By: Lifestyle Desk | New Delhi | Published: June 17, 2020 2:10:23 pm Here is the list of foods that can be incorporated in your routine which will help in the process of weight loss and keep you fit.

The pandemic has forced us to stay indoors for a few months now and as we work from home and balance household chores, we have tried to adopt routines that avoid burnout. Young adults may experience irregular sleeping patterns as they work, study or indulge in leisure activities online. To aid the process of fat-burning or utilisation of stored fat, foods that help in increasing metabolism should be included in your daily diet. Here is the list of foods that can help you stay fit.

Green leafy vegetables As one is aware, green leafy vegetables are a storehouse of nutrients. Another compound found in these miraculous leaves is Thylakoids. These are essentially small pouches located in the chloroplasts of green leaves that can reduce hunger, increase satiety and reduce craving for unhealthy food. Give your greens a good churn in a mixer to release thylakoids. Thus, juice of greens like spinach, pudina, coriander leaves early in the morning may curb cravings throughout the day.

Vegetable juice -Vegetables play a primary role in weight loss. For example, bottle gourd and cucumber juice have high water and fibre content which can keep you full and reduce unnecessary snacking. Add pudina juice or lemon juice for vitamin C and flavour.

Green Tea A perfect morning drink, the presence of antioxidants like Catechin increases the metabolic rate. Additionally, the presence of caffeine, along with catechins, has a small but positive impact on weight loss programmes. That being said, you must ensure to consume just two to three cups per day, as too much of something is also not good.

Legumes These are the much needed vegetarian sources of protein. They are also a good source of fibre, have a low glycaemic index, increase satiety and prevent overeating. Sprouted and boiled legumes are easily digestible and can be combined with breakfast. Indian cuisines like Usli, Sundal, Matki, Chana, etc, are mouth-watering preparations where these legumes are sprouted, boiled and seasoned. All these options can aid in weight loss but there is no single superfood that causes magic. It is always a combination of diet and exercise that provides long-term sustainable weight loss and maintenance.

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Include these in your diet for a healthy weight loss journey - The Indian Express

It's possible, you need a little water

by: Jim Loboy

(WYTV) How can you tell the difference between a can of regular Coke and Diet Coke if the labels are hidden and you cant open and taste either one?

Its possible, you need a little water. This should work with Pepsi, too.

Our clue is based on the fact that a can of the diet drink is slightly lighter than a can of the regular drink.

Regular Coca-Cola is sweetened with sugar which is sucrose, or corn sweeteners, which are other sugars, usually fructose, maltose or glucose.

Diet Coke, though, is sweetened with aspartame, an artificial sweetener. Aspartame can be 200 times sweeter than sucrose, so you need only a tiny amount of it to produce the same sweetness as in the sugared drink.

While the amount of sugar in the regular Coke may be two to three percent, there are only a few hundredths of a percent of aspartame in the diet drink. So, a can of the diet drink is very slightly lighter in weight.

You cant tell just by hefting the two cans.

But if you fill a sink with water and place the unopened cans in it, the diet can will float higher in the water than the regular can, which might even sink.

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Nugget of Knowledge: Is it diet or regular Coke? - WYTV

MIND diet is a combination of two popular diet routines. It includes nutritional foods which are good for cognitive decline, Dementia and Alzheimers Disease. So, read on to know everything about this combined diet plan.

MIND diet (Mediterranean-DASH Intervention for Neurological Delay) is a combination of two popular diet plans- Mediterranean diet and DASH diet. This diet plan was mainly created to observe the effects of certain foods on our health. This diet is advised to reduce the symptoms of Dementia and improve brain health in old age. MIND diet was developed by Martha Clare Morris and her colleagues. She is the nutritional epidemiologist of Rush University Medical Centre.

In research, they have seen that MIND diet can reduce the risk of Alzheimers disease by up to 53 percent among participants. This diet primely focuses on the consumption of those foods which enhance cognitive function and decline brain ageing.

Foods to have in MIND diet

Green leafy veggies- every day.

Other veggies- once per day.

Nuts- per day.

Berries- At least twice per week.

Beans- every other day.

Whole grains- three times per day.

Fish- at least once a week.

Poultry- at least twice a week.

Olive oil

Wine- one glass per day.

Foods not to eat in MIND diet

You can avoid having these foods in MIND diet or can limit their consumption. The foods are as follows:

Red meats- Try to avoid.

Butter and margarine- Less than 1 tbsp per day.

Cheese- Less than one serving per week.

Pastries and sweets- limit.

Fast foods- Less than one serving per week.

How does mind diet work?

MIND diet consists of those foods that have nutrients which can lower the risk of Dementia and Alzheimers Disease. These foods actually slow down cognitive decline and reduce neuron loss. This diet also helps to decrease oxidative stress and inflammation. This diet is rich in Vitamin E and DHA. Vitamin E is found in nuts, oilseeds, leafy veggies, plant oils, etc. and is a potent antioxidant needed for brain health. It also contains Vitamins B, C and D which are all beneficial for neurons to cope with ageing. Berries included in the MIND diet reduce neuron loss and improve memory.

This diet also brings a balance of fats in our body by limiting the consumption of fried foods, pastries, full-fat dairy, red meats and increasing the intake of fish, nuts and plant oils.

According to doctors, having nutritious foods can prevent, delay and manage the ageing process and chronic conditions. So, MIND diet is not only good for neurological health but it also promotes overall well-being.

Also Read|Are you at a healthy weight? Know how to calculate your BMI

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MIND Diet: Heres how it can help to improve your brain and overall health - PINKVILLA

However, as the health body explains, sometimes inflammation persists, even when you are not threatened by a foreign invader.

That's when inflammation poses grave health risks.

"Many major diseases that plague usincluding cancer, heart disease, diabetes, arthritis, depression, and Alzheimer'shave been linked to chronic inflammation," explains Harvard Health.

Choosing anti-inflammatory foods can help to counter the harmful effects of inflammation, thereby reducing your risk of life-threatening illness.

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What's more, it also improves mood and overall quality of life, says Dr Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.

Research published in the Journal of Internal Medicine has shown that the diet can lower risk of death at an early age.

The research led by Joanna Kaluza, DSc, an associate professor at the Warsaw University of Life Sciences in Poland, looked at 68,273 Swedish men and women between the ages of 45 and 83.

The study followed people for 16 years, and those who stuck with a mostly anti-inflammatory diet had an 18 percent lower risk of all-cause mortality, 13 percent lower risk of dying from cancer, and 20 percent lower risk of dying from heart disease.

The findings were based on an analysis of self-reported physical activity among 1.44 million study participants.

Exercise also provides numerous benefits for the heart.

"Regular exercise will make your heart and blood circulatory system more efficient, lower your cholesterol level, and also keep your blood pressure at a healthy level," explains the NHS.

According to the health site, you should do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.

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How to live longer: The diet shown to reduce risk of early death by 18 percent - key foods - Express

Alright, so before you guys start shouting STEROIDS! heres how Jinder Mahal had addressed the allegations of being on the juice in one of his videos on Instagram:

I'm sure some of you will suggest I don't, just so you can continue making "steroid" and "wellness policy" comments, without seeing the work that goes in. In an attempt to temporarily make yourselves feel better about the discomfort you have with yourself, as a result of all the work you are NOT doing.

WWE

WWE has raised no red-flags against Mahal for not respecting their Wellness Policy, and also the fact that the man looks like he can break a tree in half with his bare hands, makes me afraid of putting him under the spotlight without confirmed reports. So, I will not do that.

That being said, Mahal did undergo an unbelievable transformation. He went from looking like a typical dad whos given up on fitness and having a paunch to prove it, to looking like this:

Twitter - Jinder Mahal

What I am going to do here, is talk about the kind of workout routine and diet plan that he follows which not only made his abs appear stronger than bricks but also gave him a massive boost right to the top, and got him the WWE championship belt back in 2017.

WWE

In an interview with GQ Mahal spoke at length about what and how and how much he ate while under the transformation process:

Mahal eats every two hours.

Food portions with the caloric value of 350-400, 30 grams of carbs, and 30 to 40 grams of protein.

No overeating.

No alcohol or junk.

2 gallons of water every day (with branched-chain amino acids for muscle recovery and flavour).

Water/black coffee on empty stomach before morning cardio with magnesium supplement (to prevent cramps) and pre-workout.

Cheat Meals: Protein Pizza, a cookie.

Meal 1: One banana, oats with two scoops of whey protein mixed in water (after morning cardio).

Meal 2: One banana, oats with few scoops of whey protein mixed in water (post-workout meal).

Meal 3: White rice with chicken, turkey or tuna (around lunchtime).

Meal 4: Brown rice or whole-wheat pasta or sweet potatoes with salmon filets or cooked chicken breasts.

Meal 5: Brown rice and seared Ahi tuna.

WWE

The WWE star trains six days a week with one days resting period. His workouts normally last for 90 minutes followed by 30 minutes of stretching.

He doesnt like to train with heavyweights as he wishes to put less pressure on his joints.

Back Workout

Deadlift

Lat Pullover

V Grip Pulldown

Zeus Row

One-Arm High Pull

Bar-Bell Rows

Arms:

Barbell Tricep Press

Seated Bicep Curls

Skull Crushers

Hammer Curls

Core:

Landmine Barbell Oblique Rotations

Cable Wood Chop

Medicine Ball Throws

Cardio (On Dual Action Exercise Bike)

Leg Raise

Shoulder:

Shoulder Press

Upright Barbell Row

Battle Rope Waves

Sledgehammer Swings

Kettlebell Swing

Shrugs

Chest:

Low cable crossover

Barbell bench press

Dumbbell bench press

Butterfly

Dumbbell fly

Barbell rear delt row

Legs:

Seated Leg Curls

Leg Press

Squats

Hack Squats

Standing Weighted

Photo: WWE (Main Image)

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From Having A Dad Bod To Getting Ripped, Heres How Jinder Mahal Made The Transformation - MensXP.com

Headaches are a common health concern for adults and children. Migraines are one type of headache disorder that affects 18% of American women, 6% of men and 10% of children. Over-the-counter and prescription medications are the primary treatment for headaches. Our diets also may influence the occurrence of some headaches and could help to reduce their severity and frequency.

It can be difficult to identify the specific foods that trigger headaches since it may not occur every time the food is eaten, and there is a lapse of time before the headache develops. Keeping a food diary helps individuals identify foods that trigger the onset of headaches. The amount and frequency of the food that is eaten can influence whether you experience symptoms. Avoiding the suspected foods is recommended, and then gauge whether headaches decrease in frequency. For more information on foods that may trigger headaches, go to the National Headache Foundation at http://www.headache.org.

Headaches also can be triggered by mild to moderate dehydration and extreme food temperatures, cold or hot. Think about the brain freeze that you get when you drink or eat something quickly that is extremely cold. Try to keep hydrated throughout the day by drinking plenty of water. Lack of sleep, amount of alcohol consumed, and changes in caffeine intake can also trigger headaches. If your caffeine consumption is high, gradually cut down on tea, coffee, chocolate and other caffeine-containing products such as energy drinks and soft drinks. A limit of 200 milligrams of caffeine per day is recommended. This limit includes foods, beverages and medications.

Low blood sugar, or hypoglycemia, can sometimes trigger a headache due to fasting, eating high-sugar foods on an empty stomach, dieting too rigorously, irregularly eating meals or skipping meals. If you suffer from hypoglycemic headaches, be sure to eat small, frequent, low-sugar meals throughout the day. Include a good protein source at each meal and snack (like milk, yogurt, meat, fish, peanut butter), eat more fresh fruits and vegetables, and limit the amounts of high-sugar foods that you eat.

Tyramine is produced in protein foods from the natural breakdown of the amino acid tyrosine and can trigger headaches and migraines in some people. Tyramine levels increase in foods when they are aged, fermented or stored for long periods. All foods, especially high protein foods, should be prepared and eaten fresh and do not store leftovers for more than two or three days. Some food preservatives and flavor enhancers, like nitrates, nitrites, sulfites and monosodium glutamate (MSG), can also trigger headaches. Reading the ingredient label can help you avoid them.

There are some supplements and vitamins that have been studied that may be beneficial to headache sufferers, but more research is needed to validate these claims. Headaches and migraines can often be caused by several different factors, and some people require a combination of treatments to address each factor so they can effectively manage their condition. If you suffer from chronic headaches or migraines, discuss it with your health care provider.

Lisa McCoy is a family and consumer-sciences educator with University of Maryland Extension in Washington County.

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The connection between diet and headaches - Herald-Mail Media

There is a lot of debate around what is the best time for exercising for weight loss and whether you should do cardio workouts in a fasted state or have some food to energise your body. A research called "Body composition changes associated with fasted versus non-fasted aerobic exercise" published in the Journal of the International Society of Sports Nutrition was trying to find an answer for this and divided a group of 20 woman into two groups: 10 participants exercised after an overnight fast while the other half of the group was given something to eat before the workout.

How to lose weight: 10 safe strategies for weight loss that REALLY work

Training consisted of one hour of steady-state aerobic exercise performed three days per week. The subjects of the research were provided with customised dietary plans designed to induce a caloric deficit. Nutritional counselling was also provided throughout the study period to help ensure the participants didn't cheat and eat more food than they were supposed to have.

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Fasted or not to be fasted, that is the question

(Image credit: Under Armour)

This is what the research paper has to say about the results: "Both groups showed a significant loss of weight and fat mass from baseline, but no significant between-group differences were noted in any outcome measure. These findings indicate that body composition changes associated with aerobic exercise in conjunction with a hypocaloric diet are similar regardless whether or not an individual is fasted prior to training."

How to avoid weight gain at home: 7 tips and essential equipment for home weight loss

In short: if you want to lose weight, it doesn't matter if you do cardio fasted or not, as long as you keep a calorie deficit and exercise regularly. As the research shows, it doesn't have to be every day either, although the participants were subjected to 1-hour long workout sessions each time which is not just just a short session for sure.

Intermittent fasting: everything you need to know from 16:8 to 5:2

It is worth noting that the research chose a peculiar way to test the theory by giving test subjects a meal either immediately before or after the exercise session, preventing us from finding out whether a sustained high-metabolic state after the workout would've helped shed fat even more or not. The sample size was also rather small (only 20 women were tested) and the gender ratio was also anything but balanced.

How to get fit when you're unfit: 5 easy strategies that mean even lazy people can be fitter and healthier

Taking this information into account, if you want to maximise weight loss doing cardio exercising, you are best off doing a workout early in the morning and having some food immediately after, preferably some protein and some carbs to aid muscle recovery. Drinking some water before, during and after the session is also beneficial and further speed up metabolism naturally.

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Is weight loss faster if you add a fasting diet to cardio? - T3

Diet and wine consumptions impact on dementia and other neurological diseases is well-documented, from the benefits of drinking with friends and moderate wine consumption to the importance of flavonols (compounds naturally found in fruitsincluding grapes, nuts and wine). But new research from the University of Bordeaux, published in the journal Neurology, could turn the Mediterranean Diet on its ear by suggesting that variation in your dietwith or without wineis key to lowering the risk of developing dementia.

The Bordeaux researchers took a different approach in their research than previous diet studies. Instead of observing how often and how much people consumed leafy greens, fruits, grains and other neuro-protective foods (such as the Mediterranean or DASH diets), they instead shifted their focus to the combinations of foods consumed. The researchers homed in on the way in which the participants combined different foods in their dietswhat they call an individuals food networkand observed how the interplay of these dietary elements either increased or decreased dementia risk.

The 1,522 participants in the French study were selected from a larger group of adults over 65 years old being tracked for dementia risk in Bordeaux, Montpelier and Dijon. The average age of the participants was 78, the majority (74 percent) were women and most (62 percent) had an education level of secondary school or higher. By the end of the 12-year study, 215 of the participants had been diagnosed with dementia.

The subjects participated in regular, detailed dietary and lifestyle questionnaires conducted by experienced dieticians and contributed blood samples. They were also assessed for their physical and neurological health on a routine basis to determine dementia risk.

Want to learn more about how wine can be part of a healthy lifestyle? Sign up for Wine Spectator's free Wine & Healthy Living e-mail newsletter and get the latest health news, feel-good recipes, wellness tips and more delivered straight to your inbox every other week!

What researchers found was a significant risk of dementia in individuals who ate a narrow range of food combinations that consisted of large amounts of processed food, starches and unhealthy snacks. Also, most individuals who developed dementia or increased risk factors for the disease tended to repeatedly combine the same types of food. The group that showed the lowest dementia risk instead consumed a varied diet, including plenty of fruits and vegetables and fewer starches.

One aspect of the study that has to be further exploredand has some researchers questioning whether these results can be generalized to other geographic regionsis the level of alcohol consumption in both groups. The average consumption for both groups was nine alcoholic drinks per week. How wine and other alcohol affected the interplay of different food combinations in the study is unknown.

But despite this, the researchers are confident that mapping an individuals food network is a powerful new analytical tool that should be used by nutrition researchers to dig deeper into why certain diets seem to produce healthier brains than others. The researchers were able to predict which individuals would have a higher dementia risk just by looking at the dietary diversity in someones meal preparationsomething to keep in mind the next time you reach for the same bag of potato chips.

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Is Variety the Spice of Life? When it Comes to Preventing Dementia, Yes - Wine Spectator

The microbiome diet was the idea of Dr. Raphael Kellman to encourage beneficial gut bacteria to grow in the digestive tract. Keeping the gut bacteria healthy is essential for human health.

This article looks at how the diet works, what it involves, foods to eat and avoid, and what the research says.

We will also look at the pros and cons of the microbiome diet.

The microbiome refers to the collection of microorganisms present in a persons intestines. These microorganisms include bacteria, fungi, and archaea. Having a diverse range of good gut flora benefits a persons health.

However, gut flora can become less diverse and less beneficial for many reasons. The microbiome diet aims to improve the microbiome and overall health, as a result.

Dr. Kellman, who specializes in holistic and functional medicine, developed the microbiome diet. The Kellman Wellness Center website states that looking after the microbiome is important for the following reasons:

The microbiome diet has three phases. The first two phases take a total of 7 weeks to complete. The final phase is a long-term maintenance diet.

The first phase of the diet lasts for 3 weeks, and focuses on:

During this phase, Dr. Kellman advises that people avoid the following foods and ingredients:

Dr. Kellman advises that people focus on plant-based foods that increase microbiome diversity, such as:

If a person eats animal proteins, Dr. Kellman recommends focusing on wild fish and grass fed meat.

After phase 1, a person following this diet can start to introduce a wider range of foods over the next 4 weeks, including:

The final phase of the microbiome diet aims to maintain the results of phases 1 and 2. Dr. Kellman advises that people continue avoiding foods that damage gut flora and the gut lining.

In addition to dietary changes, the microbiome diet recommends the following supplements during phase 1:

Dr. Kellman also recommends that people following the diet:

No studies have proven explicitly that the microbiome diet works to improve a persons microbiome or that it can treat health conditions.

However, the idea that diet can benefit the microbiome and that this, in turn, can benefit human health, does have evidence to support it.

As the microbiome plays a role in immunity and inflammation, a healthy microbiome may reduce the risk of diseases, such as:

The food a person eats can positively impact the microbiome in the gut.

A 2013 study showed that dietary changes could rapidly affect the abundance of specific species of bacteria in peoples digestive tracts. As such, switching to a different diet will change the microbiome.

A review in 2019 noted, more specifically, that a plant-based diet may promote a healthy diversity of gut flora. As the microbiome diet contains many plant foods, it may have similar benefits.

Another key element of the microbiome diet is probiotics. Research into the potential benefits of probiotics is ongoing. A 2017 review found evidence they could help with:

However, scientists are still trying to understand how specific foods and bacterial species affect the microbiome.

A 2019 study found that similar foods could affect peoples gut flora in very different ways, depending on the individual. This suggests that how a diet influences the microbiome is also individualized.

As genetics have an impact on how changes to the microbiome affect human health, people may need a more personalized approach to nutrition than the microbiome diet. This is especially true if a person has any underlying health conditions.

Overall, scientists need to carry out more research on the ways that specific food choices and probiotic strains impact the microbiome.

Evidence suggests that a healthy and diverse microbiome is beneficial to human health. The microbiome diet could support this by encouraging people to eat plant-based foods.

Plant-based diets can also benefit people who are overweight to reach a healthier weight.

Some people may notice the benefits of the microbiome diet from its focus on vegetables, fruits, healthful fats, and lean proteins.

However, others may experiences side effects from the restrictions and supplements the microbiome diet recommends. For example, some people experience bloating and gas with a sudden increase in fiber, and when taking probiotics.

These effects typically resolve over time as the body gets used to a higher fiber intake. Probiotic treatment, on the other hand, should be individualized as not everyone benefits from the same strains.

Additionally, it may not be necessary for a person to take antimicrobials and other supplements. Many of the herbal supplements the microbiome diet recommends do not have high quality research to support their use, and they may be expensive and unnecessary.

A person should always consult a doctor before using supplements, particularly if they are pregnant, breastfeeding, take medication, or have a chronic health condition.

It is also a good idea to talk to a dietitian before following a restrictive diet to ensure a person gets the nutrients they need.

If someone is experiencing digestive issues, such as nausea, reflux, bloating, and diarrhea, it is important to consult a doctor for advice before starting a new diet. These symptoms can be a sign of an underlying medical condition that may need immediate attention.

Learn more about the side effects of probiotics here.

The microbiome diet is a plant-based diet that may promote beneficial microorganisms in the gut. A diverse microbiome reduces the risk of some diseases, and probiotics can improve the symptoms of conditions, such as IBS and eczema.

However, studies have not verified the health benefits of the microbiome diet specifically. The diet also includes a variety of supplements and removes some foods from the diet permanently. It is a good idea to talk to a doctor or dietician about this first to prevent unwanted side effects.

Typically, a diet that promotes fruits, vegetables, healthful fats, and good sources of protein is likely to benefit health compared with the standard Western diet. A personalized approach to food choices may help people find the best diet for them.

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Microbiome diet: What is it and how does it work? - Medical News Today

British strongman Eddie The Beast Hall has revealed his insane new diet ahead of his boxing bout with Hafthor The Mountain Bjornsson.

Eddie Hall and The Mountain have decided to settle their ongoing feud in the ring after the Game of Thrones star issued his fellow strongman a challenge following his record-breaking deadlift on May 2.

Despite The Mountains stature and strength, Hall was eager to get involved for the fight and later revealed, on True Geordies podcast, that he was not taking the fight for the money or to settle the deadlift feud.

He instead revealed that his feud with The Mountain was a personal one, adding that the Icelander had accused him of cheating at the Worlds Strongest Man 2017, which was the starting point for their ongoing rivalry.

During his latest YouTube video on June 14, Eddie explained that he has already immersed himself in the role of a full time boxer and shared the incredible new diet he is on for his training camp.

This is my journey right now, basically Im a full time boxer, he admitted, Ive completely changed my diet, Ive completely changed my training regime, and Im going to take you guys through a day in the life of The Beast.

Hall revealed that he is only consuming 6000 calories per day, compared to his previous 10k a day estimate, and gave fans a behind-the-scenes look at his process for getting into boxing shape, documenting all of his meals throughout the day.

The popular strongman explained that he actually fasts before and after his sleep, only taking vitamins and coconut water in the morning before starting the day with a power walk.

After returning from his first exercise, Hall finally tucks into his breakfast, before taking on an arduous 3-hour strength & conditioning session shortly after and a boxing session later in the day.

He explained that he gets most of his meals in between each session, with numerous shakes and meals to keep him going throughout the day, which adds up to around 6000 calories overall.

However, his opponent, The Mountain, has not been slacking off either, as Bjornsson also shared his progress in preparation for the fight, highlighting his insane weight loss so far in the journey.

While both athletes still have plenty of time to train for the bout, which is scheduled to take place in September 2021, it seems as if they are both getting started early in preparation for the long-awaited showdown in their ongoing feud.

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Eddie Hall reveals insane new diet ahead of boxing match vs The Mountain - Dexerto