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Japanese water therapy is the practice of drinking several glasses of room-temperature water first thing in the morning.

It also encourages strict eating windows of 15 minutes, with long breaks between meals and snacks.

While some people report that this habit has improved certain aspects of their health, many wonder whether its an effective tool for weight loss.

This article explains whether Japanese water therapy works for weight loss.

Few scientific studies have been conducted on Japanese water therapy specifically, and the weight loss evidence for similar patterns of water consumption is mixed.

That said, the hydration component of water therapy may aid weight loss.

Keep in mind that many other factors are at play, such as your overall diet quality and exercise levels.

Drinking more water may have a filling effect, as water takes up space in your stomach. In turn, it may prevent cravings and overeating that may otherwise contribute to unwanted weight gain (1).

One study found that adults with excess weight or obesity who drank 2.1 cups (500 mL) of water 30 minutes before a meal ate 13% less food than adults who didnt drink fluids before eating (2).

Another study in moderate-weight men produced similar results (3).

Whats more, one review found that drinking water significantly increases resting energy expenditure (REE) in adults. REE refers to the base number of calories your body burns while at rest (4).

Additionally, research shows that replacing sugar-sweetened beverages with water can reduce calorie intake that may otherwise promote weight gain (5, 6).

Lastly, its 15-minute eating windows and breaks between meals and snacks may further reduce calorie intake.

Yet, some studies have observed that hydration has no weight loss effects (7).

Some studies suggest that water therapys 15-minute eating windows may impair long-term weight loss because your gut doesnt have time to signal your brain that its full. As a result, you may eat too much, too quickly (8).

One study found that children who ate rapidly were three times likelier to develop excess weight than those who didnt (9).

Conversely, eating slowly is associated with a lower risk of excess weight (10).

Research further reveals that calorie restriction may result in initial weight loss but tends to increase levels of the hunger hormone ghrelin. This may be one reason why only 20% of people who lose weight keep it off long term (11, 12).

While adequate hydration may boost fullness and prevent overeating, research is lacking about the specific effects of Japanese water therapy on weight loss.

While water therapy originated in Japan, it has become popular around the world largely thanks to word of mouth.

There are two main components to how Japanese water therapy works.

First, proponents of water therapy drink four to five 6-ounce (180-mL) glasses of room-temperature water on an empty stomach every morning, 45 minutes before any food or drink. (At the beginning, consider starting with only 12 glasses and gradually increasing the amount.)

Then, you drink water throughout the day as you normally would, paying attention to your thirst cues.

Additionally, most advocates recommend only eating meals for 15 minutes at a time, with a break of at least 2 hours before you eat or drink anything else.

Although no restrictions limit what or how much you eat on water therapy, sustainable weight loss requires healthy eating choices not just hydration.

While you arent meant to follow water therapy for a set period, some people report benefits within a few weeks to months and continue to practice it as long as they experience results.

Supporters assert that water therapy helps clear your digestive system, improves gut health, prevents constipation, and lowers your risk of conditions like type 2 diabetes, cancer, and high blood pressure. However, no scientific evidence supports such claims.

Still, drinking enough water keeps you hydrated, which may promote optimal brain function, energy levels, and blood pressure, as well as prevent headaches, constipation, and kidney stones (13, 14, 15, 16).

Keep in mind that basic water needs vary by individual. While 8 cups (1.9 liters) per day is a common recommendation, scientific evidence behind this amount is lacking (17).

Still, water therapy may account for approximately half of your daily water needs if you follow these recommendations.

Japanese water therapy involves drinking room-temperature water in the morning and following a restricted eating timetable. No research backs its health claims, but proper hydration is beneficial.

While adequate hydration is beneficial for overall health, its possible to drink too much water.

Overhydration, also called water intoxication, occurs when you drink a large amount of water in a short period.

This can severely lower the sodium concentration in your bloodstream and lead to a dangerous condition called hyponatremia. In turn, this may cause nausea, vomiting, seizures, coma, and even death if untreated (18, 19).

While hyponatremia is rare among healthy people with normally functioning kidneys, its best to avoid drinking more than the maximum amount of water that healthy kidneys can filter about 4 cups (945 mL) per hour (20).

Although drinking the recommended 45 glasses of water in the morning is likely safe for most adults, it may be too much water for some people to comfortably and safely consume. Listen to your body and stop drinking water if you begin to feel uncomfortable.

If you drink more water than Japanese water therapy recommends over a short period, you run the risk of overhydration.

Japanese water therapy has been touted for its weight loss benefits, but theres inadequate scientific evidence to support this effect.

Still, adequate hydration may lead to positive effects on weight loss by helping you feel full and preventing overeating.

However, hydration is only one part of the weight loss puzzle, and Japanese water therapy may overly restrictive calorie intake which could lead to rapid food intake and weight gain.

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Water Therapy for Weight Loss Does It Work? - Healthline

Much like fashion trends, new fad diets rise and fall in popularity on a regular basis. Fad diets are temporary diets that promise rapid weight loss. Some common fad diets you may have heard about include intermittent fasting, the Atkins diet, ketogenic diet, Mediterranean diet, lemon detox diet, Beyoncs water (cayenne pepper and maple syrup) and weight loss pills (i.e. Hydroxycut). Fad diets come out frequently, and they are often promoted as the best and fastest approach to losing weight. However, once someone stops following the diet, the weight is usually quickly regained. The rapid weight gain from the unattainable fad diets can lead to negative psychological impacts, according to Readers Digest.

According to the Cleveland Clinic, many fad diets eliminate whole food groups that contain the necessary nutrients our body needs, leading to starvation. In addition, the majority of the weight you drop when you lose weight too quickly tends to be water weight, which can lead to dehydration. According to Readers Digest, other negative factors of losing weight too quickly on a fad diet include getting tired quickly and developing serious digestive problems, headaches and nausea.

There will always be a new and improved fad diet with a temporary fix. However, they are not sustainable. The best way to lose weight, according to the Mayo Clinic, is to have a calorie deficit. A calorie deficit means you are burning off more calories than you are consuming. Most dieticians and nutritionists recommend losing no more than two pounds per week. One pound of fat is equal to 3,500 calories. To calculate a weight loss averaging two pounds per week, take your 7,000 calories (two pounds per week), divide it by seven (days in a week), and come up with a deficit 1,000 calories a day. If you would want to lose one pound per week, youd want to reduce your calorie intake by 500 calories a day. It is important to consult with your healthcare provider before changing your calorie intake and starting an exercise plan. Your healthcare provider can give you an accurate plan that is based on personal factors such as activity level, body mass index (BMI), your basal metabolic rate (BMR) and your medical history.

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Learn about healthy ways of losing weight The Lion's Roar - The Lion's Roar Newspaper

A FIRST time mum who put on seven stone was shocked into slimming back into her size eight jeans - after seeing photos of herself at her son's christening.

Emma Forrester, 23, from Stafford, went from a size eight to a size 18 during her surprise pregnancy when she was just 20-years-old.

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NHS worker Emma, who gave birth to baby Finn in September 2017, had only been with her now fianc, Dominic Garner, 25, for three months when she fell pregnant.

Whilst Emma was pregnant, she would snack and binge on food during the day and managed to put on seven stone - which she struggled to shift for a year after Finn was born.

But when Emma was too ashamed to share photos of Finn's Christening with her family because of the way she looked, she was spurred into action.

Emma, who weighed 15 stone 9oz at her heaviest, is now back in size eight clothing and weighs just nine stone and is hoping to train to become a PT to help other first time mum's out there to shift their baby weight.

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Now, Emma is back in size eight clothing and is hoping to train to become a PT to help other first time mum's out there to shift their baby weight.

She said: "I used being pregnant as an excuse to eat and I constantly felt hungry - I would snack so much.

"With having a newborn, I was stuck in a rut and found myself sitting on the sofa all day snacking and bingeing on food.

"When I saw the pictures of me at my son's christening, I couldn't look at the photos or share them because I hated the way I looked and since then, I told myself that I wouldn't get back to that weight.

"I plucked up the courage to join a gym and when I first went, it was extremely daunting - I felt like people were looking at me so I would wear big hoodies to cover myself up.

"I didn't feel that big at the time but now I look back and think, woah I've come a long way.

"My mental health has improved so much and I feel so much healthier but I do have anxiety about being pregnant again in the future - I don't want to put it all back on".

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Emma, who had been working as a community house support worker, gave birth to her surprise baby Finn in September 2017 and had to completely change her lifestyle.

"Being a first-time mum, I was only 20 and my whole lifestyle changed.

"I was at home more - I used to be out all the time with my friends and going places.

"It did have a bad effect on me, I went through a bad stage with my mental health because I was doing the same thing every day and just waiting for my partner to come home".

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Despite Emma putting on seven stone during her pregnancy, it was Finn's christening that was the final straw for her to begin her weight loss journey.

"I started doing couch to 5K which really helped because I hadn't exercised for such a long time and it really eased me in.

"I haven't done any crash diets, I eat what I want but I just make sure I'm in a calories deficit which I track by using apps and fitness bands.

"My fiance really pushed me and encouraged us to start doing family exercises such as going for a bike ride or going for a long walk".

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Now, Emma is a healthy size eight and much happier with the way she looks and is hoping to help other first time mums who may be going through a similar thing.

"Dont be hard on yourself, it takes time. I have so many people ask how I did it but its taken me time.

"You have to be patient; a lot of people expect to lose so much weight so quickly.

"I still have down days now where Im bloated and I feel sluggish. For women, our hormones changed throughout the month.

"Stick at it and dont give up, if you have a bad day thats fine just treat the next day as a fresh start".

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We shared a diet experts five golden rules to boost weight loss in 2020.

And a mum sheds nine stone after lying about being pregnant because she was obese.

Read the original here:
Weight loss: Mum loses seven stone with NO dieting and she still has naughty snacks - The Sun

Weight Loss: Fasting is considered as one of the best ways to shed extra fat. Read on to know more.

Fasting means you have to stay clear from foods and drinks for a certain period of time. Several studies have proved that there are many health benefits of fasting such as better blood sugar control, low levels of inflammation, improved blood pressure , triglycerides and cholesterol levels. It also helps to prevent neurodegenerative disorders and increases growth hormone secretion. There may be a surge in popularity now, but it is a very old practice and plays a big role in many cultures and religions.

There different ways and types of fasting such as water fasting, juice fasting, partial fasting, calorie based, however, of late the most popular one is the intermittent fasting and it is touted as one of the best ways to lose weight. We asked Nutritionist and Lifestyle Educator Karishma Chawla to share more information about fasting. She also revealed how intermittent is one of the most preferred ones and several lesser-known things as well.

How effective is fasting for overall health and weight loss:

Karishma said, "The most popular form of fasting: Intermittent fasting is a fasting period from 12 -16 hours wherein only water is allowed. No tea, coffee or fruits as well. It could basically start once you finish dinner say at 9 pm at night counting up to the next 12 -16 hours. There are different kinds of intermittent fasting, where you play with hours, days and number of meals as well."

"Well, the concept behind intermittent fasting is it helps the with insulin efficacy which in turn helps with fat loss that works pretty well. One can also look at as a healing mechanism where not eating too frequently helps the blood flow to reach out places in the body where healing is required. Having said that I would still like to emphasize the concept of bio-individuality, where this kind of plan may work for one and not the other." She added, "The preferred fasting type is Intermittent fasting, provided it is executed smartly and based on the concept of bio-individuality."

Lesser know and important things to know about fasting:

She stated, "Detox practices such as juicing, fasting and detoxifying the body are elements of various ancient cultures and often rooted in spiritual times. During stress, the liver priorities its job to convert sugar into fuel to power the flight or fight response, so it doesnt have time to deal with toxins which may get pushed back into the bloodstream."

"Fasting or juice fast gives a body a good break from digestion, but prolonged fasting may actually hinder the detox process of the body. Also, extreme detox diets can increase the toxin release due to the rapid release of the fat burn which may be difficult for the body to handle. Such diets may also include cortisol, inflammation and psychological distress. Hence, it is imperative to eat a balanced diet, eat clean to enhance gut health (this itself helps the body detoxify) and then get on fasting versions to ensure the right kind of fat loss."

Fasting tips especially the beginners by Karishma:

Keep a vision board to keep yourself motivated( fasting can be overwhelming)

Break the fast with some lean protein and ensure at least 3 servings a day. Helps to manage cravings.

Go gradual on the fasting versions.

Be on a balanced meal pattern, rather than eating anything and everything.

Be mindful about not to overdo the carbs.

Take all the vitamins and supplements required.

Bottom line

Yes, there are several health benefits associated with fasting, however, it may not be right for everyone. Especially if you suffer from diabetes or low blood sugar, have a serious medical condition or have blood pressure issues. Even women who are pregnant and breastfeeding should avoid the same. It is mostly a no-no for people with eating disorders, underweight and older adults.

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Excerpt from:
Weight Loss: How effective fasting is and what are the tips to follow? - PINKVILLA

Of course, while plant foods like beans and nuts contain protein, they dont have as much per calorie as meat, which can make it more difficult to eat enough while keeping your calories down, write Rodgers and Wolf. For example, to get 30 grams of protein, you need to eat 137 calories of fish or 640 calories of beans.

Wolf and Rodgers were drawn to the benefits of meat after suffering from health issues. Two decades ago, Wolf suffered from ulcerative colitis, or irritation of the bowels, while following a vegan diet. Im about 175lbs (12st 7lbs), but then I was so bad that I was down to 130lbs (9 st 4lbs) from malabsorption issues. My hair was falling out and my nails were split, he recalls. He repaired his health with a diet of whole, unprocessed foods including meat.

Rodgers also suffered from digestive issues. After a diagnosis of coeliac disease, she began eating lots of gluten-free packaged foods. This did not make her feel well: I had to constantly eat every hour or two, or else I would be sweating and have tunnel vision, she says. After changing to a diet of whatever meat and vegetables I have in the house, her hunger levels have stabilised and she is no longer obsessing over food.

They are now passionate about warning people of the horrors of the modern industrial food system, which is damaging our health and environment. Over half of calories in British diets are now from ultra-processed foods such as breakfast cereal, sweetened yoghurt and crisps. Young people eat even more of it, with children getting three-quarters of their calories from these foods, and teens getting 82.9 percent.

Ultra-processed food isnt as nutrient-dense as whole foods like meat, eggs, and vegetables. Furthermore, ultra-processed food is easy to overeat: It tastes really good because its been engineered to bypass the neuro-regulation of appetite, says Wolf.

Somewhat surprisingly, Wolf and Rodgers acknowledge that turning vegan can, in fact, be good for the health of some people, if it encourages them to stop eating processed food. By simply cutting out nutrient-poor, ultra-processed foods that stimulate us to overeat, people will naturally lose weight, they write.

Read the original here:
Why eating meat is good for your health... and the planet - Telegraph.co.uk

Of all the celebrity diets out there, The Dubrow Diet is a rather interesting one a joint venture with ex-Real Housewives star Heather Dubrow and her plastic surgeon husband and star of reality series Botched, the pair swear that this is the dietary approach that keeps them both looking at their TV best.

But are its claims backed by science? And is it a good option for those looking to lose weight healthily? Here's what you need to know about the cult diet.

READ MORE: The Sirtfood diet: The program behind Adele's staggering weight loss

Claiming to help reduce the signs of ageing, support blood glucose control and boost energy levels, the Dubrow diet with its relative strictness is a diet in every sense of the word, and like all diets, outcome and in particular long-term outcome is going to be highly dependent on being able to follow this strict regime for a significant amount of time.

The Dubrow diet basically combines two popular diets of our time, fasting with a low carbohydrate bent. Specifically, the plan follows three phases: 'Red Carpet Ready', 'Summer is Coming' and finally, 'Look Hot While Living Like a Human' (yes seriously).

Red Carpet Ready is all about fasting for 16 hours of the day, similar to that described in the 16:8 diet. It is suggested that this phase last for 2-5 days to help dieters become reacquainted with their natural hunger signals after extended periods without eating.

READ MORE: Which diet is best for you? Keto, Paleo, CSIRO, fasting, VLCD

Your diet within the eight hour eating period should be largely made up of lean proteins, non-starchy vegetables, healthy fats, dairy, nuts and seeds with minimal carbohydrates. This low-carb approach will deplete glycogen stores in the muscle, resulting in relatively quick water weight losses on the scales.

Once this phase is complete you move to 'Summer is Coming', where you stay until you reach the goal weight you have set for yourself. Fasting 12-16 hours each day is still encouraged, before a prescriptive eating regime of mostly protein, good fats and vegetables is introduced, along with a single serve of carbs and 1-2 pieces of fruit. Here, carbohydrates remain relatively low at roughly 50g-80g in total each day.

Once you've reached your ideal weight, the final phase, 'Look Hot While Living Like a Human' kicks in. Here, you only need to fast for 16 hours twice each week, and then 12 hours for the other days. Occasionally cheat meals are permitted.

Despite the flashy descriptions and clear phases, the Dubrow diet offers nothing groundbreaking.

Low-carb diets have been utilised to induce quick weight loss for many years, and fasting continues to gain popularity for its relative ease and hormonal benefits. The issue with low carbohydrate diets for many is that while they may work initially, or for the first 5-10kg weight loss, for the average person who enjoys grains, bread, fruit and eating out, they are difficult to sustain long term, and in more cases than not, weight is regained once their rigidity is loosened.

READ MORE: 5 signs you may benefit from fasting

The other risk is for those with glucose regulation issues as commonly experienced in insulin resistance and PCOS whilst low-carb diets work initially, over time they tend to stop working completely, and once you start eating carbohydrates again you often rapidly regain the weight lost. For this reason if you have underlying glucose regulation issues, always consult an Accredited Practicing Dietitian before starting a relatively extreme diet.

As far as diets go, you can do a lot better than what the Dubrow diet offers. It's extremely strict, focuses largely on a low-carb approach, and will be challenging to sustain in real life.

If your energy demands are high you will likely struggle to maintain your energy levels on this diet, and its overly restrictive nature will only fuel the diet cycle for those who are vulnerable to it.

It may work in Hollywood but for the average person, there are much better diet options out there, with evidence to support their use.

Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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The Dubrow diet: What you should know about the cult weight loss program invented by reality TV stars - 9Coach

With so many different diets available to try, it can be challenging to know which one might best suit you and your personal health goals.

Intermittent fasting can be a great way of burning fat and losing weight for some people. Numerous studies show that it has powerful brain and body benefits.

What is Intermittent Fasting?Intermittent fasting is a specific eating pattern in which you cycle between periods of eating and fasting. You typically choose a window of when you will be eating, and ensure that you only consume food during these hours. There are a few different types of intermittent fasting that each revolve around this main concept, but work around slightly different timeframes or fasting windows. The most popular form of intermittent fasting is the 16:8, which involves eating only during an 8-hour window and fasting for the remaining 16 hours. For example, you may choose to start eating at 12pm until 8pm and then fast during the morning and overnight.

Here are some scientifically-proven health benefits of intermittent fasting.

It helps regulate blood sugar and hormone levelsYour bloods insulin levels drop, causing your body to burn fat, and the blood level of the growth hormone may increase, helping to support fat loss and muscle gain.

It Can Help With Weight and Fat LossIntermittent fasting is known for helping people lose weight and burn body fat. It increases your metabolic rate by 3.6-14%, which helps you burn more calories. This, along with the decreased amount of time spent eating, your calorie intake is already likely to be reduced when fasting, leaving you in a deficit, which is one of the main ways of losing weight.

It May Improve Heart HealthIntermittent fasting has been proven to improve many different health risks, such as blood pressure, cholesterol levels, blood triglycerides, and blood sugar levels. It can help prevent you from developing diabetes, but it can also be hugely beneficial for heart health.

Here is the original post:
The Benefits of Intermittent Fasting - YouBeauty

Visceral fat, as opposed to subcutaneous fat, lies deep inside the body and is a type of fat many leading health experts stress about how dangerous it is due to its proximity to vital organs making it potentially life-threatening. Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. Fortunately, there is a way to blast this kind of fat away.

What is high intensity interval training (HIIT)?

Active Health explained: HIIT is a form of cardio exercise done in short, intense bursts that aims to maximise athletic performance under conditions where the muscles are deprived of oxygen.

HIIT is a great form of exercise to include in your workout routine if you are seeking to build strength and muscle endurance or trying to lose weight.

The intensity of the exercise leads to an increased rate of fat oxidation as well as excess post-exercise oxygen consumption, which occurs when your body recovers from its oxygen-deprived state during HIIT.

During this stage, adipose tissue is broken down and converted into fuel.

The calorie burn continues long after a HIIT workout thanks in part to the post-exercise oxygen consumption (EPOC).

EPOC is a phenomenon which occurs as the body returns to a normal metabolic rate following a workout.

To create an EPOC, the body pulls in more oxygen than it usually would while in rest.

To process the excess oxygen, the body needs to burn more calories, even when youve stopped working out.

In a study with the National Library of Medicine, the effects of high-intensity interval training on total, abdominal and visceral fat mass was investigated.

The study noted: High-intensity interval training (HIIT) is promoted as a time-efficient strategy to improve body composition.

The aim of this meta-analysis was to assess the efficacy of HIIT in reducing visceral fat mass in normal-weight and overweight/obese adults.

Electronic databases were searched to identify all related articles on HIIT and fat mass.

The study determined that HIIT is a time-efficient strategy to decrease fat-mass deposits including those of visceral fat mass.

Read more from the original source:
How to lose visceral fat: One of the best exercises to help burn belly fat - Express

The body needs carbohydrates to properly function. But it is important to maintain the macronutrients healthy levels since too much also has negative effects that could ruin your diet and contribute to health problems.

Carbs help fuel working muscles, support brain function and promote better mood and memory, among other benefits. But experts warned eating too many carb-heavy favorites, like bread, pasta, cereal and rice, have also been linked to increased risk of heart disease, obesity and insulin resistance.

That is why having the right amount is important to prevent carbs from doing more harm than good. Personal carbohydrate needs depend on age, activity level and metabolism.

Despite the difference in the amounts each person would need, everyone should get the same quality of carbs. People should focus on slow-digesting carbs, such as 100 percent whole wheat bread, steel-cut oats, lentils, beans and whole fruits and vegetables.

"The Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calories," Erin Palinski-Wade, a New Jersey-based registered dietitian and certified diabetes expert, told Eat This, Not That!. "Based on a 2,000 calorie diet, that's 225 to 325 grams of carbohydrates per day."

It can be tricky to determine the right amount of carbs for you. But there are simple ways to know when you are eating too much, which should guide you to a healthier diet and to avoid the harmful effects of carbs.

Signs Of High Carb Intake

Weight Gain or Slow Weight Loss

Some people struggle to lose weight despite their efforts to stay physically active and to eat healthy foods. That may be because of the presence of extra carbs in their meals.

Eating too many simple carbs can give you more calories. They also provide more simple sugars compared to complex carbohydrates.

"Research has found that diets high in added sugars are linked with wider waistlines and increased levels of visceral fat (a.k.a. belly fat), the dangerous fat that can increase insulin resistance and the risk for type 2 diabetes," Palinski-Wade said.

Frequent Skin Problems

One study showed that high glycemic diets, including those high in refined carbs, could contribute to recurrent skin breakouts. Another research found that the people who consume more added sugar, dairy and saturated fat are more likely to experience moderate to severe acne.

Cavities

A 2016 review of studies and data from the World Health Organization (WHO) showed a clear link between high consumption of sugar and more cavities. Simple carbs share the same effect with sugar.

The macronutrients, especially those from starchy sources, can feed the cavity-causing bacteria found in the mouth.

Lower Energy Levels

The American Heart Association reported that when the body releases glucose into the bloodstream in a quick, large dose after it digests simple carbs. That leads to a burst of energy but not for long.The next stage of the process can be sugar crash, which makes you feel less energized than you were before the meal.

"Having too many fast-digested carbs at one meal can put your blood sugar on a roller coaster ride," Palinski-Wade said. "If you feel sluggish and tired after a meal, it may be that you consumed too many carbsespecially the fast-digesting ones."

Experts warned eating too many carb-heavy favorites, like bread, pasta, cereal and rice, have also been linked to increased risk of heart disease, obesity and insulin resistance. Pixabay

See the article here:
How To Tell If Youve Been Eating Too Many Carbs - Medical Daily

Round by round, punch by punch, this 30 minute workout is making champions out of members.

"The atmosphere is super pumped up, you never leave disappointed and you always leave feeling like you got a killer nine round workout," said 9Round member Selena Banderas. "The trainers are awesome, they are always here and motivating you, to push you to be better, they just want to see you make progress."

And with most workouts it's a love, hate, love relationship.

"I can tell you the one I hate most, let's start with that. I hate the jump rope and the one I like the most is the free hanging bag. I can't do it very well but I really love it."

And there are some who have mastered the skill. All fitness levels are welcome.

Each of the nine rounds is three minutes, consisting of high intensity interval workouts.

"We try to make it as fun as possible, kickboxing themed may sound intimidating at first but about 90% of people who sign up have no experience kickboxing," said 9Round area director Chris Rush.

Just like live boxing, there is a bell between each round. The workouts are designed to get the heart rate going, burn fat, calories, tone you up and ultimately help you lose weight and inches

"You come in, do your 30 minutes and leave a sweaty mess," said Banderas.

"They do a great job with all of the cleaning so you feel safe. Come in, work out and leave looking like this, all sweaty," added 9Round member Gina Antonio.

Despite the sweat, the nine rounds of punching and jumping seems to be a knockout.

"You see a lot of progress in a short period of time. My endurance is better, the two and a half minutes go by so fast and learning new techniques every single day, I feel myself getting stronger every single day."

Although there is no actual sparring, you do get to work one on one with a trainer during a round or two.

"Nobody has time to spend an hour and a half in the gym everyday. Our philosophy is you are in and out in 30 minutes and you are burning 300 - 600 calories and you are doing a full body workout," Rush said.

After a good workout, you get to ring the bell.

There is a 9Round in Papillion and several other locations in Omaha. And your first workout is free.

Excerpt from:
Punching your way to fitness one round at a time - KMTV - 3 News Now

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