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There's a good chance you just thought of carbs. I mean, the most popular diets out there right nowlike Whole30 and the keto diet focus on limiting carb intake, and they seem to yield pretty legit results for a lot of people. So it only makes sense that if you're looking to lose weight, you'd think to nix carbs from your diet first, right?

You're not wrong...and you're not totally right. Carbohydrates are an important nutrient, and there are a lot of misconceptions about when and how to eat carbs when weight loss is your goal. Also, cutting carbs can be...really hard (pasta! bread! granola!).

Luckily, nixing carbohydrates altogether isn't necessary for weight loss in fact, most people can lose weight without cutting carbs drastically, says Christy Brissette, RD, owner of 80 Twenty Nutrition in Chicago. Let's get into allll things cutting down on carbs for weight loss.

Carbohydrates are nutrients, and they're the most important source of energy for your body, according to the U.S. National Library of Medicine . Your digestive system converts carbs into glucose (aka, sugar), which your body then uses for energy for your cells, tissues, and organs.

Carbs are also split into two different categories: simple and complex carbohydrates. Simple carbs include dairy, fruits, and vegetables; while complex carbs include whole grains, starchy vegetables, and legumes.

Your body tends to digest simple carbs more quickly, while complex carbs provide a longer-lasting source of energy. But you do need both types of carbs for a balanced diet, BTW.

Dietary guidelines recommend you get between 45 to 65 percent of your daily calories from carbohydrates , Brissette says. But since everyone needs a different number of calories every day, there is no set number of carbs that equals a low carb diet for everyone. If you know how many calories you typically consume daily, you can do a little math to find your low-carb range: For example, if youre eating 1,800 calories per day, that equates to 203 to 293 grams of carbs per day.

Dropping carbs below the 45 to 65 percent range isnt recommended for most people because it makes getting all of your vitamins and minerals each day far more challenging, says Brissette.

With that in mind, you might have to make some modifications in order to find the sweet spot that works best for you and your weight-loss goals, says Liz Blom , RD, a Minnesota-based nutrition and wellness coach.

In general, you want to get 45 to 65 percent of your daily calories from carbohydrates.

She suggests getting about 45 percent of your daily calories from carbs if you're trying to lose weight, and using a tool like MyFitnessPal to track your intake. If you dont lose any weight after the first week, you can try going lower, says Blom. Conversely, if you start losing weight but begin to feel super sluggish, try upping your carbohydrate intake a bit and see how you feel and how your weight responds.

Its also important to note that the amount of your daily calories that should come from carbs is often influenced by several different factors, like activity level, body composition, age, and existing medical conditions.

According to Danielle Schaub, RD, culinary and nutrition manager for Territory Foods , you might want to aim for the lower end of the carb range if you:

On the other hand, says Schaub, you might want to aim for the higher end of the carb range if you:

Still, you probably want to make sure your carbohydrate intake doesnt surpass 65 percent of your daily calorie intake, says Blom, if you're aiming to lose weight. This will leave less room for protein and healthy fat intake, which will support satiety and other weight-loss benefits, she notes.

The key to maintaining your carb control is to load up on wholesome varieties of carbohydrates, like whole grains, fruits, vegetables, legumes, and even dairy products, and keep your portions in check , says Blom. These healthy sources of carbs are also packed with fiber, so they'll fill you up faster and curb your appetite better than, say, pasta and doughnuts.

We already filled you in on the difference between simple and complex carbs: simple carbs are quickly and easily digested while complex ones take longer (but translate into longer-lasting energy).

Some examples of simple carbs include:

Again, simple carbs aren't "bad," so you don't need to nix them altogether. But choosing complex carbs to make up your carb intake more often can help lead to weight loss.

Some examples of complex carbs include:

You can learn more about why these foods fall into the complex carb category in the gallery below. Ideally, you'll be loading up on these kinds of carbs to make up your carb intake each day.

On a very basic level, weight loss happens when the number of calories consumed is less than the number of calories burned. Eating low-carb is one way to get there, but its not the only way, says Schaub. More important than the sheer amount of carbs is the kind of carbs you eat; replacing simple carbs, like refined grains and sugar, with complex ones, like carbs from veggies and legumes, can have many of the same low-carb benefits.

Fruits, veggies, legumes, nuts, whole grains, and dairy all contain carbohydrates but are minimally processed and loaded with fiber and other nutrientsno research has ever shown that eating these types of carbs hinders healthy weight loss, Schaub explains, adding that the carbs found in processed foods like pasta, bagels, muffins, crackers, soda, and candy dont contain many nutrients and are the main culprits for weight gain and metabolic issues.

For example, a 2017 review in the International Journal of Environmental Research and Public Health suggests that simple carbs like sugars and sweeteners may increase a populations rate of obesity, where complex carbs like whole-grain cereal may contribute to an overall decrease in obesity rates.

Aside from the difference in health benefits between simple and complex carbs, Schaub says there are two other ways a low-carb diet can lead to weight loss. First, it prevents spikes in blood sugar while also improving insulin sensitivity. This means youll feel hungry less often and be less likely to store energy as fat. A 2018 study in the British Medical Journal found that a low-carb diet increased the amount of caloric energy expended, making it a potentially reliable way to treat obesity (especially if you have high levels of insulin).

When you limit carbs, youre also more likely to get more of your daily calories from protein and fat instead, both of which are more filling than carbs. You may eat fewer calories overall because youre more satisfied by what you are eating, says Schaub.

For sure. Some people report feeling better on a lower-carb diet, while others feel exhausted and cant function well. Carbohydrates are also known to boost athletic performance, especially at a high intensity.

Athletes need carbohydrate-rich foods before training to store more glycogen in their muscles to fuel their working muscles. They also need a source of quick-burning carbs during intense exercise or endurance exercise, and more carbs after exercise to replenish and recover, she says.

Also important: Eating too few carbs (under 100 grams a day) could possibly impact your memory, according to the Institute of Medicine per the USDA. Drastically slashing carbs may also have a impact on your mood, per Brissette.

Carbs are your brains preferred energy source, and they boost the release of serotonin, a neurotransmitter that lifts your mood and makes you feel happy, Brissette says. Thats why low-carb diets are associated with a higher risk of depression.

Rather than going right to a very low-carb diet such as the keto diet to lose weight, Brissette encourages her clients to start by emphasizing minimally processed complex carbs, reducing portion sizes, and increasing the amounts of non-starchy vegetables theyre eating.

The bottom line: There is a healthy range of carb consumption, theres no one-size-fits-all recommendation for exactly how many to eat every day. You have to consider your lifestyle, age, and overall health when figuring out the right number for you.

More here:
How Many Carbs Should I Eat A Day If I'm Trying To Lose Weight? - Pulse Live Kenya

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Looking to lose weight fast? A dietician shared five tips for shedding fat in a short amount of time. From eating more protein to fasting in the evenings, heres how to do it

Dont wait until Monday to start being healthy.

Those who begin their fitness journeys this weekend could 5lbs, Susie Burrell says.

The top dietician said the trick is to swerve cheat day treats including Saturday morning fry-ups and Sunday roast dinners.

By choosing low calorie foods instead, and exercising more, you could see your waistline shrink.

In an interview with Body+Soul, the expert shared her words of wisdom.

Here are her top five pieces of advice.

Instead of hitting the town and downing calorific drinks, have a quiet night in instead.

If you eat less on Friday for example, you give yourself more room to indulge at the weekend.

Susie recommends fasting for 14-16 hours overnight and sipping herbal drinks or coffee in the morning to tide you over until brunch.

If youre looking to burn fat, its important to get your heart rate pumping.

Doing cardio is a great way to get your fitness in.

Susie recommends going for a run, trying a cycling class or working up a sweat by doing a HIIT workout.

If youre a grazer, you could unwittingly be shovelling hundreds of extra calories down every day.

Susie said its important to kick this habit and focus on well balanced meals instead.

Cutting out extras can save you 500-600kcal a day which is around a third of your daily intake.

Yes, you heard us right.

You can actually lose weight while youre sleeping.

Susie says snoozing plays a powerful role in helping our bodys recovery properly from the demands of the week it helps to reduce inflammation in the body and regulates our hormones long term.

It should also make you feel less hungry and itll save you from turning to sugary snacks for energy.

Instead of settling down with a huge Sunday lunch, go light instead.

Susie recommends picking meals that are packed with vegetables and protein.

This should make you feel less sluggish come Monday and it could help you lose some pounds too.

Originally posted here:
How to lose weight fast: Dietician's tips to shed 5lbs this weekend - Infosurhoy

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Gyms can be quite intimidating, even for people who have been frequenting them for a while, let alone to newcomers. Gym etiquette can be rather confusing and there are quite few unspoken rules in pretty much every gym, so getting lost in the dos and don'ts is commonplace. In this listicle, we collected ten things you shouldn't do in the gym, especially if don't want to be that person everyone knows for all the wrong reasons.

Once you've done poring through the list below, please check out our handy guide on how to pack a gym bag or the one about the top 5 gym machines for beginners. Not to mention our best workout shoes guide or the best full body workout routine.

Without further ado, let's see the list of 10 things you should avoid doing in the gym!

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We are all in the gym to have a good session, undoubtedly. Sometimes, a gym session might even involve lifting pretty heavy weights I know, crazy! And also sometimes, as you exhale, you might make a sound, a groan maybe. But what you shouldn't do is to shout every single time you finish a rep, because it A) won't help at all and B) it will disturb other people in the gym trying to concentrate on their own session.

I'm not saying you should not make any noise, but try to avoid the attention-seeking loud groans and the rattling of the weights before or after you used them. Also, dropping the weights on the floor is also considered rude and just bad practice in general.

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Put those dumbbells back where they came from

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Talking about dropping weights: one of the worst sins you can commit in a gym is not to re-rack the weights after you used them. Keeping the gym tidy will make your and other gym-goers experience way better, not to mention the reduced risk of health and safety issues.

Most usually, weights are located close to the free weight area (they are in the free weight area) so taking the weights back to the rack shouldn't take longer than a few seconds, literally.

Even better, by carrying the weights back, especially the dumbbells, you can sneak in some extra exercising as well: farmer's carry is good for the traps and shoulders too. Free pro tip right there for you.

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You won't need the whole rack of dumbbells for the full duration of your workout

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And whilst we are in the free weight area, there is another habit you should try to avoid: hoarding weights. Collecting all the weights you are going to use for the whole session and letting them hang around for 20+ minutes takes those weights out of the circulation.

What's the worst that could happen? They won't be available when you need them. What you can do is to get one size lighter or heavier weights and do more/less reps with those weights. You still get the same pump if you do the same volume (more info on this in the volume tips for better abs article) and it will also be less annoying for everyone else in the gym.

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One side for your face, the other to wipe off the seat pad

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There are really only three things you need in the gym: a towel (travel towels are great for this purpose), a gym water bottle and something to track your workout with, like a running watch or a smartphone. All three items are essential but a towel is probably the most important item of the lot, because there is most usually at least one water fountain in gyms and you can always just freestyle your workout, but nothing will replace a towel.

Why do you need a towel? For two reasons: to keep your sweat off the machines and to keep other people's sweat away from your skin. Gym machines are used by thousands of people and you really don't want to rub your sweaty skin against the pads other people have sat on/leaned against before you.

Best to use a towel that has two different-coloured sides; this way you'll know which one was against the machine and which against your skin. Also, once you finished using a machine, use the towel to wipe off any excess moisture from the pads. And, most importantly, wash your gym towel regularly.

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Gym selfies have been in existence ever since smartphones became a handbag staple, and it's completely understandable that we take photos of our bodies just after a good workout session: our muscles are pumped, they look pretty good, might as well snap a quick selfie in the mirror, right?

The issue arises when you spend more time taking photos in the mirror than actually doing a workout. It's the same issue as with loud moaning: taking selfies from every angle will disturb other gym goers. You might do the absolute worst and try to snap the best image of you squatting in the squat rack, hogging said rack.

Keep image taking time to the minimum and ideally, move away from the crowded areas or try to do extensive selfie sessions when the gym is less busy.

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Squat racks should be used for doing squats

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It's in the name: squat racks should mainly be used for doing weighted squats. Not bicep curls, maybe overhead extensions or even hanging leg raises. Squat racks are big gym machines and therefore there aren't many in most gyms; so it can be quite frustrating when you are waiting for your turn in the squat rack, just to see some random bloke sitting in there busy texting somebody.

The issue with weighted squats and we are talking about the ones performed with a barbell, not goblet squats or even bodyweight squats is that you need a steady frame to store the barbell on between sets. Barbells are loaded with more weights that you can safely lift onto your shoulders, so the frame is essential.

Many other exercises can be performed outside the squat rack, including the rack pull, which is a great beginner deadlift alternative (more on this subject here: how to deadlift correctly). You can use a pair of aerobic steppers to elevate the barbells slightly.

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Battle rope is a great exercise, as long as it is being done in the correct area

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Whilst we are at aerobic exercises, it is also recommended not to do them outside the designated areas. There is a reason why battle ropes are kept over at the HIIT area: it takes up quite lot of space and it will disturb other people if you tried to perform this exercise anywhere else.

You definitely want to steer clear away from the free weight area with any non-weight lifting related exercises. It is not only annoying but also dangerous: doing burpees and jumping jacks around people who try to lift heavy weights will put your and others' well-being in jeopardy.

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Farmer's carry is one of the few exercises you can do with weights outside the free weight area

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You not only shouldn't move your calisthenics exercise into the free weight area, you also don't want to move weights away from the free weight area. It is bad enough when people don't re-rack their dumbbells, it's way worse when they leave it on the other side of the gym.

There are a few exceptions, of course: some exercises will require you to carry weights back and forth, like the excellent farmer's walk, but even after doing such exercises, you should always bring back the weights where you picked them up from, as soon as you finished with the exercise.

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Land a helping hand to inexperienced gym-goers

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You'll see a lot of new faces in the gym on a regular basis and this is especially apparent at the beginning of the year. Many people will wonder aimlessly around gyms in January, trying to find the correct machines and even if they did, they will be a bit lost on how to use correctly.

Given how detached we are from reaching out to other people when we are confused, we'd much rather just perform exercises incorrectly and use machines the wrong way instead of asking for help. The worst thing a more experienced gym goer can do is to mock these people who are clearly embarrassed and baffled.

This is largely frustrating since buff gym dudes are more than happy to give advice, even if they haven't been asked, let alone if they were. All you need to do is ask someone who looks like they know what they are doing and they will be happy to help.

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It's best to keep your private parts...private

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And finally, let's not forget about the changing rooms: in general, try to keep your pants on when in the changing rooms and avoid being nude for extended periods of time. Of course, while at the gym, you might want to shower and change clothing and that is absolutely fine.

What is not fine is walking around naked in the changing room, making other people uncomfortable around you. The way it should be, you get undressed, towel goes on, shower, dry your body and put clean clothing on. You shouldn't be too exposed for longer than a minute or so. If you follow these easy steps, you can save other people some 'cannot be unseen' memories.

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Gym etiquette 101: avoid doing THESE 10 things in a gym (for everyone's sake) - T3

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Some people think making conscious efforts to lose weight is not possible, but I am here to tell you otherwise. And to help you know how loss of weight can be done. If you want to lose weight, then there is the urgent need to stop eating sugary foods. Reduce the intake of sugar. Eating too much sugar is a hindrance to losing weight. You can administer every weight loss supplement, but if you don't avoid excessive sugary foods, you can't lose weight.

Again, if you want to effectively lose weight, then you should avoid eating late at night. Eating late in the night acts against Every effort you make to lose weight. Don't assume that once you are taking weight loss supplement, you can eat anything at any time. Avoid eating late in the night while taking in the weight loss supplement for a desirable result.

Also, if you want to effectively lose weight, then you should avoid eating too much egg. Egg is nutritious, but its too much cholesterol militates against any effort to lose weight. Therefore, if you want to lose weight, then avoid intake of egg.

Again, too much thinking can make it very difficult to lose weight. Some people lose weight as a result of too much thinking. Some, too, gain weight as a result of too much thinking. With respect to the latter, it is important to avoid too much thinking (depression and anxiety) in order to achieve a desirable result of losing weight.

Another thing to avoid if you want to effectively lose weight is diary foods. If you are scheduled to lose weight, then it is advisable to avoid intake of diary products.

Finally, if you want to lose weight, then avoid eating refined rice. Refined rice has no fibre, hence it makes it difficult for you to lose weight.

In all of these, develop a culture of plenty water intake. This aids digestion for the system to work effectively in order to burn excessive fat.

CONCLUSIONIn the final analysis, there is nothing like 'it is not possible to lose weight'. Losing weight largely depends on your eating habits. If you take these points seriously, then you can effectively lose weight.

Thank you.Asonaba Owusu AduomiCeo of Healthy Soul Enterprise (Organic Foods Ghana)

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Avoid These If You Want To Lose Weight - Modern Ghana

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Sick of the boring fad diets and monotonous training programs, some Aussie mums are turning to mixed martial arts (MMA) to keep fit and challenge themselves.

Yoga classes or group fitness sessions might be where youd expect to find most mothers seeking to keep fit, clad in activewear.

In the video above: What is Wimp 2 Warrior?

But for some Aussie mums, this full-contact combat sport (also known as cage fighting) is exactly what they need to re-energise their life and lose some serious weight.

Eight months ago, Sydney mother-of-two, Gillian Cox was looking for a challenge to shake up her fitness regime, when a friend from her mothers group suggested she take part in a mixed martial arts challenge Wimp 2 Warrior (W2W).

The Wimp 2 Warrior program takes a group of novices and trains them in mixed martial arts culminating in competing in an amateur fight.

With no background in MMA, the 40-year old was understandably reluctant at first.

I would never have done something like that, it looked really intense, she said.

But Gillian decided to take the plunge and, after undertaking the Wimp 2 Warrior program in 2019, she felt she grew as a person.

In June 2019, Gillian and 30 other competitors began their fitness journey.

Five days a week for 20 weeks the group would train in wrestling, striking, strength and conditioning along with sparring (light fighting).

As the weeks progressed training started to become more intense.

On December 6 last year, after almost five months of training, Gillian fought her first MMA bout.

Although she lost, she says the challenge was a life-changing moment that will stay with her forever.

Its hard to put into words, but you do feel pretty bloody empowered. That youve done something that is so full on and you got through it, she said.

Its quite fulfilling to know that you can do something like that even though it is so scary.

It makes me really proud it sounds so cheesy, but I feel like I can do anything.

Violet Biddlecombe is another young mum who has become a big convert to mixed martial arts.

The 36-year-old single mother of three, from Sydneys Northern Beaches, has trained in MMA for just over four years and says it has taught her resilience and perseverance in life.

Like with MMA training, I just need to keep turning up, and I throw that (principle) into everything in life I do now, Violet said.

As a single mum, training is also vital to her wellbeing, she says.

Its time for me where I dont think about food shopping, I dont think about bathing the kids or dinner, she said.

And the support system I have built through MMA is very much like a family now.

Violet has also seen tremendous physical results.

After having her first baby, she put on 28kg, with her weight peaking at 88 kilograms.

It wasnt until she began training MMA that Violet started to seriously shed the excess weight.

These days, she weighs in at around 60 kilograms.

I lost a bit of weight before training MMA, but these last four years of training Ive got a lot leaner, she said.

Violet believes if more women could get past the violent stigma surrounding the sport, more could follow in her footsteps and embrace MMA.

Made famous by the Ultimate Fighting Championship (UFC) competition, mixed martial arts is often seen as a violent and brutal sport.

Even Gillian and Violet admit they had that view before they started training in the sport.

Now, they have come to the realisation that its all about the fulfilment of learning something and challenging yourself.

The attitude externally when you dont understand the sport is youre going to get beaten up, youre going to get hurt but thats not what its about at all, Gillian said.

More on 7NEWS.com.au

For most of the people who do it, its for the challenge.

Violet agrees. I think when people understand and see how it isnt about violence, they get quite fascinated, she said.

Mick McSevney is the head coach at Wimp 2 Warrior Northern Beaches and has also trained both Gillian and Violet.

He believes that there is a steady increase in mothers training MMA as it becomes more mainstream.

I see more and more mums joining MMA as it becomes better understood, He said

There are safer platforms to start from like W2W

McSevney also says they arent to be taken lightly in a fight either.

The mums have something in them that isnt matched by other women, he said

When they go out to a fight they are often thinking about their kids. Its this motherly instinct that makes them much more intense fighters

So, should more mums try MMA?

Well, both Gillian and Violet think so.

Absolutely, I dont think they (mums) understand what they could get out of it, Violet said

Im the happiest Ive ever been in my whole entire life

I totally recommend it to everyone. If you commit to it for at least a month, more than likely youre going to be addicted.

And, they say, most importantly, their kids couldnt be prouder of them.

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Sydney mothers are joining MMA gyms to lose weight and shake up their workout regimes - 7NEWS.com.au

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The first time I remember being aware of the size of my body was in middle school. I remember going to try on dresses with my mom and leaving department stores sobbing because nothing fit me. High school was better because I was an athlete, but soon after I went to college, I endured some emotional trauma and started nursing school around the same time.

The stress from those two things was enough for me to seek a coping mechanism, and that ended up being food. I refused to buy nice clothes, fix my hair, go on vacations or do anything that I couldn't wear sweatpants to. I genuinely didn't believe I deserved to have any of those things or experiences because of my weight.

I was 22 at the time. I fell to my knees in my closet and just cried that morning. That night, I made a list for the grocery store, and that was the day I changed my life.

Since I am in the medical field and have a basic knowledge of how metabolism works, I knew that a temporary diet wouldn't work. I needed to change my lifestyle to something I could maintain. I made a list of foods that I enjoyed and started to pay attention to my portion size. Eventually I wanted to learn even more about how metabolism responded to weight loss and what I would have to do to repair my metabolism afterwards, so I studied.

This led me to counting my macros so that I could control my intake a little better and eventually add back in calories when I was ready to maintain my weight. This works for me because I can eat essentially *any* foods I want without having to restrict. I believe in having a healthy relationship with food, and for me that means not having a list of "bad" or "good" foods. Counting macros allowed me to look at food objectively and not with emotion. Mentally, this was the healthiest and least restrictive option.

Actually learning about how and why your body loses weight allowed me to feel educated on what I was doing. There are a lot of pieces of misinformation and myths out there about weight-loss products and techniquesand knowing the truth can be the difference in success or failure. I didn't blindly accept information from the internet. I read and learned constantly.

Once I got back in touch with weight lifting and remembered just how how much I loved it, I decided to start competing as a powerlifter . I started locally and then eventually went to nationals in Las Vegas this past summer.

I typically train four days a week now. I will do squats for one day, bench/upper body one day, deadlift/posterior chain one day, and back/cardio one day. I spend three days a week recovering from those lifts so my body can rest and build muscle.

I love lifting because feeling strong is extremely empowering. It does not make you bulky and gives me the curves that I now love *so* much. It challenges me every day, and there is always more weight to lift, which means I can always make new goals. Muscle also burns fat, so building muscle allows me to eat more, which makes my weight loss more maintainable.

Hands down, started to lift again has made the biggest difference in my outer appearance and my mental health. Lifting makes me feel strong and that is one of the best feelings in the world. Picking up 360 pounds off the ground makes you feel like you can do anything. When you find an activity that makes you feel this good, you keep going back for more. Thats the key: finding something you love so much that you're excited to get active.

For the girl out there that thinks it's too late, it's not. For the girl out there who cries when she looks in the mirror, you are capable and worthy. For the mom who doesn't know her body anymore, you aren't defined by the tag on your clothes. To anyone out there who is questioning whether or not they can do it...you can. Your body is not a jail cell, it is your home. Above all else, be kind to yourself and do not give up. All you need is a little knowledge and some major grit.

Excerpt from:
'Counting Macros and Competitive Powerlifting Helped Me Lose 80 Pounds And Keep It Off' - Pulse Live Kenya

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If you follow fighting sports, you're probably already aware of George Lockhart's work. He's the nutritionist and chef who controls weight cuts for UFC stars like Conor McGregor and Daniel Cormier, and has managed the nutritional needs of boxers, such as two-weight world champion, Badou Jack. For the past few months though, Lockhart has been working with a new client: 6ft9, self-styled "fat man", Tyson "The Gypsy King" Fury.

Tyson is like a Lamborghini and if you owned a Lamborghini you wouldnt put shit fuel in it

Using only the freshest produce, for the past seven weeks Lockhart has been making five trips a day to a local farmers market in order to fetch enough food to satisfy Fury's 4,500 calories a day need. He has, of course, also been on washing up duties after each of Fury's five daily meals.

With all that food, Lockhart predicts Fury will come into his rematch with Wilder "a lot heavier than he usually is", according to Lockhart, but he will also be "a lot leaner too".

Tyson is like a Lamborghini and if you owned a Lamborghini you wouldnt put shit fuel in it," says Lockhart. "Its about recovery. Tyson can burn 1,500 calories in 45 minutes so we are constantly replenishing. That means its not just the quantity of the workouts that has increased but the quality too.

Fury's meals are delivered with military precision, and you'd expect nothing less from a nutritionist who began his working life as a US Marine who did a tour of duty in Iraq where his four-man team helped apprehend 200 suspected insurgents. That was, of course, prior to Lockhart turning his hand to becoming a MMA fighter himself, before he eventually became nutritionist and chef to some of the world's most dangerous fighters.

Speaking to The Athletic, Lockhart revealed the type of daily diet he serves to Fury and his three brothers.

8am, breakfast: [Fury's day] starts off with fruit and Greek yogurt. He loves that. And he feels strong with that. He has that every morning. Obviously, we switch it up, but we have tons of berries so you get a lot of antioxidants.

Pre-workout shake: The pre-workout will basically, depending what time of the day it is, be beta alanine. Hell get 4,000 milligrams of beta-alanine. Well give them like 200 milligrams of caffeine and those are gonna be the basics. The base for pre-workout.

During-workout shake: Hell have BCAAs with a little bit of creatine and sugar.

Post-workout shake: Hell get dextrose in a supplement form, a type of fruit for fructose. Then well add a whey protein isolate for his post. An hour after that shake, he eats his meal.

11am, lunch: Tyson likes spicy food, which blows my freaking mind because being an Englishman, its usually not the case. I cooked him up some shit because Im half Mexican that put my tongue on fire and hes cool with it. He gets a curry almost every single day for inflammation. There are a million different curries out there, so Im constantly coming up with new curries.

2pm, second lunch: He has to have at least one serving of seafood every single day. And then I try and do one red meat or chicken. So every meal he gets different meats, youll get a huge variety of foods. I try to get different meats every single meal. A chicken, a fish or last night he had sirloin steak.

Furys works out again in the afternoon and will be fuelled by more pre, during and post-workout shakes.

6pm, dinner: Fury will have something like chicken vindaloo with turmeric for its anti-inflammatory properties, but this meal will be crafted around whatever meat Fury hasn't had earlier in the day.

9pm, second dinner: Hell have his power balls, his energy balls. Its basically almond butter, oatmeal, coconut, honey, pecans and dark chocolate chips all rolled into balls. A couple of those before he goes to bed.

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Tyson Fury's Nutritionist Has Revealed the Fighter's Daily Diet Ahead of Fury Wilder 2 - Men's health UK

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Fitness

Roger Schwab, the co-owner and operator of X-Force Philadelphia, isn't slowing down anytime soon.

Roger Schwab, co-owner and operator of X-Force Philadelphia. / Photograph courtesy of X-Force Philadelphia.

For over 50 years, Roger Schwab, co-owner and operator of X-Force Philadelphia, has been a force to be reckoned with in the fitness world. He and his wife, Elanna Schwab, formerly ran a Bryn Mawr gym, Main Line Health& Fitness. In 2015, the pair decided to retire and sold the gym. By 2018, they were out of retirement and had opened X-Force.

Retirement didnt work for us, Roger Schwab told us.

Thats no surprise for either of them. Elanna Schwab is a talented personal trainer and champion dragon boat paddler who formerly operated a health club in Tel Aviv. And Roger Schwab has quite a resume: he was Penn States first strength and conditioning coach, introduced Nautilus training equipment to Philly in in the 70s, trained U.S. womens Olympic swimming and field hockey teams, served as head judge of the International Federation of Bodybuilders, and conducted extensive research for preventative and rehabilitative spinal exercise.

But its not just his accolades that give him street cred. Its also the fact that, at 75, Schwab is in the best shape of anyone weve ever met. His secret? Eccentric strength training. Also called negative accentuated training, this type of workout involves you slowly bringing down the weight, rather than quickly finishing the rep. At X-Force, 40-percent heavier resistance is added as you lower, making the workout super tough, but you super strong. Dont believe us? Just ask Brent Celek, Todd Herremans, or us we tried it when X-Force first opened in Philly (and multiple times since *insert bicep and fire emojis*).

In between reps, we chatted with Schwab about eccentric training, his long history of personal and strength training, and what his typical health and wellness routine is like.

BWP: How did you discover eccentric training?Schwab: When I was a young adult, my goal was to be skinny, but have some muscles. At the time, the thing in fitness was fast weight training, like how many curls or squats you could do in 30 seconds. Because I was misusing barbells and other weight equipment, I ended up with major skeletal degeneration at an early age. Basically, quick, explosive training only exploded my body.

My injury catalyzed my interest in correct, medically-sound exercise, and after doing tons of research, I found eccentric training. I believe its the smartest, safest way to build strength and get results, which is why Ive been doing it for so long. Its also why I was so interested in bringing X-Force to the U.S. [The Swedish company] had found a way to make eccentric training easier with their technology. In 2010, I actually went to Sweden and met with the orthopedic surgeon who helped develop their machines to make sure X-Force was the real deal. And it is. Ive found it strengthens my muscles, bones, and joints, and reduces any further orthopedic trauma.

Schwab has been strength training for over 50 years. / Photograph courtesy of X-Force Philadelphia.

Strength training is currently one of the most popular workouts in America. That seems like a good thing, right?Well, Im glad more people are strength training, but that doesnt necessarily mean they are doing it correctly. Right now, a lot of boutique gyms incorporate weights in between rounds of cardio; however, the weight portion is focused on how many reps you can do in a short time, which as I mentioned can lead to injury or long-term musculoskeletal issues. I think more people need to incorporate meaningful resistance training that actually stimulates and strengthens your muscles so that their quality of life is one in which they feel empowered with real results.

What does your personal fitness and nutrition regimen look like?At my age, I workout once per week at X-Force, which is actually the number of times per week anyone should be training at X-Force. You get an intense, safe total-body workout in 30 minutes. As for food, I dont believe in a high-protein diet, but a sensible diet that includes well-portioned protein, fats, and carbs. Some of my staple food items include oatmeal, a boiled egg on whole wheat toast paired with a cup of fruit, fish, and a good amount of vegetables.

Is eccentric training only for people who are already pretty fit?People are stronger than they think, and eccentric training isnt reserved for an exclusive group or skill level. Sometimes it shocks people when I say that men and women should be training exactly the same the only thing thatll vary is the intensity theyre putting in. One of my clients is 77 years old, but shes one of the strongest people I know because shes working and fatiguing her muscles properly and efficiently. Any person in good health should train the whole body hard, but briefly (once or twice per week), keep reps slow and smooth, and tailor the time between workouts according to progress.

What about us cardio lovers?Ive got nothing against spinning, yoga, or other calorie-burning workouts, but those kinds of exercise become detrimental when theyre not supplemented with strength training. For instance, sitting on a bike for an hour is going to grind the muscles in your hips and knees over time. Without strengthening those muscles, youll be more prone to joint pain and injury as you get older. What Im saying is youve got to be orthopedically sound or youre not going to be able to do cardio. Remember: muscles move your body and you have to keep your muscles strong.

What else can people do to improve their longevity and overall health?Ive always worked out to stimulate a response, but recognize some people exercise for the social or community aspect. To me, short-term, feel good exercises often overshadow the exercises that actually benefit you in the long run. Plus, everyone is always looking for the easiest way to get results, when they should be seeking over-time results as opposed to overnight.

You can improve your heart health the same way you improve muscle strength: do a circuit of exercises that work and fatigue your muscles with slow reps, and move from machine to machine at a brisk pace to keep your heart rate up. For example, exercise your hamstrings until you fail muscularly, then move onto a quad exercise, then a leg press. This will increase your heart rate, as well as stimulate your lungs.

Make sure you let your body recover after intense workouts or else youll exhaust yourself. Im 75 and I still workout like this because I believe medically-sound weight training is vital to longevity. To me, its about living longer, stronger.

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This 75-Year-Old Philly Trainer Is Fit As Hell. Heres How He Does It. - phillymag.com

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Older adults may have better success at losing weight if they do it with the help of intensive behavioral therapy from dietitians, a new study suggests.

Intensive behavioral therapy for obesity, or IBTO, is a customized treatment that helps people change their eating and exercise behaviors through a series of one-on-one counseling sessions.

Its also a treatment that can be difficult for primary care doctors to do on top of other responsibilities, so a research team from East Carolina University set out to discover IBTOs effectiveness if a dietitian is added to the team.

RDNs, or registered dietitian nutritionists, are trained for both weight loss and nutrition therapy, and can help support physicians in addressing underlying diet and lifestyle risk factors for chronic diseases, said Dr. Lauren Sastre, an author of the study and assistant nutrition science professor at East Carolina University.

And, the study notes, IBTO is already provided and reimbursed for Medicare B recipients, who would be age 65 or older. As the prevalence of obesity in the US has increased to include nearly 40% of the adult population, Sastre and her team found that IBTO with a dietitian is an effective method to addressing not only obesity in older adults but its associated conditions, such as type 2 diabetes.

Their results showed that the patients who received the treatment lost nearly three pounds on average and improved other health outcomes in comparison to those who did not receive IBTO.

Coupled with the fact that nutrition is not required content in medical school curricula, medical professionals may not have the time or the skills to develop and implement nutrition interventions for patients, said Dr. Emily Wilcox Gier, Dietetics Program Leader for the Division of Nutritional Sciences at Cornell University, who wasnt part of the study. Referring patients to [dietitians] is an easy, cost-effective and necessary step to ensure that patients receive the treatment they need to meet weight loss goals.

The study involved 2,097 women age 65 and older who received Medicare insurance. They all had a body mass index above 30, which classified them as obese, according to the CDC. The women were then divided into a treatment group and a non-treatment group, with nearly 700 of the participants receiving IBTO.

At the first visit, dietitians helped patients establish their calorie limit and food-tracking method based on their personal habits and preferences. Subsequent sessions were check-ins in which patients focused on improving their exercise habits and diet.

The researchers also measured the patients weight, BMI, A1C and medication use. A1C is a blood test that helps doctors make a diagnosis for pre-diabetes and type 2 diabetes by measuring your average blood sugar level over the past three months. It also can show how well a person has been managing their diabetes.

After three years of treatment, from 2016 to 2019, patients who received IBTO experienced greater BMI decreases, larger A1C declines and stopped taking their prescription medication sooner, the study found.

Patients in the treatment group lost nearly three pounds on average, compared with patients in the control group who gained an average of a half a pound. They also had an average A1C decline of nearly 0.2, which previous research has associated with an up to 10% reduction in death risk.

[Dietitians] have the knowledge and skills to work with patients [or] clients on an individual basis to develop interventions that work, said Dr. Emily Wilcox Gier, dietetics program leader for the Division of Nutritional Sciences at Cornell University, who wasnt part of the study. [Dietitians] know how to tailor nutrition recommendations to fit ones needs, including medical conditions, living situations and preferences. This evidence helps support the fact that our training helps patients meet their weight loss goals.

Demographic differences did affect the patients results, however, as the study notes that minorities and older respondents experienced smaller results.

Yet given the overall results found for lowering A1C, the researchers think the intensive therapy model advised by a dietitian could be helpful for people who arent obese but do have diabetes although current requirements for Medicare IBTO include having a BMI of more than 30.

Link:
Want to lose more weight? Intensive therapy from dietitians can help older adults, study finds - KRDO

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Scarsdale diet

TheScarsdale dietis a very stricteatingplan that allows for just 1,000 calories per day, regardless of your body size, gender, or activity level. No substitutions of any kind are allowed and each meal is specifically defined for each of the 14-days of thediet. On the plan, you eat three meals per day.

The Scarsdale diet is a high-protein, low-calorie, and low carbohydrate weight loss program developed by Herman Tarnower, a cardiologist from New York state. The programme gained widespread media attention in the 1970s as the go-to quick weight loss programme for society women and fashion elites. It gained additional notoriety after Tarnower was murdered just a year after his best-selling book was published.

The diet is no longer as popular as it once was, as health experts have been critical of the very low-calorie requirements and the inflated weight loss claims.

The banana and milk diet involves eating only bananas and drinking milk for 4 days. The programme was developed in 1934 by Dr. George Harrop. The main logic behind the diet was to consume fewer calories than usual, but still stay healthy. Both the milk and bananas have many health benefits which help with staying fit during the diet. Followers of the diet consume less than 1000 calories per day, making them lose weight easily.

Although bananas and milk do have health benefits, following such a restrictive diet isnt typically a good idea. While you may lose weight, its unlikely that youll sustain it once you return to normal eating habits.

Whether the famous combination of milk and banana is good or bad for health has always been in debate.

Thegrapefruit diet is a protein-rich meal plan that focuses on consuming grapefruit or grapefruit juice at every meal. The diets goal is quick weight loss, and its a 12-day plan. While several versions of the diet exist, the majority of them include a daily caloric intake of less than 1 000 calories which means weight loss should be rapid.

The grape diet proposed by famous South African seer, Johanna Brandt, recommended fasting for two or three days, consuming only cold water, followed by a diet of only grapes and water for one to two weeks, with seven meals a day. Fresh fruits, tomatoes, and sour milk or cottage cheese are then introduced into the diet followed by raw vegetables.

Brandt, a spy during the Boer War, prophet and writer on controversial health subjects, popularized the grape diet as a treatment for cancer from 1925. She published about twenty pamphlets on the subject of natural remedies for health problems with her best-known publication being The Grape Cure. This publication is said to have been written after Brandt had cured herself of stomach cancer by following the diet.The book was republished in 1989 asHow to Conquer Cancer, Naturally, including an endorsement of Brandts work by Benedict Lust who is commonly referred to as the father of naturopathy. The book may have been inspired by Arnold Ehret, a contemporary, who taught a Grape Cure course.

It is believed the grape detox diet can help relieve ailments and reduce weight by cleansing the body and flushing out toxic waste. The grape detox is an eating plan typically used by those who wish to lose weight, become healthier and sometimes as an attempt to eliminate serious illness such as cancer and lung disease.

Image by Shutterbug75 from Pixabay

The Atkins diet, the most famous low-carb weight loss diet in the world, was created by cardiologist Robert Atkins in the early 1970s. It claims to produce rapid weight loss without hunger.

The Atkins diet is a high-protein, high-fat diet that restricts carbs and gradually adds them back in, based on personal tolerance. Studies have shown it is one of the most effective ways to lose weight.

Discuss any diet you plan on embarking on with your doctor.

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The ups and downs of 5 fad diets of the past - Lowvelder

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