Diet & Nutrition

A vegan diet has many long-term health benefits, such as low levels of cholesterol and sodium, and reduced likelihood of type 2 diabetes, and evidence indicates a plant-based diet also protects against cardiovascular disease.

Here are seven vital supplements that will help you gain muscle, stay healthy and ensure you don’t run out of energy when you need it most.

  • Protein
  • Calcium
  • Iodine etc.

Muscle Over Mind

It's easy to get lost in a killer playlist or Friends rerun on the TV attached to the elliptical, but mindless exercise makes all your hard work forgettable—and you can forget about seeing results too.
“There is a huge difference between going through the motions of an exercise and truly thinking, feeling, and engaging the key muscles,”
says Kira Stokes, master instructor at the New York City location of indoor cycling studio Revolve.
“Be conscious of and enjoy the sensation of your muscles contracting and the feelings of growing stronger and more powerful with each rep.”

Find a Fit Friend

A workout partner not only keeps you accountable, she also may help you clock more time at the gym and torch more fat.
A British survey of 1,000 women found that those who exercise with others tend to train six minutes longer and burn an extra 41 calories per session compared to solo fitness fanatics. [Tweet this fact!] Women with Bikram buddies and CrossFit comrades said they push themselves harder and are more motivated than when they hit the gym alone.

Dig Deeper

It takes a lot of discipline to turn down a cupcake or roll out of your warm bed for a cold morning run. To make staying on track easier, it's important to make a real connection with your motivation, says Tara Gidus, R.D., co-host of Emotional Mojo. So think less about fitting into your skinny jeans or spring break bikini and more about emotional ties to the people you love. “Your relationships will grow stronger when you are physically healthy and taking care of yourself,” she says.

Melt Fat on the Mat

Vinyasa and power may not be the only forms of yoga that will get you closer to that long, lean, limber look. Research presented at the 73rd Scientific Sessions of the American Diabetes Association found that restorative yoga—which focuses more on relaxing and stress-reducing movements rather than a challenging flow or balancing poses—burns more subcutaneous fat (the kind directly under your skin) than stretching does. By the end of the yearlong study, yogis who practiced at least once a month lost an average of about three pounds, nearly double the amount lost by those who only stretched. So if you don’t feel up for a more athletic yoga class, ease your way into a practice with a gentle one.

Learn the Ropes

The best training tool you're not using: a jump rope. “It may seem a little juvenile until you think of all the hot-bodied boxing pros who jump rope every single day,” says Landon LaRue, a CrossFit level-one trainer at Reebok CrossFit LAB in L.A. Not only is it inexpensive, portable, and easy to use almost anywhere, you’ll burn about 200 calories in 20 minutes and boost your cardiovascular health while toning, he adds.

Rest Against Weight Gain

Sleeping seven to nine hours a night for five days straight may stave off bags under your eyes as well as saddlebags on your thighs. When women get enough sleep, they don’t take in extra, unnecessary calories to stay awake, according to a study published in the Proceedings of the National Academy of Sciences. Read: Adequate beauty rest can help you pass up pick-me-up snacks and head off added pounds.