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'21 Fitness Pitfalls to Avoid,' According to Pat Sherwood | Morning Chalk Up

Photo Credit: CrossFit, LLC

Weve all been there. Youre spending hours in the gym, but seeing almost no improvements in your fitness.

Thats where Pat Sherwood, owner of CrossFit Linchpin in Tacoma, WA, a long-time employee of CrossFit LLC, and well-known media personality, comes in, with a list 21 common fitness pitfalls to avoid.

The pitfalls:

But, he points out, that this added stress and expectation makes the time at the gym less fun. Youre just working out, he continues, It has nothing to do with if you are a good or bad person.

The bottom line: Sherwood is quick to disclaim that he has made a number of these mistakes, and hes not here to tell anyone what theyve done wrong in training.

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'21 Fitness Pitfalls to Avoid,' According to Pat Sherwood - Morning Chalk Up

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With winter almost here, exercising outside becomes a bit more challenging, especially if you don't like cold weather. Area gyms are hoping to attract people for indoor workouts despite the ongoing pandemic.

DULUTH, Minn. With winter almost here, exercising outside becomes a bit more challenging, especially if you dont like cold weather. Area gyms are hoping to attract people for indoor workouts despite the ongoing pandemic.

They still only allow 25% capacity, but area gym operators are hopeful lower temperatures will mean more customers.

The kickboxing gym 9Round in Duluth is definitely getting busier as the colder months get closer.

With COVID still spreading, the gym continues spacing out its clients six to eight feet apart to keep everyone safe.

A lot of people have been coming in knowing that its going to get cold and we already felt that in October and so we had a huge push in October of people coming in, not wanting to run outside anymore, cause we know that the negative temps are coming, said Maddy Johnson, the general manager at 9Round.

After being closed at the start of the pandemic, most gyms like 9Round have now reopened and customer numbers here have gone up recently as people look for ways to normalize their routines and schedules.

It was a huge sigh of relief when it was announced that we could reopen after being closed for so long and having to do the online things, said Geoff Rich, the owner of 9Round. I think people like to do especially this type of fitness in person because they dont have one hundred pound bags at home. They dont have speed bag. I think were handling it well. Im definitely very pleased to have the opportunity to be open even at the 25%.

Minnesota gyms and fitness centers are not required to have clients wear a face mask during exercise, but procedures to keep surroundings clean and sanitized remain strict to help make indoor workouts more appealing as the pandemic continues.

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Fitness Businesses Hope to See More Patrons Return in Pandemic as Weather Cools Down - FOX 21 Online

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Fasting involves constraining the times you consume your meals and is a widespread approach to lose weight. In most cases, by limiting when you eat, you naturally consume less calories than you otherwise would, thus entering a caloric deficit and losing weight.

Before we dig into how to lose weight with fasting, we first have to understand the principles of losing weight.

The single, most important factor when it comes to changing your weight is calorie balance; the ratio between calories consumed and calories expended at any given time.

The amount of energy in an item of food or drink is measured in calories. Our bodies need energy to keep us alive and our organs functioning normally. When we eat and drink, we put energy into our bodies. Our bodies use up that energy through everyday movement, which includes everything from breathing to running.

To lose weight, you need to use more energy than you consume, and continue this over a period of time.

The principle of course applies to maintaining weight and gaining weight as well.

A negative calorie balance will always result in weight loss. While other aspects such as dehydration and unhealthy weight loss (losing weight too fast by drastically cutting your energy sources for example) affect weight, these arent sustainable or healthy, you still need to meet your basic demand of micronutrients.

Fasting is one good way to reduce the calories you consume.

Intermittent fasting is an eating pattern that involves regular periods of no food consumption. There are many strategies to implement intermittent fasting, the most popular methods include:

Studies looking into how to lose weight with fasting generally find that study subjects tend to consume less calories than they usually would, while hunger levels remain stable or decrease with intermittent fasting.

Most people will naturally eat fewer calories after skipping whole meals. While you might eat more than usual during your periods of eating, its unusual for people to completely compensate for the calories theyd have otherwise consumed if not fasting.

For example, imagine your usual lunch is 700cal and your dinner 1,000cal. On an intermittent fasting diet you might skip that lunch. While you might then consume 1,300cal for dinner, youre unlikely to hit the 1,700cal youd normally consume in one day. This will help you enter a negative calorie balance.

In addition, many people pay closer attention to what they eat when on a diet, generally making healthier food choices.

Entering a fasting diet forces you to cut on snacks, which is the easiest way to consume less calories without having to make huge alterations to your lifestyle. To start with, simple changes are the most effective, as were more likely to stick with them.

People on an intermittent fasting diet have found that they can lose weight by following a diet that forces them to cut out on excesses.

Some data suggests that fasting can affect hormones such as ghrelin (which stimulates appetite and promotes fat storage) and leptin (which helps regulate energy balance by inhibiting hunger, which in turn diminishes fat storage).

A 2016 study found that, while ghrelin levels increased during an eight-week alternate day fasting protocol, there was no increase in subjective hunger by the end of the study. Despite the metabolic changes, ghrelin sensitivity decreased and therefore no compensatory increase in hunger emerged.

With these metabolic changes you might feel fuller faster and hungry less often, or your perception of hunger might change as your sensitivity to hunger-related hormones changes. This could translate to fewer calories consumed and, as a result, weight loss.

A 2016 study looking into the effects of intermittent fasting in athletes found that, when combined with resistance training, the 16/8 intermittent fasting method could improve some health-related biomarkers, decrease fat mass, and maintain muscle mass in resistance-trained males.

This means that fasting could not only help you reduce body fat, but can also aid in maintaining muscle mass.

The more physical activity we do, the more energy we use. While fasting can help you reduce the calories you consume, exercising will help you burn them. This can help you enter a negative calorie balance, just make sure you always eat enough to meet your basic energy demands.

In essence, to lose weight you can either:

For most people the best approach is to combine diet changes with increased physical activity, the NHS recommends.

Fasting is a popular approach to weight loss as it restricts your eating times and, consequently, gets you to eat less calories. Intermittent fasting has been proven to be not only effective but also sustainable for weight loss.

Yet one approach does not fit all in the quest to achieve body weight control, and the best diet for weight loss is one that is sustainable and one you can stick to in the long run. If intermittent fasting makes it easier for you to stick to a healthy diet, it can have obvious positive effects on your long-term health and weight maintenance.

All content within this article is provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Always consult a dietitian before making big changes to your diet.

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How to Lose Weight with Fasting - BOXROX

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As you saw in the cooking segment from PUR Life Medical, patients are not restricted by meticulous diets and still get to enjoy wonderful tasting food. Dr. Roberts from PUR LIFE Medical joinedGood Things Utah to talk about how PUR LIFE Medical is different than any other weight loss program.

Their program is like nothing else youve ever seen. Theres no counting calories or extreme diets. PUR Life Medical approaches weight loss from a scientific standpoint by first identifying any health condition patients may have that make weight loss difficult or even impossible. Every day Dr. Roberts has patients come in who are doing everything right, exercising, eating clean, and getting enough sleep, yet they still cant lose weight. So, they find out why by gathering as much information as possible.

One of the tools PUR Life Medical uses is a device called the Menla Scan. It uses 4 scientifically substantiated tests to scan the body for potential problems. It takes about 10 minutes to scan someone and produces about 23 pages of data points. These 23 pages of data points are analyzed and then those findings used in conjunction with your health history helps to determine the best weight loss plan to resolve underlying problems, restore optimal health and help you lose the weight you want to lose.

Right now is the very, very best time of the year to begin a weight loss program. When youre successful losing weight during the holidays, you know you can lose or maintain your weight any time of the year and you dont have to live a life without ever eating Thanksgiving pie.

So many people have tried every diet, every fad to ever come along. Many have given up. Its those women and men that Pur Life Medical and Dr. Roberts really want to help. Call Pur Life Medical at 801.810.CARE and schedule an appointment, bring a spouse, a family member, or a friend but bring someone.

Two people will get the following 3 things for just $59:

Thats a $700 value!

This story contains sponsored content.

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How you can Lose Weight During the Holidays - ABC 4

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Do you have a thyroid condition? Here are 5 weight loss tips for people with hypothyroidism  |  Photo Credit: iStock Images

New Delhi: Losing weight or maintaining weight loss can be challenging for you if you have a condition like hypothyroidism and indulge in too many calories or do not exercise regularly. At this unprecedented time, theres a good chance that youll pile on the pounds if you dont take care of your diet or maintain a fitness routine. Hypothyroidism, or underactive thyroid disease, is when your thyroid gland does not produce enough thyroid hormones that help regulate your metabolism, control growth or cell repair. Hence, people with hypothyroidism experience hair loss, fatigue, weight gain, especially around the belly - among several other symptoms.

Experts said most people with hypothyroidism tend to gain weight because their metabolism has slowed. With the coronavirus pandemic continuing to wreak havoc on lives, its even more important to make lifestyle changes that will help you maintain a healthy weight, which is important for overall health and well-being. Here are a few things you can do to trim down and avoid gaining belly fat.

Tips to jump-start your weight loss with hypothyroidism

Making simple lifestyle changes such as eating a healthy diet, getting regular physical activity, getting enough sleep, managing stress can support your thyroid hormone metabolism, helping you lose or maintain a healthy weight.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Do you have a thyroid condition? Here are 5 weight loss tips for people with hypothyroidism - Times Now

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Canned tuna is a staple in many kitchens. It is protein-packed, inexpensive, and can last for several years in your pantry.

Despite these benefits, you may be wondering whether canned tuna is actually healthy and how much is safe to eat.

This article discusses the nutritional content of canned tuna, as well as the potential benefits and downsides of eating it.

Tuna has many varieties. However, overall it is an excellent source of protein that is low in fat and calories.

Whether canned tuna is packed in oil or water can affect its nutritional content. Canned tuna packed in oil tends to be higher in calories and fat than canned tuna packed in water (1, 2).

The following table compares key nutritional information between 1 ounce (about 28 grams) of three different types of tuna: fresh, canned in oil, and canned in water (1, 2, 3).

Overall, canned tuna tends to be higher in sodium than fresh. However, the number of calories and amounts of total fat and saturated fat depend on whether the tuna is packed in oil or water.

Nutrient content can vary between brands based on how tuna is packed, so it is best to check the label.

Canned tuna packed in water may be higher in docosahexaenoic acid (DHA) (4).

DHA is a type of omega-3 fatty acid that is particularly important for brain and eye health (5, 6).

Additionally, both fresh and canned tuna are good sources of several essential vitamins and minerals, including vitamin D, selenium, and iodine (1, 2, 3).

Both water-packed and oil-packed tuna are good sources of protein and low in saturated fat. However, canned tuna packed in oil tends to be higher in calories and total fat.

There are many benefits of eating canned tuna.

In particular, it is an inexpensive source of protein.

It also keeps for a long time. Some brands can last for 25 years in your pantry.

If you are looking to lose weight, canned tuna is a good option because it is low in calories yet high in protein.

Diets that are high in protein have been associated with benefits for weight loss, including increased feelings of fullness and reduced cravings (7, 8).

Despite being low in fat, tuna is still considered a good source of omega-3 fatty acids (1, 2, 9).

Omega-3s are essential dietary fats that are beneficial for heart, eye, and brain health. Fish is considered an important source of these healthy fats in the diet, though you can also get omega-3s from plant foods (10, 11).

As a result, the Dietary Guidelines for Americans currently recommends that adults consume 8 ounces (227 grams) of seafood per week (12).

Eating canned tuna is an easy way to increase the omega-3s in your diet.

The types and amounts of fats can vary depending on the type of canned tuna you choose, so read the labels if you want to compare brands (1, 2, 12).

In addition to healthy fats, canned tuna is also a good source of several vitamins and minerals, especially vitamin D and selenium (1, 2).

Finally, despite being canned, many brands of canned tuna are minimally processed, containing only tuna, water or oil, and salt. Some brands may also add seasonings or broth for extra flavor.

Canned tuna is an inexpensive, low calorie source of protein and other important nutrients, including omega-3 fatty acids. Some brands can last for 25 years in your pantry.

The two main concerns when it comes to tuna are mercury content and sustainability.

There are also some potential downsides to canned tuna specifically, including fat and sodium content and the safety of the can itself.

Mercury is a heavy metal that is often present in fish due to water contamination.

Research has shown that high exposure to mercury can cause serious health problems in humans, including impairments to the central nervous system (13, 14).

Because tuna eat other small fish that may already be contaminated with mercury, this metal may collect and concentrate in tuna. Thus, tuna tends to be higher in mercury than other types of fish like salmon or tilapia (15).

The amount of mercury present depends on the type of tuna.

In general, larger varieties of tuna, like bigeye and albacore, tend to be higher in mercury. On the other hand, smaller tuna fish, like light tuna and skipjack, are lower in mercury (15).

As canned tuna typically contains younger and smaller types of tuna, including light and skipjack, it is typically lower in mercury than frozen or fresh tuna filets (15, 16).

Studies have shown that people who consume high mercury fish at least once a week have elevated mercury levels and are more likely to experience fatigue (17, 18).

People should limit their intake of canned tuna made from albacore to one 4-ounce (113-gram) serving per week. This is because it is higher in mercury (19).

Instead, try eating low mercury fish like light and skipjack tuna.

Importantly, research has shown mercury exposure is particularly toxic to a developing childs nervous system. For this reason, caregivers should limit the canned tuna they feed infants and young children (20, 21).

According to the Food and Drug Administration (FDA), children aged 210 can have up to 1 ounce (28 grams) of low mercury fish, including light and skipjack canned tuna, two to three times per week (22).

Health authorities have not traditionally recommended fish intake in infants during the first year of life.

However, some research suggests that earlier exposure is associated with a reduced risk of asthma and eczema (23, 24).

However, there are currently no recommendations for canned tuna intake in infants. Therefore, it is best to ask your pediatrician how much canned tuna you can safely introduce to your baby and at what age.

The FDA recommends that women who are pregnant or breastfeeding avoid fish high in mercury.

Intake of albacore canned tuna should be no more than 4 ounces (113 grams) per week (22).

However, the FDA says it is safe for pregnant and breastfeeding women to eat low mercury fish, such as canned tuna made from light or skipjack tuna (22).

It recommends two to three 4-ounce (113-gram) servings per week (22).

Because tuna is so popular, there is a growing concern that certain types are being overfished.

Western Pacific blue-eye tuna and Indian Ocean yellowfin tuna may be particularly vulnerable to overfishing (25).

Overfishing is a concern because it affects the ecosystems of oceans and can reduce the food supply for populations that depend on these fish as their primary source of protein (25, 26).

The Marine Stewardship Council (MSC) is an international nonprofit organization that provides independent certification to seafood products harvested with sustainable fishing practices.

For a more sustainable option, look for canned tuna products with the MSC certification on the label.

Canned tuna is often higher in salt than fresh tuna. If your healthcare provider has recommended reducing your salt intake, you may want to choose brands that are lower in salt.

Additionally, if you are trying to lose weight, you may want to choose tuna packed in water rather than oil to avoid consuming excess calories.

As for the can itself, some cans contain bisphenol A (BPA), an industrial chemical used in the lining of cans to help prevent the metal from corroding or breaking (27).

While the effects of BPA are controversial, some people are concerned that regular exposure could negatively affect human health and increase the risk of certain diseases (27, 28).

Due to these potential effects, you may want to choose BPA-free cans. However, scientists need to do more research on BPA and its effects on humans.

Finally, always inspect your cans for any signs of spoilage or contamination, such as sharp dents, cracking, leaking, or bulging.

If your cans have any of these signs or the contents have an off smell or color, it is best to throw them out to avoid potential foodborne illness (29, 30).

Look for low mercury varieties like light or skipjack tuna, BPA-free packaging, and certification for sustainable fishing practices.

Canned tuna is a nutritious and inexpensive source of protein.

Because cans of tuna last for several years, they are excellent for stocking your pantry with easy lunches and snacks.

Opt for varieties that are sustainable and low in mercury. To do this, choose products made with light or skipjack tuna and make sure they have an MSC certification on the label.

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Is Canned Tuna Healthy? Nutrition, Benefits, and Downsides - Healthline

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Preliminary results from a trial investigating whether time-restricted eating influences weight loss suggest limiting your caloric intake may be more important than what time you eat. The research, not yet published or peer-reviewed, will be presented at the upcoming American Heart Associations virtual Scientific Sessions meeting.

Time-restricted eating (TRE) is a popular dietary trend where one limits their caloric intake to a short window of time across a given 24-hour period. Generally, TRE methods allow for eating windows anywhere from four to eight hours a day.

Over the last few years researchers have started rigorously testing some of these TRE strategies to find out whether they can actually help a person lose weight or improve their metabolic health. So far the results have been relatively discordant, with a variety of different trial protocols delivering vastly different findings.

Just this year, for example, one University of Illinois at Chicago trial found both four-hour and six-hour TRE strategies can effectively enhance weight loss, while a UC San Francisco trial testing eight-hour eating windows concluded TRE is not useful for losing weight.

One limitation seen in both of those prior trials faced was a lack of any dietary recommendation in the trial protocol. This meant the participants could eat as much they wanted, as long as it was within the suggested time window being trialed.

The University of Illinois at Chicago trial found both of its TRE cohorts lost weight compared to a control group, but they also seemed to naturally reduce their overall food intake by around 550 calories. This raises the question of whether the weight loss was simply due to a reduced caloric intake.

We have wondered for a long time if when one eats during the day affects the way the body uses and stores energy, says study author on the new trial Nisa Maruthur, from Johns Hopkins University. Most prior studies have not controlled the number of calories, so it wasnt clear if people who ate earlier just ate fewer calories. In this study, the only thing we changed was the time of day of eating.

This new study set out to investigate one specific question does TRE enhance weight loss when compared to someone eating exactly the same number of calories across the whole day?

The researchers recruited 41 overweight adults with diabetes or prediabetes, and all were provided the same healthy pre-prepared meals. Half the cohort were directed to eat 80 percent of their daily caloric allowance before 1 pm, while the other half were allowed a broad 12-hour window to eat across the entire day.

The results surprised Maruthur and her team, with both groups in the trial losing similar amounts of weight and showing similar metabolic outcomes.

We thought that the time-restricted group would lose more weight, says Maruthur. Yet that didnt happen. We did not see any difference in weight loss for those who ate most of their calories earlier versus later in the day. We did not see any effects on blood pressure either.

The research is yet to be peer-reviewed or published in a scientific journal, so some of the specific trial details are still unclear, such as whether the TRE group presented with any metabolic improvements after the 12-week experiment. It is also important to note that both groups in the trial were given healthy pre-prepared meals, unlike other TRE trials where participants were simply directed to continue with their regular eating.

One thing that this study does seem to suggest, however, is that the weight loss improvements seen in some TRE trials could be primarily a result of lowered caloric intake. One trial last year testing the benefits of a 10-hour daily eating window suggested the simple-to-follow nature of TRE seems to organically lead to individuals eating less. So TRE may be a useful dietary strategy but only through helping one eat less food, and not necessarily because restricting eating to a specific time of day is better.

The new research will be presented at the American Heart Associations upcoming virtual 2020 Scientific Sessions meeting between November 13 and November 17.

Source: American Heart Association

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Trial finds limiting calories more important than the time of day you eat - New Atlas

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Trying to reduce oil intake? FSSAI gives some tips and tricks to create a healthy diet with reduced fat  |  Photo Credit: iStock Images

New Delhi: Cooking oils are essential for a healthy body and can enhance your diet in multiple ways. Perhaps, oils are the basis for a variety of dishes, adding flavour and taste to your recipes. But too much of any oil can add extra calories to your diet, putting you at risk of several health problems, and not just unhealthy weight gain. Thats because cooking oils - whether its from animal, vegetable, nut or seed - have high-fat content and its imperative that you cook your food with minimal oil while also ensuring that you opt for healthier options like olive oil and avocado oil, etc. Swapping saturated fats with unsaturated fats can lower your risk of high cholesterol, hypertension, heart disease, stroke, diabetes, among many others. Consuming good fats in moderation can also help you lose weight.

Perhaps, making healthier food choices doesnt mean you need to give up your favourite foods or eliminate oil from your diet. There are a number of ways to make your recipes healthier and tastier without adding excessive amounts of oil, fat, or salt. Wondering how to create healthy, delicious meals with minimum or no oil? Read on to learn how you can reduce oil consumption without compromising your taste buds.

Below are a few tips recommended by the Food Safety and Standards Authority of India (FSSAI) to help you create a healthy diet while keeping oil and fats to a minimum:

Tip 1: Bake, grill or steam your food instead of frying it. This will also make your recipes look and taste great while retaining the nutrients.

Tip 2: Opt for snacks that are baked, roasted or steamed rather than fried or processed snacks, which are high in calories and trans fats linked to various health problems. Eating fried and processed foods on a regular basis will increase your risk of weight gain, obesity, diabetes, heart disease, cancer, etc.

Tip 3: The FSSAIs recommendations also ask to measure oil using a teaspoon each time when cooking. This will help you ensure that youre sticking to a fixed and appropriate quantity of oil while cooking or preparing meals.

Tip 4: It is recommended that you use a combination of healthy oils to ensure you get all essential nutrients - such as sunflower oil, ricebran oil, flaxseed oil, sesame oil, peanut oil, mustard oil, coconut oil, etc. These oils contain less amounts of saturated fats, but are loaded with essential fatty acids that improve your health in multiple ways.

Tip 5: One way to reduce your oil intake is to get clever in the kitchen - for instance, try roasting your favourite papad instead of frying it. Roasting is a very easy cooking method that improves the texture of and deepens the flavour profile of your food.

The FSSAI also suggests that you should buy and use only a fixed quantity of oil, and then gradually reducing the quantity you buy each time. Setting limits and sticking to them is a wise strategy to prevent consuming too much of anything. Most of your favourite recipes can be modified so they offer lower fat content, which is beneficial for your weight and overall health.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Trying to reduce oil intake? FSSAI gives some tips and tricks to create a healthy diet with reduced fat - Times Now

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The Paley Center for Media

Global leaders gather for Paley International Council Summit 2020: Globally Connected: Media in the 21st Century, on November 10, 2020, to hear a discussion of "The Power of Brand Purpose." In a year marked by turmoil, a brand's purpose has become newly relevant, equally as important to the consumer as well as business partners across industries. How can brands focus their energies on doing well by doing good, bringing more joy and opportunity to their customers while delivering even greater value? This panel of leading marketers will discuss the importance of brand purpose in the new advertising landscape. Speakers: Brad Hiranaga, Chief Brand Officer, North America, General Mills; Michael E. Kassan, Founder, Chairman & CEO, MediaLink; Raja Rajamannar, Chief Marketing & Communications Officer and President, Healthcare Business, Mastercard; Dara Treseder, SVP, Head of Global Marketing and Communications, Peloton; Kevin Warren, CMO, UPS.

Read more here:
Lindsey Vonn Admits Pressure To Lose Weight Derailed Skiing Career: 'That Cost Me World Cup Wins' - Yahoo Entertainment

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The best exercise for weight loss the one that burns the most calories in the shortest time, without killing you from over-exertion is one of the Holy Grails of exercise. All exercise is good for you, so long as you are sensible and don't injure yourself by overreaching. But not all workouts are created equal when it comes to the number of calories burned per hour.

The exercise that comes out on top when it comes to calorie burning is one that most people can do. Sure you could cycle up Everest and burn a lot more calories but most people can't do that (or would rather not, thanks).

With everyone stuck at home thanks to Lockdown 2.0, many people have already started seeing the result of a sedentary lifestyle: weight gain. And although we are still allowed to go outside to exercise, given the awful weather and the fact that it's getting dark sooner, we all wonder: what's the best type of exercise for quick weight loss?

It's not like we don't like exercising. But when it comes to weight loss, we want to do it as quickly as possible. No one likes prolonged periods of starvation or going on special diets such as the keto diet or intermittent fasting good though they are if you put the effort in.

So what is the workout that burns the most calories per minute? AKA, at least in theory, the best exercise for weight loss

(Image credit: Trion)

Luckily, you have no need to guess as someone already did the math for us. In a recent study, Ocean Finance used research from Harvard University to compile 'The Most Time-Efficient Exercises for Losing Lockdown Pounds' and concluded that there is One Exercise That Rules Them All.

Without further ado, here is the chart that reveals THE best workout for weight loss.*

(*Subject to certain caveats that we will move on to after)

(Image credit: Ocean Finance)

The chart above details how long it takes to burn one pound of body fat when doing various popular gym and home workouts.

Needless to say, the results are to be viewed as guidelines only and not as gospel truth. First and foremost, the research assumes that "it takes an average of 3,500 calories burned to lose a single pound." This is at best a dated approach it's based on a 1958 study by Max Wishnofsky. Admittedly that estimate has not been debunked over the 62 years since then, but it has certainly been challenged.

Also, even if the '3,500/pound of fat' model is correct, it is worth noting that everyone burns fat differently depending on their biological sex, their age and numerous other factors.

It's also true to say that you can do the top 3 exercises in the chart for 3 hours every day, and you still won't lose weight, if you are eating more calories than you burn. Although you will become either extremely fit, assuming you don't end up in hospital.

However, what we can say is that for most people, doing the exercises higher up this list will burn more calories than the ones lower down. And that means they burn more fat, meaning eventually in conjunction with good diet you will lose more weight.

Evidently, when it comes to fat loss and calories burned, nothing beats moderate to fast sessions on the treadmill! No wonder all the best treadmills sold out pretty much straight away when the OG lockdown started.

Surprisingly, the second best thing to do is to jump on an elliptical trainer and exercise bikes are a close third. This is good news since the best exercise bikes and the best ellipticals are still somewhat available to buy, especially if you know where to look.

(Image credit: Getty Images)

Looking for an even cheaper way to work out? Calisthenics and circuit training (aka HIIT) are not far down the list and both can be performed using little to no home gym equipment. If you are up to the challenge, check out the Mike Tyson bodyweight workout or start with the best bodyweight workout for beginners.

Have one or more of the best kettlebells in your possession? Try the best kettlebell workout or this 2-move kettlebell full body workout.

One more thing we wanted to mention is the last entry on the list, weightlifting (moderate). Although it may not burn an awful lot of calories, compared to using a treadmill, resistance training is still a great way to lose weight and keep it off. A 2010 study called "Strength training and weight loss" concluded, "strength training can actually help weight loss as an excellent complement to aerobic exercise training and diet.

"The mechanisms that govern this process are (a) increasing or maintaining their resting metabolic rate, (b) increase in total energy expenditure considering their own strength activity and (c) also the effects related to excessive oxygen consumption after exercise."

So now you know

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Guess which exercise burns fat the fastest: For weight loss, it's surprisingly simple - T3

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