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Today on Food Talk with Dani Nierenberg, Dani is joined by Dr. Dariush Mozaffarian, a cardiologist, professor, and the dean of the Tufts University Friedman School of Nutrition Science and Policy.

Dr. Mozaffarian has written widely on the connections between diet and health, the food is medicine movement, and policy responses to obesity and malnutrition. In 2019, the 50th anniversary of the 1969 White House Conference on Food, Nutrition and Health, Dr. Mozaffarian co-chaired a conference to highlight modern health and nutrition challenges that need to be addressed. In March 2020, the conference co-chairs and report workgroup released a policy report, and Dr. Mozaffarian talks to Dani about the main recommendations.

You can listen to Food Talk with Dani Nierenberg on Apple iTunes, Stitcher, Google Play Music, Spotify, or wherever you get your podcasts. While youre listening, please subscribe, rate, and review the showit would mean the world to us to have your feedback.

The rest is here:
New on the Podcast: Dr. Dariush Mozaffarian On Creating Healthier American Diets and Nutrition Programs - Food Tank

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Dopamine diet is a process of boosting dopamine levels in our brain. Dopamine is considered to be the happy hormone. So, heres everything you need to know about this diet plan.

Dopamine Diet, also known as Tom Kerridge Diet, is a method to increase the level of the happy hormone, dopamine, in your brain. This diet plan is also widely popular for weight loss. TV Chef Tom Kerridge made this diet plan popular and hence it was named after him. This has several versions but the base of this plan is to consume all kinds of foods that boost our dopamine levels.

This diet plan also restricts our consumption of alcohol, processed sugar, carbohydrates and caffeine. Some of the common foods that are consumed in the dopamine diet plan are eggs, bananas, dark chocolates, nuts, etc. These all are known to increase the dopamine level in our brain. So, what is the science behind this dopamine diet? Lets find out.

Dopamine diet is used for weight loss and to boost the levels of happy hormone:

What is dopamine?

Dopamine is a neurotransmitter.This chemical sends signals to the nerve cells in the brain. It has its positive impacts on the pleasure centres of the brain which improves the mood. It has been seen in research that people with overweight have a lower dopamine leveldue to the consumption of sugar and fatty foods. So, people have to reduce the intake of sugary and fatty foods along with maintaining a good dopamine level. Lower dopamine levels can also lead to overeating among people.

In this case, it is important to increase proteins intake because proteins have amino acids in it which is an essential factor for dopamine production. And it will also reduce your food cravings as proteins give you the feeling of satiety, which will directly aid in weight loss.So, the research concluded that eating a protein-rich breakfast can boost dopamine levels and also aid in weight loss. And through this, the consumption of fatty and sugary foods will also be prevented.

Foods to eat in dopamine diet

In dopamine diet, you can have these foods:

Dairy products like milk, yoghurt, cheese, etc.

Eggs.

Fruits, especially bananas.

Vegetables.

Nuts like almonds and walnuts.

Unprocessed meat like chicken.

Dark chocolates.

Salmon fish.

Here are the tips for maintaining dopamine diet:

1-Never skip your regular meals, because it will prevent sudden swings in hormones and regulate appetite.

2-Try to have more lean protein breakfast including eggs, high protein yoghurt, nuts and seeds, fruits, etc.

3-Try to incorporate monounsaturated and polyunsaturated fats in your diet plan. These are found in olive, sesame, safflower oils, walnuts, avocado, flaxseeds, etc.

4-Have lean proteins in lunch and dinner by adding chicken, fish, lentils, etc.

5-Practice yoga regularly as this can also increase dopamine production.

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Dopamine Diet for Weight Loss: Heres how the happy hormone aids in shedding extra kilos - PINKVILLA

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Visceral fat, also known as belly fat, poses grave health risks because it tends to wrap around vital organs and the abdomen. This positioning means it can interfere with vital bodily processes. It is also regarded as one of the precursors, along with high blood pressure and diabetes, to heart disease.

Attacking visceral fat should therefore be a priority for anyone looking to lead a long life.

As is the case with all body improvements, eating a healthy, balanced diet plays a key role.

Most dietary plans designed to shed belly fat will recommend either a low-fat or a low-carb diet but which one is best?

According to the NHS, arguments over whether reducing fat or carbohydrate is more important for weight loss have raged for years.

READ MORE:Type 2 diabetes: The best leafy green vegetable to reduce blood sugar levels revealed

Now research may have settled the score on this age-old question.

More than 20 randomised controlled studies have now shown that low carb diets sometimes lead to two to three times more weight loss than low fat diets.

This is true even when those in the low carb groups are allowed to eat as much as they want, while those in the low fat groups are calorie restricted.

When adjusted specifically for burning visceral fat, studies comparing low carb and low fat diets indicate that low carb eating specifically reduces fat in the abdomen and around the organs and liver.

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This means that some of the fat lost on a low carb diet is harmful abdominal fat.

In an eight-week study including 69 overweight men and women, scientists found that people who followed a low-carb diet lost 10 percent more visceral fat and 4.4 percent more total fat than those on a low-fat diet.

Eating a low-carb diet means cutting down on the amount of carbohydrates (carbs) you eat to less than 130g a day, according to Diabetes UK.

"To put this into context, a medium-sized slice of bread is about 15 to 20g of carbs, which is about the same as a regular apple," explains the health body.

It adds: "On the other hand, a large jacket potato could have as much as 90g of carbs, as does one litre of orange juice."

Low-carb foods include:

For maximum visceral fat-burning benefits, you should accompany a low-carb diet with regular exercise.

According to Harvard Health, the starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity.

Examples of moderate intensity activities include brisk walking, water aerobics and riding a bike, says the NHS.

Harvard health says to do at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat.

"Strength training (exercising with weights) may also help fight abdominal fat," notes the health body.

It adds: "Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it won't get at visceral fat."

Read more:
How to get rid of visceral fat: Low-carb or low-fat diet? Best diet to reduce belly fat - Express

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Clinic

The report is a compilation of different studies, including regional analysis where leading regional Over the Counter (OTC) & Diet Supplementary markets are comprehensive studied by market experts. Both developed and developing regions and countries are covered in the report for a 360-degree geographic analysis of the Over the Counter (OTC) & Diet Supplementary market. The regional analysis section helps readers to become familiar with the growth patterns of important regional Over the Counter (OTC) & Diet Supplementary markets. It also provides information on lucrative opportunities available in key regional Over the Counter (OTC) & Diet Supplementary markets.

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Table of Content

1 Introduction of Over the Counter (OTC) & Diet Supplementary Market

1.1 Overview of the Market1.2 Scope of Report1.3 Assumptions

2 Executive Summary

3 Research Methodology

3.1 Data Mining3.2 Validation3.3 Primary Interviews3.4 List of Data Sources

4 Over the Counter (OTC) & Diet Supplementary Market Outlook

4.1 Overview4.2 Market Dynamics4.2.1 Drivers4.2.2 Restraints4.2.3 Opportunities4.3 Porters Five Force Model4.4 Value Chain Analysis

5 Over the Counter (OTC) & Diet Supplementary Market, By Deployment Model

5.1 Overview

6 Over the Counter (OTC) & Diet Supplementary Market, By Solution

6.1 Overview

7 Over the Counter (OTC) & Diet Supplementary Market, By Vertical

7.1 Overview

8 Over the Counter (OTC) & Diet Supplementary Market, By Geography

8.1 Overview8.2 North America8.2.1 U.S.8.2.2 Canada8.2.3 Mexico8.3 Europe8.3.1 Germany8.3.2 U.K.8.3.3 France8.3.4 Rest of Europe8.4 Asia Pacific8.4.1 China8.4.2 Japan8.4.3 India8.4.4 Rest of Asia Pacific8.5 Rest of the World8.5.1 Latin America8.5.2 Middle East

9 Over the Counter (OTC) & Diet Supplementary Market Competitive Landscape

9.1 Overview9.2 Company Market Ranking9.3 Key Development Strategies

10 Company Profiles

10.1.1 Overview10.1.2 Financial Performance10.1.3 Product Outlook10.1.4 Key Developments

11 Appendix

11.1 Related Research

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About Us:

Market Research Intellect provides syndicated and customized research reports to clients from various industries and organizations with the aim of delivering functional expertise. We provide reports for all industries including Energy, Technology, Manufacturing and Construction, Chemicals and Materials, Food and Beverage and more. These reports deliver an in-depth study of the market with industry analysis, market value for regions and countries and trends that are pertinent to the industry.

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Tags: Over the Counter (OTC) & Diet Supplementary Market Size, Over the Counter (OTC) & Diet Supplementary Market Trends, Over the Counter (OTC) & Diet Supplementary Market Growth, Over the Counter (OTC) & Diet Supplementary Market Forecast, Over the Counter (OTC) & Diet Supplementary Market Analysis Sarkari result, Government Jobs, Sarkari naukri, NMK, Majhi Naukri,

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Over the Counter (OTC) & Diet Supplementary Market Development, Trends, Key Driven Factors, Segmentation And Forecast to 2020-2026 - Cole of Duty

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Stomach bloating affects most people at some point in their lifetime, according to the NHS. But you could avoid feeling bloated by simply adding more cucumber to your daily diet, it's been claimed.

Bloating can make the stomach feel swollen, hard, and its generally quite uncomfortable.

Your bloating pain may be caused by eating certain gassy foods, or by eating too fast or too much.

But, one of the best and easiest ways to limit your risk of bloating is to start eating more cucumber, it's been revealed.

READ MORE: Stomach bloating - fruit juice you should add to your shopping list

"This feeling is not only physically uncomfortable but also may affect our mood and self-esteem," said Dr Oz.

"We all will experience bloating from time to time. Often caused by natural processes during digestion, bloating is typically triggered by the accumulation of fluid or production of gas in the body.

"The occasional puff up can be reduced through some wise food choices and lifestyle changes.

"If youre already bloated, cucumbers can make a great tummy-flattening snack. The high water and low fibre content of these tasty vegetables can cause increased urination, which in turn, makes you feel slimmer."

See the article here:
Stomach bloating - the lunch food swap to beat bloating and avoid trapped wind - Express

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Summer diet essentials: During the summer season, your body loses more water due to sweating. The change in temperature also demands a cool environment. Not just water, your diet can also keep you hydrated if you consume foods high in water content.

This summer drink detox drinks to stay cool

With the arrival of the summer season, you need to make several necessary changes. During the summer season, you need to stay hydrated to deal with the rising temperature. Drinking enough water is the first step to stay hydrated. During the summer season, your body loses more water due to sweating. The change in temperature also demands a cool environment. Not just water, your diet can also keep you hydrated if you consume foods high in water content. The summer season also offers a variety of fruits that are beneficial for your health in various ways including fulfilling nutritional needs, can keep you hydrated as well as help in weight loss. Here are some diet essentials you need this summer.

Berries, watermelon, muskmelon, kiwi, mangoes and the list is endless of summer fruits. You can cut a variety of fruits as an evening snack. Eat a bowl of fresh fruits to beat hunger pangs healthily. It will also help you prevent weight gain. Most summer fruits also have high water content which can help you stay hydrated.

Eat more fruits during the summer season to receive multiple nutrientsPhoto Credit: iStock

It is advised to consume more and more water during the summer season. You can add some flavour and nutrition to your water. Add your favourite fruits and vegetables to water to add properties of these to the water you drink throughout the day. This drink will help in detoxification. Keep a jar full of sliced fruits and vegetables and refill it throughout the day.

Cucumber should be an essential part of your summer diet. Cucumber has high water content and it is also loaded with fibre. Cucumber is weight loss-friendly which can keep you cool. Add more cucumber to your salad. You should also add onion to your salad as it is good for your summer diet.

Fried snacks should be avoided during the summer season. Eat light and healthy snacks like yogurt, fruit popsicles or fruit shakes.

Eat yogurt as a snack during summerPhoto Credit: iStock

You should consume more liquid to fight the hot weather. Try vegetable juices to stay hydrated. Do not forget to add green leafy vegetables and melon to it. You should also drink coconut water quite often.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

Excerpt from:
Summer Diet Tips: Add These Foods And Drinks To Your Diet To Stay Cool - NDTV Doctor

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A sub-inspector, who recovered from Covid-19 on May 7, has come out with an awareness video on his recovery process, stressing on having a balanced diet, coupled with breathing exercises and Yoga. The policeman was posted at JJ Marg, one of the police stations worst-hit by the pandemic.

Meanwhile, the Mumbai Police in western suburbs provided vaporisers to their personnel to clean their respiratory tracts and prevent them from getting infected. Over 538 police personnel in the city have been infected with Covid-19 and eight of them have died so far.

Sub-inspector Sham Bise, who made the recovery video, had high fever on April 26 and tested positive on May 1. Two days later, his wife also tested positive but was asymptomatic. On May 7, he recovered from the disease at a Thane hospital.

In the video he states, There is nothing to fear. A strong diet and Yoga boosted my immunity. I had a high fever since April 29 and it came down only on May 7. I was admitted to Vedant Hospital in Thane. Every morning, I gargled with warm salty water. I had two eggs and jaggery mixed with nuts every day. I ate dry fruits like almond, cashew nuts and dates. Before sleeping at night, I used to drink hot milk with turmeric, followed by warm water. I used to start my day with Yoga exercises like Pranayam and Kapalbharti to increase my breathing capacity.

The total number of infected police personnel at JJ Marg station in south Mumbai till Sunday rose to 59, of which 10 have recovered.

This includes 14 personnel from the State Reserve Police Force (SRPF). Sangramsinh Nishandar, deputy commissioner of police, zone 1 confirmed the development.

Senior police officers in the western suburbs (Bandra to Jogeshwari) have distributed steam vaporisers to their personnel. The policemen have been asked to use them twice a day to keep their respiratory tracts clean. It is a good initiative. But it is also important to take other safety measures like using PPE kits and maintaining social distancing, said Dr SM Patil, police surgeon.

Ankit Goyal, DCP, zone 10 said In my zone, we gave vaporisers to almost everyone. Some of them were bought from additional commissioner of polices (welfare) fund while others paid for it from their pocket.

4 police personnel in Thane test positive

Four police personnel, including an assistant commissioner of police (ACP) from Thane commissionerate, tested positive of Covid-19 on Sunday.

The 38-year-old ACP was posted at the administration department of the Thane commissionerate headquarters. The other police personnel were a 32-year-old police officer and two constables, from Wagale Estate and Kopri police stations respectively. The ACPs residential complex in Thane has been sealed.

(With inputs from Anamika Gharat)

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Balanced diet, breathing exercises and Yoga helped boost immunity: Cop who recovered from Covid-19 - Hindustan Times

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A former justice minister and his wife offered more than 7 million yen ($65,300) to at least 30 local leaders in an apparent attempt to gain her votes last year, The Asahi Shimbun has found.

The finding comes at a time when prosecutors are looking into a suspected vote-buying case involving Katsuyuki Kawai, a Lower House member of the ruling Liberal Democratic Party, and Anri Kawai, an LDP member who won her Upper House seat in the election in question last year.

The Kawais have denied allegations that they violated the Public Offices Election Law during voluntary questioning by the Hiroshima District Public Prosecutors Office, sources said.

The lawmakers also did not reply by the evening of May 17 to The Asahi Shimbun to confirm or deny the cash offers to the local leaders and the purpose of such acts.

In interviews with The Asahi Shimbun, 30 people acknowledged that the couple handed them cash before the Upper House election on July 21. Anri ran in the election from the Hiroshima constituency.

Those people were: nine prefectural assembly members; 10 city assembly members; one town assembly member; one former prefectural assembly member: two heads of local governments; four members of a support group; and three campaign staff members.

Some of the 30 said they either refused to accept the money or returned the cash to the couple.

The amount of cash offered ranged from 50,000 yen to 600,000 yen. About 40 percent of those who were offered money said the amount was 300,000 yen.

No receipts were created when the money changed hands.

Katsuyuki, who managed his wifes campaign activities, brought the cash to 28 of the 30 people, they said. The remaining two were offered cash by either Anri or a prefectural assembly member who accompanied her.

The cash was offered between March last year, when Anri announced her intention to enter the Upper House election, and July, when the election was held.

The money was given under the name of gift to an election campaign as a sign of support or gift to congratulate on winning a seat.

In April, the prefectural assembly election and eight municipal elections were held in Hiroshima Prefecture.

A man who won a prefectural assembly seat recalled that Katsuyuki visited his office in late April.

You are popular with voters, the man quoted Katsuyuki as telling him.

Before Katsuyuki left the office, he put an envelope on the desk, saying, This is to congratulate you on your success in the election.

The assemblyman thought the envelope contained gift certificates. But he found it was filled with 300,000 yen in cash.

He said he figured that Katsuyuki gave the money to win his support for Anris election campaign. The assemblyman said he was going to return the money but did not have the opportunity to do so.

He also told The Asahi Shimbun that he gave the same account to prosecutors when he was questioned on a voluntary basis.

Other assembly members also assumed the money was intended to round up votes.

I believed the cash offer was meant to seek support for Anri in the Upper House election, one of them said.

Some of them said they could not return the money because they feared retribution from Katsuyuki, who served as special adviser to Prime Minister Shinzo Abe.

Hiroshi Tatemichi, an official aide to Anri, was given 300,000 yen while a 71-year-old clerical supervisor on Anris campaign staff was handed 600,000 yen, according to people who were interviewed by The Asahi Shimbun.

Tatemichi has been on trial on charges of violating the Public Offices Election Law by providing payments exceeding the legal limit to staff members who called out Anris name from campaign vehicles during the race.

Yoshiro Iriyama, the mayor of Otake in the prefecture, told The Asahi Shimbun that he refused to accept an envelope from Katsuyuki because he believed that it contained cash.

Shinji Kosaka, the mayor of Akiota in the prefecture, resigned last month after admitting to accepting 200,000 yen from the Kawais.

In the Upper House election, the LDPs prefectural chapter intended to field veteran incumbent Kensei Mizote as the partys sole candidate.

But the party headquarters in Tokyo set out to take both seats, allowing Anri to enter the race on the LDP ticket.

According to a source close to the LDP, the party headquarters since April has transferred a total of 150 million yen to a party branch represented by the Kawais, who are said to be also close to Chief Cabinet Secretary Yoshihide Suga.

The figure is 10 times the sum that Mizote had received from LDP headquarters.

In the election, a candidate backed by opposition parties garnered the most votes. Anri placed second, giving her a Diet seat for the first time.

Mizote lost his seat in the election.

Katsuyuki, who is from a constituency in Hiroshima Prefecture, became justice minister in September. But he resigned in late October after reports surfaced in a weekly magazine about possible election violations regarding payments to Anris campaign staff.

Read the original:
Kawais offered cash to 30 local leaders before Diet election : The Asahi Shimbun - Asahi Shimbun

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The global pandemic scare has changed the dynamics and work culture all over the world. The pandemic scare has forced nations to adapt stringent measures to ensure safety of the masses. Even in India, the prolonged lockdown phase has changed everything and most importantly, it has changed the work culture. Work from Home may seem blissful to some, but work from home isnt free from challenges and the biggest challenge for most of us is to manage time and odd hunger pangs. No wonder, the temptation to eat something good every now and then has engulfed our minds so much that resisting the urge to eat sumptuous foods has eventually spoiled our routine and led to a constant increase in weight.

Well, it isnt a great idea to step out at this fearsome situation. Hence the only resort to stay healthy and fit during lockdown is by going for some healthy habits that make you healthy and ready to face the world after the lockdown is over. We spoke to a few health and nutrition experts and heres an insight into the suggestions they gave us to stay healthy and curb the monstrous appetite for junk food. So, if you too want to get back to shape, then read on and follow this simple plan to lose weight quickly.

Read more from the original source:
Easy work from home food habits to help you lose weight quickly - Times of India

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Looking for a low impact, full body workout that will give you a core of steel without any equipment? This home workout circuit is provided by world U23 Cyclo-cross champ and Red Bull athlete, Tom Pidcock. Try it, then increase or decrease the amount of reps and/or rest time depending on how you find it.

Usually, nobody outside of road bike warriors, really wants to look like a pro cyclist but this workout will help build core strength and is quite easy to do, compared to cycling up a big mountain. It's a great addition to a sensible lockdown weight loss diet. Also, as long as you don't use it alongside a hardcore road bike workout, it will help you stay in shape, rather than giving you the usual cyclist physique, ie: incredibly sinewy legs, and an upper body like a small child.

Tom Pidcock doing his day-job

(Image credit: Tom Pidcock/Red Bull)

It is important to maintain strength and fitness though this period of enforced lockdown, even if you dont have access to home gym equipment. This home workout, as youd expect, can significantly help your cycling performance, but its also useful for anyone who wants to lose weight and build core strength at home. No turbo trainer required.

(Image credit: Tom Pidcock/Red Bull)

(Image credit: Tom Pidcock/Red Bull)

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Reps Complete this exercise for 20 reps (10 on each side)

Good for: improving core stability

To complete this exercise, extend the left arm and right leg out until your foot and fingertips are in line with your back. Tense your core to ensure you maintain good form and do not wobble. Hold this position for 5 seconds and return to resting position before repeating for the right arm and left leg. You should feel your core working and your lower back tense to maintain the position for 5 seconds.

(Image credit: Tom Pidcock/Red Bull)

(Image credit: Tom Pidcock/Red Bull)

Reps Complete 10 reps of this to stretch out your back and core

Good for: improve lower back flexibility and core strength

Maintaining in the same position as for the superman now arch your back as much as you can with your hands shoulder width apart directly under your shoulders and your knees directly beneath your hips, after holding that for a few seconds then tuck your back in a far as possible (lowering your tummy to the ground).

(Image credit: Tom Pidcock/Red Bull)

(Image credit: Tom Pidcock/Red Bull)

Reps (Complete 10 on each side) x 2

Good for: warming quads up

Explanation To warm the legs up for the session perform a step up on a small step, driving the knee of your free leg up as you transfer your weight onto the step. Perform all the reps on one leg before switching to the next.

(Image credit: Tom Pidcock/Red Bull)

Reps If you find it easier you can split longer planks into reps of 30s with 15s rest. Continue this until you can no longer maintain perfect form or complete a set time.

Good for: strengthening core

Starting with the most painful to get it out the way. Perform a plank for 30s, 1 ,2, 3, 4 or 5 mins depending on your ability. You want to try and last for as long as you can maintain good form, as soon as your bum rises or drops, or you start to wobble then you can relax for 15 seconds and try and finish your target time for the exercise with good form.

(Image credit: Tom Pidcock/Red Bull)

Reps/duration hold for 30 seconds and then release.

Good for: abdominal stretching, shoulder definition

to stretch your core out after this static effort, place your hands on the floor rather than elbows in a raised plank position and sink your hips into the ground lifting your head up and back as far as comfortable, you should feel a satisfying stretch on your whole core after the plank.

(Image credit: Tom Pidcock/Red Bull)

(Image credit: Tom Pidcock/Red Bull)

Reps Complete 12 squats for each side (24 total)

Good for: hamstring and quads

Explanation Place a resistance band around your knees (an innertube would also work) or if you struggle with the resistant band it can be done without. With your feet together step out to the left to just over shoulder width apart and squat down slowly. Keeping your weight backwards mainly on your heels and then push up with force springing back to a standing position without jumping and then bring your feet back together. Repeat for the right side. If you find the resistance band easy tighten it to create more resistance when you step out and in.

(Image credit: Tom Pidcock/Red Bull)

(Image credit: Tom Pidcock/Red Bull)

Reps (20 reps (10 on each side)) x 2

Good for: improving core strength and shoulder/hip mobility

Lie on your back with your legs at a 90-degree angle and hands directly above your shoulders. Slowly lower your left arm keeping it straight, above your head and at the same time your right leg straightening it until its a few inches off the ground. Hold this for 5 seconds and then return to the original position before repeating now with your right arm and left leg. During this you want to maintain control whilst your limbs move slowly, and make sure that your lower back is always touching the ground. As soon as you can feel it lift from the mat you have lost form and the exercise will be less effective so take a rest and try again.

(Image credit: Tom Pidcock/Red Bull)

(Image credit: Tom Pidcock/Red Bull)

Reps (20 reps) x 2

Good for: increasing calf strength and stability

Explanation Standing straight with your feet shoulder width apart, lift your heels as far off the ground as possible standing on just the balls of your feet and then return back to a normal standing position and repeat. If you struggle with the balance you can stand just in front of a wall keeping your hand on it but not using it to aid the effort. You should feel the effort quite quickly in your calves. But try and maintain your maximum heel raise each time to exercise the whole muscle.

(Image credit: Tom Pidcock/Red Bull)

Good for: err...stretching the calves?

To loosen your calves after that exercise perform a quick stretch lower yourself into a lunge position with a straight back leg and push your hands against a wall. Placing most of your weight through your back leg you should feel the calf and hamstring start to stretch. Hold for 30s and then switch legs.

(Image credit: Tom Pidcock/Red Bull)

Reps Complete 15 reps on each leg

Good for: improving glute strength

this can be done without a resistant band and more reps can be performed. Lie on your side with the resistance band around your knees, the leg closest to the ground tucked back out of the way and providing stabilisation behind you. And your active leg straight in line with your body. Slowly raise your leg to a 45-degree angle and back down again until it nearly touches the ground before repeating.

Foam roller If you have a foam roller roll over your calves, hamstrings and quads stopping to work out any notts that you might find.

Stretching be careful not to over stretch during this period, relieve your body of tight spots but dont push it too hard as your muscles will be loose and warm making it easy to stretch them a little further than normal.

Glutes stretch

Tuck your right leg under your hip extending your left leg out behind you and using your hands to keep you balanced. Slowly lower your body weight onto your tucked in leg performing the stretch on your glute. Hold for 1 min each side.

Hamstring stretches

From a standing position lower your upper body over from your hips extending your arms trying to get close to your toes whilst maintaining straight legs. Hold for one minute.

If you are doing more than one circuit, then you can repeat without completing the stretches and do them at the end of the session. There are many more exercises that are beneficial to a cyclist, but these are good starting points to maintain some strength and explosive power during lockdown.

Tom Pidcock is a Red Bull athlete. To find more about how Tom uses Red Bull as part of his training and racing visit RedBull.com

See the rest here:
Lose weight and build strength with this pro sportsman's surprisingly easy workout - T3

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