Torch Calories With This Simple 30-Minute Swim Workout

Swimming is the perfect workout if you want to quickly burn a ton of calories. Need proof? Ask athletes from other sports who become exhausted after only a few lengths of the pool.

There are many reasons swimming is a great workout for the mind and body. For example, it’s the only cardiovascular exercise that works your entire body while putting little to no pressure on your joints.

Don’t worry if you can’t swim much yet. Beginners can still do a good pool workout that provides a lot of health benefits. You can build endurance and lose weight while giving your body the best workout it’s ever had in as little as 30 minutes a day.

Pro Tip: Before you start swimming for exercise, have a qualified coach look at your stroke to ensure proper technique, which prevents overuse injuries. As with all sports: If something is painful, stop.

WARMUP (5–10 MINUTES)

Start your workout slowly to give your muscles an opportunity to warm up. Focus on your technique: long, powerful strokes move you through the water at a steady pace. Depending on your swimming experience, you can either do a longer swim (400–500 yards) or break it up into shorter distances, with rest every few lengths. But make sure to start slow and build your pace throughout, which raises your heart rate and prepares you to swim fast.

KICK (5–7 MINUTES)

A good kick set helps you continue to warm up while also getting your heart rate up. Some swimmers use kickboards, but you can just extend your arms in a streamlined position or kick on your back.

Your kick should start at the hip, not the knees, which means you’re using your entire leg to provide propulsion. Keep your kick narrow and steady. A large up-and-down motion slows you down as it creates drag and reduces the power you generate.

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READ MORE > 6 EXERCISES THAT BURN CALORIES IN OVERDRIVE

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MAIN SET (10–15 MINUTES)

This is the focus of your workout. The set should allow you to maintain a high heart rate over an extended time, which allows you to burn maximum calories. (Compare it to the fat-burning qualities of high-intensity interval training, or HIIT)

Here’s a possible structure to follow:

• Swim two lengths of the pool at a quick pace
• Rest for 5–10 seconds
• Repeat

Let’s say you can do a 50 (two lengths of a standard, 25-yard pool) in 45 seconds. Your interval would be 50–55 seconds, meaning you should get about 10–15 repeats in.

Once you build endurance, you can increase the distance or decrease the interval.

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READ MORE > STRETCHES FOR SWIMMERS | 5-POSE YOGA FIX

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COOL-DOWN (5 MINUTES)

Swim an easy 300 yards, broken up by 50s or 100s. This step is important because your body needs a chance to recover from the main set. Your pace should be like what you did in the warmup, and you should focus on good technique so your body can repeat it more easily when it’s tired.

Want more workouts? U.S. Masters Swimming members have access to daily workouts designed especially for a range of swimmers by a USMS-certified coach.

Want to learn more? Check out USMS’ Masters Swimming 101 article series.

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If You Want to Bust a Plateau, Embrace Failure

They say rules are meant to be broken. Case in point is this fitness rule people say you should never break: Don’t train to failure. Avoid it at all costs. It will wear out your muscles, exhaust your nervous system, make you sore and wreck your recovery for your next workout.

If you’re a novice or ignoring that rule and training to failure all the time, yes, this is true — you’ll slow your progress, create plateaus and ingrain bad technique. But if you’ve been training for awhile, you actually need even more stimulus than before to shock your body into muscle growth. That’s where strategically training to failure can give you awesome benefits. (The key word is “strategically.”)

With a method called AMAP — which stands for “as many as possible” — you have the invitation to push yourself to the max so you can shatter physical or mental barriers. Researchers even found training to failure boosts your HGH and testosterone (for more muscle growth) and activates motor units more than regular methods.

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By stressing your body with a ton of volume and intensity, it responds by shifting into “recovery mode” for repair and growth.

Here are six ways to use AMAP correctly:

1. FOCUS ON GREAT TECHNIQUE

When you aim to fatigue your body with a lot of reps, it’s critical you use excellent form at all times. That way, you train yourself to maintain great movement patterns that don’t break down under stress, which can help you on the field, ice, court, etc.

2. USE SIMPLE EXERCISES

Use AMAP on less complex moves like squats, pushups and rows — not on complicated and technical lifts like Olympic snatches.

3. USE AMAP FOR 3–4 WEEKS AT MOST

AMAP is a serious training method: It fatigues you physically and mentally. Overdo it, and you’ll push your body into overtraining — and risk injury. Use AMAP for a restricted, planned period of time (3–4 weeks, tops) followed by a “deload” week with less intensity and volume.

4. DO AMAP ON YOUR LAST SET, NOT EVERY SET

For example, if you have 3 sets of 10 reps of rows, then do 2 sets of 10 reps normally, and replace your final set with AMAP. If you use AMAP on every set, you’ll burn out too soon and do fewer total reps.

5. KEEP ADJUSTING

AMAP lets you know where you stand. Let’s say, for example, you squat 100 pounds for 8 reps. With AMAP, you’ll probably crank out 10–12, but if you manage to do 18 reps, your weight of 100 pounds was too low to begin with.

6. USE IT FOR “GAINS,” NOT “CUTS”

If you’re using AMAP for a month, you’ll need to eat more than usual. To maximize your results, give your muscles what they need for repair and growth: Drink a protein shake after your workout and eat plenty of whole foods with every meal.

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GEAR UP FOR YOUR NEXT WORKOUT

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7 Ways to Eat Better, Slash Food Waste and Save Money

Globally, we waste about 1.3 million tons of food every year, which equals to about $1 trillion of wasted or lost food. Food waste in the United States is expected to claim about 30 to 40 percent of our entire food supply. On average, American families throw away 25 percent of the food they purchase each year, costing a family of four about $1,365 to $2,275 annually. Water, energy, land, labor and other resources are used to create food that ends up in a landfill, where it generates methane, a potent greenhouse gas.

But food waste is also bad for your wallet. All the money saved by clipping coupons and buying in bulk may be offset by wasting the food you’re working so hard to save money on. Here are some ideas on how to cut down your food waste:

1. PLAN, PLAN, PLAN

Know your menu ahead of time and buy the right quantities. A meal plan and a detailed shopping list helps you buy the right amount of food and know how you’re going to use it, helping to limit how much will spoil before you eat it. Bonus: When people plan meals they tend to eat more healthfully.

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READ MORE > A BEGINNER’S GUIDE TO MEAL PLANNING

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2. KNOW THE SHELF LIFE

While some fruits and vegetables last all week long (such as kale and grapefruit), others spoil in a few days (like ripe avocado and raspberries). Do your research so you know how much to buy and when to plan to eat it.

3. CONSIDER FROZEN

We’re not talking TV dinners here. Many wholesome ingredients, including meat, poultry and fish, are great to buy frozen. While we all want to eat fresh fruits and vegetables, with freshness comes perishability, making them the most commonly wasted food products. Peas and corn are excellent for freezing because they have low water content, making their texture remain more intact when freezing and defrosting. Kale, collards and other greens also freeze well. Frozen berries are a great option in any recipe where the berries get cooked or whirled, such as in your morning oatmeal.

4. KEEP A CLEAN FRIDGE

This is easier when you’re not buying too much in the first place. Make sure to place your leftovers in a highly visible area of your fridge so you know what needs to be eaten and what foods are about to go bad.

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READ MORE > HOW TO SPRING CLEAN YOUR PANTRY

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5. FREEZE EXTRAS & LEFTOVERS

Plenty of foods, including fruits and vegetables, are excellent for freezing and eating later. Soups, casseroles, bread, raw meat or seafood, cooked rice or pasta and butter are the best options for freezing. Many small fruit and vegetable bits are worth freezing for adding to smoothies. These include peeled bananas, sliced avocados, berries, spinach, cauliflower, winter squash and zucchini.

6. USE AS MUCH OF A FOOD AS POSSIBLE

When you think you’re done with an ingredient — think again. The zest of lemons and oranges can make an excellent garnish on salads. Chunks of fruits or vegetables can flavor your next glass of water or be mixed with grains and used to create a stuffing. Bread can be turned into croutons. Watermelon rind can be used in a cole slaw or pickled.

7. TRACK WHAT YOU THROW AWAY

Before you go to the grocery store, make a list of what you’ve tossed. If it’s your third time this month throwing out a particular ingredient, reconsider how much you are purchasing or make more realistic menu plans. Tweaking your grocery list each week maximizes your grocery budget while minimizing food waste.

Following these tips to reduce food waste, save all that hard-earned money and eat better.

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The Truth About Tofu and Dairy Fat | Ask the Dietitian

We’re back again to field another round of questions about nutrition, weight loss and more. Every few weeks, I’ll pick a few to answer in detail. This week’s installment covers a couple controversial foods. Why can’t the experts make up their minds? I’m here to help!

With 9 grams of plant-based protein per serving, tofu packs a filling, satisfying and nutrient-dense punch. Ounce per ounce, it has more iron and calcium than beef, half the calories (fewer than chicken, too) and zero cholesterol.

Soybeans — the base from which tofu is made — have a controversial reputation and have been the subject of numerous medical studies during the past decade. Soybeans contain high levels of phytoestrogens, a plant compound that (as its name implies) contains qualities that resemble estrogen, a hormone linked to breast cancer. None of the evidence around soy consumption and breast cancer shows any direct links — most, in fact, says otherwise, according to the Susan G. Komen Breast Cancer Foundation. Several studies suggest soy is linked to lower breast cancer risk, lower levels of inflammation and can also help with weight control — a key factor in breast cancer risk.

There’s no reason to eliminate tofu from your diet — in fact, research supports including more. It’s versatile in the kitchen — delicious hot or cold, seared or baked — especially when drizzled with soy sauce and sesame oil or sweet chili sauce.

A lot of tofu is genetically modified — about 93% — so look for organic varieties, which aren’t genetically altered, and readily available in most supermarkets. An added bonus: Tofu is budget-friendly, quick cooking and keeps well in the refrigerator for those nights when you need to pull a healthy dinner together in a pinch.

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More and more science is leading us to believe dairy fat, when eaten as part of a healthy diet, can actually help you lose weight. A recent review published in the European Journal of Nutrition reported lower body weights, less weight gain and a lower risk for obesity among full-fat dairy eaters. Another study, published in the American Journal of Nutrition, found that, in a group of more than 18,000 women, those who consumed more higher-fat and whole-milk dairy products had a lower risk of being overweight.

Fuller-fat yogurts, cheeses and milks are thicker, creamier and more satisfying than the fat-free versions. They’re less processed, have a cleaner ingredient profile, are rich in protein, calcium and — most important — they taste better and keep you full longer. Yogurt, kefir and cultured cheeses contain gut-friendly probiotics, which have been linked to a number of healthy benefits. Unless dairy disagrees with you (a number of Americans are intolerant), there’s no reason not to reach for that 2% or whole milk yogurt over fat-free.

But don’t go indulging too far with the butter and heavy cream. Some dairy contains a high percentage of saturated fat, added sugars and little to no fiber (which also plays an important role in maintaining a healthy weight). Bottom line: It’s OK to skip the skim, as existing research supports higher-fat dairy. Just be sure to read labels, limit high-sugar ice cream treats and buy plain yogurt, milk and kefir with no added sugars.

Got another burning question for me? Keep them coming! Ask away in the comment section below, and keep up with the MyFitnessPal Facebook page for more opportunities to Ask the Dietitian.

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Unbundled Spring Rolls with Raspberry Ginger Sauce | Recipe

Fresh spring rolls are deconstructed and reimagined as fresh summer bowls in this recipe from Clean Eating. Make an easy raspberry ginger sauce, then drizzle it over lean grilled chicken, glass noodles and crunchy veggies. Serve as a light lunch or dinner.

Unbundled Spring Rolls with Raspberry Ginger Sauce

Ingredients

• 5 ounces glass noodles (such as mung bean noodles) or brown rice vermicelli
• 2 boneless, skinless chicken breasts (about 1 pound total)
• 1/2 teaspoon sea salt
• 1/2 teaspoon paprika
• Ground black pepper, to taste
• 1–2 large avocados, peeled, pitted and thinly sliced
• 2 cups red cabbage, shredded
• 2 cups carrots, grated or shredded
• 1/2 cup fresh cilantro leaves

Raspberry Ginger Sauce

• 2 cups raspberries (can use frozen, defrosted)
• 1/2 cup rice vinegar
• 1/4 cup unpasteurized organic white miso
• 1/4 cup olive oil
• 1 tablespoon raw honey
• 2 teaspoons ginger, peeled and finely grated
• 1–2 teaspoons Sriracha, optional

Directions

Cook noodles according to package directions and drain.

Heat grill pan to medium-high. Season chicken with paprika, salt and pepper. Grill until cooked through, 4–6 minutes per side. Set aside until cool enough to handle, then cut into 1-inch slices.

Meanwhile, prepare raspberry ginger sauce: In a blender, purée all ingredients plus 1 tablespoon water to desired consistency.

Divide noodles, chicken, cucumbers, avocado, cabbage, carrots and cilantro among bowls. Drizzle with sauce.

Nutrition Information

Serves: 6 |  Serving Size: 1/6 of recipe

Per serving: Calories: 428; Total Fat: 20g; Saturated Fat: 2g; Monounsaturated Fat: 14g; Cholesterol: 42mg; Sodium: 600mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 12g; Protein: 19g

Nutrition Bonus: Potassium: 416mg; Iron: 14%; Vitamin A: 154%; Vitamin C: 59%; Calcium: 8%

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Racing the States and 19 Other Non-Scale Victories by MyFitnessPal Users

Our MyFitnessPal community is filled with motivated users achieving all kinds of fitness goals. Weight loss is just the tip of the iceberg. From walkers and runners to gym-goers, bikers, hikers and kayakers, MyFitnessPal users are an adventurous bunch. Here are some of our favorite non-scale victories you shared on the MyFitnessPal Facebook page:

1. Recovering from a long-term injury like a champion

2. Getting back into running and as fit as “high-school you”

3. Resisting a coworker’s evil attempt to give you cupcakes (just kidding!)

4. Sticking to your fitness plan and being proud

5. Keeping up with workouts away from home

6. Running straight across the U.S.

7. Making big-time gains at the gym

8. Filling your calendar with fun, challenging workouts

9. Pushing aside excuses and getting back into a running routine

10. Abs! There’s no better reward

11. Working through cravings with healthy swaps

12. Biking 193 miles, injury free

13: Dropping sizes and staying determined

14. Accomplishing more than you thought possible

15. Swimming your way to success

16. Coming back strong after a setback

17. Feeling more fit and healthy in daily life

18. Knowing a healthy lifestyle includes feeling good about your body (and eating an extra piece of birthday cake!)

19. Training for a century ride and keeping up with strength training

20. Staying right on track — you’re on your way, Kathleen!

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Grilled Shrimp & Cucumber Gazpacho | Recipe

Cool cucumber soup meets sizzling grilled shrimp in this summery recipe. This chilled soup combines the delicate flavor of cucumbers with silky tofu, zesty limes and fresh herbs. The addition of grilled shrimp takes the protein quotient to a whopping 33 grams.

Grilled Shrimp & Cucumber Gazpacho

Ingredients

• 1/4 cup sesame seeds
• 2 cucumbers, seeded and chopped (4 cups)
• 1/2 sweet onion, chopped (3/4 cups)
• 1 small garlic clove, peeled
• 1/4 cup Italian parsley leaves
• 1/4 cup (2 ounces) soft silken tofu
• 1/4 cup olive oil, divided
• 3 tablespoons lime juice
• 1 tablespoon sherry vinegar or white-wine vinegar
• 3/4 teaspoon salt, divided
• 1/2 teaspoon white pepper
• 1 pound shrimp, peeled and deveined
• 1 teaspoon smoked paprika
• 8 (6-inch) bamboo skewers, soaked in cool water for 1 hour

Directions

Toast sesame seeds in a small, dry saute pan over medium-low heat, stirring occasionally, until nutty-smelling and golden brown, about 3 minutes.

In a blender, combine cucumbers, onions, garlic, parsley, tofu, 3 tablespoons of oil, lime juice and vinegar. Blend until smooth. Season the gazpacho with 1/2 teaspoon of salt and white pepper and chill until needed.

Preheat a grill or grill pan over medium-high heat. Clean and oil the grill. Toss the shrimp with the remaining olive oil, paprika and 1/4 teaspoon salt. Thread the shrimp onto the prepared skewers. Grill skewers until the shrimp are pink and opaque white throughout, about 3 minutes per side.

Pour the soup into four shallow soup bowls and balance the skewers on the edge of the bowls. Sprinkle with toasted sesame seeds. Serve immediately.

Note: The soup can be made up to one day ahead. Whisk to re-incorporate ingredients before serving.

Nutrition Information

Serves: 4 |  Serving Size: 1 cup soup and about 10 shrimp

Per serving: Calories: 318; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 12g; Cholesterol: 183mg; Sodium: 572mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 5g; Protein: 33g

Nutrition Bonus: Potassium: 643mg; Iron: 16%; Vitamin A: 11%; Vitamin C: 20%; Calcium: 20%

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