Ok, so like, did anyone see this fight card? Because, wow.

http://www.ufc.com/event/UFC134/results

Train hard everyone!

Your skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless.
Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).

Step away from the nuts
Especially if they’re in a big bowl. The bigger the serving bowl, the more you’ll eat, Cornell University researchers say.
Nuts have heart-healthy fats, but they’re also high in calories: 1 handful (about 1 ounce) of oil-roasted mixed nuts has 175 calories; 3 handfuls have 525. Cut out nuts altogether and save more than 500 calories.
Can’t resist ’em? Eat pistachios: 2 handfuls are just 159 calories, and the shelling will slow down your munching.

Don’t eat in front of the TV
You’ll eat up to 288 calories more, according to research from the University of Massachusetts.
Instead, eat at the table, and trade 1 hour of TV for a casual walk. Together, that’s 527 calories burned.

Limit Salad Toppings
A big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons, and vinaigrettes can add lots of calories.
Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms), and using half the dressing.

Use Smaller Plates
Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25% less—and save up to 500 calories.
You won’t feel any less full, either, researchers say.

Count your chips and crackers
No, you can’t eat your snacks from a large bag or box because it’s waaaay too tempting to eat until the bag is empty. (Remember Oprah’s blue corn–tortilla chip confession?)
A chip-bender to the bottom of a 9-ounce bag is 1,260 calories sans the dip. So stick to 1 serving, about 15 chips—that’s 140 calories—or pick up some 100-calorie snack packs and save 1,120 calories.

Serve and Sit
Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds.
Cut hundreds of calories by filling plates before bringing them to the table; leave serving dishes in the kitchen, too.

Skinny up Cocktails
Syrups, sour mix, sugary fruit juices, and creamy additions turn drinks into desserts: an indulgent Mudslide can have more than 800 calories.
Order drinks mixed with club soda, tonic water, cranberry juice, or a squeeze of citrus; or try distilled liquors on the rocks. You’ll save up to 800 calories.

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Last week we did a live chat on Twitter (using the hashtag #AskCheryl) during The Biggest Loser. Several people wondered about healthy high-protein snacks. These chats have been valuable in showing me the types of information that you’re looking for, and I hope that you’ll join us on Twitter again this Tuesday (April 5th) during The Biggest Loser at 8:00 p.m. EST.

I’m happy to see so many people asking for healthy snacks. Snacking, in general, is underrated as a weight-loss tool.

When we are trying to lose weight, the temptation is to eat less, but, in fact, the smart strategy is to eat more – well, more often, actually. Eating small snacks at regular intervals prevents you from becoming famished at any point during the day. It’s when we are “starving” that we are most likely to reach for unhealthy foods and overeat.

The same goes for when we come in from a workout. The temptation is to raid the fridge or cabinets. Snacking at intervals before (and even during) exercise prevents this. Eating regular, small portions keeps your blood sugar stable and helps your body to recognize hunger cues. And of course, no matter how often or infrequently you eat, the name of the game is making the right choices. I discuss this issue in more detail in my upcoming book “Flavor First,” which is also chock full of prepare-ahead snacks and appetizers that you can make at home.

Below are six quick and healthy high-protein snacks that will keep you on the right track. Each is near 150 calories and provides more than 10 grams of protein.

Good Eggs: “Deviled Eggs” – 3 hard boiled egg halves, whites only, each half filled with 1 tablespoon hummus (140 calories, 10 grams protein)

Green Gobbling: 2/3 cup edamame in the shell (158 calories, 13 grams protein)

String Theory: 1 low-fat mozzarella cheese stick and 1 large fresh orange (140 calories, 10 grams protein)

Rye Society: 2 Wasa Rye Crackers and 2-1/2 ounces lox (smoked salmon) (150 calories, 14 grams protein)

Gobble, Gobble: Half a turkey sandwich – 1 slice whole grain bread with 1 ounce turkey, 1 slice low-fat Swiss cheese, lettuce, tomato and 2 teaspoons mustard (150 calories, 14 grams protein)

Greece-y Spoon: 2/3 cup non-fat Greek yogurt plus 1/2 cup blueberries and 1 tablespoon almonds (150 calories, 15 grams protein)

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Maintaining Muscle

So, maintaining your muscles isn’t just an exercise in vanity. It’s about staying fit, vital, independent and free of disease. Best of all, you have a lot of control over your muscle mass and strength – more than you realize. Experts have seen that declining muscle isn’t just an unpreventable fact of aging. In large part it’s due to lack of use. Still, even people in their 90s can show impressive strength gains with exercise. Most women – whether young, boomers or seniors – are in a prime position to prevent the serious consequences of muscle loss.

As you age, a number of changes occur in your skeletal muscles, which are the ones that move your arms, your legs and the rest of your body. You lose muscle mass – you simply have less of the stuff. Your nervous system becomes less efficient at prompting your muscles to move. Fat and connective tissue start developing within your muscles, leaving less muscle tissue to contract to move your body.
However, it’s worth repeating: Although hormonal processes cause some muscle changes over the course of your life, shrinking muscle mass and decreasing strength aren’t caused by age alone. Here are some of the factors that contribute to declining muscles as you venture into your later years.

Lack of use. Your body is designed to move, and lack of movement is a significant factor in muscle decline. Studies have shown that even young people’s muscle mass and strength quickly deteriorate when they’re confined to bed rest. And research has found that older men and women who are less active have less muscle mass and more disability. Conversely, training programs of just a few months in duration have been shown to significantly increase older people’s strength. Even frail people who’ve already passed their 90th birthday can add muscle mass and strength. And if you can improve your muscles’ capability deep into your 90s, there’s no excuse for slacking off now whether you’re 30-, 50- or 70-something!

Insufficient protein. The current RDA (Recommended Daily Allowance) for protein – the amount that people are supposed to get each day – is 0.8 grams per kilogram of body weight for adults. So if you weigh 130 pounds (59 kilograms), you need 47 grams of protein daily. I recommend that 30 percent of your daily calories come from lean protein (with 45 percent from complex carbs and 25 percent from good fats).This is a little higher than the RDA, but you will be exercising and building muscle as a part of the Biggest Loser plan. Experts are discovering that many older people aren’t getting enough protein in their diets… and that the 0.8 grams per kilogram recommendation may not be enough in the first place. Whether or not your goal is weight loss, if you’re trying to build muscle (and burn fat), it’s crucial that your protein needs are being met. Individual protein recommendations vary per person, depending on weight and body composition. If you have any health conditions, such as kidney disease, that may affect your protein requirements, consult with your medical provider to determine your personal protein requirement.

Hormonal changes. Women – if you’re on hormone replacement therapy (HRT), you’ve probably learned firsthand that extra estrogen can cause a weight gain in fat, not muscle. Discuss the estrogen and progesterone balance of your HRT with your doctor, and be sure to stay on top of your exercise routine, even if that means consulting a personal trainer to get you started.

Next week I’ll continue with ways to measure (and build!) your muscle.

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This time against the last allowed Speedo fighting shorts of that type ever to be allowed in the UFC! (worn by Dennis Hallman in UFC 133)

Cage Fitness is proud to be represented by Brian Ebersole and congratulates him on his unexpected “Thank you for getting those trunks off tv as soon as possible”¹ $70,000 bonus from Dana White.

¹Source

What do muscle mass and strength have to do with how well we age?
After 30, your muscle mass dwindles some three to eight percent each decade. Once you hit 60, these losses accelerate even more quickly. The consequences are far more serious than a change in your appearance. Declining muscle mass doesn’t simply mean your shoulders are less toned or you can’t achieve the same results in sports that you did as a teenager. These muscle changes have implications that are much bigger than your new pant size. The effects are serious and far-reaching. They determine how healthy and active you’ll remain for the rest of your life.

Decreased muscle mass means you’ll burn far fewer calories. If you take in the same amount that you did when you were younger, you’ll start accumulating body fat. Your muscles require a lot of calories to maintain: Think of them as a bunch of high-strung, active family members visiting your home. They’re always up, moving around. As a result, they’re hungry and require a lot of food.

Imagine that these demanding visitors gradually leave, one by one, and the remaining folks start lying on the couch. This is like your muscles becoming smaller and weaker. These relaxed visitors don’t need as much food, but you keep buying the same amount of groceries that you bought when you had a big group of active guests. This is like eating the same amount of calories you did when you had more muscle. Gradually, your cupboards and refrigerator overflow with unused food. This is like storing up fat from those unnecessary calories.

Even if your body weight stays the same, less of your weight is from muscle and more is from fat. That’s because calories are stored (as fat) when there is less muscle to burn them. More fat equals less calorie-burning muscle. Internally, the extra fat increases your risk of diabetes, stroke and some cancers. Externally, your body shape changes as muscle morphs to fat. This means bigger jeans and fewer fitted tops.

Also, the strength of your muscles is related to the strength of your bones. Women are likely more focused on keeping their bones dense and strong than on maintaining their muscles, because the medical establishment, society and the media have put more focus on preventing osteoporosis. However, when your muscles are weak, your bones are more likely to be weak. Exercise that helps your muscles helps your bones, too.

Declining muscle mass and strength also mean you’ll be less likely to get around in your later years. Being able to move freely is a crucial component of healthy aging. Whether it’s continuing your workout schedule at the gym, carrying groceries, cleaning your home, getting in and out of a chair or stepping in and out of your shower, your ability to do these activities helps determine your independence.

Finally, shrinking muscles may grow less responsive to insulin. Your muscles are avid consumers of glucose, or blood sugar, but they need to use the hormone insulin so the blood sugar can enter their cells. When they become insulin resistant, the sugar can’t enter. This puts you at greater risk for type 2 diabetes, which in turn raises your risk of heart disease, stroke and, perhaps, Alzheimer’s.

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6. File it If you’re overwhelmed or having problems with memory or clarity, set aside a half day to organize your paperwork. It may take a few sessions to find your way, but putting everything in its place will clear your office space as well as your head. Set aside at least an hour a week to stay on top of it from now on so it won’t topple you. With your home and your things organized, it will be easier to keep your thinking on track.

7. A separate peace Set aside 20 minutes each day to pray, meditate, or do yoga or deep breathing exercises. It seems so basic, but few people actually set aside time to think/reflect/renew. Fill your heart and your mind with positive thoughts and energy.

8. Sleep it off Getting enough sleep is underrated – it’s a top anti-ager. Be disciplined and treat yourself to this luxury, whether it’s napping during the day or going to bed earlier. Lack of sleep taxes your body from head to toe – and it shows.

9. Intensify it By adding intense “intervals” in your aerobic sessions, you can really burn fat and rev up your metabolism. For example, jog for four minutes, run fast for the fifth minute, then go back to jogging, and repeat over and over. Your body will work harder and burn more fat. When you fall into a comfortable exercise routine, your metabolism slacks off, so keep it interesting and supercharged.

10. Sign up Become a lifelong learner. Whether it’s history, cooking or Japanese paper folding, keeping your mind active not only makes you more attractive, but gives your brain the same type of workout that your body is now enjoying.

Think young to stay young!

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