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Table of Contents:
Fitness Q&A: Which is the best abdominal exercise?
Tailored Fitness Move: Follow the Q&A
The Training Secret Pros Use to Melt Away Fat
Fitness Research: Supervised Workouts Improve Results
Tailored Fitness Recipe: Wild Rice with Dried Cranberries and Walnuts

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Q. Which is the best abdominal exercise?
The American Council on Exercise recently conducted a study to find which abdominal exercise was most effective. Besides traditional body weight exercises, some popular infomercial products were included. See the best abdominal exercise.

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Tailored Fitness Move

Follow the link in Q&A article to see this month's exercise.

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The Training Secret Pros Use to Melt Away Fat

Trainers who are superlean focus less on cardio and more on muscle building. Muscle is more metabolically active and burns 50 calories per pound, while fat only burns 2 calories per pound. When 60-80% of your daily calorie burn comes from physiological functions (your body maintaining itself), it only makes sense to add more muscle if you want to burn more calories. Just 6 pounds of muscle will burn an additional 300 calories per day. Keep in mind that too much cardio, can actually burn off muscle but don’t use this tip as an excuse to skip cardio all together.

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Fitness Research
Supervised Workouts Improve Results

In last month's research column I wrote about how untrained people self-select loads that are too low for an effective workout. This month's article reports on new research that supports the benefits of hiring a qualified personal trainer to help you attain your fitness goals.

Twenty men ages 18 to 35 were placed on a 12-week resistance-training program.

Half the group trained unsupervised and maintained their own workout logs. The other half received one-on-one supervision with a certified personal trainer.

In addition to keeping track of their workouts and charting their progress, the trainers provided spotting and advice to participants and made sure training loads were increased progressively.

Unsupervised participants made changes to their programs using the same principles and were self-motivated.

Both groups achieved significant strength gains; however, the supervised group also made significant improvements in body mass, fat mass and fat-free mass.

Researchers suggest that the trainer encouraged participants to use and tolerate greater training loads, thus eliciting greater gains than those who self-selected their training loads.

Source: Medicine & Science in Sports & Exercise, 2000; 32, 6, 1175

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Tailored Fitness Recipe
Wild Rice with Dried Cranberries and Walnuts

This recipe serves: 8
Preparation time: 15 minutes
Cooking time: 55 minutes

Ingredients
1/2 onion, quartered
1 carrot, peeled and quartered
1 stalk celery, quartered
1 cup wild rice
2 tablespoons olive oil
2 teaspoons red wine vinegar
4 teaspoons finely chopped shallots
2 1/2 tablespoons dried cranberries
2 apples, peeled and cut into small dice
2 1/2 tablespoons chopped walnuts, toasted
2 teaspoons finely chopped parsley
4 teaspoons finely chopped scallions
salt to taste
freshly ground black pepper

Cooking Instructions
1. Wash the rice in a strainer under running water until water is clear.

2. Place the rice, onion, carrot and celery in a sauce pot. Season with salt and pepper and cover with water.

3. Bring to boil, reduce heat and simmer until the rice is tender and fully fluffed, about 45 to 60 minutes.

4. Drain the rice and remove the onion, carrot and celery pieces.

5. Combine the rice in a bowl with the remaining ingredients. Adjust seasoning.

6. Serve warm or at room temperature.

Nutrition Facts

Serving Size about 1/2 cup
Amount Per Serving

Calories 167
Total Fat 5 g
Saturated Fat 1 g
Protein 4 g
Total Carbohydrate 37 g
Dietary Fiber 3 g
Sodium 158 mg
Percent Calories from Fat 28%
Percent Calories from Protein 9%
Percent Calories from Carbohydrate 63%
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Recommended Fitness Product
If you are looking for a great low-cost tool to help you track your eating, then I recommend you take a look at DietPower. Click here to read more. DietPower Software- Weight Loss That Can't Fail

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