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Gym etiquette 101: avoid doing THESE 10 things in a gym (for everyone’s sake) – T3
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Gyms can be quite intimidating, even for people who have been frequenting them for a while, let alone to newcomers. Gym etiquette can be rather confusing and there are quite few unspoken rules in pretty much every gym, so getting lost in the dos and don'ts is commonplace. In this listicle, we collected ten things you shouldn't do in the gym, especially if don't want to be that person everyone knows for all the wrong reasons.
Once you've done poring through the list below, please check out our handy guide on how to pack a gym bag or the one about the top 5 gym machines for beginners. Not to mention our best workout shoes guide or the best full body workout routine.
Without further ado, let's see the list of 10 things you should avoid doing in the gym!
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We are all in the gym to have a good session, undoubtedly. Sometimes, a gym session might even involve lifting pretty heavy weights I know, crazy! And also sometimes, as you exhale, you might make a sound, a groan maybe. But what you shouldn't do is to shout every single time you finish a rep, because it A) won't help at all and B) it will disturb other people in the gym trying to concentrate on their own session.
I'm not saying you should not make any noise, but try to avoid the attention-seeking loud groans and the rattling of the weights before or after you used them. Also, dropping the weights on the floor is also considered rude and just bad practice in general.
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Put those dumbbells back where they came from
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Talking about dropping weights: one of the worst sins you can commit in a gym is not to re-rack the weights after you used them. Keeping the gym tidy will make your and other gym-goers experience way better, not to mention the reduced risk of health and safety issues.
Most usually, weights are located close to the free weight area (they are in the free weight area) so taking the weights back to the rack shouldn't take longer than a few seconds, literally.
Even better, by carrying the weights back, especially the dumbbells, you can sneak in some extra exercising as well: farmer's carry is good for the traps and shoulders too. Free pro tip right there for you.
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You won't need the whole rack of dumbbells for the full duration of your workout
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And whilst we are in the free weight area, there is another habit you should try to avoid: hoarding weights. Collecting all the weights you are going to use for the whole session and letting them hang around for 20+ minutes takes those weights out of the circulation.
What's the worst that could happen? They won't be available when you need them. What you can do is to get one size lighter or heavier weights and do more/less reps with those weights. You still get the same pump if you do the same volume (more info on this in the volume tips for better abs article) and it will also be less annoying for everyone else in the gym.
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One side for your face, the other to wipe off the seat pad
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There are really only three things you need in the gym: a towel (travel towels are great for this purpose), a gym water bottle and something to track your workout with, like a running watch or a smartphone. All three items are essential but a towel is probably the most important item of the lot, because there is most usually at least one water fountain in gyms and you can always just freestyle your workout, but nothing will replace a towel.
Why do you need a towel? For two reasons: to keep your sweat off the machines and to keep other people's sweat away from your skin. Gym machines are used by thousands of people and you really don't want to rub your sweaty skin against the pads other people have sat on/leaned against before you.
Best to use a towel that has two different-coloured sides; this way you'll know which one was against the machine and which against your skin. Also, once you finished using a machine, use the towel to wipe off any excess moisture from the pads. And, most importantly, wash your gym towel regularly.
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Gym selfies have been in existence ever since smartphones became a handbag staple, and it's completely understandable that we take photos of our bodies just after a good workout session: our muscles are pumped, they look pretty good, might as well snap a quick selfie in the mirror, right?
The issue arises when you spend more time taking photos in the mirror than actually doing a workout. It's the same issue as with loud moaning: taking selfies from every angle will disturb other gym goers. You might do the absolute worst and try to snap the best image of you squatting in the squat rack, hogging said rack.
Keep image taking time to the minimum and ideally, move away from the crowded areas or try to do extensive selfie sessions when the gym is less busy.
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Squat racks should be used for doing squats
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It's in the name: squat racks should mainly be used for doing weighted squats. Not bicep curls, maybe overhead extensions or even hanging leg raises. Squat racks are big gym machines and therefore there aren't many in most gyms; so it can be quite frustrating when you are waiting for your turn in the squat rack, just to see some random bloke sitting in there busy texting somebody.
The issue with weighted squats and we are talking about the ones performed with a barbell, not goblet squats or even bodyweight squats is that you need a steady frame to store the barbell on between sets. Barbells are loaded with more weights that you can safely lift onto your shoulders, so the frame is essential.
Many other exercises can be performed outside the squat rack, including the rack pull, which is a great beginner deadlift alternative (more on this subject here: how to deadlift correctly). You can use a pair of aerobic steppers to elevate the barbells slightly.
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Battle rope is a great exercise, as long as it is being done in the correct area
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Whilst we are at aerobic exercises, it is also recommended not to do them outside the designated areas. There is a reason why battle ropes are kept over at the HIIT area: it takes up quite lot of space and it will disturb other people if you tried to perform this exercise anywhere else.
You definitely want to steer clear away from the free weight area with any non-weight lifting related exercises. It is not only annoying but also dangerous: doing burpees and jumping jacks around people who try to lift heavy weights will put your and others' well-being in jeopardy.
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Farmer's carry is one of the few exercises you can do with weights outside the free weight area
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You not only shouldn't move your calisthenics exercise into the free weight area, you also don't want to move weights away from the free weight area. It is bad enough when people don't re-rack their dumbbells, it's way worse when they leave it on the other side of the gym.
There are a few exceptions, of course: some exercises will require you to carry weights back and forth, like the excellent farmer's walk, but even after doing such exercises, you should always bring back the weights where you picked them up from, as soon as you finished with the exercise.
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Land a helping hand to inexperienced gym-goers
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You'll see a lot of new faces in the gym on a regular basis and this is especially apparent at the beginning of the year. Many people will wonder aimlessly around gyms in January, trying to find the correct machines and even if they did, they will be a bit lost on how to use correctly.
Given how detached we are from reaching out to other people when we are confused, we'd much rather just perform exercises incorrectly and use machines the wrong way instead of asking for help. The worst thing a more experienced gym goer can do is to mock these people who are clearly embarrassed and baffled.
This is largely frustrating since buff gym dudes are more than happy to give advice, even if they haven't been asked, let alone if they were. All you need to do is ask someone who looks like they know what they are doing and they will be happy to help.
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It's best to keep your private parts...private
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And finally, let's not forget about the changing rooms: in general, try to keep your pants on when in the changing rooms and avoid being nude for extended periods of time. Of course, while at the gym, you might want to shower and change clothing and that is absolutely fine.
What is not fine is walking around naked in the changing room, making other people uncomfortable around you. The way it should be, you get undressed, towel goes on, shower, dry your body and put clean clothing on. You shouldn't be too exposed for longer than a minute or so. If you follow these easy steps, you can save other people some 'cannot be unseen' memories.
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Gym etiquette 101: avoid doing THESE 10 things in a gym (for everyone's sake) - T3
Lose weight fast by sleeping more 9 tips to getting a full nights kip – The Sun
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MOST people think losing weight means spending hours in the gym and religiously sticking to one of those miserable, restrictive diet plans.
However, weight loss doesn't need to be as tasking as that - as it turns out the ultimate weight loss hack is as simple as getting a solid night's kip.
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A new study has revealed that increasing your sleep could in fact help you lose more weight.
This is because if you have a disrupted sleep pattern this sends your appetite into overdrive and changes your body's response to food and exercise.
Scientists from the European Society of Endocrinology analysed the impact of sleep deprivation on weight loss.
And they found that the people who were more sleep deprived "prefer larger food portions, seek more calories, exhibit increased food-related impulsivity, experience more pleasure from food, and expend less energy."
Sleep deprived people prefer larger food portions and seek more calories
Physiologist and sleep therapist Dr Nerina Ramlakhan added: Not sleeping enough forces the body into crisis and puts it in survival mode.
"You run on adrenaline, which makes you conserve and store fat particularly around the middle.
"The process of breaking down muscles lowers your metabolism, making you gain weight."
On the other hand, getting enough zzzs helps blitz body fat - by curbing cravings, keeping your appetite in check and giving you the energy to move more.
With this in mind, here we take you through the best ways to help maximised your zzzzzzs to boost your weight loss...
This is one that won't surprise you.
Phones or tablets that emit blue light have been shown to disrupt melatonin levels the hormone that regulates our sleep/wake cycle.
Dr Nerina Ramlakhan, recommends turning off all electronic devices 90 minutes before going to bed.
As the temperatures drop this month, the heating comes on but this can actually disrupt sleep.
This is because central heating systems dry out the mucous membranes, making you more thirsty during the night.
How much sleep do I need for my age?
TheNational Sleep Foundation recommends:
Dr Neil Stanley, ex-chairman of the British Sleep Society, says the optimum temperature for a good night is 18C or lower.
Time is of the essence when it comes to your caffeine hit.
Drink it too early or too late in the day, and Dr Sarah Brewer, a registered doctor and nutritional therapist, warns it can stop you sleeping.
She recommends that you have your final cup of coffee no later than 5pm - although chronic insomniacs might want to stop the caffeine consumption at lunchtime.
Music to many parents ears... no need to feel guilty, having the kids kip in with you IS bad for your health.
And it could prove detrimental to them too.
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Not only will their wriggling likely keep you up, letting a child sleep with you can stunt their development.
Eating before bed can really upset the body's sleep cycle.
Experts say you should avoid eating within three hours of bedtime to "avoid indigestion, acid reflux and even nightmares".
A glass or two of wine, or a sip or two of brandy, for many is a pre-bed ritual.
But despite what you might think, experts say it actually doesn't improve our sleep.
That's because alcohol blocks tryptophan - an amino acid that helps you sleep - from getting to the brain.
We're all guilty of letting our cats or dogs cuddle up to us in bed at the end of the day.
However, they can rob us of those vital zzzzs - not just because they fidget about, but also because of fur shedding.
The best late night snacks
Here, Dr Helen Bond, registered dietitian, talks us through the best midnight snacks that are also diet-friendly.
Vegetable sticks with tzatziki made from low-fat yogurt, cucumber, garlic and lemon juice
Bowl of fresh fruit salad
Pot of plain low-fat yogurt with fresh berries
A few oatcakes topped with cottage cheese and tomato
Slice of wholegrain toast with no added sugar or salt nut butter
Small handful of unsalted nuts or seeds
Few rye crispbreads topped with mashed avocado
A few handfuls of air-popped popcorn dusted with cinnamon
Few slices of wholegrain baguette topped with homemade salsa made from diced tomatoes and red onion, garlic and coriander
Celery sticks filled with a few tablespoons of hummus
Bowl of salad topped with one boiled egg
On top of this, sleeping with a furry friend can also aggravate allergies or asthma in those susceptible to it.
A recent study found that participants who used supportive pillows had better sleep. But how do you choose the right one?
People who sleep on their side benefit from a firmer pillow, whereas those who lie on their front are suited to a softer one, says sleep expert Jamie Moryoussef.
Kip on your back? Harley Street sleep coach Max Kirsten advises going for a pillow that allows your head to tilt back slightly, such as a memory foam one, which conforms to your head shape.
A new study has found that taking a warm shower 90 minutes before bed can help people nod off 50 per cent faster - and increase their total sleep time by 15 minutes.
This is because hot water dilates your blood vessels, improving your skins ability to lose excess heat.
And this helps your body to reduce its core temperature - a process that is key to falling asleep easily.
With 90 minutes before bed time being the prime time for a shower, that means you should be hopping in the shower at about 8:30pm.
Why that time? Taking a shower at 8:30 means you will be in bed and asleep by 10pm.
10pm is considered the perfect time to hit the hay as it enables you get the recommended seven to eight hours of sleep you need to be productive the next day.
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Lose weight fast by sleeping more 9 tips to getting a full nights kip - The Sun
10 Tips How to Lose Weight Fast on the Keto Diet – RecentlyHeard.com
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Those who hope to lose weight in todays world are offered with various methods in the form of diets and training programs. Keto diet for weight loss has proven to be one of the most successful and popular ways of weight loss over the years. The diet is famous for helping people reducing fat at rapid rates while assisting them in maintaining their weight in the long run.
Many individuals who try various diets struggle since many of those diets leave them hungry and dissatisfied. In most cases, the dissatisfaction of the food choices and hunger ends up overcoming peoples will power. Therefore, a diet must have the ability to decrease ones appetite, reduce hunger and dissatisfaction, improve ones metabolism, and help people lose weight. The Keto diet plan for weight loss is popular among many who want to lose weight as it ticks all these boxes.
Most individuals strive to lose weight since they want to become fitter or look more attractive. However, there are more important reasons why one should strive to lose weight. Being overweight has become the norm for Americans as well as people in most parts of the world.
More than two-thirds of American adults are overweight or obese. The presence of obesity globally has tripled since 1975. Over 1.9 billion adults worldwide are overweight, with 650 million of them being obese. Being overweight and obese not only makes people physically unfit and unattractive but, more importantly, prone to various life-threatening diseases such as cancer, heart disease, type two diabetes, arthritis, and other musculoskeletal disorders, depression, and more.
Changes in lifestyle over the centuries are the main reason behind the worlds obesity epidemic. People centuries ago lived highly active lifestyles with food being scarce. They did eat a lot when food was available. However, they also ate less when they couldnt find or afford food. Many during those times were not obese since they werent able to continuously consume large amounts of food.
In the modern world, however, food is more abundant. Furthermore, peoples lifestyles have become less active with the advancements of technology and changes in lifestyles. They not only eat more, more often, but they also do very little work daily.
As a result, many adults in the modern world are faced with problems relating to being overweight and obese. Therefore, they need strict eating habits while sticking to certain types of food while avoiding or minimizing the intake of food that are high in calories and sugar. Lets take a look at some useful tips for keto diet weight loss success.
It is advised that you should eat between one to 1.7 grams of protein for every kilogram of your body weight every day. Therefore, do the math and ensure that you consume enough protein to help your body burn fat. Including protein sources such as various types of meat, seafood, eggs, and vegetables such as broccoli, spinach, Chinese Cabbage, and asparagus not only helps you achieve your daily protein intake goals but also avoid cravings. If you dont have an opportunity to eat much during the whole day, you can use the best keto protein powder to burn fat faster.
Broccoli, Spinach, Kale, Cauliflower, Lettuce, Cucumber, Swiss chard, Tomatoes, Brussels sprouts, and Cabbage are not only low in carbs but also high in protein. Including these in your meals is a great way to make yourself feel full, provide your body with nutrients, and reduce fat.
Furthermore, most vegetables make great snacks once you get used to them. Avoiding sugar and starch is an essential step in losing weight, and most popular snacks are full of those unhealthy nutrients. Therefore, going for veggie snacks takes you a step closer to achieving your weight goals.
The Ketogenic diet is aimed at bringing ones body into a process called Ketosis. When your body is in Ketosis, it switches from its primary source of fuel, sugar or insulin, to the fat. It is either stored in your body or provided by your diet. Therefore, the Ketogenic diet encourages you to include healthy fats in your diets such as Olive oil, Butter, Coconut oil, and fruits rich in healthy fats such as Avocado. You must provide your body with enough healthy fats to survive since the Ketogenic diet cuts down the intake of carbs.
Although it is not a must to exercise to lose weight when youre on a Ketogenic diet, it is highly recommended to enhance its results. Weight training at least three times a week is a great way to burn off calories from your body and encourage the burning of fat. High-intensity interval training and cardio workouts are advised for those who prefer not to do weight training. The key is to increase your bodys breaking down of calories while maintaining a healthy metabolism.
Keto diet beginners are advised to re-feed the bodies with carbs once a week. It is imperative to limit carb re-feeds to once a week, as doing it more frequently will harm your progress. Furthermore, you should stick to healthier carb sources such as rice, oats, quinoa, sweet potatoes, and fruit while monitoring your carb intake using a Keto diet calculator.
Many believe in the importance of having a cheat meal when they are under a strict diet, such as the keto diet for weight loss. It is an excellent time to schedule your cheat meal without getting carried away from your diet. Carb re-feeds are vital as it provides the body with fiber and insulin that certain bodily functionalities require.
Now that you understand how keto diet for beginners works, it is time for you to get started. It is crucial to have realistic goals when you are introducing a strict diet into your lifestyle. Furthermore, it is essential not to stress yourself. You may not be able to stick to your diet to perfection on certain days. However, that does not mean you should drift entirely away from it.
If you end up having a bad meal, work out extra harder on that day, and revisit your goals to keep yourself motivated and on track. How much weight loss on the keto diet usually depends on the food you consume and how consistent you are with your dietary choices. Therefore, if you need to lose weight fast on a ketogenic diet, make sure that you stick to its basics with regular exercise to achieve your weight goals.
What do you think of the keto diet? Let us know in the comments!
Adam Reeve is a proud health nut who believes in consuming healthy food and living an active lifestyle for a healthier and happier life. He takes an interest in educating himself about various diets and fitness trends so that he can achieve his health and fitness goals while helping others to do the same.
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10 Tips How to Lose Weight Fast on the Keto Diet - RecentlyHeard.com
Does Walking Really Help with Weight Loss? – Pulse Ghana
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Not only can you lose weight by doing it, but the more you weigh, the easier its going to be drop pounds, points out walking coach Michele Stanten, founder of MyWalkingCoach.com and author of The Walking Solution .
How much weight you can lose by walking varies from person to person, but Stanten has seen women drop as many as 14 to 22 pounds within eight weeks of starting a walking routine. Men tend to lose weight faster. (So to do the math, if you start now, you could be down a size or two by Labor Day.) Other people lose it more slowly, and anecdotally, sometimes those who lose it more slowly tend to keep it off longer.
To make walking really work for your weight loss efforts, keep a few things in mind, says Stanten:
Theres no magic formula for how many steps, miles, or hours you have to walk to lose the amount of weight that you want. Starting out, the key is to do more than youre doing now. If you have a job where youre on your feet all day, you have to do more than that, Stanten says. But if you have a sedentary desk job, a walk every evening after dinner may show real results.
A lot has been said about getting a baseline of about 10,000 steps a day for health reasons. If your goal is weight loss, youll likely want more than that once you get into a routine. But you dont need to start there. Get your baseline first. If youre only getting 3,000 steps on a typical day, dont try to get 10,000 steps the next day. That can be really discouraging. Aim for 5,000 every day for a week. Then go up to 7,000 the next week, she says.
The best way to melt pounds off is to challenge yourself with intervalsperiods of faster walking interwoven with periods of slower walking. Research has found that interval walkers lose more weight than people who just go the same speed all the time. One study of people with type 2 diabetes found that interval walkers who alternated three minutes of fast walking with three minutes of average-speed walking not only helped their boost their fitness and control their blood sugar better than steady-state walkers, but their body composition changed, leaving them with less belly fat and body fat.
Of course, if you really want to change your body composition, youll want to add strength training to your life. Bonus: It helps you walk faster, Stanten says. Also remember that managing stress, sleep, and food well all contribute to weight loss, too.
You dont have to walk an hour every day to lose weight at first (though its good to work up to it), but its important to get in the habit of walking every day. Just make it part of your daily routinesomething you do without even thinking about iteven if youre only walking for 10 or 15 minutes on some days of the week.
Ideally, youll want two to three interval walks, or shorter, faster, higher-intensity walks a week, a couple hour-long ones, and the rest can be short, moderate-intensity ones. The shorter ones are great to do with your partner, your dog, a friend, or just head-clearing walks on your own.
Dont just leave walking to your workout; do it wherever you can (the whole park the car farther away from the store thing). And taking the stairs is such familiar advice that it can fade to the background, but it burns more calories than walking on a flat surface and helps develop leg and glute muscles, too.
You burn as many calories if you walk at 5 MPHwhich is doable with training and practice, Stanten saysthan someone whos jogging at that pace.
One of the things that keeps people motivated about walking is signing up for an event, says Stanten. Plenty of 5K and 10K races are walker-friendly. Most people dont know you can walk a half-marathon, Stanten says. Some races are better than others for that, so check time cutoffs carefully.
Although you don't need to run, picking up your walking speed can burn more calories because it increases heart rate. But don't worry, there's no need to sprintyou can get a good workout in by walking at a moderately intense pace. According to the Centers for Disease Control and Prevention (CDC), a moderately intense workout can be obtained by raising your heart rate to 5070 percent of your maximum heart rate.
So how do you know whether you've nailed this sweet spot? The intensity of your heart rate can be obtained by using a heart rate monitor or activity tracker with built-in heart rate monitor.
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Does Walking Really Help with Weight Loss? - Pulse Ghana
What Is Speed Keto? Everything To Know About The Buzzy Keto-Plus-Intermittent Fasting Plan – Pulse Ghana
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Sounds wonderful, right? Well, a new version of keto aimed at upping all of these perks has keto fanatics buzzing, but some health and nutrition pros say it may be even more unsustainable than the keto diet you already know. The new version is called Speed Keto, and dietitians aren't exactly recommending it if you're looking to lose weight or start eating healthier.
Still, if you're curious about the eating plan and its origin, here's what you need to know.
Basically, Speed Keto is a combination of the traditional keto diet (made up of 60 to 70 percent fat, 15 to 30 percent protein, and 5 to 10 percent carbs) and intermittent fasting (IF), which involves alternating between various periods of fasting and eating. One of the most common styles of IF is the 16:8 method , in which you fast for 16 hours and can eat during the 8-hour period that follows.
When it comes to Speed Keto, the goal is to get the dieter down to one meal per day, which also has to fit into the keto guidelines of being high-fat and low-carb. The goal of eating less carbs is to get the body into a state of ketosis, which is when your body burns fat, instead of carbohydrate stores, for fuel, which can lead to weight loss.
Speed Keto, which you can buy as a digital program , was created by Harlan Kilstein, an expert coach and motivator with a doctor of education degree, according to his website. Per the site, Speed Keto is meant to simplify the dieting process and help people get past weight-loss plateaus that might occur after eating a traditional keto diet for a few weeks.
"I think keto and 'Speed Keto' diets will result in weight loss," says Hillary Cecere, registered dietitian at Eat Clean Bro . "Any time food is restricted and a calorie deficit occurs, so will weight loss, and when your eating window is smaller, you are more likely to consume less calories."
That being said, Cecere doesn't support the diet as a healthy way of eating. "This diet is unsustainable. Once it's no longer being utilized, weight gain will happen," Cecere says. "I also think it eliminates a lot of nutrient-dense foods . This diet is not for health or longevityit's only for quick weight loss."
In order to maintain weight loss, it's crucial that the diet you follow is something you can sustain long-term, notes Cecere. And if eating keto in general isn't your cup of tea, that's totally fine, too. "You don't need to be in ketosis to lose weight," she says. "Weight loss is determined by calorie deficitthere are plenty of other healthy, sustainable ways to lose weight if that's something you're interested in."
It's also worth noting that combining keto and intermittent fasting isn't exactly new. Many people have been following a diet that combines the two because eating mostly fats and proteins does fill you up and make it easier to fast between meals. The difference here is that Speed Keto recommends a specific IF schedule and one meal a day.
"Combining a super restrictive diet with long periods of non-eating is not good," Scott Keatley, RD, of Keatley Medical Nutrition Therapy , previously told WH . The body will cannibalize its own muscle for energy if intake from food is too low but the body does not differentiate between something like a calf muscle or a heart muscle. Keatley added that all your important organs are made of smooth muscle, "and going on a diet like this may harm something like your bladder or lungs just as much as provide fat loss."
It's also worth noting that following a regular keto diet can already have some not-so-pleasant side effects . At the end of the day, whether you want to follow a keto eating plan is up to you, but experts generally warn against pairing keto with an extreme intermittent fasting schedule in the way that the Speed Keto diet does, experts caution. Whatever you choose diet-wise, it's always wise to talk to a dietitian or trusted MD before you drastically overhaul your eating plan.
The bottom line: Speed Keto may not be a sustainable option when it comes to weight loss.
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What Is Speed Keto? Everything To Know About The Buzzy Keto-Plus-Intermittent Fasting Plan - Pulse Ghana
I Tried Intermittent Fasting to Lose Weight, but I Didn’t Expect to Break Free From Sugar – POPSUGAR
Lose Weight Fast Comments Off on I Tried Intermittent Fasting to Lose Weight, but I Didn’t Expect to Break Free From Sugar – POPSUGAR
I first became curious about intermittent fasting after putting on an extra five pounds. I've always been comfortable with my weight, so I had limited experience in trying to lose it. I liked that intermittent fasting in which you simply eat within a set window (usually six to 12 hours) and fast for the remainder of the day didn't have a lot of complicated rules. You don't have to count calories or cut out any specific foods, for example. Plus, the idea that fasting could help your body more easily burn stored fat didn't seem far-fetched, especially since it had worked for several friends.
There was only one problem: I was accustomed to eating every two to three hours during the day. If I pushed it to fours hours without a snack, I felt sluggish and lightheaded. Naturally, I was concerned that intermittent fasting wouldn't be a good fit, but I decided to give it a try.
After reading up on intermittent fasting, I started with a small fasting window and gradually lengthened it, drinking plenty of water and black coffee to power through. But while I was able to stretch my fasting window, I didn't lose any weight. I also noticed that I sometimes felt headache-y after breaking my fast. Perplexed, I turned to an intermittent-fasting community on Facebook, hoping to find someone who had been in my shoes.
The experienced fasters wanted to know what I was eating, which was simple enough. I stuck mostly to my favorite foods: bread, pasta, and cookies. Wrong answer. Everyone immediately suggested I cut down on sugar and refined carbs (which turn into sugar in the body), switching them out for more dense proteins and fats like eggs, salmon, avocado, and yogurt. They explained that my headaches were likely due to a spike in blood sugar after my fast. They also suggested exercising during my fasting window to help me start losing weight.
As soon as I followed their advice and changed what I was eating, I dropped the weight I wanted to lose, and more importantly, I felt amazing. I had lasting energy for the first time in years, and I no longer experienced lightheadedness, even during longer fasting periods. It was even feasible to exercise during my fast, and as long as I was properly hydrated, I actually felt stronger and more powerful during my workouts than ever before.
Turns out, I had been confusing sugar cravings with hunger for most of my life. I had no idea that what I thought were moments of hanger were actually dips in my blood sugar. I thought it was normal to feel that crash and reach for another snack, but in reality, I was addicted to sugar, whether it came from sweets or refined carbs.
Sugary cereal, macaroni and cheese, peanut butter and jelly sandwiches, and chocolate chip cookies had been pillars in my diet for almost 30 years. And in that time, I lost touch with what hunger actually feels like. I thought I was hungry when I felt fuzzy and agitated, but because I ate in those moments, I never felt the growl or tightness in my stomach that signals hunger. Intermittent fasting helped me relearn my hunger cues, so now I can eat intuitively and feed my body what it needs when it needs it.
After trying out a few weeks of intermittent fasting, I've settled into a new normal. I eat a variety of foods throughout the day, but I don't snack at night anymore. I'm not overly strict about my sugar intake, but I'm much more aware of what I eat and whether it's really serving my body. And I feel better than ever.
Originally posted here:
I Tried Intermittent Fasting to Lose Weight, but I Didn't Expect to Break Free From Sugar - POPSUGAR
This SAS workout will make your body and mind stronger – T3
Lose Weight Fast Comments Off on This SAS workout will make your body and mind stronger – T3
This SAS workout is a bit different from the workout routines we normally post here. It's not as good for building muscle definition as the two-day push-pull workout or as rookie-friendly as the best bodyweight workout for beginners. In terms of gruelling strength building and endurance testing, it has more in common with, naturally enough, the US Navy SEAL workout.
The reason being, in order to pass the 3-stage SAS selection process, you will need a lot of endurance, as opposed to 'just' muscle mass. This doesn't mean you shouldn't follow the basic rules of how to get stronger but if you want to build endurance, you will need to move on from only doing bicep curls to practicing more compound exercises, like squats and deadlifts.
In fact, if you are especially time-poor, in order to build overall strength, you can follow our best full body workout routine to build strength. If you would like to get your body ready for the SAS selection test, however, you'll need to introduce a few more additional days of training throughout the week to build endurance as well as strength.
Most importantly, as much as the SAS workout is good for burning fat and building strength, if you ever struggled with obesity or have not been doing much (or any) physical training, you might want to consider losing weight fast first and/or get fit before you opt in for doing hard core military-style training.
The SAS selection test is gruelling both for the body and the mind and consists of three parts:
This stage lasts for three weeks (!) and takes place in the hilly area in South Wales. Candidates have to carry a backpack full of equipment called bergen over a series of long timed hikes, navigating between checkpoints.
The bergen gets heavier as the days pass and the endurance phase culminates with 'the long drag', a 40-mile trek carrying a 55lb (25kg) bergen, that must be completed in under 24 hours.
Garmin Fenix 6 multisport smartwatch | Prices from 529.99 at GarminWe love the Garmin Fenix 6 Pro because it further refined the formula already tried and tested in the Garmin Fenix 5 Plus. It has long battery life, bigger screen and better menu system, just to mention a few improvements over its predecessor. A true adventure smartwatch with built-in topographic maps, compass, barometer and altimeter. Oh, and it tells the time, too.View Deal
Garmin fnix 6, Ultimate...
Garmin, Fenix 6, 47MM, Watch
Training takes place in Belize in Central-America, deep in the jungles. Those few who have passed the first stage will have to learn the basics of surviving and patrolling in the humid and warm conditions, surrounded by dense vegetation and bothered by small insects as well as noises coming from the forest.
For the escape and evasion (E&E) portion of the course, the candidates are given brief instructions on appropriate techniques then let loose in the countryside. They have to make their way to a series of waypoints without being captured by the 'hunter force' of SAS soldiers. This portion lasts for three days after which all candidates report for TQ, a.k.a. interrogation 'practice'.
Garmin Instinct rugged GPS smartwatch | Sale price 211 | Was 269.99 | Save 58.99 at AmazonConstructed to U.S. Military standard 810G for thermal, shock and water resistance, the Garmin Instinct is built for the Great Outdoors, for explorers who aren't afraid to get muddy and get their hands dirty when out in the wild. The integrated 3-axis compass and barometric altimeter, plus multiple global navigation satellite systems (GPS, GLONASS and Galileo) will get you where you want to be and back in one piece.View Deal
Garmin Instinct Rugged GPS...
It's not difficult to tell apart a bodybuilder for a strongmen. The former might look more appealing to some, but the latter can move some serious weights at will. Of course, as you get stronger your muscles get more defined as well but if you want to be ready for a challenge like the SAS selection test, you will need strength and not well defined shoulder muscles and low body-fat percentage.
if neither of the above rings a bell, don't worry. Runners and cyclists are more familiar with these terms and they refer to how well your muscles and cardiovascular system can withstand elongated periods of moderate-to-high intensity exercising.
VO2 max is "the maximum or optimum rate at which the heart, lungs, and muscles can effectively use oxygen during exercise, used as a way of measuring a person's individual aerobic capacity." The more oxygen your muscles can digest, the later you'll feel fatigued.
Lactate thresholdis "the maximal effort or intensity that an athlete can maintain for an extended period of time with little or no increase inlactatein the blood" (definition taken from lactate.com).
Both can be improved by doing cardio regularly and there are also specific HIIT workouts that can boost either or both in the same time.
Your body can only sustain its fitness levels if you do a certain amount of exercising. If it wasn't the case, pro athletes wouldn't have to put in extreme efforts to stay on the levels where they are.
This also means that you can't get fit by exercising more and then expect your body to maintain its fitness level without you doing any physical activity. Your body will revert back to its previous state when you abandon your workout routine, although it will be easier to get back into it later on once you were fit before.
Of course, being fit (as in healthy) has loads of health benefits so it worth spending a few hours a week looking after your fitness.
The SAS selection is almost as hard to endure mentally as it is to overcome physically. If you get distracted easily, have temper issues and/or lack focus, you will singled out pretty soon, regardless of your physical readiness.
Meditation has been proven to be an effective tool to regain control over one's mind and to harness the thoughts that go through your mind at any point, which can come in handy when you are submerged in cold water for hours on end, a practice which may or may not be part of the selection process.
Protein is great for muscle building as well as muscle repair
(Image credit: Getty images)
If you want to build muscles and lose fat, you will need to eat right and keep a balanced diet which includes ample amount of protein and good fats as well as clean carbs. Being more mindful about what your body requires to perform better is crucial part of endurance tests and the SAS selection process is no different.
Either you are trying to lose fat or want to build muscle, eating more protein is beneficial for you. If you fall in the former category, try swapping some bad fats and carbs most of the processed food falls into this category to protein snacks, let them be protein bars or just a small portion of high-carb nuts.
If you are trying to gain muscle mass and are naturally skinny, try adding some high protein mass gainers, like Bulk Powders' Informed Mass or The Protein Works' Total Mass Matrix.
Drinking more water also helps, so fill up your gym water bottle and drink that water!
Bulk Powders Protein Flap Jack, box of 12 | Sale price 12.99 | Was 19.99 | Save 7 at Bulk PowdersThe Bulk Powders Protein Flap Jack not only tastes amazing but it also has 21 grams of muscle building protein in each 85-gram bar as well as loads of fibres too. Choose from three equally as delicious flavours: Chocolate Chip, Golden Syrup and White Chocolate Berry. A bit on the sugary side so be careful not to eat the whole box in the one sitting!View Deal
Make stretching an integral part of your workouts
(Image credit: Getty Images)
Apart from doing multiple exercise sessions a week, the SAS endurance workout also involves plenty of cardio elements as well as strengthening exercises, so stretching before and after the workouts is essential. Stretching can help you perform the exercises better and can also help reducing the risk of injury.
Use a foam roller and/or resistance bands, both of which can relieve muscle tension andknots in all areas of the body. On our best massage tools guide, you'll find plenty of options, like the aforementioned foam rollers, but also massage balls great for the calves and percussion massagers like the Theragun G3.
IMPORTANT: if you have any medical condition or experiencing pain of any sort especially back pain please consult a medical professional before you start working out. Some of the below exercises put a lot of stress on your lower back and if you are ever unsure how to perform them, get a PT or a trained athlete to show you the correct form.
The weekly-breakdown of the SAS workout:
For getting ready for the mental part of the selection process, we recommend the new SAS workout app from the boys at Who Dares Wins. This app has a unique approach to training by incorporating mental exercises as well as training tips and even diet options.
Suunto 9 GPS Multisport Watch | Prices from 244.74 at WiggleChoose from 80 different sport modes and enjoy an up to 120 hours of battery life with GPS using the Suunto 9. This monster of a multi-sport smartwatch measures heart rate on the wrist as well as being water rated to 100 metres, making it the ultimate gadget in any serious triathletes' toolbox.View Deal
SUUNTO No Baro/HR Strap 9 G1...
SUUNTO 9 Baro Smartwatch with...
(Image credit: Getty Images)
In-depth: 5-exercise full body workout
On the first day of the week, you want to give your body a run for its money. Our full-body workout consists of five exercises: deadlift, squat, bench press, shoulder press and bent-over row.
These exercises are probably the best compound exercises to build overall strength with the least amount different movement involved and focuses on large muscle groups and using free weights as opposed to machines.
If you don't want to sign up for a gym membership (just yet), you can perform these exercises at home, using resistance bands or dumbbells/barbell or even kettlebells.
Bowflex Selecttech Kettlebell
JAXJOX KettlebellConnect -...
Garmin fnix 6, Ultimate...
Resting your body after intense exercising is almost as important as the exercises themselves
(Image credit: Getty Images)
After bombing your body with weights the day before, you'll probably feel the effect of DOMS or Delayed Onset Muscle Soreness. This occurs after your muscles especially the glutes and legs area are worked hard and please also note the 'delayed' nature of the phenomena: it can happen up to 2-3 days later than the workout.
Giving your muscles a break can help them repair more efficiently and recover better, meaning you can expect to see results quicker by resting your muscles after heavy workouts.
Even on rest days, you can do light cardio e.g. brisk walking and stretching would definitely help also.
Watch Garmin Forerunner...
Running is an excellent cardio exercise to build endurance
(Image credit: Brooks Running)
Depending on your cardio levels, on the third day you should go the distance.To be fit enough to be even considered to be selected as a member of the SAS (or SBS), you'll need to be able to comfortably run a 10K in under 50 minutes, ideally closer to 40 minutes.
Once you are comfortable with that speed, you can introduce more and more trail running sessions to your training plan. Trail running is somewhat different to road running obviously since you have to take the terrain into account as you run. You'll need different shoes as well for trail running: have a look at our best trail running shoes guide for inspiration.
Trail running is very popular worldwide and especially in the UK, where there are many groups you can join. Trail runners are a famously close-knit bunch who appreciate each other's company as much as the nature that surrounds them. By joining a trail running club, you get fit and be a bit more social, two birds with one stone.
Nike React Infinity Run | Buy it for 139.95 at NikeThe new Nike React Infinity Run was designed to reduce the risk of injury and make you faster, all in the same time. The wide forefoot platform and the all-new Flyknit upper will make your running sessions safer while the Vaporfly-like rocking mechanism will propel you forward without wasting much energy when you land.
Nike React Infinity Run...
The HIIT part will get those heart-rate levels high
(Image credit: Getty Images)
In depth: Full body HIIT workout gets you fit with only running shoes required
On the fourth day, your DOMS should have completely subsided and you are ready for a more intense workout: a HIIT workout! There are many reasons why you should try HIIT, it torches fat, boosts metabolism, can improve heart health and also super time efficient.
Ideally, you would like to do the entirety of the full body HIIT workout detailed in the linked article, for the same reason why you should perform all five exercises on the first day: by doing more exercises, you get stronger and also build endurance, which you will need for the selection process.
All the better, since we are talking about HIIT, the whole session can be done in under half an hour, 45 minutes tops. Make sure you go as hard as you can doing the circuits and don't let your heart rate drop too much in between them.
To monitor your heart rate, you should get a running watch or at least a heart rate chest-strap so you can track your heart rate on the accompanying apps. the new Polar H9 costs the fraction of a smart watch and will provide you with more accurate readings than wrist based optical sensors.
Polar H9 heart rate sensor | Buy it for 52.50 directly from PolarPolar H9 heart rate monitor is the smaller and more accessible sibling of the Polar H10 heart rate sensor. Connects to your wearables and/or smartphone using Bluetooth or ANT+ and has a battery life of 400 hours. Tracks heart rate more precisely than wrist-based optical sensors so you'll get better more accurate calorie burn estimates.
SUUNTO No Baro/HR Strap 9 G1...
Polar Vantage V Premium GPS...
(Image credit: SIXPAD)
Same as above, give your body a rest on the fifth day and let your muscles regenerate.
One thing you can try is to do some light training in the form of EMS. Electric Muscle Stimulation is not your golden ticket to six-pack abs heaven, but it can compliment training well by targeting high load-bearing muscles, such as the abs, on days when you would like to give the rest of your body a bit of a break.
Many EMS devices can also be used in other areas of the body too, like the arms or even the shoulders, making them a versatile tool for athletes.
You could also try using a percussion massager, like the Theragun, to fully loosen the muscles and get them ready for more training. Percussion massagers are like electric toothbrushes for your muscles: although the manual toothbrush does the job just fine, you can clean way more effectively with an electric one.
SIXPAD Electric Muscle Stimulation Training Gear | Prices from 175 at AmazonSIXPAD 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 an 8% improvement in abdominal muscle size after 4 weeks alongside a balanced diet and exercise" or so does SIXPAD claim. The percentage goes up to 12% after 8 weeks and many SIXPAD products can be used in other areas than just your abs.View Deal
SIXPAD Unisex Ems Trainer...
Both cycling and swimming build endurance and improve overall cardiovascular health
(Image credit: Rapha)
For best results, do cycling one week and swimming on the other. Either way, we are not talking about leisurely pedalling/splashing around the water: after your rest day, you would like to go the distance again and cover long distances on the bike/in the water.
As for cycling, you don't need to do the full Ironman distance 112 miles but you would like to cover as many miles as possible within an hour. Depending on the terrain, you are looking at doing around 15-20 miles for a good session. Should the weather permit, ride for even longer, two, maybe even three hours at the time to train your heart for sustained medium-intensity efforts.
In the pool, an hour-long session is ideal and you are looking at doing around two kilometres within that timeframe. You'd better master that freestyle swimming technique!
To track heart rate under water, we recommend using a triathlon watch and/or a swim proof chest strap like the Garmin HRM-Swim.
See the original post:
This SAS workout will make your body and mind stronger - T3
This SAS endurance workout will build strength and also melt fat off your body – T3
Lose Weight Fast Comments Off on This SAS endurance workout will build strength and also melt fat off your body – T3
This SAS workout is a bit different from the workout routines we have posted here on T3. Well, maybe not fundamentally different from the Navy SEAL workout but definitely unlike the two-day push-pull workout or even the best bodyweight workout for beginners.
The reason being, in order to pass the 3-stage SAS selection process, you will need endurance, and a lot of it, as opposed to 'just' muscle mass. This doesn't mean you shouldn't follow the basic rules of how to get stronger but if you want to build endurance, you will need to move on from doing bicep curls only to doing more compound exercises, like squats and deadlifts.
In fact, if you are especially time-poor, in order to build overall strength, you can follow our best full body workout routine to build strength, but as well as doing that, you'll need a few more additional days of training throughout the week to build endurance as well as strength.
Most importantly, as much as the SAS workout is good for burning fat and building strength, if you ever struggled with obesity or have not been doing much (or any) physical training, you might want to consider losing weight fast first and/or get fit before you opt in for doing hard core military-style training.
Garmin Fenix 6 multisport smartwatch | Prices from 529.99 at GarminWe love the Garmin Fenix 6 Pro because it further refined the formula already tried and tested in the Garmin Fenix 5 Plus. It has long battery life, bigger screen and better menu system, just to mention a few improvements over its predecessor. A true adventure smartwatch with built-in topographic maps, compass, barometer and altimeter. Oh, and it tells the time, too.View Deal
Garmin fnix 6, Ultimate...
Garmin, Fenix 6, 47MM, Watch
The SAS selection test is gruelling both for the body and the mind and consists of three parts:
This stage lasts for three weeks (!) and takes place in the hilly area in South Wales. Candidates have to carry a backpack full of equipment called bergen over a series of long timed hikes, navigating between checkpoints.
The bergen gets heavier as the days pass and the endurance phase culminates with 'the long drag', a 40-mile trek carrying a 55lb (25kg) bergen, that must be completed in under 24 hours.
Training takes place in Belize in Central-America, deep in the jungles. Those few who have passed the first stage will have to learn the basics of surviving and patrolling in the humid and warm conditions, surrounded by dense vegetation and bothered by small insects as well as noises coming from the forest.
For the escape and evasion (E&E) portion of the course, the candidates are given brief instructions on appropriate techniques then let loose in the countryside. They have to make their way to a series of waypoints without being captured by the 'hunter force' of SAS soldiers. This portion lasts for three days after which all candidates report for TQ, a.k.a. interrogation 'practice'.
Garmin Instinct rugged GPS smartwatch | Sale price 211 | Was 269.99 | Save 58.99 at AmazonConstructed to U.S. Military standard 810G for thermal, shock and water resistance, the Garmin Instinct is built for the Great Outdoors, for explorers who aren't afraid to get muddy and get their hands dirty when out in the wild. The integrated 3-axis compass and barometric altimeter, plus multiple global navigation satellite systems (GPS, GLONASS and Galileo) will get you where you want to be and back in one piece.View Deal
Garmin Instinct Rugged GPS...
Protein is great for muscle building as well as muscle repair
(Image credit: Getty images)
If you want to build muscles and lose fat, you will need to eat right and keep a balanced diet which includes ample amount of protein and good fats as well as clean carbs. Being more mindful about what your body requires to perform better is crucial part of endurance tests and the SAS selection process is no different.
Either you are trying to lose fat or want to build muscle, eating more protein is beneficial for you. If you fall in the former category, try swapping some bad fats and carbs most of the processed food falls into this category to protein snacks, let them be protein bars or just a small portion of high-carb nuts.
If you are trying to gain muscle mass and are naturally skinny, try adding some high protein mass gainers, like Bulk Powders' Informed Mass or The Protein Works' Total Mass Matrix.
Drinking more water also helps, so fill up your gym water bottle and drink that water!
Bulk Powders Protein Flap Jack, box of 12 | Sale price 12.99 | Was 19.99 | Save 7 at Bulk PowdersThe Bulk Powders Protein Flap Jack not only tastes amazing but it also has 21 grams of muscle building protein in each 85-gram bar as well as loads of fibres too. Choose from three equally as delicious flavours: Chocolate Chip, Golden Syrup and White Chocolate Berry. A bit on the sugary side so be careful not to eat the whole box in the one sitting!View Deal
Make stretching an integral part of your workouts
(Image credit: Getty Images)
Apart from doing multiple exercise sessions a week, the SAS endurance workout also involves plenty of cardio elements as well as strengthening exercises, so stretching before and after the workouts is essential. Stretching can help you perform the exercises better and can also help reducing the risk of injury.
Use a foam roller and/or resistance bands, both of which can relieve muscle tension andknots in all areas of the body. On our best massage tools guide, you'll find plenty of options, like the aforementioned foam rollers, but also massage balls great for the calves and percussion massagers like the Theragun G3.
IMPORTANT: if you have any medical condition or experiencing pain of any sort especially back pain please consult a medical professional before you start working out. Some of the below exercises put a lot of stress on your lower back and if you are ever unsure how to perform them, get a PT or a trained athlete to show you the correct form.
The weekly-breakdown of the SAS workout:
For getting ready for the mental part of the selection process, we recommend the new SAS workout app from the boys at Who Dares Wins. This app has a unique approach to training by incorporating mental exercises as well as training tips and even diet options.
Suunto 9 GPS Multisport Watch | Prices from 244.74 at WiggleChoose from 80 different sport modes and enjoy an up to 120 hours of battery life with GPS using the Suunto 9. This monster of a multi-sport smartwatch measures heart rate on the wrist as well as being water rated to 100 metres, making it the ultimate gadget in any serious triathletes' toolbox.View Deal
Suunto Unisex's 9 BARO Watch,...
SUUNTO 9 Baro Smartwatch with...
(Image credit: Getty Images)
In-depth: 5-exercise full body workout
On the first day of the week, you want to give your body a run for its money. Our full-body workout consists of five exercises: deadlift, squat, bench press, shoulder press and bent-over row.
These exercises are probably the best compound exercises to build overall strength with the least amount different movement involved and focuses on large muscle groups and using free weights as opposed to machines.
If you don't want to sign up for a gym membership (just yet), you can perform these exercises at home, using resistance bands or dumbbells/barbell or even kettlebells.
Bowflex Selecttech Kettlebell
JAXJOX KettlebellConnect -...
Garmin fnix 6, Ultimate...
Resting your body after intense exercising is almost as important as the exercises themselves
(Image credit: Getty Images)
After bombing your body with weights the day before, you'll probably feel the effect of DOMS or Delayed Onset Muscle Soreness. This occurs after your muscles especially the glutes and legs area are worked hard and please also note the 'delayed' nature of the phenomena: it can happen up to 2-3 days later than the workout.
Giving your muscles a break can help them repair more efficiently and recover better, meaning you can expect to see results quicker by resting your muscles after heavy workouts.
Even on rest days, you can do light cardio e.g. brisk walking and stretching would definitely help also.
Watch Garmin Forerunner...
Running is an excellent cardio exercise to build endurance
(Image credit: Brooks Running)
Depending on your cardio levels, on the third day you should go the distance.To be fit enough to be even considered to be selected as a member of the SAS (or SBS), you'll need to be able to comfortably run a 10K in under 50 minutes, ideally closer to 40 minutes.
Once you are comfortable with that speed, you can introduce more and more trail running sessions to your training plan. Trail running is somewhat different to road running obviously since you have to take the terrain into account as you run. You'll need different shoes as well for trail running: have a look at our best trail running shoes guide for inspiration.
Trail running is very popular worldwide and especially in the UK, where there are many groups you can join. Trail runners are a famously close-knit bunch who appreciate each other's company as much as the nature that surrounds them. By joining a trail running club, you get fit and be a bit more social, two birds with one stone.
Nike React Infinity Run | Buy it for 139.95 at NikeThe new Nike React Infinity Run was designed to reduce the risk of injury and make you faster, all in the same time. The wide forefoot platform and the all-new Flyknit upper will make your running sessions safer while the Vaporfly-like rocking mechanism will propel you forward without wasting much energy when you land.
Nike React Infinity Run...
The HIIT part will get those heart-rate levels high
(Image credit: Getty Images)
In depth: Full body HIIT workout gets you fit with only running shoes required
On the fourth day, your DOMS should have completely subsided and you are ready for a more intense workout: a HIIT workout! There are many reasons why you should try HIIT, it torches fat, boosts metabolism, can improve heart health and also super time efficient.
Ideally, you would like to do the entirety of the full body HIIT workout detailed in the linked article, for the same reason why you should perform all five exercises on the first day: by doing more exercises, you get stronger and also build endurance, which you will need for the selection process.
All the better, since we are talking about HIIT, the whole session can be done in under half an hour, 45 minutes tops. Make sure you go as hard as you can doing the circuits and don't let your heart rate drop too much in between them.
To monitor your heart rate, you should get a running watch or at least a heart rate chest-strap so you can track your heart rate on the accompanying apps. the new Polar H9 costs the fraction of a smart watch and will provide you with more accurate readings than wrist based optical sensors.
Polar H9 heart rate sensor | Buy it for 52.50 directly from PolarPolar H9 heart rate monitor is the smaller and more accessible sibling of the Polar H10 heart rate sensor. Connects to your wearables and/or smartphone using Bluetooth or ANT+ and has a battery life of 400 hours. Tracks heart rate more precisely than wrist-based optical sensors so you'll get better more accurate calorie burn estimates.
Suunto Unisex's 9 BARO Watch,...
Polar Vantage V Premium GPS...
(Image credit: SIXPAD)
Same as above, give your body a rest on the fifth day and let your muscles regenerate.
One thing you can try is to do some light training in the form of EMS. Electric Muscle Stimulation is not your golden ticket to six-pack abs heaven, but it can compliment training well by targeting high load-bearing muscles, such as the abs, on days when you would like to give the rest of your body a bit of a break.
Many EMS devices can also be used in other areas of the body too, like the arms or even the shoulders, making them a versatile tool for athletes.
You could also try using a percussion massager, like the Theragun, to fully loosen the muscles and get them ready for more training. Percussion massagers are like electric toothbrushes for your muscles: although the manual toothbrush does the job just fine, you can clean way more effectively with an electric one.
SIXPAD Electric Muscle Stimulation Training Gear | Prices from 175 at AmazonSIXPAD 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 an 8% improvement in abdominal muscle size after 4 weeks alongside a balanced diet and exercise" or so does SIXPAD claim. The percentage goes up to 12% after 8 weeks and many SIXPAD products can be used in other areas than just your abs.View Deal
SIXPAD Unisex Ems Trainer...
Both cycling and swimming build endurance and improve overall cardiovascular health
(Image credit: Rapha)
For best results, do cycling one week and swimming on the other. Either way, we are not talking about leisurely pedalling/splashing around the water: after your rest day, you would like to go the distance again and cover long distances on the bike/in the water.
As for cycling, you don't need to do the full Ironman distance 112 miles but you would like to cover as many miles as possible within an hour. Depending on the terrain, you are looking at doing around 15-20 miles for a good session. Should the weather permit, ride for even longer, two, maybe even three hours at the time to train your heart for sustained medium-intensity efforts.
In the pool, an hour-long session is ideal and you are looking at doing around two kilometres within that timeframe. You'd better master that freestyle swimming technique!
To track heart rate under water, we recommend using a triathlon watch and/or a swim proof chest strap like the Garmin HRM-Swim.
Apple Watch Series 5 (GPS,...
Garmin fnix 6, Ultimate...
POLAR Ignite Fitness Watch...
Polar Vantage V Premium GPS...
Forerunner 245, GPS, EU,...
Garmin SMARTWATCH FORERUNNER...
Watch Garmin Forerunner...
Fitbit Versa 2 Health &...
Going for stroll, especially if the weather is okay, is a very good idea indeed
Original post:
This SAS endurance workout will build strength and also melt fat off your body - T3
A 7-Step Plan to Lose 10 Pounds in Just One Week
Lose Weight Fast Comments Off on A 7-Step Plan to Lose 10 Pounds in Just One Week
If you want to lose 10 pounds (4.5 kg) in one week, then you need to follow an effective plan.
I've tested this plan on clients who were looking to lose weight fast before an event like a vacation or photo shoot, and it works wonders.
In fact, some of my clients who use this look like they've been on a three- or four-week diet after just one week.
Although it's not a long-term fix, this can kick-start your weight loss journey and motivate you for more sustainable long-term changes.
While it's certainly possible to lose 10 lbs in one week, it won't be pure body fat.
Due to the calorie deficit needed to burn each pound of fat, it's simply not possible to safely burn 10 pounds of pure body fat in just one week.
However, this isn't to say you can't lose that much weight and still look leaner.
While a lot of the weight loss will certainly come from body fat, you will also drop pounds by losing excess water weight (1).
This is partly because this plan lowers your insulin levels and makes your body get rid of stored carbs, which bind water.
Although your body can only store about 300500 grams of carbs in a form known as glycogen, stored glycogen does hold around three times that weight in water (1, 2).
Reduced insulin levels will also make your kidneys shed out excess sodium, leading to reduced water retention (3, 4).
Along with reduced body fat and water weight, you may also lose some weight due to less intestinal waste and undigested food and fiber in the digestive system.
Here are the 7 steps you should follow in order to lose 10 pounds in a week.
You can lose several pounds by following a low-carb diet for just a few days.
In fact, lots of research has shown a low-carb diet is a very effective way to lose weight and improve health (5, 6, 7).
A short-term decrease in carb intake can also reduce water weight and bloating.
This is why people who go low-carb often see a difference on the scale as early as the next morning after starting the diet.
Additionally, making sure you eat plenty of protein can help reduce your appetite even further while boosting your metabolism (8, 9).
Try eliminating or drastically reducing all starchy carbs and sugars for the week. Replace these with low-carb vegetables, while also increasing your intake of eggs, lean meats and fish.
Check out this article to learn more about how to set up a low-carb diet and which foods to include.
When you're trying to lose weight quickly then it can be helpful to eat a simple diet based on whole foods.
These foods tend to be very filling, and make it easier to eat fewer calories without getting too hungry.
During the week, you should make sure to eat mostly whole, single-ingredient foods. Avoid most foods that are highly processed.
Eating mostly lean proteins and low-carb veggies can be incredibly satisfying even if you're not getting that many calories.
Reducing your calorie intake may be the most important factor when it comes to weight loss.
If you aren't eating fewer calories than you expend, then you will not lose fat (10).
Here is a calculator that shows you how many calories you should eat to lose weight (opens in new tab).
Here are a few simple tips to reduce calorie intake:
Exercise is one of the best ways to burn fat and improve your appearance.
Resistance training, such as weight lifting, can lead to a similar amount of weight loss as regular aerobic training. It also helps you add or maintain muscle mass and strength (11, 12).
Full-body resistance training workouts are also a great method to lower your body's carb stores and water weight, which can lead to a sharp decline in weight (13, 14).
Lifting weights can also protect your metabolism and hormone levels, which often decline during dieting (15, 16).
High-intensity interval training (HIIT) is another very effective training method.
Research suggests that 510 minutes of HIIT can lead to similar or greater benefits for health and weight loss as five times that amount of regular exercise (17, 18, 19).
Like weight lifting, it can quickly reduce muscle carb stores and also boost other important aspects of weight loss, such as your metabolism and fat-burning hormones (20, 21).
You can perform HIIT three to four times a week after a workout or as part of your normal training regimen. It is very important to do this with 100% effort or intensity. Most sprints should not last more than 30 seconds.
Here are a few protocols you can try. These can be done running in place or outside, or applied to a cardio machine like a bike, rower or treadmill:
In order to burn extra calories and lose more weight, you can also increase your daily activity.
In fact, how active you are throughout the day when you aren't exercising also plays a very important role in weight loss and obesity (22, 23).
For example, the difference between a desk job and a manual job can account for up to 1,000 calories per day. This is the same as 90 to 120 minutes of high-intensity exercise (24).
Simple lifestyle changes such as walking or biking to work, taking the stairs, going for walks outside, standing more or even cleaning the house can help you burn a lot of calories.
Intermittent fasting is another effective and proven tool for dropping fat (25, 26).
It forces you to reduce your calorie intake, since you are limiting your eating to a short window of time.
There are many different protocols, such as a 16-hour fast with an 8-hour feeding window, or a 20-hour fast with a 4-hour feeding window.
If you're combining fasting with exercise, it may be wise to do the fasting at a different time than your workout.
Several other methods can help you drop water weight and appear leaner and lighter. These include:
Here are 13 more ways to lose excess water weight.
By optimizing your diet and training regimen you can lose a large amount of weight in just one week.
Although this won't be pure fat loss, it may give you the kick-start and motivation you need to follow a more sustainable diet.
You do not need to follow all of these steps, but the more you apply, the more weight you will lose.
Keep in mind that people who go on "crash diets" often end up gaining all the weight back when they're done.
When the week is over, you should switch to a more sustainable plan so that you can continue to lose weight and keep it off.
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A 7-Step Plan to Lose 10 Pounds in Just One Week
Leptitox Review – How It Will Help You To Lose Weight Fast? – – VENTS Magazine
Lose Weight Fast Comments Off on Leptitox Review – How It Will Help You To Lose Weight Fast? – – VENTS Magazine
As soon as you think about losing weight and fighting against the obesity issues, the first thing that comes around in your mind is following a strict gym plan. Gym and a strict diet plan have always proved to be one of the natural ways of losing weight. But following these two methods will demand a lot of hard work and devotion from your side. You have to wait for so long months, to acquire the fruitful results.
If you are not fond of visiting the gym or following a strict diet plan routine, then heading your way to try the Leptitox supplement is the ultimate solution. Do you want to know what Leptitox is all about? Lets have a comprehensive, detailed discussion about it!
Product Name: LeptitoxAuthor Name: Morgan HurstOfficial Website: http://www.Leptitox.com
Introduction About Leptitox:
Leptitox is known as a form of dietary supplement, which is included with countless benefits for your health. According to its customer reviews, this supplement has proved to be one of the most effective pills for the weight loss journey. This supplement has been developed after so many years of research work.
Using this supplement will enable you to cut down the fats from certain parts of your body without facing any hassle. They will work for your metabolism system and control your food cravings. All in all, your experience with Leptitox will turn out to be so much friendly and effortless. It wont be giving your body system with any side effects at any point in time.
As we have already mentioned that Leptitox will be giving your body so many benefits apart from weight loss. According to a new research report, the main reason for obesity is not because of overeating or slow metabolism level. It might happen due to the condition of leptin resistance.
Leptin hormone is the primary element due to which the body system will encounter the situation of food craving. You will feel hungry, as soon as the level of leptin decreases. Those people who are having a low level of leptin, they will always feel hungry after a small time frame. This will bring the issues of overweight or obesity.
Leptitox is a Fantastic Supplement that will balance the course of leptin in the human body. It will also detoxify your body system and prevent it from any harmful toxins.
CLICK HERE TO ACCESS THE OFFICIAL LEPTITOX WEBSITE
Leptitox is manufactured through the use of healthy ingredients which is entirely free from chemicals. Below we are listing down some of the critical and significant ingredients which are included in Leptitox:
Apium Graveolens Seed: It is also useful as it completely detoxifies toxins such as EDC, DEHP, etc.
Milk Thistle or Marian Thistle: This ingredient will be playing an important role against the anti-aging results within your body.
Jujube: This is one of the most potent ingredients which you will find in almost all weight loss supplements. This ingredient is responsible for detoxifying the ZEA endocrine disruptor.
Taraxacum Leaves: This ingredient will be ensuring the proper working of your joints. It is rich with Vitamin K content.
Grape Seed: Grape seed will be removing off all the results of the dangerous EDC cadmium. It is most commonly found in fruits or vegetables.
Alfalfa: Alfalfa is one of the ingredients which is mostly known for its massive health benefits. It helps improve your digestive system and liver functioning.
>> CLICK HERE TO WATCH THE VIDEO ABOUT HOW LEPTITOX WORKS
All those individuals who are using this supplement for the first time, they should know about the suitable dosage amount of the pills. It would be best if you were taking this supplement before you take the first and last meal of your day. You dont need to follow any strict diet plan or exercise routine with this supplement.
Upon regular use, you will be finding successful results in your body in just a few days. You dont need to wait for years to wear your favorite clothes. You need to consume two pills in one day, and you will be all set to move towards the journey of weight loss.
This supplement is 100% healthy and active product It is manufactured through natural ingredients that make it safe for your body. It will show you results in the least period. In case you are not satisfied with the results, it offers a money-back guarantee. All the product ingredients are safe and tested. It will help you to detoxify your body and manage mental health. Besides it also improves your digestion and sugar level. It is perfect to be used for both male and female.
You should be using it according to the recommended dosage only. You will not be able to find it offline
Throughout the whole review, we have mentioned this supplement to be extremely healthy and safe to consume for your body. You have to consume two pills in one day which is in the morning and in the night time. Your body can undoubtedly face some side effects in case if you will be increasing the recommended dosage of the pills.
Being manufactured through natural and laboratory tested ingredients; it is entirely safe for your body. It wont be showing any side effects for your body system. Ingredients are altogether free from harmful chemicals in it. Both male and female can use it.
Well, to sum up, the whole discussion, we would be recommending both men and women to start using this weight loss supplement. Getting rid of overweight or obesity issues is not a hard task at all. You need to stay motivated and passionate about losing weight by following a proper diet plan routine.
Leptitox will make your whole weight loss journey a lot easy, healthy, and friendly to perform. It is safe and healthy. Dont forget to recommend it to your friend who is looking forward to losing weight naturally.
All the best!Have a healthy living!
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Leptitox Review - How It Will Help You To Lose Weight Fast? - - VENTS Magazine