7 tips to help you get moving ahead of National Fitness Day, Saturday, May 1 | Photo via Pexels

Lets get physical, GVL. Saturday, May 1 is National Fitness Day, and the certified exercise pros at the YMCA of Greenville have 7 fit tips to help you get moving:

Shoot for about 150 minutes (~20 minutes per day) of moderate level intensity cardio exercise per week. ProTip Mix in a couple days of full body weight training to focus on muscular strength and endurance.

This may seem obvious, but find exercises that you enjoy doing and activities that motivate you to keep going throughout the week. If the den is your safe space or if you are crushed for time and cant come into your branch, the Y has a ton of virtual classes and workouts on its new mobile app. ProTip: Get the most out of your YMCA membership by meeting with one of their wellness coaches to get connected with the right exercise plan for you.

Dont forget to drink enough water. The minimum amount of water you should drink is half your weight in ounces. (Read: a 150lb person should drink a minimum of 75oz per day). Carry around a fun water bottle that you enjoy drinking out of and take it everywhere errands, the Y + even around the house. Remember to eat Be sure to fuel your body for the type of exercise you do. Even if you only have 5 or 10 minutes, eat an apple or banana + hydrate well. A healthy diet helps replenish your body and prevent nutrient deficiencies, which can impact your bodys response to germs and pathogens. An apple a day really can keep the doctor away.

Just like its important to balance your workouts, make sure to find time for rest days. Recovery is just as important, plus thats when muscle is built. Most people can reach their fitness goals with 3-4 days of resistance and aerobic combination exercise training then take those other 3-4 days off.

The best way to strengthen the immune system is being able to manage and minimize stress. Further, exercise and proper nutrition have been shown to effectively lower the bodys stress response.

Finally, top off all your hard work with getting a good nights rest. Sleep disruption has been linked to suppressed immunity, so pick a good time to go to bed and stick with it. Enjoy all the sweet dreams of achieving your fitness goals.

Why does exercise matter? According to the American College of Sports Medicine, even one single bout of exercise can instantaneously mobilize immune cells especially those responsible for recognizing and killing virus-infected cells and help protect you from complications + keep you healthy.

Sign up for a YMCA membership here to get started on your fitness journey. (And if you join by April 30, your joining fee is waived.)

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7 exercise tips from the YMCA to get you moving for National Fitness Day | GVLtoday - AVLtoday

Chicago, IL, April 22, 2021 (GLOBE NEWSWIRE) --

The One and Done Workout is a fitness program that takes very little time each day for impressive results. Users only have to engage in the regimen for two weeks to see a change in the way that the body feels and looks.

One of the biggest problems facing the alternative health industry is the sketchiness of the companies behind leading products. Most supplement and workout program websites feature an over-dramatic testimonial from someone whose full name is never even disclosed. We frequently review these formulas and programs, and our editors try to look past the melodramatic introductions to evaluate the genuine scientific evidence behind the proposed health solution. However, its always nice to know who youre doing business with. The creator of a supplement can make-or-break how the formula is perceived by the larger alternative health community.

Luckily, the subject of our review today doesnt experience the problem of source anonymity associated with other products in its niche. One and Done Workouts is being distributed and marketed primarily by Meredith Shirk. If you have been around in the workout scene for the past decade, you probably know who this is. Her YouTube account and Facebook groups are exceedingly popular, especially among millions of aging mothers and other women who want to improve their health by losing weight. Shirk has a major reputation with this demographic, and testimonials for her many weight loss programs are common on the internet.

On the website for One and Done Workouts, Shirk claims that this new workout program can help people to obtain better results in just one minute than 30 minutes on the elliptical. This sales pitch taps into a core complaint many people have about traditional weight loss programsthey simply take too long. Shirk has apparently been working on this program for many years. As the name suggests, One and Done workouts claims to help people lose weight by doing just one minute of strenuous exercise.

The exercises in the One and Done program seem to have been specially designed to provide people with serious results. This is great to hear; it can be discouraging to do the same workouts over and over and experience very little in the way of results. The goal of our review today is to explore whether or not One and Done Workouts can genuinely help consumers improve their weight loss progress.

What is the One and Done Workout?

Working out can take a lot of time and energy out of someone, especially when they already have other commitments in their day. Whether those hours are filled with time at the office, managing the schedule of young children, or attending regular meetings with friends, no one wants to give up their precious free time. With the One and Done Workout, users wont have to say goodbye to these times.

The One and Done Workout is fairly self-explanatory to what it entails being done with a workout with very little effort. Users are taken through a program that takes about two weeks to complete, using their bodyweight to become stronger. With only 7 minutes needed each day, a fit and healthy body doesnt have to be far away.

While the website contains plenty of information about creator Meredith Shirk, users wont learn much about this program without making a purchase themselves. The entire basis of the routine is Sprint Interval Training, but it is not fully explained either. Still, with the fat-burning power is substantial, helping users to lose up to 2 lbs. with each day that they practice the routine.

Unlike other workout routines, users dont actually have to make any changes to their routine to make a change in their body. The program is meant to be completely focused on the way that these workouts burn the extra calories. Luckily, users that want to modify their diet as well will have access to a brief diet plan that they can try out for greater odds of success.

About Meredith Shirk

This program, like many others with Svelte Media Incorporated, was developed by Meredith Shirk. Meredith is the companys founder and CEO, launching the brand over a decade ago to offer fitness solutions to consumers everywhere. Though she started the program with just herself, the team grew to 20 people to help her with her mission of improving fitness.

Meredith has many certifications and qualifications that further support her work as a fitness instructor. Some of those qualifications include:

Meredith also has a bachelors degree in biology from California Lutheran University with Magna Cum Laude honors. She was the captain of the universitys water polo team, leading them to the Division III championship, SCIAC championship, and 2009 NCAA Division I championship.

Meredith has received attention from many people and companies already, and shes been featured on ESPM for her skills as a female athlete.

How Does the One and Done Workout Improve Weight Loss?

Much of the One and Done Workout centers around the use of strategic exercise that Meredith refers to as Sprint Interval Training. Though most people believe that they have to spend hours in the gym, that is not the case with this regimen.

The reason that this program works so well is because it packs a lot of power into such short routines. Much of the program centers around taking less than 10 minutes to perform an entire routine, making it easy on both the users schedule and the body. Plus, the routine will continue to push the body into fat loss for up to two days after the routine has been completed. The key is to activate certain parts of the metabolism, and that is done through S.I.T.

S.I.T., or Sprint Interval Training, doesnt require much from the users surroundings. The exercises dont require any kind of extra equipment, using the users own body to provide any weight or resistance that they need for it to work. Furthermore, the exercise doesnt require much space. All the user needs it to have enough stretching room in the area that they get comfortable in.

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The exercises are rather easy for users to take on with any existing soreness. With damage in the lower back or knees from previous exercise, some consumers struggle to perform other exercises later in life. By changing to a different routine with S.I.T. exercises, users can actually make some modifications to improve their results.

Along with the routine, users will also learn about certain ways that theyve already been damaging their body as theyve tried to lose weight in the past. So many programs dont provide users with the solutions that could actually help, and others are rather hard on tender areas of the body. This program centers around both improving health and fitness alike.

Purchasing Access to the One and Done Workout

Every part of the One and Done Workout is digital, allowing users to instantly access the content after a payment of $29. Typically, users would have to pay $99.95 to gain access, but the price has been drastically reduced since then.

With the purchase of Meredith Shirk's One and Done Workout program, users will get access to:

Though these parts of the program are all that the creator requires to get the results, users also get two bonuses. The first bonus is a collection of Detoxifying Red & Green Smoothie Recipes, which shows users different options that they have to purge their body of the buildup of toxins.

The second bonus is the 10-Day "Done-For-You" Keto Reset Meal Plan. This mean plan comes with all of the directions that users need to follow for quick weight loss. It even comes with recipes and shopping lists to make the eating plan easier. Since users dont actually need to make big changes to their diet, they dont have to follow the meal guide. However, the direction gives users an idea of what they can do to improve.

Frequently Asked Questions About the One and Done Workout

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What is the optimal age to participate in the One and Done Workout?

This program is meant to help consumers of all ages, which is why it is so helpful. Consumers dont have to have any kind of fitness level to achieve the movements, and there are even some people in their 70s who have been able to participate easily.

Is this program okay for individuals who are currently overweight?

Absolutely. Users of this program dont already need to be in shape at all. In fact, as they pursue the movements, users may find that they slowly increase the endurance and ability to particulate in the program. The whole point of the regimen is to build up quickly, which is why the routine is specifically arranged to achieve this effect.

What if the user hasnt worked out in a while?

Not a problem at all. The program is made to meet users where they are. Regardless of the fitness level that they are at when they begin, all consumers have a shot of reaching their goal weight and finding a way to enjoy cardiovascular workouts.

Will users need to incorporate weights or other types of exercise equipment?

No. The only weight that the user will incorporate is their own weight as the resistance that she needs. The program is mostly made up of different types of stretching, allowing users to perform the routine wherever they have a little space.

Is the One and Done Workout safe to follow for individuals that have issues with their heart?

Yes. It can support the health of the heart safely, and it can help users take off the extra weight that can threaten heart health. However, consumers that currently have a heart issue may want to speak with a medical professional.

How long will users have to keep up with the One and Done Workout program to get results?

Most users will see the changes start when they first begin, helping them to sleep better on the first night. Within about two weeks, most users are able to successfully complete the exercises as they are described.

Is it possible to perform these exercises with a bad back?

Absolutely. Everyone starts somewhere, and it is no problem to begin with movements that are a bit easier to take on with this weakness. Over time, the user should become stronger and more capable of performing the routine.

Is it possible to get free access to the One and Done Workout content on streaming services like YouTube?

While there are ways to learn different exercises online for free, Sprint Internal Training isnt shown in the same way that Meredith Shirk brings to consumers in this workout plan. The program isnt available for free, and an alternative version of this program is not available either.

Will participants have to change the foods that they eat to make a difference?

Overall, users wont have to really make any modifications to their current diet. The only way that users will really need to change anything is if their current routine is to eat constant junk food and unhealthy meals. Users are encouraged to take on healthier habits (like drinking water and getting enough vegetable servings), but that is it.

Is there a refund policy in place?

Yes. If the user is unable to shed the weight, the company offers a money-back guarantee. This guarantee is good for the first 60 days after the purchase was made.

Is it safe to engage in this routine if the user has arthritis or circulatory issues?

Yes. No matter what issues the user currently has with their body, Meredith encourages everyone to take their time so that they can progressively build up their body to the workouts.

Will users actually be able to complete these movements with only one minute of their time?

Absolutely. The program goes in intervals of 20 seconds of intense exercise that repeats three times. Each of these intervals is separated by active recovery, which allows the user to essentially rest for two minutes. In total, the intense exercise only takes about a minute. However, the entire routine is closer to 10 minutes.

To learn more about the routine, Meredith, or other concerns about the One and Done Workout, consumers can call (317) 662-2322 or send an email to support@sveltetraining.com.

Summary

The One and Done Workout by Meredith Shirk provides users with a way to fit in their exercise each day without having to worry about moving around their entire schedule. Each exercise is relatively quick and simple, though users may have to push their body to build up to the demands of the routine. Consumers can work out with this routine at any age or fitness level, even if they struggle with inflammation or soreness in certain muscle groups.

Reviewing a workout program is a bit different than researching a supplement. Our editors searched all over the internet to find some information about how One and Done Workouts exercises help to improve weight loss in men and women. As the site explains, moderate exercise might create more inflammation and stress in your body, which can hamper long-term weight loss and make it harder for you to gain sustainable muscle. To remedy this major problem, Meredith Shirk and the creators of One and Done Workouts have concocted a series of simple fat-burning workouts. The One and Done Workout system has enjoyed the same level of success and notoriety in the fitness world as her Metaboost Connection program too.

The workouts used in this program have been promoted by the NIH, the New York Times, and the Wall Street Journal. After independently evaluating these sources, it seems clear to our editors that this workout program can help some consumers lose weight.

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Official Website: https://oneanddoneworkout.com/

Contact Details: One and Done Workout

Email: support@sveltetraining.com

Phone: (317) 662-2322

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One and Done Workout Reviews Is It Legit? Worth the Money? - GlobeNewswire

And this is where we like to position whole body vibration and power plate.

Vibration, in its simplest form is movement, so when you add more movement to the body, the body responds in a multitude of ways at both a physiological and psychological level.

So, whether it be a massage and quick stretch first thing in the morning for blood flow and pain reduction to start the day, a warm up before a morning jog to get more out of your workout and reduce injury risk, a quick lunch time movement session enhanced by greater muscle activation or a relaxing yoga flow at the end of a busy and stressful day at work.

Power Plate always facilitates more movement, by stimulating more muscles, more often, increasing circulation, enhancing lymphatic flow as well as challenging the bodys sensory system (proprioceptors) to wake up and join in.

While we have known both from extensive scientific research and years of practice-based evidence the many benefits of whole-body vibration, what is both exciting and thought provoking are findings from very recent research relating to the potential for whole body vibration (WBV) to attenuate inflammation via positive vascular and anti-inflammatory effects, making it even more relevant, accessible and pertinent in current climate.

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Stomach bloating: The best form of exercise to help destress and reduce painful symptoms - Express

An unlikely tabloid fixture has emerged this past year, with all the flair and panache of prime Andre Agassi: Pete Wentz, playing tennis. And boy, does he play tennis. He plays wearing Spirit of Halloween merch in the middle of December. He plays it with his buddy Gavin Rossdale (and Rossdales cheerful Pomeranian). He plays so much, in fact, that he says hell often spend up to six hours picking up games in the park, bouncing from some hitting with Zach Braff to a full match of doubles with the 60-something guys hanging out.

The Fall Out Boy bassist, whos hopped in and out of the public eye in the two decades since he founded the band, has evolved into that lovable type of low-key celebrity who just seems like he'd be a good hang. He pals around the courts, films TikToks with his kids, maintains a little vertical garden at his house, and generally does his own thing, while continuing to put out music with one of the most enduring emo bands around. These days, hes gearing up for a big tour with Green Day and Weezer and recording a weekly Apple Radio show, where he might defend Afflecks Batman before he chases Leonard Cohens Hallelujah with Kid Cudis Pursuit of Happiness.

All of that, somehow, leaves plenty of time for tennis. Wentz talked to GQ about the drill that made him puke, the quality of Steve Carells backhand, and why the sport is the great equalizer.

For Real-Life Diet, GQ talks to high-performing people about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: Whats your tennis schedule these days?

Pete Wentz: It depends on the week. Some days I'm a complete park rat and I'll play, like, six hours a day. I go through spurts. A couple of days a week, I play at the park with old guys who do a lot of...unorthodox strokes [laughs]. Park tennis is completely different. You have people yelling at you, and sirens and police helicopters. And I play at my coach's house, where he has a little court, which has been really nice in quarantine.

Do you plan those six-hour days, or does it happen by accident?

It starts with me being like, "I have a hard out at 11." And then I'm like, Well...I guess we could play one more set. And then the next person shows up, and I'm like, I guess we could play and all of a sudden the day completely gets away from you.

If I don't do any physical activity during the day, I'm not a great person. I'm snappy, I don't feel good. When I play tennis, when it's going well, that's all I think about. I don't think about anything else. That's a nice feeling.

Like meditation?

Totally. Which I also started in quarantine. I'm not as good at meditation as...I don't do six hours a day, if you know what I mean. My friend Wes [Lang, former GQ watch columnist] put me on to these specific meditations on an app. I have a really active mind that won't stop, so I use a mantra meditation. I do that once a day. I realize with all the tennis and the weightlifting, I should be doing more meditation and yoga. That's what my grandma did every day, and she lived forever. I'm missing flexibility and balance.

With tennis, do you typically rally or play full matches?

I ideally like to play singles. I'm trying to eat lots of pizza, and singles is the only thing that will burn that for me. I don't think I'm truly savvy enough for doubles, since it has a bit of a chess-like strategy. With singles, I can just grind. I'm not the greatest player, but I'm easy to play with. If you don't wanna run for a lot of balls, I'll run to them for you. If you're a better player than me, I'll be your wingman. But I'd rather play singles or just hit.

When did you start playing?

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Pete Wentz is the King of the L.A. Tennis Scene - GQ Magazine

FUPA is the slang term for belly fat, with the acronym standing for fat upper pubic area. Some people may find fat around the belly the most difficult type of fat to lose.

The scientific word for FUPA is panniculus, which refers to a growth of dense, fatty tissue on the lower abdomen that sometimes hangs over the pubis and genitals.

This article explains what FUPA is, what causes it, and how a person can reduce it.

It is not possible to lose weight only in one area of the body. No exercise or diet will have this effect. As a person loses weight, it will reduce fairly proportionally all over the body.

However, certain exercises and dietary changes can help a person reduce body fat.

If a person wants to reduce fat in the upper pubic area specifically, they can consider a surgical or nonsurgical procedure.

Workouts targeting the lower abdominal muscles (abs) will help work and strengthen the deeper core muscles.

Below are some exercises that focus on and strengthen the lower abs.

People may initially find this position challenging, but with practice, they can extend the length of time they hold this pose.

People new to abs exercises may wish to start by performing this move with one leg at a time.

This exercise also requires an exercise ball.

The hundred is a classic Pilates exercise.

Those who find this too challenging can try the bent-knee version instead:

A person will need an exercise ball to perform pike rollouts. These are available to use in many gyms.

Performing this exercise might be more comfortable on an exercise mat.

People can take other steps to reduce their body fat, including the FUPA.

There are many myths about cardio for fat burning.

Some people say that high intensity interval training (HIIT) is the most effective approach. HIIT involves short bursts of intense cardio that a person alternates with brief periods of rest.

Others state that a moderate cardio level that someone can sustain for longer periods will keep them in the fat-burn zone.

However, most research in this area has shown that exercise type does not have a significant effect on fat loss.

In a 2017 study comparing HIIT with moderate intensity training, all of the participants lost weight, but the difference was negligible between the two exercise groups.

As there may be little difference between the fat burning capabilities of different types of exercise, a person should choose the cardio exercise that they most enjoy. Options include walking briskly, running, cycling, and joining a group exercise class, among many others.

A common saying states that abs are made in the kitchen, not the gym.

Losing the FUPA is the same. Even those who start working out intensely and regularly will likely also need to change their diet to see a significant difference in their belly.

If a person cuts 5001,000 calories a day from their typical diet, they may lose about 12 pounds (lb) a week. Eating healthful foods, such as nuts, lean protein, and vegetables, while avoiding sugary or processed foods will make it easier to create a calorie deficit.

The only way to remove fat from a specific area of the body is with a medical procedure. These can be surgical or noninvasive.

These medical procedures do not require any surgery, anesthesia, or recovery time.

CoolSculpting is one such option. The Food and Drug Administration (FDA) have approved this method, which uses ultracold temperatures to freeze fat cells through the skin. The freezing destroys the cells, which the body removes in the urine over the next few weeks.

CoolSculpting might be a good option for those looking to tighten and tone small pockets of fat.

Surgical procedures will produce more dramatic and rapid results in a specific area of the body.

Some surgical options to reduce the FUPA include:

Having a moderate amount of fat in the upper pubic area is normal and natural, despite what popular culture may sometimes suggest.

Fat in this area may develop during puberty as a natural part of body growth. Female bodies generally have a higher percentage of body fat than male bodies and distribute a greater proportion of it around the hip area.

Several factors can cause a FUPA to increase in size, including weight gain and body fat distribution changes.

As a person ages, it is common for the body to start holding more fat around the stomach than in other areas of the body. Certain life changes, such as menopause, are associated with weight gain and changes in body fat distribution.

Adults in the United States gain an average of 12 lb of body weight per year. This rate of weight gain may lead people to develop overweight or obesity as they age. Obesity comes with an increased risk of type 2 diabetes, cardiovascular disease, and cancer, among other health conditions.

People can classify belly fat as either subcutaneous or visceral, depending on where the body stores it. Subcutaneous fat sits right under the skin all over the body, and a person can pinch it. Meanwhile, visceral fat is located in the abdominal cavity between the organs.

Studies have linked visceral fat to an increased risk of several diseases. This fat releases more detrimental hormones and proteins into the body than fat elsewhere. These substances can trigger low level inflammation, which is a risk factor for heart disease, and cause blood vessels to constrict and blood pressure to rise.

In a FUPA, the fat is just under the skin, so it is subcutaneous fat rather than harmful visceral fat. However, developing a larger FUPA may indicate general weight gain, which could include visceral fat. The presence of visceral fat may also cause the lower belly area to protrude, making a FUPA appear more prominent.

It is important to accept that the body will naturally change with age. However, people should be aware of these changes and, if necessary, make adjustments to their diet and exercise to avoid the health risks associated with excess weight gain.

The FUPA is an accumulation of fat right above the pubic bone.

The best way to lose it is to focus on losing weight across the body as a whole by consuming a healthful diet and increasing cardio workouts to create an overall calorie deficit.

While it is not possible to lose weight only in a specific area, there are ways to strengthen certain parts of the body with exercise. Lower abdominal exercises will help tighten and tone the area above the pubis.

People who only want to remove fat from their lower abdomen can consider a few surgical and nonsurgical procedures.

Read more here:
How to get rid of FUPA: Exercises, dietary tips, and more - Medical News Today

The workout that melts fat fastest is also one of the quickest, typically taking less than 20 minutes from start to finish. Known as high-intensity interval training or HIIT, it requires you to move fast, very fast for a very short period of time. One researcher goes as far as calling it the "one-minute workout," because one version of this training method amounts to just 60 seconds of intensely strenuous exertion, 20-second bouts broken up by periods of rest, a sequence that's repeated multiple times.

You probably recognize this exercise techniqueas it has been written about here and elsewhere many times. But have you tried it? And, if so, have you done it correctly and endured this rigorous style of exercising long enough to notice results?

HIIT works. A number of studies have shown that short, vigorous workouts improve markers of good health like aerobic fitness, lower blood pressure, and more stable blood sugar. Workouts like HIIT can also burn more calories and reduce more visceral fat than typical endurance exercises like walking, running, and cycling at a moderate pace will when done for an hour or more.

How so? The science is complicated; strenuous exercise triggers certain changes on the molecular level that result in what's known as excess post-exercise oxygen consumption or EPOC. In other words, after exercise, you get a metabolic after-burn for about 24 hours where you burn more calories than normal.

More important than weight loss are the aerobic fitness benefits derived from quickie exercise sessions, say researchers. In a groundbreaking study from McMaster University in Canada published in PLOS One, researchers demonstrated that just one minute of intense effort in a 10-minute workout was enough to reap the rewards. In the study, 14 sedentary overweight men and women were asked to do a 10-minute workout on stationary bicycles, pedaling as hard and fast as they could for three 20-second intervals with 2-minute rest periods of slow pedaling in between. With a warmup and cool-down, the entire workout took just 10 minutes, 60 seconds of which was intense effort. After six weeks of these 10-minute workouts done three times a week, the cyclists significantly improved their aerobic capacity by 12% on average, lowered blood pressure numbers, and enhanced other markers of aerobic and muscular fitness. (Related: Simple Ways to Keep Your Heart Healthy.)

That's good news for people who blow off exercising because they say they don't have time to fit it into their busy days. This study proves it takes just one minute of hard work in 10 minutes of your precious workout time.

And it doesn't have to be performed on a stationary bike. Martin Gibala, PhD, professor of kinesiology at McMaster, and one of the lead researchers of the study, says almost any type of exercise can be performed as sprint-style intervals. He wrote a book The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter detailing several ways to incorporate HIIT training into your busy life.

One caveat: Sprint intervals are super, super difficult. People who don't get results most often aren't pushing themselves hard enough, trainers say. It's physically and psychologically challenging. You have to be OK with feeling discomfort.

"I tell people to imagine a bloodthirsty Rottweiler is chasing them and trying to take a bite out of their hamstring run like your life depends on it," says Denver-based personal trainer and fitness writer Eric C. Stevens. He makes another critical point: "To stay motivated at that level of exertion choose an exercise that you love doing. For me that's boxing and martial arts because of the skill set required and the sense of community." (Related: 10 Easy Ways to Burn Fat in 30 Minutes)

But it can be any activityrowing classes, cycling, brisk walking, even resistance trainingany activity where you can push yourself to near exhaustion for short bouts.

Stevens suggests two basic types of sprint intervals to try if you want to sample this super-fast way to get fit. But first, a critical step to avoid injury: Begin each HIIT workout with a total-body dynamic warm-up for three to five minutes, he says. Do arm circles while marching in place, jumping jacks, jump rope, inchworms, anything that gets all your limbs involved and raises your heart rate.

Use a stopwatch or clock with a second hand to keep time. After your warm-up, begin running, cycling, or rowing for 30 seconds at a light intensity. Next, do 20 seconds at a high intensity where you find it difficult to talk in complete sentences. Without resting, go right into a 10-second segment of maximum "rottweiler-in-pursuit" effort. You'll know you're pushing hard enough if you're too winded to speak. Repeat the 30-20-10 sequence four more times, followed by a three-minute cooldown of walking and stretching.

Always begin with a dynamic warmup for three to five minutes. Tabata training follows a 20-10 sequence. You begin with 20-seconds of high-intensity, all-out effort, followed by 10 seconds of rest (very slow pedaling or walking). Repeat the pattern seven more times for a total of four minutes. End with a cooldown.

"You can play with those interval times as long as you are getting the intensity," says Stevens. "Anerobic training takes a monstrous effort. It also feels terrible at times. But if you want the body of a dancer, a gymnast or sprinter, you have to train like one."

Since HIIT is so physically taxing, be sure that you are healthy enough before trying this exercise strategy. Visit your physician for a full physical exam.

Also, note that trainers like Stevens and researchers like Gibala stress that the most effective and efficient way to lose weight and maintain the weight loss is not through exercise but by reducing calories through a healthy diet. If sucking wind isn't for you, you may be interested in Lazy Ways to Lose Weight All Year Long.

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This One Exercise Melts Fat Faster Than Any Other, Says Science - Eat This, Not That

In a recent video, YouTuber Stuart Carter looks back on his recent body transformation, sharing the lifestyle changes he made which have helped him burn fat, build muscle, and sustain his weight loss. His journey began in November 2019, when he weighed in at 198 pounds and struggled with self-confidence and body image issues.

"That is, by far, the heaviest I've ever weighed," he says. "I had love handles, a very flat chest, very skinny arms, no definition anywhere... I just assumed I would always be this 'skinny fat' guy."

Resolving to make a change, Stuart started with immediately overhauling his nutrition, lowering his daily calorie intake, and began an exercise regime consisting of a full-body workout three times a week and running twice a week. After six months, as his strength and endurance grew, he progressed to training every day, with a combination of traditional bodybuilding splits, high-intensity interval training (HIIT) and boxing workouts.

After nine months, he weighed 158 pounds, a total loss of 40 pounds. He acknowledges that the weight loss will not have been all fat, but he is pleased with the increased visible muscle definition he has seen as a result of his training, particularly in his shoulders and abs. "It's the first time in my life I've ever been able to see my obliques and those top abs popping through," he says.

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Keen to continue building strength and muscle, Stuart is currently maintaining his weight at around 168 pounds after upping his calorie and water intake. "We've all got way too busy a life to maintain that low a level of body fat all year round," he says.

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This Guy Shared the Diet and Workout That Helped Him Lose 40 Pounds and Get Ripped - menshealth.com

Written by Jocelyn Solis-Moreira on January 31, 2021 Fact checked by Harriet Pike, Ph.D.

A recent study that simulated a tailgate party found that eating foods high in carbohydrates while consuming relatively lower amounts of alcohol was associated with increased liver fat.

Tailgating refers to a social gathering where people serve and eat food from the back of a parked vehicle, often in the car park of a sports stadium.

Although this tradition has not been possible during the pandemic, some have continued the tradition virtually.

While tailgating can energize fans, it can also lead to excess eating and drinking, negatively affecting a persons health. The Centers for Disease Control and Prevention (CDC) recommend not drinking, or sticking to two alcoholic drinks or fewer a day for males.

To study the effects of overconsumption on the body, researchers from the University of Missouri studied bodily changes after a tailgate party. Their results appear in the journal Alcohol.

The researchers had several criteria for inclusion in the study. They focused on males aged 2152 years with a sedentary lifestyle, which involved fewer than 3 hours of aerobic exercise per week.

The participants all had overweight or obesity, with body mass indexes (BMIs) of between 25.1 and 51 kilograms per square meter, and a waist circumference of fewer than 55 inches.

Participants were nonsmokers, did not have diabetes, and had no preexisting thyroid or kidney conditions.

For safety reasons, participants needed to report greater than moderate alcohol consumption, which the study defined as consuming alcohol regularly in the past year.

However, people who drank heavily, such as more than 16 alcoholic beverages a week, were excluded from the study.

A total of 18 males completed the research study.

To prepare for the tailgate experiment, the researchers instructed the participants to swallow deuterium oxide, also known as heavy water, twice daily for 3 days before starting the study.

This allowed the scientists to assess rates of lipogenesis, the metabolic process of forming fat.

The scientists also told the participants to follow their regular diet but avoid alcohol the night before the study.

On the morning of the simulated tailgate, scientists checked each participants vital signs. They then took blood samples before providing them with a light breakfast.

The researchers also used dual-energy X-ray absorptiometry to measure body composition.

Around 11:00 a.m., researchers took another blood sample and then encouraged participants to eat and drink for the next 5 hours. The foods ranged from hamburgers to cupcakes. The team collected blood samples every hour and measured participants breath alcohol content every 30 minutes to ensure they reached the desired level of intoxication.

In addition, 14 of the 18 participants underwent magnetic resonance spectroscopy (MRS) of the liver. This allowed the researchers to glimpse the level of fat in the liver.

After the 5-hour experiment, the participants stayed overnight in the research center. The scientists took a final blood sample in the morning, and each participant was given breakfast and discharged once their breath alcohol content was zero.

Before the experiment, 8 of the 18 participants kept a food diary for 3 days, which showed an average intake of 2,748 kilocalories (kcal) each day. On game day, people ate well beyond this, consuming an average of 5,087 kcal.

When broken down into food groups, 32% of the total calories consumed came from carbohydrates, 35% from fat, 10% from protein, and 23% from alcohol.

Alcohol consumption resulted in an average breath alcohol content level of 0.08 meaning participants were legally intoxicated in the United States.

When looking at changes in the body, the group showed a higher level of plasma insulin after eating and drinking. Lipogenesis also increased, but overall, the group showed no changes to liver fat.

Interestingly, in the present group as a whole, only the amount of alcohol consumed during [the 5 hours of eating and drinking] was found to be significantly related to the increase in percent [lipogenesis], write the authors.

However, when looking at each participant who completed the MRS scan, they found different responses.

Surprisingly, we found that in overweight males, after an extended duration of eating and drinking, metabolic responses were not uniform and revealed significant individual variation in the ability to protect the liver from nutrient toxicity, the authors write.

Nine participants showed increased liver fat, five participants showed lower liver fat, and one participant experienced no changes.

The individual responses prompted the researchers to divide participants into two groups based on liver fat changes. Those with lower liver fat were less likely to have gained their calories from food and needed more alcohol to reach the specified breath alcohol range.

Lipogenesis was the only predictor of the differences in liver fat between the two groups.

A potential explanation of these findings is that high carbohydrate consumption may have a greater impact on liver fat than alcohol in some people, says corresponding author Dr. Elizabeth Parks.

Given the high prevalence of overconsumption of food and alcohol in the U.S., further studies are needed in a larger population. Our goal is to understand differences between people in how they respond to excess food and alcohol. It may be that limiting meal carbohydrates may protect the liver.

Dr. Elizabeth Parks

A major limitation of the study was that it only included males. Not including females excludes a good portion of people that go tailgating.

Including females in the data analysis may have affected the results, as alcohol is processed differently in females than males. According to the National Institute on Alcohol Abuse and Alcoholism, females have proportionally less water in their bodies, leading to higher blood alcohol levels following drinking.

As a result, females may become more intoxicated than males who consumed the same amount of alcohol.

Also, due to safety concerns, the researchers regulated how much participants could drink during the tailgating simulation. The authors acknowledge this may not reflect drinking behavior at tailgate parties.

For instance, a survey by the American Addiction Centers found that people watching American football consumed between 6.2 and 8.4 alcoholic drinks on average, well above the level that would result in legal intoxication, with the highest number of drinks consumed in the stadium parking lot.

The researchers wanted to understand the effects of excessive food and drink consumption, using a protocol that mimicked real-life. However, there are no prior academic studies that show the average food and alcohol intake of spectators before and after sporting events.

Also, there is a possibility that the researchers interpretation of excess eating was no different from the average diet of an individual participant.

The researchers findings suggest that where participants received their calories from influenced liver fat production.

Eating many carbohydrates appeared to have a greater impact than other food groups and alcohol on increasing liver fat.

Given the high prevalence of overconsumption of food and alcohol in the U.S., further studies are warranted to understand better the interactions between personal consumption habits and individual metabolic variation in handling excess nutrients, conclude the authors.

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How do binge eating and drinking impact the liver? - Medical News Today

Using a body mass index (BMI) calculator can help a person determine whether their weight is within the recommended range for their height. However, BMI calculations have several important limitations in everyone, including men.

BMI is one measure of body size. It is a calculation of a persons body mass based on their weight relative to their height.

Doctors generally consider people whose BMI is within the normal range to have a healthy BMI. Individuals below this range may have underweight, while those above this range may have overweight or obesity.

However, BMI may not be the most accurate indicator of whether a persons weight is healthful for several reasons.

This article explores what BMI is and looks at how to calculate it. It also considers the recommended BMI ranges, the potential limitations of using BMI as an indicator of health, and tips to maintain a moderate BMI.

A BMI calculator for men assesses a mans target weight range based on his height.

Doctors use the same calculator for all people over the age of 20 years. The calculation is the same regardless of age, sex, race, body composition, and other factors.

It is possible to calculate BMI by dividing a persons weight in kilograms (kg) by their height in meters squared (m2).

For example, a person who is 5 feet 6 inches (or 66 inches) tall has a metric height of 1.6764 m. If that person weighs 150 pounds, their metric weight will be 68.0389 kg. To calculate their BMI:

Many health advocates argue that BMI is not a good measure of whether a person has a moderate weight.

Some argue that even if a person has overweight or obesity, this does not necessarily reveal much about their health.

A handful of recent studies support this claim, so a person should not use BMI as the sole measure of their health.

Some shortcomings of BMI include:

The BMI ranges are as follows:

BMI does not take into account body composition, age, race, sex, athletic involvement, or other factors. It does not assess lifestyle, diet, or anything else that may help mitigate the potential health effects of having a high body weight.

A persons ideal BMI does not change with various health conditions. However, certain health issues may affect their ability to maintain a BMI within the recommended range.

For this reason, it is sometimes important to discuss weight changes, diet, and exercise with a doctor.

People should discuss their BMI with a doctor if:

Not everyone can maintain a BMI in the normal range, even with a healthful diet and plenty of exercise.

Elite athletes with high muscle mass, for example, may fall into the overweight range.

Similarly, being in the normal range does not necessarily mean that a person is healthy. People who eat unhealthful foods and never exercise may still have a moderate BMI.

For this reason, the best strategy is to focus on promoting general health.

For most people, this will make it easier to attain a BMI in the normal range. People looking to promote their health can try:

BMI is one way to assess a persons weight and predict how it might affect their health.

In the absence of other measures, however, it does not reveal much about a persons well-being.

A person who wants a better understanding of the possible effects of their weight on their overall health should discuss these concerns with a doctor or dietitian.

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BMI calculator for men: What a healthy BMI is and how to measure it - Medical News Today

Cam and Brandon Jones, otherwise known as YouTube's Goal Guys, aren't afraid of putting their self-professed "average" fitness to the test, taking on physical challenges that push their strength and endurance. In a recent video, they up the ante, taking on the diet plan and bodyweight workout routine of the highly shredded calisthenics athlete Chris Heria for two weeks, using information from his Heria Pro app.

They adopt a beginner level workout which includes calisthenic exercises such as the elevated pike press, wall walks, planche lean pushups, L-sit single leg raises, lateral raises, and dumbbell shoulder press. "This might just kill me," quips Cam.

A typical meal during this challenge consists of sweet potatoes, greens, and a source of protein. "Most of Chris's meals are low-carb, so I am feeling hungry constantly," says Brandon. "On the flip-side, I am loving the workouts."

In addition to following the workouts, they also start to follow Heria's morning routine, which involves starting each day with 100 pushups and 100 pullups. Brandon breaks the pushups down into four "manageable" sets of 25 reps each, and then does the pullups in 10 sets of 10.

Cam, meanwhile, is able to complete the pushups, but maxes out at 50 pullups, even when doing a band-assisted version of the exercise. "My arms feel so tired right now," he says. "My lats have never felt worse in my entire existence, so the idea of this being an activation workout... no." In fact, he is in so much pain after the first day that he only reaches 25 reps on the second day, and he sets himself the goal of being able to do 100 banded pullups by the end of the two weeks, although his back and lats continue to take a beating as the days wear on. "I am ready to be done," he says.

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"I thought this challenge was going to be tough going in, but it proved to be even harder than I expected," says Cam upon achieving his target, while Brandon states that his biggest struggle was sticking to the diet.

"Just eating well for a week isn't good enough," he says. "I need to eat those same meals the next week, and the week after, and so on."

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These Guys Attempted to Eat and Train Like Calisthenics Athlete Chris Heria for 2 Weeks - menshealth.com