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The middle-eastern spreadmade primarily out of garbanzo beans, olive oil, and tahiniis a great diet food, according to Cipullo. Its rich, creamy, and available in a myriad of satisfying flavors, she explains. She suggests using one-third a cup to add to veggie sandwiches or just as a snack with a side of veggies. When used in one-third cup portions, the hummus can qualify as both a source of vegetarian protein and monounsaturated fat. A 2020 review of humus health benefits found it to be associated with improved nutrient intake, diet quality, and healthier eating habits overall.
Read more:
The Best Fat Burning Foods to Eat to Stay Healthy, Say Doctors and R.D.s - Prevention Magazine
Kyle Richards gained weight in 2017, reportedly due to stress eating caused by the death of her best friend and the rumors of her husband's infidelity. She revealed her weight on the show, and learned that she was at risk of diabetes, heart disease and obesity. She said she felt insecure and unhappy with her body, and wanted to lose weight. She started working on her health and fitness, and by the end of 2017, she had lost 12 pounds. She credited her friend and co-star Teddi Mellencamp Arroyave for motivating her and helping her with her workouts. She also changed her diet, and avoided alcohol, bread, pasta and sugar. She said she ate protein, fruit and vegetables instead.
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In 2018, she went through a divorce from Mauricio Umansky, which she said was a painful and emotional process. She admitted that she had some setbacks in her weight loss journey, and gained some of the weight back. She said she was determined to get back on track and reach her goal weight of 115 pounds.
In 2019, she showed off her weight loss on Instagram, and said she had lost 25 pounds. She said she felt amazing and proud of her hard work. She also said she had balanced her hormones and detoxified her body with supplements.
In 2020, she continued to share her progress on social media, and said she had lost 10 more pounds. She said she had achieved her weight loss by eating healthier, exercising, and taking dietary supplements. She also said she had a new boyfriend, Rick Hilton, who supported her and made her happy.
In 2021, she celebrated her weight loss journey with a series of photos on Instagram, and said she had reached her goal weight. She said she was excited and grateful for her transformation. She also said she had a new breast reduction surgery, which she said improved her appearance and confidence.
In 2022, she maintained her weight and her relationship, and said she was looking forward to filming the new season of the show. She said she was feeling strong and confident, and ready for new challenges. She also said she had the support of her friends and fans, who praised her for her weight loss and her happiness.
In 2023, she faced some rumors that she had lost weight in an unnatural way, such as using injections or surgery. She denied these allegations, and said she had lost weight naturally and healthily. She said she was done letting other people affect her, and focused on her own well-being.
In 2024, she is still enjoying her weight loss and her life, and said she has never looked or felt better. She said she is happy with her body and her boyfriend, and has a positive outlook on the future. She said she hopes to inspire other people who are struggling with their weight, and show them that anything is possible with dedication and perseverance.
How does PhenQ Fat Burner work?
PhenQ works on weight loss in 5 different ways. Since there are five things that change your BMI and weight loss, PhenQ works on each one of them so the weight loss stays for long. Here are the five parts of weight loss with PhenQ:
Starts Fat Burning: PhenQ has a mix of ALA, Cysteine base, Magnesium, and other ingredients that can start the thermogenesis process. The formula works fast by making thermogenesis natural and stopping the slowing down of the fat-burning process. This helps your body burn more calories than normal and start losing weight naturally.
Lowers Fat Storage: PhenQ lowers the cells power and habit to store fat and get bigger. Some natural ingredients in PhenQ also help fat come out. So, your fat cells stop keeping new fat and let go of the old fat naturally. This helps see big results in weight loss and fat loss. This keeps you thin and fit for a long time.
Stops Cravings: PhenQ looks after your insulin making, stops insulin problems, and makes insulin work better. This naturally helps you feel full and stops sudden hunger and cravings caused by bad insulin making or problems. The formula makes you feel full and happy to keep you full all day.
Raises Energy: PhenQs special mix of natural ingredients can help make your energy levels very high naturally. The formula has ingredients that make your metabolism faster and better. They can naturally make fat turn into energy. PhenQ also makes thermogenesis very good to make the energy levels very high without doing anything else.
Balances Mood: PhenQs ALA and L-carnitine are mixed so well that they give you all the mental help and energy that you want. It also helps you stay focused and positive. When your moods are stable, there is a very low chance of you eating without thinking. This helps you make smart choices since your mood is stable and energy is high.
What is PhenQ Fat Burner?
PhenQ is a natural weight control formula that works on 5 key areas of fat loss. PhenQ has more than 190,000 happy and pleased customers who have lost weight, stopped their hunger, and fought tiredness.
This special and new formula is made with ingredients that are proven by science and tested in clinics. They are 100% safe for making your metabolism faster and speeding up weight loss in people.
PhenQ is the only weight loss formula that helps you lose weight and keep your weight low without having to give up your favorite foods and snacks.
The supplement gives a 5-times better, quicker, and longer-lasting weight loss. PhenQ weight loss pills help you lose weight in a way that you will never put on the lost weight again.
The makers of this formula have openly shared every ingredient in it to get 100% trust from the users.
PhenQ, unlike other weight loss supplements, does not need any doctors note either. It is so safe that any adult can use PhenQ without any side effects.
You can use it for as long as you want to keep losing weight. This vegetarian and vegan supplement can be one of the safest weight loss formulas that works for both men and women.
It has a special ingredient and other proven ingredients that make sure the best weight loss process.
What PhenQ Contains:
According to the label on PhenQ, each capsule has these ingredients:
Vitamin B3: This vitamin helps you stay energetic and avoid feeling tired at the end of the day. It also helps you lose weight by keeping your energy high and stopping you from feeling lazy.
Vitamin B6: This vitamin helps start the process of thermogenesis, which means making your body warmer naturally. This helps burn fat and speed up your metabolism. It also helps prevent insulin problems.
Vitamin B12: This vitamin helps your metabolism and energy levels. It does this by helping your body turn extra fat into energy sources so you can stay active and not feel hungry or low.
Iodine: Iodine helps balance the thyroid hormone, which controls how fast your metabolism is. This is very important for burning fat naturally. The iodine in PhenQ is very good at fixing hormonal issues.
Copper: Copper helps get rid of fat and remove it from the cells that store fat. It also helps clean these cells so they dont store fat again. Plus, this mineral helps change fat storage into energy storage in your cells.
Chromium: Chromium or Chromium Picolinate helps lower your desire for sugar and carbs, which can make you gain weight. These cravings can cause energy drops, mood changes, and insulin issues, but chromium helps with all of these naturally.
L-Carnitine L-Tartate: This mix helps your body use more calories and fat as fuel and energy. This means you wont feel tired and mentally drained all the time. It helps you stay lively and alert always.
InnoSlim (A special mix of Panax notoginseng extract and Astralagus membranaceous Extract): This mix can naturally clean your body of toxins and fat so you become thinner, healthier, and younger naturally.
Caffeine: It can make you less tired, boost your metabolism, and lower your cravings by making your body burn fat faster. This is called thermogenesis. It also helps you keep your energy high throughout the day.
Capsimax (Capsicum Annum): It helps improve your digestion and make thermogenesis better too. It helps your body burn fat naturally and lose weight in a lasting way. It also helps prevent digestive problems and their risks.
-Lacys Reset (A mix of Alpha Lipoic Acid and L-cysteine): It is said to be very useful in lowering the amount of fat in your body while keeping your muscles. It helps keep a healthy BMI ratio for your body type.
Nopal Cactus: It helps you feel satisfied even when you eat just enough food. It lowers fat buildup in the cells and makes fat burning and flushing better. This helps your body get a lot of energy from the deep fat.
Piperine: It is said to make various nutrients and antioxidants work better in your body to fight damage and stress in the fat cells. It also stops the cells from storing more fat and makes you less tired as well."
PhenQ is the only natural supplement that is thought to be the best way to lose weight. Since the supplement naturally fights cravings, slow metabolism and digestion, it can clean the system and make the burning process better.
By taking PhenQ every day, one can have the best overall health while they lose deep and hard body fat. One can keep muscles and have a better BMI naturally, too.
PhenQ Formula Summary
Lets look at the ingredients of PhenQ and how they help you lose weight, backed up by scientific research:
-Lacys Reset: This special formula mixes alpha-lipoic acid and cysteine to speed up metabolism and raise thermogenesis, helping in burning fat and stopping new fat cells from forming.
A study in the journal Obesity showed that -Lacys Reset lowered body weight and fat mass a lot in people compared to a fake group (Obesity, 2013).
Capsimax Powder (Capsicum, Piperine, Caffeine, and Niacin): Capsimax Powder uses the heat-making properties of capsaicin (from capsicum) and piperine (from black pepper) to boost metabolic rate and make fat burn faster. Caffeine gives you more energy, while niacin helps in breaking down nutrients.
Research in the journal Nutrients found that capsaicin raised energy use and made fat burn faster, leading to weight loss (Nutrients, 2017).
Chromium Picolinate: Chromium picolinate helps control blood sugar levels, lowering cravings for carbs and keeping energy levels steady.
A study in the International Journal of Nutrition and Metabolism said that chromium can make insulin work better and control blood sugar (International Journal of Nutrition and Metabolism, 2004).
PhenQ has these benefits:
It makes fat burning faster. It turns on fat-burning metabolism and makes digestion better. It heals and refreshes the cells naturally. It lowers hunger and cravings. It helps you feel full and satisfied all day long. It controls insulin sensitivity to prevent diabetes. It makes blood flow and circulation better. It makes you less tired and lazy. It increases energy levels naturally. It makes mood better and helps you stay happy. It helps thinking at any age. It makes calories burn quicker than normal. It doesnt need you to follow any diet or work out at any gym.
How Much PhenQ Should You Take?
PhenQ comes in the form of capsules that are easy to swallow and absorb. Each pack of PhenQ has 60 capsules.
You should take one capsule with breakfast and another with lunch every day. Do this for three to six months at the same time and see the weight loss results for yourself.
The supplement is said to do amazing things when taken at a regular time for a longer period.
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PhenQ has 75mg of caffeine in each serving, so it is not good to take more than the suggested amount. It is not for pregnant or breastfeeding women, children, and adults who are sensitive or allergic to caffeine.
It is for adults over the age of 18 only. If you have any past medical history or a current condition, it is best to talk to a doctor before using PhenQ.
Price Details: PhenQ can be bought from its official website only. It has three offers with discounts today:
Buy one pack of PhenQ for just $69.99. Buy two packs of PhenQ and get one pack of PhenQ for free for just $139.99. Buy three packs of PhenQ and get two packs of PhenQ for free for just $209.99. You get FREE US Shipping on all orders of PhenQ from its official website today.
Caffeine: Caffeine is a natural substance that makes you more alert, focused, and energetic. It also speeds up metabolism and helps burn fat.
A study in the American Journal of Clinical Nutrition said that caffeine can raise energy use and make heat, which can help in managing weight (American Journal of Clinical Nutrition, 1989).
Nopal Cactus: Nopal is full of dietary fiber, which makes you feel full, lowers appetite, and helps in digestion. It also helps keep blood sugar levels stable.
A study in the journal Plant Foods for Human Nutrition showed that nopal fiber made people feel more full and less hungry, which can help in weight management (Plant Foods for Human Nutrition, 2014).
L-Carnitine Fumarate: L-Carnitine Furmarate helps turn stored fat into energy, helping in burning fat and possibly making you less tired when you exercise.
A study in the journal Obesity Research and Clinical Practice found that L-Carnitine lowered body weight and body fat percentage a lot in people who were overweight or obese (Obesity Research and Clinical Practice, 2016).
InnoSlim: InnoSlim is a mix of astragalus membranaceus and panax notoginseng. It helps control blood glucose levels and supports overall metabolic health.
A study in the journal PLOS ONE showed that InnoSlim helped improve how glucose is used and how insulin works, which are important factors in weight management (PLOS ONE, 2016).
B-Vitamins: B-vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin), play important roles in energy metabolism, helping the body use nutrients for energy production well.
Research in the Journal of the International Society of Sports Nutrition pointed out the importance of B-vitamins in energy metabolism, which can affect overall weight management (Journal of the International Society of Sports Nutrition, 2012).
Iodine:
Iodine is needed for proper thyroid function, which controls metabolism. Enough iodine levels are important for keeping a healthy metabolic rate.
A study in the journal Clinical Endocrinology showed the big impact of iodine on thyroid function and metabolic rate (Clinical Endocrinology, 1998).
Side Effects of PhenQ Diet Pills.
There are no known side effects of PhenQ, but like any other supplement, there is a chance for side effects, though they are usually mild and rare.
Here are some of the possible side effects:
Digestive Problems: Some users may have mild stomach issues like nausea, stomach pain, or loose stools.
Recommendation: Take PhenQ with food and drink enough water to help reduce these effects.
Caffeine Issues: PhenQ has low caffeine but if you have caffeine issues, it may cause symptoms like nervousness, shaking, or fast heartbeat in those who are sensitive to stimulants.
Recommendation: If you have caffeine issues, think about cutting down your caffeine from other sources while using PhenQ.
Sleep Problems: The caffeine in PhenQ may make it hard to fall asleep or mess up your sleep cycle if taken too late in the day.
Recommendation: Take PhenQ earlier in the day to lessen its effect on sleep.
Allergic Reactions: While uncommon, some people may be allergic to certain ingredients in PhenQ, causing symptoms like rash, itching, or trouble breathing.
Recommendation: Stop using PhenQ right away and get medical help if you have any allergic reactions.
Interactions with Medications: PhenQ may not work well with some medications or health conditions. For example, caffeine may affect blood pressure medications.
Recommendation: Talk to a healthcare professional before starting PhenQ, especially if you have health problems or are taking other medications.
PhenQ Outcomes: Genuine PhenQ Feedback from Real PhenQ Users
If you want to know the truth about PhenQ, here are some of the Positive PhenQ Feedback from the real users of PhenQ:
Nicola shed 157 lbs in 10 Months But when my ex-partner said no other man would ever like my body, that was the moment I decided to change.
My mums friend suggested PhenQ to me as it helped her slim down.
Read the original:
Ethan Suplee Weight Loss 2024: Before And After Weight Loss Today Then and Now, How did Ethan Suplee Lose ... - Deccan Herald
For many people, reducing body fat is one of the top reasons they exercise. A balance of exercise and diet can lead to a whole-body trimmed physique. As little as15 minutes of exercisedaily can benefit you greatly.
Despite what you may have heard, you can't target a specific area for fat loss. Many studies have disproven spot-reduction techniques, such as abdominal exercises or upper-body resistance training. Fat cells from all over the body can be broken down when we exercise; they don't break down in one specific area.
Below are some of the best ways to lose fat right in the comfort of your own home.
Walking is an ideal workout to do outside the gym. It can be done around the neighborhood or at a park. On good weather days, you can also get some much-needed fresh air. Plus, it's free and you can take your dog with you, if you have one -- pets need exercise too!
Walking is also a body fat buster. One study found that healthy postmenopausal women lost 3.9% of body fat after 30 weeks of walking and 1.8% after 15 weeks of walking. While we can't target specific areas, walking can help lose belly fat.
According to Nature, 30 minutes of walking most days of the week showed a significant reduction in body weight and body fat percentage. The study even found that 30 minutes of walking may be as beneficial as 60 minutes (with a healthy diet).
One diet trend that has risen in popularity over the years is intermittent fasting. As the name suggests, this is where people fast for a certain time, and then eat at other scheduled times. One study review found that subjects who fasted intermittently had weight loss ranging from 0.8% to 13%. The idea is to force the body to use up its immediately accessible sugar stores and start burning fat.
A perk of intermittent fasting is that you can customize it to your preference and ability to abstain from food. According to John Hopkins Medicine, fasting can last for a certain number of hours every day or even just eating one meal per day for two days out of the week. For instance, you might only eat during an eight-hour period each day and fast the rest of the day.
It's important to note that intermittent fasting is not for everyone, especially those at risk for disordered eating or during pregnancy. Before trying intermittent fasting, consult with your doctor to ensure you follow the best plan for you and your goals.
This point might seem counterintuitive since we just covered how you can't burn fat in one specific region, no matter how many stomach crunches you do. But you can balance weight training to target multiple muscle groups or work on certain body parts as part of a whole-body workout. That may give you more balance and a lean appearance and help with body composition.
If you don't have dumbbells at home, check out these household items that double as weights.
Weight training can also help lose fat while building muscle. Studies show that 3 pounds of lean muscle weight gain corresponded to 4 pounds of fat weight loss. Resistance training has also been shown to reduce body fat percentage, body fat mass and visceral fat (the fat that surrounds your organs).
Resistance training, be it with weights or bodyweight exercises like pushups, is recommended by the USCenters for Disease Control and Prevention for at least two days a week, so it can be a fairly easy exercise to fit into your schedule.
Another great exercise idea to lose body fat is to start running or jogging. Like walking, you can do it around the neighborhood or in a park, so it's free. If you are concerned about the weather, you can also find an indoor track at a gym or community center. You can also consider getting a treadmill to run or jog at home.
Sprint training is especially good at busting the fat, where you switch how fast you run every several seconds. The CDC also recommends 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity activity or a mix of the two every week. The CDC lists walking at a rate of a 15-minute mile as moderate activity and jogging or running as vigorous.
This type of exercise, often shortened to HIIT, is where you exercise as hard as you can for short bursts and then spend some time doing lower-intensity training. A perk with this exercise is that it can be any activity that gets your heart pounding, from jumping jacks to stair climbing, so it's customizable based on how much room you have and what equipment you have around.
It's a fat buster too. It may result in a modest reduction of overall and abdominal fat.
You can do 30 seconds to several minutes of hard-as-you-can working out and then one to 5 minutes of recovering with a lower-intensity exercise level. These workouts typically go for about 30 minutes, including 5-minute warm-ups and cool-downs, but can be tailored to suit comfort and fitness levels. Typically, the aim is to do these sessions five times a week.
You can also focus on your diet. While there are no foods that'll magically burn your fat, there are foods that can increase your metabolism. Most of these foods are high in protein and good-for-you fats, making you feel fuller longer.
Some foods to incorporate into your diet if you're trying to reduce fat, as listed by the CDC, Healthline and the World Health Organization, include:
We tend to associate burning fat with endless exercise and painfully restrictive diets. However, getting a good amount of rest can also help get rid of the fat. Staying awake for too long can make us eat sugary foods to stay awake, give us tired and ineffective workouts, and it may even contribute to stress and inflammation, leading to poor workout recoveries.
One study found that not getting enough sleep decreased the proportion of fat weight loss by 55%. Another found that better sleep quality was linked to more weight and fat loss. Another study found a positive relationship between sleep duration and body fat loss.
The Mayo Clinic recommends adults get seven or more hours of sleep at night. Sleep needs can vary by individual, so adjust higher if seven doesn't quite feel like enough.
You have many different options when it comes to losing fat at home. You could try walking, running, high-intensity interval training or bodyweight training, all of which have studies to back up their fat loss capabilities.
You might also try adjusting your diet. Eat foods that are low in saturated fat and sugar and ones that can keep you full longer. Opt for high-protein or low-calorie foods like grilled chicken, beans, eggs or green tea. You can also try intermittent fasting.
Finally, make sure you are getting enough sleep. A good amount of sleep is also associated with fat loss.
Read the rest here:
You Don't Need the Gym to Lose Body Fat. 7 Ways to Do It at Home - CNET
You might think that water is a no-brainer because, duh, it has no calories! But H2O has even more qualities that make it extremely useful for weight loss. Researchers have found that your resting energy expenditure (or the amount of calories burned while being still) can increase up to 24-30% within 10 minutes of drinking water.
While water may not work miracles, a recent systematic review found that replacing calorie-containing beverages with water for at least three months helped people shed roughly 5% of their body weight, Ansel says
Erin Palinski-Wade, R.D., C.D.C.E.S, author of Belly Fat Diet For Dummies corroborates those claims. Drinking adequate water daily can boost hydration which can help to promote improved energy levels and mood, she says. In addition, drinking water before meals can help you to feel more satisfied, helping to promote portion control and possible weight loss.
In fact, many people confuse hunger for thirst. Next time you think you need to grab a snack, try downing a glass of water first and see how you feel.
By the way, if youre having trouble drinking enough water during the day, try squeezing lemon into it. Lemon juice is also packed with vitamin C which can improve your immunity, increase iron absorption, and help reduce your risks of certain cancers.
Read the original post:
10 Best Weight Loss Drinks for 2024 - Beverages for Weight Loss - Prevention Magazine
There are several reasons to work out, from focusing on your fitness to getting better sleep to improving your mental health. Reducing body fat is another thing many people are trying to achieve with exercise.
Despite what you may have heard, you can't target a specific area for fat loss. Many studies have disproven spot-reduction techniques, such as abdominal exercises or upper-body resistance training. Fat cells from all over the body can be broken down when we exercise; they don't break down in one specific area.
The good news is that exercise and diet may lead to a whole-body trimmed physique -- and only 15 minutes of exercise daily can benefit you greatly.
Below are some of the best ways to lose fat right in the comfort of your own home.
Walking is an ideal workout to do outside the gym. It can be done around the neighborhood or at a park. On good weather days, you can also get some much-needed fresh air. Plus, it's free and you can take your dog with you, if you have one -- pets need exercise, too!
Walking is also a body fat buster. One study found that healthy postmenopausal women lost 3.9% of body fat after 30 weeks of walking and 1.8% after 15 weeks of walking. While we can't target specific areas, walking can help lose belly fat.
According to Nature, 30 minutes of walking most days of the week showed a significant reduction in body weight and body fat percentage. The study even found that 30 minutes of walking may be as beneficial as 60 minutes (with a healthy diet).
One diet trend that has risen in popularity over the years is intermittent fasting. As the name suggests, this is where people fast for a certain time, and then eat at other scheduled times. One study review found that subjects who fasted intermittently had weight loss ranging from 0.8% to 13%. The idea is to force the body to use up its immediately accessible sugar stores and start burning fat.
A perk of intermittent fasting is that you can customize it to your preference and ability to abstain from food. According to John Hopkins Medicine, fasting can last for a certain number of hours every day or even just eating one meal per day for two days out of the week. For instance, you might only eat during an eight-hour period each day and fast the rest of the day.
It's important to note that intermittent fasting is not for everyone, especially those at risk for disordered eating or during pregnancy. Before trying intermittent fasting, consult with your doctor to ensure you follow the best plan for you and your goals.
This point might seem counterintuitive since we just covered how you can't burn fat in one specific region, no matter how many stomach crunches you do. But you can balance weight training to target multiple muscle groups or work on certain body parts as part of a whole-body workout. That may give you more balance and a lean appearance and help with body composition.
If you don't have dumbbells at home, check out these household items that double as weights.
Weight training can also help lose fat while building muscle. Studies show that 3 pounds of lean muscle weight gain corresponded to 4 pounds of fat weight loss. Resistance training has also been shown to reduce body fat percentage, body fat mass and visceral fat (the fat that surrounds your organs).
Resistance training, be it with weights or bodyweight exercises like pushups, is recommended by the USCenter for Disease Control and Prevention for at least two days a week, so it can be a fairly easy exercise to fit into your schedule.
Another great exercise idea to lose body fat is to start running or jogging. Like walking, you can do it around the neighborhood or in a park, so it's free. If you are concerned about the weather, you can also find an indoor track at a gym or community center. You can also consider getting a treadmill to run or jog at home.
Sprint training is especially good at busting the fat, where you switch how fast you run every several seconds. The CDC also recommends 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity activity or a mix of the two every week. The CDC lists walking at a rate of a 15-minute mile as moderate activity and jogging or running as vigorous.
This type of exercise, often shortened to HIIT, is where you exercise as hard as you can for short bursts and then spend some time doing lower-intensity training. A perk with this exercise is that it can be any activity that gets your heart pounding, from jumping jacks to stair climbing, so it's customizable based on how much room you have and what equipment you have around.
It's a fat buster, too. It may result in a modest reduction of overall and abdominal fat.
You can do 30 seconds to several minutes of hard-as-you-can working out and then one to five minutes of recovering with a lower-intensity exercise level. These workouts typically go for about 30 minutes, including five-minute warm-ups and cool-downs, but can be tailored to suit comfort and fitness levels. Typically, the aim is to do these sessions five times a week.
You can also focus on your diet. While there are no foods that'll magically burn your fat, there are foods that can increase your metabolism. Most of these foods are high in protein and good-for-you fats, making you feel fuller longer.
Some foods to incorporate into your diet if you're trying to reduce fat, as listed by the CDC, Healthline and the World Health Organization, include:
We tend to associate burning fat with endless exercise and painfully restrictive diets. However, getting a good amount of rest can also help get rid of the fat. Staying awake for too long can make us eat sugary foods to stay awake, give us tired and ineffective workouts, and it may even contribute to stress and inflammation, leading to poor workout recoveries.
One study found that not getting enough sleep decreased the proportion of fat weight loss by 55%. Another found that better sleep quality was linked to more weight and fat loss. Another study found a positive relationship between sleep duration and body fat loss.
The Mayo Clinic recommends adults get seven or more hours of sleep at night. Sleep needs can vary by individual, so adjust higher if seven doesn't quite feel like enough.
You have many different options when it comes to losing fat at home. You could try walking, running, high-intensity interval training or bodyweight training, all of which have studies to back up their fat loss capabilities.
You might also try adjusting your diet. Eat foods that are low in saturated fat and sugar and ones that can keep you full longer. Opt for high-protein or low-calorie foods like grilled chicken, beans, eggs or green tea. You can also try intermittent fasting.
Finally, make sure you are getting enough sleep. A good amount of sleep is also associated with fat loss.
See original here:
Skip the Gym and Use These 7 Easy Tips to Lose Body Fat at Home - CNET
Janet Jackson weight gain can affect her upcoming music tour The News International
Continued here:
Janet Jackson weight gain can affect her upcoming music tour - The News International
Cardio is as any type of exercise that gets your heart rate up for a prolonged period of time. So many different types of cardio for weight loss have come to the fore of the
Love to walk? Head for the park. Prefer to get busy on the rowing machine? That's cool too. Can't stay away from cycling? Keep up the spin classes. And where would we be without the ever-popular run? An average of 1,900 people search for advice on the best cardio for weight loss every month, so here's a real take on cardio for fat loss and, particularly, belly fat, so you can get moving in a way that's good for your body and mind.
'"Cardio" is short for cardiovascular exercise and simply means any type of exercise that increases your heart rate and maintains it,' explains Yumi Nutrition's strength and conditioning coach Kate Whapples. 'Its also sometimes known as aerobic exercise as it relies on your bodys ability to utilise oxygen to maintain efforts for a significant amount of time.'
Before we get into the nitty-gritty of cardio for weight loss, we'd also like to add that there are a myriad of cardio benefits, including regulation of appetite, heart health and protecting your immune system, so keep those front and centre when planning your exercise.
Don't forget: Standing on the scales is just a snapshot of your body in that moment what's more important is your overall health and how you feel throughout the day/week/month.
Losing weight comes down to being in a calorie deficit this means expending more calories than you consume. Being in a calorie deficit can be done by adjusting your diet or your exercise, but the best approach tends to combine the two. (This handy calorie counter will help you calculate how many calories you need to eat to reach a healthy weight.)
But how can cardio help you stay in a calorie deficit? Whapples explains:
'People lose weight when their energy input is less than their energy output. If someone is consuming the recommended amount of calories but burning more calories than that by doing cardio workouts, their output would be larger than their intake, resulting in weight loss.'
Word to the wise: If you're already at a healthy weight for your height, a calorie deficit is not something you should be chasing. Similarly, if you are pregnant or breastfeeding, taking prescription medication, have an adrenal-related medical condition or a teenager or child you should absolutely not try to maintain a calorie deficit.
Learning how to lose body fat, however, is a slightly different kettle of fish. When people talk about weight loss they're often referring to the number on the scale going down fat loss is more specific, explicitly referring to lowering your body fat percentage and not losing mass from muscle tissue or water retention.
If you're trying to lose fat, adding in regular resistance training to your workout routine, alongside your cardio, will be important more on this later.
Cardio alone works in favour of fat loss as it increases your heart rate and, once your HR is high enough (and you've used all the usual blood sugars and carbs up), your body is forced to convert fat into energy.
If you're trying to shift stubborn fat (including trying to get rid of back fat or, case in point, to lose belly fat), a routine that combines cardio for calorie burn and resistance training to preserve lean muscle tissue will serve you better than a cardio-only programme.
You might also need to get more granular with your nutrition as losing body fat can be manipulated by tinkering with where you're getting your energy from. Focusing on getting enough protein or learning how to calculate the best macros for fat loss for you is a good place to start.
Let's get one thing clear first: not all cardio is created equal. Each type burns different amounts of calories and can be more or less time-efficient. Plus, how much energy one woman requires to do a workout will be very different to another because our body makeup (amount of muscle etc) is all different.
For example, the number of calories you burn skipping rope for 30 minutes is very different to how many you'd burn walking outside for the same amount of time. And a mum pushing a pram is going to use more cals than say, two pals taking a leisurely amble with a flat white through the park.
You'll want to consider the following lifestyle factors, too:
Make the cardio kind you go for the one you enjoythe workout you look forward to is the one you keep up, after all.
'Whilst some exercises do burn more calories than others (burpees and jump rope typically come out on top), I always advise people that doing an exercise you enjoy is the best way to lose weight as youre more likely to be consistent. One day of burpees is nowhere near as effective as a consistent schedule of circuit training, for example,' says Whapples.
After consistency, timing is a key factor too what does your schedule actually allow for? The best cardio for weight loss you can do is the one you can commit to regularly. If you can only make time to swim once a month, it mightn't be the best choice. Whereas a lunchtime walk can (usually) easily be incorporated into most schedules.
'If you're short on time due to work and family commitments then HIIT training is your go-to,' says Aimee Victoria Long, strength and conditioning PT. 'If you have more time on your hands and enjoy the outdoors then give running a go. Keep it simple and find what works best for you around your day-to-day demands.'
Can you do only cardio to lose weight? As we've mentioned, cardio exercises to lose weight and burn fat should be complemented by strength training and proper recovery (the three S': sleep, stress management and stretching) if you want to lose weight well. The following types of cardio are great to underpin your workout schedule but make sure to mix it up too.
To note, the following workouts have been ranked in order of general effectiveness for weight loss by the experts, but know that what works for others, may not work for you. The one you enjoy and will remain consistent with is the one that will you'll reap the rewards from.
The cream of the cardio crop, HIIT (high-intensity interval training) comes up time and time again for helping people to lose weight in less time. Characterised by short periods of intense work followed immediately by rest periods, HIIT works your cardiovascular system hard and fast. If you're looking to burn fat (whether that's belly fat, back fat, or otherwise), it's one of your best choices as it's over double-quick and makes you work super hard at the same time.
Like to follow a plan? This WH four-week HIIT plan is perfect to do at home and you don't need any kit to do it. Win!
Running can be a great way to get your cardio fix. It raises your heart rate and can keep it there for prolonged periods of time if you go for longer distances, which explains why it's a good cardio for weight and fat loss pick.
'Your fitness level will determine how intense your runs are but long runs can be a lower intensity way to keep your heart rate high and constant during a workout,' says Long. So, lace up those running shoes, adjust your fitness tracker and get ready to run (after a decent running warm-up, of course).
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If you've never laced up and gone for a run don't pile on the pressure that you run should be a certain time or distance. If it's 2 mins to start with - go you. One our of reader's had great success with Couch to 5K - why not read her story?
Swimming for weight loss is a low-impact and joint-friendly way to improve your cardiovascular ability. Not only does it require every muscle in your body to work to keep you afloat one of the only forms of exercise that does but it also forces your lungs to work differently, too.
A doubleheader, swimming can improve your stamina and help to build lean muscle tissue at the same time. TLDR? Get in the water!
Getting more steps in is an easy and cost-effective form of cardio. In fact, walking for weight loss is one of the most common ways people work on improving their body composition (i.e. fat loss) without stressing sore knees and ankles out in the process. Try this four-week walking plan to get you going.
Got your helmet, bike lights and lock and want to hit the road? Well, we say get out there. Cycling is one of the most adaptable kinds of cardio for weight loss since it can be made high or low intensity depending on where you take your bike. Head to the hills for hard interval training up and down the peaks or choose somewhere flat for a little steady-state cardio. Being outside is just the icing on the cake.
Make like Jessica Alba's Honey Daniels (#throwback) and step and slide your way through cardio for weight loss. You'll learn some new skills and get lost in the routine which can really help make the workout go by that bit quicker.
Circuit training is one of the most effective ways to improve your cardio and build muscle at the same time, while building muscle contributes to fat loss, so this one's a triple win. Circuit workouts can be done with or without home gym equipment and in the gym or at home.
Skipping workouts are up there with the best (and most inclusive) forms of cardio for weight and fat loss as they can be made harder or easier depending on the way you choose to skip. Slow and steady will keep your heart rate consistently raised or you could try an interval-style workout where you intersperse quick skipping with rest periods to get your breath back.
Have a hankering to get outside? Well, if you live near some green and grassy areas, hiking might be just the thing for you. You'll clear your mind and get your heart rate up too exactly the kind of cardio-combo we love at WH.
A machine that most gyms seem to have hundreds of, the elliptical (sometimes called the cross-trainer) is a low-impact form of cardio for weight loss. Whether you choose to add or remove resistance or make it a slow and steady or fast and furious workout, there's nothing quite like plugging into a podcast and getting it done on a machine.
No fear, you don't need to be on a body of water to reap the rewards of a rowing workout. Hop on any rowing machine as a solid form of cardio for weight (and fat loss), and you'll build strength through your arms, shoulders and back, as well as your lower body, thighs and glutes, too.
Boxing is a total-body workout that strengthens your heart and muscles while also improving coordination, agility and balance. Some boxing classes also incorporate HIIT-style training into the workout, meaning that you get periods of intensity followed by rest, which - as we know from the top of this list - is the golden standard for efficient workouts.
If you're looking for a low-impact workout that still improves bone density, balance and spatial awareness and gets your heart rate up, look no further than a trampolining workout. A study conducted at the University of Wisconsin-La Crosse also found that the rate of perceived exertion (RPE) when engaging in trampolining was light, even though the exercise met the standards for cardiorespiratory fitness. Translation: you work hard without realising it.
If thirty minutes is all you have then yes, of course, it's enough if done regularly. The whole point of your workout routine should be around what you can make work for you. Regular movement is the goal not upending your life for a month to get lengthy cardio sessions in to quit after a month and never start again. PT Long breaks it down:
'If you can only fit in 20-30 minutes a day then only do 20-30 minutes each day,' she says. 'Or, if on some days you can't work out but the next day you have an hour free, do that. If this is the case and you can perform three 1-hour sessions a week, the calorie expenditure (how many calories you burn) at the end of the week will be the same as if you were working out six times a week for 30-minutes.'
Make it work for you and you're more likely to stay the course.
Become a member of the Women's Health Collective and get full access to the Women's Health app, available to download on Google Play and the App Store, to get the latest celebrity-inspired workouts and fitness content.
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13 best cardio workouts for weight loss - Women's Health UK
Semaglutide medications show no signs of slowing down as a bonafide way to lose weight, but what happens once you reach optimal skinniness? Theres more to the effects of Ozempic than just weight loss, like changes to the skin, hollowing of the face, deflated breasts and butts, and potentially pronounced cellulite. Doctors are combining nonsurgical treatments and plastic surgery to restore harmony to the face and body so that everyone will only notice a slimmer body.
Losing weight with the help of medication is a godsend for many, but with rapid weight loss comes skin and volume changes that not everyone expects. Pasadena, CA plastic surgeon Lily Lee, MD explains that unlike bariatric surgery patients, who undergo psychological testing and therapy to ensure theyre ready for the effects of weight loss, semaglutide- assisted weight loss has a different buy-in. Sometimes, people who lose a lot of weight on semaglutide arent psychologically prepared for it, although theyre thrilled to lose it, she says.
Weight loss results in decreased fat, which affects skin quality, contour changes and facial volume. New York dermatologist Jody Levine, MD says weight loss can cause collagen and elastin fibers to become less resilient, which can result in sagging skin. Houston dermatologist Jennifer Segal, MD adds that fat reduction diminishes the underlying support, increasing bone and muscle visibility and creating shadows and contour changes.
Irvine, CA plastic surgeon Andrew Smith, MD is seeing plenty of patients experiencing facial volumetric shifts from Ozempic. Im also witnessing significant changes in breast volume increasing ptosis and skin-related changes around the abdomen, he shares. While many weight-loss patients are happy with how they look in clothing, Dr. Levine says she does see some who arent always as happy without it.
While preventing skin- and volume- related changes from weight loss is difficult, there are ways to slow the effects. Dr. Levine recommends establishing and maintaining a gradual, steady weight-loss plan to help the skin adapt more effectively. Adequate hydration, a balanced diet, and strength training exercises can support skin elasticity.
Even preemptive treatments negate some consequences. Patients started saying they wanted to lose 20 pounds but didnt want it to affect their face, says Dr. Lee. So, we have played around with Ultherapy and Morpheus8 to help tighten the face, but I always explain that the skin is a moving target when losing weight, she adds.
Ozempic face, which occurs when fat loss leaves the face looking saggy and aged, is the most talked about aesthetic effect of semaglutide. Patients using these medications for appropriate weight loss may be interested in cosmetic procedures to maintain a youthful appearance at their reduced body weight now that theyre feeling good and healthy, Dr. Segal shares.
While a facelift addresses loose, hanging skin, which can result from substantial weight loss, filler or microfat grafts are necessary to restore volume to flat, fat-deficient areas. Filler makes sense to use as the facial shape changes due to a loss of fat pads. Sometimes, a thinner face needs softening with appropriately placed volume, Dr. Smith explains. Relaxing certain muscles, like the glabella and forehead, with Botox makes for a nice combination approach, he adds.
The neck needs some fat to provide cushioning so the skin and underlying structures have something to cling to. Without adequate fat, the skin hangs and gives way to the dreaded turkey neck. Losing volume in the neck makes everything start to sag, which many patients feel ages them.
Dr. Lee says the knee-jerk reaction after slimming down is to get a necklift and, usually, a facelift since the two go hand-in-hand. Ive heard people say, I went on Ozempic to lose weight, and now I look old and skinny. When enough loose skin on the neck bothers someone, and they feel like a different person, surgical intervention, usually consisting of a necklift with a facelift with volume restoration, is required.
Ozempic butt is the newest terminology that doctors are starting to throw around. Dr. Segal explains that weight loss affects the butt like it does the face and other body parts. Loose skin and pronounced cellulite are typical, but a loss of volume, which causes the butt to look flat and shapeless, is also a common complaint. Plus, some patients notice a smaller backside after being on semaglutide medication.
Dr. Levine says various nonsurgical options, including Morpheus8 radio frequency microneedling and BodyTite, can improve the appearance of loose skin, but significant laxity can only be improved with surgical procedures. In some patients who lose a lot of fat, filler or fat transfer can revolumize the butt.
Since everyone holds weight differently in their breasts, some women see deflation following weight loss, whereas others see little or none. New York plastic surgeon Elie Levine, MD says breast augmentation restores a more youthful appearance to the breasts affected by a loss of volume and firmness.
Volume loss isnt the only issue. In some patients, the position of the breasts changes and the skin becomes loose. Usually, after weight loss, ptosis is common, so a mastopexy with or without augmentation is a good solution, Dr. Smith adds.
Women arent the only ones to experience changes to their chest post-Ozempic. Men can, too, but correcting the metamorphosis is tough. Men are not nearly as tolerant of scars that result from removing loose skin, so shrinking down the skin is a little trickier, says Dr. Lee. Traditionally, we would do liposuction and maybe a little skin resection, but nonsurgical options may suit them better since there arent any scars.
Like the breasts and butt, weight loss affects the stomach similarly. If the body naturally carries a large percentage of fat in the abdomen, the skin can drape over the stomach once fat is lost. Or, the upper abdominal skin becomes heavy and the extra skin covers the belly button, Dr. Lee adds.
Dr. Elie Levine says that the abdominal area is one of the more stubborn areas to repair to the desired appearance after weight loss. We can use Emsculpt NEO to address tone and fat and build muscle, and BodyTite to help tighten the skin, he says. For cases of excessive skin and severely loose abdominal muscles (usually a side effect of pregnancy more than weight loss), a tummy tuck creates a flatter-looking stomach sans hanging skin.
Losing weight in the arms is a big deal for many women, especially those who never felt comfortable wearing sleeveless tops. Since the skin on the arms doesnt always retract well, hanging skin can cause concern.
A brachioplasty is the best way to eliminate lax skin. However, the surgery can leave a long scar on the inside of the arm, which many are opposed to. To help reduce the scar, Dr. Lee says she often treats it with BodyTite, Renuvion or a heat-based treatment to get the skin to contract a little more.
Chicago plastic surgeon Michael Horn, MD performed an armlift on this 55-year-old patient to remove excess skin.
The knees can actually bear the brunt of weight lossthats because losing fat in the thighs can cause the skin on and above the knees to wrinkle. Its almost like theres a tub of fat that descends towards the knees, Dr. Lee says. Its a good area to treat with CoolSculpting and a skin tightener, but liposuction is the answer if that doesnt improve it enough. Liposuction can leave behind a small scar just above the knees that many people are not tolerant of.
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You Lost the WeightNow What? - NewBeauty Magazine
HEATHER Gray has flaunted her noticeably thinner figure in a skintight skirt in new photos.
In November, the Real Housewives of Salt Lake City star revealed that she's been using the controversial weight loss drug Ozempic to shed the pounds.
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Heather's weight loss was apparent on Tuesday when she arrived at Watch What Happens Live in New York City.
Photos captured the reality star ahead of her sit down with Bravo boss, Andy Cohen, wearing a silver metallic skirt, white shirt, Valentino belt, and white overcoat.
She accessorized with black strappy heels, a black leather handbag, and her blond locks in loose waves as she smiled at the cameras.
Heather, 49, confessed that she's on the "Ozempic train" in an interview with People at Variety's Women of Reality TV event in Los Angeles, California.
"I've been on it for a long time, but hadn't really seen much results. And I haven't had massive results, but enough for people to notice, which is great," the Bad Mormon: A Memoir author said.
Heather then revealed she found how people treated her after losing weight "discouraging" as they acted "nicer" toward her.
"You lose five pounds, people are nicer to you," the TV personality observed. "I don't know why. It's just the way the world works and that makes me sad for women. But happy that I'm down five."
Heather's good spirits at WWHL came days after a judge dismissed a lawsuit her co-star Monica Garcia, 40, filed against Heather's company, Beauty Lab + Laser.
Monica initially filed a counterclaim against the medical spa after she was sued for not paying her alleged $2,000 debt.
She claimed she received a "defective lip plumping procedure," similar to a Botox injection, during a visit to Beauty Lab.
The U.S. Sun exclusively obtained a new court filing that stated that a Utah judge officially dismissed Monica's lawsuit on January 17.
However, the lawsuit Beauty Labs filed against Monica is still active.
Heather also made headlines recently when the U.S. Sun exclusively revealed that cops were called to the RHOSLC cast's San Diego, California mansion during filming.
The TV star claimed that her co-star, Jen Shah, 50, allegedly gave her a black eye after a night of partying.
Cops were called to the mansion twice throughout the three-day trip - before and after the incident, The U.S. Sun has learned.
A source who witnessed filming confirmed that Heather got the shiner on April 8 and told her castmates she didn't remember what happened.
It was revealed in a police call log that officers weren't at the home the night Heather got the black eye.
Heather later told Andy at the reunion: "I blacked out. I don't know what happened I cannot speak to anything other than I walked to my room, and I blacked out, and I woke up with a black eye."
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RHOSLCs Heather Gay unveils her jaw-dropping weight loss in tight sequin skirt at WWHL in NYC... - The US Sun
Bingo wings, the rather unflattering name given to fat that lies on your upper arms, are another normal and unproblematic body part that have still become a source of frustration and fixation for a media-inundated audience.
Every month, 2.4k of you ask Google for 'exercises for bingo wings', or just general info on 'bingo wings'. To help, then, we've consulted the experts to decipher the misinformation from the hard facts, including why there are fatty deposits located around your
Remember, while there are many exercises you can perform to develop and strengthen your arm muscles, you cannot spot reduce or specifically remove fat from a one particular area.
Become a member of the Women's Health Collective and get full access to the Women's Health app, available to download on Google Play and the App Store, to get the latest workouts and fitness content.
Rearing its head in the 1990s, the term 'bingo wings' came, unsurprisingly, from the game Bingo!, during which your upper arm becomes visible when the winner announces their winning score-card, raising it up for all to see and most likely jiggling the card to show off their bingo prowess.
But, instead of berating your body, let us guide you through what causes of bingo wings, the best exercises for bingo wings that burn fat and build muscle as well as answering your bingo wing FAQs.
Bingo wings tend to come with age. 'As you get older, your body tends to slow down; in the way it reacts to exercise, your metabolism speed, and maintaining weight becomes more challenging,' Equinox PT Vera Stefanie says.
'The production and or use of certain hormones, such as growth hormones and testosterone, also changes. There are specific areas in the female body that are more affected by hormones and stress, such as thighs and belly fat. Arms are one of those areas, too,' she adds.
Another cause of bingo wings can be down to the fact that after the age of 40, natural levels of the growth hormone start to decline. Lower levels of growth hormones are related to declining levels of muscle mass and changes to how your body breaks down and stores fat - basically, how easy it is for you to gain muscle and how hard it is for your body to metabolise fat.
Sadly, there are no natural quick fixes for this and trying to lose arm fat specifically is fruitless. Your body cannot and will not spot reduce fat.
Instead, your task comes down to the classic combination of learning how to build muscle and learning how to lose body fat. Overall body fat must be reduced to see fat loss occur in specific areas but muscle strengthening and toning is also necessary to achieve your goals.
It's also good to remember that your body will have specific areas it likes to hold onto fat. That might be your lower stomach or your upper arms but it can be down to genetics, hormones, stress and sleep too.
First up, let's get you going with a simple explanation of which muscles make up the arm (no, there's not a "wing muscle") and the best exercises to get rid of bingo wings.
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For a sculpted upper body, you need to work a number of muscles. Firstly, there's the group of muscles that make up your front part of your upper arm:
Then, there are the muscles that make up the back part of your upper arm:
If you don't have weights, e.g. dumbbells or kettlebells to use for dumbbell exercises, then there are a number of bodyweight exercises, from back exercises to tricep exercises, that PT Gina Obeng suggests that'll help you build upper body muscle and tone your arms.
a) Get into a plank position, with your hands under but slightly outside of your shoulders.
b) Lower your body until your chest nearly touches the floor.
c) As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move.
d) Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.
Trainer tip: If your hips sag at any point during the exercise, your form has been broken. When this happens, consider that your last repetition and end the set.
a) Standing with your feet hip-width apart, raise your arms laterally out on either side.
b) With control, rotate your arms forward in small, slow circles.
'Try and tense your muscle throughout the whole circular motion,' says Obeng. 'Don't just leave your arms to swing tense your muscle and make the movement nice and slow and controlled.'
a) Get into a high plank position with your hands directly under your shoulders.
b) Bring each hand directly under your chest with thumbs and forefingers touching to create a diamond shape.
c) From here, lower your body until your chest almost touches the floor, keeping your elbows tucked into your sides of your body.
d) Pause, then push directly up to starting position.
This is an advanced move and can be scaled down to your fitness ability by placing your knees on the floor. Try to keep a straight line from your shoulders to your hips throughout the whole movement.
a) Set up for a normal push up, with wrists under elbows and core engaged.
b) Keeping elbows tucked into your torso, bend them and lower down until your entire body is touching the floor.
c) Release your hands and extend your arms in front of you to tap the floor.
d) Place your hands back underneath your shoulders and push back up to starting position. That's one rep.
a) Set up for a normal push up, with wrists under elbows and core engaged.
b) Keeping elbows tucked into your torso, bend them and lower down until your entire body is touching the floor.
c) Release your hands by raising them quickly off the floor.
d) Replace your hands and push back up to starting position. That's one rep.
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'Press-ups are not essential for toning your arms,' says Stefanie. 'There are plenty of foundation exercises that help strengthen and tone the arms and will enable you to perform press-ups further down the line.'
If a press-up is out of your range right now, start with some regression exercises that'll help build strength and learn form like a press-up done against a wall.
a) Stand arms distance from the wall with your feet under your hips
b)Place your hands flat on a flat surface, shoulder-distance apart
c) Bend your elbows and bring your chest towards the wall
d) Push back to the start position, focusing on not flaring your elbows. Repeat a) - d)
To move on from this, take your press-up to the floor but with your knees on the floor. 'Youll have less body weight to lift and it will help you to gradually build up strength,' says Stefanie.
'Another method I highly recommend if you want to learn how to do a push-up is starting with negative or eccentric work' she adds.
'Start in the final position of a push-up, on your arms and toes, and slowly counting 5-10 seconds, lower yourself to the floor maintaining your form. Once youve reached the floor, reset in starting position and start the lowering phase again.'
As your upper arm is a collection of muscles and includes your shoulder and shoulder joint, it needs to be trained as such this means taxing each different muscle group in order to see a difference.
Equinox PT Vera Stefanie suggests bolting these exercises onto any core or lower-body workout to get that sweet upper-body burn.
Trainer tip: Pick a weight that you can perform between 10 and 15 reps and complete 3 sets.
This video shows a single-arm row but use both dumbbells.
a) Hold two dumbbells one in each hand and let them hang at arms length next to your sides, with your palms facing your body.
b) Bending forwards to face the floor, row the dumbbells into both sides of your chest. Pause then slowly lower the dumbbells back to the starting position.
a) Hold the dumbbells with an underhand grip (supinated).
b) Keep your elbows tucked and bend your arms from your elbows to bring the dumbbells to the chest. Then slowly lower the bar back to starting position.
a) Hold a single dumbbell with both hands slightly behind your head.
b) Bend your elbows forwards and, without moving your upper arms, lower the dumbbell down until your elbows are locked. Slowly return to the starting position.
a) Sit, with your shoulders against the bench, chest proud, head facing forward with a dumbbell in each hand. Bend your elbows at 90 degrees with the dumbbells at ear level and palms facing forward.
b) Now straighten your arms and press the dumbbells towards the ceiling, then return to the start. Repeat.
a) Lie on your back and hold a pair of dumbbells above your shoulders with straight arms.
b) Lower your arms down until your upper arms touch the floor, and then press upwards to the starting position.
a) Lie on the floor under a bar.
b) Grab it with an underhand grip. Tense your abs and pull yourself up keeping your body straight until your chest touches the bar, then lower.
Imagine trying to make your shoulder blades touch as you pull yourself up.
a) Position your hands shoulder-width apart on a secure bench. Slide your butt off the front of the bench with your legs straight or slightly bent, in front of you. Straighten your arms, keeping your elbows slightly bent, so as not to allow them to lock-in.
b) Slowly bend your elbows to lower your body towards the floor until your elbows are at a 90-degree angle. Be eep your back close to the bench. Once you reach the bottom of the movement, press down into the bench, to straighten your elbows, returning to starting position.
a) Grab a barbell with an overhand grip and hold the barbell at shoulder level in front of your body.
b) Slightly bend your knees and bend down until your knees are at a 90-degree angle, keeping your core embraced and your back straight. Return to standing.
Realistically, twice a week. While you technically work your arms any time you do an exercise that makes your arms move, a training program that includes an upper-body session is most likely to help you tone up, up top.
'Work out your arms twice a week,' Stefanie advises. 'If you do this, you can guarantee improvements in tone and strength, without overloading your muscles too much.'
As for the rest of the week, Obeng recommends supplementing your twice-weekly upper-body resistance workouts with:
For cardio, she suggests cycling, hopping on a treadmill, or heading out for a run or walk just being steadily moving for a period of time LISS-style.
Alongside all of this, try to also make sure you're getting proper recovery. On active recovery days, a walk is ideal to stay moving without stressing your body. On full rest days, chill out. Put your feet up.
If you're working out at home without much (or any) home gym equipment and we know many of you are PT Gina Obeng suggests using household equipment to keep your muscles under tension.
'Resistance training is the fastest way to build muscle in a particular area, and, the more muscle you have in a particular area, the easier it is for your body to burn fat,' she says. But, that doesn't have to be done just using the classic dumbbell/barbell combo.
'Towels, tinned goods, water bottles, even watermelons. Filling a rucksack or gym bag with sand or heavy objects like books and then using it as resistance is still effective,' she advises. For tricep extensions you could use a chunky remote control; just make sure to slow the movement down and really concentrate on the mind-muscle connection to keep your muscles under tension for longer.
No. Many women refer to 'bulk' when they mean size. 'The more you work out, the more fat you burn, and the more you stick to your weights routine, the more you build up muscle, which gets rid of fat and creates more definition,' Stefanie says.
Upper-body workouts will only add size if you increase muscle mass but don't burn fat. And, if you're in a calorie surplus. If you're trying to lose weight well, you need to be in a calorie deficit this means eating fewer daily calories than you burn through exercise and living.
Learning how to count and calculate your macros can be one way of keeping your diet geared towards losing body fat and building muscle. (If you're new to macros, short for macronutrients, it refers to protein, carbohydrates and fat the three main food groups our body uses for fuel. Learning how to eat the best macros for fat loss, for you, can be a game-changer when it comes to altering your body composition.
Here's a reminder of what foods fall into which categories. For example, chicken breasts would fall under protein and bread would fall under carbohydrates but some foods cross over categories. Cheese and eggs could be classified as both protein and fat, for example.
To figure out how to calculate your macros, use our handy infographic below:
How your body builds muscle will be different from how the next person builds muscle. Our bodies are as individual as it gets and, whilst you could be doing the same programme as your bezzie mate, you might experience different rates of results.
'I always say to my clients, "Give yourself three months to start seeing visual changes." Everybody is different and exercise is also about trial and error and finding what works for you. So, especially for beginners, the first three months give you enough time to see changes and they might not be drastic changes but it's enough time to notice a difference.'
Learning how to get rid of back fat is much the same as trying to get rid of bingo wings and that's because you can't spot-reduce fat from any one part of your body. To lose back fat focus on eating in a calorie deficit, getting adequate NEAT exercise, resistance training regularly and looking after your sleep and stress.
For a more detailed action plan, here's our full guide to get rid of back fat (safely and sustainably), for good.
Become a member of the Women's Health Collective and get full access to the Women's Health app, available to download on Google Play and the App Store, to get the latest celebrity-inspired workouts and fitness content.
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How to get rid of bingo wings: 13 best exercises + tips - Women's Health UK