Its not Alzheimers disease, but it causes dementia.

Frontotemporal lobar degeneration (FTLD) strikes in the prime of life, generally between the ages of 45 and 65.

Also known as frontotemporal dementia (FTD), its a neurodegenerative condition that affects personality, language, movement, and the ability to make decisions.

Rapid cognitive and physical decline can lead to death in under a decade.

However, a new study published in the journal Alzheimers and Dementia may give new hope to those who carry the genetic mutation that causes FTD.

Researchers say a systemic review revealed that physically and cognitively demanding lifestyles are associated with better brain health in relation to aging and Alzheimers disease.

The researchers noted the lack of studies on how lifestyle affects people with FTD.

Their recent findings suggest that those with a genetic predisposition for the condition can take action that may help.

The study involved 105 people who carry the genetic mutation that causes FTD.

All were either asymptomatic or had mild, early-stage symptoms.

Also included were 69 people who did not carry the genetic mutation.

Participants took a series of cognitive and memory tests. They were questioned about current levels of mental and physical activity. That included such things as socializing, reading, and walking.

MRIs of the brain were used to assess the degree of brain degeneration.

Follow-up MRI scans one year into the study showed that lifestyle did not have a significant impact on brain degeneration due to FTD.

However, those who were most mentally and physically active did twice as well on cognitive tests than those who were least active.

Genetic mutation carriers who had more active lifestyles were found to have more than 55 percent slower decline per year.

Dr. Rawan Tarawneh is a cognitive neurologist and assistant professor of neurology at The Ohio State University Wexner Medical Center.

She finds the study convincing.

Its fascinating because weve seen the role of physical activity in maintaining brain health in Alzheimers disease and vascular dementia. There hasnt been another study of this size and meticulous analysis in FTD, Tarawneh told Healthline.

It was well-designed, had a well-characterized cohort, and strong data. It covers a major gap in the field right now, she added. Its timely with our focus on physical health and mindfulness and mental exercise, particularly for people who have mutations that increase risk for conditions like FTD.

The study suggests that living an active lifestyle is associated with less functional decline.

Thats crucial because treatment options are limited.

Dr. David A. Merrill, PhD, is a neurologist and geriatric psychiatrist at Providence Saint Johns Health Center in Santa Monica, California.

He told Healthline the study is remarkable in that it involved verified cases of genetically driven FTD.

Those people, if they live long enough, will definitely develop the syndrome. The really sad part is theres no prescription medication and no known effective therapies for FTD. That leaves patients, families, and clinicians without effective options, said Merrill.

That more active people outperformed what brain scans would have predicted, based on the amount of atrophy, is mind blowing, he said.

FTD isnt as common as Alzheimers disease as a cause of dementia, and the symptoms arent quite the same.

Someone just beginning to show signs of Alzheimers disease might have prominent, rapid forgetfulness. Early FTD involves more language or behavior. It can be confusing for patients and loved ones when someone has a really strong memory but behaviors or language are impaired, said Merrill.

The researchers show evidence that even in the face of a genetic degeneration disorder you can have a positive impact on cognitive function. Use it or lose it applies even in the case of genetically driven dementia, he added.

According to Merrill, lifestyle is more powerful than any medicine for FTD. And its never too late to make changes.

For brain exercise, Merrill suggests a variety of stimulating activities such as puzzles, learning a new language or musical instrument, and engaging in conversation.

He recommends spending 30 minutes a day or more on these types of enriching activities.

For physical exercise, he points to the American Heart Associations recommendations of 150 minutes per week of moderate-intensity aerobic activity plus weight training 2 days a week.

He cautions against overtraining to avoid injury and exhaustion.

We know that cortisol is toxic for the brain at high levels, so stress reduction is also important, said Merrill.

To help reduce stress, he recommends activities such as hiking, yoga, and tai chi as opposed to competitive athletics.

Its also important to get enough quality sleep.

Merrill was involved in a previous study at the University of California, Los Angeles showing that exercise and higher adherence to a Mediterranean style diet can affect brain structure and degeneration.

We can absolutely say both physical and mental activity is good not just for primary prevention, but for people who have this condition to prevent or slow down progression, said Merrill.

Study authors acknowledge that although their research shows correlation, it does not prove that lifestyle changes can alter the course of FTD.

Thats something that must be determined through additional research.

Study participants will continue to be followed. The researchers anticipate bigger differences between the more active and less active groups.

Clinical trials are taking place at the University of California, San Francisco Memory and Aging Center and at other institutions.

At the Pacific Brain Health Center, Merrill is currently involved in a prevention trial that combines cognitive fitness training with aerobics to maximize the benefits of both. Enrollment is ongoing.

Tarawneh has concerns that the benefit of lifestyle modification may be somewhat overestimated.

I dont underestimate the value of this study. Its very relevant, but this is not a cure. Its a safe, easy prevention strategy we recommend to all our patients for overall brain health. It will be more helpful for people who dont yet have symptoms and may delay onset or slow the rate of decline, she explained.

Ideally, we would like to have lifestyle modification as part of a bigger picture treatment plan that also involves medications that target underlying disease pathology, said Tarawneh.

Continued here:

What Younger Adults Can Do to Lower Their Risk of Early Dementia - Healthline

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The Bar functional fitness gym owner Amber Bailey says people must realise going to the gym should not be punishment for enjoying time with family and time off work during the holidays.

Eating better and getting fit remain among the most popular 2020New Year's resolutions in South Canterbury.

The new year usually meansan increase in revenue for fitness-related businessesas consumers join gyms and purchase equipmentwith goalsto get into shape.

Amber Bailey, who owns The Bar functional fitness gymin Timaru, said like every year the number of people joining her gym since January 1 hasdefinitely increased.

BEJON HASWELL/ STUFF

Chris Williams, Amber Bailey, Hinemoa McMahon, Jo Williams, Carmen Tonks and Jan Gibbs get fit for the new year at The Bar functional fitness gym in Timaru.

"Our membership has increased, along with a rise in sports teams and kids wanting to train with us.

"We now have (Timaru) boys' high (school) rowing and South Canterbury athletics that attend weekly."

BEJON HASWELL/ STUFF

Shane Simms from The Cyclery in Stafford St has been busy with the high demand for bikes after Christmas.

Bailey said people must realise going to the gym should not be punishment for enjoying time with family and time off work during the holidays.

"Changing the date from the 31st to the 1st doesn't change you, changing from 2019 to 2020 doesn't change you. You must change you."

Website History.com reports that civilisations around the world have been celebrating the start of each new year for at least four millennia. The tradition of making New Year's Day resolutions goes back to the ancient practice wheretheRomansmade promises tothe two-faced Roman godJanus,after whom the month of January is alsonamed.

TheCycleryowner, James Smith, said there is always a "huge pick up" in bicycle sales immediately after Christmas.

"At this time of year, lots of people make it their New Year's resolution to enter an event, train for something or to simply shed the Christmas pudding," he said.

Smith said when focus begins to wane,the best method to stick at it is to find similarpeopleto to ride with.

"There are lots of social groups and having someone turn up at your door ready to ride with you drags you out, or if you have to meet someone else then that's the motivator one needs."

Among those who have stuck to New Year's resolutions is Hinemoa McMahon, at regular at a gym, who made her commitment to get fitter five years ago and says it has paid off.

"I am driven to get better. I have goals each year of what I want to do and what I want to achieve within the year.

"It is also about nutrition and that all comes with training. Your whole lifestyle changes. Better exercise and nutrition, you sleep better and function better."

Carmen Tonks started at a gym two years ago after being unfit and inactive and said she has not looked back since.

"It's really changed my life in general confidence-wise. It has also made huge changes in my personal life.

"I will absolutely recommend exercise as a New Year's resolution."

Institute of Physique Management's Anne Laing said a steady flow of member starts in January as people come back from their holidays, but these numbers are reduced by at leat 15 to 20 per cent after a "month or so".

"Feeling good about your body and the ability to achieve mini-goals gives you the confidence to continue making changes - cementing these habits until they are part of your long term routine."

The more peopleunderstand why and what is needed to be donethey will be in a much better position to change what does not work for them.

"Once you've identified where the problem is, the next step is to make simple gradual changes."

The Timaru Herald

Read the original:
Diet and exercise rank high among New Year's resolutions - Stuff.co.nz

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YouTuber MattDoesFitness tackles new diets or workouts and documents the experience on his popular channel. In his latest video, Matt researches how Arnold Schwarzenegger trained and ate during his bodybuilding days. Then, Matt sets out to try Schwarzenegger's former meal and fitness routine for 24 hours himself.

According to Matt's research, Schwarzenegger followed a high-protein diet and consumed roughly one gram of protein per pound of body weight. For the YouTube star, this means ingesting 207 grams of protein a day.

"That's quite a lot of food," he says when looking at his breakfast.

He begins the day by eating four sunny side up eggs, two strips of bacon, oatmeal with honey, home made bread with peanut butter, and black coffee.

"This is way more than I typically eat in the morning," says Matt. Then, he downs a protein shake before heading to the gym, where he trains shoulders and arms. According to the YouTuber's research, the former Mr. Olympia trained twice per day while he was in his prime.

Matt begins with shoulders and completes the following exercises, which he says mimics Schwarzenegger's routine:

Admittedly, Matt lifts much lighter than he normally would.

"There's no way I'm doing that [workout] with any substantial amount of weight," he says.

He ends the session with a calf, forearm, and ab routine that he believes follows Schwarzenegger's split.

"That's the longest I've been in the gym probably ever," says Matt. "I've been in the gym for probably about six hours."

He heads home and downs sweet potatoes, salad, and steak. Then, he rests for a whilebut before long, he heads back to the gym to complete his arm workout:

After, Matt heads to the grocery store and picks up beer and rotisserie chicken, which he read was one of Schwarzenegger's favorite post-workout meals.

It's safe to say that Matt has reached his target protein goal since an entire rotisserie chicken contains roughly 164 grams of protein. But he begrudgingly snacks on cottage cheese just to be safe.

"If you love cottage cheese you're an absolute freak," he says. "Just look at it, how is that going to be nice?"

Living like Arnold just isn't easy, or realistic for the average man, according to Matt.

"The volume [of reps] was stupid obscene," he says. "Ninety-nine percent of the population cannot maintain that because you're going to get injured. You wouldn't want to be doing that long term."

Take Matt's advice, and leave Arnold's routine alone.

Men's Health

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Watch This Bodybuilder Take on Arnold Schwarzenegger's Diet and Fitness Plan - menshealth.com

The paleo diet is one of the big 'buzz' diets of the last few years although it's arguably now been surpassed by the Keto diet, Have you ever wondered what it would be like to eat like a caveman? Perhaps not, but as well as helping you lose weight, paelo will also help you find that out as well.

The paleo diet, or Paleolithic diet to give it its full title, is a diet designed to mimic that of people who lived in the Paleolithic era of history. Clever, right? The Paleolithic period began around 3.3 million years ago, but whats important in the context of the paleo diet is that it was a time when food was sourced by hunter-gatherers, rather than by going to Tesco.

We dont know exactly what our prehistoric ancestors ate, but researchers believe they ate whole foods, which means food that is unrefined, with no additives. Thats a pretty sensible guess given they didnt exactly have the technology for much food-processing.

The concept of the paleo diet is that because Paleolithic people didn't have ways of processing and adding to food like we do today, they avoided many of the health problems we face in the 21st century. Today, scientists and nutritionists associate multiple diseases, diabetes, heart disease and obesity to name a few, with poor diet.

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(Image credit: Pexels)

Because we dont know exactly what our ancestors ate, and because what they ate would depend greatly on what was readily available to them based on location and season, the overarching concept that 21st century paleo dieters should stick to is to only eat whole foods and avoid processed foods.

There is no calorie counting. Instead the Paleo diet removes food groups typically high in calories, such as carbohydrates.

Although there is no calorie counting, as with any method of weight loss the Paleo diet seeks to reduce calorie intake. This is because weight loss ultimately boils down to consuming fewer calories than you burn also known as a calorie deficit.

On the Paleo diet calories are reduced by avoiding sugary and high fat foods. Instead Paleo diet foods are low in fat and high in protein (on average you should look for 25 - 30% of your calories to come from protein if following the Paleo diet), which helps you burn fat and build lean muscle mass.

Studies have shown links between overeating processed foods that are high in things like salt and trans fats contribute to diseases like diabetes and heart disease, as well as weight gain. In theory, by only eating naturally-occurring, whole foods, our prehistoric ancestors were less likely to develop these conditions, and more likely to have have low BMIs (although they wouldnt have called it that, of course).

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Paleo diet foods are foods that were available to our prehistoric ancestors and so should be naturally occurring and unprocessed. Meat and fish, fruit and vegetables, potatoes, nuts, seeds and eggs are all allowed, as well as herbs and spices and oils to help flavour your food.

Its recommended that you opt for grass-fed animals and organic produce where you can, but it depends on how strict youre being (and the price tag).

If youre not being too strict and know that you'll cave if you can't occasionally indulge in a treat, the recommended treat options are red wine and dark chocolate.

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The main food groups to avoid when following the paleo diet are grains, most dairy (anything that needs to be pasteurised or processed is not a paleo food), non-naturally occurring sugars and vegetable oils. In reality this does equate to a LOT of food, as many packets, jars and tins that youll pick up off a shelf in the supermarket will contain sugar or salt additives at least.

It will be considerably easier to follow the paleo diet if you start shopping in smaller shops like butchers and greengrocers, and avoid anything that comes in a packet, particularly if theres an ingredient you cant pronounce.You might be a little surprised to learn this includes dried beans, pulses, lentils and other seemingly very healthy things. But if a food wasn't available to Captain Caveman, it's not available to you in this diet.

The paleo diet is not specifically designed to be low-carb, but naturally given these restrictions you will find yourself consuming far fewer complex carbs.

(Image credit: Pixabay)

A significant difference between paleo and other diets is the absence of calorie counting. This means that there is no restriction on how much you eat, but instead a focus on what you eat. As a result, users describe the paleo diet as filling, without issues with hunger associated with other diets, such as the military diet or intermittent fasting.

One user, Sharon, told us that following paleo has given her loads of energy, and that she feels "no hunger or cravings as [the] food is lovely." She also experienced gradual weight loss.

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The concept of the paleo diet is relatively new, but studies have been conducted to see how effective it is for weight loss.

One study found that a group following the paleo diet lost an average of 2.3 kgs and 1.5cm from their weight circumference after three weeks. Its important to note that the sample size was only 14 people.

Another study, which looked at 70 woman over a period of two years found that the half who followed the paleo diet lost twice as much weight within 12 months as the half following a low-fat, high-fibre diet. Whats especially interesting is that the women were assessed again after a second year and while both groups had put some weight back on, the paleo dieters lost 1.6 times more weight overall. It should be noted that this study was specifically on middle-aged women deemed to be 'obese'.

Paleo is not by any means an easy diet to switch to. While staying away from 'processed foods' sounds like a great idea, in this context it includes milk, flour, lentils and plenty of other staples of the western diet.

The paleo diet can be difficult to stick to due to the lack of fibre and higher prices of some of its staple ingredients. There have also been no large-scale, long-term studies that demonstrate its effectiveness or which have looked into potentially negative effects of the paelo diet. However, there is plenty of anecdotal evidence from people who have stuck to the diet that it can help with weight loss.

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Lose weight with the Paleo diet: everything you need to know - T3

My name is Alex Beach (@theketobeach), Im 26, and I live in Georgetown, South Carolina. At almost 200 pounds, and after a miscarriage, I decided to change my eating habits and give the keto diet a try. I lost 51 pounds in the processand I couldn't be happier.

You know how people say that if youre in a toxic relationship, even when loved ones tell you to leave it, you wont until youre ready? Well, thats how my relationship used to be with emotional eating.

It all started a few months after I had my son in December 2017. I was diagnosed with postpartum depression and not taking care of myself. I ate everything I could get my hands on and couldn't find the motivation to work out.

In September 2018, I found out I was pregnant again, but I had a miscarriage two weeks later. I was devastated. But my troubles didn't stop there. I learned the miscarriage was incomplete and had to have a dilation and currettage (D&C) on December 3, 2018, the day before my sons first birthday.

I made a promise to put my health first. I wanted to take control of my life in the most positive way I knew how: by prioritizing my health. For both my sweet baby Henry, and my angel that was no longer with us, I wanted to rid myself of all of my bad eating habits and be a healthier and happier version of myself.

So I did some research and decided to try the keto diet.

Keto can feel restrictive because the diet requires you to track pretty specific macros (you eat a high amount of fat, a moderate amount of protein, and few carbs). This means you have to eat many ingredients (like sugar and grains) in extreme moderation or small portions.

How To Count Macros To Lose Weight

But I actually enjoy cooking with just five ingredients or less. And I love that I can be in and out of the kitchen in such a short time. I find all of my keto recipes on Pinterest and Instagram. If its quick and simple, Ill cook it! I also drink tons of water. My mood has also improved significantly since doing keto, because my energy levels are so much higher than before. And so is my self esteem. I feel like theres nothing I cant take on now.

Before starting keto, I never exercised. I just couldn't find the motivation. I was using food to fuel my emotions and had absolutely no desire to change my body. But now I've found an easy-to-use app called Trainerize that allows me to follow along with several workouts by Morgan Morgan, an incredible fitness instructor from Charleston, South Carolina. I pay monthly for Morgan's plan which she updates weekly with new workouts and exercises. Anyone can sign up for her plan through the app and she'll individualize the workouts just for you.

Most of my life, I've spent too much time comparing myself to others. But you can't do that when you're trying to lose weight. It will only discourage you. And so I've tried to be less critical of my progress as I move along. Now, I'm just focused on being as healthy as I possibly can be, for myself and my family.

Excerpt from:
'I Used The Keto Diet And Trainerize App To Overcome My Emotional EatingAnd I Lost 51 Pounds' - Women's Health

Sagar Varma never wanted to find himself in a hospital again. The 27-year-old IT worker from Warren, Michigan, tore his ACL in 2009, but didnt get it looked at until eight years later. He required two surgeries and months of recovery, during which he couldnt do much more than sit and eat. Varma had been heavy as a kid, and at 25, he was at 63 and weighed 300 pounds.

But preparing for his surgeries, hed begun working out and dropped to 265 pounds. After surgery, though, he was stuck eating delivery fast food again. In his heavier days, it had been a familiar pattern. I used to feel bad that I was heavy, so to feel happy, I used to eat fast food, he says. Taco Bell and McDonalds a few times a week made him feel happy, until the next morning when he woke up and felt badwhich led him back to more fast food.

Having surgery had given him a reprieve from that cycle, but then, as he recovered, the weight started to creep back up. He didnt want to waste his chance. I made a promise to myself that I would never go back to a hospital again, he say. I wanted to change my lifestyle."

He started walking 30 minutes a day while his leg healed. After about six months, he felt recovered enough to start jogging, hitting 1.5 miles a day. Even through the cold Michigan wintereven in the snow;I do not recommend ithe hit his marks. Then he added weightlifting, working to build his strength. He still had a soft spot for junk food, so he tried swearing off meat; going vegan for a few months dropped his cholesterol and triglyceride levels so much that even his doctor was impressed.

He dropped down to 225 all by himself, using a free app called JeFit, talking to his trainer friend, and learning proper form from YouTube videos. He hired a trainer for more help, and with guidance on diet and workout routines, hes now down to 213 poundsin a year, hed dropped 85 pounds and added muscle.

I used to wear XXXL and I now wear M (slim fit), he says, something he thought he would never achieve. Hes more confident; working out has become a part of his routine. Hes aiming to lose the last of his love handles, then build more muscle for an aesthetic look. Im a huge fan of Hugh Jackman and Ryan Reynolds, he says.

Varma stays motivated thinking about how he felt eating junk food and recovering in the hospital. He doesnt want to go back to that. He started following weight loss stories on Instagram, and eventually posted his own photos. The supportive response from his friends and family buoyed him and kept him going.

A ton of people have already said this and I am no different, he says: the keys to success were workout, diet, and consistency. For him, it also helped to have someone hold him accountable. He told friends what he was doing, using their imagined judgment of him if he failed as a motivator. That is a weird way of pushing oneself, he says, but it helped me.

Link:
This Guy Kicked His Junk Food Habit and Lost 85 Pounds in One Year - menshealth.com

Jessica Simpson has become an expert at dropping her baby weight fast. Now, her former diet coach Liz Josefsberg reveals the tips she shared with Jessica to help her slim down and keep it off.

Jessica Simpson, 37, welcomed baby number three, herdaughter Birdie Mae Johnson, in March 2019 and famously dropped 100 pounds of baby weight in just six months. Of course, it wasnt her first time dealing with postpartum weight loss. When she was slimming down after her first two kids Maxwell, 7, and Ace, 6, Jessica hired nutritionist Liz Josefsberg to help her learn how to eat right for her body.

The celebrity nutritionist, who spoke to HollywoodLifewhile promoting her new line of CBD products and how they may help with weight loss, told HollywoodLife EXCLUSIVELY, During the time I worked with Jessica following the birth of her first two children, she was following Weight Watchers. She spent well over 6 months working off weight from her first and second pregnancies. She ate regularmeals throughout the day. Usually three times and a snack. The key forJessicawas moderation and learning to indulgeintelligently.

Liz also revealed that Jessica drank a lot of water and explained why its so important when it comes to losing weight. Hydration is a secret weapon for weight loss. In my book Target 100 I urge people to get in at least 100 ounces per day. Which might seem like a lot, but it is right for our bodies. Staying fully hydrated while losing weight is critical. Much of the overeating we do is mistaking thirst for hunger. If we can keep our bodies, which are made up of over 60% water, hydrated, they burn calories and metabolize food at an optimal rate!

According to Liz another reason that Jessica is so successful at losing her baby weight is shes found a simple way to get moving every day. Jessica loves to walk. She gets out almost every day to hit at least 10,000 steps. She loves it because she can do it anywhere, she can do it with her family and it helped her lose weight after every baby.

Liz, who works with clients across the country, has recently started using CBD, short for cannabidiol, in her practice and she explained to HL how it may help with weight loss. In my experience CBD helps my clients feel less anxious and stressed out. It takes an edge off and relaxes themto begin to feel like they are more in control and can make better food decisions. Much of the overeating that my clients do is due to stress and anxiety.

Eating food releases serotonin to reduce stress in the moment. They have created bad habits around using food to reduce stress.If I can get them to take CBD regularly they report feeling much calmer and less stressed. Less stress equals less stress eating and therefore lower body weight!CBDcan reduce muscle soreness. For my clients attempting to increase exercise to assist with weight loss, this can really help them as they push their bodies to new levels of exercise.

I also encourage clients to use CBD is for enhanced sleep. Getting better, more quality sleep leads to lower weight as well because when we dont get good sleep and feel tired all the time, we tend to overeat to try and stay awake. If I can help get clients sleep in line they will start to see more weight loss results.

Continue reading here:
Jessica Simpsons Nutritionist Shares The Exact Diet That Helped Her Lose 100 Lbs. So You Can Try It - Hollywood Life

Fitness guru Joe Wicks talks to Liz Connor about why so many New Year diets fail - and how we can create a healthy new mindset in 2020 instead.

January usually happens like clockwork: a slew of new self-help books, articles and slimming blogs encourage you to 'be your best self', often by adopting a radical new diet that promises to blitz those spare inches around your waist for good.

The problem is, many crash diets encourage periods of miserable fasting and cutting out sometimes entire good groups overnight, and demonise food to the point where you're whole relationship with eating can be under threat.

According to fitness guru Joe Wicks - who has successfully helped thousands of people to lose weight - staying on these restrictive diets for a long period of time is often unrealistic and unhealthy. Even if you do lose weight initially, it's not unusual to gain it again (plus even more, in some cases) before the spring comes around.

Thankfully, attitudes around diet culture are changing. A new survey commissioned by recipe box company Gousto (gousto.co.uk) has found two-thirds (68%) of UK adults believe the one-size-fits-all model just doesn't work.

So, how can you shed those excess pounds in a safe and effective way? We asked Wicks to give us some quick tips...

Why should people avoid restrictive diets in January?

"It's the time of year now where everyone wants to make changes to their life, whether that's with exercise or food, but the last thing you want to do - especially if you're someone who really loves food - is to go on a low-calorie diet," says Wicks, 33.

"Sure, it will work in the short-term and you'll probably lose weight on the scales, but emotionally it's going to absolutely ruin you. You're going to be so exhausted, you won't enjoy it and it's not going to be a sustainable approach.

"Try to think about a long-term vision, as opposed to a quick crash diet. Incorporate it with exercise and cooking with fresh ingredients at home; you're much more likely to succeed throughout the year."

Why do people fail at New Year's diets?

"Because they're awful, aren't they? Dieting is normally all about how little you can eat and how much exercise you can do. When you combine those two things, it effects your sleep, your mood and your energy levels.

"If I could give you one tip, it's to focus on getting yourself moving instead. I always tell people to start with 15-20 minutes a day of exercise at home; this will get your energy levels up and your self-esteem boosted. Exercising is going to have a massive effect on your food choices and your ability to go into the kitchen and cook yourself something healthy.

"Trying to do everything all at once is a bit much," he adds. "Focus on fitness first, and the rest will hopefully follow."

What other tips do you have for those looking to lose weight this year?

"Have a look at your portion control. I'm not saying to count calories, but to keep your plate to a healthy size. The good thing about exercise is that it elevates your mental health and your mood so much that you don't want to go and put junk food in your body afterwards.

"Meal prepping is one of the best things you can do too. If you leave the house without food, you're going to grab options on-the-go, which will likely be unhealthy convenience food.

"That's fine to do once or twice a week, but if you're doing it a lot, you're never going to truly know exactly how much you're consuming. The simple act of making some overnight oats for breakfast, or a salad for lunch can make a huge difference over time when it comes to staying lean."

What are you favourite ingredients for healthy eating?

"I really think it's great to have chopped tomatoes, coconut milk, curry powder, spices and tins of lentils, pulses, grains and beans in your cupboard. With these key ingredients, you can make really amazing veggie curries, or you could throw some chicken in there for some extra protein. Rice is also a great staple for making quick stir-fries after work.

"There's no magic fat-loss food; it's all about getting a good balance of everything and getting lots of fruits and veg in your diet.

"It's good to be a bit intuitive with it - ask yourself what foods make you feel energised and healthy? Don't think you have to jump onto a certain diet because everyone else is doing it."

Do you follow a flexitarian diet yourself?

"Yes. I eat a lot of veggie meals and with Gousto, I get four recipe boxes delivered per week that I can make at home. Three of those will be vegetarian and one will be meat-based.

"That's a massive step for me. During the process of researching and writing my veggie cookbook, Veggie Lean in 15 (16.99, Pan Macmillan), I realised that you can get really amazing food as a vegetarian. I'm still not fully committed to going hardcore vegan though."

Many people feel like they don't have time to cook healthily, do you think that's untrue?

"I really think you have to remove that time barrier from your mind. We know full well that we can smash a Netflix series in a couple of days or watch our soaps, so we can all find half an hour to exercise or cook well - if we prioritise it.

"It doesn't need to be hours in the kitchen either. My whole philosophy with my Lean in 15 series is that you can make a really healthy and nutritious meal in just 15 minutes, and have some leftover for lunch the next day.

"It's that kind of mentality of prepping in advanced and being organised that works in the long-run."

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Food: Joe Wicks on why you shouldn't try restrictive dieting this January - The National

Terry Crews hasnt been on an NFL team in 24 years, but at the age of 51-year-old, Terry Crews looks like he could be a professional football player or even a pro bodybuilder. Crews shared a photo of his amazing physique on Twitter, and the internet was in awe.

The Brooklyn Nine-Nine flaunted his muscles on Twitter as a way to promote Americas Got Talent, which he hosts.

MY NECK, MY BACK, MY BICEPS AND MY LATS!!!!! #SweatForSuccess Heres some BACK inspo before @AGT is BACK tonight at 8!!!!!

In the mirror selfie, Crews showed off his chiseled stomach, engorged biceps and his back that looks like a mountain.

To keep in shape, Crews has been practicing intermittent fasting since 2012. He says intermittent fasting has been a bit of a fountain of youth for him. Crews doesnt eat his first meal until 2 p.m. and eats as late as 10 at night. In his 16 hours of fasting, he will allow himself to drink coffee, tea, coconut oil, or amino acid drinks.

Crews diet includes foods such as apples, vitamin shakes, protein shakes, yogurt with granola, omlets, salad, and chicken.

The Expendables actor usually wakes up before 5 a.m. to start his day his workout. Crews begins with a cardio warmup, typically on a bike or treadmill. Exercises include upright row, power clean, Romanian deadlift, incline bench press, machine press, dumbbell flye, free-weights, deadlifts, squats, and jump squats.

The 63, 245-pound Crews utilizes a 24 workout, where he does four different exercises of six reps each (which equals 24). The former NFL player focuses on shoulders, back, core, lower body, press-ups, pull-ups, and bicep curls.

For me, one of the most valuable biceps exercises is actually the pull-up, Crews told Mens Health. A lot of people spend some time on barbells. For me, when I started to master the pull-up, my biceps really, really started to show.

I do tons of press-ups, Crews adds. And not just on chest day, sometimes two or three times a week. Simply just to warm my body up. It works. And its kind of like, if it aint broke, dont fix it.

Crews said he does an hour or two lifting four times a week and runs four miles on the treadmill after each lifting session.

Now, you know the celebrity diet and workout of Terry Crews so you can get in the best shape for 2020.

[MensHealth]

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51-Year-Old Terry Crews Flaunts Amazing Physique That Has Muscles On Muscles Learn About His Diet And Workout - BroBible

Almost three in four people in Scotland quit at least one attempt to undertake a health kick (72%) in 2019 according to new polling carried out by Diabetes UK.

The findings were revealed as January resolutions, which often revolve around diets and exercise, are in full swing.

Almost half (47%) of Scottish respondents said they were planning on going on a diet this January and over a quarter (27%) said they were considering signing up to a gym, to exercise classes or with a personal trainer in the New Year.

Nearly a quarter (24.5%) agreed that January worked best for them when it comes to making lifestyle changes that include a diet or health kick.

The charitys polling showed that more than six in 10 of those surveyed (64%) admitted they tended to gain weight with an average gain of 7lbs over the festive period. In addition, more than two in five (43%) of Scottish respondents who said they eat a larger amount of food over Christmas also said the weight gain could become uncontrollable.

However, Diabetes UK is urging the public to avoid fad diets and to approach any lifestyle changes in a healthy and sustainable way, to ensure these changes stick for the longer term.

Emma Elvin, senior clinical advisor at Diabetes UK, said: Sustainable weight loss for many people is one to two pounds a week, and while we tend to lose more at the beginning of a diet, this will largely be water.

It is important any diet is safe, and helps people keep the weight off in the long term. Getting support from a healthcare professional, your family or friends can really help to keep you on track.

In Scotland, 65% adults are overweight including 29% who are obese. As obesity accounts for 85% of your risk of type 2 diabetes action to maintain a health weight could potentially see more than half of all cases prevented or delayed.

Did you start a health kick this year? Let us know in how its going in the poll below.

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POLL: Research shows 3-in-4 people quit health kicks last year - are you trying to lose weight? - Evening Telegraph