TresSugar

You Asked: Will Going Vegan Help Me Lose Weight?

Jenny Sugar — Mon, 06 Jun 2011 12:44:36 PDT

Dear Fit,
I'm in my best friend's wedding in the Fall. I'm embarrassed to admit it, but I just got the dress I ordered several months ago, and it doesn't fit. I guess I really haven't been exercising and have been eating whatever I want, and the proof is in the fact that the strapless number is inches away from being able to zip up. I refuse to order another larger sized dress, and I have three months to lose weight. I've heard a lot about people dropping pounds from eating a vegan diet. If I go vegan this Summer, will I be able to fit into that dress?
- Mortified Maid-of-Honor

I can totally relate. I ballooned right before my brother's wedding, and I was devastated when the seamstress tried to stuff my back into a too-small dress. I know you want to lose the weight as quickly and as safely as possible, so keep reading to find out if going vegan is the way to go.

You Asked: Gardening and Back Pain

Susi May — Sat, 21 May 2011 02:53:53 PDT

Hi Fit!
I've been going to the gym regularly for some time now. I do cardio and some strength training and I thought I was fit. Then I started a part-time job gardening. Now I'm wrangling hoses, hauling wheelbarrows and plants all over the place, digging, and squatting while weeding and planting. It is kicking my ass. Yesterday my back was just killing me after just three hours of planting fifty pots and hauling mulch. Good news is I have actually lost five pounds since I started this job, but do you have any suggestions for relieving that back pain issue?
- Green Thumb, Bad Back

I feel your pain, literally. Gardening is hard work and can really do a doozy on your spine. I recently did an entire Pilates session with a gardener dealing with back pain and will share my tips with you when you continue reading.

Bacne: An Unpleasant Side Effect of Working Out

FitSugar — Tue, 18 Jan 2011 03:05:38 PST

Hey FitSugar,
This is so embarrassing, but I've been training for a half marathon and as my weekly mileage increases I've started to develop terrible breakouts all over my back especially around my bra line. Does anyone have any suggestions for preventing this?
- Baby Got Bacne

I hear ya! Working out is sweaty business. Which is great for detoxing your body, but all that perspiration can be hard on your skin. My best piece of advice on preventing bacne is also the easiest to follow: take off those sweaty clothes immediately after a run and shower right away. Drink your recovery drink in the shower if you must. Now if you are already shedding your wet running togs and still feel plagued by acne here are a few new tricks to try.

Make sure your bra and shirt are made of fabric that wicks the sweat away from your body - cotton is not your friend. In cooler months, I like to wear a thin merino wool shirt on my runs, which naturally wicks the sweat away.
If your routine includes cardio followed by strength training, change your shirt and bra between activities. This may sound like a pain but can really help. If you have a chance, wipe or rinse (much more complicated mid-workout) your back before putting on fresh clothes. This mid-workout break might not only save your skin, it could help you burn more fat.
Use a scrub that contains acne fighting salicylic acid like ACNEdote by Alba Botanical. Use a scrub brush so you can reach all parts of your back, but don't scrub so aggressively that you aggravate the skin even more.
Try over the counter acne medication. The skin on your back is tougher than the skin on your face. After showering try glycolic or alpha hydroxy lotion of about eight or 10 percent strength. Or try 10 percent benzoyl peroxide. Remember, benzoyl peroxide will bleach your clothes.
Stop carrying a heavy backpack, especially if you are trying the regimen above. Backpacks can irritate the skin on your back and promote even more sweating.
If you're really at a loss, make an appointment with a dermatologist and hopefully they will clear things up for you (literally and figuratively).

Whatever you do, don't stop running! Good luck with the half marathon.

2010 Recap: You Asked and We Answered

FitSugar — Tue, 21 Dec 2010 05:00:24 PST

FitSugar readers are the curious sort, and you have lots of great questions. Over the last year, you have sent us some interesting ones. When we can, we answer them. Here are our favorite questions from 2010. If you have a fitness or health related question private message us here; I can always share it with DrSugar. Or pose your question to our community in the FitSugar Q and A group. We're all here to help.

Avoiding Shin Splints on the Run

Germy Drinking Habit

Late Night Dinner and Weight Gain

Numb Toes on Treadmill

Beginner Strength Training Tips

Gas Pains and Holding It?

You Asked: How to Fuel My Running?

FitSugar — Tue, 07 Sep 2010 10:00:10 PDT

Hi Fit,
I am training for a half marathon and I'm up to three miles a run. However, I've never been a runner before and suddenly I've been getting incredibly hungry. So far I've gone down a size since I started training! I've been wondering if I should increase my food intake, but I'm not sure by how much and which type of foods (protein, carbs, etc). Any suggestions?
- Running on Empty

Fueling your body well is an essential part of training for any endurance event. When it comes to running, carbs are king. Carbohydrates turn most readily into the glycogen, aka muscle fuel. But just eating pasta won't cut it, a well-balanced diet it key. To learn why just

read more. In a recent article, the IDEA Health and Fitness Journal recommended the following breakdown of macronutrients for an endurance runner's diet:

Carbs: Since carbs are the ultimate source of fuel they should make up 45-65 percent of your daily caloric intake. Carbs should come from whole grain sources (they're higher in important vitamins and minerals), fruits, veggies, and even dairy offers carbs. High fiber snacks are best avoided as pre-run snacks since they can be difficult to digest while you're in motion.
Fats: As long as you're avoiding saturated kind, fats are a healthy source of muscle fuel for the endurance athlete. This macronutrient can be oxidized for muscle fuel during a long workout longer than 90 minutes. Your diet should consist of 25-35 percent of fat derived mostly from plant-based sources. Think walnuts and avocados instead of bacon.
Protein: Long associated as the food of muscle heads, protein is important when you're logging miles too. Adequate protein helps reduce the breakdown of muscle and helps rebuild the fibers. Since protein doesn't play a huge role as a fuel when running, the daily recommendation is only 10-35 percent. This may sound low, but it is rare that Westerners suffer from lack of protein in their diets. Protein does seem to keep hunger at bay, so you can use lean proteins to help keep you feeling full.

As you build your mileage you will want to increase the amount of carbs you add to your daily diet. And don't discount adequate hydration. Keeping your water tank full, even the day before a run, will help your run, and rehydrating after will help you recover too. Remember, sometimes the body confuses the signs of dehydration for hunger. If you're running to lose weight, be careful not to over do it when refueling. Running can increase the appetite, but you want to stick to the old equation that calories in should not exceed the calories you have burned. When training for an event and watching your waistline, every calorie that you eat is important and you want to make sure you're making healthy choices. Lean proteins, healthy fats, and complex carbs are your best bet. If you can, make an appointment with a dietician that specializes in sports nutrition. He or she will be able to tailor a plan to suit your individual needs. Into running? Join the RunningSugar community group. We'd love to hear your advice on nutrition.

You Asked: Is It Bad to Exercise Twice in One Day?

FitSugar — Mon, 02 Aug 2010 09:00:09 PDT

Dear Fit,
I'm not trying to lose weight and I'm not training for a race, I just love to exercise because it relieves stress and lifts my mood. Once a day just isn't enough for me, so I've been exercising before and after work. I never do the same workout in one day, so I'll run with my dog in the a.m. and then before dinner, go for a bike ride. Or I might swim some laps at my gym, and then later take a yoga class. I just know my personality and I have a hard time standing still. I find that I feel so much better when I sweat it out twice a day, but is this bad for my body?
-Two-Timer

Experts suggest that we do about 30 minutes of exercise a day for health, and you obviously are going above and beyond that recommendation. To find out if there's any harm in that,

read more. I know what you mean about exercise making you feel good, and I've definitely had days where two workouts were a must for my sanity. I'm so glad to hear that you're mixing up the types of workouts you do because it'll not only prevent injury and give your worked muscles a break, but the variety is also great for stimulating your brain. One thing you want to be careful of is not to overdo it. Giving your muscles time to rest is so important, so be conscious of which muscles you're targeting each time you exercise. For example, you wouldn't want to run and bike in one day, since your legs are getting worked during both. That is unless you do decide to train for a triathlon, and then those two workouts should occur occasionally on the same day to make a brick workout. You should also consider only doing one strenuous cardio workout each day and save the other workout for something calmer like strength training or stretching. This will prevent you from overworking your body, and will also help you remember to strengthen and stretch your muscles. Exercising twice in one day will also burn more calories, so be sure you're nourishing yourself with enough to eat, focusing on getting enough protein and healthy carbs. And as long as getting in your two workouts doesn't have a negative effect on your life, then I say do what makes you feel good.

You Asked: I Can't Run in This Heat

FitSugar — Fri, 23 Jul 2010 05:50:24 PDT

Dear Fit,
I got engaged last Fall and began running soon after to get in shape for my September wedding. I've been able to stick with it, running about 30 minutes three times a week, that is until this extreme heat set in. The past couple of weeks it's been in the 90s, and so humid. I usually run after work in my neighborhood, but I literally can only run about five minutes before I feel like I'm going to overheat and pass out. I don't want to give up my runs because I'm almost at my goal weight. Any suggestions to make running in this heat any more bearable?
-Hot and Bothered Bride-to-Be

I can totally relate - the heat makes exercising outdoors feel so much harder - but I have some great suggestions, so

You Asked: How to Effectively Work All My Muscles?

FitSugar — Fri, 09 Jul 2010 05:50:58 PDT

Dear Fit,
I'm just getting into strength training and have heard that I need to work all my major muscle groups (and not just focus on crunches to get rock-hard abs). Is it better to work all my muscles at every strength training session or focus on different muscle groups each time (ex. Mondays: arms and abs, Wednesdays: back and legs)?
-Trying to Tone Up

I love this question, as it's a really common one, actually. At the gym, I often see women strength training both ways. Some focus on toning certain areas of their bodies each day, while others do routines that work their entire bodies. To find out if one way is more effective, keep on reading.

You Asked: Can Sleeping With Earplugs Damage My Ears?

FitSugar — Mon, 28 Jun 2010 08:00:08 PDT

Dear Fit,
I'm a huge nature freak, loving all creatures big and small. But now that the weather has warmed up, I'm sleeping with my bedroom window open, and cannot deal with the happily chirping birds at 4 am! In my half-asleep stupor, I got up to ~~curse them off~~ politely demand that they quiet down, and was even thinking so irrationally as to start throwing shoes to make them stop. My hubby kindly suggested I sleep with foam earplugs. Brilliant! They work like a charm. I've been wearing them every night for a three weeks straight, but now I'm wondering - could this cause permanent damage to my ears?
-Sleep-Deprived

I'm a light sleeper as well, and can definitely relate to not being able to snooze through birds singing in the wee hours of the morn. Earplugs are a great idea, and I've even had friends wear them to deal with a snoring spouse. To find out if there's harm in long-term wearing,

read more. Earplugs are meant to block out noises, but will not completely prevent you from hearing loud sounds such as a smoke detector or beeping alarm clock. So in that respect, it is safe to wear earplugs to bed. As far as the health of your ear goes, I hate to break it to you, but studies show that long-term use of foam earplugs can cause ear wax to build up or become impacted. Ear plugs block the outward flow of ear wax that our bodies naturally produce in order to self-clean the ears. Foam plugs are often pushed in too far, which can also pack the wax deep inside your ear canal, and possibly against the eardrum. You'll end up with constant ringing of the ears (tinnitus), pain, or hearing loss. What's more - not to gross you out - bacteria thrive on warm, moist, foam earplugs, and since they can't be thoroughly cleaned, people often end up with ear infections. If you can't rest soundly with a closed window, and earplugs are your only saving grace to get some zzzs, it's recommended to invest in a custom molded pair. These will fit your ears like a glove, and reduce the risk of being pushed in too far. They're also easier to keep clean, so your risk of infection is greatly reduced.

You Asked: What's the 10 Percent Rule?

FitSugar — Tue, 01 Jun 2010 13:30:40 PDT

Dear Fit,
I signed up for a marathon in the Fall, but since I'm used to running only about three miles now, it means I'm going to have to start increasing the distance for my runs. A runner friend mentioned that I need to follow the 10 percent rule to prevent overexerting or injuring myself. I read about it, but it's a little confusing, and I'm not sure how to implement it into my training. Can you explain what this would look like as far as mileage goes?
-Perplexed by the 10 Percent Rule

This is a great question, especially considering that many people's enthusiasm for running has probably increased just as the temps have. Plus, the wide trails and fresh warm air make you feel like you can run forever. So before you go from 10 miles last week to 30 miles this week, you must obey the 10 percent rule. It's a way to gradually increase your mileage while preventing overuse injury and allowing your body time to adapt.

To see what this rule means when it comes to how many miles you run, check out the chart I made after you

read more. The 10 percent rule states: never increase your weekly mileage by more than 10 percent as compared to the previous week. Let's say you're starting off with running 10 miles (two miles each day). Check out the chart below to see how many miles you should increase each week. Most people run about 12 to 20 miles a week, so you can stop increasing once you reach your weekly mileage amount. Week 11

	Amount for 10% increase	Total Weekly Mileage
Week 1	starting point	10 miles
Week 2	1 mile	11 miles
Week 3	1.1 miles	12.1 miles
Week 4	1.2 miles	13.3 miles
Week 5	1.3 miles	14.6 miles
Week 6	1.5 miles	16.1 miles
Week 7	1.6 miles	17.7 miles
Week 8	1.8 miles	19.5 miles
Week 9	2 miles	21.5 miles
Week 10	2.2 miles	23.7 miles
2.4 miles	26.1 miles
Week 12	2.6 miles	28.7 miles