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Jan 24

The personalized weight-loss program that helps you burn stubborn fat – KING5.com

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.

SPECIAL OFFER: For a limited time,Skinny Seattleis offering New Day viewers a 30 minute weight loss consultation and body composition analysis for $27, normally a $99 value.

Sponsored by Skinny Seattle.Segment Producer Joseph Suttner. Watch New Day Northwest 11 AM weekdays on KING 5and streaming live on KING5.com. Contact New Day.

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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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Jan 24

Is 30 Minutes of Cycling a Day Enough For Weight Loss? Experts Say Yes and No – POPSUGAR

There are so many reasons to love cycling. You can do it indoors or outdoors, at home or at the gym. It's also low-impact, making it easier on achy joints, and of course, it burns calories! But if you're someone who uses cycling as your go-to workout or you're considering adding it to your workout regimen you may be wondering if cycling can really lead to better overall health, especially if you have little time to spare. POPSUGAR spoke with experts to find out if cycling for even 30 minutes a day is enough to lose weight and put you on the path to feeling stronger and healthier.

"It is possible to lose weight from cycling 30 minutes a day," Jennifer Chew, MPT, MSc, an NASM-certified personal trainer and weight loss specialist, told POPSUGAR. Thirty minutes of cycling burns 200 calories on average, although that number depends on a few factors, including your weight, the intensity of your workout, and the resistance, Chew explained.

If you're looking to burn the maximum number of calories you can in those 30 minutes, there are a couple of ways to make that happen:

While weight loss is possible while cycling 30 minutes a day, Sayer and Chew stressed the importance of incorporating strength training and making other lifestyle changes in order to ensure you make progress on your goals.

"When you're pairing a strength training regimen with cardiovascular activity, [like cycling], your body composition will change significantly by increasing calorie burn and muscle mass," Krystal Goodman, an NCSF-certified personal trainer and coach at Orangetheory, told POPSUGAR. Goodman explained that the combination of elevating your heart rate through cycling and adding in that strength-training component will "give you the real bang for your buck" when it comes to fat burn and weight loss. Chew agreed, noting that increased muscle mass "promotes better metabolism," which ultimately allows your body to lose weight more sustainably.

A combination of cardio and strength training, paired with a healthy diet, should help you get results. But the diet is key: "At the end of the day, the most important point to losing weight is daily caloric intake versus daily caloric expenditure," Chew said. "If you are constantly eating less calories than you are burning, you will lose weight."

So, now that you've committed to cycling 30 minutes a day, you may be wondering how you can sustain that moving forward! Here are some effective, easy-to-apply suggestions from the experts.

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Is 30 Minutes of Cycling a Day Enough For Weight Loss? Experts Say Yes and No - POPSUGAR

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Jan 24

The One Anti-Inflammatory Crockpot Recipe You Should Have Every Day If You Want To Lose Weight Quickly – SheFinds

Inflammation is one of the most common digestion problems and can be a major roadblock for seeing the results of your healthy eating habits. Inflammation can often manifest as bloating and discomfort in the abdomen, making you appear distended and larger than you actually are. This can mimic the appearance of weight gain when it is in fact often just a build up of gas.

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

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While inflammation is certainly frustrating, there are a number of solutions to ease the issue, such as some gentle stretching and exercise, or even specific foods which have been known to cut through bloat and soothe discomfort in the belly. If youve been working to lose weight but are unable to see the results of your hard work due to abdominal bloating, this is the best recipe for easing inflammation and promoting overall digestional health.

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Turmeric Chicken Rice Soup

Turmeric is well known for its powerful anti-inflammatory properties, which is why it makes a valuable addition to any dish. This seasoning, in tandem with a number of other ingredients in this soup, will work to cut through bloat quickly. Brown rice and other whole grains have also been known to aid in digestion as they are high in fiber, so this recipe provides a healthy carb source and soothes any inflammation.

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Ingredients: Chicken breast, onion, carrots, celery, chicken or bone broth, long grain brown rice, olive oil, rosemary, thyme and turmeric

Full Recipe

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Jan 24

The #1 Best Tea for Fat Loss, According to Nutritionists | Eat This Not That – Eat This, Not That

The best tea for fat loss is any plain unsweetened tea that you choose to drink instead of some other unhealthy beverages like these belly busters: sweet tea, soda, juice, smoothies, beer, etc.). (For more background, here are 7 Ways Tea Can Help You Lose Weight.)

Disappointed with that answer? Don't be. It's the honest truth: If you are looking for a magic bullet for weight loss, you won't find it in a teacup. Drinking tea alone is no more effective than any other fat-loss technique if you don't combine it with other healthy eating practices. In other words, a cuppa plain tea won't cancel out the tea biscuits.

That said, unsweetened tea is second only to water as the weight loss beverage most recommended by nutritionists and other health experts. For good reason: Plain tea contains zero calories and is rich in natural compounds that have many health benefits.

But which is the best type of tea for fat loss? One could argue that green tea is tops simply because green tea has been clinically studied more than any other kind of tea. Many studies have shown that the bounty of antioxidants in green tea may reduce inflammation and lower the risk of heart disease, diabetes, and cancer. Research suggests that special compounds called catechins and the caffeine in green tea stimulate thermogenesis and boost metabolism. Other studies correlate drinking several cups of green tea a day for longer than six weeks with weight loss.

Of course, any calorie-free tea can help with weight loss if it replaces a high-calorie beverage. To get the biggest fat-loss benefit from tea, pick your favorite from these tea types recommended by nutritionists and pair it with one of The 6 Best Diets That Will Make You Live Longer.

"One of the best teas that support fat loss is black tea," says Tiffany Joy Yamut, a registered nurse, certified nutritionist, and co-founder of the keto diet resource Ketogenic Buddies. Black tea is made from leaves of the same plant from which green tea is made: Camellia sinensis. The big difference is how it's processed. Black tea leaves are exposed to air and allowed to oxidize into that trademark dark brown color. "A 2016 study published in Molecules showed that polyphenols in black tea can prevent obesity; one of its mechanisms is that it inhibits lipid (fat) absorption," says Yamut. "I follow a low-carbohydrate diet and black tea suits my lifestyle well since it contains no carbs plus some caffeine to jumpstart my metabolism." However, black tea isn't for everyone, she cautions. "Tea has caffeine, which can worsen gastroesophageal reflux disease symptoms."

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"Any plain tea without sugar, honey, and syrups is great for weight loss," says Amanda A Kostro Miller, RD, LDN, who serves on the advisory board for Fitter Living. "Not only can you get fluid for hydration, [but you're also] filling up your stomach for only a few calories." If you run out of tea, you can always hydrate for fat loss by knowing This Is How Much Water You Need to Drink for Weight Loss.

This traditional Chinese tea, also known as black dragon, is made from the leaves of the same plant that yields green and black teas. The only difference is that unlike green tea, oolong is allowed to oxidize, but not long enough to turn into black tea. The result is a flavor that is less bitter than black tea, lighter, and more "grassy." Oolong tea has not been studied to the extent of green tea, but studies do point to its potential as a weight-loss beverage. In one study published in the Chinese Journal of Integrative Medicine, 102 overweight people consumed 8 grams of oolong tea, or about four cups a day for six weeks. Measuring body fat and body weight levels, researchers found that 70% of the heaviest subjects lost a little more than 2 pounds while 22% lost more than 6.5 pounds. Also, 12% of subjects experienced a decrease in subcutaneous fat.

Plant-based nutritionist Stephanie Mantilla's favorite weight-loss tea is caffeine-free rooibos from South Africa. Studies have shown that the red tea "helps block the creation of fat cells and increase metabolism," says the founder of Plant Prosperous.

Because the herbal tea is high in antioxidants and contains anti-inflammatory properties, one South African researcher is investigating its effect on fat stem cells. Dr. Hanl Sadie-Van Gijsen of the Division of Medical Physiology at Stellenbosch University is seeking to addressthe inflammation and oxidative stress within the fat tissue to relieve whole-body inflammation and insulin resistance. She says inflammation and oxidative stress are hallmarks of "dysfunctional fat," and responsible for many of the diseases associated with obesity.

Peppermint is a time-honored home remedy for indigestion, and it is believed to be a metabolism booster. "This tea's antifungal nature is also responsible for its ability to help improve digestive health," says nutritionist Lisa Richards, author of The Candida Diet. "A cup of peppermint tea after a meal can help alleviate gas and bloating while also speeding along digestion and potentially metabolism through this means as well."

Ginger tea is a favorite of Trista Best, RD, a registered dietitian with Balance Once Supplements, due to its robust flavor and antioxidant richness. "Ginger is unique for weight loss in that it contains compounds known as gingerols and shogaols, compounds that reduce the oxidative stress that exacerbates obesity," she says. "This damage occurs at the cellular level and once those damaged cells replicate the body's natural processes that maintain homeostasis can become disrupted leading to decreased metabolism, energy, and more."

A number of experts told us that green tea, matcha (a powdered green tea), and green tea extract are considered to be some of the best for supporting healthy weight loss because they are particularly high in antioxidants and anti-inflammatory compounds including EGCG (epigallocatechin-3-gallate).

"EGCG seems to help block the formation of new fat cells and may also reduce hunger and cravings, plus caffeine in green tea has appetite-decreasing effects," says Dr. Josh Axe, D.N.M., CNS, founder of Dr.Axe.com.

This catechin abundant in green tea is also thought to improve recovery from exercise, boosting metabolism and potentially reducing fat storage. "Antioxidants found in green tea can support metabolic health by lowering oxidative stress, plus they keep blood sugar levels more balanced which is beneficial for controlling fat storage," says Axe.

"The ECGC in green tea can deactivate the genetic triggers for diabetes and obesity," says Kelly Choi, author of the Eat This, Not That! book The 7-Day Flat-Belly Tea Cleanse.

To learn how drinking green tea changed Choi's life, read I Tried a Tea Cleanse for 7 Days and This is What Happened.

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Jan 24

Lose weight and get fit with this full body workout by Joel Freeman – T3

A great way to lose weight and get fit for 2021 is to workout at home. This boxing-inspired full body workout takes a little longer than 15 minutes and burns plenty of calories: perfect! As well as helping weight loss, frequent exercising can boost metabolism and improve mood too. This boxing-inspired total body home workout was put together by Joel Freeman, creator of the '10 Rounds' programme at Beachbody On Demand.

Basics of boxing with FightCamp co-founder Tommy Duquette

In a blog post about 10 Rounds, Joel explains the benefits of boxing workouts, "how every single punch actually begins at your feet, burns up through your hips, intensifies as you torque your core, and explodes all the way through your fists. With each punch, youre engaging your entire body, and gaining a deep muscle burn that will help scorch fat and calories and get your body in serious boxing shape. Its intense, but its also a lot of fun."

Like a bit of boxing?

(Image credit: Beachbody On Demand / Joel Freeman)

The total run time of this workout is only 16 minutes and 45 seconds perfect for a quick pick me up after work or and to boost metabolism at the beginning of the day. Why not round it up to 20 minutes and include a bit of warm up before the workout: a light jump rope session or some stationary jogging would the trick just fine.

After the workout, make sure you stretch those muscles with a foam roller or a massage gun. The latter can effectively batter workout pain away, ease muscle soreness and mitigate the effects of delayed onset muscle soreness, or DOMS for short, which will inevitably happen after doing such an intense exercise as this one.

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(Image credit: Beachbody On Demand / Joel Freeman)

Start in your fight stance with your guard up, elbows in and a slight bend in your knees. To roll forward, imagine holding a pencil in your mouth to draw the letter U. Bend your knees, keeping your chest and eyes forward, and shift your bodyweight to your front leg, in a U formation. Extend up to your starting position. To roll back, bend your knees, keeping your chest and eyes forward, and shift your bodyweight to your back leg, in a U formation. Extend up to your starting position.

Perform the roll forward and back for 45 seconds for three sets. Rest for 15 seconds in-between sets.

Rest for 30 seconds before beginning the next exercise.

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(Image credit: Beachbody On Demand / Joel Freeman)

Begin with your feet close, holding a dumbbell at chest height. Step your right foot forward and bend both knees to 90 degrees, keeping your chest up and shoulders stacked on top of your hips. Twist your torso to the right, then reset your chest to face forward. Step your right foot back to the starting position and repeat on the other side.

Alternate sides for 45 seconds for three sets. Rest for 30 seconds in-between sets.

Rest for 30 seconds before beginning the next exercise.

(Image credit: Beachbody On Demand / Joel Freeman)

Start in your fight stance with your guard up, elbows in and a slight bend in your knees. Drive your hips forward, pivot on your back foot and extend your back arm out and up, palm facing you, in the shape of a V. Keep your front hand up and elbow in to protect the front side of your body. Reverse the motion to get back to the starting position.

Continue to throw the rear uppercut for 45 seconds for three sets. Rest for 15 seconds in-between sets.

Rest for 30 seconds before beginning the next exercise.

(Image credit: Beachbody On Demand / Joel Freeman)

Place a loop safely around your wrists. Lay flat on your back with your legs extended long and your arms extended overhead. With resistance in the loop, bring your legs and arms up, simultaneously, so your legs are directly over your hips, feet flexed, and arms extended over your chest. Bring your shoulder blades off the ground as you reach your hands toward your toes. Slowly bring your shoulders back to the ground and release your arms and legs back to the starting position.

Perform this exercise for 45 seconds for three sets. Rest for 30 seconds in-between sets.

Rest for 30 seconds before beginning the next exercise.

(Image credit: Beachbody On Demand / Joel Freeman)

Start in your fight stance with your guard up, elbows in and a slight bend in your knees. Drive your hips forward, pivot on your back foot and extend your back arm straight, rotating your fist until your palm faces the ground. Keep your front hand up and elbow in to protect the front side of the body. Reverse the motion to get back to the starting position.

Continue to throw the cross for 45 seconds for three sets. Rest for 15 seconds in-between sets.

To train with Joel Freeman and find out more about his online home fitness programmes visit Beachbody on Demand for your 14 day free trial. 39.99 for three month membership thereafter.

This is part of T3's Fit for 2021 programme, which will be running throughout January. We aim to bring you tips on diet, lifestyle and exercise that will help you shape up for what is certain to be a difficult year. One thing we can guarantee: it WILL be better than last year. And hopefully we'll help you get the most out of it.

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Jan 24

Average steps per day by age, sex, and occupation – Medical News Today

Although there are no strict rules about how many steps per day a person needs, staying active and making efforts to increase their average step count per day may help people reach their health and fitness goals.

Using step trackers, smartphone apps, and other fitness-friendly devices can help people count how many steps they take each day.

A persons daily average step count can vary widely based on a number of factors. These include age, sex, occupation, and even location.

This article looks at these factors in more detail. It also provides some tips to help a person increase their average daily step count.

For most people, walking is a cheap and readily available form of physical activity.

The Physical Activity Guidelines for Americans recommend getting 150 minutes of moderate intensity activity, such as brisk walking, each week.

Engaging in regular physical activity builds muscle strength and endurance. It may also play a role in preventing a number of chronic conditions, such as:

Walking poses little risk of injury compared with other, high impact forms of activity, such as intense sports.

Also, in most cases, walking does not require special equipment or clothing to engage in.

The average daily number of steps a person takes may fluctuate with age.

A study in the Journal of Occupational and Environmental Medicine found that adults who took part in an activity challenge walked an average of 6,886 steps per day.

This number may be slightly higher than average, however, as the participants were directly involved in an activity challenge.

Results from an older study, this time in the journal Medicine and Science in Sports and Exercise, found that adults took an average of 5,117 steps per day.

Younger adults and children may take more steps per day. In fact, a 2011 article in the International Journal of Behavioral Nutrition and Physical Activity found that people under 18 years of age may take 10,00016,000 steps per day.

Older adults may vary more than other groups. For example, another article in the International Journal of Behavioral Nutrition and Physical Activity notes that otherwise healthy older adults may average 2,0009,000 steps each day.

The average number of steps a person takes each day may also vary based on the type of job they have.

For example, people who spend hours on their feet such as construction workers, delivery workers, postal workers, and those working in the retail or service industries may average more daily steps than people who spend hours working at a desk.

However, there has not been much formal research comparing these groups.

A persons step count may also vary by their location.

For instance, a study in the journal Medicine and Science in Sports and Exercise notes that people in the United States took fewer steps per day than people from Japan, Australia, and Switzerland, as below:

A more recent study in the journal Nature used smartphone data from people around the world to estimate their activity levels. This study also found that average activity levels vary in different locations, as below:

There seems to be a lot of variance between locations and even between different studies in the same locations. This may be due to differences in the lifestyle, transportation, or general health of the people in those locations.

For people who find it difficult to meet recommended activity levels each day, adding simple activities such as taking more steps can help increase general activity.

An article in the International Journal of Behavioral Nutrition and Physical Activity recommends that inactive adults incorporate at least 30 minutes of brisk walking, which is about 3,0004,000 steps, each day.

For an average person, walking at a brisk pace means walking 100 steps per minute. This is enough to get the heart rate up slightly, but the person should still be comfortable while walking.

This is a low requirement, and adding more steps or other activities to a regular exercise routine may provide more benefit.

Active, otherwise healthy individuals can reasonably aim for the 10,000-step mark, though other forms of activity count toward this, as well.

The recommendation may be slightly lower for older adults. For example, a study in JAMA Internal Medicine found that older females who took between 4,400 and 7,500 steps per day experienced a lower risk of all-cause mortality than people who took under 2,700 steps per day.

Reaching the 10,000 steps per day mark did not appear to have any extra benefit in these groups.

There are some ways to increase step count and general activity levels, especially when first starting out. The sections below will look at these methods in more detail.

Starting any new level of activity can be challenging.

It may help to set some goals and write them down to stay motivated. These should be attainable goals.

For example, set a goal to walk for 10 minutes each day at first, gradually increasing this to 30 minutes each day over a period of 6 months.

For other people, setting distance goals may help, such as walking 1 mile or walking to a landmark down the street and back.

Setting small goals and achieving them may help keep a person motivated to continue.

It may help some people to take their daily steps in pleasant or scenic areas. For others, however, walking around a mall may help keep them motivated.

It is important for each person to decide what they find most enjoyable.

Walking with a companion may help a person increase their steps by taking their mind off of the activity itself.

Making walking a social activity may make it more enjoyable and help a person walk more, as well as provide mutual accountability and motivation.

Walking with a dog may help keep some people motivated to walk for longer, or to walk in new areas, which may also make the walk more pleasant.

In areas with large parking lots, trying simple acts such as parking farther away may help a person increase their step count.

If possible, opting for the stairs rather than the elevator can help increase a persons daily step count.

It may help some people to see the progress they are making.

Keeping a simple progress journal that tracks the date, the number of steps a person has taken, and their goals can help them see the progress they make over time. This may keep them motivated to take more steps.

The average number of steps a person takes each day will vary based on a number of factors.

People who are actively trying to increase their step count may want to focus on determining their average steps, then finding ways to increase their activity levels slowly.

Trying to reach national guidelines for physical activity is a good place to start the journey, and challenging oneself to move forward and reach new fitness goals may help increase step count over time.

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Average steps per day by age, sex, and occupation - Medical News Today

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Jan 24

15+ Best Fitness Apps | Review of Workout & Health Tracker Apps of 2021 – Men’s Gear

High-Intensity Interval Training, or HIIT workouts, are best for when you want to lose weight, develop muscles, stay fit, or increase overall endurance, mobility, and muscle strength. It incorporates cardiovascular exercises in short alternating periods and paired with short intervals of active rest.

HIIT workouts are characterized by a short but intense burst of physical activity that burns more fat in less time. These exercises are not for the faint of heart because it keeps your heart rate up, so extreme caution is required, and proper guidance is necessary to avoid health problems.

This is where the Keelo comes in. This fitness app caters those who are looking to build their strength, stamina, and endurance. It provides you with 90+ of quick and effective full body workouts that incorporate strength, cardio, and conditioning in one. These movements enhance your bodys cardiovascular, musculoskeletal, cardiovascular, and central nervous system.

The exercises usually last between seven and twenty minutes. It promises to deliver results if followed religiously per schedule and done three times a week.

The Keelo offers a complete program for beginners and experts and provides instructions from body-weight to gym equipment (dumbbells, barbell, and more) routines. It lets you tick out unavailable equipment and the workout adjusts accordingly.

This app incorporates videos to help keep instructions simple and better to understand. It also keeps track of the areas youve exercised, count calories burned, and it creates a comparison data of your metrics to motivate you to beat your previous score.

The Keelo is free to use for a simple HIIT workout involving jumping jacks, mountain climbers, and jump squats. But a premium subscription of $12.99 per month lets you unlock extra features including chat coaching and a personalized strength and conditioning program complete with warm up and cool down.

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Jan 24

This Diet Is More Effective Than Keto for Fat Loss, New Study Finds | Eat This Not That – Eat This, Not That

The keto diet has long been touted as one of the best ways to lose fat, and while that may be true, a new study shows that there may be even better ways to shed pounds and cut your consumption. Research published in Nature Medicine examined both the keto diet and a plant-based, low-fat diet to see which is more effective, and the results might just surprise you.

The study was led by a scientist at the National Institutes of Health named Kevin Hall. Hall took a group of 20 people and put half on a keto diet, which is a low-carb, high-fat diet, and he put half of the people on a high-carb, low-fat, plant-based diet. They all stuck with their designated diet for two weeks and then switched to the other one. This way, Hall was able to get the results of every subject for both diets to truly see which worked better for consumption, insulin levels, and fat loss overall.

RELATED: 15 Underrated Weight Loss Tips That Actually Work

At the end of the study, Hall found that those on the low-fat diet had a larger cut in consumption: By about 700 calories per day, on average. On keto, the drop was closer to 300 calories a day. Hall also noted that the low-fat diet led to a little bit more fat loss than keto, but it was minimal. However, the study was only for a short period of time, so it's a bit unclear how much more fat could have been lost during a longer period of time.

Hall primarily wanted to look at the insulin levels of the subjects, which he shared with The Washington Post. As The Post pointed out, your body processes carbs with insulin, and when you cut carbs, as you do on the keto diet, it affects your body's insulin level. In this study, Hall found that while the low-fat diet did cut down on consumption, he told The Post, the subjects' insulin levels were "through the roof." (Related: Is the Keto Diet Safe? The Real Risks and Rewards of Going Ultra-Low Carb)

Every diet will work differently for every body, and if you're looking to make a lifestyle change to lose fat or trim some inches, your best bet is to work with your healthcare provider to figure out what will work best for you. While a keto diet is effective in helping people lose weight, it may not be the best choice for you, and it's certainly not a long-term diet. Thanks to this study, we now know a low-fat diet can be just as effective, if not more so, in helping you lose fat.

As always, studies are constantly being done on all these diets, and scientists and researchers are learning more and more about them every day. For more health news, make sure to sign up for our newsletter.

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This Diet Is More Effective Than Keto for Fat Loss, New Study Finds | Eat This Not That - Eat This, Not That

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Jan 24

PERRY BUCHANAN: Resisting the urge to hit pause – The Albany Herald

When life throws us a curve ball, we must adapt and change our plans as need be. Its tempting to hit pause when things go awry, including a global pandemic that has knocked us off course for almost a year. Resist the urge to put your plans on pause until things return to normal, because they never do. This time of year, weight loss is one of the most popular resolutions. Here are six common reasons we hit pause or give up:

1. Commitment. One of the biggest mistakes in all of dieting is to shift from one approach to the next, but never really sticking to one thing. Diets are notorious for producing only temporary success. But when the diet fails, we blame ourselves. Diets have a 95% failure rate. Yet because we achieved temporary success, we blame ourselves rather than the diet that is near impossible to follow.

Most dieters say that its harder to maintain the weight than to lose it. Healthy eating is a lifelong process. The more you commit to behavior change because you believe in the process, the more the process is likely to work for you.

2. Impatient. There is a natural tendency to underestimate the time needed to reach a goal. Everything seems to take longer than we think that it should! When a goal takes longer than we think it should, then its easy to feel defeated, get discouraged and be tempted to give up the goal. In setting goals, it is important to be realistic about the time needed to achieve a positive, long-term change in behavior.

3. Difficulty. Not only does everything take longer than we think it will, it requires more hard work. Dieters often confuse two terms that appear to be the same but are quite different; simple and easy.

We want to believe that once we understand a simple concept, it will be easy to follow a plan and achieve the outcome we want. If this were true, everyone who understood that they should eat a healthy diet and exercise regularly would be in good shape. Diet books are almost always at the top of the best-seller lists.

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In setting goals, it is important to realize and accept that real change will take real work. Change takes some sacrifice. Understanding the price of success in the beginning of the change process will help prevent disappointment that can occur when challenges arise later in the change process.

4. Priorities. Dont underestimate the distractions and competing goals that will invariably show up once you set your goal. Be aware that something may come up to throw you off course. This distraction could be an unexpected problem or an opportunity. If you assume that unexpected distractions and competing goals will occur, then youll feel more prepared when it happens. By planning for distractions in advance, you can set realistic expectations for change and be less likely to give up on the change process when either special problems or special opportunities emerge.

5. Rewards. Dieters tend to become disappointed when the achievement of one goal doesnt immediately translate into the achievement of other goals. For example, a dieter who loses weight may give up on the weight loss effort when no one takes notice.

Theres usually some desire beyond just losing the weight. What do you want the weight loss to do for you? Make you more confident, more socially at ease or simply improve your other overall wellness? Think of any long-term goal, like weight loss, as an investment in yourself and your own development.

6. Maintenance not taking a long-term approach. One of the first reactions of many dieters upon reaching their weight goal is to think, This is great. Now I can eat again. Lets celebrate with some pizza tonight. Of course, this mindset leads to future weight gain and the yo-yo effect that is, unfortunately, so common in dieters. Losing weight and keeping it off is far more than eat less, exercise more. It is a mindset.

Even without a pandemic, there will always be excuses we can find to skip the gym. There will never be a perfect time to get fit. So, stop hitting pause. Learn to adapt to changes as need be so you will succeed.

Perry Buchanan, owner of PT Gym, is certified as an exercise physiologist through the American College of Sports Medicine, and fitness nutrition specialist through the National Academy of Sports Medicine. Email him at perry@ptgym.com. Follow @ptgym on Twitter.

Here is the original post:
PERRY BUCHANAN: Resisting the urge to hit pause - The Albany Herald

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