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Fasting for weight loss can be effective, but you need to do it safely.

You've probably heard of intermittent fasting, the popular diet that involves restricting the hours during which you can eat. It's heralded as a weight loss method, and research suggests that it can also boost your immune system, cure high blood pressure and more.

Intermittent fasting is well-known, but it's only the tip of the iceberg when it comes to fasting diets in general. There's practically infinite ways you can adopt a fasting regime that suits your own lifestyle and health needs. Let's take a look at all the different fasting diets, the health benefits they may bring and how to do them safely.

Fasting is essentially not eating food for a defined amount of time. Civilizations around the world have incorporated fasting into their religious and cultural lives for thousands of years, but it's recently grown popular as a way to possibly lose weight and experience other health benefits.

You can modify a fasting diet in any way it works for you, but here are some of the most common patterns:

Usually when people fast, the only things they consume during the fasting period is plain black coffee, tea and water -- you can even put a dash of salt in the water for electrolytes. However, a lot of people believe that consuming anything under 50 calories will keep you in a fasted state, so you could throw a dash of heavy cream or oil in your coffee to help tide you over.

There's a lot of preliminary research on fasting that points to some pretty promising benefits, but many more studies are needed to back up the claims.

One major benefit of fasting is that it helps promote autophagy -- a process in which your cells essentially "take out the trash" by removing dysfunctional components. Increased autophagy can possibly regenerate the immune system and increase your cell's protection against stress.

Some research suggests that fasting can also lower blood pressure, as well as making your body more sensitive to insulin. Being more insulin-sensitive means that you'll store energy from food more efficiently, and get less hungry between meals.

Now to the main reason people try fasting -- to lose weight. While one study showed that both fasting and caloric restriction (eating less throughout the day) had the same weight loss results, losing weight is a highly individual journey. If you've been struggling to find a way of eating that helps you be your best self, you may want to give fasting a try.

People with diabetes shouldn't fast, at least not without consulting a doctor first.

Fasting is not recommended for people with chronic health issues, especially anyone with diabetes or gout. Medical professionals also discourage fasting for people who are underweight or have experienced disordered eating in the past.

However, if you're in good condition and want an alternate way to lose weight or are interested in the benefits of autophagy, you may want to give fasting a try. Or, if you already feel sluggish after eating a meal upon waking up, you could try out an intermittent fasting schedule that better suits your needs.

Still, you should always talk to your doctor before starting a fasting diet -- they'll know how to help you approach it in the safest way possible.

Generally, if you feel bad enough during a fast to the point where it's impacting your daily life, you should highly consider stopping.

Besides that, there are some sure fire signs that you should break your fast. If you notice yourself feeling extra dizzy, confused, light-headed or are having trouble concentrating, get some nutrients and calories in your body. Binge eating after your fast ends is another sign that you're falling into some emotionally unhealthy behaviors.

If you've been fasting for more than just a few hours, start slow with the re-feeding -- try to sip on light soup or something easily digestible like crackers before you attack a full meal.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Excerpt from:
How to do intermittent fasting safely - CNET

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THE Americans love their pancakes, the French adore their croissants and well there's nothing us Brits love waking up more to than a greasy fry-up.

And now it turns out breakfast really may be the most important meal of the day - and not just because it stops the loud rumbling mid morning meeting.

1

A new study has revealed eating a bigbrekkie every day can help you lose weight quicker - and may prevent obesity and high blood sugar.

Scientists from the University of Lbeck in Germany say this all down to something called diet-induced thermogenesis (DIT), which is a measure of how well our metabolism is working, and can differ depending on mealtime.

And at breakfast your metabolism works more efficiently than at dinner - meaning you burn more calories.

For example, a slice of bread consumed at breakfast would be healthier for you than an identical slice of bread consumed in the evening.

It underlines the value of eating enough at breakfast.

The study author Juliane Richter said: "Our results show that a meal eaten for breakfast, regardless of the amount of calories it contains, creates twice as high diet-induced thermogenesis as the same meal consumed for dinner.

"This finding is significant for all people as it underlines the value of eating enough at breakfast."

The researchers conducted a three-day laboratory study of 16 men who consumed a low-calorie breakfast and high-calorie dinner, and vice versa in a second round.

They found identical calorie consumption led to two and a half times times higher DIT in the morning than in the evening after high-calorie and low-calorie meals.

Quick breakfast tips

Source:Diabetes UK

The food-induced increase of blood sugar and insulin concentrations was diminished after breakfast compared with dinner.

The results, which are published in the Endocrine Society's Journal of Clinical Endocrinology & Metabolism, also show eating a low-calorie breakfast increased appetite, specifically for sweets.

The experts are now urging that overweight people eat a larger breakfast to blitz their body fat.

Professor Richter added: "We recommend that patients with obesity as well as healthy people eat a large breakfast rather than a large dinner to reduce body weight and prevent metabolic diseases."

It comes after a recent study also revealed a big breakfast can help prevent type 2 diabetes.

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People withtype 2 diabeteswho followed a diet plan of a high energy breakfast, followed by an average sized lunch and small dinner not only lost weight but their body was able to manage their blood sugar levels better.

The researchers claimed the hour of the day - when you eat and how frequently you eat - is more important than what you eat and how many calories you eat.

Similarly, previous research has found eating a substantial breakfast tricks you into eating less calories for the rest of the day.

More here:
Eat a big breakfast to lose weight fast youll burn TWICE as many calories - The Sun

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I first became curious about intermittent fasting after putting on an extra five pounds. I've always been comfortable with my weight, so I had limited experience in trying to lose it. I liked that intermittent fasting - in which you simply eat within a set window (usually six to 12 hours) and fast for the remainder of the day - didn't have a lot of complicated rules. You don't have to count calories or cut out any specific foods, for example. Plus, the idea that fasting could help your body more easily burn stored fat didn't seem far-fetched, especially since it had worked for several friends.

There was only one problem: I was accustomed to eating every two to three hours during the day. If I pushed it to fours hours without a snack, I felt sluggish and lightheaded. Naturally, I was concerned that intermittent fasting wouldn't be a good fit, but I decided to give it a try.

After reading up on intermittent fasting, I started with a small fasting window and gradually lengthened it, drinking plenty of water and black coffee to power through. But while I was able to stretch my fasting window, I didn't lose any weight. I also noticed that I sometimes felt headache-y after breaking my fast. Perplexed, I turned to an intermittent-fasting community on Facebook, hoping to find someone who had been in my shoes.

The experienced fasters wanted to know what I was eating, which was simple enough. I stuck mostly to my favorite foods: bread, pasta, and cookies. Wrong answer. Everyone immediately suggested I cut down on sugar and refined carbs (which turn into sugar in the body), switching them out for more dense proteins and fats like eggs, salmon, avocado, and yogurt. They explained that my headaches were likely due to a spike in blood sugar after my fast. They also suggested exercising during my fasting window to help me start losing weight.

Related: I Decided to Cut Out Added Sugars, Thinking I Didn't Eat That Many Anyway - I Was Wrong

What Happened When I Gave Up Added Sugars

As soon as I followed their advice and changed what I was eating, I dropped the weight I wanted to lose, and more importantly, I felt amazing. I had lasting energy for the first time in years, and I no longer experienced lightheadedness, even during longer fasting periods. It was even feasible to exercise during my fast, and as long as I was properly hydrated, I actually felt stronger and more powerful during my workouts than ever before.

Turns out, I had been confusing sugar cravings with hunger for most of my life.

Turns out, I had been confusing sugar cravings with hunger for most of my life. I had no idea that what I thought were moments of hanger were actually dips in my blood sugar. I thought it was normal to feel that crash and reach for another snack, but in reality, I was addicted to sugar, whether it came from sweets or refined carbs.

Sugary cereal, macaroni and cheese, peanut butter and jelly sandwiches, and chocolate chip cookies had been pillars in my diet for almost 30 years. And in that time, I lost touch with what hunger actually feels like. I thought I was hungry when I felt fuzzy and agitated, but because I ate in those moments, I never felt the growl or tightness in my stomach that signals hunger. Intermittent fasting helped me relearn my hunger cues, so now I can eat intuitively and feed my body what it needs when it needs it.

After trying out a few weeks of intermittent fasting, I've settled into a new normal. I eat a variety of foods throughout the day, but I don't snack at night anymore. I'm not overly strict about my sugar intake, but I'm much more aware of what I eat and whether it's really serving my body. And I feel better than ever.

Original post:
I Tried Intermittent Fasting to Lose Weight, but I Didn't Expect to Break Free From Sugar - Yahoo Lifestyle

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I met my best friend online. These days our most frequent hangouts involve hours of (re)watching Greys Anatomy and eating pizza, so the origin of our friendship still amuses me. We met not on an app designed to match would-be friends but in a Facebook group for women who wanted to get fit.

New to running and desperate for accountability and encouragement, I stumbled across the local healthy living Facebook group in 2013 while training for a half-marathon. I was pleased to find a group of like-minded women supporting each other toward various fitness and weight goals.

Looking back, though, Ive realized that the collective motivation seemed to be weight loss leads to happiness. Most members followed a restrictive eating plan and talked endlessly about which foods were good or bad. Keen to fit in, I tracked and photographed every morsel of food I ate.

When I posted about weight losses, I was congratulated so enthusiastically that youd think Id found the cure for cancer. I found the compliments intoxicating and hoped that the smaller my body got, the happier Id become. But instead of feeling joyful, all I felt was hungry and tired from overtraining on a restricted diet.

I checked in with the group several times a day for over a year and found myself gravitating toward a woman named Lynsey, who had a dry wit and self-deprecating humor. I loved chatting with her online, and we quickly exchanged numbers, making plans to meet IRL.

I felt like Id known her for years. We went for coffee, and I asked why she was in the group.

I need to lose weight. You?

Same.

Are you tired of constantly being on a diet?

Exhausted.

We talked for hours about the weight-related bullying wed both endured as kids and how much of our self-worth was dictated by our weight. We both used humor as a defense mechanism and would frequently make insults about our own bodies for a cheap laugh. This coping mechanism began to bother me a little bit until it was too much, and suddenly I felt the urge to completely unburden myself.

I feel bad about myself every time I log on to the group. The words poured out. Everyone goes on about good and bad food, and I hate that message. Were all trying to make ourselves smaller, but no one seems to be happy, no matter how much weight they lose, and Im sick of it.

As soon as Id said the words, I felt like Id broken an unwritten rule. But instead of looking shocked, Lynsey seemed relieved.

I feel bad every time I log on too, she said. Im actually thinking about leaving.

The relief that we felt the same way was palpable, and within a week we had both left the Facebook group.

But then we needed a new hobby to replace obsessing over weight.

A few months earlier, Id taken up cross-stitch partly to help relieve anxiety and partly to distract myself when I was hungry. Something about repeatedly stabbing fabric helped me unwind after a stressful day, and Id stocked up on some patterns from Subversive Cross Stitch, which appealed to my snarky sense of humor.

When Lynsey asked how I was passing the time without the Facebook group, I showed her a picture of the stitching project I was working on. I thought shed mock my fondness for granny crafting, but instead she screamed, Teach me how to do that!

Im far too impatient for teaching, so I sent her some YouTube tutorial links and a list of my favorite Etsy shops for patterns. Lynsey caught the stitching bug and began to fill her home with homemade slogans in cute frames.

The time and headspace wed devoted to losing weight were now occupied by our new skill. Instead of sharing photos of what wed eaten, wed share pictures of the stitching projects we were working on. We even joined a new Facebook group but this one is full of stitchers who make expletive-laden art!

Inside was a frame containing a stitched message. It read: RIOTS, NOT DIETS. The gesture and message were so spot-on, I immediately burst into tears.

Although wed met in a healthy living space, the healthiest decision we both made was leaving that group. Theres a wholesome joy in working parallel with your closest friend toward a goal that has nothing to do with weight.

Even though Lynsey is turning into a better stitcher than I am, I love watching her stitching projects take shape and adore making her little holiday gifts to show her how much I care. We dont spend nearly enough time together, but if I ever feel lonely, I just need to look at my collection of handmade gifts and know I am loved.

Catherine Renton is a freelance broadcast, online, and print journalist from the UK. When she is not writing about sobriety, mental health, and wellness, she is tweeting @rentswrites.

Read more:
We Used to Bond Over Weight Loss Now We Bond Over Cross-Stitch - Greatist

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My name is Mayra Arias (@low.carb.love), and Im a 35-year-old mom and self-employed businesswoman based in Laguna Beach, California. After battling my weight for years, I committed to a consistent workout routine and the keto lifestyle. Ive lost over 100 pounds and kept it off.

I never thought about my weight when I was growing up. I was surrounded by family and friends who accepted me for who I was. I was a happy kid and ate whatever I wanted, which included lots of highly processed foods and munchies.

It wasnt until my 17th birthday that I really noticed my weight in an impactful way. When I developed photos from my camera from that day, I was utterly shocked by my size. At that exact moment, I decided to change. I got a gym membership and started working out every day.

But looking back, I made some less-than-healthy choices to slim down as fast as possible during that time. I overdid it with my workouts and ate an overly restrictive diet. Yes, I lost weight, but my approaches were not safe or sustainable.

I maintained my weight until I got pregnant at the age of 24 in January 2010. During my pregnancy, I stayed active, walked every day, hit the gym three times a week, and watched what I ate. Still, I gained 100 pounds. At the peak of my pregnancy, I weighed 278 pounds. After I gave birth to my daughter on November 13, 2010, I lost 40 pounds naturally as a result of breastfeeding, taking care of my daughter, and recovering from my pregnancy. But I was still overweight and ready to see lasting change.

I began working out at home five days a week, as I needed to be home to take care of my daughter. My workouts consisted of cardio, squats, and lots of crunches. For cardio sessions, I did old-school (and fan-favorite!) Tae Bo workouts (think: a mix of martial arts, boxing, and dance), as well as hot yoga and weight training.

I knew I needed to start eating fewer calories than my body required to maintain my current weight. And, tbh, losing weight after my pregnancy required a ton of focus and determination, so I also got rid of temptations to help me stay on track. For example, I threw out all of my junk food, sweets, chips, soda, and bread.

My diet consisted of healthy protein sources like chicken, steak, salmon, tuna, and eggs, salads and veggies, cheese and plain yogurt, olive oil, some fruit, and protein shakes for on-the-go nutrition.

By June 2011, five months into my weight-loss journey, I had lost over 100 pounds. For the next five years, I worked out at the gym every day to maintain my weight and stay fit. This was, as you can imagine, a lot of work. But it was worth it.

It sounded like something I could incorporate into my lifestyle, so I tried it for a week. In just that one week, I lost six poundsand I was sold. Its been my way of eating ever since. For me, its less a so-called diet and more a lifestyle. I also started intermittent fasting in January 2018. Generally, my eating window is about six to eight hours (so I often skip breakfast).

I eat keto-friendly foods about 90 percent of the time. The other 10 percent of the time, I eat outside of keto rules so that I can enjoy special occasions and different cuisines around the world as I travel with my family.

Over the last two years, Ive committed to sharing my weight-loss journey and the tips I've learned with friends and followers. Its my personal mission to transform as many lives as I can by sharing my story, as well as simple recipes and alternatives to traditional high-carb, less-healthy foods on my Instagram. I enjoy experimenting with baking low-carb, sugar-free desserts like cupcakes, cookies, bread, cinnamon rolls, danishes, brownies, ice cream, and more. Im also big on keto-friendly drinks like shakes, smoothies, teas, and coffee drinks.

Some examples (trust me, you can do these, too!): I replaced my go-to pasta with zoodles, swapped rice for cauliflower rice, and ditched my go-to desserts for homemade keto versions. I also swapped soda for sparkling water and replaced high-sugar drinks with homemade, sugar-free versions that were keto-friendly.

Breakfast: A cup of coffee with a splash of heavy cream.

Lunch: Chicken or beef with veggies (plus butter and salt), salad, and healthy fats (like dressings, sauces, avocado, grilled cheese, or spicy mayo).

Dinner: Chicken, steak, or salmon and veggies.

I've now lost about 135 pounds. As someone who's had ups and downs with her weight, my biggest advice is to remember that weight loss is a journey, and its okay to go at your own pace. Having lost weight *too* fast the first time, Id advise anyone to make a healthy plan to lose weight over a realistic time period. Find a lifestyle you can stick with long-term. For me, that was keto, but its important to find something that works for you and your body.

See the original post:
'I Do Keto, Intermittent Fasting, And Tae Bo WorkoutsAnd I've Lost 135 Pounds' - Women's Health

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I was talking to my Mom today and she mentioned that its already February, Its crazy how quickly time passes by.

As I thought about January, I was reflecting on the things I did or said I would do. With the energy and buzz of the New Year having passed, some of us may also be thinking about the resolutions weve set (or maybe were trying to forget we set any at all).

Ive definitely set resolutions in the past and found myself not following through with them, soI looked into it. It turns out that 35% of those that set resolutions break them by the end of January.And only 23% of them actually see their goals to completion.So, dont beat yourself up if youre disappointed in yourself, its normal behaviour. It also doesnt mean you should quit, its only February, so this can be an opportunity to re-align, set new goals, and keep going.

But motivation is a tricky topic. How do you keep yourself going when the honeymoon phase of goal setting fades away? On a coaching call recently, an interesting question was raised by a coachee aboutdrive, Where does it come from? Is it a byproduct of working towards a purpose? Or is it something you have?

Lets start with this: if you work towards a goal that isnt important to you, motivation wont work. It will start to feel heavy and difficult over time. You need to clearly understand and define your purpose before you start on the journey of achieving it. While your goal has to matter to you, having a purpose may not be enough to make you work towards it every day (otherwise 77% of people wouldnt quit their resolutions).

So how do we stay committed?

This is where the process of goal setting becomes important. While the goal has to matter, its the process of getting to the goal that determines your success. It can lead to incremental changes in your behaviour which makes your goals a reality. Since many of us have weight loss goals, lets use the goal of losing 20 pounds by June, as an example. What do you have to do to get there?

Here are some tools Ive used that may be helpful to you:

1. Track your habits

First, ask yourself, what changes do I need to make in my daily routine in order to actually lose weight? Think about the groceries you need to buy, or how far away the gym is from your home. If the weather is cold, think about what you can do daily to make sure this is not an obstacle. You can throw your gym bag in the car so you can go there after work, or pack a snack to give you energy so you dont have to buy fast food. You can also tell your coworkers you need to leave at 5 so they can also be mindful of your time. Schedule gym in your calendar once its set, youre less likely to avoid it.

Its helpful to look at how you can optimize your life in order to achieve your goal. When we set goals, we often dont complete a holistic look at our lives to assess feasibility. How can you lose weight, if you eat the same thing, go to bed late, and work late? It doesnt work.

When you realize what it is you have to do everyday in order to achieve your goal, write it down. Use an app (there are many of them) to track your habits. As my coach tells me, if you miss a day, its okay, if you miss 2, its a habit. As you track your progress, it will make sense very quickly why you didnt achieve your goal.

2. Be consistent: show up when you dont want to

There are days when youre not going to want to go to the gym. Obviously. These are the hard days.

As a friend of mine told me: Your ability to go from good to great depends on your ability to overcome inertia.

Being consistent is more important than being intense at the gym because you start to cultivate the mindset of showing up. This is why the first step of habit tracking is so important. It will help you see results as you continue to show up. Then a week or two later, you notice youre a pound lighter. CELEBRATE THAT! When youre not motivated to go to the gym anymore, dont focus on the 20 pounds you want to lose since thats far away, but focus on how far youve come. Losing a pound is better than eating chips at home, so use that reward as motivation to keep you going. Be proud of yourself that emotion alone will remind you its important to keep showing up.

And when youre really stuck, focus on the emotion you want to feel when you actually accomplish your goal (losing 20 pounds). Youll be proud, accomplished, healthier, faster, etc; focus on those emotions to drive your habits.

3. Believe in yourself

There are endless stories of people that have undergone transformation. They werent born with a unique willpower that you dont have: Superman isnt real. Even The Rock was scrawny when he was younger. Oprah wasnt taken seriously when she first started out. It was also thought that no one could run a 4 minute mile, until Roger Bannister did it. These people just tried everyday and believed they could. It doesnt matter whether or not you actually hit your goal, if you dont believe you can, your thoughts wont allow you to get there.

So how can we control our thoughts?

There are many tools, like journaling, gratitude and meditation that you can use. One of the biggest methods that Ive noticed many of us struggle with, is positive self-talk.

Believing in yourself often equates to being kind to yourself. It means forgiving yourself so you could do better next time.

Tell yourself: Its okay if you mess up or if you skipped a day at the gym. Its okay if you have a donut or two today. Its okay that I just watched Netflix. Positive reinforcementis a proven wayto keep yourself motivated. It helps you be a little less tough on yourself.

Remember that it takes, on average, 18 days to 254 days to create a new habit. And its not an all or nothing process. If you mess up once, it doesnt mean you failed; get back up because thats part of the process of creating habits. Check outJames Clears articleon the topic.

Motivation is the product of working hard every day. When you show up to work, you become good at what you do after a while. When a basketball player practices everyday, they can have a shot at being in the NBA. When you cook everyday, you start tweaking recipes and creating healthier meals. But if you dont put in the work, not only do you not get to the results, but you start believing that you cant achieve your goal and so you lose motivation.

To answer my coachees question: having drive is not something you wake up and have; its something you do everyday.

Read the original post:
How to Make Motivation Stick - Thrive Global

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Algebra, Tinder matches, the New York subway system. These are things that can be confusing. But muscles? Can they get confused? That's the gist of the trendy workout term "muscle confusion."

Confused by muscle confusion? It's important to look beyond the buzzword.

Credit: FatCamera/E+/GettyImages

But it's not a term you'll find in an exercise science textbook. "Muscle confusion is a fitness buzzword for a workout routine that is supposedly better than all other workout routines... but no one really knows what it means," says Kristian Flores, CSCS.

That's why we put together this muscle confusion cheat sheet. Scroll down to learn where this term came from, how it applies to workouts and if it's actually legit.

Popularized by boutique fitness culture and P90X trainer Tony Horton, there's not one widely accepted definition of muscle confusion. But generally, it refers to the premise that constantly switching up your workouts and as a result, "confusing" your muscles is the fast way to gains.

Think: going to yoga on Monday, run club on Tuesday, Barry's Bootcamp on Thursday and CrossFit on Saturday, then switching up that order every week.

"The hypothesis says that by constantly varying the stimulus of your training, your muscles never get acclimated, and you continuously make progress," Flores says. Because doing the exact same workout over and over and over again can lead to halted progress, it makes sense that this type of training has gained traction.

While muscle confusion sounds like a pretty legit way to dodge plateau, you'd be hard pressed to find a certified trainer or fitness coach who'd sign off on this being the best approach to meeting any fitness goal (unless your goal is to try every workout class in your city).

For starters, "your muscles can't get confused, they don't have a brain," says Carol Ferkovic Mack, CSCS, owner of CLE Sports PT & Performance in Cleveland, Ohio, who says the phrase itself is confusing. "Because your muscles can't actually get confused, there's no objective way to measure exactly how confused they are."

Second, "muscle confusion" is in complete contrast with the long-established Specific Adaptations to Imposed Demands (SAID) principle. Basically, "the body makes training gains based on what it does over and over again," Mack says. That means consistently working toward one fitness goal (for example, building strength, improving mobility or increasing cardiovascular fitness) is the faster way to reach it, she says.

Let's say, for instance, you want to run a marathon, you shouldn't train for it by going to spin class every other day. The best way to prepare yourself is by running. Or if you wanted to get better at push-ups, you would have to do a certain amount of them each week and not, say, squats.

"There may be some carryover between activities," says Flores, but you'd benefit from being a little less random in your approach.

Despite what this fitness buzzword implies, muscles respond very predictably to exercise. "Your muscles get stronger when you continuously challenge them by varying things like the amount of weight lifted, the intensity of the workout or rest time between moves, or the duration," Mack says.

At first glance, this may sound like muscle confusion, but it's actually an approach to strength training called "progressive overload." Unlike muscle confusion, which usually entails mixing up your workouts at random, progressive overload entails intentionally altering specific factors within a workout weight, intensity, reps, sets, rest time in accordance with a specific exercise program.

The goal of progressive overload, according to Mack, is to challenge (not confuse) your muscles as efficiently as possible in order to avoid plateau.

"Even programs like CrossFit, which preach 'constantly varied movements' as its cornerstone, don't throw random workouts at its participants," Mack says. The movements may be different every workout, but they're thoughtfully chosen to and put into a program that will make an athlete fitter. "The progressive overload is the principal at play here, not muscle confusion."

You might be wondering why "muscle confusion" has maintained traction given that there's another, more effective training principles out there. The answer is that while progressive overload is boring, muscle confusion is comparatively less boring.

In fact, a January 2020 piece published in the New York Times reports on a small December 2019 study published in the journal PLoS One, using it to suggest that because "muscle confusion" is less boring, it may be more effective.

For the study, researchers split 19 men with strength-training backgrounds into two groups, half were put on a 8-week that entailed completing the same exercises in the same order every week. The other half completed the same exercisers as the other groups and lifted approximately the same amount of weight as the other group, but varied the order, completing the movements based on a randomized computer app.

At the end of the study, both groups showed similar strength gains, but the group with exercise variety reported more motivation to workout. Brad Schoenfeld, an associate professor of exercise science at Lehman College in New York and a co-author of the study, concluded, "The differences in motivation scores at the end were substantial [...] From a purely motivational standpoint, variety matters."

The New York Times article uses this to suggest that "muscle confusion" has its benefits especially for the unmotivated.

But here's where it get's tricky: the study is measuring the effects of varying the order of exercises from week to week. Which, according to the most pervasive definition of the made-up fitness term, is not "muscle confusion." But actually, progressive overload.

Generally, "muscle confusion" is about varying the type of workout (strength training, Pilates, yoga, running, etc.) day-to-day and week-to-week. Not about changing the order of different strength-based moves like leg press, squat and deadlift on leg day from week to week (which, again, is what the study participants are doing).

So, can "muscle confusion" lead to increased motivation? If you're somebody who gets easily bored at the gym, and are more likely to exercise if you get to do a completely different workout every time you do, then yes, "muscle confusion" (in this case, workout variety), may be motivating.

As Mack says, "If you a general fitness goal or get bored easily with your workouts, doing a completely different workout every day is perfectly fine to do. But, if you have specific goals for improving strength, fitness, mobility, or losing weight, muscle confusion just not going to be as effective."

What the NYT article is really arguing, and what science and sports and conditioning experts can get behind is that variation within your workouts is beneficial to both gains and motivation.

As Flores says, "Variation for instance variation in the movement order, reps, or weight is necessary to get you closer to the specific fitness goal you're working toward." That's not usually how "muscle confusion" is defined, he says. That's how progressive overload is defined. Whatever nomenclature you attach to it, (intentional) variation is essential to continuous gains.

Honing in on other non-fitness factors can play a role, too. "Sleep quality, nutrition habits, stress and your workout regime can all contribute to weight loss and strength plateaus," says Mack, who recommends anyone who's hit a plateau take a look at lifestyle factors that could be contributing to the stall. But, she says, "If your workout schedule has no consistency or structure, adding that in can help you break through it."

Both she and Flores recommend working with a trainer who will be able to write you a progressive overload program with intention variation based on your specific goal. "In my opinion, just as you shouldn't give yourself a root canal or build your own house, you shouldn't program your own exercise routine. Especially if you actually want to have success," says Flores.

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What Is Muscle Confusion and Can It Help You Lose Weight? - LIVESTRONG.COM

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The Navy SEAL workout is tough, because being a Navy SEAL is a tough business. The workout we are going to discuss here uses your body only as resistance and therefore classifies it as a calisthenics workout. It also relies on endurance more than counting sets and reps. In fact, you won't even need to count reps; the only thing you might want to check is the time.

Here, we will talk about the Navy SEAL fitness test and how you can benefit from getting ready for it, even if you aren't planning on joining the US military. The test requires you to do as many reps as you can in the set time interval and therefore is perfect to build muscles and endurance,as well as torching fat.

See how it compares with this SAS workout

If you prefer something a little less gung ho, there are plenty of ways to lose weight fast and build muscle at the same time. For example, you can do a push-pull workout or even a five-move full body workout. In general, the more muscles you move, the more calories you burn, so if weight loss is your aim, try doing more compound exercises, like deadlifts and squats.

As part of the test, you will need to perform five different exercises within a set amount of time. The requirements are as follows:

What is great about this test that it measures the fitness levels of your whole body. You'll need a strong back and shoulders for the swim, monster pecs and triceps for the pushups, rock hard abs and core for situps, godly lats and biceps for the pullups and swift quads, calves and glutes for the run.

Another good aspect of the test is that it's time limited and bodyweight only: you won't have to count weights and volume here, just do as many reps as you can within the set time. Doesn't get less complicated than that.

Due to the high rep count, working out using this method is not all that dissimilar to doing CrossFit, for example, and builds endurance as well.

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Protein brownies are a great source of protein and carbs, as well as being low on sugar and fats

(Image credit: The Protein Works)

If you want to build muscles and lose fat, you will need to eat right, no question about it.Even if your aim is to lose weight doing this exercise, you will need to get a better understanding of what you eat and most importantly, how much carbs, fats and protein do you consume a day.

If it sounds daunting and a lot of hassle to count macros, it really isn't. There are free apps that literally tells you what's in the food you eat by scanning the barcode of the product, such as MyFitnessPal. Once you know what's in it, you can decide whether you need that last slice of large Dominos pepperoni pizza (you don't).

Either you are trying to lose fat or want to build muscle, eating more protein is beneficial for you. If you fall in the former category, try swapping some bad fats and carbs most of the processed food falls into this category to protein snacks, let them be protein bars or just a small portion of high-carb nuts.

If you are trying to gain muscle mass and are naturally skinny, try adding some high protein mass gainers, like Bulk Powders' Informed Mass or The Protein Works' Total Mass Matrix.

Drinking more water also helps, so fill up your gym water bottle and drink that water!

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Make stretching an integral part of your workouts

(Image credit: Future)

Although this workout uses plenty of cardio elements, you want to get ready even for those. Light jogging and stretching helps priming the muscles and your body for the upcoming exercises.

Stretching and relaxing tense muscles after the workout is also very beneficial. Use a foam roller and/or resistance bands, both of which can relieve muscle tension and

IMPORTANT: if you have any medical condition or experiencing pain of any sort especially back pain please consult a medical professional before you start working out. Some of the below exercises put a lot of stress on your lower back and if you are ever unsure how to perform them, get a PT or a trained athlete to show you the correct form.

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Swimming is good for your whole body. Period.

(Image credit: Getty Images)

Muscles worked: delts, lats, traps, triceps, biceps, abs, hams, glutes (all of them, really)

Time: swim continuously for half an hour

This exercise will most likely be performed separately from the rest of the exercises for practical reasons, but it's all for the better since adding a swim day to your workout calendar will introduce variety to your strength training.

Not only that, but swimming is good for your overall cardivascular health, is a joint-friendly sport and will make your body strong overall as well as more robust. Doing freestyle swimming will work your shoulders and lats and will give you that V-back you always wanted.

Make sure you warm up for your swims with some shoulder exercises, like rolling shoulder circles and arm circles. especially if you haven't swam for a while, you will feel your shoulders quite prominently in the upcoming days after the exercise if you don't warm up. Probably even if you do, but at least with warmup you can avoid injuries.

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Keep your body straight as you bend your elbows and get as close to the ground as you can in the lowest position

(Image credit: Future)

In depth: how to do a push-up

Muscles worked: pecs, triceps, core

Time: do as many as you can in two minutes/do 50 pushups in the least amount of sets possible

Starting position is arms extended and shoulder-width apart whilst you are facing the floor. Make sure your palms are directly under your shoulders on the floor. Core and glutes engaged, back straight.

At the lowest position, your nose should almost touch the floor and again, your body should be straight.

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Keep your back straight and pull with your abs

(Image credit: Future)

In depth: how to do ab crunches

Muscles worked: abs, obliques, core, lats

Time: do as many as you can in two minutes/ do 75 in the least amount of sets possible.

Don't try to do sit ups without leg support, that'll put way too much pressure on your back. You can get anunder door crunch barif you are working out at home or asit up bench(or a multi-functionalweights bench).

Also and I can't tress this enough don't have your hands behind your neck or head. Most people try to cheat doing sit ups by pulling their head with their arms. The only thing you'll achieve with that is spine injury and neck pain.

Keep you hands either on the side of your head or crossed in front of your chest. The former is better if your abs are not that strong just yet and you want a bit of momentum before your engage your core.

Either way, engage your core all the way through the movement and keep your back straight. By engaging your core and not using your hands/arms to help, you can avoid potential back injuries.

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Shoulders should be in-line with wrist at the highest position

(Image credit: Future)

In depth: best back exercises

Muscles worked: lats, traps, biceps

Sets/Reps: do as many as you can in one go

If you are exercising at home and unfamiliar with pullups, get one a door pull up bar and start doing pullups your legs resting on a chair. Please,please, make sure the bar is fitted properly and that it can support your bodyweight before you start hanging off it.

If you are frequenting the gym, you can use a pull up assist machine first. Same thing as doing a regular pull up, but you do it kneeling on a weighted pad.

Bodyweight pull ups are the next step up from supported leg pullups. If you really want concentrate on your lats, use a wide overhand grip. Chin ups use your arms muscles more (they are excellent nevertheless).

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Not many exercises will work your lower body as well as running

(Image credit: Saucony)

In depth: why you should try running

Muscles worked: quads, hams, glutes, calves

Time: run for half an hour

Put one feet in front of the other in a quick succession.

Jokes aside, to pass the test, you will need to achieve a 5 min/km pace, which is not a break neck speed but still sort-of brisk, so concentrate on landing softly and if you are indeed going for a half an hour run, do the first couple of kilometres in a less demanding .

Also, keep your chest open and shoulders wide as you run. Keeping your upper body straight means you won't compress your lungs (by slumping), which then can turn around more oxygen, which in turn can keep your muscles from tiring

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This Navy SEAL workout puts your strength and endurance to the test - T3

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A new dangerous trend taking over TikTok is now making headlines as parents across the globe warn of the severe harm it can cause.

The skull breaker challenge originated in Spain when two students began to film themselves executing the seemingly harmless move with an unsuspecting third participant. The trend captures three individuals standing in a row before jumping straight up. While the middle person is in the air, the two on the sides kick inwards to knock them off of their feet and onto their head.

However, its dangers quickly became evident as the middle participant continued to become the victim of injuries to the head, neck and wrist. At least two children in the United States have been hospitalized after attempting the challenge.

One viral video out of Colombia, in particular, demonstrated how a person can sustain an injury from the stunt dubbed Rompecrneos in Spanish, meaning skull cracker when the student fell onto the back of his head on the ground outside of his school. Although the video has since been removed from social media, the video is archived on Twitter. Administrators of the school where it took place also took to social media to condemn it.

Recently, a video has been made viral on social networks, in which some baccalaureate students of our institution are exposed, making a game where the ... physical integrity of one of the young people would allegedly be put at risk. In the aforementioned video, the badge of the College is clearly distinguished, whose symbol represents the institutions, one of the schools tweets, translated in English, reads.

Despite the injuries that some international outlets reported, the school did not address any serious harm caused by the stunt, other than the alarm that the events occurred may cause. Still, the statement goes on to say, the parties involved (the students with their respective representatives) were summoned to the Directorate of the College to initiate the corresponding procedures, attached to the relevant legal provisions.

The Feb. 4 statement didnt prevent the trend from spreading, as it became popular in India, the United Arab Emirates and the U.S. Now, parents in the U.S. are doing their part to shed light on the severity of the stunt by posting warnings attached to photos of their injured children on Facebook.

I really contemplated posting this, but I feel there needs to be awareness of this malicious cruel viral prank, Arizona mother Valerie Hodson wrote on Facebook about her young son who was tricked in the stunt by two friends. He landed hard flat on his back and head, as he struggled to get up he lost consciousness, he fell forward landing on his face. The school monitor ran to his side, all the while the 2 boys were snickering and laughing as his stiff unconscious body lay on the asphalt. Fast forward at the hospital, he has a head injury, stiches [sic] in his face, severe cuts inside his mouth and 2 front teeth I have to keep on eye on. This apparently is a Tik Tok viral prank being filmed and gaining likes on social media.

Days later, a mom in Alabama posted a similar warning, this time asking for prayers for her son who had to get surgery on his wrist as a result of the TikTok prank.

The safety and well-being of our users is a top priority at TikTok, a TikTok spokesperson tells Yahoo Lifestyle. As we make clear in our Community Guidelines, we do not allow content that encourages, promotes, or glorifies dangerous challenges that might lead to injury, and we remove reported behavior or activity that violates our guidelines. To help keep our platform safe, we have introduced a slate of safety features geared towards enhancing our users experience, including tools for reporting inappropriate content and for managing privacy settings.

Videos of the skull breaker challenge on TikTok have been replaced by skull saver challenges, in which users are reenacting the challenge without the hazardous kick, as well as public service announcements about the dangerous stunt.

According to Nathan Richards, MD, a physician who specializes in internal medicine and pediatrics at The Ohio State University Wexner Medical Center, both outcomes were better than the irreversible damage that can occur. The skull breaker challenge, he tells Yahoo Lifestyle, can even be fatal.

The skull breaker challenge is an emerging prank being propagated on social media that results in forceful trauma to the head and neck area. It can be associated with a variety of serious and even life-threatening injuries including, but not limited to, bruising, hematoma, skull fracture, neck strain, neck fracture, concussion and long term complications of concussion, bleeding in or around the brain, loss of consciousness, paralysis, and death, Richards explains. Although it can seem like a harmless prank to children and adolescents, they should be educated on the potential serious consequences of doing the skull breaker challenge.

Denise Klinkner, MD, a pediatric surgeon at the Mayo Clinic Childrens Center in Rochester, Minnesota adds that the person in the middle of the stunt will likely become injured even if prepared for what it entails. In spite of knowing this is the intent, the falling teen rapidly lands without blocking the fall, leading to at minimum a concussion, she says. If one is able, an outstretched hand to block the fall may lead to a broken wrist or arm.

As for why children and teens continue to take part in these challenges despite knowing the potential danger, Sabrina Sykes, PhD, a psychologist in the Department of Psychiatry and Behavioral Health at The Ohio State University Wexner Medical Center writes that its all about the wow factor.

New online challenges routinely spring up and rapidly spread over social media, particularly among adolescents and young adults, Sykes explained in a blog post about the appeal of online challenges. Social media, in turn, offers instant popularity among peers in the form of likes and followers, providing peer acceptance, buoying the teens self-concept and, therefore, enhancing the draw to participate in these challenges.

She went on to credit the still-developing prefrontal cortex for an adolescents inability to manage their impulses or make responsible decisions, working in tandem with the very real fear of missing out. This means teens are highly motivated to engage in socially rewarding behavior and gravitate toward thrill-seeking, without focusing on potential risks or consequences, she wrote.

Still, parents and adults can intervene in their teens online behavior, according to Sykes, and take part in productive conversations that can improve a childs judgment.

Parents should familiarize themselves with social media platforms and engage their teen in conversations about online challenges, Sykes post reads. Remember that while teens continue to grow and navigate social relationships, through these conversations parents can foster the development of thoughtful and rational thinking skills, while also maintaining connection.

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The 'skull breaker challenge' is trending on TikTok. Why doctors say it could be fatal. - Yahoo Food

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Alan Dodds, 47, from Grangetown, saw his weight creep up until it became a problem that was affecting his health.

Struggling to breathe at times he became increasingly reliant on his inhaler to manage his asthma.

Alan even found himself becoming stuck in the bath on more than one occasion and needed help to get out.

The turning point came on June 6, 2019, when Alan decided to join Slimming World in Grangetown Community Centre, Stannington Grove, along with wife Maureen, 42.

Weighing in at 25st, Alan started out as a size five XL and had a 57in waist.

Since then he has shed an incredible 8st 7lb and is now 16st 3lb. He is now a 36in waist and a XL to two XL in clothing.

Dad-of-four Alan said: You dont realise how poorly you are when you are that overweight.

I didnt realise how quickly the weight had built up until it was a problem.

There were times when I did get stuck in the bath and it was a nightmare to get out.

When I think back, used to eat everything with bread and butter on it.

I wouldnt eat one biscuit, I would eat the packet, but now I am in a mindset where I have control over what I eat without counting calories.

Alans wife Maureen Dodds, was the driving force behind Alan initially going along to Slimming World after initially deciding she wanted to lose around 2st.

Joining the group weighing 13st 6lb and a clothes size 18, the full-time mum from Sunderland has lost an incredible 4st 1lb and is now a healthy 9st 5lb and now wears size 8 clothes.

Alan, who works at Nestle, continued: I feel much healthier and now when people see me I get told I am a happier person.

And I feel like a different person. I am not getting out of breath and now rarely use my inhaler.

Now I dont have to order from a catalogue to get clothes, I can just go to a shop.

I think if more people knew how easy it was then more people would join.

I think there can be a stigma attached to going to Slimming World but it is the opposite when you get there.

I was expecting it to be a group for women and people pointing fingers at you, but it was totally different.

I wouldnt have went if Maureen had not dragged me, but now we go every week and even socialise with the people that go.

I just wish I had joined earlier.

Alan still attends Slimming World in Grangetown on Wednesdays at 7.30pm.

Breakfast: Full English breakfast.

Lunch: Takeaway sandwich.

Dinner: Takeaways like pizza.

Snacks: Biscuits, cheese toastie.

Breakfast: Hi-fi bars, Alpen Light bars.

Dinner: Chicken curry or a baked potato.

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Sunderland dad shed more than 8st after getting stuck in the bath - Sunderland Echo

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