How to Lose 20 Pounds in One Month

Weight loss becomes an urgent goal with a big vacation or wedding looming just a month away. You’d feel better and fit into that special outfit if you could lose 20 pounds and are willing to do the work to get to that weight. Unless you’re extremely overweight and on a medically prescribed plan, however, this rate of weight loss is nearly impossible to achieve in just 30 days. However, a month does give you time to lose some weight and to jump start healthy habits to continue to slim down after your goal date.
Weight loss occurs when you create a deficit in calories between what you eat and what you burn. To lose 20 pounds in 30 days, you’d need to lose about 5 pounds per week. A pound of fat equals 3,500 calories, so to lose at this rate you need to use diet and exercise to create a deficit equal to 17,500 calories per week — or 2,500 calories per day. This is more calories than many people regularly need daily to fuel basic functions and activity, so such a deficit is nearly impossible to create. Even if you burn enough calories daily to create this deficit, you’d likely have to survive on a near-starvation diet plan, which stalls your metabolism, causes you to lose valuable muscle and puts you at risk of nutrition deficiencies. Also, once you return to eating as you were before your weight-loss effort, you’ll gain the weight back quickly. A quality weight-loss plan guides you in losing weight gradually with sustainable strategies so you can keep the weight off for life. Losing weight at a rate faster than 3 pounds per week for more than a few weeks also puts you at risk of developing gallstones. Morbidly obese people put on medical very-low-calorie diet programs can lose weight at a rate of 3 to 5 pounds per week for up to 12 weeks, but these plans are supervised by a doctor and consist of specially designed, nutritionally balanced meal replacements.
A healthy, sustainable rate of weight loss is 1 to 2 pounds per week. When you first start a diet plan and make drastic changes in the way you eat and move, you may lose more weight initially in the form of water. This rapid weight loss should level off after a couple of weeks, however. A deficit of 500 to 1,000 calories per day is reasonable and doable for most people. This will help you lose between 4 and 8 pounds safely in one month. Expect it to take at least 2 1/2 months to lose your goal of 20 pounds. Determine first how many calories you burn per day using an online calculator, then consume 500 to 1,000 fewer calories daily. If that puts you below the minimum recommended 1,200 calories for a woman, or 1,800 calories for a man, plan to add more exercise and to potentially settle for a slower rate of loss than 1 to 2 pounds per week. You want to take in this minimum number of calories to help ensure balanced nutrition and to ward off potential binge eating that results from the feelings of deprivation.
Since you want to see the fastest results possible in 30 days, limit foods high in sugar, refined grains and saturated fats. These foods tend to be high in calories and low in nutrition. This means packaged foods, such as snack crackers, cereal bars and soda; fast food; and products made with white flour, like bread, are off limits. Replace these foods with high-quality lean proteins, including chicken breast and lean steak, whole grains and ample amounts of watery, fibrous fruits and vegetables. Limit the dressings, sauces and butter you use to flavor these foods, too — the calories can add up. Use citrus juice, vinegar, fresh herbs, spices and sparse amounts of olive oil to add zest. Sample meals include two scrambled eggs at breakfast with sauteed mushrooms, tomatoes and peppers; old-fashioned oatmeal with raspberries and skim milk; a turkey sandwich on whole grain bread with lettuce and tomato; grilled flank steak with brown rice and a green salad; or broiled tilapia with steamed asparagus and quinoa. Quality snacks that support your quest to lose 20 pounds include fresh fruit, a scant handful of nuts, low-fat cheese and low-fat yogurt.
Increasing your physical activity levels will help you lose weight more quickly and keep it off in the long run. If you don’t already exercise, use the month to work toward at least 150 minutes per week of moderate-intensity cardiovascular activities, such as brisk walking or water aerobics. If you already work out, build up to a minimum of 250 minutes per week of moderate-intensity exercise by adding 10 to 20 percent more time per week. The American College of Sports Medicine says 250 minutes or more per week leads to significant weight loss. Kick up the intensity of a couple workouts per week to include high-intensity interval training, which involves alternating all-out bouts of work with more moderate ones — such as sprinting and walking. This approach has been shown to help you burn fat more effectively than always working at a steady pace, reported a paper published in a 2011 issue of the Journal of Obesity. Use the month to also add in a sustainable weight-training program that you can continue after the 30 days. Just two total-body sessions per week help you develop muscle, which burns more calories at rest than fat and boosts your metabolism. It also gives your physique a shapely and tight look. Aim for at least one exercise that hits every major muscle group — including the chest, arms, back, abs, hips, legs and shoulders — with a minimum of one set of eight to 12 repetitions. For more guidance on creating a resistance training program, talk to a fitness professional.

Youth Football Defensive End Drills

In youth football, you do not have to worry about complicated passing offenses. The defensive end’s job in youth football is generally to contain the offensive running game and turn the play back to the inside. Any time the ball goes outside of the offensive tackle, the defensive end must be able to get off of the block and make the play.
Whether you use a four-man front or a five-man front, the defensive ends are responsible for containment, which means that no one running the ball can get outside of them. To hone this skill, have the defensive end attack the outside shoulder of an offensive lineman. His hands should go to the outside shoulder and armpit of the tackle to control him. Do not have the defensive end rush upfield, as this leaves too much room inside for the running back to run through. Instead, have the end practice staying on the line of scrimmage with his arms locked out to control the tackle. When he sees the ball carrier, he should throw the tackle to the inside and go make the play.
In youth football, most teams use double teams on the tackle when running a sweep to his side. The tackle and tight end will double the end to get to the outside of the defense. Teach your end how to defeat a double team. He should never try to go around the blockers. Have him line up on the outside shoulder of a tackle, with a tight end outside of them. When both blockers come to him, the end should try to drive a foot between the blockers and turn his hips to get skinny and slide between the linemen. Once they turn their shoulders in toward each other, the end has won. At times in the drill, the end will try to step through and be unable to. If this happens, the end must go to the ground, pulling both linemen down on top of him at the line of scrimmage to create a pile in the hole.
Young ends need only two moves on a pass rush. In a one-on-one pass rush drill, or against stand-up dummies, have the end attack the outside shoulder of the tackle. He should run upfield, leaning into the tackle and dipping his inside shoulder, ripping his inside arm up through the armpit of the tackle while curving toward the quarterback. After he makes this move a few times, the tackle will begin to rush backward to cut him off. The end should rush upfield for four steps, then plant on his outside foot and run inside of the retreating tackle, dipping the outside shoulder and ripping the inside arm of the tackle.

The Hindenburg Crashes

If we were to create a list of the greatest disasters of all time, the Hindenburg disaster would be near the top. Like the sinking of the Titanic, the destruction of the Hindenburg is something that still resonates with people many decades after it happened.
It’s easy to understand why it resonates. Imagine a gigantic, 12-story tall, three-football-field-long airship detonating in the night sky with 7 million cubic feet of pure hydrogen fueling the explosion, all captured on film. It was a spectacular event that may never be duplicated.
To appreciate the Hindenburg disaster, you have to know a little bit about the time period. The Hindenburg was a massive dirigible built in 1936. There are no dirigibles in widespread use today, but at the time the dirigible was a fairly common way to travel long distances in luxury. This is one reason that the Hindenburg disaster was so interesting — dirigible travel was something for rich people in the 1930s, in the same way that the Supersonic Concorde was a way for rich people to travel in the 1980s. If you needed to get from Europe to America in the 1930s, the normal way to do it was on a boat. The crossing took about a week at 20 to 30 knots. In a dirigible flying at over twice that speed, you could arrive in a couple of days. Tickets on the Hindenburg were very expensive — roughly $5,000 to $6,000 in today’s dollars. But you were traveling in the ultimate style, with nearly one crew member for every passenger on board.
A dirigible is a rigid airship. Today’s blimps, like the Goodyear Blimp, are not rigid. They are basically just big rubber balloons filled with helium. A dirigible actually has a massive aluminum frame inside that gives it its shape. The frame also lets you build accommodations for passengers that look a lot like the accommodations of cruise ship, complete with furnished passenger cabins, dining rooms, and more. Therefore, a dirigible has to be big enough to lift the frame, the frame’s covering, all the passenger accommodations and the passengers. That’s what made the Hindenburg so big. It was 800 feet long — about as long as four Goodyear blimps lined up end-to-end. Inside its aluminum frame were 16 giant bags holding hydrogen gas. Altogether there were 7 million cubic feet of hydrogen gas in the Hindenburg — enough to lift the airship itself, plus over 200,000 pounds of passengers, crew, luggage, food, cargo, et cetera.
By May 1937, the Hindenburg had successfully crossed the Atlantic many times. The safety record of dirigibles flown by the Zeppelin company was perfect. The Hindenburg had flown nearly 200,000 miles and carried thousands of passengers prior to this trip, so no one was expecting anything to go wrong. However, there were a lot of journalists on hand because it was the first flight of the year. The Hindenburg was coming to land into the Lakehurst Naval Air Station in New Jersey after a routine transatlantic flight from Frankfurt, Germany. Thirty-six passengers and 61 crew members were on board and ready to leave. The flight was late due to strong headwinds on the Atlantic, and the weather in New Jersey had delayed the landing even more.
The airship pulled up to its mooring post, let down its ropes to the ground crew, and at that point something went horribly wrong. A fire started near the tail and ignited the rest of the hydrogen in the ship very quickly. The gigantic fire ball was captured on film (both motion picture film and stills), and this is another reason why this disaster was so important. The explosion and aftermath were completely amazing, and people could see it actually happen on film.
The third reason for the resonance of the Hindenburg disaster has to do with the “mystery” that surrounded the explosion. No one knows exactly why the fire started. But there was (and still is) a huge amount of speculation. Here are three theories:
No one will ever really know. It is a strange coincidence that, although many cameras were on hand, none of them captured the start of the fire on film. Eyewitness accounts were conflicting.
There are several things that this disaster has left with us as a society. There is the iconic image of the ship exploding. There is the motion picture film shot that day that captures the disaster. And there is the phrase “Oh, the humanity!”, uttered by a radio announcer who was on the scene reporting the event. You may have thought that phrase came from a sportscaster. No, it came from the Hindenburg disaster.
For more information on the Hindenburg and related topics, check out these links:

How Long Does a Rugby Match Last?

Rugby is a full-contact sport that influenced the American style of football. The game is played in Europe, South Africa, New Zealand, Australia and other parts of the world. Play is divided into two halves, with a typical rugby match is longer in duration than an American football game but shorter than a soccer match. However, some variations of rugby involve shorter matches.
According to the International Rugby Board and its ¡°Laws of the Game,¡± a rugby match lasts 80 minutes, divided into two 40-minute halves. A halftime period of no more than 10 minutes separates the halves. In noninternational rugby matches, a controlling body or union can decide the length of a match, according to IRB rules.
An 80-minute rugby match might have additional time in case of lost time or extra time needed to break a tie such as in the elimination round of a tournament. In rugby, lost time often results from injuries. IRB rules allow the referee to stop the clock for as long as one minute to allow treatment of an injured player. The referee can allow additional time if an injured player needs help leaving the field. The rules also allow lost time for player substitutions or when a judge reports foul play.
Rules from the IRB state that the referee keeps the time of a match but may assign the task to one of the touch judges or the official timekeeper. If the referee delegates the job of keeping match time to another official or the timekeeper, he must signal that person when any time is lost or for time stoppage.
The 80-minute match applies to the traditional rugby match that pits two teams of 15 players each. But rugby has variations in which different match lengths apply. IRB rules state an Under-19 game has two 35-minute halves for a total of 70 minutes. In Rugby 7s, which pits teams of seven players, matches are even shorter, at only 14 minutes total, or seven minutes per half. A competition final match in rugby 7s can last no longer than 20 minutes total. Under 19 and rugby 7s allow for additional time lost due to injuries, as well as extra time in an elimination match in which the score is tied.
Rugby has a relatively long game time compared to other sports. In contrast to the 80 minutes for a rugby match, an American football game, lasts 60 minutes, divided into four 15-minute quarters. When including clock stopping, penalties and time outs, a football game can last 3 hours or more. Meanwhile, a soccer match lasts 90 minutes, split into two 45-minute halves. Like football, once penalties, time outs and other clock stoppages are added into the total game time, a match may last several hours.

Top 5 Pop Warner Games Ever Played

The Pop Warner Super Bowl that took place at Disney’s Wide World of Sports in December of 2009 was the culmination of a hectic and successful season for the oldest and largest youth football organization in the United States. The event contained many exciting and memorable moments for kids, sports enthusiasts and parents. It may well have contained the top five Pop Warner games ever played, although there may be generations of devoted parents willing to debate that. One hallmark of this established and respected organization is a dedication to team spirit and a commitment to excellence. You can see it on the field in every game.
Championship games are only the last step in a long process. Players start their season openers at the end of August or the beginning of September, and each team plays seven to nine games in the regular season. Junior Peewee, Peewee, Junior Midget, Midget, Junior Bantam and Bantam divisions can qualify for youth sports playoff games, and the regional champions are invited to Disney’s Wide World of Sports? Complex in Lake Buena Vista, Fla., for the annual Pop Warner Super Bowl competition.
We think these standout games from the 2009 championship deserve a big mention, but if you have your own favorites, we won’t fault you for it. From youth coaching at its best to leadership in action, Pop Warner is doing something right. The Pop Warner organization stresses the importance of academic achievement, discipline and teamwork over the elevation of any single player to “star” status. As we review these and other exciting games from the 2009 Pop Warner football season, it’s clear that they have a winning formula.

How Italian Traditions Work

When you think of Italy, many images spring immediately to mind. You’ll picture lush hillsides festooned with vineyards, cheerful gondoliers traversing the canals of Venice, vibrant families gathering for lavish weddings resplendent with crosses and other Catholic symbols, some of the most renowned music, art and architecture ever produced, roaring spectators chanting songs in celebration of their home football team — not to mention the rich and delicious food and wine that made the country famous.
All of these images are part of the Italian tradition, to be sure, but Italy is a large country with an incredibly long and storied history. Their traditions are more varied and fascinating than most non-Italians imagine. Italians from Sicily, Campania and Veneto have traditions that can vary widely from each other, and Italian families celebrate traditions that run much deeper than the clich¨¦s you see in mobster movies and chain restaurants. This regional diversity makes it a little hard to make generalizations about Italian custom, but at the same time, the variations form a rich tapestry of cultural influences.
In this article, we’ll celebrate Italian tradition in its many forms, from religion and cuisine, to music, clothing and much, much more. Viva Italiano!

How to Deal With Your Kid’s Bad Attitude in Sports

Playing sports helps children build confidence, handle conflict and make new friends. However, children sometimes develop a bad attitude while playing sports when they are frustrated or disappointed. Children may also act in an unsportsmanlike manner when imitating the actions and attitudes of teammates or professional athletes. Setting clear expectations and modeling good sportsmanship helps your child transform a bad attitude into a positive mindset.
Model a positive attitude for your child. Don’t criticize yourself or your teammates when you’re frustrated and don’t give up. Focus on giving positive feedback and encouragement from the sidelines or bleachers instead of criticism.
Check whether your goals for your child are realistic. If you expect him to win every game or be the star player, he is likely to become frustrated or disappointed with his performance. Encourage him to try his best and praise effort, not only accomplishment.
Tell children when they are acting inappropriately. Tell them how their actions are unacceptable and how they should act. Make sure your expectations are consistent.
Talk to children about acceptable ways to express anger or frustration. Tell kids they are allowed to feel disappointed or angry, but they can’t throw their tennis racquet on the court.
Let children take the consequences for their bad attitude. For example, if their coach benches them or a referee penalizes them for unsportsmanlike behavior, don’t intervene.
Discuss the sportsmanship you see in professional sports and movies. Discuss how players are acting well or poorly and explain the consequences that result from poor behavior.
Ensure children are physically prepared for sports. Children are more likely to be cranky or irritable if they are tired, hungry or thirsty. Make sure kids drink lots of water, eat healthy meals and get plenty of sleep the night before a game.

How Has Soccer Affected the World?

With 265 million active players, soccer is bound to have effects in societies at large. The game arouses passionate devotion in its fans and great riches for its players and team owners, with impacts that can uplift or disrupt lives and nations.
Modern soccer was born in England in 1863 when a group of players agreed on rules for a kicking game. The simplicity of soccer, with its 17 rules and need for only a ball and a patch of ground, allowed players of humble origin to play and excel at the game. Soccer became linked to Britain¡¯s class system, as the working class gravitated to ¡°football¡± while the upper classes preferred cricket and rugby. From the 1960s onward, hooligans fueled by heavy drinking and sometimes nationalism rampaged at and near soccer stadiums. Fans organized themselves into command-and-control structures called ¡°firms¡± attached to specific clubs to engage in ritual combat.
Soccer made its way across the English Channel to become wildly popular in Continental Europe. During the 1914 Christmas truce of World War I, German and British troops put down their weapons and played a soccer game. German and Dutch fans in the 1980s and 1990s also engaged in hooliganism, and in 1985 English clubs and fans began a five-year ban from continental play after a wall collapse during violent riots at a Brussels stadium killed 39 fans.
Mahatma Gandhi realized soccer¡¯s appeal to the disenfranchised. Before moving to India to lead its independence drive, in 1904 he established soccer clubs, each named the Passive Resisters Soccer Club, in Durban, Pretoria and Johannesburg. He is credited with involving non-whites in sporting activities, laying a foundation more than a century later for the 2010 World Cup, held in South Africa. As of 2010, an estimated 1,000 African soccer players make their living in European pro leagues. Along with Brazil¡¯s 5,000 pros in Europe, they provide a talent upgrade to clubs at all levels.
Soccer passions burn brightly in Latin America. Stadiums such as Mexico City¡¯s 105,000-capacity Azteca create a hostile environment for visiting teams trying to qualify for the World Cup. In 1969, Salvador and Honduras went to war for four days in the wake of a violent World Cup qualifying match. Colombia¡¯s national squad performed exceptionally well in the 1980s and early 1990s, with improvements funded by drug lords who created training camps and improved national soccer standards. Tragedy ensued with the slaying of Colombia phenomenon Andres Escobar after he accidentally committed an own goal in a 1994 World Cup match against the United States. The region also features success stories, such as Brazil¡¯s Ronaldinho, who earns $35 million a year and inspires millions of aspiring players in his home country.
Though soccer swiftly arrived in the United States right after its invention in England, the game remained in the shadows of baseball and basketball. In 1996, American women vastly increased appreciation for the sport with a gripping gold-medal performance at the Olympic games in Atlanta. Ranked No. 1 in the world as of 2010, the United States dominates women¡¯s soccer at the Olympic and international levels. Stars such as Mia Hamm, Michelle Akers, Julie Foudy and Abby Wambach strive to inspire young female athletes.

Symptoms of a Concussion After a Bump on the Head

Concussions are common but often go under-reported. A statement from the 3rd International Conference on Concussion defines concussion as “a complex pathophysiological process affecting the brain, induced by traumatic biochemical forces.” Symptoms of a concussion can be variable. If you experience any of these symptoms you should seek a health care provider with experience in concussion management.
Headache is the most common symptom of a concussion, but you can also have increased sensitivity to light and noise, nausea, vomiting, fatigue, dizziness, numbness and tingling to the arms or legs, ringing in the ears, or changes in vision. These symptoms can occur immediately after the impact or even the next day. They can come and go for minutes or persist for days.
Loss of memory of the event is common. For example, in a football game you may forget the score of the game, what quarter you are in, or even the impact itself. You may have a difficult time walking and your balance and coordination may be off. People may say that you have a vacant, glassy stare. You may even experience a brief period of loss of consciousness. Being unresponsive for a prolonged period is usually the sign of something more serious, and emergency personnel should be notified.
Changes in behavior can be obvious or subtle. They include irritability, nervousness, depression, or moodiness. Some people report extreme sadness or emotional outbursts with uncontrolled crying. You can even experience moments of personality changes with concussions.
Difficulty concentrating is a common symptom of a concussion. You may feel like you are “in a fog” or “dinged.” Some people say they feel drunk. Immediately after the injury, you may feel disorientated. You can be easily distracted. It is common to take time off school or work due to concussive symptoms.
Sleep problems can consist of either excessive sleep or difficulty sleeping. Excessive fatigue can be a result. It is not necessary to wake people regularly throughout the night to check on them after a concussion, especially as cognitive and physical rest is the main treatment for concussions.

10 Healthy Fall Foods

As the temperature begins to cool, kids go back to school and college football seems just around the corner. You know what’s coming: fall.
Summer gets a lot of attention for roadside farmers’ stands selling everything from tomatoes to cucumbers to watermelons. True, a lot of healthy and tasty foods are harvested in the summer.
But what about the fall? This season doesn’t disappoint, either.
There are so many fresh fruits and vegetables that come with the fall that it can be hard to narrow down which ones are best for you. But in this article, we’ll look at 10 of the healthiest fall fares.
You’ll want to consider a number of factors when evaluating whether a food is healthy, and opinions on different items are as varied as the foods themselves.
To help, nutritionist Dr. Joel Furhman created a scale called the Aggregate Nutrition Density Index, or ANDI. The ANDI scale ranges from 1 to 1,000 — the latter being the rank for the most nutrient-dense foods available. The scores are based on nutrient density by calories, not serving sizes [source: Held].
Some grocers, like Whole Foods, have adopted the ANDI score to help consumers make healthy choices. But as in any system, a right balance is needed in food choices (for instance, olive oil is only a 9 but is a heart-healthy food that has many benefits), so use the scoring system with other information [source: Whole Foods Market].
Some of the items on our list have high ANDI scores; others have lower ones. But each one has some great property that makes it a health-food choice for eating well in the fall.