Apparently rapid weight loss can work


When we spoke with dietitian, exercise physiologist and CEO of Be Fit Food, Kate Save, we didn’t expect rapid weight loss to go on the ‘must do’ list.

With over 17 years’ experience in the weight loss industry, Kate Save has had it with slow weight loss.

Speaking on Body+Soul’s daily podcast Healthy-ish, Save says that in her practice she’s noticed a trend that rapid weight loss where a lot of weight is lost, actually yields longer-lasting results than gradual weight loss of just a few kilograms – if done correctly.

“Between myself and my co-founder, we’ve seen twenty thousand patients for weight loss and this is a trend that we’ve noticed,” she tells host Felicity Harley on the Healthy-ish episode Apparently rapid weight loss can work.

“We’ve actually noticed that the people that get started actually get the health change. The people that talk about it, try and do it gradually and slowly – I feel bad after ten years, taking ten thousand dollars of them and their weight is the same as, you know, when they started.”

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Kate’s point is that weight loss must be attacked with a gung-ho attitude and rapid results. A slow, mediocre investment in it won’t be enough.

The science proves it

“The studies, particularly one that was done in Melbourne by Dr Joe Proietto, shows that the more weight you lose in the first six months of a weight loss journey, the more weight you keep off for two years.”

The study found that people who lost 13 kilos over six months kept 11 kilos off, while those who lost five kilos kept three off after two years. Not only that, but the people who kept the 11 kilos off showed sustained health improvement at the end of it.

“What’s more important about that, is the health change that is associated with the weight loss. If someone is to lose a small amount of weight, they don’t always improve their health. So what is the point of the weight loss without the health change?

Losing a larger amount of weight promotes better overall health

Research into weight loss has shown the obvious overall health effects of carrying less weight.

Kate save says that rapid weight loss should focus on the longevity, quality of life and happiness that ultimately comes from being healthy. She says study participants showed this health benefit if they lost more weight in a small period of time.

“If it comes off the right areas of the abdominal area and, you know, it’s visceral fat that they’re losing, then not only do they feel better, but they actually they are healthier,” she says.

But how should you go about your rapid weight loss?

I only believe in rapid weight loss with real food because otherwise it’s not a good habit forming,” explains Save.

So no – you certainly shouldn’t try fad diets to achieve rapid weight loss.

“It’s not good for the gut, it’s not good for the brain. That’s not good for the human being, because at the end of the day, we should be eating real food, fruit that comes from plants and some proteins and whatever else. But anything other than real food I would never endorse or recommend.”

“To me, the conversation’s not so much about their rapid weight loss. It’s about eating the right food that makes your body drop the weight that is hazardous and dangerous.”

There you go guys, the science has it!

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How the Car Can Help You Lose Weight


How the Car Can Help You Lose Weight

How the Car Can Help You Lose Weight : People who move around town in a car move less than those who prefer walking. However, with the right approach, and the car can be an aid to your exercise routine. Let’s figure out how to achieve that.

Driving a car regularly can definitely trigger weight gain. Especially if you spend several hours a day behind the wheel, idling in traffic, and often stop for a fast-food snack. After all, sitting in one place for long periods of time is a poor aid in burning calories, especially compared to running. Making a difference can help you with a few tricks. So how can a car become an aid to weight loss?

Always have water in your car

Keep a refillable water bottle in your car and make sure you regularly refill your car with fresh water. You can buy water at the store, of course, but you should always have water in your car. This will help to quench your thirst and will help with hunger if you feel a craving for a snack.

Rent a car

If your job doesn’t involve a car, why not give it up altogether? This way you won’t be tempted to drive any distance by a car that you could easily travel on foot. Today, there are many services that rent cars for all needs and tastes. You can even rent luxury cars at renty.ae/luxury for the evening. This will not only save you time, and make you feel and look better, but also will save money for the ongoing maintenance of your car.

Make it a habit to carry healthy snacks with you

Forget fast food, switch to healthy snacks. Nuts, granola bars, whole-grain cookies, and other healthy options can be purchased at a regular store and put in your glove compartment. If you know you’re definitely going to spend a few hours driving, pack healthy foods and take them with you. If you know you have food, you won’t drive yourself to hunger fainting and, subsequently, avoid overeating.

Carry sneakers and athletic clothes with you

You never know when inspiration will strike. Maybe you’ll meet someone you know and she’ll invite herself along to the gym or the fall woods will beckon you to go for a little jog. Just for those occasions, carry sneakers and sportswear with you.

Get the music right

If you’re driving home from work and you’re feeling too sluggish to go to a workout later, play the music you usually listen to while exercising. This will encourage you and motivate you to stay on track.

Do simple exercises from time to time

You can tense and relax your abdominal muscles while driving. This is a safe activity that will help you keep them toned. In traffic and at traffic lights you can also tense and relax your gluteal muscles, stretch, and relieve tense neck muscles. And if you are riding in the car as a passenger, you can perform leg or foot lifts (on your toes, for example) and pump up your arm muscles, using a water bottle as a dumbbell while driving.

 

 

 

How the Car Can Help You Lose Weight

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A New Approach to Losing Weight



A 6-week online program for men and women

A 6-week online program for men and women

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Poor sleep linked to weight gain in 2-year smartphone sleep tracking study


The link between poor sleep and a greater body mass index (BMI) has been shown in study after study, but researchers typically relied on the memories of the participants to record how well they slept.
Sleep apps on fitness trackers, smartphones and watches have changed all that. In a new study, published Monday in JAMA Internal Medicine, researchers tracked sleep quality for 120,000 people for up to two years.
The results showed sleep durations and patterns are highly variable between people. Despite that, the study found people with BMIs of 30 or above — which is considered obese by the US Centers for Disease Control and Prevention — had slightly shorter mean sleep durations and more variable sleep patterns.

It didn’t take much less sleep to see the effect. People with BMIs over 30 only slept about 15 minutes less than their less weighty counterparts.

There were some limitations to the study. Naps were excluded, other health conditions could not be factored in, and people who use wearable tracking devices are typically younger, healthier and from a higher socioeconomic status than those who do not wear trackers.

“These are quite pricey devices, and remember, they are not approved by the US Food and Drug Administration,” said sleep specialist Dr. Raj Dasgupta, the associate program director of the Sleep Medicine Fellowship at Keck Medicine of the University of Southern California.

“The results would need to be validated by the appropriate FDA-approved devices, and because the study is likely on younger people who are more economically well off, does that really apply to older folks we worry about with poor sleep?” said Dasgupta, who was not involved in the study.

However, Dasgupta added, a major plus for the study is that it did monitor people for over two years, and the results corroborated prior research and were “not surprising.”

“While we cannot determine the direction of association from our study result, these findings provide further support to the notion that sleep patterns are associated with weight management and overall health,” the authors wrote.

“The findings also support the potential value of including both sleep duration and individual sleep patterns when studying sleep-related health outcomes.”

Link between sleep and eating

There is a scientific reason why a lack of sleep is linked to appetite. When you’re sleep deprived, research has shown, levels of a hormone called ghrelin spike while another hormone, leptin, takes a nosedive. The result is an increase in hunger.

10 commandments for better sleep

“The ‘l’ in leptin stands for lose: It suppresses appetite and therefore contributes to weight loss,” he said. “The ‘g’ in ghrelin stands for gain: This fast-acting hormone increases hunger and leads to weight gain,” Dasgupta said.

Another reason we gain weight is due to an ancient body system called the endocannabinoid system. Endocannabinoids bind to the same receptors as the active ingredient in marijuana, which as we know, often triggers the “munchies.”

“When you’re sleep deprived, you’re not like, ‘Oh, you know what, I want some carrots,'” said behavioral neuroscientist Erin Hanlon, who studies the connection between brain systems and behavior at the University of Chicago, in a prior CNN interview.

“You’re craving sweets and salty and starchy things,” she added. “You want those chips, you want a cookie, you want some candy, you know?”

Do you sleep with your eyes open? (You'll be surprised how many of us do)
A 2016 study by Hanlon compared the circulating levels of 2-AG, one of the most abundant endocannabinoids, in people who got four nights of normal sleep (more than eight hours) to people who only got 4.5 hours.

People who were sleep-deprived reported greater increases in hunger and appetite and had higher afternoon concentrations of 2-AG than those who slept well. The sleep-deprived participants also had a rough time controlling their urges for high-carb, high-calorie snacks.

Get better sleep

Want more control over your appetite? Depending on your age, you are supposed to get between seven and 10 hours of sleep each night.

Getting less has been linked in studies to high blood pressure, a weakened immune system, weight gain, a lack of libido, mood swings, paranoia, depression and a higher risk of diabetes, stroke, cardiovascular disease, dementia and some cancers.
 A later bedtime linked with obesity for children under 6, study says

So sleep a full seven to 10 hours a night, stick to a regular bedtime and get up the same time very day, even on weekends, experts advise.

Adding exercise to your daily routine is a great way to improve your sleep and improve your health. After finishing one 30-minute physical activity, you’ll have less anxiety, lower blood pressure, more sensitivity to insulin and you’ll sleep better that night.

You can also train your brain to get more restful sleep with a few key steps:

  • During the day, try to get good exposure to natural light, as that will help regulate your circadian rhythm.
  • Avoid stimulants (coffee, tea) after 3 p.m. and fatty foods before bedtime.
  • Establish a bedtime routine you can follow each night. Taking a warm bath or shower, reading a book, listening to soothing music, meditating or doing light stretches are all good options.
  • Make sure your bed and pillows are comfortable and the room is cool: Between 60 and 67 degrees is best. Don’t watch TV or work in your bedroom; you want your brain to think of the room as only for sleep.
  • Eliminate all lights — even the blue light of cellphones or laptops can be disruptive. Dull sounds, too. Earplugs or white noise machines can be very helpful, but you can create your own with a humidifier or fan.
Does that sound hard? Then sign up for our sleep newsletter and take steps toward better sleep.

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Jelena Dokic hits back after cruel taunts about her weight during Aus Open


Jelena Dokic has revealed she’s been forced to endure nasty comments about her weight while commentating at this year’s Australian Open.

The former tennis ace, 37, has pleaded for people to leave her alone after she — like many people — put some weight on during Melbourne’s lockdown.

Dokic shared a side by side image of her appearance pre and post-COVID to Instagram and added a lengthy caption telling trolls to “GET OVER IT”.

“I am sharing this with you all because even though I have the best supporters in the world that send me thousands of messages of support, I have also received a few comments body shaming me and seen an article in the media about my weight and physical appearance,” Dokic wrote.

“I have always been honest with you all about my struggles and my weight battles. I have talked about my weight and not a lot of people have done that publicly.

“Now I am also going to be honest but I also feel like I need to address the negative attention around what people think I should look like.

“And here is my message to you, GET OVER IT.

“Leave me and my physical appearance alone. I really don’t know why people and the media have the need to comment on someone’s physical appearance, especially when it comes to women. You would never talk like that about a man, it’s always about women and their appearance.

“While I am nowhere near my heaviest, I am also completely honest about the fact that I have put some weight back on in the Melbourne lockdown. It was very hard mentally for me in the world’s toughest lockdown for six months and not being able to see my loved ones for 15 months.

“I have even had some depression and anxiety creep back up and it’s been a battle.

“To all the body-shamers, online trolls and the media that have body shamed me, you should be ashamed of yourselves. If you have nothing nice to say, don’t say anything at all.

“How about a bit of kindness? How about a message asking me how I am doing? Instead of talking about my weight, why don’t you talk about all my accomplishments? Does my weight determine my worth?

“It’s so easy to judge others but why can’t people just be kind? We should be talking about inner beauty and not the shallow outside looks.

“Also, I could be pregnant or going thru something. You never know what battle someone is fighting.

“Put yourself in the person your insulting’s shoes and what they might be going thru. Imagine if it was your mother, sister or daughter being insulted.

“In saying that, I will continue to work hard on my fitness and my health because I want to feel better and fitter. Love you all.”

Dokic underwent an incredible physical transformation in late 2018 and early 2019, losing 38kg after reaching 120kg at her heaviest.

After being afraid to leave the house and turning down work opportunities because of her insecurity, she began a new chapter and shared it publicly in the hope of helping others.

“I thought I would brave the judgment, negativity and scrutiny that sometimes comes with being in the public eye and on social media and put myself and my struggles out there and hopefully inspire, motivate and help others, especially women,” she wrote at the time.

Dokic revealed in 2017 she had “suicidal thoughts” after being abused by her dad as a child.

The 2000 Wimbledon semi-finalist lifted the lid on her early years in her autobiography Unbreakable, where she claimed her father would whip her with a belt if she failed on court.

She said her 2014 retirement left her feeling “lost” and saw her weight blow out on the back of emotional eating and a lack of structure when she left tennis.

“I was thrown into retirement not knowing what direction I wanted to go in,” Dokic said.

“I wasn’t prepared — that’s where my weight gain started.

“When you’re a professional athlete, you’re in this bubble that’s not reality — everything is done for you … training, food, travel, management, so going back into real life was very different.”

The release of her autobiography, where Dokic revealed the trauma she suffered at the hands of her father and her subsequent battles with depression, proved to be a cathartic experience and was a catalyst for her getting on top of her weight.

She is now happily engaged to long-time partner Tin Bikic and planning to get married and start a family.

“Marriage is on the list,” she told nowtolove.com.au this week.

“And while we’re not planning on having kids right now, it’s one of the things that is very important.”

“I want to raise my children very differently from how I was raised,” she added. “Having a family is definitely in the future.”

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NRL 2021: Manly-Warringah Sea Eagles, Moses Suli, lisfranc injury, infection in foot, weight


Moses Suli has revealed how he feared his return to action for Manly would be set back by an infection when he noticed his foot balloon in size.

The 22-year-old centre’s 2020 campaign was cut short when he injured himself against the Rabbitohs in Round 15.

He required an operation on the lisfranc in his left foot, but what should have been a routine procedure ended up with serious complications.

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Beau Ryan’s battle to put on weight in 2021


Beau Ryan, the former rugby league star and host of Amazing Race Australia, has a problem that many of us would love to grapple with — he needs to put on weight.

If that sounds frustrating to you, as you self-consciously drop your eyes down to your own waistline, then just wait for his reasoning.

The problem, you see, is that he’s “a bit too lean”.

Just filming the Amazing Race, let alone being a contestant, can be physically draining, as it turns out, and Ryan, 36, is determined to hit the gym to get back in shape. A slightly bigger shape.

“One of my goals for 2021 is to put on two kilograms,” Ryan explains.

“I lost weight on the race and it’s slowly coming back, but I’m still looking a bit too lean.

“I like weights. I lose weight quickly, which is torture if you’re a rugby league player trying to gain weight, so I’m all about gaining muscle mass.”

Ryan, who is almost as famous for his comedic stylings with his “Beau Knows” segment on The Footy Show as he was for his fleet-footed ability on the field with the Sharks and the Tigers, had a challenging year in 2020, as everyone did, but he says the time in isolation with his family taught him a few things, and left him determined to do things differently this year.

“The biggest lesson was that my son, Jesse, who’s three, isn’t built for isolation. Neither am I for that matter,” he laughs.

“In 2021, I want to get my family to spend more time outdoors. We are out in the fresh air quite a bit, but we want to spend more time outside.”

Focusing on healthy eating is something that’s always a priority in the Ryan household, unsurprisingly, and the must-haves in his fridge are not likely to include things like chocolate or ice cream.

“My son is addicted to those little Yakult drinks, my daughter, Remi, loves mango, my wife loves kombucha and I like natural yoghurt – oh, and sparkling water, our fridge is full of it,” he says.

“And we all love avocados. Just not when they’re $4 each, like they are now.”

BEAU RYAN ON …

Diet

“I eat a high protein and a high-fat diet. We burn a lot of calories in our house, especially trying to keep up with my son, Jesse.”

Mindfulness

“I like reading the Bible. It centres me.”

Morning routine

“I have a long black then I train. I can’t function until I have coffee. Some say I’m addicted. They would be right.”

Life advice

“Nothing is ever as good or bad as it seems.”

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BodyFit: Weight Loss Plans | Bodybuilding.com


#FreakMode: Alex Savva’s 12-Week Fitness Plan

  • Duration: 12 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 6
  • Equipment: Full Gym

This three-phase program is designed to add size and strength, maximize fat loss, and improve performance. The workouts are brief and intense and don’t require you to take up residence in the gym. You’ll pack in serious volume, but you’ll still be in and out of the gym in about 30 minutes.

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30 Days Out: Craig Capurso’s Extreme Cut Trainer

30 Days Out
  • Duration: 5 Weeks
  • Fitness Level: Advanced
  • Goal: Lose Weight
  • Workouts per Week: 6
  • Equipment: Full Gym

This advanced full-body program draws from multiple workout disciplines: HVT, HIIT, cardio, cluster sets, trisets, and other efficient fat-burning techniques. The best part about 30 Days Out is that Craig is going through it with you, showing you what a tough cut looks like and what you can expect emotionally and physically.

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Alpha M’s Tailored: 6 Weeks To Living Lean

Alpha Ms Tailored
  • Duration: 6 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 4
  • Equipment: Full Gym

Aaron Marino, better known as Alpha M, helps men around the world build style, strength, and substance. This is his plan to get your body where you want it to be, while also laying the foundation for a whole-life transformation. It’s designed to be done in any gym, and can be scaled down for beginning lifters, or done as written for intermediate to advanced lifters.

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Bizzy Diet: 21-Day Fitness Plan

Bizzy Diet
  • Duration: 3 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 4
  • Equipment: Full Gym

The Bizzy Diet workouts are simple, but serious. You can make this no-BS program work with nothing more than a pair of dumbbells if necessary! The training focuses on high-intensity interval training and two alternating lifting circuits: upper and lower body. Work hard and get ready to surprise yourself!

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Chiseled: Sculpt Your Best Body In 8 Weeks

Chiseled
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 7
  • Equipment: Full Gym

For seven weeks, you’ll perform a wide variety of workouts that help you shred fat in a number of different ways, followed by a one- or two-week maintenance phase designed to help you maintain your results until you decide to start the program again. Chiseled is designed with daily workouts—even two-a-days—but it can also be scaled back to fit your schedule.

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Full-Body Weight-Loss Home Workouts

Full-Body Weight-Loss Home Workouts
  • Duration: 2 Weeks
  • Fitness Level: Beginner
  • Goal: Lose Weight
  • Workouts per Week: 3
  • Equipment: Minimal

Boost your fitness and experience lasting weight loss by working out at home! Over two weeks, you’ll perform routines using body weight, bands, kettlebells, and dumbbells in circuits built around variations of the squat and other classic movements. This allows you to get the benefits of full-body training, like increased calorie burn and greater cardio fitness, while also adding lean muscle!

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FYR: Hannah Eden’s 30-Day Fitness Plan

FYR
  • Duration: 5 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 5
  • Equipment: Minimal

If you want to change your life, you need a strong reason—and a powerful coach. Hannah Eden is a force of nature, and her popular high-intensity training style simply must be experienced in real time. That’s why this program is structured around follow-along video workouts that are tough as hell and all 30 minutes or less. Eden’s hybrid training style incorporates body weight, resistance movements, intense cardio, functional fitness, and more to keep you on your toes and burn major fat in a short amount of time.

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Jamie Eason’s LiveFit 12-Week Trainer

LiveFit Trainer
  • Duration: 12 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 5
  • Equipment: Full Gym

This comprehensive plan will help you lose weight, build shapely muscle, and take your health and energy where they’ve never been. Start at your level, let Jamie’s daily videos guide you, and watch your body transform!

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Jamie Eason’s Post-Pregnancy Fitness Trainer

Post-Pregnancy Trainer
  • Duration: 12 Weeks
  • Fitness Level: Beginner
  • Goal: Lose Weight
  • Workouts per Week: 6
  • Equipment: Minimal

Whether your goal is to bounce back after a pregnancy or begin an exercise routine for the first time, Jamie Eason has the plan to help you take control of your body and boost your energy. Learn what to eat, when to exercise, and how to find time for fitness as a new mom, all from someone who’s done it herself!

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Jim Stoppani’s 6-Week Shortcut To Shred

Shortcut to Shred
  • Duration: 6 Weeks
  • Fitness Level: Beginner
  • Goal: Lose Weight
  • Workouts per Week: 6
  • Equipment: Full Gym

There’s the world of exercise scientists studying in the lab, and then there’s the world of trainers and coaches putting people through their paces in the gym. Precious few experts are fluent in both, and Jim Stoppani, Ph.D., tops the list. In this plan, the doctor brings all his scientific knowledge to bear on helping you burn fat ASAP.

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Kris Gethin’s 8-Week Hardcore Daily Video Trainer

8-week Hardcore Daily Video Trainer
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 5
  • Equipment: Full Gym

The program starts with the fundamentals to prime your body, but quickly becomes extremely intense. The type of workouts you do from one week to the next will change dramatically. There’s also twice-daily cardio to kick your metabolism into overdrive and give you the conditioning to power through your training.

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Lean At Home: No-Equipment Weight-Loss Workouts

Lean at Home
  • Duration: 2 Weeks
  • Fitness Level: Beginner
  • Goal: Lose Weight
  • Workouts per Week: 3
  • Equipment: Minimal

This innovative exercise plan includes six workouts that combine resistance training and cardio with no equipment needed. For two weeks, you’ll perform workouts using bodyweight supersets and intervals built around variations of squats and other classic movements. This allows you to get the benefits of full-body training, like increased calorie burn and greater cardio fitness, while also adding lean muscle where you could use some!

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Lee Labrada’s Lean Body 12-Week Trainer

Lean Body
  • Duration: 12 Weeks
  • Fitness Level: Beginner
  • Goal: Lose Weight
  • Workouts per Week: 7
  • Equipment: Full Gym

This is the perfect balance of weights and cardio to burn fat away and replace it with lean, defined muscle. If this is your first program, it will change everything. If you’re a seasoned lifter, you’ll still be amazed at what you can achieve!

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MetaBurn90 With Scott Herman

MetaBurn90
  • Duration: 13 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 6
  • Equipment: Dumbbells

Each time-based workout in MetaBurn90 crams a ton of work into a short amount of time. You’ll build muscle, improve mobility, and lose weight without sacrificing hours of your life in the gym. As the weeks progress, your muscles will get stronger, your metabolism will skyrocket, and you’ll prime your body for lasting health and fitness.

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The Blueprint To Cut

The Blueprint to Cut
  • Duration: 8 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 6
  • Equipment: Full Gym

This is the ultimate cutting plan, structured on classic techniques from the Golden Age of bodybuilding. This is not a beginning weight-loss plan; it’s for someone who already has a base of training experience and muscle mass, and who is ready to shed fat to reveal the sculpture underneath.

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The One-Month Six Pack

The One-Month Six Pack
  • Duration: 4 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 5
  • Equipment: Full Gym

This is a great plan for someone with a little gym experience and a fairly lean physique who’s ready to take it to the next level and carve out serious abdominal definition. Through targeted core work, fat-melting cardio, and strict nutrition, a six-pack can be yours!

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Transformed: 12 Weeks To Your Best Self

Transformed
  • Duration: 12 Weeks
  • Fitness Level: Beginner
  • Goal: Lose Weight
  • Workouts per Week: 6
  • Equipment: Full Gym

Transformed is the workout program that corrects the flaws in every other program that hasn’t worked for you. It’s customizable, simple, effective, and doesn’t demand too much of your time. You’ll alternate full-body workouts with fat-burning cardio to achieve major results. It isn’t just a short-term diet and workout plan—you’ll learn healthy habits you can keep for life.

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Your Transformation Starts Here: Volume 1

Your Transformation Starts Here: Vol 1
  • Duration: 6 Weeks
  • Fitness Level: Beginner
  • Goal: Lose Weight
  • Workouts per Week: 3
  • Equipment: Minimal

You’ll perform three simple strength workouts a week, plus some simple active recovery like walking on two other days. No matter how much you have going on, you can do each workout in this program in less than 30 minutes a day. Use this plan for quick and effective total-body training and transform your physique!

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Your Transformation Starts Here: Volume 2

Your Transformation Starts Here: Vol 2
  • Duration: 6 Weeks
  • Fitness Level: Intermediate
  • Goal: Lose Weight
  • Workouts per Week: 3
  • Equipment: Minimal

Each of these home-friendly workouts requires little to no equipment and features movements you’ll recognize from Volume 1 to continue training on your own. You’ll do three brief, intense, and innovative workouts a week, plus a little restorative cardio on two other days for active recovery. Take your functional exercises and total-body routines to the next level as you work out at home, at the gym, or anywhere!

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Your Transformation Starts Here: Volume 3

Your Transformation Starts Here: Vol 3
  • Duration: 6 Weeks
  • Fitness Level: Advanced
  • Goal: Lose Weight
  • Workouts per Week: 4
  • Equipment: Full Gym

Complete your transformation with the final installment of simple yet effective workouts to advance your fitness to its highest level yet. Each workout is easy to follow and utilizes movements you’ll recognize from Volume 1 and Volume 2, plus advanced bodyweight exercises to take your functional fitness to its highest level yet! Some of the training is gym dependent, but you’ll get ideas about how to work around equipment hurdles!

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Losing Weight Quickly: The Easy Way



There are plenty of diets carefully honed to assist with losing fat. Likewise, plenty of workout routines take weight-loss-centric approaches.

It can be tough to pick the best strategy among the rest—but which strategies are the most successful?

The Key To Losing Weight Quickly

Slimming Down: Surefire Approaches

There are totally some effective ways to maximize your daily fat burn. It’s even possible to lose weight relatively quickly. This said safety should be prioritized with any fitness or dieting routine—regardless of your initial goals. Your doctor really is your best resource, as they can help you establish a weight loss routine centric to your body’s needs.

In any event—there are a couple of surefire approaches to weight loss. They can be fun, too! Routines don’t necessarily need to follow stringent diets, stressful workouts, and strict schedules—but they definitely require a little pre-planning.

Much like our bodies, every diet is different: While one meal-prep schedule may be successful for some, being low-calorie, it might not be as effective for another.

Indeed, diet is the biggest factor impacting fat burn. Planning out a solid meal strategy is the easiest way to lose weight fast—as you can create a cool plan that reduces your waistline and hours spent prepping, alike.

The Pre-Prep: Staying Satisfied

The Pre-Prep: Staying Satisfied

What’s great about effective weight loss plans is their ability to serve multiple purposes. For example, some diets focus on boosting your body’s metabolism.

This works wonders for fat loss, no doubt, but it’s also beneficial to your fitness level. Male muscle growth, female muscle growth—both are achievable during a weight loss routine. The key to losing weight, and keeping it going, is to find a strategy that isn’t only effective—but also fun.

It’s important to note, though, that losing weight gradually is often healthier, in the long run.

In fact, doctors suggest that those looking to shed pounds, fast, aim for between one and two pounds less per week. Naturally, sticking to the same routine helps: If you keep your strategy constant, any changes in your weight can be better attributed to solid progress.

So, are you ready to see a thinner waistline?

If you are, the approach below should cover most of the bases. It has a couple of methods, rather than one, but this is because each approach benefits the other. And this can really boost your routine to new heights—helping you burn as much fat as possible.

Let’s Check Out Steps to Losing Weight

Step One: Have Protein for Breakfast

Step One: Have Protein for Breakfast

As they say, breakfast is the most important meal of the day. Protein regulates our appetite hormones—and consuming more of it, over time, will help you feel fuller, longer.

This is because eating protein causes a rise in the satiety hormones peptide YY, cholecystokinin, and GLP-1.

When these hormones rise while the hunger hormone called ghrelin falls—due to eating—your body’s overall appetite goes down.

This is a pretty big effect, too: Research shows that those who prioritize high-protein breakfasts benefit from these hormonal effects throughout the day. So, by doubling down on eggs, oats, sardines, and nuts for that first meal, you can achieve an extra few hours of weight loss potential.

Breakfast is also important because it kickstarts your metabolism early on—and metabolism in motion tends to stay in motion.

Step Two: Cut the Carbs

Step Two: Cut the Carbs

It’s totally true, too, that carbohydrates can make weight loss pretty tough. Conversely, cutting them out can make your weight go down. Carbohydrates have a pretty big impact on your body’s day-to-day processes.

Starchy, refined carbs like cereal and pasta might taste great—but eating them tends to have immediate impacts on our body’s use of blood sugar. When this happens, you’ll tend to feel hungrier more often.

As the health and wellness industry continues to evolve, low-carb diets for weight loss only become more popular. By reducing one’s sugar intake, one can even make their metabolism regulate itself better. This is well-supported by scientific studies, of course—and it’s helped create some of the world’s most effective weight loss programs to date.

Step Three: Eat More Healthy Fat

Step Two: Cut the Carbs

That’s right: eating fattier meals can contribute positively to your weight loss journey. Don’t worry too much about eating fats in general, either, as they’re incredibly healthy to consume. Your body needs healthy fats to properly digest food—so stock up on the avocado oil and olive oil, next chance you have.

As a rule of thumb: ‘Healthy’ fats are also fats that have little, or even no, saturated content. Two major fats to avoid, in this case, are butter and coconut oil.

The best way to keep your fat sources healthy, in any event, is to prefer fats that are directly derived from plants and animals. Unlike fats which have been refined for taste and longer shelf-lives, fats derived from nature, overall, provide more health benefits.

Step Four: Start an Intermittent Fasting Plan

Step Four: Start an Intermittent Fasting Plan

Intermittent fasting has become pretty popular, in recent years, due to its number of surprising health benefits. The practice of intermittent fasting involves shorter, zero-calorie stretches—each finishing with a small timeframe for meals.

While anyone can try out intermittent fasting with a shorter ‘no-food’ period, studies suggest that the minimum intermittent fasting hour-ratio split is about 16 hours, fasted—and eight hours, nonfasted.

By abstaining from food for approximately 16 hours, eating only during the above-mentioned eight-hour window, you can really boost your body’s fat-burning potential.

A variety of studies have covered the health benefits of committing to intermittent fasting over a period of 24 weeks—and the benefits aren’t only weight loss-related. Medical experts now believe that intermittent fasting can reduce the risk of metabolic diseases, including diabetes.

Intermittent fasting is certainly a reliable way to lose weight, as fasting programs require little maintenance overall.

Still, be sure to talk with your doctor before trying intermittent fasting for yourself. While ‘calories in, and calories out’ will always be one of the golden rules of weight loss, some stronger dieting approaches like fasting take some time to get used to.

Step Five: Have a Healthy Sleep Schedule

Step Five: Have a Healthy Sleep Schedule

Surprisingly, one of the most important factors of weight gain, and weight loss, is sleep! We might not think of sleep as a diet-related part of life, but many scientific studies show that sleeping less than five hours per day, over time, increases the chances of obesity.

Where quick fat loss is considered, a poor night’s sleep actually slows down the body’s ability to convert calories into energy. At the same time, it produces more cortisol and insulin to promote increased fat storage.

In general, a physically stressed body, due to lacking sleep, will try to hold onto as much reserve energy source as possible—and fat is the best reserve energy source around.

Step Six: Plan Out Your Portions

Step Six: Plan Out Your Portions

Weight loss plans like the Atkins Diet succeed because they focus on food portion control. Expending more calories than you consume is still of utmost importance, but it’s surprisingly easy to eat too much when your meals don’t follow a schedule.

Food servings have gotten a lot larger, over the years, making it incredibly easy to miscalculate one’s intake if it isn’t mapped out.

Additionally, a day which isn’t structured, meal-wise, is more likely to end up swinging by the restaurant, or even the drive-thru, when meal-prep doesn’t fit into the daily schedule. In these cases, consuming too many calories becomes even easier.

Planning out your portions, these days is incredibly easy as well. We definitely suggest trying the smartphone app, MyFitnessPal.

It’s a full-fledged daily diet planner, helping you visualize what foods to eat, when to eat them, and how often to do so.

It’s also a great answer to the difficulties involved with counting calories: The app has a nifty barcode scanner—as well as a food calorie lookup tool. So, instead of researching every food portion, you want to dig into—you can get instant data logs to aid the process.

The Spice of Life: Routine Variety

The Spice of Life: Routine Variety

The easiest way to lose weight fast, making sure it stays gone for good, is to have fun during the process. Apps like MyFitnessPal can take out all of the nitty-gritty details, allowing more time to spruce up your meals with tasty ingredients.

Over time, things like portion control will just become habits—and habits, in the long run, help us lose the most weight overall.

When it comes to losing pounds around the waist, it’s important to stay active, too. Cardio activities, like jogging, hiking, and swimming are great choices. If you’re trying out intermittent fasting for the first time, though, it’s probably best to take it easy, in the beginning.

The same goes for a new approach to meal proportions and diet scheduling: Exercising requires plenty of body fuel, and your body’s current fuel levels will determine how effective it can be. If you’re tinkering on these fuel levels, though, your body might struggle a little.

Vegetarian diet bodybuilder

Conclusion

Whether you’re trying to slim down, achieve some male muscle growth, boost female muscle growth or simply want to be a little healthier than before, adopting a schedule that’s reliable while also having a variety will matter the most. There are a ton of fun ways to exercise, throughout the day.

Between fitness centers, nature, recreational sports and even socializing out and about, the world is brimming with possibilities around every corner. By adopting a healthy diet, as well as a long-lasting meal schedule, you’ll get even more out of these activities.

At the end of the day, it’s really about the combinations we make, diet and fitness-wise, that unlock the secrets to weight loss. So let’s get creative and invent our own weight-loss strategies, bottom to top.

What will your lifestyle’s newest ingredients be?

-Terry Asher

Terry Asher

After changing his best friend’s life by helping him lose over 70lbs, dropping him down to an amazing 7% body fat, Terry was inspired to be a full-time internet trainer knowing he could do the same for many more. In 2010, Terry published his own diet and fitness e-book that can be purchased on this website. Let Terry help you change your body for the better!

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Losing Weight Quickly: The Easy Way

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Losing Weight Quickly: The Easy Way

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It can be tough to pick the best weight loss strategy among the rest—but which strategies are the most successful? Losing Weight Quickly: The Easy Way

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Counting calories can be dangerous! The truth about weight loss diet books will never tell you! – Easy Meals with Video Recipes by Chef Joel Mielle


The reason why you will never see a calorie counter on my website.

You’re probably reading this, because you’ve been on a diet before, or maybe many diets. You lost a little weight but now you’re feeling down because after all your hard work and sacrifices, the weight has slowly crept back on, maybe with a little extra, am I close?

You see all these great recipes, yet you feel guilty trying them because you feel you should be sticking to zero oil, low fat products and produce that tastes like rabbit food.

Okay so I’m a Chef and not a nutritionist, I’m about good food, but throughout my career I have learnt a lot about nutrition. I’ve watched people’s habits and studied how others live in different countries. Why some people are healthier and live longer and some never diet, they eat rich food but don’t put on weight.

Is there a secret, a magic bullet to all this? If only!  Please read on as this will change your life.

How many diet books are there on Amazon, I believe 80,000 plus!  You could rebuild the Amazon forest on that paper alone, yet people are still getting fatter, why, how can that make sense?

Diets simply don’t work, or we would all be thin.

Firstly I will repeat I’m a Chef and not a nutritionist, so I advise you do your own research and speak to your medical practitioner before undergoing any diet change.  But I’m also a living breathing example of why this works.  It works for me and it can work for you.

I truly believe the following information will change your life.

This is free information and I’m not selling some dodgy program or asking you to subscribe to anything.  I just want you to enjoy my recipes guilt free.  All I ask in return is that you pass on this information to help others, to assist as many people as you can into living a healthier life.

 

A Lifestyle Change

Imagine if you never had to diet again, you could eat the foods you enjoy, all without effort?

Now you’re probably on a diet right now and scale checking twice a day with some success, but shortly after you will break the diet and end up putting on more weight.

If this is you, and you’ve been through it many times before, you’re not alone. If you’re dieting right now, then STOP right this very second.  Forget dieting for the rest of your life, and stay off the scale, please!

If I can convince even one person in the world, then I have done my job, hopefully that person can then share this post and convince others.

“Dieting is a billion dollar industry that plays

with people’s emotions by giving them false hopes.”

Sure diets will make you lose weight, for a short time, it doesn’t last, but it comes at a cost, and that cost is dangerous to your health.

I know what you’re thinking, “yeah I have a friend that’s been dieting and now he or she looks great”.

Sure, if you’re on a no carb, lo fat diet, you will lose weight.  If you eat bananas everyday you will lose weight. But again it’s at a cost and the cost is very expensive to your health.  Fad diets are dangerous!  If you see ads like “How to lose weight fat” or  “Quickest way to lose weight” or “How to lose 10 pounds fast” then stay away!

 

Let me explain.

The human metabolism is a very complex system.  If you starve your body from the regular nutrition, you create a myriad of other health issues.  Usually insomnia, lack of energy, poor digestion, hormonal problems, added stress which creates poor thyroid function, sugar swings, high blood pressure, loss of muscle mass and many more symptoms.

 

But it gets worse…

Dieting actually slows down the rate that you burn calories.  Again, more irony, you eat less calories to lose weight yet your body burns less calories to preserve it.  You’re declaring a war against yourself and you will lose by gaining weight.

What happens when you have less energy?  Your appetite increases.  So you eat more.  You lose muscle mass and you retain fat.

It’s a vicious circle, you eat less, you get food cravings, you lose control, you over eat and you gain weight.  Then you start again, each time adding a little extra, conditioning your brain for weight gain.

Because you’ve starved your body, your body has a built in survival instinct that sends a message to your brain that there’s lack of nutrients and asks your brain to store as much energy ( energy is fat) as possible should it ever starve again.

Your body also sends another signal to your brain to lower the energy consumption so you can hold on to energy (fat) longer.  So you then put on added weight and start to feel more tired.  Your body increases the fat storage enzymes and decreases the fat burning enzyme. The body also lowers your temperature to lose less energy making you feel cold.

This vicious circle repeats itself over and over until you reprogram your survival instincts and can never lose weight permanently ever again.  The brain has a built in thermostat to balance your energy levels.  Each time that you diet, you reset the hunger thermostat to a higher fat level.    Your brain has it’s own sense of what your weight should be.  It’s usually around the 10 to 15 pounds or 4 to 7 kilos.  After each diet, this level goes up, but it never comes down. Your brain reacts and believes that it’s been starved and no matter what weight or size you are, those extra pounds become the new normal balance for your brain.

This can all be tracked back to evolution.  When food was scarce, we had to survive by conserving energy.  When food was available again, we put the weight back on until the next shortage.  Our brains are instinctively hard wired this way.

It gets worse if you’re young.  If you have a young child and you starve them from proper nutrition, you are programming them to be obese for the rest of their lives.  If you’re a teenager who’s dieting, you are also setting yourself a path to obesity.  80% of young girls in US have claimed to be on diets. Research has proven that girls who diet in their teenage years, are three times more likely to be overweight 5 years later and develop eating disorders. That is an alarming thought. Have I scared you enough about the “D” word yet? That is why your diet isn’t working and the reason why you will never see calorie counting on my site.

 

Okay so what’s the good news I hear you ask?

The good news is that if you follow the following steps, you can reprogram yourself to lose weight by resetting your thermostat. The not so good news, it can take several years to reset that thermostat, so don’t waste any more time and start today. But the fantastic news is that you never need to diet again and you can start enjoying your new lifestyle immediately.

 

Three things you must always remember to lose weight and be healthy.

1) Never eat anything that you don’t prepare or cook yourself. (see my recipes)

2) Stop eating as soon as you are content.  Leave what’s in your plate, not easy at first but you will learn.

3) Only eat when you’re hungry. Never ever eat when you’re not hungry.

Let’s Delve into these three points:

Number one, only eat whole foods that you prepare yourself, that can be salads, fruits, steaks, roasts,  it doesn’t matter.  So long as the foods are not processed.  Never buy prepared meals or anything processed. They are full of sugar, salts and additives that turn into toxins.   Stay off any unnatural sugars!!! Cook or prepare all meals from scratch, don’t know how, check out some of my quick and easy recipes.  Cooking is so much fun and it’s easy to learn.

Number two, Stop eating when your stomach says I’m content.  Don’t listen to your brain that’s been brainwashed into wanting more.  Truly listen to your body.  Eat slowly and really think about how much you are consuming.  The body is an amazing machine and requires very little energy to function very well for a long time.  If you eat a pizza, maybe two slices are enough.  Wait 15 minutes for your brain to register, and if you’re still hungry have a third slice.  But don’t eat the whole thing.  Keep the other half for the next day.  Once you condition yourself to reducing your portion sizes, you’ll be amazed how little you actually need.  You’ll be surprised how most meals will end up being two meals.  The great news is that you’re no longer dieting and you can still eat anything you like.

Number three, Never starve yourself.  You should never be hungry.  If you’re body is craving for food, I mean really craving for food, not just snacking from bad habits.  Then you must eat immediately.  Don’t go to work without breakfast, don’t starve yourself thinking you’ll lose weight.  The opposite will happen.  Eat fruits and lots of vegetables.

Don’t be tempted by bottled juices you buy off the shelf, even juices marked 100% pure juice and no added sugar on the label can be as bad as soda drinks.   They are packed with sugar and contain very little nutrients.  Drink water, eat fresh whole fruits.

It’s so simple and makes so much sense yet everyone still looks for the magic bullet diet.  This works for me, and look at the food I eat?  But it’s all home made, I don’t drink soft drinks or bottled juices and I don’t buy processed foods.   Eat when you’re hungry and don’t fear your appetite, you will be thinner for it. It’s OK to eat.

 

So stop dieting right now, exercise a little and enjoy life!

Please comment below or share with me your experiences with dieting.

 

Chef Joel Mielle online celebrity

Thank you for reading this story regarding current cooking and food news named “Counting calories can be dangerous! The truth about weight loss diet books will never tell you! – Easy Meals with Video Recipes by Chef Joel Mielle”. This article is shared by MyLocalPages as part of our local and national news services.

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