If youre stuck inside & looking for an easy but effective workout, BeBe Rexhas trainer, Robert Brace, shared the best full-body exercises you can do in the comfort of your own home!

Being stuck inside can be seriously draining and cause you to go stir crazy, but its super important to keep moving and make sure you are getting daily exercise. To help you get in shape while stuck at home during the coronavirus pandemic, BeBe Rexhas, 30, trainer, Robert Brace, shared with HollywoodLife EXCLUSIVELY, the best interval training workout that will whip you into shape! COVID-19 has turned our lives upside down and inside out, meaning that many of us will be staying home for longer than we are used to, Robert shared. This new normal presents us with an opportunity and a new necessity. An opportunity because now we dont have the I dont have time to workout excuse and we can take time to work on the dream body that we have always wanted. A necessity because managing stress and anxiety will be essential in the coming weeks. There is no better to accomplish this than by deciding now to commit to taking care of your mind, body and soul wellness.

Robert shared the four-move total body workout you can do at home that will transform your body, which you can see below:

1. Squat and Bounce Adding a little bounce to your leg workouts at home can increase the muscle engagement and toning of your workout. Plus, it will give you an extra cardio boost. Here is how to do it. Stand with your feet a little wider than hip-width apart. Keeping your knees in line with your toes while making sure your knees dont roll in. Lower your hips into a squat position with your thighs parallel to the floor. Once you are at the bottom of the squat do a little bounce by taking your hips slightly up and back down into the squat position and then stand back up straight pushing your body up with your butt and hamstrings (the back of your legs) repeat this 10 times to get your thighs burning and toning.

2. Reverse Lunge and Bounce Keep your upper body straight, engage your core. Make sure you keep your chest up and your shoulders back. Perfect your alignment Keep your neck long by focusing on a point or object in front of you. Step backward with one leg, lowering your hips until your back knee hovers just above the floor. Both knees are bent at a 90-degree angle. At the bottom of your lunge add a little bounce so that your hips come up slightly and return to the bottom of the lunge. Then coming back up to standing. Repeat ten times each leg.

3. Improve your plank game The great thing about planks is that you can see your improvement by increasing the time you can hold your plank. Place your elbows directly under your shoulders with your forearms and palms of your hands on the ground. Straighten your legs. Supporting your body between your toes and your elbows/forearms. Engage your glutes to stabilize your body. Make sure that you dont lock or hyperextend your knees. Keep your core engaged and pulled in. Be careful not to arch your back or your neck. You can do this by keeping your core engaged and slightly pulled in while focusing on a point on the floor about a foot away from your hands.

You can make this position more challenging by coming off of your elbows and holding your body weight on your straightened arms. Place your hands are on the floor underneath your shoulders. You can make this position easier by resting your knees on the floor in either the bent or straight arm position. Start with 20 seconds, gradually increasing the amount of time until you can do a one-minute plank.

4. Interval Training Its the fastest way to lose weight and get lean. The quick bursts of high intensity followed by short bursts of rest raise your metabolism, burn fat and build lean muscle in a fraction of the time of a regular workout. Try this version. 1. Run on the spot for twenty seconds. Rest for ten seconds 2. Jumping Jacks for twenty seconds. Rest for ten seconds. 3. Punches for twenty seconds. Rest for ten seconds 4. Squats for twenty seconds. Rest for ten seconds 5. Repeat steps 1 through 4

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BeBe Rexhas Trainer Reveals The Easy Interval Training Workout You Can Do At Home To Get In Shape - HollywoodLife

Home workouts can be just as efficient as the ones performed in gyms if you want to get fit fast. Granted, you probably haven't got all the machines you use at the gym available in your abode but by getting a few essentials maybe even the best home gym equipment you can recreate an almost complete copy of your gym workouts at home. All you need is a handy list of the best exercises to do in your home gym, and we'll provide you with that here.

You don't have to use the below exercises exactly in this order and feel free to swap in/out exercises depending on your fitness goals. Want to work on the glutes and quads more? Have a look at the best leg exercises. Working on your core? Check out this 3-move abs workout. Want to have a full body blast at home? Please read on.

(Image credit: Getty Images)

Although resistance training is great for losing weight fast, if you haven't done much exercising lately or ever, it's best to get a training buddy to work out with, even at home, or at least someone to be around so they can keep an eye on you and keep you safe.

Always make sure the workout area is free clear and that you can perform all the planned exercises without bumping into any furniture or random objects in the household.

If you want to gain muscle mass and/or lose weight, your diet is equally as important as the workout itself. Up your protein intake by having a protein shake or two a day and swap those mid-afternoon chocolate bars to something healthier, like a protein bar in order to cut back on sugar. Also, drink more water and introduce more fibres to your diet as well to boost metabolism.

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Do some mobility exercises and stretching to warm up before you start your workout to get the heart rate up a bit. Try working on your biggest muscles first, like your legs/glutes, and finish off the workout with exercises aimed at small muscles like the biceps. Do some light stretching after the workout too.

Alternatively, you can get the best suspension training system for home and train all your muscles using these versatile tools. They not only provide a good workout but are also great when you haven't got an awful lot of space in your flat.

(Image credit: Future)

Equipment needed: home multi-gym or pull up bar

In depth: chin up vs pull up

To perform a pull up, hold the bar with an overhand grip (palms facing away from you) and hands being wide apart. A nice wide grip will help activate the lats even more and help you shape that back-V sooner.

Keep your core engaged all the way through the movement, don't drop your shoulders and be mindful of the negative movement (when you lower your body). The slower you can perform pull ups within reason the longer the muscle activation, meaning you will see results sooner.

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Equipment needed: barbell (and a squat rack) or dumbbells or kettlebell

In depth: how to squat right

Depending on the weights you use, you'll perform this exercise slightly differently but the one thing is for sure: aim for a deep squat, using your glutes and quads for the movement, not your lower back. The back is kept straight through the movement.

If you are doing barbell back squats, rest the bar on the traps and not your neck so you won't put a lot of pressure on the spine. As for goblet squats kettlebell in hand in front of your chest try not to lean forward too much to avid lower back strain.

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Equipment needed: yoga mat

In depth: best calisthenics workout

Starting position is the same as you were to do push ups. To perform mountain climbers, pull one of your knees up to your chest then kick your leg back and pull the other knee to your chest in in quick succession. You want to keep your body in a push up position all the way through the exercise, so don't bob your hips up and down as you're tucking your legs in.

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Equipment needed: barbell or dumbbells

In depth: overhead press (how to)

To perform a standing barbell overhead press, load the appropriate plates onto each end of the barbell (the same on both ends) and secure the weights with the collars. Then, pick up the barbell from the ground using an overhand grip and rest it on the top of your chest. Legs are shoulder width apart, core engaged.

When you press the bar up, it should move in a straight vertical line. In order for it to do just that, you will need to move your head back and forth a bit as the bar passes in front of it. Keep your core engaged all the way through the motion and don't arch your back, that will lead to lower back pain (and injuries in general).

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Equipment needed: barbell or dumbbell, weight bench

In depth: how to bench press correctly

To perform a bench press, load the bar up with the weight plates you would like to use and secure both sides with the spring collars. Both sides of the bar have the same amount of weight on it.

Lay down on the weight bench with your head resting under the bar, feet on the ground. Place your hands on the bar, a bit further apart than shoulder width. Use an overhand grip (palms facing away from you) and engage your core. You want your feet to dig into the floor a bit, make sure they are firmly pressed down before you lift.

As you exhale, push the bar up off the rack and extend your arm fully. Inhale as you lower the bar down to your chest, tucking your elbows in slightly. Come close to the chest as you lower the bar, then as you exhale, pressing the bar up again.

View post:
Best home workout: hit the home gym hard with THE 5 BEST exercises - T3

We understand. You were ready to change things in 2020. You wanted to torch fat, build muscle and get fit for the new year. But three weeks in, you haven't lost two stones and now you've started losing motivation. But fear not: we have a few tricks up our sleeves that can get you fit even if you are feeling a bit lazy.

You might think that the only way to get fit is to hit the treadmill or exercise bike an hour a day, every day, or to start doing heavy resistance training and full body workouts. And although all these activities would help you lose fat and build lean muscle mass especially if your diet is correct they also take considerable amount of will power to start.

Many people fall into the trap of changing their lifestyle too quickly, setting themselves up for failure. Swapping eating pizza every night and doing no exercising to having leaf salad and loads of exercising will send your body into panic mode and you are more likely to abandon your new, healthier lifestyle.

Small, incremental changes might not melt fat off you in one week but they will help ease you into a healthier lifestyle. And, of course, they will help you get fitter and slimmer, too.

We collected five strategies to help you on the journey to get fit(ter), even if you are feeling lazy.

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The below tips are just the tip of the iceberg but they should still make you more fit and mobile, boost your metabolism and your cardiovascular system as well. By introducing these changes and strategies into your life you can make the first steps towards getting leaner and healthier.

Put things out of the way

(Image credit: Getty Images)

Want to get your body ready for rigorous exercising? The best way to start is to get more mobile. Our modern lifestyle makes us stationary, we tend to sit and stand a lot, arms hanging next to our bodies, head tilted forward as we stare at computer and phone screens.

You can feel fitter by applying a few mobility changes to your everyday life. Change things up at home and at work. We place items we use more often in the most convenient places in cupboards and wardrobes, and as much as it is convenient, it makes our bodies more rigid, too.

Try moving things out of the way. Make yourself reach higher up or deeper down for everyday items. Place all the snacks in the most obscure place in the kitchen. Put the shoes in the top compartment in the hallway cabinet. Move the side desk farther away from the sofa.

These small changes will help you mobilise your joints and even get you to do exercises in the process. Frying pan on the lowest shelf in the bottom cabinet? Better do a squat to get it.

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Even if you aren't planning on moving more, drinking more can help boost your metabolism. And when we say drinking more, we don't mean teas or coffees, or even juices, but water.

Green tea and coffee is healthy to consume (not in industrial quantities, though) but they are also slightly diuretic so they will make you pee more. Water, on the other hand, will aid your guts to process food quicker and also help rid toxins from your body.

As for juices, they aren't completely unhealthy but you shouldn't drink more than a glass a day. Juices are high in sugar and regardless of the source of this sugar, since there are no fibres in them not even orange juice with bits is as fibery as an actual fruit they will spike blood insulin levels.

Water has also no calories and you can drink of it as much as you want. By drinking more water, you will also feel less hungry since your stomach will be more stretched.

In case you still feel hungry, you can try swapping your unhealthy snacks for some healthy protein bars and snacks. Protein takes longer to digest and many of the protein bars available on the market today are high in fibre and low on sugar, too, making them an ideal snacking option.

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You don't even have to do stunts like this to get fitter using an exercise ball

(Image credit: Trideer)

Exercise balls are amazing. They are a versatile piece of equipment, like resistance bands, and can be used for exercising as well as everyday activities. For example, sitting on an exercise ball when you watch TV or work on the computer requires you to use your core muscles, maybe not to the extent as when you use an ab roller but it is definitely a good start.

Sitting on an exercise ball will also naturally make you move around more. Not only do you roll forward and backwards a bit as you sit, making you use your ankle and knee joints more, but since you can't lean back, you are most likely to get up more often which in turn will help your metabolism and cardio system, too.

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High intensity cardio exercises like running or jumping on a rowing machine burn a lot of calories. But they also require considerable amount of effort and are not ideal for people who are overweight.

This is especially true for running. Carrying extra weight will put more pressure on your joints and although running can make your bones stronger, it takes time to build up the base stamina to be able to run more efficiently.

At the beginning, you're better off with brisk walking. Brisk walking is the next best thing to running as it requires less effort but also burns calories and helps metabolism and cardio health, too.

You don't need any special gear either, although good pair of walking shoes or running shoes can make walking significantly more comfortable. To track your steps, get a fitness tracker or a running watch, these devices can also measure heart rate and calories burned.

Also, research showed that people who listen to music with higher rpm will walk faster, so you might as well get a pair of sweat-proof running headphones too. This will also make the walking sessions more enjoyable.

Try to swap some of your car journeys to walking sessions instead and also add a bigger walking session to your weekend plans. Once you get used to brisk walking, start adding some jogging intervals to your walks.

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HIIT (high intensity interval training) is the perfect workout for the time poor (although maybe it would be a push to call it lazy). HIIT workouts use short bursts of high intensity exercises to bring the heart rate up, followed by short intervals of low intensity intervals.

HIIT can effectively burn fat, not only during the workout but up to 24 hours after the HIIT session. It can also be done using a variety of equipment: there are indoor exercise bike HIIT classes as well as kettlebell HIIT workouts, or you can just use a jump rope if you want.

HIIT is also good because it is easier for many people to maintain high intensity exercising for shorter periods than it is to maintain a moderate tempo for longer (a.k.a. running). A HIIT workout can be over and done with in 20-30 minutes, just take your protein powder mix plus a banana and you're sorted for the day.

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See more here:
How to get fit when you're unfit: 5 easy strategies that mean even lazy people can be fitter and healthier - T3

TLC Sister Wives Spoilers finds that the sister wives all have been going through quite a bit of drama. On the TLC hit show, Sister Wives, we have seen the wives arguing over and over again about their new home and they are probably ready for something very positive. Christine Brown has recently been posting some very positive photos on social media and we are very proud of her! Her new photos show that she has lost a lot of weight and working really hard at her LulaRoe business.

Christine has recently been talking about how she has changed her eating and exercise habits. Now she is showing off her new, slimmer figure! On Instagram last week, she was wearing a fitted shirt with some new workout leggings. LulaRoe made WORKOUT CLOTHES. RISE BABY!! Christine has been working really hard on losing weight and has been keeping all of her fans up to date with her weight loss journey. Her fans have been very inspired by her and how dedicated she is. They even posted on her Instagram photo. Wow. Christine, you look fantastic. Look at how little you are getting! You look great! Another fan called her skinny mini.

Christine told her fans that she is now using the Blood Type Diet. This diet is supposed to give the users more energy and help them to lose weight. She has been telling her fans that this is a good diet to follow and the book, by Peter J. DAdamo, makes some great suggestions on eating habits and exercise.

The Brown family has made some tough choices about moving into a new house and if they would all live in it together. Christine has shown just how stressful this can be and her fans think that this diet can really help out her stress and anxiety over the moving and the arguments over the new home. She is trying to keep it all together and still work on her weight loss journey. We are proud to see her with her new size and we hope that she is doing well with it.

You can keep up with the Sister Wives on TLC. The show airs on Sunday nights on Sunday 10 p.m. You can find out what drama unfolds on the next episode and hopefully there wont be any more panic attacks or drama with the four sister wives. We know only time will tell.

For any other soap opera and entertainment news, please visit Daily Soap Dish. For more royal and celeb baby news, come back to Celeb Baby Laundry.

Read the rest here:
TLC Sister Wives Spoilers: Christines Workout Clothes And Weight Loss! - Daily Soap Dish

Working out is often a great way to de-stress at the end of the day and a good way to keep your immune system in tip-top shape.

But fears of contracting the new coronavirus disease, COVID-19, have many people on edge and avoiding places where they could contract the disease or spread the virus to other people.

On that point, the gym is a place where people can easily pick up other peoples germs.

Thats of particular concern because the new coronavirus causes respiratory illness that can spread by touching surfaces a person with the virus has touched or even via airborne droplets when a person sneezes or coughs.

Stay informed with our live updates about the current COVID-19 outbreak. Also, visit our coronavirus hub for more information on how to prepare, advice on prevention and treatment, and expert recommendations.

Dr. Nancy Messonnier, director of the Centers for Disease Control and Preventions National Center for Immunization and Respiratory Diseases, warned people Mar. 10 to take basic precautions about limiting their exposure to the virus.

Take everyday precautions like avoiding close contact with people who are sick, cleaning your hands often, and to the extent possible, avoid touching high-touch surfaces in public places, Messonnier said. Avoid crowds, especially in poorly ventilated spaces.

The World Health Organization (WHO) says some coronaviruses can linger on surfaces for a few hours or up to several days, which is part of the reason they recommend washing your hands often with soap and water or using hand sanitizer.

Gyms are often crowded places where many of the surfaces from free weights to the controls on a treadmill are touched a lot.

Simply wiping sweat off with a towel isnt enough to stop the coronavirus and other bugs from spreading.

While a handful of Twitter users report the novel coronavirus hasnt changed their gym habits, many fitness centers have reached out to their members to tell them the extra preventive steps theyre taking.

That includes closing down.

A case in point is the San Mateo Athletic Club at the College of San Mateo in California.

Earlier this week, the fitness center told its members that its following guidelines set by the health department in San Mateo County.

We have continued to educate the staff members on good hygiene habits: use of gloves and proper disposal, proper cleaning procedures, and use of Clorox wipes at each workstation, the email read. These are habits we have practiced for 10 years.

On Thursday, the San Mateo gym announced its temporarily closing.

Nationwide, chains have also been reassuring its members that its spaces are clean and safe.

Planet Fitness says it has extensive cleanliness policies and procedures in place.

Team members conduct regular and thorough cleaning of all equipment, surfaces, and areas of the club and gym floor using disinfectant cleaning supplies, McCall Gosselin, Planet Fitness spokeswoman, told Healthline. In addition, they regularly complete overnight cleaning of the facility.

Anytime Fitness and 24 Hour Fitness, two other major national gym chains, didnt have any coronavirus warnings on their websites, nor did they respond to requests for comment.

Simon Hansen, an experienced athlete, coach, and sports blogger of Best Sports Lounge, said hes visited the gym less frequently since the COVID-19 outbreak, although he knows people with strong immune systems are less likely to be affected.

I think that its a necessary precaution to take especially since we might unknowingly harm the immunocompromised, Hansen told Healthline. However, this doesnt mean that Ive removed exercise from my daily routine.

Instead, he works out at home.

If youre staying at home, you still probably want to continue your workout routine.

Besides the health benefits, its also good to stay active to ward off going stir crazy from being cooped up for an extended period of time.

Dr. David Nazarian, whos board certified in internal medicine and practices in Beverly Hills, said that because the new coronavirus is rapidly spreading, its important to take standard precautions to protect yourself.

Exercise is important for overall healthy well-being, but it is vital to protect yourself from airborne disease, especially new ones such as the coronavirus where effective treatment is still being studied, he told Healthline.

If avoiding places that are high risk for transmission of airborne diseases is necessary, there can be alternative options such as working out at home, he added.

Alexandra Ellis, creator of AE Wellness and host of The Body Nerd Show, said if youre avoiding the gym for fear of getting sick, theres a lot you can do at home that requires no equipment.

Focus on the basics such as planks, pushups, squats, leg lifts, or bicycles and burpees for an easy workout that will build strength and get your heart rate up. My favorite way to build a workout is to do 4 rounds of 5 exercises for 45 seconds of work, followed by 15 seconds of rest, Ellis told Healthline.

Choose exercises that target different areas of your body and youll have a full-body workout in less than 20 minutes, she said.

For people looking for more guidance during their home exercise, there are plenty of tutorials available online, whether on YouTube or other portals.

Some people are even responding to COVID-19 and subsequent distancing and quarantine measures.

One such example is the online yoga platform EkhartYoga, which is offering free gentle yoga and meditation classes online to people during the outbreak to help counteract the escalation of stress and anxiety that comes with it.

We can only begin to imagine the stress of being in isolation, Esther Ekhart, the platform owner and a yoga teacher, said in a statement to Healthline. While, thankfully, the majority of us arent in physical danger, we cant fail to escape the news, which in itself can cause worry and anxiety.

Excerpt from:
Exercise at Home to Avoid the Gym During COVID-19 Outbreak - Healthline

Slimmers want to lose weight for many different reasons, and often they seek the help of other weight loss tricks and tips to burn fat quickly. While a diet plan can help a slimmer lose weight, consuming a apple cider vinegar tonic has been proven to burn fat and gives slimmers a boost with their results. But what is the best way to take the drink?

The apple cider vinegar tonic is made from fermented apple juice - which is often used in salad dressing and food preservatives - to increase satiety and help slimmers eat fewer calories.

Typically, natural weight loss can be achieved with a healthy diet and exercise plan.

However, it has been proven that sipping on apple cider vinegar can help slimmers lose weight more quickly by burning fat.

According to nutritionists, drinking the tonic can help speed up a slimmer's metabolism.

READ MORE:Weight loss: Woman lost over 10 stone in 10 months following this diet

By boosting the metabolism in the body, a slimmer will burn more calories, meaning they are less likely to be stored as fat.

Florence McGuinnie, a nutritionist, has said that taking one or two tablespoons of apple cider vinegar each day is safe and could boost weight loss.

She said: Apple cider vinegar has been around for many generations, and it poses many health benefits including weight loss.

"It is relatively safe to consume in small doses, but some people might find that they still see some side effects.

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I would recommend taking small doses, such as one or two tablespoons a day to see the benefits.

Apple cider vinegar should help you feel fuller and reduce the amount of food you eat throughout the day.

It has been suggested that the best way to drink apple cider vinegar is to stir one or two tablespoons into a glass of water and drink it before meals or mix it with oil to make a salad dressing.

However, the nutritionist warned: Major weight loss will only occur when pairing apple cider vinegar with other diet and lifestyle changes.

Apple cider vinegar can also help dieters get nutrients that are essential for weight loss.

Lisa Borg, another nutritionist added: "Weight loss is extremely difficult where nutrient deficiencies are present.

Apple cider vinegar also contains trace minerals that are crucial in metabolic processes and often deficient in those who eat processed foods.

According to the expert, drinking the tonic will improve the digestion of dieters which will ultimately lead to weight loss.

Lisa explained: "Apple cider vinegar's contribution to digestive processes can help constipation which in turn can help weight loss because the slow a clogged bowel is still absorbing calories.

For the best results, apple cider vinegar should be paired with a suitable diet plan that works for you.

One diet which has proven to be successful paired with apple cider vinegar is a low-carbohydrate diet.

Eat food such as: meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.

Avoid food such as: sugar, wheat, seed oils, trans fats, "diet" and low-fat products and highly processed foods.

Is there a downside to the apple cider vinegar diet?

Diets with high vinegar content require a few warnings before starting.

One should not drink vinegar straight but instead dilute the solution in water as its high acidity can damage tooth enamel when sipped straight - consuming it as a component of vinaigrette said dressing is a better and safer way of consuming apple cider vinegar.

Previously, it has been reported that drinking apple cider vinegar could cause or worse low potassium levels. This is particularly important for people taking medications that can lower potassium (such as common diuretics taken to treat high blood pressure).

Vinegar has also been known to alter insulin levels. People with diabetes should particularly practice caution when attempting high vinegar diets.

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Apple cider vinegar: How much of the tonic should you drink to burn fat fast? - Express

Forget counting calories or swearing off carbs the latest dietfaddoesnt put limitations on what you eat. Rather, it focuses on the when. This way of eating is called intermittent fasting (IF), and in the past several years it has risen through the ranks of popular diets, until its now one of the most-searched diets on Google, racking up hundreds of thousands of searches on average each month.

Whats the reason for its popularity? It seems a lot easier for some people. Traditional lifestyle changes tend to rely a lot on calorie counting or point watching or rules, and for some people especially people with busy lives or who feel pulled in a lot of directions that feels like a lot of work and effort. So for this, where they literally have to do nothing but skip a meal, it's just a lot easier for them to maintain, says ElizabethLowden, MD, a bariatric endocrinologist at the Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital in Geneva, Illinois.

RELATED: 12 Possible Health Benefits of Intermittent Fasting

Here, we explore the ins and outs of IF, andanswer all the questions youreprobably asking.

IFis a way of eating that calls for alternating between fasting(orsignificant reduction of calorie intake)and eating at specific times, according to Johns Hopkins Medicine. Its different from other diets in that its not about eating specific foods. IF is not about depriving yourself either. Rather, its about eating your meals during a certain time frame and fasting for the rest of the day and night.

Fasting has been around since ancient times andhaspredominantlybeen practicedwithin religions,according to a study published in the Journal of the Academy of Nutrition and Dietetics in August 2015. But the version of IF thats talked about today arose in the past eight years or so. According to Harvard Health, IF became more popular around 2012 when the documentary Eat, Fast and Live Longer aired.TheJournal of the Academy of Nutrition and Dietetics study says many books on the topic were published around that time as well, including 2013s The Fast Diet, which added to the buzz. Research followed. Over the past five years, rigorous research has shown the remarkable benefits of intermittent fasting, which is behind this sudden interest, says Sara Gottfried, MD, the Berkeley, Californiabased author of Brain Body Diet.

There are a few different versions of IF (outlined below), but each version follows the basic premise of designating a certain period of time during the week meant for eating and certain periods when food and drink should be restricted (or severely limited), according to Harvard Health.

The most popular are:

RELATED: 6 Types of Intermittent Fasting

The short answer: probably. IF gets a lot of press as a weight loss tool, and I recommend it in my practice for weight loss and weight management, Dr. Gottfried says. Its linked to weight loss because not eating between meals forces the body to turn to the fat stored in cells for energy, according to Harvard Health. Insulin levels decline through this process as the body burns fat.

Lowden believes what it really comes down to, though, is calorie restriction. Overall, people tend to consume fewer calories in a smaller window of time compared with eating all day, and that's what leads to weight loss, she says. A study published in June 2018 in Nutrition and Healthy Aging involving 23 obese adults found the study participants took in about 300 fewer calories per day when participating in the 16:8 approach to IF.

Versions of IF that restrict eating after a certain time,say7 p.m.,also helpeliminate nighttime eating, whichhas been shown tocontribute to metabolic syndrome and obesity, according to astudy published in December 2018 in BMC Public Health.

Some critics, however, say the amount of weight lossto expect fromIFisnt any more significant than what youd see withother calorie-restrictive diets.A study published in the AmericanJournal of Clinical Nutrition in November 2018 found that a diet that cut calories by 20 percent resulted in a similar amount of weight loss to the 5:2 version of IF after one year. Still, IF may be a good option if you find it easier to stick to than other diets.

Here are some of theproposedbenefits of IF:

RELATED: Intermittent Fasting Helped Me Lose 48 Pounds Heres What I Ate (and When)

The following types of people should avoid IF:

Also, people who need to take medication with foodshould eat at regularintervals so as not to miss a dose, according to Harvard Health.

Its a good idea for everyone whether you have any of the conditions listed above or not to check with a doctor before starting to fast, according to Johns Hopkins Medicine.

According to Harvard Health, one theory is that exercising in a fasted state may help burn fat. Lowden explains that the body needs sugar or some sort of energy to perform well while exercising. Normally, the energy comes from sugar molecules, which are stored as glycogen in the liver. If you start exercising, youre more likely to deplete those stores and then your body has no choice but to go into a more anaerobic breakdown to give you the energy you need, she says. Instead of burning through sugars that aren't available, your body is forced to burn through another energy source: fat.

But you may not have enough energy to exercise as intensely as you normally would. Peak performance or even feeling good while exercising it's much easier to do if you eat,Lowdensays.

RELATED: Skipping Breakfast Before Exercising May Help You Lose Weight

You will likelyfeel hungry as your body adjusts to IF,but Gottfried says it will adjust. From my own experience and feedback from my patients, it gets easier, she says.According to Harvard, research has found that IF doesnt increase overall appetite. Gottfried says the 16:8 diet (or some variation thereof) seems to be the easiest for most people to integrate into their lives without feeling too hungry.

For many people, transitioning to eating this way is not easy. Per the April 2019 Nutrients research, IF can lead to migraine, dizziness, nausea, and insomnia. It can also make people feel hungry and weak in general, limiting their activity throughout the day.

Some women might stop menstruatingas a result of calorie restriction,according to the same Nutrients study.If you miss three periods in a row, its time to see a doctor, says the Mayo Clinic.

In addition to considering your health goals, follow these steps before diving into IF:

RELATED: Intermittent Fasting Offers Benefits Beyond Weight Loss, Article Suggests

Dont take the end of your fast as an excuse to go wild with unhealthy foods thatll undermine the potential success of the diet. The principles of healthful eating and breaking a fast are the same whether or not it's a normal overnight fast or time-restricted eating, Lowden says. Focus on breaking your fast with a healthy, balanced meal filled with lean proteins, healthy carbohydrates,andhealthy fats.

Pay particular attention to protein, especially if you have diabetes. In order [for people with diabetes] to maintain normal sugar levels and avoid worsening insulin resistance, we always recommend eating a form of protein with every meal, particularly when you're breaking a fast, Lowden says. Protein doesnt break down into glucose as efficiently as carbs, so it has a slower, less immediate effect on blood sugar levels, according to Diabetes.co.uk.

Gottfried says having a healthy source of carbswhen breaking your fast will help restore depleted glycogen levels.She recommends a Mediterranean-stylemeal with40 percentcarbohydrates, 30 percentprotein,and 30 percentfat.

Lowden also says your timing when breaking the fast could make a difference as well. There are studies that show people who eat their calories later in the day even if its the same amount of calories they weigh more than people who do that earlier in the day, Lowden says. According to a study published April 2015 in Nutrients , sleep-restricted adults with late bedtimes are more susceptible to weight gain because the foods eaten at night tend to be higher in fat compared with those eaten earlier in the day. Take that into consideration when youre determining your eating window.

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12 Burning Questions About Intermittent Fasting, Answered - Everyday Health

YAP, Micronesia, March 18, 2020 (SEND2PRESS NEWSWIRE) Schizophrenia may find a cure in individualized treatment. So says a new article in the science journal Holistic Nursing Practice. According to Dr. Daniel Helman, a researcher on the small island of Yap in Micronesia, long-term recovery is often possible, but appropriate studies are not being done.

Helman teaches at the College of Micronesia-FSM, in their division of education. He recently assessed the evidence-based literature related to schizophrenia. While there are promising avenues related to diet, exercise, and social roles that have some anecdotal support, treatment remains difficult because large, randomized trials are not being carried out.

[P]sychiatric medications include major health risks from effects that appear during long-term adherence, Helman writes, while many other non-medical treatments remain promising, awaiting further study. None of the existing studies of nonmedical treatment ideas are large enough to be conclusive. For example, having a [coach or personal trainer] help with 20 hours of exercise per week, the evidence base needs to be more complete so that funding for supports such as this can be instituted.

One rarely sees people suffering from the major symptoms of schizophrenia who have such an intensive exercise routine, according to Helman, so a path for future studies is likely to be useful.

Moreover, dietary interventions which could target autoimmune features, or vitamin or mineral deficiencies, or abnormal lipid metabolism, or gluten sensitivity await further study, and in the meantime long-term outcomes for those suffering from schizophrenia are not as good as they might be.

Helman has published several articles related to alternative and complementary treatments, but resistance, according to him, may be based on how medical practitioners think about the disease. Medications to mask the symptoms may be less effective in the long-term than finding a tailored solution to each patient by looking at them as an individual within a context.

Helmans Nonmedical Interventions for Schizophrenia: A Review of Diet, Exercise, and Social Roles is featured in the March/April 2020 issue of the peer-reviewed journal Holistic Nursing Practice which is part of the Web of Science. Read here: https://journals.lww.com/hnpjournal/Abstract/2020/03000/Nonmedical_Interventions_for_Schizophrenia__A.2.aspx

Follow Helman on Twitter at: https://twitter.com/HelmanDaniel

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News Source: Daniel Helman Ph.D.

To view the original post, visit: https://www.send2press.com/wire/treating-schizophrenia-with-individualized-care/.

This press release was issued by Send2Press Newswire on behalf of the news source, who is solely responsible for its accuracy. http://www.send2press.com.

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Treating Schizophrenia with Individualized Care - TippNews DAILY

The coronavirus has caused a big pause button to be pushed on our everyday lives.

Gyms are closing, workplaces and schools are closing, and the news coverage is focused on the virus 24/7. And a lot of people have been forced to stay at home to help limit the spread.

And all this is a disaster for your stress levels which is why exercise is important in times like these.

Editors note: The content on BarBend is meant to be informative in nature, but it shouldnt take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns.

Stress is a state of mental, emotional strain or tension resulting from adverse or demanding circumstances basically anything that alters your homeostasis.

There is what some consider good stress, which is often called eustress. This is moderate stress that makes you feel more excited than distressed. An example would be when you ride a roller coaster or get some great news.

Then theres the bad stress, more clinically referred to as acute or chronic stress. While stress is a vast topic and we dont want to risk oversimplifying it chronic stress can be exacerbated by poor diet and sleep habits, for just two examples a lot of acute or chronic stress can come from changes to ones routine or life that cause distress or anxiety. Acute stress triggers the bodys stress response, but the triggers arent usually exciting or healthy.

Chronic stress can occur when you repeatedly face stressors that take a heavy toll on your sanity. Much like the current situation we find ourselves in now.

Chronic stress is a serious health problem thats associated with many physical and mental health ailments, particularly inflammation, which can lead to hart disease, cancer, diabetes, and Alzheimers disease to name just a few.(1) Its estimated that between75% and 90% of primary care physician visits are caused by stress-related illnesses.

[Related: How stress impacts your strength and muscle]

Exercise and other physical activities help produce endorphins in our brain that appear to act as natural painkillers, stress reducers, and they improve our ability to sleep.

The exact physiological mechanisms to explain this havent been proven. However, research indicates that exercise improves the way the body handles stress because of changes in the hormone responses, and the positive effects exercise has on the brain.(2)

Regular exercise increases the volume of certain brain regions, particularly the hippocampus, through better blood supply. That helps improve overall brain health..

The hippocampus is an area of the brain thats involved in memory, emotion regulation, learning and plays a crucial role in mental health. Theres evidence to suggest many mental health conditions are associated with reduced growth and development of nervous tissue in the hippocampus. (3)

Which makes exercise an important for your mental as well as physical health.

[Related:4 Research-Backed Ways Lifting Weights and Eating Right Improve Mental Health]

If you dont have access to a gym or youre stuck at home during this stressful time, its important to find ways to train to stay in shape, stay sane and not lose your hard-fought gains.

Here are some examples using your body and household items to keep on top of your health and cabin fever.

Do this training 2-3 days per week with 48 hours rest in between training. All of the exercises are timed sets. The work/rest periods you can pick from are as follows choose wisely.

This is a five-exercise circuit (one after the other). The exercises are:

You will complete two- four circuits (depending on how much you have in the tank on training day) for a total training time of between 10-20 minutes.

Note that other exercises can be included in the above categories. Its not an exhaustive list.

If you want something a little less intense, bodyweight tri sets work well.

Rest one minute after each circuit and do 3-5 circuits

Rest one minute after each circuit and do 3-5 circuits.

Walk for three minutes and then use the Tabata protocol (20 sec work/10 sec rest for six to eight rounds) with the following bodyweight exercises.

Find yourself some open space and get your Usain Bolt on.

Walk for three minutes and then sprint for 15 seconds (100 % effort) followed by a 15 second walk. Repeat for five work/rest intervals and then cool down with a three-minute walk.

Exercise is more than for vanity, especially during this trying time. Staying on top of your health and fight to hold on to your gains by using your body to crush stress.

Dont worry, gym time will be coming again soon.

Featured image viaShutterstock/prostock-studio

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How Exercise Reduces Cabin Fever (Plus Home Workouts to Get Started) - BarBend

People who use yogurt but find that it gives them digestive issues might benefit from something like kefir.

The benefits of kefir run deeper than the benefits you and I can yield. In fact, researchers are now finding that kefir can be a powerful food to add to a cancer survivors diet, especially post-workout.

Kefir is actually fermented milk and is very similar to yogurt. providing many health benefits. It was first created in the north Caucasus Mountains and is extremely popular across Northern and Eastern Europe. Other countries, such as Russia, have also been utilizing kefir for centuries. Many consider it to be a more powerful and healthier version of yogurt.

For starters, kefir is very easily digested and provides the body with protein, vitamins, minerals and healthy bacteria (probiotics). Using kefir as part of your diet can help build a healthy digestive system, improved immunity and promote regular bowel movements. Kefir can be found at just about any grocery store.

On average (depending on the brand), 6 ounces of kefir contains 100 calories, 7 grams of carbohydrates, 6 grams of protein and 4 grams of fat.

The benefits of exercise can improve the lives of everyone. However, for cancer patients and survivors, the treatments used often times leave them with digestion issues. This can make it extremely hard to consume products with dairy, including things like whey protein that includes lactose.

The good news is, those who suffer from lactose intolerances are generally able to tolerate kefir.

Some research is even touting kefir as being able to protect the body against certain forms of cancer. This can be especially important not only for those who already went through treatment, but also for the general public who are looking to be proactive and preventative.

Researchers came up with a beverage that they tested on 52 cancer survivors post-workout to see how their body reacted and if they could manage drinking the beverage containing kefir. The beverage also included things such as fruit, natural sweeteners and other natural ingredients to aid in post-workout recovery without the use of something such as whey protein. The participants were not initially told what all was in the beverage until after they first tasted the product.

When given the beverage, the cancer survivors were asked to rate the beverage on its appearance, aroma, taste, mouth feel, overall liking, their physical and psychological feelings and if they would purchase this beverage if it were made available for purchase. Following the initial tasting, the researchers then explained to the participants the benefits of kefir and asked them to sample the beverage again and answer the same set of questions as before.

The results of the study showed that the kefir-based drink was highly accepted and liked by all participants. They admitted that the beverage is something they would purchase if available. While the overall scores were a little higher in the second round of testing, the scores from the initial were still high and showed an overall liking of the beverage even without knowing what was in it and the health benefits associated with consuming a beverage with kefir.

One researcher mentioned: Kefir may be a great way for cancer survivors to enjoy a post-exercise dairy drink in the future. The beverage received high scores overall and, except for an improvement in overall liking, we observed no significant differences in physical and psychological feelings before and after participants learned that it contained kefir and had potential health benefits.

Most people will prefer to go to the store and purchase pre-made kefir, but it should be noted that you can make kefir at your home. It will take one or two days until the kefir is ready to consume, but it can be done if you prefer something homemade. There are many different ways and directions on how to make it that can be found online. Find one that sounds good to you and run with it.

Is kefir something you should include in your own personal nutrition plan? Absolutely. With all the benefits associated with kefir, Id recommend that everyone consider adding it.

Most of us arent worried about digestive health simply because it isnt something we can see. However, its extremely important and shouldnt be negated. Add kefir to your diet for a few weeks and see how you feel. The good news is, for those who eat yogurt, but arent thrilled with the feeling and/or discomfort they get from it, kefir is a great option to ease any bloating, gas or digestive discomfort.

Sources:

Elsevier. "Cancer survivors get a taste for kefir after exercise: Study shows kefir is a good way for cancer survivors to enjoy a fortifying post-exercise dairy drink without stomach upset." ScienceDaily, 12 July 2017.

K. O'Brien, C. Boeneke, W. Prinyawiwatkul, J. Lisano, D. Shackelford, K. Reeves, M. Christensen, R. Hayward, K. Carabante Ordonez, L.K. Stewart. Short communication: Sensory analysis of a kefir product designed for active cancer survivors. Journal of Dairy Science, 2017; 100 (6): 4349

Matt Weik, owner of Weik Fitness LLC, Lower Heidelberg Township, is a fitness expert and author. His work, featured in fitness magazines and many websites, can be found on http://www.weikfitness.com.

Original post:
Have digestive issues? Check out the power of Kefir [opinion] - Reading Eagle