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By Emily OrvosCampus Registered Dietitian

Have you ever walked into the grocery store and noticed how many plant-based alternatives to animal products are available? You can replace meat, milk, cheese, yogurt and even eggs with a plant-based option.

With so many alternative options, its natural to ask yourself, Should I be eating plant-based? This is something I get asked about a lot, and its important to consider your taste preferences, lifestyle and values when making this decision.

Its also important to note that theres no official definition for a plant-based diet, though most registered dietitians agree that it simply means a diet consisting mostly of fruits, veggies, grains, plant-based proteins, beans and legumes. Eating these foods exclusively indicates a vegan diet.

Incorporating more plant foods into your diet has countless health benefits since these foods contain a wide variety of vitamins, minerals and antioxidants to support proper bodily functioning.

Individuals who eat more plant foods have lower rates of many chronic diseases hypertension, heart disease and cancer, to name a few.

There are also gut health benefits because of increased fiber intake and an enhanced gut microbiome from the micronutrients of all the plant foods consumed.

Does this mean you have to completely give up your favorite meat and dairy products? Absolutely not!

In fact, meat and dairy products provide a different nutrient profile than plant foods. It can be challenging (though not impossible!) for some people to achieve nutritional adequacy with iron, vitamin B12, zinc and calcium, among others, with plant foods alone.

My nutrition philosophy is to always add rather than take away. In this case, a practical first step is to look at your diet and ensure you have at least one plant food at each meal and snack.

For example, grabbing a Greek yogurt for breakfast is quick and nutritious, but adding fruit and a handful of nuts increases the nutritional value by adding two different plant foods.

You can still reap the health benefits of a plant-based diet while eating your favorite animal products. Your diet doesnt have to be all or nothing.

Meatless Mondays are popular for good reason eating plant-based one day a week might be a more realistic approach. You could also try to eat one plant-based meal each day of the week.

If youre thinking about incorporating more plant-based foods into your diet, here are some ideas to use for inspiration:

Remember, nutrition does not have to be all or nothing. Animal products and plant foods have different nutrient profiles, so incorporating both is a great way to get the most nutritional bang for your buck. Incorporating plant-based meals can be a fun way to switch it up and expand your horizons!

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Fitness Facts: Are plant-based diets overhyped or worthwhile? - GCU Today

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An old fitness adage says - "If you always do what you always did, you will always get what you always got" and when it comes to health, that is something we all strive to do and some of us are already working on it over years. We all want to be physically in shape, active and also the fittest version of ourselves but with the advancing unhealthy lifestyles, stress, anxiety and irregular routines, the idea of being leaner, fitter and stronger seems bleak and burdensome.

In an interview with HT Lifestyle, Vansh Chhabra, Senior Nutritionist at Wellversed, shared, Human body stops adapting to any new routine once it becomes comfortable with it and ultimately the results cease to exist. In order to break this cycle, one needs to constantly change and renew forms of interventions to achieve desired outcomes.

He listed some tips that might help you kickstart your journey to being leaner, fitter and stronger -

1. Best form of nutrition: Failing to plan is planning to fail. Fitness is the most direct result of good nutrition, consistent efforts and a relaxed body. Load on a diet that surrounds veggies, lean protein, fish, low-fat dairy, and clean foods. Introduce carbs in the form of whole grains and quinoa, add anti-inflammatory foods like green leafy vegetables, avocados, olive oil, etc to the diet and cut down sugars to reduce inflammation. Protein requirements usually surge above normal to maintain muscle growth and repair. Get the best form of protein with every meal (lean protein, fish, nuts and nut butters, legumes, tofu, soy milk, whole grains, etc.) nutrition to attain greater outputs. Stay hydrated and avoid fancy-carbonated and sugary beverages.

2. Eat as per needed: Keep yourself satiated and stop when you are full. Over-eating or starvation will only hinder progress. Do mindful eating and listen to the signals that your body sends to you. Your body is the best teacher that tells you about you at the earliest, be honest to your body and let it be honest to you.

3. Avoid severe restrictions: Strictly keeping the body away from what it loves can have detrimental effects and lead to binge eating. However, to counter this, eat in moderation. Avoid feeling guilty and work on it the next day, the more you restrict, the more it's difficult to sustain.

4. Fitness progression: Practice transition from one form of exercise to another, begin with low-to-moderate workouts and lesser durations while gradually embracing yourself to train harder towards high-intensity cardio or mixing a few of them like running, cycling, swimming, weight lifting, etc. can do wonders together by building stamina and endurance. Play with different sets, frequencies, intensity, and duration of exercise to build a more effective routine. Lifting weights helps you maintain the muscles that break during cardio. Intervals of building muscle and cutting fat can also be opted. Enhance your speed with stronger and powerful arm movements. Nevertheless, in an attempt to build strength, do not forget to give your body a break and adequate recovery time. Give time to injuries, breakdowns and ensure proper rest and good quality sleep.

5. Break your goal: Having sub-goals of a greater goal often accelerates and polishes the overall output. It not only keeps you motivated but also dedicated as small chunks of success fuels you for the larger game. Make specific, achievable, measurable goals that are realistic and time-bound. Enjoy the process of attaining your end goal of fitness and record your progress at every step.

According to Gaurav Bansal, Health Coach at MyHealthBuddy, Inside this enormous world of health and fitness exists a small world of facts, evidence-based information and data that all the top fitness gurus seem to agree with. Youd already know this by now but it starts with exercising regularly, eating healthy, sleeping well, and prioritizing recovery. If youve mastered this, your health journey is half way there. The other half is behavioural, like setting realistic goals for yourself. Working out every day of the week is commendable but not practical for most people.

He advised, Work towards a more realistic goal like 4 days a week and a walk on the days that youre not exercising. Move an inch towards those goals every day. Small baby steps! Setting realistic goals increases the probability of you sticking to them, making you feel more confident. It also gives you a chance to reward yourself for a job well done (I suggest shopping). No matter how many motivational posts you read on social media, dont rely on motivation to reach your goals. Youll find yourself disappointed and burnt out pretty quickly. Motivation is very short lived and works on external validation.

Pointing out that you might feel motivated when someone gives you a compliment or when your new post on IG gets a lot of likes but these are not permanent, Gaurav Bansal recommended to instead, form habits and stick to them. He said, Consistency will take you further than motivation ever will. Remember, your health is not a 30-day challenge, its a lifelong commitment. Just like how we brush our teeth & shower every day, its important to make it a part of your daily routine.

As the world rediscovers the benefits of being fit and not just looking fit, the discussion now heads towards what we can do to take care of our health. Calling nutrition and physical activity as the two major components of fitness, Pranit Shilimkar, Health and Fitness Entrepreneur and Founder of Fitnesstalks, said that hydration, recovery and stress management are crucial additional factors too. He shared -

Nutrition: Perhaps the biggest game-changer in your fitness journey, people tend to discard good nutrition quite easily. You cannot out-train a bad nutrition regime. Most of your results or work will be done in the kitchen. Simply put, you need to consider two things: not skipping meals and completing your macro and micronutrients through every meal. Its important that your plate consists of a good amount of protein, fats, carbohydrates, fibre, and yes, water. Portion control, mindful eating, utilizing spices to make nutritious and healthy food are some great tips. Just remember to focus on the word nutrition and not 'diet'; you want a food routine that is sustainable, easy to cook, and does not deprive you of anything. Results appear once your nutrition is on point.

Strength training: Any physical activity contributes to you losing fat and getting leaner and stronger. Cardio is a great way to burn some calories while working on your cardiovascular performance. How strength training (lifting weights) has been scientifically proven to aid your body recomposition, burn calories, and just improve your physical and mental performance. You want a healthy balance of cardio as well as strength training with enough focus on recovery in order to avoid injuries and perform at your best. Ensure that you incorporate any physical activity to start with, it does not have to be too rigorous or just a traditional gym workout.

Pranit Shilimkar suggested, Additionally, you also need to ensure that youre hydrating adequately. Water has countless benefits, however, youd be surprised to know how frequently you misinterpret thirst for hunger. Make sure that no matter what nutrition or physical activity you incorporate, you start off slow and remain consistent. People fall off the wagon because they train or diet too rigorously. Remember that fitness is a state of being as well as mind, it takes time and shortcuts dont work out. Move at a sustainable pace and keep improving your goals.

Remember, you must enjoy the journey! Being leaner, fitter and stronger isnt an overnight process and takes months-and-years of dedicated hardship and patience. The fitness experts insist that an honest dedicated approach demands adherence to your goal is the most healthy and sustainable manner. Do what you find interesting, anything that keeps you motivated is just the right thing to do. Never indulge into things just for the sake of it. Health and wellness should be pleasurable to the mind and body to reap the greatest fruits from it.

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Want to get leaner, fitter, stronger? Try these health tips from fitness experts - Hindustan Times

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A strength and fitness competition is back again this year in Pocatello and a local gym owner has a passion for fitness and giving back to the community.

This is Jayden Chase, just over a year ago Chase followed his dreams and opened Chase Strong Gym in Pocatello.

Along with his passion for fitness, Chase enjoys giving back to the community. Last year, he hosted the first annual Strength and Fitness Fest, and it is back again this year.

Strength fest was a concept that I came up with about a year ago where I wanted to start bringing competition to Pocatello. I've been involved in powerlifting and strongman and it seems like every time we want to compete we have to travel so this is a means to be able to bring competition to the town of Pocatello. But as we started planning the event we decided that we wanted to find a way to give back to the community as well, said Jayden Chase, owner of Chase Strong Gym.

This years charity event will raise money for suicide prevention and awareness as well as human trafficking.

A portion of the proceeds from the athletic fees going in, so the entry fees as an athlete and the booth sponsors is the primary focus for the fundraising. So a lot of the companies that will come out and support the event we charge a sponsorship fee for the booth and then that money is going towards raising more funds for the charity as well, said Chase.

At the event, competitors will participate in powerlifting, arm wrestling, ruck races, and jiu jitsu and each of those events will raise money for the charity.

The point of the event is honestly to have fun. a lot of people they get involved with going to the gym and getting in shape but at some point they want to decide where their potential lies where they can go out and do a competition so to be able to create this event gives people the outlet and opportunity to actually get involved in something more competitive than just showing up to the gym and working out, said Chase.

The strength and fitness event will be held at the Mountain View Event Center in Pocatello on Saturday June 11th from 8 am to 6pm.

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Strength and Fitness Fest | News | kpvi.com - KPVI News 6

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Chromebooks were presented to Boys & Girls Clubs of Springfield fitness challenge winners who were active for the past month.

The computers were distributed Tuesday by the clubs executive director, Vincent Borello, local and state officials, and AT&T representatives.

More than 70 members ages six to 13 participated in the challenge by doing push-ups, running, swimming, biking and more.

I walked and towards the end, I did some running and biking, said nine-year-old Olivia Johnson. With my new computer I want to do a PowerPoint for extra credit at school.

State Rep. Carlos Gonzalez, D-Springfield, said he is a huge fan of the club as he used to be a member and compete as a champion in many sports activities like boxing and pool.

I support you because you are the future and look at how bright our future looks, he said. This is an opportunity to exceed and excel in your education.

The computers were donated as a bigger part of a two-billion-dollar AT&T initiative to close the digital divide.

AT&T is essentially a company that provides connectivity and when the opportunity came to donate, the Boys & Girls Clubs was the first community-based program we thought of, AT&T New England president John Emra said.

We did the easy part and wrote a check, but you all did the hard work in earing the computers and we are here to support you and all the work you do to support the community, he said.

The digital divide began in the late 20 century and primarily referred to those with and without telephone access until late 1990 when its definition shifted to high-speed broadband access.

According to Tech Target a 2019 data report suggest that five million rural households and 15.3 million urban areas still do not have broadband access.

Additionally, the divide exists on many fronts including in educational access, socioeconomic groups, access to high speed and quality computers.

We have about 2300 kids at the club, and they are all graduating, there is no teen pregnancy and the younger ones are matriculating to their next grade, said Michael Chernick. chair of the board of directors, .

We provide a safe structure and mentor model, he said. People need to know that the Boys & Girls Clubs are a raging success. It is a flagship. Just look at our clean, well presented beautiful kids.

We all (local and state officials) had opportunities here, Mayor Domenic J. Sarno said. We sat where you are sitting.

They (AT&T) gave you the computers because they believe in you. They (officials and board members) have not forgotten the opportunities they got here and are back volunteering and giving generously in hopes you remember your experience and want to give back, he said.

I think I will continue to be active, Johnson said. I feel really good.

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Chromebooks presented to 200 fitness challenge winners at Boys & Girls Clubs of Springfield - MassLive.com

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RIGBY During a reconnaissance mission on June 28, 2005, Lt. Michael Murphy and his team of Navy SEALs were deep in the throes of an enemy attack.

The team of four was scouting for signs of Ahmad Shah, a terrorist leader in his mid-30s, in the Hindu Kush of Afghanistan. Different groups had notified the Taliban of the SEALs presence and Murphy and his men had been spotted and were outnumbered.

A fierce fight erupted between them in extreme terrain.

Approximately 45 minutes into the fight, pinned down by overwhelming forces, Danny Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb, according to an article from the U.S. Navy.

Murphy swiftly responded, moving into the open to get a better signal to transmit a call for help. His actions put him in a vulnerable position and made him a target to the enemy.

While being fired upon, he made contact with Bagram Air Force Base and requested assistance after providing the location and size of the enemy force. Murphy was shot in the back in the process, dropping the transmitter.

Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle, the U.S. Navy reports.

After two hours of intense struggle, Murphy and his men were ultimately killed. So were the 16 men on board the MH-47 Chinook helicopter that was sent to help. The combat resulted in some Taliban deaths as well. An estimated 35 Taliban members were killed in the skirmish.

Despite Murphys undaunted courage, intrepid fighting spirit and inspirational devotion to his men, the U.S. Navy says June 28, 2005 remains the single largest loss of life for Naval Special Warfare since World War II.

The 2013 film, Lone Survivor, starring Mark Wahlberg, Taylor Kitsch and Emile Hirsch depicts the battle and the events of that day.

RELATED | CrossFit transformed this military vets body and now he owns a gym in Rigby

The sacrifice and patriotism of those men prompted Dave McMullan, a U.S. Army veteran and owner of a CrossFit gym in Rigby, to organize the first-ever Memorial Day Murph at Jefferson County Lake in their honor.

McMullan describes it as a hero workout that begins with a 1-mile run, followed by 100 pull-ups, 200 push-ups, 300 squats, and finishes with another 1-mile run. Participants are supposed to wear a weighted vest while they do it.

At CrossFit, we do a bunch of workouts we call hero workouts. Theyre all named after men and women who gave their lives in the service of their country, McMullan tells EastIdahoNews.com. All the hero workouts we do are important to me. I (wanted) to show support for our armed forces and give back however I can.

Proceeds from the event will benefit Phoenix QRF, a local charity that provides resources and support for veterans coming out of the military.

McMullan plans to make this an annual event going forward.

The 2022 Memorial Day Murph CrossFit Hero Workout will kick off at 7:30 a.m. on May 30. Bishop Barbell in Idaho Falls will provide a pull-up rig for the event and multiple food trucks and vendors will be on hand as well.

The cost is $20 for those who would like to participate. Tickets are available online. The entrance fee for spectators is $6 per carload.

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The Navy SEAL reconnaissance mission that prompted a Memorial Day fitness competition in Rigby - East Idaho News

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When the United States suffered an attack on Sept. 11, 2001, it was considered the darkest day in our countrys history. Over 3,000 lives were lost in total, and it was being televised live on every news outlet and as a result Americans from all walks of life found their local recruiters offices and wanted to become a part of the solution to help our nation and the world move forward. One of those Americans was Tim Kennedy.

9/11 had a pretty profound impact on me, watching Americans choose between being burned alive or jumping to their death. So, I actually went in a recruiters office on 9/11. He actually didnt get to speak to a recruiter until one day later, but Kennedy knew his destiny was to serve, and he wanted to make it happen sooner rather than later.

There was such backlog that it took a few months that I was on inactive reserves until I got a boot camp date, said Kennedy. Once he was called into action, Kennedy would immediately be called up to Special Forces Selection.

I never served a regular day in the military, he explained. After completing Ranger School, Kennedy was assigned to the 7th Special Forces group. Among the missions he went on included multiple deployments in support of both Operation Iraqi Freedom and Operation Enduring Freedom. After more than two years of schooling and training, It was on one of those deployments that he had an epiphany about where he was in both the world and his life.

I was running towards what is gunfire. I look to my left and my right, and I see a bunch of Green Berets running with me. That was when it really clicked that I was at the right place. Im with men like me.

Those that were like him were also those that appreciated great challenges, living in the moment, and doing all they could in the pursuit of protecting their homeland and the people in it. They embraced all of it, and they were all elite athletes as well. According to Kennedy, that was no coincidence.

The overlap on these is extraordinary. If you look at every special missions unit, the commonality among all of them is that are all extremely fit. They are all absolute Adonis-looking mother f*****s, he stated. Through athletics and martial arts, I had done so many hard things. I felt at home doing hard things in the military. I felt at home.

Tim Kennedy credited fitness and athletics for a lot of his success. In his eyes, people that were accomplished with their bodies were exactly what America needed in the aftermath of 9/11.

That generation of post 9/11 athletes that were recruited into the same program I was, these were all college runners, track and field, sprinters, wrestlers, he said.

Kennedy also said that the group he was a part of had the highest selection rates in any class ever in the history of Selection. He personally has received numerous honors as well. His most notable award is a Bronze Star, but he also holds the Army Achievement Medal, the National Defense Service Medal, and two NATO medals, just to name a few. When asked about his personal greatest moment, he couldnt pinpoint just one moment, but rather a series of them where he connected with those he fought alongside on a deeper level.

I know everything about this human that is next to me, and its the most remarkable privilege to be able to be part of a community that knows you through and through, your faults, your failures, and is still proud to be serving with you.

The pressure that he faced throughout his missions and service came with other privileges as well. Among them was the ability to stay calm and execute in any situation, such as his MMA fights. Tim Kennedy is also well-known in the world of mixed martial arts. In 24 professional fights, he had a record of 18-6 with six wins by knockout and eight by submission. While many athletes may feel nervous or overwhelmed as they make the walk into the arena, Kennedy would make that same walk as if it was any other day that ended in y.

I would get told, man, youre too relaxed. Can you just get amped up for this fight? I would say its just a fight, he said. It was just fun to be out there fighting.

Kennedy fought in several organizations, including the now defunct International Fight League, Strikeforce, and ultimately, the UFC. He fought up until 2017 when he announced his retirement from the sport. That same year, he reenlisted in the Army Special Forces, and he is still actively involved.

I would attribute most of my success to my consistent, disciplined, regimented approach to fitness, he shared proudly. I carry that over. I know that sounds very militaristic, but I carry that over into the organizations of my businesses.

Tim Kennedy still uses that same approach to his fitness today. Hes up training early every morning, and he revealed that he has had training partners that have quit after one workout because of how intense he is during training.

I find the worst thing I can possibly do to my body first thing, and everything else in that day is easy, Kennedy said. Theres nothing that anybody else can do to me during the day that is worse than what I already selected to do to myself.

His overall approach to fitness has nothing to do with a look or visual. Anything and everything he does has a specific purpose, and that puts him in the best position to perform when called upon.

I want to be able to exercise so I can go and do something, or I want to exercise so I can go and be something. My workouts really embody that. Theyre really tough. You can expect to be in the 80-90 percent heart rate range for a sustained period of time.

Tim Kennedy knows that he is in a position that can help inspire and educate people, which is why he wrote his latest book, Scars and Stripes. It will be available on June 7, and it can be pre-ordered now Kennedy shared that writing this was very meaningful to him.

That title is not a misnomer. The stripes you get in the military theyre on your sleeves for years of service, for your missions overseas, and for years of service. Those are earned by years of suffering, and scars are earned the same way.

Follow Tim Kennedy on Instagram: @timkennedymma

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Tim Kennedy Is Always Ready for All Situations - Muscle & Fitness

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Fitness Ventures LLC announces Jay Thomas as their new VP of Construction

Jay Thomas brings unparalleled experience in overseeing the construction of various businesses across the U.S., holds several General Contractor licenses across different states and regions across the U.S.

"We are extremely excited to welcome Jay Thomas to the Fitness Ventures team", said Brian Hibbard, founder, and CEO of Fitness Ventures. "With our growth rate continuing to accelerate, and the challenges with construction in today's environment, it was critical that we bring someone on to oversee these projects. We operate in states across the country which provides its own set of challenges, and you combine it with today's inflationary environment and supply chain issues, and it becomes critically important to have someone with the expertise to oversee these projects to make sure they come in on time and on budget."

With each new opening, Fitness Ventures brings new jobs to the markets they operate in, and with 28 more in development over the next 18 months, they are adding another 2,500 jobs. "The Fitness Ventures management team has demonstrated the ability to maintain a rapid growth rate, all while executing on a strategy that continues to deliver industry leading results. Having Jay on board overseeing the construction projects will allow us to seize on these opportunities at a faster pace, accelerating our overall growth rate and pushing to our ultimate goal of owning and operating 100 Crunch Fitness locations by 2026", said Brian Hibbard.

For additional information, please contact Hiba Abduljawad at [emailprotected], 407-360-6746

About Fitness Ventures, LLC

Founded in 2016 by Brian Hibbard, Fitness Ventures, LLC is one of the fastest growing franchisees within the Crunch Fitness system. The Company currently operates locations across eight different states, with several more in development. With a unique operating and development strategy, and a keen focus on execution, Fitness Ventures operates some of the highest volume Crunch locations in the system and boasts industry leading financial returns.

Fitness Ventures was acquired by Prospect Hill Growth Partners, L.P., a private equity firm focused on operational value creation in middle-market growth companies, in 2020. The partnership with Prospect Hill and new access to institutional capital has allowed Fitness Ventures to seize on new opportunities at a faster pace, accelerating their already rapid growth rate.

Website: http://www.fitnessventuresllc.com

LinkedIn: https://www.linkedin.com/company/fitness-ventures-llc-crunch/

About Crunch Fitness

Crunch is a gym that believes in making serious exercise fun by fusing fitness and entertainment and pioneering a philosophy of 'No Judgments.' Crunch serves a fitness community for all kinds of people, with all types of goals, exercising all different ways, working it out at the same place together. Today, we are renowned for creating one-of-a-kind group fitness classes and unique programming for our wildly diverse members. Headquartered in New York City, Crunch serves over 1.9 million members with over 400 gyms worldwide in 34 states and the District of Columbia, Australia, Canada, Costa Rica, Portugal, Puerto Rico, and Spain. Crunch is rapidly expanding across the U.S. and around the globe. For more information, please visitcrunch.com.

SOURCE FITNESS VENTURES

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Fitness Ventures LLC adds VP of Construction to their All-Star Team - PR Newswire

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Photo: fizkes (Shutterstock)

Theres a lot of conflicting information out there about fitness, which isnt so surprising when you think about how it means different things to different people. Some people train for competitions, while others exercise to be healthy. Some people love cardio, and some would rather lift weights all day. This variety in perspectives is enough to overwhelm a beginner, so lets cut through the noise with a list of fitness misconceptions you can safely ignore.

But before we dive in, what does matter? I would boil the important things down to the following:

Thats all you really need to know to get moving. What follows are a list of things that (in my opinion) beginners spend far too much time worrying about. That doesnt mean this stuff doesnt matter at all, but they are things you can mostly ignore and still be able to get stronger, fitter, faster, and healthier.

Should you do eight to 12 repetitions of each strength exercise? Or five sets of five?

While shorter sets are supposed to build strength and longer sets are supposed to build size, the truth is that strength and size go together. When you get stronger, your muscles get bigger, and vice versa. As a beginner you really dont need to worry about whether youre in the optimal rep range for your goals, so long as each set feels like hard work. Sets of five with heavier weight and sets of 10 with lighter weight will give similar results.

People often get into exercise at the same time they decide they would like to lose fat, or gain muscle. Some exercise programs come with instructions that say you should eat a ton of food and bulk while youre running them; others assume that your goal will be losing weight and that youll want to create a calorie deficit.

If you want to change the size of your body, thats up to you. But you dont need to connect that to your fitness goals. You can simply start exercising now, and decide later whether you want to be bigger or smaller or if youre fine at the size you are. (Please do make sure you get enough protein, though.)

One of the first things you need to learn when you take up running is how to run slow enough that you dont exhaust yourself in the first 30 seconds. You also need to understand that your body needs to build the fitness to be able to run continuously. You simply may not be ready for a continuous half-hour run yet. Thats the idea behind walk-run approaches like Couch to 5K.

But one downside of a Couch to 5K is that many think of the running parts as real running, and the walking parts as breaks, or as somehow failing at the task of running. The thing is, if you get from the start to the finish line of a race (5K or otherwise) at anything other than a fully walking pace, youve run it. Whats more: youre still building cardio fitness when you walk quickly, and that cardio fitness is what will eventually enable you to run more and to run faster.

Perfect form is overrated. You need form that is good enough. If your squat is a complete mess, your knees are touching, your thighs are nowhere near parallel, and you hurt when youre doing it, then yes, something is wrong. But if youre squatting a loaded barbell and it feels good and the weight is moving well, you dont need to obsessively rewatch videos of yourself in search of subtle signs of knee cave or butt wink.

Yeah, maybe youre not perfect yet. Nobody is. But if youre lifting safely and effectively, your form is good enough. Youll refine it as you go.

When youre new to exercise, its easy to make progress. Youll gain more muscle and strength in your first year of lifting than in any following year, which is pretty cool.

This is just because theres a lot of low hanging fruit you can collect as a beginner. Its not because newbie gains are some kind of magical spell with an expiration date. The principle of newbie gains just states that the weaker you are, the more room you have for improvement.

In short: you cant waste or lose your newbie gains if you take a break during your first year. And youll still have plenty of room to improve even after youre out of the noob stage.

Its easy to get caught up in the marketing hype surrounding booty bands or ankle weights or Pelotons or airbikes or that weird machine that lets you do an assisted squat.

None of this stuff is important. There are literally hundreds of ways to exercise your booty without booty bands. No single piece of equipment is essential, not even my beloved barbell. As long as youre doing some kind of cardio and some kind of strength training, youll be okay.

One way of organizing your strength training is by body part: chest on Monday, back and biceps on Tuesday, for example. You can do a five-day split, or a push-pull-legs split, or an upper-lower split, and there are good programs that follow each of them.

But the split itself does not matter. A split is just organization. Asking about the best split is like saying, I eat breakfast, lunch, and dinner. Is that a good diet?

Whether were talking cardio or strength, the point of a warmup is to prepare you for the workout ahead. Maybe you have a body part that tends to be stiff; some stretches for that area can help limber you up. Maybe you need to practice the proper technique for one of your exercises to be sure youll do it right; some technique drills in the warmup can help set you up for success.

That means theres no right warmup for everybody. If youre clueless about what to do when you walk in the gym, hop on a cardio machine or do a few bodyweight exercises (walking lunges, pushups, rows) and then start in on your workout for the day. If your body needs something more specific than that, it will let you know.

All the gadgets these days can measure your heart rate and tell you whether youre in the right zone for the kind of training you intend to do. But they all use a formula based on your maximum heart rate, and theyre probably wrong. While there are formulas that can guess your maximum heart rate, every body is different, and your gadget doesnt actually know your max heart rate unless youve done a max effort (which, as a beginner, you probably never have.)

Instead, know that most cardio should be done in zone 2, which is the effort level where youre breathing a bit harder than at rest, but you can still easily hold a conversation and you dont feel out of breath. The other zones are higher, with zones 4 and 5 (in most systems) being an effort level you can hold for less than a minute. Go by these perceived effort levels at first, and simply notice what your heart rate is when youre in them. If a heart rate of 135 feels hot and sweaty but not killer, thats probably in your zone 2, no matter what your watch says.

Can you feel that muscle working? Its okay if you cant. Some people have trouble feeling specific muscles working; some of us never pay attention to it at all, and we still get stronger anyway.

Theres no way to do a pullup or a lat pulldown without using your lats. Theres no way to do a bicep curl without involving your biceps. Theres no way to do a bench press without involving your chest and your triceps. If youre doing the exercise, the muscle is working, whether you feel it or not.

We arent at our best every day. You know that about everyday life: you dont expect to be optimally focused at work every single day or equally patient with your kids every second of every hour. So why do we get so surprised if we did five pullups on Monday but only three today?

The truth is that myriad factors affect our performance in the gym, not least fatigue from our previous workouts. Thats not a bad thing; feeling fatigued is part of the same process that ultimately makes us stronger. We have a guide to when you can expect to hit personal records in the gym, and, get this: the answer is not literally every day.

If youre new to the gym, you probably assume everybody in there knows what theyre doing, and youll be the odd one out. But the truth is, a lot of people in there dont know what theyre doing. Thats not a bad thing; we all kind of figure out life as we go along. It may make sense to think of working out as being like adultinga thing that many of us feel intimidated about but somehow manage to do anyway.

Dont worry if youre the weakest or most out-of-shape person there; going to the gym is how you fix that. And if somebody tells you youre doing something wrong, dont question all your life choices up to that point. Just read our guide to dealing with unsolicited gym advice.

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From liquid-only detoxes to cabbage soup diets, there are plenty of tactics that promise to help you shed pounds fastand miraculously stay slim for life. But most too-good-to-be-true weight loss plans are ineffective at best, and in some cases, can have serious health consequences. Oh, and not to mention, many quick weight loss strategies can leave you feeling pretty miserable, too. (The term "hangry" had to come from somewhere, right?)

"If it took you months or even years to gain unwanted weight, you shouldn't expect to lose it overnight," says Caroline Cederquist, MD, a weight management doctor and founder of the meal delivery service bistroMD. "And if you do, it will most likely be water weight."

To help you stay on the straight and narrow toward true weight loss success and lasting results, we've sifted through the latest fads to uncover the unhealthiest ways to lose weight fast. Vow to never try any of them and shed those unwanted pounds with the help of these 15 Underrated Weight Loss Tips That Actually Work.

A juice-only diet might leave you feeling light and clean. Problem is, juices have almost zero protein. "So you'll lose water weight and muscle mass, but not fat," Cederquist says. And once you go back to solid food, those pounds will pile right back on. Whomp, whomp! Curious about all the other wonky things that can go down when you say no to solids? Then don't miss our special report, what happens to your body on a juice cleanse.

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Passing on breakfast, lunch, or dinner might be an easy way to drastically slash your calorie intake. But doing so will probably backfire. One recent animal study published in The Journal of Nutritional Biochemistry found that mice who ate just one meal daily wound up gorging on their foodand packing on unhealthy belly fat.

RELATED: Get lean for life with this 14-day flat belly plan.

Despite what some celebrities might say, there's no scientific evidence showing that a gluten-free diet will help you get lean. In fact, it might do the oppositeespecially if you rely on gluten-free packaged foods like breads or muffins. "Manufacturers add extra fat, salt, and sugar to make up for the missing flavor and texture of gluten. So these foods are often higher in calories," registered dietitian Jennifer McDaniel, MS, RDN, CSSD, LD, tells us.

For example, one slice of Ezekiel Sprouted Whole-Grain bread packs in four grams of protein, three grams of fiber, and zero sugar while one slice of Udi's Gluten Free White Sandwich Bread contains nearly as many calories in addition to zero fiber and half the amount of protein. Instead of going gluten-free, nix simple carbs like white bread and slim down with the help of better-for-you starches like quinoa, fruit, beans, or any of these carbs that will uncover your abs.

Some findings do show that vinegar promotes healthier blood sugar levels and feelings of satiety. But since drinking highly acidic liquids like vinegar can irritate the throat and stomach it shouldn't be something you do on the reg, Cederquist says, adding, "My recommendation is to use vinegar as a healthy alternative to salad dressings and to continue to eat a nutritionally balanced diet." If you don't have a go-to recipe, why not try these apple cider vinegar recipes and ideas!

Foregoing all forms of fatincluding healthy ones like olive oil and avocadowon't just leave your food bland at tasteless, it could make you sick, too. Not eating enough fat has been associated with hunger, dry skin, and extreme mental fatigue. Not to mention, low-fat diets are completely ineffective for weight loss, according to a recent analysis of 53 studies and nearly 70,000 participants published in The Lancet.

Sure, it might seem like swearing off carbs or sugar will be the answer to your weight problems but that's simply not the case. "Each food group contains vital nutrients that our bodies need to function," Cederquist says. Plus, you could find yourself with massive cravings for the foods you cut out. "It's all about balance," Cederquist adds.

If you prefer ice water over H2O that's room temperature, that's totally fine. But if you're only adding ice cubes to your glass to lose weight, your efforts aren't likely to pay off. You may have heard that drinking colder water forces your body to work harder (and subsequently burn calories) to bring the water up to your body's internal temperatureand that's 100 percent true. But the process only burns eight calories, say experts at The University of Washington. And sorry to say, when it comes to losing weight, eight measly calories just isn't very meaningful. These ways to cut calories, however, can help you slash enough calories from your diet to actually notice a difference over time.

Laxative teas might leave you feeling, er, a little lighter. But they don't actually help you lose weightand they could be harmful. "Teas that cause an increase in bowel function are not helping you lose fat," Cederquist says. "Rather, you are losing fluid, and can have [health] issues [as a result of] disrupting electrolyte levels." If you like the idea of sipping tea to slim down, add some of these gentleand safeweight loss teas to your diet instead.

There's a reason gimmicks like the Grapefruit Diet or Cabbage Soup Diet never really caught on. "They're crash diets in disguise," McDaniel says. "They might lead to short-term weight loss, but long-term, it's a guarantee for weight gain and an unhealthy relationship with food." Plus, eating only one thing makes it impossible to meet your nutritional needs and increases your odds of deficiencies.

Going from sugary, high-calorie soda to diet pop may seem like it would help you drop poundsbut don't be fooled. Diet beverages come with their own set of health risks. One long-term study published in The Journal of The American Geriatrics Society found that subjects who consumed artificial sweeteners (in diet soda and in other drinks, like coffee or tea) gained more weight and belly fat compared to subjects who skipped the stuffeven without increasing their calorie intake. Yikes! While we aren't fans of soda, you'd be better off cutting back on the amount of regular cola that you drink and slowly weaning yourself off of it over time.

Having a high-quality protein shake for breakfast or lunch can help you control your calories and lose weight. But only if your other meals consist of real foods like lean protein, complex carbohydrates, and healthy fats, Cederquist says. If the only things you consume all day are shakes, that's a recipe for deprivation. And when you do go back to solid food, the weight will pile back on.

More exercise means more calories burned. But upping your activity level will likely make you hungrier and drive you to eat more, suggests one PLoS One study. And piling extra food on your plateeven healthy stuffcan easily erase that hard work you put in at the gym. Cut yourself off after an hour or two to ensure you're able to control your hunger.

Cutting all your carbs in favor of meat, meat, and more meat might help you lose water weight in the short-term. But in the long-term, these kinds of diets aren't actually any more effective at helping you drop pounds, says McDaniel. And after a while, you might start to really miss the occasional piece of bread. "That can leave you feeling deprived, which usually sets off a binge and restrict cycle that leaves you heavier than when you started," she explains. To discover even more not-so-great things that happen when you overdo it on chicken, eggs, and beef, read up on what happens when you eat too much protein.

You might've heard that exercising when you're hungry prompts your body to burn more fat. But a review article published in Strength and Conditioning Journal concluded that the opposite is true. When you hit the gym without fueling up, you're more likely to end up losing muscle. And that's bad news since muscle tissue burns more calories at rest than fat tissue.

Some research suggests that the fatty acids in coconut oil could give your metabolism a small boost. But "there's no evidence showing that it actually leads to weight loss," says McDaniel. Plus, like other fats, a tablespoon of coconut oil contains 120 caloriesso it's easy to overdo it. Enjoy it if you like the flavor, but do so in moderationand don't expect that it will help you shed pounds, she says.

We repeat, dietary fats do not make you fat. In fact, foods rich in heart-healthy omega-3 fats, such as walnuts, chia seeds, and wild salmon play an important role in weight loss: They help keep you satiated, can lower your LDL levels, and lower blood sugar. What's more, a study published in the journal Medicine and Science in Sports and Exercise found that when fish oil and exercise were combined, participants lost more fat and improved fitness and body composition than those who just exercised.

"The first step to losing weight is realizing that it is going to require a lifelong change, rather than a quick fix," Natalie Rizzo, MS, RD, NYC-based dietitian explains to us in our article about the biggest diet mistakes. "That's a big shift in mindset, but once you start thinking this way, it will help you in the long run. If losing weight was as easy as popping a pill or cutting out one food group, then no one would be overweight!"

Did you vow not to open the fridge door after 6 p.m. or cut out all sugary foods? Lauren Manganiello, MS, RD, CDN; registered dietitian and personal trainer in NYC warns us. that being too restrictive with our eating habits can cause us to break these "rules" and overindulge, as a result. Instead of focusing on food rules, Manganiello suggests focusing on being more mindful of your eating habits. "Focus on including more healthier foods in your everyday life. And don't throw in the towel on your healthy eating habits when you indulge. Instead, enjoy it and choose a healthier option for your next meal. Eating healthy isn't an 'all-or-nothing' approach. It's a lifestyle."

Can you lose weight by not eating? Technically yes, but it's an unhealthy way to lose weight. Cutting calories may be the key to losing weight, but if you overdo it, your waistline won't budge. "When you're not eating enough calories, your metabolism can slow down, you don't have enough energy for workouts, and you're more likely to binge eat," Jim White, RD, ACSM and owner of Jim White Fitness tells us in common diet mistakes everyone makes. "We recommend nothing under a 1,200 calorie diet, especially for women."

Just because a processed snack deems it is "sugar-free" on its colorful label, doesn't mean you should choose it over, say, a piece of fruit. Many snacks devoid of sugar are also jam-packed with artificial sweeteners, which have been linked to a plethora of ailments from digestive issues to cancer. Skip the stuff altogether and opt for natural, whole foods as often as possible.

Refined carbohydrates such as desserts, sugar, white pasta, and white bread can increase your blood sugar levels and lead to weight gain, but fiber-rich complex carbs such as sweet potatoes and oatmeal can actually help you lose weight. Instead of helping you reach your goals faster, skimping on these slimming foods will likely deplete your energy levels, leaving you hangry and more apt to skip your workout.

"The body does an amazing job all on its own and does not need silly supplement detox programs to cleanse it," Jennifer Neily, MS, RDN, LD, FAND divulges. "It's absurd; there aren't caked-on toxins hanging around your colon needing to be removed. Want to 'detox?' Purge your diet of manufactured food-like substances and eat fruits and veggies, whole grains, and lean protein!"

Yogurt is a wonderful snack for weight loss, as it's brimming with waist-whittling fats and digestion-improving probiotics, but treating yourself to the wrong tub can potentially slow down your progress. Many brands contain added sugars in the form of "fruit on the bottom" or sweet toppings, which can crank up the sugar count to upwards of 20 grams. Try to choose a yogurt that has under 10 grams of sugar per serving, or better yet, go plain!

As we previously mentioned, juices aren't as miraculous as they're touted to be. Because juicers don't make use of the fruit pulp and skin, your liquid ends up being void of satiating fiber. A quick fix? Zap your produce in the blender, instead. These smoothie recipes for weight loss use the entire fruit, skin and all, so that you get the most nutrient bang for your buck.

"Real weight loss takes time. Oftentimes, if we don't see progress in the first week or two, we get discouraged and quit. Set one long-term goal as well as smaller, short-term goals. Use the short-term goals as stepping stones to your long-term goal. And celebrate your short-term goals along the way. Looking back at your success and seeing progress is one of the biggest motivators for long-term success," Manganiello explains.

Sorry, going for seconds of salmon, guacamole, and quinoa can actually sabotage your weight loss goals. While these foods are packed with satiating protein, fats, and fiber, they're also calorie-denseso practicing moderation when munching is essential to trimming your waistline.

This popular fad diet involves supplementing a mostly-vegetarian lifestyle with an occasional fish- or meat-centered meal. "A lot of people who eat vegetarian or flexitarian tend to eat more grains, processed carbs, and sugar because there are no strict guidelines on unprocessed foods and vegetarianism. Incorporating eggs, yogurt, and fish every now and then is super beneficial for their omega-3s, probiotics, iron, biotin, and essential amino acids that plant proteins may not have," Maria A. Bella, MS, RD, CDN explains.

If you're already vegan and want to kick it up a notch, know that this isn't the best diet for maintainable weight loss. In addition to avoiding animal products or by-products, the raw vegan diet involves abstaining from eating foods that have been heated above 104 F. The premise behind it is that you maintain the nutritional integrity of the foods you're consuming. However, certain foodssuch as carrots, tomatoes, and spinachbenefit from cooking, as the heat helps extract nutrients.

Just like juicing, souping requires you to stay away from solids and drink your meals in their pulverized form. Although soups tend to pack in more fiber and protein than juices do, these brews are usually high in blood-pressure-spiking sodium. Another downside: This diet is far from maintainable in the long run. After all, how long do you think you can last without chewing your food?

Craving a break from your diet? Science says you'll lose more fat if you indulge in that cheeseburger and fries. According to a study published in the International Journal of Obesity, dieters who took a two-week break from their low-calorie meal plan lost more weight than those who dieted consistently.

Forgetting to pack lunch or to keep healthy snacks at your desk can make or break your progress. Waiting until you're ravenous to choose your next meal can leave you four guilt-ridden bites into a caloric burrito. Try prepping the week's meals on Sunday and packing them in air-tight containers until you're ready to grab and go.

Thinking about how you'll lose weight and maintain your new body by trying to outrun a bad diet? It simply won't work! "Eating a well-balanced diet while decreasing [calories] by 500750 will promote weight loss Exercise at moderate to high-intensity levels three to five per week for 30-60 minutes," White says. "[You] have to put in the work to see the results."

You know what one of the Side Effects of Eating Too Much Avocado, According to Science is? Weight gain. Avocados are high in fat, thus, they are calorically dense. Did you know that the recommended serving size for an avocado is just one-fifth of the fruit? If you ate the whole thing, you'd consume over 320 caloriesthat's more calories than what is in some entire frozen dinners! Don't get us wrong, avocados are healthy. But just make sure that, like everything else, you're eating them in moderation. Remember: weight loss is a calories game.

Those pricey diet pills celebrities endorse on social media aren't going to trim your waistline as much as they'll target your wallet. In fact, the FDA warns that many of these OTC supplements may contain harmful ingredients or compounds that haven't been tested in human trials. Avoid the gimmicks and stick to choosing whole foods for long-term weight loss.6254a4d1642c605c54bf1cab17d50f1e

The ever-popular Military Diet claims you can lose up to 10 pounds in three days by eating strict meals such as a cup of cottage cheese with a hard-boiled egg and 5 saltine crackers. The issue? Besides being clearly unsustainable, this diet seriously lacks lean protein, fruits, vegetables, whole grains, and healthy fats.

The fact that Beyonce tried it shouldn't encourage you to stock up on lemons, maple syrup, and cayenne. "You will lose weight on this diet but it will be water weight, lean muscle tissue, and possibly bone, too," says Janine Whiteson, MS, author, and nutritionist. "You will regain it immediately once you start eating a regular diet again. It's not a long-term solution to losing weight and keeping it off. Also, there is no proof that it actually detoxifies your body; that's what your liver does!"

While calorie counting is an effective way to lose weight, there is a downside. Without proper research or guidance, you may think that all calories are equal. And while a calorie is a calorie, eating 1,500 calories of potato chips, cookies, and soda won't fill you up like 1,500 calories of fruits, veggies, and lean protein would. If you're counting your calories, fill up on protein, fiber, and healthy fats and leave some room for a small indulgence with health benefits such as dark chocolate, frozen fruit, or coconut chips.

Hitting the treadmill may help you track the calories you've lost, but the weight rack is significantly more efficient. "Lifting heavy weights is the best way to increase your metabolism, sustain long-term muscle growth and stay lean. If you're doing more than ten reps with ease, your weight probably isn't heavy enough, so vary your reps and consistently increase the amount you're lifting," says Dustin Hassard, NCSF, Head Coach at Modern Athletics.

Ordering the salad over a sandwich seems like the healthier choicebut not always. Some salads (like these The 17 Worst Restaurant Salads in America) can actually be worse than your average cheeseburger. If you're tossing together a bowl of greens at home, make sure to skip the garlic croutons and ranch dressing and opt for less-starchy toppings and just a small handful of nuts or a fourth of an avocado for flavor.

While you should always replenish your body with lean protein and healthy carbs to help build and repair muscles post-workout, allowing yourself to indulge in a food free-for-all won't help you reach your goals. Many believe that if they spend an extra hour at the gym, they can add a side of fries to that burger post-sweat sesh. But usually, people overestimate the number of calories they burned during their workout and underestimate the calories in their meal. Remember, you still need a calorie deficit to lose weight.

You might've heard that snacking in between meals can boost your metabolism. However, inserting your hand into that Ziploc bag one too many times can result in a few extra inches on your waistline. To avoid a snacking faux pas, practice portion control by always measuring out serving sizes in advance and avoid eating straight from that giant bag of bean crisps you bought at Costco.

We're commending you for sticking to a consistent workout regimen, but when you choose a kickboxing class over an extra hour of sleep too often, you may be undoing those hard-earned weight loss wins. A study in the European Society of Endocrinology found that "metabolically healthy, sleep-deprived human subjects prefer larger food portions, seek more calories, exhibit signs of increased food-related impulsivity, experience more pleasure from food, and expend less energy."

Don't fret: You won't gain weight from eating fruits (in moderation, of course). The natural dietary fiber in fruits helps balance your blood sugar, making grapefruits, strawberries, and cherries sweet choices for slimming down.

Although the egg yolk contains more calories than the egg white, the yellow orb also packs in 43 percent of the egg's total protein as well as metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids andmost significantlycholine, a powerful compound that attacks the gene mechanism that triggers your body to store fat around your liver.

When it comes to happy hour, red wine may be your best bet. Unfortunately, just like with other alcohol, it's relatively easy to go overboard and pour with a heavy hand, racking up calories quickly. Make sure you stick to the recommended five-ounce serving to reap the antioxidant benefits without widening your waistline.

While a wrap may be thinner than a fluffy slice of bread, leading you to believe it clocks in at fewer calories, many tortillas pack in more fat and calories than two slices of bread in order to achieve that doughy texture. If you're not a fan of bread, try wrapping your sandwich fixings in a lettuce leaf instead.

Forking into a slice of cheesecake or a fudge brownie every day will surely stall your slim-down progress, but giving up desserts altogether isn't your best bet, either. In fact, it might even help your weight-loss efforts to indulge in a cheat meal. Instead of foregoing your favorite treats, try testing out healthier modifications. For example, you can substitute white flour for protein- and fiber-rich pulse flour or swap chocolate chips for carob chips when baking at home.

Almond milk is essentially glorified water: It contains virtually no fiber and just one gram of protein, but upwards of 5 grams of sugar if you opt for the sweetened version. So if you're adding it to your morning cup of Joe, you're actually better off taking it black. When looking to lighten up your java, choose dairy milk; the fats will aid in satiety.

Butter gets a bad rap for being high in saturated fats, but the salty spread has actually been linked to weight loss thanks to the natural concentration of tummy-toning CLA. On the other hand, margarine is made with partially-hydrogenated fats, which potentially pack in heart-disease-inducing man-made trans fats.

Kudos for filling your fridge with broccoli florets, bags of spinach, and berries. But if you want to ditch the spare tire, try stocking your freezer with produce, too. When frozen fruits and veggies are picked at their peak ripeness, they pack in the most nutrients. Flash-freezing them at this time ensures that when you toss them into your blender or stir-fry them as a dinner side, you're getting the most bang for your buck. Once you have some frozen veggies and fruit, here are 17 Surprisingly Delicious Things to Do with Frozen Produce.

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Veterinarians

This article was co-authored by Star of Texas Veterinary Hospital. Star of Texas Veterinary Hospital is a team of four veterinarians based in Austin, Texas. Star of Texas Veterinary Hospital offers medical assessments, dentistry, ultrasonography, flea control, radiology, and cardiology services to dogs, cats, and pocket pets. Star of Texas Veterinary Hospital is Austins first Fear Free Certified Practice and was awarded "1st Runner Up in Culture" by the 2020 Best of the Best Austin Official Choice Awards. They were a Best of the Best winner in Austin's Official Community Choice Awards. Star of Texas Veterinary Hospital's veterinarians are members of the American Association of Feline Practitioners, the Texas Veterinary Medical Association, and the American Veterinary Medical Association. This article has been viewed 33,443 times.

Co-authors: 10

Updated: July 30, 2021

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To help your cat lose weight, start by bringing your kitty to the vet to make sure there aren't any underlying health issues contributing to the weight gain. Next, switch your cat over to a high-quality canned food, since wet food has fewer calories than dry food and you can control the portions more easily. Then, help your cat exercise by providing toys, scratchers, and climbing posts for it to play with. It also helps to spend 30 minutes each day playing with your kitty! For tips on monitoring your cat's weight, read on!

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