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If youre looking to reset your health and fitness routine for fall, A-list trainer and bestselling authorLouise Parker is here to help.

There are tricks of the trade that people can do after the summer and after the holidays, to give themselves a bit of a redo, the UK. based mom-of-three, tells PEOPLE. Perhaps theyve been flying or overeating or drinking too much. I think its normal to put on a couple of kilos after [a summer holiday].

The author ofThe Louise Parker Method: Lean for Lifebooks helps people reach and maintain their goal weight through 6-week and 12-week programs, which follow her four-pillar approach (think successfully, eat beautifully, exercise intelligently and live well). The@figuremagicianalso suggests ways to jumpstart your routine in just two to three weeks.

People want to feel better in a couple weeks. It may not be a total body transformation, but they want to feel better, says Parker who helped Emma Thompson drop two dress sizes. The good news is that you can make a difference in that time. Youve got to put your full energy into it. Youve got to go for it. A little bit of determination for a couple of weeks is good because it puts your habits back in place.

Here are Parkers tips to getting back on track in two-weeks time:

Cut out all the junk food.I mean all of it. I think its easier to [totally cut out] sugars than to dabble with it here and there, says Parker. On a longer program, wed ok a slice of birthday cake or whatever it is, but if weve got two weeks, we dont have time for it. Swerve around all alcohol, sugars and junk.Youve got to look at it as: if you dont smoke, you have to look at that stuff like you would a cigarette. I dont smoke, I dont do that. Dig your heels in for those two weeks within three days it gets easier.

Get savvy about hidden sugars.Parker talks about being organically overweight. People will say, Im doing clean eating and Im gaining weight. What the heck is going on? I think this is where people can really go wrong. [For example,] they are eating energy bowls made of dates and honey. Those foods are natural and nutritious and they may be organic and gluten-free. If youre feeding them to your kids, or youre using them to maintain your weight, they are absolutely fine. But if youre trying to drop a few pounds, its still sugar. If your body doesnt need it or it cant burn through it, its going to end up on your backside. Check the label and save yourself any misconceptions.Its one thing to know youre eating a candy bar, but its absolutely soul destroying when youre putting in a major effort eating gluten-free and organic [and still putting on weight].

RELATED VIDEO:Jada Pinkett Smiths Weight-Loss Secrets

Watch the saltYou need salt in your diet its dangerous to eliminate it completely, but its a really good idea to keep an eye on salt, says Parker. [Start by] using half the amount of salt you normally would and check the labels of anything that is processed and not a natural food. You probably want to avoid anything in a packet because the reality is that they have to put salt in it to sustain its shelf life. [Too much salt]will make your limbs appear puffy and youll look bloated. If Im getting someone ready for awards season or an event, two to three days before we reduce the salt intake. Its incredible the difference it makes by just getting the salt out and increasing the hydration. Your body will get rid of that waterlogged tissue.

and drink plenty of water.Aim for about three liters of water a day, suggests Parker. But dont go bonkers about it. It can be dangerous and lead tohyponatremia.

Follow a food plan.Get your mindset on the good, healthy foods that you like to eat; dont focus on what you cant have, says Parker. Eat three meals a day and two snacks.Aim for each meal to have good dose of protein, which stabilizes your blood sugar levels, hormones and your appetite, fruit or seasonal vegetables and a little bit of healthy fats.

Exercise daily.If you want results quickly, I would say, aim to work out every day you possibly can. I have a little mantra: pay your daily rent, says Parker. If you do a little something and it can be four minutes or forty minutes everyday, youre just reminding your brain of your habit, which soon will become part of who of you are. If you want to make a difference in two or three weeks, youve got to put something into it. Those four minutes are not going to cut it, but it doesnt have to be long. It can be thirty minutes. The reality is if youre not in the mood and do thirty minutes, the likelihood is it will turn into forty minutes or even an hour.

Parker offers two exercises to get you started:

Squats on Fire1. Stand with your feet wide apart and sit back into a squat with thighs parallel to the ground. Ensure your knees do not cross over your toe line. Your hands should be clenched a the center of your body.2. As you stand up, really push through the left heel and extend your right leg into a side-kick, pulsing up and down at the top for 5 slow repetitions.3. Lower your leg and sit back down into the squat, preparing to push up again through the opposite heel.4. Repeat with the left leg and continue alternation until you have completed a full minute.

Slim Side Lunges1. Stand with your feet hip-width apart and step your right food wide to the side. As you drop into a lunge, reach with your left hand to touch your right foot. Dont allow your right knee to extend beyond your tow line. Focus on keeping your chest lifted and your weight in the heels of your feet.2. Now push into your right foot to return to a standing position, then repeat the lunge on the opposite side. As always, remember to keep your core engaged. Keep alternation until youve completed one minute.

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Diet and Fitness Expert Louise Parker Shares Her Top Tips For Jumpstarting Your Weight Loss in 2 Weeks - PEOPLE.com

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Gallery: Not-so-average Joes: Majority of Ironman made up of regular nine-to-fivers More Ironman coverage

Read more Ironman coverage by clicking on the image below.

Ironman is full of familiar faces: a local accountant, a neighbor, the stay-at-home mom from church, a local YMCA instructor.

There are professionals whose lives are dedicated to the sport, but Ironman primarily consists of age-groupers, the term used for the non-professional athletes who make up the majority of the race. They balance careers with families and hours of training, a sacrifice not just for the athletes but for their families and friends.

Some just want to prove to themselves they can finish the race, others dream of a high finish at this weekend's world championships, hoping to be among the best triathletes in the world.

Marsha Goldberg

Marsha Goldberg had given up.

Her father unexpectedly died in March and she no longer wanted to train or deal with the pressure that comes with Ironman.

She was broken. It was not supposed to happen. Her dad, Robert Skinner, had been sick but he was supposed to be OK. Then, his heart stopped.

He had once traveled from his Georgia home to Chattanooga to watch his daughter compete in her first Ironman in 2015. She had spent months getting her body in top condition for both Ironman 70.3 Chattanooga in May and Ironman Chattanooga this month, but with his death Ironman no longer seemed important.

"We weren't ready for him to go," Goldberg said. "That affected me bad. I lost all interest in training. I couldn't even get up on the bike or anything. I couldn't."

Elizabeth Baker, a training partner who first got Goldberg interested in Ironman, called and told her she could not quit; it would not have been what her father wanted.

"You have to do this for your dad," Baker told her. "You have to push hard for him, because he would be so upset if he knew you gave up on your dream." She was right and Goldberg knew it.

She got her father's name tattooed on her forearm where she can see it while on the bike and training resumed.

With the help of trainer Robyn Wilham, Goldberg said, she quickly got back into racing condition for May's Ironman 70.3. She finished in five hours and 22 minutes far better than her expectations.

Goldberg, a local fitness instructor, then began preparing for the full event. It involved early morning workouts and sacrifice, she said, but more than anything, it involved a supportive family.

"I could not do anything I do without my husband, without his absolute complete support and dedication to my goal," she said. "He's my rock."

Goldberg starts her morning at 4 a.m. with a training ride or run. Her husband, Dan, a banker at Pinnacle, brings her breakfast once he wakes up. Then he gets their two children, 9-year-old Brody and 11-year-old Reese, ready for school, packs their lunches and gets them on the bus.

"If it wasn't for him I couldn't have done this," she said.

She finishes her morning workout, teaches her fitness classes and finishes with a swim or other workout before picking up the kids from school and shuttling them to activities.

Goldberg teaches spin, barre and other classes between her two jobs at the Downtown YMCA and Balanced Studio on Signal Mountain.

She is a hit among her students, who speak highly of her character, her intensity and, most of all, her kindness.

"The thing you know about Marsha is you know it's going to be intense, but you also know she's working as hard as we are," said Forrest Simmons, one of the men in her Wednesday spin class at the YMCA. "That's the thing that I love about the class. You know she's working as hard, if not harder, than anyone else in there, and it's really motivational.

"She's an inspiration knowing that she's doing the Ironman, just seeing how fit she is. The other thing is that before and after the class, she'll talk to you, and she's one of the nicest people you'll ever know. She's very encouraging."

While the classes certainly help with her fitness, Ironman requires more specialized training that can't come in her class settings, she said. So like many age-groupers, she trains, goes to work, gets off and trains some more.

Along the way, there's been a missed birthday party, time away from her children and added pressure on her husband during the training.

This weekend's race is going to be it for a while for Goldberg. She's not completely calling it quits she may race again in the future and plans to continue to stay active in other events but it will be a while before Goldberg is again seen competing in such a grueling race.

Contact staff writer Mark Pace at mpace@timesfreepress.com or 423-757-6361. Follow him on Twitter@themarkpaceand on Facebook atChattanoogaOutdoors.

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Local fitness instructor overcoming adversity to compete in Ironman - Chattanooga Times Free Press

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When Stephanie Hughes and Joe Keith started planning their wedding, they only had one unconventional venue in mind the Planet Fitness gym where they met.

The couple from Cincinnati, Ohio first locked eyes in the PF360 room at the gyms Western Hills location.

I was using the bosu ball, and he asked if I was using a piece of the equipment, and I looked up and was like, No, Hughes recalls, with a dreamy look on her face, in the couples wedding video. I was so nervous!

I definitely was like, Oh my god shes gorgeous, and thought I should go say something, Keith adds. Right when we first met I was like, oh shes so awesome, so I guess you could say it was love at first sight.

To the duo, a date night meant working out together every single night, before hanging around the gyms parking lot for an hour just talking and getting to know each other, Hughes says.

The parking lot was even the site of a major relationship milestone.

I first said I love you at Planet Fitness, it was in the parking lot, and Im a stickler for clean cars. Hers was filthy and I just wrote on the top of it I love you, Keith says.

I was pretty nervous to say it back, just because it was so soon, but I didnt think I would fall in love that fast but I did, Hughes says.

From Coinage:4 Ways to Work Out Without Killing Your Wallet

After Keith proposed, Hughes checked out other wedding venues, but kept coming back to her dream of a gym wedding.

I wanted to get married at Planet Fitness, she says. We checked out a few venues [but] I just could not see myself getting married there. When I wrote to Planet Fitness on Facebook, I honestly didnt think I would get a response, but I would be so mad at myself if I didnt at least try. Planet Fitness responded, Were going to make this a reality for you. I couldnt believe it.

They wed on Sunday, in a ceremony officiated by their favorite staff member, and are currently off on a two-week-long honeymoon.

I cant be without Steph, Keith says.

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Couple Gets Married at Planet Fitness - People - PEOPLE.com

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As a result, my body changed immediately. I couldnt fit into certain clothes, and I was a little curvier, she adds. Before, I would have beaten myself up. But my boyfriend gave me some great advice. He said, Dont be angry with your bodyit changed because your routine shifted. And that was like a gift.

Ive got to embrace the fact that when Im shooting Jane, I cant work out as much. My body is going to look different, and thats OK. Im not willing to wring the joy from my life to kill myself in the gym, she says.

Earlier this year, Rodriguez and her production company, I Can And I Will Productions, signed an overall deal with CBS Television Studios. Under the multi-year deal, Rodriguez will develop a wide range of projects centered around the Latino community.

Im living my dream, she says about her career. I want to say to women who are reading this story, try anything you want. Youre strong and durable."

For more on Rodriguez, watch the video below.

Excerpt from:
EXCLUSIVE: Gina Rodriguez Empowers Herself Through Fitness: 'I'm the Strongest I've Ever Been' - Entertainment Tonight

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September 6, 2017

The more you exercise, the more those pounds should just melt off, right?

Not always this according to a recent exercise study out of the United Kingdom.

Conducted by scientists from Loughborough University in Britain, the study concludes that exercise as a weight-loss strategy is tricky, complex and not as relational as one might think.

To provide a deeper understanding of the nature of weight loss, ASU Now turned to Glenn A. Gaesser, an Arizona State University professor of exercise and health promotion in the College of Health Solutions.

Glenn A. Gaesser

Question: A recently published by the Journal of Endocrinology shows that exercise isnt always a foolproof weight-loss strategy in large part because exercise makes you hungrier and many people wind up consuming more calories than they normally would. What is your philosophy?

Answer: This was a short-term study, only looking at a few hours after exercise. The real issue is what happens long-term. Most studies show that weight loss from exercise training of any type is far less than what is expected on the basis of the cumulative calories burned during all exercise sessions combined.

This is because the human body tends to defend its set-point weight, much the same way a thermostat is designed to maintain a set temperature. This involves a number of physiological and hormonal responses that essentially prevent chronic exercise from reducing body weight to unhealthy levels. The same is true when people diet.

Adaptive thermogenesis prevents most people from losing weight and/or maintaining weight loss. Set-point is an individual thing, determined largely by genes but also environment. It also tends to increase with age.

Q: How do different types of exercise affect appetite?

A: This is a tough one. Higher-intensity exercise (think sprint-type interval exercise) typically suppresses appetite at least initially. But the real issue is, as I mentioned earlier, what happens in the long term? Eventually, hunger comes back and we eat. That is why virtually every study that has been published on exercise training and weight loss shows minimal effects.

Q: Are there any good non-exercise habits or methods that blunt appetite?

A: Good luck with that one. Trying to blunt appetite is essentially trying to battle biology, and biology inevitably wins. For individuals trying to lose some weight via exercise, I would suggest assessing progress fairly frequently with the scale and making adjustments accordingly.

We also published an article in the New York Times a couple of years ago showing that weight loss early on during an exercise program was also a significant predictor of weight (and fat) loss at the end of the exercise program.

Q: Ive heard that chocolate milk is the best thing to have after a workout. True or false?

A: Chocolate milk is fine I love it. Its got carbs and protein, but not necessarily the best. The overall 24-hour dietary intake is far more important than what you eat right after a workout.

Top photo courtesy of Pixabay

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ASU fitness expert says new study underscores tricky nature of weight loss - Arizona State University

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Jackson, MS, Sept. 04, 2017 (GLOBE NEWSWIRE) --

Jackson, MS - Nearly 85 million U.S. citizens have hypertension (high blood pressure). A normal blood pressure reading is 120 over 80, but high blood pressure (as a result of diet, lifestyle choices and stress) is higher than 140 over 90. Left untreated, hypertension can lead to cardiovascular problems. Dr. Nishant Rao, medical director at Diet Doc medical weight loss has lead his team to search for safe ways to effectively treat hypertension. Millions of Americans use Atenolol for hypertension, a medication that works well and has minimal side effects. He continued, The supply of this medication has suddenly decreased, leading many to try different medications with more side effects, or implement lifestyle changes to decrease the need and dependency for the medications.

The good news, is that numerous clinical trials have shown that as little as a 5-10 percent reduction in body weight can dramatically improve metabolic syndrome, type II diabetes and hypertension. Many people dont realize how little weight loss it takes to make a dramatic improvement in hypertension and then have the ability to use less drug intervention. Patients faced with the atenolol shortage can use this crossroads to lose fat efficiency, rapidly and directly improve outcomes for chronic disease. Diet Doc has created medically supervised programs which are free from all stimulants that cause hypertension, such as the commonly prescribed phentermine and other weight loss pills which are central nervous system stimulants. For an average patient weighing 180 lbs., this equates to a 9-18 lbs. weight loss to improve long term health outcomes, says Dr. Rao. This can be accomplished with rapid, medically supervised weight loss programs without the use of any stimulants. Diet Doc offers such programs via convenient, telemedicine-based doctor consultations and home shipments of safe weight loss medications that suppress appetite, control unhealthy eating habits and promote fast fat burning and regulate blood pressure levels.

With a team of doctors, nurses, nutritionists and motivational coaches, Diet Doc products help individuals lose weight fast and keep it off. Patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical

Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

CONTACT INFORMATION

Diet Doc Contact Information:

Providing care across the USA

Headquarters:

San Diego, CA

800-311-5610

Info@DietDoc.com

Homepage

Attachments:

A photo accompanying this announcement is available at http://www.globenewswire.com/NewsRoom/AttachmentNg/5417d4a6-d417-420a-9968-c800dabbbae2

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Dr. Nishant Rao Stresses the Importance of Moderate Weight Loss in the Fight Against Hypertension - Markets Insider

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One of the latest fitness trends may shake up your routineliterally. Fitness companies are now incorporating vibration technology into their products, adding a buzzy twist to exercise equipment that targets and benefits the entire body (think: vibrating platforms that are big enough for you to stand on), as well as accessories that take a more localized approach (next-level foam rollers such as TriggerPoints GRID Vibe and Hyperices VYPER 2, which vibrate as you roll out) and even vibrating workout pants.

But with some pretty big claims out there ("Its as effective as cardio! Itll make you stronger!"), its hard to know how much of that is legit or just hype.

Developed by a Dutch Olympic trainer, the Power Plateone of the most well-known whole-body vibration (WBV) devicesis an effective way to turbocharge the exercises you already do. Chances are you've seen one of these in your gym but have no idea what it does or how to use it. Heres how it works: You perform free weight or bodyweight exercises while standing on a platform that vibrates 25 to 50 times per second, which triggers a reflexive response in the muscles, making them recruit more fibers to complete each action. So your muscles work harder in order to keep your body upright, explains Allison Lind Wiedman, doctor of physical therapy and sports specialist.

And while Wiedman suggests it may not fulfill your cardio component (in the same way training for a marathon might), you can perform cardio exercises (like toe taps or quick feet) on it for an added challenge. Plus, she adds, "you can strengthen in a very efficient way and work on your balance. Theres also evidence itll help improve muscle endurance and mobility.

WBV may also help muscles recover faster: Its been shown to cut back on delayed-onset muscle sorenessyep, were talking DOMSand improve range of motion, and scientists recently discovered it decreases lactate levels and increases heart rate recovery levels post-exercise. Effect of vibration treatment on symptoms associated with eccentric exercise-induced muscle damage. Lau WY, Nosaka K. American journal of physical medicine & rehabilitation, 2011, Nov.;90(8):1537-7385. Effect of whole body vibration on lactate level recovery and heart rate recovery in rest after intense exercise. Kang SR, Min JY, Yu C. Technology and health care : official journal of the European Society for Engineering and Medicine, 2017, Aug.;25(S1):1878-7401. To explain their findings, the researchers speculate the vibrations may boost the flow of oxygen, which might help flush the lactic acid that builds up after a tough workout.

More good news: WBV, together with cutting back on calories, may help with long-term weight loss and lead to a decrease in visceral fat, according to a study published in the journal Obesity Facts. Effect of long-term whole body vibration training on visceral adipose tissue: a preliminary report. Vissers D, Verrijken A, Mertens I. Obesity facts, 2010, Apr.;3(2):1662-4025. And WBV plus resistance exercise may equal more lean tissue. Whole-body vibration augments resistance training effects on body composition in postmenopausal women. Fjeldstad C, Palmer IJ, Bemben MG. Maturitas, 2009, Apr.;63(1):1873-4111. An important thing to note here is this technology seems to work best when used in tandem with other typical weight- and fat-loss techniquesmeaning its probably not going to make fat fly off your frame all by itself, but when paired with other healthy habits, it can make a difference.

One of the most surprising WBV studies suggests the technology might be as effective as exercise when it comes to losing weight and improving metabolism. (But before you ditch the gym, know this was a study performed on mice, and the scientists were quick to point out more research is needed to know whether the same results would occur in humans.)

Image: Hyperice As for localized vibration used in tools like foam rollers, its hard to say whether it would generate the same benefits as WBV, since the bulk of research focuses on the kind that targets the entire body, not one specific area. One exception? In one study (partially funded by Hyperice) out of UNC Chapel Hill, range of motion improved more in people who rolled out with a vibrating foam roller versus one without vibration, which is promising news for sure, but we'd also say more research still needs to be done.

Other than that, these tools could offer a fun and challenging update to your usual workout. Take a cue from the WBV platforms and try performing strength exercises (like some of these, for example) with a vibrating foam roller. The vibration will force you to engage extra stabilizing muscles to kick your routine up a notch.

Another class of vibrating fitness products takes the technology to a creative new level; unlike the Power Plate or vibrating foam rollers, Nadi Xs vibrating yoga pants arent designed to bring on any of the benefits above but to boost your yoga practice itself by using the vibrations to gently nudge you into moving your body into better, more correct alignment while in a pose. Imagine: a buzz along your leg as a reminder to externally rotate or root down during your practice.

While vibrating yoga pants offer a cool, innovative use of the technology, they come with a pretty hefty price tag ($199), and whether they'll actually improve your practice or not is questionable and might depend on personal preference. Our tester, a certified yoga instructor, felt like it'd be better to use your money on a few extra yoga classes to master each pose instead.

Though there isnt a ton of research behind them, isolated vibration tools may be worth a shot to boost your recovery efforts (we've tested them, and anecdotal evidence suggests the vibrations deepen the pressure from the foam roller without increasing pain. Think of how that vibrating massage chair at your nail salon feels good while sometimes a deep-tissue massage feels painful). And with plenty of research to back it up, whole-body vibration gets the green light from both science and experts like Wiedman alike.

Original post:
What's the Deal With Vibrating Fitness Equipment, and Does It Really Work? - Greatist

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In a guest post on our Research Digest blog, Emma Young looks at a new paper published in the journal Psychological Science.

Written bya team from Caltech, the University of Pennsylvania, Western University and the ZRT Laboratory in Oregon, it finds that a short-term rise in testosterone as might occur when in the presence of an attractive potential mateor during competition shifts the way men think. It encouragesthem to rely on quick, intuitive, and generally less accurate, judgements, rather than engaging in careful, more deliberate thought.

Our results demonstrate a clear and robust causal effect of testosterone on human cognition and decision making, the researchers write. The influence of testosterone on the Cognitive Reflection Test, alongside its lack of effect on the arithmetic control task, suggests that testosterone decreases the probability of engaging in slow and effortful cognitive processes but keeps the capacity to perform them intact."

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How short-term increases in testosterone change men's thinking style - The British Psychological Society

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FORTITUDE PRESS

At her heaviest Victoria Saldana weighed 28 stone and wore a 32 dress size.

The 31-year-old had been unhappy with her weight for years, but it wasnt until she nearly died from a brain haemorrhage, that she decided to turn her life around.

After her health scare, Victoria said she was "so depressed" she knew she had to change her ways.

FORTITUDE PRESS

The mum, from North Carolina, said "I looked at myself in the mirror one day and said I cant do this anymore.

"I had just suffered a cerebral haemorrhage and almost died and knew I had to make a change."

In her quest to shed the pounds Victoria, who has three daughters, came across a hypnosis weight loss App 12 weeks to Wow - Virtual Gastric Band- Lose Weight Fast.

Amazingly, these reality TV stars have lost more than 40st between them... all thanks to healthy eating and exercise

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Jennifer Ellison from Brookside loses three stone in weight

The mum, from North Carolina, said "I looked at myself in the mirror one day and said I cant do this anymore.

"I had just suffered a cerebral haemorrhage and almost died and knew I had to make a change."

In her quest to shed the pounds Victoria, who has three daughters, came across a hypnosis weight loss App 12 weeks to Wow - Virtual Gastric Band- Lose Weight Fast.

She said: "I started out using the first app created by Sue and James called the Virtual Gastric Band- Lose Weight Fast.

"I would only listen at night but the pounds started to drop off.

"I also started to attend nutritional classes and learned about proteins and carbs."

Victoria said at one point she had considered weight loss surgery, but didn't go through with it.

FORTITUDE PRESS

Instead, the inspirational mum managed to drop an incredible 7st using hypnosis.

There were also some bad food habits she struggled to shake, but in the end she got there through sheer determination.

She said: "I really struggled to give up chocolate I loved it so much.

"But my weight was beginning to effect my life badly. I would struggle to even tie my shoe and would sweat just putting on my clothes.

"I couldn't walk up the stairs without taking a break."

High-protein, low-carbohydrate diets are all the rage right now and for good reason. Protein is an important component of every cell in the body. Hair and nails are mostly made of protein and your body uses protein to build and repair tissues.

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However determined to succeed, Victoria is now down six dress sizes and 7st and her health has greatly improved.

She said: "Losing weight has changed my life tremendously.

"I have more energy I want to do more things. I got my life back."

She added: "I no longer have high blood pressure, I can breathe easier and the migraines I had from the cerebral haemorrhage are almost completely gone."

And Victoria said it is only the beginning in her weight loss, which has been commented on by many.

She said: "More men notice me since my weight loss and my self esteem is back up.

"My children love it and I am happier now that I have accomplished this much. But I am ready to lose some more weight.

"My journey has been long but its not over yet."

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Obese mum loses 7st using THIS one simple technique take a look at her now - Daily Star

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All year round, Adam Carriker is taking the pulse of Husker Nation. In the "Carriker Chronicles" video series, he breaks down the latest NU news, upcoming opponents, player updates and recruiting information, and he offers his insight into the X's and O's and more.

In Wednesday's episode, Carriker shares his post-NFL weight loss story, gives his workout plan and diet for successful weight lossand more.

Want more Chronicles? Follow Carriker on Twitter and Facebook and sign up to get an email whenever a new show is posted.

When Adam Carriker talks, you'll want to listen. Get every episode of the "Carriker Chronicles" in your inbox.

Here's the transcript from today's show:

"Welcome to the Carriker Chronicles, the peoples show and today is Workout Wednesday and I wanna tell you about how I put on 100 pounds and then, I lost 100 pounds. So from the time I graduated high school, 13 years later from when I was done playing in Nebraska and in the NFL. 13 years later, I gradually went from 220 to 320 from lifting in the weight room, Husker power and playing in the NFL, playing 3-4 defensive end and nose guard in the NFL as well. I just gradually got bigger and stronger and stronger as the game and my job required me to do.

Now, when I retired, I decided I didnt want to be 320 anymore. Just wasnt healthy for life, been through a lot of aches and pains in football, just what it is. And so I decided I wanted to take about six months and lose that 100 pounds. So what I did is I got a diet. I got a workout regimen cause this is unlike anything Ive ever done in my entire life. I mean one week ago you fine folks at home watching me bench 550 pounds. I like to bench press refrigerators, and I like to squat mobile homes. Thats what I like to do. Ive never liked cardio. Ive never liked anything over five reps. I hate taking I like taking a lot of rest in between my sets. Thats just how you lift heavy. Thats how Ive always liked to train. Thats just me. This is completely different.

To lose weight, you wanna do high reps, starting 20 reps, to 10 reps, to 15. Anything below 10, you dont really wanna go below that if you are trying to lose weight. Anywhere from 10 to 20 reps. You want low rest. You want at the most 90 seconds in between your rests and your sets, or 30 seconds, which is a lot of what I did a lot of the time and I would super set. So Id do a set of bench, Id go do a set of pull-ups. Id wait 30 seconds. Well, that was foreign to me, but thats what I did. I did a whole lot of cardio. I did six days a week of cardio. I did upper body twice a week, lower body twice a week, and then twice a week Id do cardio with core. So for you fine folks at home, I would suggest four to six days a week, and I would suggest lifting and cardio and core involved in those. And Ill just tell you a little bit about what I did. So for me, Mondays and Thursdays was upper body and cardio. Tuesday and Fridays was lower body and cardio.

Im looking at my old workout right now that I used to have, and Wednesday was cardio and then it was core. And Im gonna put this whole entire workout in the transcript for you fine folks at home to see, so I dont have to detail it all out on the show. So you can check it out at your leisure at your own depth in the transcript. Thats my workout. Thats the gist of some of the things you wanna take from the workout aspect of it.

With the cardio, I would suggest mixing it up. I mean theres stair climber. Theres elliptical. Theres treadmill. You can do plyo box jumps. You can play basketball, make sure its an intense game. You can run outside. Theres all sorts of different things you can do. Mix up that cardio so that you dont get bored and intervals. While youre doing your cardio, intervals is the best way to lose weight. So run hard for 90 seconds, rest. Run hard for a minute, rest. Run hard for 30 seconds, rest. Thats kind of how you want your intervals to be, anywhere from 30 seconds to 90 seconds.

Now, as far as the diet, which is important, probably more important than anything else. Even if you arent able to work out because theres something bothering you physically, just follow the diet aspect of this, which I also have right here. My same diet. Im gonna put that up on the transcript as well and you can check it out at your own leisure and depth as you want to do so in the future, or immediately following the show would absolutely be the best. But, the things is the diet is more important than anything because what you put into your body, its like fuel in a race car. You put and Ive done this before, Ive put kerosene in my car one time by accident. Its like putting kerosene in a race car instead of premium leaded gas or unleaded gas or whatever the best gas is, Im not much of a mechanic.

But as far as the diet goes, that was foreign to me as well because Ive never done drugs, Ive been drunk once in my life and Ill just confess right now. It was at my Washington State recruiting visit and my dad was there. I was hungover the next day, sick as a dog and we managed to fool them. Dad if youre watching this, Im sure you know by now. I think I told you years later. But anyways, my vice was food. I would go into Burger King, Hey, Adam. How you doing? I would go into Taco Bell. Adam, do you want your regular? Like to me everyone had a vice. Food cant be the worst thing in the world, so that was my vice. So for me, Id never eaten like this before in my entire life either. It was a great challenge and something Id never ever done in my entire life.

Now, Im just gonna briefly cover the diet aspect of this. You want your breakfast to be your biggest meal of the day because you need your energy, you need to have some healthy carbs, some healthy sugars so you have a little pep in your step for the entire day, so youre not dragging. And also, as the day goes along, your body digests what you ate in the morning. If you have a big supper, it stillit wont be as digested, so the scale isnt gonna like you as much. So as the day goes along, you want to eat less and less and less.

So my breakfast was the biggest meal of the day, Id have a green smoothie. Thered usually be a couple fruits in there, a banana, blueberries, goji berries, raspberries, some of the super fruits. Id put a serving of greens in there whether it be kale, spinach, power greens, something of that nature. A little bit of protein powder, it helps give it a little thickness, a little flavor to it as well. The other thing that I would put in there was some nuts. You know whether it be almonds, Brazil nuts, or walnuts. Those things are really good. Thatd be my green smoothie, and I would either have some scrambled eggs, or Id have, and Im not gonna lie to you this was not the best tasting thing under Gods hot sun, but I would have those little packets of grilled chicken breasts. I would take it out and I would just eat it. Its not very many calories, and its 42 grams of protein. Bam, just like that. Not the best tasting thing in the world, so you can do scrambled eggs instead. And for those healthy carbs have some whole grain toast or possibly some oatmeal.

And after Id go workout, what I just talked about a little bit, Id have a post-workout shake. You know, three scoops of protein, maybe some keratin, some glutamine, put a couple of scoops of some of the greens powder mix that Id had discovered that I really like really well called Green Greens X, free plug right there for you. You owe me fine, fine company of, of nutritional supplements you. But thats what Id have afterwards also with fish oil supplement Id take a tablespoon of it. Give you a little extra energy. Help you recover as well. And you can read the rest of whats in this diet that I ate, but gradually as the day went along, I ate a little bit less and less. You want more in the morning for energy and gradually your body digests and you wanna eat less throughout the day.

Now the main thing you wanna do is you wanna eat protein four to five times a day. That helps your body recover. You also want to eat greens four to five times a day. That helps your body heal from these workout and from what youre putting your body through at the moment to try to lose this weight. And when you have just straight protein and greens those are called fire meals because that is exactly what you need and its nothing more. So youre still supplying your body nutrients. Yet, youre giving it the minimum amount that it needs, so thats how you can lose the weight.

And the things you need to keep track of, keep track of calories, carbs and your sugars. Those are the three things to keep track of the most, and if youre gonna get some supplements, which I highly advise, a multivitamin, a digestine, and as I previously mentioned before fish oil, glutamine, and some keratin as well.

And on Sundays you do get a cheat meal ladies and gentlemen. For me, that was my sanity. Id start planning that thing on Monday. Where I was gonna go, what I was gonna do, what I was gonna eat. Dont obsess about it. It just gave me something to look forward to and helped me personally keep my sanity. And I could enjoy it every single Sunday.

But now, one of the biggest things Ive found was that this was a six month process for me, and about two months in, I lost a ton of weight, and I took an unload week. I chilled for a week because I want, I dont want it to be a diet. Dont go on a diet. Do not go on a diet. Take The Biggest Loser. More often than not, the winner from that show will, way more often than not if you go back and do your research, the winner from that show from each season that they had now weighs more or as much or more than before they lost all that weight. Diets dont last because you go mentally crazy, and sometimes they can alter your metabolism and make things way worse.

So, I wanted a lifestyle change. So, I mentally enjoyed working out and eating like I had never done in my entire life. For me, it was a brand new challenge, and I was excited about it. I enjoyed it.

After unload week, my biggest concern was putting on weight during that week, and I did not. But, I just had a hard time coming back. In fact, I was posting every Wednesday, working out. It was weight loss Wednesday at the time. People were following me, and I quit posting about it because I decided I needed to take a little bit more of a break. Now, just cause your tired. Just cause its hard. Just cause youre hungry dont give in. Dont beno, no, no, no. Keep going, but if you feel yourself starting to go crazy and coo-coo, that ladies and gentlemen, thats when you gotta make a lifestyle change and not just go for a fad diet.

Now, so, I took a little bit more time off, and when I came back, I was a little bit more rejuvenated. It still wasnt easy because it is challenging. But gradually over the rest of that time because I lost a lot of weight upfront, decided to chill out so I wouldnt drive myself crazy and then, over the last couple of months, over those six months, the remainder of that time, I lost the rest of the weight gradually, so that I would not go crazy and put it back on.

Now, its all based on what, how you feel. If you feel like youre good, keep pushing on. Four days a week. Six days a week. Six months. A year. Whatever you can do to last long term.

There was a guy, who was in the army, who hit me up. Sir, Adam, how do I lose weight? I sent him exactly what is on these papers, which will be in the transcript. He just hit me up about a couple months ago and he just hit me up about two weeks ago, about six weeks later and said, 'Ive lost 51 pounds. Thank you, sir.' Congratulations to you sir because you have done the work.

Now, full disclosure, I weight 260 pounds today. 220, 320, to 220. Why am I 260? Ill be brutally honest with you, when I got to 240, I looked in the mirror, and I didnt want to lose anymore. I was getting too skinny, but I wanted to reach my goal. As soon as I got to 220, I got right back to 240, and gradually over the last few months Ive discovered, so that I can enjoy food, lift the way I want, 260s where I am. Largest arms on the D-line baby. Check out the Carriker Chronicles. omaha.com, my Facebook and Twitter, easiest way to access the show. Sign up for the email notifications, have it right at your finger tips. That was your Workout Wednesday with tip of the week. Youre welcome."

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Carriker Chronicles: Adam's weight loss story, workout plan and diet for weight loss - Omaha World-Herald

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