Category Archives: Lose Weight Fast

Sunday, January 19, 2020 12:07 a.m. CST

By Philip O'Connor

LAS VEGAS, Nevada (Reuters) - Former two-division champion Conor McGregor returned to the Octagon with a stunning knockout of Donald Cerrone in under a minute at UFC 246 on Saturday in his first fight since losing a lightweight title bout to Khabib Nurmagomedov 15 months ago.

The 31-year-old Irishman left 'Cowboy' Cerrone bloodied just seconds into the fight by ramming shoulders into his face from the clinch, and when they broke McGregor landed a head kick that wobbled the American and sent him scrambling back to the cage.

McGregor closed in and rained down strikes as Cerrone covered up, prompting referee Herb Dean to stop the fight after just 40 seconds.

McGregor served a six-month suspension and was fined $50,000 for his role in a brawl at the end of his loss to Nurmagomedov.

He was convicted of assault late last year for punching a man who had refused a shot of whiskey from him in a Dublin pub while in a separate case in 2018 he was charged with three counts of assault and one count of criminal mischief after police said he attacked a vehicle carrying UFC fighters.

He pleaded guilty to a reduced disorderly conduct charge in that case.

After his long absence, McGregor was glad to be back.

"I feel really good, but I came out of here unscathed. I'm in shape. We've got work to do to get back to where I was," McGregor said in his post-fight interview.

The victory was McGregor's first since November 2016 at Madison Square Garden where he beat Eddie Alvarez to win the lightweight title and become the organization's first simultaneous two-weight champion.

A crowd of over 19,000 packed out the T-Mobile Arena in Las Vegas on Saturday and an uninspiring undercard was quickly forgotten as McGregor made his way to the Octagon.

Fans waving Irish Tricolours roared support for their man as the introductions took place and McGregor leaped into action as the fight began.

Cerrone had made his name by going toe-to-toe with some of the heaviest hitters in the UFC, giving fans the fights they want to see, but he was caught cold by McGregor's unorthodox shoulder strikes.

"I had never seen anything like that," Cerrone said. "It threw me way off guard. He busted my nose and it started bleeding and then he stepped back and head kicked me.

Despite a third straight defeat, Cerrone said he had no plans to retire.

Im going to keep fighting man. I love this sport.

McGregor has said he planned to have three UFC fights this year and also revealed he has a lucrative boxing match against Manny Pacquiao in the pipeline.

(Editing by Peter Rutherford)

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McGregor makes fast work of Cerrone on UFC return - KFGO News

On Friday, Sydney-based personal trainer Jono Castano Acero posted a photo with the Australian actress, saying he was proud of Wilson for sticking to it.

"Friday vibes, but @rebelwilson has been putting in the yards 7 days a week! Proud of you gurl," he wrote.

"I put on the athleisure and went out for a walk, deliberately hydrating on the couch right now and trying to avoid the sugar and junk food which is going to be hard after the holidays I've just had but I'm going to do it!" she wrote. "Who's with me in making some positive changes this year?"

"These people are like, the best dancers in the whole world, so they can't cool their muscles down or they could get an injury and they'd be out of the film ... So, they'd heat up the set like a sauna so we would never cool down, but made it pretty uncomfortable," Wilson said in the interview.

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Rebel Wilson shows off her weight loss in new Instagram post, after calling 2020 'The Year of Health' - CNN

Adele has been making headlines for her incredible weight loss but the multi-Grammy winner didn't transform her body just to buy a smaller dress size.

A source told People magazine that Adelechanged up her diet and exercise routine to be a better mom to her 7-year-old son, Angelo, whom she shares with her ex, Simon Konecki.

Its easy to just focus on her physical transformation, but this is really about something bigger, revealed an insider. She got to the point where she didnt feel great. She knew she had to change something, because she wants to be the healthiest mom possible.

ADELE FILES FOR DIVORCE FROM ESTRANGED HUSBAND SIMON KONECKI: REPORT

The insider added: Her whole focus during the weight loss journey has really how been all about how she can be healthier and how can she treat her body better.

It was never about losing weight. Her weight loss happened because she has cut down drinking and is eating more real food. But she now loves her physical transformation too. She is more confident, dresses differently and she just seems happier overall.

British Singer Adele shows off her dramatic weight loss while pictured with Harry Styles and TV presenter James Corden on Holiday together in Anguilla. (Joe Brown/BackGrid)

The "Hello" singer, 31, is "excited" about the future and still has her "great sense of humor."

ADELE SHOWS OFF SLIMMER FIGURE AT DRAKE'S BIRTHDAY PARTY

A fan who recently ran into Adele while on vacation in Anguilla -- with fellow Brits Harry Styles andJames Corden -- said she didn't even recognize the star.

At first we barely even recognized her because she lost so much weight,19-year-old fan Lexi Larson told People.She told us she lost something like 100 lbs., and that its such a crazy positive experience.

In December, Adele took Instagram by storm whenshe posted a photo of herselfrocking a sleek gown alongside the Grinch and Santa Claus ahead of the holidays. At the time, fans praised the Rolling in the Deep singer for her body transformation.

ADELE EXPERTLY RAPS NICKI MINAJ,DANCES TO BEYONCE AT PARTY POST-DIVORCE ANNOUNCEMENT

In October, the singer showed off her slimmer figure at rapperDrakesbirthday party.

Fox News' Stephanie Nolasco contributed to this report.

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Adele's weight loss transformation was because singer knew 'she had to change something:' source - Fox News

We ride together, we die together never really made that much sense as a slogan, did it? Regardless, the line that epitomized the appeal of Bad Boys, the uber-violent action buddy cop franchise that turned Martin Lawrence and Will Smith into movie stars back in the mid-90s. Smith and Lawrence now fiftysomethings are back for a third go-round with surprising and enjoyable new tricks.

In 2003, the eight years between Bad Boys seemed like an eternity. But theres been seventeen years between Bad Boys II and Bad Boys For Lifethe former hit theaters before an iPhone ever existed, just as the so-called War On Terror was hitting full swing and a wide-eyed Beyonce embarked on a nascent solo career. If the buddy cop genre was on life support in the early 2000s, the formula is almost completely post-mortem in 2020; most buddy cop flicks in more recent times have been subversive spoofs (like 2010s The Other Guys) or unfunny one-offs (like the forgettable CHiPs).

This time around, Mike Lowry (Smith) and Marcus Burnett (Lawrence) face the realities of middle age. Burnett is happy to waltz into retirement and into Papa territory, exhausted from chasing kingpins. Lowry, on the other hand, is ever more of an adrenaline junkie than in the past; addicted to the thrill and holding on to a bulletproof playboy image thats getting sadder and sadderparticularly when hes forced to admit he wrecked a promising relationship with fellow officer Rita (Paola Nunez) and every time he peppers his bravado with Millennial-speak like Turn up and One Hunnid.

Lowrys disappointment in Burnetts desire to leave the force turns into something harsher after a shooting forces Mike to take stock and Marcus distances himself from his old partner. Of course, this is all just a set up for the duo to reconnect in the face of tragedyalong with a gaggle of new recruits led by Rita; including a computer geek who may or may not be a killing machine, a young tough guy who hates Lowry for apparently no reason, and Vanessa Hudgens.

Bad Boys For Life has more heart than the lunkheaded Bad Boys II, directors Adil El Arbi and Bilall Ballah dont forego the departed Michael Bays formula for punchlines and hyperkinetic violence; theres an opening knife sequence thats almost gratuitously graphic, and an action set-piece on a bridge that may be the most ambitious in the series. Theres only a passing mention of Burnetts sister (played by Gabrielle Union in the previous film) and an obligatory callback to IIs funniest moment involving his daughter, but a lot of the movies emotional core sits with Smiths Mike Lowry. Smith plays his first action star with an almost meta-level of intensity.

Hes the sum of all Will Smiths Will Smithiness in one character and gets to play with the idea of Lowrys machismo persona. Together with the recognition that Lawrence isnt really an action star (the film smartly turns his affinity for sitting and watching as Smith jumps headfirst into heroics into a running gag), its a good turn for the characters and helps elevate the second half of the movie after a somewhat rote first half.

As the films big bad, Telenovela action star Kate del Castillo isnt given a whole lot to do, nor is Jacob Scipio as Armas, as her son and steely hitman, who is on the hunt for Lowry. Reliably familiar support from Theresa Randle as Burnetts long-suffering wife and Joe Pantoliano as the perpetually-flustered police captain Conrad Howard reminds everyone that this is a Bad Boys flick, and the actors clearly relish jumping back into their long-standing roles.

But these films always work best when Smith and Lawrence get to quip lines back-and-forth while dodging bullets, and the easy partnership between the two remains intact, even when the film lags under its own clichs or the sentiment borders on silly. Theres a twist that feels especially contrived and so many self-referential moments where Marcus and Mike seem to almost know that theyre in a movie about Marcus and Mike (who say Bad boys for life as a wedding toast, really?), but theres a breeziness to the proceedings that feels more in line with the easy fun of the 1995 originalas opposed to the frenetically hyperactive feel of its sequel.

Anyone who is excited to see Bad Boys For Life wants to go into it for what these movies have always managed to give their fans; just enough comedy sprinkled with just enough to story to justify eye-popping action sequences and RoboCop-levels of bloodshed. The buddy cop genre was always predictable, but the best of itclassics like Lethal Weapon, Beverly Hills Cop and, yes, the first Bad Boys filmhas always been a fun night at the movies.

In that regard, Bad Boys For Life doesnt disappoint. Its coasting on the easygoing partnership of Smith and Lawrence, as it always has. 25 years ago, they were two of the biggest stars on television, making a somewhat unlikely leap to action stardom in a movie initially written for then-Saturday Night Live comedians Dana Carvey and Jon Lovitz that was being directed by a guy most people had never heard of. We may be a vastly different audience today than we were in the 1990s or 2000s, but theres some fun in watching how different Mike and Marcus are too.

Franchises like Rush Hour and Lethal Weapon seem like big blockbuster brands of yesteryear, as a whole generation of moviegoers have grown up with vast comic book spectacles or rapid-chase car flicks overpopulated with musclebound tough guys. As such, Bad Boys For Life stands as a sort of throwback in popcorn entertainment; that reliable action-comedy that coasts on the chemistry and charisma of its leadsmore so than otherworldly special effects or universe-building.

The constant mentions of One last time statements remind the audience that this could be the final go-round for Mike and Marcus. Big box office returns can reroute retirements, but if this is indeed the grand finale for Bad Boys, there are worse ways to go out. In a world where Lethal Weapon 4 and Rush Hour 3 exist (with talk of another in the Chris Tucker/Jackie Chan series coming down the pike), Bad Boys For Life should be praised for what it does manage to do so well. Its fun, violent escapism that doesnt ask too much of anyone. And sometimes thats really all we need these movies to be.

Bad Boys For Life opens in theaters Friday, January 17.

Director(s): Adil El Arbi, Bilall FallahStarring: Will Smith, Martin Lawrence, Vanessa Hudgens, Jacob Scipio, Alexander Ludwig, Kate del Castillo, Joe Pantoliano, Charles Melton, Paola Nez, Nicky Jam, DJ Khaled.

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Timbaland Opens Up About 130-Pound Weight Loss, Beating Addiction - Vibe

Embarking on a diet for the New Year, most consumers will quickly become frustrated and fail in their New Years health goals because they followed a fad diet that was based on the recommendation of others. instead, optimal diets are based on individual factors. A new artificial intelligence driven app called Lifesum charts this alternative approach to dieting. To understand more, Digital Journal spoke with the CEO of Lifesum, Henrik Torstensson, who elaborates on why 2020 will see a dramatic shift toward AI for consumers trying to lose weight.Digital Journal: How has the thinking about weight loss changed in recent years?Henrik Torstensson: In recent years, the weight loss industry has changed its focus to overall wellness and health. Most consumers have realized that a focus on weight loss tends to result in a quick-fix approach to a permanent challenge. Instead, theyve started to focus on healthy lifestyle changes that are more likely to last, like going plant-based or simply drinking more water.Overall, we are on the brink of a complete transformation of the global health market, and whether you are a tech company, a pharmaceutical giant, or an investor in digital health products, the health and wellness landscape is changing.DJ: Why was Lifesum developed?Torstensson: Lifesum was co-founded by Tove Westlund, Martin Whlby, Marcus Gners and myself. The four of us wanted to create something to support and encourage people to improve every aspect of their wellbeing. We also wanted it to be so much more than just a weight loss app; we wanted to help people live longer, happier and healthier lives - permanently.We dont guilt our users into strict calorie counting; rather, we place the focus on overall health benefits and the nutritional value of food. Our Life Score feature in particular helps guide individuals toward healthier choices, giving them a weekly health score calculated by their nutritional intake, hydration, and exercise levels.DJ: What part does artificial intelligence play with Lifesum?Torstensson: Lifesum is engaged in artificial intelligence research, and weve already begun to use AI to help individuals lose weight and get healthy.Last year, Lifesum became the first-ever digital health app to launch a Google Assistant app, allowing users to log their food and water consumption by simply speaking to their phone. In other words, Lifesum users can now track food, water or weight, get an update or a request a challenge by simply using their voice.In order to track food, Lifesum users can now say "I had a small lunch" or "Add a large dinner" to their phone, and it will automatically update their logs on Lifesum. In order to track water consumption, individuals can say something like "Add a glass of water" or "Track 3 glasses of water."DJ: How does Lifesum work for the consumer?Torstensson: Roughly 35 million consumers log what they eat and drink, when they exercise, their weight and other lifestyle habits on Lifesum.Whether the user's goal is to get fitter, lose weight or just lead a healthier lifestyle, Lifesum shows individuals how changing small habits and implementing them in everyday life can improve their overall health. We continually gives users personalized feedback, helping them evaluate what works for them so they can successfully reach their health goals. But changing behaviors isn't easy. Thats why we combine traditional health data, like blood test results, with behavioral data detailing diet and exercise. This allows us to better understand an individual's current health status and help them take steps to improve it.That said, this information is only half of the picture when it comes to health. Lifesum also uses motivational psychology to design personalized messages that help keep users on track. DJ: How do you ensure Lifesum is up-to-date?Torstensson: We have a large team of nutritionists, software engineers and product specialists that continuously work on not only keeping Lifesum up-to-date, but to create something radically better. Our large team makes Lifesum better based on our internal data, user interviews and understanding broader trends in food, nutrition and digital health.

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Q&A: Weight loss app takes alternative route to dieting (Includes interview) - Digital Journal

Ethan Suplee nearly broke the internet when the world caught wind of his miraculous weight loss transformation. Now he breaks down how he managed to achieve such success.

Suplee is an actor known best for his role as Louie Lastik in 2000s Remember The Titans. In addition to that, he has had roles in the Butterfly Effect, My Name Is Earl, and American History X, as well as plenty of other things. He was largely typecasted, due to his obese body frame.

However, Suplee was recently seen in a nearly unrecognizable state. Sporting a beard, and 200lb of less weight, he looked absolutely jacked. Check out some before and after pictures, to see the difference.

This is Ethan Suplee now:

This is quite the unbelievable transformation Suplee has gone through. Looking at the two side by side, you would never be able to tell that they were both the same man.

Recently, Ethan Suplee did an Ask Me Anything on his Instagram, where he delved into the topic of his weight loss. Here, he explains the changes he has made to his diet, eating around 20% less calories per day. Moreover, he detailed a bit of his training regimen.

Perhaps the most interesting information came from an episode of American Glutton, a podcast that Suplee started. This is where he detailed how a relapse from being sober changed his thought process about his own body. Hearing comments from a fellow actor about how he clearly did not care about himself, he decided it was time to make a change.

Suplee began a liquid diet, which helped him lose a solid amount of weight. He tried a multitude of different diets before finding one that worked for him. Over the course of ten years, he managed to lose a mind-boggling 310lb! This was the difference between his heaviest weight, and lightest weight.

Things have not always been easy for Ethan Suplee, since losing this weight. It is a struggle that he is looking to help others with as well. His podcast will feature fitness and nutrition experts, as they try to provide inspiration to those looking to follow in his footsteps.

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Ethan Suplee Reveals Secrets To His Astounding Weight Loss Transformation - FitnessVolt.com

Nicola Parker, medical herbalist and columnist, writes about detoxing and eating food that cleanse the gut

Many people decide to undertake a detox over January.

This can be as simple as trying to eat healthier or as complicated as juice fast or raw food diet.

The problem that I have with complicated detox programmes is that they are usually marketed as a one size fits all plan.

As we get older, our bodies change and what suits one person will not suit another.

A raw food diet would be unsuitable for someone that suffers with indigestion for example and a diet high in fruit or fruit juices might trigger loose bowel movements in someone prone to bowel irritation.

Instead of choosing a diet or healthy eating plan that looks impressive or makes bold claims, speak to someone in the know about your health goals and request advice tailored to you.

Many diets around this time of year focus on weight loss or liver cleanses, but be careful what you buy into because sometimes these strategies can do more harm than good.

Many fad weight loss tablets are sold alongside laxatives, for example.

The word laxative will be replaced by something clever sounding, like colon cleanse but make sure to check the ingredients before taking it.

Laxatives like senna are designed for short term use and any weight loss attributed to cleanses containing it is more likely to be poop youve passed rather than fat youve burned.

In contrast, taking liver herbs while your bowel isnt moving regularly could have a negative impact on your wellbeing because your body isnt eliminating what your liver is breaking down.

In my practice, I help people build healthy eating plans tailored to their needs, be it lowering cholesterol, improving blood sugars, relieving IBS or just helping to lift energy.

If youre thinking about revamping your eating habits, look at your bowel for clues on how to go about it.

If youre prone to constipation or suffer with conditions like diverticular disease, then you want an eating plan that will act like a sponge.

What I call the sponge diet involves eating foods that clear your gut safely.

Certain fibres act like sponges, soaking up water and fluid, then moving into the bowel to wipe it clean, picking up unpleasant things like cholesterol along the way.

The types of fibres that act like sponges are generally any fibre that gets bigger when you cook it.

Lentils, beans, pulses, oats, nuts, apples, peas and ground seeds.

This list isnt exhaustive but its a great start.

Simply swapping out bran flakes for porridge or adding chopped apple to your yoghurt can all have an impact on your gut health.

One thing to remember with these spongey fibres is that a dry sponge wont clean anything.

Ensure youre drinking around 6 cups of water per day and not relying on fizzy drinks, fruit juice or tea and coffee to hydrate you. Tea and coffee affect your absorption of minerals, including magnesium which keeps the muscles of your bowel healthy.

Signs of low magnesium are cramp, restless legs, headaches, muscle pain and incomplete emptying when you go to the loo.

Cutting down on tea and coffee while taking a course of magnesium will usually resolve these issues in a couple of weeks.

On top of that, you might be surprised at how much more waste you get rid of, leaving you feeling less bloated and more comfortable during daily life.

I once met a lady who wanted a flatter tummy in time for her holiday.

Initially asking for weight loss advice, in our first meeting together she told me that she drank in excess of eight cups of coffee a day, very little water and she only went to the loo every four days.

Needless to say that the weight around her middle was more waste than fat and with a course of magnesium, better hydration habits and plenty of soluble fibre she proceeded to loose her bloated stomach within the week.

If you want to eat healthier, drop the fancy detox and just look after your gut.

You might be surprised at how much better you feel.

For more information on this topic or to request an appointment contact Nicola at Health and Herbs, Pedder Street, Morecambe, on 01524 413733.

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Here is how to safely use the sponge diet as a January detox - Lancashire Post

A new year means many people trying to lose weight or just be healthier. If youre having trouble juggling workouts with kids and family, the YMCA shared some routines you can do with the entire family. The YMCA also offers a variety of programs to help keep everyone active. To learn more, go to ymca.org.

Tune into Great Day Live weekdays from 9 to 10 a.m. on WTSP-TV. Hosts Kendall Kirkham and Java Ingram bring you the latest in what everyones talking about, from trending stories, lifestyle and entertainment news, buzz-worthy, pop culture moments, and all things fun and exciting happening around Tampa Bay.

Whether its people making a difference, talented artists and musicians, delicious food, fun activities to do and make with the family, lovable animals, entertaining events and big names coming to town, weve got you covered. We hope to bring you a wealth of information to live your best life and start your morning right!

Like us on Facebook at @greatdaylivetampabay or on Instagram at @greatdaylivetampabay.

If you have an interesting segment idea, send an email to mrancourt@wtsp.com.

About Kendall:

Kendall Kirkham joined Great Day Live in November 2017 from Memphis, Tennessee, where she served as morning co-anchor for WMC Action News 5. Prior to her stint in Memphis, Kendall served as co-host of "Tulsa Live" at KOKI in Tulsa, Oklahoma. Kendall also worked at KETK in Tyler, Texas, The Dallas Morning News and started her career as an intern for The Ellen Show and E! Entertainment.

Kendall has interviewed countless celebrities and notable figures, from Bob Woodward to Arsenio Hall, John Travolta and Paula Deen. Shes hit 9 Gs with the U.S. Airforce Thunderbirds, raised money for various charities in three local Dancing with the Stars competitions, and even played a gangster on stage for a traveling Broadway show. Kendall is most proud of her work with St. Jude Children's Research Hospital. She continues to support the hospital in various capacities today.

Kendall is a proud Texas native. She grew up in the Fort Worth area and graduated from Texas Christian University with a degree in Radio/TV/Film.

Kendall is thrilled to join the Great Day Live team and is having a ball highlighting this thriving community. She hopes to bring a smile to viewers at home every single day. In her spare time, Kendall enjoys exploring the countless sights, sounds and eats of Tampa Bay with her husband Jason and son Knox.

About Java:

Java Ingram is a New Orleans native/Texan and is excited to call Florida home! Prior to joining the Great Day Live team, Java served as host of a lifestyle-entertainment show in Birmingham, Alabama. She also woke up dark and early, weekday mornings to help drivers make it to their destinations safely as a traffic anchor.

Java started her on-air broadcast career in the birthplace of Elvis Presley, Tupelo, Mississippi. In Tupelo, she served as morning news anchor, producer and reporter.

Javant is an award-winning journalist, having been recognized by the Associated Press for Best Anchor, Best Reporter and Best Franchise Reporting, just to name a few.

When she's not working, Java is very passionate about giving back to the community, having served on the corporate boards for The Boys and Girls Club of North Mississippi, The Civic Ballet Company, The Doniphan Dance Project and the Leadership Council for the Boys and Girls Club of Central Alabama. She has volunteered also with a number of civic organizations.

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Getting in shape with the whole family - WTSP.com

Basketball season is in full swing and I'm getting questions from athletes, coaches and parents about improving vertical jump. This is an especially frustrating question for me because it's something that should be asked in April, not in January!

We could improve vertical jumping ability, among other things, tremendously in the offseason, but during the heart of the season, it's extremely difficult to make noticeable gains in the vertical jump.

But it's not impossible. Although it may not be the ideal timing, there are still solutions.

If you want to jump higher during basketball season, try these three tactics.

If there's one surefire way to decrease performance, it's sleep deprivation.

One study in the International Journal of Sports Physiology and Performance discovered that one night of sleep deprivation led to decreased jump performance and cognitive function the following day due to the disruption of recovery. The sleep-deprived athletes also reported a higher level of perceived soreness.

On the flip side, sleep can also be a weapon that drives improvement.

During the season, basketball players do tons of plyos, sprints and other high-intensity movements that are built into games and practice. Those actions are typically how we would approach jump improvement in the offseason, but doubling up and adding even more of them to an athlete's workload may not be the best choice for their health.

This is why helping someone jump higher is much more complicated in January than it is in April. We've lost the time and space needed to use our biggest training tools.

Sleep, however, can make a difference. Given what we know about sleep deprivation and lack of recovery, better sleep will boost your performance.

Having a high level of physical readiness every day not only allows you to perform at a high level, but it also allows you to train according to your in-season program, which is likely focused on strength and can increase force production qualities without having to jump in training.

Being able to sleep more or improve overall quality of sleep can enhance your jumping ability by allowing you to train harder and recover more optimally without further overloading your system.

Three easy tips for improving sleep are:

Try these simple tips and I guarantee you'll see an immediate impact in your sleep quality and quantity. If you really want to jump higher during your season, sleep is one of your most powerful weapons.

Another surefire way for most athletes to decrease their performance is to gain fat. Losing fat, however, turns out to be really good for most athletes.

During the season, it's common to lose weight. But losing weight and losing fat are not one in the same. Many times, water loss and muscle loss can account for more of an athlete's in-season weight loss than actual fat reduction. It may be common, but it's not ideal. You want to maintain muscle mass and hydration levels in-season, even if it means the scale doesn't change much.

Altering body composition by increasing or maintaining muscle mass and losing fat is the route you want to go. You can alter body comp without losing performance and there are many ways to accomplish this. Diet is actually one of the most controllable things in an athlete's life.

Proper nutrition takes great planning and commitment, but it's not as hard as people think. It's also almost totally in the athlete's control, unlike many other aspects of being an athlete (travel, game times, schedules, etc.).

Everyone's diet will look different, and the idea isn't to have a "perfect" diet. It's simply to do better than you are right now and keep that momentum going. Here are some easy check points to get you started.

When your diet is in check, your training and recovery will follow suit.

Again, we're looking to maximize in-season training by increasing strength and muscle mass. If you end up just maintaining your strength and muscle mass, that's OK, but the thing we definitely want to avoid is losing strength and muscle mass during the season.

Jumping is a powerful movement, and how strong you are in comparison to your body weight is a part of the formula that determines how high you can jump. Carrying less mass (fat) while being able to produce the same or a higher amount of force is a surefire way to jump higher.

The third and final way to think outside the box and make vertical jump gains mid-season is to re-think what you're doing for recovery.

For many athletes, recovery simply means "rest." Rest is absolutely critical, but I think that the real key to consistently feeling fantastic is to dial in both your rest and your recovery.

I think of them as two separate things. Rest is mainly sleep and staying off your feet. In other words, it's doing absolutely nothing. Recovery, on the other hand, should be active and intentional.

This is where active recovery modalities like muscle stimulation, isometric holds, A.R.T., chiropractic care, and RPR come into play. These are all active, intentional and low-stress forms of recovery. These items don't directly target the vertical jump, but they absolutely enhance some of the factors that impact how high you can jump.

For example, isometric holds have been closely linked to improved tendon health.

In-season, basketball players' tendons are under an immense amount of stress and can often results in things like jumper's knee, Achilles tendonitis or other tendon-based aches and pains that will strip your vertical away from you. Combatting that with isometric therapy rather than "rest, ice, compress, elevate" is going to not only heal you faster, but also help you maintain the strength and jumping ability you possess.

Re-think what recovery means to you. Aggressively attack those aches and pain with intelligent methods that will truly help your body adapt and regenerate.

The common theme here is that vertical jump improvement is very possible during the basketball season, but you must think outside the box. You must be willing to dedicate serious time and energy to things like sleep, diet, in-season training and recovery.

You're already doing a ton of jumping inside your sport, so adding more jumps to your workouts likely won't do much good. However, you want to focus on the things that can enhance your jumps that don't require additional jumping.

If you do, you'll safely be on your way to new heights.

References

Photo Credit: FatCamera/iStock

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3 Ways to Increase Your Vertical Jump During Basketball Season - STACK News

By Lauren TaylorAt the beginning of the new year, millions of us vow to get healthier and fitter, which will usually involve getting our heart rates up with some extra cardio, whether that's running, walking, cycling or swimming.

And this is excellent for boosting heart health, lowering blood pressure and supporting the immune system. Plus, if you're looking to lose excess weight, teaming cardio with a healthy, balanced diet can help shift pounds.

However, there's a big area of fitness that experts say millions of people are ignoring in their health-kick: building muscle. Strength training is often far down people's priority lists, particularly if their main aim is weight-loss, or if the weight section of a gym simply seems alien. But it seems we could be missing a trick.

"Being stronger is vital for health, sports performance, losing weight, gaining muscle, recovering from an injury and improving mobility," says human movement and performance coach Luke Worthington (lukeworthington.com), who describes strength as the "most important facet of a fitness programme".

Here are some of the reasons maintaining and/or building muscle is a vital part of overall fitness - whatever your age or gender...

To do cardio safely, you need strengthWorthington says uptake in participation in fitness at this time of year is only ever a good thing, but he adds: "Jumping headfirst into hours of repetitive cardio isn't always a good idea.

"Cardiovascular exercise, especially when on a new year health-kick, often involves repeating the same action over and over again, so in other words, producing and absorbing the same forces for multiple repetitions. To do this effectively and safely requires strength."

Muscle is a great fat-burning toolWhat if you could burn fat by lazing around in from of the TV? Well, actually you can - if you've done the work in the gym first. "The more muscle mass you have, the higher your basal metabolic rate will be," explains head of fitness at Fiit (fiit.tv), Gede Foster.

Figures vary in different studies but Foster says: "Muscle tissue burns seven to 10 calories daily per pound, while fat burns two to three. So the more muscle you have, the more calories you'll burn just sitting on the sofa."

Nutrition and fitness expert Tom Jenane, adds: "Strength training also helps the transportation of glucose to the muscle, which helps you to control your blood sugar levels." Which, in turn, can help regulate weight.

Those who most need to build muscle are often most likely to skip it"The people most likely to avoid strength training are women, those trying to lose weight, and the elderly. These are, however, the three populations for which strength training is the most important," says Worthington.

As people get older, muscles lose strength and mass, known as sarcopenia. Therefore strength training for older people can be particularly important.

"As well as [helping] keep you mobile and pain-free, strength training is essential for maintaining bone mineral content and reducing the risk of osteoporosis," he says. "It's fundamental to joint health and pain prevention."

It can be empowering"Strength training in women of all ages promotes bone density and healthy hormonal balance," says Worthington. "Aside from the physical benefits, I find with all my female clients that strength train is very empowering, giving a real and tangible goal of for example completing your first pull up."

Foster adds: "After the age of 30, women's bone density and muscle mass start to decrease if we don't do something about it. It's literally the 'use it or lose it' saying."Being stronger can help prevent injuries, aches and painsIt's generally acknowledged that having a strong core is better for posture, and a good posture means some people are less likely to have back pain (but the causes of back pain can be many different things).

"One of the most overlooked areas is how it can actually help to prevent injuries," says Jenane. "A huge portion of the time, when people have lower back pain, it is because they haven't used the muscles enough and fat has built up where the muscle should be.

If those muscles have become weak over time then they are over relying on the connecting tendons."

No, it won't make you bulkyWorthington says putting on muscle is actually a "very hard" thing to do. "Broadly speaking, a healthy male training and eating specifically to build muscle, is physiologically capable of putting on muscle at a rate of 1% of their body weight per month - and that's someone really trying their hardest to!

"Not wanting to work with weights for fear of becoming too bulky is a little like not taking your driving lessons through fear of accidentally winning the F1," he says.

You don't need to lift heavy weightsA 2016 study by McMaster University in the Journal of Applied Physiology challenged the traditional notion of heavy weightlifting, saying that lifting lighter weights (like smaller dumbbells) was often as efficient as lifting heavy weights with fewer repetitions.

Personal Trainer Kira Mahal, founder of MotivatePT and Reset LDN, says: "Whilst many people think you need to be squatting or dead-lifting large bars to increase your muscle mass, this is simply untrue. You don't need to spend hours in the weights room at the gym; it's as easy as using basic equipment like ankle weights and resistance bands which drive muscle growth by activating the fibres in the muscle."

Small, light dumbbells are also a good place to start but body-weight exercises - using your own body as resistance instead of weights - can do wonders. Mahal recommends incorporating this into your training two to four times a week, and says the best body-weight exercises to start with are push-ups, squats, lunges and planks.

She says: "Make sure you are progressively overloading by increasing the number of reps for the allocated time limit in body-weight training every couple of sessions, and moving from easier to more difficult variations of the moves, as well as steadily increasing your weight or resistance if using extra equipment."

Always seek advice from your own doctor or physio before starting a new training regime, especially if you have a history of injuries or health problems.(PA)

Link:
Features Why avoiding strength training as part of your new fitness regime is a mistake 18th - Gibraltar Chronicle