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Jan 31

This 25-Minute Treadmill Workout Is Expert-Approved to Help You Lose Weight – Yahoo Lifestyle

Not to get super old-school on you, but we all know that fitness trends come and go. One thing that never goes out of style? Treadmill workouts. They're just too darn versatile - cardio sessions that can help you work up a sweat, build endurance, and even lose weight, especially if you opt for intervals.

In fact, treadmill interval training has multiple weight loss benefits, said Heather Milton, MS, exercise physiologist supervisor at NYU Langone Health's Sports Performance Center. This style of training (also known as HIIT, or high-intensity interval training), has been scientifically proven to burn more fat than moderate-intensity, steady-state workouts, according to a 2019 review. HIIT workouts are also known for triggering something called the EPOC (excess postexercise oxygen consumption) effect, which means the workout is so intense, your body continues to burn a modest amount of calories even after it's over.

It's important to note that, while exercise like this workout is a key part of weight loss, your diet and other healthy habits are crucial too. You want to eat a balanced, nutritious diet (think: veggies, whole grains, healthy fats like avocados, and lean protein like chicken and fish) while also prioritizing sleep and staying in a modest calorie deficit. Milton also recommended balancing cardio workouts with strength training, which helps to build muscle and boost your metabolism.

Milton created this treadmill interval workout to be a "safe and effective" way to help with your weight loss goals. It's 25 minutes long and you'll be feeling every second of it, but the sweat is all worth it in the end! Hop on the treadmill, ramp up the speed, and get ready to burn some calories.

Related: If You Have Back or Knee Pain, You May Need to Strengthen Your Hips - Here's How

Directions: Start with a bodyweight warmup, then begin the treadmill interval workout listed below. After the workout, cool down with a full-body stretching session.

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This workout is based on your rate of perceived exertion (RPE), aka how hard it feels like you're working. A zero means you're at rest, while a 10 is your greatest possible effort, going so hard you have to stop.

Time Notes RPE 0:00-2:00 Jog lightly at warmup pace 2-3 2:00-3:00 Slowly increase your speed. Try starting at 5.5 mph with a 5 percent grade, adjusting as necessary. 7-8 3:00-4:00 Slowly decrease your speed back to the warmup pace. 2-3 4:00-5:00 Slowly increase your speed. 7-8 5:00-6:00 Slowly decrease your speed back to the warmup pace. 2-3 6:00-7:00 Slowly increase your speed. 7-8 7:00-8:00 Slowly decrease your speed back to the warmup pace. 2-3 8:00-9:00 Slowly increase your speed. 7-8 9:00-10:00 Slowly decrease your speed back to the warmup pace. 2-3 10:00-11:00 Slowly increase your speed. 7-8 11:00-12:00 Slowly decrease your speed back to the warmup pace. 2-3 12:00-13:00 Slowly increase your speed. 7-8 13:00-14:00 Slowly decrease your speed back to the warmup pace. 2-3 14:00-15:00 Slowly increase your speed. 7-8 15:00-16:00 Slowly decrease your speed back to the warmup pace. 2-3 16:00-17:00 Slowly increase your speed. 7-8 17:00-18:00 Slowly decrease your speed back to the warmup pace. 2-3 18:00-19:00 Slowly increase your speed. 7-8 19:00-20:00 Slowly decrease your speed back to the warmup pace. 2-3 20:00-21:00 Slowly increase your speed. 7-8 21:00-22:00 Slowly decrease your speed back to the warmup pace. 2-3 21:00-22:00 Cooldown walk at around 2.5 mph. 2

Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.

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This 25-Minute Treadmill Workout Is Expert-Approved to Help You Lose Weight - Yahoo Lifestyle

Jan 24

You can be obese and healthy, but you can also lose weight in a positive way – Insider – INSIDER

Over the past decade, the body positive movement has grown, encouraging people to love themselves as they are, regardless of whether they fit a body ideal widely perpetuated in western society.

Body positivity (which was created by plus-size Black women and stemmed from the fat activism movement which gained momentum in the 1960s), anti-diet, "health at every size" there are various growing camps of people loudly championing self-love online.

At the same time, discussing weight loss has become somewhat taboo.

However, obesity is a huge problem globally. In September 2020, the rate of obesity in the US hit a new high of 42%, which is an increase of 26% since 2008.

As links between weight and risk of death from the coronavirus came to light last year, is it time we lifted the weight loss taboo? Insider asked an array of experts in medicine, nutrition, fitness, and self-love to weigh in on the matter.

As the body positivity movement has gained traction, it's become a trend that everyone, from influencers to glossy magazines, wants to capitalize on (a recent Vox article deemed this "performative activism.")

Cosmopolitan UK sparked a debate with a feature in its latest issue, titled "This is healthy," including 11 women of different body shapes and sizes.

A post shared by Cosmopolitan UK (@cosmopolitanuk)

British personal trainer James Smith posted a video on Instagram saying that, while he is against the idea that everyone should be shredded, "we shouldn't really be putting 'this is healthy' with an obese person, irrespective of how they feel about it. Because objectively, obesity isn't healthy. As a society, we shouldn't be shaming it, but we shouldn't be glorifying it either."

A post shared by James Smith (@jamessmithpt)

Alex Light, an anti-diet influencer and one of the women in the feature, said: "Health doesn't have a size, that's a diet culture lie. The right size for you is the one where your body is fed and nourished and you're not restricting."

A spokesperson for the magazine told Insider: "Our aim is to make sure that no-one feels excluded from the wellness space and we hope this issue will help inspire our readers, whatever stage of their fitness journey, feel empowered to make their mental and physical health a priority during this time."

Stephanie Yeboah, self-love advocate and author of "Fattily Ever After," told Insider she thinks it's strange when people say features like Cosmo's promote obesity, because "the whole point of the body positivity and fat acceptance movement is to include bigger bodies in the conversation around respect and desirability."

Stephanie Yeboah is the author of "Fattily Ever After." Stephanie Yeboah

Yeboah believes many fat people are scared to exercise in public because they are often shamed (which is increasingly publicized), and this the perception of overweight people is a big issue.

"I think, for the most part, people tend to disguise their fat-phobia as health concerns," Yeboah said.

This is a sentiment shared by Dr. Natasha Larmie, a British general practitioner who runs a blog about her own weight issues called The Fat Doctor. Larmie is against intentional weight loss. Instead, she encourages people to focus on healthy habits losing weight without focusing on it.

"In order to have good health physical, mental, emotional you have to do certain things," Larmie told Insider. "And one of those is, be careful about what you eat make sure you have good nutrition and a healthy relationship with food."

However, she accepts that obesity is an issue that needs tackling and encourages healthy behaviors that will, for many people, lead to weight loss.

Dr Natasha Larmie is a British GP who writes a blog called The Fat Doctor. Natasha Larmie

Last year, a meta-analysis of 72 studies concluded that abdominal fat was linked to higher mortality risk and obesity was linked to lower health-related quality of life.

According to Dr. Spencer Nadolsky, an American cardio-metabolic medicine physician specializing in obesity and lipidology, a person is metabolically healthy if they have zero components of "metabolic syndrome."

That means not having any of the following: low HDL cholesterol, elevated triglycerides, elevated waist circumference, elevated blood pressure, and elevated fasting blood glucose levels.

But it's not so straight-forward for people with obesity, he says.

"In general, obesity puts you at a higher health risk," Nadolsky told Insider. "If you take an obese person who's fit and has no metabolic abnormalities, they are still probably at a higher risk than someone who doesn't have obesity and is also fit."

Dr Spencer Nadolsky mainly works with obese and overweight patients. Dr Spencer Nadolsky

A post shared by Dr. Spencer Nadolsky (@drnadolsky)

Larmie agrees that "obesity is definitely a risk factor for disease" but said it's "not a proven fact that obesity causes illness."

The cause of obesity is complex, she said involving lifestyle, genetics, medical conditions, socioeconomic status, education, and poverty. "But those very things that are causing obesity are also causing illness, rather than the obesity itself causing illness."

A study published in October 2020 reinforces Larmie's view, finding that healthy lifestyle habits are linked to a significant decrease in mortality, regardless of BMI (body mass index generally a flawed concept on an individual level but still useful for assessing large groups).

And in January 2021, a new study reinforced research associating obesity with diabetes, high blood pressure, and high cholesterol, but confirmed that keeping physically active, regardless of BMI, can lower your risk of all these.

Personal trainer Luke Worthington believes part of the problem is that a lot of knowledgeable trainers and media outlets are afraid to answer questions about fat loss or even acknowledge it as a valid goal.

"When someone has either identified themselves, or been advised by a healthcare professional, that their weight is a health concern (either too high or too low), it can't be the answer to tell them just to accept it. That can't be all that we do," he told Insider.

Luke Worthington suggests deload weeks. Luke Worthington

Worthington believes that instead of not talking about weight loss at all, we should be educating people on how it can be done safely and healthily. If qualified trainers and media organizations won't talk about healthy weight management, that's when things get dangerous, because people turn to unqualified and less knowledgeable influencers for the answers, he said.

Nadolsky agrees that the dichotomy seen on social media between both ends of the scale doesn't reflect reality for the general population.

Yeboah works out every morning for her mental health and to improve her strength and flexibility. She has exercised with the aim of losing weight in the past, but said it "triggered bad eating disorder habits."

"Focusing on a number, whether on the scale or your clothing size, leads to being obsessive with eating and exercise and losing the enjoyment," registered dietitian Shana Spence told Insider.

Shana Spence is a dietitian based in New York. Shana Spence

Some people try to lose weight, but are unsuccessful or regain it, and are psychologically harmed by the experience. Some become unhealthily lean. However, this isn't the case for everyone.

Personal trainer Emily Rickettsregularly posts on Instagram about how losing weight was linked to developing a healthier relationship with food and her body.

A post shared by EM RICKETTS (@emrickettz)

Similarly, personal trainer and fat loss coach Anjuli Mack told Insider that many of her clients fall in love with how much better they feel once they start making healthier habits, even if the initial aim was weight loss.

"A lot of the women who come to me are looking to increase their confidence," she told Insider. "Most of them start feeling better within the first two weeks and it's nothing to do with the scale, it's down to the foods they're putting into their body and the actions they're taking each day."

Anjuli Mack is a personal trainer in New Zealand. Anjuli Mack

Research shows that weight loss can improve various health markers, including risk of diabetes, cardiovascular disease, and cancer, for overweight and obese people.

"Just because a lot of people fail doesn't mean you shouldn't try," Nadolsky said. "There may be individuals whom intentional weight loss will harm. There's the anti-diet crew on one side and the pro-weight loss on the other, but a good clinician knows that things really lie in the middle."

Ultimately, this is not a black and white issue. As personal trainer Ben Carpenter said in a recent Instagram video, health and weight aren't perfectly intertwined.

A post shared by Ben Carpenter (@bdccarpenter)

"We need to start getting used to the idea of body diversity," Spence said. "Everyone has a predisposed body type which is influenced largely by genetics. Not everyone is going to be thin, can be thin, or even wants to be thin."

Yeboah added: "It's important for people to know that you can be beautiful and attractive and worthy at any size."

However, we can talk about weight loss without reinforcing the message that a person's worth is based on a number on the scale.

You can be obese and healthy, but you can also lose weight and be healthy.

"Self-love is keeping yourself healthy," Worthington said. "It's not being so overweight that it compromises your health, or being so lean that you lose your periods. Not addressing issues at either extreme isn't self-love, it's self-neglect."

Read more:

Labeling foods with the amount of exercise needed to burn off the calories sends a terrible message about both eating and exercising

I lost 35 pounds in 6 months without going on a diet, and it taught me 7 lessons about eating for healthy fat loss

I've always worked out, but nobody took me seriously until I lost weight. Here's why being lean doesn't always mean being fit.

Excerpt from:
You can be obese and healthy, but you can also lose weight in a positive way - Insider - INSIDER

Jan 24

Nutritionists Say Eat These Winter Superfoods to Lose Weight – The Beet

New year, new goals. And if youre all aboard the Lets Shed the Pounds This Year Train, then its hard to do better than the vegan diet for healthy, sustainable weight loss. But if youre anything like us, sometimes you simply arent sure where to start. So many recipes, so many cookbooks...what should I add tomy grocery cart? Well, thats exactly why we reached out to the nutrition pros to cut through the noise and share the best foods in season during the winter to load up on if youre looking to lose weight. Read on, and please pass the pomegranate seeds.

Broccoli is a superhero when it comes to fighting inflammation and helping to prevent disease. It helps to fight against heart disease and cancer, lower cholesterol, decrease the risk of age-related eye disease, aid in healthy digestion, and it helps to keep the brain healthy, remark Lyssie Lakatos, RDN, CDN, CFT & Tammy Lakatos Shames, RDN, CDN, CFT, aka The Nutrition Twins, authors of The Nutrition Twins Veggie Cure and co-founders of and the 21-Day Body Reboot.

In terms of crushing your weight loss goals, its also quite low in caloriesclocking in at only 31 calories a cup, and its 89% water say The Nutrition Twins. You could eat it and fill up on cups of it and still not gain weight.

Another cool thing worth noting? Recent researchfound that the phytochemical, sulforaphane found in broccoli (and especially broccoli sprouts) gives metabolism a boost by activating brown fat cells and also undoes the damage of high-fat food on your gut microbiome to help reduce inflammation and stop weight gain, say The Nutrition Twins.

Amy Gorin, MS, RDN, a plant-based registered dietitianand owner of Plant-Based Eatsin Stamford, CT, loves using ginger in warming winter recipes, and were totally with her. I find that by flavoring recipes with it, I can often reduce or even eliminate added sugar in a recipe because it has such a strong flavor, she says.

Personally, were big fans of drinking hot water with ginger to promote weight loss and boost immunity. And its amazing how a fast weeknight dinner like a quick tempeh and veggie bowl over brown rice gets a gourmet boost by the addition of fresh sauted ginger.

Trista K. Best, MPH, RD, at Balance One Supplementsattributes two main characteristics that make sweet potatoes an ideal weight-loss food: First, sweet potatoes are high in fiber. Fiber works towards weight loss efforts in two ways. One, fiber leaves the consumer feeling fuller which makes them less likely to overeat at mealtimes and eat less between meals. Two, fiber removes toxins from the body and keeps the bowels regular, both of which reduce inflammation and weight, she explains.

Need more convincing? Second, the low-calorie content of sweet potatoes makes them a great addition to just about any meal when trying to lose weight. They are extremely versatile and add robust flavor to many recipes, she continues.

Try one of our tuber go-to's: Sweet Potato Mexican Fry Up.

These fruits are a winter nutrient powerhouse, according to The Nutrition Twins, who also note that they contain potent antioxidants and anti-inflammatory compounds that have been shown to do everything from reducing inflammatory activity in breast cancer cells, colon cancer cells, and the digestive tract; reduce the risk of heart disease, diabetes, and obesity; fight against bacteria and fungus; improve memory, and possibly even protect against Alzheimers disease.

Pomegranate arils are a deliciously sweet-tart burst of flavor that explodes in your mouth as you bite into them, they comment, noting that theyre an ideal no-sugar-added treat to indulge in when you have a craving for sweets. We love that our clients happily choose them over typical sugary, calorie-dense snacks like candy bars and cookies, which helps them to achieve their weight loss goals. One cup of pomegranate arils contains seven grams of fiber, which helps you stay fuller for longer, making them an ideal add-on to oatmeal, salads, or your favorite plant-based yogurt.

The Nutrition Twins have eaten one of these winter superfoods nearly every day since high school, and were betting adding apples to our daily routine would do a whole lot of good for us, too. Researchshows that their flavonoids are great for your heart since they lower blood pressure and the risk of stroke while their soluble fiber helps to lower blood cholesterol, all important factors when it comes to heart health. They also protect against cancer, promote the good bacteria in the gut, and protect against mental decline. Several studies show apples can benefit weight loss, The Nutrition Twins say of the 80-calorie fruit (thats assuming your serving size is one medium-sized apple)

Bonus: One study showed that people who started their meal with apple slices ate 200 calories fewer than people who didnt! they add.

Gorin often incorporates these wholesome nuts when cooking in the winter, and based on the nutrition profile she shared with us, were pretty impressed: Pistachios are a good source of plant protein and fiber and about 90% of the fats found in pistachios are unsaturated, for a trio of nutrients that may help keep you fuller longer, she says.

If youre snacking on pistachios, you get even more weight-management benefits. A preliminary studyin Appetite found that people eating in-shell pistachios consumed 41 percent fewer calories than people snacking on the shelled version.

Best praises butternut squash for both supplying 40% of the daily vitamin C recommendation and 100% of the daily requirement for vitamin A in one serving. These two nutrients are just the tip of all that butternut squash provides, but are possibly the most important for its ability to boost the immune system, says Best. Additionally, with nearly three grams of fiber per cup, butternut squash is a good source of fiber, and with fiber intake linked to dropping weight, its a solid choice for a side dish or snack (try it roasted with cinnamon!) if youre hoping to slim down.

Butternut squash is versatile and can be used to enhance a wide variety of dishes and boost their nutrient content, she adds. Well, were sensing this creamy vegan butternut squash soupin our near future, dear readers.

More here:
Nutritionists Say Eat These Winter Superfoods to Lose Weight - The Beet

Jan 24

The One Hot Drink You Should Have Every Morning To Lose Weight In 2021 – SheFinds

Adding in anti-inflammatory and metabolism-boosting ingredients into your diet can be an effective way of speeding up weight loss. One of the easiest ways to start reaping the benefits of these ingredients is to add a hot drink to your morning ritual. Green tea, in particular, is a popular choice for the early mornings since the caffeine can also help you wake up.

Keep reading for one popular green tea recipe thats the perfect hot drink for a diet-friendly morning.

Add this to your diet to help with your skin, bones, and joints


What You'll Need: water, green tea bags, lemon, fresh ginger, ground cayenne pepper, cinnamon, turmeric, raw honey

Full Recipe: Everyday Eileen


Green tea is full of antioxidants and can be a healthy addition to any diet. Additionally, green tea has weight loss benefits for those who want to drop a few pounds.

According to Healthline, "Green tea extract can aid weight loss by increasing the number of calories your body burns through thermogenesis."

READ MORE: Why People Who Add This Spice To All Their Meals Never Gain Weight


The other ingredients in this hot drinkrecipe--ginger, cayenne pepper, cinnamon, and turmeric--have their own anti-inflammatory benefits with potential to speed up weight loss.

READ MORE: The One Hot Drink You Should Have Before Breakfast To Burn More Calories And Lose Weight Fast


One wrote, "I just made this with a couple of table spoons of fresh ginger, a sprinkle of cayenne, juice of two lemons, and ten tea bags. Simmered it all in a tea pots worth of water. Then, I put it in a pitcher and added enough filtered cold water to make a gallon. Spicy and delicious!"

Another reviewer gave it five stars, commenting, "Lovely. One of our favorite drinks, anytime of the year. I dont use teabags ever, so we either make it with loose green tea or matcha."

READ MORE: These Are The Anti-Inflammatory Foods You Can Eat Non-Stop, According To Health Experts

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The One Hot Drink You Should Have Every Morning To Lose Weight In 2021 - SheFinds

Jan 24

Weight loss: Benefits of a high-protein and low-carb diet – Express

Numerous studies have found a high-protein diet has major benefits for weight loss and metabolic health, according to Healthline. Replacing carbohydrates and fats with protein can be an easy way to lose weight.

However, experts recommend avoiding protein sources that contain highly processed carbohydrates and saturated fat.

Another benefit of eating protein is that it maintains the bodys muscle mass and strength.

If you are doing more exercise in order to lose weight, protein can ensure that you dont also lose muscle.

Drinking protein shakes can be a simple way to add high amounts of protein to your diet when doing cardiovascular activity, such as running or weightlifting.

But some protein powders may lead to health risks, especially flavoured ones such as chocolate or vanilla.

These powders may include other ingredients such as added sugars, artificial flavourings, thickeners, vitamins, and minerals.

There is also limited data on the possible side effects of high protein intake from supplements.

Because of this, experts recommend drinking only one protein shake a day.

The Dukan diet is popular among people trying out a high-protein and low-carb diet.

Claiming to lead to rapid weight loss without hunger, it was created by Dr. Pierre Dukan, a French general practitioner who specialises in managing patients weight.

A diet reportedly followed by Pippa Middleton before the 2011 Royal wedding, the Dukan is to be done in four stages: the first two are when youll lose the most weight, and the last two are designed to maintain your goal weight.

According to Healthline, studies show that protein can help many people to maintain their weight loss in an easy and healthy way.

Here is the original post:
Weight loss: Benefits of a high-protein and low-carb diet - Express

Jan 24

Should you do cardio or weights? Why both are essential to lose weight, burn fat, and build muscle – Insider – INSIDER

Cardio and weight training are both incredibly popular and useful tools in a broad array of athletic training. It can be difficult, especially for those just starting out, to decide which may be most useful for them.

While the best training regimens tend to include forms of both, knowing the varying benefits and general recommendations for each can give people a great starting point for their fitness journey.

Cardio exercises primarily work the cardiovascular system, which is made up of our heart and blood vessels. There are multiple forms of cardio, each with its own unique benefits from steady-state like running or biking, to high-intensity bursts like sprints or plyometrics.

Regardless of which form you choose, cardio provides a host of health benefits:

1. Cardio improves heart health and endurance

Cardio exercises are meant to get your heart rate up, which trains your body to use oxygen more efficiently. Regular cardio workouts can:

Over time, this can reduce your risk of diabetes and mortality from a wide array of cardiovascular conditions, including:

"If I could put all the beneficial effects of cardio into a pill, it would be the most highly prescribed drug in the world," says Tim Werner, a professor of exercise science at Salisbury University.

Cardio is relatively low-risk, even for people with heart disease . However, the American College of Sports Medicine (ACSM) recommends people with cardiovascular conditions tailor the intensity of their workouts to their fitness level, and it's always a good idea to consult with your doctor before beginning any new exercise regimen.

2. Cardio burns more calories than weight training

Here's how many calories a 185-pound person would burn doing common forms of cardio for an hour:

If you're crunched for time, you may opt for high-intensity interval training, otherwise known as HIIT. HIIT alternates between short bursts of high-intensity activity like sprinting with equally short breaks.

3. Cardio is budget-friendly

Most aerobic exercise only requires a pair of running shoes and free time. Almost anyone can walk or run without a gym membership or fancy equipment.

Not everyone may enjoy the intensity of HIIT, or the time commitment of steady-state cardio, but there is a form of aerobic training for everyone. Ultimately, any form of cardio requires little equipment and boasts numerous health benefits.

That's why the National Academy of Sports Medicine (NASM) recommends people get 150 minutes of moderate-intensity cardio a week, or 75 minutes for those working out at a higher intensity. Whether one should sprint quarter miles or jog through the forest preserve comes down to which they enjoy more and are more likely to stick with.

Weight training offers health benefits just as important as cardio. However, weight training uses external weights, such as barbells or resistance bands, to target specific muscle groups with a particular form and range of motion to enhance muscle size and strength.

There are, broadly, two types of weight training:

Both types of strength training offer the following health benefits:

1. Lifting weights can increase your metabolism

Weight training may not burn as many calories as cardio, but it can increase participants' metabolism for three days after training, sometimes burning up to 50% more calories per pound of muscle.

According to Werner, high volume weight training may be more efficient at increasing metabolism.

2. Lifting weights helps build muscle

Weight training is extremely effective for increasing muscle mass. It can also prevent muscle loss associated with age, dieting, and cardio-centric workout routines, says Werner. The ACSM generally recommends high volume sets, with moderate or slow repetitions, and short rests, for muscle growth.

Under optimal conditions, people can expect to add one to two pounds of muscle per month. New lifters occasionally see faster growth, while sleep deprivation and calorie-restrictive diets can detract from growth.

3. Lifting weights can increase strength

Weight training can be extremely effective for improving strength, though high intensity, low-volume training tends to be more effective, especially in fit participants.

This improves strength by training a person's nervous system to efficiently and effectively move heavier loads unlike high-volume training, which just maximizes the time during which muscles move a load to stimulate muscle growth.

4. Lifting weights may help you avoid future injuries

Wescott says weight training can help you avoid injuries, especially for athletes. Weaknesses in areas such as the rotator cuff, lower back, hip abductors, and the posterior chain a whole suite of muscles including the hamstrings, glutes, hips, and spinal erector muscles, that aid in pulling movements and mobility can contribute to injuries and pain. Weight training can strengthen such supporting muscles, shoring up weak links before problems occur.

How often one should lift weights depends on the intensity and duration of their workouts, and how long they need to recover, but the ACSM recommends that people do strength training two to three times a week.

Most people will benefit more from cross-training with weights and cardio. Regardless of which one you prioritize, cross-training can reduce muscle loss associated with solely steady-state cardio, and can enable many people to see greater fat loss.

Cross-training has also been shown to lower risk factors for cardiovascular diseases more than weight or cardio training alone and can reduce chances of injury.

Overall, the ACSM recommends people program their weight training primarily around compound movements like pull-ups or squats, which involve multiple joints and several muscle groups, instead of isolation movements such as bicep curls and leg extensions. It also advises hitting every major muscle group.

For those focused on improving strength or size, it may be best to do cardio and lifting on separate days, or at least after lifting. Performing HIIT or cardio on the same day as weight training, especially doing them before, has been shown to compromise strength and mass gains.

Werner recommends that people looking to get into weight training or cross-training consult educational strength and conditioning books, such as those published by the ACSM.

But the most important thing, says Werner, is for people to know why they're training, and to have concrete, non-aesthetic goals. Coming up with performance-oriented goals, such as running a certain speed or lifting a certain amount of weight, can enable people to tailor their workouts towards achieving a specific objective, see more progress more easily, and feel more motivated on an off day than they can by just resolving to "look better."

Excerpt from:
Should you do cardio or weights? Why both are essential to lose weight, burn fat, and build muscle - Insider - INSIDER

Jan 24

Why people are expected to lose weight in the new year, and why many still want to – Yahoo Lifestyle

Virgie Tovar's message is clear. (Photo: @virgietovar/Instagram)

Im about to be so skinny. You wont know who I am. Im about to be so slim. You will not recognize me, comedian B. Simone sings in a TikTok video about manifesting weight loss in 2021.

Although Simone is making light of the vast pressure for people to lose weight at the start of the year, the influx of emails about discounted gym memberships, convenient diet plans and the idea that theres still time to become your best self by dropping pounds is very much not a joke.

In fact, Virgie Tovar, host of the Rebel Eaters Club podcast and author of You Have the Right to Remain Fat and The Self Love Revolution, Radical Body Positivity for Girls of Color, explains that its a cultural norm dating back centuries with no end in sight.

She explains that Jan. 1st has become a deadline where we have to go back to being the citizens that we expect from our society and in our culture is a society that expects people to undertake weight loss.

As a writer who highlights the effects of weight-based discrimination, she further notes that the concept of weight holds extreme value within western culture, allowing the number on the scale to be not only a priority within our society, but also a determining factor of what kind of citizen you are.

Weight loss is about saying, I take responsibility for my body and my weight because that is what my culture expects from me, she says. And so weight loss is a way that people perform this understanding. It's a way of saying, I understand that the culture expects to take full responsibility for my life. And that includes my finances. That includes any number of things. And that also includes my weight.

Related: Experts say give yourself a break when it comes to New Year's resolutions

The start of a new year incentivizes people to double down when it comes to taking control of those things that society values, including healthy minds and bodies. According to Tovar, however, the push to do everything in ones power to attain the ideal healthy body is as much of a sham as the companies marketing the new year, new you mindset for their own gain.

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We live in a culture that thinks that 100 percent of our longevity and our wellness has to do with what we eat and that attitude is just not bared out by the data. It's a non-scientific attitude, Tovar explains. As someone who studies this, I'm deeply aware, for example, that only thirty percent of our overall health is determined by individual behaviors. Seventy percent of our overall health is determined by factors that are out of our control, that are called social determinants of health. And within that thirty percent number of individual control, eating is another smaller slice of that pie.

For this reason, Tovar emphasizes that weight loss is a cultural norm that has a social purpose something that a number of body positive influencers are calling attention to and condemning on their platforms.

Even as some people are taking steps to distance themselves from this pressure, Tovar explains that the isolation that many experienced in 2020 may push people further into the mentality of extreme diet and exercise.

People, more than anything I've found, want community. So with weight loss, you get a sense that not only are you on the same page with your coworkers, who are all doing a weight loss challenge or your family whos doing a weight loss challenge, but you're on the same page as the culture at large, she says. And not that sense of belonging can not be underestimated. Its very powerful and it motivates people to do anti-scientific behavior.

When it comes to living through a pandemic, people may also be looking for something to control.

COVID was the biggest thing that our generation faced just showing us that there are these factors that are outside of our hands, she says. This idea that we can deal with these things that feel outside of our control by doubling down on our weight and how we eat. And that sense of control helps people feel okay. It helps people feel okay in a world where there's a lot of factors that we can't control.

She adds, The idea that anyone can become anything if they work hard enough is perhaps the most important ideological cornerstone of our culture. And it's a big cornerstone of diet culture as well.

Kanoa Greene, body-positive fitness coach and founder of Plus-Size Adventure Retreats, however, has worked to shift her focus to becoming the active person that she wanted to be without the pressure of weight loss and body image attached to it.

Its so ingrained in me that movement is about burning calories, getting smaller, and that's kind of where you find your worth. And so movement for me for a lot of my life was tied to that, she tells Yahoo Life. It wasn't joyful at all. It was like an obligation. And if I didn't do it, I felt guilty. I felt ashamed. There was just so much tied to it. So then for me, I realized I'm like, there's gotta be a better way.

Greene explains that she wanted to lean into fitness for the community, but the idea that it was just a means to an end of losing weight kept her from truly feeling accomplished. Then she began to push herself to just move without certain incentives attached.

It eventually evolved to where I discovered I can have strength in my body. I can gain agility and athleticism and not be focused about making that size smaller on my jeans or that number go down on this scale, she explains. That's when I was able to discover all that my body could do.

The intention that Greene had set for herself to gain fitness for the sake of climbing to the top of a mountain or to learn how to surf without working to shrink her body was not something she had seen represented before. It was either you're fat and you can't do things or you're this model of what we think an athlete should look like and they can do all the things, she says. Soon she realized, I can do all the things in the body that I'm in right now. I just need to move my body and gain strength and mobility and flexibility, and I can do those things.

She even proves that you can set fitness goals for yourself without the desire to lose weight something she does every year as the new year approaches.

It's like, is this the thing that's going to give me joy? I knew for myself going after a number literally served me not. I have lost tons of weight, I was following the number, but was I doing anything active? No, my body didn't have the things that it needed. It was smaller but it wasn't just more capable, Greene says. And for me, that capability is what brings me joy.

Tovar adds that its helpful to reframe goals to understand the true intention behind them.

Instead of saying, I'm going to start a weight loss accountability group, is the actual outcome that you want more friends? Because if that's what you want then maybe the weight loss group isn't necessarily the route, she explains. Like I want to have more energy and I want to have more energy through physical activity. Okay, fine. The goal ultimately is I want to explore the green spaces near my house. I want to feel more of a sense of wonder.

Greene does just this by setting goals like getting to the top of a mountain on a hike or learning how to surf and snowboard two physical things that she wants to do for fun. Ultimately, Tovar says this is the key to embracing movement in the new year.

Regardless of weight, every single person benefits from movement. And when we take weight off the table, we take the pressure off of the table and we leave more room for fun, Tovar says. At the end of the day, every person who's ever been on a diet understands the failure, success feedback loop that ultimately just kills your spirit. Whats really great is when you take weight loss out of the equation, you take out the failure part of the feedback loop. That's really powerful.

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Why people are expected to lose weight in the new year, and why many still want to - Yahoo Lifestyle

Jan 24

Drs. Oz and Roizen: Want to keep muscle as you lose weight? Exercise is essential – The Union Leader

You've heard over and over that the key to losing weight is reducing food intake, not exercise. And exercise plus control of portion size is what's needed to keep weight off once you lose it. Well, that's technically true. But healthful weight loss isn't just about numbers. You want the reward for all your hard work to be looking good and feeling strong -- and that means you want to maintain and even build muscle as you shed excess pounds.

A new study published in Medicine & Science in Sports & Exercise looked at the results of a six-month weight loss program for postmenopausal women. It reveals that if you combine a protein-rich diet with exercise, you can maintain and build muscle strength while you lose weight. But if you just opt for a high-protein diet without exercise, you will lose strength as you shed pounds.

So it's essential that any weight loss program be paired with 30 to 60 minutes of physical activity five or more days a week. That should include two weekly 20-minute resistance exercise sessions. We also recommend you balance protein intake with healthy carbs like 100% whole grains and fiber-rich veggies and fruits.

Weight loss is not won by the speedy but by the consistent, committed and controlled. To shed one to two pounds a week, reduce your calorie intake by 300-500 a day as you increase your exercise routine. And don't let increased exercise fool you into thinking you can eat anything you want -- it's still necessary to reduce your calorie intake.

Mehmet Oz, M.D. is host of "The Dr. Oz Show," and Mike Roizen, M.D. is Chief Wellness Officer Emeritus at Cleveland Clinic. To live your healthiest, tune into "The Dr. Oz Show" or visit

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Drs. Oz and Roizen: Want to keep muscle as you lose weight? Exercise is essential - The Union Leader

Jan 24

The personalized weight-loss program that helps you burn stubborn fat –

Dr. Timothy Panah explains why some people have trouble losing weight, even with a good diet and exercise. Sponsored by Skinny Seattle

SEATTLE With the start of the new year comes new goals. Many people's resolutions revolve around eating better and being more active. However, a couple of months in, some people may find that their new lifestyle choices aren't giving them the results they were expecting.

Dr. Timothy Panah is the founder of Skinny Seattle, which is a personalized weight loss program that looks at individuals holistically to find out exactly what they need to do to help them lose weight and keep it off. The all-natural program isn't a bandaid fix nor a one-size-fits-all, which makes it so unique compared to other options.

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The personalized weight-loss program that helps you burn stubborn fat -

Jan 24

In 15 Months, This 441-lb Man Lost 228 Pounds and Now Runs Marathons to Be Healthy For His Kids – Good News Network

In just 15 months, this 441-pound man who couldnt fit in a theater seat lost 228 pounds and completed a full marathon.

The motivation to change came when the 31-year-old recognized that he didnt have the energy to play with his two young children.

Since that realization a little over a year ago, Rob Sparkes has changed his eating habits, taken up running during the pandemic, and he now weighs just 216 pounds.

Before, I couldnt even walk up a flight of stairs without feeling out of breath, said Sparkes, a salesman from Weston-Super-Mare, in England.

Prior to his weight loss, Sparkes was eating a whopping 6,000 calories a day and led a completely sedentary lifestyle, saying, The furthest Id walk is from work down to the shop to get food.

He detailed his food intake on a typical day:

4 pieces of toast before work; a bacon roll, a Coke, and some chips mid-morning; half-pound burger and fries or massive sandwich and family-sized bag of potato chips for lunch; snack mid-afternoon with chips and chocolate from the vending machine; then start snacking on more chips the second he got home from work.

For dinner, he recalls, Id order takeaway, typically a massive pizza, and later on Id watch television and eat popcorn.

Id also drink about two liters of Coke every day. I just couldnt stop. I got in a really bad rut.

His doctor was actually shocked that he didnt have any underlying health issues, but warned him that it was only a matter of time until he would develop diabetes and joint problems.

Id only just had my second child and I was worried I wouldnt be around for my children, he told SWNS.

So in September of 2019, he changed his diet and started trying to lose weight.

LOOK: Vicar Overcomes His Vertigo To Climb 165-feet to the Top Of His Church Spire, Calling it Exhilarating

I dont really snack at all anymore. I eat a lot of chicken and veggies.

After losing some weight, Sparkes turned his attention to his physical fitness.

In March of 2020, he started running using the Couch to 5K app and joined a running club. On December 20th he ran his first marathon.

It was meant to be an official one, but they all got postponed due to Covid, so my running club did an unofficial one.

RELATED: American Woman Became First Paralyzed Veteran to Complete a Marathon Using a Robotic Exoskeleton

I had my wife and kids there waiting for me at the end, and it felt amazing. I ran it in five hours and 24 minutes, but I ran the whole thing.

He has four marathons booked for 2021 and runs a half marathon on most weekends to stay in shape.

He also raised 1,280 for the Alzheimer Society by hiking the Yorkshire Three Peaks Challengea 25-mile hike up the 3 highest peaks in Yorkshire.

Sparkes says that his wife has played a big role in his success by being so supportive.

She was worried when she saw me gaining weight, but there was no stress or strain with the marriage, he said. But, she absolutely loves the weight loss.

CHECK OUT: Coffee Could Be Used to Fight Obesity, Says Pioneering New Study

Now that hes achieved his fitness goals and lost the weight, Sparkes is looking into reconstructive surgery to remove his excess skin.

After 2021 he also plans to begin training for his first ultramarathon, a 50-mile race that only the most hardcore runners ever attempt.

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In 15 Months, This 441-lb Man Lost 228 Pounds and Now Runs Marathons to Be Healthy For His Kids - Good News Network

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