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1. Should You Try the Dukan Diet for Weight Loss?Вт, 20 фев[-/+]
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When it comes to weight loss, getting rid of pesky pounds and journeying toward your goal weight is the first part of the process. Once you accomplish this, the next part is maintaining it. It all comes down to following nutritious eating habits, leading a healthy lifestyle, and getting regular exercise. In the wide world of weight-loss diets, you've likely heard of many that claim to yield results, such as the Dukan diet, a high-protein, low-carb eating regimen that celebrities like Jennifer Lopez and Kate Middleton have reportedly tried. Should you try the Dukan diet for weight loss? Well, we spoke with Amy Goodson, MS, RD, CSSD, LD, a registered dietitian and certified specialist in sports dietetics who sits on our Medical Expert Board, who breaks down everything you should know about it.

It's important to keep in mind that there's no one-size-fits-all approach to weight loss. It's always wise to check in with a registered dietitian or your healthcare provider before starting a new diet so they can weigh the pros and cons and determine if it's a solid fit for you.

RELATED: I Drank Green Tea Instead of Coffee for 30 Days & Experienced 4 Life-Changing Benefits

What is the Dukan diet?

Dukan diet concept

The Dukan diet was brought to life by French medical doctor Pierre Dukan who has 40 years of clinical nutrition experience under his belt, according to the official Dukan diet website. This eating regimen is broken down into four phases with two steps to drop excess weight and two steps that claim to "keep it off forever," the website explains.

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What are the four stages of the Dukan diet?

The Dukan diet consists of four phases:

  1. Attack Phase: The first phase is all about consuming a substantial amount of lean protein from the diet's list of 68 high-protein foods.
  2. Cruise Phase: The second phase introduces 32 non-starchy vegetables into your meals. Dieters will alternate between "pure protein" days and "protein plus vegetable" days.
  3. Consolidation Phase: The third phase slowly reintroduces other food groups and certain indulgences into your diet, allowing for up to two "celebration meals" each week. This phase also calls for having a "pure protein" day on Thursday.
  4. Stabilization Phase: The fourth and final phase aims to help keep pesky pounds at bay through the eating habits and patterns dieters learn while on the Dukan diet. This phase also stresses certain "non-negotiable rules" to stick with, including having three tablespoons of oat bran daily, walking for 20 minutes each day (and opting for the stairs whenever you can), and doing "pure protein" on Thursday.

What foods can you eat on the Dukan diet?

lean proteins

"The Dukan diet allows specific types of lean protein (such as chicken, fish, lean beef, and tofu), non-starchy vegetables, and small amounts of oat bran," explains Goodson. "Foods like fruits, starchy vegetables, and high-fat dairy are limited or restricted."

On the Dukan diet, you're able to eat as much as you please of 100 foods (68 "pure proteins" and 32 nonstarchy vegetables) determined by Dr. Dukan that are packed with protein and low in fat and carbs. As seen above, the restrictions get a little more lenient as you reach the Consolidation Phase. When you're in the final phase, no foods are off limits, but you still need to be mindful of your eating habits.

Foods you can eat on the Dukan diet:

  • Lean meat (such as pork, beef, and lamb)
  • Fish (arctic char, tuna, swordfish, haddock, etc.)
  • Shellfish
  • Poultry (chicken, turkey, etc.)
  • Vegetarian proteins (tofu, tempeh, and seitan)
  • Eggs
  • Fat-free dairy (cottage cheese, Greek yogurt, sour cream, milk, etc.)
  • Nonstarchy vegetables (broccoli, artichoke, beets, eggplant, cauliflower, peppers, tomatoes, onion, spinach, etc.)
  • Oat bran (small amounts)
  • Water

Foods you should avoid or limit on the Dukan diet:

  • Fruit
  • Carbs and grains
  • Starchy vegetables
  • Cheese
  • Alcohol

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Can the Dukan diet help you lose weight?

woman's feet on scale, concept of how to lose one pound

If you're wondering if the Dukan diet can help you lose weight, Goodson confirms it can. "Many people have reported weight loss success with the Dukan diet, especially during the initial phases, due to its restrictive nature and focus on protein-rich foods," she says. "However, it is important to note that it is very restrictive and likely not sustainable for most people to follow to maintain weight loss over time."

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What are the dangers of the Dukan Diet?

Overall, it's crucial to note that while the Dukan diet could lead to fast weight loss, it's not a particularly healthy way to lose weight for several reasons, including posing potential health risks.

  • There's a lack of well-balanced nutrition. According to Goodson, the Dukan diet may not offer all essential nutrients because it's so restrictive.
  • It poses potential health concerns. Sticking with a low-carb, high-protein diet like Dukan could make you more susceptible to various health issues, lead to a lack of energy, and contribute to nutrient deficiencies.
  • It's unsustainable. Sustainability is key when weight loss is the goal, and some individuals might find the strict rules under this diet challenging to stick with in the long run. This can lead to regaining the weight you worked so hard to lose.
  • It doesn't have much scientific evidence behind it. "While some studies suggest short-term benefits, there's limited long-term research on the effectiveness and safety of the Dukan diet," explains Goodson.

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2. Here's Exactly How Much Fiber You Should Eat Every Day To Lose WeightВс, 18 фев[-/+]
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In the quest for effective weight loss, you may often find yourself navigating a sea of conflicting intel. This leads you to question the credibility of the information available. Should you cut out carbohydrates entirely, embrace high-intensity workouts, or opt for intermittent fasting? The constant barrage of contradictory messages can create a sense of frustration and overwhelm, making it challenging to establish an effective and sustainable path forward. To help you out in this pursuit, we sought out expert advice from Chelsea LeBlanc, RDN, who reveals exactly how much fiber to eat every day for weight loss.

"When it comes to weight loss, everyone talks about protein, but [they] often forget about one of the key nutrition superstars: fiber," LeBlanc tells us. According to LeBlanc, the key to shedding unwanted pounds may be the simple act of incorporating the right amount of fiber into your daily meals. But before you start picturing bland bowls of bran flakes, let's break down the science behind it in a way that's not only easy to understand but also practical for your everyday life.

In this article, we'll delve into the nitty-gritty of fiber's impact on weight loss, exploring how much fiber you need to eat every day, along with discussing the types of foods that are rich in this essential nutrient and providing practical tips on how to easily incorporate them into your diet. Say goodbye to crash diets and hello to sustainable, science-backed strategies for shedding those extra pounds. It's time to embrace the power of fiber in a way that not only benefits your waistline but also fits seamlessly into your lifestyle.

Read on to learn more, and when you're done getting your fill of fiber, be sure to check out The #1 Most Effective Exercise for Weight Loss.

Fiber's role in weight loss:

fiber foods concept

Why is consuming fiber beneficial for weight loss? The real reason is because of its ability to increase satiety. This quality not only curbs overeating but also aids in weight management by reducing overall calorie intake.

"Fiber is the unsung hero that keeps you feeling satisfied and full after meals," LeBlanc explains. "This can assist with those weight-loss goals by helping you eat less and might even help you ditch those chip and candy cravings."

Moreover, fiber serves as a metabolic ally, regulating blood sugar levels and supporting a steady release of energy. By slowing down the absorption of nutrients, it prevents rapid spikes and crashes in blood sugar, contributing to a more stable metabolism.

RELATED: I Drank Green Tea Instead of Coffee for 30 Days & Experienced 4 Life-Changing Benefits

How much fiber should you eat every day for weight loss?

eating fiber foods

Determining the right amount of fiber for your daily intake is like finding the perfect balance for your body's well-being. Ideally, recommendations suggest women should aim for 25 grams of fiber per day, while men need around 38 grams per day. However, think of it more as a general guide than a strict rule. It's not about counting every fiber gram meticulously; instead, it's about incorporating fiber-rich foods into your meals and snacks. Picture your plate as a colorful canvas filled with fruits, veggies, whole grains, and legumes—these are your fiber superheroes.

Gradually increasing your fiber intake can be a gentle and effective approach, ensuring your digestive system stays happy and you feel fuller for longer. Remember—it's not about a drastic overhaul; it's about weaving fiber-rich choices into your daily eating routine for a sustainable and tasty way to support your overall health.

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Tips for incorporating fiber into a weight-loss diet:

avocado spinach pineapple green smoothies

The good news is incorporating fiber into your diet doesn't have to be complicated. For example, incorporate nutritious plant foods to reach your fiber and weight management goals. A good option can be fresh avocados, as 79% of their weight is fiber and water. Fiber slows the speed of digestion, which makes you feel full and may help you eat less and stay satisfied longer. Just one-third of an avocado contains almost 5 grams of dietary fiber, and it can be incorporated into any meal like avocado toast or avocado-topped chili, thrown into a smoothie, or even made into baked goods.

Need some other tips? Choose whole-grain options for breakfast, such as whole-wheat toast, oatmeal, or whole-grain cereal, to kickstart your fiber intake early. Keep a variety of fresh fruits and vegetables readily available for snacks. Grab an apple, carrot sticks, or a handful of berries to satisfy your hunger with a fiber-packed treat. Add a variety of vegetables, beans, and legumes to your salads for an extra dose of fiber. Additionally, almonds, chia seeds, and flaxseeds are excellent sources of fiber. Sprinkle them on yogurt, add them to smoothies, or enjoy them as a standalone snack.

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The side effects of eating too much fiber:

high-fiber diet concept

While fiber is a crucial component of a healthy diet, consuming excessive amounts can lead to a few unwelcome side effects. Overindulging in fiber—especially when introducing it abruptly into your diet—may result in bloating, gas, and abdominal discomfort. This is because the gut bacteria need time to adjust to increased fiber intake.

To keep things comfortable, introduce fiber gradually into your meals, and make sure to sip plenty of water. This gives your stomach a chance to get used to its new, fiber-rich friend. So, take it easy, add a bit more fiber to your plate over time, and let your body adjust at its own pace for a happier and healthier digestion.

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3. 5 Best Floor Workouts for Faster Weight LossСб, 17 фев[-/+]
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Achieving weight-loss goals doesn't always require benches, racks, or standing positions. Floor-emphasized workouts offer numerous benefits, and with some effort and creativity, every workout will bring you closer to your goals. That's why I'm here to share five of my best floor workouts for faster weight loss to help you speed up your progress.

When looking for effective weight-loss methods, it's essential to incorporate various exercises targeting different fitness aspects. Strength training boosts your lifting capacity, hypertrophy increases lean muscle mass and metabolism, while cardio enhances fat-burning capabilities.

Whether you're new to fitness or a seasoned workout veteran, I created five of the best floor workouts for you to try below. Each routine includes upper body, lower body, and core-emphasized movements, ensuring a full-body focus that enhances strength lean muscle mass, and boosts metabolism. I also varied the methods, ensuring diversity in the targeted muscle groups and the workout techniques.

Gear up for the five best floor workouts for faster weight loss. Read on to learn more.

Workout #1: Hypertrophy for Weight Loss

Hypertrophy is about increasing lean muscle mass, which boosts your metabolism and enhances body composition by burning more calories efficiently. Building muscle early in your fitness journey lays a solid foundation for long-term success.

1. Dumbbell Floor Press with Glute Bridge

The floor press combined with the glute bridge forms a challenging and effective exercise that promotes muscle growth and boosts your metabolism. You'll engage your chest, shoulders, and triceps with the floor press while the glute bridge concurrently engages your hamstrings, glutes, and lower back.

Lie on your back with your knees bent and your feet flat on the floor. Lift your hips into a glute bridge position. Hold a dumbbell in each hand at shoulder level and perform a chest press, lowering the dumbbells to your shoulders and pressing them straight up while keeping the glute bridge hold. Perform three sets of 8 to 15 reps with 90 seconds of rest between sets.

2. Bear Hold with Rows

Bear holds challenge your ability to engage your entire body—especially the hips and core. Then, you'll challenge your back strength by performing alternating rows and developing lean muscle in your upper back and lats.

Maintain a tabletop position with your knees bent, your hands under your shoulders, and your core engaged. Hold a dumbbell in each hand with your palms facing inward. Alternate rowing one dumbbell toward your ribcage while stabilizing your body. Complete three sets of 8 to 12 reps per side with 60 seconds of rest between sets.

3. Leg Lowerings

leg raise

Leg lowerings are effective for sculpting your midsection and developing a set of solid abs. The key is to use a slow lowering as you return your legs to the floor, squeezing your abs.

To execute leg lowerings, lie on your back and lift your legs toward the ceiling. Then, slowly lower them while engaging your core. Pause before lifting them back up. Complete three sets of 10 to 15 reps with 60 seconds of rest between sets.

RELATED: People Are 'Retro Walking' & Swear by the Benefits: 'My Posture Is Now Nearly Perfect'

Workout #2: Strength for Weight Loss

Strength may not be the first thing that comes to mind in a weight-loss journey, but it plays a crucial role, mainly when performed effectively. Despite the lower rep count in this workout, its intensity spikes with challenging movements, significantly enhancing caloric burn.

1. Pushups with Shoulder Taps

Pushups with shoulder taps are effective for weight loss as a floor exercise due to their ability to engage multiple muscle groups simultaneously, including the chest, shoulders, triceps, and core. This compound movement elevates your heart rate and increases calorie expenditure, promoting fat burning. Additionally, including shoulder taps adds an extra challenge, requiring stability and coordination, which further boosts the intensity.

Start in a high plank position with your hands beneath your shoulders and your body forming a straight line. Lower your body toward the ground by bending your elbows, then push back up to the starting position. At the top of the pushup, stabilize your body, and lift one hand off the ground to tap the opposite shoulder. Return the hand to the ground, and perform another pushup, alternating shoulder taps with each repetition. Knock out three sets of six to 10 reps with 60 seconds of rest between sets. Count each pushup as one rep.

2. Glute Bridge Walkouts

Glute bridge walkouts are a powerhouse for activating your glutes and intensifying the challenge for your hamstrings as you extend further from the starting position. This dynamic combination of intensity and muscle engagement makes it a highly effective exercise for sculpting your lower body and aiding in weight loss.

Start by lying on your back with your knees bent and your feet flat on the floor. Lift your hips into a bridge position, and slowly walk your feet away from your body, extending one leg at a time while maintaining the bridge. Continue until your legs are almost straight, then reverse the movement by walking your feet back toward your body. Lower your hips to the ground to complete one repetition. Complete three sets of four to eight steps per side with 60 seconds of rest between sets.

3. Alternating Dead Bugs

dead bug

Alternating dead bugs engage your core and hip stabilizers in a dynamic workout. Strengthening your core and enhancing stability, this exercise not only defines your abs but also boosts weight loss capabilities, augmenting other exercises in your routine.

To execute alternating dead bugs, lie on your back with your arms extended toward the ceiling and your legs bent at a 90-degree angle. Lower your right arm and left leg simultaneously toward the floor, keeping your lower back pressed against the ground. Alternate sides, maintaining control and engaging your core throughout. Perform three sets of eight to 12 reps per side with 60 seconds of rest between sets.

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Workout #3: High-Intensity Interval Training

High-intensity interval training (HIIT) involves alternating between high-effort rounds of movement and short rest periods, keeping your heart rate and metabolism elevated. This unmatched effort and practical exercises ensure that any HIIT workout is highly effective in helping you achieve your weight-loss goals.

1. Squat-to-Lunge

The squat-to-lunge exercise blends the strength-building benefits of squats with the unilateral advantages of lunges. By engaging in both lower-body exercises, this compound movement intensifies your metabolism and effectively enhances weight loss-oriented workouts.

Stand with your feet hip-width apart. Lower into a squat by bending your knees and pushing your hips back, maintaining a straight back and an upright chest. Return to the starting position, and step forward with one foot into a lunge position. Push back to standing by pressing through your front foot. Alternate legs, and repeat. Knock out three rounds in 45 seconds with 60 seconds of rest between sets.

2. Gorilla Rows

Gorilla rows are one of the most effective exercises for cultivating a robust back, mainly targeting the lats and upper back muscles. Rowing dumbbells or kettlebells directly from the ground demands core stabilization while thoroughly engaging the back muscles. This exercise is potent and highly efficient in supporting your weight-loss goals.

Stand with your feet shoulder-width apart, and hinge at the hips to lower your torso until nearly parallel to the ground, keeping your back straight. Hold dumbbells or kettlebells in each hand position on the floor, ensuring they're placed directly under your shoulders. Pull the weights toward your sides, driving your elbows back and squeezing your shoulder blades together. Lower the weights with control to complete a repetition. Knock out three rounds in 45 seconds with 60 seconds of rest between sets.

3. Plank with Pull-throughs

Plank pull-throughs engage multiple muscle groups, including the core, shoulders, and arms, boosting metabolism through increased calorie expenditure. This compound movement enhances fat burning and promotes metabolic rate enhancement, making it an efficient addition to any workout routine.

Begin in a plank position with your hands beneath your shoulders and your body straight. Place a weight beside you, then reach under with the opposite hand to grab it. Pull the weight across your body to the other side while maintaining stability. Knock out three rounds in 45 seconds with 60 seconds of rest between sets.

RELATED: 7 Balance Exercises a 60-Year-Old Yoga Instructor Does For Peak Mobility

Workout #4: Full-Body Focused

Full-body workouts optimize weight loss by targeting nearly every muscle group, ensuring a comprehensive exercise routine. Engaging multiple muscles simultaneously effectively boosts fat burning and maintains elevated metabolism levels.

1. Yoga Pushups

Yoga pushups are a powerful tool for weight loss as they engage multiple muscle groups simultaneously, including the chest, shoulders, arms, and core. This compound movement not only boosts heart rate and calorie expenditure, facilitating fat burning, but also enhances flexibility, balance, and overall body strength. These benefits are crucial for supporting an active lifestyle conducive to achieving weight loss goals.

To perform yoga pushups, begin in a plank position, lower your chest toward the ground, then push back up. Transition into a downward-facing dog by pressing hips up, then return to plank. Knock out three sets of 12 to 15 reps with 60 seconds of rest between sets.

2. Split Squats

Split squats keep you anchored to the floor, precisely targeting your quads, hamstrings, and glutes. By emphasizing core engagement and maintaining continuous reps, you can maximize the metabolic impact of this potent lower-body exercise.

Step your left foot forward and your right foot back to set up. Next, lower your right knee, keeping your left shin vertical until it almost touches the floor. Push through your front foot to return to the starting position. Complete all reps on one side before switching. Perform three sets of 15 to 20 reps per side.

2. Bicycle Crunches

woman doing bicycle crunches

Bicycle crunches provide an intensive and dynamic workout for your abs, effectively sculpting your midsection. Focus on engaging your abs and squeezing them as you alternate from side to side for optimal results.

Lie on your back with your hands behind your head, your legs lifted off the ground, and your knees bent. Bring your right elbow and left knee together while straightening your right leg, then alternate by bringing your left elbow and right knee together while straightening your left leg. Perform three rounds of 30 to 60 seconds with 60 seconds of rest between sets.

RELATED: 10 Strength Training Exercises for Beginners to Sculpt a Toned Body

Workout #5: Cardio Core Blaster

1. Plank Jacks

illustration of plank jacks

Experience an ultimate core challenge with plank jacks—a dynamic twist on traditional planks. This exercise enhances core strength, shoulder stability, and adductor strength while elevating intensity to boost metabolism.

Start in a high plank position with your hands under your shoulders and your body straight from your head to your heels, and engage your core. Jump both feet out to the sides while maintaining the plank. Quickly return your feet together. Repeat, keeping a steady rhythm and your core engaged. Knock out three rounds of 45 to 60 seconds with 60 seconds of rest between sets.

2. Cross-Body Mountain Climbers

Cross-body mountain climbers amplify your fat-burning potential, delivering an intense, effective, and challenging workout. While traditional mountain climbers are demanding, cross-body mountain climbers take it up a notch, providing an even more significant challenge.

To execute cross-body mountain climbers, start in a high plank position with your hands beneath your shoulders and your body straight. Engage your core, and bring your right knee toward your left elbow, then quickly switch legs, bringing your left knee toward your right elbow. Alternate legs in a smooth, controlled motion, maintaining a steady pace. Complete three sets of 15 to 20 reps per side with 60 seconds of rest between sets.

3. V-ups

v-up

V-ups enhance weight loss as a floor exercise by engaging multiple muscle groups, including the core and hip flexors, to increase calorie expenditure and promote fat burning. Their dynamic nature also elevates the heart rate, contributing to greater cardiovascular benefits and calorie deficit essential for weight loss.

Start by lying flat on your back with your arms extended overhead and your legs straight. Engage your core as you lift your legs and torso off the ground, reaching your hands toward your feet, forming a "V." Aim to touch your toes or shins with your hands, then slowly lower back down to the starting position. Perform three rounds of 30 seconds with 60 seconds of rest between sets.

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4. Here's How Fast You Need To Walk On a Treadmill for Weight LossПт, 16 фев[-/+]
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If the treadmill is your go-to source of cardio, you're likely always on the lookout for ways to maximize your routine. In addition to strength training, engaging in regular cardio is a crucial part of a well-rounded exercise regimen—especially if you're trying to melt unwanted pounds. Get ready to kick up your treadmill workout, because we linked up with Ronny Garcia, CPT, Blink Fitness, who breaks down exactly how fast you should walk on a treadmill for weight loss, along with how long your workout should be. Keep reading to learn more, and when you're finished, be sure to check out People Are 'Retro Walking' & Swear by the Benefits: 'My Posture Is Now Nearly Perfect'.

How fast do you need to walk on a treadmill for weight loss?

woman at gym raising treadmill incline

According to Garcia, "Pace varies by individual, but a general guideline is to aim for a brisk pace that elevates your heart rate and makes you break a sweat. You should comfortably be able to maintain a conversation. (If you can't then you are walking too fast.)"

Basically, your goal pace should be three to four miles per hour. You should be able to keep up this pace for 30 minutes to an hour. As you gain more experience in your fitness routine, Garcia says you can bump up the speed and include intervals of jogging or running.

RELATED: 5 Best Strength Workouts To Shrink Your 'Apron Belly'

How long should your treadmill workout be for weight loss?

fit blonde woman doing treadmill incline walking workout

The length of your treadmill workout is another aspect that can be unique to the individual. "[However,] a good starting point is at least 30 minutes of continuous treadmill activity," Garcia shares. "As you progress, you can extend your workout to 45 minutes to an hour. (As long as your fitness level allows. Remember to listen to your body.)"

Remember that being consistent with your efforts is king, so Garcia stresses you should try to perform a minimum of 150 minutes of moderately intense exercise each week.

RELATED: 10 Strength Training Exercises for Beginners to Sculpt a Toned Body

How is treadmill walking a beneficial addition to a weight-loss routine?

treadmill

It burns calories. It should come as no surprise that getting in your daily steps or strides—on a treadmill or the pavement—helps your body burn calories, resulting in weight loss over time. Garcia points out that the number of calories you torch depends on how fast you're walking and the length of your workout.

It's accessible. Accessibility is key when putting together a regular fitness regimen because it'll help you stick with it in the long term. (And sustainability is everything when it comes to weight loss!) "Treadmills are easily accessible as most gyms have one! It also allows you to work out no matter the weather," Garcia notes.

It's customizable. Along with being accessible, the treadmill provides a wide range of incline options, speeds, and workout regimens. If you're ever in need of ways to revamp your routine, TikTok always serves up the latest and greatest routines, such as the 12-3-30 incline walking workout.

It boosts your muscle tone. "Walking targets the lower body, primarily the calves, thighs, and glutes," Garcia says. "It also engages the core muscles for stability and balance."

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5. 11 Best Compound Exercises for Weight LossПт, 16 фев[-/+]
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When you're ready to ramp up your weight-loss journey, few exercises rival the effectiveness of compound movements in the gym. These powerhouse exercises kickstart your metabolism, help you sculpt lean muscle, and enhance your overall strength. Compound exercises, which are known for engaging multiple muscle groups simultaneously, allow you to lift heavier weights, intensifying your workouts. To help you implement this type of exercise into your fitness routine, I have 11 of the best compound exercises for weight loss you can possibly do.

Due to their high energy demand, you'll typically position compound exercises at the beginning of your workouts. These exercises include well-known moves like squats, pushups, deadlifts, lunges, and rows, yet a wealth of others can add depth to your regimen and amplify your fat-burning potential. While compound exercises are ideal for strength training and muscle hypertrophy, they are seamlessly adaptable to HIIT and interval training as well, creating versatile and effective workouts.

Below, I'm sharing my top 11 compound exercises for weight loss. Each exercise is accompanied by insights into its effectiveness, detailed instructions on proper form, and recommendations for sets and reps to optimize your results.

Dumbbell Bench Press

seated dumbbell bench press

Incorporating dumbbells into compound movements enhances their weight-loss potential by increasing stability demands and engaging multiple muscle groups simultaneously. The dumbbell bench press, for instance, targets the chest, delts, triceps, and core, effectively sculpting key upper-body muscles while boosting overall strength and stability.

Start by sitting on a flat bench with the dumbbells at shoulder height and your palms facing inward. Press the dumbbells until your arms are straight, then lower them slowly until they tap your shoulders. Next, push the dumbbells back up, squeezing your chest and tricep muscles. Keep your feet flat on the floor and your core engaged. Perform three sets of 12 to 15 reps with 60 seconds of rest between sets.

RELATED: 7 Balance Exercises a 60-Year-Old Yoga Instructor Does For Peak Mobility

Barbell Deadlifts

barbell deadlift

The barbell deadlift is a superb compound exercise for weight loss because it engages numerous muscle groups with each rep, promoting calorie burn and muscle development. Deadlifts are an excellent exercise for improving body composition as they target major muscle groups in both the lower and upper body, including the quads, glutes, hamstrings, lats, mid and upper back, and arms.

Start with your feet shoulder-width apart to set up for deadlifts. Next, bend your knees, and push your hips back to reach down and grip the barbell (or equipment you're using). Push through your heels, and bring your hips forward to stand up, squeezing your glutes. Keep your back straight, core tight, and the bar close to your shins as you move. Carefully return the bar to the floor by reversing the movement. Complete three sets of eight to 12 reps with 60 seconds of rest between sets.

Single-Arm Dumbbell Rows

single-arm dumbbell row illustration

Dumbbell row variations primarily target the upper back muscles, including the lats, rhomboids, and rear delts, while also engaging the biceps and forearms for added strength and definition. Plus, they rely on core engagement to stabilize the torso, creating more work and muscle engagement to increase caloric expenditure.

To execute the dumbbell row exercise, stand with your feet hip-width apart, and hinge forward with a flat back until your upper body is nearly parallel to the floor. Reach out with your non-rowing hand for stability, and support yourself on a bench, box, or rack. Hold a dumbbell in your hand, allowing your arm to straighten. Pull your elbow up along the sides, engaging the back muscles in a rowing motion. Slowly lower the dumbbell to the starting position. Repeat on the other side. Perform 15 to 20 reps with 60 seconds of rest between sets.

RELATED: People Are 'Retro Walking' & Swear by the Benefits: 'My Posture Is Now Nearly Perfect'

Back Squats

illustration of barbell back squat

Back squats are a stellar compound exercise for boosting your metabolism as they recruit numerous large muscle groups, triggering a significant calorie burn and promoting lean muscle growth. They primarily target the quadriceps, glutes, hamstrings, and lower back while also engaging the core and stabilizer muscles for improved strength and balance.

Start by stepping underneath the bar, squeezing your shoulder blades together, and positioning the barbell on your traps. Have your feet firmly planted on the floor and your hands gripping the bar close to your shoulders. Brace your core, unrack the barbell, and take one or two steps backward, adjusting your feet to hip-width apart. Maintain a proud chest as you squat down, ensuring your quads are parallel to the floor and your knees align with your toes. Drive through your feet to return to the starting position, completing the movement. Complete eight to 12 reps with 90 seconds of rest between sets.

Shoulder Presses

illustration of seated dumbbell shoulder press

Shoulder presses are a renowned compound exercise for weight loss as they engage multiple muscle groups in the upper body, leading to improved muscle definition. This exercise primarily targets the deltoid muscles of the shoulders while also engaging the triceps and upper chest muscles for added strength and toning. To make presses even more effective, utilize single-arm, alternating, or slow-rep variations!

Start by sitting on a bench with back support, and grip a dumbbell in each hand at shoulder level, palms facing forward. Press the dumbbells overhead until your arms straighten, keeping your elbows slightly bent to avoid locking them. Lower the dumbbells back to shoulder height, and repeat for the desired reps. Perform three sets of 12 to 15 reps with 60 seconds of rest between sets.

RELATED: 5 Best Strength Workouts To Shrink Your 'Apron Belly'

Front Squats

barbell front squats

Front squats are notorious for targeting the quadriceps, glutes, and core while engaging the upper back and shoulders to maintain proper posture and stability. If you've experienced a few sets of front squats, you know firsthand their intense nature and their remarkable ability to engage and strengthen your abs.

Step under the bar, and grip it close to your shoulders, ensuring your feet are planted on the floor and your elbows are up. Brace your core, and unrack the barbell, then take a couple of steps back, positioning your feet hip-width apart. With your chest and elbows up, squat until your thighs reach parallel to the floor or lower, ensuring your knees track over your toes. Drive through your feet to return to the starting position, completing the squat. Complete eight to 12 reps with 90 seconds of rest between sets.

Lunges

front lunge exercise

Lunges are responsible for single-handedly single-legging your weight to weight loss. (Get it?) Lunges offer a versatile and effective way to ramp up your calorie-burning workouts, sculpting and defining key muscle groups such as the quads, hamstrings, and glutes. Various lunge variations provide a dynamic and engaging element to your routine, ensuring your workouts remain enjoyable and stimulating.

Start with your feet hip-width apart. Step forward with your right foot, ensuring your knee aligns with the ankle, and lower the back knee above the ground. Push through your right foot to bring the left foot forward into the next lunge. Alternate legs with each step, maintain an upright posture, engage your core for stability, and maintain a smooth, controlled movement. Repeat for the desired number of reps or distance. Perform three sets of 12 to 20 reps per side with 45 to 60 seconds of rest between sets.

Pull-ups

woman doing pull-ups

Pull-ups are one of the best exercises to program in your workouts for shredding and defining the upper and mid back. You'll engage your lats, rhomboids, traps, and other prominent back muscles while showing a little love to your biceps and forearms.

Grab the pull-up bar with an overhand grip, shoulder-width apart, ensuring your arms are straight. Squeezing the lats, upper back, and arms, pull yourself up until your chest is at the bar. Lower yourself with control, keeping your lats, upper back, and arms tight until your arms are straight. If you don't quite have the strength to perform a full range of motion pull-up, use controlled lowerings or snag some assistance from bands. Complete three sets of eight to 10 reps with 90 seconds of rest between sets. If using assisted pull-ups, bump the reps up to 10 to 15.

RELATED: The #1 'Wall Pilates' Workout to Strip Away Belly Fat

RDLs

illustration of Romanian deadlift exercise

RDLs are the posterior facilitator of lean muscle mass, definition, and enhancing your fat-burning abilities. Switch up your RDls using variations such as slow reps, staggered stances, and even elevated toes to target the hammies and glutes.

Begin with a barbell or dumbbell in each hand, feet hip-width apart, maintaining a straight back and keeping your shoulders engaged. Hinge at your hips, lowering the dumbbells while keeping your knees slightly bent until you feel a stretch in your hamstrings. Drive hips forward to return to start, engaging hamstrings and glutes throughout. Perform three sets of eight to 12 reps per side with 60 seconds of rest between sets.

Split Squats

Bulgarian split squats

Split squats deliver similar benefits and target the same muscle groups as lunge variations but with an added intensity. They engage muscles such as the quadriceps, hamstrings, and glutes while activating stabilizer muscles for enhanced balance and strength. By incorporating "time under tension," split squats maximize muscle engagement throughout each repetition, resulting in greater muscle definition and endurance gains.

Begin by assuming a hip-width stance, and step one foot forward. Elevate your back foot on a workout bench. Next, lower your back knee to the ground until it's slightly above it. Maintain an upright torso, activate your core, and push through your front foot to return to the start position. Keep a solid posture throughout. Complete three sets of eight to 12 reps per side with a 90-second rest between sets.

Thrusters

squat thruster

Thrusters are a phenomenal exercise for weight loss, combining a squat and overhead press into one dynamic movement that torches calories and ramps up your metabolism. This compound exercise engages multiple muscle groups simultaneously, including the quadriceps, glutes, shoulders, and triceps, making it incredibly effective for building strength and burning fat. Incorporating thrusters into your workouts can help you achieve a leaner physique while improving overall cardiovascular health and muscular endurance.

Hold a pair of dumbbells at shoulder height with your palms inward, standing shoulder-width apart. Squat, and then press the dumbbells overhead while driving with your legs to stand. Lower them back to shoulder height as you descend into the next squat. Perform three to four rounds of continuous reps for 45 seconds with 30 seconds of rest between rounds.

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6. Walk Your Way to Weight Loss in 4 Weeks with This Workout PlanПт, 16 фев[-/+]
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Walking is an exceptional exercise choice for maintaining an active lifestyle and achieving your weight-loss goals. It falls under low-intensity steady-state cardio, a well-established form of exercise renowned for its effectiveness in calorie-burning and metabolism-boosting. However, if you're looking to maximize its effectiveness, consider combining walking with strength training exercises. While you may be familiar with classics like walking lunges, there are many options to integrate into your weekly workout routine that will elevate your fitness game. You only need dedication, innovation, and minimal equipment to amplify your results. Below, you'll find my ultimate walking workout program to lose weight in four weeks.

I put together a selection of potent workouts designed to fire up your metabolism, torch fat, and sculpt strength while injecting some fun into your fitness regimen. Get ready, as these workouts are higher in volume, combining multiple reps and sets while keeping rest periods to a minimum to maximize the weight loss effects. You might encounter unfamiliar movements, so include some extra warm-up sets. Get prepared to shake up your routine and embrace exciting new challenges!

Perform each workout for one week for four weeks total to see results. Keep reading to learn all about my #1 walking workout program to lose weight in four weeks.

Workout #1

1. Mini Band Lateral Walks with Dumbbell Lateral Raises

Mini-band lateral walks can activate your glutes and strengthen smaller hip muscles like the piriformis. Combine this with dumbbell lateral raises to target your upper body, enhancing shoulder and trap strength. Consider it a comprehensive full-body exercise.

Begin by placing a mini resistance band above your knees and holding dumbbells at your sides. Step to the side with one foot while maintaining tension on the band, then follow with the other foot to return to hip-width apart. Simultaneously, perform a lateral raise with the dumbbells, lifting them to shoulder height and returning them to your sides as you step together. Complete three to four sets of 12 steps per side with 60 seconds of rest.

2. Walking Lunges with Dumbbell Bicep Curls

Pairing walking lunges with bicep curls is a top choice of mine for rounding off a high-rep training session with my personal training clients aiming to lose weight. Walking lunges target single-leg strength, sculpting your quads, glutes, and hamstrings, while bicep curls focus on enhancing your biceps. Combining these dynamic movements also intensifies core engagement, providing a comprehensive workout experience.

Start by standing upright and holding a dumbbell in each hand at arm's length by your sides. Step forward with your right foot into a lunge position, simultaneously bending both knees and lowering your body. Curl the dumbbells toward your shoulders as you lunge, engaging your biceps. Push off your right foot to return to the starting position, lowering the dumbbells back down. Alternate sides, stepping forward with your left foot and repeating the lunge and bicep curl motion. Perform three to four sets of eight to 12 reps per side with 60 seconds of rest between sets.

RELATED: 7 Balance Exercises a 60-Year-Old Yoga Instructor Does For Peak Mobility

3. Suitcase Carry

The suitcase carry epitomizes functionality and keeps your body in motion, aligning perfectly with the essence of these workouts. Incorporating exercises like the suitcase carry not only strengthens your muscles but also hones your ability to engage your core, requiring you to brace your abs and test your grip strength simultaneously.

To execute suitcase carries, start by picking up a weight with one hand, maintaining a stable stance with your feet hip-width apart and your knees slightly bent. Lift the weight while bracing your core and keeping your back straight. Walk forward in a controlled manner, ensuring the weight stays close to your body and your posture remains upright. Complete three to four sets of 30 to 60-second carries per side with 60 seconds of rest between sets.

Workout #2

1. Walking Lateral Lunges

Incorporating lateral exercises is a fantastic strategy for cultivating a resilient physique. While many strength routines emphasize forward and backward or vertical movements, lateral movements are overlooked. Lateral lunges, for instance, are invaluable for enhancing single-leg strength and explicitly targeting the adductor muscles, an area frequently neglected in lower-body workouts.

To execute walking lateral lunges, stand with your feet shoulder-width apart. Step to the right with your right foot, bending your knee while keeping your left leg straight, sitting into a lateral squat. Lower your body until your right thigh is parallel to the ground, then push off to return to the starting position. Take a lateral step to the right and perform another lateral lunge. Perform three sets of 12 to 15 reps per side with 60 seconds of rest between sets. Complete all reps on one side before repeating on the other side.

RELATED: People Are 'Retro Walking' & Swear by the Benefits: 'My Posture Is Now Nearly Perfect'

2. Alternating Overhead Press with Walking

You're familiar with the low-intensity cardio perks of walking. By incorporating overhead presses, you fuse cardio advantages with strength gains. Opting for higher rep ranges in overhead presses bolsters muscular endurance and amplifies overall benefits.

Start by standing with your feet shoulder-width apart, holding dumbbells at shoulder height. Press one dumbbell overhead while stepping forward with the opposite foot, alternating arms and legs as you walk forward. Maintain proper posture and core engagement throughout the exercise. Complete three sets of 10 to 15 steps each with 60 seconds of rest between sets.

3. Dumbbell Front Rack Forward Marching

Marching exercises are superb for strengthening your hip muscles, particularly the hip flexors, while significantly developing a strong and stable core. The dynamic nature of moving forward while concurrently stabilizing your torso and any weights intensifies the exercise's effectiveness, enhancing calorie expenditure during your workout sessions.

To do dumbbell front rack forward marching, hold dumbbells at shoulder height, step forward with one foot while lifting the opposite knee toward your chest, and then alternate legs. Make sure to squeeze your core for stability and control throughout. Perform three sets of 15 to 20 reps per side with 90 seconds of rest between sets.

RELATED: 5 Best Strength Workouts To Shrink Your 'Apron Belly'

Workout #3

1. Mini-Band Forward Walks

Mini-band forward walks help activate your glute muscles while improving hip stability. This exercise is beneficial in a warm-up or strength workout to help sculpt your lower body.

Place a resistance band just above your ankles or below your knees for tension. Stand with your feet hip-width apart and your knees slightly bent, and engage your core. Take small steps forward, ensuring the band has tension throughout. Alternate bringing each foot forward, maintaining controlled movements, and proper posture. Complete two to three sets of 15 to 20 reps each with 45 seconds of rest between sets.

2. Walking Lunges with Core Rotation

fit woman on pink backdrop doing lunge with rotation holding a dumbbell

Walking lunges enhance single-leg strength and hip stability, concurrently boosting lean muscle mass in the quads, hamstrings, and glutes. Incorporating a rotational core exercise amplifies movement intensity, sculpting your abs and injecting diversity into your fitness regimen. This combination fortifies lower body muscles and engages the core, promoting overall strength balance and boosting metabolism.

Step forward with your right foot into a lunge position, and rotate your torso to the right while holding a dumbbell, kettlebell, or weight plate. Return to the center, and push off with your right foot to return to the starting position. Repeat on the left side, rotating your torso to the left. Alternate sides with each lunge, focusing on controlled movements and maintaining proper posture. Perform three to four sets of 10 to 15 reps per side with 60 seconds of rest between sets.

3. Walking Overhead Dumbbell Carry

The walking overhead dumbbell carry is a dynamic exercise renowned for enhancing overhead strength and stability while targeting key muscle groups, including the shoulders, upper back, and core. Incorporating walking adds an extra layer of versatility, demanding increased stability to control the weights effectively.

Start by standing upright and pressing dumbbells directly overhead with your arms fully extended. Squeeze your core and walk, stabilizing the dumbbells overhead until you reach the predetermined distance or time. Emphasize keeping your arms straight above your shoulders, actively reaching with each step to optimize the exercise. Perform three sets of 15 to 20 steps, each with 60 seconds of rest between sets.

RELATED: 10 Strength Training Exercises for Beginners to Sculpt a Toned Body

Workout #4

1. Walking Lunges with Overhead Carry

The walking lunge with overhead carry creates a harmonious blend of lower-body strength and overhead stability, resulting in a powerful full-body compound movement. This dynamic exercise strengthens your legs and enhances core stability and coordination, elevating your fat-burning potential and propelling your workouts to new heights.

To perform the walking lunge with overhead carry, begin by standing tall and holding a weight overhead with one hand, fully straightening your arm. Engage your core for stability as you take a large step forward with your right foot, lowering into a lunge position while keeping the weight overhead. Push off your right foot to return to the starting position, then repeat on the left side. Complete three sets of 10 to 12 reps of lunges, then switch the weight to the other hand and repeat. Rest for 60 seconds between sets.

2. Walking Lateral Squats with Plate Pressout

Here's a fat-burning exercise to kick your workout sessions into high gear. The walking lateral squat with a plate pressout strengthens your quads, glutes, shoulders, and core. You'll benefit from regular squats while diversifying your gym regimen with side-to-side movement.

To perform the walking lateral squat with plate pressout, hold a weight plate in front of your chest and stand with feet hip-width apart. Step laterally to the right, squatting down while pressing the plate straight before you. Bring your left foot back under your hips, keeping the feet hip-width apart. Repeat for the desired reps and sets. Perform three sets of 10 to 12 reps per side with 60 seconds of rest between sets.

3. Farmers Carry

The farmers carry is your secret weapon for torching calories and shedding fat, engaging multiple muscles at once to sculpt your body and boost your metabolism. This exercise is like a full-body workout in one move, perfect for maximizing weight loss and achieving your fitness goals with power and efficiency.

To perform farmer's carries, grab a pair of heavy dumbbells or kettlebells, stand tall, engage your core and upper back, and walk forward with steady strides for the programmed distance or steps. Complete three sets of carries for 45 to 60 seconds in duration. Rest for 60 seconds between sets.

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7. Here's How Much Weight You Can Safely Lose in a MonthЧт, 15 фев[-/+]
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A common desire for many dieters is to lose weight fast. But how fast is too fast when it comes to dropping unwanted pounds? We spoke with The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, who sit on our Medical Expert Board, and learned how much weight you can safely lose in a month. The Nutrition Twins also share some tips on how to reach that goal in one month's time. Keep reading to learn more, and when you're finished, be sure to check out I Drank Green Tea Instead of Coffee for 30 Days & Experienced 4 Life-Changing Benefits.

How much weight can you safely lose in a month?

scale weight loss concept, weight loss mistakes

According to the Nutrition Twins, safe and healthy weight loss means losing one to two pounds each week, which amounts to four to eight pounds a month. "It's possible to safely lose more weight than this in the first month, especially if someone has a lot of weight to lose, or they're a bigger person," they explain. "And although we have had clients who have safely lost 20 pounds in the first month and kept it off, this isn't typical."

The Nutrition Twins point out that most individuals who shed 20 pounds during the first month (or lose weight too fast) are also at risk of losing water or muscle tissue. "If you lose muscle tissue, this can completely backfire since lean muscle tissue keeps your metabolism speedy, and the more you have, the better for weight loss," they tell us.

Another reason why people usually shed weight fast is if they're on a crash diet, which isn't healthy or easy to stick with in the long term. These individuals end up putting the weight back on when they can no longer keep up with such a strict eating regimen.

RELATED: People Are 'Retro Walking' & Swear by the Benefits: 'My Posture Is Now Nearly Perfect'

Diet and exercise tips to lose weight in a month:

1. Be mindful of stabilizing blood sugar during all snacks and meals.

healthy chicken bowls with vegetables, chickpeas, and quinoa

When it comes to being successful at long-term weight loss, it's important to concentrate on stabilizing your blood sugar every time you eat, whether it's a meal or a snack. This will help you avoid energy crashes which could result in unhealthy cravings for refined carbs and sugar.

"Sugar crashes also trigger the release of cortisol, the belly fat hormone," The Nutrition Twins note. "To ensure that blood sugar levels remain stable, the key is to include a source of protein like skinless chicken or turkey breast, fish, seafood, eggs, tofu, or beans, combined with a source of fiber, like the fiber found in vegetables. Protein and fiber both cause a gradual digestion, so blood sugar doesn't come plummeting down, particularly after eating a carbohydrate."

Keep in mind that you can eat carbohydrates. Your muscles and brain are both powered by carbs. It's crucial to pick fibrous, whole-grain, nutrient-rich carbs in tiny portions. The Nutrition Twins recommend 1/2 cup to 1 cup of whole-grain carbs such as oatmeal, brown rice, or quinoa. However, this will vary based on your activity level and size. Always pair your carbs with protein, and stay away from refined and processed white carbs.

RELATED: 10 Strength Training Exercises for Beginners to Sculpt a Toned Body

2. Keep a food journal.

food journal

It's a smart habit to keep track of what you consume. We've recommended this tip many times—for good reason. It really works!

According to The Nutrition Twins, "A study by Kaiser Permanente proved that recording what you eat will help you lose twice as much weight. The key here is that it holds you accountable, and additionally, sometimes being made aware of all the times you took a candy from the office candy jar, or you split an order of fries, can be really eye-opening."

RELATED: 7 Yoga Exercises a 69-Year-Old Instructor Does To Look Half Her Age

3. Start meals with vegetables.

Healthy woman making salad

Preparing veggies with a dash of lemon and spices is the way to go. You can eat as many veggies as you'd like when they're not drowned in oil, butter, or sauces. The one exception to the rule is starchy vegetables like peas, corn, and potatoes.

"Starting your meal with vegetables takes the edge off hunger, fills you up, and leaves much less room in your stomach for the heavier items at the meal," The Nutrition Twins tell us. "You'll also begin your meal by stabilizing blood sugar since you're filling up on slow-digesting fiber. Use lemon, herbs, and spices to flavor your vegetables—they'll add zest and excitement and they're basically calorie-free, and like vegetables, they pack in antioxidants that squelch inflammation. This is big when it comes to weight loss since inflammation makes weight loss harder and makes it easier to gain weight."

RELATED: I Tested 5 Popular Workout Leggings & There's One Clear Winner

4. Be true to your favorite cardio exercise.

woman happy walking on the beach, concept of exercises for women to live longer

Pick a cardio, any cardio! The key is committing to one form of cardio, four days each week. If you just started exercising, it's not necessary to go all-out with interval training quite yet. Simply choose the exercise you enjoy doing, and get moving.

The Nutrition Twins suggest, "If you're just getting started, for example, and you enjoy walking, try walking outside your house in one direction for 10 minutes, and then double back. We all must start somewhere and doing something you like is the best way to commit to it. If you've been exercising for a long time, but always lose motivation when you do a certain exercise, choose the exercise/ exercises that you like best so you can have fun with it and stick to it."

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8. The #1 Morning Bodyweight Workout To Speed Up Weight LossСр, 14 фев[-/+]
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Starting your morning with an invigorating workout is an excellent way to set yourself up for all-day success. Morning workouts provide you with the energy boost you need to power through meetings and deadlines. Plus, an early exercise session is a stellar way to kickstart your weight-loss efforts. We spoke with a fitness pro who breaks down the #1 best morning bodyweight workout for weight loss. You don't need to spend time commuting to and from the gym; simply roll out your yoga mat, and get started!

"Bodyweight training is the most convenient form of exercise," explains Orpa Anuz, CPT, Blink Fitness. "You can do it anywhere, and all you need are comfortable workout clothes. It helps you become more functional by making activities of daily living easier. Bodyweight exercises work multiple muscle groups, and when done consistently with high repetitions, they can help you lose weight—specifically, at least three times a week and at least 30 minutes per session."

Exercising with your body weight makes moving through daily activities much more seamless because it helps boost muscle growth, strengthen your joints, enhance your core strength, and increase mobility and flexibility. "Combined with proper rest, hydration, and nutrition, bodyweight training can help you reach your goal," Anuz confirms.

Now, let's dive into the #1 best morning bodyweight workout for weight loss. And when you're finished reading, check out the 7 Balance Exercises a 60-Year-Old Yoga Instructor Does For Peak Mobility.

Jumping Jacks

jumping jacks

This bodyweight workout for weight loss kicks off with a warm-up exercise to raise your heart rate and get the blood flowing to your muscles.

For jumping jacks, stand tall with your feet together and your arms by your sides. Jump up as you lift both arms overhead and jump your feet out wide. Jump back to the start position. Complete three sets of 12 reps.

RELATED: I Drank Green Tea Instead of Coffee for 30 Days & Experienced 4 Life-Changing Benefits

High Knees

high knees

Next up is the high knee, a stellar balance exercise that focuses on hip strength and mobility while engaging the lower-body muscles.

Begin by standing with your feet placed hip-width apart. Keep your arms at your sides, your chest tall, and your core activated. Then, lift your right knee and left arm to your chest before lowering them and lifting your left knee and right arm, as if running in place. Complete three sets of 16 reps (eight per side).

"[For a] modified movement, slow your pace and march in place bringing the knees to about hip level with each alternating step," Anuz suggests.

RELATED: People Are 'Retro Walking' & Swear by the Benefits: 'My Posture Is Now Nearly Perfect'

Squats

man doing squats

The squat fires up your lower-body muscles for an effective calorie-torching movement.

Start by standing tall with your feet planted just outside hip-width and your arms by your sides. Press your hips back and bend both knees to lower into a squat until your thighs become parallel to the floor. As you lower, extend your arms in front of you. Make sure your core stays activated. Then, press through both feet to rise up, and lower your arms to your sides. Perform three sets of 12 reps.

RELATED: The #1 'Wall Pilates' Workout to Strip Away Belly Fat

Walking Lunges

reverse lunges exercise

The walking lunge is another exercise that engages your lower body.

Stand tall with your feet hip-width apart and your arms by your sides or on your hips. Take a big step forward with your right leg, and bend your knee to lower into a lunge. Descend until your right thigh and left shin are parallel to the ground. Then, press up to the start position. Step forward with your left leg to repeat. Complete three sets of 12 reps.

RELATED: 10 'Wall Pilates' Exercises To Shrink Love Handles

Pushups

pushups

Pushups are a stellar strength exercise that works the arms, chest, core, and shoulders.

Assume a high-plank position with your hands below your shoulders and your body forming a straight line from your head to your feet. Make sure your elbows are not locked. Then, bend at the elbows to lower your chest toward the floor. Press your hands into the ground to rise back up to the start position. Complete three sets of 12 reps.

For an easier version, consider knee pushups or wall pushups.

Planks

planks

Last but not least, this morning bodyweight workout for weight loss wraps up with planks to engage your core.

Assume a high plank or a forearm plank with your body forming a straight line; your legs should be extended back so you're balancing on your toes and hands or forearms. Complete three sets of 10 to 20-second holds.

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9. 6 Best Weight-Loss Breakfasts Under 400 CaloriesВт, 13 фев[-/+]
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Breakfast can feel like a tricky meal to prepare when you're on a tight schedule. Rushed mornings are often to blame for skipping breakfast altogether, but think again the next time you consider forgoing this important meal. There are many documented benefits to eating breakfast, so it's worth a few extra minutes to incorporate this meal into your daily routine. If you're trying to lose weight, you may think trading a full meal for just a cup of coffee may assist your goals, but savoring a well-balanced breakfast can help you feel fuller throughout the day, supporting healthy eating habits as your day goes on. We're here to help with six of our best weight-loss breakfasts under 400 calories that will get the job done.

Before we get into these tasty breakfast ideas, let's chat about some key pointers. When putting together a calorie-friendly weight-loss breakfast, there are a few tips to keep in mind.

  • Incorporate protein. A piece of fruit or buttered toast won't cut it. Protein is a filling nutrient that can also slightly boost your metabolism during digestion. Make sure to include a quality source of protein in your breakfast. Yogurt, cottage cheese, eggs, and nut butter are excellent examples to consider.
  • Enjoy produce. Fruit tends to be the more common source of produce at breakfast, but avocado toast topped with greens and tomato, or a breakfast taco with sauteed bell peppers, are great ways to incorporate veggies into your first meal of the day. Produce is full of fiber, another filling nutrient that can also support sustained energy. Make sure to get a fist-sized portion of produce at breakfast.
  • Limit sugar. Breakfast cereals, bars, and coffee drinks are notorious for packing large amounts of added sugar. This ingredient is an empty source of calories and may slow down your weight-loss progress. A little added sweetener is fine, but try to keep it under 5 grams at breakfast, and use fruit and spices to add natural sweetness and flavor to your breakfast.

Now, let's dive into the six best weight-loss breakfasts under 400 calories. Keep reading to learn all about them, and when you're finished enjoying breakfast, check out I Drank Green Tea Instead of Coffee for 30 Days & Experienced 4 Life-Changing Benefits.

Avocado Toast with Smoked Salmon

avocado toast with smoked salmon

369 calories, 18 g fat (3 g saturated fat), 736 mg sodium, 26 g carbs (9 g fiber, 2 g sugar), 22 g protein

Creamy avocado spread over toast is a popular breakfast idea, but this staple falls short in protein content. To remedy this, add some smoked salmon for easy protein incorporation. The combination of avocado and salmon creates a breakfast that's loaded with healthy fats, not to mention plenty of fiber. Add a few thick slices of tomato or some arugula for a boost of nutrients and a serving of produce.

INGREDIENTS:

HOW TO MAKE IT:

Toast your bread to the desired doneness. Mash your avocado, and spread it over your toast. Top with smoked salmon and veggies of choice.

RELATED: People Are 'Retro Walking' & Swear by the Benefits: 'My Posture Is Now Nearly Perfect'

Breakfast Tacos

healthy breakfast taco

387 calories, 20 g fat (10 g saturated fat), 588 mg sodium, 20 g carbs (5 g fiber, 2 g sugar), 23 g protein

You may not automatically think of breakfast tacos as being weight loss-friendly, but they can be made in a way that supports your goals. Eggs are a great source of protein, and the whole wheat tortilla provides excellent fiber content. Add in some extra protein from cheese and a boost of nutrients and fiber from spinach, and you have a well-rounded meal.

INGREDIENTS:

HOW TO MAKE IT:

Crack the eggs into a small bowl, and whisk. Meanwhile, heat a pan over medium-high heat. Add cooking spray as needed. Once heated, pour in the eggs, and cook to scramble. Once cooked, add in the cheese, and allow it to melt. Then, add the spinach, and allow it to wilt. Serve your egg mixture in a tortilla, and top with salsa or hot sauce as desired.

RELATED: The Easy & Effective 5-Day Weight Loss Meal Plan Dietitians Swear By

Oatmeal with Strawberries and Nut Butter

strawberry almond oatmeal

391 calories, 18 g fat (2 g saturated fat), 159 mg sodium, 44 g carbs (9 g fiber, 9 g sugar), 13 g protein

Oatmeal is known for its fiber content and versatility. When paired with fruit, you get even more fiber, and the incorporation of nut butter brings healthy fats and protein into the meal. You could even add a partial serving of protein powder to your oatmeal if you are interested in a higher protein option that still keeps you around 400 calories.

INGREDIENTS:

HOW TO MAKE IT:

Follow the package directions for making your oatmeal with water. Once cooked, mix in your nut butter until well distributed, and top with strawberries. Add a dash of cinnamon for extra flavor, if you'd like.

RELATED: People Are 'Souping' for Weight Loss & Say It Can Get You a Flat Belly Fast

Smoothie

banana berry and spinach smoothie

360 calories, 5 g fat (0 g saturated fat), 71 mg sodium, 45 g carbs (7 g fiber, 30 g sugar), 31 g protein

Smoothies are a great way to pack all of your breakfast components into one vessel. This recipe gets its protein from a whey protein powder, but you could easily swap it for a protein powder of your choice. Just avoid options with excessive added sugar, and compare varieties for protein and fiber content.

INGREDIENTS:

HOW TO MAKE IT:

In a blender, combine your fruit, hemp seeds, kale, protein powder, and about 1/2 cup of water. Start blending, and slowly add water as needed to achieve your desired consistency.

RELATED: 10 Best Weight Loss Lunches That Are 400 Calories or Less

Yogurt Parfait

yogurt with blueberries and mint

330 calories, 14 g fat (3 g saturated fat), 78 mg sodium, 31 g carbs (5 g fiber, 21 g sugar), 25 g protein

A parfait is easily customizable, allowing you to incorporate your favorite fruit and toppings. This simple recipe includes fruit and nuts as mix-ins, which both provide fiber. The nuts also contribute healthy fats and a little protein to add to the notable content of the yogurt. You can go with a flavored yogurt here, but beware of sugar and choose options with fewer than 5 grams of added sugar per serving.

INGREDIENTS:

HOW TO MAKE IT:

In a bowl, spoon in your yogurt and top with berries and walnuts. Add a dash of cinnamon or vanilla extra for flavor, if you like.

Bagel Thin with Cream Cheese, side of Cottage Cheese and Fruit

bagel thin with cream cheese

377 calories, 6 g fat (3 g saturated fat), 673 mg sodium, 55 g carbs, 8 g fiber, 24 g sugar), 19 g protein

A traditional bagel can set you back well over 300 calories and 50 grams of carbs with little fiber in return. Bagel thins are a great alternative for a fraction of the carbs and calories. Top with light cream cheese for a healthier twist on a classic, and pair it with a side of cottage cheese with diced pears. This combination makes for a hearty meal with plenty of textures and flavors to enjoy, all for under 400 calories.

INGREDIENTS:

HOW TO MAKE IT:

Toast your bagel to the desired doneness. Spread with cream cheese. In a bowl, add your cottage cheese, and top with diced pears. Enjoy!

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10. 5 Most Effective Gym Workouts for Weight LossВт, 13 фев[-/+]
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Navigating the path to optimal weight-loss success through the vast world of workouts can be quite a puzzle. The term "workout" encompasses a wide range of activities, spanning from strength and muscle-building exercises to cardio and mobility workouts. It's not just about knowing which exercises to do; it's about figuring out the best way to do them. The options are endless—straight sets, super sets, HIIT intervals, and circuits, leaving you feeling like you're back at square one, lost in the confusion. Allow me to guide you through the process. I crafted a list of the top five most effective gym workouts for weight loss, so listen up.

These routines cover a range of exercises, from strength and muscle-building movements to activities that will elevate your heart rate, ensuring a swift and efficient calorie burn. Here's the breakdown: The initial workouts focus on establishing a foundation through strength and muscle building. Next, you'll target your core, the fundamental support system for the human body. Finally, we'll conclude with a refreshing, heart-pounding exercise to maximize your weight-loss potential. All reps stay higher in volume; the rest periods are short, never exceeding 60 seconds.

Feel free to spice up your routine by incorporating the provided exercise variations. Begin with classic straight sets, and in your next workout, explore the dynamic realms of intervals or embrace the intensity of HIIT-style circuits. Keep the volume higher, the rep ranges, and the rest periods shorter. Unleash your creativity, and let it shine through your workout choices!

Workout #1 Renegade Rows

Renegade rows offer diverse exercises ideal for weight loss, incorporating full-body, high-intensity movements that challenge stability and muscle endurance. While primarily targeting the lats and upper back, renegade rows engage the abs for stability. This dynamic exercise combines elements of dumbbell rows and planks, concluding with the anti-rotation challenge of pull-throughs.

1. Renegade Rows

bodyweight renegade row

The standard renegade row serves as an excellent foundation. Once you try it, you'll recognize its effectiveness in delivering a challenging workout while supporting your weight-loss goals.

Start in a plank position with your hands under your shoulders. Lift one hand, pulling your elbow to the ceiling in a strong rowing motion while balancing on the other arm. Alternate sides, maintaining stability and squeezing your core. Complete three sets of 12 to 15 reps per side with 60 seconds of rest between sets. Want to turn it up a notch? Hold a five-second plank between your rows.

2. Renegade Rows with Pushups

Pairing renegade rows with pushups creates an excellent upper-body exercise to drive weight loss, build strength, and improve muscle endurance. Oh, and stability—we can't overlook that physical quality! In addition to focusing on your lats, upper back, and abs, you'll be working your chest, shoulders, and triceps.

Start in a plank position with your hands under your shoulders. Lift one hand, pulling your elbow to the ceiling in a strong rowing motion while balancing on the other arm. Alternate sides, maintaining stability and squeezing your core. Next, lower your body to the height of the dumbbells, and push back up, executing a pushup. Perform three sets of 8 to 12 reps with 60 seconds of rest between sets.

3. Renegade Rows with Mountain Climbers

Upper back and lat strength? Check. Abs and shoulder stability? Check. Dynamic core action? Check. Performing mountain climbers after renegade rows amplifies the fat-burning potential of your workout. It adds a high-rep, high-intensity element to maximize your calorie burn and overall effectiveness.

To execute a renegade row with a mountain climber, start in a high plank position with your hands gripping dumbbells under your shoulders, and plant your feet hip-width apart. Perform a row with one dumbbell, keeping the elbow close to the body, then switch to the other arm. Next, perform mountain climbers by driving one knee toward the chest, switching legs quickly in a running motion. Maintain core engagement throughout. Complete desired reps or time duration with controlled movements. Complete three sets of eight to 12 reps with 60 seconds of rest between sets. Knock out five mountain climbers per side with each repetition of renegade rows per side.

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Workout #2 Lunge Variations

1. Walking Lunges

illustration of woman doing walking lunges

Elevate the impact of standard lunges with walking lunges, which add a dynamic element by having you move over a specified distance or complete a set number of reps, intensifying the workout. Feel free to enhance the challenge by incorporating weights such as dumbbells, kettlebells, barbells, or even medicine balls. Adding weight accelerates calorie burning and promotes strength and definition in key muscle groups like the quads, hamstrings, and glutes.

Start with your feet hip-width apart. Step forward with your right foot, ensuring your knee aligns with the ankle, and lower the back knee above the ground. Push through your right foot to bring the left foot forward into the next lunge. Alternate legs with each step, maintain an upright posture, engage your core for stability, and maintain a smooth, controlled movement. Repeat for the desired number of reps or distance. Perform three sets of 12 to 20 reps per side with 40 to 60 seconds of rest between sets.

2. Alternating Reverse Lunges

Alternating reverse lunges keep you moving; if you're driving, your metabolism works. Forward lunges emphasize the quads, while reverse lunges target the hamstrings and glutes of the rear leg.

Begin with your feet hip-width apart. Step back with your right foot, keeping the left knee above the ankle. Keep the right knee slightly above the ground. Push up with your left and right foot to return to the starting position, then repeat with the left foot stepping back. Alternate legs in a controlled manner, maintaining a smooth and steady rhythm. Complete three sets of 12 to 20 reps per side with 40 to 60 seconds of rest between sets.

3. Pendulum Lunges

This is the ultimate strength- and metabolism-boosting lunge exercise. A pendulum lunge combines the benefits of both reverse and forward lunges while challenging your stability and coordination. Get ready to feel the "burn" in your legs.

Begin with your feet hip-width apart. Step back with your right foot, keeping the left knee above the ankle. Keep the right knee slightly above the ground. Next, push off the ground with your right foot, and bring the right leg through into a forward lunge. Continue the pendulum-like motion with the right leg for the prescribed reps or time, and then repeat with the left leg. Perform three sets of eight to 12 reps per side with 60 seconds of rest between sets. (Your "eight to 12 reps per side" is 16 to 24 total reps of work, increasing the intensity of this lunge variation."

RELATED: I Drank Green Tea Instead of Coffee for 30 Days & Experienced 4 Life-Changing Benefits

Workout #3 Dumbbell Bench Press

To optimize your workouts for weight loss, integrating compound lifts is critical. These exercises engage multiple muscle groups simultaneously, intensifying calorie burn and muscle building. Dumbbell bench press workouts epitomize this strategy, offering compound lift benefits and stability for enhanced muscle engagement. Plus, they provide flexibility to adjust the intensity by varying weights or movement options.

1. Alternating Dumbbell Bench Press

Performing the alternating dumbbell bench press demands significant strength and stability. Keeping one dumbbell extended while pressing the other makes your muscles work harder, intensifying the exercise. This increased demand enhances the overall effectiveness of the workout while targeting your chest, shoulders, triceps, and core.

To begin, lie flat on a bench with a dumbbell in each hand at chest level, palms facing forward. Engage your core, and extend both arms upward. Lower one dumbbell toward your chest while keeping the other arm straight, then press it back up while lowering the opposite dumbbell. Complete three sets of 12 to 15 reps each with 60 seconds of rest between sets.

2. Close Grip Dumbbell Bench Press

Close grip bench press variations are excellent for targeting the inner chest (medial pecs) and triceps. I often incorporate higher volume reps with this movement in my programming compared to traditional bench press variations. Hope your triceps are ready!

To perform the close grip dumbbell bench press, lie on a bench with dumbbells above your chest, palms inward, elbows bent at 90 degrees. Lower the dumbbells to your chest, pause briefly, then press them back up. You should feel the increased engagement of the triceps. Complete three sets of 15 to 20 reps each with 60 seconds of rest between sets.

3. Incline Alternating Dumbbell Bench Press

Performing the dumbbell bench press on an incline increases upper chest and shoulder engagement while maintaining the benefits of strength, stability, and heightened movement intensity from the alternating variation.

To begin, lie down on an incline bench with a dumbbell in each hand at chest level, palms facing forward. Engage your core, and extend both arms upward. Lower one dumbbell toward your chest while keeping the other arm straight, then press it back up while lowering the opposite dumbbell. Complete three sets of 12 to 15 reps each with 60 seconds of rest between sets.

RELATED: People Are 'Retro Walking' & Swear by the Benefits: 'My Posture Is Now Nearly Perfect'

Workout #4 Medicine Ball Slam

Get ready for a dynamic, heart-pounding, and downright enjoyable workout with med ball slam variations. Not only do they elevate your heart rate, but they also ignite power in your upper body and build core strength. Focus on squeezing those abs tight and putting your total effort into each slam for optimal results. Oh, and a quick tip: Choose a medicine ball that doesn't bounce—the ones with bounce won't cut it for this explosive exercise!

1. Med Ball Front Slam

illustration of medicine ball slams

Front slams offer a dynamic method for targeting your abs, particularly the rectus abdominis, enhancing strength, power, and endurance. With each rep, you'll ramp up your effort, intensifying the workout and boosting your potential for weight loss while sculpting lean muscle mass. The secret? Stay focused on executing each repetition with precision and intention, maximizing the benefits of this practical exercise.

Stand tall, holding a non-bouncing med ball. Engage your abs while raising the ball overhead until your arms extend. Slam the ball before you with power, engaging your abs further as you crunch down. For power, perform three to five sets of five slams. For endurance, perform three to five sets of 10 to 15 reps or 30 to 45-second intervals. Rest for 60 seconds between sets.

2. Med Ball Staggered Stance Front Slam

Like the classic front slam, the staggered stance variation lets you focus on one side of the core at a time before switching. It emphasizes core strength, power, and endurance while enhancing single-leg stability, offering a comprehensive full-body workout.

Start in a staggered stance with one foot slightly ahead of the other, holding the medicine ball in front of your chest. Engage your core, and extend your arms overhead. Slam the ball forcefully between your legs while bending your knees into a partial squat. For power, perform three to five sets of five slams per side. For endurance, perform three to five sets of 8 to 12 reps or intervals of 30 to 45 seconds per side. Rest for 60 seconds between sets.

3. Med Ball Side-to-Side Slam

Side-to-side slams are a fantastic choice for honing your midsection while explicitly targeting your obliques and, more importantly, your transverse abdominis—those crucial muscles that cross your torso. This variation adds extra movement to each repetition, ramping up the intensity and demanding more effort for execution.

To execute med ball side-to-side slams, stand with your feet shoulder-width apart, holding a non-bouncing medicine ball at chest level. Engage your core, shift your weight to one side, and rotate your torso as you extend the ball overhead. Slam the ball down to the outside of that side foot, bending slightly at the knees. Next, ??switch directions, rotating your torso to the opposite side and slamming the ball down to the outside of the other foot. For power, perform three to five sets of five slams per side. For endurance, perform three to five sets of 8 to 12 reps or intervals of 30 to 45 seconds per side. Rest for 60 seconds between sets.

RELATED: 5 Best Strength Workouts To Shrink Your 'Apron Belly'

Workout #5 Cardio Intervals

For this workout, it's up to you to choose which movement you'd like to use, and I'll supply the intervals! The options are endless: stationary bike, rower, ski erg, treadmill, running, jump ropes, jumping jacks.

1. Steady State Cardio

woman running

When cardio for weight loss, nothing beats steady state intervals to maximize the potential effects. For this workout, you'll want to keep your heart rate between 60% and 70%. If you don't have a heart rate monitor, use the "conversation pace" as a guide. Keep the effort up, but stay at a pace where you can maintain a conversation with a friend.

For a steady-state workout, accumulate the prescribed time for working out. Compared to high-impact exercises like jumping rope and jacks, I recommend options such as stationary bikes, rowers, ski ergs, treadmills, or light jogging. Complete one to two sets of 15 to 20 minutes of movement. The next time you go to do this workout, aim to complete more total distance or reps depending on the exercise.

2. Steady State Cardio Intervals

illustration of man rowing

Knocking out a cardio workout for weight loss using intervals keeps your workouts fun and effective. Working with shorter durations and minimal rest allows you to incorporate other exercises besides traditional cardio machines.

Use traditional cardio equipment such as bikes, rowers, ski ergs, or treadmills, or challenge yourself with low-impact strength movements like box step-ups, lunges, mountain climbers, jumping jacks, or jump rope. Aim to complete more reps when this workout is repeated. Perform one to two sets of eight to 12 rounds of two minutes of work with 30 seconds of rest. Allow yourself to recover for two to three minutes between sets.

3. HIIT Intervals

kettlebell swings

HIIT intervals turn up the heat with high-intensity intervals sure to get your heart pumping. You can combine exercises or utilize the same movement for HIIT workouts for all sets. Examples are kettlebell swings, burpees, planks with shoulder taps, sled pushes, or low-impact movements like treadmill or bike sprints. Ensure the number of exercises you use aligns with the rounds you'll complete. Here's a quick example:

  • Kettlebell swings
  • Mountain Climbers

Complete two to three sets of four to eight rounds with 30 seconds of work and 30 seconds of rest. Allow three to five minutes of recovery between rounds.

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