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One of the only encouraging parts of postponing my May 2020 wedding due to the coronavirus outbreak has been one simple realization: Im not alone. Thanks to the internet, Ive managed to find scores of other couples who are postponing their big day because of COVID-19 too. Together weve commiserated, compared backup plans, and tried to find the silver lining over direct messages or Instagram comments. Its been something thats brought me a great deal of comfort in a time that has been filled with sadness, chaos, and disappointment. But its also brought me various versions of one recurring idea: At least theres more time to reach my goal weight.

Ironically, I spent our one-and-a-half-year-long engagement in an active, daily battle to not diet for our wedding. After a decade of yo-yo dieting and obsessive exercise habits, I was ready for a lifestyle that was healthy and, for once, actually sustainable. This meant no more crash diets, no more starving myself, no more apps that told me how I should feel about myself based on the numerical amount of calories or carbs I had consumed in a single day. I was exhausted by all of it, and I knew that if I could stay balanced and confident through the wedding-planning process without telling myself daily that I had to be smaller, then it would be a victory. I told myself that it would set the tone for the rest of my life. If I could ignore the targeted ads for sweating for the wedding programs and detox shakes and bridal bootcamps and achieving the right body for my dream dress, then I could probably ignore that stuff forever. I knew Id be happier and healthier for it.

This is all way easier said than done.

As our wedding date got closer, the weight-loss-obsessed parts of my brain started to become harder to ignore. When I tried my dress on six months before the wedding and it was too tight, I quickly spiraled to the same dark places I had been so many times before. These were the places that told me that skipping meals was okay. That going to bed just feeling just a little hungry was success. That maybe it would be just fine if I made myself throw up a time or two. I found myself visiting Reddit pages where people would write about how their latest fast was going, devouring comments about how many hours, days, weeks, it had been since people had eaten solid food.

My body was a before, but wedding dresses were only for afters.

Id lie in bed at night long after my fianc had fallen asleep and scroll through before-and-after weight-loss photos, searching for bodies with similar proportions to mine. I would note the amount of time it took them to become smaller, gauging it against how much time I had until the wedding. At the time it felt like I was looking for inspiration, but looking back I think I just wanted to confirm what all those targeted ads had already told me: My body was a before, but wedding dresses were only for afters.

Part of me was angry that I had let so much time pass without trying to lose weight, and part of me was angry that I cared at all. I had spent a year successfully pushing away all these thoughts, yet here I was againwith the same thoughts of self-hatred and shame that had existed in my brain in high school and college. The same ugly thoughts that Id had when I was a size 10 and a size 14: If I was smaller, this would be better. I had been 50 pounds lighter and telling myself the same thingthat a big family vacation would be more special if I were thinner. That my first day of college would be more thrilling if I had done more sit-ups. That a first date would go better if I had stuck with a diet. My actual, physical size had never really altered that specific thought at all.

Read the original here:
I Refuse to Let My Wedding Be a Weight-Loss Goal - Glamour

With sedentary lifestyles and self-isolation the new norm, it's more important than ever to take care of your health with regular exercise. If you're cooped up at home and missing the gym, perhaps you've considered going for a run.

Running 5 kilometers (or 3.1 miles) every day can improve your endurance and may even help you lose weight, but "no days off" isn't the best mantra for everyone.

Image Credit: LIVESTRONG.com Creative

"Regular aerobic exercise is extra beneficial right now with the current situation, as it can help manage stress, anxiety, depression and improve sleep quality," exercise physiologist Biara Webster tells LIVESTRONG.com.

Some people are taking that regularity extra seriously, committing to running daily or even running a 5K every day. With a quick search online, you'll find different 5K running challenges, such as the Run 5, Donate 5, Nominate 5 Instagram challenge raising money to fight COVID-19, or fitness influencers documenting their own experiences running daily 5Ks.

The consensus is clear: Running is beneficial for your health. But how much is too much? What actually happens to your body when you run 5 kilometers (or 3.1 miles) day after day? Here's what to expect.

By running a 5K every day, you're likely to see improvements in your muscle endurance and potentially in the size of the primary muscles used while running, like your quads, hamstrings, glutes, hip flexors and calves.

While there is limited research on what happens to the muscles after running 3.1 miles seven days a week, an April 2014 study in Exercise Sports Science Review got close. Researchers set out to challenge the dogma that cardio doesn't help with muscle growth.

They compared the results of 12-week aerobic and resistance training plans in a small group of older adults and concluded that both workout routines led to similar muscle growth. In fact, the evidence was strong enough for the researchers to recommend cardio as an effective countermeasure for muscle loss due to age.

However, if your goal is building muscle size, called hypertrophy, you'll need to incorporate strength training, too. In a February 2019 analysis in Sports Medicine, researchers reviewed the current evidence on the differences in muscle growth from aerobic and anaerobic forms of exercise. As expected, anaerobic forms of exercise, like weight lifting, promoted more muscle growth than cardio workouts.

There is a common perception that running increases your risk of joint issues, such as osteoarthritis, more so than walking and other lower-impact forms of exercise, especially when running long distances or without enough days off.

While running a 5K every day isn't necessarily directly beneficial for your joints, some research shows runners have a lower risk of joint issues.

In a July 2013 study in Medicine and Science in Sports and Exercise, researchers found that 4.75 percent of walkers but just 2.68 percent of runners reported osteoarthritis over a six- to seven-year period. Just under 1 percent, 0.8, of walkers had hip replacements, while 0.35 of runners did, possibly because the runners had lower average body weights, and lower body weight puts less stress on the joints.

While a daily 5K challenge could cause problems with your joints especially if you're carrying a little extra weight and you're new to running, according to a May 2013 study in the Orthopaedic Journal of Sports Medicine you shouldn't avoid it solely in fear of joint issues. Just be aware of your fitness level and start slowly.

"To decrease the risk of injuries to newbies, I would advise running every second day, alternating your program with strength training, especially of the core and legs if running is your goal, and/or alternative cardiovascular exercises, like swimming or cycling," Webster says.

Cardio exercise, including running, is particularly effective at improving your, well, cardiovascular fitness. Cardiovascular fitness refers to your body's ability to take in and utilize oxygen while exercising; it's the result of your lungs, muscles, heart and blood working in sync.

The more cardio you do, and the longer you do it, the more your cardiovascular fitness will improve, according to June 2015 study in the Journal of the American Heart Association.

"Daily running will definitely increase your fitness by increasing the strength of your heart, the amount of oxygen your lungs can take in and the time your muscles can continue the consistent contractions," Webster says. "Although, if you are already running daily and not challenging yourself through intensity or duration, it's more likely to have a maintenance effect."

In other words, if you're already running regularly at a steady pace over similar distances, daily 5Ks will help you maintain your current level of fitness. But if you haven't been running, "theoretically you would expect significant improvements in your cardio," she says. "The only way for the body to improve is to be challenged appropriately."

If you run a 5K every day, there's a good chance you'll lose weight. Increasing running distance by 5 kilometers was associated with weight loss in both men and women in an April 2013 study in Medicine and Science in Sports and Exercise. And doing cardio five days a week for 10 months helped people lose weight even when they had no strict restrictions on their diet, according to a September 2013 study in Obesity.

That's likely because of a fundamental truth of weight loss: When you burn more calories than you take in, you start to shed extra pounds. By running a 5K every day, you will increase the number of calories you burn and therefore increase the likelihood that you will lose weight if you're also making smart choices in the kitchen.

The amount of calories you burn running 3.1 miles depends on several factors, such as your age, weight, conditioning, whether you're on a treadmill and, of course, how fast you're running.

The American Council on Exercise's Physical Activity Calorie Counter estimates that a 150-pound person running at 5 miles per hour will burn around 360 calories over 5 kilometers. Burning 360 calories every day can certainly help you lose weight. However, if you're overeating, you may not see noticeable results.

Running a 5K every day might have positive effects on your mood and mental health. Getting more physical activity appears to protect against developing depression, with any activity being better than none, according to a January 2019 study in the Journal of the American Medical Association.

Just 15 minutes of an intense, heart-pumping activity such as fast-paced running or an hour of more steady-state cardio like jogging was linked with a lower risk of depression in the study. While depression is a complicated condition and has no simple cure, running a daily 5K is definitely a form of exercise that could help improve your overall mood and mental wellbeing.

Daily 5Ks might even help you sleep better. Regular exercise (including running) was found to improve sleep quality in 29 out of 34 studies analyzed in a 2014 review in the American Journal of Lifestyle Medicine.

Just make sure to leave plenty of time to cool down before hitting the hay. A tough running workout within an hour of bedtime has been shown to affect your sleep quality and your ability to fall asleep, according to a February 2019 review in Sports Medicine.

Running a 5K every day can be a great way to improve your cardiovascular health, strengthen and maintain your muscles and keep yourself sane while you're stuck at home, as long as you're not brand-new to running. Plus, when paired with a healthy diet, it may even help you lose weight.

But for new runners, a daily 5K is a big goal. Take your time building toward that achievement. If you're completely new, start with a mix of running and walking. Then, gradually up your running mileage.

Maybe you start with just 1 kilometer (0.62 miles). Over time, build up to running 5 kilometers relatively comfortably. Then, try a 5K twice a week, then three times a week, until you are able to run a 5K every day.

Remember to listen to your body, too. Weight-loss plateaus, fatigue, stress and trouble sleeping could all be signs you need a rest day or that you should at least make tomorrow's 5K a little less intense.

Read more stories to help you navigate the novel coronavirus pandemic:

See the article here:
What Happens When You Run a 5K Every Day - LIVESTRONG.COM

The keto diet, a low carb and high fat eating plan, claims to help people lose weight quickly and stabilise energy levels by putting the body into a state of ketosis.

However, to go into and stay in ketosis most of us need to eat fewer than 20 net grams of carbs daily. Meaning that most heathy snacks are too high in carbohydrates to be keto-friendly. So what should you eat between low carb meals to keep fuller for longer? What counts as a keto snack?

We spoke to Jessica Shand, accredited nutritionist and founder of Eat, Nourish and Glow, about the best keto snacks.

If you're looking for something super easy that you can eat on the go, try snacking on a couple of boiled eggs. Eggs are full of good fats, protein and vitamin B. Plus, if you want to up the fat content add in some avocado. Delish!

Nuts are packed full of (keto-diet friendly) nutrients and healthy fats and make the perfect keto snack to support and stabilise blood sugar levels. Nut butters are a great slow release snack and taste good with raw vegetable sticks like carrot, peppers and celery. Just make sure you opt for a nut butter without added ingredients or sugars.

An easy and delicious keto snack option, olives provide a good source of healthy fats as well as fibre, vitamin E and the feta is great for added fat content to keep you going for longer!

These are great to keep in the fridge or make in batches to store in the freezer and snack on when you need a protein boost. To make these egg muffins, whisk a few eggs (depending on how many you want to make) in a bowl and season with salt, pepper, chilli flakes and chopped mushrooms, tomatoes and grated cheese. Pop them in little cups or a cupcake tray and bake in the oven for 15 mins.

Chopped sweet vine tomatoes with mozzarella cheese, fresh basil leaves and a drizzle of extra virgin olive oil for an extra dose of good fats!

These are ideal to grab when you need a boost between meals! Can be kept in the fridge for up to seven days, so make then in batches to snack on throughout the week. To make simply blitz the following ingredients in a mini food processor; dates, ground almonds, nut butter, desiccated coconut, chia seeds and coconut oil. Theyre undeniably delicious!

Craving something sweet? Small amounts of berries (blackberries and raspberries are best) can be eaten while remaining in ketosis. You can also add some heavy whipped cream or coconut yoghurt to up the fat, just make sure it is low carb.

Last updated: 14-05-2020

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7 best keto snack ideas: what to eat on a low-carb diet - Netdoctor

Pregnancy not only brings additional love to the family but also brings along some extra pounds (Shutterstock)

If nobody has ever told you, pregnancy not only brings additional love to the family but also brings along some extra pounds.

ALSO READ: Harness the natural benefits of flaxseed

During pregnancy, you'll realize that you are eating a lot more than you did pre-pregnancy, finding yourself getting hungrier more often during the pregnancy. This is because there's someone feeding right from you.

Once you deliver, you'll be left to handle a flabby stomach. When nursing, you'll continue eating more. For nearly three months, the baby weight will be consistent, and actually, it may increase.

However, once you begin weaning your child, you may begin considering getting back in shape. There's no pressure though, but here are some steps you can try:

Count your calories

If you are used to eating food 'carelessly' without checking on your calories, it may be high time you did.

Checking on your calories should be a priority when you are trying to shed off some baby fat. This consciousness will allow you to decide how fast you can shed off.

However, you should know that this doesn't happen overnight.

ALSO READ: Why you should deep squat more often

Consider breastfeeding

Although you may actually gain weight in the first three months post-pregnancy, exclusive breastfeeding is considered a way to help you cut down. It consumes energy to make you lose some weight.

Eat lots of fibre foods

Fibre foods are a great way to check your weight. Soluble fibre is important in making you fuller and hence making you eat less.

You'll end up with a good regulation of your eating habits.

All these work well in reducing your baby fat.Once you deliver, you are left with a flabby stomach (Shutterstock)

Avoid crash dieting

ALSO READ: Free emergency transport for expectant women during curfew hours

Crash dieting is used by many women to lose weight fast.

It may involve hard dieting and fasting. You should know that you still need enough nutrients so as to heal post birth and also breastfeed.

For More of This Stories Subscribe to the Standard Epaper to get a copy of Eve Woman in the Standard

Crash dieting may give you worse results than you actually intended. Maintain a balanced diet at all times.

Avoid processed foods

Sausages, cheeses and more processed foods are tasty and melt in your mouth, but won't be doing you any good in your advent of losing weight.

Processed foods contain nitrates which may be harmful to you and have high cholesterol levels too.

You're more likely to get diabetes post-partum if your diet is filled with these.

Keep processed sugars away

Are you a sweet tooth? It's tempting for everyone.

Processed sugars not only affect your teeth but also your diet. Their high rate of calories will only increase your weight.

By exercising, drinking a lot of water and sleeping well, you'll be pacing yourself for a good weight loss regime. Remember, consistency is everything here.

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The views and opinions expressed here are those of the author and do not necessarily reflect the official policy or position of Evewoman.co.ke

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Healthiest ways to manage weight post-pregnancy - The Standard

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When we traipse around the house or step out for a stroll, most of us don't think twice about putting one foot in front of the other. For many people, it's a given to take the ability to walk (and to walk well) for granted. That is, until something goes wrong. Then we develop a newfound appreciation for our former ambulatory prowess.

Your walking style can reflect a host of physical, physiological, neurological, and even psychological influences and problems. "Your gait reveals a lot," says Jessica B. Schwartz, a doctor of physical therapy and a spokesperson for the American Physical Therapy Association. "I see health issues manifested not only in my patients' steps, but among the general public when I see people walking in a mall or airport," says Dr. Schwartz, who is also a physical therapist at Physical Therapy to Go based in New York City.

So, wonder what your walking style can reveal about your health? We spoke with medical experts who share how certain walking styles can shed light on specific health conditions. (Also, here are the health benefits and risk of walking barefoot.)

Favoring one leg when bearing the weight and impact of each step suggests that a joint injury is present. This can come from structural problems like a muscle strain, sprained ligaments, a torn meniscus, or other damaged joint structures, arthritis, leg length differences, or foot problems. And it can get worse because an off-balance stride affects other body parts, too.

"The body is amazing at creating compensation mechanisms for ailments of the lower extremity," says Henry C. Hilario, a physician specializing in foot and ankle surgery at The Orthopaedic Clinic in the Willis-Knighton Health System in Shreveport, Louisiana. "Some patients may have always had one leg that is shorter but might only notice it later in life as their body's compensation over time, eventually wears joints out faster and contributes to back-, hip-, knee- and foot pain. The foot and ankle also compensate for being flatfooted or having a high instep which can then lead arthritis later in life."

If pain in your lower extremities becomes chronic and actually alters your gait, it's important to get help. "The causes of limping can be evaluated and treated by a skilled physical therapist," adds Dr. Schwartz. You can find a physical therapist here.

"Age can be tied to how fast or slow a person's walks," says Dr. Hilario. Lower body muscles like the glutes, tend to weaken with age, according to a 2017 study published in BMC Geriatrics. Also, the fast-twitch muscle fibers in the lower body can decline, suggests a 2013 study in Experimental Gerontology. Together, these two things may result ina loss of power and, therefore, slower walking.

"Someone with obesity or pain from joint injuries or osteoarthritis tends to walk slower as well," adds Dr. Schwartz. "With obesity, a person may have a wider stance and spend a longer time in each phase of the stepping motion since transferring the excess body weight quickly can be more difficult, especially if a person is out of shape."

Of course, walking, along with a nutrient-rich, lower-calorie diet, is a great way to help a person who's obese lose weight if done frequently enough and for long enough.

A shuffling step where the feet don't lift high off the ground and instead scoot, rather than roll, through the full heel-to-toe range of motion could also be indicative of Parkinson's disease, according to Dr. Schwartz. "If your walking is altered by pain or dysfunction you need to see a PT," she says.

Many people do not realize that you do not need a prescription or referral from a physician to see a physical therapist. In a policy known as Direct Access, a person can have at least one exam by a physical therapist without a referral, and in many states, you can have up to 30 days of treatment before you need a prescription. "There are often things we can do to help with pain and dysfunction," says Dr. Schwartz.

Some exercises that can help strengthen the muscles that lift your feet with each step are heel lifts (rise up and down on the balls of your foot to develop calf strength, which helps to push your body weight forward with each step) and knee lifts (raise your thigh to hip level to strengthen the hip flexors, which help raise your leg and foot with each step.)

Some people have a tough time staying centered and appear to waddle from side to side. Sometimes veering in a sideways direction from the continual imbalance with each step. "This can be a sign of gluteal muscle weakness," says Dr. Schwartz.

"This pattern, known as the Trendelenburg gait, that resembles a penguin walk is often due to hip osteoarthritis." Exercise can help since the condition stems from muscle weakness and imbalances in the pelvis. "You can do the old-style fire hydrant exercise also known as doggy kicks, where you get on your hands and knees and raise your bent leg up and down on each side," says Dr. Schwartz.

These moves target the gluteus medius and gluteus minimus muscles which, when strong, help keep the legs better aligned.

Think about when you've felt happy, excited about something, or even in love. These emotions can carry-over into your walking style, as well. "You can tell a lot about a person's mental state from their physical demeanor," explains Barry Gritz, MD, a psychiatrist based in Houston. "Someone who is in a good place ambulates differently, almost gliding when they walk."

Since you're energized when you're experiencing positive emotions, it's a good idea to take a walk. Walking more and bumping up your intensity a notch can help you reap even greater physical and mental benefits from your workouts. (Plus, check out these tips to get the most happiness from your daily walk.)

Some people experience those out-of-the-blue, muscle-clenching cramps that leave you frozen until the pain resides. "If leg muscles cramp when walking, it could indicate the presence of a disease that has not yet been diagnosed like pulmonary disease or peripheral artery disease, (PAD)" says Jenna Yentes, PhD, assistant professor, department of biomechanics and associate director, nonlinear analysis core at the Center for Research in Human Movement Variability at the University of Nebraska at Omaha. (PAD is caused by a clogging of the arteries that supply the legs with blood; it is a risk factor for heart trouble, which is also due to clogged arteries.)

"Rather than thinking that this is just a sign of aging, it's not normal and it's better to speak to your doctor because even if you have a more serious health condition, early diagnosis is typically better." Also, know your status. This can help when potential red flags arise and allow you to start effective treatments faster.

Stumbling over the occasional crack in the sidewalk is normal. But don't write yourself off as clumsy if you have a regular habit of tripping.

"There can be a neurological undertone to tripping," explains Dr. Schwartz. "Diabetic neuropathy is commonand commonly under-diagnosed." As diabetes progresses the feet can become numb and a person may not feel temperature changes in their feet, or have a solid awareness of where their body is in space.

Eventually, this condition can become painful. Controlling blood sugar with exercise, healthy eating, and medication, if necessary, can reduce the risk of diabetic neuropathy.

If you're power-walking with fast feet and pumping arms, then you should get out of breath. If you're walking, even slowly, but it's uphill or upstairs, it's normal to end up huffing and puffing, too. But if you are walking slowly on flat terrain, or walking for just a short time before you start to feel breathless, that could be a warning sign that you have a heart or lung condition.

Many conditions can cause shortness of breath, including asthma or a respiratory infection. These conditions can make it tough to get enough oxygen. A common lung disease, chronic obstructive pulmonary disease, also known as COPD, also leaves those who have it at higher risk of falls, explains Yentes.

"You can do exercises such as pursed lip breathing to improve your lung function and be able to walk further or for longer periods," she says. "But you should speak with a doctor and start with pulmonary rehabilitation so you can start an exercise program in a safe environment."

A person who is feeling down, whether it's from sad or stressful moments in life or due to diagnosed clinical depression is going to walk just like they feel. "If they have depression, their posture may be stooped or slumped and their gait slower, says Dr. Gritz.

Of course, walking and other types of exercise are one of the best antidotes for depression and a 2012 study published in Mental Health and Physical Activity showed that regular walking can result in measurable clinical improvements.

"Exercise is definitely one of the non-pharmacological treatments I recommend for depression," explains Dr. Gritz. "In fact, we can tell when a patient is feeling better through these non-verbal indicatorsthey will tend to walk faster and with a lightness in their step."

So, how much should you walk? The U.S. Physical Activity Guidelines recommend that adults do at least 150 minutes to 300 minutes per week of moderate intensity exercise, or 75 to 150 minutes per week of moderate-to-vigorous intensity aerobic activity, preferably spread throughout the week. If you're just starting out, take it easier and shorter, and build up to longer harder sessions.

Before you start, make sure you have the best walking shoes for your feet.

Slideshow: Doctors reveal the real questions you should be asking them (The Healthy)

Read more from the original source:
What Your Walking Style Can Reveal About Your Health - msnNOW

With gyms being closed until further notice due to global lockdown, many people turned to at-home workouts and started researching the best way how to build muscle at home. True, full-body HIIT workouts are a great way to lose weight fast and get fit in general, but if you really want to build muscle at home, you'll need to do a bit more than just jumping around to music in your living room.

The key to muscle building is good diet ample amount of protein, healthy carbs and good fats and resistance training. Beginner at-home bodyweight workouts can be a good starting point but after a while, your body adjusts to the load and you will need a bit more than just the weight of your body to increase the girth of your upper arms.

We collected five bullet-proof tips that can seriously improve your home gym sessions and build muscles more effectively. These tips are great for home gyms but can also be used elsewhere too; some of them are even useful for people who don't want to work out at all.

Without further ado, here is the list of the most effective muscle building tips for home.

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(Image credit: ONNIT)

We keep on harping about protein here at T3, mainly because consuming enough protein and maintaining a healthy diet is just as important as pumping weights when it comes to building muscles. You can source protein from protein powder supplements, weight gainer powders, protein bars or protein rich food, as long as you eat enough, you'll get ripped sooner.

How much is enough? For someone actively working out, the appropriate amount of protein is around 1,6-2 grams of protein per body kilogram per day. For a 70 kg person, it's 112-140 grams of protein per day. 100 grams of chicken breast contains around 30 grams of protein, but even kale has over 4 grams in it per 100 grams.

When it comes to protein supplements, the options are pretty much endless. We recommend getting a good quality protein powder, like ONNIT's plant based protein or its whey protein, derived from grass fed cows. If you are after vegan protein treats, check out One Pro Nutritions protein bars: these vegan bars are high on protien and low on sugar, the perfect post-workout snacks.

Promixx MiiXR X7 Performance Nutrition Food Blender 7 Piece Set Black | Buy it for 89.99 at Amazon UKInstead of snacking on chocolate all the time, how about having a smoothie? The Promixx MiiXR X7 is a performance blender with two different mixer heads, two Tritan bottles and two no-leak lids so you can carry your freshly made smoothies with you. The 700w motor pulverises anything you put in this blended in a matter of seconds. The Promixx MiiXR X7 is dishwasher safe but also easy to hand-wash, too, thanks to the ergonomic shape of the bottles.View Deal

(Image credit: JaxJox)

When it comes to working out, dumbbells and kettlebells are your bread and butter, real must-have accessories if youre looking to build muscle. Saying that, knowing where to buy weights online is a bit tricky at the moment but if you keep your eyes peeled, you can come across some good deals still. For an hour, the extremely versatile Bowflex SelectTech 840 kettlebell was back in stock at Fitness Superstore last week.

Bowflex Selecttech 1090i dumbbells are a particularly convenient option given their adjustability, effectively providing you with 15 sets of weights in one. If youre short on storage, these adjustable dumbbells will be your best friend. By simply turning a dial on the side, youll have access to weights ranging from 4 kg to 41 kg.

Check dumbbell stock at Fitness Superstore

Similarly,JAX JOXs Kettlebell Connectproduct requires just the touch of a button to alternate between six different weight options whatever your muscle growth goals. Dumbbells and kettlebells are simple yet incredibly effective and can be used in hundreds of different workouts including cardio routines, a much cheaper alternative to high-end machines.

Check kettlebell stock at Fitness Superstore

(Image credit: Getty Images)

The time under tension (TUD) technique can be used by anyone and requires no equipment. A key technique if youre looking to enhance muscle growth, TUD refers to the length of time a muscle is under strain during a movement / exercise. The length of time that is recommended depends on the number of repetitions and sets per exercise, but generally, it is advised to do less reps in a longer period of time.

To give you an extreme example: it could be more beneficial to do four to six reps within 60 seconds, than 20-25 reps in the same period of time. With less reps, the window of time during which the muscles are actually under tension is therefore longer, the end result being hypertrophy (muscle growth). 15-25 seconds is often used as somewhat of a benchmark as to how long you should look to place the targeted muscle / muscles under strain.

Similar to TUD is a technique called maximum mTor activation (mTor). This technique focuses on the negative movement and requires you to focus on muscle activation as you return to the starting position. For example, doing overhead presses, you push the bar over your head in an explosive fashion, but release it back down onto your chest in 3-5 seconds. Try this when you do the best full body workout session next time.

(Image credit: SIXPAD)

Electrical muscle stimulation is without a doubt a growing sector and although just using EMS gear alone won't give you an instant six pack, using it in adjacent to working out can speed up the results. Japanese brandSIXPAD are arguably the top dogs when it comes to EMS technology, offering a range of products from small butterfly-like stimulation pads, all the way to complete abs belts that cover your obliques too.

According to SIXPAD's research, its products can help users achieve a 12% improvement in abdominal muscle size after 8 weeks when used alongside a balanced diet and exercise, while an 8% improvement was seen after just 4 weeks. As we noted in our SIXPAD review, the emphasis is on the "alongside a balanced diet and exercise" bit, so don't expect the belt to give you a washboard stomach without any effort.

On the upside, you can stimulate other body parts than just your abs with SIXPAD products, forcing those biceps and shoulders to pop. The best thing is, you can literally sit back and relax as you perform your SIXPAD sessions. Brilliant.

SIXPAD Electric Muscle Stimulation Training Gear | Prices from 175 at Amazon UKSIXPAD training gear won't replace hard work but it can make it more effective. These cordless pads can effectively enhance muscle stimulation and can "help users achieve a 8% improvement in abdominal muscle size after 4 weeks alongside a balanced diet and exercise" or so does SIXPAD claim. A great alternative to midday runs, using the SIXPAD won't make you sweat but will still provide some degree of muscle stimulation.View Deal

(Image credit: Hyper Vest)

As mentioned in the intro, bodyweight workouts can supply enough resistance for many people, especially beginners who work out at home, but also for hardcore gym buffs: just try following the hardest calisthenics workout or the Navy SEAL workout. If you are not quite ready for performing the hardest workouts just yet but doing regular pushups feels a bit less challenging, consider donning a weight vest when you exercise.

Buy weight vests at Amazon UK

Buy weight vests at Walmart US

TheHyperwear Hyper Vest PROis our top pick here: you'll be pleased to know that the CORDURA fabric used for these vests is water repellent, comfortable and most importantly, odour resistanteveryone else in the house will appreciate that were sure. They also offer 5lb booster packs to add additional weight if desired.

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How to build muscle at home: 5 of the most effective muscle building tips for beginners (and pros too) - T3

Adele looks so different after losing more than three stone.

The Someone Like You singer, 32, has undergone a complete body transformation.

As well as changing her looks, it's said that losing weight has given Adele a huge boost in confidence.

She left fans gobsmacked today when she shared a picture to mark her 32nd birthday, showing off her svelte frame and tiny waist in a thigh-skimming dress.

It's been rumoured that Adele has lost as much as seven stone.

But what has she said about her weight loss?

In October 2019, Adele shared a gorgeous snap of herself at Drake's birthday party, and hinted at the way she'd overhauled her lifestyle.

She wrote in the caption: "I used to cry but now I sweat"

On May 5, 2019, she spoke out about the way she'd changed in the last couple of years as she marked her 31st birthday.

Sharing a string of stunning black and white snaps, she wrote: "This is 31...thank f**cking god

"30 tried me so hard but Im owning it and trying my hardest to lean in to it all. No matter how long were here for life is constant and complicated at times. Ive changed drastically in the last couple years and Im still changing and thats okay.

"31 is going to be a big ol year and Im going to spend it all on myself. For the first time in a decade Im ready to feel the world around me and look up for once. Be kind to yourself people were only human, go slow, put your phone down and laugh out loud at every opportunity.

"Learning to REALLY truly love yourself is it, and Ive only just realized that that is more than enough. Ill learn to love you lot eventually

"Bunch of f**king savages, 30 will be a drum n bass record to spite you. Chin up eh"

When Adele's weight loss first hit headlines, sources said the singer had started exercising three times a week and that in the past she'd never enjoyed working out.

But it quickly became part of her normal routine.

Back in 2016, she told Vogue that she had started working out to make her live performances better.

She said: "I was trying to get some stamina for my tour, so I lost a bit of weight. Now I fit into normal, off-the-shelf clothes - which is a really big problem for me!"

It was reported in January this year that Adele had started following a strict diet.

A source said the singer's weight loss came from cutting down on drinking and eating "more real" food, and that her weight loss had given her a huge boost in confidence.

See the rest here:
Adele's weight loss transformation in her own words - everything she's said - Mirror Online

In recent weeks there has been plenty of talking about food, eating and weight gain in isolation. It may come as a surprise to hear that iso does not necessarily have to result in weight gain, rather a few simple dietary tweaks could actually support you in losing a few kilos as you spend much more time at home.

Imagine how much better you would feel if you emerged from this period leaner, healthier and fitter than you were before? Here are the simple steps to help you reach this goal.

One of the key reasons that so many of us gradually gain weight year in, year out, is that we frequently eat when we are not hungry. Rather we eat because tasty food is on offer, others are eating, or we are tired, bored and emotional.

Eating when we are not hungry not only means that we lose track of our natural hunger and fullness signals, but it also programs the body's hormones to continually be in storage mode, making weight loss increasingly difficult over time. So if you cannot remember the last time your felt really hungry, iso is a great time to give your natural hunger and fullness signals a lot more attention.

Try having a light dinner such as a soup or salad and then not eating for 14-16 hours. Here you are likely to start the following day with distinct hunger in the morning and can then start to eat every 3-4 hours rather than every 2-3 hours, and actually wait until you are genuinely hungry before doing so.

If you are especially active and start your day early, you may need to snack. On the other hand, if you are not getting out of bed until 8am or 9am, and spend much of the day sitting, chances are you do not need to snack at all.

Committing to three meals each day, and meals which are substantial, nutritionally balanced and filling, will automatically eliminate 200-300 extra calories you are likely to be munching on via mindless snacking.

Less movement means that we need fewer calories yet this can be challenging when we are at home more, bored and keen to eat as frequently as possible.

One way that you can continue to eat the same volume of food but consume fewer calories overall is to factor in one meal each day that is especially low in calories. An average meal will clock in at 500-600 calories, and if you simply swap one of these to a 200-300 calorie meal via a soup, shake or salad, you will effectively slash a significant number of calories from your usual intake without really noticing.

Long days at home also mean we have more time to sleep and much more control over our meal times than we are used to, and the good thing about this is that we can routinely factor in a daily fast of 12-14 hours without food.

This extended period of time without calories helps the hormones that control fat metabolism return to baseline levels, whilst also helping to ensure we are actually hungry the next day after the overnight fast. For many of us this means ditching the late night snacks completely.

Following the Easter break, munching on high calorie treats and snacks at night has become the norm for many, blowing out our daily calorie intake. When you consider that a single row of chocolate or chocolate biscuit contains 100 calories, it is easy to see how easy it is to overeat these energy dense foods.

This does not mean you have to forgo treats completely, but rather limiting the number of treats you consume each week or day is the key to avoiding a complete calorie blow-out.

The average person will have an extra 100-200 calories a day to play with and you can use this for a little extra chocolate, wine or salty snack, just watch your portions to keep your calories controlled.

With a reported increase in the amount of alcohol Aussies are consuming, and with a standard drinking offering 80-100 calories, it is easy to see how extra calories from alcohol can easily add up.

Like a treat, there is nothing wrong with enjoying a drink or two occasionally, but it's when a drinking session translates into 3-4 drinks every single night that it becomes increasingly difficult to control your weight.

As a general rule of thumb, commit to at least two alcohol-free days each week, and try and stick to just 1-2 standard drinks when you are enjoying a couple, and most importantly watch your portions. A bottle of wine should give you at least 8 serves of alcohol, or last four days, and let's be honest, most of us pour a whole lot more than that in our glasses at the moment.

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.

Continue reading here:
The key steps to avoiding iso weight gain - 9Coach

Dr. Jason Fung, co-author of Life in the Fasting Lane, wants to let people know that intermittent fasting is not only the fastest way to lose weight, burn fat, and reduce your body's susceptibility to diabetes and other ailments. Dr. Fung, a nephrologist (aka kidney specialist) who uses Intermittent Fasting to treat patients who need to lose dramatic amounts of weight for their overall health, tells The Beet that "fastingis part of a natural reaction to viral infections that is likely beneficial." Dr. Fung explains the science behind this, below. It's also why you lose your appetite when you first get sick with any virus, including COVID-19.

Defined as restricting your calorie intake toa window of time, for example, six or eight hours, and then fasting for either 14 or 16 or 18 hours (or longer) several days a week. Intermittent Fasting can help your body stay healthier by allowing it to use that period of not eating to focus on fighting off infection, viruses, and more, by stimulating your body's disease-fighting defenses. Here is how this works, according to Dr. Fung:

Q. You explained to The Beet how Intermittent Fasting helps people lose weight, by lowering their blood sugar and requiring the body to pull energy out of fat stores, in the absence of food intake. We tried it and it does seem to work! Once one gets used to controlling hunger cues, the body can learn that instead of being fed, it has to burn fat for fuel, and it can help someone lose weight naturally. But how can restricting one's eating to within a short window, and then not eating for say,14 or 16 hours, or longer, help fight disease?

A.When you get sick, the body's natural reaction is to stop eating or eat less. Everyone has experienced this. The science behind this natural instinct. The body wants to spend energy fighting off the virus and eating actually can get in the way of this process.

For viruses specifically, eating less stimulates a process called autophagy. You might not have heard of it before, but autophagy (which is the body's way of cleaning out damaged cells) plays a key role in helping the body fight viruses. Auto means self and phage means eat, so this is a way of your body eating cells that it doesn't need. It's like a cleaning crew that comes in and scrubs the entire place, while you're sleeping.

Autophagy activates lysosomes, or the body's version of scrubbing agents, which degrade viral particles so they no longer can make you sick and then presents them to the immune system to develop antibodies. All this works while you are fasting. When you eat during a specific window, the body has to process and metabolize that food, and the cleaning process hits pause.

Q. So would you tell anyone who is eating immune-boosting foods to stop? I like to pack my smoothies with blueberries, and then eat spinach for lunch, and more veggies at dinner. Is this a bad idea? I thought I was eating helpful foods to be my healthiest!

A. First of all, I don't want to tell you to eat less. But eat within a specific window of time, like six or eight hours, and then fast for the rest of the 24 hour day. So for some people, that means between your last bite at dinner (let's say around 8 p.m.) until the next day, if you are trying to not eat for 14 hours you would have breakfast at 10 a.m. If you want to go longer you would skip that meal and wait to eat at lunch.Or you could choose toeat one meal a day, so if that's breakfast or lunch, you skip dinner.

Some people fast for 24 or 36 hours at a time. I am not saying don't eat a healthy diet with plenty of fruits and vegetables, but choose to time yourintake, to give your body a break from calories for a while, at least 12 to 14 hours and perhaps longer if you can. That way it has the chance to conduct its vital cell clean up.

Eating less is not inherently good or bad. It is simply part of a natural cycle: you eat and then you stop, and that's where the term "break-fast" comes from.

A. Nobody knows really when autophagy starts, but my best guess is around 16 to 18 hours. Weight loss with [COVID-19 and] other viruses (influenza, etc.) is also common. It's always important to listen to your body. If it is telling you not to eat, then it's probably better to listen. If you feel hungry, then you should eat.

Q So is this what the expression: Feed a cold, starve a fever" comes from? I have heard this is not true and you need to eat to have the energy to fight off a virus. Plus when people become sick they obviously need to stay hydrated. What do you say to the old adage?

A. When you get sick, you naturally stop eating, and this process is so common in all animals (like dogs and cats) that the ancient Greeks termed it 'the fasting instinct'. But what's the science?As you eat less, blood glucose levels drop, which makes sense as protection against bacteria in the bloodstream, which uses that glucose for energy. The less you eat, the less bacteria is able to grow and replicate within your body.

Q. But what about viruses, such as COVID-19. If someone gets it should they fast?

A. They probably won't have much appetite. That's the body's way of harnessing its energy to fight the virus. Eating less helps to stimulate this process, and this is why when youre sick, the bodys natural reaction is to eat less. Your body wants to clean house (speaking in lay terms).This is why people often lose weight when they get sick, since their body diverts energy to fight off the virus. and of course, staying hydrated by drinking lots of water, tea and fluids is important to keep your body able to recover if you do get sick.

But as I said above, the most important thing is to listen to your body. If it is telling you not to eat, then it's probably better to listen. If you feel hungry, then you should eat.

Read more:
Intermittent Fasting's Other Benefit: It Helps You React to Virus - The Beet

Plans fail because they dont fit into the schedule people actually live. Creating lifelong beneficial habits is all about consistency and repetition of doable daily goals. Small tweaks to the life you already live are far more effective at creating lasting weight loss and muscle development than restricted diets and rigorous programs that require a lot of time and mental energy. Everyone is gung ho at the start, but as soon as life starts to happen, people get easily derailed from plans that are too far from their default way of life.

I had the pleasure to interview Andrea Marcellus. Andrea is a certified fitness expert and CEO of ANDREA MARCELLUS, a cross-platform lifestyle brand focused on delivering customized how-to content that enables busy people to maximize their lives through fitness and healthy habit building.

Thank you so much for doing this with us! Our readers would love to get to know you a bit better. Can you share with us the story about how you first got involved in fitness and wellness?

Igot into fitness when I was studying acting at NYUs Tisch School of the Arts. I had a really traumatizing accident in the summer between my Sophomore and Junior years of school that took four surgeries and years to heal. I started taking classes at an amazing studio in NY at the time Molly Foxs place as something I could do to make myself strong and confident again as fast as possible. In the process, I ended up soaking up technique and inspiration from two amazing instructors, Terri Walsh and Petra Kolber. They have no idea, but they taught me how to teach.

Throughout the years, fitness was my bread and butter while I was busy working on an acting career, then dabbled in stand up comedy and ultimately ended up a screenwriter. My first feature film to actually be made is coming out in 2020 A Nice Girl Like You, starring Lucy Hale. I never expected my fitness career to overtake my entertainment industry aspirations, but over the past three years, thats exactly what has happened. And I couldnt be happier. The work I do now to get my message across about a personalized, positive approach to fitness takes absolutely every skill Ive ever developed. It feels great to push myself in every possible way as I work to help others improve their lives, both physically and mentally.

Can you share the most interesting story that happened to you since you started your career?

Within a year or so of teaching, I got an audition to teach for NYCs Crunch gyms which were all the rage at the time. Youre supposed to have at least five years experience, so I was super-honored to have a woman I was teaching for at a boutique gym tell me I needed to level up and make that call for me. I was only 21, it was super nerve-wracking and then when I walked in, who was auditioning me? Terri Walsh (one of my two hero teachers). She didnt remember me from her classes years earlier, and I was too chicken to tell her she was one of the reasons I decided to start teaching. Thank God she hired me on the spot. It would have been mortifying to be rejected by my secret mentor. In a way, it was better that I didnt mention how much of an inspiration she was to me. By not saying anything, I knew for sure that I got the job totally on my own merits a hugely important boost to my confidence at a time when I was so young and inexperienced next to my colleagues.

Can you share a story with us about the most humorous mistake you made when you were first starting? What lesson or take-away did you learn from that?

When I was 20, I taught my first step class in NYC to a packed room of about 75 people and about 67 of them left. Keeping my head up and seeing that class through to the end was one of the hardest things I ever did. After the class, I was absolutely devastated and couldnt have been more ashamed to face the club manager. But her response wasnt only unexpected, it was one of the greatest lessons of my life: namely that, perspective is everything. The manager said that she needed to elevate the club, but didnt have the budget for high-level instructors until my audition. She said I could absolutely hold my own with the best in NYC but, since I had no experience, she could afford me. It was pretty funny. Then she gave me the best piece of advice ever she said believe in yourself and never teach down. If people dont get it, slow down, but never dumb down what I have to offer. Give people the opportunity to catch on and ramp up and when they do, theyll love you for it. It was confidence-cementing, life-changing advice and I truly wish I could remember her name to thank her.

Can you share with our readers a bit about why you are an authority in the fitness and wellness field? In your opinion, what is your unique contribution to the world of wellness?

In the past 26 years, Ive taught basically every type of fitness including functional resistance training, Spinning and Pilates, and have had the privilege of guiding people of every age and background to better, stronger, more confident versions of themselves. There is nothing more satisfying than helping people achieve an outside that matches the confident, capable person they feel like on the inside. I also take great pride in approaching every new thing with a degree of healthy skepticism (Ive seen a lot of studies, recommendations and trends be debunked under the scrutiny of time.) And the thing I enjoy the most is helping people find their own way to success in fitness, wherever that goal post is for them and by highly individualized means that will be sustainable. I love freeing people from the vicious cycle of diet and overexercise. My book The Way In and my AND/life app are all about that helping you find out what works best for your body and schedule and getting you to your goals in a way that you can easily maintain.

None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?

A woman named Emily Smith (I think!) had a boutique gym called Sevens on 14th Street my first great job in fitness. When circumstances forced her to close the studio, she made a call to Crunch on my behalf and, thanks to her, I got an audition right away despite my relative lack of experience. Without that call, I truly wouldnt be where I am today. Amazingly, about 5 years ago in LA where I now live and teach, I ended up behind Emily in a Starbucks. I recognized her immediately even though it had been over 20 years. I got to tell her about the incredible impact her encouragement and that phone call had on my life and thanked her from the depths of my heart. She cried. I cried. It was pretty awesome. Its not every day you get to to express profound gratitude and to someone who has no idea she has it coming. Ill treasure that extraordinary chance encounter for my entire life.

Ok thank you for all that. Now lets move to the main focus of our interview. We all know that its important to eat more vegetables, eat less sugar, exercise more, and get better sleep etc. But while we know it intellectually, its often difficult to put it into practice and make it a part of our daily habits. In your opinion what are the 3 main blockages that prevent us from taking the information that we all know, and integrating it into our lives?

1)Plans fail because they dont fit into the schedule people actually live. Creating lifelong beneficial habits is all about consistency and repetition of doable daily goals. Small tweaks to the life you already live are far more effective at creating lasting weight loss and muscle development than restricted diets and rigorous programs that require a lot of time and mental energy. Everyone is gung ho at the start, but as soon as life starts to happen, people get easily derailed from plans that are too far from their default way of life.

2) Eating programs fail because they dont take into account your social life. A no thank you lifestyle is not one people can maintain for very long, and its no fun. In my opinion, theres no faster train to grumpy town than making it all about what you dont eat and cant have. Unless you have a medical issue that requires complete elimination of certain foods, better to take a moderate approach to the kinds of foods you eat and spend more time working on eating smaller portions at each meal.

The moderate, permission-based approach to food in my book,The Way In,and on my AND/life app are highly successful, because they take into account less beneficial foods that we will absolutely eat socially and also caloric beverages. You can absolutely drop 1 to 2 pounds this week simply by eating three bites less of every meal you eat. Try it and youll be shocked at the results. Sustainable fitness tweaks are far more effective than full-blown programs that are only temporary and then end.

3) Workout programs fail because they are too aggressive. They keep your heart rate too high for too long under the guise of burning calories and boosting your metabolism. But all they do is burn glycogen out of your body which makes you feel funky, and then you end up eating even more to try to feel normal again. Its a vicious cycle. Again, moderation is key, especially when it comes to high intensity interval training. Most classes move too quickly and heart rate stays too high for too long, lessening the overall benefit.

Can you please share your 5 Non-Intuitive Lifestyle Tweaks That Will Dramatically Improve Ones Wellbeing? (Please share a story or an example for each, and feel free to share ideas for mental, emotional and physical health.)

The Way In and my AND/life app offer a whole lifestyle strategy: losing weight and shaping up in a sustainable way requires consistency. My method builds confidence by keeping the bar low and including your social life in the plan: the small daily goals of the method magically turn into life-changing habits that get you to your goals and keep you progressing. The plan is grounded in my 5 practical life strategies a mindset that, when applied to fitness, helps you deal when life happens so you have the time and energy for fitness and never get derailed. Its truly a mind/body approach aimed to build both physical and mental strength.

1) Practice Personal Authenticity: In short, this means, you be you. Your fitness program needs to be highly individualized to keep you excited and invested, and it should fit into your regular schedule without a lot of rearranging so you can be consistent the key to maintaining your gains.

2) Live The Rule of Awesome This is everyones favorite: if its not awesome, dont do it. Applied to fitness, this means if you bite a brownie and its not an AMAZING brownie, dont finish it just because its there. And being discerning about isnt just about avoiding calories that arent worth it. Its a chance to remind yourself over and over again that you are.

3) Strategize Habits leaving meals to chance is a recipe for never getting to your goals. Alternate between just a few optimized meal options for all meals except dinner and maybe your nighttime snack. Were already creatures of habit. When we get those habits to be aligned with our vision for ourselves, were home free.

4) Practice Oppositional Stability this a stress management technique based on Pilates. If you want to bend to the left in Pilates, you first have to pull your body to the right the opposite way to create a stable place from which to hear the points being made to you and also to get your point to be heard.

5) Allow In the Extraordinary: this is the whole point. The better we feel physically and mentally, the more open we are to amazing life opportunities.

As an expert, this might be obvious to you, but I think it would be instructive to articulate this for the public. Aside from weight loss, what are 3 benefits of daily exercise? Can you explain?

Exercise:

Conclusion: Exercise makes you happier.

For someone who is looking to add exercise to their daily routine, which 3 exercises would you recommend that are absolutely critical?

Easy: Back lunges with a rotation, Moving Plank to Down Dog and Swans. If you want a total body workout in three moves thatll not only help you lose body fat, get strong and develop flexibility, do those three moves 10 times each and take a brisk walk. Boom.

In my experience, many people begin an exercise regimen but stop because they get too sore afterwards. What ideas would you recommend to someone who plays sports or does heavy exercise to shorten the recovery time, and to prevent short term or long term injury?

Im not a fan of long, grueling workouts as a daily habit. The idea that you need to break yourself down to build yourself back up is ridiculous. Lives are super busy and consistent exercise can be a really tall order when youre already mentally overloaded. Choosing workouts that physically overload to the point of serious discomfort are not only unnecessary to improve your health, they can also quickly put out your fire for fitness. Exercise has to feel good and be fun for you to adhere to a program for the long haul and whats the point if it isnt for the long haul. Pushing hard every now and then can be fun, but its more beneficial to think in terms of cultivating an active lifestyle with exercise as an enhancement.

There are so many different diets today. Can you share what kind of diet you follow? Which diet do you recommend to most of your clients?

I recommend not dieting EVER. I like to think of my book The Way In as the anti-diet, an opportunity to develop a new, appreciative relationship with food where you can become friends with it again. When we judge our food as good or bad, we unwittingly judge ourselves the same way by association. These messages hit deep, chipping away at our self-confidence and derailing our motivation.

Losing body fat and cultivating good health is more about awareness of portions, food preparation, and what makes your body feel its best, than following someone elses idea about what you should eat. I often find that small tweaks to things people already eat can make a huge difference. encourage people to tweak things they already eat to be more beneficial and create simple, wholesome Go-To lists for each meal and snack time you dont share with others or eat on the fly. If you nail down a short list of super clean foods that are easy for you to get, make and rely upon for meals you dont share, you will develop an eating plan thats easy to stick with because it feels like you. And you will be able to eat whatever you want socially and still achieve a lean, strong body without willpower because your stomach will be adjusted to portion sizes that are smaller and your tastes will have changed away from salty and sugary foods (youll still want them, but they will become too much quickly during a meal.)

Is there a particular book that made a significant impact on you? Can you share a story?

The process of envisioning and writing my own book,The Way In: 5 Winning Strategies to Lose Weight, Get Strong and Lift your Lifehas obviously been life-changing for me.

The first 16 years of my career, I did so many things we are told we need to do to get super fit: calorie counting and restriction, food elimination, lengthy, taxing workouts you name it. 10 years ago, I realized that despite doing all the things we were supposed to be doing, neither my clients nor me were able to easily sustain our achievements (if we got to our goals in the first place). So I threw all the supposed-tos out the window and came up with a better solution that goes beyond exercise and workouts and thinks about your whole day including three huge weight-loss inhibitors: caloric drinks, sitting too much and stress. Developing my own, unique approach to fitness through 10 years of experimentation, research and refinement has been one of the greatest achievements of my life. Its incredibly gratifying to to read reviews of my book and see my vision for personalized fitness resonating with so many people.

You are a person of enormous influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger.

The Moderation Movement I think a moderate approach to food and fitness is the most effective for the long haul.

Your best body starts in your mind. My goal is to first address the mindset necessary to make your fitness goals attainable, sustainable reality and then offer a practical method to get you there. Both my book, The Way In: 5 Winning Strategies to Lose Weight, Get Strong & Lift Your Life, and the AND/life app feature my real-world, small daily goals approach to fitness that takes into account your whole lifestyle including your social life. But both work on your mentality as well so that life events good or bad wont ever totally stop your progress. The plan makes the body. The mentality makes it permanent.

Getting in shape in a sustainable way is all about consistency. My method builds confidence by keeping the bar low and including your social life in the plan: the small daily goals of the method magically turn into life-changing habits that get you to your goals and keep you progressing. The plan is grounded in 5 practical mindset strategies for when life happens so you have the time and energy for fitness and never get derailed. Its truly a mind/body approach aimed to build both physical and mental strength.

Everything I do is about helping people preserve and cultivate more of their own most precious personal resources: time, energy and money so they can achieve any goal, fitness or otherwise, get the most out of every day and always put their best foot forward. As you strengthen physically, you fortify yourself mentally as well. Im about mind-body connection in the most practical sense of the term.

Can you please give us your favorite Life Lesson Quote? Do you have a story about how that was relevant in your life?

Never complain. Never explain.

I first learned and adopted this Katharine Hepburn quote in my early 20s and it has served me well. It helped me move past a victim mentality developed during some tough times in my childhood where my ego was easily bruised by failure and criticism and Id waste precious time rehashing the situation over and over. One of the greatest lessons you can learn is never to waste the opportunity of criticism by defending yourself. Theres great strength in accepting it when you fall short and deciding to listen instead of speak so that you can learn how not to repeat the mistake. My confidence doesnt come nearly as much from my successes as it does from my failures. Developing personal power is all about failing with grace, learning quickly and getting right back on the horse.

We are very blessed that some of the biggest names in Business, VC funding, Sports, and Entertainment read this column. Is there a person in the world, or in the US whom you would love to have a private breakfast or lunch with, and why? He or she might just see this if we tag them.

Ashton Kutcher. He invests in digital products that have a soul and stand to make a meaningful impact peoples lives. The Calm app is an example. My hope is to take on the obesity epidemic, the #1 cause of preventable disease in the US, with a shame-free, doable approach that helps people ingrain small tweaks to their lives that will make a big difference and, over time, yield huge results. I think we are aligned in terms of our big picture goals and desire to help improve lives and make a difference.

What is the best way our readers can follow you on social media?

Insta @andrea_marcellus

FB AND/life by Andrea Marcellus

Twitter @AndiMarcellus

Pinterest Andrea Marcellus

YouTube Andrea Marcellus

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Plans fail because they don't fit into the schedule people actually live. with Dr. William Seeds & Andrea Marcellus - Thrive Global

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