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As fitness model Sarah Stage nears the end of her pregnancy, she took to Instagram this week to demonstrate her workout and call out critics who do not approve.

Stage has an October due date and still has abs.

In her August 15 Instagram post, the 33-year-old expectant mother showed off her fitness moves and her shockingly flat stomach.

The video shows Stage holding side planks, practicing her lunges and squatting low with her 2-year-old son James Hunter.

Displaying her confidence in the video, Stage used the opportunity to react to critics.

As I'm nearing #8months I've wanted to share what's been on my mind. Since I've announced my second pregnancy, I've had certain Instagram medical experts tell me what I should and shouldn't do ... And while I find some of the comments hilarious, I choose to only listen to my OBGYN and of course I also listen to MY body, Stage wrote.

Stage has grown used to online criticism but she clearly isnt calloused to the judgment.

Shes received similar reproach in the past as she continued to flaunt enviably prominent abdominals throughout her first and second pregnancies.

Earlier in August, Stage showed off her beach body only to be met with the same criticism.

To those who claim she is hurting her baby and acting selfishly, Stage wrote, Some people assume that since I am exercising while pregnant, that I'm obsessed with how I look but in fact I'm obsessed with maintaining a healthy lifestyle that will give my baby and myself the best possible quality of life.

Regardless of ones opinion on the model's pregnant physique, Stages journey serves as an important reminder of the danger in social media comparisons.

A healthy body pregnant or not is beautiful.

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Pregnant fitness model Sarah Stage claps back at critics on Instagram - Today.com

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SARATOGA SPRINGS, N.Y. (NEWS10) Many are setting the reset button on their exercise routine this fall. To help, a Saratoga exercise studio hosted a free fitness event Saturday morning.

If you fell into the trap of summer foods like ice cream and wedding cake, the Saratoga Cycling Studio is offering a chance to recommit to you goals with a morning of free rides.

Especially being in Saratoga there is everything going on, the track, the social parties, weddings, events, its easy to get off track, said Amanda Kladis, spin instructor.

The studio kicked off their commit to fit challenge with free spin classes this morning, and the fitness gurus say this is a workout for everyone.

Amanda: We have a lot of clients who used to run that really dont do that anymore because its so hard on the joints, but spinning is high intensity but low impact on those joints, Kladis said. Commit to Fit backs up what we do here in the studio whether its up here on the bikes or back on the barre or the TRX straps with our personal trainers, it helps to regroup, recharge, refocus our systems.

The Commit to Fit program is all about committing to a healthy lifestyle this fall, and the experts say that exercise is only one half of that equation.

I was told that if you read a label and you cant pronounce an ingredient, dont eat it, said Jerry Amedio, co-owner of the spin studio.

Absolutely if you dont have good nutrition then the pieces for fitness are going to be very difficult to fit together. So Advocare is a solutions based company, were all about providing solutions whether youre looking to build lean muscle, lose weight. Whatever it is, we have a solution, said Melissa Martin of Advocare Nutrition.

Class schedules for charity rides and regular class packages are available online: Saratoga Cycling Studio

Excerpt from:
Free fitness event held at Saratoga Cycling Studio - NEWS10 ABC

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Editors note: This is the third of a three-part series on fitness and how it can benefit you.

Every gym has them. Racks and racks of free weights just waiting for someone to come along and put them to good use.

Kirsten Shockman and Julia Brigham have no qualms about piling plates on the bar, cinching up their weight belts and going to work.

The two local powerlifters have embraced the weights and the more the better.

I think a lot people respect you for it, Brigham said.

Added Shockman, Im more confident now.

While many women shy away from weights and gravitate toward cardio fitness, studies have shown that adding weight-bearing exercise to your routine has benefits that will help women as they age.

The social profile of what women are supposed to be puts women in a bad spot, said Derek Stump, fitness director and personal trainer at Golds Gym in Kennewick. Everyone is a different puzzle. You need weight training to improve your bone density, increase your metabolism and improve your overall health. If you want to do things later in life, you have to do the right things now.

Shockman, 24, is no stranger to the weight room. Her mom, Cindy Shockman, was a powerlifter and has a gym at her house. In her heyday, she bench pressed 248 pounds and pulled a 402 deadlift.

My mom got me into it, said Shockman, who played basketball at Hermiston High School and Mt. Hood Community College. She has taught us some good stuff. I thought I was pretty good at it and I wanted to be like my mom.

Shockman will compete in a meet Sunday at RAB Fitness in Kennewick in hopes of qualifying for the IPL World Powerlifting Championships from Nov. 2-5 in Las Vegas.

Her top marks going into the meet are a 402-pound deadlift, 180-pound bench press and a 360-pound squat. She needs a 941-pound total to qualify for worlds, and has a plan to eclipse the mark.

Im going to try and squat 370 pounds this weekend, she said.

Its amazing to be strong. Not having to ask for help with things is nice.

Finley powerlifter Julia Brigham

Shockman, who works as a physical therapy assistant at Oasis Physical Therapy in Kennewick, has seen first hand the issues people have as they age.

I want my bones to be strong, she said. I work with the elderly and I see a lot of things. I dont want that to be me.

While Shockman has been in the powerlifting world for years, Brigham, 35, has only been in the program since she met Shockman last fall at Elite Ambitions Training in Kennewick.

Ive been working out for three years, but I didnt start powerlifting until October, said Brigham, who played volleyball and softball at River View High School. Its amazing to be strong. Not having to ask for help with things is nice.

Brigham competed in her first powerlifting meet in April, and while she was a bit disappointed in her lifts, she enjoyed the experience.

I learned so much, she said. Overall, I was happy with how it went.

Brigham, who works at HAPO credit union, has top lifts of 160 in the bench press, a 280 deadlift and a 290 squat.

Powerlifting may be the right program for Shockman and Brigham, but women also can achieve their goals by choosing lighter weights.

Stump said he makes all of his female clients lift weights, whether they want to or not.

You have to come prepared to work, he said. Some worry about getting bulky, but most women dont have the testosterone, nor can they eat enough for that to happen. I run everything like a scientific method. There are studies about injury prevention, we need bone density to hold our structure. The human body is a miracle in itself.

The one saving grace is the ones who have had something broken and have been through physical therapy. They are used to using resistance bands and weights. They dont need convincing.

Stump, who also has a degree in exercise science, does not discourage his clients from cardio fitness, but instead tries to help them find a balance.

Being strong is empowering, he said. Cardio is important because your heart is your fuel pump, and you need it to work. Cardio is necessary, but not near as much fun as the weights. You want to be strong, pick up the heavier weights. You want to tone, you do more repetitions. Either way, in the end, it will benefit you.

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Women vs. Weights: Lifting is a must for reaching fitness goals - Tri-City Herald

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Exercise physiologist Traci Fuhrman and registered dietitian Wendi Knowles are combining their talents at Tinker Air Force Base to keep the base's active duty personnel in condition, both inside and out.

All members of the U.S. military must pass rigorous physical fitness tests to remain in their ranks. For those in the Air Force, the test includes a timed run and a specific number of push-ups and situps to be completed within one minute. They also must pass a waist circumference test. The standards vary according to sex and age.

The task for Fuhrman and Knowles is to get those who may need a little help passing the test into peak condition.

To that end, they provide four eight-week of Performance Intervention courses that combine fitness training and nutrition.

In the civilian world, your job isn't dependent on passing a fitness test. That's why it's so much different here, Fuhrman said. Their job is dependent on passing this test, and if they don't pass the test, they don't get to keep their job. It weighs heavy on them. We see people go to extremes just to be able to pass, and that's when they get injured or practice bad habits.

Fuhrman's and Knowles' Fit program is designed for progressive intensity, five days a week over the eight-week course. Each day's hourlong class provides a different piece of the training, including running, strength training, flexibility, cardio and functional movement conditioning, in addition to nutrition and behavior modification.

In addition to a running-only course and a nutrition-only course, they also have a modified course for active duty men and women who are recovering from an injury, which Fuhrman and Knowles see frequently.

With improper form and technique and the way that they're moving and not stretching properly and not conditioning properly, it will lead to injury, Fuhrman said. And a lot of them already have had injuries, so my job is to correct that so they're not going to get reinjured or to prevent the injuring from happening altogether.

To correct bad habits, Fuhrman uses specialized equipment to determine body composition, resting metabolic rate and gait.

I take them through a functional movement screen where I look at the way they move. That helps with body movements and patterns and correcting their mobility, she said.

As for Knowles, her task is whittling down the waistline.

"We see a lot of folks who have lost a lot of weight to get into the military and then go through boot camp. That's tough, it's hard, the weight stays down. And then they get to tech school, and they start back to their old habits, she said. There's a real issue with even qualifying to get into the military because the parameters are such that you have to have a certain weight. A third of the population is either overweight or obese, so they're struggling with getting people in. There are people who want to (join the military) and they'll go on crash diets to get in but they don't really learn. And if you don't really learn ... the weight will come back.

To achieve a lasting change, Knowles said she brings in a behavior health specialist to help work through barriers.

A lot of this is about extended overall behavior change because behavioral health becomes important for both fitness and nutrition, she said. If they haven't been working out, why haven't they? What is missing? How can they build this into their lifestyle and how can they change behaviors?

Despite their 75 percent to 85 percent success rate, Fuhrman and Knowles say there is no magic bullet. It's about hard work, moderation and common sense.

We have people who go through the program and are very successful, then they return to their old habits, Knowles said. Then we have people who go through the program who are able to maintain it and model it. It helps with so many aspects of your life if you can get control of the fitness and eating part of it. It can build into other parts of your life.

The rest is here:
Fitness, nutrition experts keep military at Tinker Air Force Base in peak condition - NewsOK.com

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I have become a huge fan of memes (photos or cartoons with funny or inspirational sayings). You can find them for just about any subject just by typing a topic into Google and hitting enter. For todays column, I typed in funny memes about not exercising. Here are a few of the funnier ones:

Oh so you have no time to work out today? Tell me how many hours you spent on Facebook?

Exercise? I thought you said extra fries?

Oh youre not going to exercise today? That sounds effective.

Recently, I was with my friend, Deborah, doing some business and told her I had to be finished in time to get to my CrossFit class. Her response was that she wished she could get back into it again. What? So far as I know she still has a membership, the gym is in the same place and her car is fully operational. So what is the problem?

Despite our best intentions, many times we fall off the fitness wagon. An injury, job or life change such as a marriage, move or the birth of a child are just some of the reasons we might put our sneakers away. Even though we tell ourselves it is just temporary until things settle down, many times we stay away much longer than planned. The more time passes, the less motivated we become. The thought of getting sore all over again or being slower or heavier than when our gym mates last saw us add another layer of resistance.

Before you get to the point of no return when it comes to your fitness routine, Prevention Magazine has some tips for keeping on track:

Make a date. If you promise a friend you will meet them for a walk or a run, chances are you will not skip. I make it a priority to meet my friends at 5 a.m. three days per week for walking just so they wont give me a hard time.

Pump more iron: As a mineral that helps convert food to energy, iron is essential. We need at least 18 mg of iron per day from foods such as lean meats, legumes and leafy green veggies. In addition, foods that are high in vitamin C will help the iron be absorbed.

Fuel up early: Eating the bulk of your calories in the earlier part of the day will help fuel exercise and keep your energy level high.

Make it fun: Mix up your exercise routine so you dont get bored. That is why I like CrossFit so much. Every day it is a different routine so I dont feel stagnant.

Pile on the rewards: Reward yourself for working out.If your goal is to work out three times per week and you do, get yourself a me gift. Just make sure that gift does not include chocolate syrup and sprinkles. For big milestones like a large weight loss or completing a race or competition, treat yourself to a trip or a spa day.

Create an exercise menu: Have a workout plan for all your rhythms. Tired from your day? Go walking. Stressed out? Go take a high energy class. Need some family time? Grab the kids and dog and head to the park.

By utilizing these tips, you can keep your fitness routine going despite whatever life throws at you. If you do find yourself out of the routine for an extended period of time, dont forget to come back. Your body and your soul will be better for it.

Kathy Hansen

Kathy Hansen has over 30 years of experience in the health and fitness field and hopes to see Deborah back at CrossFit after she reads this column. She can be reached via e-mail at hansen02@srmc.org

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Simple steps help you stay the fitness course - The Robesonian

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Mike Gleason Daily News Staff @MGleason_MDN

HUDSON - Set to begin offering classes later this month, the Academy of Sports & Fitness Training is looking to educate the next generation of personal trainers.

Co-founder Chellana Kwas said the school was licensed by the state as a private occupational school, similar to other trade academies such as those for massage or cosmetology. Its classes are scheduled to start on Aug. 28.

"We cover everything from anatomy to bioenergetics," she said. "We teach program design, and have a course on the fitness business that covers resumes, interview skills and acquiring and retaining clients."

According to Kwas, the school can be for students just out of high school, but can also accommodate those looking for a career change. It has a focus on hands-on learning, as opposed to online courses available elsewhere, she said.

Kwas said she and fellow co-founder Emily Morin had been working at a similar school when they were inspired to start their own academy.

"As the director of education (there), I had developed all the curriculum and had a good support network," Kwas said. "We felt the demand was definitely there - the industry is in a boom."

There has been an increase in the need for trainers across the board, Kwas said, driven partly by an aging population and the increase in obesity and diabetes in recent years.

"There's been a big boom in online training, with people hiring their guide through apps," she said. "Group training is popular right now, as a way to cut the expense (of a one-to-one trainer) and make things more affordable."

Both the founders are from the area - Kwas is an Upton native, while Morin is from Leominster - but there were other reasons why they chose to establish their school in MetroWest.

"We really wanted to cater to a larger geographic area," Kwas said. "We realized that there were no other programs like this outside of Boston."

Kwas said she hoped the location would be more convenient to students throughout the area, including those from as far away as New Hampshire.

Facts about the Academy of Sports & Fitness training

Mike Gleason can be reached at 508-634-7546 or mgleason@wickedlocal.com. For news throughout the day, follow him on Twitter @MGleason_MDN.

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An exercise in instruction - Milford Daily News

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Welcome to the first of a monthly series on Faribault Parks and Recreation.

This is our way to inform and educate our readers about what we do, who we are, and the benefits of Parks and Recreation in the greater Faribault area. We had previously written weekly articles from 2004-09. The Parks and Recreation Department is headquartered out of the Faribault Community Center.

It is here you may contact the program supervisors for all of the programs and facilities within our department. Programs such as youth volleyball, basketball, swim lessons, adult softball and volleyball are several of the most visible activities that people are aware of. We also offer a number of lesser known programs such as Safety Camp, Fun Center, taekwondo, cub and flag football. Along with all of the athletic programs we run the Concerts in the Park Series, Pet Parade and many other community events. Many of these programs and activities will be featured in future articles.

Youth programs offered by our department are intended to be instructional and fun. We are not as concerned about who might win a game as we are about everyone playing, having fun and hopefully learning the sport at the same time. It is our desire to introduce activities to youth that they may participate in through their entire life.

Adult programming includes a large number of fitness classes, with group exercise classes at Washington, and yoga, Pilates and water exercise being very successful.

We also develop enrichment programs for youth and adults. These can range from youth firearm and snowmobile training to art, languages, first aid and CPR. We are always searching for new instructors and exciting new programs.

The Parks and Recreation Department is known for its facilities. At the Community Center there is an indoor pool, gymnasium, racquetball courts, a Fitness Center with treadmills, steppers, and a full line of strength machines. The Washington Recreation Center offers classes and public room rentals. Other facilities operated by the department include the Faribault Family Aquatic Center, park shelters, Faribault Soccer Complex, Armed Forces Reserve Center, and softball/baseball fields. We also work very closely with the ice arena to provide indoor ice skating opportunities and skate rentals.

The current park system consists of 38 park areas maintained by our parks maintenance staff. The staff deals with all of the regular maintenance that people expect such as vandalism repair, mowing, cleaning, repair, installation and maintenance of equipment, and tree and trail maintenance. Other responsibilities include hanging banners and holiday decorations. We install and repair the downtown flower baskets with volunteers from the Faribault Senior Center. The parks department also works in conjunction with numerous community groups, providing supplies and fencing.

As Faribault grows we try to meet the desires of the community by continually seeking new programs and amenities. We spend a considerable amount of time planning for the future so we may meet these needs. Items such as replacing outdated and sub-standard playground equipment, acquiring parkland in new developments and linking the Sakatah Singing Hills and Mills Town Trail are a few of the issues we deal with on a daily basis.

Each month another Parks and Recreation staff member will write an article to discuss upcoming programs and activities. I hope that the readers become educated about the benefits of parks and recreation while reading this series. We are here to put your ideas to work, we welcome your input! If you have an area of interest that we may be able to provide programs for, feel free to contact us at the Faribault Parks and Recreation Department at 334-2064.

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Looking for something to do? Check out Parks & Rec - Southernminn.com

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Photo: Bob Luckey Jr. / Hearst Connecticut Media

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Suzanne Testani, program director the the Greenwich Senior Center, leads an exercise class for seniors at the center in Greenwich, Conn., Friday, Aug. 18, 2017. Testani will be retiring at the end of August.

Spotlight: Suzanne Testani looks to jump over new hurdles

GREENWICH In October 1997, Suzanne Testani took her young son to work so they could march into the auditorium at the Nathaniel Witherell nursing home on North Street. For an elaborately-planned Halloween costume, she chose to be Lady Godiva, and 8-year-old Alex was her knight in shining armor.

Her son who would eventually be working in Greenwich as a police officer led her into the auditorium with his sword in the air. She entered to a crowd of live-in seniors on her noble steed. She had borrowed a horse for the day.

Although she told her director at the time in advance that she would be bringing in an animal, she didnt say what the animal or the costume would be.

That was one of my bigger moments at Nathaniel Witherell, she said Friday 20 years later sitting in the Greenwich Senior Center conference room.

I needed the horse, she laughed. And I was bareback too I had no saddle. I told the gal I needed (a horse) that was bomb-proof, that wasnt going to spook at electronic doors. She goes, I got just the right horse. He does Civil War reinactments!

He was a little older but he was a good boy, Testani said. Now I have my own horse.

The Senior Centers program coordinator is retiring at the end of the month after spending 32 years working for the Town of Greenwich.

Suzanne Testani is a vibrant part of the programs provided to Greenwich's Seniors. She is able to engage our seniors in athletic activities, educational programs as well as social and cultural events. She always greets people with a warm smile and an abundance of enthusiasm, said First Selectman Peter Tesei.

We will miss her and wish her well as she transitions to the next phase of her life. My personal gratitude (goes) to Suzanne for her thoughtful and helpful guidance during my tenure," he said.

Testanis career began at Nathaniel Witherell in 1985, where she worked for almost 18 years. In 2005, she returned to the town working part-time at the center until she was promoted and the program coordinator position turned full-time.

But although Testani grew up in Fairfield and lived in Stamford and West Haven before putting down roots in Trumbull, her Greenwich presence is undeniable to those who have worked with her and know her.

I was thinking about it this morning, said Deanna Salerno last week, the friendly face that has been greeting everyone who comes into 299 Greenwich Ave. since January 2007.

Salerno sat back in her chair.

Shes always been like family, she said. Like when I first started, she made me feel really comfortable about working here always smiling, always happy. We are always laughing. Im going to miss her terribly.

We became friends, you know, Salerno said.

Testani joked to her husband Jack that she is leaving more than an intangible legacy in town.

Of course when our son (Alex) had the opportunity to get his position as a police officer, it was just another touch of irony, Jack Testani said. Suzanne would say shes leaving some of her DNA behind in the form of our son even though shes leaving.

And the Greenwich police officer, now 27, said if hes doing his job well, he owes it all to her.

She exemplifies the balance in relationship to hard work versus talent, he said last week. Her talents in artistry, interpersonal communication skill and compassion have aged like fine wine... I owe my work ethic and maintenance of my talents to her.

Her husband, though, said that aside from her footprint in Greenwich, Testani has been active in Trumbull on a political level in a way that has always impressed him.

The years have just been one adventure after another with Suzanne, he said. Its basically being married to the Energizer bunny, only with a lot of emotion and intelligence and dedication and honesty and strength.

You know, she is someone that has always worn an incredible amount of hats since the time we first got married, said Testani. Not only is she a wife and a mother, but first she was an appointed official ... (for) Parks and Recreation in 2005, and then she got elected in her own right to the Town Council in 2007 ... and then she got elected to be Vice Chairman of the Republican Town Committee in 2009 which is the equivalent of the RTM in Greenwich, but much smaller.

Now she is a TRTC Finance Committee chairman and serves as Vice Chairman of the Trumbull Board of Education. Her husband serves as TRTC Chairman.

Shes a very exceptional person, he said. I'm very fortunate; I consider her my best friend and my wife.

Jack Testani said that the Senior Center program coordinator also went to get her lifeguarding license at the Greenwich YMCA so that the center wouldnt have to hire a separate lifeguard for its Aquatic classes. She also is a group fitness director, and uses that certification to teach other exercise classes at the center.

Heres a woman in her 40s, he said, going against high school kids. And she beat them all in the freestyle and the butterfly ... I kept telling her to join the Olympics.

Chicky Krois, an employee with the towns Commission on Aging, agreed that Testani truly is one of a kind.

Its going to be hard to replace her, said Krois. Shes generous, shes got a generous personality. Were going to miss her.

And her younger son, William Testani, said her personality, enthusiasm and compassion for other human beings are unparalleled in the world as he knows it.

She was pregnant with me while working at Nathaniel Witherell and I grew up helping her at that nursing home, William Testani said.

He turns 24 Tuesday.

Her drive and passion for helping others in the social work field, he said, is what motivated me to work in the field of social work. And I try to emulate what my mother has brought to the town of Greenwich day in and day out for over 20 years in my own work.

As for where she wants to take it from here, Testani said that at 55 she is ready for a change of pace. She wants to move to California after selling her Trumbull home which she says is easier to keep clean for showing now that the boys have moved out and are both settled.

I would really love to go back to school, get my masters degree as an LCSW and have a private practice, become a marriage and family therapist, she said. Thats what I want to do. There are a lot of people who need help out there.

Ive had the glorious opportunity here in Greenwich to help people, said Testani, but its time for me to reinvent myself, rewire myself and do something different.

E: JTuriano@greenwichtime.com; T: @jturianoGT; IG: @greenwichgreen

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Spotlight: Suzanne Testani looks to jump over new hurdles - Greenwich Time

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By Marlene Cimons, The Washington Post

Exercise by itself wont help you lose weight.

This is not to say that exercise isnt good for you; it is, in fact, great for you. It conveys an astonishing array of health benefits.

But and we all hate hearing this many experts, while extolling the benefits of exercise, say the primary villain when it comes to excess weight is whats on our menu. To lose weight, we have to cut calories.

Exercise helps keep lost pounds off, but exercise alone cant do the initial job of losing it.

I think the role of exercise in weight loss is highly overrated, says Marc Reitman, chief of the diabetes, endocrinology and obesity branch of the National Institute of Diabetes and Digestive and Kidney Diseases, or NIDDK. I think its really great for being healthy, but Im a strong believer that overeating is what causes obesity. To exercise your way out of overeating is impossible.

Michael Joyner, a Mayo Clinic researcher who studies how people respond to the stress of exercise, agrees. The key for weight loss is to generate and maintain a calorie deficit, he says. Its pretty easy to get people to eat 1,000 calories less per day, but to get them to do 1,000 calories per day of exercise walking 10 miles is daunting at many levels, including time and motivation, he says.

To be sure, some people can work weight off, experts say. These include those who exercise vigorously for long periods, and professional athletes, who typically engage in high-intensity workouts.

But they are the exceptions. Those high-level workouts are not something most people do, says Philip F. Smith, co-director of NIDDKs office of obesity research. Walking for an hour wont do it.

Joyner agrees. Theoretically, people can exercise enough to lose without changing what they eat, but they have to exercise a whole lot, he says.

Moreover, moderate exercise doesnt really burn all that many calories, especially when you think about a single piece of chocolate cake, which has between 200 and 500 calories. Most people burn only about 100 calories for every mile of running or walking, although this can vary depending on the person, according to Joyner. Put another way, to lose one pound, you must run a deficit of about 3,500 calories meaning that if you burn an excess 500 calories a day, it would take a week to drop that pound.

Kevin D. Hall, an NIDDK scientist who studies how metabolism and the brain adapt to diet and exercise, agrees that a modest degree of weight loss would require large amounts of exercise. However, high levels of physical activity seem to be very important for maintenance of lost weight, he adds, defining high as more than an hour of exercise daily.

In a recent study, Hall concluded that exercise typically result[s] in less average weight loss than expected, based on the exercise calories expended, and that individual weight changes are highly variable even when people stick to exercise regimens.

The likely reason is that people tend to compensate for changes in food intake and non-exercise physical activities, Hall wrote. Or, as Joyner puts it: If people replace non-exercise but otherwise active time with sedentary time, sometimes things cancel out.

Strength training or resistance training lifting weights, for example also is important for overall health, but, as with other forms of exercise, it doesnt prompt weight loss. (In fact, it may cause the reading on the scale to inch up a bit, because muscle is denser than fat.) Nevertheless, strength training is good to maintain lean tissue, Joyner says.

And you cant count on exercise to increase your metabolism for several hours afterward.

Exercise, if hard enough and long enough, certainly can do this, Joyner says. But again, it depends on how much, what type and how hard. A two-mile stroll, while a good thing, will not do too much to resting metabolism.

But now the good news: Exercise remains one of the best things you can do for yourself. It enhances health in numerous ways.

It strengthens the heart and lungs. It reduces the risk of Type 2 diabetes and metabolic syndrome, a collection of symptoms that include hypertension, high blood sugar, excess body fat around the waist and abnormal cholesterol or triglyceride levels.

Weight-bearing activities, such as running, strengthen bones and muscles. Having strong bones prevents osteoporosis, helping to avert bone-breaking falls in the elderly. For older people, exercise facilitates the capacity for them to stay engaged in life, Joyner says.

Exercise also reduces the risk of certain cancers, including breast and colon cancer. It elevates mood, and it keeps thinking and judgment skills sharp.

Overall, it helps you live longer. People who work out for about seven hours a week have a 40 percent lower risk of dying early compared with those who exercise less than 30 minutes a week, according to the Centers for Disease Control and Prevention.

Exercise in almost any dose does so many good things for people, Joyner says.

Is one exercise more effective than another?

I love to play soccer, Smith says. I would do anything to play soccer, and try to play three times a week until my body cant take it. But people should exercise as much as they can tolerate and enjoy. Thats what they should shoot for.

Reitman agrees. The best exercise is the one you keep doing, he says.

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Exercising is good, but calories are what count for losing weight - The Denver Post

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Weighing yourself everyday may help you to shed those extra pounds, suggests a study.

According to researchers, standing on the weighing scales produced unexpected effects by encouraging people to cut back on junk food. Seeing small results regularly in the long battle with the bulge motivates adults to stick with their diet and exercise routine. Noticing weight gain can motivate adults to adopt lifestyle changes, helping them to avoid an expanding waistline.

Dr Meghan Butryn from Drexel University in Philadelphia, Pennsylvania said, Regularly weighing yourself can motivate you to engage in healthy eating and exercise behaviors. It provides you with evidence that these behaviors are effective in helping you lose weight or prevent weight gain.

Similarly, if you see weight gain on the scale, that information can motivate you to make a change. The findings, which also involved experts at the University of Pennsylvania, involved 294 college girls of varying weights. Each participant had their body fat and BMI measured at the beginning of the study, six months and two years after.

The participants were also quizzed about the frequency of their weighing habits. On average, women who reported at least one period of daily self-weighing tended to avoid piling on the pounds. The team was to find that women, who weighed themselves daily had heavier BMIs at baseline than other participants.

The results suggested that self-weighing can effectively prevent weight gain after initial weight loss for people with obesity. The research appears in the Journal of Behavioral Medicine states.

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Want to lose weight fast? Start weighing yourself daily then! - Hindustan Times

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