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Each day, we learn more about how to lose belly fat efficiently through research and while many people believe in the positive effects of diets such as the keto diet and intermittent fasting, evidence suggest that in the long run, people will put the weight back on that they lost initially.

When we try to lose weight, we work against our bodies, which likes to hang on to fat reserves as it expects bad times to come. "Human preferences for energy-dense sweet and high-fat foods may have evolved for reasons of survival", as this 2010 paper on Human Perceptions and Preferences for Fat-Rich Foods suggest. Our bodies are happy to reserve some fat because it knows that at some point, it will have to use it to keep us alive. So in theory, more fat reserves equals to an increased chance of survival.

(Image credit: Getty Images)

One of the issues is that we live in a world where energy-dense food is abundant so there is no need for us to store fat. We can buy avocados and watermelons all year around and we also have access to a variety of supplements. As well as that, we also created an environment around us that preserves energy: we live in warm houses, move less and so on.

The Health Survey for England 2017estimates that "28.7% of adults in England are obese and a further 35.6% are overweight but not obese".Despite all this, a good chunk of the population is still not obese. If we would crave all the food in the world all the time, surely everyone would become fat in no time? There must be other forces at play than just sheer will that regulates how much we weight.

One theory is that your body has a 'set point' or 'settling point': a bodyweight it likes to keep and return to most of the time. According to a research paper titled Set points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity, published in 2011, "the set point model...suggests that there is an active feedback mechanism linking adipose tissue (stored energy) to intake and expenditure via a set point, presumably encoded in the brain" while "the settling point model is based on the idea that there is passive feedback between the size of the body stores and aspects of expenditure."

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Both theories suggests that our bodies have a preferred weight it likes to keep whether we like it or not. This would explain why we pile the weight back on once we are finished with the latest 4-week diet-fad. The theory also implies that once we stopped forcing our bodies to do something it really doesn't like doing (i.e. getting rid of fat storages), it will return to point it thinks will serve your survival the best.

Bad news is, this system can not only be flawed but also abused by people. For example, our bodies can suffer from leptin-resistance, leptin being a hormone often referred to as the 'starvation hormone'. A study called Leptin resistance: underlying mechanisms and diagnosis suggests that "a decrease in tissue sensitivity to leptin leads to the development of obesity and metabolic disorders, such as insulin resistance and dyslipidemia".

Bad diet can also influence these theoretical set points, especially strict calorie restrictive diets. When we force our bodies to lose weight through starvation, it tends to reduce our energy expenditures as a response. After we return to our usual diet, the body will happily restock the fat it lost and does it even quicker since it already reduced its energy expenditure by lowering resting basal metabolic (BMR) rate, as explained in this research paper titled Reduced Metabolic Rate after Caloric RestrictionCan We Agree on How to Normalize the Data?

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This could also explain why people put on more weight when they return to the normal food intake levels after low calorie diets. Since the body lowers its BMR, eating the same amount of food you used to eat will result in an even greater calorie surplus and therefore quicker fat reserve replenishment.

An article called Does Metabolism Matter in Weight Loss? and published by the Harvard Medical School mentions that "our bodies are also programmed to sense a lack of food as starvation. In response, our BMR slows down, which means fewer calories burned over time. That's one reason why losing weight is often difficult."

The more often and longer you go on extreme calorie restricted diets, the more likely you will damage your metabolic-system and sustain the 'losing weight-putting more back on cycle'.

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Is it pointless to diet? Of course not. Normal BMI is associated with better health prospects in general, so it is worth losing some weight if at all possible. But how?

One solution might be to keep a somewhat calorie restricted diet all the while boosting metabolic rates. Metabolism can be boosted just by walking a bit more and including certain food items in your diet.

This might be more challenging to some than others leptin-resistance can be at play in some cases but in non-extreme cases, it is more than achievable to drop some weight through the combination of moderate exercising and a balanced diet. Resistance training is also said to help keeping the weight off, as noted in a paper aptly titled Resistance Training Conserves Fatfree Mass and Resting Energy Expenditure Following Weight Loss.

An important thing to keep in mind is time, as in letting your body adjust to changes. Your body is extremely adaptable but also slightly pessimistic, so it can change quickly in response to negative stimuli such as a lack of food, but reacts slower to positive ones as it expects that lack of food to happen again in future...

A gentle decrease in calorie intake and moderate increase in exercise levels can help put the body on a more sustainable and healthy bodyweight trajectory in the long run.

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Weight loss: can your 'settling point' prevent you from losing weight in the long term? - T3

Could your body type be affecting your progress in the gym? (Picture: Getty Images)

Have you ever followed the exact same training regime or diet as a friend but ended up with completely different results? It could be down to your different body types.

A body type, or somatotype, is the concept that our bodies can be classified into three categories based on build: endomorph, mesomorph and ectomorph.

The idea was created by American psychologist Dr WH Sheldon in the 1940s and, while some of his work has been debunked (he theorised incorrectly that people with certain body types tended to exhibit specific personality traits), somatotypes are still broadly used by the fitness industry today to say whether you are fat, muscular, or tall and thin.

Lots of PTs put their clients on the exact same exercise regime and diet, even though they have different body types and fitness goals, says female fitness expert, Rachael Attard who trains according to somatotypes.

I have found that body-type distinction gives you a good starting point for adjusting your workout and diet if youre not seeing results.

For example, if youre an endomorph (typically curvier and with shorter limbs) and your goal is to lean down your thighs, you will most likely not achieve that result with sprinting and heavy lifting.

Whereas for an ectomorph (naturally leaner with longer limbs), that approach would give great results.

A body type is not a life sentence and your somatotype can change depending on an array of things such as environmental and social influences, genetic variations, geographic locations, and the personal decisions you make.

Studies suggest that while your genes may determine up to 80 per cent of your weight and body type (your physiology), environment and personal choice still play a significant role, adds Rachael.

However, dont be confused by the apple, pear and hourglass terms you commonly hear to describe a womans figure. Normally, these are references to visual appearance, says Rachael.

Some women fall into a mix of two or more body types, ie a 65 per cent mesomorphs and 35 per cent endomorphs would classify a woman with an hourglass figure (which maintains the slim waist of a mesomorph but has more curves).

All bodies are not created equal, so diets and training sessions shouldnt be either. Identifying your somatotype could help determine the success of your goals, so Rachael explains the best ways to train and eat for each.

Generally short, round and curvy with larger midsection and hips. You are predisposed to store fat, but you also gain muscle fast and have good strength and endurance.

You tend to be bottom heavy so up your reps and use lower weights. Combine low-intensity cardio sessions with at least 2-3 moderate-high intensity ones.

Running at a steady pace and on a flat surface will work best for your body type. Try to do as much power walking as you can at least five times per week for 45 minutes per walk. It helps reduce fat on your legs and burns more calories than you think.

Thanks to a slower metabolism, you should stick to a low-carb diet. Make sure most of your carbs come from fruit and vegetables and skip starchy carbs like pasta, bread and rice.

Healthy fats will keep you feeling fuller for longer think lean meats, oily fish, nuts, seeds and avocado. No diet should be restrictive, but if you must have treats, keep them healthy, like protein balls.

20-25% carbohydrates, 30% protein, 45-50% fat

Naturally muscular with broad shoulders, solid torso and a narrow waist. You can lose and gain weight quickly, but see results quickly, too.

You tend to be more athletic and gain muscle easily so choose your weights carefully. Focus on HIIT (High Intensity Interval Training) to burn calories and build muscle simultaneously and incorporate this 1-2 times a week.

Also include regular steady pace cardio sessions. High-intensity cardio, such as running on a flat surface and at a steady pace, works best for fat loss. To really challenge yourself, make one of your cardio days high intensity.

You do best with a balanced macronutrient ratio so try and have all three in your meals and snacks.

You tend to gain weight quickly if you eat too many high sugar foods so stick with the 80:20 rule. If your fat loss is being stubborn, try a low carb/high protein diet for four weeks, then switch it back to balanced macros.

30-35% carbohydrates, 35-40% protein, 30% fat

Usually tall and slim with long, thin muscles and limbs. You look athletic and have a good metabolism. You generally find it difficult to gain weight or muscle and are naturally low in body fat.

Up your strength training (ideally three times a week) to build muscle mass (lower reps at a higher weight) and include longer rest periods so you dont elevate calorie burn.

Cardio is optional, (unless you love it of course) or if youre trying to get rid of excess fat. Aim for one rest day per week or an active recovery day (that might involve some light walking or stretching).

Your body will gain muscle and strength very slowly so do not be disheartened if you dont notice improvements straight away.

You are the only body type that thrives on carbohydrates and does not gain weight, so embrace a high-carb diet.

Avoid sugar and focus on healthy carbs such as fruit, brown rice, whole grain pasta, quinoa and veggies. High levels of protein are good for muscle growth plus good fats will help you recover you recover from workouts faster.

40-50% carbohydrates, 30-35% protein, 20-25% fat

Not sure what type you are? Rachael has created a free online quiz to help women figure out where they fit.

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MORE: Plus-size dance instructor fights to make bigger bodies more visible in the world of fitness

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Gym not working? Here's how to train according to your body type - Metro.co.uk

Intermittent fasting is a popular health trend -- but is it safe for everyone?

If there's a "golden child" of the wellness world from the last several years, it's intermittent fasting. The trend quickly took hold of the wellness community, and everyone from doctors to bloggers and fitness trainers began to talk about the seemingly miraculous effects it can have on health.

Those effects include its potential to help people lose weight, decrease risk for cancer and disease and even improve longevity, according to a study in the New England Journal of Medicine.

With all of these benefits and promising research, it's hard to think that intermittent fasting wouldn't be worth the challenge of restricting food for periods of time. But some experts and researchers have questioned whether the benefits of fasting diets and intermittent fasting are worth the potential problems and challenges of maintaining a fasting diet.

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Intermittent fasting involves avoiding eating and snacking for certain periods of time (for some that's hours, and others a day or more) which makes insulin levels go down, requiring your body to use the energy stored in the fat cells for fuel. In addition to burning fat, there are animal studies and some human studies that show fasting can help lower blood sugar, quiet inflammation and improve other health issues.

But as promising as the research is, it's important to keep in mind that a lot of it has been done on rats, which limits what we really know about what it can do for humans. According to Harvard Health, much of the research done on fasting in humans are shorter studies with small groups of people, so the results of those studies might not apply to most people. And there's not much research on what the potential effects of doing intermittent fasting can have on your health in the long term.

The safety and potential challenges of intermittent fasting varies based on each individual and health factors including age, gender, underlying health conditions, lifestyle and their overall health and well-being. Keep in mind that before you make drastic changes to your diet (like with IF or other diets), you should consult your doctor or health professional. Below are a few reasons you might want to reconsider if intermittent fasting is right for you and your goals.

Fasting can interfere with female hormones, exacerbating issues like PMS or period pain.

Intermittent fasting requires you to restrict food for periods of time, which overtime, can make your body more sensitive to insulin. Insulin sensitivity is a good thing, it means your cells can use the energy (sugar) from the food you eat more efficiently, which ultimately helps lower your blood sugar. But for some, low blood sugar and hunger means more stress on the body. Going through long periods of fasting, resulting in low blood sugar and stress on the body, can mean bad news for your hormones and fertility.

"I don't recommend [intermittent fasting] if [women] have a lot of stress, aren't sleeping enough, are exercising a lot, are trying to get pregnant, have a history of disordered eating or have hormone imbalances or thyroid or adrenal issues...which pretty much excludes most women," says Melissa Groves Azarro, an integrative and functional medicine dietitian specializing in women's health and hormones.

Studies performed on young rats showed that fasting negatively affected reproductive health for male and female rats. "Women's hormones are super susceptible to perceived stress and scarcity, so intermittent fasting can worsen existing hormone imbalances. I do think it may be a useful tool in menopause, if sleep, stress and exercise are balanced," Azarro says.

While some people find intermittent fasting helps them succeed in their weight loss goals, some studies show that it is not much better (or about the same) as restricting calories in general. For many people, going for long periods without food is really difficult, and can cause them to overeat once the fast period is over. So if you end up eating the same or more calories than if you had just followed a calorie restriction plan with normal meal times, it may not be worth it if weight loss is your goal.

A recent study published in JAMA Internal Medicine showed that overweight adults who fasted for 16-hour windows didn't lose much more weight than the control group that did not fast, and most of the weight they did lose was from muscle loss.

"The benefits of fasting are really more around longevity and improving insulin sensitivity and some gut conditions. I don't view it as a tool for weight loss," Azarro says. If weight loss is your goal, you may be better off trying less restrictive or extreme weight loss programs, if it seems more realistic that you'll be able to stick to them.

There are certain groups of people who should not try intermittent fasting, especially without talking to their doctor first, due to real risks and dangers to their health. This includes people with diabetes, people who are on medication for blood pressure or heart disease, pregnant women and breastfeeding mothers.

People who have blood sugar issues or are underweight could also be at risk. Anyone with preexisting medical conditions of any kind should reconsider fasting and consult their doctor before changing their diet.

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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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The health risks of intermittent fasting: It's not for everyone - CNET

SASKATOON -- Brianna Bowyer, 25, is trying to raise $18,000 for skin-removal surgeries after the province denied coverage for her following her rapid weight loss.

Tired of living overweight, in a body she wasnt proud of, Brianna Bowyer said she woke up one morning and decided she was going to do everything in power to shed weight, and live a healthier lifestyle.

I went to my mom and I said I gotta lose the weight. I'm going to lose 140 pounds , Im going to do it this time, and I started that day and I never looked back, Bowyer said.

At 22-years-old Bowyer said she was nearing the 300-pound mark. Determined not to allow her weight to stand in her way any longer, Bowyer said she kept a strict routine working out four hours a day, eating purely whole foods and living as healthy as she could.

During her weight loss, Bowyer said she consulted with her doctor after she lost the first 50 pounds.

I already knew with losing weight exactly what was going to happen with my skin, it was something that I was concerned about from day one, Bowyer said.

She said her doctor told her if she lost the weight, and kept it off for two years, then she would be referred to a plastic surgeon to perform the skin removal and the procedures, abdominoplasty and mastopexy, would be covered under the provincial health plan.

So I waited and I lost my weight and I continued to wait for my letter and it finally came, she said.

On Oct. 17, Bowyer showed up to her appointment and quickly found out her skin-removal surgeries would not be covered, at all, by the provincial health plan.

He told me no coverage. No coverage, thats it. He said that was no longer something that Sask. health does, it is now the requirement that you have to have an infection that requires you to stay in the hospital, Bowyer said.

Your skin has to become infected, or bad enough that you are in the hospital and that its threatening your life, she added.

In an email, the province's health ministry said abdominoplasty is not listed under the Saskatchewan Physician Payment Schedule, therefore the ministry has no authority to make payment for the service. The ministry added cosmetic procedures are not insured under the provincial plan.

The ministry said a procedure that is covered under the provincial plan is abdominal panniculectomy, a surgical procedure to remove excess skin and tissue from the lower abdomen that is insured only when specific medical requirements, such as chronic and recurrent skin conditions, have been met.

Bowyer said she spends hours every week taking care of her excess skin to ensure no infections would appear.

I spend hours just showering, cleaning underneath my skin. Every little flap has to be cleaned, has to be dried, has to be lotioned, she said, adding shes battled two bacterial infections in her belly-button since the weight loss.

Bowyer learned the skin-removal surgeries would cost her $18,000, plus a six to eight-week recovery time. Her mother, Gloria Bowyer set up a GoFundMe Page to help her daughter pay for the surgeries she needs to return to a normal life.

The way it makes me feel is just awful. I wanted to know what it was like to be in a body I wanted and I dont, I was left with something that I never expected to be this bad, she said.

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After losing 140 pounds, Saskatoon woman shocked to learn province won't cover skin-removal surgeries - CTV News Saskatoon

One of Indias biggest festivals is finally here. Navratri begins today and will continue till October 25. People celebrate this grand festival with great pomp and show all over the country. From preparing delish dishes to wearing new clothes and enjoying Garba to keeping a fast, people celebrate the festival in several different ways. If you have planned to keep a 9-day-fast this Navratri, here are some tips for you. Pick healthy vrat itemsNavratri brings along with itself an opportunity to fast and worship the supreme Goddess Durga. If you fast during the entire duration of Navratri, make sure you are feeding yourself healthy food items. Eat fruits, makhana, kuttu dosa, samak rice and baked potatoes. Avoid deep fried snacks or sugar loaded sweets, as such food items will only add to your waistline and provide no health benefit.

Avoid overeatingEven if you are consuming vrat food items, avoid overeating. Instead, break your meals into small portions and consume them 5-6 times a day. This way you will keep feeding your body with energy and will also prevent the feeling of fullness you might get after eating a heavy meal.

Avoid packaged foodsPackaged foods like fried chips and namkeen, which are especially made for the purpose of vrat are loaded with sodium and refined oil. These food items are usually prepared using substandard oil which can even make you sick. Take the healthier route during fasting and opt for fruits and natural food items.

Eat nutsConsuming nuts is an amazing way to ensure that you are eating healthy while fasting. They will keep your energy levels high and will also keep you full during the day. You can easily consume almonds, cashews, pistachios and raisins in moderate qualities. You can also roast some makhanas, along with these dry fruits and prepare a nutritious chat for yourself. Roasted dry fruits could also be added to milk shakes or fruit salads, as they too are some amazing foods to consume during Navratri.

Stay hydrated

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Navratri Fasting 2020: Here is what you should do and avoid during Navratri fast - Times of India

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Getting in shape is never easy. Thats the whole point. Its called working out for a reason. You need to work at it. But sometimes, you just cant get the results you seem to be looking for. Sometimes, you just need a little boost. Everyone needs help sometimes. Theres nothing wrong with that.

One of the easiest ways to lose weight is to pick up a weight loss supplement. If you know where to look and know what youre looking for, you can get one that wont harm you. An all-natural aid can go a long way towards you hitting the goal weight you want. And thus, you can work out harder and pack on the muscle.

It can be hard to look for these kinds of items. There are so many places to look and so many options at these places that you could spend an entire week searching and not see any progress. Which is why we are here to offer you some help.

We have looked throughout Amazon and found 5 amazing weight loss aids that will make a big impact in your life. Healthy, all-natural aids that will make your journey to a healthier life will be one that comes a lot easier than without them. So if you want some help, check out these choices we made for you below.

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5 Weight Loss Aids That Help You Lose Weight and Build Muscle Faster - Men's Journal

Far too many people these days swear by the practice of eating nothing in the morning. News flash: If that sounds like you, you're not doing your body any favors.

According to a massive study published in The Journal of Nutrition, a team of researchers tracked the eating habits and BMIs of more than 50,000 adults over the course of seven years and made a compelling case for making a hearty breakfast the cornerstone of a healthy diet. All told, people who started their days with scrambled eggs, a bowl of yogurt and fruit, and other healthy meals actually "experienced a decreased BMI compared to breakfast skippers," the researchers concluded.

According to another study conducted by the Cornell University Food&Brand lab, nearly 100 percent of 147 slim individuals surveyed (well, 97 percent of them, to be exact) confessed to being regular breakfast eaters. (For some ideas of what to make, check out these 21 Best Healthy Cooking Hacks of All Time.)

"One important takeaway from this study is that a very high rate of slim people actually eat breakfast instead of skipping, which is consistent with previous research on the importance of breakfast," wrote the study's lead author, Anna-Leena Vuorinen, of VTT Technical Research Centre Of Finland and visiting scholar at Cornell.

But get this: When you eat your breakfast can be as important as what you're eating. According to many experts, it's fairly quickly after you rise and shine. In fact, according to Matt Tenneberg, CSCS, of Arcadia Health and Wellness, in Phoenix, it should be exactly within thirty minutes of waking up.

"This will replenish your body from the night's sleep and allow it to function properly throughout the day," he says. "When you are hungry, your body stops burning calories. That means that your metabolism will dramatically slow down. You need to constantly be replenishing your body's stores to allow it to burn normally."

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So what should you be eating in the AM? By now you probably know that you shouldn't be eating tons of refined carbs, saturated fats, and breakfast foods that are ultra-high in sugar. You should be eating whole foods that are high in protein, low in unhealthy fats, rich in fiber, and ultimately lower in calories. (For a complete menu of healthy breakfasts, simply see here.)

It's worth noting that what you're drinking matters, as well. If you're looking to drop a few pounds, it's crucial that you guzzle some good-old H2O in the morning alongside your breakfastand perhaps even earlier. After all, you lose water all day, every daythrough sweating, going to the bathroom, etc.and you need to rehydrate after waking up from a long rest. According to a study published in The Journal of Clinical Endocrinology and Metabolism, after drinking approximately 17 ounces of water (about two tall glasses) in the morning, participants' metabolic rates increased by 30 percent.

So remember: If you want to drop pounds, don't hit your snooze button, grab a glass of water, and be sure to fuel up within 30 minutes! And for more amazing tips to help guide you on your personal weight-loss journey, don't miss these 200 Greatest Weight Loss Tips! and sign up for our newsletter for the latest news.

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Exactly When to Eat Breakfast to Lose Weight, Say Experts - Yahoo Lifestyle

Weight loss can be a daunting thought for many with not knowing where to start or how to achieve it. Many can become easily unmotivated and need a helping hand by professionals who can make the journey easier. Keyworker Kate Hughes is celebrating an amazing five stone weight loss after explaining that her weight left her feeling sluggish and uncomfortable. She credits a simple diet plan for her transformation.

After being advised by her dentist that there would be serious consequences if she was sedated for emergency treatment, Katie decided that enough was enough and embarked on her weight loss journey.

Weighing 20st, the mother-of-three feared that she would struggle to lose weight in lockdown.

Research has shown that three million Brits have put on more than a stone in weight throughout the pandemic due to spending more time at home.

However, thanks to the simple diet plan she chose to help her, she is now five stone lighter, weighing 15st 5lb.

READ MORE:Eat these foods for breakfast to boost metabolism and lose weight fast

She decided to choose the 1:1 Diet by Cambridge Weight Plan which helps slimmers reach their desired weight by offering nutritious and easy to prepare meals.

On losing weight, the key worker said: I contacted my local 1:1 Diet Consultant, Anthea McCulley, after I returned from a holiday in France I felt really sluggish and uncomfortable in my own skin. I wanted to run around and play with my kids, but I didnt have the energy.

Within the first few weeks on plan I started to feel better and found that I had more energy for my work, where Im often out and about in meetings.

Katie quickly fell into the routine and ditched the unhealthy foods for more healthy alternatives offered on the plan.

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The mum-of-three continued: Even baking cakes with my kids didnt tempt me away from the plan! Seeing the pounds drop off, and how much healthier I felt gave me the motivation to carry on. If I went out for dinner with family, I enjoyed myself but found that I was missing being on plan and went right back to it the following morning.

Lockdown posed real worries for everyone, and I was nervous that I would find it difficult staying on plan, but thankfully I persevered and the easy-to-prepare meals made sure that I was never tempted by unhealthy foods.

What is the 1:1 Diet by Cambridge?

Founded in the 1960s by biochemist Dr Alan Howard and colleague Dr Ian Maclean-Baird, the diet was and still is a popular way to lose weight.

The diet includes preparation, weight loss, stabilisation, and long-term weight management.

The diet plan involves cutting calorie intake and eating meal replacement foods including bars, smoothies, shakes and soups.

Healthline suggests that meal replacement shakes may help you resist the temptation to indulge in unhealthy processed foods.

Katie explains how the diet has worked really well for her and now feels much more happy in her own skin. She also explains how the help of her weight loss consultant helped her to stay motivated.

She said: I am so pleased with my weight loss; I feel so much healthier in myself and am so much more confident in the way I look.

Antheas support was crucial in my weight loss journey, she was always on hand to provide much-needed advice and support, even throughout the recent months of the pandemic! I couldnt have done it without her.

Katie is now training to be a 1:1 Diet Consultant herself, to help others reach their happy, healthy weight.

Before embarking on any dramatic diet or weight loss journey, dieters should consult a doctor to find out what is suitable for them because everybody needs a different amount of calories each day.

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Weight loss: Woman loses 5st and credits belly fat loss to this simple diet - Express

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Everyone knows youre supposed to exercise to stay healthy. But how often do you really need to head to kickboxing class, roll out your yoga mat, or get a good home workout in?

There are lots of reasons to work out more that have nothing to do with the way you look. Regular exercise can boost your mood, reduce stress, stave off illness, and contribute to an overall sense of well-being. But if your goal is muscle gain or weight loss, weve got you.

Grab your calendar and listen up: Heres how often you should work out no matter your goals and how to create your optimal fitness routine.

If you want to work out just to maintain your physical health, the Centers for Disease Control and Prevention (CDC) recommends you aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.

Moderate aerobic activity (aka moderate intensity cardio) means youre moving fast enough to talk but not to sing that new Tay Swift song. Vigorous aerobic activity means youre breathing hard and fast too fast even to chat.

Split up your minutes however you like you do you. If your goal is to maintain basic health, even brisk walking for 30 minutes 5 days a week (remember to break a sweat!) will get the job done.

Hold up Do you have to work out on the daily?

When it comes to general health, theres no need to bust your butt every day of the week. In fact, theres such a thing as too much exercise. If you dont get enough rest, your muscles wont have time to recover.

That doesnt mean you cant take a stroll, bike to work, or take the stairs instead of the elevator every day, though. Its healthy to move your body consistently.

That depends on how quickly you want to see results. If your first thought is right now, duh, then experts say to hold up a minute : Dropping pounds super fast isnt sustainable or healthy.

According to the CDC, healthy weight loss means losing 1 to 2 pounds per week. Losing weight faster than that can set you up for vitamin deficiencies, fatigue, or other complications.

Basically, to lose weight, you need to burn more calories than you consume. So while your diet plays a major role in dropping pounds, exercise can help too.

In general, try to exercise at least 4 or 5 days a week if you want to see weight loss results in both the short and long term.

To max out results, plan on incorporating both cardiovascular and strength training exercises into your regular routine. Your workouts should have a combo of:

Not digging 4 to 5 days of exercise? Build up gradually!

You dont have to go that hard from the start. Lets say you dont exercise at all right now (no judgment!). In that case, even starting with 2 days a week can lead to steady weight loss. As you get used to hitting the gym or working out at home, you can build up to 4 or 5 days.

Mixing cardio and strength training is key for a healthy weight loss plan.

When you lift weights, you build vital lean muscle mass. If youre thinking, Wait, I dont want to bulk up, hold on just a minute. Building lean muscle mass can actually help you burn fat. It increases your metabolism and helps you burn calories at a higher rate even when youre just lying on the couch watching Netflix.

Cardio, meanwhile, is good for your heart and your whole bod. It can also help you burn calories, boost your mood, and ease stress.

At a glance, your weekly weight loss workout routine could look something like this:

Whether its swimming, biking, running, or hiking, choose a cardio activity that works best for you.

According to the CDC, aim to do either 30 minutes of moderate-intensity cardio at least 5 days a week (150 minutes total per week) or at least 25 minutes of vigorous aerobic activity 3 days a week (75 minutes total per week).

But thats just for basic health. If you want to lose weight, consider a combo of at least 2 days of moderate activity and 2 days of vigorous activity.

Shoot for 2 to 3 days a week of strength training. For best results, include full-body workouts that use compound exercises (those that work multiple muscles at once). Some ideas:

Dont worry if you dont have any equipment or dont know all the moves your own body weight and anything you remember from high school gym class can help you get fit. Here are some more basic exercises to try:

No matter how stoked you are about your #fitness goals, your bod needs a break now and then. Give your muscles time to recover at least 2 days a week.

To max out your weight loss routine, keep these tips in mind:

If you want to get stronger and build muscle, you need the right balance of cardio and strength training. If you do too much, you risk overtraining and (*gasp*) losing your hard-earned brawn. But if you dont push intensity and put in the time, your muscle gains will be #weak.

Diet is also important when it comes to building muscle. In general, youll want to follow the same practices as you would for weight loss, including:

Heres how to make your workouts work for you.

Your unique schedule will depend on your current fitness level, lifestyle, and needs. Heres what that might look like:

Plan to do cardio 2 or 3 days a week. Focus on short, high intensity sessions (think 25 minutes of HIIT).

To max out muscle gains, youll need to whip out the weights at least 3 days a week. According to a 2016 study, maxing out muscle growth requires at least 2 days per week of strength training.

After a while, your body may get used to the routine. When that happens, your progress can stagnate. To prevent your bod from reaching a muscle-building plateau, either make your routine harder or mix it up by adding weight or changing up the sets/reps.

If youre not sure whats right for you, chat with a personal trainer.

It might sound counterintuitive, but resting up can lead to major gains in your fitness routine. Doing the same exercises day after day can suppress recovery and cause you to actually lose muscle over time.

If you still want to get in some movement on rest days (more power to you), consider devoting them to stretching or gentle yoga. Your bod will thank you.

You may also want to consider splitting up your routine into segments of your body to help your muscle gains. Heres what working out 4 days per week with cardio and strength training might look like:

When your fitness routines in full swing, your butt and legs should get some attention at least 2 days a week.

Here are some exercises to try that target your glutes, quads, and hamstrings:

Your abs, back, shoulders, arms, and chest need some muscle-building action at least 2 days a week too. To work on your biceps, triceps, deltoids, pecs, and abs, consider busting out the following moves:

Both cardio and strength training are key for meeting your weight loss or muscle growth #goals. Whats right for you will depend on your unique body, lifestyle, and needs. If youre not sure where to start, chat with a personal trainer.

If you just want to maintain basic health, aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.

Continued here:
How Often Should You Work Out? For Weight Loss and Muscle Gain - Greatist

In college, Jordanna Drazin was unhappy with her physical and mental health. So the Rumson-Fair Haven alum and recent Syracuse graduate started an on-demand and live exercise video platform called Schvitzcription which she hopes will encourage young people to work out.

By Elizabeth Wulfhorst

When Jordanna Drazin was a student at Syracuse University, she was, like many young women and men, struggling with her weight and her mental health. Dieting is a multibillion-dollar business and so ingrained in the culture that, when she began losing weight, everyone assumed she was following a popular weight-loss program or using diet products to achieve results.

People were asking me for advice and they couldnt get over the fact that I did it without cutting my calories or (by) not eating breakfast or intermittent fasting, said Drazin, a 2016 graduate of Rumson-Fair Haven Regional High School.

So she created an Instagram account to make it clear she was following her instincts and working out to feel good, not to attain a certain body image.

Drazins message of body positivity on her account, The Daily Schvitz By Jordanna (@thedailyschvitz), resonates now more than ever. She calls out the diet culture and those promoting it for making people, especially young women, less healthy as they try to achieve an impossible perfection.

While majoring in communications, she completed an internship at Equinox, an American fitness company headquartered in New York. There she realized exercising and following a healthy lifestyle was a passion. When the pandemic hit and everyone went into lockdown, Drazins message of exercise for mental and physical health became even more important. She started holding workout classes outside for friends, then online via Zoom. She quickly realized scheduled classes werent sustainable since everyone had different schedules while working or taking classes virtually from home.

Thats when she decided to invest in her idea of an on-demand library of workout videos called Schvitzcription. She uploads new videos every week and currently has about 110 subscribers. She has nearly 6,000 followers on Instagram.

Its just been an awesome way to keep busy during my quarantine and help everyone enjoy fitness the way that its meant to be enjoyed, as something pleasurable rather than torture, she said.

She credits her communications and advertising classes at Syracuse for helping her with the social media aspect of her new business. She is also studying to become a certified group fitness instructor which she expects to happen before the end of the year. She said she uses her background in dance, what she learned during her internship and the fitness tips she picked up along her own journey to create videos that are fun and accessible for everyone. For Drazin, the thought of spending 30 mindless minutes on an exercise machine just to burn calories doesnt have nearly the overall health and well-being impact of 30 minutes being mindful of your bodys movement in a class that is designed to get the heart rate up and improve your mood.

Schvitzcription offers a range of videos from five-minute quickie workouts to low intensity workouts for sculpting and toning to 45-minute high intensity interval workouts.

Drazin chose the name for her account and workout platform after realizing she was disheartened by the post-workout photos people were posting on social media. One thing that rubbed me the wrong way about many of the health influencers I was following at the time is that they were always posting pictures glowing after their workouts, hair and makeup perfectly intact, Drazin said. When I left workouts I always looked like a sweaty mess, drenched and red in the face! I wanted to normalize this and emphasize that sweat is something to be proud of and embrace because it shows you worked hard. Schvitz is the Yiddish word for sweat and Im Jewish, so I would constantly be saying Im schvitzing! after a hard workout, she explained.

Drazin wants her subscribers schvitzing, but she doesnt want them spending a lot of money to do it. The Schvitzcription on-demand library is available for $10 a month or $100 for a year; live classes are $5 a class, or $45 for a pack of 10. I really wanted to make it as affordable as possible, Drazin said, because my main demographic really is college students, and I never want price to get in the way of someone feeling good about themselves.

I wanted it to be accessible for everyone to be able to feel their best, even if money is tight, she said.

Her goal with Schvitzcription is for people to feel their best and for me to help them get there, Drazin said. She wants to inspire others and make them realize they dont need to beat up their body in order to have a successful workout. I would love to have thousands of subscribers and be able to maintain it as a full-time job, she said. But for now, Drazin is happy anytime someone reaches out to tell her shes helping them.

Drazins approach to eating is similar to her approached to fitness. She never counted calories or followed a low carb or keto diet, but instead focused on reminding herself that all foods are accessible. Freshman and sophomore year I was struggling with binge eating, she said, something she feels is prevalent on college campuses. She said it took time for her to get past the notion of denying yourself food out of fear of gaining weight. Once you realize that that idea is sort of garbage, and its a societal construct, you know, you realize slowly that you can eat something and its not going to instantly make you gain weight or you can not eat something and youre not going to lose the weight in five seconds. It took a lot of awareness and a lot of practice and a lot of effort and mindfulness.

She knows in the time of instant gratification this message is difficult to embrace, but said once you practice it, it gets easier. But its certainly not an overnight fix, she acknowledged. She no longer categorizes food as good or bad and does not subscribe to the all or nothing mindset. In a recent Instagram post accompanying a photo of highly appealing chocolate chip pancakes, she said diet culture and food restricting ends up being way more unhealthy for you in the long run than some delicious pancakes.

If Drazin were to offer one piece of advice to those wanting to start exercising or losing weight, she said it is to remember that health is not about looking a certain way, its about feeling your best.

Dont be intimidated by all these people that claim health and fitness is one certain look. It is more about doing something that is going to make you feel good in your own body.

The article originally appeared in the October 15 21, 2020 print edition of The Two River Times.

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Fair Haven Native Exercising for All the Right Reasons - The Two River Times

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