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You Can Do This 20-Minute HIIT Workout Anywhere and Burn Major Calories – POPSUGAR
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Comments Off on You Can Do This 20-Minute HIIT Workout Anywhere and Burn Major Calories – POPSUGAR
If you're looking for a way to stay fit, but you're short on time and space, high-intensity interval training may be just what you need to get started. HIIT combines intense bursts of exercise with rest periods, allowing you to work out for shorter bouts, while still burning a huge amount of calories. It's touted as one of the most effective workouts for weight loss. And you don't need a ton of space or expensive equipment to do it.
To start, try this 20-minute HIIT workout, designed by Lyuda Bouzinova, an ACE-certified personal trainer, fitness nutrition specialist, and cofounder of Mission Lean. "If you keep the intensity high throughout the workout, you'll also get your body into a state of EPOC (excess post-exercise oxygen consumption), also known as the afterburn effect," she told POPSUGAR. "That means you've revved up your metabolism and you'll be burning calories long after the workout is over." Keep reading for the details.
Directions: Do the workout on an empty stomach, if you can this will keep you light on your feet, and because you're not exercising for an extended period of time, the energy already stored in your muscles will be sufficient. You'll do a short warmup, followed by three sets of high-intensity moves that work the whole body. Do each of the exercises in the set back-to-back, with no rests in between, then take a short, two-minute break between sets. "These short breaks will ensure that your heart rate stays elevated and you are burning extra calories during your workout," Lyuda said.
Exercises:
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You Can Do This 20-Minute HIIT Workout Anywhere and Burn Major Calories - POPSUGAR
I Crash Dieted a Few Weeks Before My Wedding, and I’ve Never Felt Such Regret – POPSUGAR Health and Fitness Australia
How to lose weight safely Comments Off on I Crash Dieted a Few Weeks Before My Wedding, and I’ve Never Felt Such Regret – POPSUGAR Health and Fitness Australia
About six months before our wedding, my now husband and I made a pact to help each other get in better shape before the big day. The idea was to change our habits, rather than go on a strict diet. We started cooking instead of eating out, consciously cut back on carbs and sugar, and traded our usual happy hour dates for fitness classes. Every once in a while, we'd indulge in a plate of cheese fries or biscuits and gravy, but for the most part, we stuck to this regimen. We were in it together.
It was going well up until about a month before the wedding. As a freelancer, sometimes my work is slow, and other times it all floods in at once. I was swamped with projects and last-minute wedding planning, and I didn't have a lot of time to cook or work out. Then one day, my soon-to-be-husband walked in the door with an astonished smile radiating across his face and told me he had lost nearly 20 pounds. While I was happy his hard work had paid off, I couldn't shake the feeling of disappointment that I had not met my goal weight. I was so caught up in looking my best for my wedding day that I quietly decided I would reach my goal weight in the quickest (and most unhealthy) way possible: by crash dieting.
I'm no stranger to the crash diet. It's an unhealthy relic from my college years I've fortunately outgrown. My life now is about balance and moderation. Blame it on the nerves, stress, or perhaps caring a little too much about what other people think, but I did the thing I swore I wouldn't do. I slashed my daily calorie count to a fraction of what it should be.
Did I successfully lose weight? Yes. No news there. Also yes, I gained most of it back within a week on my honeymoon, along with a few temporary stomach aches. I also had to scramble a few days before my wedding to find a tailor as my dress no longer fit in the chest area.
But the worst part of the diet was how it contributed to my anxiety. In the month leading up to my wedding, I was a ball of stress. I was planning the ceremony from 3,000 miles away, and there were a million little details that still needed to be taken care of. My brain was scrambling a mile a minute trying to anticipate the next fire. I thought going on a diet would give me something else to focus on, but it only made things worse. I was waking up in the middle of the night with hunger pains and developed dark circles under my eyes. And because we were both working like mad and didn't see each other much at mealtimes, my partner had no idea I had taken such extreme measures. I was keeping it from the man I was about to marry, because I knew he would try to convince me not to do this to myself.
My wedding day ended up being the most magical, exhilarating, beautiful day of my life. As my husband and I were dancing for the first time as a married couple, I remember thinking that all the stress, planning, and hysteria was worth it for this moment. He was looking at me with such adoration, not because I tortured myself for three weeks to lose an additional few pounds, but because he loves the person I am.
Looking back, there's almost nothing I would change about that day. There were decorations that never went up, itineraries that never went out, and people I wish I would've spent more time with, but it was perfect. My only regret is the unnecessary pressure I placed on myself to be the thinnest and prettiest I had ever been. Crash dieting only contributed to my stress and anxiety, and for what? A few pounds that would only come back the moment I ate again? Thus my advice to any bride-to-be is, if you want to get in shape for your wedding, do it gradually, and do it the right way. Don't get caught up in a number on the scale. You're going to be so awash with joy, there's no chance you won't be the most beautiful you've ever been on the day you say, "I do."
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I Crash Dieted a Few Weeks Before My Wedding, and I've Never Felt Such Regret - POPSUGAR Health and Fitness Australia
Greggs creates first ‘diet’ doughnut – by adding a hole to the centre – Yahoo Sports
Diet Comments Off on Greggs creates first ‘diet’ doughnut – by adding a hole to the centre – Yahoo Sports
Doughnuts are usually off the menu if youre on ahealthyeating regime - but Greggs are now offering customers a diet version of the sugary treat.
The bakery chain is selling a glazed ring doughnut in addition to its classic jam doughnut.
While the former contains approximately 191 calories, the latter has 245 calories, according to theirwebsite.
It appears the introduction of a hole - and lack of filling - has culled more than 50caloriesfrom the sweet favourite.
The bakery chain's classic jam doughnut contains more than 50 calories more [Image: Getty]
READ MORE: Vegan sausage rolls help turbo boost Greggs' sales
Greggs is encouraging customers to make the simple swap as part of its new healthier doughnut diet initiative.
According toThe Sunday Times, it plans to tweak its displays so that jam doughnuts are surrounded by ring doughnuts, guiding the public to order the lower-calorie product.
Speaking at a recent childhood obesity conference in London, Roger Whiteside, Greggss chief executive said that ring doughnuts take some of the calories out.
As well as a greater calorie content, jam doughnuts also contain 10g of fat, compared to 6.4g found in ring doughnuts.
READ MORE: Cushion or pasty? Greggs trolls Next for selling 'steak bake' cushions
However, because of its greater surface area thanks to the hole, ring doughnuts have 13g ofsugar which is 22 per cent of their weight - compared to 12g in the jam-packed alternatives.
Greggs new campaign is in response to the governments childhood obesity strategy, which is forcingfoodcompanies to reduce sugar levels in their products.
Speaking about the challenges the chain faced at the same conference, Whiteside added: People like big cakes, not little cakes . . . we know that we shouldnt be encouraging people to eat large cakes . . . but the problem is you have to go with demand.
Wendy Baker, a Greggs spokeswoman, told the paper that they were serious about customer health.
She added: A wider choice of ring doughnuts has been introduced which range from 190 to 260 calories, compared to traditional fondant doughnuts which range from 225 to 340 calories.
Greggs has also reduced sugar by 20 per cent across its sweet range.
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Greggs creates first 'diet' doughnut - by adding a hole to the centre - Yahoo Sports
Healthy diet for brain: THESE foods will boost your brain health – PINKVILLA
Diet Comments Off on Healthy diet for brain: THESE foods will boost your brain health – PINKVILLA
The foods we eat have a big impact on our overall health including the structure and health of our brain. Eating a brain-boosting diet can ensure smooth short- and long-term brain function.
Our brain controls every single function of our body. As the control center of the body, the brain is in charge of keeping the heart beating and lungs breathing and allowing us to move, feel and think. A healthy brain translates to a smooth functioning of other organs as well! That's why it's a wise idea to keep your brain in peak working condition. The brain is an energy-intensive organ which uses around 20 percent of the body's calories. This means the brain needs plenty of good fuel to maintain concentration throughout the day.
There are also certain nutrients that keep the brain healthy. Omega-3 fatty acids, for example, help build and repair brain cells and antioxidants reduce cellular stress and inflammation, which are linked to brain ageing and neurodegenerative disorders, such as Alzheimer's disease. Therefore, the foods we eat play a significant role in keeping the brain healthy and improving specific mental tasks, such as memory and concentration.
1. Oily fish
Oily fish are rich in omega-3 fatty acids. Omega-3 fatty acids help build membranes around each cell in the body, including the brain cells. Thus they are necessary to improve the structure of brain cells called neurons! Healthy neurons mean better cognition and thinking abilities.
ALSO READ: Rice VS Wheat: Which grain will help you to lose weight?
2. Whole grains
Eating whole grains, supplies the brain with vitamin E. Vitamin E protects cells from oxidative stress caused by free radicals. Easily available whole grains to include in your diet is barley, oatmeal and brown rice!
ALSO READ: Vitamin B12 foods: 5 best edibles that are rich in essential vitamin
3. Avocados
Avocados are a source of healthy, unsaturated fat. Mono-unsaturated fats may reduce blood pressure and high blood pressure is also the cause of cognitive decline. By reducing high blood pressure, the unsaturated fats in avocados may lower the risk of cognitive decline!
ALSO READ: Orange Peel Tea: HERE's how orange peel and its tea can help you with constipation & weight loss
4. Broccoli
Broccoli is rich in compounds called glucosinolates. The body breaks down glucosinolates and produces isothiocyanates. Isothiocyanates may reduce oxidative stress and lower the risk of neurodegenerative diseases.
ALSO READ: Flax Seeds in the Indian Diet: Add these seeds to your diet for COMPLETE nutrition
5. Eggs
The protein and vitamins B, D and E in eggs and egg yolks helps improve memory and keeps cholesterol levels to a minimum!
ALSO READ: Ballerina Tea: THESE are the amazing health benefits of this tea
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Healthy diet for brain: THESE foods will boost your brain health - PINKVILLA
Two-week diet plan that will mean you look and feel great at Christmas party – Mirror Online
Diet Comments Off on Two-week diet plan that will mean you look and feel great at Christmas party – Mirror Online
Want to look your best for the Christmas party? Its easier than you think. Whether you want to shed a few pounds or banish bloating for a flatter tum, our fast-acting plan will help you blitz up to 7lb roughly equivalent to one dress size in just two weeks.
Packed with foods that are both energising and tummy trimming, our plan ensures youll shed weight without feeling tired during the hectic festive season.
And all the recipes many of which are simply healthier versions of your favourite foods are super easy and quick to make.
Follow our daily meal plan for breakfast, lunch and dinner. Plus, to help keep cravings at bay, you can also select two snacks from our list. Dont fancy one of the meals on the schedule or dont have the ingredients handy? No problem. Simply swap in a meal of your choice from another day.
Youll eat around 1,400 calories a day a safe amount for healthy weight loss. No food groups are cut out and you can eat everything but in reasonable quantities, with lower amounts of fat and sugar.
The diet is also packed with filling high-fibre foods and lean protein, so you wont feel hungry and succumb to cravings. Plus, because its low in salt and filled with potassium-rich fruit and vegetables, it will also help you get rid of excess fluid and lose that uncomfortable bloated feeling meaning your dress will zip up that bit more easily.
1. Fill up on fibre
Food that stays undigested in your system longer than 24 hours can release gases that bloat your tummy. The answer is to eat plenty of fibre-rich fruit, veg and wholegrains as they help keep your digestive system working efficiently.
2. Chew more slowly
Its not just about what you eat, but also how you eat. Smaller bits of food are easier for your stomach to break down, and eating slowly gives your brain sufficient time to register when youre full, which can help prevent overeating.
3. Feed your gut
A probiotic supplement or daily yoghurt drink can help banish bloating by increasing the number of friendly bacteria in your gut, improving digestion and reducing IBS-type symptoms.
4. Slash salt levels
Salt is found in many shop-bought and processed foods, which is bad news for bloating as it encourages your body to retain water. Get label savvy and avoid foods with a high sodium content. When cooking use herbs and spices to add flavour to meals instead.
5. Ditch ready meals and fizzy drinks
The additives in processed foods and soft drinks ferment in your stomach, producing gas and a swollen belly bad news when youre trying to trim your tummy.
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Two-week diet plan that will mean you look and feel great at Christmas party - Mirror Online
Financial Inequality Makes a Green Diet Impossible for 20% of the Earths Population – NullTX
Diet Comments Off on Financial Inequality Makes a Green Diet Impossible for 20% of the Earths Population – NullTX
Whereas climate scientists want more people to eat greener, that vision might not be viable. The cheapest way of living on a green diet is still too expensive for 20% of the worlds population.
It is well-known how most humans are actively contributing to the climate change problems through their eating habits.
Doing something about this issue is not necessarily straightforward.
The easier option is to switch to a green diet of sorts. It would involve eating more fruits and vegetables.
Plant-based foods and replacements are also high on the agenda of climate scientists.
As the number of different food types increases, one could expect this change to occur naturally. Unfortunately, that is not necessarily the most logical outcome.
Putting any scientific concerns aside, there is another crucial factor to take into account.
The cost of a green diet is simply too high for one-fifth of the Earths population. In the end, it always comes down to money in one way or another.
As fruits and vegetables make up most of the food budget, the problem becomes apparent fairly quickly. A green diet requires the most expensive ingredients worldwide.
It is believed that fruit and veg take up 31% of the average household budget. Although that is a promising figure in its own right, it also causes a lot of financial strain for low-income families.
That doesnt mean the green diet isnt viable in the long run.
If the wealth of low-income countries were to increase, so would the number of people eating green. On paper, at least, as things are the exact opposite in the real world.
Image(s): Shutterstock.com
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Financial Inequality Makes a Green Diet Impossible for 20% of the Earths Population - NullTX
Eddie Hall weight loss: Strongman cut one thing from diet to shed astounding five stone – Express
Diet Comments Off on Eddie Hall weight loss: Strongman cut one thing from diet to shed astounding five stone – Express
Eddie Hall is strongman and TV personality who has won the titles of UKs Strongest Man and Englands Strongest Man numerous times. The star has recently slimmed down and explained his healthy transformation was due to cutting one thing from his diet. By ditching carbs, Eddie dropped from his starting weight of 31st 7lb by around five stone.
The strongman had an interest in sports from a young age and was a national champion swimmer for many years in his youth.
First lifting weights at age 13, Eddie made the decision to become the worlds strongest man when he was 19-years-old and started adjusting his exercise routine to help that.
With his physical strength such a big part of his career, Eddie explained the importance of nutrition in his life.
He told Express.co.uk: Nutrition is key, if I didnt eat everything in sight I wouldnt be anywhere near as strong as I am now.
READ MORE: Weight loss: Top five snacks to help you shape up revealed - which has fewest calories?
Ive always had a good balanced healthy diet just times that by four, so if you have a bowl of porridge Id have a bucket of porridge and its as simple as that.
I eat it quite easily, being a big guy I can eat a lot so I need to feed the body.
After winning the title in 2017, the athlete became concerned about his health and decided to slim down.
He said: When I won the worlds strongest man at 29, I was 31st 7lb, thats what I had to be the strongest man on the planet.
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I had a few health implications, working with blood doctors and nutritionists I got a bit worried.
Eddie cut back on carbs in a bid to shape up and managed to drop around five stone by ditching the food group.
I need to now take a step back and look after my health, he told Express.co.uk.
I cut my carbs out and over the last two years I lost a total of 30kg, or five stone, and I feel a lot better for it and am enjoying my life better for it.
He explained removing unhealthy carbs can be the best way for dieters to get into shape.
The best tip I have would be cut the carbs a little bit, they are the source of all health and obesity problems in this country, Eddie added.
That was the easiest thing I did, up my proteins and fats and cut the carbs a little bit and it worked for me first hand.
Speaking of what carbs should be cut, he said: Crisps and chocolate. Now I tend to stick to the basics, potatoes, rice, pasta, stuff like that, good quality fruits.
Since taking a step back from his career as a strongman, Eddie has taken on different challenges which have been documented on the small screen.
He is back on screen for Eddie Eats America, which airs on Dave tonight. The show will see himl travel around America to take part in some of the biggest and best eating challenges in the US.
Eddie will also show off his strength tonight in Strongest Man in History which will air on History. The athlete will join other strongmen as they attempt famous feats of strength to separate the myths from the truth.
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Eddie Hall weight loss: Strongman cut one thing from diet to shed astounding five stone - Express
Traces of testosterone: US womens tennis star provisionally suspended for doping violation – RT
Testosterone Comments Off on Traces of testosterone: US womens tennis star provisionally suspended for doping violation – RT
American doubles star Abigail Spears has been provisionally suspended by the International Tennis Federation (ITF) after traces of banned substances, including testosterone, were found in her doping probe.
The 38-year-old failed the test while participating in the 2019 US Open, with traces of prasterone (DHEA), testosterone and metabolites being detected in her urine sample.
READ MORE:No love lost: Female tennis players BRAWL on the court over harsh post-match handshake (VIDEO)
Prasterone and testosterone are Non-Specified substances, which are prohibited under category S1 of the 2019 WADA Prohibited List (Anabolic Agents), and therefore are also prohibited under the Programme. Positive tests for Non-Specified Substances carry a mandatory Provisional Suspension, the ITF said in a statement.
On 28 October 2019, Ms. Spears was charged with an Anti-Doping Rule Violation under Article 2.1 of the Programme (presence of a Prohibited Substance in a Players Sample) and was Provisionally Suspended with effect from 7 November 2019.
Spears has taken 21 career doubles titles so far, including the 2017 Australian Open mixed doubles trophy with Juan Sebastin Cabal. She also reached the finals of the 2013 and 2014 US Open mixed doubles with Santiago Gonzalez.
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Traces of testosterone: US womens tennis star provisionally suspended for doping violation - RT
Hearing into Team Sky doctor’s lies in danger of being sent down blind alleys while the dirty secrets of Dave Brailsford’s project stay uncovered -…
Testosterone Comments Off on Hearing into Team Sky doctor’s lies in danger of being sent down blind alleys while the dirty secrets of Dave Brailsford’s project stay uncovered -…
November 10 2019, 12:01am,The Sunday Times
David Walsh
Shane Sutton, the former head coach at Team Sky and one-time performance director at British Cycling, could not have been much amused by the discussion that took place at the Medical Practitioners Tribunal Service (MPTS) hearing in Manchester two days ago. According to Mary ORourke, the QC representing defendant Dr Richard Freeman in a fit-to-practise case, the reason her client ordered 30 sachets of Testogel (testosterone) in 2011 was to treat Suttons erectile dysfunction.
Forget for a moment that testosterone is not something any reputable physician would prescribe for erectile dysfunction and consider this conversation from Suttons point of view. He wasnt present when people were publicly discussing his sexual capabilities but would later deny that he suffers from erectile dysfunction. As for the testosterone
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Hearing into Team Sky doctor's lies in danger of being sent down blind alleys while the dirty secrets of Dave Brailsford's project stay uncovered -...
The double standard of feminism – University Star
Testosterone Comments Off on The double standard of feminism – University Star
For a society striving for equal opportunity and freedom to act as one pleases, common values have fallen into the pit of unequivocal standards. The general characteristics of male and female behavior are no longer held on the same platform and terms like hyper-masculinity are blacklisted while feminism seems to be on an exponential growth curve.
However, masculinity and femininity are two sides of the same coin. If feminism does not have a tipping point, masculinity cannot have one either.
The female sex has been stifled beneath an overbearing sentiment of male superiority for a large portion of American history but there is such a thing as overcorrection. When the feminism movement started, it was based on equal opportunity.
Candy-apple-red fingernails folded away in firm fists rose as the most admirable Rosie Riveters cheered on the inalienable rights of women. Fast forward and the feminist movement has made well-deserved headway from suffrage, to breaking through female objectification, to equal job opportunities.
Now in 2019, the movement has reached its fourth wave and has grown curious since its original drift; the tides have turned. Men are the ones facing suppression.
Regardless of gender identity notions, it is indisputable how individuals born with XX or XY chromosomes have certain biological trends indicative of their future mannerisms. Glands are secreting hormones like estrogen and testosterone that predispose the body to act a certain kind of way.
Scientific knowledge is not an opinionthis is science. These predispositions are still beneath the veil of voluntary and meditated action, but it is a biological tendencylike many other thingsthe 21st-century advocates tolerance for.
Unless hypocrisy in the philosophical perspective is something suddenly admirable, it does not make sense to cherry-pick how and where logic is applied. If something is out of someones control, like sexual preference, people cannot help certain behaviors.
A study titled Testosterone and Aggressive Behavior in Man found, though at varying levels, testosterone manifested itself through a number of coined hypermasculine characteristics. Physical and verbal aggressiveness, dominance behaviors and competitiveness were included. The study stated, testosterone plays a significant role in the arousal of these behavioral manifestations.
Jonathan Gottschall, English professor at Washington & Jefferson College in Pennsylvania, released a book in 2015 titled The Professor in the Cage: Why Men Fight and Why We Like to Watch.
His last line in the book remarks, if this sounds insane, if it sounds like I am captive to a barbaric version of masculinity, I plead guilty. My only defense is I am not alone. As well soon see, this barbaric masculinity is typical of our species, not just our culture.
Unless society is content to trade a football tackle for a hug or to stop letting women go braless, people are going to have to accept some members of the male sex are biologically built to be more aggressive, sexually inclined and competitive than the female sex.
However, this is not a means to dismiss rape or excessive public violence. Such concepts are universally inappropriate and therefore cannot be used as an argument against hyper-masculinity; they are not exclusive.
However, let men scuffle if they please. Let them be assertive. Current attitudes are too often formatted in a way resembling an unevenly spread peanut butter and jelly sandwich. It is not sensible to apply to one side what is not applied to the other. If there is one thing women have learned from feminist activism, it is how to make a proper sandwich.
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The double standard of feminism - University Star