make sure to eat them with their natural fiber.

6.Eating protein for breakfast

Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.

Research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.

Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.

7.Stock Up on Frozen Vegetables

Sure, fresh vegetables are delicious and nutritious. But faced with the need to scrape a carrot, wash and slice a zucchini, or cut broccoli into florets, many of us say, “Too much trouble!” and reach for chips instead.

To make things easier, stock your freezer with frozen vegetables, Blake tells dieters.

8.Use Smaller Plates

Using smaller plates has been shown to help some people automatically eat fewer calories.

However, the plate-size effect doesn’t appear to affect everyone. Those who are overweight seem to be more affected.

9.Eating plenty of fiber

Dietary fiber describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.

Fiber-rich foods include:

whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
fruit and vegetables
peas, beans, and pulses
nuts and seeds

10.Turn Down the Thermostat

Spending time in a chilly house — about 61 degrees Fahrenheit — may boost the fat-burning power of the “brown fat” in your body.

Brown fat is considered “good” fat, as opposed to regular or white fat, which stores calories and tends to accumulate. Researchers believe that lean people have more of the brown type of fat, and that the amount of brown fat a person has declines with age.

Scandinavian researchers found that exposure to these chilly temperatures boosted the metabolic rate of brown fat 15-fold, helping burn more calories.

But Jackson Blatner cautions not to expect too much: “It’s not going to be any kind of a miracle,” she says. And beware if you’re the type who eats more when you feel cold.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.healthline.com,www.medicalnewstoday.com,www.webmd.com

Top 10 Bad Habits That Lead to Weight Gain

Let’s be honest 90% people can blame only they’r self for weight gain. But what are the most often habits that leads to weight gain

1.Genetics

Obesity has a strong genetic component. Children of obese parents are much more likely to become obese than children of lean parents.

That doesn’t mean that obesity is completely predetermined. What you eat can have a major effect on which genes are expressed and which are not.

Non-industrialized societies rapidly become obese when they start eating a typical Western diet. Their genes didn’t change, but the environment and the signals they sent to their genes did.

Put simply, genetic components do affect your susceptibility to gaining weight. Studies on identical twins demonstrate this very well.

2.Ageing

People begin to lose modest amounts of muscle as they get older, largely because they become less active. Muscles are an efficient calorie burner, so a loss of muscle mass can mean you burn fewer calories. If you’re eating and drinking the same amount as you always have and are less physically active, this can lead to weight gain. “To reduce muscle loss, you should stay active and try to do regular muscle-strengthening exercises,” says Collins.

3. Eating amnesia.

Very often, this condition is TV-induced. “Your hand is stuck in the bag, and you don’t realize what or how much you’re eating,” Zelman says. “That big ol’ bag of chips can disappear pretty fast.”

4.Engineered Junk Foods

Heavily processed foods are often little more than refined ingredients mixed with additives.These products are designed to be cheap, last long on the shelf and taste so incredibly good that they are hard to resist.By making foods as tasty as possible, food manufacturers are trying to increase sales. But they also promote overeating.

Most processed foods today don’t resemble whole foods at all. These are highly engineered products, designed to get people hooked.

5.Stress and low mood

People respond differently to stress, anxiety and depressed mood. Some people may lose weight, while others may gain weight. “People can turn to food as a coping mechanism,” says Collins. “It can lead to a vicious circle. Weight gain from depression can make you more depressed, which can lead to further weight gain. If you know you’re an emotional eater, you need to find other forms of distraction, such as exercise or a hobby, calling a friend, going for a walk or having a soothing bath.”

6. Starvation-mode shopping.

Face it, grocery stores and extreme hunger just don’t mix. You end up buying the first quick-fix item you see. Slow down. Eat a little something — something healthy — before grocery shopping. Suggestion: Get a sandwich on your way to the grocery store — grilled chicken breast, that is. “Then you won’t be so hungry, so tempted,” says Zelman. Also, shop with a grocery list and stick to it.

7.Food Addiction

Many sugar-sweetened, high-fat junk foods stimulate the reward centers in your brain.

In fact, these foods are often compared to commonly abused drugs like alcohol, cocaine, nicotine and cannabis.

Junk foods can cause addiction in susceptible individuals. These people lose control over their eating behavior, similar to people struggling with alcohol addiction losing control over their drinking behavior.

Addiction is a complex issue that can be very difficult to overcome. When you become addicted to something, you lose your freedom of choice and the biochemistry in your brain starts calling the shots for you.

8.Tiredness

Some studies have shown that people who sleep less than seven hours a day are more likely to be overweight than those who get nine hours of sleep or more. It’s not clear why, but one theory is that sleep-deprived people have reduced levels of leptin, the chemical that makes you feel full, and higher levels of ghrelin, the hunger-stimulating hormone.

“If you’re always feeling tired, you are more likely to reach for high-calorie snacks to keep your energy levels up throughout the day and do less physical activity, which means you burn fewer calories,” says Collins.

9. Drinking without thinking.

Beer, alcohol, wine, soft drinks — they all go down easy. But the calories can really add up. “Save your liquid calories for when you really want them,” says Zelman.

10.Misinformation

People all over the world are being misinformed about health and nutrition.

There are many reasons for this, but the problem largely depends on where people get their information from.Many websites, for example, spread inaccurate or even incorrect information about health and nutrition.

Some news outlets also oversimplify or misinterpret the results of scientific studies and the results are frequently taken out of context.Other information may simply be outdated or based on theories that have never been fully proven.

Food companies also play a role. Some promote products, such as weight loss supplements, that do not work.Weight loss strategies based on false information can hold back your progress. It’s important to choose your sources well.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.healthline.com,www.nhs.uk,www.webmd.com

Supplements Vs Real Food

This question is very important, bellow will give you some variants, hope will enjoy this.

1.Protein powders

Protein powder comes in lots of different forms and flavours to suit what you need, there are of course pros and cons of taking these though:

Pros

Protein powders are a really quick source of protein and provide a quick digesting hit that you can take anywhere with you.

A big positive I find in taking these is that depending on the supplement company you use – they can actually be cheaper than eating whole foods.

Another slightly strange positive for me is that they come in sweet flavours which I find helps me when I am eating clean because you don’t get to eat the food they are modelled on. Protein powders also require next to no preparation which saves a lot of time.

Cons

The biggest downside to supplements is that they aren’t real food. By this I mean you don’t get all of the nutrients and other vitamins that you get from actual food.

When you eat, for example, beef, you get around 25g of protein per 100g serving which is roughly similar to that of most protein powders.

However, you also get plenty of vitamin B12, Zinc and Iron along with Creatine, all things you don’t get from protein powders. As another benefit, food is filling! It fills your stomach for longer which means you will feel you have more energy and will be able to perform better.

Which is better?

In my opinion, I will choose food over supplements for my protein intake every time, but that doesn’t mean I don’t use them.

I think they are very useful as long as you use them sensibly and don’t neglect whole foods as the main bulk of your protein intake.

In simple terms, food is better but supplements are helpful!

2.Vitamin And Mineral Supplements

Vitamins and minerals supplements can give you the vitamins and minerals needed by your body to support a variety of functions.

Pros:

These supplements can help you maintain optimal health, especially if your food consumption is low.
They can improve a wide range of bodily functions and help maintain your mental health.
They decrease your risk of vitamin deficiency.
They help you digest much better.
They allow a person to get a regular daily intake of essential vitamins, which is especially important for children.

Cons:

Excessive vitamins and minerals can have an adverse effect on a person’s overall health.
Fat-soluble vitamins, for instance, can be contained in your tissue, especially if you take more of them than you need.
Excess vitamin A can cause congenital disabilities and liver problems.
Too many minerals, such as calcium, selenium, magnesium, iron, and zinc, are dangerous for the health as they can led to toxicity. Excess iron, for instance, can cause digestive complications, while excess calcium might increase your risk of forming kidney stones.

3.Creatine

Creatine is an amazing supplement – easy to take, relatively cheap, brings on some amazing improvements to your body and your overall performance, but is the 5g you should have a day better from food or powder?

Pros

Taking Creatine is super simple. Usually, to get your 5g it can either be one small scoop of powder.

Or to make it even simpler most pre-workout supplements have your daily intake of Creatine already put into them.

For me though the biggest advantage of taking Creatine as a supplement is because of how much food you need to eat to get your 5g, here’s a rundown:

Pork = 5g per Kilo
Red meat = 4.5g per Kilo
Herring = 6.5g per Kilo
Salmon = 4.5g per Kilo
Tuna = 4g per Kilo
Cod = 3g per Kilo

So as you can see you need to eat a LOT of food to get that Creatine intake from food alone.

Cons

As with everything on this list a supplement doesn’t carry the nutrients of real food, but in this situation, the amount of food you would need to eat may mean it isn’t realistic!

I think though the biggest con for people is some of the negative impacts it can have.

The biggest thing to remember with Creatine is it makes you hold more water, which in turns means you put on weight (I tend to put on about 1.5 kilos in the space of two weeks when I start Creatine).

Another thing it’s known for is making you feel and appear bloated (this isn’t for everyone, however) but this should clear once you stop taking it.

On that subject, when you stop taking it – it usually states on the supplement to cycle Creatine but I don’t believe it’s necessary – you tend to lose all of the water weight very quickly and it can make your muscles look flat.

Which is better?

As with everything here, food is always going to contain more nutrients and other benefits than just taking a small scoop of powder every morning, in this case.

However, I will hold my hands up and say I would prefer to take the powder instead of eating a kilo of Herring every day!

My advice, choose a supplement which allows you to take in 3g Creatine per serving instead of the full 5g, then your daily protein intake should allow you to get the additional 2g you need. Best of both worlds really.

4. Calorie Supplements

Calorie supplements, also called weight gainers, are notable for their benefits of giving a person the ability to increase his lean muscle mass and increase the strength of his muscles as well. These are the supplements commonly used by most bodybuilders to help them build their great physiques. Although these products are proven to be effective, they are not without side effects.

Pros:

These supplements can help a person gain muscle mass quickly. They contain a high amount of carbs and proteins that are essential to gaining weight. These supplements contain low amounts of fat so you can rest assured that your weight gain is muscle instead of fat.
They also contain amino acids that help you acquire lean muscle mass. Calorie supplements contain arginine, which helps the body produce more nitric oxide, which improves the flow of blood to growing muscles.
These supplements can also give a person energy and stamina to last him through all his training and workouts.

Cons:

One common side effect of using these supplements is insomnia. These supplements contain caffeine to give you energy.
Too much caffeine, however, can keep you up all night.
These supplements are also shown to cause damage to the kidneys, especially after long-term use.

5.Omega 3/fish oil tablets vs Food

Omega 3 and 6 fatty acids are not produced naturally by the body so you must get them in another form, supplements are by far the easiest way to get these into your daily diet.

There isn’t a set guideline on how much you should consume on a daily basis but as a general guideline, the average person needs around 500mg per day.

Pros

Despite the fact that this supplement is commonly known with keeping the elderly mobile it also is fantastic for athletic performance, as it is one of the healthy fats it has great fat burning qualities to keep you leaner.

Along with other benefits like healthier hair, skin, brain, heart and joints – basically, it’s pretty good stuff!

Most supplements contain between 500mg – 1000mg a day so you get your whole allowance in one instant hit.

Cons

It isn’t fish (or seeds, or nuts, or really any other fatty foods).

You can actually get around 500mg of omega 3 and 6 fatty acids per 100g of oily fish like mackerel, not only do you get the fatty acids but plenty of protein as well.

Other foods you get plenty of omegas from are:

Pork = 5g per Kilo
Red meat = 4.5g per Kilo
Herring = 6.5g per Kilo
Salmon = 4.5g per Kilo
Tuna = 4g per Kilo
Cod = 3g per Kilo

All of these foods will help to build up to your daily intake but you will get plenty of other nutrients with these as well.

Which is better?

If you are eating plenty of oily fish and other foods listed above I would imagine you are getting your daily intake of Omega 3 and 6 so don’t need the supplement, but if you’re like me and don’t eat these foods every day then the supplement is a good idea.

The biggest thing to remember is that diets rich in omega 3 fatty acids have been shown to help to reduce inflammation and lower blood pressure, all of which will keep you healthier for longer, and isn’t that the aim with it all?

To Sum Up

The biggest thing to remember with dietary supplements is that they are just that, there to supplement your daily diet.

If your diet sucks, no amount of supplements is going to give you the results you want. Focus on real food as much as you can, then use supplements to fill in the gaps.

If you are looking for workout clothes check out out fitness and yoga leggings page.
Sources:www.musclefood.com,www.organic4greenlivings.com

10 Reasons You Should Never Stop Wearing Leggings

Leggings (compression pants) have so many benefits and they are beautiful.

1.Reduced Muscle Fatigue

Purchasing compression shorts, and wearing them during workouts, helps improve athletic performance by reducing fatigue. UPMC Health Beat says that wearing compression shorts helps reduce muscle soreness and fatigue during and after workouts, resulting in better, faster and longer runs without feeling quite as tired when you wear compression garments. This is an excellent reason to try a pair!

2.Warmth

One of the most obvious benefits of opting for tights over shorts or even sweatpants is the warmth they offer during the colder months. While it’s true that you need extra warmth for winter running, you also don’t want to be weighted down or get too hot during your run. Tights offer extra warmth from the length and, if constructed from a performance fabric, can help wick sweat away from skin so you stay warm — but not too warm — to continue training through temperatures under 40 degrees Fahrenheit, suggests The Competitive Runner.

3.FIT AND COMFORT

The slim fit of tights provides the obvious yet crucial benefit of not riding up during a run. In addition, the tightness will eliminate friction that baggier clothing can cause against your skin. While the concept may seem restricting, tights are made of stretch fabrics — polyester and spandex, for instance — that allow flexibility and freedom of movement. Contoured waistbands can ensure both comfort and a flattering look, and many ASICS tights also feature flatlock seaming, meaning the seams are flat and therefore more comfortable.

4.Strain Prevention

Believe it or not, compression shorts also help reduce your risk for strains. Additionally, Healthline says compression garments even aids in strain recovery. So if you’re prone to this type of sports-related injury, compression shorts may be right up your alley.

5.Protection

Even if it’s not too cold out, running tights can pull double duty by protecting the skin on your legs from the elements. Whether it’s the hot sun or whipping wind, an extra layer on your legs gives you more protection. Because avid runners hit the pavement no matter what the weather, tights are an ideal way to protect skin without having to compromise on gear

6.PERFORMANCE

Some tights even double as compression gear. Compression in general can have a wide range of positive effects on performance, including improved recovery and increased muscle efficiency.

A number of our running tights also have elastic panels for muscular support, using COREBALANCE® technology to compress leg and lower back muscles in specific areas.

Running tights also offer an aerodynamic advantage for runners looking to reduce wind resistance and increase speed. In 1986, a study by the journal of Medicine and Science in Sports and Exercise found that runners who wore tights or minimized exposed hair were able to decrease wind resistance by two percent. This might not seem like much, but that’s 5.7 seconds over the course of a marathon.

7.Increased Power & Better Jumping Ability

Want more power during and after workouts, and better jumping ability? Compression tights may help improve jumping performance in athletes after endurance events. According to Runner’s World, compression gear makes it easier to regain maximum jumping ability post-workout, which is a bonus when you’re looking to get back on the track, field, or court after an intense workout.

8.Better Recovery After Strenuous Exercise

Recovering from strenuous exercise can be a lengthy process and muscle soreness is more likely to occur when you’re new to intense training sessions. Luckily, compression shorts can aid in muscle recovery after strenuous workouts. Pressure (compression) garments may have greater advantages to improve recovery following an exercise bout, says Human Kinetics.

9.Groin Support

Need a little extra groin support, or need a sturdy place to hold a cup)? Compression shorts with cup pockets are for just this purpose. Theyprovide a convenient, comfortable way to protect sensitive body parts while you train or compete. Shorts with cup pockets are perfect for baseball and football players who need extra protection, but don’t want to sacrifice comfort.

10.Better Muscle Oxygenation

Your muscles need oxygen to function properly during workouts. Compression garments are designed to increase the amount of oxygen that they recieve, according to a publication by Research Gate. Compression are designed to promote blood flow and improve oxygenation of muscle tissue, which can enhance athletic performance during short bouts of exercise.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.mcdavidusa.com,www.secretdesires.in,www.asics.com

Top 10 Best Fitness and Health Gift Ideas

What to give to someone the is working out, or have a healthy lifestyle.

Yoga Mat

Our partners over at Women’s Health and \backslash\fit created a fitness product that’s really incredible, and it will change your favorite yogi’s practice for good. This smart, nonslip yoga mat will talk the user through the practice, making yoga easy AF. Plus, it takes just one motion (a click!) to roll it up in an instant.

The smart technology works by pairing with Women’s Health Yoga on Amazon Alexa. Trust us: If you have a yogi in your life, this is the gift she’s secretly dying to receive.

2. THE TOUGH TRAINING GLOVES

Ladies who lift will appreciate these Wodies Workout Gloves. They offer wrist support plus full palm protection to prevent calluses during weightlifting and pull ups. Plus, they come in a variety of colors and sizes to suit nearly anyone.

3. Onnit Iron Man Kettlebell

The only thing cooler than doing kettlebell swings with a 40-pounder? Doing them with a 40-pound kettlebell that’s been cast to look like Iron Man. Onnit’s entire Marvel Hero Elite line of fitness equipment will make you feel superheroic, but no piece stands out more than this Iron Man kettlebell. Get it for the friend who heads to the gym daily trying to carve a superhero torso.

4. Gym Bag

Spoil your favorite fitness addict with a cute bag she’ll want to carry everywhere she goes. The metallic fabric and rainbow straps make a serious statement all the way from the front door to the locker room.

5. THE ‘HOW DID NOBODY THINK OF THIS?’ LEGGINGS

If every woman’s going-out dream is a dress with pockets, her fitness wish list includes the same for yoga pants. Enter: These lightweight Athleta leggings that, yep, have pockets.

6. CycleOps Magnus Smart Trainer

Don’t feel like paying $35 for a spin class? Pop off the back wheel of your bike and set yourself up on the indoor smart system from CycleOps.

7. Dulcii 2.2L Dumbbell Shape Water Bottle

This unique water bottle will inspire fitness freaks to work their biceps with each sip. The best part? The more you hydrate, the easier it is to curl the dumbbell.

8.NEW BEST BUDS

These sweat-proof, waterproof, wireless buds boast an in-ear heart-rate monitor and an app that measures VO2 max, possibly making these the most high-tech items she’ll ever stick in her ears. Oh, and the sound quality is really, really good, too.

9. 2XU Men’s MCS Run Compression Tights

Start your recovery before you even finish your workout. 2XU’s compression tights have anatomically targeted spots to up your blood flow so you feel better post-activity.

10. Fitbit Charge 3

Know someone worth a splurge? The Fitbit Charge 3 is a water-resistant, user-friendly fitness tracker, and it features continuous heart-rate tracking, GPS, a handy touchscreen, and swappable wristbands.

In addition to tracking health data and delivering smartphone notifications, the tracker can also help users unwind via personalized breathing exercises. Plus, we love the host of fitness-tracking programs and extended battery life this updated version comes with. Time for an upgrade!

iF YOU ARE LOOKING FOR WORKOUT CLOTHES CHECK OUR FITNESS AND YOGA LEGGINGS PAGE. Sources: http://www.bestproducts.com, http://www.menshealth.com

Top 10 Inspiring Movies To Help You Get Fit

We all need motivation to start working out, sometimes good movie can inspire us to lift up our butts and do something.

Pumping Iron

This documentary from 1977 introduced many Americans to both the sport of bodybuilding and its best athlete, one Arnold Schwarzenegger. So in addition to being a great film about fitness, we also have it to thank for The Terminator, Conan the Barbarian, and Total Recall. (Also, Jingle All the Way and his “Governator” years, but still …)

2. Hoosiers

Set in a time before Nike, Hoosiers is the classic underdog story of a scrappy basketball team from small-town Indiana that makes it to the state championship. Watching Gene Hackman yell out the “picket fence” play to the team is the emotional equivalent of a post-game high five.
Make it a double-feature: Hoop Dreams
Take it off the couch: Every baller needs to work on their jumping skills. Get the power to drive down the lane and spring into the air by following these foolproof pointers for increasing your vertical jump.

3.Pain & Gain

Marky Mark and the Rock star as gym rats who plot to kidnap an unscrupulous businessman played by Tony Shalhoub. What’s not to love? This story is a great takedown of the “bro subculture” of guys who value brawn more than brains.

4. Rocky

Sly Stallone tried five times, but he never topped (and never will top) the original Rocky. The Best Picture Oscar winner from 1978 contains some of the most inspiring training scenes ever committed to film. Just watch Rock go!

5. Remember the Titans

Football movies are plentiful and range in quality, but Titans gets our vote for pure inspiration. Consider the ingredients: A dash of Denzel Washington, a splash of historical setting, a heap of underdog scrappiness. Mix them together and you’ll get this uplifting Disney movie. Result: the best pep rally ever.
Make it a double-feature: The Blind Side
Take it off the couch: Do a halftime hustle. Instead of stuffing your face during halftime (or looking at kittens) get off your duff and do this routine (warning: jump squats). Then claim some healthier victory nachos.

6.The (original) Karate Kid

Wax on, wax off. Paint the fence. Training balance while standing on the bow of a rowboat. It could be argued that Pat Morita as karate instructor Mr. Miyagi was one of the original trainers to feature movement-based training as a key component of his workout regimen. Eighties heart throb Ralph Macchio portrays underdog Daniel who is training to compete in a karate tournament. “No bad student, only bad teacher. Teacher say, student do,” is one of Mr. Miyagi’s most memorable quotes, and one that is applicable to any fitness effort.

7. Warrior

Tom Hardy goes beast mode in this great MMA film from a few years ago. He doesn’t say much as he prepares to go toe-to-toe with his brother in the finals of a major tournament, but looks physically capable of tearing someone’s head off.

8. 300

This over-the-top violent movie put Gerard Butler on the map, but if you don’t want to go hit the gym after watching the Spartans in action then you don’t have a soul.
One of our most popular workouts ever is inspired from this blockbuster about the 300 Spartan men who went to war against thousands of Persians. (Try the workout for yourself.) It’s the film that made Gerard Butler (and more notably, Gerard Butler’s abs) a star.

9.Step-up

Yes, I have seen this movie because of my wife (that’s my story and I’m sticking to it), but we can’t have a list of top fitness movies without including Channing Tatum. In this movie, he’s a ne’er-do-well teen who turns to dancing in an effort to fit in and turn his life around. The soundtrack and dancing scenes will make you want to push the coffee table out of the way and boogie in your living room

10.Fight Club, Snatch and Troy

It was hard to decide which Brad Pitt movie was most worthy of recognition on this list—hence, the three-way tie. Whether it’s as Mickey, the bare knuckle-fighting Irish gypsy in Snatch; Tyler Durden, the scrappy anti-hero in Fight Club; or the warrior Achilles in Troy, each role featured Pitt’s physical prowess. Guys like these movies for the action, while women like these movies because of Brad. Regardless of your reason for watching, these films have the power to boost your motivation for training.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.menshealth.com, http://www.greatist.com, http://www.acefitness.org

Top 10 Worst Diets For Fat Loss

They are too many diet out there, many of them does’t work at all.
So what are the top 10 worst diets for fat loss?

1.Carnivore Diet

The increasingly popular carnivore diet requires eating mostly meat (along with some eggs and fat, like cheese). There’s also a popular version that involves eating only beef. Although you can find carnivore dieters’ success stories online, don’t even think about it, says Gorin: “This is not a healthy or sustainable diet, and there are healthier ways to lose weight.”

“Not only is the carnivore diet extremely high in saturated fat, which can put you at risk for increased cholesterol levels, it also leaves out a lot of foods that are really good for you,” Gorin says. That includes fruits and veggies, which are known to promote weight loss and help fight disease.

Bottom line: Avoid this diet — or if you’re determined to try it, be sure to run the idea by your healthcare team and get their take first.

2.The Baby Food Diet

Why It’s Nuts: “Baby food is basically pureed fruits, vegetables, and meats,” says Sharon Palmer, author of Plant-Powered for Life. “So there’s no real reason why eating baby food would help you lose weight.”

On top of that, a baby food diet is unsustainable, says Palmer. When food is liquefied, the body doesn’t pick up fullness cues, which can make you feel hungrier after eating a sufficient amount of calories, she says.

Better Move: Eat in a way that you could sustain for the rest of your life without feeling miserable, says Palmer. Practicing common-sense portion control, mindful eating, and eating more minimally processed plant foods such as whole grains, beans, vegetables, and fruits, which are rich in nutrients and low in calories should get you to your goals.

3.Alkaline Diet

Restriction is the name of the game when it comes to the alkaline diet. Based on the concept that eating more alkaline foods, and shunning foods that make your body produce acid, will vastly improve health, this diet requires cutting out entire food groups. Meat, dairy, caffeine, alcohol, and anything that could be deemed sugary or processed are banned from your plate.

While the emphasis on fresh produce and healthy foods like seeds and nuts is great, it isn’t an easy diet to follow. There’s no science backing up the alkaline diet’s claims that it will perfectly balance your pH levels. That’s something your body already does naturally (and efficiently), so there’s no need to drastically change your diet for the sake of your pH.

4.Whole30

There’s nothing wrong with the foods that Whole30 asks you to eat, like fresh fruit and veggies. In fact, proponents of the plan say that focusing on whole foods instead of packaged, processed ones may result in weight loss and other health perks, too, like higher energy and improved sleep.

But the Whole30 plan prohibits eating many dietary staples — not just unhealthy foods like added sugar and alcohol, but also legumes, dairy, and grains. And while your body doesn’t need those healthy foods to function, Whole30’s restrictions can make the program difficult to stick with.

Furthermore, those rules can create a cycle of guilt around food, says Anne Mauney, a registered dietitian in Washington, DC. Even if you follow through on the entire 30-day program, at the end you’re likely still going to feel down on yourself for eating what was once deemed “bad.”

Plus, when you go back to eating these foods, “you may likely end up eating more of it than you need or want, because there’s that sort of ‘screw it’ mentality where you’ve already started eating something you ‘shouldn’t’ have, so you might as well keep going. This can often turn into a sort of ongoing restrict-binge cycle over time, where you limit certain foods and then end up overdoing it on those foods later, before going right back to restricting and trying to be ‘good,’” she says. That’s no way to live.

5.The Air Diet

Why It’s Nuts: You hold your empty fork up to your mouth and pretend to eat high-calorie foods instead of giving into cravings, says Rebecca Scritchfield, R.D., author of Body Kindness. It’s easy for most people to see why this one is crazy. It promotes disordered eating and, thanks to a drastic drop in calories, lowers your metabolism and leads to muscle breakdown. It also increases leptin resistance, which crushes your ability to get a sense of fullness when you start eating again.

Better Move: “Your cravings will only increase if you try to avoid eating a specific food, and you’ll end up making a choice you regret,” says Scritchfield. If it’s sweets you crave, fruit will give you a boost of quick energy and hydration. If you’re looking for a tasty snack, try nuts, beef jerky, and hard-boiled eggs, which have a mix of protein and fat and will leave you feeling satisfied, she says.

6.The Military Diet

Often touted as a way to lose 10 pounds in one week, this extreme meal plan isn’t just miserable, it’s also dangerous. With no actual association with any branch of the military, the Military Diet is something that seems to have sprung to life on the Internet. Meals are small, unvaried, and include bizarre combinations. Example meals include “1 cup cottage cheese, 1 hard boiled egg, 5 saltine crackers” or “1 cup tuna, 1/2 banana, 1 cup vanilla ice cream.”

7.Keto Diet

If you want to lose weight quickly, this diet, which researchers designed to help control epilepsy in children, has become a popular way to do so.

But there’s a lack of definitive research proving that keto is safe and effective for the long haul. What we do know is this high-fat, moderate-protein, and very-low-carb diet has a reputation for being challenging, especially if you’re doing it without medical supervision. When you go off the plan, you might gain back all the weight you lost.

What’s more, for all the buzz about the health benefits of keto (for type 2 diabetes, certain types of cancer, Alzheimer’s disease, and more), long-term randomized, controlled trials in humans are lacking, Harvard notes. “Keto restricts foods that help fight cancer and heart disease, like whole grains and legumes,” says Tiberio.

What’s more, there are so many ways to approach keto, and not all of them are healthful. “Though you should be eating a lot of spinach and kale on keto, people generally eat bacon and eggs,” says Tiberio, which leaves out important disease-fighting nutrients, including fiber.

8.The Tapeworm Diet

Why It’s Nuts: This diet requires ingesting a tapeworm, which feeds on the food you’re eating, so you don’t absorb the calories, says Alexandra Caspero, R.D., author of delishknowledge. Eventually (hopefully) the worm will leave your body through your digestive tract. “It’s important to realize that these are parasites and can be very difficult to remove,” says Caspero. There’s also no guarantee that the worm won’t move to other parts of the body, which can lead to severe side effects like weakness, headaches, nausea, and diarrhea. Just no.

Better Move: “Focus on eating foods that are lower in calories and higher in nutrients, like fruits, vegetables, whole grains, and lean proteins,” says Caspero. Those will fill you up for less calories. No tapeworm required.

9.Blood Type Diet

The notion behind the blood type diet is that certain foods react differently with each blood type. In other words, proponents of the diet suggest some foods might be healthy for one blood type, while causing severe damage to another. Type A dieters must go vegetarian, type O has to stick with lean meats and fresh produce, and type B is required to avoid a random assortment of foods including chicken, tomatoes, sesame seeds, and peanuts.

The main negative of the diet is its complex rules and that it requires many blood types to cut out healthy, everyday ingredients. Developed by a naturopathic doctor, there’s no scientific evidence (despite several studies) that the blood type diet is effective when it comes to health or weight loss.

10.Atkins

Of course, the Atkins diet was the original low-carb diet, made popular decades ago. Now that keto is on the scene and there’s a general carb phobia, you may be thinking again about going on a low-carb diet like Atkins. (Atkins and keto differ in that Atkins allows for more protein, whereas keto limits protein.)

“Like many diets, you lose weight quickly on Atkins. But it does not work long term,” says Tiberio. On the U.S. News rankings of best diets, Atkins falls near the bottom because of worries about safety and negative impact on heart health.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.everydayhealth.com, http://www.womenshealthmag.com, http://www.cookinglight.com

Top 10 Best Sports For Fat Loss

Almost every spot is helping you to burn fat, but what are the most effective

1.Swimming (Breaststroke):

458 calories per 30 active minutes
Swimming is a cardiovascular powerhouse that works the entire body. It’s a particularly good choice for those who benefit from low-impact exercise. You don’t need much in the way of gear—just a swimsuit, goggles, and access to a pool. The breaststroke burns the most calories, but freestyle/front crawl is a close runner-up.

2.Cycling.

Whether you want to enjoy the nature and cycle outside or you prefer to exercise on a gym bicycle, it is definitely an amazing physical activity that strengthens the entire body, and especially the legs. In addition to that, it can help you burn approximately 500-1000 calories in an hour depending on how fast you’re cycling, which is the reason a lot of people choose this sport to stay fit.

3.Boxing and Kickboxing

Not only do boxing and kickboxing make you look fierce, they also burn a ton of calories. Taking a kickboxing class, sparring or competing in a boxing match can help a 155-pound person burn between 648 and 720 calories per hour, according to estimates from the University of Rochester Medical Center.

4.Jogging

Calories burned per hour: 550 to 900

The middle ground between walking and running, a steady jog can be a great fat-burner. You don’t need to run as fast as you can; a simple trot over a period of time will do wonders for your cardiovascular fitness as well as help you tone up and strengthen your core muscles. The key is to jog for a significant distance, so don’t burn yourself out by starting out with a pace you can’t keep up. And whether you’re an experienced jogger or a beginner, proper stretching will ensure you complete your jog with happy muscles

5. HIIT (High Intensity Interval Training):

444 calories per 30 active minutes

While not technically a sport, HIIT is one of the best ways to burn fat and lose weight, and you can choose movements based on the sport(s) you play. Simply put, HIIT is workout made up of repeated rounds of exercises performed at max effort for a given interval, followed by a short recovery period. For example, you could one minute of squats, followed by 20 seconds of rest, followed by one minute of skater hops, and so on. You don’t HAVE to buy anything to do HIIT, but many trainers recommend some resistance bands and floor sliders to enhance the body weight resistance challenge (a $30-45 purchase) and a clock or another way to keep time.

6.Nordic walking.

If you’re not familiar with this physical activity, you should definitely take it into consideration, as it is regarded as one of the best toning and cardiovascular exercises out there. For this sport, you will need two special poles that allow you to engage your entire body while walking, and the movements performed during this activity are similar to skiing, but you don’t actually need any snow. In addition to the health benefits, Nordic walking allows you to burn a lot more calories than regular walking.

7.Basketball, Football

The nonstop action of a full-court basketball game can leave you drenched in sweat. It can also help you lighten up. According to the University of Rochester Medical Center, a 155-pound person can burn about 576 calories in an hour of game play.

Football Games

The explosive moves involved in competitive football have a high metabolic cost, and the endurance to last a whole game also requires a lot of energy. The University of Rochester Medical Center estimates that a 155-pound person burns 648 calories an hour during competitive football. Training drills and activities can also be big calorie torchers.

8.Tennis

Calories burned per hour: 600 to 900

Start, stop. Start, stop. Start, stop. Such is the rhythm of tennis. It’s a great workout, however, you might not want to tackle this sport if you have bad knees or ankles. Remember, for the maximum physical benefit, singles tennis is better than its doubles counterpart because you’ll cover more ground during a match. Your shoulders, forearms and hips will get a workout even if you’re a beginner.

9.Snowboarding.

Snowboarding is among the most popular winter activities, as it is extremely fun and also great for your physical form. The majority of people don’t view snowboarding as an activity for losing weight, but it is certainly effective at burning calories. Depending on the intensity of your snowboarding, you can lose about 400-600 calories in an hour, which makes it an excellent sport for those trying to get into shape

10.Jumping rope

Calories burned per hour: 700 to 1,100

Boxers do it to warm up, but after a few short minutes of this activity, you’ll be considering it more than just a simple preface to your workout. It’s simple, but effective, and works the entire body, as well as helps you with hand-eye coordination. You’ll easily improve hand and foot speed as the calories fall away. Once you’ve moved up from basic jumps, it’s a fun challenge to incorporate speed steps, side swings and crossing patterns to your routine. Jumping rope may not have been the thing to do at recess, but it’s perfectly masculine to try.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.virtua.org, http://www.healthgoesup.com, http://www.livehealthy.chron.com, http://www.foxnews.com

Top 10 Best Yoga Matts

For every yoga lover, the matt is very important so what are the best of the best yoga matts

1.Best cushioned mat: Manduka PRO

Carbondale, Colorado-based yoga teacher Rod Stryker, founder of ParaYoga® and the author of The Four Desires: Creating a Life of Purpose, Happiness, Prosperity, and Freedom, says the best yoga mats he’s ever used seem to “disappear underfoot.”

“When I am on the Manduka PRO, it’s almost as if I am not using a yoga mat at all,” he says. “It doesn’t move, stretch, smell, or wear out like many other mats. This is my steady platform that I practice on daily.”

Bonus: This is one of the few mats to come with a lifetime guarantee.

2.The Liforme Yoga Mat

Surface feel: Smooth
Thickness: 3/16” (4.2mm)
Weight: 5.5lbs
Length: 72.8″
Material: Natural rubber and eco-polyurethane
Made in: China
Last posted price: $140

Pros

This beautiful yoga mat is slightly thinner and lighter than many of its “Everyday Practice Mat” competitors, but it still manages to be incredibly durable and supportive enough for knees and other bony joints. It feels great under the body, stays grippy in wet or dry conditions and comes with helpful alignment markers to help keep you balanced and aligned.

Best of all, this mat is produced by a company with an eco, and human-friendly vision. Liforme cares about the company’s impact on the planet, and they have tackled the challenge of a sustainable, non-toxic yoga mat by diving into the research and doing their own independent study. The result is a mat made from low-odor, non-toxic, PVC-free material that is heat bonded without the use of any toxic adhesives and biodegrades in normal landfill conditions in 1-5 years! Liforme also sends the mat with a mat bag and uses no plastics in their packaging – just a cardboard box.

Cons

The three downsides to this mat are price, absorbancy and the mat bag (I know, it was in the Pros!). The Liforme Yoga Mat is one of the most expensive mats on the market. It repels dirt for the most part but is fairly absorbent, so you need to clean the mat frequently. And it appears that you are unable to order the mat without the bag, so those who already have one could feel like they’re paying for something they don’t want.

3. Lululemon Reversible 3mm Mat

“My favorite yoga mat is the Lululemon reversible 3mm. It’s cushy enough to provide real support, but also incredibly lightweight to take with you anywhere! I love the mat’s versatile material, which is crucial since I practice in both the studio and outdoors at Sweat Sessions. As a bonus, I love the color options because each side has its own hue, which allows for a little personality.”

—Lauren Danziger, Executive Director, Meatpacking BID

4.Best grippy mat: Hugger Mugger Tapas Performance mat

A little bit of history: The Tapas Mat, which debuted in the late 1980s, was the first mat designed specifically for yoga—and as a result, it set the bar for durability, density, and grip. For yogis that came of age during this era, Hugger Mugger mats inspires a loyal following. To wit: Aadil Palkhivala, founder of Bellevue, Washington-based Purna yoga, says this is his favorite yoga mat.

“I like to use this mat because it is extremely sticky and extra-thick,” he says. “I have injured my body over the years; this mat provides the cushioning and support my body needs. It also allows my hands to sink in just enough so that I have more friction and less slip. Also, I find that when I hold Headstand for a while, this mat actually helps distribute pressure on the head.”

5.The 2nd Wind Health Sticky Yoga Mat

Surface feel: Smooth
Thickness: 1/8” (4.2mm)
Weight: 5.5lbs
Length: 72.8″
Material: Natural rubber and eco-polyurethane
Made in: China
Last posted price: $110

Pros

This is a mat that values feel and functionality. The smooth surface provides the grip you need in both wet and dry conditions, while allowing for easy movement. Its weight keeps it anchored to the ground and the thickness and rubber provide decent padding under boney joints. The materials are eco-friendly and biodegradable, and the company plans to reduce all plastic packaging very soon.

Cons

The mat is fairly absorbent, which requires you to clean it quite frequently. It arrives with a faint rubber odor and is heavy enough that some yogis may want to consider a lighter mat, particularly if you plan to travel with it. Of course, price is a factor too. $110 is a lot for some folks.

6. Jade Yoga Fusion Mat

“It’s hard to pick a favorite yoga mat as there are several brands that I absolutely love, but Jade Yoga’s Fusion mat holds a special place in my heart. It’s thick enough to cushion my joints with an unparalleled grip and width. For a fat-bodied practitioner who likes a wide canvas for play, it’s the perfect choice.”

—Jessamyn Stanley, internationally recognized yoga teacher

7.Best mat for travelers: Jade Travel mat

If you don’t pack a yoga mat, chances are yoga won’t happen. Yet lugging your go-to mat with you wherever you go can be a hassle. Enter Jade’s Travel mat, which folds up as small as a pair of pants. This portability factor gives it a high score for Beryl Bender Birch, eRYT, who is considered the matriarch of vinyasa yoga.

“I love how it’s beautifully light and easy to pack, which makes it so that I can just throw it into an outside pocket of my suitcase wherever I travel and have it handy,” she says. Equally important to Birch is the company’s stellar environmental track record. “It is made from natural tree rubber, and has no PVC, toxic plasticizers, or harmful dyes. Plus, it’s 99 percent latex-free—all important to me as an environmental activist.”

8.B Mat Strong

Surface feel: Textured

Thickness: 1/4” (6.0mm)

Weight: 5 lbs

Length: 71″

Material: Natural and man-made rubber

Made in: Spain

Last posted price: $94

Pros

The B Mat is made of 100% rubber (both natural and synthetic), without using harsh chemicals, finishes or sealants. It feels durable, is surprisingly light and has incredible grip in both wet and dry conditions. The surface is a pleasant texture, and the sturdy rubber provides great padding under knees and elbows. It also isn’t as heavy as other home practice mats with similar padding and durability. A solid all-around yoga mat, particularly if you are looking for a mat that has amazing grip, wet or dry, significant padding and isn’t too heavy.

Cons

The mat does arrive with an odor – it’s made with rubber after all – but I honestly expected the smell to be much stronger. The sticky surface tends to attract dirt, so you will need to dust or clean it quite frequently. And the mat is stiffer than most, so it takes a little more energy to roll it and keep it rolled.

9. Whirlwind Yoga Mat by Sugarmat

Anthropologie, $99

“Wellness by Anthropologie has a great selection of fitness items, including my current favorite, the Whirlwind Yoga Mat by Sugarmat. Designed in Montreal, the mats are both high-quality and fashionable thanks to the beautiful and unique designs. They are great for hot yoga classes since the suede top is absorbent and ultra-grippy even when it gets wet. It also feels really soft on your skin and it’s thick, which gives you that extra bit of support.”

—Lilly Huber, Assistant Beauty Buyer, Anthropologie and yoga instructor

10.Tranquil Yogi Oasis Yoga Mat

Oasis Essentials Rubber Yoga Mat from Tranquil Yogi

Surface feel: Smooth

Thickness: 1/4” (6.0mm)

Weight: 8 lbs

Length: 72″

Material: Rubber, calcium powder and vegetable oil

Made in: China

Last posted price: $100

Pros

This mat, from Tranquil Yogi, is pretty much tied for first with the B Mat in this price category – it’s just different, so it depends on what you want. The Oasis Essentials Mat is beautiful, feels great, provides exceptional grip under wet and dry conditions and has excellent padding. It has an impressive ingredient list, making it one of the most eco-friendly mats on the market. It delivers with a carrying strap and if you order from this page you receive 10% off.

Cons

The Oasis Essentials Mat is very heavy, so isn’t the best mat if you want to carry it around. It looks like you can’t purchase it without the carry strap and the mat arrives wrapped in plastic, which goes against the intention to be eco-friendly.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.yogajournal.com, http://www.doyogawithme.com, http://www.marieclaire.com

Top 10 Ways To motivate Yourself To Workout

Sometimes it hard to stay motivated work, family, friends. How to find time to workout?

1.Write down your goals and look at that list often.

“I’m always fighting the battle of immediate versus long-term gratification, so I try to find ways to immediately remind myself of the long-term plan by writing little messages on my wrist. It can be anything from ‘4-8,’ because I believe it takes four to eight weeks for results of working out regularly to show, to ‘thank you,’ which is a reminder that I’ll thank myself later if I stick with my plan.” —Lindsey, 21

2.Buy yourself some cool new workout gear.

If you only have one pair of gym shorts or yoga pants, it’s easy to skip working out because you haven’t done laundry. Treat yourself to a few new pieces of athletic wear that you really love. You’ll be excited to work out just to have an excuse to wear them.

Quality running, walking or hiking shoes are important to be fitted properly to you, to prevent injuries and make your experience more pleasant. Cheap, ill fitting shoes will lead to issues like shin splints, foot issues, knee and back pain.
It is OK to use what you have. Putting down money on athletic gear helps you commit to an activity. But that might not be affordable for you if you do not have the cash handy.
Ask for loaner gear if necessary. Usually a gym, team, or organization will be happy to provide a new person with loaner gear to try before committing. For example, an ice hockey rec league may have some extra pads and skates available if asked.
Workout gear can be expensive, so don’t try to buy it all at once if you don’t have the extra money. Just buy one or two pieces whenever you can, and keep your eye out for good sales.
Try setting your workout gear on a chair or a table so it’s out in the open. That way, it will keep the idea of working out at the forefront of your mind.

3.Keep your workouts short

Shear says that when she’s not feeling like doing a long, hard workout, she knows that even 15 to 20 minutes is better than nothing—and that she can still get an intense workout in a shorter timeframe. Sometimes knowing the finish line is so closely in sight is helpful. “So if I am feeling less than motivated, I know it will be over quickly, I will have gotten a solid workout in, and will be feeling great!,” she says.

4.Wash your hair only on days you work out. It is not a joke!

Real life, I only allow myself to wash my hair after working out. So if I don’t for a couple days… I have to face the ridicule of my peers haha. Or my hair gets too tangled from all the baby powder.

5.Have a killer playlist ready to go.

“To motivate myself to work out, I make playlists I know I will want to run to. My go-to running songs are mostly DJs like Swedish House Mafia, Alesso, and Audien, but I never forget the fitness classics, like ‘Run The World (Girls)’ by Beyoncé and ‘Sexy Back’ by Justin Timberlake.” —Emily, 23

6.Set up rewards for when you complete a workout or hit a new goal.

Think of something that will motivate you when the workout gets tough or you don’t want to get off the couch.

Your rewards can be anything that you look forward to, from getting a smoothie or watching your favorite show after your workout to buying a new pair of shoes that you’ve been eyeing.

7.Find a workout buddy

They say time flies by when you’re having fun, and this is especially true if you’re working out with a buddy. It also helps to have a swole mate who will cheer you on throughout your workout. Just when you think you can’t possibly do another burpee, you your pal is there to say you can—and you do.

“A workout buddy can help because it encourages people to make connections with others who share common values and are pursuing similar goals,” says Philip M. Wilson, PhD, associate professor and co-director of the Behavioral Health Sciences Research Lab in the department of kinesiology at Brock University in Ontario, Canada.

8.Surround yourself with motivation.

I hang up motivational pictures on my mirrors, like Kendall Jenner or just good sayings. I also have my goal weight written everywhere — car mirror, refrigerator, calendar, etc. — so it’s a constant reminder to work toward that number.

9.Remember why you started.

I remember all those times I tried clothes on and they didn’t look good because of the extra weight, or the times I wanted to wear shorts and weren’t brave enough. That always gets my ass moving — it’s not about keeping the motivation, it’s about remembering why you started in the first place, and asking if you really want to start all over again because you couldn’t be bothered. —Rosamund Llewelyn

10.Sign up for fitness classes to motivate yourself.

One way to motivate yourself to work out is to put your money on the line. If you sign up for a class you have to pay for even if you don’t attend, you’ll find yourself feeling more inclined to show up

Fitness classes are also a great way to find a supportive community, and you get the benefit of a trainer who can critique your form.
Look for fitness classes that combine cardio and resistance training. Circuit classes and Crossfit may be good options.
Depending on your interests, you could try yoga classes, spin class, kickboxing, or dance lessons.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.self.com, http://www.self.com, http://www.prevention.com, http://www.buzzfeed.com