04-05 Coach Interview Sean Allt is a fitness couch Who uses physical activity To build awesome lives
06-09 Get Back in Shape Learn healthy way to get back in shape
10-11 Guide to Juicing A rundown on how and why adding juices to diet can benefit you 12-13 Best Exercises you’re Not Doing Learn and incorporate exercises that you’re missing
14-15 Clean your Gut Learn to do natural Colon cleanse at home
16-19 Profile Interview
A well-know personal Trainer Michael Garry inclusive interview
20-21 Diet Supplement Program Learn the difference between Healthy eating vs supplement 22-25 Best Exercises for Weightless Learn some good exercises along with Tips and tricks to enhance your weightless Journey 26-29 Strength Tips with John Haack Learn some strength tips with powerlifter John Haack 30-31 Gain Muscles, Lose Pounds You can lose do both with our amazing Tips and exercise routine 32-36 Alleviate Anxiety by Exercising Study Suggests Exercise improve mental health by helping brain cope with stress
At Happy Health wellness is for all goal. Whether you are working regarding a specific fitness or just hope to feel better and have more energy, our team of writers, editors, personal trainers, and wellness enthusiasts aims to provide tips and tools and to meet you wherever you are in your health journey. Our library of more than 10,000 stories reaches more than 5 million monthly readers, providing expert advice, editor reviews, trend reports, and personal experience all with the goal of inspiring you to take on your next wellness challenge with confidence and enthusiasm If we apply this to health and fitness, we may see people who are too thin, or weak, or obese. These are the people for whom and through whom an entire industry of diet and exercise solutions thrives. Some of these people—okay, maybe we are the people—are perpetually starting over after falling off the workout or diet wagon. Nevertheless, it matters to us that we are not as fit as we could be. It is a problem that we seek to fix. But what of the people who do not mind that they are unfit? If you don’t mind that you have trouble getting in and out of a car, if you don’t mind that you can’t lift or stretch to reach certain items in your activities of daily living, wouldn’t that mean there is some underlying reason? And wouldn’t it be worth it to try to look into that? Of course it’s easier not to explore the reasons. It’s less risky because you may wind up having to confront old (or new) conflicts that you have safely shelved. You may wind up changed. In watching documentaries or reality TV shows about physical transfor mation, there is inevitably an emotional breakdown, or breakthrough, that—at least in these neatly and professionally edited versions of life—becomes the turning point. Why? Because the obese or unfit person ultimately uncovers something that matters. Usually it matters a lot. Often, the thing that matters is something the person felt unable to change for whatever reason. It would follow, then, that what we feel unable to change we must, therefore, stop caring about; it has to stop mattering to us. But minding is what we want to do—in fact, we want to do it so much that we sometimes try to mind someone else’s business…until they tell us to mind our own. What are you minding these days? Are you minding things that other people are doing to you more than you are minding what you do for yourself? Are you more negative about things that are happening rather than finding the positive things that make you and your family happy? Alternatively, what matters to you.
Minding the health and fitness of people who matter to us is not al ways well received. But just like any other intervention, the alternative is to watch bad things happen and then regret not saying something when there was still time. Good luck out there and let’s help each oth er mind what matters! We are fascinated with mind power, but what about body power over that mind? Isn’t a body our true confinement and the most demanding circumstance? We serve the immediate needs of the body our entire existence. There is no escape, freedom or choice. We are what we eat; we are what we think; and we can hardly think of anything else under the pressure of an unsatisfied, immediate need of a body. This beautiful beast—our body—instantly turns us from a caregiver to a burden when we, for instance, break only one of our 206 bones. Would you prefer another body if you only could choose? If anybody heard “No” to this question, drop me a line. The nature’s finest creations carry a readily available list of imper fections, starting with their ideal nose: “How come you don’t see those pores?” Apparently, the fun damental desire for a healthy and beautiful body is second to none. Almost the entire budget goes into adamantly obliging a beautiful beast: it needs a warm home, soft bed, quiet room, running water, light, electricity, transportation and tons of electronics to cut down on the movements the majesty needs to make to otherwise serve itself. We also are told to exercise bodies after they successfully man aged to escape all that natural exercise. And now we must generate income to support it all. Body forms our mind through many ways; social influences top the list of the least justifiable. Humans’ initial ac ceptance or rejection, triggered by appearances alone, may discourage from achieving or create a room of opportunity in one’s mind. Despite the consolation of inner beauty, our look has a concrete footprint per ception in minds of people around us and defines the trade for a sex ual partner, another fundamental craving of a body—its reproductive instinct. Living organisms with syngenesis are genetically attracted to an appearance of perfect health; our subconscious scans for reproduc tive benefits and doesn’t comply when its narrow conscious has other plans. Whenever we are attracted, our body spots a set of genes which it perceives as better than ours, and therefore worth hunting for, and our body fuels with emotions its zillion years old survival program to manufacture a better genetic set than the existing one by coupling with it. For future generations and not quite for our immediate happi ness. ody is a tyrant and a dictator.
The more we live the more we uncover how fragile this confinement holds us. Body may, at its own discretion, exercise authority to impris on us, punishing misbehavior or unjustifiably. Body may graciously bless with a glimpse of the heights of earthly pleasure, if only it condescends to function well. Everyone has been through a failure of some non-major function of a body, and it made us feel it all. The instinctive desire of never feeling it again and increase the value of the genetic match makes us anxiously grab a health magazine to be guided and educated. We run through piles of research across the globe and validate them with experts to guard your comfort of being on the edge of the latest in health, beauty and longevity. We go to the major events in medical science—in this issue to The BIO Convention in Chicago—to open you the world of the invisible, yet epic and by far the biggest planet’s war with grievous diseases like cancer, diabetes, asthma, Alzheimer’s. We are abundantly supplied to test the world’s best beauty products to tell you what to pick without sacrificing.
If we apply this to health and fitness, we may see people who are too thin, or weak, or (as we are all too aware) obese. These are the people for whom and through whom an entire industry of diet and exercise solutions thrives. Some of these people—okay, maybe we are the people—are perpetually starting over after falling off the workout or diet wagon. Nevertheless, it matters to us that we are not as fit as we could be. It is a problem that we seek to fix. But what of the people who do not mind that they are unfit? If you don’t mind that you have trouble getting in and out of a car, if you don’t mind that you can’t lift or stretch to reach certain items in your activities of daily living, wouldn’t that mean there is some underlying reason? And wouldn’t it be worth it to try to look into that? Of course it’s easier not to explore the reasons. It’s less risky because you may wind up having to confront old (or new) conflicts that you have safely shelved. You may wind up changed. In watching documentaries or reality TV shows about phys ical transformation, there is inevitably an emotional breakdown, or breakthrough, that—at least in these neatly and professionally edited versions of life—becomes the turning point.
It would follow, then, that what we feel unable to change we must, therefore, stop caring about; it has to stop mattering to us. But mind ing is what we want to do—in fact, we want to do it so much that we sometimes try to mind someone else’s business…until they tell us to mind our own. What are you minding these days? Are you minding things that other people are doing to you more than you are minding what you do for yourself? Are you more negative about things that are happening rather than finding the positive things that make you and your family happy? Alternatively, what matters to you? It seems like this would be the place to start. How often do you take time to assess what matters most to you? It’s sometimes associated with a New Year’s resolution ritual, this concept of reflecting on what matters. The start of the school year is as good a time as any to contemplate what matters to you and then see if you are minding those things. If you are fit and healthy and your family is fit and healthy, then (with apologies to Descartes and his arguments for Dualism), your mind/ body integration may be in a place of balance. If you have family or friends who are not healthy, maybe it’s not such a bad idea to mind their business in this way. It is a common situation—one of the most.
Minding the health and fitness of people who matter to us is not al ways well received. But just like any other intervention, the alternative is to watch bad things happen and then regret not saying something when there was still time. Good luck out there and let’s help each oth er mind what matters! In watching documentaries or reality TV shows about physical transformation, there is inevitably an emotional break down, or breakthrough, that—at least in these neatly and profession ally edited versions of life—becomes the turning point. Why? Because the obese or unfit person ultimately uncovers something that matters. Usually it matters a lot. Often, the thing that matters is something the person felt unable to change for whatever reason. It would follow, then, that what we feel unable to change we must, therefore, stop caring about; it has to stop mattering to us. But minding is what we want to do—in fact, we want to do it so much that we sometimes try to mind someone else’s business…until they tell us to mind our own.
Q2. Innovative Fitness is a great name, but our readers might not be fans of working out in the gym. What makes Innovative Fit ness so innovative?
The biggest differences are a) that we get everyone working towards some kind of event or destination OUTSIDE of the gym (in April we had a group fly down to Arizona to complete a hike of the Grand Can yon, and for the May long-weekend we took a group to Tofino to learn how to surf) and b) we are a personal training service provider, above all else. We are not a membership based gym where personal train ing is an after-thought add-on service. Everyone who comes to work with us works directly with one of our Professional Training Coaches. Moving to a new city (Vancouver, in 2014) and basically having to completely re-build my professional network from the ground-up.
Q3. A common problem with getting fit is the ability to keep with it after the initial excitement of a new program or activity wears off. How does Innovative Fitness ad dress this?
There are a couple of ways that we address this, and my apologies, but I know there will become a certain point when I will begin sounding like a broken record. That is only because the points are worth driving home! The key is to attach a goal that REALLY means something to you, and to surround yourself with like-minded people. It’s been statistically proven that those who have a social support network in place are 300% more likely to achieve their goals than those without social support. Our coaches are here to support our members every step of the way. On top of that, many of our members build long-last ing friendships with each other, which results in growing their social support network with like-minded individuals! Additionally, like so many other people in the world, I’ve had my own struggles with men tal health over the years. Working with Innovative Fitness.
Q4. I fully agree that social supports are key. I know it’s a common challenge not having peo ple to do healthy things with. Real easy to find people to go for drinks or coffee.. harder to find someone to join for a trail run or fresh juice. What are some ways we can start to build a net work of people to do healthy things with?
Come out to one of the Innovative Fitness Destinations! We’ve got something going on every month! Whether it’s a hike of the Chief, kayaking in Deep Cove, or skiing in Whistler, we’ve always got some thing to get involved with! For technical knowledge and the ability to effectively share that knowledge with other coaches – Kevin Darby. He is one of my personal mentors – I had the immense privilege of teaching alongside Kevin while I was still living in Toronto. For mindset coaching and helping move the industry towards the mission of sustainable and enjoyable lifestyle management (rather than the idolization of fitness models who only look great for 8 hours out of the year and are photo-shopped beyond belief – thus creating complete ly unrealistic expectations of what it means to be “fit”) – all of the amazing coaches at Girls Gone Strong. I find that most Personal Trainers will naturally gravitate towards books on exercise technique but the most commonly overlooked element of being and effective personal trainer is having a solid grasp on the theories of Change Psychology.
Q5. Nice!! Whether people workout in a gym or not, what are a couple of ways people can use the principles of Innovative Fitness to build better health?
Do a little deep reflection on what you would do if you didn’t feel that you were physically limited. What would you do if there were no way you could fail? Would you climb Mount Kilimanjaro? Would you go skiing with your family? Would you get down on the ground and roll around with your grandkids? Once you know WHY you’re working towards better health (beyond just “to be healthy”) it’s much easier to stay motivated. The next step after that is to find a group of people with similar goals to help hold each other accountable. This would really depend on what type of workout I’m doing that day (strength, conditioning, movement/recovery, etc.) but I guess the one song I could listen to no matter what type of workout I’m doing would be “Can’t Hold Us” by Macklemore & Ryan Lewis.
Q6. Love that focus on the aspirational. When I’m exercising a lot, I not only have more energy and am more productive, I also feel a lot more positive and just good overall. How does physical activity impact our mental health and why is it such a good boost to our mood?
The human body is meant to move. Some people move better when they move quickly for short durations, other are more inclined to move slowly for longer periods. What the body is not meant to do is sit around for long periods. When we exercise it helps improve oxygen and nutrient delivery to your heart, lungs, brain, nervous system, and muscles. If all of those areas are getting everything they need, then it’s much easier to feel great all (or at least most) of the time. Do a quick google images search for “brain on exercise” and you’ll see that even 20 minutes of walking will help activate dormant areas of your brain! You get out what you put in. If you’re not constantly working to educate yourself and be a better coach for the people you work with, you’re falling behind and doing yourself, and your members, a huge disservice. Growing up in a family full of professional musicians, there was never a big emphasis on physical activity. In fact, I was one of the slowest and least athletic kids on the playground through most of childhood. From there I decided to pursue a degree in Kinesiology and started working as a trainer during my 4th year of university in 2007.
Q7. Makes sense, but a lot of people feel in a rut physically and mentally and it can be difficult to break out of it. What are your tips for either the beginner who doesn’t know where to start with their fitness/ health or the person who’s just lost all mo mentum with it?
Think Big…. Like, Bucket List big. What’s one thing you DEFINITE LY want to be able to look back on your life and say “I’m glad I did it’? Use that to fuel you. Put pictures up in places that you’ll see them every day to help remind you of WHY you’re putting in all the effort. Completing the BMO half-marathon, 3 weeks before my wedding. I’ll need to make sure I organize my training plan in such a way that I can balance the runs, workouts, and wedding-related tasks all at the same time. It wasn’t until high school, when I put myself in as many sports as my schedule could manage, that I started to develop some half-de cent physical capabilities.
Between work commitments, family obligations and social events, it may seem daunting - and downright impossible - to add anything else to your plate. As a result, people tend to sacrifice the one thing they might enjoy doing the least - ex ercise. Perhaps it started with a busy week, and then one week turned into two and then before you knew it, you hadn’t visited the gym in a series of months. Whatever the culprit, there are ways to pull. When most people want to get back in shape, their initial step is to totally change their diet and start a grueling exercise routine. In most cases, this will come to an abrupt end after 2 or 3 weeks, when you get tired of eating salad, and you’re so sore you can hardly move. Maybe you’ve been in this situation in the past? There are 5 VERY important steps to take before you move onto diet and exercise and these are the steps that are most often overlooked.
Perhaps it started with a busy week, and then one week turned into two and then before you knew it, you hadn’t visited the gym in a series of months. Whatever the culprit, there are ways to pull yourself out of a workout rut and create a lasting routine. Mindset shows you how to get back in shape by getting you to answer the questions about why you are starting this journey and what will keep you going during tough times. Getting enough sleep is the step that helps your body recover, rebuild and re-stabilize important hormone levels. A healthy eating plan makes sure you get the nutrients you need to stay healthy, feel good, be energized and re-build muscles. A formal exercise schedule helps you to get and remain fit, build a strong and healthy body and improve your natural movement. Adding supplements to your meal plan will optimize your health and recovery. Let’s dive more into these 5 important steps, so you can see how they will impact your progress for getting back in shape. Mindset is the first step on your journey to get back in shape and will help you strengthen your motivation.
Jonathan leary, founder of Remedy Place, a social wellness club. And it’s not just about finding the motivation, but about having the right kind of motivation to get in shape. Forget external motivators like looking nice in an outfit and dig a little deeper, Leary says. For guys with a lot of responsibili ties — and stress — this is exactly how it ought to be. When you’re 19 years old, you may have the time to read, research, and come up with all sorts of crazy exercise and nutrition plans. (Although a good coach would still do better). But at 40, focusing on being a good partner, doing your best as a parent, giving your all at work, keeping up your home, and making sure your bills are paid … well, there goes your time and mental energy. That’s why it’s best, when it comes to fitness, to find someone who can do the thinking and planning for you. Who can make it easy and allow you to focus on one thing: doing. According to our most successful PN clients, it’s this very thing that made all the difference. By trusting our coach ing process, and simply doing as we said, they were able to get into the best shape of their lives without stressing and agonizing over every step. In the end, here’s the message I wanted to communicate to my friend: Look into how you can incorporate more activity into your normal day,” he says, suggesting to avoid taking elevators and escalators when possible, and trying to log as many steps as you can each day. It could also be as simple as getting up and walking to a coworker’s desk to chat instead of sending them an email, or taking a five-minute break to stretch your legs, he adds. Think in terms of incorporating activity into your family life too,” Bryant suggests, whether that’s doing squats with your relative. Rather than logging a certain number of miles and then calling it a day, it’s crucial to start thinking about your workouts holistically — that includes .
When getting back into a fitness routine, you may be tempted to overheaul your eating habits, too. Oftentimes, people tend to fixate on making too many changes at once, says Bryant. Instead, “focus on one thing at a time”. To get yourself in the right mindset and to give yourself your true ‘Why’ answer, we recommend preparing a 30 day mission statement, detailing exactly what you want to achieve and why. Firstly, think about what your current habits towards healthy eating and exercise are costing you. Think about the emotional cost, the physical cost and the time cost. hen, visualize and imagine what the benefits will be if you change your habits and achieve your goals. Add these to your 30 day mission. Having your mission state ment written or printed out and put in a prominent place, where you will see it daily. But just as often, the habit gets broken.
Focus on just trying to re-establish an activity habit. The reason why I tell people to focus on how they feel is that too often people are focused on the wrong mmetric.” Yes, exercise is important. But, for busy, high-stress guys wanting to drop weight or get back in shape, nutrition is where it’s at. That’s why I also recommended a few nutrition tips. Again, I told him to forget what we did “back in the day.” Loading up on whole milk, protein shakes, chicken breasts, and steamed broccoli was fine when we were younger. But nowadays his goals are different. Plus, he’s got a family to consider. Forcing his wife and children to choke down “bodybuilding food” — or to make special meals just for him — will do more harm than good. So we started with a few nutrition habits, just like we do in PN Coaching. To keep things simple, for the first two weeks of his new exercise program, he added 1g of fish oil per percent body fat (he took 25g a day) and a multivitamin. Yes, that was it. For the first two weeks. Exercise can be truly addicting. Once you start, it’s a hard habit to break. People dedicate years of their life to strict dieting, hard core training, and the entire fitness and bodybuilding lifestyle.
Finding the motivation to get back to the gym and get healthy must come from within
The end of your twenties delivers a double gut punch: not only is it more difficult to find the time to train around your work and new responsibilities, but when you do make it to the gym, it’s also tougher to see results. Your body is pumping out fewer muscle-building hormones, yet that’s no reason to ease up. “De-training occurs rapidly, and restarting a regimen from scratch is tough on your body,” says sports scientist David Leith. Instead, he advocates a more varied approach for complete fitness. For most men, battling the“dad bod” falls somewhere in the soft middle of our list of priorities. But losing form was never an option for fitness model Weston Boucher – his work wouldn’t permit it. His methodology wasn’t always as smart as it is today, however: as a teenager, he idol ised Hollywood actors Arnold Schwarzenegger and Sylvester Stallone and imitated their training styles, building up his muscle mass with isolation moves. “I assumed that whatever worked for them was good enough for me,” he recalls. But at 38? “It wasn’t until decades later that I learned to marry my lifting with proper nutrition and fat-burn ing cardio,” he says. This new strategy has resulted in a leaner, more functional physique. He still spends five days a week weight training, but he is now a devotee of HIIT and beach volleyball, too. “Volleyball improved my power and agility – and it revealed my almost comical lack of flexibility,” he says, laughing. Now, when fitness starts to feel like a grind, he mixes up his routine and includes some yoga. “It’s important to challenge yourself,” he says.
Weight training in your twenties often felt like a compet itive sport, but by now you should be past the point of trying to match the numbers on your neighbour’s bar. That doesn’t have to mean taking yourself out of the game, however. In your forties, you won’t bulk up as quickly as you used to, so focus instead on maintenance: staving off muscle loss and the accompanying drop in metabolism. Don’t be wary of working at high intensity – your body can still handle it. Just ensure that you give yourself a full day’s recovery time between workouts. You’re in it for the long haul. Contrary to appearances, Zayd Shaikh isn’t a lifelong athlete: worn out by work stress, he took up training at the age of 40. His friends told him that it was too late to make any visible progress, but Shaikh was determined to feel better, not simply to look it. Initially, he enlisted the help of a personal trainer. “I wanted to avoid injuries, so learning proper technique felt important,” he says. “And I was cau tious about finding someone who would adapt the programme to my age and schedule.” Shaikh now trains for 75 minutes a day, six times a week. His programme targets a different muscle group each day to al low time for recovery. He concentrates on his legs twice a week; as the largest muscles in the body, they provide the highest fat burn. He has also learned when to push himself, and what he needs to do to recuper ate. “I stretch my muscles both before and after workouts,” he says. “If I feel tired, I rest.” Even younger men shouldn’t skip their warm-ups, but doing so now could cause you serious harm.
By: Google source
This is the age at which most people hang up their Metcons –but you’re not most people. According to tests conducted on men with an average age of 54, a regular fitness programme can stave off “age-related” declines in energy and testoster one. But your greatest imperative? Protecting your brain. A study in the British Journal of Sports Science found that raising your heart rate also improves thinking and memory. So, stop chasing PBs: high-rep training is the smartest way to keep your brain and body sharp. Gee van Veijeren is in the best shape of his life – a particularly impressive achievement for a man who has been a regular gym-goer since the age of 21. But the years of experience have armed van Veijeren with the knowledge to train intelligently. “If I’m not feeling ‘strong’ on a particular day, I’ll just work at a reduced intensity,” he says. “But I’ll still train: that’s the important thing. I always feel more energised af terwards.” Van Veijeren has shifted his strategy from training for size to training for symmetry, using lighter weights with a higher rep count. “I still work to failure, but I’m not 25 any more, so I take care to avoid injury,” he explains. His career commitments have threatened to derail him, but he has doggedly refused to let them succeed. “To me, my health is as important – if not more so – than any work event. That’s why I schedule my sessions in my diary.” As a result, he is happier with his body now than he was in his twenties. “And, of course, I love the way people respond when they realise how old I really am,” he admits. Forget about smashing it five days a week. “Focus on performing exercises with good form and a full range of motion,” advises Leith. “And be careful not to rush.” Choose functional movements that will help you in your day-to-day life: weighted carries and lunges, for instance, rather than curls and leg extensions. If you’re having trouble with your joints, modify your exercises – lower the tempo, or swap in pool sessions – but don’t skip training altogether. Maintaining your momentum will help you in the long term. A study of older adults by Boston University School of Public Health found that strength.
Squats are among the best moves for maintaining muscle mass, burning fat and mobilising your hips, knees and ankles. “But not everyone is blessed with the mobility and core strength to perform a barbell back squat safely,” says Zolkiewicz. This variation, in which you hold a dumbbell or kettlebell to your chest, is easier on you back - but it carries all the same benefits. For most men, battling the“dad bod” falls somewhere in the soft middle of our list of priorities. But losing form was never an option for fitness model Weston Boucher – his work wouldn’t permit it. His methodology wasn’t always as smart as it is today, however: as a teenager, he idol ised Hollywood actors Arnold Schwarzenegger and Sylvester Stallone and imitated their training styles, building up his muscle mass with isolation moves. “I assumed that whatever worked for them was good enough for me,” he recalls. But at 38? “It wasn’t until decades later that I learned to marry my lifting with proper nutrition and fat-burn ing cardio,” he says. This new strategy has resulted in a leaner, more functional physique. He still spends five days a week weight training, but he is now a devotee of HIIT and beach volleyball, too. “Volleyball improved my power and agility – and it revealed my almost comical lack of flexibility,” he says, laughing. Now, when fitness starts to feel like a grind, he mixes up his routine and includes some yoga. “It’s important to challenge yourself,” he says. “Using a trap bar puts less stress on the lumbar spine, letting you lift heavy weights with less risk of lower-back injuries,” says Artur Zolkiewicz, PT and manager of the Workshop Gymnasium in London. “That makes it ideal for desk work ers. The deadlift also activates more muscles than any other exercise, so you’ll burn a lot of fat, while increasing testosterone and growth hormone production.” Weight training in your twenties often felt like a competitive sport, but by now you should be past the point of trying to match the numbers on your neighbour’s bar. That doesn’t have to mean taking yourself out of the game, however. In your forties, you won’t bulk up as quickly as you used to, so focus instead on mainte nance: staving off muscle loss and the accompanying drop.
It’s hard to eat healthy on a regular basis, right? You see that food pyramid and know you should be spending more time near the bottom, but consuming all those fruits and veggies can be cumbersome. I mean, seriously. How can you eat 8 servings of fruits and vegetables every day? Thankfully, juicing exists. uicing is massively beneficial for your body, almost like injecting pure nutrition straight into your muscles and veins. In fact, up to 95% of the vitamins and enzymes you need are found in fruits and vegetables. In a single 16 ounce glass of juice, you can get the same nutritional value as if you ate 2 pounds of carrots, 10-12 apples, or 8 pounds of spinach! Can you imagine eating 8 pounds of pure spinach? It would take you hours to consume so much leafy goodness, yet in a single glass of juice, you’re packing your body absolutely full of vitamins and enzymes. This is a good option for you. Just search for spinach juice recipes and choose the one you like the most. Because you are drinking your vegetables, your stomach doesn’t need to break them down, meaning everything enters your bloodstream in approximately.
Another benefit of juicing is that it is very easy to prepare. What’s one of the primary reasons you don’t eat more vegetables? Time. Or more precisely, the lack of it. All the cutting, cooking and washing takes a big chunk of time. If you’re rushed, you want to get out the door, which is why you grab that snack cake (which, of course, you regret an hour later). Unfortunately, health often takes a back door to convenience.
The problem is that convenience is rarely (or never) healthy. Juicing allows you to prepare and consume enormous amounts of healthy vegetables and fruits in just a few minutes. It’s a convenient way to take care of your body. Plus, there’s always the bragging factor. If you tell people you can consume 12 apples in 5 minutes, they’ll think you’re a speed eater. They don’t know that juicing is your secret. When it comes to nutrition, your stomach isn’t always the most efficient.
When it comes to nutrition, your stomach isn’t always the most efficient organ. Yes, it is incredibly powerful and was able to handle the 8 hot dogs you threw into it on New Year’s Day, but power isn’t everything, especially when it comes to extracting nutrients.
Many of the critical enzymes found in fruits and vegetables are locked into their fiber matrixes, which your stomach can’t digest. This means that you normally miss out on a significant portion of their nutritional value.
Many of the critical enzymes found in fruits and vegetables are locked into their fiber matrixes, which your stomach.
Almost all commercially sold juices are tremendously unhealthy. The nutrients have been stripped and sugar has been added by the truckload. Can you imagine what you would think if someone made you fresh orange juice and then dumped a bag of sugar in it? You’d think they were off their rocker! Yet this is essentially what happens with commercial juices. Creating your own juice ensures you’re drinking healthy, low-sugar, high-nutrition liquids. It’s loaded with vitamins and enzymes and can be sufficiently shown in this article.
When it comes to nutrition, your stomach isn’t always the most efficient organ. Yes, it is incredibly powerful and was able to handle the 8 hot dogs you threw into it on New Year’s Day, but power isn’t everything, especially when it comes to extracting nutrients. Many of the critical enzymes found in fruits and vegetables are locked into their fiber matrixes, which your stomach can’t digest. This means that you normally miss out on a significant portion of their nutritional value. Juicing breaks down the fiber matrix, allowing you to tap into the vast store of nutrients you would miss otherwise. This is why juicing is such a superpower that so many people neglect. They don’t
Almost all commercially sold juices are tremendously unhealthy. The nutrients have been stripped and sugar has been added by the truckload. Can you imagine what you would think if someone made you fresh orange juice and then dumped a bag of sugar in it? You’d think they were off their rocker! Yet this is essentially what happens with commercial juices. Creating your own juice ensures you’re drinking healthy, low-sugar, high-nutrition liquids. It’s loaded with vitamins and enzymes and can be sufficiently sweet if you juice correctly. None of this Tropicana nonsense. Drinking juices can also help you achieve healthy habits. How? In the society we live in, we are used to living
realize that fruits and vegetables are literally loaded with nutrients which they normally fail to access. Remember how in The Matrix, the red pill was the key to freedom? Think of juicing as your red pill. Plus, juicing allows you to mask certain flavors. If you hate kale and think it tastes like goat urine, you can still eat it by mixing it with more potent flavored fruits. This alchemy makes it possible for you to enjoy the nutritional benefits of a large variety without having to choke back your gag reflex. Earlier we mentioned that some people are looking for how to do a juice cleanse. This practice has become very fashionable to detoxify the body. Over the years, you fill your body.
in a hurry and eating the first thing we find in the fridge. But these are often not healthy choices. Instead, making a juice instead of eating something caloric is a better option. Making this a habit will improve your health. You can start with the best juices for beginners shown in this article. Time for a little honesty. You could stand to eat a little better. No judgement here – we all could. But it’s so hard, right? After all, how can you possibly consume the recommended amount of fruits and vegetables each day? You don’t even like them that much! Plus, it’s so much easier to just grab something out of the fridge. Of course, it’s these habits that have contributed .
Lie down on a flat bench with dumbbells over your chest and arms extended, with the insides of the dumbbells touching. As you lower the weights toward your chest, press them together as hard as possible. When they reach your chest, lift the weights back up, still pressing them together. Keep the rep speed slow.
Sometimes the best exercise is the one you’re not doing. But why are such great strength and conditioning moves not part of your regimen? Probably for one of two reasons: 1) You don’t know they exist or 2) They’re so challenging that you’d rather skip them and do something easier. But you’re not looking for the easy way out, right? The following exercises are ones we think every physique-conscious guy should add to their arsenal. We’ll not only go over how to do them, but also why you should be doing these moves. Whether you’re looking for a way to amp up your strength or chisel away at one of your problem areas we’ve got you covered. Some are moves you’ve heard of but never wanted to try. Some are harder than your normal workout go-tos and will test your strength and resolve. But there’s one thing they all have in common— they’re all absolutely.
We’ll not only go over how to do them, but also why you should be doing these moves. Whether you’re looking for a way to amp up your strength or chisel away at one of your problem areas we’ve got you covered. Some are moves you’ve heard of but never wanted to try, while others are so unique we bet they’ve never even crossed your mind. Some are harder than your normal workout go-tos and will test your strength and resolve. But there’s one thing they all have in common— they’re all absolutely worth it. It’s about time you changed things up and added these moves to your repertoire.
In a power rack, place the bar across your front deltoids with your forearms crossed in front of you and your hands gripping the bar. Unrack the bar, step back, and begin the set with your feet about shoulder-width apart and your elbows pointed straight ahead, not downward. Keeping a slight arch in your lower back, squat over your heels, keeping your elbows up, until your thighs are parallel with the floor. Press up through your heels until your knees are extended but not locked out.
Grasp a relatively light Olympic barbell in a power rack with a very wide, overhand grip (aka snatch grip), with your feet shoulder-width apart, your back flat, and your chest out. Push press the bar overhead so you’re in a standing position, arms fully extended, shoulder blades squeezed together. The bar should be slightly behind your head, not di rectly over or in front of it. Maintaining this bar position, slowly squat down as if sitting on a stool, keeping your chest out, until your thighs are parallel with the floor. Press through your heels to stand back up to the start position.
Set a bar in a power rack or Smith machine just above arm’s length from the floor. Grab the bar with a shoulder-width underhand grip, with your body hanging underneath it in a straight line from head to toe. Starting with your arms fully extended, curl yourself up as high as possible, bringing your forehead to the bar. Do as many reps as you can, then raise the bar one setting and repeat. Keep raising the bar until you reach failure.
A gut cleansing, also known as colon cleansing is another way of removing waste and toxins from your colon. It is beneficial to your health as it helps some issues such as constipation, irregular bowel movement and it can also reduce the risk of colon cancer. Practitioners claim that it can provide many health benefits such as weight loss, better digestion, clear thinking, and increased energy. But despite the result, colon cleansing may lead to colon damage, so it should be approached with caution.
WRITTEN BY DR . M. ANDREA AZCARATE-PERIL
Why is it important to cleanse the gut? The gut plays an important role in the digestive system as its primary function is to absorb water, minerals, vitamins, electrolytes from the digested food material. Gut also receives metabolic waste and toxins from the circulatory system and it is the main organ of elimination. You are less likely to fail or discontinue your gut cleanse diet or detox if you already have everything you need nearby. The only things you should focus on are yourself, the process, and healing.
Simply, the best way to help your gut health is to eat foods that support your body’s natural detoxifying process. The liver plays a key role during detox, so it is important to consume foods that your liver will love. There are many foods that help to promote great gut and liver health, here are a list of some foods to introduce into your diet: Broccoli, Swede, Turnips, Cauliflower, Tomato, Carrot, Bok Choy, Spinach, Cabbage, Avocado, and Kale. Not only do these foods help the digestive system, but some
You are less likely to fail or discontinue your gut cleanse diet or detox if you already have everything you need nearby. The only things you should focus on are yourself, the process, and healing. For this gut health cleanse, these will be your essentials. lean water and herbal teas.
Fermented foods such as kefir, sauerkraut, kimchi, and miso. GMO-free, free-range chicken (if you’re vegan or vegetarian, go for tofu and tempeh) Seasonal fruits and vegetables (have a lot of these, especially the greens. Healthy fats such as salmon, nuts, seeds, olive oil, and coconut oil, Sprouts. Dairy-free milk such as almond and coconut milk. Herbs and spices, especially ginger, garlic, and turmeric. Psyllium husk for more fiber. Apple cider vinegar, tamari. Super greens including BIOHM Super Greens.
also contain antioxidants and are a powerful anti-inflammatory. For instance, carrots are a great source of vitamin A which helps to prevent liver disease. Furthermore, tomatoes help protect the liver from damage, while spinach works by reducing fat in the liver. Maintaining a healthy gut offers many health benefits that go far beyond helping the body’s natural detox process. While following a 7-day gut cleanse meal plan, you will see benefits of improved sleep and mood, maintaining a healthy weight, and improved heart health. For instance, carrots are a great source of vitamin A which helps to prevent liver disease. Furthermore, tomatoes help protect the liver from damage, while spinach works by reducing fat in the liver.
An important element for gut health, fiber comes from many plant-based foods and is essential to gut function. Fiber acts as a prebiotic for probiotics. This means it is an important source of food for the good bacteria. Try to consue 25 g of fiber per day. High fiber foods include lentils, berries, flaxseed, squash, and kale. Research shows
the warm water helps to awaken the gut and flush out any built-up mucus. The lemon contains fiber which feeds the bacteria within the gut. Fermented foods are all the rage thanks to their increased probiotic counts. When consumed, these foods help to repopulate the gut’s bacteria in hopes of restoring balance. It has been shown that these synthetic sweeteners may do more harm than good to our guts. Try ditching these artificial sweeteners whenpossible and opt for ore natural options. Stevia, onk fruit, and small amounts of coconut sugar are easier for the microbes to digest. When a stressed gut arises, certain foods may increase symptoms. It can be beneficial to doa temporary elimination to help remove irritants that may be inhibiting gut healing. Once symptoms have resolved, slowly reintroduce the offending foods while tracking gut response. Common irritants are wheat gluten.
BY: LEANNE KELSALL
With several awards under his belt and ever-growing list of celebrity clients, multi-award winning P.T. Micheal Garry certainly knows a thing or two about keeping trim. His highly effective and bespoke training methods led him to become one of london’s ost in-demand personal trainers, working in pretigious hotels like The Berkeley, The Connaught and Claridge’s. In 2006, Micheal’s Body changed Programe won the title of Best Work Out from The Evening Standard, before appearing in the Independent, the Daily Mail and the Daily Telegraph. In 2010, his co-created White Room Gy, in Belgravia, won Tatler’s award for Best Gym for Privacy. Today, Micheal continues to be a hugely respected figure in the fitness indus try, as he helps his high-profile clients transform their home gym into fat-burning havens.
We know that an extra bit of motivation to achieve our goals goes a long way. Michael Garry provides an excellent and versatile fitness and weight loss programme, providing assistance across a range of services from weight loss and body sculpting, to intense training and assistance with ex treme objectives like climbing Mount Everest.
Micheal talked to Luxurious agazine about how he helps the rich and famous get red carpet ready, and the fitness principles he lives his life by. The combination of exercise with nutritional advice makes Michael Garry more than just a personal trainer. It is down to the client where they would prefer the sessions to take place, in their home, outside in the park or at the local gym. Michael Garry tailors his regimes to the clients wishes to make their fitness journey comfortable and accessible. Advice on how best to furnish a home gym is also be provided by the bespoke personal trainer. For those who want to see their results within a limited time, in the heart of Belgravia lies the solution. In 2015 Tatler voted Michael Garry the best personal trainer. He covers all major areas, addressing physical strength whilst also fittness programme for each and every client.
After that I went down the usual route of home gym, then a tiny local gym in the nearby town of Ilkley (the first and only gym I have ever been asked to leave because I was “training too hard”! That kind of reminds me of my workout once at the World Gym in Vancouver, where under the gaze of images of Arnold, Ferrigno and Columbu in their pomp, the owner came up to me and asked me to stop grunting, note I am NOT a screamer just an occasional grunter, during my deadlifts as it was intimidating the women. But that’s for another story), and then eventually I have found myself training in some of the best gyms in the world alongside some of the leading bodybuild ers of our times. I have been a regular at Dorian Yates’ Temple Gym in Birmingham, spent a couple of summers living and breathing the life of Venice Beach at Gold’s Gym in Santa Monica, and of course there has always been my time at the best bodybuilding gym in London by a blue mile –Muscleworks Gym in Bethnal Green, London, where I still train my male clients and athletes who all thrive on the unique energy and buzz of the place.
Where I have perhaps taken a different tack from many of my coaching contemporaries is that although the world of strength and conditioning has always been my passion, it hasn’t always been my career. I actually start ed out as the “bodybuilding barrister”, and then went from the sublime to the ridiculous when I switched into a career in finance in the City of London. But there was always the gym, sometimes there was even the body building stage, and I have always coached .
I think it was called, structured something like a print magazine. On the front cover was an image that would irrevocably change my young life forever. It was a picture (below) of Arnold Schwarzenegger as Conan, arms outstretched and looking to my impressionable mind exactly how a real man should look, that set the gym bug going, and it’s just as strong as ever over 20 years later! As we at Raw Grip have got to know Nick better, we realise that he is great example of the fact that you don’t become one of the best personal trainers without being a very hard working individual who is passionate about no BS training. Some of Nick’s views or opinions may be harsh and some readers may find that offensive, well…tough, sometimes.
Why do you think your Body Change Programme is so successfull?
I feel it is because you achieve such a high physical fitness level not experienced by many men and women. Your physique improves so much from the exercises, which are tailored especially for your individual re quirements. Today, everybody wants results quickly and the body changed programe, I feel, is the most efficient way to achieve this. I am trying to put on a little muscular size right now. I am not sure why, just for the hell of it I suppose and to try.
What essentials do we need at home, to get the same results as we would at the gym? Many of my clients are lucky enough to have a gym in their home. I normally help them with the design of their gym and advise them on the correct equipent, but you can achieve the same results with a stability ball, a set of dumbbells and an ecercise at. What is most important is the you use the correct weight. I work with a range of clients, from regular non fitness / athletic industry people through to those individuals whose liveli hoods depend upon their being in fantastic shape.
What makes it different to other body trans forations out there?
We are very different because we don’t just transform your body, we totally transform your body, we totally transform your life. We empower our clients, enabling them to create a healthy consciousness on a day-to-day basis. Our main objective is to, first, create consistency to exercise regulary, and not just for a few months but for any years. Many of my clients have trained with me for 10 years or more.
What does a typical home workout involve?
The homw workout would be specifically de signed towards whatever your goal might be, for example, I’m currently working with a lady who is training for a 5K race in 6 weeks, so our focus is predominately on strength and conditioning for this event. This will be achieved by doing split sessions, working upper and lower body on different days. We would also work on endurance and include high-intensity interval training to improve her speed, followed by improvements to her flexibility by stretching.
There are so many I could mention but here are just a few of the best: Squats and lunges with the correct weight, followed by push-ups, are a good way to speed up your metabolism so that your body is able to burn fat ore efficiently - but please remember 80% of a good fitness program depends on a healthy diet!
Keep all food natural and never eat after 8pm in the evening. I’ve trained Marc Jacobs, Rihanna, Regina King, Lauren London, Columbus Short, Keith Robinson, Rocsi Diaz, Brandy Norwood, Chris Brown and Carl Thomas. Hitting the gym is great.
There are many different ways we would personalise a program. firstly, by identifying and correcting any weak points or muscle imbalances so that we can start training fro a solid doundation. Secondly, it is important to find out what they enjoy doing or what they are actually good at, whether it be running, cycling or playing tennis. Fro this information we can then specifically create a program that our client will not only thrive from, but enjoy too.
My NutriBullet! I believe everyone should have one. Love green juice; it’s one of the best sources of good nutrients. One night, I became lucky… Sean “Diddy” Combs saw a video of me working out and training a few people that he knew, and he asked me to train him. It didn’t go anywhere at that time, but six months later, I got a call at 2:30 AM [and] was asked to be the trainer on MTV’s Making Da Band reality TV series and from that day on, my life changed. I’m now able to have a larger voice to empower tens of thousands.
Keeping them consistent with their training. We all want to look good and I can’t deny that this is not an important factor when you’re in the public eye, so we do tend to focus more on sculpturing to get those arms and legs looking amazing for the TV screens.
I like to look back at the old coaches such as Percy Cerutty and Arthur Lydiard, and their training methods, much of what was practised way back then is very much how we train today. I also admire the late Peter Coe, the father and coach to Sebastian Coe. He wasn’t afraid to question conventional ways of training, he knew scientists didn’t have all the answers so he created his own programs. The results were amazing 12 World Records and four Olympic medals for his son.
Put quality into every workout, even if you only have 30 inutes. And, never train when you’re sick-remind yourself that this is an opportunity for your body to rest. I have traveled the world and have trained various celebrities, and [am] currently the co-owner of a gym in Brooklyn, New York. I’m now able to have a larger voice to empower tens of thousands. Never in a million years did I think I would become a fitness trainer, but through my personal journey, I discovered the business of health and wellness.
Hitting the gym is great. But, most normal people fail to make a lifestyle change. You have to have consistent motivation, change your habits and know when to get help, to give you the extra push. Never in a million years did I think I would become a fitness trainer, but through my personal journey, I discovered the business of health and wellness.
By: Google sourceMy first celebrity client was Kelis, in preparation for her “Milk Shake” video and [Tasty] album. I’ve trained Marc Jacobs, Rihanna, Regina King, Lauren London, Columbus Short, Keith Robinson, Rocsi Diaz, Brandy Norwood, Chris Brown and Carl Thomas.
Following on from last week’s deep dive into beginner’s fitness, Michael Garry returns to explain how to step up our game. From why it pays to stretch, to how to eat around workouts.
Stream the episode below, or download the recording via iTunes or Spotify.
The liz Earle Wellbeing Show
No. Men and women can do the exact same workout routines and still benefit tremendously. But, go after what you find fun, yet challenging. It didn’t go anywhere at that time, but six months later, I got a call at 2:30 AM [and] was asked to be the trainer on MTV’s Making Da Band reality TV series and from that day on, my life changed.
Stepping it up with Micheal Garry January 17, 2022 . 13 min . Listen later
What exercises are best for fat burn at home?
How do you make sure each person’s training plan is truly personalised?
What’s the most common fitness goal of your celebrity clients?
In what areas do you find us - noral people-making mistakes when hitting the gym?
Who are some of your celebrity clients?
Is there a major difference between women and men, in regards to establishing a workout routine. And if so, what are some of the best methods for women to follow?
The key to good health generally lies in eating a balanced diet, getting enough exercise, and sleeping adequately. However, living a healthy lifestyle is no easy feat. For many individu als, time is a luxury they don’t have enough of to prepare a well-balanced meal, exercise, and get enough sleep while working a de manding job (or two) every single day. To fill perceived nutrient gaps in their diet and maintain overall health and wellness, people often take health supplements, says Jeffrey Linder, chief of general internal medicine in the department of medicine at Northwestern University Feinberg School of Medicine. Just last year, Americans spent almost $50 billion on dietary supplements. However, research shows they might not be as beneficial as advertised.
The U.S. Preventive Services Task Force (USPSTF) — an independent panel of national experts in disease prevention — recently released a recommendation saying there isn’t enough evidence to suggest that multivitamins and dietary supplements help prevent cardiovascu lar disease or cancer in otherwise healthy, non-pregnant adults. In particular, they recommended against the use of vitamin E supple ments, which have no benefit in reducing mortality or preventing the aforementioned conditions, and beta carotene supplements, which have been associated with an increased risk of lung cancer in people who smoke or have been exposed to asbestos. “The average person does not have appreciable benefits from dietary supplements,” says JoAnn E. Manson, chief of the Division of Preventive Medicine at the Brigham and Women’s Hospital. It’s important that the intake of sup plements doesn’t lead to complacency about following healthy lifestyle practices, she adds.
in an editorial published in JAMA, Northwestern Medicine scientists supported the updated USPSTF recommendation, saying that the pre vention of chronic diseases must focus on evidence-based approaches. For instance, public policies must ensure that all U.S. residents have access to healthy foods and environments for physical activity, which are proven to be beneficial. “In our editorial, we make the point that if we are missing a benefit, it’s likely to be very small,” says Linder, one of the authors of the JAMA editorial. “Since the recommendation was last published in 2014, the Task Force included 52 new studies. Despite these new publications, there remains insufficient evidence to recom mend for or against multivitamins and supplements.” It’s important to emphasize that the USPSTF recommendation only applies to healthy, non-pregnant adults, which means that pregnant people and those who have certain health conditions or deficiencies do benefit from supplements. Older adults, individuals with bone health issues and those with medical conditions that interfere with nutrient absorp tion or metabolism — such as pernicious anemia, fat malabsorption conditions, inflammatory bowel disease, and celiac disease — may benefit from taking certain vitamins, says Manson. “The key group that benefits is pregnant women, who should take prenatal vitamins and ensure they get adequate folic acid to prevent spina bifida and other neural tube defects in the baby,” she adds. Many individuals view supplements as benign, preventative products at worst. However, more is not necessarily better when it comes to dietary supplements because they may cause toxicity, liver and kidney damage and other risks, says Manson. For example, vitamin A excess is associated with decreased bone density, hip fractures and liver problems, while too much vitamin D can cause elevated calcium levels and kidney stones, says Linder. Instead of relying on vitamins and supplements, experts recommend having healthy lifestyle practices such as getting enough sleep and exercise, drinking in moderation, avoiding smoking and con trolling blood pressure and cholesterol levels. “While the evidence is insufficient for taking a multivitamin or supplement, there’s excellent evidence that eating a well-balanced diet with plenty of fruits and veg etables is associated with a whole host of health benefits,” says Linder.
Many individuals view supplements as benign, preventa tive products at worst. However, more is not necessarily better when it comes to dietary supplements because they may cause toxicity, liver and kidney damage and other risks, says Manson. For example, vitamin A excess is associated with decreased bone density, hip fractures and liver problems, while too much vitamin D can cause elevated calcium levels and kidney stones, says Linder. Instead of relying on vitamins and supplements, experts recommend having healthy lifestyle practices such as getting enough sleep and exercise, drinking in moderation, avoiding smoking and controlling blood pressure and cholesterol levels. “While the evidence is insufficient for taking a multivitamin or supplement, there’s excellent evidence that eating a well-balanced diet with plenty of fruits and veg etables is associated with a whole host of health benefits,” says Linder. Vitamins and minerals tend to be better absorbed from food than
Vitamins and minerals tend to be better absorbed from food than from supplements, and they just can’t be packaged into a pill, says Manson. The emphasis should be on meeting nutritional needs from a healthy diet high in plant-based foods and whole foods that don’t strip vitamins and minerals through excessive processing, she adds. Ultimately, healthy lifestyle practices may be more challenging than simply taking a pill each day, but they are more beneficial in the long run. “The average person does not have appreciable benefits from dietary supplements,” says JoAnn E. Manson, chief of the Division of Preventive Medicine at the Brigham and Women’s Hospital. It’s important that the intake of supplements doesn’t lead to complacency about following healthy lifestyle practices, she adds. “In our editorial, we make the point that if we are missing a benefit, it’s likely to be very small,” says Linder, one of the authors of the JAMA editorial. “Since the recommendation was last published in 2014, the Task Force included 52 new studies.
When it comes to supplements, there’s so much hype about their potential benefits that it can be hard to separate fact from fiction. While it’s true that vitamins and minerals are essential to health, it’s not true that taking them in pill, capsule, or powder form — especially in megadoses — is necessary or without risks. For one thing, dietary supplements can sometimes interact with each other, as well as with over-the-counter (OTC) and prescription medication. In addition, unlike drugs, the U.S. Food & Drug Administration (FDA) is not authorized to review dietary supplements for safety and effectiveness before they are mar keted. It’s up to manufacturers to ensure that their products do not contain contaminants or impurities, are properly labeled, and contain what they claim. In other words, the regulation of dietary supplements is much less strict than it is for prescription or OTC.
Yet, according to the FDA, more than half of Americans take herbal or dietary supplements daily, with a report by Grandview Research noting the dietary supplements market was valued at $151.9 billion worldwide in 2021. Used properly, some supplements may improve your health, but others can be ineffective or even harmful. For exam ple, a systematic review analyzing the potential effects of nutritional supplements on cardiovascular health, mainly heart attack and stroke, suggests that few supplements help prevent heart disease — only omega-3 fatty acids and folic acid were effective. The same went for dietary changes, except for a low-salt diet. Other research involving self-reported dietary habits from a group of Americans linked daily doses of more than 1,000 milligrams (mg) of calcium to a higher risk of death from cancer (though other studies, as the National Cancer Institute notes, suggest the opposite). Furthermore, the data showed that people who took in adequate amounts of magnesium, zinc, and vitamins A and K had a lower risk of death — but only if they got those nutrients from food rather than supplements.
Research shows that dietary supplements aren't as good for us as the packaging suggests.
Estimates state that around half of all American adults attempt to lose weight every year (1Trusted Source). Aside from dieting, exercising is one of the most common strategies employed by those trying to shed extra pounds. It burns calories, and this plays a key role in weight loss. In addition to helping you lose weight, exercise has many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases (2Trusted Source, 3, 4Trusted Source). Here are the 8 best exercises for weight loss. When you’re working hard to get fit and lose weight, you want a regular routine that provides strong results.
Good news: You don’t even need to become a gym rat; studies show that shorter periods of exercise are more effective for fat loss. But what kind of exercise burns the most calories? These exercises for weight loss will guide you in the right direction. Cardio exercises, of course, will crush cals. Running on a treadmill will burn 25-39% more calories than doing kettlebell exercises at the same level of exertion, according to a 2012 study in the Journal of Strength and Conditioning Research. But your best bet for weight loss is a routine that combines cardio and strength. If you’re walking or running like mad without the results you’re looking for, building muscle may be key to moving the scale. Why? Because muscles are metabolically active, so they burn calories even when you’re not exercising. To fit cardio workouts and strength training into your workout, consider interval training, which experts say is one of the best ways to burn fat.
Walking is one of the best exercises for weight loss — and for good reason. It’s a convenient and easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints. According to Harvard Health, a 155-pound (70-kg) person burns around 175 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) (
Working out in intervals is one way to reap the benefits of cardio and strength, while maximizing your calorie burn in a short amount of time. Interval workouts involve alternating between short bursts of intense effort and periods of lower intensity or rest. The intensity resets your metabolism to a higher rate during your workout, so it takes hours for your body to cool down again. This is what’s known as EPOC (excess post-exercise oxygen consumption). That means you burn calories long after you’ve finished your workout compared to doing a workout
Jogging and running are great exercises to help you lose weight. Although they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h). Harvard Health estimates that a 155-pound (70-kg) person burns approximately 288 calories per.
Cycling is a popular exercise that improves your fitness and can help you lose weight.
Although cycling is traditionally an outdoor activity, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors. Harvard Health estimates that a 155-pound (70 kg) person burns around 252 calories per 30 minutes of cycling on a stationary bike at a moderate pace or 288 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h) (5). Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity,
Interval training, more commonly known as high intensity interval training (HIIT), is a broad term for short bursts of intense exercise that alternate with recovery periods. Typically, a HIIT workout lasts 10–30 minutes and can burn many calories. One study of 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill (16Trusted Source). That means HIIT can help you burn more calories while spending less time exercising. Furthermore, numerous studies have shown that HIIT is especially effective at burning belly fat, which has links
Weight training is a popular choice for people looking to lose weight. A 155-pound (70-kg) person burns roughly 108 calories per 30 minutes of weight training (5). Also, weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate (RMR), or how many calories your body burns at rest (12Trusted Source). One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. In this study, that increase was equivalent to burning an additional 125 calories per day (13Trusted Source).
Swimming is a fun way to lose weight and get in shape. Harvard Health estimates that a 155-pound (70-kg) person burns approximately 216 calories per half-hour of swimming (5). How you swim appears to affect how many calories you burn. One study on competitive swimmers found that the most calories were burned during the breaststroke, followed by the butterfly, backstroke, and freestyle (19Trusted Source). One 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total.
MOVE 10 WAYS THE HUMMBLE PRESS-UP
Yoga is a popular way to exercise and relieve stress. While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss.
Harvard Health estimates that a 155-pound (70-kg) person burns around 144 calories per 30 minutes of practicing yoga (5). A 12-week study of 60 women with obesity found that those who participated in two 90-minute yoga sessions per week experienced greater reductions in waist circumference than those in the control group — by 1.5 inches (3.8 cm), on average (21Trusted Source). Additionally.
If the last time you held a jump rope was in grade school, it’s time to get back into the swing of things. This calorie-busting workout can burn up to 318 calories (for a 140-pound woman) every 30 minutes—and your heart isn’t the only muscle that’s working hard. Jumping rope is a full-body workout. It fires up your quads and glutes to help you explode from the ground, and engages your core to keep you upright and stable as you land back down. Jumping rope also involves a little arm and shoulder action, as they remain tight while the rope movement comes from the wrists. “Jumping rope is a great way to burn calories while improving
Pilates is a great beginner-friendly exercise that may help you lose weight. According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s Pilates class or 168 calories at an advanced class of the same duration (23). Although Pilates may not burn as many calories as aerobic exercises like running, many people find it enjoyable, which makes it easier to stick to over time. An 8-week study in 37 middle-aged women.
Strength training can help you build lean muscle mass and rev up your metabolism, which starts to slow down once you hit your 30s. “The more muscle you have, the less fat you have since your metabolism runs higher,” Ryan says. “A higher metabolism leads to more calories burned and more fat lost.”
Resistance training also helps prevent osteoporosis. According to Wolff’s law, bone grows in response to the forces that are placed upon it. So if you lift heavier, your bones grow stronger as a response.
Kickboxing is a great way to burn calories, sculpt muscles, and get in some serious stress relief! By driving power from your legs, your arms are able to throw major jabs, crosses, hooks and uppercuts, making it a full-body exercise. It will also test your coordination and endurance—all essential things that make you a better athlete in and out of the ring. “Kickboxing works your core, legs, and specifically your obliques to newfound glory by pumping up your heart and lungs,” Ryan says. “But it also helps you work on balance, coordination, and proprioception. It truly is a mind meets muscle exercise if there ever was one.”
HIIT workouts are, by far, one of the most effective ways to burn calories and hike up your metabolism. The best part is, these workouts don’t have to last very long. Some HIIT workouts can last for only 10 minutes, but it’s only effective if you push your body to its limits with all-out energy. Research has shown that HIIT can help burn belly fat. Throughout, form is key. “Even though you are moving through movements at high intensities, you still need to make form paramount to avoid injury,” Ryan says. “Think less about the load/tension or weight intensity and focus more on completing the reps and sets in a sound manner.
Spinning, whether it’s on an actual bike or a stationary one, is one of the best ways to burn calories and build endurance. “Spinning is a great weight-loss activity that is relatively low impact and targets the biggest, strongest muscles in the body,” Ryan says of the glutes and hamstrings. “When you engage your biggest muscles, you set off hormones to produce more muscles, similar to strength training, which helps to burn fat across your whole body,” he adds. If you don’t like running, spinning is a low-impact alternative that’ll crank up your heart rate.
LANOS Workout Bike Workout Bike Now 33% Off $180 AT AMAZON But there’s.
If you haven’t used your gym’s rowing machine, you’re missing out on one of the best pieces of cardio and strength equipment. Working your quads, glutes, hamstrings, core, arms, and back, you get a total-body workout that’ll have you pouring sweat. Contrary to what most people think, the power of rowing mostly comes from your legs—not your arms. Engaging your quads and glutes, you drive your legs back to pull the handle toward your chest. “Rowing is a great weight-loss tool because it incorporates the best out of the cardio and strength worlds, with a focus on pulling and opening up the hips and shoulders. At the same time.
In September 2021, he set a new world record in the raw (without knee wraps) 90kg bodyweight class. Haack managed a combined one-rep max total in the squat, bench press and deadlift of a massive 1,005.5kg (340 kg squat, 263kg bench press, 402.5kg dead lift). Not only did this effort smash his own previous world record (set in 2019) by almost 70kg, it also beat the raw records of the guys in the 100kg and 110kg class for good measure.
Despite punching so far above his weight, and knowing how to put it all on the line when competing at the highest level, Haack is unassuming and relaxed in person, and still holds down a full-time day job as a chemist. Men’s Fitness caught up with the Brawn athlete to ask how he does it, and how we can all learn from his lifting prowess, to achieve our own gym goals, faster. John Haack always knew he was strong (he started lifting at the tender age of ten), but his heroes weren’t the Arnies and Ronnie Colemans of the world. “I grew up watching World’s Strongest Man on ESPN,” he says, “seeing Mariusz Pudzianowki and Bill Kazmaier, so I’ve always had a fascination with strength over aesthetics.” Despite having a gift for lifting heavy, he was hesitant to take it to the next level and actually attend a powerlifting meet – he had to be persuad ed: “I didn’t think I would be able to compete against these guys, but ended up being very good at it. That was a lesson for me and some thing I’d say to anyone: just go for it, you might end up being better than you think you are.” If he started out with low self-belief, then experience has taught Haack to set the bar as high as it will go. “My goal was the 1,000 kilos,” he says. “I know that records by themselves are going to be broken, but milestones are the kind of things that are going to be remembered. And I always wanted to be the first 90kg lifter to hit the 1,000kg barrier.” The dream, however, almost turned to disaster when Haack was pushing hard on the lift he wouldn’t call his strongest: “On my third squat I ended up slightly tearing both my quads, so that kind of affected my bench and deadlift for the rest of the meet.” (You don’t say!) Unsurprisingly, damaging such a key muscle made Haack think his world-record bid was over, but he kept plugging away. “After messing up my legs I was pretty down,” he says. “I didn’t think the 1,000 kilograms was going to be there, but I ended up pulling through and just kept chipping away at what I needed for the rest of the meet.” After smashing his own record, it occurred to Haack that he might been able to take it even further, given he wasn’t able to perform at 100% on his strongest lifts: “I do think I have a little bit more in the tank on those…” As well as staying strong when things are not going your way, Haack is well acquainted with the level of mental focus you need to push past your limits. But he also knows it’s a finite resource: “You have to pick and choose where you’re going to put your mental focus. Some people get super hyped up before a warm-up set, but I feel like they’re the people who burn out pretty quickly. I’m known as a calm lifter. But it’s just that I stay calm for 99% of my lifts and then have a hyped-up focus for the top 1%, usually on meet day.” Haack doesn’t seem like the kind of guy to get unnecessarily.
Whatever your goals in the weights room, it’s important to spend some of your time working out for strength. So we asked Haack, what’s the main skill you need to be a powerlifter? “Patience is one of the biggest things,” he says. “A lot of people get their newbie gains, and think that’s going to be a sustained thing. You’ve got to learn to accept that progress does slow down, and you have to keep being consistent with what you’re doing.” While you can skip a couple.
“I’m always very competitive,” says Haack, “so I do compare myself to others, but at the end of the day, I’m comparing myself to where I was last training cycle. Am I better now? If not, what do I have to adjust to make sure I’m becoming better?” We are all individuals, and Haack recommends experimenting with a powerlifting or bodybuilding pro gramme. “Take notes on it,” he says.
In order to get into record-setting form, Haack is in the gym five days out of seven. “I treat Saturday as my first day of the week,” he says, “because that’s usually my heaviest day. It’s a squat and bench day, and I typically work up to a moderately heavy single rep.” He takes Sunday off, then Monday is his heavy deadlift day, where once again he works up to a heavy single rep, after which he does accessory exercises that target a weak point: “So for the bench, if my triceps are lagging, I’ll take a close-grip bench press, and maybe some dumbbell work to push off.” Tuesday is a rep bench day for Haack, working in the 4-8 rep range, followed by accessory exercises with a barbell movement similar to the bench.
If you’ve been inspired to lift for strength, or even try powerlift ing, Haack says it’s important to look at the fine details. “Watch guys at the top level,” he says, “but who you feel are similar in natural body shape to you, to see what kind of cues they’re doing – a little bit of a wider stance, for instance. I’m a big fan of listening to your body and going with what feels the strongest.” When lifting at your maximum, there’s a fine line between giving it your all and risking injury. “You have to know when to pull back and when to press on the gas,” says Haack. “As a beginner, it’s hard to do that, so I would recommend getting a coach, or at least a solid programme.” Haack says it will also pay dividends to train to the standard applied by judges in the powerlifting meets. If you never pause at the bottom of a bench press, for example, start now. “It’s going to generally make the lift harder,” he says, “so it’s better to practice how you play.” Of course, you also have to allow your body time to recover. “Knowing your body is important,” says Haack. “I haven’t had any catastrophic injuries, and when you’ve been doing this long enough you know the signs of when something’s going to go. That’s when you have to pull back and just do regular de-loads to let your muscles, tendons and joints recover.” (He de-loads about every six weeks, but recommends de-loading every four weeks to Grip as close to your shoulder.
Grip as close to your shoulders as your mobility will allow for. Squeeze everything in tight, pull your shoulder blades together to create a strong self for the bar to rest on. Try to push your elbows forward to lock everything in, making your upper back ridged to better translate force into the bar. To gener ate maximum force, you must utilise your entire body with a leg drive. A lot of beginners misunderstand how to use their legs, and drive their feet straight down into the ground, causing their hips to rise off the bench. The correct way is to try and use the friction of your shoes to leg press the ground away from you, pushing your body in the direc tion of your spotter. Try this just sitting in a chair – push your feet away from you and you’ll push yourself into the back of your chair. This technique will help create tightness and force coming off your chest. The deadlift is intuitively done incorrectly by a lot of people. It seems lifters follow the cue of treating the hips as a pivot point and trying to bring your shoulders.
Unsurprisingly, damaging such a key muscle made Haack think his world-record bid was over, but he kept plugging away. “After mess ing up my legs I was pretty down,” he says. “I didn’t think the 1,000 kilograms was going to be there, but I ended up pulling through and just kept chipping away at what I needed for the rest of the meet.” The dream, however, almost turned to disaster when Haack was pushing hard on the lift he wouldn’t call his strongest: “On my third squat I ended up slightly tearing both my quads, so that kind of affected my bench and deadlift for the rest of the meet.” (You don’t say!) Unsur prisingly, damaging such a key muscle made Haack think his world-re cord bid was over, but he kept plugging away. “After messing up my legs I was pretty down,” he says. “I didn’t think the 1,000 kilograms was going to be there, but I ended up pulling through and just kept chipping away at what I needed for the rest of the meet.”
If you’re like most guys, you wouldn’t mind packing on an extra 5 to 10 pounds of muscle to your body. Maybe you are contem plating starting a muscle building program, or even actively using one. Before you start pounding more protein shakes and pushing yourself with heavy weights, this article will help you seriously reeval uate your fitness goals. If you are attempting to build muscle and you do not have a lean body (See: Ideal Body Fat Percentage Chart if you are unsure), I strongly recommend you focus on losing fat without losing muscle before attempting to add some bulk to your body. Keep in mind on average most guys substantially underestimate their body fat percentage by AT LEAST 5%. Here are 3 compelling reasons why you should lose fat first before building muscle. If you are expecting to lose fat and build muscle at the same time, check out this article “Should I lose fat and build muscle at the same time?” Gaining muscle without gaining fat is very difficult, even if you count every calorie you eat meticulously. If you don’t count calories, then it’s highly. Now let’s say you are 5’10” and 185lb with 15% body fat. You end up putting on 12 pounds of weight, with 6 pounds being muscle and 6 pounds being fat. Your new body fat is 18%, which is close to the 20% level you definitely don’t want. If you do get up to 20% body fat, you will need to lose around 20 pounds of pure fat without losing muscle.
In order to gain muscle, our bodies need to be in an anabolic state, which is fed by an ample amount of protein, carbs, and calories. If you are attempting to build muscle, it is expected that you will add some fat. This is keenly understood by fitness models and bodybuilders who “bulk up” with both muscle and some fat during the off-season when attempting to build muscle. Now let’s say you are 5’10” and 185lb with 15% body fat. You end up putting on 12 pounds of weight, with 6 pounds being muscle and 6 pounds being fat. Your new body fat is 18%, which is close to the 20% level you definitely don’t want. If you do get up to 20% body fat, you will need to lose around 20 pounds of pure fat without losing muscle to get down to a lean 10% body fat, which is when you’ll have the killer beach body. I must disclose I have a bias against muscle building – I think most guys have more than enough natural muscle once they reach maturity and after putting in a few good years of quality lifting and eating. Fol lowing this line of thinking, most guys can have a seriously awesome physique if they just lose enough fat Following this line of thinking, most guys can have a seriously awesome physique if they just lose enough fat without losing muscle to get lean. Easier said than done of course, but it’s a lot easier than building muscle and a much faster way to get a beach body. If you are above 15% body fat, I highly
For example, your shoulder muscle is a round , teardrop shaped muscle that is involved in all pulling and pushing movements.
If you are not lean, then you have body fat that is hiding your hard earned muscle mass. Even more importantly, the fat is hiding the shape of your muscles. For example, your shoulder muscle is a round, teardrop shaped muscle that is involved in all pulling and pushing movements. If you have body fat over your shoulders, they will appear flat with little roundness. The more round your shoulders and the leaner they are, the more striking the shape will be. When you can see the actual muscle and it’s shape, it creates an illusion that they are bigger than they actu ally are. A chiseled physique generally will look bigger, fuller, and more impressive. The more round your shoulders and the leaner they are, the more striking the shape will be. When you can see the actual muscle and it’s shape, it creates an illusion that they are bigger than they actually are. A chiseled physique generally will look bigger, fuller, and more impressive than a soft physique of a similar size.
The more round your shoulders and the leaner they are, the more striking the shape will be. When you can see the actual muscle and it’s shape, it creates an illusion that they are bigger than they actually are. A chiseled physique generally will look bigger, fuller, and more impressive than a soft physique of a similar size. In the pho to of me to your right taken a few years ago, I have 155 pounds of lean body mass and I weighed around 167 pounds. When I went to the gym, people thought I was 190 to 200 pounds. Interestingly, I have the same amount of muscle as a guy who is 200 pounds with 22% body fat. Why is this important if you are trying to build muscle? Well you may find when you lean out that you already have the muscle mass you want, you just couldn’t see it before. I must disclose I have a bias against muscle building – I think most guys have more than enough natural muscle once they reach maturity and after putting in a few good years of quality lifting and eating. Following this line.
In the photo of me to your right taken a few years ago, I have 155 pounds of lean body mass and I weighed around 167 pounds. When I went to the gym, people thought I was 190 to 200 pounds. Interesting ly, I have the same amount of muscle as a guy who is 200 pounds with 22% body fat. Why is this important if you are trying to build muscle? Well you may find when you lean out that you already have the muscle mass you want, you just couldn’t see it before. I must disclose I have a bias against muscle building – I think most guys have more than enough natural muscle once they reach maturity and after putting in a few good years of quality lifting and eating. Following this line of thinking, most guys can have a seriously awesome physique if they just lose enough fat without losing muscle to get lean. Easier said than done of course, but it’s a lot easier than building muscle and a much faster way to get a beach body. Now let’s say you are 5’10” and 185lb with 15% body fat. You end up putting on 12 pounds of weight, with 6 pounds being muscle and 6 pounds being fat. Your new body fat is 18%, which is close to the 20% level you definitely don’t want. If you do get up to 20% body fat, you will need to lose around 20 pounds of pure fat without losing muscle to get down to a lean 10% body fat, which is when you’ll have the killer beach body.
It’s no secret that there’s a direct relationship between your mental wellbeing and your levels of physical activity. A new study from the University of Gothenburg has sought to pinpoint the precise correlation between the two, by analysing the efficacy of exercise when it comes to treating anxiety. Focusing the research on 286 patients with anxiety syndrome in Sweden, the study, published in the Journal of Affective Disorders, examined participants who had lived with the mental health condition for at least ten years. The study participants were assigned to group exercise sessions — either at moderate or strenuous intensity — for a 12-week period, training for 60 minutes with a mix of cardio (aerobic) and strength training in a 12-station circuit format. For those dealing with anxiety on a chronic level, it was found that the group exercise ‘significantly’ alleviated the symptoms of anxiety. To that end, the majority of study participants who went from moderate to high levels of anxiety to a low level.
There was a significant intensity trend for im provement - that is, the more intensely they exercised, the more their anxiety symptoms improved,” said University of Gothenburg doctoral student Malin Henriksson, the study’s first author.The study, thought to be one of the largest to date, proves how a positive relationship can be fos tered between exercise and mental strength. Chances are good that you, or someone you know, is dealing with anxiety. One in five Americans over 18, and one in three teenagers 13 to 18, reported having a chronic anxiety disorder during the past year. And when I talk to college students, they’re not at all surprised that a whopping 63% of students felt tremendous anxiety during their freshman year, according to a report by the National College Health Association.
The toll of anxiety can be high: it increases a person’s risk for other psychiatric disorders like depression, and can contribute to diabetes and cardiovascular problems. One sobering study shows that people with anxiety tend to be more sedentary and do less intense forms of physical activity, if any. That’s ironic, because lacing up your sneakers and getting out and moving may be the single best nonmedical solution we have for preventing and treating anxiety. As a psychiatrist who studies the effects of exercise on the brain, I’ve not only seen the science, I’ve witnessed firsthand how physical activity affects my patients. Research shows aerobic exercise is especially helpful. A simple bike ride, dance class, or even a brisk walk can be a powerful tool for those suffering from chronic anxiety. Activities like these also help people who are feeling overly nervous and anxious about an upcoming test, a big presentation, or an important meeting. And when I talk to college students, they’re not at all surprised that a whopping 63% of students felt tremendous anxiety during their freshman year,
Engaging in exercise diverts you from the very thing you are anxious about. Moving your body decreases muscle tension, lowering the body’s contribution to feeling anxious. Getting your heart rate up changes brain chemistry, increasing the availability of important anti-anxiety neurochemicals, including sero tonin, gamma aminobutyric acid (GABA), brain-derived neurotrophic factor (BDNF), and endocannabinoids. Exercise activates frontal regions of the brain responsible for executive function, which helps control the amygdala, our reacting system to real or imagined threats to our survival. Exercising regularly builds up resources that bolster resilience against stormy emotions. So exactly how much exercise does one need to protect against episodes of anxiety and anxiety disor ders? While pinpointing this is not easy, a recent meta-analysis in the journal Anxiety-Depression found that people with anxiety disorders who reported high-level physical activity were better protected against developing anxiety symptoms than those who reported low physical activity. Bottom line: when it comes to treating anxiety, more exercise is better. As a psychiatrist who studies the effects of exercise on the brain, I’ve not only seen the science, I’ve witnessed firsthand how physical activity affects my patients. Research shows aerobic exercise is especially helpful. A simple bike ride, dance class, or even a brisk walk can be a powerful tool for those suffering from chronic anxiety.
Researchers found that a combination of cardio and strength training done for at least 45 to 60 minutes, three times or more per week, for at least three months offered the max imum benefit when it came to reducing anxiety symptoms. Most individuals in the treatment groups went from a baseline level of moderate to high anxiety to a low anxiety level after three months of working out, according to the authors. In the group that exercised at relatively low intensity, the chance of improvement in terms of anxiety symptoms rose by a factor of 3.62. In those who exercised at higher in tensity, the chance of improvement was 4.88. “There was a significant intensity trend for improvement — that is, the more intensely they exercised, the more their anxiety symptoms improved,” said the study’s lead author, Malin Henriksson, a doctoral student at Sahlgrenska Academy at the University of Gothenburg and specialist in general medicine, in a university press release.
You are just starting out with an exercise program, it’s important to consult with your doctor to determine the best form of exercise and intensity level for your physical condition. Your medical history, current medications, and diagnosed conditions can all play a role in your ability to exercise. If you suspect you have a mental illness or you’re being treated by a mental health professional, ask about how you can incorporate physical activity into your treatment. A qualified mental health profes sional can make suggestions about the best strategies for treating your specific condition. Exercise decreases sensitivity to the body’s reaction to anxiety.2 Additionally, a regular exercise program can help ease symptoms of other common co-occurring conditions, such as irritable bowel syndrome (IBS). Exercise helps promote the growth of new neurons in key areas of the brain, including the hippocampus. Some research suggests that this may play a role in relieving symptoms of some psychiatric conditions including depression and anxiety.4 Ani mal studies have found that increased neurogenesis may play a role in calming the brain during times of stress.5 Exercise may improve motor skills and executive function for children with ADHD. This seems to apply to both moderate and vigorous exercise, and exercising for a longer period of time may lead to better results.6 Cardio seems to be particularly beneficial for children and adults with ADHD.7
Once you have obtained your doctor’s approval and recommendations, you will want to decide on an exercise program that’s right for you. Do you want to take a class? Could it be helpful to hire a trainer at the gym? Do you prefer to go for a walk on your own time while listening to your favor ite music? The key to sticking with a program is to find something that you enjoy doing. When starting a new exercise plan, you may initially feel very motivated. This motivation to exercise can be extremely beneficial in helping you get started on your new exercise plan. A 2017 study published in Maturitas found that between two and six hours of exercise each week is best for optimal mental health.10. Here are a few tips to start and maintain your exercise plan: Don’t overdo it. Be care ful not to push yourself to extremes in the beginning, as this can lead to physical injury. Remember that exercise can be fun and can help improve your mood and anxiety, but it should not be causing physical issues. Take it slow in the beginning and gradually increase
The more intensely participants exercised, the more their anxiety symptoms improved
According to some studies, regular exercise works as well as medication for some people to reduce symptoms of anx iety and depression, and the effects can be long lasting. One vigorous exercise session can help alleviate symptoms for hours, and a regular schedule may significantly reduce them over time. Although exercise has a positive effect for most people, some recent studies show that for some, exercise may not have a positive effect on anxiety or depression or may not make a strong impact on long-term mental health. Like all forms of therapy, the effect can vary: Some people may respond.
The most recent federal guidelines for adults recommend at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two. If you have an exercise program already, keep up the good work. If not, here are tips to get you started. 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes. Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
Engaging in exercise diverts you from the very thing you are anxious about. Moving your body decreases muscle tension, lowering the body’s contribution to feeling anxious. Getting your heart rate up changes brain chemistry, increasing the availability of important anti-anxiety neurochemicals, including sero tonin, gamma aminobutyric acid (GABA), brain-derived neurotrophic factor (BDNF), and endocannabinoids. Exercise activates frontal regions of the brain responsible for executive function, which helps control the amygdala, our reacting system to real or imagined. Stress and anxiety are a normal part of life, but anxiety disorders, which affect 40 million adults, are the most common psychiatric illnesses in the U.S. The benefits of exercise may well extend beyond stress relief to improving anxiety and related disorders. sychologists studying how exercise relieves anxiety and depression suggest that a 10-minute walk may be just as good as a 45-minute workout.
Dress in layers. Exercise in layers that you can remove as you start to sweat and put back on as needed. Protect your hands, feet, and ears. Make sure your extrem ities aren warm and wear gloves, socks, and headbands to prevent frostbite. Pay attention to weather conditions and wind chill. Rain and wind can make you even more vulnerable to the effects of the cold. If the temperature is below zero degrees and the wind chill is extreme, consider taking a break or finding an indoor activity. Choose appropriate gear. It gets dark earlier in the winter, so be sure to wear reflective clothing. Wear shoes with enough traction to pre vent falls in snow or ice. Remember sunscreen. It’s just as easy to get burned in the winter as in summer, so don’t forget the SPF. Head into the wind. Plan your route so the wind is at your back to ward the end of your workout to prevent getting a chill after working up a sweat. Drink plenty of fluids. It can be harder to notice the symp toms of dehydration in cold weather, so drink fluids before, during, and after a workout, even if you’re not thirsty. Know the signs of frostbite and hypothermia. Know the signs and get help immediately to prevent frostbite and hypothermia. Stress and anxiety are a normal part of life, but anxiety disorders, which affect 40 million adults, are the most common psychiatric illnesses in the U.S. The benefits of exercise may well extend beyond stress relief to improving anxiety and related disorders. Psychologists studying how exercise relieves anxiety and depression suggest that a 10-minute walk may be just as good as a 45-minute workout. Some studies show that exercise can work quickly to elevate depressed mood in many people. Although the effects may be temporary, they demonstrate that a brisk walk or other simple activity can deliver several hours of relief, similar to taking an aspirin for a headache.
So exactly how much exercise does one need to protect against episodes of anxiety and anxiety disorders? While pinpointing this is not easy, a recent meta-analysis in the journal Anxi ety-Depression found that people with anxiety disorders who reported high-level physical activity were better protected against developing anxiety symptoms than those who reported low physical activity. Bottom line: when it comes to treating anxiety, more exercise is better. As a psychiatrist who studies the effects of exercise on the brain, I’ve not only seen the science, I’ve witnessed firsthand how physical activity affects my patients. Research shows aerobic exercise is especially helpful. A simple bike ride, dance class, or even a brisk walk can be a powerful tool for those suffering from chronic anxiety. Activities like these also help people who are feeling overly nervous and anxious about an upcoming test, a big presentation, or an import ant meeting. The toll of anxiety can be high: it increases a person’s risk for other psychiatric disorders like depression, and can contribute to diabetes and cardiovascular problems. One sobering study shows that people with anxiety tend to be more sedentary and do less intense forms of physical activity, if any. That’s ironic, because lacing up your sneakers and getting out and moving may be the single best nonmedi cal solution we have for preventing and treating anxiety. Chances are good that you, or someone you know, is dealing with anxiety. One in five Americans over 18, and one in three teenagers 13 to 18, reported having a chronic anxiety disorder during the past year. And when I talk to college students, they’re not at all surprised that a whopping 63% of students felt tremendous anxiety during their freshman year, according to a report by the National College Health Association. That’s ironic, because lacing up your sneakers and getting out and moving may be the single best nonmedical solution.
If you are struggling with mental health challenges, specifically depression, your doctor will most likely recommend a regular exercise program to help improve your symptoms before resorting to medications. Many studies have shown that exercise can treat mild to moderate depression as effectively as antidepressant med ication. In addition to relieving depression symptoms, maintaining an exercise schedule can also prevent you from relapsing. Exercising promotes all kinds of changes in the brain including neural growth, reduced inflammation, and new activity patterns that promote feelings of calmness and well-being. It also releases endorphins, your body’s “feel good” chemicals in the brain that energize your spirits and make you feel good. This feel-good feeling is often referred to as a “runner’s high.” Just like for depression, exercising is a natural and effective anti-anxiety treatment. Working out allows you to relieve tension and stress while boosting mental and physical energy. The key to exercising to relieve anxiety is by staying focused on just your workout without zoning out or letting in distractive thoughts. For example, focus on your breathing during your exercises to get out of your head or by pay ing extra attention to which muscle groups you are activating during a certain exercise. By adding this mindfulness element, you will not only improve your physical condition faster, but you will also be able to interrupt the flow of constant worries running through your head. ave you ever noticed how your body feels when you are stressed? You may notice your muscles tense up especially around the shoulders and neck leaving you with sore muscles and even headaches.
Just like for depression, exercising is a natural and effective an ti-anxiety treatment. Working out allows you to relieve tension and stress while boosting mental and physical energy. The key to exercising to relieve anxiety is by staying focused on just your workout without zoning out or letting in distractive thoughts. For ex ample, focus on your breathing during your exercises to get out of your head or by paying extra attention to which muscle groups you are ac tivating during a certain exercise. By adding this mindfulness element, you will not only improve your physical condition faster, but you will also be able to interrupt the flow of constant worries running through your head. Have you ever noticed how your body feels when you are stressed? You may notice your muscles tense up especially around the shoulders and neck leaving you with sore muscles and even headaches. You may feel tightness in your chest, insomnia, heartburn, and just an overall feeling of discomfort. The worry and discomfort of all these symptoms of stress can in turn lead to even more stress, creating a vi cious cycle between your mind and body. Exercising is an effective way to break this cycle as well as prevent it from happening again in the future. Physical activity helps muscles relax while relieving tension in the body. Your body and mind are closely linked, therefore when your body feels better, so will your mind. Exercising regularly is a powerful tool to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity boosts the brain’s norepinephrine, serotonin, and dopamine levels, all of which affect focus and attention. In this way.
