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What did Bye set out to achieve?

According to Bye, numerous studies show that high-intensity interval training is much more effective for improving endurance than moderate intensity training.

"This is true regardless if you're sick or healthy, young or old. We wanted to see if patients with arthritis could handle high intensity training and see the same positive effects," said Bye.

After ten weeks of hard training on a spinning bike twice a week, Bye saw no adverse effects on her study's participants, a group of women with arthritis.

"Rather, we saw a tendency for there to be less inflammation, at least as measured by the inflammation marker CRP, and the participants of the study experienced a solid increase in maximum oxygen intake, meaning that they reduced their risk of cardiovascular disease," Bye said.

The participants also saw a small reduction in BMI, body fat percent and waist measurement, as well as an increase in muscle mass as a result of the training period.

The participants warmed up for ten minutes at 70 per cent of their maximum pulse, and then did four repetitions of high intensity (85-95 percent of max pulse) four-minute intervals.

The break between each interval was about three minutes, at 70 percent of max pulse. The total work-out session lasted about 35 minutes.

"The women who participated in the study found this to be a good, effective method of training, and are mostly very motivated to continue because of the progress they've seen," Bye concluded.

The NHS issues important advice when it comes to trying out different forms of exercise.

"If a particular activity causes your joints to become warm and swollen, or it causes severe pain, then stop and rest," says the health body.

If it does not cause problems, then it is usually fine to continue, notes the health site.

It adds: "If a particular activity always causes a flare-up, it's best to avoid it and find an alternative."

See original here:
Rheumatoid arthritis treatment: The fast workout that may provide pain relief - Express

With over 170,000 dead in the U.S. as a result of COVID-19, it is clear that we must fix the broken food culture that is predisposing so many to an early death.

We know and have accepted willingly or not that the lack of affordable access to healthy food is leading many to die from the ravages of COVID-19, and that this inequity falls along racial and economic lines. Of those suffering from underlying conditions including diet-related diseases like diabetes, high blood pressure, or heart disease 20 percent died after contracting COVID-19. Less than 2 percent of people without those conditions died.

But the reality is this: Junk food is cheap, plentiful and easy to access, even though our nation produces an ample supply of high-quality produce and plant-based products.

Along comes COVID-19 and at once, the inequity within our food system is not just glaring, but it is deadly. These facts must serve as a societal kick in the pants to the government, civil society, parents, teachers, children and employees alike. If we want to adequately tackle COVID-19, we must revamp our food system for human health and immunity. But how?

Here are three tangible steps that actors across our food system can take now.

Market food as though it matters to health.

Our very American love of freedom spurs us to defend supersized junk food while resisting regulations that might rein in the worst of our impulses. Built for taste, but also for profit, convenience and shelf life, our food culture churns out food that is ultra-processed, calorie-dense and loaded with refined carbohydrates. Our taste buds crave the very things that are worst for us products with salt, fat and sugar, which are then mass-produced, mass-marketed and disproportionately geared toward the economically disadvantaged.

Other nations have taken significant measures to curb junk food by attacking marketing dollars. The U.K. and its Prime Minister Boris Johnson following his recent COVID-19 scare are prepared toroll out strict regulations on junk food advertising. The U.S. continues to be among the few industrialized nations that lack coherent food policy and food leadership.

Just last year, the UCONN Rudd Center for Policy and Obesityfound that 80 percent of ad dollars from the biggest food companies in the U.S. were spent on their unhealthiest offerings including sugary drinks, fast food, candy and other snacks. And much of this spending on advertising is geared toward minority populations, especially youth. Even companies with diverse portfolios of healthy and unhealthy brands in multiple categories almost exclusively target Hispanic and Black consumers with ads for their unhealthy brands.

Innovation in the pricing of food.

The food sector doesnt lack innovation but it is driven primarily by sales, not health. This leads to innovation in salt, fat, sugar and refined carbs. Burgers with higher calorie toppings and pizza crusts stuffed anew much of it marketed, again, to and destined for economically disadvantaged communities. Meanwhile, too much of the innovation in better-for-you foods is aimed at those who are at the tip-top of the socio-economic pyramid. What we need is innovation in behavioral economics.

The private sector has an opportunity now to explore dynamic pricing for the better-for-you foods so that people living in disadvantaged communities can access and afford foods that will help them live healthy lives. Dynamic pricing means higher prices in advantaged communities, and lower prices in disadvantaged communities, but the whole remains profitable. The result, quite simply, would be that the same weeks worth of groceries of healthy options for a wealthy family should cost more than for those who are economically disadvantaged. For a society that pays dearly for the outputs of this broken food system through costly and deadly health outcomes its time to shift the balance.

Make cooking at home the new normal.

COVID-19 has forced even the most reluctant among us to become our own personal chef. While many gripe about the banality of home cooking (and the inevitable dishwashing that follows), this shift has the potential to reshape our national relationship with cooking.Studies have shown that cooking dinner frequently at home is associated with consumption of a healthier diet whether or not one is trying to lose weight.

If we dont care about staying healthy and cooking now when our immunity is more important than ever and we are eating all of our meals at home, when will we? We call on teachers, school systems and parents to bring nutrition education to the classroom Zoom or otherwise for the first time. Lets make sure the next generation understands the connection between food and health.

Fundamentally, any meaningful change requires leadership from the government, the private sector, our education system and ourselves. Healthy food has power but like so many things, access is limited to the few. COVID-19 has given us an opportunity to reset our food system in the name of health and equity. It should not have taken a global pandemic to arrive at this point but now the moment is too crucial to waste.

Nancy E. Roman is president and CEO of Michelle ObamaMichelle LeVaughn Robinson ObamaTransforming our food culture a matter of life and death The Hill's 12:30 Report: Trump uses White House as campaign backdrop The Hill's Morning Report - Presented by Facebook - First lady casts Trump as fighter for the 'forgotten' MORE's Partnership for a Healthier America. Follow her on Twitter @nancyroman1.

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Transforming our food culture a matter of life and death - The Hill

Slow and steady wins the race.

Two years after giving birth to daughterCairo,Tia Mowryrevealed she's lost an impressive 68 pounds. The secret to Tia's postpartum weight loss? Don't rush the process.

"I've lost to date 68 pounds since giving birth to my daughter," theSister, Sister star captioned an Instagram selfie on Tuesday, Aug. 24."I'm very proud that I did it my way and in my time. I didn't feel rushed to snap back. I enjoyed breast feeding and spending quality time with #cairo and my son #cree."

And for those new moms struggling with the number on the scale, Tia has some sage advice.

"To all the women who are feeling pressured after birth. Do YOU! Do what makes YOU proud and do it in YOUR time. Not anyone else's," she wrote.

In the snapshot, the 42-year-old showed off her svelte physique in a turtleneck sweater and denim short-shorts.

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Tia Mowry Proudly Reveals 68-Pound Weight Loss With an Inspiring Message to New Moms - E! NEWS

Want to get a six pack? Step one: do this home workout for six pack abs four to five days per week to build muscles. Step two: follow a low-carb diet and manage your insulin resistance to reveal your abs. Home abs workouts don't get much simpler than this: five abs exercises + one determined individual = sixpack abs heaven.

We all want to have a six pack but haven't got the time to work out. Thanks to this home workout for sixpack abs, all you need is 5 spare minutes a day and a bit of persistence to sculpt those washboard abs. Better still, all of the below abs exercises are bodyweight only, none of the best home gym equipment is required here (although the best dumbbells might come in handy).

Getting a six pack is not just about doing abs home workouts but also following the correct diet plan. Insulin resistance is often the reason why your abs won't show but going on special diet, such as the keto diet and intermittent fasting, can help controlling insulin levels more efficiently.

That said, much like any other muscle in your body, abs need plenty of exercising to grow. You don't need to train abs every day to get a six pack but finding the balance between frequent workouts and rest is key of getting stronger abs.

Abs are part of your core muscles and a strong core can help you lift heavier and also improve posture and therefore comfort levels. To find out more about why training the core is more important, have a look our article on the best core exercises.

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 SIXPAD claims. 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

Most people know that protein is essential for muscle growth and recovery but did you know that protein can also help you lose weight? Protein takes longer to break down than carbohydrates, especially when supplied from natural sources, such as lean meat, fish, nuts, leafy greens, eggs etc.

Even for muscle building, you don't necessarily have to chug down gallons of protein shakes a day but supplementing can be a convenient way of getting enough protein in your system without having to cook all the time.

The best protein powders are low on sugar and high in protein and having one after your workout can aid muscle recovery. Same goes for the best protein bars: if you must snack on something, leave the sugary chocolate bars in the supermarket and have a protein bar or the best jerky instead.

Barebells High Protein and Low Carb/Sugar Bar, 12 x 55 (Vegan) | Buy it for 24.20 at AmazonThe Barebells vegan protein bar range that includes two flavours, Hazelnut Nougat and Salty Peanut is high in protein, low on sugar, tastes great and has texture that won't remind you of compressed, oily powder. These bars are also palm-oil free and contain some fibres too.View Deal

(Image credit: Getty Images)

There are five exercises and each should be performed for 40 seconds, followed by a 20 second break. For the duration of each block, go as hard as you can without compromising form. If you notice that your form is falling apart, try slowing down but don't stop until the end of the 40 seconds.

This 5-minute abs workout might be a fast one but in order for it to be effective, we had to include some intermediate and even hard abs exercises. We are not trying to cut corners here: this abs workout might take only five minutes to complete but by the end of it, you will feel all your abs pumping and aching.

This exercise works pretty much your whole body, but especially your abs, obliques, shoulders, arms and basically your whole upper body for stabilisation.

You start off in the standard push up position. To perform a mountain climber, pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push up position all the way through the exercise, so don't bob your hips up and down as you tuck your knees in.

Try to do mountain climbers as fast as you can without compromising on technique. It is a high-intensity exercise, after all. You'll see that even 20 seconds of mountain climbers can be very tiring.

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To perform a proper Russian twist, sit down on the floor with your legs extended in front of you. Clasp your hand together and lift your feet off the ground, using your core to balance.

Rotate your torso to one side, controlling the movement with your obliques, then back to the other side. Russian twists don't have to be fast; the longer it takes to stay in the rotated position, the longer your obliques are activated.

For added resistance, you can hold either thebest dumbbellor thebest kettlebellin your hands as you twist and lift your legs off the ground. For a lower impact version, leave the feet on the ground and lose the weights.

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Flutter kicks will really work your lower abs. You'll also need your whole core to be engaged to keep your legs up in the air and moving. To perform flutter kicks, you need to lay down on the floor if you are working out on a hard floor, consider using the best yoga mats with your arms extended down the side of your body. Lift both legs up and hover them over the ground just slightly.

Then, start kicking! You need to move your legs up and down simultaneously in a fast but controlled motion without placing them down on the ground again. Pretty much what you would do in the swimming pool doing front crawls but on your back and on dry land. Keep your spine neutral by looking up and not at your legs and keep pushing until the time is up.

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Planks are plenty hard enough for most but this plank variation cranks up the difficulty level even higher. With standard plank, you 'only' have to hold the pose for as long as you can but with hardstyle plank, you need to flex all the muscles in your body, working them way harder than usual.

From an onlookers point of view, hardstyle plank looks similar to standard planks: you go down on your forearms and toes and hold your body straight, parallel to the ground. The difference with hardstyle plank is that you pull your elbows and toes toward the centre of your body, without actually moving them.

Granted, you probably won't be able to hold a hardstyle plank for 40 seconds but what you can do is hold it for 5-10 seconds first then gradually increase the length over time. For the rest of the 40-second block, you can hold the standard plank.

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Starting position is similar to flutter kicks: on your back and arms extended on your side. From here, you want to lift both of your legs up in the air and as you reach the apex of the lift legs are pointing up you want to lift your pelvis off the floor and 'kick up' in the air, contracting all the abs in one move. Lower the leg back down and repeat.

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Get a six pack in only 5 MINUTES a day with this home workout that uses bodyweight abs exercises only - T3 (Australia)

My name is Julia Terranova (@juliagetslean), and I am 25 years old. I live in Newberg, Oregon, and I am a receptionist. After reaching a point of eating too much fast food and getting diagnosed with multiple health ailments, I committed to keto and calorie tracking and took back my health.

Before discovering the keto diet, I struggled with binge eating, especially when it came to fast food. My days revolved around trips to the drive-thru and ordering large portions. I was stopping at McDonald's and Taco Bell two times a day, at the minimum. I hid this habit from everyone, and the weight slowly packed on.

I blamed my weight gain on the fact that I had two babies 14 months apart. I would eat meals at home with my family, then find ways to have a reason to get fast food or coffee drinks at a local coffee shop. I was drinking half my day's calories in one drink, on top of my multiple fast food trips.

I never realized I had a problem until I started to find ways to make extra money to be able to fund my fast food habits. I would look for change and sell old clothes or household items just to be able to feed my addiction.

On top of this, my physical health was struggling. I was newly diagnosed with Crohn's disease, and I also had high blood pressure and prediabetes. I was 100 percent sedentary, aside from helping my toddlers with daily tasks.

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We were headed into California, which is a long trip that we did in just one day. I was 23 years old and 300 pounds. The car ride was torturous. The swelling, shooting pains, and constant need to eat just got to be too much. I barely fit into my car's seat, and the seatbelt was digging into my skin.

The next day, when we tried to walk through an amusement park, I couldn't do it. I was struggling. Struggling to catch my breath and to have the energy to keep going. I saw photos of myself that my husband had taken that day and was just in awe that the person in the pictures was truly me.

I had heard of the keto diet, and I researched it during the entire drive home.

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I chose the ketogenic diet because it allowed me to incorporate things that worked for my lifestyle, like bunless burgers. I love to eat filling, fattier meals versus things like salads, so it was sustainable for me. I love that the diet allows me to easily find something to eat wherever I go. Anywhere and everywhere can accommodate keto for you, if you just ask.

I also never knew what a carbohydrate really was or even meant until I started tracking my calories and macros. I love the Carb Manager app to track everything from my meals to my water intake to my weight. When I am truly on my tracking game, I lose the most weight.

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I joined Planet Fitness and started by walking on the treadmill for about 30 to 40 minutes a day. Eventually, I started trying out machines and watching others do lifting exercises and gave it a shot. I also followed fitness accounts on Instagram that offered free routines.

I started slowly using free weights and incorporated running. Both of these types of exercise truly gave me the confidence that I have now when it comes to working out. I completed my first 5K last November, and that fueled me to keep going and push for a marathon eventually.

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These three changes have made the biggest impact on my overall weight loss.

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The part that sticks out to me the most is confidence. I truly had no idea how much my weight was holding me back. When I think back about when I first started my journey, I walked around embarrassed, shy, and worried. I always felt judged, and that just led to me eating more. The feeling of freedom that comes from gaining confidence in yourself is worth more than words can describe.

I have grown mentally (not to mention financially!) and changed physically for the better just by deciding to change my eating habits. Putting myself first and taking control of my health has opened so many new doors in my life, and given me a true purpose for not only myself, but also my daughters. I hope that I can be the best example for them. I am proud to say I have taken my health back.

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'The Keto Diet Helped Me Overcome My Fast Food Addiction And Lose 114 Pounds In 2 Years' - Women's Health

Losing weight can be one of the most daunting tasks, especially when you have to forego all the sweet foods by changing to an all-healthy diet. Keeping up with a strict diet and intense exercise, all in the name of losing weight, can be frustrating.However, intermittent fasting (IF) can come in handy as an alternative to help you lose weight. Imagine not having to give up your favourite meals or enroll yourself to a gym and still manage to lose weight.Here is what you need to know about intermittent fasting:What is intermittent fasting?Intermittent fasting is all about creating time periods between when you eat and when you abstain from food.It involves creating a cycle between periods of fasting and eating. Unlike the conventional method of watching what you eat, intermittent fasting is more concerned with when you eat and not what you eat.The human body is made in a way that it can adopt to staying without food for extended periods of time. It is important to note that you should put a time frame for when you decide to fast, you cannot practice intermittent fasting every day for the rest of your life.You can decide to go for up to two weeks in a month, until you accomplish your goal.Methods of IF Intermittent fasting can be done in several ways, depending on what suits you best. All the methods will involve splitting your day or week into periods of eating and fasting, so long as you eat very little or nothing at all when on the fasting phase.The most common methods of intermittent fasting are divided into three.The 16/8 method:Most people prefer this method. It involves skipping a meal, mainly breakfast. You will have to restrict your eating period to eight hours a day. For instance, you can only eat between 12pm 8pm then after that fast until 12pm the following day, which will be 16 hours of fasting.The 24 hour no eat:This can be the hardest method because it will need you to go without food for 24 hours. Its mainly done on a weekly basis. You can go without food for 24 hours a day twice a week.The 5:2 diet:This method involves eating foods with lower calories on two days of the week while eating normally on the other five days. The only difference between this and the 24 hour no eat method is that during your fasting days you still get to eat, but only eat foods low in calories.All these methods, depending on what you choose, can only work if you are committed. After breaking your fast dont go raiding your food trying to make up for the lost time.The whole point of the fast is trying to help your body adopt to the change, so you can reduce some weight.Intermittent fasting will change your hormone levels in order to facilitate weight loss; this will help you eat less and burn more calories. It changes both sides of the equation. Also with time you will notice your calorie intake will start to decrease.Why you should try intermittent fastingUnlike other conventional methods of losing weight, intermittent fasting doesnt need you to break a sweat or go to extreme lengths to change your lifestyle.Dieting can be hard, especially when you have to change your lifestyle; from what you cook to what you are allowed to eat. You also factor in all the planning that is entailed in cooking healthy meals, not to mention how expensive some of these foods can be.Intermittent fasting, however, is easier and more pocket friendly. This is because you will not need to cook as much meals or eat as much during the day.IF is an important life hack and it will improve your health and simplify your lifestyle at the same time.Who is eligible?Of course intermittent fasting is not for everyone. IF is all about missing meals at certain periods of the day or week, if you are underweight or have eating disorders it can be harmful to your health.If you are pregnant, intermittent fasting may not be a good idea. You will be depriving yourself of nutrients that you need through this period. Also, when you are breastfeeding, changing your eating patterns might interfere with your milk production, which can be harmful to your baby.If you also have conditions like diabetes, low blood pressure, taking medication or have an underlying condition, you will need to consult your doctor first before trying intermittent fasting.Other than hunger being the main side effect of intermittent fasting before your body adopts to your new meal schedule, there is nothing wrong or dangerous with intermittent fasting if you are healthy and properly nurtured.[www.evewoman.co.ke]

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What you need to know about intermittent fasting - The Standard

A 2016 survey by Mintel reported two thirds of Brits are on a diet most of the time. The problem with these diets is that they tend to be quite restrictive.Express.co.ukspoke to personalised healthcare serviceBioniq.coms in-house nutritionist, Clarissa Lenherr, to find out what you could be missing out on in your diet.

Vegans are quite likely to become deficient in a few nutrients, such as vitamin B12.

Clarissa explains how to do veganism properly, without leaving yourself starved of the nutrients you need.

She said: The vegan diet, which excludes all animal foods and animal by-products, has been linked to numerous health claims including weight loss, cardiovascular health benefits, digestive function and more.

However, like all dietary concepts, there are positive and negatives.

Firstly, for the vegan diet to be beneficial, it is important that the diet is filled with vegetables, fruit, wholegrains, nuts, seeds and vegan protein sources such as tofu and beans.

If the diet is filled with vegan donuts and vegan fast food meals, then it wont provide the same health benefits.

And yet, even a well-balanced and nutritious vegan diet can still miss out on quite a few nutrients.

READ MORE-Veganism benefits: Should I go vegan? Will I lose weight?

So how can you be a healthy vegan? You may need to take supplements.

Clarissa explained: B12, vitamin D, calcium, iodine, Omega3, zinc and iron can all be fairly difficult to obtain adequate amounts when following vegan dietary principles.

Whilst focusing on plant foods rich in these foods can be helpful, it might not be enough to hit your recommended daily intake or to fix a deficiency.

For those who follow a vegan diet, it is worth getting a blood test which checks parameters such as vitamin D, calcium, zinc, ferritin and B12 in order to check for any nutritional deficiencies.

Keto is one of the most popular diets in the world, but was initially invented to treat epileptic children.

Clarissa said: The ketogenic 'keto' diet is focused on high fat, moderate protein and low carbohydrate consumption.

With this high protein consumption, the diet has the ability to provide good amounts of iron, B12 and zinc.

However, the benefits of the keto diet dont come without a few negatives.

Clarissa pointed out: The diet restricts carbohydrates, this means that many fruits, vegetables, wholegrains and legumes are significantly reduced or eliminated.

These foods offer an abundance of nutrients such as magnesium, vitamin C and certain B vitamins, which all contribute to many aspects of health.

Dieters may also lose excess sodium and potassium when following a ketogenic diet, which can lead to symptoms commonly associated with the diet such as headaches, cramping and diarrhoea.

If diarrhoea persists, then this can also leave people at risk of dehydration.

A calcium deficiency may also occur due to the high intake of animal foods, and there is also a risk of putting added stress on the kidneys.

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Pescatarians dont eat meat, but they do eat seafood.

Clarissa said this diet offers wonderful benefits, and pescatarians are less likely to be deficient in nutrients than vegetarians.

However, she also stated: There is still a risk of low B12 on a pescatarian diet, as the richest source of B12 come from meat.

B12 is a key micronutrient that is important for energy metabolism, red blood cell formation and nervous system health.

Meat-free foods high in B12 include seafood, eggs, dairy products and some fortified foods.

Fat is always assumed to cause weight gain and be bad for the body, but this isnt the case.

Clarissa said: A popular dietary concept since the 80s, the low-fat diet is focused on foods that are reduced or low in fat, such as low-fat dairy, lean meat and fat-free dressings.

Whilst this diet might seem appealing for those wanting to lose weight, it can put people at risk of nutritional deficiencies.

Fat-soluble vitamins such as A, D, E and K require fat to be absorbed, so when you remove fat out of the equation, the uptake of these nutrients may be compromised.

Clarissa recommends supplementing a low-fat diet with bioniqs IMMUNE.

This is a Swiss micronutrient complex containing all of these fat-soluble vitamins in a granulated formula to help increase absorption and bioavailability.

We all know someone who has tried intermittent fasting, from the 5:2 diet to the 16:8 diet. But are these good for you?

Clarissa said: Intermittent fasting has gained a great deal of popularity over the past few years, starting with the trend in the 5:2 diet to time-restricted-eating, otherwise known as 16:8 (sixteen hour fast, eight out window of eating).

Of all the dietary concepts, those who follow intermittent fasting are probably least at risk of obtaining nutritional deficiencies, as there are no foods that are reduced or eliminated, and the focus is simply on the fast.

However, this doesnt mean the diet is totally risk-free when used alongside the diets mentioned above.

She explained: If someone chooses to eat any of the diets mentioned above when following intermittent fasting or eats a poor diet during their window of opportunity, then they may be at risk of nutritional deficiencies.

If calorie restriction is significantly reduced, then the individual may also be at risk of low intake of both macro and micronutrients.

Go here to read the rest:
Are YOU getting enough nutrients? The 5 diets that could be leaving you malnourished - Express

How to get a six pack? Step one: do this home workout for sixpack abs everyday to build muscles (or almost every day). Step two: follow a low-carb diet and manage your insulin resistance to reveal your abs. Home abs workouts don't get much simpler than this: five abs exercises + one determined individual = sixpack abs heaven.

We all want to have a six pack but haven't got the time to work out. Thanks to this home workout for sixpack abs, all you need is 5 spare minutes a day and a bit of persistence to sculpt those washboard abs. Better still, all of the below abs exercises are bodyweight only, none of the best home gym equipment is required here (although the best dumbbells might come in handy).

Getting a six pack is not just about doing abs home workouts but also following the correct diet plan. Insulin resistance is often the reason why your abs won't show but going on special diet, such as the keto diet and intermittent fasting, can help controlling insulin levels more efficiently.

That said, much like any other muscle in your body, abs need plenty of exercising to grow. You don't need to train abs every day to get a six pack but finding the balance between frequent workouts and rest is key of getting stronger abs.

Abs are part of your core muscles and a strong core can help you lift heavier and also improve posture and therefore comfort levels. To find out more about why training the core is more important, have a look our article on the best core exercises.

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

Most people know that protein is essential for muscle growth and recovery but did you know that protein can also help you lose weight? Protein takes longer to break down than carbohydrates, especially when supplied from natural sources, such as lean meat, fish, nuts, leafy greens, eggs etc.

Even for muscle building, you don't necessarily have to chug down gallons of protein shakes a day but supplementing can be a convenient way of getting enough protein in your system without having to cook all the time.

The best protein powders are low on sugar and high in protein and having one after your workout can aid muscle recovery. Same goes for the best protein bars: if you must snack on something, leave the sugary chocolate bars in the supermarket and have a protein bar or the best jerky instead.

Barebells High Protein and Low Carb/Sugar Bar, 12 x 55 (Vegan) | Buy it for 24.20 at AmazonThe Barebells vegan protein bar range that includes two flavours, Hazelnut Nougat and Salty Peanut is high in protein, low on sugar, tastes great and has texture that won't remind you of compressed, oily powder. These bars are also palm-oil free and contain some fibres too.View Deal

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There are five exercises and each should be performed for 40 seconds, followed by a 20 second break. For the duration of each block, go as hard as you can without compromising form. If you notice that your form is falling apart, try slowing down but don't stop until the end of the 40 seconds.

This 5-minute abs workout might be a fast one but in order for it to be effective, we had to include some intermediate and even hard abs exercises. We are not trying to cut corners here: this abs workout might take only five minutes to complete but by the end of it, you will feel all your abs pumping and aching.

This exercise works pretty much your whole body, but especially your abs, obliques, shoulders, arms and basically your whole upper body for stabilisation.

You start off in the standard push up position. To perform a mountain climber, pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push up position all the way through the exercise, so don't bob your hips up and down as you tuck your knees in.

Try to do mountain climbers as fast as you can without compromising on technique. It is a high-intensity exercise, after all. You'll see that even 20 seconds of mountain climbers can be very tiring.

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To perform a proper Russian twist, sit down on the floor with your legs extended in front of you. Clasp your hand together and lift your feet off the ground, using your core to balance.

Rotate your torso to one side, controlling the movement with your obliques, then back to the other side. Russian twists don't have to be fast; the longer it takes to stay in the rotated position, the longer your obliques are activated.

For added resistance, you can hold either thebest dumbbellor thebest kettlebellin your hands as you twist and lift your legs off the ground. For a lower impact version, leave the feet on the ground and lose the weights.

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Flutter kicks will really work your lower abs. You'll also need your whole core to be engaged to keep your legs up in the air and moving. To perform flutter kicks, you need to lay down on the floor if you are working out on a hard floor, consider using the best yoga mats with your arms extended down the side of your body. Lift both legs up and hover them over the ground just slightly.

Then, start kicking! You need to move your legs up and down simultaneously in a fast but controlled motion without placing them down on the ground again. Pretty much what you would do in the swimming pool doing front crawls but on your back and on dry land. Keep your spine neutral by looking up and not at your legs and keep pushing until the time is up.

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Planks are plenty hard enough for most but this plank variation cranks up the difficulty level even higher. With standard plank, you 'only' have to hold the pose for as long as you can but with hardstyle plank, you need to flex all the muscles in your body, working them way harder than usual.

From an onlookers point of view, hardstyle plank looks similar to standard planks: you go down on your forearms and toes and hold your body straight, parallel to the ground. The difference with hardstyle plank is that you pull your elbows and toes toward the centre of your body, without actually moving them.

Granted, you probably won't be able to hold a hardstyle plank for 40 seconds but what you can do is hold it for 5-10 seconds first then gradually increase the length over time. For the rest of the 40-second block, you can hold the standard plank.

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Starting position is similar to flutter kicks: on your back and arms extended on your side. From here, you want to lift both of your legs up in the air and as you reach the apex of the lift legs are pointing up you want to lift your pelvis off the floor and 'kick up' in the air, contracting all the abs in one move. Lower the leg back down and repeat.

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This home workout for sixpack abs takes only 5 MINUTES a day and uses bodyweight abs exercises only - T3 (US)

Millions of Americans have learned a difficult lesson over the past few months: eliminating the workplace hasn't eliminated stress. If anything, it may be even worse than before.

In a recent survey, 51 percent of Americans admitted to experiencing burnout while working from home during the coronavirus pandemic. The line between work and home effectively gone, all of the stressors from work and home have been thrown into the same space. Coupled with the added anxiety of not knowing when and if WFH will end, employees are having a tough time learning to navigate a stressful new normal.

Fortunately, there's a natural, free stress reliever you can take anywhere and anytime that'll have your endorphin levels soaring and improve your sleep--it's called exercise! That's right: any form of exercise, from high-powered aerobics to the soothing inhales of yoga, can act as a stress reliever.

For those who think that starting new workouts and meal plans seem overwhelming, you'll be relieved to know that there's an app for that. For $39.99, a lifetime subscription to the BetterMe Home Workout & Diet app will keep stress at bay and have you at your healthiest during WFH and beyond.

After the radical adaptations, WFH employees have made over the past few months, BetterMe users can finally have a health plan that adapts to their goals and needs. Simply input your information and your workout goals and watch in real-time as an Ideal Body Program is generated to suit your preferences. Want to focus on one muscle group or lose weight fast in a specific area? Personalized workout videos show you exactly how to make it happen.

Developed with food and health scientists, the app also features a diet program that helps you to track what you eat, suggesting meal plans and recipes featuring your favorite foods. The app also lets you track your water intake, which is especially important to replenish the body's nutrients after exercise.

A BetterMe subscription also comes with a personal coach that will professionally guide you along your health journey, as well as a community of articles, tips, and tricks to help you build your best life.

You can't control all the newfound stresses in your home-turned-office--but you can turn your new workspace into a workout space during much-needed breaks. BetterMe offers a one-year subscription for $19.99 and a three-year subscription for $29.99--but a lifetime of BetterMe at $39.99 is the best way to beat stress in the years to come.

Price subject to change.

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Burn calories and exercise instead of burning out while you work from home - International Business Times

TW: Eating disorders

Last week, the government announced its obesity strategy after increasing concerns over the disproportionate amount of obese people in the UK who have had life-threatening reactions to the Coronavirus pandemic. This announcement came after Public Health England found that those with a BMI over 40 had an increased risk of death by 90% and 7.9% of critically ill patients with COVID-19 had a BMI over 40. Such evidence prompted Prime Minister Boris Johnson to don his running shoes and lose over a stone since contracting the disease and spending time in intensive care.

But the obesity measures have certainly had their critics: on social media, scores of outlets are suggesting that the weight loss programme will have more severely damaging effects than positive ones. One of the main concerns is that calorie labelling on restaurant menus and traffic lighting foods as green = good and red = bad is a severe over-simplification and will lead to obsessive behaviour around calorie counting. Orthorexia, or the obsessive focus on healthy eating, revolves around the mania of food purity and has increased with outlets such as Instagram being a platform to promote clean eating and restrictive dieting.

Traffic light systems and labelling food as good/bad or clean/unclean, has been warned against by medical professionals seeking to break free from the fad dieting cycle for over a decade. Using binary terms to demonstrate what is a complex health issue certainly seems counterproductive. The measures which suggest eating less and exercising more are a magic formula for weight loss are ignoring the breakdown of food groups and nutrient density. The governments advice asking people to go away and eat less is a vague and unachievable goal for many. The advice ignores, for a large part, that individuals may not know what high-volume, nutrient-dense food is, how to cook and prepare it, or even how to restrict high-density calories in everyday substances such as olive oil and salad dressings. But why would they? You only know this information on how to restrict your consumption if you have a preoccupation with calories consumed against calories burnt.

In other words, these measures simply reinforce many of the obsessive relationships that people already have with food. Those who are in need of more information to tackle being overweight are left with an oversimplified task, asking what type of exercise should I do? Cardio or strength training? What about if I cant afford the gym? What about if I have an injury? What are nutrients and macros? The questions could go on

Only a few days ago, researchers in Canada released how they believe governments should be tackling obesity by first understanding the complexity of problem and treating it as chronic illness. The programme is intended not to be based off BMI or scale-weight but instead on the individuals achievable goals and their food triggers. Dr Sean Warton, the lead researcher, argues that the stigmatising of obesity means that many overweight people are overlooked and misdiagnosed, and the over-consumption of food is often linked to trauma and other mental health issues, alongside other causes. This sophisticated approach to obesity certainly is a breath of fresh air away from the UK governments one-size fits all strategy and shows how much of a long-term, individual impact Canada is willing to make.

The government seems to be evading the issue that much of the high-fat and high-sugar foods which are sold in supermarkets have highly addictive ingredients such as aspartame. Such sweeteners as replacements for sugar are not only addictive but they arent taxed, which increases levels in products available in supermarkets at incredibly competitive prices. Although, increasing tax and restrictions on what can be in our consumed goods has hardly prevented consumption of alcohol for example, where the UKs alcohol tax is much higher than other European countries, but consumption is also greater.

Of course, the price of food does factor into the debate on healthy eating. Many takeaway and fast-food outlets undoubtably sell unhealthy food marked with high saturated-fat, sugar and salt content. But the governments desire for economic recovery and the much celebrated Eat Out to Help Out scheme which includes many of these restaurants such as McDonalds, KFC, and local takeaways too, seems counterproductive.

The mixed messages which the government is giving people: lose weight but also spend all your money in fast-food restaurants, is as confusing as tohowpeople are supposed to lose weight. From 10-years of Conservative governments which have been presented with the high levels of obesity in the UK many times over the decade, this policy seems a classic example of Tory individualism.

The onus is, as always, on the individual to find out how to sustain their weight loss, eat a moderate balanced diet, and not to get obsessive about healthy eating, all whilst battling the prospect of getting half-off their favourite foods from the same government help, and also perhaps feeding their family on next to no money.

The extremity between those with too much food and those with none is a feature of Conservative governments which have given little concern to food poverty and living conditions, both of which have amounted largely because of their austerity.

Should we expect anything different? No. A government truly concerned about the health impact of advertising would take more heed to the increasing levels of body dysmorphia and the mental health crisis which is arising from the unrealistic advertising on Instagram and huge clothing companies. But, instead, they are advocating for individuals to take care of themselves while the advertising on TV, on public transport, and on billboards, simultaneously shows price drops and low-priced, fast and processed food, whilst also idolising the perfect slim (and often unattainable) body.

Increasing peoples anxiety over their health without the tools to approach a long and sustainable lifestyle change is fruitless. Instead, it will increase stigma and fat-shaming which is already so prevalent. You cannot look at someones body and see their health and you cannot see their mental health either. Both are interconnected, and physical health is dependent upon mental stability.

All bodies deserve respect. And yet again, Conservative governments are allowing criticism against people for how they live and how they look without ever understanding that persons circumstances.

Image via Flickr

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The government's obesity strategy might increase our mental health crisis - Cherwell Online

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