Fitness for many is a difficult journey especially when trying to focus on one particular area - such as belly fat- and getting little result.

Exercise and diet both play a crucial role in ensuring you get the results you want.

For so many of us, there are two major factors that prevent us from getting a workout in: time and space,Grincerisaid.

Scheduling time to work out is one thing that takes a lot of organisation and dedication, but finding the physical space to work out should be a no-brainer.

For most, finding the time to go to the gym, especially once winter is in full swing, can be extremely difficult.

Withblastsof cold weather, motivationcandrop and gym membershipsgoto waste, butGrinceriexplained you can do a simple belly fat burning exercise from the comfort of ones home.

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He said: Working outdoesnt require a huge studio, a spacious backyard, or even the need to move your furniture around, he said.

According to Grinceri, there are four essential moves that use gliders and light ankle weights that each target the core and can be doneina teeny tiny apartment.

These are the top four moves recommended bythefitness specialist.

1. Torso Twist

Angelo Grinceri said: With light ankle weights on, tap right toe in front and put hands behind your head.

Pull belly button in towards the spine as you lift leg up to a soccer kick and rotate torso before bringing to starting position.

Lean body back after restarting each repetition. Repeat 8times on both sides.

2. Rotation Lift

Take one arm straight out at a diagonal and opposite leg out to the side. Lift knee as you squeeze abs, bringing arm to knee and twisting.

Lift and reach back to starting position. Repeateighttimes on both sides, he explained.

3. V-Up

Angelo recommended a V-up as one of the moves a slimmer should do to ensure natural belly fat burning to occur.

He said: Starting on your butt with legs out in a V-position. Lean back and lift knees up slowly as you squeeze core tight before bringing legs back down. Repeateighttimes.

4. Plank Hover

Start in a plank position with both feet on one glider, keeping abs tight and elbows in line with shoulders.

Shift chest forward, bringing it in front of elbows before returning to starting position. Repeateighttimes.

Angelo trained at theGreys Institute of Physiotherapy alongside doctors; armed with the knowledge of how each tiny muscle connects to the bone and how each joint moves. He trained here with his childhood friendStephen Pasterino and founder of the method.

Hisapproach to health and wellness is all about longevity and preparation. He believes we should participate in exercise that prepares the body for all of lifes daily requirements, mainly ones that improve how well we get from place to place (such as walking!)Angelo uses his background in human performance and pilates to stimulate and tone every muscle in the body while challenging balance and coordination.

Angelo regularly treats fans to workout videos and fitness images on his personal Instagram.

As a teenager, he became obsessed with bodybuilding. He lifted heavy weights with basic movement patterns, never stretched, and subsequently felt terrible, with back pain. So he then reviewed his fitness lifestyle and started to replace every piece of it with a more holistic option.

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Star fitness specialist gives his top tips on burning belly fat without going to the gym - Express

spukkato/Getty Images A healthy diet, more exercise, more sleep, and better stress management are often the keys to weight loss. But what if youre doing all that and not seeing a difference? Unfortunately, theres no magical weight loss pill that will help you keep pounds off forever, but there may be one out there to give your body the jumpstart it needs.

After appropriate nutrition and physical activity, drug therapy to promote weight loss in patients who are overweight or obese can often improve a patients metabolic healthas proven by controlled, randomized, clinical trials, says Harold Bays, M.D., F.O.M.A., F.T.O.S., F.A.C.C., F.A.C.E., F.N.L.A., medical director and president of Louisville Metabolic and Atherosclerosis Research Center and chief science officer for the Obesity Medical Association. What is perhaps most exciting is the number of investigational anti-obesity agents in development. The prescription medications mentioned below are all FDA-approved, but they can come with side effects and arent right for everyone so youll want to discuss your unique situation with a physician who specializes in weight loss to figure out the best weight loss plan for you.

Liraglutide

This drug is actually an injection, not a pill. However, patients using liraglutide (Saxenda) may lose 5-10% of their bodyweight. Its also available in a lower dose (Victoza) to treat type 2 diabetes.

Lorcaserin

Lorcaserin (Belviq) acts on the serotonin receptors in your brain to trick you into feeling fuller than you normally would after eating smaller servings. The medication can help patients lose 5-10% of their bodyweight.

Naltrexone-bupropion

A mix of these two drugs (available as Contrave) may curb hunger and help you feel full. Traditionally, naltrexone is used to treat drug addictions and bupropion is used for depression and smoking cessation. Patients taking a naltrexone-bupropion prescription may shed 5-10% of their bodyweight.

Orlistat

Available in a higher dose as a prescription (Xenical) as well as over-the-counter in a lower dose (Alli), orlistat is a lipase inhibitor that helps reduce the amount of fat your body absorbs from food. Some people lose about 5% of their bodyweight while taking orlistat.

Phentermine

Phentermine is a stimulant that helps suppress your appetite and could lead to a drop of about 5% of your bodyweight. However, its only approved for short-term use (up to 12 weeks). Phentermine is also part of a combination drug called Qsymia that contains topiramate (which is used to treat migraines and seizures). That formulation can help some patients lose 5-10% of their bodyweight.

Most supplements that tout weight-loss benefits dont have enough robust research on humans to support their claims. The FDA also considers supplements (which can be formulations of nutrients like vitamins, minerals, or amino acids, or ingredients derived from herbs or botanicals) more like foods than drugs so theres no regulation. That means its up to individual manufacturers to make sure their products live up to the claims on their labels.

If youre interested in taking a supplement to boost your weight loss efforts, make sure you talk to your doctor first, especially because some can interact with medications you may already be taking. Below, weve compiled a list of popular ones.

Caffeine

We all love coffee because of the way it energizes us. The same way coffee stimulates our central nervous system, caffeine as a supplement can also kick our fat oxidation process into gear. Studies are mixed, but it may have a small effect on bodyweight and help prevent weight gain in the long run. Youll just want to be on the lookout for nervousness, vomiting, and a rapid heart rate.

Chitosan

Derived from the exoskeletons of crustaceans and arthropods, chitosan is a starch that binds fat in the digestive tract. Some small, poor-quality clinical trials show minimal effect on bodyweight, and side effects can include indigestion, bloating, and constipation.

Conjugated linoleic acid

Some clinical trials show that conjugated linoleic acid may work on a number of bodily processes including lipolysis, lipogenesis, and apoptosis to cause small reductions in bodyweight and body fat, but results are mixed. Unfortunately, it can cause quite a few digestive issues and throw off your glucose homeostasis.

Forskolin

Extracted from a plant in the mint family, forskolin is said to reduce a persons appetite. The problem is that it hasnt been studied very much on humans so its hard to say if it actually works. Side effects may also include indigestion, hypotension, blurred vision, pale skin, and fatigue.

Garcinia Cambogia

This is an extract from a tropical fruit that contains hydroxycitric acid. While some research has found it might promote small amounts of weight loss in the short term, side effects can include nausea as well as liver toxicity in rare cases.

Glucomannan

Glucomannan is an ingredient extracted from the roots of the elephant yam. Older studies suggest that taking glucomannan with meals may help keep you fuller longer to help you lose weight. However, more recent research shows that it doesnt really help with weight loss. Not only that, it can leave you with bloating, gas, and soft stools.

Green coffee bean extract

This extract may work by preventing the accumulation of fat and regulating the metabolism of glucose. Some research points to small amounts of weight loss, but few high-quality clinical trials have been completed. Headaches and urinary tract infections have been reported as side effects.

Green tea extract

Theres not enough research to say green tea definitely helps you lose weight, but some studies say it may help by boosting calorie burn and fat oxidation and lowering fat absorption. The bad news is it theres the potential for unpleasant side effects like constipation, nausea, high blood pressure, and liver damage.

Hoodia gordonii

This succulent from Africa is said to reduce appetite, but theres very little published research on humans and it can trigger higher blood pressure and a faster pulse.

Irvingia gabonensis

Irvingia gabonensis comes from the seed of an African mango tree. Its purported to interfere with adipogenesis and help reduce leptin, a hormone associated with obesity, but few clinical trials have been done. It can also cause gas, headache, and sleep disturbances.

Raspberry ketones

As you probably suspect, raspberry ketones come from raspberries. Some studies point to various raspberry components as helpful weight-loss aids, but there is very limited research specific to how raspberry ketones work on the human body, and some of it is funded by the National Processed Raspberry Council. While theres potential for success, a lot is unknown.

Steer clear of any supplements containing these ingredients, which can pose serious health risks:

Gallery: These 40 fit celebrities over 40 will inspire you to hit the gym

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The Latest Weight Loss Pills That WorkAnd the Ones That Don't - msnNOW

Attaining abs is a science, which Olivia Culpo walked HollywoodLife via. The mannequin spilled on what has performed an enormous half in reaching her toned midsection, along with explaining her day by day meals and favourite exercise applications.

With three consecutiveSports Illustrated Swimsuit Difficultyphotograph shoots below her belt, Olivia Culpo is an knowledgeable as regards to bikini our bodies! One of many 27-year-old mannequin and former Miss Universe winners finest equipment are her rock-hard abs, and HollywoodLife caught up with the wonder for an EXCLUSIVE interview on how you can also obtain such a toned midsection. I attempt to keep a wholesome life-style thats sustainable so I can keep away from having to crash food plan or really feel tremendous sluggish [or] off form. For me, its all about feeling wholesome from the within out, Olivia instructed us. While you eat effectively and exercise, youre feeling wonderful, so finally thats at all times my objective. What works for me is a low carb, excessive protein and fiber food plan. For exercises I like energy coaching/circuit coaching, barre, pilates, biking, and working. Its actually essential for me to change up my exercises. Thats only a transient overview of the well being routine Olivia follows. She proceeded to dive into the specifics of her exercises and food plan, so get able to take notes!

Starting with Olivias food plan, the I Really feel Fairly star laid out her go-to three meals of the day. For breakfast, she normally has half an avocado, two eggs and turkey bacon with both GG crackers or a coconut wrap. When lunch time rolls round, Olivia likes to go for a salad of some sort with rooster. And for dinner, shes most probably to have greens and a lean protein. Olivia additionally grazes all through the day on snacks like a yogurt, apple, smoothie and almonds.

Olivia went much more in-depth into her exercise routine, a routine that she is especially strict about. I attempt to exercise as many instances every week as I can. Ideally, I exercise 5 instances every week however once Im touring for work or on set for 12 hour days, its harder to carve out time, she instructed HollywoodLife. Whereas Olivia targets her complete physique, she revealed whats her No. 1 secret for abs. Cardio is a big a part of getting abs! When Im working often, I can truly obtain abs corresponding to when Im doing common ab workout routines, Olivia dished. Moving into the science of cardiovascular exercise, she added, Cardio helps hold your BMI low and in addition stimulates your metabolism so it stays at the next price all through all the day. So your physique is in fats burning mode for for much longer, its just like the reward that retains on giving.

Olivia was feeling beneficiant. Outdoors of abs, the mannequin additionally spilled on her three favourite exercises for reaching her lengthy, lean legs and arms! Barre, Pvolve and Pilates are nice for getting lengthy lean muscle, Olivia instructed us. And should youre into weight coaching, Olivia confused the significance of stretching and never solely due to lurking cramps. Once Im working so much or energy coaching with heavier weight, I at all times be sure that to stretch and foam roll a ton. This may hold your muscle tissues from bulking up and changing into tremendous dense, Olivia defined, emphasizing that stretching is SO essential!

From cardio to barre, how do you mix all the following pointers? Olivia walked us via that as effectively! I actually like to change up my exercises and its essential for me to include some type of cardio. Id say an excellent exercise combo for me could be Pilates/barre/Pvolve and working, Olivia instructed us, revealing her favourite exercise routine. She shies away from stressing out her joints, including, Low affect precision workout routines are superior for core, flexibility and lengthy lean muscle, and working is my favourite type of cardio.

With Thanksgiving, Christmas and Hanukkah approaching and with that, stuffing, sugar cookies and extra items that dont cater to a low BMI Olivia admitted that she doesnt solely indulge in the course of the vacation season! I indulge often which I feel is a very essential a part of making a wholesome life-style, versus randomly binging for intervals of time. I feel should you discover a system that works for you, you possibly can nonetheless get pleasure from your favourite issues on a considerably common foundation so long as you get again to your wholesome life-style after, she defined. For those who want one thing extra concrete to comply with, Olivia even offered percentages!

The 80/20 rule is an effective guideline. Eighty % of the time be actually good, and 20 % of the time give your self some room to splurge, the mannequin and actress instructed HollywoodLife. Particularly on the holidaysmy mother is the very best prepare dinner and she is going to make 10 completely different type of vacation cookies. Theyre scrumptious. So sure, you possibly can munch on that gingerbread man and nonetheless sport a six-pack like Olivias!

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Olivia Culpo Reveals Her Diet & Fitness Secrets To Help You Obtain Rock Hard Abs Just Like Hers - Sunriseread

The health of individuals represents their overall physical condition. Barbadians should see this as different from wellness which holds a key to comfortable living regardless of whether a person is afflicted by an ailment or not.

While someone may have limited control over a diagnosed illness, all factors of wellness are accessible at any time and full use of these practices not only make living with sickness easier but also helps stave off disease for the uninfected.

This is the message to diabetics, persons with other non-communicable diseases, sufferers of different illnesses, and those without any afflictions, passed on by University of the West Indies lecturer in Social Psychological Research, Dr Dwayne Devonish.

Health is the state of being, but wellness is the active process of becoming healthy, he said Tuesday, and went on to explain that the usefulness of wellness becomes evident following a doctors diagnosis of many ailments in a patient, things that you probably consider a death sentence.

He said it is at this stage that the resources of wellness can come into play. You make a choice in terms of your health. You decide to cut back on what you eat, form relationships with people who support you in terms of your journey towards becoming healthy.

You take on particular actions and you make decisions, positive thought patterns and attitude towards your health. While your health may be compromised based on what the doctor told you, you are on a path called wellness.

Persons should use wellness resources across the board permanently but Dr Devonishs message was aimed at diabetics, other NCD sufferers, their relatives and close friends because he was delivering the Diabetes Association of Barbadoss Third John Grace Memorial Lecture at Solidarity House, Harmony Hall, St Michael.

Dr Devonish, the lead author of a government-endorsed National Policy for Workplace Wellness 2019 for Barbados, defined wellness as an active process of becoming aware of making choices about/towards living a healthy and fulfilling life.

So whether you have diabetes or not, the start is now. You can make a change in the way that you eat, relate to people, interact with food, engage with physical activity or the lack thereof. There is always an opportunity to change what youre doing.

He told the audience that persons who invoke wellness practices should not despair after an illness diagnosis because there are perfectly healthy individuals out there with no wellness habits who would appear worse for wear than the truly sick.

In other words, you can go to work with as many conditions as you have and still be productive and well because somebody else without any condition, any physical illness, they may be physically healthy but they may be unwell, because it is what you actively do with your life. That is the difference between wellness and health.

He noted, however, that usually wellness is addressed in its physical dimensions, largely the eating part: diet, nutrition, then the physical activity, but the National Workplace Wellness Policy added eight other dimensions important for the person with NCD or the caregiver in Barbados.

Following are the nine dimensions with abbreviated explanations:

1) Physical Wellness diet, activity.

2) Psychological and Mental Wellness focusses on a persons emotions and thought patterns attended to daily. Diabetes affects the physical and mental state. A persons life could begin deteriorating after a diagnosis of diabetes. Worrying about the diagnosis induces stress that also affects blood sugar levels. It is not only what you eat.

3) Environmental Wellness speaks to how people take care of their physical environment, recognising that it affects their state of health. There are environmental stressors that induce mental consequences on your health whether you have NCDs or not.

4) Social Wellness your social network influences your lifestyle habits. Oftentimes the people who we relate to or keep company with, the extent to which they encourage us to lead a healthy life, or ones that encourage us to take an unhealthy life [are key]. This matters just as much for children. When children drink sweet drinks, it is not just about the physical and psychological. Children operate within a network.

5) Intellectual Wellness speaks to how active mentally we are or in terms of what we do. Reading or not reading books is an example. Retirees must find ways to keep mentally active to stave off intellectual decline.

6) Occupational Wellness those chosen careers, do they benefit you your wellness?

7) Spiritual Wellness looks at how every individual searches for deeper meaning, not necessarily in religion but other value systems.

8) Cultural Wellness understanding how our own culture affects what we do, how we take action and make choices about our health.

9) Financial Wellness an individuals full awareness and knowledge, control over effective management of finances, and how the ineffective management of those finances can have a domino effect with negative consequences.

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More than diet and exercise . . . Wellness supports good health - Barbados Today

WorkScores research identified three key areas that are impacting mens wellbeing at work.

An unhealthy mindsetIt appears that the stress of the modern workplace is having a significant impact on the mental wellbeing of male workers. Among those we surveyed, close to half are very stressed out and depressed most days. Also, 52% frequently felt anxious, with the highest rate of anxiety being among those between the ages of 25 to 34 years old. A further 10% of men do not feel that they can deal with life challenges, and 20% rate their work-life balance as very poor.

Poor sleep habitsOn average, men only sleep for about six hours per night, which is less than the recommended seven to nine hours. Disturbingly though, 40% of them report having poor-quality sleep. Improving sleep time and quality is vital for male wellbeing; the WorkScore data shows that those who slept more, experienced less stress and were less depressed, and those who rated their sleep as high-quality experienced close to 20% less stress at work.

Struggles with diet and exerciseAlthough men rated themselves highly for fitness, the WorkScore research found that men are not getting the recommended amount of activity. Highlights from the research show:

Men aged between 25 to 34 years get only 19 minutes a day of exercise

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'As a gender, we tend to open up less and bottle up more' - Human Resources Director

Analysis by MORE TH>N revealed obesity was a significant factor in six of the 12 most common pet insurance claims it received in 2018.

It said having a cat or dog which was overweight or which was not having enough exercise could contribute to the development or complexity of these conditions. Indeed, it could also impact the animals rate of recovery from these illnesses.

Claims for these conditions average at 900 compared to the 722 for the top 12 conditions overall. And MORE TH>N said this was most likely because obesity could make it harder to treat these types of illness a factor which drives up vet fees.

MORE TH>N revealed it received over 9,000 claims and paid out more than 8 million for this top six obesity-influenced conditions in 2018.

The problem, it said, was largely caused by pets not getting enough exercise and having a poor diet.

Andrew Moore, director of Pet Claims at MORE TH>N, and a qualified vet, said: As an insurer and a former vet, I regularly see the issues pet obesity can cause and its a worrying trend.

Pet owners are responsible for keeping their pets healthy, but the truth is many cats and dogs arent getting enough exercise.

In a bid to help pet owners, MORE TH>N than partnered with PitPat, which makes dog activity monitors, to offer free membership to the service for customers who take out pet insurance in November.

Being a member means you will be entitled to a free PitPat monitor which is attached to your dogs collar to monitor their exercise and weight.

The monitor works with a free app that sets a daily exercise goal based on the dogs breed and age, and users earn points for reaching their goal.

These points can be exchanged for prizes, including up to 100 cashback for MORE TH>N customers.

Andy Nowell, CEO of PitPat, said: Every owner wants to do the best for their pet, but sometimes we all need a little help.

As diet also plays a crucial role in keeping pets healthy, MORE TH>N has provided advice on managing your dog or cats diet here.

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How helping your dog shed the pounds could save you money - The Money Pages

Balanced diet, exercise advised to ward off diabetes

LAHORE:Expressing concern over rapid increase in diabetes in Pakistan, medical experts have advised balanced diet, regular exercise, appropriate medication and prevention from risk factors to ward off the disease.

They were speaking in a seminar on The Family and Diabetes held here in a hotel under the aegis of Mir Khalil-ur-Rahman Memorial Society (MKRMS) - Jang Group of Newspapers, in collaboration with Medical Unit-III, Lahore General Hospital and Barrett Hodgson Pakistan in connection with World Diabetes Day.

Punjab Health Minister Prof Dr Yasmin Rashid termed it a matter of grave concern that Pakistan was ranked 5th or 6th with regard to prevalence of diabetes in the world, adding that sedentary lifestyle, bad eating habits and lack of exercise were triggering points of diabetes. As diabetes is a congenital disease, she said it also adversely affected the newborns health. She said that diabetes was a mother of all diseases as it affected every limb and organ of the body, saying that the Punjab government was doing everything to improve facilities at DHQ and THQ hospitals to provide specialised treatment to the patients in their hometowns.

University of Health Sciences Vice-Chancellor Prof Dr Javed Akram said that approximately 35 million people were diabetic in Pakistan, adding that the burden of this disease would double in the next 25 years.

He said that approximately 420 million people were suffering from diabetes all over the world and nearly 8 million people succumb to this disease. He said that once person contracts diabetes then he or she has to live with it for life. The obesity is increasing in Pakistan, which is one of the major causes of diabetes, he said, adding that precautionary measures must be adopted to prevent diabetes.

King Edward Medical University Vice-Chancellor Prof Dr Khalid Masood Gondal pointed out that quacks were largely responsible for spreading diabetes among the people, saying that there was no truth in cable TV ads claiming to root out diabetes once and for all. The patients must see a qualified physician, he added. Post Graduate Medical Institute/Lahore General Hospital Principal and Chief Organiser Prof Dr Sardar Muhammad Al-Fareed Zafar informed that an Endocrine Ward was being established in Lahore General Hospital, where all complications of Endocrinology would be treated. He said that diabetes cant be cured but it can be controlled through precautionary measures and healthy lifestyle.

Head of Medical Unit-III, LGH, Prof Dr Tahir Siddique apprised the people of the diabetes complications, prevention and control with a view to living a healthy life despite carrying the disease.

Dr Imran Hasan, Associate Professor of Medicine LGH, stressed to regularly check their sugar. Those diabetics, who do not check their diabetes, face difficulties in treatment of their disease, he added.

Prof Dr Saqib Siddique, Professor of Gynae, emphasised on people to use fresh vegetables and fruits and desist from using white flour and white sugar to prevent the disease. Head of Paediatrics, LGH, Prof Dr Agha Shabbir Ali said that around 70,000 children were being diagnosed diabetics every year in Pakistan, adding that there was a need for proper counselling of parents for prevention, control and treatment of diabetes among their children.

Prof Dr Muhammad Moin, Professor of Ophthalmology, LGH, said that diabetes affected the eyesight; therefore, he advised diabetics to get their eyes examined periodically.

Head of Surgical and Allied Unit, LGH, Prof Dr Farooq Afzal, said that every fifth person was diabetic, the disease can be avoided through healthy lifestyle. He said that the people must avoid fried food, and include fruits and vegetables in their food along with daily exercise. He said that obesity was a major cause of diabetes, saying that men having waist above 35 inches and women having waist above 31 inches become vulnerable to diabetes. Head of Pulmonology, LGH, Prof Dr Khalid Waheed said that diabetes caused lungs TB. If it is not treated timely, then TB turns into multi-drug resistant TB, he added. Presenting vote of thanks, Senior Regional Manager Barrett Hodgson Pakistan Rahat Mughal said that pharmaceutical company, ranked among top 15 companies, regularly conducted awareness programmes among the general public.

Besides, Head of Neurology, LGH Prof Dr Mohsin Zaheer, Endocrinologist Dr Maleeha Hameed, Dr Aurangzeb Afzal, Adviser to Health Minister Prof Javed Chaudhry, Dr Kashif Aziz also spoke on the occasion.

MKRMS Chairman Wasif Nagi conducted the seminar, while Khaleeq Hamid recited verses from Holy Quran and Naat-e-Rasool (PBUH).

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Balanced diet, exercise advised to ward off diabetes - The News International

One of the most common health hazards of being overweight are constant back pains and aches. The excess body weight puts additional strain and pressure on the spine, thereby also increasing the chances of affecting (and altering) your posture along with a chance of developing either a herniated or bulging disc. 24-year-old Yash Mittal tells us that at his heaviest, he weighed 105 kgs and would suffer from a constant back pain. Not only that, I also couldnt sit properly because of the excess body fat that I was carrying.

To conquer all my aches and pains, I decided to lose weight by starting to play basketball and then working out in a gym. I also hired a personal trainer for the same. he adds.

But, for almost three years, I didnt see any results!"

"Yet, I was determined and didnt lose hope. After 3 years of constant disappointment, I decided to set a new goal for myself lose weight and get ripped in a years time. Looking back at this goal now, I realise that this was possibly the best move that I made. When you are trying to lose weight, initially, you don't really know what you are doing, even if you are following your trainer's commandments. The results only come to you when you want them to come and actively prepare for them to come as well. So, to prepare for mine, I devised the below weight loss plan," he says.

After failing to lose weight for 3 years, I was finally able to trim from 105 kgs to 90 kgs by motivating myself via watching motivational workout videos the kind that leave you with goosebumps and also help you develop the right frame of mind to workout eating right and constantly upgrading my workout routines to achieve maximum results. This is also the secret of building healthy muscles." How? The below weight loss exercise routine will help you understand.

Every day, Id start by running on the treadmill for 10 minutes, followed by stretching the body part (arms, legs, etc) I was going to work on that day. I only focussed on one body part, a day, and would indulge in 6-7 exercises (with 4 sets of each exercise) dedicated to it.

Post this routine, Id do 2 exercises focussed on abs/sides (alternatively) and then end the session with 30 minutes of cardio on the treadmill, cycle and cross trainer.

QUICK READ: The best cardio machine for every type of workout

While following this plan, I learnt that to build your body, you need to change your workout routines after every 3 months because if you don't then your body gets habituated to them and after a while it stops affecting you until you start lifting heavier. So, it is always better to change your workout after a period of 3 months.

Yash explains that your diet is not only the most important thing to get right but it is also the toughest. To lose weight, he started following the below three-meal plan via which he ate the heaviest meal of the day in the morning and lighter ones later in the day.

Breakfast: Protein shake + cereal with a lot of milk

Lunch/Dinner: Rice and curry with an egg roll or Subway-style sandwich

Post meals: Salads, fruits or protein shakes

For me weight is just a number. My motto is to be lean with strong bones.

First things first: Eat clean! The saying ABS are made in the KITCHEN is true. Also, don't get into steroids and start asking when am I going to get muscles or get lean. Good things take time. This is something that I have learnt from a personal experience, I also used to ask this all the time and in return my trainer asked me to start taking steroids. Dont do that!

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight & build muscles like this guy who transformed his body to get rid of a constant back pain - GQ India - What a man's got to do

It would be like studying an intensive exercise program including long runs, calisthenics and strenuous sports among sedentary volunteers for just six days. The investigators might find that the program made the volunteers sore, tired and weak. However, a six-month trial, allowing adequate time to adapt to the new regimen, would reach the opposite conclusion, revealing the real benefits of physical activity.

Despite their greater difficulties, diet trials receive far less funding than drug trials, especially considering that poor diet is the leading risk factor for premature death. Few big companies stand to profit directly from dietary treatments for chronic diseases. Consequently, typical diet trials must get by on shoestring budgets, rarely exceeding a few hundred thousand dollars, compared with drug trials that may cost several hundred million dollars. Without adequate support, quality inevitably suffers. Diet trials of adequate size, duration and intervention strength rarely get done.

This problem has special relevance now, as the Dietary Guidelines Advisory Committee reviews the science in preparation for new Department of Agriculture recommendations to the public in 2020. Among thousands of scientific articles initially screened, only a small proportion so far have passed strict quality criteria for inclusion in committee deliberations. And ultimately, recommendations to the public can be no stronger than the science on which they rely.

Which doesnt mean that all nutrition research is unreliable. High-quality observational studies and clinical trials provide strong evidence for the benefits of whole carbohydrates (nonstarchy vegetables, fruits, legumes, minimally processed intact grains) over highly processed, fast-digesting carbohydrates (refined grains, potato products and added sugar). We also know that nuts, olive oil and avocado protect against chronic disease, contrary to dietary recommendations during the low-fat diet era, as embodied by the 1992 Food Guide Pyramid.

We need a sort of Manhattan Project to find definitive answers to the epidemics of diet-related disease. Nutrition research to prevent disease must have the same quality and rigor as pharmaceutical research to treat disease. Building the necessary scientific infrastructure will require sustained investment by government and philanthropic organizations, but the amounts involved would total a fraction of a cent for every dollar spent treating diet-related conditions like obesity, Type 2 diabetes and cardiovascular disease.

Study authors and the media can help by avoiding the tendency to overstate the results of weak research, contributing to public confusion. And the public has a critical role to play, not only demanding government action but also volunteering for diet studies.

No other factor approaches the importance of diet for public health. To reduce the human toll of chronic disease, we must upgrade the quality of nutrition research. The financial investment required will yield huge returns in medical cost savings.

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Why It Is So Hard to Figure Out What to Eat - The New York Times

Eddie Hall is strongman and TV personality who has won the titles of UKs Strongest Man and Englands Strongest Man numerous times. The star has recently slimmed down and explained his healthy transformation was due to cutting one thing from his diet. By ditching carbs, Eddie dropped from his starting weight of 31st 7lb by around five stone.

The strongman had an interest in sports from a young age and was a national champion swimmer for many years in his youth.

First lifting weights at age 13, Eddie made the decision to become the worlds strongest man when he was 19-years-old and started adjusting his exercise routine to help that.

With his physical strength such a big part of his career, Eddie explained the importance of nutrition in his life.

He told Express.co.uk: Nutrition is key, if I didnt eat everything in sight I wouldnt be anywhere near as strong as I am now.

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Ive always had a good balanced healthy diet just times that by four, so if you have a bowl of porridge Id have a bucket of porridge and its as simple as that.

I eat it quite easily, being a big guy I can eat a lot so I need to feed the body.

After winning the title in 2017, the athlete became concerned about his health and decided to slim down.

He said: When I won the worlds strongest man at 29, I was 31st 7lb, thats what I had to be the strongest man on the planet.

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I had a few health implications, working with blood doctors and nutritionists I got a bit worried.

Eddie cut back on carbs in a bid to shape up and managed to drop around five stone by ditching the food group.

I need to now take a step back and look after my health, he told Express.co.uk.

I cut my carbs out and over the last two years I lost a total of 30kg, or five stone, and I feel a lot better for it and am enjoying my life better for it.

He explained removing unhealthy carbs can be the best way for dieters to get into shape.

The best tip I have would be cut the carbs a little bit, they are the source of all health and obesity problems in this country, Eddie added.

That was the easiest thing I did, up my proteins and fats and cut the carbs a little bit and it worked for me first hand.

Speaking of what carbs should be cut, he said: Crisps and chocolate. Now I tend to stick to the basics, potatoes, rice, pasta, stuff like that, good quality fruits.

Since taking a step back from his career as a strongman, Eddie has taken on different challenges which have been documented on the small screen.

He is back on screen for Eddie Eats America, which airs on Dave tonight. The show will see himl travel around America to take part in some of the biggest and best eating challenges in the US.

Eddie will also show off his strength tonight in Strongest Man in History which will air on History. The athlete will join other strongmen as they attempt famous feats of strength to separate the myths from the truth.

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Eddie Hall weight loss: Strongman cut one thing from diet to shed astounding five stone - Express