2 December 2019, 16:12

Im A Celeb contestants including Kate Garraway, James Haskell and Jacqueline Jossa have been living off a plain diet of rice and beans for nearly three weeks now - so how much weight have the celebrities lost in 2019?

Im A Celebrity 2019 is drawing to an end and as we approach the final, the one question everyone wants to ask is, how much weight have the Im a Celeb contestants lost?

The likes of Caitlyn Jenner, Kate Garraway and Capital FMs very own Roman Kemp have been on a very bland diet of rice and beans for almost three weeks now, so how much weight have the celebs actually lost?

From James Haskell to Kate Garraway, here are the stars of the jungle who have spoken about their weight loss so far:

I'm A Celeb's James Haskell's Wife Chloe Madeley Defends Him Following 'Bully' Claims

The jungle campmate turned heads in her skimpy red bikini in a recent episode which instantly had everyone talking about her body and the pounds shes shed.

However, Kate doesnt necessarily have the jungle to thank for her impressive body, while shes certainly lost a few pounds in there, she actually lost two stone before going into the Australian jungle by cutting sugar from her diet.

Everyone has noticed the rugby player getting more hangry in the jungle over the last few days and its clear to see hes lost a great amount of weight.

Prior to going onto the ITV show, James was on 4,000 calories a day and its likely hes on around 1,000 thanks to his Im A Celeb diet. Its predicted James will lose the most amount of weight this series.

Having also lost a lot of weight prior to jungle life on the no-sugar diet, Adele worried viewers during her time on Im A Celeb over the lack of food she was getting.

Dont worry though, now shes out of the jungle shes been tucking into plenty of burgers and showing it all off on Instagram.

Well get the full low down on the 2019 Im A Celebrity weight loss on The Coming Out Show.

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Im A Celebrity Weight Loss 2019: How Much Weight Have The Celebs Lost This Year? - Capital FM

Weight loss: Choose foods which can keep you full for longer to lose weight

Weight loss requires consumption of restricted calories. Adding such foods that can keep you full for longer can help you consume fewer calories. Breakfast is the most important meal of the day. A healthy breakfast can affect your energy levels throughout the day and can decide your eating pattern throughout the day. If you consume the right breakfast you are more likely to eat less throughout the day as it will keep you full for longer. If you are trying to lose weight you must never skip breakfast. Choosing the right ingredients for breakfast is also very important. Here are some weight loss friendly breakfast options that can keep you full for longer.

When you hearth the word breakfast eggs might be your first thought. Eggs are one of the healthiest foods for breakfast. The best part is you can cook eggs in multiple ways. You can boil an egg, scramble it, fry it or make an omelette. Eggs are also loaded with protein which also helps in weight loss. A large boiled egg contains fewer calories than can keep you full for longer.

Also read:Weight Loss: Try These High Protein Breakfast Options Which Can Help You Lose Weight

Oats are extremely healthy and weight loss friendly too. You can consume oats for breakfast. Oats are loaded with fibre which can keep you full for longer. It will help you prevent eating before lunch. You can make oats more nutritious by adding nuts or fresh fruits to it. Adding flaxseeds to oats is also amazing for your health.

Weight loss: Oats are rich in fiber which can keep you full for longerPhoto Credit: iStock

Nuts are loaded with many essential and micronutrients. Adding nuts to your breakfast will make it healthy and nutritious. A handful of nuts are enough as nuts are loaded with calories as well. You can consume nuts in restricted quantity with a glass of milk or shake or smoothie.

Also read:Nuts, The Powerhouse Of Nutrients Can Help You Lose Weight; The Best Nuts For Weight Loss And How To Consume Them

Shakes and smoothies are also healthy for you which can keep you full for longer. You can prepare shakes and smoothies with your favourite fruits. You can also add your protein powder to your shakes and smoothies.

Weight loss breakfast: Choose shakes and smoothies over fruit juice for weight lossPhoto Credit: iStock

Also read:Achieve Your Weight Loss Goals This Winter By Adding These Seasonal Fruits To Your Diet

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss: Breakfast Options That Can Keep You Full For Longer And Help You Lose Weight - NDTV News

TIPPING the scales at a staggering 21 stone, Olly Hewitt knew something in his life desperately needed to change.

The photographer's weight had spiralled out of control after years of gorging on takeaways - and he hated being the one on the other side of the camera.

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Olly, from Barwell, Leicestershire, felt like "King Kong" when he married his "beautiful blonde" wife Michelle - who was well over half his size.

Determined to turn his life around and renew his vows to his Michelle in a body he was proud of, Olly overhauled his diet and started hitting the gym.

Now eight stone lighter and with a ripped six pack, the dad-of-two is totally unrecognisable and says his kids call him "Mr Incredible".

And Olly has credited his wife for helping him to kick-start his impressive weight loss journey.

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He told Leicestershire Live: "Shes amazing - I absolutely adore her. Whenever I have doubted myself in anything, shes always got so much belief in me.

"Even when I think I cant do something, she says I can.

"She says Im capable of anything if I put my mind to it."

Olly admits he had always struggled with his weight, ever since he was at school.

And while he was battling body confidence issues, he met Michelle as a teenager when they were studying computer administration in Leicester in 2000.

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Olly said: "I was massively conscious of my weight at the beginning.

"I was just this fat little kid, I managed to pull this beautiful blonde. I was like King Kong. I was well punching above my weight.

"I was forever grateful for her spending time with me. She obviously saw something in me that I didn't see."

Their relationship blossomed and in 2007 they got married at Barnsdale Hall Hotel, exactly seven years after their first kiss.

I was just this fat little kid, I managed to pull this beautiful blonde. I was like King Kong. I was well punching above my weight

Despite this, Olly was still unhappy with his weight, and Michelle challenged him to do something about it.

"I started my weight loss journey because I never liked my photo being taken in public," he said.

"My wife said that you cant moan about being fat, either accept it or try to lose weight.

"I wanted to go swimming with the kids. I wouldnt go out, on holidays I wouldnt take my top off.

"I thought it was no good."

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This was the turning point for Olly, who decided to ditch the ready meals and starting pumping iron, to improve his health for the sake of his two children, Emily, nine, and Leo, seven.

He slowly started going to the gym more and more - and now works out an impressive six days a week.

Olly has since dropped eight stone, and achieved an incredible 5.4 per cent body fat, down from over 50 per cent - and is happier than he has ever been.

His efforts were rewarded when he came second in the Male Muscle Model class after training for five years to shed the pounds.

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And to top it off, he subsequently won the Body Transformation category at the Pure Elite contest.

It was then he decided to get down on one knee again to his wife on the beach in Margate - to renew his commitment to his "amazing" wife.

The couple, who have been together for almost 20 years, will renew their vows next year - 13 years to the day since they tied the knot.

Asked what the secret to a happy marriage is, Olly said to "agree with the wife".

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He said: "She keeps me in check, no matter what Im doing.

"The first thing I do when she gets in from the school run is ask what am I doing. She controls my diary, in a good way.

"Shes like my life PA. She keeps everyone in check."

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Weight loss: I lost 8st to renew my wedding vows and now I look like Mr Incredible - The Sun

Green Coffee for Weight Loss: Can green coffee help you lose belly fat?  |  Photo Credit: Getty Images

New Delhi: Losing weight has become a major goal for a lot of people trying to improve health or get leaner. But weight loss can be a long process, hence, many are turning to all sorts of supplements in order to speed up the process. Green coffee is one of them, perhaps, its increasingly gaining popularity amongst fitness enthusiasts.

Green coffee bean extract, promoted by American celebrity physician and talk-show host Dr Oz, is one of the most popular weight loss supplements on the market. Basically, green coffee beans are coffee beans that have not yet been roasted. These coffee beans contain higher levels of chlorogenic acid than regular, roasted coffee beans. It is claimed that the substance, chlorogenic acid, may offer health benefits other than helping you lose weight.

Chlorogenic acid, the main ingredient in green coffee beans, is thought to affecthow the body processes metabolism and blood sugar. Studies in animals (mice and rats) showed that the compound can help reduce body weight, as well as decrease fat absorbed from the diet. Chlorogenic acid may also help reduce fat stored in the liver and improve the function of adiponectin, the fat-burning hormone. Several studies suggested that caffeine can increase metabolism by up to 3-11 per cent.

Moreover, some controlled trials in humans showed that green coffee bean extract can aid weight loss. For instance, one randomised controlled trial involving 30 overweight individuals found that those who took instant coffee with green coffee bean extract lost more weight (about 5.4 kg) than those drinking plain instant coffee (1.7 kg).

However, more research is required since most human studies examining the effectiveness of green coffee beans for weight loss remain inconclusive. Additionally, green coffee may have other health benefits. It may help lower, blood pressure, reduce the risk of Type 2 diabetes and heart disease.

The fact is that theres no scientific evidence to determine an appropriate range of dosage for green coffee - both in children and adults. So, its best to follow the instructions on product labels or consult a physician or healthcare provider before using it. Yet, one serving (30 minutes before meal) is a common recommendation.

Green coffee bean extract appears to be safe when used appropriately - up to 480 mg daily in doses for about 12 weeks, as per WebMD. But since these coffee beans contain caffeine, it can cause numerous side effects when consumed in large doses - such as anxiety, rapid heartbeat, jitteriness, etc. Hence, people who are sensitive to caffeine should use it with caution. Additionally, pregnant or breastfeeding women and children are advised to avoidgreen coffee as it may not be safe for them.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

Read more:
Green coffee for weight loss: Does it really help you burn belly fat? - Times Now

Convenient and affordable, hunger-curbing and nutritious, meal replacement shakes offer the body everything it needs from a full meal at least thats what their advertising would have consumers believe.

IdealShape, Huel, Shakeology, and Nutrisystem, are just a few of the many brands today who stand at the forefront of the popular diet method of replacing meals with drinkable substitutes.

Though these brands aim to differentiate themselves from one another through their target audiences and marketing techniques, they all share a similar baseline advertisement: their products help with weight loss, provide substantial health benefits, and are time-efficient without nutritional sacrifice.

In spite of what many companies advertise, their claims of nutritional benefits are limited, as explained by Anne Lund, senior lecturer in epidemiology and the director of the graduate coordinated program in dietetics at the UW.

We dont really know why, but ultra-processed food, like shakes and powders, seem to be less healthy than less processed food even when the diets are matched for calories, energy density, macronutrients, sugar, sodium, and fiber, Lund said.

Contrary to what nutritionists understand about the products, companies such as Flat Tummy continue to advertise their shakes as being the solution to losing weight quickly while obtaining enough nutrients.

Flat Tummy advertises that its four-week, once-daily program of drinking meal replacement shakes provides protein, vitamins, minerals, fruits, and vegetables at just 140 calories per drink. The company also states the program is three times more effective in weight loss than diet and exercise individually.

The promise of weight loss, as exemplified by Flat Tummy, is a major draw for consumers and is also a large aspect of the culture surrounding meal substitute products. The question is, to what degree can consumers rely on this promise companies make?

Studies, including research from the Nutrition Journal, have demonstrated that meal replacements have indeed caused subjects to lose weight, but this weight loss tends to persist only in the short term before being gained back when consumers moved away from the products.

If consumers are turning toward meal substitutes to lose weight and maintain weight loss, then the diet of using meal replacements may become a fixed one that restricts the consumption of sufficient nutrients over time.

I do not think shakes or powders should be used as a meal replacement, Lund said. I cant imagine any of our nutrition faculty would support consuming them on a regular basis. Nutrition is a relatively young field and there is a lot that we do not know, but most research supports eating a variety of fruits, vegetables, and whole grains.

While the time-efficiency, affordability, and nutritional advertising of meal substitute shakes may be compelling, it is important to remember that the health benefits companies claim are not backed by nutrition as a field.

So, rather than ordering a tub of meal replacement powder, the healthier alternative is to aim at structuring balanced meals that will actually provide quality nutrition. The Eating Well section of The Whole U is one helpful source to start balanced and nutritious meals.

Reach contributing writer Jax Morgan at wellness@dailyuw.com. Twitter: @jaxbmorgan

Like what youre reading? Support high-quality student journalism by donating here.

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Nutritional fact or fiction? Everything meal replacement companies hope you'll take their word for - Dailyuw

THE amount of booze we guzzle on inevitably increases over the festive season - with office parties and Christmas markets in full swing.

And - for many dieters - they're left worrying about just how much their indulging on and whether a festive tipple might ruin their weight loss journey altogether.

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However, diet guru Terri-Ann Nunns has emphasised that you can still enjoy alcohol over Christmas and stay well on track with your diet.

She says: "Christmas is a time of year where we can enjoy ourselves and indulge a little but its important that were mindful of what we are putting into our bodies, especially if we are trying to stay focused and on track in the build up to Christmas.

"We often forget about the calories in drinks and the huge impact they can have on our daily intake if we are not careful.

"Some really simple swaps can be made to ensure that calorie intake is reduced, without putting a dampener on your festive spirits."

Here, Terri-Ann shares her top seven alcohol swaps which you can make this season.

You can slash a huge amount of calories by opting for a sloe gin instead of eggnog.

Eggnog can contain up to 350 calories, while sloe gin has just 85 calories.

Terri-Ann says: "Eggnog is made with milk, egg and sugar in addition to the alcohol of choice so, depending on the amounts of ingredients used, a glass of eggnog could quite easily exceed 350kcals.

"This has to be one of the most indulgent drinks around Christmas time and certainly wont help if you are trying to manage your weight.

"Another drink that is equally enjoyable but for different reasons is sloe gin.

"You can have it warm or on ice but it is still a tasty treat - with much fewer calories."

Everyone loves a glass of desert wine for after your meal, however, one small glass totals up to 118 calories.

Terri-Ann, founder of the Terri-Ann 123 Diet Plan, instead recommends going for a glass of sherry which is just 60 calories.

She says: "If you want a sweet alcoholic treat to follow your meal, opting for a glass of Sherry would halve your calorie intake in comparison to a small glass of desert wine.

"You are served smaller quantities of Sherry as it has a higher alcohol content compared to other wines, coming in at around 18-20% ABV."

There's nothing more festive than the smell of a spiced mulled wine brewing on the hob.

But don't worry, dieters don't have to ditch this festive drink - you can instead try and make a lower calorie version at home.

A glass of mulled wine made with sugar contains 210 calories, whereas if you make it with sweetener this drops it down to 145 calories.

"Mulled wine can be a lovely drink to have at Christmas and if you are making your own at home, it is possible to make a lower calorie version," Terri-Ann says.

Mulled wine can be a lovely drink to have at Christmas and if you are making your own at home, it is possible to make a lower calorie version

"Normally when making mulled wine, you need to warm up wine and add spices and sugar.

"Adding the sugar obviously adds more calories but you can actually use sweetener instead of sugar to achieve that sweet taste without the calories.

"Try artificial sweeteners or natural sweeteners such as stevia.

"Alternatively, you could add more flavourings, spices and lemon juice and not add sugar or sweeteners at all."

Celebrating Christmas with a glass of prosecco rather than a large glass of wine will significantly cut down your calorie intake.

In particular, a large glass of wine contains 220 calories whereas a glass of prosecco has just 85 calories.

Terri-Ann says: "All wines and prosecco brands vary in alcohol and sugar content, but a glass of prosecco is likely to be less than half the calories of a large glass of wine.

"A large glass of wine is 250ml or a third of a bottle, whereas prosecco is served in smaller glasses, generally serving 125ml.

"You often find that the sugar content can be lower in prosecco which again, gives prosecco the edge when it comes to calories.

"A glass of prosecco will provide you with 1.5 units of alcohol whereas a large glass of wine is likely to be around three units."

This may seem obvious but swapping a pint of beer for a bottle significantly reduces the volume you will drink and therefore the calories, especially if you plan to have more than one.

A pint of lager contains 210 calories whereas a bottle has 140.

"The term beer belly doesnt exist without reason; beer can be a big contributor to weight gain," Terri-Ann says.

The term beer belly doesnt exist without reason; beer can be a big contributor to weight gain

"Although the %ABV (alcohol by volume) is less than wine for example, the volume in which beer is consumed if drinking pints means that the calories mount up very quickly.

"Therefore, if beer is the drink for you, consider going for bottles to lessen the impact on your calorie intake."

Long Island Iced Tea contains a staggering 400 calories, so if you want your cocktail fix maybe try for a 125-calorie Bloody Mary.

Terri-Ann says: "Long Island Ice Tea combines vodka, gun, rum, tequila, triple sec and cola so there really is no surprise that, dependent on quantities used, this drink can reach 400kcals if not more!

"Not taking into account the potential of a looming hangover, the calorie content of this drink is more than a cheeseburger from McDonalds!

"If you want to go for a healthier cocktail, choosing something like a Bloody Mary would mean you would consume much fewer calories and you could even hit two of your five a day if youre having 150ml tomato juice and if you eat the celery stick afterwards."

By changing your mixer to one that is sugar-free, you can make a significant reduction to your calorie intake.

In particular, a regular gin and tonic is 100 calories whereas one made with slimline tonic is 60 calories.

Terri-Ann says: "If you are trying to manage your weight, this is a really easy swap to make and the taste is virtually the same.

"Slimline tonics and other related drinks use sweeteners instead of sugar with a resulting calorie reduction.

How to lose weight and still drink wine...in 6 easy steps

1. Mindful boozing

Be mindful of what you are drinking and anticipate what you'll be having throughout the day so you can make it fit with your calories.

2. Don't deny yourself

Trying to quench a craving with something less than the crave will only leave you craving more, hating your diet and feeling deprived.

3. Up the exercise

Ensure you are still in a calorie deficit by extending your workouts to ramp up your energy expenditure.

4. Meal prep

Having a healthy snack prepared for when you get home can stop you reaching for junk food.

5. 'Hydro-booze'

Drinking water between each glass of tipple will slow down how much you are drinking and help prevent an awful hangover the next morning.

6. It's OK to say no

Going out and not drinking is a skill but definitely worth trying. Youll be amazed at how much fun you can have and how great you will feel the next day.

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"Remember that these figures are based on single measures.

"If you opt for a double, you are adding around 55kcals per additional measure of gin.

"And, if you are pouring your own measures at home, its very easy for single measures to turn into triples - which may mean more fun but also means more calories!"

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Weight loss: The 7 boozy swaps to help you enjoy Christmas WITHOUT piling on the pounds - The Sun

Sam Gowland has been slammed online for promoting a weight loss aid that has been criticised by some of his fellow reality TV stars.

The 24 year old took to Instagram on Sunday to encourage his fans to buy shot drink BoomBod which has previously been promoted by the likes of Katie Price.

But fans weren't impressed with Sam's recent upload, with some of his 1.3million followers even claiming they have unfollowed him after the post was uploaded.

Chloe Ferry's ex-boyfriend post topless as he beamed whilst holding up a box of the product, with a bottle full of the drink in the other hand.

He wrote to fans: "#ad I needed another 7 days with @boombod These shots always do the trick to help me look and feel my best.

"Theyve got 60% off their Black Friday bundle. It doesnt get better than this Grab em before theyre gone!"

One fan took to the comments section of the post to write: "Promoting s**t again.

"Like u Sam and your clearly working hard for your fight so why do this. Unfollowed [sic] "

A second added: "This product needs banning!!!" as a third wrote: "You promote some s***e you lad."

Another of the former Love Island stars fans wrote: "Weight loss shot? Is there anything you wont promote?"

With a fifth critic chiming: "You do know these ads are now banned on here!!"

Frankie Foster who starred on the 2018 series of Love Island previously slammed celebrities including Sam's ex-girlfriend Chloe for promoting the "unhealthy" product.

Ibiza Weekender and Celebs Go Dating star David Potts share a before and after shot from his time using the product on Instagram in June, captioning it: "YASSS ! Got me looking DAMN FINE These shots helped my cravings all week and my waistline is looking SO GOOD DEF grabbing a bundle next so I can try the other flavours If you huns are looking for results quick you HAVE to try this - they have buy one get one free online RN so grab a box!! [sic] "

Personal trainer Frankie quickly hit out: "@DavidWeekender stop conning your followers into spending money on unhealthy & useless products for your own gain."

Not taking the criticism well, David direct messaged Frankie to say: "Honestly hun why are you so bothered about what Im doing. Dont dedicate all your evening to talk about me your stories. Grow up. [sic] "

Frankie replied: "Because you have a s**t load of followers some of who might now waste their money on a useless product thinking its the answer to their weight loss goals. [sic]

"Nice 5 second transformation too btw, I like how you pulled the t shirt down a touch. [sic] "

Link:
Sam Gowland slammed for promoting weight loss aid previously blasted as 'useless' by Frankie Foster - OK! magazine

An older cat requires special care. As an owner, you have had your kitty companion on your lap and purring for a long time and as a cat ages, an owner needs to be more aware of a cat's health. A healthy cat is a happy cat and as a cat owner, the responsibilities and joy of having a cat changes. As a kitten, they need more stimulation and playtime. An owner of an older cat also has to ensure regular veterinary visits for preventative veterinary medicine and to carefully watch your purring companion for changes in behavior.

The American Association of Feline Practitioners (AAFP) Senior Care Guidelines, defines a cat to be mature or middle-aged at 7 to 10 years old, senior cats at 11 to 14 years old, and geriatric from 15 to 25 years old. Cats often live to 16, so many become geriatric and need special monitoring and care.

Many vets will start wellness checks on all cats over age 7. Our resilient feline friends need regular medical care. An experienced owner is very aware of how subtle the signs of illness in cats are and how well cats can hide their (often multiple) illnesses.

Many health conditions occur in older felines, and the owner must be more mindful and attentive of their day-to-day habits needs to be sure we can prevent and catch problems early. We are our cats best friend and should know when our cat changes behavior

A yearly complete physical exam is recommended every six months for all cats over 7 years. Biannual vet visits would be the equivalent of a human seeing their doctor every three to four years. Cats are excellent at hiding illness and often can have multiple health conditions needing care so to keep a cat healthy, yearly exams and wellness testing are essential for keeping a senior cat healthy.

During a well exam for older cats, a chemistry panel should always be performed, which includes checking thyroid levels, a complete blood count to ensure your cat has no illnesses, heartworm/Felv/FIV screening and urinalysis to ensure your cats kidneys are working properly.

Routine blood pressure checks are advised in all cats over 10 years of age and in cats with diseases commonly associated with hypertension (kidney, diabetes and hyperthyroidism). Additionally, abdominal ultrasound or chest or abdominal radiographs are indicated to help screen for disease.

A cat of any age needs a nutritious meat-based diet. Cats are naturally carnivores and need a certain diet and certain compounds to be their best. Protein level and phosphorous levels are two of the most critical analyses that need to be considered to ensure your cvats diet is providing them the right nutrition. Your vet can tell you what your cat needs more or less of from the information learned at the yearly wellness visit to them.

A cat with kidney disease or a history of bladder stones needs protein more and normally a canned food diet in small portions and more frequency will encourage kitty to drink more water and is a diet that is close to the natural diet of a cat. Any diet changes must be done gradually in cats, especially older cats, and is best with your veterinarian's advice based on physical exam and wellness test findings.

These tips can help you have a good cat care plan, diet and home environment for those beloved senior cats. With this guide, you can catch problems early so your kitty will truly enjoy those golden years!

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How To Ensure Your Cats Golden Years are the Best - Patch.com

Its easy to skip out on the gym when youd only have 15 minutes to sweat before running out the door. But that's the beauty of circuit training: You can get through a total-body, calorie-burning workout at turbo speed in your own living room and still make it to work on time.

You can use this intel to help you create an at-home circuit-training workout customized to your go-to moves and how much time you have. Or, try one of the pre-programmed at-home circuit training workouts designed by a certified training below. (There are 15-, 25-, and 45-minute options.)

Either way, if done consistently, circuit training can help you burn fat, build muscle and beat the boredom of redundant fitness routines. Those are just a few reasons to give it a try. Keep reading for everything you need to know to create an at-home circuit training workout.

Sometimes, it can feel like circuit training and interval training are synonyms because people interchange them frequently. On the contrary, circuit training is a workout based around stations that you complete continuously, with little or no rest between sets, explains Ash Wilking, Nike trainer and Rumble instructor.

Here are the major circuits you should cycle through in order:

According to Wilking, you dont need that break in between stations in most cases because each exercise within the circuit targets a different muscle group or purpose, whether its strength training, muscle endurance, or cardio. Thats different from interval training, where youre pushing through high-intensity moves and alternating it with low-intensity exercises and rest periods.

The first benefit of circuit training is what Wilking calls the anti-scrolling effect it has on peopleyou wont have a moment to get bored and hop on your phone except to hit the start and stop timer, so youre getting a complete workout.

Another perk is that you can do circuit training anywhere: in a gym or at home, and it can be done with dumbbells or simply with bodyweight. Because there are countless ways to create a circuit training workout, it's ideal for all fitness levels too.

Oh, and did I mention it's efficient? Circuit training allows you to work on both cardio and strength training simultaneously, which is the perfect combo to torch body fat and build muscle at the same freaking time.

In other words, circuit training burns calories quickly (around 200300 in every 30 minute workout for the person of average weight, according to Harvard Medical School) which can lead to weight loss.

Finally, if you're focused on improving your athletic performance and speed, circuit training may help increase your VO2 max, or the amount of oxygen your body can consume at a given time, according to research published in ACSMs Health and Fitness Journal.

Circuits typically have 510 stations corresponding to each muscle group, but you can structure your circuits based on timed stations, specific rep counts of those stations, or a mixture of both, Wilking says. Of course the more time you have, the more circuits you can move through, but even if you only have 15 minutes, its still a solid training session.

Keep in mind that its the quick alternating between muscle-specific movements, for example those that target the upper body, or the legs, that allow you to move swiftly between stations without taking a rest in the middle, Wilking says. Each muscle group has time to recover while another one is working. Also, youre likely timing the circuits, so there will be a specific stopping point for each station and therefore for each muscle group.

If youre adding a set of weights, you probably wont get as many reps in, and thats fine. You can likely do 25 body weight squats, but maybe only 10 or 15 weighted squats, Wilking says. Weights will add an extra challenge when it comes to sculpting, but running through the exercises with light weights or bodyweight only will help you build muscle endurance and turn it into even more of cardio workout.

Start circuit training at home using one of these workouts created by Wilking below.

Instructions: Complete each move for 1 minute each three times through with no rest.

Lower Body: Body weight squat or weighted squat

Upper Body: Triceps dips

Single Leg: Reverse lunge

Core: Sit ups to single leg toe touch

Cardio: 10 high knees and 3 burpees

Instructions: Complete each move from Set A for 1 minute each, then rest for 1 minute and do the same with Set B. Repeat the two circuits once more through from the top, resting for 1 minute between sets.

Set A (5 minutes)

Lower Body: Sumo squat

Upper Body: Plank walks or slow pushups

Single Leg: Alternating lateral lunges

Abs: Scissor kicks

Cardio: Jump rope or bench hops

Set B (5 minutes)

Lower Body: Glute bridges

Upper Body: Bicep curl to overhead press

Single Leg: Alternating curtsy lunge

Abs: Deadbug

Cardio: Side shuffles or Suicide sprints

Instructions: Complete each move in order for 1 minute each four times through, resting for a minute before starting each circuit over from the top.

Lower Body: Sumo squat

Upper Body: Plank walks or push ups

Single Leg: Alternating lateral lunges

Abs: Scissor kicks

Cardio: Jump rope or bench hops

Lower Body: Glute bridges

Upper Body: Biceps curls to overhead press

Single Leg: Alternating curtsy lunges

Abs: Deadbug

Cardio: Side shuffles or suicide sprints

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Circuit Training 101 How To Build A Circuit Workout At Home - Women's Health

One year ago, Mike Houston inked a five-year contract to become the 22nd head coach of East Carolina Universitys (4-8, 1-7 AAC) football team. Nearly a year later, Houston stood at the podium inside the Ward Sports Medicine Building with a disappointed look on his face.

His team had just lost to the University of Tulsa (4-8, 2-6 AAC) by a score of 49-24, capping off a 4-8 season on an extremely sour note.

We expect to be competitive with any team in this league, Houston said on Saturday. We expect to be able to go out and play games at a very, very high level and be able to win any given Saturday. Because of those expectations that we have created within the program, days like today are very disappointing.

Despite a lackluster 1-7 conference record that mirrored last seasons 3-9 Pirate team, a pair of losses late in the year inspired a new sense of confidence rarely found around ECUs program over the last three campaigns.

At their peak, the Pirates were 2-1 on the season following a rare road win, one of two such victories gathered in 2019. The valley, however, came quickly after in the form of back-to-back losses, the latter of which was a 45-20 loss to the University of South Florida (4-8, 2-6 AAC) on homecoming in Dowdy-Ficklen Stadium.

For most programs, a blowout defeat to a team that just recently fired its head coach would have wrecked their morale and cast a negative attitude over the remainder of the season. For the Pirates, the opposite was true as the next two games against nationally ranked opponents showcased a rebuilding team not far away from success.

Losing by a combined 11 points to the University of Cincinnati (10-2, 7-1 AAC) and Southern Methodist University (10-2, 6-2 AAC) instilled what Houston talked about, the sense of being able to play with anyone in the conference at a competitive level.

Is it (the program) in better shape than it was a year ago? Yes. Anybody that doesnt see that or doesnt say that, obviously is not paying a whole lot of attention, Houston said. At the same time, are we where we want to be? Not even close. We have very high expectations for East Carolina football. This is a great place, I think that we can get there, theres no doubt and we will get there.

Obviously, that doesnt start with a 25 point loss to a team that ultimately won four games. Where that does start, however, is behind the scenes. In the weight room, film room and practice facilities is where the Pirates, under Houstons guidance, will make their greatest jump, because that is where this most recent jump originated from.

Development, on both sides of the football, has been a staple of Houstons first season at the helm of ECUs football program. Sophomore quarterback Holton Ahlers finished the year 11th in the nation with 3,387 passing yards and tied for 34th with 21 passing touchdowns.

Freshman wide receiver C.J. Johnson cracked the top-40 in the FBS with 908 yards, and while the Pirates failed to record a 1,000-yard receiver, they racked up three wide-outs with at least at least 500 receiving yards.

When we eat pregame meal, it blows you away, because we eat by class, Houston said. When I tell the freshmen to go get something to eat, half the room stands up. Weve got to continue to grow them up, teach them how to fight and overcome adversity. Teach them how to play this game the right way.

While the offense is chocked full of budding standout players, the defensive side of the football has been a sticking point. A season-high 669 yards and 49 points allowed to the Golden Hurricane ensured the Pirates would finish 119th out of 130 FBS teams in total defense (469.3 yards allowed per game) and 110th in points allowed per game (33.7).

Despite inheriting three seniors on the defensive line, ECU was gashed for an average of 6.52 yards per play, effectively mitigating any positive performance on offense.

We got to get bigger, faster and stronger is the biggest thing, Houston said. Certainly, philosophy-wise, myself and my predecessor are drastically different on what we envision we want on that side of the football. You look at our size versus the size of some of the teams in this league, and weve got to continue to develop our guys.

Develop. That word showed up a lot in Houstons final postgame press conference of the season. With such a young roster and a solid recruiting class set to sign on Dec. 18, a lot of development is needed to return this program back to its former glory.

Nevertheless, so much progress has already been made, mostly in the way players are developed and how they go about honing their craft when the lights are not shining on them.

I think coach Houston has done a great job coming in and just making this place look like a championship culture, senior defensive lineman Alex Turner said. Hes done just a great job changing the habits of players, changing their attitude, making us work differently than we ever have.

That culture shift, something Houston has talked about as being the most important first step in turning a program around, works hand-in-hand with off field preparation. Rediscovering that love for the game that most players possess is a driving force in pulling a team out of a spiral like the Pirates were in prior to Houstons hiring.

On game day, that shows up in the play of the men on the field and ultimately in the final result. Despite ending the season losing six of their final seven games, Ahlers racked up four straight games with at least 300 passing yards while senior defensive end Kendall Futrell finished the campaign ranked 12th in the nation with 11 sacks.

Nevertheless, the offseason is about adjustments and evaluating things that worked and things that did not, for players and coaches alike.

Obviously weve got to take a look, Ive got to take a look at everything weve done, Houston said. Just because it worked for us some other place, doesnt mean its what we need to do here. I do think we accomplished a lot, I think we grew so much. Its obvious that we got to continue to still develop.

Mistakes often signal to a coaching staff that development is still needed to be successful. In the Pirates two tight losses to nationally ranked teams, late-game miscues hampered their efforts while a slew of defensive mistakes allowed Tulsa to play pitch-and-catch with its receivers for much of the second half.

With experience those mistakes will dry up, but dont discount the progress that has already been made by this coaching staff in year one.

The culture in our locker room, the work ethic, the commitment to each other, the unity, just so many positives off the field, Houston said. Theres so much positive about the group that we have right now. We just got to continue to push forward and we got to continue to develop and we got to continue to fight to get our program to where we want it to be.

In the win column, Pirate Nation can cling to tangible improvement as the program received its fourth win in a season for the first time since 2015 two weeks ago with a win over the University of Connecticut (2-10, 0-8 AAC). Nevertheless, behind the scenes, so many more strides have been taken, ones that should begin to pay-off in 2020.

Read more:
Mike Houston's impact after one year | Sports - ECU The East Carolinian