Twenty pounds is a lot to lose in two short weeks, and losing that much weight that quickly is often not safe. Surgery and weight loss pills are among the options many people use to drop such a large amount of weight so quickly, but making changes to your diet and lifestyle can help with your weight loss goals and is a healthier long term option when done the right way. It is important to note that a diet that drops so much weight is highly unconventional, though, and you should talk over your plans with a doctor before continuing.Read More →
Staying fit and healthy doesn’t have to be difficult – even the tiniest changes can help
Everything is in place for your new fitness regime: you’ve dented your bank balance with a new gym kit, stocked up on Tupperware to make healthy lunches, and begrudingly thrown away your takeaway menus. Now what?
Revamping your lifestyle and losing weight to become healthier can seem like an almost impossible riddle that only a few people can crack.
But when the fitness jargon and meaningless weight-loss terminology are swept aside, it’s actually rather simple. Studies show that eating less and moving more are the keys to weight loss and fitness.
To remind us how small gestures can make a big difference to your well-being, high-profile fitness figures on Instagram have come together to give their 50 fat loss secrets for the launch of Aurora, a new free monthly women’s health magazine.
Here are ten of their best tips to help you stay motivated and improve your routine.Read More →
A quick Google search for the topic of program design for weight loss provides well over 2 million results. Needless to say, there is a lot of information, and sometimes misinformation, on the “best” ways to lose weight.
Known as the Law of Thermodynamics, weight loss is accomplished when the energy expended in a body is greater than the energy consumed. Simply put, if your clients eat less than they burn, they will lose weight. Simple, right?
With over two-thirds of the American population considered overweight or obese, fitness professionals are uniquely equipped with the tools to help create long-term change in our communities.
In order for your clients to achieve weight loss results, they have to create an energy deficit. The focus of this article will be the programming of resistance training. Assuming a structured nutritional and behavioral change approach is being implemented as well, the information provided here will assist in creating effective training programs focusing on weight loss.Read More →
If you want to lose 10 pounds (4.5 kg) in one week, then you need to follow an effective plan.
I’ve tested this plan on clients who were looking to lose weight fast before an event like a vacation or photo shoot, and it works wonders.
In fact, some of my clients who use this look like they’ve been on a three- or four-week diet after just one week.
Although it’s not a long-term fix, this can kick-start your weight loss journey and motivate you for more sustainable long-term changes.Read More →
No matter how small or dinky the space may be, every commercial, hotel, or apartment gym usually has a few treadmills and at least one stationary bike. Stationary bike workouts are no joke, so if you typically just walk right past that lone bike, you should consider giving it a chance next time.
“Stationary bikes are great for everyone of all fitness levels,” Jennifer Tallman, indoor cycling instructor at New York Sports Clubs, tells SELF. “Workouts on the bike build your cardiovascular endurance and strength in your legs, which translates to benefits off the bike, too.” Since biking is a relatively low-impact workout, these machines are helpful for those recovering from injuries—just be sure you get fitted properly to help avoid knee issues, and always check in with your doctor if you’re dealing with a specific injury. With very few bells and whistles, they’re also great for beginners or anyone looking to simply add some diversity to their fitness regimen.
If group workouts aren’t your jam, you don’t have to join a class at your gym, or book a spot in a SoulCycle or Flywheel class to log great stationary bike workouts. You can ride solo and kick your own butt on the machine, too. Since you can control the speed and resistance levels on the bike, you can decide how to challenge yourself—it’s completely customizable to your fitness level and goals.
Working out regularly is great for your body and mind, and is and should be a goal unto itself. But if you have another specific goal—like losing weight, or lowering body fat percentage, or building muscle—you’ll need to pair your workout routine with a strategic and healthy nutrition plan. For certain goals, like weight loss, that means creating a calorie deficit (burning more calories than you consume in a day), which requires making sure to eat quality calories and watching portion sizes.
For anyone who has a history of disordered eating, even if you’re in recovery, you should speak with a doctor before you pursue any weight-loss goal, including starting a new exercise routine. And even if you don’t have a history of disordered eating, it’s really important to have realistic expectations and make sure you’re pursuing weight loss or body composition changes in a healthy way. The truth is that weight loss, fat loss, muscle building, or other body composition goals are never just about one thing—in order to make changes, you need to look at your life and habits in a holistic way. And it can take a lot of time to see results. Many factors come into play—like getting good sleep, managing stress levels, genetics, health conditions, and the medicines you take. And your fitness routine itself has to be varied and include both cardio and strength training for real change to occur.
Whether you’re looking for a good low-impact workout to burn calories, are trying to develop a steady fitness routine, or simply need a new way to beat gym boredom, try these four trainer-recommended indoor cycling workouts.Read More →
Today obesity is indeed a serious issue and world over one in three kids are obese and overweight. American society is indeed a worried lot as more and more kids are becoming obese. Doctors are of the opinion that obesity is related to lifestyle and eating habits. Kids spend hours in front of TV and end up as couch potatoes. What better way to spend a weekend other than munching fried snacks, drinking soda and lazing around the house? This is the reason for overweight.
The only answer to over weight is exercise combined with strict diet. Any form of exercise is good. Be it swimming or jogging or walking or running; all are good for weight loss. After jogging for 4 kilometers daily if you can take a diet of fruits and fresh vegetables with low carb diet then it is ideal for weight reduction. A balanced diet can help in keeping body weight in check. Nutritious diet helps in maintaining the metabolism of the body and helps to maintain a sick free life. Instead of eating three square meals break it up into six small meals. That will help to keep the stomach from becoming acidic. Drink plenty of fluids like water.Read More →
You can’t sweat off a bad diet—but with these routines, you can try.
WHEN YOU’RE LOOKING to drop pounds, the basic formula is pretty simple: eat less and move more. But there are obviously ways you can optimize this formula.
When it comes to moving, “two types of workouts will burn more calories than the ‘traditional’ workout,” says Franklin Antoian, personal trainer and founder of iBodyFit.com. “Endurance-type workouts—think a marathoner or long-distance swimmer—burn a lot of calories, simply because it takes a lot of energy to work out for 2 hours or so.” The other type is a little easier on your schedule: short, high-intensity bouts, which burn calories both during and after, thanks to that metabolism-boosting effect known as the “afterburn.”
These 10 workouts—from Antoian and coach Lisa Reed, M.S., C.S.C.S., owner of Lisa Reed Fitness in the Washington, D.C. area—get your calorie burn up and your waist size down. Plus, they don’t require two hours—except for maybe the last one!
Before your session of choice, Reed recommends a simple dynamic warmup to get your muscles ready and help prevent injury.Read More →
Drinking plenty of water is one of the major tenets of weight loss. But just how much water is ‘plenty?’
Losing weight requires a consistent commitment to several lifestyle choices: Eat healthier, exercise more, get 6-8 hours of sleep a night, and drink lots of water. Not only will choosing water over caloric and sugary beverages save you calories, but water is also essential for sharp brain function, keeping your organs working properly, and exercise recovery — to name a few important reasons. And if you’re reaching for detox water, it can help boost your metabolism and flush out toxins.
But just hearing that you need to drink “lots” of water can be confusing. For some people that could be the standard eight 8-ounce glasses, but others could need a lot more (or perhaps less). We tapped dietitian Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios, to find out just exactly how much water you should be drinking for weight loss.Read More →
Not too long ago, I covered how to lose fat. The thing is, there’s a second important topic that always needs to be covered right along with it. And that is: how to lose fat WITHOUT losing muscle.
Wait… what?!?!?! Did I just imply that you can lose your pretty hard-earned lean muscle mass while only trying to lose your ugly body fat??? Yup, I sure did. It’s happened to me and countless others plenty of times, and it can definitely happen to you.
To understand why and how this is possible and (more importantly) how to prevent it from happening, you first need to understand an important fact…Read More →
How to lose weight? Oh come on! Every other person in the world seems to be on a quest for an answer to weight loss. Most people know that lifestyle changes can help them. But are we ready to accept these changes to lose weight? It requires great motivation to actually get there and get losing. Those who know the key might lack motivation, and there are those who are motivated and all charged up and looking out for a perfect plan to follow for weight loss. Tips that may work on man, may not work that well on a woman. So dear readers, if you are looking for an answer on “How to lose weight?” you will find your answer in this article.Read More →