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We all know how important it is to breastfeed our babies. In fact, it is said that breastmilk is the best gift a mother can give to her baby.

Breastmilk provides the child with all the important nutrients required to grow. The bright side of breastfeeding for moms is that it can help them lose pregnancy weight. Yes, you read that right.

Most women are anxious about losing their pregnancy weight as soon as they deliver. If you are also on the list, don't worry, you are not alone.

One thing moms need to remember is that just like they did not gain the pregnancy weight overnight, they cannot lose it overnight too.

Breastfeeding is said to accelerate the process of weight loss.

Here's the science behind how breastfeeding can make you lose pregnancy weight.

Originally posted here:
Breastfeeding can help you lose pregnancy weight. Here's how - Times of India

While many people are looking at ways to lose weight fast, there are also quite few who would want to know how to gain weight and build muscle, mostly men with fast metabolism. Not being able to put on weight can be just as frustrating as trying to lose weight, but following our handy weight gain tips, you can nudge your metabolism in the right direction easily.

The basic concept is fairly straightforward: in order to gain weight, you need to maintain a positive energy balance by supplying your body with more calories than you expend. The actual process can be a bit more difficult than this and involves close monitoring of food intake and tracking workouts too.

Here we'll try to share some tips that might help you get out of the weight gain rut. Some of them will be related to nutrition of course but if you would like to gain weight the right way and also build muscle in the process, you will have to pay close attention on your workout regime too.

IMPORTANT: If you are underweight, have any underlying medical conditions or eating disorders, please consult your doctor first before you apply any changes to your diet. The below tips are more suited for people with fast metabolism who are otherwise healthy and by no means to be taken as medical advice.

The main reason why many people fail to gain weight is the lack of perseverance. Mark Twain once said: "Giving up smoking is the easiest thing in the world. I know because I've done it thousands of times." Most people who struggle with gaining weight have started the process numerous times but never sticked with any diet and/or workout plan for long enough for it to show results.

Another reason might be not knowing just how many calories certain food items contain and not eating enough despite 'eating loads' of food. It is worth tracking your food intake, especially at the beginning, using free apps like MyFitnessPal until you learn roughly how many calories and what macronutrient are in certain food items.

Thirdly, you must keep in mind that a calorie is not always equal to a calorie. One calorie from a broccoli will fuel your body differently than one calorie from fries. Carbohydrates in general take less effort for the body to break down and even the temperature of the food you eat can determine how easily your body can digest it (cold, fibrous food takes more energy to digest).

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Let's say you need 3,000 calories a day to put on weight. Would you rather eat three 1000-calorie meal or five 600-calorie meal a day? The latter sounds a bit more manageable, no? Breaking your food intake down into smaller installments will help you eat more food on the long run.

If you are planning on eating five meals a day, meal prep can also come in handy. Ideally, you want to eat food that you cooked/prepared yourself but we admit that might be a bit too much effort for some. Regardless, you should still plan ahead and at least roughly assemble the food you are planning on eating throughout the day tomorrow.

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Carbohydrates are important for muscle building but the other two macronutrients, namely protein and fat, are equally as important when it comes to gaining weight. Fatty food will make you feel sated for longer and food with higher fat content tend to taste better too.

Fatty foods you should include in your diet are oily fish, such as salmon and mackerel, nuts (e.g. Brazil nuts), avocado, butter, heavy/double cream, dark chocolate, olive oil and eggs. Most of these are also high in protein so by eating them, you will be killing two birds with one stone.

Talking about protein: protein is essential for muscle building and recovery and you will need to eat more than you'd think to aid weight gain. It is advised to have at least 20-30 grams of protein with each meal if the plan is to eat five times a day. Protein should be supplied from a variety of sources including green leafy vegetables, fish, lean meat, eggs etc.

Alternatively, you can also consider supplementing protein and have the best protein powder shakes and the best protein bars / best jerky as snacks throughout the day.

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One of the main reasons why you might not be gaining weight and particularly muscle mass is the lack of resistance training. If you are after muscle growth, you need to stimulate that muscle growth by training the muscles often. How often? Check out our how to build muscle guide to find out more.

The type of resistance training is up to you but don't fall into the trap of only tracking calories. Even the best running watches and best heart rate monitors can't track muscle activation and by tracking workouts with them, you can easily end up focusing only on burning calories.

What you want to do is the complete opposite: maxing out of workouts that increase strength but don't burn calories. Sure, you should still do some cardio: it's great for heart health and to maintain/improve the cardiovascular system, but try limiting the duration of cardio and let the bulk of your workout be anaerobic movements.

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How to gain weight fast: 3 tips to build muscle mass and pack on weight easier - T3

Every year around New Years Day, the internet gets flooded with new diets, promising the ever-elusive fast way to lose weight. If you have ever tried one of them, the hard truth would have hit you a couple of weeks in.

Although the diet sounds good on paper and so many people claim that it works, there is always some or another catch that renders the diet useless. The good news is that there are diets that help you lose weight fast. Here we are going to look at how to lose weight fast with intermittent fasting.

What is intermittent fasting?

If you have been scouring the internet for diet plans, the chances that you have come across intermittent fasting is good. At Fitwirr, you can get a full description of what this eating plan entails, but it comes down to not eating for certain periods.

It is a group name for several diets the revolve around periods of eating and fasting and there are several different strategies or plans that one can try out. These plans do not dictate how much you should eat, but rather when you should eat, so it is less a diet than an eating schedule.

What are some of the common fasting plans?

The 16:8 method is by far the most popular plan and required a person to eat during an eight-hour window and abstaining from eating for the other 16 hours. How this plan is structured differs from person to person, but most people skip breakfast and refrain from eating anything after dinner.

The 5:2 method is one of the few that restrict how much you eat. For this plan, a person is restricted to a 500 calory intake for two days of the week and eating normally for the other five days. The warrior plan involves eating fruits and nuts for most of the day and only having one large meal in the evening during a four-hour window.

How does the diet work?

The science behind the diet is quite simple. During the times that a person does not eat, the body reprograms itself to use the bodys fat as fuel and it starts to digest the excess fat.

When the diet is followed for a while, insulin levels start to drop and the muscle growth hormones start to increase. This means that the body starts to build lean muscle. Norepinephrine levels in the body also start to rise and cause the body to release more fatty acids.

Can you lose weight using the diet?

The verdict is out and you can lose weight with an intermittent fast diet plan. With this eating plan, you create a calorie deficit and force your body to use the excess fats that it has stored to meet the calory needs of your body.

Studies have shown that a person can lose anything from 3% 8% of their body weight in a period that ranges from 3 to 24 weeks. Although it does not sound like much, the great thing about the diet is that you do not lose muscle mass as fat-free tissue is not targeted first.

Which diet should I choose?

As with any diet, it all depends on what works best for your situation. However, a fasting diet requires a bit of sacrifice. So, without straining yourself to the point that you quit, starting with the 5:2 plan will help you ease into fasting.

On the other hand, when skipping breakfast comes naturally, it will be easy to get into the 16:8 plan without turning your life upside down.

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How To Lose Weight The Fast Way - Seacoastonline.com

A anti-obesity study has revealed that total diet replacement therapy suggested by government medics to combat diabetes is more effective than traditional NHS weight-loss treatments.

Total diet replacement (TDR) involvesreplacingall foods with specially formulated products such as soups, shakes and cereal bars, providing between 8001200 calories per day.

The results coincide the UK Governments latest drive to tackle obesity, alongside the newly-announced programme to fight type 2 diabetes both of which are linked and can increase the risk of complications from Covid-19.

The University of Oxford programme DROPLET compared an NHS nurse-led programme with The 1:1 Diet by Cambridge Weight Plan. This research proves that TDRs are a safe and effective way to lose weight.

Results show participants lost an average of one stone 10 lbs after one year roughly three times greater than the usual NHS obesity care. This new study also now shows that the majority of that weight loss is sustained three years on.

Crucially, as well as being placed on TDR, those in the study were also referred to The 1:1 Diet consultants for personal support and motivation.

Mark Gilbert, nutritionist at The 1:1 Diet by Cambridge Weight Plan, said: There is no other obesity treatment, outside of surgery, that has this much supportive research for substantial, sustained weight-loss success and improvement in related health issues such as type 2 diabetes.

"Our diet has actually been shown to reverse symptoms of the disease by restoring the normal function of the pancreas.

As the nations health and wellbeing continues to be top of the agenda due to COVID-19, this study further shows what can be done to alleviate the pressure off the NHS and to tackle the ongoing problem of obesity and its associated health problems.

Mark Ormrod, 50, from Wantage, Oxfordshire, was an active participant in the DROPLET study.

He said: When I was selected three years ago to be part of this weight-loss study, it couldnt have come at a better time. I needed to do something about my weight and general health as I was nearly 20 stone.

I was lucky to be put on The 1:1 Diet by Cambridge Weight Plan and what a positive life changing experience it has been. I have lost more than six stone through the programme and have continued to maintain my weight. Im fitter, healthier, and a lot happier.

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Study confirms soups and shakes plan is most effective in obesity fight - MyLondon

Cucumbers are not what I would consider a glamorous vegetable. When I get them in my farm share, I turn to the old standbys I add them to salads, make pickles, or blend them up in a gazpacho.

But I did some research, and the internet is full of amazing health claims about the lowly cucumber and its juice. What is cucumber juice good for? Online, youll read that its the best rejuvenation tonic in the world. It can cleanse and detox the entire body. Its anti-inflammatory. It can bring down a fever. It burns belly fat, too!

Are any of these cucumber juice nutrition claims true? Sadly, no, according to dietitians who spoke with TODAY. I do think they have some health properties. However, I think the benefits of juices are overstated, said Samantha Cassetty, a nutrition and weight-loss expert with a virtual nutrition counseling practice based in New York City.

Julia Denison, clinical nutrition coordinator at University of Pittsburgh Medical Center Magee-Womens Hospital, told TODAY that the main benefit of cucumbers is their high water content. Theyre a hydrating vegetable, she said. A lot of other vegetables kale, spinach, Brussels sprouts, carrots, green beans have more nutrients.

While other veggies might top the cucumbers nutritional profile, cucumbers do have their strengths. They contain vitamins A, C and K, as well as antioxidants and a little bit of calcium and iron. They also provide a type of fiber called lignin, and experimental studies have suggested that lignin might help protect against estrogen-related cancers, Cassetty said.

Trending stories,celebrity news and all the best of TODAY.

And juicing could give you more of some of these nutrients because youre probably going to juice about two cucumbers to yield a glass of cucumber juice. But when you juice cucumbers, youre removing the valuable fiber and the nutrients that are found in the skin.

Its better to eat whole vegetables, Cassetty said. Thats going to be more filling, and you get the fiber in addition to the water.

Whole cucumbers and whole veggies, in general bring benefits that you lose when you juice them. Whole vegetables help you feel satiated. Thats for two reasons chewing your food and taking longer to eat both help you feel full. When you drink something, it tends to not produce the same amount of fullness, Cassetty said.

There are some cucumber juice health benefits cucumber juice, cucumber celery juice or any vegetable juice is better than nothing. Cassetty said juicing can come in handy for people who dont like the taste of vegetables, dont like to cook or have demanding work schedules without much time to sit down and eat.

Denison said to watch the ingredients in store-bought cucumber juice, since there could be added sugar: It could be essentially the same as soda.

Its easy to figure out how to make cucumber juice at home if you have a juicer, just run the cucumbers through it. You can also blend cucumbers into smoothies that way you retain the fiber and the nutrients in the skin.

Cucumbers are a low-calorie, low-carb, water-rich food, so they can be part of calorie-control or low-carb diets, and they can be helpful with weight maintenance. But cucumber juice wont melt away body fat. Everyone wants something that will magically help them lose weight. Cucumber juice is not that, Denison said.

Cassetty suggested pairing cucumber with protein or fat try cucumber sticks or slices with hummus, a boiled egg, tuna or olive tapenade to bring in other nutrients. It raises the enjoyment factor they taste good together, she said.

There are benefits of cucumber water. If it helps you drink more water, it can fight the fatigue that comes with suboptimal hydration. Denison suggested that people infuse water with cucumber to give it a different taste.

Cassetty agreed: A lot of times people who dont like water think its boring or bland. Adding cucumber can help build a healthy habit.

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Cucumber juice: What are the health benefits? - TODAY

Drink These 3 Things and Have Pounds

Well, I highly recommend for you to include the following 3 drinks listed below that will have you drop pounds of fat lightning fast!

First things first. Always remember that to Lightning Keto get fast results with losing weight, you have to remember the basic principles of a healthy lifestyle. Those principles are proper nutrition, getting plenty of sleep every night, drinking plenty of water daily, cardiovascular exercise, and weight resistance exercise. Now, to get extremely fast weight loss, I highly recommend the following 3 drinks to help drop those pounds lightning fast,Green Tea: Green tea has an abundance of health benefits...including boosting your metabolism. I recommend for you to drink 1-2 cups daily.

Always remember that to get fast results with losing

Apple Cider Vinegar can help with reducing hunger, increasing your metabolic rate, and several other health benefits! Only one thing though....you are DEFINITELY going to have to get used to the taste! I recommend for you to get ACV three times daily. Take 1 tablespoon and add it into 8 oz. of water.

Including those beverages above into your diet plan

Adding protein shakes into your daily diet will help in building, repairing, and maintaining lean muscle tissue. The more lean muscle tissue your body maintains and have...the more your body will automatically burn fat! I recommend for you to get 1/2 your body-weight in ounces each day.Including those beverages above into your diet plan, following those key basic principles that I talked about above, making sure that you naturally increase your metabolism as high as possible, and staying 100% consistent with your diet and fitness plan will most certainly help you get extremely fast weight loss!

Best Diet For Weight Loss

Are you getting a headache trying to find the best diet for weight loss...that actually works?! Well, take 60 quick seconds out of your day to read this article and see which diet is the most effective to easily and permanently drop lbs. lightning fast!

First things first. If you want to lose weight safe, easy, and fast, you have to stay natural. Therefore, please take my advice and avoid those "fad diets" (low calorie, low carb, low fat, etc.). Those programs SLOW DOWN your metabolism which causes REBOUND weight loss and STORED body fat!

Lightning Keto Reviews – Is it Works with Apple Cider Vinegar?

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Sep 3 | Drink These 3 Things and Have Pounds | Nyack, NY Patch - Patch.com

We live in a society that is obsessed with diet culture. In many ways, this infatuation with fitness and weight loss has crossed the line into toxicity, with more and more American women and men flirting with disordered eating habits each year. The pursuit of thinness is one of the most harmful things we can put our bodies and minds through. While a healthy approach to weight management is definitely a good thing, the line gets blurry very quickly with all of the new diet fads on the market.

Postpartum women are at a heightened risk of feeling like they need to jump on the fad diet bandwagon. There seems to be a rush for postpartum women to get back to their 'pre-pregnancy weight', though many experts don't advise dieting or exercising for at least the first 6 weeks after giving birth. A woman's body has to heal from the extreme strain put on the body from pregnancy and childbirth. It is not a time to be depriving or pushing your body to perform exercises.

There are, however, several ways to manage your postpartum diet, which will assist in shedding some of the extra weight. Keep in mind, you should consult with your doctor before making any drastic changes to your diet. BabyGaga spoke to industry experts who helped clear up why cutting carbs is not a good idea in the postpartum phase (you need them!).Read on for more tips on how to approach your nutrition management after bringing home baby.

One thing that postpartum women must realize is that their postpartum bodies took nine months to evolve and change to the size and shape that they are currently in, and there is no quick way to erase those nine months of changes! Patience and love for your body are critical in this phase, as you will already be struggling with exhaustion and stress, and body related pressure won't help matters.

BabyGaga spoke to Gina Waggott, the founder of popular online site Pregnancy Food Checker. As a certified pregnancy diet expert, her and her team of registered dieticians offer nutrition advice and guidance to pregnant and postpartum women.

RELATED: Your Diet Postpartum Also Helps With Your Baby's Health

Gina explained, "Giving birth is often seen as the 'finish line' after a nine-month marathon, but it's actually only the first lap! Many women are surprised that the classic diet advice during pregnancy - whole foods, healthy eating, and avoiding high mercury fish or alcohol, for example, also extends to post-birth breastfeeding, too. Women who can't wait to lose the pregnancy 'pooch' mistakenly start dieting and cutting carbs, when they actually need to eat more (healthy) calories."

She continued, "I like to think of pregnancy diets as a gentle bump that should grow just like your baby. Start the healthy eating when trying to conceive, then it's 200-300 extra calories a day during the second and third trimesters, and ending with 400 - 500 extra calories a day when breastfeeding, and then it tapers off again as the baby moves to solid food."

One thing to consider in the postpartum rush to get back to your pre-pregnancy weight is whether or not you are breastfeeding. Breastfeeding is a real sport, and burns a ton of calories! It also means you need to be consuming much more food than if you were not breastfeeding. It's really important that women be mindful of this, so that they aren't undereating, thus affecting their milk supply, or just not being energized enough to get through the days.

Andrea Tran is a lactation consultant and registered nurse, who runs the website Breastfeeding Confidential, where she offers breastfeeding guidance and support to women across the country.

Andrea reiterated that breastfeeding women need to consume more food, not less,

"If a woman is breastfeeding she is supposed to consume 500 calories above her pre-pregnant diet."

She explained to BabyGaga that a breastfeeding woman will need to eat similar amounts to what she ate in pregnancy, 'During pregnancy and breastfeeding women usually notice an increase in appetite and that will go away after birth if they are not breastfeeding. If they are breastfeeding they are encouraged to make the same type of food choices they did during pregnancy.'

While cutting carbs seems to be a theme in diet culture, it's not a great idea. Carbohydrates are an important food group, and completely cutting them out is not conducive to overall health. While cutting out potato chips, cookies, and donuts is probably a good idea, there are plenty of healthy carbs to keep in your diet. Wholegrain pasta, sweet potatoes, greens, and apples are all carbohydrate-based foods!

Dr. Kristin Sears is the creator of The Zone Diet, an eating plan that focuses of consuming 40% carbohydrates, 30% fats, and 30% proteins to prevent cellular inflammation, a risk factor in obesity and other illnesses. She explained to BabyGaga the importance of balancein the postpartum phase, "A balance is always the key. Losing excess fat will be accelerated by replacing grains and starches and non-starchy vegetables and limited amounts of fruit while maintaining adequate levels of protein."

While it's quite normal for postpartum women to feel very emotional about the way that their bodies have changed (and then changed again!) during and after pregnancy, the approach to weight loss needs to be gentle. The first 6 weeks after giving birth are when a woman's body will be repairing and healing, and eating plenty of nutritious foods and staying hydrated will help your body bounce back faster.

Keep in mind that if you feed your body well, you will get stronger, which will lead you to having more energy and enthusiasm when you do get the clear from your doctor to resume physical exercise. Take smalls steps towards complete wellbeing each day, and you will reach your goals in no time.

NEXT:Expect To Change Your Diet Before, During, & After Pregnancy

SOURCES: Pregnancy Food Checker, Breastfeeding Confidential, Zone Labs

How These Houston Dads Are Encouraging More Families To Adopt

Ariane Signer has been writing her thoughts, fears and dreams in journals since the early 90's. A personal development and self-help junkie, she has been working as a creative freelance writer since 2016. A native Canadian, she has found her home in small town Switzerland, where she lives with her husband and two young sons. She published her first book, Things That Shine: Poems, in 2019.

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Losing Weight After Pregnancy: More Than Just Cutting Carbs - BabyGaga

National Nutrition Week: Loaded with vitamin E, cell reinforcements and polyphenols, coconut oil helps balance hormones that prevent weight gain. In any case, be careful when putting resources into this oil assortment as not all are the equivalent. Virgin coconut oil is viewed as the best for weight reduction as it doesnt contain immersed fats.

Getting thinner may appear nearly as overwhelming as keeping the weight off, which requires standard exercise, a solid eating routine, and in particular, the inspiration to remain fit and follow a sound way of life.

While there are different eating regimens that one can follow to lose the overabundance weight and inches, its imperative to realize what youre eating and how is it helping your body for the long stretch. Hardly any changes in your eating routine can assist you with consuming fat, yet additionally quicken your weight reduction regime.

Coconut oil, for instance, has been an essential piece of most Indian family units for quite a long while, and furthermore one that is found in South-East Asian foods and day by day lives.

Its additionally a characteristic stunner arrangement gave from age-to-age, as its useful for both skin and hair or can even be utilized as a base on the off chance that you wish to make your own hair oil, blending different spices and different oils for included advantages.

Coconut is properly hailed as Natures Superfood because of its myriad health advantages, and has additionally been known as the tree of life at times.

Virgin coconut oils have additionally been picking up ubiquity for generally speaking use, particularly in cooking and all the more explicitly vegetarian cooking. Veganism is step by step assuming control over the world as awareness ascends for accomplishing something for the planet, diminishing ones carbon impression and then some.

Meat utilization as well, has been discovered to be a significant donor towards a worldwide temperature alteration lately.

Virgin coconut oil is acquired from fresh, developed bit of the coconut without the utilization of warmth. Utilizing the cold pressing method of extraction, cold squeezed virgin coconut oil has an unfiltered taste and smell and basically protects the normal decency of the oil.

Loaded with vitamin E, cell reinforcements and polyphenols, coconut oil helps balance hormones that forestall weight gain. Be that as it may, be careful when putting resources into this oil assortment as not all are the equivalent.

Virgin coconut oil is viewed as the best for weight reduction as it doesnt contain soaked fats, which are a significant reason for expanded cholesterol levels and other related way of life issues.

As indicated by an investigation by the Stanford Chiropractic Center, Millions of people across America (not to mention worldwide) struggle with stubborn abdominal fat, which can be difficult to shed even when a healthy lifestyle is adopted. Not only is abdominal fat, also called visceral fat or belly fat, unsightly, it can can lead to an increased risk of a number of health conditions.

Some of the risks associated with carrying excess fat around your middle are a greater susceptibility to type 2 diabetes and heart disease. Additionally, as this fat tends to coat vital organs, it can cause system-wide inflammation that can trigger an array of other chronic illnesses.

Talking about virgin coconut oils different advantages, Mumbai-based nutritionist Sheryl Salis says, Virgin Coconut Oil is an oil source containing a high concentration of Medium Chain Triglycerides (MCTs) which have shown beneficial effects on weight management. Research suggests that regular consumption of virgin coconut oil reduces food cravings and thereby helps trim abdominal fat, this in turn aids in weight management.

The significant Medium Chain Fatty Acids (MCFAs) present in coconut oil are Lauric corrosive, caprylic corrosive and capric corrosive which help improve the bodys immunity and furthermore keep up great gut wellbeing.

Fitness advocates have perpetuated that the oil has several health benefits that can be easily integrated in the daily diet as well. Virgin coconut oil is vegan-friendly and is suitable for all types of cooking, sauting, baking and stir-frying. It can also be used as a base oil to coat vegetables while cooking or to simply dress salads, includes Sheryl Salis.

Coconut oils umpteen health advantages additionally help feed the hair, advance hair development, and furthermore condition the scalp.

1. Warmth the oil until its lukewarm and dab it on the scalp with your fingertips or utilizing a little cotton ball. Back rub the scalp tenderly after application.

2. When you have oiled the scalp, you may likewise decide to oil your hair from roots to the finishes.

3. Coconut oil can be kept on the hair overnight, or on the off chance that youre hard-in a hurry, at that point can be washed off 30 minutes after application.

Its a effective lotion for both the face and the body. Its enemy of bacterial, hostile to anti-fungal properties keep the skin smooth and hydrated, thus helping in improving skin flexibility.

Did you realize that coconut oil additionally works wonders as a makeup remover particularly when you need to take off waterproof makeup? Simply apply it onto the face as a cleanser or utilize a cotton pad to swipe away makeup residue.

Alex Zinberg is the authored some of the immensely successful books and news as well. He is best-known for his writing skill. He currently lives in USA, with his wife and daughter. His profession is writing books and news articles. He is excellent as an author. Now he is onboard with coveragelog.com.

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National Nutrition Week 2020: Coconut oil- can assist you with lose weight, build immunity and also get great skin and hair - Coverage Log

UNEDITED Q&A: Saints OL Andrus Peat discusses returning from thumb injury and weight loss

Updated: 9:48 PM CDT Sep 2, 2020

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Hey, injuries, uh, back at practice for a couple of days. Was it like to get back being Yeah. Difficult. Felt good to be back out there. Yes, everything feels good. And, uh, you know, just continue to work, get better. You have to wear any race or anything when you're practicing. Yeah, I'm protecting my down, but I'm not gonna go into someone what's on it, but definitely protecting it. Next question For John, Andrew, your conditioning seems to be pretty significant and noticeable. How do you feel? Like that's going to help you fish season and on in your NFL Korea. Yeah, definitely. I really try to put emphasis on that this offseason really start up with just the weight room and conditioning, so I feel like it's definitely gonna be beneficial just being ableto you know, finished blocks and sustained. And, you know, just just, you know, food feel more athletic and for better out there. So it's difficult to these questions. Were Luke Johnson I just Did you lose weight this offseason? Just kind of change your body composition. Explain? Yeah. Probably lost around, like, 10 or 15. Um, yeah. This offseason from from and allies here. Yes, questions will make undergo. Interesting guard doesn't make any difference to you. Who's playing that? Sanders. That chemistry factor there where you got to get used to both those guys? Or is it just kind of, you know, whatever. Yeah, just just wherever the coaches feels best for those guys played, it doesn't really matter to me. So no, just trust in the country's gonna put put them in the right position. So it's either way, you know, we're gonna go out there and make it work. This washing room any just yet. With you slimming down and being in practice the last couple days, Is there any place where it's noticeable? The difference for you? Um, I can't pinpoint one thing. I'll just say overall, just feeling feeling better. You know, just, uh, having more energy and, you know, just feeling a little a little quicker. The question Lou Johnson. I'm sorry to keep hammering on how good you look, but was there like it was like a diet change. This also like, how did you go about actually kind of cut down on some of the weight yet it really it really wasn't a diet change. I just really, uh I started training, like, right after the last game. So, uh, you know, obviously, I miss in time during the season. They came back for the last last game and a half, so I felt, you know, pretty pretty fresh overall, you know, besides my arm that I had surgery on. But I probably say, uh, you know, just hit me pretty hard, right after not really taking a break in. Just get in shape, food and just die wise. This, you know, just trying to make good decisions with nothing like Spectacular. Okay, I think we're all set. Thanks and big.

UNEDITED Q&A: Saints OL Andrus Peat discusses returning from thumb injury and weight loss

Updated: 9:48 PM CDT Sep 2, 2020

You've been back at practice for a couple days. What's it like to get back and being able to practice?"Yeah, definitely felt good to be back out there. Everything feels good and now just continue to work and try to get better each day."Do you have to wear any brace or anything when you're practicing?"Yeah, I'm protecting my thumb, but I'm not going to go into like what's on it, but I'm definitely protecting it."Your conditioning seems to be pretty significant and noticeable. How do you feel like that's going to help you this season and on in your NFL career?"Yeah, definitely. I really tried to put emphasis on that this offseason really starting off with the just the weight room and conditioning. So I feel like it's definitely going to be beneficial just being able to finish blocks and sustain and just feel more athletic and feel better out there. So it's definitely going to be good."Did you lose weight this offseason or do you just kind of change your body composition? How would you kind of explain that?"I probably lost around like 10 or 15 pounds this offseason from the end of last year."At guard, does it make any difference to you who's playing at center? Is there a chemistry factor there where you've got to get used to both those guys? Or is it just kind of whatever?"Yeah, just wherever the coaches feel is best for those guys to play it doesn't really matter to me. (I'm) Just trusting the coaches are going to put them in the right position. So either way, we're going to go out there and make it work."With you slimming down and being at practice the last couple days, is there any place where it's noticeable, the difference for you?"I can't pinpoint one thing, I'll just say overall, just feeling a feeling better, just having more energy and just feeling a little bit quicker."I'm sorry to keep hammering on how good you look, but was there like a diet change this offseason? How did you go about actually kind of cutting down on some of the weight?"It really was not a diet change. I just really started training right after the last game. Obviously, I missed some time during the season and came back for the last game and a half so I felt pretty fresh overall besides my arm I had surgery on. I would probably just say hitting it pretty hard right after, not really taking a break and just getting straight to it. Diet wise just trying to make good decisions, but nothing spectacular."

You've been back at practice for a couple days. What's it like to get back and being able to practice?"Yeah, definitely felt good to be back out there. Everything feels good and now just continue to work and try to get better each day."

Do you have to wear any brace or anything when you're practicing?"Yeah, I'm protecting my thumb, but I'm not going to go into like what's on it, but I'm definitely protecting it."

Your conditioning seems to be pretty significant and noticeable. How do you feel like that's going to help you this season and on in your NFL career?"Yeah, definitely. I really tried to put emphasis on that this offseason really starting off with the just the weight room and conditioning. So I feel like it's definitely going to be beneficial just being able to finish blocks and sustain and just feel more athletic and feel better out there. So it's definitely going to be good."

Did you lose weight this offseason or do you just kind of change your body composition? How would you kind of explain that?"I probably lost around like 10 or 15 pounds this offseason from the end of last year."

At guard, does it make any difference to you who's playing at center? Is there a chemistry factor there where you've got to get used to both those guys? Or is it just kind of whatever?"Yeah, just wherever the coaches feel is best for those guys to play it doesn't really matter to me. (I'm) Just trusting the coaches are going to put them in the right position. So either way, we're going to go out there and make it work."

With you slimming down and being at practice the last couple days, is there any place where it's noticeable, the difference for you?"I can't pinpoint one thing, I'll just say overall, just feeling a feeling better, just having more energy and just feeling a little bit quicker."

I'm sorry to keep hammering on how good you look, but was there like a diet change this offseason? How did you go about actually kind of cutting down on some of the weight?"It really was not a diet change. I just really started training right after the last game. Obviously, I missed some time during the season and came back for the last game and a half so I felt pretty fresh overall besides my arm I had surgery on. I would probably just say hitting it pretty hard right after, not really taking a break and just getting straight to it. Diet wise just trying to make good decisions, but nothing spectacular."

Read more:
UNEDITED Q&A: Saints OL Andrus Peat discusses returning from thumb injury and weight loss - WDSU New Orleans

This article was reviewed by Matt Pudvah CSCS, Head Strength Coach of the Sports Performance Institute at the Manchester Athletic Club.

You didnt come to MedShadow to learn how to strength train, but here we are. The benefits strength training has on your health are immense and plentiful. Even better, training starts where you are if youve never lifted a weight or if youve been training for years, this activity will adapt to your needs. Resistance training (as its also called) has been shown to improve your cardiovascular health, increase bone density, boost cognitive function, and develop your movement control.

The journal Current Sports Medicine Reports refers to resistance training as medicine. It says that strength training may help prevent and manage Type II diabetes, reduce lower back pain and discomfort associated with arthritis and fibromyalgia, and can even reverse specific aging factors in skeletal muscle (aka your muscles).

The idea of lifting weights may intimidate you, and so the point of this guide is not only to shed light on the health benefits of strength training but to teach you how to start strength training. Seriously, anyone can do it.

The concept of strength training is an easy one to understand you apply stress to specific muscles in your body, and they respond by getting stronger. When it comes to stress, we dont mean the kind associated with the SATs, but physical stress in the form of an external loadsuch as weights, body weight, or a resistance band.

This external load creates mechanical tension (or just tension) and causes micro-tears within your muscle tissue. As a result, your body responds by repairing those tears and adapting to that specific amount of stress. To trigger more growth the next time, you must apply more stress, which can be done in a multitude of ways (more on that below). As you keep adding resistance over time, your muscles will continue to get stronger and bigger.

It isnt easy to articulate how being bigger and stronger improves your everyday quality of life, but here goes. First, muscle tissue requires more calories to function, and so the more muscle you have, the easier it will be to lose weight and keep it off. Stronger muscles can better stabilize your surrounding joints, so you should be able to move easier, have less risk of falling, and generally feel better doing any activity such as running, golfing, or yard worklastly, more muscle and less fat results in a more muscular and toned body. Youll feel better about how you look and, as a result, feel more confident. A study in the journal Neuropsychiatric Disease and Treatment linked physical activity and ones body mass index (a measure of healthy weight) to their self-esteem.

Again, tension is created by applying an external load to a specific muscle or group of muscles such as by performing a set of pushups, curling dumbbells, or pressing a resistance band overhead. Here, well quickly breakdown the most common forms of external loads.

For beginners, performing exercises such as pushups, lunges, and squats will force them to fight against their body weight. This creates tension, and its a perfectly acceptable way to start building strength and muscledont let your fitness-crazed friends tell you otherwise.

These stretchy elastic pieces sometimes come with handles attached to either end for easy gripping or are looped. Either option is acceptable. Bands are versatile, accessible, cheap, and generally safer compared to weights. You can create an immense amount of tension with bands, as the resistance increases as you push and pull it further from its anchoring point. Bands also come in various sizes, and we suggest investing in a light, medium, and heavy version for more exercise variance. The only major limitation with bands is that compared to weights, you cant measure how much youre lifting, so progression becomes a little more challenging to manage. If youre new to lifting, though, it doesnt matter.

Dumbbells, barbells, and kettlebells are the most common weights found in gyms across the globe. Most gyms have dumbbells that range from a very light five pounds up to 110 pounds (or even 200-plus in hardcore gyms) in five-pound increments. A wide selection of weights makes progressing (see below) more accessible as you can lift five pounds one week, 10 pounds the next, and then 15 pounds after that.

When starting a strength training routine, youll perform a set number of exercises on your training days. With each exercise will come a set and rep recommendations. Reps, or repetitions, indicate how many times youll do that exercise. And sets determine the number of times youll perform that rep cluster. Lets use pushups as an example. If your program calls for you to perform three sets of 10 reps, you will then do 10 pushups, rest, perform another 10 reps, rest once more, and then do your final set of 10 reps.

As far as how many sets and reps to perform, that depends on your goal and training experience. For beginners, three sets per exercise is a good starting point. Typically, you wont want to exceed five sets since that can lead to fatigue. (Though, athletes like powerlifters and strongmen who train specifically for strength have been known to perform exercises for eight to 12 sets of two reps. You wont.) Try one of these Pudvah-approved rep ranges based on a handful of basic goals.

There is an inverse relationship between how many reps you perform and how much weight you lift. The higher the number of reps, the lighter the weight should be. If youre lifting fewer reps, the weight should be heavier. Of course, heavy and light are relative, so how much do I lift you ask? A good rule of thumb is that you should be able to manage two more reps than the prescribed number. So, if you were performing a biceps curl for 10 reps, select a weight that you could do for 12. Finding this weight will take trial and error. When in doubt, choose a lighter weight and slowly build up to a more challenging load.

Finally, youll want to rest between each set of exercises. Start with 90 seconds if youre brand spanking new to strength training. If your goal is to lose weight, then aim to decrease your rest time to 60 seconds, then 45 seconds, then to 30 seconds. If your goal is to build strength and youre lifting heavier weights, then youll need more rest, about two minutes. (Some strength athletes rest up to four minutes between heavy sets.)

An excellent strength-training routine includes a mode of progression. Whether your goal is to lose fat, gain muscle, or build endurance, you must continually increase the amount of stress you place on your body even if its minimal each week. Theres more than one way to progress when it comes to strength training, and some may be better for others:

Depending on your set and rep goal (see above), you should start on that ranges low end. For muscle growth, that means youd start with eight reps for each exercise. You would add one to two reps to each set each week until you hit 15 reps. The weight you use stays the same. Once you hit the end of that rep range, you can increase the weight by about five pounds and start back at eight.

Increasing the amount of weight you lift each week is a more advanced method and is usually used by those looking to get stronger. Instead of increasing how many reps you do each week, youd stick with your prescribed range and try to increase the weight you lift. Experts, such as Jim Wendler a famed powerlifter says even a half-pound increase works. He also adds that small increases are preferred as youre less likely to get injured and leave more room for growth.

A third way to add stress to your muscle is to increase your time under tension (or TUT). This is another excellent technique to keep in your back pocket. Eventually, youll hit a plateau with how much weight you can lift within your desired rep range. When that happens, a good strategy is to lift those weights more slowly to increase the amount of time your muscle is under duress for.

When it comes to tempo training, there are four numbers you need to pay attention to, usually formatted like this: 3-0-1-0. The first number refers to the initial movement of the lift, the second denotes a pause during the lift, the return motion of the lift, and the fourth number denotes any pause at the end of the lift. Per the example above for pushup, youd lower yourself to a count of three seconds, and then raise your body quickly to the count of one second.

If you find that youve hit a wall with how much you can lift for a set number of reps, then try starting out with a 2-0-2-0 tempo. Then, aim to add a second to the first and third numbers each week. This is a useful technique if you dont have a lot of weights at home, Pudvah says.

At this point, you have a basic understanding of how strength training works, how to progress, and the style of lifting you want to tackle. Now you need to choose exercises so you can, you know, actually, train. For this, Pudvah has a basic roadmap that he uses to train everyone from investment bankers in their 60s to college tennis studs.

The premise is simple: each workout, you want to select one exercise to train each of the seven essential movement patterns. Those patterns are a horizontal push and pull, a vertical push and pull, an exercise that has you flex your knees, and a movement that has you hinge your hips. According to Pudvah, these six patterns resemble many of our everyday activities. Vertical pressing which is when you raise your arms overhead resembles you reaching for a book from a high shelf. Every time you bend over to pick up your kid (or cat), youre hinging at your hips. Just as practicing your handwriting results in more attractive penmanship, practicing these movements will make your movement more fluid and stable.

Below, Pudvah breaks down a few exercises to try in each category. Pick one move per workout.

Before working out, you need to warm up to help prevent injury and prime your body to work efficiently and to create more fluidity in your joints. According to Pudvah, your warmup should consist of core exercise, a shoulder exercise, and a hip exercise. A good warmup shouldnt take you more than 10 minutes. After, you should feel supple, have a light sweat going, and feel mentally energized.

Heres an example warmup:

Front plank: 20 seconds

Shoulder circles: 15 reps

Inchworms: 6 reps

The time has come to try your first workout. Dont be nervous. This article may be long and filled with new information, but at the end of the day its just exercise. Heres how youre going to do this:

Take stock of the equipment you have. If youre fortunate enough to have some bands or dumbbells, get those ready. If not, then you can get crafty with items around the house. A 16-ounce water bottle equals about a pound. A backpack filled with a book or two can be worn during squats or used for rows. (Use your kitchen or bathroom scale to keep track of how much weight you are adding. Remember, adding a half a pound is progress for beginners) If you have empty cat litter containers or water jugs, fill them up partly and sub those for dumbbells. If you want to increase weight but cant find the right tool, you can just need to do more reps or slow the tempo. Or, your own body weight will do the trick for many whole-body exercises like squats and pushups.

After you have your equipment sorted, its time to choose your exercises. Regardless of your goal, Pudvah suggests a full-body routine. Pudvah suggests it specifically for beginners because you can accumulate more work overall with a lesser chance of injury per session. Also, you wont have to dedicate time for more than three to four workouts per week.

Now you need to determine how many sets and reps you want to do. If youre new, then just stick with three sets for each movement. As for reps, Pudvah suggests choosing the muscle-building range of 8-15. While that range is ideal for building muscle, its also just a good starting point for anyone dipping their toe into strength training. Its the Goldilocks of rep ranges.

Directions: Perform the warm-up above three times through before working out.

Pushup (or modified pushup on your knees): 3 sets of 8 reps

Backpack row: 3 sets of 8 reps

Backpack squat: 3 sets of 10 reps

Overhead band press: 3 sets of 10 reps

Inverted row: 3 sets of 8 reps

Banded deadlift: 3 sets of 10 reps

Dead bug: 3 sets of 12 reps

Link:
Everything You Need to Know About Strength Training for Beginners - MedShadow

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