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Do you want to know how to get stronger? Some people go to the gym to lose weight fast. Others go to improve cardio performance. Some spend an hour taking selfies to post on social media. But there is also another breed of gym-dweller that is purely focussed on getting stronger muscles.

They can most likely be found in the free weight area, loading a barbell with every single plate in the establishment and lifting the equivalent of a small family hatchback, before letting out some kind of guttural roar and scaring everyone in the establishment witless when the plates crash against the floor. But don't worry, they are only doing deadlifts, the king of all lifts.

The local gym beast might not be the leanest looking person, but she/he is strong, boasting that exquisite mix of explosive power that allows for gargantuan weight to be shifted around. If obtaining superhero strength is your main fitness goal, youll probably want to read on.

If building strength is your primary focus, I would suggest sticking to the lower rep ranges on your compound lifts, ideally no more than five reps with three to five minute rest in between sets, explains Kay, a PureGym Insider, trainer and fitness fanatic.

"This will allow you to lift more weight, and in turn, increase strength faster than if you were to perform a higher rep range, such as the classic 8-12 reps, where your focus would be on increasing the muscle size, otherwise known as training for hypertrophy," she adds.

If you want to understand your body's fitness needs better, it is also recommended to use a fitness smartwatch for your training sessions. These wearables not only track heart rate and various other body metrics, they're also accompanied with smartphone apps like the Polar Flow or the Garmin Connect, where you can analyse your performance in more detail and more importantly, check your progress as you go along.

Garmin Forerunner 935 Running...

POLAR IGNITE - Advanced...

Suunto 9 Multisport GPS Watch...

Fitbit Fitbit Ionic Fitness...

Kay from PureGym has got top tips for building strength

(Image credit: PureGym)

But this comes with a word of warning, because if youre not performing the exercise properly, you might not see the results you seek and this could potentially lead to injury.

It's no good simply going for the heaviest weight you can find and attempting to lift it. Make sure technique is on point and you build up the kilos gradually, making an effort to note down the heaviest weight from the previous session, so you can gradually increase.

"Bear in mind that how fast you gain strength is dependent on several factors, such as previous training history, genetics, nutrition and training execution, so different people will see progress at different rates. Focus on quality, stay consistent and most of all enjoy the process!" says Kay.

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How to get stronger: this PTs advice on how to lift more is surprisingly simple - T3

8 ways to stick to your fitness resolution

New Delhi, Jan 19 (IANSlife) With a brand new year most of us contemplate on our flawed decisions and make resolutions to do better in the coming year. One of the most important resolutions that is made by many is to live a healthy lifestyle and practice a sustainable fitness regime.

Studies suggest that many resolutions are broken within the very first month of the year, while several others give up as the year ends due to irregular working patterns or low will power or even lack of perseverance. Amaresh Ojha, CEO and Founder, Gympik suggest few ways that might help one to stick to their fitness resolution.

Self-awareness: Change starts when you measure where you stand and how far you need to go. You need self-awareness before you can achieve self-improvement. Keep a regular check on your growth cycle and constantly observe and read what can help you improve, in terms of both your health and wellness.

Maintain a daily journal: Maintain a workout journal to record each workout you do. It is interesting to look back when you see the progress you''ve made. Depending on your capability, make smaller changes such as run 100 meters more than the past week, do 1-2 more reps more with an increased weight, increase your workout time by 10 minutes etc.

Don''t skip breakfast: You must not skip breakfast as it is the first meal of the day and it helps in breaking your overnight fast. If you skip your breakfast, you add to this fast which might affect your metabolism. So, make it a habit to have breakfast within two hours of waking up. Consuming a healthy breakfast reinstates the glucose levels in the body and lowers your stress levels.

Don''t beat yourself up: You may skip a yoga or cardio session once in a blue moon, which won''t make much of a difference. But if you skip them for days this will disrupt your healthy lifestyle and you will notice strength losses. In order to return your body to pre-holiday levels, begin with 10 to 12 minutes of cardio at a normal intensity. Then gradually, add time till you get back to your previous workout duration. To return to weight training, use the same resistance as before but lessen your reps by about a third and then gradually increase going back to your normal workout patterns.

Eat at regular intervals: It is important that you plan your meals to avoid last-minute hunger-driven decisions which may lead to unhealthy eating habits. Once you disrupt your eating patterns, it is difficult to get back to the rhythm. So, eat as per your diet but at regular intervals so that you do not gain or lose weight in an unhealthy way.

Use health monitoring/fitness apps: Use fitness and weight monitoring apps to have a better understanding of your fitness journey. Install your favourite fitness app and keep a track of your everyday growth.

Exercise wherever and whenever: Do not restrict yourself to gyms and aerobic classes when it comes to exercising. Walk a few extra miles, whenever possible. Moreover, research says that household chores like cooking, laundry, cleaning your car or mopping burn a substantial amount of calories.

Take one step at a time: Last but not the least, go ahead even if you take small steps. It happens to many of us often that if we miss a day of exercise or have a cheat day, we lose focus and feel like we have failed. But that is not the case, we must understand that we are in a continuous process of improvement and every time we fail, there is always the next day to get on track. Do not feel pressured to do it all at once or nothing at all.

(Puja Gupta can be contacted at puja.g@ians.in)

--IANS

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Disclaimer :- This story has not been edited by Outlook staff and is auto-generated from news agency feeds. Source: IANS

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8 ways to stick to your fitness resolution - Outlook India

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Lets be real: If youre looking to lose some weight, it takes a lot of work. Naturally, pills that claim to lead to rapid weight loss seem like an easier option than the old-fashioned diet and exercise route (so archaic, right?).

The majority of these infomercial-ready pills work by suppressing your appetite, increasing fat burning, or reducing how you absorb calories. But just because they can help you drop weight doesnt mean its necessarily going to last or that its safe.

Most of these pills are considered dietary supplements, which do not have to be regulated by the FDA in any way, meaning they havent necessarily been tested or approved for safety and may not even work as advertised.

The FDA reports that many weight loss supplements are tainted with dangerous ingredients. Because of this, weight loss pills have an unfortunate connection to health problems and even death.

Dietary changes and exercise should always be your go-to before adding supplements or medication. But there is evidence that some weight loss pills can be used safely to help you hit your goals.

Well break down 13 popular types of weight loss pills to tell you what works, whats a total sham, and any harmful side effects you could experience.

Health-food lovers are all about apple cider vinegar (ACV). Its often touted as a solution for health-related issues, especially fat burning and weight loss. But is it legit?

ACV is essentially fermented apples that turn into vinegar. The acetic acid, B vitamins, and antioxidants in ACV all offer some health benefits. A small study published in 2004 found that vinegar may have a role in regulating blood sugar after meals.

In a 2018 study on rats with obesity, the antioxidant properties of ACV suppressed obesity-induced oxidative stress and reduced triglyceride levels, which can cause conditions such as heart disease. Rats arent humans, though.

A small 12-week study published in 2018 found that participants who supplemented a reduced-calorie diet with ACV lost more weight than those who only followed the diet.

The acidity of ACV can give you some gnarly acid reflux, but it most likely wont be as bad if youre taking ACV in pill form. ACV can also interact with other diuretics or insulin. You should avoid ACV supplements if you have type 1 diabetes.

Additionally, if you have chronic kidney disease, your kidneys could have trouble processing the extra acid in your body.

Most likely. There just arent enough human studies on ACV to say it helps you lose weight. The bottom line is that it can help your metabolism and blood sugar levels, which could help your overall health when paired with the right diet and exercise.

Keto was super popular in 2018 and 2019, so chances are youre aware of this diet in which you nix carbs for fat. Keto pills is an umbrella term for anything that claims it can help get your body into ketosis.

The Shark Tank favorite Rapid Tone is one of these products. Ketosis is your bodys process of using fat for energy (and thus producing ketones) instead of its usual carbs-for-energy route.

The result is that youll burn more fat (and you get to eat cheese bless!). So, if you want to get into ketosis ASAP, theres a pill for that.

Most keto pills use salts that are modified to burn fat (aka put your body into ketosis by raising your blood ketone levels). With these pills, you can supposedly get the benefits of ketosis without making drastic dietary changes.

Sounds like the perfect pill, right? Well, theres a catch (we just cant have nice things). Keto pills can wreak havoc on your metabolism.

Research has shown that people in a ketogenic state have increased satiety hormones and decreased hunger hormones, which helps suppress appetite.

But once they ditch the pills, those hormones suppressing appetite increase to way above where they were before, so the weight comes back.

Technically, no but in the long run, yes. The pills are effective at getting your body into a fat-burning state of ketosis. But even though youll lose weight fast, its very likely the weight will return when you stop taking the pills.

Think you can pee off the pounds? Water pills say they can help you do just that.

Over-the-counter and prescription water pills are diuretics, meaning they make the pee just flow out of you by triggering your kidneys to get rid of extra water and salt. This, in turn, helps you lose water weight and bloat.

Water pills are really intended to treat high blood pressure and can interact with other medications. Plus, they can overload your kidneys, leading to kidney failure (yikes!).

And then theres the cherry on top: dehydration. Frequent urination can increase your chances of getting dehydrated if youre not replenishing your fluids.

Yes. Youll probably only lose 3 to 4 pounds of water weight, not actual fat. A 2004 study found that water pills had basically no effect on weight loss. The pounds will return once you go back to your usual lifestyle.

Plus, a lot of over-the-counter water pills are just unregulated capsules of caffeine and herbs that are too weak to deliver any effects.

Caffeine is the sweetheart of stimulants for keeping us awake and focused throughout the day. (We love you, coffee!) Its also an ingredient in many weight loss supplements and frequently stars on its own in pill form.

Caffeine is said to boost metabolism and increase fat burning.

Too much caffeine can make your heart race and cause anxiety, vomiting, and jitters. Its safe to consume 400 to 500 milligrams of caffeine a day, but if youre drinking caffeinated beverages and taking these pills, its easy to go overboard.

Caffeine may aid in weight loss, but its not likely to work for very long, since your body builds up a tolerance to its effects.

A 2015 study comparing people who drank coffee and caffeinated beverages to those who did not found that the caffeinated peeps lost more weight.

Another miracle elixir from the health-food community is green tea, which also comes in a pill form as green tea extract with other fat-burning ingredients.

The general idea is that the caffeine and antioxidants in green tea supplements can aid in fat burning.

There have been reports of liver damage in people who took green tea extract.

According to a 2013 review of studies, some research has found that green tea extract can help with weight loss, but theres not enough evidence to say for sure. It definitely wont just melt away the pounds without diet changes and exercise.

Still on the caffeine train, green coffee beans (unroasted coffee beans) are another big weight loss supplement on the market.

The caffeine in green coffee beans is thought to help weight loss by burning and inhibiting fat. Chlorogenic acid in the extract slows down the breakdown of carbs in your digestive system.

The same side effects as caffeine plus, diarrhea is possible thanks to the chlorogenic acid. You can also be allergic to green coffee beans.

Maybe. An 8-week study found that subjects taking green coffee bean extract had more weight loss and reduced BMI and that the supplement could help suppress appetite for weight loss.

A 2011 review of three clinical trials also found the supplement helped with weight loss. But there havent been many promising studies that werent funded by supplement companies.

One of the most marketed and well-known weight loss pills, Hydroxycut is extremely controversial.

Over the years, the supplement has caused liver damage and heart-related deaths and has been recalled by the FDA numerous times for containing harmful ingredients like ephedra.

Since it went back on shelves in 2010, Hydroxycut has changed its ingredients, but most medical professionals will caution you against using it.

Todays Hydroxycut is a mix of caffeine, ladys mantle extract, wild olive extract, komijn extract, and wild mint extract.

There are few to no studies on the different types of Hydroxycut, but research has found that caffeine and some of the other herbs the supplement contains can help with weight loss.

Like too many cups of coffee, the caffeine in Hydroxycut can cause side effects such as anxiety, nausea, diarrhea, and jitters.

Most likely, but its hard to say for sure. There are no reputable studies on the supplement itself, and online reviews are extremely mixed.

Alli is the lower-dose, over-the-counter version of orlistat (its also sold as the prescription drug Xenical).

In 2010, the FDA published a safety review of orlistat when people reported serious liver damage. The FDA could not find evidence that orlistat was the cause, but Alli changed its formula anyway.

The orlistat in Alli helps your intestines absorb less dietary fat by inhibiting the digestive enzyme lipase that breaks down fat. When you take Alli with a meal, roughly 25 percent of the fat you eat wont be broken down itll simply go straight through your bowels.

Taking Alli can cause digestive issues like abdominal pain, gas, oily stools, and more bathroom visits. Headache, back pain, and upper respiratory infection are also possible.

This one looks legit if you eat right and exercise. Studies have shown that people who take orlistat with a calorie-restricted diet and exercise will lose more weight.

But you dont necessarily need it: A 2010 study actually found that eating a low carb diet was just as effective for weight loss as taking orlistat while eating a low fat diet.

Garcinia cambogia is a fruit that looks like a little green pumpkin. An extract from it is sold in pill form for weight loss.

Garcinia cambogia contains hydroxycitric acid (HCA), which is thought to suppress appetite.

No serious side effects have been reported just some minor digestive issues.

Maybe. A 2011 study found that garcinia cambogia led to an average weight loss of about 2 pounds over several weeks. But more research is needed to clarify whether it works.

Glucomannan is an herbal supplement thats extracted from elephant yam as a water-soluble dietary fiber.

Glucomannan is kind of a science experiment in your gut. Once ingested, it absorbs water and turns into a gel. This helps you feel full.

Glucomannan can cause bloating, farting, and soft stools. It can also mess with some medications.

Its probably legit. Research shows that glucomannan works when paired with a healthy diet and can also improve blood pressure, glucose levels, and cholesterol. A 2005 study found that glucomannan helped participants lose weight.

Conjugated linoleic acid, aka CLA, is a natural fatty acid used as a supplement for weight loss.

CLA is thought to reduce appetite, break down fat, and boost metabolism.

CLA can cause digestive issues and some nasty side effects (including fatty liver, inflammation, and insulin resistance) if used long-term.

It works, but it can really mess you up if you keep taking it. A 2007 review of 18 studies found that participants taking CLA consistently lost weight for 6 months. However, the side effects are very serious and worth consideration.

Back to the hippy natural supplements! Forskolin is extracted from the roots of the Indian coleus plant, a cousin of mint. Not much is known about this plant or how it affects weight loss.

Forskolin is thought to help burn fat by raising your cells level of cyclic adenosine monophosphate (cAMP), a compound that helps break down stored fat.

This supplements effects on your body including side effects and safety are largely unknown.

As with pretty much everything else about forskolin, we dont really know. But its best to avoid this pill until more research has been done.

Theres simply not enough data and too much conflicting information to tell if its safe, let alone if it works.

Bitter orange has a variety of uses in traditional Chinese medicine, such as helping with heartburn and nasal congestion and aiding in weight loss.

The synephrine in bitter orange has very similar weight loss properties to ephedrine, the main component of ephedra (which was banned by the FDA for causing heart attacks and strokes).

While its similar to ephedrine, synephrine is less potent. It reduces appetite and helps you burn more fat.

Similar to its evil twin, the synephrine in bitter orange can cause heart, digestive, and circulation issues and is potentially addictive.

There havent been many studies on synephrine. The success of ephedrine shows that its probably legit, but it comes with a cost. The side effects can be major, and the NCAA lists it as a banned stimulant for its athletes.

OK, so technically there are more than 13 pills on this list. There are several prescription drugs that aid in weight loss and pretty much do the same thing.

The most popular prescription weight loss drugs are Contrave, Belviq, Phentermine, and Qsymia. Metformin, a diabetes medication, might also help with weight loss.

Prescription weight loss pills generally work by suppressing appetite. Most are designed to support long-term weight loss plans. Metformin is actually a diabetes medication used to regulate blood sugar levels.

Prescription weight loss pills can cause nausea, constipation, or diarrhea. Phentermine also stimulates the central nervous system, which increases your heart rate and blood pressure.

The bottom line

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Are Weight Loss Pills Total BS? Heres the Skinny - Greatist

Basketball season is in full swing and I'm getting questions from athletes, coaches and parents about improving vertical jump. This is an especially frustrating question for me because it's something that should be asked in April, not in January!

We could improve vertical jumping ability, among other things, tremendously in the offseason, but during the heart of the season, it's extremely difficult to make noticeable gains in the vertical jump.

But it's not impossible. Although it may not be the ideal timing, there are still solutions.

If you want to jump higher during basketball season, try these three tactics.

If there's one surefire way to decrease performance, it's sleep deprivation.

One study in the International Journal of Sports Physiology and Performance discovered that one night of sleep deprivation led to decreased jump performance and cognitive function the following day due to the disruption of recovery. The sleep-deprived athletes also reported a higher level of perceived soreness.

On the flip side, sleep can also be a weapon that drives improvement.

During the season, basketball players do tons of plyos, sprints and other high-intensity movements that are built into games and practice. Those actions are typically how we would approach jump improvement in the offseason, but doubling up and adding even more of them to an athlete's workload may not be the best choice for their health.

This is why helping someone jump higher is much more complicated in January than it is in April. We've lost the time and space needed to use our biggest training tools.

Sleep, however, can make a difference. Given what we know about sleep deprivation and lack of recovery, better sleep will boost your performance.

Having a high level of physical readiness every day not only allows you to perform at a high level, but it also allows you to train according to your in-season program, which is likely focused on strength and can increase force production qualities without having to jump in training.

Being able to sleep more or improve overall quality of sleep can enhance your jumping ability by allowing you to train harder and recover more optimally without further overloading your system.

Three easy tips for improving sleep are:

Try these simple tips and I guarantee you'll see an immediate impact in your sleep quality and quantity. If you really want to jump higher during your season, sleep is one of your most powerful weapons.

Another surefire way for most athletes to decrease their performance is to gain fat. Losing fat, however, turns out to be really good for most athletes.

During the season, it's common to lose weight. But losing weight and losing fat are not one in the same. Many times, water loss and muscle loss can account for more of an athlete's in-season weight loss than actual fat reduction. It may be common, but it's not ideal. You want to maintain muscle mass and hydration levels in-season, even if it means the scale doesn't change much.

Altering body composition by increasing or maintaining muscle mass and losing fat is the route you want to go. You can alter body comp without losing performance and there are many ways to accomplish this. Diet is actually one of the most controllable things in an athlete's life.

Proper nutrition takes great planning and commitment, but it's not as hard as people think. It's also almost totally in the athlete's control, unlike many other aspects of being an athlete (travel, game times, schedules, etc.).

Everyone's diet will look different, and the idea isn't to have a "perfect" diet. It's simply to do better than you are right now and keep that momentum going. Here are some easy check points to get you started.

When your diet is in check, your training and recovery will follow suit.

Again, we're looking to maximize in-season training by increasing strength and muscle mass. If you end up just maintaining your strength and muscle mass, that's OK, but the thing we definitely want to avoid is losing strength and muscle mass during the season.

Jumping is a powerful movement, and how strong you are in comparison to your body weight is a part of the formula that determines how high you can jump. Carrying less mass (fat) while being able to produce the same or a higher amount of force is a surefire way to jump higher.

The third and final way to think outside the box and make vertical jump gains mid-season is to re-think what you're doing for recovery.

For many athletes, recovery simply means "rest." Rest is absolutely critical, but I think that the real key to consistently feeling fantastic is to dial in both your rest and your recovery.

I think of them as two separate things. Rest is mainly sleep and staying off your feet. In other words, it's doing absolutely nothing. Recovery, on the other hand, should be active and intentional.

This is where active recovery modalities like muscle stimulation, isometric holds, A.R.T., chiropractic care, and RPR come into play. These are all active, intentional and low-stress forms of recovery. These items don't directly target the vertical jump, but they absolutely enhance some of the factors that impact how high you can jump.

For example, isometric holds have been closely linked to improved tendon health.

In-season, basketball players' tendons are under an immense amount of stress and can often results in things like jumper's knee, Achilles tendonitis or other tendon-based aches and pains that will strip your vertical away from you. Combatting that with isometric therapy rather than "rest, ice, compress, elevate" is going to not only heal you faster, but also help you maintain the strength and jumping ability you possess.

Re-think what recovery means to you. Aggressively attack those aches and pain with intelligent methods that will truly help your body adapt and regenerate.

The common theme here is that vertical jump improvement is very possible during the basketball season, but you must think outside the box. You must be willing to dedicate serious time and energy to things like sleep, diet, in-season training and recovery.

You're already doing a ton of jumping inside your sport, so adding more jumps to your workouts likely won't do much good. However, you want to focus on the things that can enhance your jumps that don't require additional jumping.

If you do, you'll safely be on your way to new heights.

References

Photo Credit: FatCamera/iStock

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Original post:
3 Ways to Increase Your Vertical Jump During Basketball Season - STACK News

Pregnancy is a true blessing and breastfeeding is a special phase in a mother4s life, remembered with a sense of pride. Breastfeeding is a natural process and breast milk is the best food for your baby. However, breastfeeding like birthing has been portrayed as a painful and difficult phenomenon. So, attending a prenatal class with the family is the first thing a mother can do as a step towards preparation for breastfeeding.

Knowledge about the superiority of this natural and wonder food (breast milk, white blood) and understanding the challenges, myths, and facts regarding this process, can help a mother-to-be to successfully breastfeed. The World Health Organization (WHO) recommends that the first feeding should take place in the golden hour (the first hour immediately after birth).

The quality of mothers milk depends on the food she eats. Hence, lactating mothers need to have a well-balanced diet that comprises of galactagogues (foods that enhance milk production) in their daily routine, Green gram (moong dal), sago (Sabudana), brown rice and oats should be included in one of the meals for a nursing mother.

Additionally, a handful of nuts like almonds and cashews should be tucked into ladoos or added to smoothies. The herb shatavari kalp is a milk-boosting food and helps increase milk supply. The other helpful foods are sesame seeds (til), fenugreek (methi), fennel (saunf), cumin seeds (zeera) and carom seeds (ajwain).

Breastfeeding is not just beneficial for the baby but mothers too benefit when they breastfeed their baby. Furthermore, babies who have breastfed, share a special bond with their mother and can easily be comforted. Here are some other benefits of breastfeeding.

Original post:
Benefits of Breastfeeding Your Baby - Version Weekly

Declan Dalton was just eight when Fr O'Neill's won the All-Ireland Intermediate Club Hurling Championship title in 2006. He doesn't remember much about the game, apart from his father being a selector.

Fast forward 14 years and Fr O'Neill's are back in the same spot: All-Ireland finalists. This time, the kid who watched on all those years ago, is the club's star player.

"It's actually in our club song about the picture in Croke Park on the wall," Dalton tells about the 2006 win.

Two players from 2006, Eoin Conway and Podge Butler, are still on the Fr O'Neill's panel. Butler played 60 minutes in the semi-final against Tooreen while Conway featured for 45.

These are great times for the club. They've won intermediate titles in recent years and an under-21 title last year.

"Our club's improving the whole time," Dalton says.

"We've a great underage structure. These are the goals, to get to these points in your career. It doesn't happen for some people but when it does, you've got to grab it.

"Winning is a mentality, I think. If you're winning, then you want to keep playing, you want to keep going. When you're losing, you're down in the sorrows - you don't want to be going out in bad weather on a Tuesday night when it's pissing rain. When you're winning, it's, 'Yeah, let's go training. Who cares?' If you keep that run going as long as possible, everyone buys into it."

Along with lining out for Fr O'Neill's, Dalton also plays for divisional side Imokilly. Under that banner, he's won the last three Cork SHC titles.

I actually had this conversation with someone a couple of weeks ago: I've six counties in three years, which is not even thought of [as a possibility].

For some people, they might only win one in their whole career. Six in three years, when I look back on it, maybe it hasn't sunk in what we've done. Maybe it'll sink in five years down the line. It'll be special looking back on it.

Dalton, now a star forward for club and divisional team, and a member of the Cork senior panel in recent years, began his hurling journey as a goalkeeper. He moved outfield for Fr O'Neill's at under-14 but played in goal for Imokilly until three years ago. The 22-year-old apprentice electrician made his senior Cork debut as goalkeeper in a Munster Hurling League game in 2017 but has played outfield for the county since.

Fr. O'Neill's and Cork Hurler Declan Dalton is pictured ahead of the AIB GAA All-Ireland Intermediate Club Hurling Championship Final where they face Tullaroan of Kilkenny on Saturday January 18th at Croke Park. Photo by David Fitzgerald/Sportsfile

"I made a decision then just to get fit, lose weight and kind of push onto being an outfield player which I wanted to be the whole time, but I couldn't," says Dalton.

"I had to work very hard to lose weight, get stronger, get fitter. I'm trying to catch up on everyone else who has it in their legs. If I can keep building, keep pushing on, hopefully, my career will pan out well.

"I'm practising frees the whole time. I'd be practising puck outs when I was in goals. Striking, in general, is a massive part of the game.

"I just give myself a goal. I might take 100 frees and want to score 95. I'd give myself a target behind the goals. If I change angles, I'd still give myself a target, 'Oh yeah, there's a tree behind the goals, I want to hit in bang in the middle of the tree'.

"That's the way that I look at things: If you keep pinging a small target, then your accuracy is going to get better because you're hitting a small target rather than a big one.

"If I am taking frees, I try to finish on a good one. I'd always hit another good one just to get me in a good mood going home."

Dalton hopes he and Fr O'Neill's teammate Ger Millerick will be involved with the Cork hurlers this year. Though, neither has had a phone call from new manager Kieran Kingston while their club campaign continues to roll.

For the moment, there's one focus.

"You'd love to write a new verse in the song!" he says. "Hopefully, on Saturday, that dream comes true."

AIB is in its 29th year sponsoring the GAA Club Championship and is delighted to continue to support the Junior, Intermediate and Senior Championships across football, hurling and camogie. For exclusive content and behind the scenes action throughout the AIB GAA and Camogie Club Championships follow AIB GAA on Facebook, Twitter, Instagram and Snapchat.

Top photo by Ein Noonan/Sportsfile

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'I Made A Decision To Get Fit, Lose Weight And Push On To Being An Outfield Player' - Balls.ie

About half of all Americans are trying to lose weight, and with the weight loss service industry being worth billions of dollars some estimates put it at over seventybillion dollars there are a lot of hucksters and well-intentioned-yet-misinformed people trying to cash in.

There are a lot, a lot, a lot of myths out there about the best way to lose weight and about nutrition in general: which macronutrients are worse (is it fat this year, or carbs?) and whether you can supercharge your liver with a detox tea. Trainer and big-time-Instagram-guy Jordan Syattsat down with us to run over the worst myths in nutrition that need to die. Lets get started.

Editors note: The content on BarBend is meant to be informative in nature, but it shouldnt take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns.

You dont need to count your calories if you want to lose weight, says Syatt. But regardless of whether or not youre counting calories, your calories always count.

No matter what, your body obeys the laws of thermodynamics and it runs on energy. Energy comes into the body by way of food and is often stored in the form of fat or carbohydrates (glycogen).

There are a lot of ways to control your calorie intake: maybe increase your fiber, increase your protein, lower your fat intake, all of these can work without an individual counting their calories. But they work because they (can) lead you to consumer fewer calories, which is what controls your waistline.

It doesnt matter if you dont look at your bank account, says Syatt. If youre spending all the money, its gonna drain.If youre putting a bunch of money in, youre going to save it up, regardless of whether or not youre tracking it. This is whats really important to remember about calories.

The composition of calories changes, of course. If youre comparing a 500-calorie salad with a 500-calorie cheeseburger, the salad probably has more fiber, vitamins, and minerals, its probably more filling, and all of this can contribute to better health and weight management. Just remember that even healthy foods contain calories.

[Related: Check out our podcast with Jordan Syatt]

Yes, your body weight is a matter of energy balance. If you are in a calorie deficit you will lose weight, in a calorie surplus youll gain weight.

But quality and quantity matter here.As mentioned above, different foods have different effects on your appetite, but its also important to note that your balance of protein, carbs, and fat will affect what kind of weight you lose or gain.

If youre doing a smart workout program, youll lose more fat and retain more muscle in a deficit and gain more muscle and less fat in a surplus if youre making sure that enough of your calories come from protein usually 0.6 to 1 gram of protein per pound of bodyweight is recommended.(1)

Furthermore even if you hit the precise macro balanceyoure aiming for to but youre eating most of your calories from junk food and youre not eating fruits and vegetables, youll run low on important nutrients like magnesium, zinc, B-vitamins, and plenty of others. If youre low on these nutrients (or others) then performance in the gym can suffer, sleep can suffer, inflammation can increase, recovery can be impeded, focus takes a dive, immunity is compromised the list goes on. (And on.) All of these can negatively impact your physique.

Quality and quantity matter when it comes to nutrition, dont let anyone tell you otherwise. You can find room for junk food in your calories and still lose fat or gain muscle, but be mindful of your nutrients, macro and micro.

[Related: The Right Macros for Fat Loss vs Muscle Gain]

When people do keto they tend to lose weight faster, especially initially, because nearly eliminating carbohydrates causes the body to lose a lot of water weight, says Syatt. So they see very radical weight loss at the beginning, but then thats why they have a plateau almost equally as quickly a few weeks later. Because theyre not just losing water weight, they have to lose fat now.

The reality is that if youre not in a calorie deficit, you wont lose fat. Many keto proponents claim that keto causes the body to burn more fat for fuel, and while this may be true, this doesnt seem to promote more weight loss when calories are controlled, according to ameta-analysis of thirty-two trials that compared carbohydrate intake.(2)

The reality is you can do keto and see great progress, or you can not do keto and see great progress, says Syatt. As long as your calories are in check, youre going to lose fat over time.

For those who arent controlling calories, there is some evidence that keto can potentially be useful for managing hunger, which would result in weight loss. But again, thats because there are fewer calories being consumed, not because keto is anything magical in that regard. And importantly, whether or not keto works or feels good or results in fewer calories being consumed really depends on the individual.

This is a little related to keto, but irrespective of fat intake, many try to limit carbohydrates in general (bunless burgers, riceless burritos, etc.) because of a fear that carbs lead to fat gain.

Now, if youre cutting carbs and not replacing them with anything else, then youll be consuming fewer calories and thatll lead to weight loss, all else being equal. But for many people, dropping carbs means dropping fiber (perhaps the best natural appetite suppressant there is) and they can wind up eating more calories as a result.

Plus, carbs are often great sources of nutrients! Fiber, again, is great, with links not only to weight loss but also to lower risks of bowel cancer, Alzheimers disease, and more.(3)(4) But legumes, whole grains, and fruit are also jam packed with vitamins, minerals, phytonutrients, and antioxidants that may lower the risk of practically every disease there is. So there are plenty of reasons to limit refinedcarbs like sugar and white flour theyre not filling and very low in fiber and nutrients butits really important not to throw the baby out with the bathwater when it comes to carbohydrates.

This idea that fat makes you fat is bullshit, says Syatt. And we know it because there are many people eating very high fat diets, like the ketogenic diet, and losing fat. If fat made you fat then anyone doing keto would immediately be obese. Im not against keto, Im just forwhatever works for you.

Keto isnt inherently bad for you. Carbs arent inherently bad for you. Fat doesnt make you fat. Eating too many calories makes you fat, end of story.

There is a little caveat here: fat has more than twice the calories of protein or carbs, with nine calories per gram versus four calories per gram. So ten grams of fat will make you fatter than ten grams of chicken breast, if youre already eating over your daily calorie burn.

But that doesnt mean you should eliminate fat: it serves really essential functions like maintaining hormonal health and improving your absorption of important nutrients, like Vitamin D. If you have a diet without any fat at all, you wont last long, and if you have a diet thats deliberately, extremely low in fat, then important hormones like testosterone will take a hit.

[Related: The Best Natural Ways to Increase Testosterone]

Youre looking for a shortcut? You got it! Just grab a fat burner and your six pack will be waiting for you at the end of the bottle.

Were kidding. Thats not how they work.

Its not that fat burners are ineffective, exactly. There are some studies that have found that cayenne pepper, for instance, which is in just about every fat loss product out there, does increase the amount of calories you burn. But a lot of studies put it in the area of 5 to 10 calories, and some research shows no effect at all.(5)(6)(7)(8)

Some studies put it higher, at 50 calories, but thats still just half a tablespoon of peanut butter not actually that much in the grand scheme of things.(9)

Now for some people, that still matters a lot. Lets say youre a bodybuilder, you need to have 1,900 calories, but you just cannot have less than 2,000 calories without feeling extremely deprived. Popping a fat burner might be useful in that instance, as there are plenty of fat burners that probably burn around one to two hundred calories.

But you have to remember:

The reality is if your training isnt in check and your nutrition isnt in check and your sleep isnt in check, you have no reason to buy fat burners, says Syatt.

Do detoxes cleanse your system and wash out all the dirty toxins you have?

The reality is this: detoxes and cleanses dont do anything for you, says Syatt. Theres zero research to support it whatsoever.A very simple question to ask people trying to sell you detoxes and cleanses is which toxins are these cleaning out, specifically? Theyre always at a loss for words.

When people claim detoxes are scientifically backed, its usually because

Some studies have found that people who are hospitalized with liver issues might experience a slight improvement in some symptoms in conjunction with other treatment methods when theyre supplementing with a little milk thistle.(10) Marketers will see studies like that, conclude that milk thistle helps your liver work, your liver helps you filter waste, therefore milk thistle detoxes you. Theres no evidence for this for people with a healthy liver.

If your liver isnt functioning properly, you should see a fucking doctor! says Syatt. Not a fake a detox tea from someone selling diarrhea nonsense on Instagram. Dont trust the influencer, go to a doctor if your liver isnt working properly.

Theres no good evidence for this. Some older studies from the 1980s found that eating more protein resulted in more waste filtration from the kidneys, so they thought the kidneys were undergoing unnecessary stress.(11) But later studies found that wasnt the case for healthy kidneys, and some research has even looked specifically atathletes consuming well over a gram of protein per pound of bodyweight, and didnt find signs of kidney issues.(12)(13)(14)(15)

Sometimes, people with kidney problems are often advised to go on low protein diets, yes.(16) But people with broken legs are also advised not to run marathons. If youre healthy then evidence suggests high protein diets are fine.

[Related: Our full article on protein intake and kidney function]

Fortunately, this isnt true.

I love eating before bed, I eat a lot of food at night, and one of the easiest ways to dispel this myth is to look at all the research surrounding intermittent fasting, says Syatt. People basically save the vast majority of their calories before they go to bed, and what weve consistently found and it sounds boring and obnoxious, but its true as long as youre in a calorie deficit, youll lose fat.

Thats the reality.A calorie is a calorie at 8am and 8pm, it doesnt matter what time youre eating, it matters how much youre eating. Thats it.

If you read muscle mags in the 90s, theres a good chance you heard that eating six small meals a day boosts your metabolism and makes you burn more fat. Or conversely, that not eating frequently say, skipping breakfast causes you to gain fat.

Not true. Skipping a meal or two isnt going to slow down your metabolism or cause you to burn less fat.

A lot of people will tell you that because fasting increases the amount of growth hormone in the body, fasting helps you to build muscle. Its true that fasting has been seen to up your growth hormone, but this hormone really is more about preserving muscle it means that if you skip a meal or two, your body wont start eating all its muscle in some kind of starvation mode.(17)(18)(19) You can eat when you want. If youprefersix meals a day, thats fine. If youd rather save your calories for the end of the day, it doesnt look like itll make much of a difference.

OK, maybe if youre trying to win the Mr. Olympia competition, youd rather have ten meals to keep muscle protein synthesis as consistent as possible. But for the average person, even the one with a six pack, meal timing has no real, practical benefit. A 2016 study had a great example:when comparing people trying to lose weight over a period of eight weeks, people eating every day lost as much weight as people eating everyotherday when the calories were the same.(20)

If fasting helps you control your calories better, or ifnotfasting helps you control your calories better, then do what works for you! Neither is really that superior; it comes down to individual preference.

I think its a really important thing for people to take home, says Syatt. Were not saying that fasting is better for you or worse for you, were saying that whatever you choose to do fasting, keto, Paleo, Weight Watchers, whatever it is do what you enjoy and what you can do consistently.And if someones trying to sell you something and shove one method down your throat and say everything else doesnt work, dont listen to them.Because what were trying to say is that everything works, as long as you can do it consistently and your calories are in check.

1.Rodriguez NR, et al. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. 2009 Mar;109(3):509-27.2.Hall KD, et al. Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition. Gastroenterology. 2017 May;152(7):1718-1727.e3.3.Aune D, et al. Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2011 Nov 10;343:d6617.4.Cremonini AL, et al. Nutrients in the Prevention of Alzheimers Disease. Oxid Med Cell Longev. 2019 Sep 4;2019:9874159.5.Chaiyata P, et al. Effect of chili pepper (Capsicum frutescens) ingestion on plasma glucose response and metabolic rate in Thai women. J Med Assoc Thai. 2003 Sep;86(9):854-60.6.Snitker S, et al. Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications. Am J Clin Nutr. 2009 Jan;89(1):45-50.7.Smeets AJ, et al. The acute effects of a lunch containing capsaicin on energy and substrate utilisation, hormones, and satiety. Eur J Nutr. 2009 Jun;48(4):229-34.8.Galgani JE, et al. Effect of capsinoids on energy metabolism in human subjects. Br J Nutr. 2010 Jan;103(1):38-42.9.Galgani JE, et al. Effect of dihydrocapsiate on resting metabolic rate in humans. Am J Clin Nutr. 2010 Nov;92(5):1089-93.10.Saller R, et al. An updated systematic review with meta-analysis for the clinical evidence of silymarin. Forsch Komplementmed. 2008 Feb;15(1):9-20.11. von Herrath D, et al. Glomerular filtration rate in response to an acute protein load. Blood Purif. 1988;6(4):264-8.12. Knight EL, et al. The impact of protein intake on renal function decline in women with normal renal function or mild renal insufficiency. Ann Intern Med. 2003 Mar 18;138(6):460-7.13. Beasley JM, et al. Higher biomarker-calibrated protein intake is not associated with impaired renal function in postmenopausal women. J Nutr. 2011 Aug;141(8):1502-7.14. Antonio J, et al. A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. J Nutr Metab. 2016;2016:9104792.15. Poortmans JR, et al. Do regular high protein diets have potential health risks on kidney function in athletes? Int J Sport Nutr Exerc Metab. 2000 Mar;10(1):28-38.16. Levey AS, et al. Effects of dietary protein restriction on the progression of advanced renal disease in the Modification of Diet in Renal Disease Study. Am J Kidney Dis. 1996 May;27(5):652-63.17.Moller L, et al. Impact of fasting on growth hormone signaling and action in muscle and fat. J Clin Endocrinol Metab. 2009 Mar;94(3):965-72.18.Vendelbo MH, et al. Exercise and fasting activate growth hormone-dependent myocellular signal transducer and activator of transcription-5b phosphorylation and insulin-like growth factor-I messenger ribonucleic acid expression in humans. J Clin Endocrinol Metab. 2010 Sep;95(9):E64-8.19.Lanzi R, et al. Elevated insulin levels contribute to the reduced growth hormone (GH) response to GH-releasing hormone in obese subjects. Metabolism. 1999 Sep;48(9):1152-6.20.Catenacci VA, et al. A randomized pilot study comparing zero-calorie alternate-day fasting to daily caloric restriction in adults with obesity. Obesity (Silver Spring). 2016 Sep;24(9):1874-83.

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10 Nutrition Myths That Need to Die (With Jordan Syatt) - BarBend

Scientifically the most important key to weight loss is your metabolism.

Your metabolism is your weight loss master switch. It controls the results from your food and exercise. A metabolism focused weight loss plan makes weight loss easier, better, and faster. By building up your metabolism you can eat more and exercise less. It builds up your energy and improves your sleep and health while you lose weight. You can enjoy life and get amazing results.

A metabolism focused plan is about burning real fat and brings very dramatic changes in shape. It unlocks the door to stubborn fat and cellulite on the stomach, hips, thighs, chest, and arms. It helps balance top heavy or bottom heavy bodies because these are all metabolism problems. It is the answer to keeping your weight off afterwards. A better metabolism means that you can lose seven to 10lbs every three weeks. Every 1lb lost looks like 2lbs lost because it is real fat.

System 10 identifies key metabolism problems and then works on fixing them through highly balanced food, nutrition, and exercise. Everyone has metabolism problems from lifestyle habits, stress, and wear and tear, whether it be undiagnosed slow thyroid, toxic liver, sluggish bowel function, poor blood sugar control, burnt out adrenal glands, nutritional deficiencies, or hormone imbalances. These all make weight loss much harder.

System 10 includes seven day food plans with exactly what to have for breakfast, lunch, and dinner; normal everyday foods; eating well has never been as easy; you get a daily treat; simple home or gym exercise plan; private weekly weigh ins; and unique motivational support and techniques.

A metabolism based plan is the answer to all your weight loss problems. This is the weight loss of the future. This will give you the best weight loss. It is so do-able. Why would you lose weight any other way?

Contact Grace on 087 1727882 for information and appointment. Clinics are located in Oranmore, Salthill, and Clifden.

Original post:
Lose up to two stone in ten weeks - Galway Advertiser

Most Americans don't gravitate to yoga when they are looking to lose weight. Intense cardio and weightlifting are thought of as the keys to calorie burning and muscle building. Yoga, on the other hand, tends to be understood as a less intense, more meditative practiceand understandably so.

You won't hear many devout yogis talk about weight loss as the driving force behind yoga. In fact, when Indian gurus and monks first introduced yoga philosophy to the West in the late 1800s, their intent was to teach people how to achieve mental fortitude and inner peace. But this doesn't mean that yoga can't benefit someone who is trying to tone up.

Yes, the effects of a consistent yoga practice could mean you shed some pounds. But realize that yoga has other benefits that, while not related to weight loss directly, can have a significant effect on your overall physical and emotional health.

Yang Yoga styles, including Hatha/Vinyasa, Kundalini, and Power Yoga, are increasingly popular weight loss choices for their more dynamic and physically vigorous flows. These styles can challenge your heart rate, improve your strength, balance, coordination, flexibility and leave you sweating on your mat. Some studios are even incorporating weights and more HIIT-style methods into their classes.

However, getting results isn't necessarily dependent on the intensity of the class, says international yoga instructor Adriene Mishler.

"Daily or regular yoga is more beneficial than hitting a hard power yoga every once and a while," she says. "Through consistent practice you start to connect the dots between mind and body as well as how the practice effects your life off the mat. A daily practice also yields physical results as the body increases mobility and builds strength."

You can start with these 13 yoga stretches here. Beyond these daily movements, here's how a regular yoga practice can help you develop healthier habitsand lose weight along the way:

One of the greatest benefits of yoga is becoming more mindful, says Mishler. Studies show that people who practice mindfulness are less stressed, less likely to reach for comfort foods, and less likely to binge eat. "As we get more in the habit of listening to our breath and our bodies, we gain more control over what is happening in the mind," says Mishler. "We become less reactive and more present."

Poor sleep can sabotage weight loss efforts, according to researchers. You know how it goes: When you're tired, you may be too tapped to workout effectively and more likely to give into unhealthy cravings. Your metabolism may even be affected. Exercise in general is known to improve sleep, so try doing a few yoga poses before bed to tire yourself out and get to sleep faster.

In today's rushed world, many of us breath shallowly, therefore increasing our stress and anxiety levels. When we are operating in that state, our adrenal glands release more cortisol. High levels of this hormone can lead to increased blood sugar, weight gain, and digestive issues. Practicing deep breathing can help to reduce stress, and as a result, decrease cortisol in the body. Some research even suggest that certain breathing techniques can improve metabolism. A 2014 study revealed that the majority of our weight loss occurs when we are breathing. When we breakdown triglycerides, or fat, we exhale it in the form of carbon dioxide (CO2). Since that discovery, in 2018 a group of scientists found that certain breathing techniques could potentially increase metabolism, but more studies need to be done on how breathing affects weight loss.

Check out Adriene Mishler's complete Yoga Tone for Weight Loss flow here.

Like what you just read? Youll love our magazine! Go here to subscribe. Dont miss a thing by downloading Apple News here and following Prevention. Oh, and were on Instagram too.

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Can You Lose Weight By Doing Yoga? - Yoga for Weight Loss - Prevention.com

Olly Murs has been through quite the body transformation in recent years. He lost over a stone, revealing toned abs the star is happy to show off in topless Instagram snaps. But how did he lose weight? Did he follow a diet? Olly began his weight loss journey in 2015.

Discussing what he ate during this fitness kick, Olly told KISS 1065: When I started to train I just cut out chocolate and anything sugary out of my diet and it just fell off.

The weight just fell off me, which was amazing ... It's quite easy [losing weight]. It's been a lot of fun and I've enjoyed it.

He added: For anyone trying to lose weight, just cut sugar out of your diet and pick one day a week you can eat sugar.

You can eat whatever you want but on the other days eat healthily. That's all I've been doing.

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According to Spears magazine this reality TV star has a net worth of 5 million.

He has released six albums, Olly Murs (2010), In Case You Didn't Know (2011), Right Place Right Time (2012), Never Been Better (2014), 24 Hrs (2016) and You Know I Know (2018).

He has never won an industry award, although he has been nominated for six Brit Awards and two Ivor Novello Awards.

No doubt Ollys fitness plan is currently being inspired by his new girlfriend Amelia Tank.

The 27-year-old is a body-builder, so can no doubt give the singer some tips.

Olly went public with his new beau on Instagram over the new year.

He posed with her in a snap, writing: 2019 was a very positive year for me... winning The Voice with Molly, toured my album, had long overdue knee surgery, and met an amazing woman in the process!!2020 I'm ready for ya! Love you all, and HAPPY NEW YEAR!!

Olly revealed he spent Christmas with his new partner, who won Pure Elite's Bikini Pro World Champion 2018.

He said in December: I'm going to spend some time with her really, it's been amazing.

I haven't had a girlfriend for four years at Christmas, it's been a bit lonely. So this year is going to be great."

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Olly Murs weight loss: Singer lost over a stone and belly fat for toned abs in 12 weeks - Express

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