GRAND JUNCTION, Colo. (KKCO/KJCT News)-- The Grand Junction Fire Department is looking forward to some of the new safety functions, since the public safety sales tax passed in 2017.

Part of the plan was to grow the fire department and put in new fire stations around town. Station #6 is on its way to be being built at Horizon Park, which is off 27 Road. Staff is still in the stages of securing a contractor. A residential house which currently sits on the property will be demolished as part of the plan. But before it is, the fire department will be using the house for training their current recruit class.

"Right now we have our recruit academy going on and we're actively hiring for people for EMT certifications and without EMT certifications. So you have an opportunity to get a job with us right now," says Ellis Thompson-Ellis with GJFP.

The new station is supposed to be completed by the Fall of 2020.

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GJ Fire to add another station from public safety sales tax - KJCT8.com

The finance industry is banking on AI and they're creating new jobs to bridge the gap.

Traditional financial institutions and fintech start-ups alike are looking for more candidates who specialize in artificial intelligence, machine learning and data science. According to reporting by Bloomberg reporting and data from LinkedIn, job listings requiring these skills in the financial industry increased nearly 60% in the past year.

According to Glassdoor data, "some of the most common job openings in AI and finance are for machine learning engineers and data engineers, among other highly specialized software engineering roles," Glassdoor senior economist Daniel Zhao tells CNBC Make It. "We're also seeing job openings for workers who can help navigate the AI landscape, including consultants and researchers. As companies establish the foundations for their AI functions, we're seeing employers hire more senior candidates to lead these new teams."

Not all new job functions are rooted in computer science or engineering, however. For example, chatbot copywriters (those who write conversational answers to technical questions customers ask on websites' "chat" functions), product strategists and technical sales representatives are also in demand, Zhao says. Those who have a business or communications background may be better suited to these roles.

And workers who already work in finance but are willing to learn more about AI have a leg up, Zhao says. "Their domain expertise in business and finance is a great way to differentiate themselves in a hot technical field."

Here's a look at some of Glassdoor's current postings of AI jobs in financial services, along with the job site's estimated salary range for each.

Senior Experience Designer, Bank of America

Data Scientist, Morgan Stanley

Senior Product Manager of Commercial Credit, Capital One

AI Backend Engineer, J.P. Morgan

Professionals with a background in engineering will have a growing field of opportunities within the finance space. For those without a STEM education, however, the ability to adapt and learn such skills will be crucial across a wide set of job functions. "With numerous online courses and boot camps available, it's never been easier to learn AI and machine learning skills that can enhance your career," Zhao says.

LinkedIn provides online courses to learn skills like cloud computing, artificial intelligence and analytical reasoning. Hundreds of universities around the world offer online courses for free or partially free with many falling in the categories of computer science, mathematics, programming and data science. Furthermore, training academies and boot camps have cropped up in order to bridge the gap of working professionals who want to pick up technical skills that can translate to a new role or enhance their current work.

The question of whether workers will have to seek out these opportunities, or if they'll be encouraged and provided by employers, hangs in the balance.

"It's important for companies to continue to invest in their people so that they are up-skilling and re-skilling their people to keep up with the roles that are in demand," said Feon Ang, vice president for talent and learning solutions in Asia Pacific at LinkedIn, to CNBC's "Capital Connection." "At the same time, people need to continue to invest in themselves and have a growth mindset."

A recent report from IBM suggests employers recognize the increasing need to retrain workers an estimated 120 million worldwide within the next three years as a result of AI and automation. However, executives from the report point to soft skills such as flexibility, time management, and ability to work on teams as skills more important than technical STEM knowledge or basic computer and software/application skills.

Hiring adaptable professionals and investing in training programs in data science, engineering and AI can help businesses drive technological innovations from within, the IBM report suggests.

Like this story? Subscribe to CNBC Make It on YouTube!

Don't miss: The 10 most attractive employers for business, engineering and computer science majors

@sabrinafvholder | Twenty20

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Finance jobs requiring A.I. skills increased 60% last yearhere's what they look like - CNBC

The Business Roundtables declaration should lead to new comp committee goals

What does it mean for boards and compensation committees that 181 CEOs from the Business Roundtable amended a long-standing statement of corporate purpose last month? The CEOs declared that the purpose of companies is to serve their five key stakeholdersshareholders, customers, employees, suppliers, and the community, not shareholders alone.

In putting their signatures to that idea, these CEOs challenged the notion of shareholder primacy, a principle of business for the last fifty years. Not surprisingly, the Business Roundtables statement sparked a host of editorials in the business press, some arguing that the group had made a grievous error. Many writers seemed to suggest the choice is binary: Youre either with shareholders, or youre not. The Business Roundtable, in contrast, implies the choice isnt either/or. Its both.

Rightly or wrongly, the question will now come up in many boardrooms and on many investor calls: What is being done to address the needs of all stakeholder groups? Some commentators may even point to academic research that shows a positive correlation between companies that promote the interests of stakeholders and better financial performance.

The challenge for management and boards, of course, is to take the Roundtables broad principles statement and translate it into action. For companies that have not already traveled far along this path, we suggest three steps:

Both executives and boards will be forced to respond to the stakeholder issues, and directors on the compensation committee in particular will have to adjust their thinking to establish accountability to stakeholders in executive compensation. What new kinds of information will the board and the compensation committee need? Which measures of performance should they ask management to see? How should they set goals tied to pay? How can the company respond to stakeholders and unleash value creating strategies?

Establishing Agreement on Stakeholder Needs to Address

As a first step, boards and management teams may want to back up and be more explicit about the companys mission and vision explicit enough so the mission indicates how the company can and should create value for key stakeholders. CEOs and boards may even have to spend time refining key strategic priorities and initiatives to assure that stakeholders, as a group, eagerly provide the outside capital, employee talent, customer enthusiasm, and public support needed for company success.

The approach will require querying stakeholders and soliciting feedback on how to win their support. This feedback then serves as the basis for executives and the board to make tradeoff decisions. Which stakeholders needs represent the greatest opportunities if their needs are met? Which represent the greatest risks if their needs are not met? Should the company focus on just needs and risks or simply doing no harm? Not all stakeholders interests will get equal weight during this process, but each should get equal consideration.

Reflecting the Stakeholder Approach in Compensation

How the Annual Goals for a Retailer Might Look

Individual goals:

HRestablish new hiring protocols; training in using hiring protocols, customer service and sales training, training managers in coaching skills

ITdevelop customer analytic tools, develop inventory management tools

Store/region goals:

Net promoter score/customer satisfaction score exceeding peers

Average Sales dollars per full-time equivalent employee versus historical

Gross margin exceeding peers

Comparable trade area sales-growth (agnostic as to channel where purchase occurs)

Employee turnover rate within 180 days of hire

Corporate goals:

Total sales growth exceeding peers

Profit growth exceeding peers

ROI exceeding peers

Corporate-wide net promoter score and customer satisfaction score exceeding peers

Employee engagement scores exceeding historical

Not surprisingly, this exercise does not relieve boards and management teams of the age-old task of weighing benefits against costs. Nor does it eliminate the need for executives and the board to solicit feedback and get buy-in from major investors on its choices. Does the strategy for involving stakeholders in maximizing corporate value make sense to shareholders? In yearly conversations with investors, does the head of the compensation committee explain the stakeholder rationale and let investors voice their opinions? How does everyone feel about the tradeoffs, especially those that, in the near term, depress shareholder value in the interest of boosting it three to five or more years hence?

Linking Stakeholder Needs to Executive Compensation

Once management and the board agree on the stakeholder value propositions (and the associated payoff for the company in return), the compensation committee can begin to consider how (if at all) it should establish accountability in the companys executive compensation programs. It will have to take into account three factors in the process: the status of the companys

Two questions stand out at this point: What is the company able to do? And what does good performance look like competitively on a long-term, sustainable basis?

This conversation about stakeholder expectations and their linkage to executive compensation must be reconciled against performance levels that are both reasonable and achievable within the given timeframe. Only then can the committee tie the goals to executives annual and long-term incentive pay in a manner that appropriately supports stakeholder priorities and is driven by a rationale that will be compelling to institutional investors.

A Retail Case Study

As an illustration of how the stakeholder approach works, and how the directors of the compensation committee might go about setting goals, consider a company like Trader Joes.

The food retailer has used the stakeholder approach for years, and it ranks as a top retail success story. Any visitor to a Trader Joes store can see that the company relies on meeting the needs of both employees and customers as a means to deliver premium value to investors. In fact, Trader Joes tops Forbes list of best places to work and ranks second highest of all companies in customer satisfaction. By spending money on employeesthrough wages, training, and career opportunitiesthe company cultivates a high-quality, engaged workforce. The workforce, in turn, assures that the company creates an engaged, loyal base of customerscustomers who enjoy the fruits of the employees efforts.

Because it is private, we dont know what Trader Joes board has approved as goals in its executive pay plans, but we can assume that making good on the value proposition promised to employee and customer stakeholders is top of mind for top executives. Providing that value allows Trader Joes to differentiate itself with premium store-branded products, helpful, informed store employees who can tell customers about those products, and low prices without sales promotions in a store environment that, by constantly evolving based on employee input, invokes customer surprise and delight.

In this model, shareholders, customers, and employees win togetherand we can guess that suppliers and communities do as well.

With Trader Joes as a model of creating value throughrather than at the cost offulfilling the needs of stakeholders, lets illustrate how a compensation committee at a hypothetical retailer would take on the job of goal-setting to comply with the stakeholder approach. We dont need to assume the retailer follows Trader Joes business model, only that the model chosen depends on stakeholders winning together. The goals in a pay plan then follow the model naturally.

Stakeholder Principles for the Compensation Committee

To start, management at the retailer would ask shareholders, What are your needs and expectations? The board could then build goals from the answers. The likely result would be some conventional targets, for example, overall sales growth exceeding peers, profitability, return on investment above the companys cost of capital, and total shareholder return that outpaces peers.

Management would also ask the same question of customers: What are their expectations? The board might then choose targets related to the following: satisfying customer experience in terms of interacting, buying, and resolving customer-service issues; providing an appealing product selection in line with brand strategy; timely and convenient delivery and return options; and competitive pricing.

For the employee stakeholder, the board could affirm incentive goals such as adequate wages and benefits to meet personal and family obligations; adequate work hours and predictable or family-friendly work schedules; long-term career potential; and a satisfying or engaging work environment.

Executives could then get on with the job of making tradeoffs and accommodating realities. A variety of questions might come up at this point: Do the goals take into account the state of company systems to train and cultivate knowledgeable and engaged employees? Do they take into account the status of systems to curate the product line and manage inventories? What is the state of the fulfillment system?

After making adjustments for such factors, the compensation committee could set annual bonus-plan goals to support near- and intermediate-term strategies. It would link pay, for example, to management hitting significant, game-changing strategic milestones, often related to meeting stakeholder expectations that serve company interests. See the box for one possible formulation of goals for annual bonus plans for a retailer. Of course, the board would need narrow down the list of goals to a precious few, although using different goals at different levels does provide more flexibility.

The long-term incentive plan might then include both a conventional financial goal and some nonfinancial goals related to stakeholder outcomes, assuring that the company isnt leaving behind a constituency fundamental to long-term value creation. Because the long-term plan again has limited room for measurestwo to three at mostdirectors might consider goals for key stakeholder outcomes such as total shareholder return exceeding peers, customer retention levels continuously improving, growth in average customer spending, and average employee tenure versus best-in-class for the industry.

Conclusion

Goals based on stakeholder expectations, as with any corporate goals, will remain in flux. They vary with the strategy and how the stakeholders needs evolve over time. This doesnt suggest that a company accountable to many stakeholders is accountable to none. When executives choose to focus on stakeholders goalsand the compensation committee sets performance levels and links those goals to paythe risk isnt that management will choose pet projects at the expense of shareholders, but that management and the board havent aligned their views on strategic priorities (and the right goals) to win for shareholders through stakeholder interdependence.

Compensation committees sit at the nexus of solving an equation far more complex than in earlier decades. More variables go into how to motivate and reward executives for running a company to successfully compete for talent, customers, suppliers, and public support.

Committees have the responsibility to choose the right incentives to encourage value-creating decisions and behaviors. When they get it right, executives will do the bidding of shareholders increase profits and returnsbut also increase the wealth and satisfaction of the stakeholders that those profits depend on.

Mark Emanuel, managing director,and Seymour Burchman, managing director atSemlerBrossy Consulting. They can be reach atbjones@semlerbrossy.comandsburchman@semlerbrossy.com

Original post:
What a Stakeholder Approach Means for Executive Compensation - Directors and Boards

Visceral fat is a type of body fat deemed harmful because of where its stored in the body - the abdominal cavity next to many vital organs. When visceral fat builds up here, it increases a persons risk of health complications, including cardiovascular disease. So what can you do to reduce it? A poor diet can lead to high levels of visceral fat, so making changes to what you eat is key. One diet proven effective at getting rid of visceral fat is the keto diet.

Also known as the ketogenic diet, the keto diet is a popular low-carb diet which has been shown in many studies to reduce visceral fat - more so than low-fat diets.

The ketosis diet drastically reduces carb intake and replaces it with fat.

This puts the body into a natural metabolic state called ketosis, whereby the body begins to burn fat for energy because it doesnt have enough carbohydrates to burn.

One study involving 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than people following a low-fat diet.

The participants did this while eating roughly 300 more calories per day.

So what should you eat while on the keto diet plan?

Foods you may want to consider as part of the keto diet are:

Working in hand with the keto diet, eating plenty of protein can also help with visceral fat loss.

Studies have demonstrated how protein can help fend off hunger by increasing levels of fullness hormones, and also boost metabolism.

One study in 23,876 adults showed a higher protein intake was linked to a lower body mass index, higher good HDL cholesterol and a smaller waist circumference, which is a marker of visceral fat.

Alongside making changes to what you eat, its also important to regularly exercise if you want to lose visceral fat.

The most effective exercise for getting rid of visceral fat has been shown to be aerobic exercise.

An analysis of 15 studies involving 852 people compared how well different types of exercise reduced visceral fat without dieting.

The researchers found moderate and high-intensity aerobic exercises were most effect at reducing visceral fat without dieting.

Some experts believe supplements can help reduce visceral fat.

See the original post:
How to get rid of visceral fat: Best diet plan to reduce the harmful belly fat - Express

When it comes to weight loss, there is no single food or exercise that can help you get rid of unwanted fat from the body. The combination of the right food and exercise is the most effective way to lose weight. There are numerous small things that can speed up your weight loss process and one such ingredient is barley water. Rich in fiber, barley is counted under the category of whole grains like oats and whole wheat. Barley is quite healthy and is considered good when you are on a weight-loss mission. Nutritional value:Barley is a major cereal grain and is a nutritional powerhouse. Half a cup of cooked barley contains:

Calories: 96 Fat: 1 gSaturated Fat: 1 gCarbohydrate: 22 g Protein: 2 gDietary Fiber: 3 gSodium: 2 mgManganese: 1 mg

Barley water and weight loss It is true that barley water is high in calories, but very low in fat content. The fiber content in the barley water helps in easy digestion. It can make you fuller for a longer period and prevent you from getting indulged in unhealthy snacking, which is necessary when you are watching your weight.

Other health benefits of barley water 1. Lowers cholesterol Drinking barley water every day helps to keep your cholesterol level in control. The antioxidant properties of barley water help to get rid of free radicals from the body, which keeps you healthy.

2. Controls blood sugar level Barley water can also control your blood sugar level. This drink is quite beneficial for people suffering from diabetes.

3 Rich in vitamins and antioxidants Barley water is rich in vitamins and antioxidants that enable healthy cell growth. It is packed with folate, iron, copper, and manganese.

How to prepare barley water Ingredients:Barley pearls -1 cup Water -1.5 litres Lemon juice -2 tablespoonHoney -1 tablespoon Cinnamon stick -1

Method: Step 1: Add half cup Barley pearls in a pan. Now add 1.5 litres water and cinnamon stick in it and then let it boil.

Step 2: Let the pan be on simmer for at least 30 minutes.

Step 3: Turn the gas off and let the barley water cool for a while.

Continue reading here:
How to have barley (Jau) water for weight loss - Times of India

Losing weight is hard, but you know whats harder? Dealing with the numerous physical ailments and mental stresses that an obese body brings with itself. Being obese can lead to type 2 diabetes, heart diseases and even certain types of cancers along with developing anxiety triggers.

39-year-old Inder Joshi, who weighed 130 kgs, a couple of months ago, tells us that obesity comes with many health complications and your generic medicines can only subside these issues and not completely halt them. To get rid of them permanently, you need to take charge of your life by fixing the root causes of obesity a sedentary lifestyle with a habit of zero exercising and an excess consumption of junk food otherwise youre heading towards disaster at a very steady pace.

Inder recalls that being overweight caused him type 2 diabetes as well as depression. 24 months ago, I weighed 130 kgs and was not in the best shape of my life. So I decided to tackle my health issue head-on by changing my diet and lifestyle to lose weight. And by following the below weight loss plan and diet, I was able to lose 25 kgs in a very healthy and happy manner, and was also able to reverse my type 2 diabetes and get rid of depression.

"Weight loss is a combination of diet and exercise. However, diet plays a more important role than exercise in the weight loss process. You will see a drastic improvement in yourself if you follow this formula: 70 per cent focus on your diet + 30 per cent focus on exercise," he says.

The first thing I did in order to lose weight was get in touch with a professional nutritionist. I followed the diet they charted for me religiously and ensured that no matter what happens, I start working out for 90 minutes daily (60 mins cardio + 30 mins strength training) daily.

Inder also reveals that he is a pure vegetarian, and his diet was fairly simple yet very wholesome.

Breakfast A high-fibre smoothie made from a mix of milk, oats and almonds along with a banana, apple, and sapota (chiku)

Post-breakfast A glass of buttermilk

Lunch 2 plain wheat or ragi chapatis with one bowl of veggies and a bowl of yogurt

Evening snacks 1 cup of green tea, roasted chana

Dinner A big bowl of tomato soup

Post dinner 5 almonds + 4-5 walnuts

I started monitoring my food intake very vigilantly and also downloaded an app to help calculate calories, fats and protein percentages of any food items I was eating apart from this diet chart, he says.

QUICK READ: How many calories should you eat every day to lose weight?

"To burn the excess fat in my body, I ensured that I worked out for 90 minutes daily. This 90-minute timeframe was broken down in two sessions. The first one session was a 60-minute window dedicated to only cardio and the second one was a 30-minute window for strength training and ab workouts."

CARDIO 60 mins

-30 mins on the treadmill

-20 mins on the cross trainer

-10 mins on the spin cycle

QUICK READ: Best cardio exercises for fat loss

Inders strength training routine comprised 3 sets of light weight exercises. But if youre looking to really break a sweat with a killer strength training routine, you can follow this 3-exercise set made up of 5-10 reps, each:

-Kettlebell goblet squat

-Deadlift

-Bench Press

Inder followed 3 sets of new ab workouts on a rotation basis. But if youre looking for a sure shot way to get ripped, check out the best core exercises for six-pack abs, here.

I also hit a weight loss plateau in the middle of this journey. To get over it, I changed my exercise patterns and focused on my protein and fibre intake. I also upped my consumption of green tea and water in this phase.

QUICK READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

I have been able to maintain my current weight by not deterring from my diet and workout routine, he reveals.

Focus on your diet to a T, exercise regularly and dont indulge in any cheat days. Your body is the only place you have to live, keep it healthy. There is no life without fit body.

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.

NOW READ

How to lose weight and build abs like this guy, who lost 25 kgs after being told you cannot do it!

A body weight workout is all you need if you're looking to gain muscle mass, without lifting a single weight

This is how many dates you can eat in a day to lose weight without feeling guilty

Continued here:
How to lose weight like this guy who lost 25 kgs on a pure vegetarian Indian diet plan - GQ India - What a man's got to do

Today, people have become more worried about their health and goto considerable lengths to stay fit and active. One of the essential thingapart from eating nutritional food is exercising regularly whether on your ownor by taking classes in fitness and well-being centers. The balanced diet thatyou take provides the required nutrients to your body, but you need toparticipate in some exercises even for a little while in a day to ensure yourhealth and reduce the chances of getting ill.

One of the best ways to control your body weight is by doing a physical workout, which also helps to build the muscles, provide strength, improve stamina and help a person sleep comfortably at night. There are numerous types of exercises, physical workouts, and weight training that a person can easily perform such as walking, jogging, indoor cycling, treadmill, push-ups, Squat, planks, dumbbell presses, skipping rope, aerobics, Pilates, and yoga. The many reasons why a person should exercise are

There are many different fitness centers and gyms where you can easily take up admission and make use of the facilities which includes exercising on machines, doing weight training, or taking yoga classes. If you are too busy with personal life with family or office work, then you can easily set up a small workout space in your home and purchase various fitness equipment and accessories. The common fitness products that most people buy includes weight training equipment, cardio equipment, resistance bands, dumbbells, and exercise machines such as treadmills and indoor cycling. There is simply much exercising equipment, and you have to decide what type of equipment or accessory would fulfill your fitness goals.

One of the tough things would be to decide between buying something new which you have never tried before. But it does not mean that you should not buy the things that interest you. Your budget also depends on the exercising equipment you wish to buy. If you want to spend moderately then, you can easily buy an exercise ball, a set of dumbbells, resistance bands, elliptical trainer or a treadmill. If you want follow a low impact physical workout then it is better if you get an elliptical trainer, a stationary bike or a treadmill. Some of the latest fitness products that you need to buy and which will help you fulfill the fitness goals are

The resistance bands have become quite popular and one of thebest solution if you are looking for strength training. The bands come in a varietyof sizes, lengths, and strengths. The best thing is that the bands are lightand can easily be stored and carried in your gym bag. The bands have variablestretch resistance and even heavy-duty ones. When you stretch the band, yourmuscle will have to work against the force; this helps to improve muscle andbone growth.

The balance boards are one of the favorites among many passionate fitness personnel and athletes. The boards come in different designs, and the most common one is a round dome with a domed side. The boards are compact and can easily be kept in your home. A balance board helps to keep the muscles align, improve the orientation of your body, and make you aware of the shifts and equilibrium of the body.

The world we live in is very advanced, and there are so many innovative products that can even help a person know about his physical fitness. The fitness trackers are one such modern devices which can be worn on the wrist and provide a range of information which includes walking or running distance, the steps you have taken, heart rate, swimming laps and even sleep patterns. There are many smart watches that have many fitness functions however you should buy dedicated trackers on which you can easily set and know about your fitness goals

The TRX trainer is a type of suspension training that is composed of yellow and black straps. The key thing of TRX trainer is that it this workout utilizes the own weight of the person instead of a person relying on different weights or machines. The TRX trainer can easily be used by people just starting their physical routines and even heavy powerlifters. The straps are easy to use and can be attached anywhere in the house

Weight training is incomplete without dumbbells, and it is also the best equipment that promotes the strength of muscles without any impact or stress. The modern dumbbells come in variety of colors, and weights. The heavyweights can be tough on your body which is why it is better to train on lightweights.

The kettlebells may sound similar to most people, but the dumbbells help in building muscle while the kettlebell helps you during aerobic activity. There are usually three weight categories to choose from (5, 10, or 15 pounds). The handles are quite comfortable and easy to hold

One of the physical activity which is quite common, andpeople love to do is pull-ups and push-ups. The multi-grip bar easily fits intothe door frame and can be used for different exercises, and it would not damagethe door frame.

One of the most popular and common exercising equipment is none other than a treadmill. Most of the houses have a treadmill because of it one of the only equipment on which people of every age can fulfill their fitness goals. The latest treadmills have digital screens which tell you the distance, speed and the calories you have burnt.

Excerpt from:
The Type of Latest Fitness Products That Can Help You Stay Fit and Active - Thrive Global

Category: Health Matters

27Sep2019

MOTIVATION and purpose have always been my response to clients and anyone else who want to achieve their dream of having a beach body, said Golds Gym personal trainer Jerry Diaz in an interview with Marianas Variety.

He said ones dreams should also match our daily actions.

If you decide to eat and train properly, you are more likely to have a healthy lifestyle and will be less prone to diseases that come with obesity or muscle atrophy. An average male or female would make great progress with at least 2 to 3 hours of exercise per week. You never really need more than 5 to 6 hours per week, unless you are preparing to compete or will participate in a specific sporting event.

Just about anybody can figure out how to squeeze in 2 to 5 hours per week for the sake of ones health.

Fitting in cardio workouts is especially easy because you dont need a gym or more than 20-30 minutes of time, 2-4 days per week. Dancing, jogging, Tabata, yoga, Pilates or primal movements can burn fat fast and get us in shape.

Weight training is a little bit tougher if you have a busy schedule. If you want to lift weights and are really crunched for time, Diaz recommends at least two strength training days paired with two cardio days.

Planning your workout schedule and sticking to them will bring you closer to your fitness goals.

I prefer to train first thing in the morning before work because I have more energy for training and nothing can interfere with my plans at 5 a.m., Diaz said.

As for planning healthy nutrition when your life is always on the go, its essentially easier than many might think. During my off days, I go shopping with my family and stack my fridge with local foods I prefer to eat, Diaz said.

For those who are single, there are no excuses. For those with families, it is a little tougher, especially if family members have different food interests.

But start by logging your daily food intake. If you consume more food than you need (calories in), the excess calories turn into extra weight. But if you burn more calories than you consume (calories out), you burn stored body fat for energy and you lose weight.

References:

https://breakingmuscle.com/fitness/too-busy-to-train-6-pieces-of-advice-for-the-average-joe

How to Train When You Have No Time

https://www.lifehack.org/articles/lifestyle/how-exercise-when-you-really-dont-have-time.html

Continued here:
BBJ Fitness Corner | Health and Wellness Fitness Myth: 'I don't have the time to diet and exercise' - Marianas Variety

THERE is no one-size-fits-all approach when it comes to losing weight.

Every body is different, and so what works for one may not agree with another.

2

However, there are some general rules that everyone needs to know before setting off on a mission to shed the pounds and blitz body fat.

And with so much info out there and plenty of misconceptions - from the keto diet to weight loss calculators - weve rounded up some dos and donts to help you reach your weight loss goals.

Here Marvin Burton, Head of Fitness at Anytime Fitness, talks The Sun Online through his key "dos and don'ts" when it comes to losing weight.

Don't be deflated by BMI scores - this is only a generic guideline and doesnt factor in muscle.

For example, the majority of the England Rugby team would be considered obese if they were to focus on this.

It is a reference point for non-active people and if you are regularly exercising, you are no longer the "average person".

Find ways to exercise that you enjoy and vary them.

Try bringing friends to exercise with or involve others around you - exercise is fun and motivating if you can include your family or spend time with friends.

It becomes a social part of your life.

Extreme diets/tablets/methods can create weight loss by causing to you to lose weight from vital areas and off-set your hormonal balance.

Therefore, once you stop these methods, you will be susceptible to putting on all of the weight, possibly more and find it much harder to lose body fat in the future.

Focus solely on weight. You also must factor the transfer from body fat to muscle and the improvement of visceral fat (around your organs) which are far more important to health.

Weight loss calculators help you find out exactly how many calories you need to be cutting out.

Losing weight involves many variables that can change from person to person, which means that everyone requires a different calorie intake.

Weight loss calculators, like the one fromBMI Calculator, help you calculate exactly what you should be eating.

2

While this may not work for everyone and doesnt need to be stuck to strictly (this can limit enjoyment of food/diet), it is a useful guide to recommended calories and macros.

For example, we all enjoy a lavish cheat meal/day at the weekend and knowing your recommended weekly calorie target means youre aware if you need to scale back slightly during the week to account for your indulgent weekend.

Hundreds of celebrities may claim that the keto diet, which involves swapping out carbs for fats and proteins, have made them slim.

However, it limits carbs to the extreme while encouraging high fat intake in order to obtain the 'magical state' of ketosis where you burn more fat.

Instead, vary your food selections - healthy eating is only boring if you dont explore and search.

Learn new skills - cooking, baking and different food cultures will expand your knowledge of healthy eating and you will love finding new flavours.

Dramatic reductions in calories are not healthy and will leave you feeling tired, having mood swings, increase your stress levels and contribute to muscle loss (which isnt a good look).

Remember, you need a baseline level of calories for your organs and vital functions.

Also, muscle burns fat! The aim of every fat loss plan is to increase muscle.

Garmin's head of marketing and product Theo Axford told The Sun Online: "Using a fitness tracker, usually a wrist based one that monitors your heart rate and exercise, can be a great way of staying motivated.

"Seeing your progress can act as a huge motivator, helping you to stay on track on the tougher days by seeing how far youve come.

"Exercise usually comes as a part of a persons weight loss journey, whether this is a few hundred extra steps a day or taking up something a bit more vigorous like running."

Trying too hard is also the wrong thing to do.

If you are overreaching for your goal you will not allow time for your body to develop, your muscles to adapt and your body to repair.

Make sure you are having rest days and have recovery.

Spend time reflecting on your lifestyle and work towards removing the things that are holding you back.

Also, look at passive health - most people focus on the active part of health but your mental health and self-confidence will become a bigger influence towards your goals.

We see our reflection hundreds of times each day.

Changes to your body shape will always be occurring but you wont necessarily be the person who notices first.

So dont beat yourself up trying to see a difference after day one.

Instead, you could take front / side profile photos on week 1 and every 2-3 weeks later.

Or judge your body shape change by your clothes - are they getting easier to fasten? Do you have more room to manoeuvre?

Theo, from Garmin, added: "Sleep is incredibly beneficial for giving you the energy to exercise and to make better decisions, and has a huge impact on how charged your Body Battery is.

"While you dont necessarily need to get 12 hours, ensuring youre well rested can help keep you motivated.

"Fitness trackers again can help you stay on top of this, with the best trackers showing how restful your sleep is, how many hours youre getting, and providing advice on how to get better rest."

Being healthy and losing body fat is your ultimate goal.

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But along every journey there are lots of micro points and barriers you will overcome.

Celebrate these and be happy that you are becoming accountable and achieving.

Anytime Fitness has over 160 gyms across the UK and is the UKs second largest private gym operator, with over 160,000 members. Visit http://www.anytimefitness.co.uk/2019 to claim a free day pass.

We pay for your stories! Do you have a story for The Sun Online news team? Email us at tips@the-sun.co.uk or call 0207 782 4368 . You can WhatsApp us on 07810 791 502. We pay for videos too. Click here to upload yours.

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The dos and donts of weight loss from diet pills to calculators and keto - The Sun

LIVING in agony, Lizzy Owen was exhausted and barely able to walk up a flight of stairs.

She'd ballooned to a size 18 and as she piled on the pounds she was becoming more and more unhappy.

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However, the mum-of-four's reality check came when a family member pointed out just how big she was getting.

Determined to do something about her size, she signed up to her local Slimming World group and has since lose an impressive four stone in just nine months.

And she even managed to shed the pounds without giving up her favourite treats including chocolate and G&T.

Lizzy, 33, from Lincoln, said: "Before joining Slimming World I was very unhappy.

"I was tired, my joints hurts and my confidence was at an all-time low.

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"I got out of breath when walking up the stairs let alone doing any form of exercise.

"My turning point came when a family member pointed out how big I had got."You can't avoid that kind of mirror.

"So with a gentle nudge in the Slimming World direction from my auntie, I took the plunge and walked through those doors.

"I owe so much to my auntie for encouraging me to take control of my life."

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Since then Lizzy hasn't looked back and has slimmed down from a size 18 to a size 10/12 - despite at first having reservations about joining the slimming group.

Speaking to Lincolnshire Live, she added: "Before I plucked up the courage to walk through the doors to my local group I was super nervous, what if people laughed at me, what if people stared at me, what if I couldnt do it?

"All these questions were firing round my mind.

"But I neednt have worried as within five minutes of walking in I was plonked down with a cup of tea and truly welcomed.

"Like a lot of other people out there I had previously tried to lose weight by following a number of diets but they were never sustainable because I always felt restricted and I ended up having a really bad relationship with food.

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"I had resigned myself to being the size and weight I was for the rest of my life."

But, after overhauling her lifestyle, Lizzy said she feels like a new person.

She said: "It was like a light bulb went on in my head. It isnt a diet.

"Food optimising is wonderful. It is so easy to follow and nothing is completely off limits.

"You can have a cheeky gin and tonic or you can have that bit of chocolate you have been craving. One of my favourite meals is a veggie sausage casserole.

"A dish made completely out of free food and speed free food. Best of all my whole family loves it too! They are food optimising without even realising it."

The Slimming World diet is run by a Derbyshire-based weight loss company created by Margaret Miles-Bramwell in 1969.

It focuses on a diet of Food Optimising, where members are given a list of Syn Free food, that can be eaten in unlimited amounts.

Syns are short for synergy as the Free Foods, Healthy Extras and Syns all add up to effective weight loss.

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The programme encourages dieters to swap high-fat foods for low-fat foods that are naturally filling.

You can get support from fellow slimmers at weekly group meetings and follow an exercise plan to become gradually more active through their Body Magic initiative.

It's designed to help you lose about 1-2 pounds a week and currently has around 900,000 members attending each week.

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We pay for your stories! Do you have a story for The Sun Online news team? Email us at tips@the-sun.co.uk or call 0207 782 4368 . You can WhatsApp us on 07810 791 502. We pay for videos too. Click here to upload yours.

Original post:
Mums incredible 4st weight loss in just nine months on a diet of chocolate and G&Ts - The Sun