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How to lose weight fast but safely - Cyprus Mail

How does Princess Kate Middleton stay so slim, even after three children and always being on the go? A spokesperson from BarBend, an online platform for strength sports news, training, and nutrition, dived into her diet.

It also supports weight control, as explained in a study published in the journal Appetite.

Porridge leaves people feeling satiated and less likely to reach for snacks later in the day. Quaker Jumbo Rolled Porridge Oats 1Kg is available at Tesco for 2.30.

For those who want to try this slimming breakfast, Health recommended sprucing it up with a dash of maple syrup, anti-inflammatory cinnamon, fruit, nuts or seeds.

Chef Raghu Deora was tasked with cooking for Kate and William when they stayed at the Royal Taj Mahal palace in 2016.

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"The World Health Organisation recommends eating one to two portions of oily fish a week, so sushi may be a delicious way to help reach these targets," reported BBC Good Food.

For those who want to emulate Kates diet, Weight Loss Resources suggested that a plant-based diet is a great way to lose weight.

It referenced a study published in the Journal of the American College of Nutrition, which found that you could potentially lose twice as much weight following a vegetarian diet.

Additionally, a vegetarian diet can lower blood pressure and cholesterol levels, and the risk of developing type two diabetes.

As for her evening meal, Kate might enjoy something like roast chicken, which is Prince Williams favourite dinner.

The Princess frequently enjoys cooking with their children, making pizza, pasta and baking cakes, claimedBarBend.

The Princess once revealed an indulgent meal that she likes to cook with her children.

On a visit to the Lavender Primary School, Kate stated that she is partial to a cheesy pasta cooked by none other than Prince George, Princess Charlotte and Prince Louis.

Matthew Kleiner-Mann, chief executive of the Ivy Learning Trust stated: She was telling us how much her children love cooking and how they cook for her.

They made cheesy pasta the other day. One stirs the flour, one puts the milk and butter in. And they make salads and stuff.

During a discussion on how food can affect the body and mind, Kate pointed out the amazing connection between physical and mental well-being.

Read more from the original source:
Kate Middleton: What the Princess may eat in a day to stay slim - Express

Visceral fat is a serious health condition many people don't know they have because it's a type of body fat you can't see, feel or touch. Visceral fat is hidden deep in your belly and wraps around vital organs which causes major problems like heart disease, stroke, diabetes, some cancers and more. Getting rid of visceral fat is vital for your overall well-being and Eat This, Not That! Health spoke with experts who explain ways to lose it. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

The Cleveland Clinic says you can measure visceral fat the following ways"

"Waist measurement: Wrap a tape measure around your waist just above your hip bones. For women, 35 inches or more means you're at risk for health problems stemming from visceral fat. For men, the number is 40 inches or more.

Waist-to-hip ratio: Measure your waist size and your hip size (wrap a tape measure around the widest part of your hips). Divide your waist size by your hip size. A waist-to-hip ratio higher than 0.85 in women and 0.90 in men indicates abdominal obesity.

Body mass index (BMI): BMI measures your body fat based on your height and weight. A BMI of 30 or more (in men and women) indicates you may be overweight and could have a higher level of visceral fat.

Waist-height ratio: Divide your waist size by your height. A healthy ratio is no greater than 0.5 (in men and women). Some healthcare providers prefer the waist-height ratio. Other methods aren't as accurate at distinguishing between visceral and subcutaneous fat."

Dr. Brian Fisher MBBCh MBE MSc FRSA, Clinical Director at Evergreen Life and a medical expert with more than 42 years' experience as a general practitioner tells us, "Alcohol makes you gain weight around your midsection, without you realizing. It's so easy to guzzle down hundreds, even thousands, of liquid calories. Extra alcohol units also place strain on the liver, which is already working over time to break down the toxic visceral fat acids, if you carry excess visceral fat. Give your liver a break alternate beers with water."6254a4d1642c605c54bf1cab17d50f1e

Dr. Fisher reminds us, "Cigarettes take a toll on almost your entire body. Like visceral fat, smoking increases your risk of cardiovascular disease. Take a step towards quitting today by cutting down the number of cigarettes per week. These 10 tips on the NHS website may also help you quit."

Dr. Fisher says, "Beat hunger and reduce insulin spikes with healthy protein choices. Avoid greasy hamburgers, bacon and processed sausages in favor of fish, lean meats such as turkey or chicken, beans and free-range eggs. Eating healthy fats like extra virgin olive oil, avocados and walnuts, or fermented foods like kimchi, live yogurt and miso can benefit your insulin balance, gut bacteria, hormones, and weight management."

Kent Probst, personal trainer, kinesiotherapist and bodybuilder with Long Healthy Life

states, "The Centers for Disease Control and Prevention recommends 150 minutes per week of moderate intensity cardiovascular exercise, or 75 minutes per week of vigorous cardiovascular exercise to significantly reduce the risk of disease. Try to get at least 20 minutes a day of exercise, and then increase it in small increments. This can include bicycling, running, swimming, cross-country skiing, stair climbing, or brisk walking."

Lisa Richards, a nutritionist and author of the Candida Diet says, "It is not uncommon to turn to drinks like shakes or smoothies to help with your weight loss goals. However, the sugar, carb, and calorie content in these drinks can add up quickly. This is true for both homemade and manufactured healthy drinks. Sports drinks are typically a go-to for after a workout. It is important to watch the calorie and sugar content in these drinks because they can impede your weight loss goals quickly. Some forms of these sports drinks can reach up to 8 teaspoons of sugar in a bottle. Unless you are doing intense exercise where you are losing significant amounts of electrolytes it may be more beneficial to stick with water for hydration. Always check the nutrition label on pre-packaged bottled smoothies. Their carbohydrate, sugar, and calories can add up quickly in an attempt to increase flavor and texture."

Joanna Wen, a certified weight loss coach with Spices & Greens says, "Visceral fat is more difficult to lose than subcutaneous fat because it is more metabolically active. However, there are some telltale signs that you may be losing visceral fat. For example, you may notice that your clothes are fitting more loosely around your waist or that you have more energy. You may also notice that your skin appears more toned and that you have less bloating after eating."

Probst adds, "An indicator that visceral fat may be decreasing is to check your waist circumference to see if it's getting smaller. A normal waist circumference is under 40 inches (102 cm) for men and under 35 inches (88 cm) for women."

Heather Newgen

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This Burns the Most Visceral Fat, Says Science Eat This Not That - Eat This, Not That

If youve been attempting to lose weight, youre probably sick of hearing general suggestions like, Eat healthier. What does that even imply, in all honesty? Additionally, there are a variety of fraudulent weight reduction solutions available that promise to assist you in losing weight quickly. First and foremost, you should never set weight loss as your only objective. The optimum outcome must be weight loss in addition to an increase in general health and fitness. You may lose weight and improve your overall health with the 5 really simple diet programs that are listed here.

1. Vegetarian diets

One of the simplest diets is a flexitarian one, sometimes known as a plant-based diet. The two most common types of plant-based diets are vegetarian and vegan diets. Avoiding animal products and byproducts is the main objective.

2. Alternate-day fasting

Its possible that you have heard about intermittent fasting if you have been seeking for weight-loss diet programs. This eating plan alternates between periods of fasting and eating. Intermittent fasting comes in a variety of forms.

3.Low-carbohydrate diets

Low-carb diets are among the most popular weight-loss diets available today. Low-carb diets come in a variety of forms.

4.The DASH diet

The Dietary Approaches to Stop Hypertension (DASH) diet,sometimes referred to as the DASH diet, is a systematic eating plan that is especially created for the treatment and prevention of high blood pressure, usually referred to as hypertension.

5.The Mediterranean eating plan

The Mediterranean diet is the best option if youre seeking for a weight-loss and health-boosting diet. This diet is great for boosting immunity, extending life, and giving you a healthy, well-fed bodyin addition to helping you control your weight.

Source: pinkvilla

Also Read: I dealt with hormonal issues, couldnt lose weight earlier even when I wanted Vidya Balan at IAA Voice Of Change event

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5 Simple Diets To Lose Weight And Improve Your Health - IWMBuzz

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We have often heard tales from Hollywood female actors about their struggle with weight loss as they are expected to look a certain way and be a certain size. Female actors have been told by directors and agents to lose weight if they want to thrive in the business. Women actors have always had to bear the brunt of shame and unpopularity if they did not adhere to such regulations and expectancy as put forth by the industry.

So far as physicality is concerned, women actors and women in general are scoffed at for being large or of a larger size. This mentality of weight loss mania has had a lasting impact on the world. It has influenced, some may say even negatively, a lot of mindsets and has restricted positive growth and progressiveness. Over the years, we have only mostly heard weight loss stories from a womans perspective. Little did we know that this prerequisite of Hollywood did not only pertain to women, but men in Hollywood too. Dwayne Johnson, actor and former professional wrestler, is one such victim of Hollywoods obsession with weight loss.

Dwayne Johnson, better known across the world as The Rock, is an American actor, producer, businessman, and former professional wrestler. Born on May 2, 1972, in Hayward, California, USA, he made his debut in 1996 as a wrestler for World Wrestling Entertainment (WWE) and quickly became a fan favorite.After his retirement as a professional wrestler, Dwayne Johnson started a career in acting. Presently, Dwayne Johnson is an established actor and producer. He has starred in multiple box office hits like The Scorpion King (2002), Baywatch (2017), lent his voice to the Disney animated movie, Moana as Maui, the demigod (2016), and is also a part of the Fast and Furious franchise. Johnson is currently promoting his latest project, Black Adam, under Warner Bros. Pictures, which is anticipated to come to theatres on October 21, 2022.

In a recent interview with CBS, Johnson talked about the challenges he faced when he wanted to enter Hollywood and start acting in films. Johnson revealed to CBS host Tracy that he was coerced into losing weight to look smaller and to maintain his weight at a much more desirable size. He further added that he took the advice and began his weight loss journey in order to get into movies. Johnson stated that he felt uneasy and wasnt comfortable with the idea of losing weight for him to nab a job. He spoke about how he was also asked to change his name and forget about his other alias, The Rock. He claimed that he was pressured and demanded to stop talking about his career as a professional wrestler and to stop identifying himself as the Rock if he wanted to be successful in Hollywood. Subsequently, when he was asked by Tracy as to how he felt when he let go of all expectations and started being himself, Johnson responded by saying that he felt liberated and stated that since he had no one to validate himself to, the people in the industry itself came to accept him as he is and all that he has accomplished in life right to the very moment of him being interviewed by Tracy, it was because he stood his ground and committed to self-acceptance.

Upon hearing Dwayne Johnsons story and the struggle he had with weight loss, it is baffling to see that men in Hollywood also go through such vile expectations. We are rarely informed of instances where men are asked to lose weight and look thinner in order to secure a role in a movie. It is always the female actors that are put in question when it comes to issues relating to weight, especially in the entertainment business. The incident with Dwayne Johnson is a regretful one, but along with it being regretful is also the insight that we, as an audience, obtain. The idea that Hollywood would ask a man to lose weight is as confounding as hearing a wolf or a dog cluck. Nonetheless, this insightful interview of Dwayne Johnson with CBS is key to changing the perception of the audience, viewers, and fans across the world. Hollywood caters to the demands of its audience; hence it is the viewers obligation to put an end to body shaming and unnecessary weight loss. They hold the command.

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Weight Loss And Size Not Confined To Just Women Actors In Hollywood - Asiana Times

Before he was the Republican candidate for Pennsylvanias open U.S. Senate seat, Mehmet Oz was a celebrity heart surgeon with a line of communication into thousands of households.

His popular television program, The Dr. Oz Show, sometimes promoted well-accepted health advice for instance, he once hosted a renowned scientist to debunk the myth that the mRNA COVID-19 vaccines alter our DNA.

But other times, he used his platform to offer misleading or downright untrue medical advice.

His past claims about fat-burning supplements and weight-loss miracle drugs have drawn criticism from doctors, patient advocates, and political opponents.

Oz exploited the hopes and fears of his viewers by promoting unproven, ill-advised, and at times potentially dangerous treatments, wrote one such group, Real Doctors Against Oz, in an open letter posted online in August and updated earlier this week. The group of doctors, has been campaigning for Ozs Democratic opponent, John Fetterman.

Rachel Tripp, a spokesperson for Oz, dismissed challenges to his medical expertise.

He has designed devices that have made healthcare more affordable and safer, written eight New York Times best sellers, and hosted the number one health show in the world, which has inspired millions to take charge of their healthcare, Tripp said in an email. John Fetterman is a radical liberal supporting government takeover of healthcare.

Here are some of the claims that have earned the Penn-educated, NY Presbyterian-Columbia Medical Center cardiothoracic surgeon such notoriety:

Oz was among the medical experts to tout hydroxychloroquine, the malaria drug pushed by former President Donald Trump as a treatment for COVID-19, despite insufficient evidence. After studies found the drug did not provide any benefit for treating COVID-19, Oz dialed back his endorsement, saying people should wait for more substantial evidence from trials.

A congressional report released in August mentions Ozs advocacy for hydroxychloroquine, and details emails he sent to senior White House officials, including Trumps son-in-law and adviser, Jared Kushner, urging them to push the Food and Drug Administration for studies of the drug in 2020.

Oz also owns shares of the companies that were supplying hydroxychloroquine, CNBC reported in September.

Oz featured several products on his show purported to melt belly fat with little evidence that they work. In 2014, he was hauled into a U.S. Senate panel hearing to address his claims that green coffee extract was a miracle weight-loss supplement.

Companies that made the supplements used their spots on Ozs show to further promote their products.

Oz told senators he promoted such products because he felt his job was to be a cheerleader for the audience.

When they dont think they have hope, when they dont think they can make it happen, I look everywhere, including in alternative healing traditions, for any evidence that might be supportive to them, he said.

A small study in India suggested the extract helped people lose weight quickly, but it was later retracted after a Federal Trade Commission complaint that the green coffee manufacturer Applied Food Sciences had paid researchers to conduct the study and that data had been manipulated.

Companies that advertised green coffees weight-loss benefits based on the flawed study agreed to a $9 million settlement with the FTC to refund 200,000 consumers who had bought the products based on false advertising.

Oz also helped popularize a supplement made from garcinia cambogia, a tropical fruit that resembles a small, yellow pumpkin. The hydroxycitric acid found in the fruits rind is supposed to slow fat buildup and increase serotonin, making people feel less hungry. But studies have not found the extract to have any significant effect on weight loss.

Regardless, Oz promoted the product on his show as a revolutionary fat buster that could help people lose weight without diet or exercise.

Ozs financial disclosures have shown he has ties to some of the supplements he promoted on his show. In a 2015 letter urging Columbia University to rescind Ozs faculty appointment, a group of doctors accused him of an egregious lack of integrity by promoting quack treatments and cures in the interest of personal financial gain. The letter did not offer any evidence that Oz accepted money in exchange for promoting a product, and the television host has said he did not earn a commission from any product featured on his show.

READ MORE: What are supervised injection sites, and why are they an issue in Pennsylvanias U.S. Senate race?

Oz came to Philadelphia in 2017 to film a segment on the citys El Campamento, a former heroin camp along a Conrail-owned strip of land in Kensington. He called the camp the festering epicenter of the heroin crisis, drawing national attention and outrage. Later that summer, Philadelphia officials dismantled the encampment but residents and advocates criticized the clearance, saying the city didnt offer people with addiction adequate treatment or housing options, and contending the clearance contributed to larger, more visible encampments throughout the neighborhood.

Oz returned to Kensington in September, during a campaign stop in Philadelphia. He plucked a needle off the sidewalk, rhetorically asked where the police were and if theyre allowed to do their job, and left with four people from the neighborhood to take them to a treatment center that provides detox services.

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What science says about the fat burners and other gimmicks Oz promoted on his TV show - The Philadelphia Inquirer

Losing weight and belly fat is a process. It doesn't happen overnight after you've stopped drinking soda. After all, it took time and probably quite a few poor eating habits to amass that weight and fat you'd like to shed. Likewise, it will take healthier eating habits over time to get your body back to a healthier state.

While slow and steady often wins this race, nutrition experts and clinical research suggest certain habits can fast-track fat burning by a) reducing the calories you consume and b) elevating your metabolism. It's up to you to turn these tasks into a pattern for life. Read on, and for more, don't miss the 6 Best Foods to Lose Belly Fat and Slow Aging.

The fat you most want to attack through healthier eating habits is called visceral fat. This is the fat found deep within your abdomen, dangerously surrounding critical organs like the liver and pancreas. Research shows that visceral fat secretes biochemicals that may cause metabolic syndrome, cardiovascular disease, and certain cancers. But you can find a visceral fat-burning foe in the crisper drawer of your refrigerator: dark leafy greens like spinach, kale, arugula, and collards.6254a4d1642c605c54bf1cab17d50f1e

A study in the Journal of the Academy of Nutrition and Dietetics suggests that eating lots of non-starchy, dark-colored vegetables like these greens is associated with decreased visceral abdominal fat as well as fat inside the liver. These dark leafy greens are superfoods because they're low in caloriesjust about 10 to 15 calories per cupand contain many nutrients like vitamin K, magnesium, folate, calcium, vitamin C, and mostly insoluble fiber, says Eatthis.com medical review board member and registered dietitian Lisa Moskovitz, RD, CDN, the CEO of The NY Nutrition Group.

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Caffeine is a stimulant that's well-known for elevating alertness, cognitive function, and metabolism, the latter possibly helping with weight loss. You've no doubt felt the jittery burst of energy after downing an espresso. That's your heart rate and metabolism revved up.

Now, a small study in a 2021 issue of the Journal of the International Society of Sports Nutritionsuggests that a caffeine booster increases fat burn when paired with exercise. When researchers gave male participants caffeine equal to the amount in a strong cup of coffee 30 minutes prior to a morning and evening workout, men who consumed the caffeine experienced a significant "increase in whole-body fat oxidation rate" compared to taking a placebo. Note: skip the sugar and creamers, which add more calories than you'll burn.

Many teas contain caffeine, but one type boasts a particularly powerful fat burner called epigallocatechin gallate, or EGCG for short. Found in abundance in green tea, this catechin has been shown in studies to help you burn more calories even at rest, resulting in weight loss, says Eathis.com medical review board member and registered dietitian nutritionist Lauren Manaker, MS, RDN. Research in the Journal of Nutrition demonstrated that obese adults who drank a caffeinated beverage containing green tea catechins burned more abdominal fat during exercise than obese adults who drank a placebo containing caffeine, but no green tea extract.

RELATED:Secret Effects of Drinking Green Tea, Says Science

Here's a tip that can help you crush hunger pangs while building muscle: When you eat carbohydrates, make a habit of combining them with a source of protein, suggests registered dietitian Amy Goodson, MS, RD, CSSD, an Eathis.com medical review board member. Protein digests more slowly, so you'll feel full longer after the meal, which may translate into fewer calories eaten overall. In addition, protein (eggs, nuts, jerky, fish, beans, legumes, and dairy products) keeps the carbohydrates you're eating from turning quickly into glucose that speeds through your bloodstream, raising your blood sugar.

"If you eat carbohydrates by themselves, they can spike your blood sugar, causing it to drop later and set you up for an energy crash," says Goodson. The other reason you want to eat protein with every meal is that it's the building block of muscle growth, and muscle is more metabolically active than fat, allowing your body to burn more calories even when you're at rest.

This is a good habit for boosting fat burn for a number of reasons. First of all, water is critical if you want your organs to function optimally. Secondly, staying well-hydrated can help you consume fewer calories. A glass of water before a meal fills your stomach just as a soup appetizer would, helping to satisfy hunger but without the calories. And often we are fooled by hunger pangs.

"Sometimes thirst can appear as hunger," says Eatthis.com medical review board advisor Toby Amidor, MS, RD, a registered dietitian and best-selling author of Diabetes Create Your Plate Meal Prep Cookbook. "Sipping on water throughout the day can help keep you hydrated and may help keep hunger and cravings at bay."

Even the act of bringing water into your body can increase metabolism. In a study in the Journal of Clinical Endocrinology and Metabolism, researchers found that 60 minutes after both male and female participants drank about 2 cups of water, they increased energy expenditure by 30%.

Eating more vegetables and less meat is a great habit for health as well as weight loss. But that doesn't mean you have to go all-out vegan to reap the benefits. Get in the habit of making one dinner each week meatless, and focus on plant-based protein. A University of Copenhagen study found plant-based proteins to be even more hunger satisfying than pork- and veal-based meals and make people feel fuller. What's more, the researchers also discovered that participants who ate a high-protein vegetarian meal consumed 12 percent fewer calories in their next meal compared to those who ate meat.

Jeff Csatari

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6 Eating Habits To Fast-Track Fat Burning Eat This Not That - Eat This, Not That

When it comes to weight loss, the upper body holds the most fat which is tough to lose. So, if youve been wondering how to lose upper body fat, we can help you.

Health Shots got in touch with Abhishek Sinha, fitness instructor at Equilibrium Pro Gym Faridabad, to find out some best upper body exercises that can help lose fat, build strength, lose weight, and increase muscle mass.

Keep in mind that you cant just reduce fat in one region; so try building and toning all the muscles in your upper body to lose fat.

Both running and jogging are forms of aerobic exercise and aerobic exercises are a perfect remedy for weight loss. These exercises not only reduce your fat, but also help increase your muscular endurance and burn calories. Aim at running on a treadmill at the speed of 8 km per hour to turn this exercise into fat burning exercise. Sinha says, One has to run a total of 3 to 4 km daily to burn fat from the upper body. So, make running a part of your daily workout routine.

Sinha says, Burpees are the best exercise to bring your body in shape by losing fat. Just keep one tip in mind that doing a few of them wont work so, practice it at least 20-25 times to see quick results.

Heres how to practice it:

Deadlift should be your go-to exercise when it comes to shaping your upper body. It can target many large muscle groups at the same time.

Heres how to perform it:

Sinha suggested doing 20-25 repetition.

Exercise with battle ropes, also known as battling ropes, is excellent for improving your bodys balance, stamina, and fat burning. Because it quickly increases heart rate, this workout is effective for burning fat. You can burn as many as 20 calories every minute depending on its intensity (which is equivalent to sprints). Your shoulders, arms, legs, glutes, and core are the key areas it targets. In conclusion, battle ropes are a full-body exercise instrument.

This exercise should be performed with dumbbells in each hand to lose fat, says Sinha.

Heres how to perform it:

Read more here:
Want to get rid of upper body fat? These 5 exercises promise quick results - Health shots

If you feel that you do not exercise at all, then at least you should start taking morning walks. You should take a walk especially after eating. A study in the Journal of Exercise Nutrition and Biochemistry shows that exercise can help burn fat and reduce waistline obesity in obese women. The women involved in the study walked for 50-70 minutes three days a week for 12 weeks. Researchers found that participants lost an average of 1.5% body fat and waist circumference. This is a popular technique, you will see many people walking in the park. In this, you start by walking at a normal pace for about 10 minutes, after which you start running fast. If you want to lose weight quickly, you should know some basic tips.

Try this exercise while walking Kabhi-kabhi, just plain currency can be boring. To make things more interesting and burn more fat in your running routine, include some bodyweight exercises during your runs. You can do one session in between your walk routine or have 2-3 breaks depending on how long you walk, some exercises you can try are lunges, squats, pushups , kick-back and high knee. These will increase your heart rate in a healthy way and also help to work those muscles which are not used much while walking.

Walk two to three times a weekIf there are hills around your house, climb some hill. If you go to the gym, walk on the treadmill. You can also climb stairs at home. You have 1 hour per day. It will work your glutes and calf muscles, helping you burn a lot of calories and tone your legs. To make the currency more challenging, you have to go to the hills. Walking upwards will activate your glutes and calf muscles more. Practice walking in these ways two to three times a week.

Regular work will also help The American Heart Association recommends walking 10,000 steps a day for a healthy heart and body. Increasing your daily K will increase your stamina, allowing you to run with more energy and burn more calories. A 2016 study also found that 10,000 steps a day can help you lose weight. You can use a fitness band or a phone app or a smartwatch to track your daily steps. If 10,000 steps is too much for you, start by increasing your count from yesterday and your average steps for the week. At some point, you will be able to walk 10,000 steps a day. Try to complete the 10,000 steps goal by being active throughout the day for household chores.

10,000 Steps Workout Should Everyone Do For Weight Loss? Know its facts

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Weight Loss by Walking follow these easy tips while walking to reduce extra weight and fat - Globe News Insider

As much as we love cycling, our favoured way to keep fit, few of us are able to spend as much time on our bikes as wed ideally like to reap the many benefits of cycling. Work, family life, holidays there are always commitments threatening to kick cycling off the calendar. But time away from our bikes doesnt need to be time neglecting our bodies. You can continue to maintain your health, fitness and cycling performance while going about your day-to-day life and here are 16 cost-free, quick and easy ways to do just that

(Image credit: Future)

1. Tuck your tummy

This is a core exercise you can do anytime, anywhere without anyone knowing youre doing it. The transverse abdominis (TA) is the innermost sheet of muscles in your abdomen. Engaging your TA is simple: tense your stomach, drawing your navel back towards your spine and hold it there while you continue to breathe in and out. Hold for 20 to 30 seconds then repeat three times. Try it standing first; youll soon be able to do it sitting down too. True mastery of this exercise is being able to chat and move your limbs with your TA engaged. Even better, although engaging your TA is a core exercise in itself, its also the foundation of all other core routine exercises you will get an extra boost from any core work if you engage the TA first.

2. Take a moment

This is particularly useful if you train early in the day. Immediately after getting home, lie down, close your eyes and let your mind go blank. Dont think about anything, not even how you are breathing; just be. Take a minute or two, then get up and get on with the rest of your day. Its a brilliant way to draw a line under what youve done in training, reset and continue with whatever else youve got to do.

3. Write it down

(Image credit: Future)

Writing something down gives it a thing life, a realness. Writing a cycling training plan, or even a single training session, does the same, making you more likely to do it. Afterwards, written reviews of sessions or plans provide a foundation to build your fitness on. Keeping a food diary can help you track what you eat each day often more than you think so it can be a very powerful visual prompt if you are trying to lose weight. There is a lot of scientific evidence that journaling can help improve mental health, especially for people suffering from anxiety or depression. The evidence is compelling.

4. Fidget

A 2005 Mayo Clinic study found that office workers who fidget defined as springing up from sitting down, moving around while working at a desk, shifting position in meetings, constantly moving feet and being generally restless burn an average of 350kcal per day more than people who tend to sit still. Unsurprisingly, the study also found that the fidgeters were leaner.

5. Dont sit for too long

Many people sit at work, but keeping still for long periods isnt good for your health. A US study found that people who broke their sitting time into 20-minute bouts, with one minute of walking around in-between, had smaller waist circumferences and lower blood pressure, as well as improved insulin, triglycerides and blood glucose levels, than people who sat for longer, unbroken periods.

Get into the habit by taking telephone calls on the move, using stairs instead of lifts, and having walking meetings. Count your steps with an app, keep a tally of floors climbed, and try to increase your daily averages. All movement adds to calories burnt, as well as the health benefits already outlined, and movement helps your lymphatic system, the part of your immune system that transports lymph, a fluid containing infection-fighting white blood cells throughout the body.

6. Take deep breaths

(Image credit: Future)

When breathing deeply, your diaphragm the sheet of muscles beneath the lungs helps power lymphatic movement from the thoracic region, whereas while seated and focusing on work, we tend to take very shallow breaths. Now and again while working, take one or two deep breaths to help keep the lymph flowing.

Flight or fight is a human response to stress or fear: when we sense threat, our bodies go into overdrive. Responses include increased blood pressure, glucose and adrenaline release all useful things if we need to run away, but in modern life thats rarely the case. Box breathing provides a healthy mental and physical reset after experiencing a stressful situation. Its easy: breathe in, hold your breath, exhale, hold the exhale; each to the count of four. Repeat until you feel more relaxed, and your bodys fight or flight response should have subsided.

7. Roll with the keyboard punches

This may not be for everyone, and you might not want to do it all day, but for those working at computers, try swapping your work chair for a Swiss ball now and again. Sit upright on it, flex your leg muscles and gently bounce, or move the ball around by flexing your spine. This is really good for your core muscles.

8. The slow exhale test

(Image credit: Future)

This CO2 tolerance test is another good way to track recovery after cycling, as well as monitoring fitness gains. Take three deep inhalations and exhalations, then a fourth deep inhalation. Exhale as slowly as possible (mouth open), and time how long it takes for you to release all the air or have to breathe in again. Less than 20 seconds might mean you havent recovered from previous training; more than 30 seconds shows fair recovery and/ or fair pulmonary fitness; 60 seconds or more shows good recovery and/or good pulmonary fitness.

9. Daydream yourself faster

While youre waiting for your dinner to cook or your mate to arrive, instead of checking social media, think about your cycling. If you have a hilly ride coming up, try to visualise yourself climbing perfectly like a pro. If its a time trial, visualise the race route, the position you will be riding in, your tactics and your technique. Whatever it is, try to make your visualisation as technically perfect and as vivid as possible.

10. Train with intent

Heres one to incorporate in your training. All sessions, other than relaxing rides, should have an aim, some facet of fitness you are trying to improve. Keep that aim in mind throughout.

Scientists have found that intent plays an important part in outcome when you exercise. Andrew Huberman, a Stanford neuroscience professor, gave an example in his podcast (hubermanlabpodcast.com). He said that subjects lifting weights rapidly to improve power actually improved their power regardless of the speed of the lift provided they intended to lift quickly.

11. Go barefoot

While cycling, our feet are trapped and constricted even inside the best stiff-soled cycling shoes. Walking barefoot now and again helps keep the many muscles and tendons in the feet in good working order. OK, so there is not a great deal of scientific evidence for the benefits, but walking barefoot in soft grass feels great!

12. Nature-watch

Spend time in nature as often as you can. Sit, stand or move around, it doesnt matter; the main thing is to look and listen and take it all in right down to the finest details. Being attentive to nature is a proven meditation technique with powerful benefits for mental health.

13. Strength on the go

We all love riding our bikes, but theres lots of evidence that strengthening exercises off the bike improves cycling performance as well general health, especially as we get older. If you havent got time for a seperate strength and conditioning session, there are exercises you can fit into your day. Try air squats, or a wall sit, both are brilliant for building muscular endurance and strength in leg muscles. Isometric exercises are beneficial too. Always do them with good form there are plenty of good instruction videos online for bodyweight exercises.

14. Roller it

(Image credit: Getty Images / pixelfit)

Have a foam roller and/or a hard ball at your desk. You can use both while you work. Put the roller/ball against the back of your work chair, and roll from side to side. The physiological benefits are not well established: it likely improves blood flow, and is anecdotally believed to release tension built up in the neck and shoulders. Above all, it feels good!

15. Dim the lights

Artificial light, especially from screens, disrupts the natural processes in your brain that regulate relaxation and sleep. Dim the lights during the hour before you go to bed, and if you are having difficulty sleeping, minimise screen watching in the hour before lights out.

16. Rise and shine

Light controls our circadian rhythms, which in turn controls when we feel wide awake or sleepy. Just as its good to dim the lights and avoid screens before bed, its very beneficial to get sunlight into our eyes as soon as possible after waking. Dont look directly at the sun (obviously!), just go outside take a short walk or just a couple of minutes taking in the air as soon as you can after waking. As a bonus, this avoids the temptation to snooze. Many people hit the snooze button upon waking so as to enjoy another five minutes of sleep. However, a 2015 study into sleep, published in the Journal of Physiological Science, found a negative correlation between snoozing and deep sleep the most restorative type. Go deep, then get up!

Richard Oakes, 53, masters world champion and world record holder: Heres a quick intention-setting practice I do before training. With all your kit on, sit quietly, close your eyes, pay attention to your breathing and allow your focus to move from the soles of your feet up your body, all the way to the top of your head. Allow a phrase to come to mind that describes what riding your bike that day means to you. After a few seconds, take three deep breaths, open your eyes and get out and enjoy it.

Chris Hoy, 46, six-time Olympic and 11-time world champion: Try to eat more protein. Road cyclists tend to underestimate how much protein they need to eat for recovery from training and to maintain or build muscle.

Allan Peiper, 62, Australian former pro rider and DS: 1978 road race world champion Gerrie Knetemann advised me as a new pro: Always race like you are in a position to win, then you wont make mistakes when you really are in that position.

Dan Martin, 35, Irish former pro rider: Practice climbing in a low gear on all of your rides. You can force your way over short climbs, but if you get bogged down in a big gear on a long climb, you have to slow right down to recover. The trick is to spin.

Nigel Mitchell, sports nutritionist: Make each plate of food as multicoloured as possible. Then you know youre getting the widest range of vitamins and minerals.

(Image credit: Future)

Fad diets

Low-carb, Atkins, keto there are 100s of diets espousing eating only this or never eating that, but time and again research proves that a balanced diet is the best nutrition for cycling and for staying healthy off the bike too There is some evidence that eating a mostly plant-based diet can boost health and is better for the planet.

Hot and cold therapies

Heat therapy (sauna) and cold therapy (ice bath) are used by many professional sportspeople, but they must be timed correctly to benefit. For example, cold straight after intense exercise can help reduce inflammation, but inflammation plays a part in adaptation from training, so its not straightforward. Get qualified advice before using either hot or cold.

Booze

No need for total abstinence, unless thats your preference, but drinking too much alcohol can disrupt physiological adaptations to training as well as psychological motivation. Cutting down on alcohol is also a simple and easy way to lose weight too.

Processed food

Most of the food on your plate should be recognisable as the natural thing it was before being picked off the tree or dug from the soil. If food is prepackaged and the ingredients list is long and contains lots of chemical names, its best avoided or eaten infrequently. Whole foods cooked fresh are best.

Sports nutrition as snacks

(Image credit: Future)

The best energy bars, energy drinks and energy gels are easy to consume and so are great for exercise, but you dont need the big dose of quick-release carbs at other times. Opt for natural snacks instead.

The latest thing

If you have a plan, especially one agreed with a qualified coach, give it time to work. Dont switch your training plan when the latest thing comes along. It takes six to 10 weeks for a training programme, consistently followed, to provide a measurable improvement in your fitness and performance.

Originally posted here:
16 cost-free, quick and easy fitness hacks for every day - CyclingWeekly

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