Other Fitness

How Many Calories Do You Burn While Sleeping? Burn calories while you sleep! It sounds like a bogus claim designed to rope you into the latest quick-fix diet program. However, the concept of burning calories while sleeping isn’t sensationalism — it’s science. You do burn calories while sleeping. Quite a few, actually. But before you trade in your yoga mat for a cot, there are a few things you should know. How Many Calories Do You Burn Sleeping? So, just how many calories do you burn sleeping? As with so many questions related to weight loss and metabolism, the answer is: “It depends.” Each of us has a unique basal metabolic rate (BMR), or resting metabolic rate. “Basal metabolic rate is the minimum amount of energy, or calories, expended that is compatible with sustaining life,” says Danielle Gaffen, MS, RDN. “An individual’s BMR reflects the amount of energy used during 24 hours while physically and mentally at rest.” BMR encompasses basic bodily functions, like breathing and blood circulation. It’s determined by factors including weight, height, body composition, age, biological sex, and activity levels. Essentially, BMR is your calorie-burning baseline that accounts for approximately 60 percent of your total energy expenditure, with the remaining 40 percent coming from digesting food, performing everyday activities, and exercising. If you want to know how many calories you burn sleeping, look to your BMR. How Do You Calculate How Many Calories You Burn During Sleep? Calculating how many calories you burn sleeping is a matter of multiplying your BMR by the number of hours you’re asleep. Gaffen explains that the most accurate method for determining your BMR is through direct or indirect calorimetry, a technique that measures the subject’s heat production or gas exchange. Calorimetry, however, requires expensive equipment and is typically difficult to access. In working with her clients, Gaffen uses the Mifflin-St. Jeor equation, which according to one study, typically calculates BMR to within 10 percent of the measured value. The calculations for men and women are as follows: Men: 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) + 5 Women: 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) – 161 Want to know how many calories you burn in a full 24 hours? “There are online calculators that you can use to estimate the number of calories your body burns in a day,” Gaffen says. “These calculators take into account your current weight, sex, age, height, and physical activity level.” She recommends Body Weight Planner from National Institutes of Health and Get Your MyPlate Plan, a widget on the USDA’s MyPlate website. Although these calculators exist, a dietitian would be your best and most accurate resource for determining your BMR. Can You Influence How Many Calories You Burn Sleeping? Many of the factors that determine your BMR and, therefore, how many calories you burn sleeping are beyond your control. It’s possible to elicit a minor boost by gaining muscle mass, as one pound of muscle burns more calories than one pound of fat. While muscle is more metabolically active than fat, research suggests that gaining muscle mass likely won’t significantly affect calorie burn. In one study, previously sedentary women who participated in six weeks of resistance training experienced a significant increase in their BMR. Yet, despite the bump, none of the women lost weight or saw a remarkable change in their body composition. If your goal is to burn more calories over the course of a day, your best bet is to focus on what you do when you’re awake. Exercise regularly and strive to be more consistently physically active overall, even when you’re not technically working out. Run errands on foot, take the stairs, or swap a sit-down conference call for a walking meeting. Does Eating Before Sleep Affect Calories Burned at Night? Simply digesting food burns calories, so eating at any time — including bedtime — will cause a temporary boost in energy expenditure. But late-night meals probably won’t bolster (or, for that matter, sabotage) any weight-loss goals. “It appears that what matters most in humans is how much you eat, as opposed to the time you eat,” Gaffen says. An apple contains the same amount of calories, whether you eat it for breakfast or a midnight snack. However, the time of day can impact your behaviors around food. “It is common to mindlessly snack in the evenings when relaxing or watching TV,” Gaffen says. “This habit can lead to consuming more calories, which can lead to weight gain. So if you’re reaching for a snack in the evening, just try to stay mindful of snack choices and portion sizes.” The post How Many Calories Do You Burn While Sleeping? appeared first on BODi. Burn calories while you sleep! It sounds like a bogus claim designed to rope you into the latest quick-fix diet program. However, the concept of burning calories while sleeping isn’t sensationalism — it’s science. You do burn calories while sleeping. Quite a few, actually. But before you trade in your yoga mat for a cot, […] The post How Many Calories Do You Burn While Sleeping? appeared first on BODi. Kayne Toyosato{authorlink}https://www.bodi.com/blog/how-many-calories-do-you-burn-sleepingBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

What Is the Most Inspirational Fit Female Physique In Cinema? Demi Moore underwent Navy SEALs training for GI Jane. Lupita Nyong’o swam with dumbbells in preparation for Black Panther. Natalie Portman spent 10 months bulking up for Thor: Love and Thunder. But there’s one cinematic transformation that, more than 30 years later, still rules them all. This is our vote: Linda Hamilton as Sara Connor in Terminator 2. Yes, we believe the most memorable and talked-about female fit physique from a movie is Linda Hamilton’s ripped depiction as Sarah Connor in Terminator 2: Judgment Day (1991). Her transformation for the role set a new standard for women in action roles. Her portrayal of Sarah Connor showcased a ripped, muscular, and truly fit physique that was both real and inspirational, resonating with audiences and influencing the fitness habits of women across the world. What made her physique in Terminator 2 so memorable? 1. Training and Transformation Hamilton underwent rigorous training to achieve her fit physique, including weightlifting, cardio, and martial arts, under the guidance of personal trainer Anthony Cortes. 2. Cultural Impact Her portrayal of Sarah Connor challenged traditional gender roles in action movies, paving the way for strong and physically powerful female characters. The role became iconic, with Sarah Connor often cited as a benchmark for fitness and strength in cinema for men and women. 3. Visual Impact Hamilton’s appearance was a stark contrast to the typical portrayals of women in films at the time, making it a standout performance. Just seeing her do pull-ups in the film became shockingly emblematic of her fitness and work ethic. Linda Hamilton’s depiction of Sarah Connor remains the defining example of a fit female physique in film, leaving a lasting impression on both the industry and audiences. But maybe we missed one that you would put ahead of Hamilton’s performance? Let us know! TriStar Pictures, Inc. The post What Is the Most Inspirational Fit Female Physique In Cinema? appeared first on BODi. Demi Moore underwent Navy SEALs training for GI Jane. Lupita Nyong’o swam with dumbbells in preparation for Black Panther. Natalie Portman spent 10 months bulking up for Thor: Love and Thunder. But there’s one cinematic transformation that, more than 30 years later, still rules them all. This is our vote: Linda Hamilton as Sara Connor […] The post What Is the Most Inspirational Fit Female Physique In Cinema? appeared first on BODi. BODi{authorlink}https://www.beachbodyondemand.com/blog/fittest-female-physique-moviesBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

What It’s Like to Take a Barre Class Among the fitness trends I’ve been eager to try, barre class ranked high on the list. The ballet-inspired workout has gained a massive following in recent years, with its main claim to fame being the ability to strengthen and sculpt your muscles to dancer status. The promise of developing dancer-like anything was motivation enough for me to check it out, so I signed up for an introductory barre class to see what all the hype was about. Here’s what I learned, and what you need to know if you want to try a barre workout for yourself. What Is Barre? Barre is a full-body, low-impact workout that combines moves from yoga, Pilates, and ballet. There are several different variations of barre workouts today, but all modern barre classes — such as Xtend Barre — have roots in the Lotte Berk method, says Stephanie Saunders, BODi’s vice president of fitness programming. A traditional barre class incorporates moves designed to both strengthen and stretch your muscles, including your arms, abs, glutes, and legs, while often improving your cardio. You use light weights (one to five pounds) during the arm strengthening portion of the class, but most exercises rely on bodyweight resistance alone. And of course, around the perimeter of the room is a ballet barre, which you lean against or grip as you perform the moves. During my first class, we alternated between compound movements (like sumo squats) and isometric holds combined with micro movements. One of the most difficult moves for me? A version of glute lifts that targeted the hamstrings. Imagine lying on your back with your feet pressed against the bar and your hips lifted, then moving your hips up and down just one inch at a time — for several minutes. To someone watching, these small, controlled movements might look easy, but they’re incredibly challenging. My muscles were on fire and shaking in every hold, and I’d occasionally have to pull out of the moves for a quick break before I could resume my posture. This — the tiny, high-rep movements and subsequent burning and shaking — is the essence of barre workouts. Isometric contraction helps build strength, especially in the core, and muscular endurance, Saunders explains, while also improving your stabilization. Plus, moves like this “can take pressure out of the joints as they are moving through a limited range of motion,” she adds. Is Barre Class Good for Weight Loss? A barre class that incorporates cardio can burn calories and help with weight loss. For example, Xtend Barre is programmed around 30-minute cardio mixes of Pilates and ballet barre workouts that work your entire body while getting your heart rate up. And because barre classes don’t require any heavy lifting or fast movements, they’re a great option for people who want to improve their strength while doing a low-impact, full-body workout. When I first heard about barre workouts, I assumed I wouldn’t be qualified given my poor flexibility and limited experience with ballet (read: one recital when I was five). But you don’t need dance experience to participate. In fact, there’s no barrier to entry in terms of age or fitness level. All it takes is a willingness to sweat and work through the burn. What Do I Wear to Barre? Form-fitting yoga clothes are the easiest and most comfortable to move around in. Plus, the tighter your clothes are, the easier it is for your instructor (or you!) to see your posture and correct it if necessary. As for shoes? Ditch ’em. Most people go barefoot during barre, but if you’re doing barre on a wood floor, you’ll want to snag a pair of grip socks to wear since regular socks will slide too much. How to Get the Most Out of a Barre Class Barre workouts can help tone your muscles, improve your posture and stability, and ramp up your muscular endurance. However, if you’re looking to pack on serious muscle, you’ll need to supplement your barre workouts with weightlifting and other types of strength training. And of course, cultivating other good habits, like getting adequate sleep, eating well, and prioritizing recovery, will play a major role in your overall health and fitness. Final Thoughts My first barre class lived up to the hype. It kicked my butt, worked muscles I forgot I even had, and served as an excellent break from the high-impact runs I typically do. Plus, it was a nice reminder that bigger and faster isn’t always better. I moved through the exercises at a slower, more deliberate pace. The freedom to take my time and be intentional with my movements allowed me to tune into my body and pay close attention to the muscles I was working. The post What It’s Like to Take a Barre Class appeared first on BODi. Among the fitness trends I’ve been eager to try, barre class ranked high on the list. The ballet-inspired workout has gained a massive following in recent years, with its main claim to fame being the ability to strengthen and sculpt your muscles to dancer status. The promise of developing dancer-like anything was motivation enough for me to […] The post What It’s Like to Take a Barre Class appeared first on BODi. Kayne Toyosato{authorlink}https://www.beachbodyondemand.com/blog/barre-classBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

Suns Out, Guns Out: The 6 Coolest Outdoor Gyms Around the World What could be better than a blood-pumping, heart-racing, endorphin-crushing workout? One with a sweet view. Outdoor gyms are becoming a more popular option amongst the active crowd who still wants to get their swole on in the sun. Whether it’s on a white sandy beach, overlooking a mountain range, or simply a stop at the park on your way to work, outdoor gyms can be an affordable, convenient, and social way to get in a daily strength or sweat sesh. Here are six outdoor exercise spots to get active, socialize with your neighbors, and look at pretty sunsets while getting ripped! 1. Muscle Beach (Venice, CA)   View this post on Instagram   A post shared by Maciej Szopa Photography (@maciej.szopa.photography) on Jun 25, 2019 at 6:49am PDT Right along the famous Venice Boardwalk in California, you’ll find the iconic Muscle Beach, the once home gym of Arnold Schwarzenegger. Here, you’ll find burly dudes and fit femmes working up a steamy sweat at this outdoor weight room that comes complete with plenty of machines and free weights. They often host figure and bikini competitions, and other events like arm wrestling challenges, and don’t forget to check out the Muscle Beach Walk of Fame! Pricing: Day pass is $10, week pass is $50, 1 year membership is $200.Hours: Monday – Saturday: 8 AM – 5 PM, Sunday: 12 PM – 4 PM 2. Tulum Jungle Gym (Tulum, Mexico)   View this post on Instagram   A post shared by Tulum Jungle Gym Pueblo (@tulumjunglegympueblo) Dubbed a “real life Flintstone gym,” this award-winning outdoor gym uses equipment entirely made of wood, bamboo, and stone. With a creative layout set on white sand beach and a beautiful Caribbean Sea backdrop, you’ll love taking one of their specialized classes or building your bis  at this outside gym. Access it through the Ahau Hotel, or stop here as you stroll along the beach. Pricing: Day Pass: $35; Week Pass: $140Open Access Hours:  Mon – Sun: 9 AM – 5 PM 3. Academia do Arpoador (Rio De Janeiro, Brazil)   View this post on Instagram   A post shared by Academia do Arpoador (@academiadoarpoador) This Brazilian outdoor gym is located on the eastern end of Ipanema Beach, which offers incredible views of both the mountains and the city — not to mention the ocean. The equipment is free to use, made from recycled materials, and open to the public. Maintained and managed by local volunteers, Academia do Arpoador is meant to foster a welcoming environment while encouraging an active lifestyle. Pricing: Free!Hours: 24/7 4. VITAL Climbing Gym (Brooklyn, New York)   View this post on Instagram   A post shared by Bouldering & Fitness Gym (@vitalbrooklyn) Providing open-air climbing with a breathtaking view of New York’s skyline, VITAL Climbing Gym is a bouldering sanctuary. Whether you’re a first-time climber or a seasoned chalk junkie, this gym provides all the essentials. Complete with diverse climbing walls, a full weight-training area with cardio machines, and a rooftop sauna for good measure, this gym is a must-see for boulder enthusiasts. Pricing: Day pass: $35; $145 per month for membershipHours: Mon – Thurs: 9 AM – 11 PM, Fri – Sun: 9 AM – 10 PM, 24/7 for members 5. National Fitness Campaign Court (Various Cities)   View this post on Instagram   A post shared by National Fitness Campaign (@natfitcampaign) The National Fitness Campaign is on a mission: Bring public fitness access to more than 1,000 cities. Their gorgeous outdoor gym features a “seven movements in seven minutes” program that you can easily follow to work your whole body. The circuit training system is complete with shock-resistant sports flooring, and offers routines that are suitable for all ages and fitness levels. It’s free, always open, and located in cities across the U.S! Check to see if there’s one near you. Pricing: Free!Hours: 24/7 6. Tiger Muay Thai (Phuket, Thailand) If you’re looking to improve your MMA game, you’ll love this open-air Muay Thai gym in Phuket, Thailand. The gym comes complete with punching bags and plenty of weights to help anyone become fighting fit. It also offers a weight room and classes such as yoga, kickboxing, and Brazilian jiu jitzu to appease athletes of all types. There are several packages based on interests, levels, and budget, so pricing varies; you can even stay at one of their many villas to make it an all-inclusive fitness experience! If you’re in Phuket and want to learn to kick butt like a MMA fighter, check here to find the right package for you. Pricing: Varies. 500 THB [$14 USD] (single class) to 134,500+ [$3,763 USD] THB (VIP training)Hours: Mon – Fri: 6 AM – 7 PM, Sat: 7 AM – 6 PM The post Suns Out, Guns Out: The 6 Coolest Outdoor Gyms Around the World appeared first on BODi. What could be better than a blood-pumping, heart-racing, endorphin-crushing workout? One with a sweet view. Outdoor gyms are becoming a more popular option amongst the active crowd who still wants to get their swole on in the sun. Whether it’s on a white sandy beach, overlooking a mountain range, or simply a stop at the […] The post Suns Out, Guns Out: The 6 Coolest Outdoor Gyms Around the World appeared first on BODi. Chelsea Frank{authorlink}https://www.beachbodyondemand.com/blog/best-outdoor-gymsBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png