lose weight

Lose Weight Fast With These Tips

There are many ways to lose weight, but what’s the fastest way to lose weight? Losing fat is no easy feat, but a little pro advice can go a long way. Let’s take a closer look:

Simple Ways to Lose Weight Faster:

Clock more aerobic cardio.

fastest way to lose weight; trainer and group of people doing squats

 

Any activity that permits you to talk but makes it difficult to carry out long conversations (i.e. aerobic exercise) is a secret weapon for the fastest way to lose weight, says Edward Jackowski, Ph.D., founder of EXUDE Fitness training programs and author of Escape Your Weight. Unlike weight lifting or uber-intense, unsustainably difficult activities (i.e. anaerobic exercise), most people can physically sustain aerobic exercise for long enough to burn a substantial amount of calories. It’s why anyone trying to lose weight should spend about 60 percent of their gym time on cardio and just 40 percent doing other stuff.

Lift Heavy Weights

I’m not talking about 5-pound dumbbells here. You need to challenge your muscles and to do that, you need to lift heavy weights.

fastest way to lose weight; woman squatting weights at the gym

Heavy weights engage more muscle fibers, and the more muscle fibers you engage, particularly the fast twitch type 2 muscle fibers we’ve talked about before, the more you are going to stimulate muscle growth and strength.

Simply put, more muscle will help you maintain better hormonal levels and a revved-up metabolic rate that will keep you burning fat all day long. It is an important step to take when approaching the fastest way to lose weight.

Lift Weights for Fewer Reps

Because you’re lifting heavy weights, you must choose a lower-rep workout program.

That means instead of doing 20 reps with a light weight, instead you want to choose a weight you can only lift about 4 to 8 times with proper form.

Why? The lower the repetition range, the more the focus is on strength development, not muscle growth.

I know you’ve heard it before, but it’s true: Women don’t have to worry about bulking up.

Women do not have enough testosterone and they also don’t have the genetic makeup to build bulky muscles.

Lifting heavier weights also helps with bone health, which becomes increasingly important as we age. This is especially important for women, because osteoporosis becomes a major issue as estrogen levels start to drop when women reach their mid-50s.

The earlier we begin resistance training the better. That doesn’t mean children should start hitting the weights when they’re five years old, but it’s perfectly fine for them to start lifting in their late teens and go forward from there.

Decrease the Rest Between Exercises

Keep moving! If you do a set of squats and a set of push-ups, don’t sit around chatting on the phone or reading a magazine between exercises.

Instead, go from one exercise to the next with very little rest. You can set up these exercises in a circuit fashion, where you go from one exercise to another to another.

The less rest you incorporate into your workout, the more challenging it becomes and the more of a cardio workout you get while strengthening your body.

This is also a great time-cutting workout tip because if you lift weights in this fashion, you don’t actually have to do additional cardio because you’ll have turned it into a cardio workout on its own.

Note: Three signs your weights workout has become the fastest way to lose weight: you’re huffing and puffing, your body temperature increases and you’re sweating.

Fastest Way to Lose Weight? Actually work.

Going through the motions won’t help you lose weight — even if you half-ass it for 45 minutes. “From a scientific perspective, it’s the intensity of exercise that raises the metabolism,” says Jackowski. Instead of worrying about your heart rate, stick with this rule of thumb: If you don’t feel winded and you have the capacity to step it up, you should be moving faster. So long as you tax you system, you’ll benefit just as much as someone who’s more fit and running faster than you on next treadmill.

fastest way to lose weight; woman doing jumping jacks with 5 pound weights in hands

 

Fluctuate between different intensities.

When you change things up, every system of the body has to adapt, explains Franci Cohen, an exercise physiologist, certified nutritionist, and founder of the Brooklyn, New York-based Fuel Fitness. If that sounds like an awful lot of effort, that’s because it is — and that’s good. The more work you give your body to do, the more fuel (calories!) it needs to burn to get the job done.

So, several times throughout your workout, alternate between fast-paced aerobic exercise and exercises that are way too hard to keep up for more than a minute.

While the hard stuff burns more calories per minute than aerobic exercise and increases your metabolism for hours after you leave the gym, you can’t keep up that pace forever. Alternating between four minutes of steady-state cardio in the aerobic zone, and one minute of unsustainably intense cardio gives you the most bang for your buck.

Use Full-Body Movements

Train movements, not muscles. By that I mean don’t worry about exercises focusing only on small muscle groups, like bicep curls.

fastest way to lose weight; man showing how to perform squat press exercise

 

That being said, if you do want to focus on biceps, you can do a full-body movement like a pull-up, where you get more muscle involved and you challenge your body a lot more effectively.

Why focus on complex, compound movements? Because we want to burn as much fat and as many calories as possible during the workout. Remember, fastest way to lose weight.

To do that we want to get a lot of muscle involved.

More muscle involvement allows you to benefit from post-exercise oxygen consumption, or EPOC, a metabolic effect that causes your body to continue to burn calories after your workout.

Instead of doing a shoulder press by itself, you could do a squat press, where you take the weight to your shoulders and rather than just lifting it over head, you would drop down into a squat and then push the weight up as you stand.

Or, even better, start with the weights at the floor, lift them up, and then push them above the head.

This works because the more weight you move over a greater distance, the more calories you’ll burn. You’re doing more work and getting more muscles involved. That’s really important.

Lift Explosively, Lower Slowly

fastest way to lose weight; three different illustrations of how the muscles contract when doing bicep curls

Another key workout tip for the fastest way to lose weight, is to lift weights — even if it’s your body weight — as explosively as possible, in a controlled fashion. And then as you lower the weight back down, take it nice and slow.

Think about a six-second negative, or eccentric, contraction.

Here’s why: an explosive lift, especially when we’re using heavier weight, engages more muscle fibers. We get into the type 2a and type 2b fast-twitch muscle fibers that are so important for our strength and muscle.

The same thing goes for slowing those weights down as you lower them. That allows even more of those type 2 muscle fibers to get involved, and we start to get some great strength gains and metabolic benefits while doing less.

When you lift explosively and go slowly on the way down, you don’t have to do four sets; you don’t even have to do three sets.

You can do one set with a good, challenging weight, where you’re focused on four repetitions and really going slowly on the way down.

This is where the trauma occurs; good trauma, the good stress that makes our muscles stronger.

Focus on the negative part of the lift, that’s really important.

Stop Doing Long Cardio… Do Intervals Instead

You’ve got to get off the cardio machines.

It drives me nuts when I go to the gym and I see women just pounding away on the treadmill or the elliptical. It’s a waste of time.

Before I get too deep into this topic, I have to jump ahead because these tips go together.

Do a Good Dynamic Warm-Up

Start your workouts with some light cardio activity. Maybe it’s five minutes of jogging, biking or elliptical. Maybe it’s something full-body: rowing is awesome, skipping is great, as are jumping jacks or any basic total-body movement.

That’s the aerobic component, which gets our body heat generated. Then we layer on some dynamic movement to prepare our muscles for the workout.

Instead of holding a triceps stretch, why not do monkey arms? That warms up the rotator cuff and gets the shoulders limbered up by moving the muscles and limbs through ranges of motion.

Likewise, rather than doing a passive chest stretch, you could do a swimmer’s stretch, where you open up the chest and work a range of motion to get the muscles more elastic and ready for the workout.

It’s good to warm up with light cardio then follow it with dynamic movements like those I’ve outlined, and you could also similar activities like lunge walks to get the joints loosened up and lubricated.

Once you’re warm by doing the light aerobic activity and warmup exercises, all you’re going to do for cardio is intervals. And you do intervals by alternating periods of how hard you’re working.

For example, you’ll do 10 seconds on, 20 seconds off; a 10-second sprint, 20-second jog; or a 30-second sprint and a 40-second jog. You can choose the combination that feels best for you.

The key is to go high-low, high-low, high-low.

What that means is that instead of spending 30 or 60 minutes and doing cardio, you’re spending 10 minutes — maybe 15 minutes if you’re fit — on the cardio component of your workout. If you’re going full out and then recovering, you’ll be feeling it.

This kind of cardio workout gives you huge metabolic benefits.

Interval training gives you bigger increases in growth hormone and testosterone, which are very important for burning fat and maintaining muscle, which you don’t get from long-duration cardio.

Plus, you don’t have to spend as much time doing it.

You get much better results — more fat burning, more caloric expenditure, which has been shown in hundreds of studies — and it’s just much more time-effective. This definitely ties in with all the tips on the fastest way to lose weight!

Do a Proper Cool Down

A proper cool down doesn’t mean to stretch and that’s it.

A proper cool down means bringing your body back down out of sympathetic fight-or-flight stress mode, which is what exercise creates, to nice and Zen.

I’m going to give you two steps to do this.

First, start to settle your body down by doing some light movement. Walking on the treadmill, as an example, is great, or if you’re outside, just walk it out.

Then, sit down and meditate. Seriously.

You have to reduce the fight-or-flight response in your body after the workout. Otherwise, you’re going to be jazzed up and in a really crazy physical state for a bit, especially if you’re doing these high-intensity workouts.

Bring that intensity back down and cool down your body. Focus on deep breathing for a few minutes; it’s awesome.

Train on an Empty Stomach

Again, I’m talking about fat loss here, not about high-athletic performance. If you’re an athlete, this is a little bit different.

But if your goal is fat loss, one of my key workout tips would be to train without food in your system.

If it’s first thing in the morning, train on an empty stomach. If you want to have some branch-chain amino acids before your workout, that’s great as well.

The reason training on an empty stomach is best is because if you don’t have food in your system, your body is going to rely on stored fat, more so than it would if you had high blood sugar and high insulin because you just ate something before your workout. This is extremely important to consider when looking for the fastest way to lose weight!

Fasted workouts are going to help you burn more fat and lose weight.

Stay in a Fasted State After Your Workout and Keeping Moving Lightly

Delaying eating helps prevent something called re-esterification. It happen when a lot of the fat  broken down during the workout starts to circulate as free fatty acids in your bloodstream.

If you don’t continue moving in that fasted state for a little bit, your body will start to bring those back together and put them back together as fat.

To avoid re-esterification, I normally suggest your biggest meal should come after your workout, and generally it should. However sometimes, if you want to really enhance your fat loss, you can remain in a fasted state for about an hour.

Don’t eat anything. You should still drink water, but don’t eat anything for about an hour, and continue moving your body nice and easy.

Go for a walk or something to allow your body to use more of those fatty acids as fuel for recovery. This is one of, amongst many ways, the fastest way to lose weight.

Another natural rememdy suggestion is to take our all organic and non-gmo supplement RESVERA YOUTH. This is a pure resveratrol + ‘super’ fruits + anti-oxidant, anti-aging support supplement that is fantastic for your health. 

fitness tips

Fitness Tips of All Time For Your Health

Many people are guilty of wishing they could get a sculpted body from eating junk food and watching TV all day. But that is just not going to happen. Even though getting in shape sounds like a long, time-wasting process, the effort put towards being in shape has many positive effects. If you want to start your journey to having a better body to feel great, here are some effective health and fitness tips:

fitness tips

fitness tips

Drink More Water

Drinking water is so imperative for staying healthy, energized, and even losing weight. There are so many reasons to stay hydrated—hunger is often disguised as thirst, it boosts your metabolism, and water is the best energy drink available. To find out exactly how much water you should be drinking, divide your body weight (in pounds) by two and aim to drink that many ounces of water every day.

Increase Your Cadence On Your Runs

If you are consistently picking up injuries when running, one change it’s definitely worth trying is to up your rate of strides per minute (your cadence). If you overstrike, thus taking fewer steps, you put extra pressure on your knee and hip joints. Try and take more steps, which means your feet will land more beneath your body, reducing the impact on your joints.

Exercise Daily

Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life. If you’re looking to shed a few pounds fast, do a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour. Or, you can jog and set certain intervals to sprint during that hour. Make sure you’re not in severe pain during your workout. Just a warning, your muscles will ache after a high intensity workout. It may be irritating, but that means your body is changing for the better. Be sure to stay hydrated, stretch, and eat foods with a decent amount of protein after each workout. The protein will help keep your muscles, not fat, rebuilding.

Prep For Success

The fast track to a better diet is found by using your weekends wisely. Use the extra time you have on Saturday and Sunday to make large batches of healthy meals that you can portion up to cover at least a couple of midweek lunches and dinners, avoiding the dietary perils of takeaways and meal deals.

Mix Up Your Exercise

Variety is – cliché alert! – the spice of life, and many sports and activities support each other in ways you won’t realise until you try it. For example, strength training for your legs and core will make you a better runner, while those addicted to dumbbells will find Pilates works muscles they’d never even considered.

Adjust Targets On Trackers

If you invest in a fitness tracker, don’t just sit back and assume that following the preset targets will lead you to glory. Adjust the steps, active minutes and calorie targets regularly to build on your progress, or make them more realistic if you never get close and have started to ignore them. If you don’t engage with your fitness tech, you’ll quickly discard it.

Add In Short Bursts Of Activity

It’s the oldest quick fitness fix in the book: take the stairs not the escalator, or get off the bus a stop early and walk. Any activity is good activity, and will only encourage you to do more. And if you really want to up the ante, try sprinting up the stairs (safely now) each time you take them – a recent study found that short bursts of high-intensity stair-climbing can make a significant difference to your cardiorespiratory fitness.

Keep Tabs On Your Visceral Fat

You can be skinny on the outside (at least your arms and legs), but fat on the inside. Visceral fat is the type that builds up around your organs and often results in a pot belly. It’s linked with heart disease, several cancers and type 2 diabetes. Check your waist-to-height ratio (WtHR) to see if you’re at risk. Grab a piece of string and use it to measure your height, then halve it. If it doesn’t fit around your waist, get exercising – visceral fat is the first type to go when you start working out

Value Your Rest Days

When you start on a fitness kick, it’s tempting to exercise every day while motivation is high. This is a bad move, and one that will see your enthusiasm burn out within weeks, because you’re always knackered and won’t see the massive improvements you expect for your Herculean efforts. Why? You’re not giving your muscles the time they need to recover and grow.

Mix Up Your Fruit And Veg

Eating at least five portions of fruit and veg a day should be at the cornerstone of your healthy diet plan. What’s not wise is getting in a rut and eating the same five every day, because different types of fruit and veg contain different vitamins and minerals. A good way to vary your five-a-day is to eat different colours, as the hue is a decent indication of the nutrients they contain.

Up The Intensity If You’re Short On Time

Official NHS guidelines still promote the 150 minutes of moderate activity a week minimum, but now offer an alternative option of 75 minutes of vigorous activity a week. That’s running or singles tennis, for example, rather than cycling or walking, which count as moderate. You can also mix the two, so 60 minutes of vigorous cardio plus 30 of moderate will see you home. Bear in mind the guidelines also demand strength exercises on two or more days a week alongside your aerobic activity.

Take Your Niggles Seriously

Nothing derails a health kick as quickly as injury, and many serious knocks will start out as mild niggles you think it’s OK to push through. Easing back for a few days is better than being laid up for a few months. If you have an urgent desire to hit the gym, target a different part of the body from the one that’s bothering you.

Don’t Undervalue Your Sleep

There is tendency for people who sleep very little to brag about it, as if it’s an indication of their commitment to life. However, getting the full seven to eight hours is vital to a healthy lifestyle, as it provides the energy for your exercise and even influences dietary choices – a 2016 study found that in the day following a night of limited sleep, people ate an extra 385 calories on average. You don’t snooze, you lose.

 

BEST WORKOUT TIPS OF ALL TIME

Want to know the secrets to getting a toned, trim body in record time? We did too, so we went straight to the top personal trainers, exercise physiologists and fitness instructors for the ultimate moves and motivation tricks to kick a fitness routine into high gear. Put a few of these tips into action each week and you’re guaranteed to see faster results!

Tone Up on the Treadmill

“Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. I’s an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets.”
—Michael George, trainer and owner of Integrated Motivational Fitness in Los Angeles

Power Up Your Runs

“Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right, then lift both together twice.”
—Mindy Solkin, owner and head coach of the Running Center, New York City

Chart Your Progress

“Stay motivated using a fitness report card. Jot down these subjects: Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals (for example, doing 10 “boy” push-ups) and grade yourself A through F at least four times a year. When you see how much you improve, you’ll want to stay in great shape.”
—Ken Alan, Los Angeles—based personal trainer

Try This All-in-One Toner

“A side-step squat with wood chop works your arms, torso, abs, back, legs, inner thighs and butt. Stand with your feet shoulder-width apart holding a three- to four-pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 15 reps and repeat on the other leg.”
—David Kirsch, trainer and author of The Ultimate New York Body Plan (McGraw-Hill, 2004)

Break Out the Shovel

“Why pay someone to clear snow from your driveway? Besides burning nearly 400 calories per hour, shoveling snow develops muscular endurance and power. But be safe: Minimize the amount of snow on each shovelful, and bend from your knees and hips, not your back.”
—Tom Seabourne, Ph.D., exercise physiologist and sports psychologist at Northeast Texas Community College in Mount Pleasant, Texas

Work Out During Your Workday

“Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses and ab crunches; aim for two or three sets of each. This gives you more free time to fit in fun workouts like biking or tennis.”
—Gregory Florez, personal trainer and CEO of Salt Lake City — based FitAdvisor.com

Take This Jump-Rope Challenge

“The best cardio workout is the jump-rope double-turn maneuver. It’s intense: You’ll burn about 26 calories per minute! Do a basic jump for five minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land. This takes timing, patience and power. But you’ll get in great shape just by working at it.”
—Michael Olajide Jr., former number one world middleweight contender and cofounder/trainer at Aerospace High Performance Center in New York City

Give Yourself a Break

“You don’t have to be a fitness saint to get results. Follow the 80/20 plan: Eighty percent of the year, you’ll exercise regularly and eat well. Know that you’ll slip 20 percent of the time due to holidays and work deadlines. When you accept that fitness isn’t an all-or-nothing proposition, you’re more likely to stick with it for life.”
—Maureen Wilson, owner/personal trainer/instructor, Sweat Co. Studios, Vancouver, B.C.

Get a Jump on Weight Loss

“Add plyometric box jumps to your workout to improve your cardiovascular stamina and leg strength — you’ll really sculpt your hamstrings, quads and glutes. Find a sturdy box that’;s at least one foot high [like a Plyo Box, $139.95; 888-556-7464; performbetter.com]. Starting from a standing position, explosively jump to the middle of the box, then jump back down. Repeat 20 times.”
—Michael George

Don’t Skimp on Carbs

“Your body needs them to fuel a workout, so reach for fruit or high-fiber crackers an hour beforehand. If you’e exercising for 90 minutes or longer, include some protein so that the carbs break down more slowly, giving you longer-lasting energy. Your best bets: low-fat cheese and crackers, trail mix or half of a peanut butter and jelly sandwich.”
—Cindy Sherwin, R.D., personal trainer at the Gym in New York City

Maximize Your Crunches

“Don’t relax your abs as you lower your chest away from your knees during a crunch — you get only half the ab-toning benefit! To get the firmest abs possible, you need to sustain the contraction on the way down.”
—Steve Ilg, founder of Wholistic Fitness Personal Training and author of Total Body Transformation (Hyperion, 2004)

Intensify Your Push-Up

“Squat-thrust push-ups get you in great shape because they work your upper body, core and lower body and improve agility, strength and endurance all at once. From a standing position, bend down, put your hands on the floor shoulder-width apart, and jump your feet back into plank position. If you’re strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles. Jump your feet back to your hands and stand up. Do eight reps total, rest for one minute, and repeat.”
—Keli Roberts, Los Angeles — based trainer

Paddle Your Way to Flatter Abs

“Go kayaking to get a taut stomach — it’s ideal because much of your rowing power comes from your core. Mimic the motion and resistance of the water at home by looping an exercise band around the bottom of a table leg or other fixed object. Sit on the floor with legs extended, knees slightly bent; grasp one end of the band in each hand. Rotate your torso to one side as you bring the elbow back slightly, then switch sides. Do three sets of one to three minutes each.”
—Barbara Bushman, Ph.D., associate professor of health, physical education and recreation at Southwest Missouri State University

Make Over Your Running Routine

“Unless you’re training for a marathon, skip long, slow, distance running — sprinting builds more muscle. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them.”
—Stephen Holt, 2003 ACE Personal Trainer of the Year

Super-Sculpt Your Butt

“Get great glutes by targeting the muscles and connective tissues buried deep in your body. To hit them, do high-intensity squats, such as jump squats. Then, blast off butt flab with cross-country skiing, bleacher running and stair climbing.”
—Steve Ilg

6 Exercises You Love to Hate

Do you voluntarily throw down some burpees during your lunch hour workout or in your living room when you’re binging on Netflix?

Yeah … neither do we. They’re the worst!

If you hadn’t heard, burpees are now officially recognized as the most dreaded exercise on the planet. Let’s stop hating on them for one second, though. There are plenty of other painful exercises out there that hurt so much in the moment you’d rather pass.

Unfortunately — you know where we’re going with this — moves like planks, wall sits, and yes, your favorite burpees, are the ones with the most benefits. Well, shoot.

So, before you skip these dreaded exercises, read on to understand why they’re so beneficial for you. You might just want to add them back in to your workout rotation.

1. Side planks

Who’s been here before? Five seconds into a side plank and you’re thinking, “No problem, I got this!” — 30 seconds into a side plank and you’re on the floor wondering what just happened?

You’re not alone. These moves are deceivingly simple, but they require a large amount of core strength and stability to be done correctly.

Although they mainly work the entirety of your abdominal muscles, lower back, quads, deltoids, and traps, side planks force you to engage your entire body to maintain form. If you find your hips sagging, it’s a sign you’ll need to strengthen them — one more reason not to skip this move. Start with 15 seconds on each side and work your way up.

2. Frog jumps

Any exercise with the word ‘jump’ in it is bound to be hard, and frog jumps may take the cake. Also known as traveling squat jumps, this explosive plyometric movement requires maximal effort for each rep. By jumping as high and as far as you can, you’ll be breathing heavy and your legs will be on fire even after 10 reps.

Even though they’re hard, they’re so worth it. They mainly work your glutes, quads, hamstrings, calves, and your core while bolstering strength. A frog jump can also easily become a cardiovascular workout as part of a high-intensity interval training (HIIT) routine.

3. Burpees

Probably the most universally hated exercise, burpees are actually one of the best total-body moves you can incorporate into your workout. They improve both cardiovascular and muscular endurance, as well as strength. They’re challenging, but can even be modified so beginners can reap the same benefits as veteran exercisers.

When we say a burpee is a total-body move, we mean it. It works the glutes, quads, calves, abs, deltoids, triceps, and pectorals. Oh, plus your heart. Convinced yet?

4. Mountain climbers

Not quite as brutal as a burpee, but difficult nonetheless, mountain climbers will get your heart rate up and your whole body firing in no time.

This move has the benefits of a plank plus the explosiveness of a plyometric exercise. Working the deltoids, biceps, triceps, pectorals, obliques, abs, quads, hamstrings, and hip abductors, they’re great as a warmup or as part of a HIIT routine.

5. Pullups

The archnemesis of women everywhere, pullups are just plain tough! They require a lot of upper body strength — namely a really strong back — as well as a killer core. But just because they’re hard doesn’t mean you should skip them.

In fact, pullups are one of the best bodyweight exercises you can do in terms of getting bang for your buck. By hopping on an assisted pullup machine, you’ll still reap all of the benefits in your back, your arms, and your core, so long as you choose an appropriately challenging weight. Then, before you know it, you’ll be banging out unassisted reps in no time!

6. Wall sits

Nothing quite burns your legs and butt like a good wall sit. Although you’ll want to stand up, face contorted from pain, try to push a little longer because this exercise will do you well.

Mainly working the quads, glutes, hip flexors, hamstrings, and calves, wall sits take the pressure off your back and put it all on your bottom half — which is one of the reasons why it’s painful (and helpful). This static, or isometric, exercise builds strength in a different way than say a frog jump, but it can be just as worth it for your routine.

At-home full body shred workout

This workout will not only result in a surge of endorphins with its high-intensity efforts, but will also save you some serious coin, requiring only a chair to complete.

The workout is organised into five supersets (performing two exercises back to back), followed by a short rest. This form of training is quick and efficient – maximising results while minimising the impact on your busy lifestyle. Target muscle groups including your booty, arms and core, while the supersets ensure your heart rate is kept high for maximum fat burn.

Get it done

Perform your warm-up before moving onto superset 1. Once both exercises of the supersets have been completed, rest for 30 seconds. Then move on to superset 2, and so forth until all five supersets are complete.

»Rest for as long as you need at the end of the circuit, before moving onto the next round.

»For beginners, I recommend performing 2 rounds in total, intermediate 3 to 4 rounds, and for advanced 5 rounds.

Good luck!

Warm-up

This warm-up will prepare your body for the workout ahead, making it more efficient and safe.

How to rebuild your metabolic rate by reducing stress

Eating too little and exercising too much can result in disastrous consequences for your metabolism’s ability to process food. Here, Stephanie Osfield explores how you can rebuild your metabolic rate by reducing stress levels.

Training benefits may not necessarily require you being drenched in sweat with wobbling legs – at least not all the time. Intense, exhausting exercise routines, back-to-back gym workouts and hours of cardio can be detrimental to your body composition goals, according to hormone and nutrition expert Magdalena Wszelaki.

“I constantly hear from women who can’t lose any weight no matter how many squats, sprints and burpees, circuits or aerobics classes they do,” says Wszelaki. “These fitness conscious women complain that they don’t have great muscle tone and can’t shift their wobbly bits or cellulite even though they spend hours every week at the gym – jogging, pumping weights, sprinting on treadmills and in spin and pump classes.”

In desperation, women often increase their training from one hour to several, hoping that with excess will come results – only damaging their metabolism further. The common ‘carb-phobia’ means workouts are simultaneously under-fuelled, decreasing motivation as you feel depleted, lacking energy and display poor performance during your session.

Blame it all (or at least most of it) on cortisol. Mild, moderate and high-intensity exercise all raise your stress-hormone levels – and the more taxing the workout, the higher the cortisol release.

“Cortisol is also a stress hormone you release as part of your ‘fight or flight’ stress response,” says Wszelaki.

“In a healthy, well functioning body, that rise is only temporary. But if you have health, hormonal or stress issues, or if your cortisol is chronically elevated, then exercise can push your cortisol even higher.”

The upshot? You will find it very difficult to develop a lean physique, despite all your best efforts. In fact, too much exercise may end up contributing to a muffin top because excess cortisol encourages mid-section fat storage.

“Cortisol’s job is to pull blood sugars, fats and protein from where they are stored and get them into your bloodstream fast to give you energy to get through the emergency,” Wszelaki explains. “So cortisol also encourages you to store more fat, particularly unhealthy visceral fat, at your belly. If you are constantly stressed and you are doing lots of intense exercise, the double whammy of cortisol may actually be a major roadblock to becoming more lean, and building more muscle.”

To repair the damage:

Strike a pose: slow-moving forms of exercise such as a scenic walk, yoga and tai chi naturally counter stress hormones because they have calming effects on mind and body, which lower cortisol levels.

Avoid marathons: or back-to-back high-intensity workouts.

Engage in regular weight training: exercising with kettlebells, bar bells and handweights can help your body build more muscle.

Exercise smarter, not longer: “Just as you can hit a plateau with weight loss after weeks on a low kilojoule diet, the same adaptation effect can happen with exercise,” says Kate Pumpa, Associate Professor in Nutrition, Dietetics and Exercise Physiology at the University of Canberra. “As your fitness improves, your heart rate increases less during a workout so you utilise less energy and burn less kilojoules.”

How to lose your gut in 10 days

Belly fat can make your jeans feel extra snug, but really there’s something way worse about the stuff: When white fat expands in your abdomen nestling deep among your organs, it sets you up for some serious health trouble.

We know that this type of fat—called visceral fat—churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body’s production of insulin. The result: Besides obesity, you’re also looking at increased risks of type 2 diabetes and heart disease. No thanks. Check out these nine tips to finally rid your body of that excess stomach.

NEVER STOP MOVING

There’s one thing to like about visceral fat: It yields fairly easily to aerobic exercise. Running, biking, or swimming—basically anything that gets your heart rate up—wins over resistance training when it comes to getting rid of the stuff. A recent study from Duke University found that jogging the equivalent of 12 miles a week is enough to melt belly fat.

LOAD UP ON PROTEIN

You know that protein’s essential for a slimmer you. But here’s why protein really needs to play a prime roll on your plate: “Your body starts to produce more insulin as you age, since your muscle and fat cells aren’t responding to it properly,” explains Louis Aronne, M.D., director of the obesity clinic at Cornell University. Insulin promotes fat storage—especially around your belly—and a diet high in protein may protect you against insulin resistance, says Aronne. In one study, obese women who followed a diet for eight weeks that was roughly 30 perecent protein, 40 percent carbs, and 30 percent fat lost significantly more fat—including visceral pudge—than women who stuck to a plan that was 16 percent protein, 55 percent carbs, and 26 percent fat.

PILE ON POLYUNSATURATES

This just in: Saturated fat packs on more visceral fat than polyunsaturated ones, according to a recent Swedish study. When subjects ate 750 more calories daily for seven weeks—either in the form of palm oil (saturated) or sunflower oil (polyunsaturated)—the former gained more visceral fat while the latter gained more muscle mass and less body fat. Polyunsaturated fats can be found in nuts, seeds, and fish.

STOCK UP ON VINEGAR

Obese people who consumed a tablespoon or two of vinegar daily for eight weeks showed significant decreases in body fat—particularly visceral fat—according to a 2009 Japanese study. “One theory is that the acetic acid in the vinegar produces proteins that burn up fat,” explains Pamela Peeke, M.D., professor of medicine at the University of Maryland, author of Fight Fat After 40.

PRACTICE YOGA

Postmenopausal women who tried yoga for 16 weeks reported significant reductions in visceral fat in one 2012 study. If you’re just not that into downward dog, any sort of relaxation exercise (even simple deep breathing) can help. The key is to lower levels of the stress hormone cortisol, which is linked to belly fat.

DON’T OVERSLEEP ON THE WEEKENDS

Women who wake up and go to bed at the same time each evening have lower levels of body fat, according to a recent Brigham Young University study. Chaotic sleep habits cause your internal clock to go haywire, which in turn causes your body to secrete fat-storing hormones like cortisol.

Brain Healthy Foods – Spinach Can Help Improve Cognitive Fitness

Although kale and spinach are well known for helping to boost physical fitness, studies show they could also help improve cognitive fitness. 60 participants between the ages of 25 and 45 were recruited for the study, and the researchers discovered an important finding: Study participants who were middle-aged that had higher levels of the nutrient lutein had neural responses equivalent to that of younger participants. If you are looking for good brain healthy foods, green leafy veggies such as kale and spinach are a great source of lutein, as well as eggs and avocados.

Brain healthy foods; salad made from spinach with tangerine slices, peanuts and feta cheese

What Does Research Show?

Other research has been with older individuals after there’s already been cognitive decline. This study chose to look at young to middle-aged individuals to find out if there was a significant difference between individuals with lower and higher lutein levels.

People normally experience cognitive decline as they get older, but decline can start earlier in some people, with some differences even starting to be seen in the 30s. The researchers wanted to understand how cognition is impacted by diet throughout life. If an increase in lutein intake can help protect against cognitive decline, then people should be encouraged to eat more foods rich in lutein.

Lutein has to be obtained by way of diet as it’s not a nutrient that the body can make by itself. It accumulates in tissues of the brain, and also in the eye, allowing researchers to measure lutein levels without the use of invasive techniques.

Lutein was measured in the eyes of the participants by them responding to a flickering light while looking into a scope. Then, while the participants performed an attention testing task, neural activity in the brain was measured by making use of electrodes on the scalp.

Older individuals with higher lutein levels had a neuro-electrical signature looking much more like the younger participants in comparison to older participants with less lutein. It appears that lutein has some protective role, as the results suggest that individuals with more lutein were able to complete the task by using more cognitive resources.

Muscle Building – How Long Does It Take To Build Muscle?

There needs to be a reason for your muscles to get bigger, otherwise they just won’t grow. A quite obvious reason for your muscles to grow is for them to get stronger. But for muscles to get stronger, they need to be subjected to physical levels of stress. The muscles adjust to new levels of stress by getting stronger. Once your muscles start to get stronger, they will eventually adapt to these new strength levels by getting bigger.

Muscle Building; man and woman doing bicep curls

The higher the intensity levels, the more stress you place on your muscles. So, as you gradually add more intensity to your workout program, you add more stress to your muscles and they will continue to grow.

Muscle doesn’t start growing after doing just a few sets of bench presses at the gym. This is a gradual process that takes time and commitment. Once your muscles start to get stronger, you should start seeing some growth in about 2 weeks to a month after the initial strength increase. This is of course not exact and everyone is different, so for some it can be more and some less, and can depend on various factors.

These 5 factors can affect how long it takes to build muscle:
Years of Training
How long have you been training/working out. You will gain more muscle faster if you’re a beginner compared to someone who’s been working out for years.

Hormonal Profile
How much testosterone as well as other muscle building hormones in the body varies. Men also naturally build muscle more efficiently than women because they have larger reserves of testosterone with a greater capability of producing growth hormone. The female body responds just as quickly to exercise, but not with the same intensity as the male body. So women generally build muscle about 2-3 times slower in comparison to men.

Muscle Memory
If a person weighing 170lb then you decided to train for a marathon, you may lose a solid 20lb of muscle. So how long will it take you to gain back those 20lb of muscle back? Answer: Not long at all. Maybe only a 1-2 months, because your body has a mechanism for restoring the previous homeostasis, which is often referred to as “muscle memory”.

Supplements
Besides the harmful performance enhancing substances that can help you build muscle much faster, there are other less dangerous supplements that can help with muscle growth. Research shows that a blend of whey, soy and casein gives a prolonged supply of amino acids to the muscles, which makes it ideal for consumption post workout. The protein blend used in this research was comprised of 25% isolated whey protein, 25% isolated soy protein and 50% casein.[1] Whey, soy and casein proteins are assimilated at different rates in the course of digestion. Whey is known as a “fast” protein since it is quickly absorbed while casein, known as a “slow” protein, will take several hours to be digested. The capability of soy protein to provide amino acids is “intermediate,” which means levels in blood peak relatively later in comparison to whey, but its rate of digestion is much faster than casein. That’s why the effect of all 3 of these proteins blended seems to deliver the prolonged release of amino acid distribution to the muscles.The muscles do not recover in thirty minutes. It will take around 24 to 48 hours for the muscles to recover following resistance exercise. This research demonstrated that a protein blend provides amino acid delivery for as much as 5 hours, which means if a product or protein shake using these blends is consumed, the extended effect will provide essential amino acids for the muscles until the next meal.

Genetics

There is a concept of a genetic bell curve. To summarize, some men (and women) are naturally inclined to muscle building because of factors such as hormonal balance, or the thickness of their frames whereas others have trouble building much muscle no matter how hard they try. Most people of course by definition (roughly 68%) are genetically average.

The following two charts can help determine how long it takes to build muscle:

The McDonald Model

Fitness writer and bodybuilder nutrition coach Lyle McDonald developed the following equation for how long it takes to build muscle. The values in the chart apply to males, and it’s recommended that females halve these values.

Years of Consistent Training Potential Rate of Muscle Growth/Year
1 20-25 pounds (2 pounds/month)
2 10-12 pounds (1 pound/month)
3 5-6 pounds (0.5 pound/month)
4+ 2-3 pounds

The Alan Aragon Model

Exercise physiologist Alan Aragon developed the following equation:

Training Level
Rate of Muscle Gain
Beginner 1-1.5% total body weight/month
Intermediate 0.5-1% total body weight/month
Advanced 0.25-0.5% total body weight/month

The Beauty Benefits of Exercise

Working out not only helps your figure, but also improves your complexion. Learn the many benefits of exercise found in this article, including improvements on dull skin, acne, etc.

Benefits of Exercise; woman exercising outside, smiling

There are plenty of reasons to exercise. For some, it’s because you booked a beach vacation, while others are focused on staying healthy. No matter what your motivation is, we can all agree that the benefits of exercise are obvious. But there’s a stealthier payoff: healthy skin. Read on to learn more about the skin and beauty rewards that come from regularly working up a sweat.

Instant Glow

When you get your heart pumping from aerobic exercise, you’re supplying your skin with a nice dose of oxygenated blood, says Noëlle S. Sherber, M.D., a board-certified dermatologist based in Baltimore, Maryland. “It gives you that great post-workout glow.”

Wrinkle Reduction

Working out also helps maintain healthy levels of the stress-related hormone cortisol, Sherber says. “Elevated cortisol levels are linked to increased sebum production, which means more acne breakouts,” she says. Too much cortisol can also cause the collagen in the skin to break down, Sherber says, which can increase wrinkles and sagging. “Exercise actually supports the production of collagen,” says Amy Dixon, a Los Angeles–based exercise physiologist and celebrity trainer. “The boost in this protein helps to keep your skin firm, supple, and elastic.”

Acne Relief

Regular exercise boosts circulation. “It nourishes your skin, bringing more blood flow and oxygen to it,” says Mauro C. Romita, M.D., a board-certified plastic surgeon and founder of Ajune Center for Beauty Synergy in New York City. “This will help draw toxins out of the body.” Plus, all that sweating cleans out the pores of congested skin. “Working out corrects the hormonal imbalance that can cause adult acne,” Romita says.

To reap the beneficial skin effects of working out, a few extra steps are required, Sherber warns. “If you’re acne prone, make sure to keep gentle, fragrance-free cleansing wipes in your gym bag.” Be sure to cleanse your face and other areas that tend to break out immediately after exercising, she says. “For eczema, wear fabrics that wick perspiration away from the skin, since the wet-dry-wet-dry cycle will dry out your skin and provoke flare-ups,” Sherber says. And above all, avoid exercising with makeup on your face.

Healthier Hair

The improved blood flow helps keep your hair stronger and healthier, Dixon says. This blood, full of nutrients, stimulates the hair follicles and promotes growth. “Exercise is also a big stress reliever,” she says. “Lower stress means your hair is less likely to be brittle and, worse, fall out.” Even if you’re as stress free as a cucumber, Dixon recommends checking with your dermatologist about any hair loss to rule out other causes.

As for the best type of exercise for your skin, Dixon says it’s all good. “Every modality will improve circulation and reduce stress,” she says, “but it’s a wise move to mix up your workouts as often as possible.” Try adding 30 minutes of a few simple yoga postures or a brisk walk to your day three times a week, Dixon says, to see the beauty returns in your hair and skin.