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Ever look in the mirror and not like what you see? Well, I have. I have always had trouble keeping or maintaining a healthy weight. At a young age, I was criticized and humiliated for being fat or not perfect by societys standards.

After a while, I knew I had to make some drastic changes in my life and I was willing to put in the hard work to be healthy and to stop being bullied in school. I was name called, I was pushed around, and more importantly, I felt horrible about myself. What I learned is to move on and to change myself.

America has been plagued by obesity and it is a big issue today. Although, running was a key factor in helping me shed unwanted weight and I still do it to this very day. I think that running is the key to losing weight, along with other key factors. In high school, I joined my schools football team to lose the weight and I was able to.

Photo of a weight scale (taken by me)

Running this summer about three to five days a week, I was able to lose some weight and minimize the big belly that I had. Now, I am a lot more confident about myself and I feel better. Running is actually pretty relaxing and it can help relieve a lot of stress. Since I have not played a sport since my high school days, I run outside my apartment complex in New Jersey for about 35 minutes to an hour. Some days at most I run for an hour and 30 minutes, but that is rare for me and is on my good days.

I would rather do my running outside than doing the traditional treadmill any day. You might ask why? Well, I find that running outside for me at least is not as boring because there is scenery to look at and it can be more of a challenge. One of the challenges is running in the hot weather and obviously, you can sweat more. Usually, after I finish my run my whole shirt or most of it is drenched in sweat. Although, this is a benefit because this helps in losing the weight fast and easy.I also cannot run on a treadmill because it makes me dizzy for some reason and I will admit that sometimes I get scared of missing a step or falling off of the machine and being pointed out or embarrassed by others.

I noticed that after a couple of weeks of sweating and breathing hard that I was, in fact, losing weight. I stepped on my scale and was shedding off a couple of pounds every week or two. Since the beginning of the summer, I have been able to lose 15 to 20 pounds. Additionally, I was building up my stamina too because I would do about 100-meter full speed sprints in between my runs. Despite the research saying that running is bad for you, I notice it is a great way to build stamina and lose weight effectively.

Photo found on Pexels

However, eating right is the other side of the constant battle. When I started my running routine I had to minimize junk food and eating late at night. I could not run for very long at first too because of how out of shape I was and how hard I was breathing. After a couple of days, I could see improvement in breathing and was able to run longer. I also drank a lot of water and stayed hydrated, always bringing a bottle of water with me during my run. It is essential to stay hydrated. Before I would even go outside to run, I made sure I had my Beat headphones for music that brings added motivation.

If a person wants, they can also lift weights. So that way you will not be losing a lot of muscle by running. Lifting weights at the same time could help maintain muscle mass.

What I learned after a while is that we cannot completely change our genetics or how our bodies are. We are all blessed with a different shape and everyone has their own imperfections. Our society glorifies unrealistic standards of beauty and shape that is almost impossible to obtain. No one is perfect in this world, so neither should our bodies be.

Being happy is the key to life and it always should be. But, if you want to lose some weight and in the right way, then run. It helped me out significantly and it can you too.

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Need/Want to Lose Weight? Run. - Uloop News

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Less than two years ago David Sandy had used KETO to reach a low of 355 lbs from a high of 440.

He had dieted to about that low many times over the past twenty years, but always found that diets not only stopped working, but made him feel cold, sick, and sleepy all the time as well. On the last round of dieting he tracked his TSH go from normal to hypothyroid levels over the year of KETO.

He found references to fasting helping blood sugar and found that 18 hours without eating could bring blood sugar from borderline high to normal. He knew that his insulin levels were several times lab normal and figured that if fasting could help blood sugar metabolism that fast maybe it could help with weight loss.

He then did a two and a half day fast and lost over ten pounds. He describes the first fast as his hardest ever; including a 20 day no calorie fast he did. He then kept going and figures he's done over 150 cumulative fasting dates since the first fast in January 2016.

Which Types of Fasting Get Better Results

Now here's the interesting part. He doesn't follow a set protocol. Some fasts are no calorie liquids, some very low calorie, some are a couple days, and some have gone as 20 days. He finds the stricter fasts work better, but gets good results from most varieties of fasts and says the most important thing is to make progress. He does reckon that five to seven day fast constitute the bulk of his fasts. He also doesn't eat super healthy when not fasting. He does try to eat mindfully, but between trying to avoid the metabolic slowdown again and finding that being really strict dieting wise distracts from the fasting he that illustrates an essentially foodie approach when not fasting.

I'm not sure I agree with that, but it's certainly a very different approach than any other 190 lb weight loser.

Also, interesting is the lack of a strict fasting protocol. Scheduling his fasts as motivated and fitting into his social calendar also flies in the face of conventional wisdom. He describes the efficacy of fasting itself as providing more than sufficient motivation after a lifetime of failed diets that in his view provided marginal long term benefits at the cost of basically making him physically ill in the short term.

David states that his appetite started to radically decrease after about forty days of fasting and that now he can feel full for several days after a day or two of heavy eating. He also exercises regularly, even during long fasts. He's found that not being able to exercise makes fasting harder since the exercise counteracts the boredom.

David's currently at a weight of 250lbs and is preparing for his final leg to his goal of 12% body fat per DEXA. He had 205 lbs of lean body mass per dexa at 305 lbs so he reckons based on minimal muscle loss that his final weight will need to be from 210-225lbs. He's excited that a lifetime of weight training might finally get to show. If he's off, he'll just keep going.

David wants to encourage everyone who have found traditional dietary advice to be untenable to give fasting a good go and that it really is different. He says his life has changed completely not only health wise, but socially as well and that his lifetime of struggling with diets payed off in the end. He also feels that different things works for different people, so not to judge yourself by people who might need only need to eat somewhat healthy to lose weight. Give something a good go and if that doesn't work than try something else is his philosophy. If you want to follow the last leg of his journey, he keeps a blog called Prudently and an instagram @liveprudently.

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Keto Gets Half Way, but Water Fasting Leads Him To 200 lb Weight Loss - eMaxHealth

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My mother started me on diets when I was 12 and barely overweight. I would lose weight and gain it back and then more. Finally, I gave up. I dont diet. I try to eat a varied diet and not go overboard on anything. I exercise. What I dont do? I dont put up with being treated like garbage anymore. I fire doctors who treat me poorly. I live my life. I go on vacation. I wear a bathing suit in public. I dont worry if people see me eating a doughnut. Being thin will never make me happy, but not caring about other peoples opinions has been the greatest gift Ive ever given myself. Alexis, Mechanicsburg, Pa.

Some readers shared that they will always be fighting their weight.

A few years ago, I lost 50 pounds. Every day of that journey was effort, but looking back, that was nothing compared with the struggle of every day since then. It was like discovering that you could run a marathon, and then at the finish line realizing that every day for the rest of your life, you had to keep running that marathon pace. Every day I will have to keep managing a chronic situation and keep having to make choices. It can be draining. Larry, Palo Alto, Calif.

I counted every calorie. I took up running, and then triathlons. I ran 13 miles at a stretch, hours of working out a day. But the weight kept rising. I became depressed. I was so upset and angry and heartbroken that no matter how hard I worked, no matter what I did, the weight kept creeping back up. So I ran more. I added more weight training. When my body broke down, I switched to yoga and hiking. The weight kept creeping back, faster and faster. If I was going to work so hard and feel so bad, what was the point? I still dont have answers. Im still seeking them. But I will tell you what Im tired of: being made to feel bad about myself, or lazy, or undisciplined, when I know how hard Ive worked. Robyn, Asheville, N.C.

Other readers said that even after losing weight, the stigma surrounding their bodies endures.

When you lose 100 pounds, people will comment, congratulate you. They will frequently tell you how much better you look, because previously you looked horrible, unprofessional, like you didnt care or memorably that you looked like a cow. These compliments reveal exactly what people thought of you before your weight loss. When the yo-yo goes back up, you dont forget these comments because you now know exactly what people think of you. You think of all that you have achieved in your life, and you wonder why your weight loss is the thing that gathers the most comments. Janet, Bel Air, Md.

Years ago, I lost about 50 pounds. Even when I could shop in the normal-people stores, I couldnt see the weight loss when I looked in the mirror. When you spend your whole life wishing, hoping and trying to become a different person, you sort of expect your heart and mind to change along with your body. And they dont. At least they didnt for me. I still saw a girl with tree-trunk legs and a flabby stomach who wanted to eat ice cream for breakfast. That was two or three Weight Watchers memberships ago. Emily, Salt Lake City

When I came home after weight loss, I was surrounded by food and by a culture that didnt like someone who ate almost nothing and exercised constantly. My family and friends who pitied me for being fat were off-balanced somehow by my extreme weight loss. I lost friends, a boyfriend and a job. I was no longer the passive, helpful fat girl so used to accommodating everyone elses need. I was the assertive, even demanding woman who wanted a new life. Jean Renfro Anspaugh, Fairfax, Va.

For many readers, the toughest battle has been mental rather than physical.

In 2008, my brother was killed in Iraq, and I ate it. I ate all of it. I soothed the rage with Coke Slurpees. I choked down lo mein as if I might digest the insatiable grief. I gained 35 pounds in four months and then I started Weight Watchers online. I was strict all week, eating cottage cheese and green peppers for lunch, then Id binge on pizza all weekend. Sunday nights Id write in my journal: Nothing tastes as good as being thin feels. Ive been high, clutching my protruding hip bones at 132, and Ive been low, frantically stroking my double chin at 175. I substituted the pain of my brothers unjust, unnecessary death with the chase of numbers and flesh. America promised my brothers death was a great sacrifice: tragic, but productive. I ate until America could promise my own body was tragic, in unproductive ways. Samantha, Columbus, Ohio

One night, I was trying to sleep but found myself going over my caloric intake of the day over and over in my head, planning my meals for the next day to balance out a cookie I had had that day. When I realized how problematic this was, I decided to quit calorie counting cold turkey. I stopped tracking my food altogether and deleted the MyFitnessPal app on my phone. Unfortunately, my mind was so well trained at that point that it only made my anxiety worse. Unable to see my calories on my iPhone screen, I would constantly be adding up the content of my meals, so much so that I couldnt concentrate on school and found myself dazed when with my friends. Now I try and think about my disordered eating as something separate from me. I work hard every day to squash the monster. Sofie, San Francisco

Im a registered dietitian, and weight loss is an area of my profession I avoid, to be honest. Because I dont have answers. I strongly believe that cutting calories results in weight loss. I also recognize that this strategy is hard to act on and maintain, creates unhealthy relationships with food and exercise and can often cause more harm than good. I know the years I spent losing and then regaining weight may have hurt my metabolism. I know I have disordered thoughts left over from seeing food as harmful. But I feel more confident that I can (and am working to) fix my relationship with food. On the other hand, Im not sure I can ever remove the damage of being the fat girl. Katie, Durham, N.C.

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Our Complicated Relationships With Dieting and Weight: Readers Share Their Stories - New York Times

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A diet doesnt need to be 100 percent healthy to be healthy, according to Work Week Lunch founder Talia Koren. The blogger lost 10 pounds following the 80/20 rule, which involves focusing on eating healthy foods 80 percent of the time, and less healthy foods the remaining 20 percent.

I wasnt restraining myself and I think thats the key to what makes it work, Koren tells NBC News Better. You can have what you want, but you have to have more of the healthy stuff."

The 25-year-old says she put on a few extra pounds in college. Her eating habits worsened after she started working for a busy New York City media company, where pizza days and free bagels were the norm. Shedding the weight seemed impossible.

When youre not eating well, your energy levels are affected, and thats what I found, Koren said. I was really sluggish. I didnt like the way my clothes fit. I just didnt feel good about myself.

Koren tried numerous diet fads, none of which seemed to help her lose weight. Exercise didnt seem to help either. In 2015, while researching online, she learned about the 80/20 rule and decided to try it.

Koren approached the 80/20 rule using what she calls the week-long approach. She eats about 21 meals in a week, 80 percent of which make up about 17 meals. She prefers this to the day-long approach, which means 80 percent of her daily meals are healthy.

If 20 percent [of what you eat] is sweet potato fries every day, thats going to add up, she explains.

The week-long approach, however, forces her to have more self-restraint. While about 17 of her meals are healthy during the week, just four are less healthy.

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Koren began cooking her meals at home. Her healthy meals consist of whole grains, lean proteins, fruits and vegetables and nutrient dense carbs.

For example:

She decided to reserve her less healthy meals for when she eats out with friends. But shes careful not to pick menu items that are too unhealthy.

I love Mediterranean food, she says. So I would get falafel, which is fried, and maybe some cole slaw there would be mayo in there that type of thing, where its not totally unhealthy but not super strict either.

You should never use your 20 percent less healthy meal allowance as an excuse to binge eat, she warns.

That doesnt mean youre going to an extreme opposite like youre just going to eat pizza 20 percent of the time, she says. It just means caring a little less.

Whats Korens secret to keeping her healthy lifestyle consistent? She prepares her meals in advance.

Meal prepping is a huge, huge reason why I was able to stay so consistent, because no matter what diet or plan youre on, you need to prepare, she says.

The blogger meal preps twice a week. On Sunday shell prepare her meals for Monday through Wednesday, and on Wednesday shell prepare her meals for Thursday through Sunday. For example, shell cook broccoli, sweet potatoes, and salmon, and divide them into three portions for her lunch for the next three days. She says these prepared dishes prevent her from making unhealthy excuses.

You want to beat your brain to the punch and just have the healthy meal in front of you, so you dont even have to think about a decision its just there, says Koren.

After six months of following the 80/20 rule, Koren went from about 130 to 120 pounds.

This is what I would call my happy weight, she says. Im not trying to lose more, I dont want to gain more either.

The blogger says losing the weight felt awesome, but notes it was a result of focusing on healthy lifestyle changes, not an obsession with slimming down.

I was focusing on the process on the cooking process and all of a sudden I realized my clothes started fitting better, my energy levels were very balanced throughout the day, she says.

It just made life a lot easier, Koren concluded.

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How the 80/20 Rule Helped This Woman Lose Weight - NBCNews.com

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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.

When your metabolism slows down, the pounds add up.

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Exercise does so much for you. Why won't it make you lose weight? - Washington Post

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If theres any group of people youd think would value cold, hard, pure results, its professional athletes.After all, thats what they get paid for, right? Not to play well or to have fun, but to win.

Lets take a look at three of the greatest athletes of all time.

Hes been the World Number One for the most consecutive weeks as well as the most total weeks of any golfer, ever. Hes been awarded PGA Player Of The Year a record 11 times. Hes also made the most money of any golfer in history.

Cold, hard, pure results.

Winning isnt always a barometer of getting better. Tiger Woods

A three time NBA Champion, a four time MVP, and the only player ever to lead an NBA Finals in all five major statistical categories: points, rebounds, assists, blocks, and steals.

Again: results.

I hear that word pressure all the time. There is a lot of pressure put on me, but I dont put a lot of pressure on myself. I feel if I play my game, it will take care of itself. LeBron James

Lets start with something you wont be surprised about: Jordan holds the record for most game-winning shots made in NBA history. Even when everybody in the building knew that Jordan would be taking the shot, he still took the shotand, more often than not, made the shot.He delivered results, even under almost-impossible circumstances.But did you know that he holds the record for missing the most game-winning shots in NBA history?

In other words, he wasnt afraid to fail. Even when the stakes were as high as they could be. He didnt let that stop him. He wasnt committed to results. He was committed to the processthe process of missing, and therefore the process of getting better.In his momentous book, The Art of Learning, Josh Waitzkin defines this process as investing in loss.He explains, The fact of the matter is that there will be nothing learned from any challenge in which we dont try our hardest. Growth comes at the point of resistance. We learn by pushing ourselves and finding what really lies at the outer reaches of our abilities.

He went on to write, In my experience, successful people shoot for the stars, put their hearts on the line in every battle, and ultimately discover that the lessons learned from the pursuit of excellence mean much more than the immediate trophies and glory. In the long run, painful losses may prove much more valuable than wins.

Ive missed more than 9000 shots in my career. Ive lost almost 300 games. 26 times, Ive been trusted to take the game winning shot and missed. Ive failed over and over and over again in my life. And that is why I succeed. Michael Jordan

Michael Jordan knew that the only way to get better was to invest in loss in other words, he had to lose some games in order to win the games that really counted.LeBron James didnt feel pressure because he never valued results as much as he valued playing his game. He focused on the process and let the results speak for themselves. Tiger Woods valued getting better over winning.

Of course, theres a wonderful irony here. Because these superstar athletes valued the process over results, they achieved amazing results.Yes, because they valued the process over results, not despite valuing their process over their results.

When you say you want to lose 10 pounds, 20 pounds, 50 pounds, whatever, youre doing the exact opposite of what these all-time great athletes do. You are valuing your results over the process of getting there.Imagine if, instead, you committed to the process of mastering your diet instead of the result of losing weight? What if you focused on your choices, instead of outcomes?Wouldnt you feel less pressure? Wouldnt you enjoy life more? Wouldnt you stop hating your diet while youre in it and hating yourself when youinevitably slip-up?

Yes, yes, and yes.

As a high performance dietary strategist and lifestyle designer, I work with dozens of entrepreneurs, entertainers, and in-demand badass human beings who battle their health on a daily basis to achieve a nearly impossible standard of success. Focusing on results over choices is the surest way to lose touch with your greater goals.

Thats why I only discuss your relationship with food and the process toward mastering your diet, as opposed to chasing desired outcomesi.elosing weight, looking good, feeling goodall of which will happen.

People are complex. You are complex!

Being successful at anything is a multi-dimensional process that must take into account the entire person. The old way of learning how to dietgiving you the diet instructions and saying Here, go lose 10 pounds!is fundamentally at odds with the way were designed to learn.

Dieting is the explicit reason you havent been successful with this whole diet thing.

As you continue to read my weekly column, I hope youll come to understand that theres much more going on here that influences your food choices, which drives your behaviors, which motivates you to stick with the new lifestyle or move on to the next distraction.Opinions expressed here by Contributors are their own.

As CMO of Rich20Something, Daniel also knows a thing or two about content marketing and fancies himself a ninja copywriter.

Published August 12, 2017

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One Thing Superstar Athletes Do That Can Help You Lose WeightIt's Not What You Think - Influencive

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Proprioception and Balance go hand in hand and in the aging population it is the first thing to go. Proprioception is your brains ability to know where it is in space. While you may think you are young and this article and workout doesnt pertain to you, it actually does pertain to you. For the aging population, this might be a little advanced, but it is worth a try if you have no major orthopedic concerns. While the moves are safe, when executed correctly, these moves require a lot of body awareness and muscle sequencing which is fundamental for athletes, weekend warriors, fitness enthusiasts and those of you who are looking to challenge your entire kinetic chain through balance, multi-chain movements and multi-planar movements.

According to Dr Slava Shut of Back2HealthPT, Compound exercises that utilize multiple joints and muscles all in one exercise is most preferred. As humans, we operate in multiple planes of motion at all times. We twist, turn, walk forward, move sideways, and ultimately need our training programs to replicate these movements so that we can train our proprioceptors in the brain to learn how to fire up the muscles responsible for such movements.

So without further ado, here is the compound program which challenges every muscle in the body. Enjoy it at a slow pace, with precise movement. Breathe through each movement and perform 3 sets of every exercise, with 12 repetitions each. Take short rest intervals in between each exercise as in 20 seconds to 1 minute and then repeat.

1) Iso-Lunge to Lateral Raise:

First set yourself up into a lunge with one foot forward and the other back. Keep your hips squared forward and neutral (avoid hip hitching where one hip is higher than the other). Your back knee should be directly under the back hip. Bend both knees to a 90-degree angle and feel grounded before executing the exercise. Have a light dumbbell ready for the lateral raise. You can face your palms forward or down, whichever feels better in your body. Without disrupting your iso-lunge, exhale the opposite arm up to about shoulder height and pause at the top. Slowly return your arms back down while maintaining the same position in your legs. Keep your belly tight and your shoulders relaxed the whole range of motion. Do both sides.

2) Squat Kickbacks to Lunge with an Anterior Punch:

Starting with your feet hip distanced apart, descend your hips down to a little shy of ninety degrees, keeping your abdomen engaged to avoid arching your lower back. Keep your chest upright while sending your knees over your ankles, and a neutral lower back by snapping your belly button in towards your spine. Once youre down in the squat, bring your arms close to your side body in a low row position and then extend your elbows straight back behind you. Stay in the squat when you do this and avoid arching your back as you kick back. Exhale the breath. On the inhale come up and lift your right leg up into a single leg stance and very carefully place it down with the same technique as the first exercise. Pause at the bottom of the lunge and gentle punch the arms forward into an anterior punch. Push off of the front foot to return back to the squat and repeat the triceps kickback. Then switch to the other side and alternate back and forth.

3) Plank Row to Pushup to Knee to Nose:

Choose moderate weighted dumbbells and place your hands on the dumbbells. Stack your shoulders over your wrists. You have the option to drop to your knees or take the challenge and remain on your toes in a plank position. Draw your shoulders away from your ears activating your lats muscles. Keep your stomach muscles engaged to neutralize the pelvis and support the spine. Firm through your thighs to offer more support in the plank. Row one arm close to your side body, keeping your palm facing inward. Keep your hips neutral and facing the ground. Avoid rotating the hips. Switch sides. Find your high plank and stabilize. Then mobilize into a closed grip pushup (arms close to your side body). Push yourself back up with strong core and thigh engagement and drive one knee into your chest for a mountain climber. Switch sides. Then repeat the entire compound exercise.

4) Side Plank with Leg Abductions:

Crawl onto your right hand and the knife edge of the right outer foot. For beginners, drop your bottom knee down to the ground. Turn your chest to face the side wall and ensure that your bottom wrist is directly under your shoulder. Relax that bottom shoulder and avoid putting pressure into the bottom arm. Engage your core muscles including your lats muscles, keeping your spine neutral and your obliques engaged the entire set. Lift your top leg up and hold slightly in abduction, in alignment with your hip. Raise the leg up a couple of inches and thenslowly back down, right in alignment with your hip. No need to lift your leg too high. Watch that you keep your trunk neutral and no pressure in any supporting limbs.

5) Standing Leg Abductions with Contralateral Biceps Curl:

Standing tall with one dumbbell of moderate to heavy resistance in one hand, transfer your weight onto the other leg for a single leg stance. Do not lean. Stand up tall and ensure your foot is stable. Lift up tall through your chest. Keep your shoulders relaxed. Keep your stomach muscles engaged, lending to a neutral pelvis and spinal position the entire set. Stability is the most important aspect of this exercise, so take your time finding stability before mobilizing the opposite arm as you execute the biceps curl during the leg abduction.

Video and Photo Credits: Dr Alan

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Total Body Workout in 5 Moves - HuffPost

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RELATED: 7 Changes To Make If You Want To Lose 20 Pounds Or More

Now, UpOwlNight says hes figured out why. It's so weird to me, that after I admit it and accept it, that I realize I've always known I was lying to myself, he writes. I tell myself I can do it fast.

The Redditor says he reads recommendations that people should strive to lose a pound or two a week and writes them off because he thinks that will take too long. I always think I can kill it at the gym, or skip a meal here or there, or completely give up drinking and knock this fat thing out quick, he writes. I simply cannot do that. Eight years have proven it to me, and countless failed attempts make me realize how silly it would be for me to fall down that same insane rabbit hole of three hours per night at the gym, and 1,800 calories per day.

I just had this really sad realization that the only reason I haven't reached my goal weight after 8 years is because I have been fighting doing this the "right" way. from loseit

I'm not saying I'm not going to try again, I'm just saying I'm going to try something I've never tried before; one pound a week, he writes. I don't know what happened, maybe the eight years is weighing on me harder, but 52 pounds a year doesn't sound so bad. Thirty pounds a year doesnt sound bad. The only thing that sounds bad is going insane again for four months at the gym, and suffering and starving myself, and having insane ups and downs that I'm cured, and that I'm not cured, and then giving up, and gaining it all back.

Check out some of the weirdest weight-loss trends throughout history:

In the comments, people shared stories of their own struggles and words of support. Good post buddy! I fully support your plan and think its smart, one commenter writes. Slow and steady is a great and safe way to lose weight. My man, that was exactly the realization that led to me finally making real sustained progress on losing weight, another adds. You can do it too. I won't lie and say it will be easy, but doing it this way is definitely easier. Get after it, bro. (Hit the reset buttonand meet your weight loss goals with The Body Clock Diet!)

Experts have long said that one to two pounds a week is the most you should be losing to set yourself up for sustainable, long-term weight loss. Cutting out entire food groups isn't great either because it's more likely you'll fall off the wagon and overindulge, which doesn't get you anywhere.

If youve been struggling to lose weight for a while and arent getting anywhere near your goal, maybe its time to take a page of out this Redditors book and get real about what's holding you back. It could get you farther than you think.

See the original post here:
This Redditor Just Dropped A Truth Bomb About The Huge 'Lie' That Kept Him From Losing Weight - Women's Health

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Published: May, 2010

In 1513, the Spanish explorer Juan Ponce de Len arrived in Florida to search for the fountain of youth. If he got any benefit from his quest, it was due to the exercise involved in the search.

Few men today believe in miraculous waters, but many, it seems, believe in the syringe of youth. Instead of drinking rejuvenating waters, they inject human growth hormone to slow the tick of the clock. Some are motivated by the claims of the "anti-aging" movement, others by the examples of young athletes seeking a competitive edge. Like Ponce de Len, the athletes still get the benefit of exercise, while older men may use growth hormone shots as a substitute for working out. But will growth hormone boost performance or slow aging? And is it safe?

Growth hormone (GH) is a small protein that is made by the pituitary gland and secreted into the bloodstream. GH production is controlled by a complex set of hormones produced in the hypothalamus of the brain and in the intestinal tract and pancreas.

The pituitary puts out GH in bursts; levels rise following exercise, trauma, and sleep. Under normal conditions, more GH is produced at night than during the day. This physiology is complex, but at a minimum, it tells us that sporadic blood tests to measure GH levels are meaningless since high and low levels alternate throughout the day. But scientists who carefully measure overall GH production report that it rises during childhood, peaks during puberty, and declines from middle age onward.

GH acts on many tissues throughout the body. In children and adolescents, it stimulates the growth of bone and cartilage. In people of all ages, GH boosts protein production, promotes the utilization of fat, interferes with the action of insulin, and raises blood sugar levels. GH also raises levels of insulin-like growth factor-1 (IGF-1).

GH is available as a prescription drug that is administered by injection. GH is indicated for children with GH deficiency and others with very short stature. It is also approved to treat adult GH deficiency an uncommon condition that almost always develops in conjunction with major problems afflicting the hypothalamus, pituitary gland, or both. The diagnosis of adult GH deficiency depends on special tests that stimulate GH production; simple blood tests are useless at best, misleading at worst.

Adults with bona fide GH deficiencies benefit from GH injections. They enjoy protection from fractures, increased muscle mass, improved exercise capacity and energy, and a reduced risk of future heart disease. But there is a price to pay. Up to 30% of patients experience side effects that include fluid retention, joint and muscle pain, carpal tunnel syndrome (pressure on the nerve in the wrist causing hand pain and numbness), and high blood sugar levels.

Adults who are GH deficient get larger muscles, more energy, and improved exercise capacity from replacement therapy. Athletes work hard to build their muscles and enhance performance. Some also turn to GH.

It's not an isolated problem. Despite being banned by the International Olympic Committee, Major League Baseball, the National Football League, and the World Anti-Doping Agency, GH abuse has tainted many sports, including baseball, cycling, and track and field. Competitive athletes who abuse GH risk disqualification and disgrace. What do they gain in return? And do they also risk their health?

Because GH use is banned and athletic performance depends on so many physical, psychological, and competitive factors, scientists have been unable to evaluate GH on the field. But they can conduct randomized clinical trials that administer GH or a placebo to healthy young athletes and then measure body composition, strength, and exercise capacity in the lab.

A team of researchers from California conducted a detailed review of 44 high-quality studies of growth hormone in athletes. The subjects were young (average age 27), lean (average body mass index 24), and physically fit; 85% were male. A total of 303 volunteers received GH injections, while 137 received placebo.

After receiving daily injections for an average of 20 days, the subjects who received GH increased their lean body mass (which reflects muscle mass but can also include fluid mass) by an average of 4.6 pounds. That's a big gain but it did not translate into improved performance. In fact, GH did not produce measurable increases in either strength or exercise capacity. And the subjects who got GH were more likely to retain fluid and experience fatigue than were the volunteers who got the placebo.

If you were a jock in high school or college, you're likely to wince at the memory of your coach barking "no pain, no gain" to spur you on. Today, athletes who use illegal performance-enhancing drugs risk the pain of disqualification without proof of gain.

Among its many biological effects, GH promotes an increase in muscle mass and a decrease in body fat. As men age, GH levels fall. During the same time span, muscle mass declines and body fat increases. And so, the theory goes, the way to arrest these effects of aging is to inject GH.

Similar claims have been made for other hormones that decline with age, including testosterone and dehydroepiandrosterone (DHEA) in men, and estrogen in women. Research shows that estrogen replacement does more harm than good in older women, and there is no solid evidence that testosterone and DHEA are safe and effective for healthy older men. But that has not stopped the growth of "anti-aging" and "regenerative medicine" clinics and Web sites.

Expensive injections of growth hormone are offered by many practitioners, even though the FDA has not approved the use of GH for anti-aging, body building, or athletic enhancement, and the marketing or distribution of the hormone for any of these purposes is illegal in the U.S. According to one estimate, 20,000 to 30,000 Americans used GH as "anti-aging" therapy in 2004 alone; according to another, 100,000 people received GH without a valid prescription in 2002.

To evaluate the safety and efficacy of GH in healthy older people, a team of researchers reviewed 31 high-quality studies that were completed after 1989. Each of the studies was small, but together they evaluated 220 subjects who received GH and 227 control subjects who did not get the hormone. Two-thirds of the subjects were men; their average age was 69, and the typical volunteer was overweight but not obese.

The dosage of GH varied considerably, and the duration of therapy ranged from two to 52 weeks. Still, the varying doses succeeded in boosting levels of IGF-1, which reflects the level of GH, by 88%.

As compared to the subjects who did not get GH, the treated individuals gained an average of 4.6 pounds of lean body mass, and they shed a similar amount of body fat. There was a slight drop in total cholesterol levels, but no significant changes in LDL ("bad") cholesterol, HDL ("good") cholesterol, triglycerides, aerobic capacity, bone density, or fasting blood sugar and insulin levels. But GH recipients experienced a high rate of side effects, including fluid retention, joint pain, breast enlargement, and carpal tunnel syndrome. The studies were too short to detect any change in the risk of cancer, but other research suggests an increased risk of cancer in general and prostate cancer in particular.

"Every man desires to live long," wrote Jonathan Swift, "but no man would be old." He was right, but the fountain of youth has proved illusory. And while more study is needed, GH does not appear to be either safe or effective for young athletes or healthy older men. But that doesn't mean you have to sit back and let Father Time peck away at you. Instead, use the time-tested combination of diet and exercise. Aim for a moderate protein intake of about .36 grams per pound of body weight; even big men don't need more than 65 grams (about 2 ounces) a day, though athletes and men recovering from illnesses or surgery might do well with about 20% more. Plan a balanced exercise regimen; aim for at least 30 minutes of moderate exercise, such as walking, a day, and be sure to add strength training two to three times a week to build muscle mass and strength. You'll reduce your risk of many chronic illnesses, enhance your vigor and enjoyment of life, and it's true slow the tick of the clock.

Link:
Human growth hormone (hGH) - health.harvard.edu

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TRY IT FOR YOURSELF AND SEE!

1) Was it harder/easier than you expected? Doing the HCG diet was easier than expected for me, some days were harder than others but with abit of will power it was easy to over come them.

2) What was the hardest part? The hardest part for me was if I was eating with friends or family, to make it easier if i knew I was going to be around them i would try and have my meals before hand so i didnt feel tempted.

3) What kept you going?> What kept me going the most was getting on the scales every morning and seeing that i was lighter in some way either by a 1lb or so or even by a few ounces but either way i knew that it was still aloss and that soon it would amount to getting to my goal.

4) What did you look forward to on the day-to-day? Things I looked forward to on the day to day was getting on the scales and also putting on clothes that were starting to get to small for me and that feeling was one of the best knowing that soon i would be going shopping for smaller clothes!

5) What were your favorite meals? Some of my favourite meals were grilled chicken and cucumber also i would grill a small beef burger and wrap it in a lettace leaf, I personaly added a small amount of mango pickle althou its not recommended to have i still lost in the morning.

6) What advice would you recommend to someone starting out? If someone were to start the diet like i said to my mum keep in control, think that its only 21 or 40 days and soon that time would pass. Think about why your doing the diet and what a difference it can make, Stay focased and keep your self busy. It definalty will work and its up to you to make it happen.

See more of Vicci's Story Here

-Vicci

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Ijust want to say this stuff works. You just have to want it bad enough! My journey is not over yet but its been the best that's happened to me. Thank you HCG! Just Stick to it and you will be happy with the results!I lost almost 40 pounds the first round and another 30 the second! - Melissa.(see more)

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Originally posted here:
Amino Diet Drops - 20,000+ Reviews for Hormone Free HCG

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