Category Archives: Lose Weight Fast

If youve been trying to lose weight for a while now, you probably already know that intermittent fasting works. But (theres always a but, isnt there?) intermittent fasting alone will not help you get as far as youd like to go on your fitness journey.

To ensure great results (read: ripped results!) you need to start working out daily as well, like 22-year-old Delhi-based Harshit Tyagi did to lose 20 kgs and trim from 98 kgs to 78 kgs. He tells us, Ive been obese for most part of my life and therefore also lacked confidence. Id live in this constant fear that people around me will body shame me."

"What finally became the tipping point for me to whip myself in shape was the fact that a couple of years ago, I gathered the courage to approach my then crush to wish her a happy birthday and she walked past me like I didnt even exist. In that very moment I decided that the solution to this problem is in my hands and I need to do something about feeling invisible right now!" he says

"I was determined to not ever feel this way again, and commenced my weight loss journey by embarking on the below weight loss plan, he adds.

Much like every other teenager, I too didn't have much knowledge about nutrition and fitness and decided to enrol myself in a gym to shed some weight. I joined a gym close to my house and followed my gym trainer's advice to the T. During the initial few weeks, I focused all my efforts towards cardio.

And, shortly after noticed that most gym trainers recommend the same training regime to everyone be it a skinny person or someone who wants to lose fat! So, I tried to expand my knowledge in this domain and formed a training and diet regime for myself after experimenting with different diets and exercise regime.

I learnt two important things on this quest of information:

1. You have to be mindful of what you eat. I tried many different experiments with my diet such as eating no food items with processed sugar and drinking a litre of water as soon as I woke up. I also increased the amount of lean protein in my diet and started consuming more egg whites with green vegetables before I finally settled on an intermittent fasting pattern of eating, but more on that later.

2. I realised compound movements provide better results than isolated movements as they involve more muscle activity at the same time. Hence, I switched from exercises such as bicep curls, lat pull down to deadlift, lunges, squats and bench press. I also shifted my focus from movements that involve machines to exercise with regular dumbbells and barbells. This improves your balance and makes sure your weak side (my left side) is also pushed to its limits.

QUICK READ: How to do deadlifts the right way, according to personal trainers

These learnings led him to create the below weight loss exercise regime.

After trying out a lot of workout routines, I (finally) settled on this 4-day workout routine:

Day 1: Deadlift + Bench Press + Military Press

Day 2: Squat + Farmer walks + Lunges

Day 3: HIIT Training + Abs

Day 4: Clean and Jerk + Snatch + Power Clean

For exercises on Day 1,2 and 4, I do 3 sets in 12, 10, 8 reps with increasing load in every set. I try to keep my form correct and movement slow. This keeps muscles in tension for a longer period of time. On Day 3 I do HIIT training of 8 sets with 30 seconds exercise and 10 second rest.

30 seconds: Jump Rope

10 seconds: Rest

30 seconds: Push-ups

10 seconds: Rest

30 seconds: Jump Rope

10 seconds: Rest

30 Seconds: Jump Squats

10 seconds: Rest

30 seconds: Jump Rope

10 seconds: Rest

30 seconds: Push-ups

10 seconds: Rest

30 seconds: Jump Rope

10 seconds: Rest

30 Seconds: Jump Squats

There is no one-size-fits-all formula, but you can also try this workout and see if it fits you. This workout aims at strength and agility.

Now, lets come to how intermittent fasting changed my life, Among the diet experiments, intermittent fasting turned into a habit.

Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.

There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleepthats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pmthis makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

I observed the 16:8 diet split and ate in between 1:00 pm to 9:00 pm.

Meal 1 at 1:00 pm: 10 Almonds and a seasonal Fruit

Meal 2 at 2:00 pm: Dal and Sabzi with Roti

Meal 3 at 5:30 pm: Poha/Upma/Omelette/Milk with Oats

Meal 4 at 8:30 pm: Dal, Sabzi and Eggs

I do not measure the quantity of food. ie. at until I feel full. The key here is to repeat meals every day and stay consistent.

Its easy to lose the initial weight and feel good about it, but as you keep going you realise that you have to push even harder to achieve more results. Your body reaches a plateau state. When I felt I had achieved what I desired and was confident about my body image, I started looking at workouts as fun activities instead of challenges

I have resorted to jogging, skipping rope and HIIT workouts now as a medium to maintain my weight. I do not have a fixed schedule for the gym anymore but whenever I go to the gym I aim for heavy weight workouts.

ALSO READ: Chris Hemsworth has dropped a bulldozer of a workout to kick off your week

Try including compound exercises in your routine instead of isolated workouts. Make your own workouts and keep playing and experimenting with them. But on the same note, find a mentor/trainer who understands your end goals and doesnt suggest the same exercises to everyone.

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

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How to lose weight like this Delhi guy who lost 20 kgs by following intermittent fasting & a 4-day gym routine - GQ India - What a man's got to do

SACRAMENTO, Calif. The Sacramento SPCA was awarded a grant this month totaling $20,000 as part of Petco Foundation's Holiday Wishes campaign, and it's all thanks to the heartwarming story of Lee and Tony.

Petco's Holiday Wishes campaign allows adopters to share their stories of how their adopted pet changed their lives, giving the organization they adopted from a chance to receive a grant award. Sacramento SPCA [SSPCA] was not only selected to receive an initial grant of $10,000, but Lee and Tony's story touched so many hearts that SSPCA was awarded an additional $10,000, coming in second place in the People's Choice Awards.

Sacramento SPCA staff and volunteers gather to celebrate the receipt of the Holiday Wishes grant, along with Lee Asher, Tony Too Toned and members of Petco in Folsom and the Petco Foundation.

Sacramento SPCA

Lee Asher of The Asher House already had nine rescue dogs when he met Tony, a German Shepherd, at the Sacramento SPCA in 2018. He wasn't necessarily on the lookout for a new member for his pack, but the two bonded immediately.

"I really just couldn't believe how big he was," Asher said in the submission video. "This was the biggest German Shepherd I have ever seen."

'Bear,' as he was named at the shelter, was about 40 - 50 pounds overweight, which is particularly dangerous for a German Shepherd due to the immense pressure on his hips. This breed in particular is at risk for hip dysplasia and other health issues, so Bear needed to lose weight, fast.

Though he had initially been abandoned at the shelter, he was adopted in 2016 and lived with a family for two years. However, the family needed help caring for Bear, and brought him back to the shelter in 2018. SSPCA welcomed him with open arms and was beginning the weight-loss journey when Asher stepped in.

"Lee Asher came in and started fostering him and kind of helped him get on that road to losing weight," Dawn Foster, Marketing and Public Relations Director for the Sacramento SPCA, said. "Lee and his whole pack are very active."

To this date, the affectionate German Shepherd has lost 50 pounds and was renamed 'Tony Too Toned' to reflect his slimmer figure.

"He looks like a normal German Shepherd now," Foster said. "He's not caring all that extra weight and he's living his greatest life with Lee Asher and his whole pack of dogs traveling around the nation, trying to help other animals get into homes.

Asher travels around the country with his furry family of dogs, educating and encouraging people to adopt or foster animals from reputable shelters. At the start of an adventure, Asher rounds a motley crew of pups into his RV and sets off.

"It's pretty unique," Foster said." He has done a fantastic job of being able to balance having that many animals in his house, and I believe that it is eventually his wish to create his own sanctuary to be able to help even more animals than what he does now."

According to the submission video for the Holiday Wishes campaign, Asher says that Tony fit right in with the family when he was adopted.

"He came right into the house, met all the dogs, and immediately fell in love with all of them," Asher said. "He looked so happy trying to keep up with all of them, running through the snow, chasing them."

Though they challenged him by being more active than he was used to, Tony was accepted into the odd pack right away.

"It's really neat to see them all together," Foster said of the group. "We've met quite a few of them. We've been to his house, and he's been to the shelter quite often. He visits several times a year and brings, you know, a handful of the kiddos with him [] it's really amazing to see how all the dogs are interactive and just do so well together, especially on the road in his RV. He definitely has it figured out."

Asher estimates that the crew has succeeded in getting over 500 dogs adopted through adoption events. Asher even occasionally returns to SSPCA to host an event, inspiring people to look past the first impression of a shelter dog and give a lucky pup their love.

SSPCA is the only 100% non-profit animal shelter in the Sacramento region. The local animal shelter relies on donations from the community and its partners, such as the Petco Foundation, to fund its incredible work. As such, a $20,000 grant is a huge holiday gift for SSPCA, and will go directly to helping more animals like Tony in the future. Additionally, the SSPCA helps provide low-cost surgeries and medications for pet owners who are looking for affordable animal care.

"About 1 in 5 animals that enter the shelter require some sort of extended medical care," Foster said. "For instance, beyond vaccines and spay/neuter surgery, they may require mass removal, some sort of special surgery, skin conditions, some sort of extra special medical treatment that would likely require them to be in foster care and take some time for them to heal before they would be ready to be placed in their forever homes. So, those extra funds help us say "yes!" to all those animals that come in, and "yes!" to the families that come to us with nowhere else to turn."

For dogs like Tony, the SSPCA is life-saving. If you are considering donating this holiday season, check out the SSPCA's website. The shelter is currently doing a Holiday Fund Drive and is asking for donations to continue to accomplish its work on behalf of animals in the Sacramento region.

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'The biggest German Shepherd I have ever seen' | Sacramento SPCA awarded $20,000 thanks to Tony and traveling Asher Pack - ABC10.com KXTV

While there arent any easy ways to lose weight, there are many tried-and-tested weight loss approaches that can help you get started on your 2020 I-am-going-to-get-fit-this-year resolution. Like Archiev Kumars tried-and-tested intermittent fasting routine and workout schedule.

The Delhi-based 22-year-old lost 26 kgs by following an intermittent fasting pattern of eating after making small changes in his daily routine to include healthy eating and working out as a part and parcel of his life. My tryst with weight loss began two years ago. I weighed close to 110 kgs, and would constantly just feel bad for myself. I couldn't even run for a kilometre and would feel tired all the time, he says.

The only thing I knew at this point was that I wanted to better myself! I was very determined, and consequently started educating myself the basics of weight loss, things such as what is calorie counting, BMR (Basal Metabolic Rate), different types of diet schedules and workout regimes, he informs. I began by going through a lot of online blogs and YouTube channels (Beer Biceps, Athlean X and Guru Mann Fitness have very good content for beginners) and then reached out to a friend, who had recently won a triathlon and multiple marathons in the past top help create a basic home workout routine that was devoid of any equipment to commence my weight loss journey.

QUICK READ: This is how many calories you can burn without setting foot in a gym

Simultaneously, I started researching the various diet and eating patterns that I could resort to lose weight and finally settled on the intermittent fasting pattern of eating after making the below basic tweaks in my diet and routine.

1

Dump the junk: The first tweak that I made was completely cut-out junk and packaged food from my life and replace it with fibre-rich foods such as oats and muesli. I also started drinking a lot of water.

2

Bye bye sugar: I regulated my sugar intake drastically. Sugar is a major reason behind insulin spikes, which is also a major reason for weight gain. Leaving sugar is hard and must be done slowly. Start with removing sweets form your meals and then move on to replacing normal sugar with jaggery or honey for tea and coffee.

3

Stop snacking: I stopped snacking all the time and replaced mid-day meals and evening snacks with small salads and fruits such as apples.

4

No midnight binging: I did not eat after 8-9:00 pm to start cultivating a healthier routine.

After my body got adjusted to these basic tweaks, I started following intermittent fasting pattern of eating clubbed with a dedicated workout routine to lose weight.

Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.

There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleepthats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pmthis makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

I observed the 16:8 diet split from 10:00 pm to 2:00 pm. So, during my 8-hour window, I ate three meals, comprising lunch, a small snack and dinner.

Lunch: 2 chapatis + dal + cucumber salad OR a slab of Paneer (200 gms)

Snacks: Eggs (boiled or made into an omelette) OR dry fruits and fruit juice

Dinner: 1-2 chapatis + dal + salad OR boiled oats and paneer

It wasn't easy to stick to this diet so I started slowly and progressed with time. One of the most important things for me on this journey was indulging in a cheat day Id take every 7-14 days.

It kept me sane and would also motivate me the next day to stick to my diet. It was my way of rewarding my hard work. What must be noted is that, cheat days should also be humane, one should not go crazy on a cheat day. Eat whatever you want but in moderation.

QUICK READ: Is intermittent fasting really worth It?

Archievs diet was supplemented with the help of the below exercise regime.

My exercise regime started with only cardio exercises for the first couple of months, which included:

Squats (10 reps, 3 sets)

Burpees (5 X 3)

Crunches (20 X 3)

Jumps (100 X 3)

Running (2 kms)

Back seated Rows (10 X 3)

Shoulder Press (10 X 3)

Lateral Raises (10 X 3)

Weighted and Normal Squats (10 X 3)

Dumbbell Curls (20 X 3)

Pushups (12,10,8)

Tricep Dips (10 X 3)

Along with this, Id either go for a run or go cycling at least 2-3 times a day. Recently, I got into CrossFit and boxing workouts, they mainly comprise HIIT circuits (High Intensity Interval Training) and strength training. This helped me gain a lot of stamina and strength and I have continued to follow that regime.

ALSO READ: This 10-minute HIIT cardio workout is the definition of hardcore

While trying to get in shape, patience and consistency are of utmost importance. Results are not quick but they are worth the effort!

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

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Why some runs suck and what you can do about it

Malaika Arora reveals her exact diet and workout regime that keeps her in that fabulously fit shape

More on Fitness

Continue reading here:
How to lose weight like this Delhi guy who lost 26 kgs via intermittent fasting & tweaking his daily routine - GQ India - What a man's got to do

Kaytie Boomer | MLive.com file

Two sisters share the honor of being valedictorian, a Saginaw man reclaims his health and loses nearly 500 pounds, and a Bay County woman uses YouTube to talk about her disability and connect withtens of thousands of subscribers.

There were many positive and inspiring stories to be told in mid-Michigan in 2019. Here's a look back at these and several others:

Kaytie Boomer | MLive.com file

Meet Gretna VanFleet, the 88-year-old whose name inspired Greta Van Fleet

Greta Van Fleet is a group of young Michigan rockers whose sound is reminiscent of Led Zeppelin.

Gretna VanFleet is the 88-year-old bluegrass musician who inspired the bands name.

As Greta Van Fleet prepared to perform on "Saturday Night Live" in January 2019, Gretna VanFleet said their popularity was getting her more recognition as well. At least in Frankenmuth, the band's hometown where she also lives.

I get a lot of response. I rarely go anyplace, but when someone recognizes the name or the band ... sometimes people react, said VanFleet, while sitting in her favorite chair in the living room of her house.

Read the full story here.

Kaytie Boomer | MLive.com file

After losing nearly 500 pounds, man has second chance at life

About three years ago, at the age of 38, Carlos Orosco weighed 650 pounds, was in poor health and facing an uncertain future.

If he didnt lose weight, his doctor told him, his health would continue to deteriorate and his life expectancy was uncertain.

He also learned he was going to become an uncle.

His doctors warnings and a desire to see his niece grow up motivated him to make a radical change.

I personally gave myself the timeline of turning my life around before I reached 42 years old, to do what needed to be done, Orosco said. I cut out all fast food, all fried foods, all breads, alcohol.

By changing his diet, Orosco lost 100 pounds. Then, on Dec. 22, 2016, he underwent bariatric surgery at Covenant HealthCare in Saginaw. The surgery was a success, taking his weight from 550 pounds down to 300.

After that, I had to start putting forth the effort, he said.

Since the surgery, by eating right and exercising, Orosco has been able to achieve and maintain his goal weight of 185 pounds.

Read the full story here.

Isis Simpson | MLive.com file

Meet some inspiring mid-Michigan women who are making a difference

In March, Women's History Month, MLive/The Saginaw News featured several influential women making a difference in their mid-Michigan communities.

These inspiring women are elected officials, entrepreneurs, law enforcement officers, volunteers and more.

Read the full story here.

Kaytie Boomer | MLive.com file

Group cleaning up trash in Saginaw encourages others to do the same

DeShawn Hayes is an advocate for recycling and cleaning up Saginaws scenery.

If you see trash on the side of the road, pick it up, is the message Hayes wants to instill in residents.

Hayes, along with several dozen volunteers and other organizers, cleaned a lot on North Michigan Avenue between Genesee and Davenport on a Wednesday morning in March. Yeager Asphalt handled the trash that was collected at the site.

Im trying to clean up all of Saginaw, but I cant do it myself, Hayes said. But I can rally the people.

Hayes created #SPOTitSNAGit and hopes it inspires a movement of young litter eliminators.

Read the full story here.

Rachel Ellis | MLive.com file

Mom thankful to see Mother's Day after aneurysm turns life upside down

Shortly before Christmas 2018, Sandra Gonzales was busy with another day of work. The single mother of two had no idea the headache she experienced that day would turn her life upside down.

I didnt think it was that bad at the time. Im a single mother, so I always have to be strong, I cant get sick," Gonzales said.

But when the pain wouldnt quit, the 45-year-old Gonzales asked her brother, Hondo, for a ride to the hospital. There, she learned she had a brain aneurysm and would need surgery.

It didnt sink in. I remember thinking, Well, I have to work in the morning, cant this wait?" she said.

Five months later, Mothers Day had new meaning for Gonzales and her children, Santana, 16 and SaMiya, 14. This year, it was about celebrating that Gonzales is still alive and on the road to recovery.

Read the full story here.

Kaytie Boomer | MLive.com file

Saginaw sisters share honor as valedictorians, both seek MSU engineering degrees

After years of focusing on raising superstar students, the Gates family in Saginaw is celebrating.

This year, their second child graduated from Arthur Hill High School with a perfect 4.0 grade-point average and as valedictorian of her class. Last year, her sister accomplished the same thing.

Both plan to become electrical engineers.

Morgan and Mason Gates are the daughters of Cassen and Tracy Gates. Morgan graduated on June 6 from the Saginaw Public School District with plans to follow her older sister into Michigan State University.

Read the full story here.

Rachel Ellis | MLive.com file

Saginaw man saves drowning man up north, runs 20K race less than 2 days later

Robert Bob Hillier was eating lunch with his wife Dawn Goodrow on Gun Lake in Mason County on July 2 when he heard a cry for help.

Minutes later, Hillier and neighbors had saved a man from drowning and helped bring him back to consciousness as medical personnel arrived.

Hillier, who spends time at the Saginaw YMCA, said his physical fitness played a role in him being able to help save the drowning man.

Ive always been a weightlifter and my dad always took me to the Y as a kid, Hillier said. Id get away from lifting a little bit for running sake, but Ive been lifting more often these past few months.

His conditioning allowed him to compete in a 20K race in Frankenmuth less than two days after rescuing the man.

Read the full story here.

Rachel Ellis | MLive.com file

With 38,611 YouTube subscribers, Bay County woman isnt letting disability stop her ability

When 20-year-old Michaela Davert began making videos on YouTube, she never thought that she would gain an audience of more than 38,000 subscribers.

I have connected with so many individuals through YouTube," Davert said. Even if I just reach one person with my videos, thats all that really matters to me.

Davert has osteogenesis imperfecta, a condition shes had since birth that prevents her bones from producing enough collagen, a protein vital to the bones in the body. Because of this, Davert has fragile bones, is just 2 feet, 7 inches tall, and has issues with her spine and heart.

She hasnt let a disability get in the way of her ability.

People are surprised to see someone like me put myself out there, Davert said. This started out as a hobby but has now become a passion of mine."

Daverts YouTube channel, FunsizedStyle, where she shares insight on what its like to live with her disability and also uploads makeup tutorials, has caught the attention of WEGO Health, an organization that recognizes and honors those making a difference in the online health community.

Read the full story here.

Rachel Ellis | MLive.com file

Saginaw woman starts support group for pregnancy loss, infertility

About a year ago, Anesha Stanley nearly lost her life due to an ectopic pregnancy an egg attached outside her uterus that forced her to have emergency surgery.

Since then, shes been coping with the loss and channeled her pain to help other women who have experienced pregnancy loss and infertility.

Stanley and her husband, Rodney Stanley, have created the Keys of Hope Foundation & Support Group as a local resource to inspire hope in those trying to conceive, deal with infertility or are suffering through pregnancy and infant loss.

Read the full story here.

Rachel Ellis | MLive.com file

Gospel star opening school in Saginaw to help adults find their gift

Jessica Reedy has traveled the world on account of her amazing singing voice. She has learned lessons from being in the entertainment industry. Now she is back home in Saginaw bringing with her a new school to help others find themselves.

Reedy was first runner-up in the gospel singing competition "Sundays Best" during its second season on cable TV network BET in 2009.

On Oct. 7, class started at The Industry Development Center, a school Reedy started that offers college-level courses.

If you do not know what your gift is, we are going to help you discover it, Reedy said. If you know what your gift is but feel stagnant, we want to teach you how to.

Read the full story here.

Rachel Ellis | MLive.com file

After 40 years, woman meets dad through deceased mothers Facebook page

Two years after Rachael Jones mom died, a man sent a message to the inbox of her mothers Facebook page.

Jones, who had access to the page, learned the man was searching for his daughter. She had never seen her biological father in her 43 years of life.

First, she was curious because the message came from a Facebook profile that wasnt his own. When he said his name however Mark Kain, who also went by Mark Grunwell she knew who was messaging. Her mom had told her he was her father.

Feelings of resentment began to build.

Can I ask why you never tried to be my dad? Jones asked.

Kain, 62, admitted he made a mistake in 1975 when he left his family. He wanted to build a bridge in 2018.

Yes, of course, I have no excuse should have been there for you, Kain replied.

Their online conversation continued. Kain wanted to build a new relationship and take responsibility for his actions. It led to a face-to-face meeting in October.

Read the full story here.

Courtesy | Deborah Hauser

Saginaws Paul Walter Hauser stars in Clint Eastwood movie about Richard Jewell

A Saginaw native who has been climbing the Hollywood ranks as an actor is the star of a new Clint Eastwood movie about Richard Jewell.

Paul Walter Hauser portrays Jewell, a security guard who found a backpack with pipe bombs inside it at the 1996 Summer Olympics in Atlanta, Georgia. Jewell alerted the police and helped to evacuate people from the area before the bomb exploded. Jewell initially was hailed as a hero until it was reported he was being investigated as a person of interest by the FBI.

The movie Richard Jewell premiered in theaters on Dec. 13.

Hauser said he trained for the role to play Jewell by watching lots of video footage and studying photos and other materials.

I watched a lot of footage of Richard and tried to pick up on mannerisms and his general energy and spirit, which had such a Southern chivalry and a sense of duty, Hauser said via email to MLive-The Saginaw News.

Hauser, a Valley Lutheran High School alumnus, has also landed roles in TV series and movies such as Super Troopers 2, I, Tonya and BlackKklansman.

Read the full story here.

Emil Lippe | MLive.com file

Go here to read the rest:
12 feel-good stories of 2019 in mid-Michigan - MLive.com

Want maximum results in minimum time? Well, you're not alone and its not criminal to want fast results. The best way to go about it is to get a personal trainer so they can guide you and see to it that you maintain a fitness regime that is holistic and well-planned for your body type, capabilities and lifestyle.

To help you achieve this, Ultimate Performance which believes in this mantra has 250 Ultimate Performance elite personal trainers. With 12 gyms worldwide, spanning across nine countries and four continents, its outfit in Mumbai has an unrivalled private facility. Besides, it houses the very best strength training equipment, especially hand-picked and imported from around the world, all set to create an unprecedented environment for those looking to achieve real, measurable, lasting results.

Having trained a number of notable clients including Sonam Kapoor, Gwendoline Christie, Olivia Colman, Glen Powell, Kevin McHale, Renee Bargh and Lamorne Morris, you can count on it for great results. Ridhi Sharma, Managing Director-Ultimate Performance, shares the benefits of weight training for women.

1. Weight training benefits women

Most women feel weight training is solely the preserve of men. But this couldn't be farther from the truth. Training weights not only builds physical strength for women, but also it's the best way for women to improve their overall health and well-being, lose body fat and manage their body weight better, and improve the shape of their body.

2. It is one of the fastest ways to lose fat

Most women solely focus on cardio as a way to lose body fat. While this is a useful fat loss tool, weight training is a much more time-efficient and effective way of losing body fat. Whereas, cardio only burns calories, weight training will burn calories but also build muscle tissue which increases metabolic rate, whilst also improving the shape of your body.

3. It is one of the best ways to drastically improve your body confidence

Training with weights is the best way for any woman to improve her body confidence. When you feel lean and strong, you look good and your clothes fit better, this has a positive impact on the way that you feel in everyday life.

4. It will give you an incredible mental boost

The physical strength that you can build through lifting weights has massive carry-over into your everyday life - and not just in terms of body confidence.

A 2018 study from the University of Limerick in the journal JAMA Psychiatry, showed that strength training showed improvements in depressive symptoms such as low mood, feelings of worthlessness and loss of interest in activities.

5. Weight training is an effective way to strengthen your bones

As women age, particularly beyond menopause, the risk of degenerative bone diseases, such as osteoporosis, increases. Studies show that weight training is an effective way to help prevent bone loss and reduce the risk of osteoporosis-related fractures, which can have serious health and mobility implications later in life.

6. It is a great way to balance your hormones

Weight training is brilliant for women that struggle with their hormones. Firstly, lifting weights can help improve your body's insulin response. This can help with circulating cortisol levels (a stress hormone), helps your hormones and helps make your tissues healthier and your body detoxify better.

Xenoestrogen levels are likely to come down too, and it can bring down systemic inflammation. For anyone with blood sugar management problems, such as pre-diabetes or diabetes, weight training can improve their body's response to insulin. Many women who suffer from PCOS often suffer with insulin resistance and elevated insulin levels can cause hormonal imbalances. Weight training can improve this and help ameliorate PCOS symptoms, one of which is problems losing weight.

7. It will improve your health span

For women, weight training is a cornerstone of a long and healthy life.

Research shows lifting weights reduces the risk of all-cause mortality and makes you healthier, for longer, in life.

See the rest here:
7 benefits of weight training women should know - Onmanorama

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Dad Motivated To Lose Weight After Feeling Disappointed On A Hiking Trip With Kids - Moms

Decade-end diet trends: Intermittent fasting is one of the most trendiest diets at the moment

Dieting has become synonymous with fad diets. Following a diet has become similar to fashion, with trends changing every year. Practitioners across the globe keep coming up with something 'new' every now and then; mostly promising to help you shed weight magically. Most of the fad diets promise quick weight loss (often without any emphasis on lifestyle changes and regular exercises) but have more to their flipside. Also, mostly these are not sustainable. Thanks to the internet, the fad diet trends easily go viral very quickly. Let's that a look at some of the diet trends of the last decade.

These diets involve consuming only juices of fruits and vegetables and claim to detoxify the body. These diets are typically very low in protein and can lead to temporary weight loss in the form of muscle loss. These are not sustainable and are accompanied by increased risk of infections and diarrhoea. Also, these diets are not suitable for certain conditions like diabetes, kidney diseases, pregnancy etc.

Juice cleanse or juice detox diets gained popularity the past decadePhoto Credit: iStock

Also read:Full Body Detox: Try These 2 Simple, Inexpensive And Easy Ways To Naturally Detox Your Body

This high-protein, low-carb diet is a favourite with weight watchers as it produces easy weight loss in a lot of people; also the protein keeps you satiated. Atkins diet is not new; it dates back to the 1960s. Most fad diets quickly lose popularity but Atkins seems to remain popular. It can produce side effects like headache, dizziness, constipation due to low carbohydrate content. It is also not suitable for certain conditions like kidney stones, kidney disorders etc. Usually such diets are predominantly animal food based and high in cholesterol.

A paleo diet is a cavemen's diet, typically consists of lean meat, fish, fruits, vegetables, nuts and seeds, food in ancient times collected by hunting & gathering. Though it helps cut out processed food, it also omits important food groups like beans, legumes and grains.

This diet has caught the fancy of many weight watchers. People have started believing that going gluten free is the one-stop solution to all their health problems. My take is you must avoid gluten only if you genuinely are sensitive or allergic to gluten. One of the side effects of going gluten free can be constipation since such diets are typically low in fibre. Though, if well planned, gluten free diets can be balanced and nutritious.

Many opted for gluten-free diet for weight lossPhoto Credit: iStock

Also read:Should You Try Gluten-Free Diet Or Not?

Vegan diet can be considered extreme simply because these exclude a number of food groups, some of which are actually healthy. A vegan diet excludes any food items which come from animal sources like dairy, eggs, poultry, fish, and meats. It includes fruits, vegetables, beans, legumes, nuts, seeds and grains all of which are healthy but still doesn't exclude some highly processed foods items. Also, vegans run a risk of nutritional deficiencies as these diets are typically low in Vitamin B12 & Vitamin D.

These diets considered to be a quick way to lose weight, have many short term and long term side effects. Short term side effects include excessive thirst, frequent urination, confusion, anxiety, tachycardia, shakiness, headaches and constipation. The long term side effects include higher cholesterol levels, kidney stones, increased risk of bone fractures and stunted growth in children.

This is one of the trendiest diets at the moment but not without its share of side effects. The starvation in the morning can eventually slow down metabolism, the long gaps can create an acidic environment which makes the body susceptible to many health problems. You may also feel lethargic, irritable, dehydrated and blood glucose levels can drop too. Though there are lots of people including some famous ones who swear by it and are raving about the transformation it has brought into their lives, yet it doesn't suit everyone.

Intermittent fasting is one of the most popular diet trends at the momentPhoto Credit: iStock

Also read: 10 Tips To Make Intermittent Fasting Work For You

To sum it up, no fad diet can beat the benefits of our traditional balanced meals which have been curated to provide balanced and adequate nutrition. Not all fad diets need be written off completely. Some of them can be used carefully on a short-term or long-term basis but remember, 'one size doesn't fit all. It's extremely important to listen to your body and be guided by biological cues. Diet plans need to be individualised to meet each individual's needs.

(Pooja Malhotra is a nutritionist based in Delhi)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Decade-End Special: Top Diet Trends That Gained Momentum In The Past Decade - NDTV News

I am throwing out articles about euthanasia, and now pain in December? What kind of holiday spirit is this? The truth is that talking about pain warms my heart for one reason I can do a lot to help it. Pain is sorely (see what I did there?) underdiagnosed in our pets because they arent whiny enough. I cant even count the number of times Ive heard that a pet is limping, but not painful. If your pet is limping it is BECAUSE they are painful.

Often during a physical exam, I will find an area of a pet that is painful which owners were not even aware of. However, when we talk about changes at home, owners have noticed things that may actually be related to pain. Reluctance to jump or go on walks, snapping in certain situations and other changes can be due to pain. The important thing to know is that if your pet is limping at any point, that is due to pain. I promise. Once we figure out a treatment plan that works, we can return pets to comfort and people are always surprised at how lively and happy they are.

I am not telling you this to sell you drugs or because the pharmaceutical companies bought me yachts. Plenty of you arent my clients and I dont even have a kayak. I am telling you this because I know what chronic pain feels like, and I know how much it can affect your daily life. If you have ever had an ongoing injury or chronic pain, you know that it isnt an occasional thing, it touches many aspects of life.

If your animal has a severe and acute injury (like a broken leg), you will certainly know that they are hurt. However, there are many types of pain that dont show up as quickly. Think of a sore knee that you dont think to see a doctor about, but you find that you are taking aspirin every day. Our animals do not have the benefit of knowing how much pain is too much, and often will try to hide the pain completely until it is severe. They will literally just limp through things. A lot of this is leftover instinct to survive, and cats are especially adept at keeping their pain a secret.

As our pets age, they also get osteoarthritis. It is estimated that about 20% of pets start developing arthritis, and it may begin as early as one year of age! Extremely active lifestyles (such as frisbee, agility or intense fetch), injuries and the natural conformation of your pet can all hasten this. Back pain is extremely common and does not lead to limping in the same way that a hurt leg can, so can be harder for owners to detect.

Pain in cats commonly presents as not wanting to go to the litter box, constipation, and less jumping up to high places. As back pain progresses, posturing to go to the bathroom becomes painful, so many cats try to go less (which can also lead to eating and drinking less). They may also associate this pain with the litter box, since that is when they feel it the most, and start avoiding the litter box completely. Youll notice this for sure.

Pain in dogs is also commonly very slow to catch the owners attention. Dogs will accommodate their lifestyle much in the way that people do, so you may not notice a sudden change. However, chronic pain does take a serious toll on our pets. I will see dogs limping that owners dont think to have any pain, because they still want to walk or play. I still snowboard, but it doesnt mean it doesnt increase my pain. However, this is a choice I make, while our pets dont get those choices. It is our job to look out for their best interest, which may not mean cutting out fetch, but finding ways to make it hurt less.

When we do find pain on a physical exam that is limiting a pet, there are options to improve their lifestyle. For dogs, there are many types of medications that help ease the pain. There are also treatments like acupuncture and cold laser for all types of animals that can help pain with less of an effect on organs. Losing weight and improving gentle activity can be very beneficial as well.

One of the most common things that we hear after finding and treating pain in pets is that they return to doing things the owners forgot about! Our pets can be so good at adapting their lifestyles that we may not even notice they stopped doing activities they once loved.

It is VERY important to never, ever try to treat any type of pain in your pet without consulting your veterinarian. Many human medications are extremely toxic to pets; they cannot take Tylenol, Advil, Motrin or Aleve and others without the risk of fatal effects.

There are injuries in our pets that can be self-resolving, like a sprain. However, your veterinarian is trained to assess injuries and know when further examination is needed. A torn cruciate, broken leg, Lyme disease or ripped toenail may all cause your pet to act the same way.

The most important thing to remember about pain in animals is that even though they may not show signs, they do feel pain in the same way that we do. Chronic pain decreases our pets quality of life and makes it difficult for them to enjoy their daily activities. This is part of why subtle changes can mean big things.

Dont worry, there are many ways to treat pain to help your pet live a more comfortable life. And also dont worry, my weight loss article is coming! I just wanted to give everyone a break this week while you finish up your Christmas cookies and holiday pudding.

Original post:
Ouch! Pain management for your pets | Off The Leash - Rutland Herald

The latest comeback of Texans defensive end J.J. Watt became official Tuesday when he returned to practice.

The three-time NFL Defensive Player of the Year rejoined his teammates on the practice field two months after tearing a pectoral muscle against the Raiders and undergoing surgery. The early return, months after Watt declared himself out for the season, involves an element of risk because the normal recovery time for this type of injury ranges between three to four months.

Now, Watt is preparing to be back in two weeks when the Texans host a wild-card playoff game. Through Watts prodigious work ethic and desire to return, hes back for the Texans postseason run. And theres an understanding from him that theres a small chance he could tear his pectoral again and would have to undergo another surgery to repair the damage.

To prevent that from happening, Watt is wearing a protective harness to lower the risk of injury. To Watt, the opportunity to play in the playoffs makes the grueling regimen of rehabilitation and the possibility of getting hurt again more than worth it.

Running back out of that tunnel, playing in front of those fans with my teammates and being able to do for them what Ive wanted to do since the day I got here and thats win, thats what Im trying to do, Watt said Tuesday during a press conference at NRG Stadium. Thats why after two months, Im coming back because thats what I want to accomplish. I want to win for these people.

So, is there an element of risk? Yes. But is the upside 100 times better? Yes. Because theres nothing I want to do more than to win with these guys in the locker room, for these fans here in Houston, because I love them and I love the game.

The Texans designated Watt to return from injured reserve and now have a 21-day window for Watt to be placed on the active roster or remain on injured reserve for the remainder of the season.

Barring a setback, the Texans are expected to place Watt on the 53-man roster in advance of their home playoff game. The Texans are currently slated to play Buffalo if they remain the fourth seed.

Yes, the plan is for the first playoff game, Watt said.

Watt tore his pectoral when he tackled Raiders rookie running back Josh Jacobs for a loss.

When you bench 550 pounds, that happens sometimes, said Tennessee Titans coach Mike Vrabel, a former Texans defensive coordinator.

When the injury happened, Watt said he didnt feel any pain initially. He adjusted his shoulder pads quickly before heading to the locker room to be examined.

I knew something was wrong, but I didnt have any pain, Watt said. I think it was just such a fast thing. I knew something was wrong. I didnt know what was wrong and then I tried to play the next play and realized something was pretty wrong.

Whenever Watt is back on the field, there are scenarios where he would operate as a situational pass rusher and run-stopper. If his body can handle a full workload, then Watt will play more than originally anticipated. Thats a fluid situation, though.

Im sure its not going to be an every-play type of thing, just for the first one back, Watt said. I dont think that would be the best situation.

Over the past few years, Watt has overcome a litany of injuries. He had a herniated disc in his back in 2016 that required two surgeries and limited him to three games. He had a gruesome leg fracture in 2017 that ended his season after five games.

This injury was unique because Watt was able to move around a lot more during the rehab process.

This one is obviously a little bit different than some of my other ones, Watt said. You have the back and you have the leg, which are two massive, massive things that really affect movement. The nice thing about this surgery was that this whole time Ive been able to run.

A year ago, Watt engineered a successful, healthy return as he played every game and recorded 16 sacks and 18 tackles for loss and was named All-Pro. This return didnt seem like a real possibility at first.

When Watt was injured Oct. 27, he wrote on social media: This game can be beautiful and it can also be brutal. Absolutely gutted that I wont be able to finish the season with my guys and give the fans what they deserve.

Two months later, its a different story altogether for Watt.

Obviously, when I got hurt, I just assumed I was done, Watt said. I didnt even know that there was a possibility, and then literally a couple of days after the surgery I was feeling so good that I just started asking questions. I said, Is it remotely possible?

We left the door open for a possibility and from there doing whatever I could do and we arrived to here. I wouldnt call it a difficult decision. I get a chance to play in the playoffs with my team and go out there and try and help us win football games.

The Texans should get a major boost from Watt, who commanded the respect of the most double-team blocking attention in the NFL before his injury.

The 6-5, 288-pounder has four sacks and one forced fumble in eight games Without Watt, the Texans pass rush has languished and the defense has frequently struggled to get off the field.

Im excited to get back out there and to help in any way I can, obviously get after the passer, Watt said. Thats always my No. 1 goal is find the football, get the football, so thats what Im going to continue to do and thats what Im hoping to get back out there and help these guys do is get after the quarterback.

Watt expressed confidence that his chest will hold up. Theres been a lot of testing done in terms of measuring the strength and flexibility and imaging performed since the injury happened.

I feel very good and weve done a lot of obviously building the strength back up to where the strength needs to be, Watt said. When I discuss the element of risk, I mean theres two options: its going to hold up or its not. The reason that Im comfortable with that risk is because I know the consequences of that risk.

Its the exact same procedure, its three months recovery and were back in action. But I do feel very confident from what weve done in the weight room, to where the strength level is compared to where it was before the injury. Im very confident in the way it has reacted.

Texans outside linebacker Whitney Mercilus, who tore his pectoral muscle in 2017 and has recorded a team-high 7 sacks this year, said Watt has been cranking out push-ups.

It hasnt exactly been cloaked in secrecy that Watt would play again this season, but it wasnt widely known even by his teammates that he would be practicing Tuesday.

Weve kept it pretty quiet because I didnt know. We didnt know for a long time, Watt said. There were a couple of them that found out from the Internet. You never want to over-promise and under-deliver.

The impact of Watts return cant be overstated. He led the entire league with 20 quarterback hits after eight games. The Wisconsin native had 43 percent of the defenses quarterback hits.

Watt has recorded 96 sacks and 23 forced fumbles in nine NFL seasons

The fans are a big part of the reason that I want to be out there and Ive worked so hard to come back, Watt said. I love these fans, I love this city and I want nothing more than to win for these people. Some days, you dont feel like doing it, some days its very tough.

What gets you through is your teammates, your family and the fans, and knowing that when you do get back on that field, youre doing it for people you care about and that you love. You want to give them something to be proud of.

aaron.wilson@chron.com

twitter.com/aaronwilson_nfl

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Why J.J. Watt was willing to risk further injury with a fast return - Houston Chronicle

Merry Christmas, everyone! You might think retailers are done offering the best deals of the season now that Christmas is here, but youve got another thing coming. Some of the nations top retailers are offering fantastic deals today, and theyre only available online since most stores around the country are closed for Christmas. Before your family arrives and chaos ensues, definitely take a few minutes to check out todays top deals. Highlights include top-rated Alexa and Google enabled Wi-Fi smart plugs with energy monitoring and USB ports for just $7.17 each with coupon code LDWIS2EA,the best-selling TP-Link Wi-Fi range extender for only $14.95 and the faster version thats twice as fast for $21.99, the return of Black Friday pricing on AirPods 2 and AirPods Pro, a surprise sale that slashes the Apple Watch Series 5 down to its lowest price ever, Echo speakers starting at only $19.99, discounted iPad tablets, Ankers newest AirPods rivals for only $49.99, aNest Thermostats for just $129, best-selling Bluetooth earbuds for $16.99, up to $50 off everyones favorite Instant Pots, big discounts on nearly 100 different Amazon devices and bundles, and so much more.

Among all the year-end sales that kicked off online today, Walmarts definitely ranks near the top. In fact, many of the deals youll find right now on Walmart are even better than the ones weve been seeing for the past week. If you want to see all the deals Walmart saved for its Christmas Day surprise, you can shop the retailers entire sale right here. Or, if you want to skip the suspense and just see the cream of the crop, youll find our picks for Walmarts top 10 best deals of the day down below.

Apple AirPods with Charging Case: $139.00 (reg. $159.00)(more AirPods deals available on Amazon)

iRobot Roomba 670 Robot Vacuum: $197.00 (reg. $329.99)(Newer Roomba 675 model available for $199 on Amazon)

Microsoft Xbox One S 1TB All Digital Edition 3 Game Bundle: $149.00 (reg. $249.00)

Sceptre 50 Class 4K Ultra HD (2160P) LED TV: $189.99 ($399.99)

Sceptre 65 Class 4K Ultra HD (2160P) HDR LED TV: $349.99 (reg. $899.99)

HP 14 Laptop, Intel Core i3-1005G1, 4GB SDRAM, 128GB SSD: $299.00 (reg. $469.00)

Instant Pot Ace 60 Cooking Blender: $44.96 (reg. $99.00)

Farberware 3.2 Quart Digital Air Fryer: $49.00 (reg. $69.00)

Oral-B 6000 SmartSeries Electric Toothbrush: $99.94 (reg. $159.97)

Braun Series 7 7865cc Mens Electric Foil Shaver: $174.94 (reg. $229.94)

Image Source: Anton Gvozdikov/Shutterstock

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Walmart saved some of its best deals for Christmas Day here are todays top 10 - BGR