Group predicts fitness trends of 2012

 

As 2012 approaches, CNN reports on some of the top fitness trends that are expected to take off in the new year, some of which are designed to help you get ripped. According to the news source, the American College of Sports Medicine (ACSM) surveyed more than 2,600 personal trainers to come up with their list of next year's top trends.

Number one on the list was that more people are expected to become fitness trainers. Close behind it, however, was strength training.

"Strength training is popular in commercial, community, clinical, and corporate health and fitness facilities for men, women and in  many  cases, children," states the ACSM report.

Next on the list was increased fitness programs for older adults. As baby boomers are getting older, they seem to be more committed to exercise than previous generations. This suggests that more programs should be developed to cater to this particular population.

Some other highlights of the trends list were Zumba and other dance programs, boot camps and spinning.

 

Older people are getting up and running

When people think of populations who are working to get ripped, their first thought it most likely not the elderly. While it's true that you're not likely to see a very large number of people over 60 in bodybuilding competitions, it certainly happens. Now, researchers from the University of New Hampshire have found that runners over 60 are the fastest-growing group in the sport, suggesting that more older people are learning the importance of staying fit. 

In the trial, researchers discovered that older runners don't have as much stamina as the younger ones, but the scientists believe that the older group's strength could be increased with more muscle-building programs.

"Strength declines with age, but you can minimize that if you do strength training. It doesn't take a lot to maintain strength," said researcher Timothy Quinn. "We need to set up programs that enhance strength, especially upper-body strength, and power. They'll be better runners for it."

The scientists plan to continue to study older runners to determine the impact that their exercise routine has had on them.  

The best technique for building muscle

While there are many people out there who would like to to get ripped, not many of them know how to do so. Recently, The Huffington Post ran an article explaining some of the best ways to build muscle in a healthy manner. Being fit is about paying attention to every part of the body, which means strength training, cardio and eating right. 

The news source first suggests that the best exercises for building muscle are the ones that require the use of multiple joints. These include squats, cleans, deadlifts and bench presses, which are good for the entire body, not just certain muscles.

The Post also offered a recommendation for how much weight you should be lifting.

"[People should be] lifting about 65-85 percent of what you could normally lift only one time (this is called your "one rep max" or "1RM"). For example, if you can bench press 100 pounds, then your weight for increasing the size of your chest muscles would be 65-85 pounds," according to Post writer Ben Greenfield.

After your workout, Men's Health suggests eating healthy protein-rich foods such as eggs and almonds, to ensure that your body has the nutrients it needs to build muscle.

 

Stop and consider before you grab that 11 a.m. doughnut

When you're trying to get ripped, it's important to know everything you can about maintaining the proper diet. You exercise routine is only as effective as what you are eating before and after it, which is why getting the right amount of protein and other muscle-building nutrients is important. Another thing you need to keep in mind is the snacks you eat throughout the day, as they may be sabotaging your diet. 

For example, researchers from the Fred Hutchinson Cancer Research Center have recently found that women who eat a mid-morning snack between breakfast and lunch have a more difficult time losing weight than those who wait until their meal to eat.

The scientists believe this could be due to the fact that there's such a short time between these two meals that people who eat in between them may be doing so out of boredom rather than hunger.

"Mid-morning snacking therefore might be a reflection of recreational or mindless eating habits rather than eating to satisfy true hunger," said researcher Anne McTiernan, M.D., Ph.D.

These findings suggest that it's important to think before you snack, because it could be causing you to add on pounds.  

There's no reason not to get fit this season

 

One of the main excuses that people use for not trying to get ripped is that they are too busy. Recently, CNN spoke to Cornell McClellan,  the man who makes sure that the busiest people in the country stay in shape - the Obama's and key members of the administration.

According to McClellan, no matter how busy the President and First Lady are, they can always find a way to get a workout in.

"If we're short on time, we try to mix things up," McClellan said, quoted by the news source. "We'll try to make sure there's some high-intensity stuff. We might do some weights, throw some cardio in there and throw some plyometrics in there with abs. We go from one thing he needs to another, because his time is short."

According to USA.gov, "get fit" and "lose weight" are two of the top ten New Year's resolutions people make each year. There are many ways to accomplish these goals, from joining a gym and consulting with a trainer, or simply making a commitment to take a 30 minute walk every day.

Get gifts for the workout buff in your life

 

Wondering what to get for that person in your life who's setting out on a journey to get ripped? Why not buy them some of the things they'll need while they're committing to fitness? Recently, Yahoo! News ran an article offering some suggestions for exercise-related presents you can get for loved ones this holiday season.

First, people are always running out of workout apparel. Sneakers, running shorts and breathable T-shirts are all great ideas for the fitness buffs.

Next, the news source suggested grabbing some supplements.

"Supplements in the form of multivitamins, protein shakes or protein bars are a great stocking stuffer idea for your loved one, however, choosing supplements depends on your loved one's goals. Find out from your loved one what he or she is trying to achieve," experts told Yahoo! News.

CBS News also recommends a yoga mat or a new gym lock as helpful gifts for people who are committed to exercise. Remember, you can also give yourself the gift of fitness this holiday season by making it a new year's resolution to get ripped.

 

Different populations are more likely to be fit

Even if you're an extremely dedicated person, it can be difficult to get ripped. Recently, a report published in the American Dietetic Association found that people from certain socioeconomic backgrounds may be more likely to be obese or unfit than others, regardless of their race or ethnicity. This is an important finding, because it can help health officials identify what areas and groups of people are in need of more resources and exercise options. 

The researchers say there could be a variety of reasons why these disparities exist, such as the fact that lower-income people are experiencing higher obesity rates. It could be due to the prevalence of fast food restaurants in these areas or a lack of access to exercise programs or gyms.

"The underlying causes of ethnic disparities in eating, exercise, and obesity in the United States are complicated. More well-designed studies with vigorous and comprehensive assessment of related factors are needed to help advance understanding," said study authors.

With more research, exercise proponents may be able to devise a plan of how to encourage people in different populations to get fit and how to provide fitness equipment to lower income areas.

 

Guidelines for fitness instructors

It can be hard to stay motivated when you're trying to get ripped, which is why it's important to switch up your workout routine to keep things interesting. One thing that many people try out is group fitness classes, where both an instructor and your fellow exercise buffs can help you stay on track. Recently, as these classes gain in popularity, the American College of Sports Medicine (ACSM) released some guidelines for fitness instructors to ensure that the individuals who take their classes are getting what they pay for.

"Group exercise instructors see more people in one hour than any other fitness professional," said ACSM researcher Grace DeSimone. "Whether instructors are teaching boot camp classes or leading a walking club, it’s important that they are trusted and knowledgeable resources for their clients."

The point of the guidelines is to ensure that all fitness instructors have the most relevant information regarding the exercise they teach, including safety measures. It also recommended a screening tool that these individuals can use when they start a new class to determine where each class participant is on their exercise journey to understand the needs each student may have.

 

Discovery of a gene could help keep muscles stronger, longer

Even if you spend your whole life working to get ripped, you can't exercise forever. As you age, there are a variety of conditions that can pop up that can impede your ability to build muscle, and then there aren't a whole lot of options for what you can do. Recently, researchers stated that they may be close to solving this problem, as they have created super strong mice by tweaking just one gene. 

"There are now ways to develop drugs for people who are unable to exercise due to obesity or other health complications, such as diabetes, immobility and frailty," said researcher Ronald Evans.

The scientists found that one gene is responsible for regulating the strength of our muscles. Once they were aware of this fact, the researchers were able to manipulate the gene and create mice that had muscles twice as strong as the average rodent.

Researchers hope that this will lead to the development of medications and supplements that fight muscle weakness in the elderly, and even potential treatments for muscular dystrophy.

 

Having trouble getting ripped? Try a mobile app

People who are looking to get ripped can usually use a little help, especially if they haven't exercised in quite some time. Luckily, there are many resources on the internet that can help people reach their fitness goals. For example, Shape magazine recently released an iPad app called Shape Your Life, one of many digital applications that are designed to help people who are trying to shed pounds and build muscle. 

The app will feature tips on diet and exercise to help people who are trying a achieve a better physique. NursingDegree.com offers a list of some of the best mobile apps that are geared towards fitness. According to the website, these programs can provide a range of useful information and be helpful in the get ripped process.

"From nutrition facts that let you know just how many calories are in that Big Mac to instructional fitness videos, there are numerous ways you can turn your iPhone into more than just a phone and let it help you keep yourself in tip top shape," according to the site.

Some of the apps that NursingDegree mentioned were iPhit Fitness Tracking, My Net Diary and Fit Reach.  

Organization makes workout recommendations for optimal results

Everyone who is looking to get ripped could use a guide to help them along the way. This summer, The American College of Sports Medicine (ACSM) released recommendations for exercise that deal with the age old question on quality versus quantity. The Washington Post published an article on exercise tips using the suggestions made in the ACSM report.

First, weightlifting is key to preventing age-related bone loss, so if your time at the gym is limited, then prioritize your time with the weights. Secondly, try to spread out your exercise routine throughout the week rather than trying to squeeze everything in on Saturday and Sunday.

The Washington Post added that the ACSM recommends switching up your routine to keep things interesting and exercise different parts of the body. Along with your regular gym time, try out some classes such as Pilates and yoga.

One thing the ACSM is sure of is that exercise is important.

"The scientific evidence we reviewed is indisputable," said Carol Ewing Garber, Ph.D., researcher on the ACSM report. "When it comes to exercise, the benefits far outweigh the risks. A program of regular exercise - beyond activities of daily living - is essential for most adults." 

Getting ripped may help people eat better

When you're trying to get ripped, your diet is just as important as the exercises you do. Without the right nutrients, your muscles will not grow properly and you may be causing your body harm by working out and not giving it the vitamins and minerals it needs. Eating right isn't always easy, but luckily for the fitness buff, working out may make you more inclined to eat healthy. 

Researchers from Harvard University discovered that exercise affects parts of the brain that are connected to impulse control, which can lead to making it easier for you to turn down that afternoon doughnut.

"In time, exercise produces a potentiating effect of executive functions including the ability for inhibitory control, which can help us to resist the many temptations that we are faced with everyday in a society where food, especially hypercaloric food, is more and more omnipresent," said researcher Miguel Alonso Alonso.

This suggests that before stating a diet, individuals may want to consider working out more. This could help stick to their new healthy eating plan.

 

Dancing for your health

Looking for something to switch up your get ripped routine? If you haven't already, consider trying exercise dance classes that combine some of the basics of fitness with music and rhythm. According to Reuters, these programs, which can be found at most gyms that offer fitness classes, are gaining in popularity as people realize they can some dance moves while getting in shape. 

"You're learning the basics of a world dance while burning calories and building up the cardio," said fitness instructor instructor Rahul Nath, quoted by the news source. "You come out of the class dripping with sweat, which is what everybody wants when they come to a gym."

These classes range from hip-hop style dancing to Latin and Indian "Bollywood" style moves. No matter that culture you're interested in, there's something for most tastes.

The American Association of Retired Persons touted the benefits of these types of exercises for their members. According to the organization, these workouts can strengthen the bones and muscle without harming the joints, reduce stress and tension and even lead to a good way to stay social and meet new people.

 

Magazines offer tips for avoiding exercise mistakes

While many people may be thinking that they're on the path to getting ripped, they may be making some of the most common exercise mistakes that are keeping them from getting the results they want. It's important for an individual to recognize these errors so they don't waste the time and effort they are putting into the gym. 

For example, Hello! magazine says that the first mistake that many people make is not deciding on clear objectives or expectations for their exercise routine. The news source recommends consulting a personal trainer to help people set their goals.

"Once you've been advised of what to do and have a routine set, do try and follow it. Don't skimp on the plan, and don't push beyond it. If something doesn't work for you, consult the trainer again," suggested the news provider.

Prevention magazine also wrote on some common mistakes and pointed out that performing exercises wrong may not only keep people from getting the results they want, but can cause harm to the body as well.

Feeling sore is normal, but the body is meant to move in specific ways so it's important to consult a professional if exercising is causing excessive pain to make sure no muscles are being damaged.  

64-year-old man begins his bodybuilding journey

It's never to late to get ripped - just ask 64-year-old retired accountant Don Ohmes. St. Louis today reports that after being retired from his job for five years, Ohmes told his personal trainer that he wanted to try his hand at bodybuilding. Now, Ohmes is competing with the best of them at local bodybuilding championships. 

"I felt a deep sense of accomplishment," said Ohmes, quoted by the news source. "And maybe people will think - 'This guy is 64 and he can do it. So maybe I can do it, too.'"

Health is important to Ohmes, especially considering that his brother died of a heart attack when he was 50. His wife states that she's proud of him for making such a strong commitment to his well-being.

The National Institutes of Health states that staying active can be a "fountain of youth" for the elderly. Exercise can reduce feelings of anxiety and depression as well as help relieve arthritis pain. Of course, it's important to consult your doctor before beginning any fitness routine, but getting fit is a good idea for people of all ages.

 

Exercising in a small space

Not everyone has time to go to the gym everyday, which is why it's important to have a space in your home where you can exercise. If you're trying to get ripped every day counts, and if you find yourself stuck in the middle of a snowstorm with no way of getting in a good workout, then having a home gym really comes in handy. Got a small place? No problem, TheStar.com reported on how to turn any space into a workout zone. 

First, the news source reported that you only need a six feet by six feet space to exercise, which is easy to achieve if you move around large pieces such as coffee tables and couches. Next, they suggested getting a yoga ball, which can double as a piece of exercise equipment and as a chair in a home office.

EverydayHealth.com recommended focusing on the arms during a workout in a small space.

"Some additional exercises for your in-room workout plan should target the arms. For biceps curls, use one of your resistance bands; step on the center of the band with both feet and hold the ends in each hand. Curl and then press overhead," according to the news source.  

Get ripped to help save lives

As you continue to work to get ripped, you may want to consider that along with improving your own life, you're also increasing your odds of being able to save someone else's. External chest compressions (ECCs) can potentially save a person's life when they have stopped breathing, and researchers have discovered that how physically fit someone is determines their ability to perform this procedure. 

"Our results suggest that changing every two minutes would prevent tiredness from impeding proper compression. This is especially true for lighter people performing ECC as well as the less fit," said researcher Sebastian Russo, M.D.

The scientists found that people with greater upper body strength were more likely to perform more effective ECCs and continue them for a longer period of time. These compressions are meant to continue the circulation of oxygenated blood throughout a person's body after they have stopped breathing.

Russo added that anyone can be trained to perform ECCs, and it's important to learn the correct way to administer this potentially life-saving action.

 

One woman decides to skip the Thanksgiving hassle to exercise

If you're the kind of person who is trying to get ripped, then you know the importance of eating right. Of course, there are some days when the diet book gets thrown out the window, like Thanksgiving for example.

Recently, an interesting article on Blisstree.com pointed out an alternative way to spend turkey day. The author decided that rather than go through the hassle of cooking, cleaning and eating too much, she'd rather spend it working out.

First, the author said that getting up early to cook a turkey is annoying and stressful, especially on a day that's supposed to be a day off from work.

"[I would rather] go for a long run. This is my idea of a perfect morning. Hit the local trails and run for a couple of hours. Give thanks for my strong legs and strong heart and Mother Nature," said writer Deborah Dunham, quoted by Blisstree

The Washingtionian reports that the average person eats 3,000 calories on Thanksgiving. A 160-pound person would have to walk 30 miles to work off that meal, so it's important to keep that in mind when loading up your plate.  

Don't let holiday stress keep you from your workout

The holidays can be a particularly stressful time, and all of that anxiety can get in the way of your plan to get ripped. Recently, Fox News Latino reported on the reason why stress can cause you to pack on the pounds, and offered some effective ways to beat it. 

The news source suggests trying to fit in a workout after a stressful situation has occurred, but before the damaging effects of anxiety wreak havoc on your body.

"Stress increases cortisol level. If this hormone is not utilized, the metabolism decreases while fat storage is promoted," said human behavior expert and life coach Patrick Wanis, quoted by the news source.

Fitness magazine recommends yoga as a good way to reduce the effects of stress, the exercise combines muscle-strengthening poses with relaxed breathing to calm you down. If that's not your style, then just try some good old fashioned resistance training that can help you build muscle, get ripped and workout some of that anxiety - along with those holiday treats. 

Yoga for athletes looking to switch up their routine

While athletes are usually focused on trying to get ripped, it's important to remember that while you're building muscle, you might want to step away from the gym and try out other forms of exercise every now and then to keep yourself interested in physical activity. Boredom can kill any good workout routine, so it's not a bad idea to switch things up occasionally. 

Recently, Yahoo! explained why athletes who haven't done so yet should consider trying yoga. First, the news source pointed out that yoga relieves stress, which is important because athletes are often burdened by thoughts of upcoming games.

According to Yahoo!, "Yoga exercises require a lot of concentration, and this means an athlete will be concentrating on the task at hand, instead of worrying about a sport or game."

Next, the news provider mentioned that yoga can reduce depression and increase overall mood. This can help an athlete approach their next game with a positive attitude and help them succeed.

WebMD adds that yoga improves flexibility and safely stretches the muscles to provide pain relief. Since athletes often experience muscle soreness, this is an important benefit.  

Eat all you want this Thanksgiving without the guilt

When you're working to get ripped, the holidays can present as a challenge to your muscle-building diet. You want to be able to enjoy your turkey, stuffing and pie without throwing out all of the hard work you've put into your body. 

In response to this, Gold's Gym and Shape magazine are teaming up for the "Trim the Fat" campaign, which is filled with workouts to help you get rid of those extra turkey day calories.

"We all tend to overindulge during the holidays and then feel a little guilty about it. That's why we're bringing back Trim the Fat Friday - Americans should be able to enjoy their Thanksgiving feasts and then have a fun way to work it all off," said Lisa Zoellner of Gold's Gym International.

Some of the exercises include the mashed potatoes workout, which is aimed to help keep the backside from becoming mashed potatoes by stressing the glutes and upper legs. There's also the pumpkin pie workout which promises to help get you "cut like pie" with it's full-body movements.

 

Make time for exercise this holiday season

The holidays are a particularly stressful time, and fitting in time to get ripped can be difficult. If you can make the effort, however, exercising can potentially make the holidays go a lot smoother. Recently, the Winnipeg Free Press discussed some of the benefits of working out during this time of year. 

"Physical activity can help you feel better," said Jen Chapman, president of the Ontario Kinesiology Association, quoted by the news source. "Even mild exercise can increase self-confidence, improve your sleep, help you unwind and clear your head and give you a sense of control over your body and life."

The Press suggested trying relaxation exercises such as tensing each muscle for about five seconds, then rest for 30 seconds and move to the next one. This will relieve stress and help you work your muscles.

WebMD said that the first thing you should do when trying to exercise during the holidays is avoid squeezing in extraneous tasks and think about what you can take out. For example, if you usually take classes at a certain time, consider replacing them with a quick walk.  

Get started on getting ripped

Once you make the decision to get ripped, then you have to start working out on a regular basis, not just sporadically. It can be difficult to get in the habit of exercise, however, especially if you haven't been doing it for your whole life. LifeHack.org offers some suggestions for how to get back into a workout routine, and how to keep from giving up on it. 

First, the news source suggested making a 30-day commitment. This means going to the gym everyday for 30 days, for 20 minutes at a time. This will get you into the habit without risking a major burn out.

Next, the news provider mentioned that many people give up on an exercise routine if they feel like they aren't getting results, but they might be using the wrong scale to register fitness success. If you're going by your weight, you might be missing out on what really counts.

"Fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster," said LifeHack.

The Mayo Clinic suggests trying a variety of different activities while trying to get in shape. This will keep you from getting bored with your routine and work out different parts of the body.  

Football players may want to adopt a low-fat diet

One way to get ripped is to follow the vigorous workouts that professional and college football players put themselves through. Lately, there has been a great deal of concern over the head trauma that players sustain while playing and the effect that it can have on them later in life. 

In response to this, researchers from the University of Missouri set out to determine if other lifestyle habits, such as diet and exercise, impact the health of athletes who participate in high-impact sports. The scientists found that former football players who ate a high-fat diet had more cognitive difficulties than those who watched what they ate more closely.

Researcher Pam Hinton, associate professor of nutrition and exercise physiology, commented that football will always be around, and if head injuries are unavoidable, it's important to find other ways to improve the health of players.

"It’s important to educate athletes and people who work with athletes about the benefits of low-fat and balanced diets to help players improve their health both while playing sports and later in life. It’s a simple, but not an easy thing to do," said Hinton.  

Could eliminating standard time lead to healthier kids?

What's the secret to getting kids to be more active so they can stay healthy or even get ripped as they get older? According to research from the London School of Hygiene & Tropical Medicine keeping the clocks forward year-round could lead to children getting more exercise. 

Scientists found that daylight is the most important factor determining if kids are going to go outside and play. The researchers monitored the physical activity level of children between the ages of 8 and 11 and came to the conclusion that kids will still play in bad weather - as long as it's light out.

"This represents the most direct evidence yet that (at least at some points of the year) redistributing daylight hours to the afternoon might prove an effective population-level intervention to promote child physical activity," said researcher Anna Goodman, M.D.

Although the study was conducted in the UK, these findings could have implications in the U.S., especially as the country continues to struggle with a childhood obesity epidemic.

 

Using bikes increases health and reduces cost

Going to the gym to get ripped is a good way to stay healthy, but it's important to remain active throughout the day and not just during your workouts. The Centers for Disease Control and Prevention states that it's necessary to take 10,000 steps a day to be living a truly active lifestyle. One way to do this may be by cutting back on how much you use your car. 

Research published in the journal Environmental Health Perspectives found that replacing half of all short (under five minute) trips that people use their cars for with bikes could save an estimated $3.8 billion a year in healthcare costs that stem from obesity and related conditions, such as type 2 diabetes and heart disease.

"The majority of Americans do not get the recommended minimum level of exercise," said researcher Maggie Grabow, a Ph.D. "In a busy daily schedule, if that exercise can automatically occur while commuting to work, we anticipate a major benefit in stemming the obesity epidemic."

These findings suggest that a simple way to boost your health could be buying a bike to use on occasion during warm months. It doesn't take a lot to make a major impact on your obesity risk.  

Old school helmets may protect players better than new ones

One good way to get ripped is to workout the way a professional football player would, and maybe even participate in a few games yourself. Lately, there has been a great deal of discussion on how to minimize the amount of head injury players sustain during football games, as more people are walking off the field with concussions. 

Recently, Cleveland Clinic researchers have determined that old-fashioned "leatherhead" football helmets from the 1900s may be more effective in protecting players from sustaining head injuries during play.

"The point of this study is not to advocate for a return to leather helmets but, rather, to test the notion that modern helmets must be more protective than older helmets simply because 'newer must be better,'" said lead researcher Adam Bartsch, Ph.D.

This is part of an ongoing study that these researchers are conducting to determine how to prevent brain injuries in a variety of sports including boxing, hockey and soccer. This could make these sports safer, and ensure that players are not risking the health of their minds when they step into the ring, rink or field.

 

Looking for a fun cold weather exercise? Check out snowshoeing

Winter is coming, which means it may be time to switch up your get ripped routine. Recently, Yahoo! offered an interesting suggestion for a new winter time activity - snowshoeing. This exercise can burn up to 500 calories and hour in the right environment, and the resistance is good for building leg muscles. 

The news source suggested that beginners make sure they have the right shoes, enough food and water in their backpack for long trips and poles for hiking up or down hills. Next, the news provider explained the basics of moving in snoeshoes.

"Walk by lifting the shoes slightly and slide the inner edges over each other to avoid the unnatural straddle walking that you may experience. Learning how to roll your feet slightly will shorten the learning curve. When starting out, exaggerated strides work best until you get the hang of it," according to Yahoo!.

The United States Snowshoe Association states that in 2000, more than 3 percent of Americans tried out this interesting sport. You don't have to live in Alaska to give it a try either, there are many places all over the country that offer snowshoe courses. You can start by checking your local ski resort.  

Getting ripped is key to avoiding depression in the elderly

If you're trying to get ripped, then you probably already know the physical benefits of exercise. Working out can help you build muscle and tone your body, but did you know that it make also improve your mood as you get older? Researchers from Sweden have recently found the elderly people who stay active have a lower risk of depression. 

"This study is one of the first to look at both how physical activity affects future depression and vice-versa, and how change in physical activity is associated with change in depression over time," said researcher Magnus Lindwall.

The scientists also set out to determine what motivates older people to exercise, so that more effective workout programs can be created for this population. They found that elderly people who felt self-motivated were more likely to stay active and be less depressed.

This suggests that the programs to encourage older people to exercise should remind them that no one can control what their fitness level is except for them.  

Workout to fight your "fat genes"

While most people know that trying to get ripped can help keep you from becoming overweight, many individuals are still under the impression that if you have "fat genes" in your family then it's nearly impossible to avoid eventually becoming obese. Recently, researchers debunked this myth by showing that the effects of the 'fat mass and obesity associated' (FTO) gene are reduced by nearly 30 percent in people who exercise. 

"Our findings are highly relevant to public health. They emphasize that physical activity is an effective way of controlling body weight, particularly in individuals with a genetic predisposition towards obesity," said researcher Ruth Loos.

Loos added that these findings go against the view that it is not possible to modify genetic influences. No longer can people use the statement "I can't help being fat, it's in my genes" as an excuse to not workout. Instead, overweight people with a history of obesity in their family should take these results as hope that with hard work they can achieve their fitness goals.  

While working out, be sure to protect the spine

As you're trying to get ripped, it's important to stay safe. All too often there are stories of people getting spinal cord injuries (SCI) because they were not practicing caution while working out. Now, researchers from the Heart and Stroke Foundation have found that people with these injuries have a higher risk of developing heart disease. 

Many people with a SCI feel like they cannot exercise without exacerbating their injury. Not participating in regular physical activity can increase the risk of heart disease, but according to researchers that isn't the whole story.

Scientists discovered that this population may also have autonomic dysfunction, which is a problem with the part of the body that controls involuntarily or automatic movements such as activities of the bladder, bowel, gastrointestinal tract, liver, heart, and blood vessels.

"People with autonomic dysfunction due to SCI, they may remain at high risk of cardiovascular disease, even if they maintain a healthy lifestyle and exercise regularly," said researcher Rianne Ravensbergen.

These findings could lead to more effective treatments for heart conditions in people with a SCI.