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Nutrition experts reveal how to shed belly weight FAST – Invest Records
How to lose weight quickly 
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A sports nutritionist has broken the fundamentals of fat loss down in a simple yet eye-opening graphic shared on Instagram.
Ryan Pinto, the founder of High Performance Nutrition Australia and the nutrition provider for the South Sydney Rabbitohs rugby league team, posted the viral graphicon his social media page to highlight how simple fat loss is to achieve.
If you know the absolute fundamentals, you can pick and choose behaviours based on your own personal preference, he wrote.
The weight loss industry loves focusing on the extremes like You HAVE to eat six meals a day to spike your metabolism or You HAVE to train fasted for fat loss.
This post by Ben Carpenter was shared by High Performance Nutrition AU to highlight what matters most when it comes to losing body fat
Australian dietitian Susie Burrell (pictured) said if you cant shed fat and are eating properly then you may have insulin resistance
Important: A calorie deficit
Advisable: An easy plan, an active lifestyle, resistance training, nutritious food and adequate sleep
Not important: The best diet, your carb to fat ratio, calorie cycling, what time of the day you eat, what time you train, what you eat after you workout
Pointless: Food avoidance, cheat meals, juice cleanses, weight loss teabags, quick fixes and false promises
Source: Ben Carpenter
Lets make nutrition as simple as possible rather than over complicating it.
The graphic broke fat loss into four categories two of which were deemed important for fat loss and two that were labelled unimportant.
A calorie deficit was deemed a non-negotiable while things like food avoidance, cheat meals, juice cleanses, weight loss teabags and quick fixes were dubbed pointless.
And while many think popular diets, calorie cycling, meal quantity, training times and post-workout meals are critical, these were among those labelled less important.
Highly advisable habits included easy plans, adequate protein, resistance training, an active lifestyle, nutritious food and adequate sleep.
While these may seem simple enough, Australian dietitian Susie Burrell said if these habits are being adopted and fat loss is not achieved, there could be other issues going on.
A calorie deficit was deemed a non-negotiable for fat loss while things like food avoidance, cheat meals, juice cleanses, weight loss teabags and quick fixes were dubbed pointless
For any regular exerciser, the balance of exercise and diet required to support weight loss is generally well understood eat fewer carbs and calories, get enough movement and cardio and add in some weights to change body composition and increase metabolic rate, she wrote on her website.
An interesting scenario arises when it seems that no matter how many workouts you do, nor how few carbs or calories you consume, nothing seems to budge.
The common issue? Imbalanced insulin levels.
Whenever I see a client who is carrying 10-20 extra kilos, despite eating relatively well and exercising regularly, I question whether their insulin levels may be out of whack, she wrote.
And while many think popular diets, calorie cycling, meal quantity, training times and post-workout meals are critical, these were among those labelled less important for fat loss
Fatigue is common as glucose is not being taken to the cells as efficiently as it should be.
Sugar cravings are too common, as insulin and glucose levels fluctuate widely during the day.
Perhaps the most powerful sign that a degree of insulin resistance may be present is in the way that fat is deposited on the body.
Insulin likes to deposit fat around the abdominal area, which is why women (and men) with severe insulin resistance have a large belly, and the reason that a waist measurement greater than 80cm for a female too may be a sign that insulin resistance is present.
Insulin is the hormone that controls both glucose and fat metabolism in the body, and high levels of insulin over time can make weight loss very difficult.
Insulin resistance is clinical and occurs when the hormone responsible for glucose levels is not working as it should.
Over time, numerous factors including a diet high in processed carbohydrates, a relatively inactive lifestyle and often genetics insulin becomes less and less efficient at processing the glucose we consume in carbohydrate based foods such as bread, cereals, fruit and sugars, she explained.
The unfortunate thing when it comes to weight control is that the higher the amount of insulin that you have circulating in the body, the harder it becomes to burn body fat.
This means that if you have insulin resistance, you can be eating an extremely healthy diet, exercising as recommended and actually physically unable to lose weight.
Highly advisable habits included easy plans, adequate protein, resistance training, an active lifestyle, nutritious food and adequate sleep
To treat and/or prevent this issue, Susie recommends a high protein, moderate carbohydrate diet which eliminates as much processed carbohydrate from the diet as possible.
Getting the right mix of movement and high intensity training is a crucial component of managing IR long term, as the right types of exercise can actually teach the muscle to burn carbohydrates efficiently again, she added.
Ideally a mix of plenty of movement via 10 000 or more steps a day, coupled with 4-5, 30-40 minute high intensity cardio training sessions such as running, aerobics classes or even Zumba are ideal.
She said that while weights training is often prescribed, focusing on cardio training and plenty of movement is a better option in this case.
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Nutrition experts reveal how to shed belly weight FAST - Invest Records
HealthWatch: Overeating May Change the Brain – WeAreGreenBay.com
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SEATTLE, Wash. (Ivanhoe Newswire) The Centers for Disease Control estimates a third of American adults are obese, and another third are considered overweight. Now, a new study from the University of Washington may shed some light on why its so hard to lose weight.
Ellen Schur, MD, MS, Associate Professor of Medicine and Clinical Research Director at UW Medicine Diabetes Institute said, The number of people losing weight or stating that they have tried to lose weight over the past year is 50 percent.
Dr. Schur helps patients lose weight. She says weight loss itself causes hormone changes that make food more appealing, so its harder to keep weight off. In another UW lab, researchers from UW Medicine Center for the Neurobiology of Addiction, Pain and Emotion, Mark Rossi and Marcus Basiris study shows that overeating changes brain cells that suppress food intake.
Rossi said, We dont know the exact mechanisms that are contributing to it, but we see that there are profound changes across lots of different cell types.
Basiri stated, So these glutamate neurons, which normally function to suppress feeding, were kind of toning down their firing patterns. As the mice got fatter, neurons got worse at putting the brakes on eating. The team hopes this leads to new ways to treat obesity in people one day.
Now, the research team is working on isolating an even smaller set of cells that are affected by overeating. They havent yet discovered whether the neurons can change back to how they worked before obesity.
Contributors to this news report include: Wendy Chioji, Field Producer; Rusty Reed, Videographer; Cyndy McGrath, Supervising Producer; Roque Correa, Editor.
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BACKGROUND: Obesity is a complex disease involving an excessive amount of body fat. Obesity isnt just a cosmetic concern. It is a medical problem that increases the risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers. There are many reasons why some people have difficulty avoiding obesity. Usually, obesity results from a combination of inherited factors, combined with the environment and personal diet and exercise choices. Most Americans diets are too high in calories, often from fast food and high-calorie beverages. People with obesity might eat more calories before feeling full, feel hungry sooner, or eat more due to stress or anxiety.(Source: https://www.mayoclinic.org/diseases-conditions/obesity/symptoms-causes/syc-20375742)
OVEREATING: Binge eating can happen on a single occasion, or it can become a regular way of eating, leading to problems. Although binge eating in itself does not necessarily constitute a food addiction or eating disorder, binge eating is a symptom of Binge Eating Disorder and the eating disorder Bulimia Nervosa. There are a wide variety of reasons people overeat, including emotional eating, stress eating, overeating from supersize meal portions, sugar addiction, compulsive snacking, comfort and boredom eating, social eating, and relying on fast food. Research suggests that fast food is designed to stimulate overeating, typically by using a combination of sugar, salt and fat, all shown to be addictive.(Source: https://www.verywellmind.com/ten-types-of-overeating-22170)
NEW RESERACH: In the Stuber lab study, with members Mark Rossi and Marcus Basiri, an article published in SceinceNews.org said, The researchers dont know whether these cells would regain their normal behavior if the mice stopped eating high-fat food and shed weight. It would be technically hard to keep monitoring the same cells for the weeks or months it would take for the mice to normalize their body weight, Stuber says. While the results offer a clear example of cells that control feeding behavior in mice, its hard to say whether similar appetite-suppressing nerve cells are at work in people. Brain-imaging experiments have shown that the same brain region, the hypothalamus, is involved when people shift between being hungry and full. Stuber points out that while these cells in mice seem particularly responsive to a high-fat diet, obesity probably affects a much wider population of cells. This is probably happening across the brain, he says. Understanding those complex interactions might ultimately point to better strategies for managing human appetites.(Source: https://www.sciencenews.org/article/high-fat-diet-brain-appetite-mice)
FOR MORE INFORMATION ON THIS REPORT, PLEASE CONTACT:
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If this story or any other Ivanhoe story has impacted your life or prompted you or someone you knowto seek or change treatments, please let us know by contacting Marjorie Bekaert Thomas at mthomas@ivanhoe.com
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HealthWatch: Overeating May Change the Brain - WeAreGreenBay.com
Testosterone therapy prescription linked to increased VTE risk in JAMA study – Specialty Medical Dialogues
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The researchers conducted the study to evaluate whether the clinical prescription of testosterone therapy was associated with short-term risk of venous thromboembolism in men with and without hypogonadism or not. They found that Testosterone therapy is associated with increased risk for venous thromboembolism (VTE) in men. The case-crossover study has been published in JAMA Internal Medicine.
According to the American Heart Association, Venous thromboembolism (VTE) refers to a blood clot that starts in a vein. It is the third leading vascular diagnosis after a heart attack and stroke and includes Deep vein thrombosis andPulmonary embolism .
The researchers used insurance claims databases, researchers identified roughly 40,000 men without cancer whod experienced a VTE. Out of them, nearly 8% were diagnosed with hypogonadism. Each patient served as his own control. The immediate 6 months before the VTE was the case period, and the 6 months before that was the control period.
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A claim for testosterone therapy was more common in the 6 months before VTE, compared with the control period, both for men without hypogonadism (0.8% for case period vs. 0.5% for control period) and for those with (34% vs. 22%).
It was found that the use of testosterone therapy in the 6-month case period was associated with an increased risk of venous thromboembolism among men with and without hypogonadism. The testosterone prescription during the case period was associated with roughly double the risk for VTE. The risk was highest in the first 3 months of starting testosterone.
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The authors concluded that testosterone therapy was associated with an increase in short-term risk for VTE among men with and without hypogonadism, with some evidence that the association was more pronounced among younger men. These findings suggest that caution should be used when prescribing testosterone therapy.
For further reference log on to:
JAMA Intern Med.Published online November 11, 2019. doi:https://doi.org/10.1001/jamainternmed.2019.5135
Read More..New book refutes ‘boys will be boys’ – Futurity: Research News
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A new book traces the origins of the claim that boys will be boysand refutes it.
Thirty years ago, in downtown Mexico City, Matthew Gutmann took a picture of a man holding a baby. Little did he know then that photo would launch a decades-long career studying men and masculinity around the world.
I showed that photo to a bunch of people in the United States, and I kept getting vehement reactions, says Gutmann, a professor of anthropology at Brown University.
People said, This is unreal. This is an aberration. I tried to explain to an art editor at a university press that the photo was candid and not posed, and he says, Thats impossible. Mexican men are machos; they dont carry babies.'
For Gutmann, that moment launched a quest to learn more about men and masculinity in Mexico. He has since studied the state of sexual and reproductive health across Latin America, investigated the concept of masculine loyalty among American veterans who fought in Iraq, and observed changes in workplace gender standards in urban China, where he currently teaches as a visiting professor.
In some ways, the book Are Men Animals? (Basic Books, 2019) is a distillation of all that Gutmann has learned since he took that fateful photo as a graduate student. His book takes the reader on a world tour, examining the women-only subway cars of Mexico City, the barrio of Santo Domingo and the so-called marriage market in Shanghai to demonstrate that theres no single definition of masculinity or manliness.
Ultimately, Gutmann says, he hopes Are Men Animals? emphasizes that men are more than testosterone and Y chromosomesthat theyre made as much by society as by biology.
The great feminist Simone de Beauvoir once wrote about women, Their biology is not their destiny,' Gutmann says. I think we need to say something similar about men. Mens biology is not their destiny, either.
Ahead of the release of Are Men Animals?, Gutmann answered a few questions about the book, his research, and the future of masculinity:
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New book refutes 'boys will be boys' - Futurity: Research News
Value and Size Of Testosterone Replacement Therapy Market From 2019 To 2024: Detailed Research Report – The Denton Chronicle
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Testosterone Replacement Therapy Market to 2024: Deep Analysis
The report offers a complete research study of the globalTestosterone Replacement Therapy Marketthat includes accurate forecasts and analysis at global, regional, and country levels. It provides a comprehensive view of the global Testosterone Replacement Therapy market and detailed value chain analysis to help players to closely understand important changes in business activities observed across the industry. It also offers a deep segmental analysis of the global Testosterone Replacement Therapy market where key product and application segments are shed light upon. Readers are provided with actual market figures related to the size of the global Testosterone Replacement Therapy market in terms of value and volume for the forecast period 2019-2024.
The following Companies as theKey playersin the Global Testosterone Replacement Therapy Market Research Report are AbbVie, Endo International, Eli lilly, Pfizer, Actavis (Allergan), Bayer, Novartis, Teva, Mylan, Upsher-Smith, Ferring Pharmaceuticals, Kyowa Kirin, Acerus Pharmaceuticals.
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On the basis of product, this report displays the production, revenue, price, market share and growth rate of each type, primarily split intoGels, Injections, Patches.
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Regional Market Analysis:It could be divided into two different sections: one for regional production analysis and the other for regional consumption analysis. Here, the analysts share gross margin, price, revenue, production, CAGR, and other factors that indicate the growth of all regional markets studied in the report.
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Read More..Testosterone Replacement Therapy Market 2019| Recent Trends, In-depth Analysis, Market Size Research Report Forecast up to 2026 | Research Industry US…
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Global Testosterone Replacement Therapy market report is the first of its kind research report that covers the overview, market dynamics, competitive analysis, and leading players numerous strategies to sustain in the global market. This report covers five top regions of the world and countries within, which shows the status of regional development, consisting of volume, size, market value, and price data.
The report takes a dashboard view of an entire Testosterone Replacement Therapy market by comprehensively analyzing market circumstance and situation and the various activities of leading players in the market such as mergers, partnerships, and acquisitions. This unique report explains the present industry situations that give the crystal-clear picture of the global Testosterone Replacement Therapy market to the clients.
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Market Segmentation
Key players considered in the report include
AbbVieEndo InternationalEli lillyPfizerActavis (Allergan)BayerNovartisTevaMylanUpsher-SmithFerring PharmaceuticalsKyowa KirinAcerus Pharmaceuticals
On the basis of types, the global Testosterone Replacement Therapy market is primarily split into
GelsInjectionsPatchesOther
Based on application, the global Testosterone Replacement Therapy market is primarily split into
HospitalsClinicsOthers
Some of the significant factors such as marketing strategy, factor analysis, cost analysis, industrial chain, distributors and sourcing strategy are included in this report which makes it an exclusive one. The report on the global Testosterone Replacement Therapy market report is compiled by industry experts and properly examined which will highlight the key information required by the clients.
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Based on geography, the global Testosterone Replacement Therapy market is divided into North America, Europe, Asia-Pacific, South America, and The Middle East & Africa. North America is further divided in the U.S., Canada, and Mexico, whereas Europe consists of the UK, Germany, France, Italy, and Rest of Europe. India, China, Japan, South Korea, and Rest of Asia-Pacific are the categorization of the Asia-Pacific region. The South America region includes Brazil, Argentina, and the Rest of South America, while The Middle East & Africa is categorized into GCC Countries, Egypt, South Africa, and the Rest of the Middle East & Africa.
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Testosterone Replacement Therapy Industry: Time to Invest in emerging Markets | Endo International, Pfizer, Novartis – News Description
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AMA recently published a detailed study of over 180+ pages in its repository on Testosterone Replacement Therapy market covering interesting aspects of market with supporting development scenario till 2025. The study provides market size break-up by revenue and volume* for emerging countries and important business segments along with commentary on trending factors, growth drivers. Profiled players in study from the coverage used under bottom-up approach are AbbVie Inc. (United States), Endo International (Ireland), Eli Lilly and Company (United States), Pfizer (United States), Bayer (Germany), Actavis (Allergan) (United States), Novartis (Switzerland), Teva (Israel), Ferring Pharmaceuticals (Switzerland), Kyowa Kirin (Japan), Mylan (United States)
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Testosterone is responsible for the development of male sexual characteristics and this hormone formed by the testicles. Insufficient production of testosterone causes erectile dysfunction. Testosterone Replacement Therapy (TRT) is generally termed as hormone therapy for men, designed to counteract the effects of reduced activity in the gonads or hypogonadism. Hypogonadism in men is clinical syndrome, which results in the failure of the testes to produce physiological levels of testosterone. Erectile dysfunction arises due to reduce testosterone production to overcome this testosterone replacement therapy is used to improve the problem.
Market Segmentationby Type (Creams or Gels, Patches, Injections, Buccal Adhesives, Implants, Oral), Application (Hospitals, Clinics)
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Whats Trending in Market: Increasing awareness about testosterone substitute therapy
Growth Drivers: Increasing prevalence of hypogonadism in adult men
The need for having an offspring amongst men
Restraints: High possibility of side effects related to testosterone replacement therapy
View Detailed Table of Content @ https://www.advancemarketanalytics.com/reports/46424-global-testosterone-replacement-therapy-market
Country level Break-up includes:North America (United States, Canada and Mexico)Europe (Germany, France, United Kingdom, Spain, Italy, Netherlands, Switzerland, Nordic, Others)Asia-Pacific (Japan, China, Australia, India, Taiwan, South Korea, Middle East & Africa, Others)
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Chapter Five and Seven: Global Testosterone Replacement Therapy, by Market Segmentation and Region (value, volume**) (2013-2024) USD2400
Global Testosterone Replacement Therapy
By Type (Creams or Gels, Patches, Injections, Buccal Adhesives, Implants, Oral)
By Application (Hospitals, Clinics)
Global Testosterone Replacement Therapy Region
North America (United States, Canada and Mexico)
Europe (Germany, France, United Kingdom, Spain, Italy, Netherlands, Switzerland, Nordic, Others)
Asia-Pacific (Japan, China, Australia, India, Taiwan, South Korea, Middle East & Africa, Others)
Chapter Six: Global Testosterone Replacement Therapy Manufacturers/Players Analysis USD1200
Competitive Landscape (Direct & Indirect Competitors), Market Share Analysis, Peer Group Analysis (2018), BCG Matrix, Company Profile, Downstream Buyers & Upstream Suppliers
..
Chapter Nine: Methodology/Research Approach, Data Source, Disclaimer
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Nike will look into runner Mary Cain’s allegations of abuse – The Associated Press
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Nike will look into runner Mary Cains allegations of abuse while she was part of Alberto Salazars training group. The runner says it reached the point where she started having suicidal thoughts and cutting herself.
Cain joined the disbanded Nike Oregon Project run by Salazar in 2013, soon after competing in the 1,500-meter final at track and fields world championships when she was 17.
Now 23, Cain told The New York Times in a video essay that she joined Nike because she wanted to be the best female athlete ever.
Instead, I was emotionally and physically abused by a system designed by Alberto and endorsed by Nike, she said.
Nike said in a statement these are deeply troubling allegations which have not been raised by Mary or her parents before. Mary was seeking to rejoin the Oregon Project and Albertos team as recently as April of this year and had not raised these concerns as part of that process.
The sportswear giant added it will take the allegations extremely seriously and will launch an immediate investigation to hear from former Oregon Project athletes.
Cain alleged that under Salazars direction she was told to lose weight and he created an arbitrary number of 114 pounds.
He would usually weigh me in front of my teammates and publicly shame me if I wasnt hitting weight, she said.
In 2015, Cain said after a race she told Salazar and the teams sports psychologist she was cutting herself and they pretty much told me they wanted to go to bed. I think for me that was my kick in the head, where I was like, This is a sick system.
Salazar was banned from the sport for four years by the U.S. Anti-Doping Agency for experiments with supplements and testosterone that were bankrolled and supported by Nike, along with possessing and trafficking testosterone. Nike shut down Salazars elite program. In addition, Nike said last month that longtime CEO Mark Parker would leave early next year.
Cain said that young girls bodies are being ruined by an emotionally and physically abusive system. Thats what needs to change.
In trying to cut weight, Cain said she didnt have her period for three years and broke five different bones. Cain also said Salazar wanted to give her birth control pills and diuretics to lose weight, the latter of which isnt allowed in track and field.
I ran terrible during this time, she added in the video. It reached a point where I was on the starting line, and Id lost the race before I started because in my head all I was thinking of was not the time I was trying to hit but the number on the scale I saw earlier that day.
Cain drew overwhelming support from the running community. Shalane Flanagan reached out to her on Twitter, posting: I had no idea it was this bad. Im so sorry (Mary) that I never reached out to you when I saw you struggling. I made excuses to myself as to why I should mind my own business. We let you down. I will never turn my head again.
Cain responded to Flanagan by posting: I cant express how much this meant to me. It was scary to feel so forgotten by a community I devoted my life to. But together we can change things. As athletes, its easy to hand our agency to others, but new coaches can change the system.
At the end of her seven-minute video, Cain said: I genuinely do have hope for the sport and I plan to be running for many years to come. Part of the reasons why Im doing this now is I want to end this chapter and I want to start a new one.
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Nike will look into runner Mary Cain's allegations of abuse - The Associated Press
Sex file: Hard to have sex when you dont feel sexy – Irish Examiner
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My husband has put on a lot of weight. I still fancy him, but hes become much less keen on sex. Were in our fifties and he says that its just age thats slowed his libido down. He must feel less sexy, but Im fed up that he wont make any effort to save our sex life.
Although your husband blames his age for his lack of libido, his weight is more likely to be responsible. The issue may be metabolic obesity has a negative impact on testosterone levels but stigma and low self-esteem are equally likely to cause sexual difficulties. Body image is a subjective psychological phenomenon, in that people who are a perfectly normal weight can convince themselves that they are fat, but people who are obese experience much higher levels of body dissatisfaction. It is hard to have sex when you dont feel sexy.
Despite the fact that it clearly does not work, blame and shame are routinely used to try to motivate obese individuals to lose weight.
The discrimination obese people endure is so profound that in her 2015 study Angelina R Sutin found that it was associated with an increased mortality risk of nearly 60%. She concluded that the stigma associated with being overweight or obese shortens life to such an extent that it may be more harmful than actually being overweight or obese.
There is such an intense focus on the health implications of obesity that the psychological, sexual and relational consequences are often forgotten, but many obese people experience some form of sexual dysfunction. Dealing with a triple whammy of obesity, sexual dysfunction and low self-esteem is not easy and although it feels as if your husband is rejecting you, he is actually protecting himself. After all, if he doesnt try to have sex, he avoids the possibility of sexual failure. It is not a sustainable strategy, but nagging him wont help. People dont actively choose to be obese.
It is worth reminding your husband that everyones metabolism slows by 5% each decade, so we all burn about 200 fewer calories a day at age 45 than we did at age 25. Most people also eat about 200 calories more food energy a day than they did 10 years ago, so anyone who doesnt actively fight the flab can put on significant weight.
Because it is much easier to get a fat person fit than it is to get a fat person thin, encouraging your husband to be more active and helping him to make healthier food and drink choices will have a more immediate impact than a diet. Gentle exercise will also boost his serotonin levels and that will help him to feel happier and more positive.
Getting your sex life back on track is important, but he may need help, so he needs to book an appointment with his doctor. His GP will check his heart and his testosterone levels. If they are fine he could get a prescription for Viagra, Cialis or Levitra. The drugs have different active ingredients, but the main difference between them is how long they work for.
Viagra and Levitra give the possibility of an erection for four hours, whereas with Cialis it is 36. Viagra and Cialis have not, to my knowledge, been tested on obese men, but an independent pilot study by Antonio Aversa, which was published in the International Journal of Impotence Research in 2012, evaluated the effects of Levitra on sexual distress in men with obesity. The study found that Levitra improved sexual function and had a positive impact on the participants sexual relationships, so it is probably worth a try.
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Weight loss: How and why weight lifting is important – TheHealthSite
Lose Weight Safely Comments Off on Weight loss: How and why weight lifting is important – TheHealthSite
If your ultimate goal is weight loss, which is for almost everyone, its imperative for you to understand why weight lifting should be a part of your regime. The reason is cardio and restricting calorie count can get you instant results but forget for how long it will stay. Also, cutting back on calories might not result in healthy functioning of the body. There are number of myths around the concept of weightlifting. Before you start to think of it, here are few myths we need to bust.
Many people are of the opinion that weightlifting can make them BIG. Thats a general line of thought that it builds muscles and body structure like that of a body builder with muscles bulging out. Thats not true; it only happens when with weightlifting your calorie intake is high. Thats when weightlifting converts fat into muscles making you look big. If you are looking at it for weight loss and have balanced intake, getting big is nowhere in picture.
Second myth is about the weight one can lift. Yes, its true, you can actually lift more than your own body weight. You might have to take help of a supporter, but you can do it. Your body might be sore for first couple of days and nothing else. Drink lots of water, stretch more and take proper nutrition to recover from sore body.
Heres how you can use this exercise and work towards your weight loss goal. Also, remember that you may weight more but have better body because of toned muscles. You need to keep this in mind while weightlifting to lose weight.
Lift heavy weights: You cant achieve your goal if you lift light weights. You may start with lighter ones but dont stop at it, keep increasing the weight. It will increase your strength and muscle mass. And we all know that increased muscle mass is directly proportional to increased metabolism. This will burn more calories than you consume making you lose weight. So, lifting heavier weight is the key.
Circuit training with weights: This makes you work on your problem areas or overall body, as required. You might feel you have to lose fat around the belly or thighs and so you can choose to work on upper and lower body, respectively. Lunges, push-ups, squats, combine these with weights, again pick heavier weights. Circuit training also makes you do different exercises making the session interesting. Combine five to six exercises in one set, move quickly from one to another but do take a minutes rest after each exercise.
Keep it short but fast: You dont have to invest more than 45 minutes in weight training. In fact, if weight loss is your goal, you can reduce it to 20 minutes. But, make the best of those 20 minutes. The idea is to do your maximum in that duration with lesser rest breaks keeping the heart rate elevated.
Dont push beyond a point: The idea is to give your body some time to recover. You cant push to give your quick results. Weight lifting, for beginners, can be tasking with sore body and muscles. Give you body some time to use its energy to recover. If you are unable to complete the last because you lifted heavier, its FINE!
Published : November 12, 2019 6:36 pm
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Weight loss: How and why weight lifting is important - TheHealthSite