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Rows and pull-ups getting a little redundant? If so, the London Bridge should definitely be on your radar. A powerful bodyweight back and grip builder, this exercise steers away from conventional resistance training and challenges your fitness and mental fortitude in a fun yet effective way.

In this guide, you learn about proper exercise execution, benefits, effective variations, muscles worked, and more.

The London bridge requires upper body strength and a decently strong grip but other than that, its a straightforward exercise. Below weve included step-by-step instructions and form tips to ensure you perform the London bridge safely and effectively.

To do this exercise, youll need a rope and an anchor point such as a squat rack, stall bars/Swedish ladder, or similar equipment to attach it to. Make sure to secure the rope a few feet above your head as shown in the video example below.

To do the London bridge, you must possess the ability to pull and lower yourself up and down using a rope. While we do recommend that you have sufficient upper body pulling strength before attempting this exercise, weve included a video that demonstrates progressions to help you build and develop your pulling ability.

Lets talk about why you should include the London bridge in your training.

The London bridge is primarily a back focused exercise, however, its just as beneficial for developing your biceps and forearm muscles which are secondary in all pulling movements. Incorporating rope pulls in your back training workouts allows you to hit the posterior chain a little differently.

Squatting and pressing lots of weight is the best way to build lifting strength which also has carryover to other exercises and activities. But pulling yourself up using a rope creates a different challenge, plus its a great way to improve your grip strength.

If you do CrossFit or are involved in any athletics, this may be a good tool to have in your functional training focused workouts.

Learn more about functional strength training here.

The more difficult an exercise, the more calories you can burn as your body requires more energy to perform the task. You want to really challenge yourself? Try moving your body up and down using a rope over and over again while your grip is being tested to the max!

As you get better at it, speed up the tempo to burn even more calories.

While some people can do the same routine several times per week for years, others need more excitement and variety in their training. Not to mention, humans typically like to do fun and challenging activities such as climbing a rope.

The London bridge is an effective back exercise but these are two variations for more advanced exercisers.

For this variation, attach two ropes to your anchor and alternate sliding your hands down the rope until you are close to the ground. Pull yourself up the rope one side at a time.

If youve developed a python-like grip and can pull your entire body up off the ground, then it only makes sense that you shoot for the ceiling with a full rope climb. Of course, you must have access to a dedicated setup which may mean joining a CrossFit gym. You should also learn proper climbing technique which is not covered in this guide.

As with any exercise, how you include the London bridge in your workouts will depend on your preferences, goals and level of training experience. Its not a conventional back-building movement, and therefore, you must keep this in mind when programming it into your workout routine.

For example, while the London bridge can build muscle and strength, and it is a beneficial functional activity, it shouldnt be the first choice for bodybuilders and strength athletes. Although it can certainly be incorporated effectively.

A good place to start with the London bridge is two to three sets of three to five reps as suggested in the video example. As you become more advanced and get stronger, increase it to three to five sets and up to ten reps or more.

The London bridge is a powerful upper body exercise that works several muscles. Learn about each one and its function below.

Theinfraspinatusis one of the rotator cuff muscles along with the supraspinatus, teres minor, and subscapularis. These muscles help to aid in the mobility and stability of the shoulder joint. The infraspinatus assists in external rotation of the shoulder joint, scaption, and lateral rotation of the humerus.

Thelatissimus dorsior lats for short is a broad, flat muscle that spans the lower posterior thorax. It works with the teres major and pectoralis major to adduct and medially rotate the humerus, and it helps to extend the humerus with help from the teres major and the sternal head of pectoralis major. The lats are also involved in moving the trunk forward and upward when the arms are positioned overhead.

The teres major is a thick muscle of the shoulder joint that medially rotates and adducts the arm and stabilizes the shoulder joint. Unlike the teres minor, its not a rotator cuff muscle.

Theteres minoris a rotator cuff muscle that, along with the other rotator cuff muscles functions to stabilize the glenohumeral joint. Its specific function is lateral, or external, rotation of the arm at the shoulder.

The trapezius lower fibers are part of thetrapeziusmuscle located on the upper back shaped like a trapezoid. It depresses the scapula and aids the upper fibers in upward rotation of the scapula.

Nice traps give a complete look to the physique when everything else is well developed.

The middle fibers of the trapezius muscle, between the upper and lower trap fibers, adduct (retract) the scapula while theupper trap fibers elevate and upwardly rotate the scapula and also function to extend the neck. Rows and shrugs especially activate these muscles.

Thebrachialisis located deep to the biceps muscle on the outer portion. Its a pure elbow flexor that gives width to the upper arm when developed.

While this muscle isnt visible on most people, when well-developed on a leaner individual, you can see it poking through the outer upper arms between the biceps and triceps.

The brachialis does add some extra size to the upper arms and can help to fill out those sleeves just a little more.

The brachioradialis is a muscle located in the lateral forearm. Its an elbow flexor and forearm supinator and pronator. Pulling movements and rows work this muscle.

The deltoid posterior, also known as the rear delts, are one of the three heads that make up theshoulder muscles. With the other two heads, the deltoid posterior assists in abducting the arm past 15 degrees. It also helps the anterior head to stabilize the arm while the lateral head abducts the arms from 15-100 degrees, and works with the latissimus dorsi to extend the arm while walking.

The rear delts are known to be a neglected muscle in the weight room. This could be for a few reasons including that they are not as popular compared to other posterior muscles, many think they get enough work from back exercises, or you cannot see these muscles when looking in the mirror.

But its a mistake to not give them some special attention because they do contribute to a balanced physique both functionally and aesthetically. Underdeveloped rear delts can throw off a physique especially since all pressing movements train the front delts, that are often overdeveloped.

The core muscles help to stabilize the trunk, bend it forward and backward and twist and rotate the midsection. Its important to maintain a rigid midriff during most forms of resistance exercise to maximize the movement.

The clavicular head of thepectoralisor major chest muscle is located on the upper portion of the chest near the clavicle area. It causes flexion of the extended arm.

If youve gotten bored of your current back routine, the London bridge is the perfect exercise to spice things up again. You can include it alongside your other upper posterior chain movements or use it to develop an iron grip but it does have its place in a functional muscle and strength training program.

We hope this complete guide was a helpful resource in helping you to best incorporate the London bridge in your fitness regime.

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How To Do London Bridge Muscles Worked, Benefits, and Alternatives Fitness Volt - Fitness Volt

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Chelsea's Ben Chilwell has discussed his fitness after the opening game of the Premier League season vs Everton.

In Chelsea's opening day victory against Everton, Ben Chilwell played a massive part in securing all three points.

In the first-half, due to a Ben Godfrey injury, there were eight minutes added on and that is when Chelsea pounced.

Chilwell, in the 51st minute, had some space ahead of him and charged into the Everton box.

Then, in a lapse of concentration,Abdoulaye Doucour dragged the left-back down, leaving Craig Pawson no choice but to award a penalty.

Jorginho dispatched the penalty in his usual expertise and that goal was the difference between a win and a draw.

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However, in the post-match interview with Sky Sports, via Absolute Chelsea, Chilwell hinted he only got the nod to start the game yesterday.

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"I had a conversation with the manager yesterday. He said am I ready? I said of course. I didn't know if I actually was!

"I've had the whole of pre-season and a few extra weeks coming in early. It's completely different to today. It's intense.

"One of the toughest places to come here, first game and happy to get the win. I'm exhausted."

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Im Exhausted - Ben Chilwell on His Fitness After the Everton Game - Sports Illustrated

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Ive learned a lot in my many years in the gym, and beginner-me would be shocked and appalled by the things present-me does during workouts. With the benefit of experience, I now do exercises I used to think one should never do, and Ive broken pretty much every other rule besides.

Weve covered a bunch of things you can stop worrying about as a beginner, but Id like to expand on that list with a few more rules that even intermediate level exercisers can ditch without consequence.

If you can theoretically do 13 bicep curls with a certain weight, how many curls should you actually do? One common misconception is that if you dont do all 13, youre leaving gains on the table.

The rule kind of makes sense if you have truly no clue where to start; if you go until you cant do a single rep more, then at least you know youre not slacking off.

But the downside is that going to failure for every set of every lift is just going to make you exhausted. On bicep curls, maybe not so much, but once youre squatting pretty heavy weights youre going to feel pretty spent if you do every single set to failure, and that fatigue will get in the way of getting a good workout in consistently. Whats better is to follow a program that advises you on when to hold back and when its a good time to really push your limits. Youll find that most of the time, you stop a set at least 2-3 reps shy of failure, and sometimes even more.

Rest days are a convenient tool for making sure youre not overworking yourself, but thats all. Organizations like the American College of Sports Medicine recommend leaving 48 hours between intense strength-training sessions for a given muscle, but if you look at where they get that number, its meant to be a general recommendation for beginners and for people who are exercising just to stay healthy. Once youre talking about athletes or enthusiasts, they acknowledge that training most days of the week is fine, if your program manages fatigue effectively (which often means heavier and lighter days, rather than complete rest).

The 10% rule is a not-terrible guideline for figuring out how quickly to ramp up your training. But like many of these other myths, its a suggestion, not a commandment to be strictly obeyed.

As running coach Jason Fitzgerald told us, While the adage is to only increase weekly mileage by 10%, this may be either too conservative or even too aggressive depending on where you start from. When youre coming back from a short layoff, you can probably increase mileage a lot faster. Same goes if youre a beginner and your mileage is overall very low; if we took the rule seriously, you wouldnt be able to increase from zero to any other number.

Meanwhile, serious running programsonce again, a program is a wonderful thingmay give you a bigger increase for a few weeks in a row, then cut back and decrease your mileage temporarily before ramping up again. Or they may keep you at the same mileage for weeks at a time before venturing a larger increase. If you were to stick to the 10% rule, you would miss out on the advantages of programs that work this way.

There are pros and cons to lifting before cardio, and to doing cardio before lifting. Its more of an it depends than a rule. So here are some of the ways to decide which makes sense.

Lift before cardio if:

Do cardio before lifting if:

So a cyclist may prefer to do a strength workout after hopping off the bike, but a powerlifter would probably rather get their conditioning in after finishing squats for the day. Either is fine if you dont care, or if you prefer to mix it up.

There are a few supplements that can help you in your fitness journey, but none of them are necessary.

Creatine is one of the best-known muscle-building supplements. Its understood to be effective, but heres the thing: Just because it does something for most people doesnt mean it does very much. If you decide its too expensive or just that you would rather not have another thing to remember to take every day, youre not missing out on any substantial amount of gains.

Likewise, protein powder is a helpful way to get more protein in your diet, but you dont need to use a supplement; you can just eat more protein-containing foods.

And finally, preworkout drinks can give you more energy in the gym (its mostly caffeine) but the idea that you need it is a very recent development. Even ten years ago, it wasnt really a thing. People showed up to the gym with a coffee or a coke or with no caffeine at all in their stomach, and worked out just fine.

Another thing that wasnt a thing until the 2000's: tracking every minute, every step, or every mile of your workout. Youre still a runner even if you dont have an app that knows how many miles you ran. You dont even have to track your sets and reps in your lifting journal if you dont want to. Your body is what knows how much work you put in, even if your phone were to get wiped overnight.

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The Fitness 'Rules' That Are Okay to Break - Lifehacker

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A Regina fitness class is offering Ukrainian refugees a chance to get active and make friends in the process.

The owner of SWEAT Fitness, Brent Adam, told the Greg Morgan Morning Show on Monday that welcoming refugees to the class felt like a great way for them to meet new people.

It actually wasnt my idea, Adam said. One of my clients whos been coming out for several years has taken in three Ukrainian refugees over the last couple of weeks and she had asked me if its OK that they can come out.

I said, Absolutely, because they want to meet people and get active.

The biggest challenge so far has been the language barrier, according to Adam.

One doesnt speak any English so I knew that would be a bit of a challenge, he said. But with exercise and demonstrating, you learn by doing and showing the motion, not just by talking.

The lady that cant speak English also is recovering from a broken leg from back in January so there are quite a few mobility issues, but we have been modifying things for her.

The workouts have been going well, even if they have been presented as a challenge at times.

Every time they walk in and then leave after the whole hour, they are just smiling the whole time, Adam said. Well, sometimes it depends on the exercise.

The owner says the feedback has been great from everyone involved, as it has presented people with a chance to connect with one another while opening the door to new experiences in the province.

We have a few of the (Saskatchewan Roughriders) cheerleaders that also work out with us once in a while and they met the ladies on the first night and offered them free tickets to the game against the B.C. Lions, Adam said.

They have already got to go to their first Rider game.

Adam is hopeful that the inclusion presented in his classes will be picked up by other businesses.

Im sure other businesses might think, Oh, I havent thought about tapping into this, or maybe they didnt know that we have a lot of Ukrainian refugees that have come through Regina, he said.

Im sure that therell be other opportunities on the way.

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Fitness group helps Ukrainians hit the ground running in Regina - 650 CKOM News Talk Sports

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The watermelon diet may be 2022s version of the 1970s trendy grapefruit diet. A lot of fad diets can thank a celebrity connection for their popularity for the grapefruit diet, that was reportedly Brooke Shields. And for the watermelon diet, its Gabi Butler, who explained to her mom on an episode of the hit Netflix series Cheerthat she and a teammate were going on the watermelon diet as a cleanse for a few days.

Asked about the diet by Katie Krause on Extra in January, Butler said, It's basically a watermelon fast. You're not actually fasting, because you're getting something in your stomach. She added, I will do it every once in a while when I feel like I've just been eating really bad, not only for my physical appearance but for my mental state, too Its not something that is unhealthy. It actually is very good for you at removing all that toxic stuff. What watermelon does is it basically clears everything because it is mostly water.

But do dietitians agree with Butler? Here's an in-depth look at the diet, along with what they had to say.

Different versions of the watermelon diet have been making their way around the internet. At its core, the diet involves eating nothing but watermelon for a set time period. Common variations run from three to seven days, and after that, you add in some or all of the foods you normally eat, with or without watermelon. Since watermelon is a low-calorie food one cup of diced watermelon has about 46 calories, according to the U.S. Department of Agriculture (USDA) this diet is very low in calories. Its considered a cleanse or detox diet.

YouTubers who try it brag about losing lots of weight 13 pounds in seven days, for example, and say they stop craving junk food, clear their skin, have more mental clarity and energy, and feel lighter and less bloated.

But the dietitians we spoke with aren't fans. [Gabi Butlers] advice about the watermelon diet is more toxic than the toxins that she's trying to get rid of with this cleanse, says Bonnie Taub-Dix, RDN, the creator of BetterThanDieting.com and the author ofRead It Before You Eat It: Taking You From Label to Table. Its a shame that she doesnt understand her importance as a role model. Unfortunately, people like Butler who are in the public eye can influence fans to try fad diets like this one.

Im a huge fan of watermelon and fruit in general, but this diet is not helpful, says Samantha Cassetty, RD, the New York Citybased coauthor of Sugar Shock. Watermelon happens to be a very healthy food, but there's no evidence that eating it exclusively is a healthy thing to do. In fact, it's the opposite.

Both Cassetty and Taub-Dix are skeptical of cleanses in general. Theres no scientific validity to doing a cleanse, Cassetty says. The idea that you could eliminate toxins by just eating watermelon is totally untrue.

Taub-Dix points out that you dont need a restrictive diet to cleanse your body your liver and kidneys do that for you.

Excerpt from:
What Is the Watermelon Diet? The Truth About This Fruit Fad - Everyday Health

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When you're tired of cooking at home a night out sounds ideal. Whether you're trying something new or going to sit down at one of your favorite restaurants, dining out can be needed once in a while. However, when you're trying to lose weight, a night out sounds more like a glutinous activity than a treat.

If you're watching your weight, that shouldn't stop you from being able to go out and enjoy a meal at a restaurant with friends and family. It just means you have to be more careful about what you eat and how much you eat. We spoke with Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board, to give us the scoop on how we can dine out and still lose weight. Read on to see how to go about it. Then, for more on dining out, check out The #1 Worst Thing to Order at The Cheesecake Factory, Says Dietitian.

It is possible to go to a restaurant and order a bowl of pasta when you're trying to lose weight. However, although delicious, try not to eat it all in one sitting. Instead, try to separate it with some other filling yet healthier options.6254a4d1642c605c54bf1cab17d50f1e

"Restaurant portions are huge, so it pays to split an entree and order an extra salad and a side of vegetables to share," says Young.

Plus, you get to have leftovers to eat the next day. That's an extra perk!

RELATED: What the Perfect Food Portion Sizes Actually Look Like

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When you go out to eat with friends and/or family, it may sometimes feel like a big reunion or celebration. Typically speaking, this will call for some alcoholic drinks, with a cheers to your time together.

"If you're trying to lose weight, it really helps to watch the alcohol intake," says Young. "And, if you are drinking, drink with a meal."

If you're not drinking alcohol, you still want to make sure your drink option is on the healthier side.

"Limit drinks with sodas and sugary syrups," suggests Young.

Did you ever purposefully eat less throughout the day knowing you were going to eat out and have a big meal? Well, it's time to put that habit to rest.

"We are often famished when we arrive at the restaurant," shares Young. "Eating a healthy snack an hour or two before heading out helps."

Skipping meals has also been linked to weight gain, according to research posted in the Nutrients journal. Therefore, it's important to eat every meal and to not starve yourself.

RELATED:9 Best High-Protein Snacks for Rapid Weight Loss

One of the first things the waiters and waitresses put down on your table is a bread basket. And although it's tempting, there are better options when you dine out to lose weight.

"Instead of eating the entire bread basket, which we often do when we sit down in the restaurant and wait for our main dish to arrive, order a healthy appetizer," says Young.

Young suggests enjoying a salad with mixed vegetables or a vegetable-based soup.Vegetables can help keep you fuller longer, which is great when trying not to overeat and trying to lose weight.

Kayla Garritano

Excerpt from:
4 Ways To Dine Out and Still Lose Weight Eat This Not That - Eat This, Not That

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Whether its promoting shiny, thicker hair and a clearer complexion or providing more energy to tackle the day, protein is essential to any well-balanced diet. Since breakfast is the most important meal of the day, we asked health and nutrition experts for 3 ways to add more protein to it, and how to lose weight healthily in the process. Read on for tips, suggestions and insight from Jay Cowin, registered nutritionist and Director of Formulations at ASYSTEM, and Trista Best, registered dietitian at Balance One Supplements.

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Whether you're making an omelet or just craving scrambled eggs for breakfast, Cowin notes that using egg whites is an instant way to add more protein to your diet. Protein, he stresses, is needed for healthy weight loss for several reasons. "The best breakfast food for healthy weight loss is anything that's packed with protein or filled with nutrients," he says, "Eating protein while doing strength training will help you maintain muscle mass, which means the weight you'll shed during this period will be pure body fat."

With that said, Cowin suggests eating an egg white and vegetable omelet this week for weight loss-promoting protein. "Egg whitesarelow in caloriesbut very high in protein," Cowin adds, "They're also a good source of vitamin B. Making an omelet with this, plus vegetables is a great way to get some nutrients into your breakfast." Some good vegetable options he recommends include spinach, mushrooms, and onions.

Cowin explains thatout of the three macronutrients (fat, carbs, protein), protein will keep you fullest for the longest because it "suppresses your appetite." This, he notes, is a "big help when you're trying to cut back." Protein also has a "higher thermic effect than the other macronutrients," which means your body has to burn many calories to digest and process it, he points out.

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While oats are already protein-rich on their own, Cowin has another idea to add even more of the nutrient to your first meal of the day. "A great breakfast food that's filled with protein is oats," he says, "You can pair this up with some almond milk and some berries, or even blend them all together with ice and add some protein powder to turn it into a shake." This, he says, is "convenient for those who are always on the go." You can also make overnight oats, he suggests "which you can customize any way you like."

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While avocado toast already does have protein itself from the fruit used to make it, Best suggests adding a fried or scrambled egg to your meal for even more protein. Eggs, she says,are a low-calorie and nutrient dense food. In addition, they are also and a great source of protein, which is needed for satiety (to help with weight loss) and metabolic rate.Best explains that avocado toast is becoming a "very popular breakfast staple, especially among health enthusiasts and those wanting to integrate healthier eating," she notes, adding that avocado toast is also a great meal idea for anyone trying to lose weight.

Avocados paired with eggs is an "excellent way to take in many nutrients and healthy fats that can improve our health," she stresses, as these foods are "beneficial for heart health, inflammation, and even skin health."These factors (along with the protein from the eggs) will "cause the digestion process to slow down which will keep the consumer full for longer and thereby prevent overeating."Best recommends making your avocado toast and egg meal with whole wheat bread, as "the healthy fats that avocados provide along with the fiber found in whole wheat toast are an incredible weight loss combination."

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3 Ways To Add More Protein To Your Breakfast For Healthy Weight Loss, According To Experts - SheFinds

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Getting fit after 50 requires a bit more effort than it did in your 30s and 40sespecially if you haven't been active in a while. The reason for this is as you get older, your body begins to change. It's a time of life when you lose lean muscle mass, and your metabolism slows down as a result. What's a 50-year-old supposed to do if the weight is simply not coming off? It's important to know the right plan since there are fitness mistakes at 50 that can prevent you from losing weight.

It's important to be active during your entire life to maintain your fitness and control your weight, but not everyone has been diligent over the years. Don't stress, because it's never too late to start a solid routinejust be sure it's the right one. Whether you're already working out or want to start an effective fat-loss routine, beware of the mistakes you may be making that will prevent you from losing fat. Read on to learn more, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

One of the biggest mistakes people at 50 make is thinking that performing cardio is the best way to lose weight. It's also a common belief that lower intensity is the way to go since they're older and they want to take it easy. The truth is, cardio is not the most effective tool for weight loss, and if you are doing cardio, it should be done at higher intensities in order to maximize your calorie burn.

Related: 5 Signs of Poor Fitness You Should Never Ignore as You Age, Trainer Says

So many people think they should run miles and diet in order to burn fat. Simply put, if your goal is to drop pounds, you should make strength training the main focus of your training, aiming for at least 2 to 3 sessions per week. By strength training, you can lose approximately 1.4 percent of your body fat. In fact, studies indicate that by strength training properly, you can lose body fat without needing to go on a diet. So start pumping some ironyou will not be disappointed with the results.

Regardless of how hard you work at it, performing strength training isn't a great segment of your workout if you're not doing it properly. Many people believe that in order to lose fat, you have to use lighter weights and perform higher reps. Think again, because it's exactly the opposite.

Since building and maintaining lean muscle is the biggest priority when you want to burn fat, you need to challenge your body to lift heavier weights. If you're used to training in the 15+ rep range, it's prime time to bump it down and play in the 6 to 10 zone instead.

Be sure that along with your strength training, you perform mostly compound exercises. Presses, rows, squats, and hinge movements are all great choices to add to your routine.

Related: Speed Up Your Metabolism After 50 With These Floor Exercises, Says Trainer

Many people who are on their fitness journey enjoy tracking their stats on their smartwatches to see how many calories they've burned. It's great to get data on your training and see where you're going. Beware, however, that many calorie trackers overestimate the amount you burn.6254a4d1642c605c54bf1cab17d50f1e

Additionally, some individuals track their calories burned and have a false idea that they can eat that back. Just because your watch says you burned 300 calories, that doesn't mean you should have 300 extra calories. Instead of looking at calories burned, focus on improving your workout performance and staying within your calorie deficit.

Tim Liu, C.S.C.S.

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Fitness Mistakes at 50 That Prevent You From Losing Weight, Says Trainer Eat This Not That - Eat This, Not That

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We are constantly reminded that one of the most important parts of promoting good health is drinking enough water. Apart from keeping you properly hydrated, water has so many benefits: It can boost your metabolism, give you energy, improve your skin, decrease bloating, and so much more. It can can also be an important tool for those trying to lose weight.

But despite the fact that we know all of this, sometimes drinking water can feel like a chore, especially when you're not actively thirsty. Sometimes you just need a little bit of flavor to spice things up. We spoke with nutritionist and member of our Medical Expert Board, Lisa Young, Ph.D., RDN, and author of Finally Full, Finally Slim, about four of the best ways to infuse your water with natural flavors that will make it easier to drink more, while maximizing its potential as a tool for weight loss. Better yet? None of these come in a packet.

In addition to giving boring old water a zesty, refreshing taste, lemon is also loaded with the antioxidant vitamin C. There are many health benefits to getting enough vitamin C, but not getting enough of it may also be connected to weight. Research published in the Nutrition & Metabolism (London) Journal suggested that women deficient in vitamin C were linked with measures of obesity and adipositybeing severely or morbidly overweight. Young points out that lemon also contains D-limonene. This chemical compound, which is naturally found in the peel of citrus fruits, has anti-cancer properties, and can also help soothe heartburn.6254a4d1642c605c54bf1cab17d50f1e

RELATED: What Happens To Your Body When You Drink Lemon Water Every Day

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Ever wonder why so many fancy spas always seem to have a huge vat of cucumber water? A refreshing addition to any drink, cucumber is a light and crunchy fruit (that's right, it's actually a fruit!) that also happens to be great for weight loss.

"Cucumber is high in water and low in calories," says Young. "It can also help act as a diuretic and get rid of fluid retention."

One cucumber contains about 38.3 grams of water. Its high water content makes it a low energy density food, which helps you feel full, while the low calorie count makes cukes a great snack for weight loss efforts.

Furthermore, according to a study published in the journal Nutrients, consuming foods with lower energy densities may be associated with weight loss.

This herb is more than just a garnish that smells delightful.

"Mint contains anti-inflammatory properties and can also soothe indigestion and suppress appetite," says Young.

In a study published in the journal Evidence-Based Complementary and Alternative Medicine, plant extracts were researched in relation to aiding in the treatment and prevention of obesity. Researchers concluded that these natural resources have strong antioxidant capabilities that can help with both treatment and prevention of obesity. Mint is also one of the 39 plants reported in Traditional Arabic Palestinian Herbal Medicine (TAPHM) to be utilized for weight loss.

RELATED:4 Delicious Ways To Use Leftover Mint Leaves

Apples and berries are delicious on their own, but these fruits also make for a powerful combination when added to your water.

Young explains that apples and berries are high in fiber and low in caloriesboth qualities that complement weight loss.

One cup of blueberries contains 3.6 grams of fiber, or 14 percent of your daily recommended value, while one cup of sliced apple has about 2.6 to 3 grams of fiber, or ~10 to 11 percent of what you need in a day, making both of these fruits excellent sources of fiber.

Fiber-rich foods are digested at a slower rate than foods lower in fiber, which means they keep you feeling fuller, longer.

Of course, you could just go for apple-infused water or berry-infused water, but Young suggests that the blend of fruit adds an extra-delicious flavor that will have you drinking all the water you needand maybe even then some.

Kayla Garritano

Original post:
Add This to Your Water If You're Trying to Lose Weight Eat This Not That - Eat This, Not That

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If you are trying to be fit or lose weight, and dont want to sacrifice food and drinking, then continue reading.

Representational Image. AFP

If you are trying to be fit or lose weight, and dont want to sacrifice on food and drinking, then you should be assured that it is very much doable. At least, thats what a recent post by fitness and transformation specialist Simrun Chopra claims.Recently, Simrun Chopra posted on Instagram some tips on how you can drink and lose weight at the same time. According to her, we are all social animals, and we go out to eat and drink. And one doesnt have to give up everything and 'go to the Himalayas to meditate under a tree to achieve the fitness goals'.

She has suggested everyone to limit their drinking to three times a week. She also advised to drink only after finishing the meal. Most of the people eat snacks while drinking, and this mistake increases the calorie intake in them.

Also, most of the cocktails are filled with things like syrup creams, which are loaded with calories, so she has suggested to opt for the one with soda water or ice. She also told social media users to keep drinking water between each drink in order to keep your liver hydrated.

Have a look at her post:

A person commented, Ma'am please tell me, being a Punjabi, how can my liver handle 8-9 Patiala pegs? To which, Simrun replied, It cant..Many people appreciated her post and said that it was very helpful. The internet thanked her in the comment section.

Another user wrote, I never saw such correct tips on anything, nowadays, 99% of the people are only confused to sell their products or do promotions. Simrun you are doing a perfect thing to provide the right guidance.. To which, Simrun replied, Thank you, it means a lot..

The post by Simrun Chopra has made us realise that it is possible to be fit while maintaining your social lifestyle. The fitness goals dont have to be painful and filled with sacrifices. You dont have to give up going out for food and drinking with friends. And if you are regularly exercising, then you can definitely expect to be healthy even after going out for eating and drinking (in a controlled and healthy manner).

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Link:
No need to give up drinking to lose weight, here's what expert says - Firstpost

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