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March 9, 2022

How to Use Cold-Water Immersion to Burn Fat Faster

Filed under: Fitness,Health,Weight Loss — Tags: , , , — admin @ 11:48 am

Running stark naked into the ocean in winter might seem loopy. But a new Scandinavian study (where else?) found that cold-water immersion followed by hot sauna recovery can give you an advantage when it comes to losing weight.

In the study, researchers monitored the vitals of a group of young men who had spent at least two years swimming twice a week in cold water and compared them with a non-swimming control group.

They found those who regularly swam then sat in a sauna burned more calories via brown fat (the type that keeps you warm). In short: Cold-water immersion followed by hot sauna bouts can increase energy expenditure and promote weight loss.

If you’re thinking of taking the polar bear plunge this year, consider these tips:

  1. Get naked: Less is more when it comes to clothing. It may keep you toasty on land, but as soon as garments become wet, they cling to skin, making water feel even colder. 
  2. Plug your ears: If you’re prone to “ice cream headaches,” use earplugs to keep freezing water from entering your ear canal.
  3. Skip the shot of whiskey: Booze lowers your body temperature, making cold water tougher to handle.
  4. Practice: Sit in ice baths or take a cold shower for 2-3 minutes in the weeks leading up to the plunge.
  5. See your doc: If you have heart issues, check with your physician first, as cold water can cause a spike in heart rate and blood pressure.

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March 17, 2021

A Guide to Not Just Survive, But Thrive During Menopause

As a man in his late thirties, I’m no expert on menopause. And, I’m probably not the first person Amanda Thebe, the author, had in mind to review her book: Menopocalypse – How I Learned to Thrive During Menopause, and How You Can Too.

As one of her other readers more bluntly put it, “Amanda takes the idea of thriving as you go through the menopause shitstorm to a new, super-practical level.”

Menopause isn’t something that I will go through personally, but I have multiple female clients who have been through or will go through menopause.

It is also something my wife will eventually experience.

Being informed on the subject will help me to understand what they are going through. In the past, when I have tried to do some research on menopause to discover what my clients are dealing with, I’ve found a limited amount of honest, useful, practical advice.

Amanda fixes that with her book. It’s refreshingly honest. Instead of the sterile, textbook-style books or the random blog posts I was limited to before, I now have a far better understanding of what women have to deal with who are going through menopause.

Amanda writes with brutal honesty and humor about her personal experience. She details the confused and frustrating journey from a super-fit 43-year-old personal trainer to struggling with debilitating fatigue, nausea, and extreme mood swings and how she overcame this.

She explains how she figured out that changes to diet, exercise, and mental health were the key.

Sharing her story helps the reader gain insight into what it’s like to live through menopause. This candid account of her menopause experience combined with the latest scientific evidence to support her personal experience is an invaluable guide.

Menopause isn’t a funny subject, but Amanda manages to make you laugh with no filter, straight-talking humor.

Before reading this book, I would have assumed that menopause was something to be survived, suffered, and endured, but Amanda’s book puts a surprisingly positive spin on things.

She shares how she:

  • Lost weight
  • Improved her sleep
  • Ditched depression
  • Found the time and motivation to exercise
  • Overhauled her diet

She accomplished this not just to survive but thrive.

She also provides a step-by-step guide for you to achieve the same.

While Amanda’s story should give women a sense of hope and positivity about menopause, none of it is sugar-coated.

She doesn’t try to convince you it’s all sunshine and rainbows.

Instead, the proactive, positive steps you can take are all delivered in a frank, informed, and witty fashion. Making this an essential, informative, and entertaining guide on how to thrive through menopause.

Source

March 11, 2021

Understanding Metabolic Damage And Adaptation

The term metabolic damage has gained lots of traction over the years. Researchers1 initially observed a reduced metabolic rate in subjects who had lost a substantial amount of weight. This reduction is far from shocking since lowering an individual’s body weight will simultaneously reduce their energy demands.

However, what was unique in this case was that some individuals’ metabolic rates were far lower than what the researchers projected.

These findings became popular within various fitness circles and were quickly given the label of metabolic damage. However, at the moment, there isn’t any convincing evidence to support the existence of metabolic damage within this context. What researchers were observing is more accurately defined as metabolic adaptation and adaptive thermogenesis.1

During a period of caloric restriction accompanied by a reduction in body weight, your body undergoes several physiological changes to adapt to the changing environment—both internal and external.

Changes in Hormones Accompany Fat Loss

Leptin is a hormone whose primary function is regulating energy balance and maintaining bodyweight.

  • Often called the satiety hormone, it helps regulate an individual’s drive to consume food. Because leptin synthesizes in adipocytes, leptin is sensitive to body fat stores.2
  • When we lose body fat during a period of caloric restriction, serum leptin concentrations decrease. This reduction in leptin concentration accompanies a cascade of neurochemical alterations that can significantly increase hunger and reward-seeking behavior.3
  • Various other hormones, including the thyroid, are also impacted. The thyroid hormone has been demonstrated to be an essential variable in determining energy expenditure and Basal Metabolic Rate (BMR).4

Observations show that fat loss during a sustained caloric deficit can reduce thyroid values, thereby decreasing basal BMR.5

Fat Loss Affects Physiological Energy Processes

Additionally, Adenosine Triphosphate (ATP) synthesis becomes more efficient. Typically ATP synthesis is roughly 40% efficient, which means approximately 60% of energy is lost via thermogenesis.6 However, in low energy availability and reduced body fat, mitochondrial efficiency increases.

Proton leak, a process regulated by uncoupling proteins, causes energy to be lost as heat. But increased mitochondrial efficiency reduces proton leak and increases ATP synthesis as an adaptive response.7

We also see other aspects of our physiology, such as muscular work efficiency, increase as calories are restricted, and reduced weight.8

As these adaptations occur, we also see a reduction in Non-Exercise Activity Thermogenesis (NEAT). This reduction is associated with spontaneous, nonexercise-related physical activity and accounts for most energy expenditure.9

Researchers have observed that caloric restriction and loss of body weight can reduce an individual’s NEAT significantly. Unfortunately, this is mainly unconscious, so there’s not much that you can do.

Adopting a daily step count is a common practice to keep an account of and regulate energy expenditure.

However, because this is for the explicit purpose of expending calories, it’s not technically NEAT. It’s exercise activity thermogenesis. But I digress.

Researchers have found that our bodies like consistency. Enter the settling point theory. As one paper described it,

“The set point model is rooted in physiology, genetics, and molecular biology, and suggests that there is an active feedback mechanism linking adipose tissue (stored energy) to intake and expenditure via a set point, presumably encoded in the brain.”10

Although this does not account for all relevant variables, it does explain to some degree the body’s desire to preserve homeostasis from the body weight and energy availability standpoint.

Essentially as energy availability from external, like food, and internal, as in body fat stores, sources decrease, our body tries to resist this change via several physiological and neurochemical changes.

As mentioned previously, changes in thyroid, leptin, and even increased hedonic dive for food are just some of the numerous adaptive responses.

As you reduce your body weight, the energy requirement for locomotion decreases accordingly.11 NEAT may vary between individuals of the same size by 2,000 kcal per day.12

In a previous article, I wrote for Kabuki Strength,

I mentioned “A paper by Rosenbaum and colleagues cited a reduction in Total Energy Expenditure (TEE) of 10-15% which was unexplained by body composition changes. Of this 10-15% reduction, roughly 85% could be explained by reductions in nonresting energy expenditure of which NEAT is the largest contributor.”13,14

Once we account for these changes, the vast majority of discrepancies are accounted for between estimated BMR and actual BMR.

So, is metabolic adaptation an issue? Absolutely. But does it suggest some form of damage? Well, at the moment, there doesn’t seem to be strong supporting evidence of this.

What can you do to manage some of these adaptive responses to maintain your new body weight composition successfully? One potential approach is utilizing a high energy flux approach.15

Increase Physical Activity

Researchers have consistently found that regular physical activity is strongly associated with successful weight management.

  • By increasing energy intake in proportion to energy expenditure, we can offset some of the adaptive responses of dieting and increase energy intake while staying within a predetermined bodyweight range.
  • Increasing calories can reduce hunger, improve the thermic effect of food, and help decay psychological fatigue accumulated throughout your diet.
  • Adopting a more gradual approach to weight loss such as 1% of your body weight loss per week may delay some of these adaptive responses since the acute change in energy availability is not dramatic.
  • Additionally, it’s important to establish clear timelines and end dates for your diet periods.
  • Dieting for more than three months is typically not recommended since you often see diminishing returns beyond that point.
  • Utilizing maintenance phases to slowly increase your energy intake while remaining weight stable will set you at a higher caloric starting point at the onset of the next diet phase.

Metabolic damage doesn’t appear to have strong supporting evidence at this time. What we typically observe instead is metabolic adaptation.

These adaptations are entirely reversible in the vast majority of cases.

When done correctly, dieting can be an important aspect of healthy eating and optimizing body composition.

References

1. Michael Rosenbaum and Rudolph L. Leibel, “Adaptive thermogenesis in humans.” International Journal of Obesity, London. 2010 Oct; 34(0 1): S47–S55.

2. R V Considine 1, M K Sinha, M L Heiman, A Kriauciunas, T W Stephens, M R Nyce, J P Ohannesian, C C Marco, L J McKee, T L Bauer, et al., “Serum immunoreactive-leptin concentrations in normal-weight and obese humans.” New England Journal of Medicine. 1996 Feb 1;334(5):292-5.

3. Miguel Alonso-Alonso, Stephen C. Woods, Marcia Pelchat, Patricia Sue Grigson, Eric Stice, Sadaf Farooqi, Chor San Khoo, Richard D. Mattes, and Gary K. Beauchamp. “Food reward system: current perspectives and future research needs.” Nutrition Review, 2015 May; 73(5): 296–307. Published online Apr 9, 2015.

4. Brian Kim, “Thyroid hormone as a determinant of energy expenditure and the basal metabolic rate.” Thyroid, 2008 Feb;18(2):141-4.

5. Edward P. Weiss, Dennis T. Villareal, Susan B. Racette, Karen Steger-May, Bhartur N. Premachandra, Samuel Klein, and Luigi Fontana. “Caloric Restriction But Not Exercise-Induced Reductions in Fat Mass Decrease Plasma Triiodothyronine Concentrations: A Randomized Controlled Trial.” Rejuvenation Res. 2008 Jun; 11(3): 605–609.

6. Sunil Nath, “The thermodynamic efficiency of ATP synthesis in oxidative phosphorylation.” Biophys Chemistry. 2016 Dec; 219: 69-74. Epub 2016, Oct 15.

7. Martin Jastroch, Ajit S. Divakaruni, Shona Mookerjee, Jason R. Treberg, and Martin D. Brand, “Mitochondrial proton and electron leaks.” Essays Biochem, 2010; 47: 53–67.

8. Michael Rosenbaum 1, Krista Vandenborne, Rochelle Goldsmith, Jean-Aime Simoneau, Steven Heymsfield, Denis R Joanisse, Jules Hirsch, Ellen Murphy, Dwight Matthews, Karen R Segal, Rudolph L Leibel, “Effects of experimental weight perturbation on skeletal muscle work efficiency in human subjects.” Am J Physiol Regul Integr Comp Physiol. 2003 Jul; 285(1): R183-92. Epub 2003, Feb 27.

9. Christian von Loeffelholz, M.D. and Andreas Birkenfeld. “The Role of Non-exercise Activity Thermogenesis in Human Obesity.” Endotext, {Internet}. Last updated Apr 9, 2018.

10. John R. Speakman, David A. Levitsky, David B. Allison, Molly S. Bray, John M. de Castro, Deborah J. Clegg, John C. Clapham, Abdul G. Dulloo, et al., “Set points, settling points, and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity.” Disease Model Mech, 2011 Nov; 4(6): 733–745.

11. Michael Rosenbaum 1, Krista Vandenborne, Rochelle Goldsmith, Jean-Aime Simoneau, Steven Heymsfield, Denis R Joanisse, Jules Hirsch, Ellen Murphy. Dwight Matthews, Karen R Segal, Rudolph L Leibel, “Effects of experimental weight perturbation on skeletal muscle work efficiency in human subjects.” Am J Physiol Regul Integr Comp Physiol. 2003 Jul; 285(1): R183-92. Epub 2003 Feb 27.

12. Christian von Loeffelholz, M.D. and Andreas Birkenfeld. “The Role of Non-exercise Activity Thermogenesis in Human Obesity.” NCBI, Endotext {Internet}. Last updated Apr 9, 2018.

13. Debrocke, Daniel, “Preventing Weight Regain After A Diet.” Kabuki Strength, Apr 24, 2020. Accessed Feb 25, 2021.

14. Michael Rosenbaum and Rudolph L. Leibel, “Adaptive thermogenesis in humans.” Int J Obes (Lond). 2010 Oct; 34(0 1): S47–S55.

15. Gregory A Hand and Steven N Blair, “Energy Flux and its Role in Obesity and Metabolic Disease.” Eur Endocrinol. 2014 Aug; 10(2): 131–135. Published online 2014, Aug 28.

Source

January 19, 2021

Understanding Maximum Heart Rate

The modern fitness era has brought a host of wearable technologies that can track extraordinary amounts of biological and physiological data. Perhaps the most commonly measured variable we see today is one’s heart rate.

Understanding Maximum Heart Rate - Fitness, fitness, VO2 Max, aerobic exercise, obesity, weight loss, heart rate, aerobic fitness, heart health, wearables, fitness technology, obesity crisis, heart rate variability

This is certainly nothing new, as brands like Polar and Garmin have been around for decades providing wearable chest straps and watches for their users. We have always taken two fingers to locate our carotid (our neck) or radial (our wrist) pulses with ease.  

Today, nearly everybody wears some Apple watch or Fitbit around their wrist to track changes in their pulse whether they are working out, sitting at their desk, or just asleep.

Heart Rate Affects Health and Performance

Understanding one’s heart rate can be rather useful, both from a health and performance standpoint.

  • Resting heart rate can provide medical professionals insight into one’s health status for age and gender.
  • In contrast, increases or decreases in exercise response provide fitness professionals feedback on one’s general fitness levels.
  • Furthermore, we can use heart rate to set training zones and prescribe programs for increased aerobic fitness.
  • Perhaps the most difficult part of the entire equation is understanding the maximum heart rate (MHR).

Even when wearing technology, MHR must often be manually entered to set proper training zones moving forward. It will track your heart rate and tell you if you’ve established a new MHR through training. 

But it is extremely strenuous to train at or near MHR, and you can never be sure that the numbers provided aren’t some anomaly.

Source:  The Redline: Getting Comfortable With Being Uncomfortable

Find Your Maximum Heart Rate?

The most commonly used method to determine MHR is by taking 220 and subtracting your age.

If you are 40 years old, then your estimated MHR would theoretically be 180 bpm.

Although some technologies are implementing more advanced methods for determining this variable, many still rely on this simple equation to predict.

While it is useful in the sense that it provides a quick and no-cost method to predict MHR, it does have some issues.

It does not account for one’s:

People often get frustrated with this estimate because it does not align with their training or expectations of how their bodies should be responding when exercising.

Still, in reality, they should use it as a guiding compass. It is not the end all be all. In fact, there are other ways to estimate MHR

Measuring Tools for  MHR 

The most accurate way to determine MHR is through a VO2 peak treadmill test, but unfortunately, it is rather time-consuming, and not everybody has access to that technology.

Fortunately, some other methods and equations appear more accurate than 220 minus age for the MHR estimate.

A 2012 research study in the Journal of Strength and Conditioning Research1 compared the relative accuracy of three equations against a VO2 peak treadmill test in overweight or obese adults, including three equations:

  1. 220 – age 
  2. 208 – 0.7 x age 
  3. 200 – 0.48 x age 

The researchers found that the 220 – age equation overestimated MHR by an average of 5 bpm, while the 200 – 0.48 x age equation estimated MHR within 2 bpm, and the 208 – 0.7 x age equation proved most accurate.

We must understand that although the research I’ve discussed used a relatively large sample size (n = 132), it is only one study and did not look at athletic populations, therefore it is still difficult to say which equation is the best one of all.

There are methods to determine training heart rate (THR), such as the Karvonen method, and we know that a VO2 treadmill test will provide us with the best results of all, but we must accept the fact again that these are all estimates.

MHR and Response to Physical Training 

My suggestion to anybody struggling to nail down their MHR truly is to use multiple methods and monitor your training results.

One formula may prove to be more accurate than another in your case, but how you respond to training will give you the greatest insights into your aerobic capacity and unique heart rate.

Lastly, if you are still truly interested in being as accurate as possible, research nearby exercise physiology laboratories and see if you can schedule an appointment to do a treadmill test.

It could be worth the investment.

References

1. Franckowiak, Shawn C., Dobrosielski, Devon A., Reilley, Suzanne M., Walston, Jeremy D., Andersen, Ross E., “Maximal heart rate prediction in adults that are overweight or obese,” Journal of Strength and Conditioning Research: May 2011, Volume 25, Issue 5, p1407-1412.

Source

January 10, 2021

10 At-Home Exercises For Women That Actually Work

Since the idea of work-from-home is getting extremely popular during the pandemic, make sure you do not leave your health regimen high and dry. Everyone is suffering from Schrödinger’s disease.

The self-isolation focuses on the idea of assuming that either you are containing the virus from the outspread or preventing yourself from being infected by avoiding any contact with the external environment.

As necessary as it is to stay indoors and work from home, it is also a good idea to focus on a Workout Program to Burn Fat.

Utilize this time to achieve your fitness goals.

If you are self-conscious about excess body fat and weight issues, the following is a list of exercises curated workout program to burn fat for women that work.

1. The Bridge

This exercise serves as an activator for your glutes, hamstrings, and core muscles.

  • Lie down on a mat with your knees bent and your back and feet touching the floor.
  • Raise your bottom off the ground and slowly bring it back to the resting position.
  • Make sure you are using your core strength.
  • Do two sets of 10 reps if you are a beginner.

2. Knee Push

It is an exercise that will serve as a prerequisite for pushups.

  • Lie face-front on the floor with your knees touching the floor.
  • Go down slowly and raise your body just before reaching the floor.
  • Make sure that your elbows are at a 45-degree angle.

3. Lunges

Lunges focus primarily on your core and abdominal muscles.

They help shred extra body fat and are included in the Tone Program For Females. If you are looking to build stability, this exercise is excellent for you.

4. Squats

The squat is a prominent lower body workout regimen.

The most important aspect of a squat workout is ensuring that your form is correct. Otherwise, there will be no visible results.

5. Crunches

Crunches are the go-to workout plan when it comes to scorching your excess belly fat. It requires immense core strength to perform crunches.

If you feel that crunches are on the more accessible side of the spectrum and you want to intensify them, you can add resistance bands or weights.

6. The Plank

It is one of the most conventional exercises in tone programs for females.

The reason being that the plank helps in shredding fat evenly from your body without causing any stretch marks.

With time, you will be able to do a plank for a longer duration of time.

7. Bird Dog

  • Lie with your face forward and knees touching the ground.
  • Lift alternate leg and hand simultaneously.
  • You will feel a tingling in your arms and legs.
  • This exercise requires balance and stability.

8. Hip Abduction

This exercise is meant for you if you are not a beginner.

  • Lie on either side
  • Say left hand, lift your right leg slowly while resting the other on the ground.
  • Reverse

The exercise helps in toning your hips.

9. Side Planks

  • If you want to maintain a proper posture and reduce stress on the spine, it’s time to take up side planks.
  • It strengthens the abdominal and back muscles, and the best thing is you can practice at any time.
  • But, to achieve the best results, you have to remain constant.
  • To perform side planks, extend your legs and lie on your right side and keep your feet and hips at rest on the floor.

10. Go for the Russian Twist

Yes, you heard it right; like its name, it’s an effective exercise you can perform at home to reduce weight.

  • You have to sit on a floor mat and lean back in a Russian twist until you feel that the abdomen area muscles are well stretched.
  • Create a V shape, and slowly twist from one side to the other.
  • Make sure you have the right posture to get the best results.

Even though you are confined to the four walls of your home, do not let this confinement stop you from following and achieving your fitness goals.

Make sure that you are eating right and following a workout routine to stay fit and healthy.

Source

December 15, 2020

Yes, Your Vet Is Fat Shaming Your Dog

Filed under: Fitness,Weight Loss — Tags: , , — admin @ 12:47 pm

Even your pup’s not immune to fat shaming. Some vets look down on overweight dogs, and are more likely to blame heavy owners for their pet’s pudginess, despite the fact dogs can have metabolic issues just like humans, a study published in International Journal of Obesity found.

Dogs’ dietary needs change as they get older, so selecting the right food—and appropriate amount—is key. Keep Fido in shape by taking him hiking, kayaking, or swimming (check out BringFido for a list of dog-friendly activities by region) or AllTrails, which lets you choose dog-friendly hiking destinations.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

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November 22, 2020

The Ultimate Upper-Body Workout

Filed under: Weight Loss — admin @ 7:36 am

Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life, as well as making sure that she sticks to a very strict diet. Khloe has since gone on to lose around 35lbs.

“Khloe gives as much to the gym as the gym gives to her”

Gunnar Peterson has praised Kardashian for her dedication. Her Beverly Hills-based trainer explains why Khloe’s physical transformation has been so major: “We keep her mind challenged and her body guessing, and the focus is on building strength. She never cancels! Some days it’s more heart-rate intensive, some days it’s more lower-extremities intensive, some days the upper extremities get a little extra love.”

khloe1

Khloe Kardashian in the Gym

He added: “As the changes have come, the diet has tightened up … She’s made better choices when she eats. She’s been more conscious about working on sleep habits. She hydrates better. She keeps getting after it and she keeps getting better. We’re always playing with our workouts. We’re always making it that much more challenging.” And that hard work and intense focus has helped our September cover star score what some might call a post-breakup revenge body.

“Yeah, it’s a revenge body”

Khloe says. But it’s just as much for all my critics who called me ‘the fat one’ for my entire existance.” Her workout consists of a complete routine, two or three times a week, on nonconsecutive days. You can try it yourself! Starting with the first exercise, do the prescribed number of reps, then rest 10 to 30 seconds. Do two to five sets of each move, then continue to the next move and repeat until you’ve done the entire routine.

The biggest obstacle most people face when trying to add exercise into their day is time. Many also (mistakenly) think that the only way to stay fit is to hit the gym or spend at least an hour doing aerobic exercise. While it’s true that you increase your fitness level when you increase the intensity, frequency and duration of your program, it’s possible to gain moderate fitness benefits from making small, consistent changes to your daily life.

khloe3

Khloe Kardashian Running

The latest and probably one of the most common sense ways to get fit and lose excess body fat is by making painless additions of exercise to your day, combined with small diet modifications. For example, current research has shown that by consuming just 100 fewer calories per day, a woman can avoid the 1-2 pound gain most of us take on each year.

If you want to lose weight, you need to increase your daily caloric deduction by 500 calories, but you can do this by cutting 200 calories out of your daily diet and burning 300 calories more through exercise.

Add that up over a week and you’ll have nearly a pound of fat loss with very little pain or diet deprivation.

It’s the little things you do everyday that can make the difference between keeping fit or packing on additional pounds every year. Don’t underestimate the power of tiny changes: consistent, lifestyle changes are always more successful for losing and maintaining weight loss.

Here are a few tips to help you find painless ways to stay fit:

All rise! The average person burns 100 calories per hour while sitting and 140 per hour while standing. Get on your feet two hours a day while you work and you could drop 6 pounds over the course of a year. Stand while you talk on the phone and set up an area where you can work in a standing position (great for people with back pain!).

Take the stairs, not the elevator A 130-pound woman will burn nearly 20 calories each time she goes up and down the stairs. Do it all day watch how quickly those add up!

Dust while you talk on the phone.

Lose the remote. Get up to change the channel! And while you’re up grab some weights for a set of bicep curls or shoulder presses. You can work through a full strength training routine in an hour if you do a set during each commercial.

Park so you have to walk.

Walk and talk! Catch up on phone calls while your take a walk.

Be creative! Instead of thinking of all the ways you don’t have time to exercise, make it a game to see how many ways you can carve out time for little bouts of exercise. Lose your all or nothing mindset and look at exercise as a daily accumulation of activity.

khloe3

Khloe Kardashian Running

Remember, to lose weight you still need to take a look at your diet and try to eliminate excess calories, especially those that come from junk. Your goal isn’t difficult cutting 200-300 calories from your daily diet can be easy if you choose foods that you won’t miss too much. Think about switching from a can a soda every afternoon to unsweetened iced tea or a flavored sparkling water. But remember, don’t cut something that you look forward to everyday (for me cutting cream in my coffee would be a deal breaker), instead look for little changes you can make that won’t make a big difference in the foods your enjoy.

“We’re always playing with our workouts”

Hot on the heels of her steamy spread in Complex magazine, Khloe Kardashian has revealed she’s lost about 35 pounds from hitting the gym. The 31-year-old told Australian radio show “Fitzy & Wippa” on Friday about her weight loss journey. “I’ve lost like, 35 pounds. I don’t really weigh myself … but I know how I want to feel in clothes and it does become addicting once you start losing weight and seeing results. I want to see more,” she said.

khloe4

Khloe Kardashian Resting

Kardashian recently slammed critics who accused her sexy shoot of being digitally altered, posting an un retouched photo alongside the one that appeared in the magazine.

loe Kardashian channeled her inner Beyonce by doing a booty pop on Instagram after her recent 13-pound weight loss. Khloe said Beyonce, who wowed fans with her sexy Met Gala ball gown, is her fitness inspiration.

“I just got my motivation for the year!” Kardashian gushed after seeing Beyonce’s super-fit body in a nude Givenchy dress. Beyonce has maintained her 65-pound post-baby weight loss with a vegan diet, according to her longtime trainer, Marco Borges.

Khloe posted several Instagram photos May 12, where she proudly showed off her tiny waist and toned booty. Kardashian previously revealed on Instagram that her weight loss secrets are a dairy-free diet, waist training and intense workouts with celebrity trainer Gunnar Peterson.

Peterson, who helped Khloe’s sister, Kim Kardashian, lose 56 pounds just six months after childbirth, said Khloe is extremely dedicated to diet and exercise. Peterson said Khloe has never looked better following her recent weight loss.

“Khloe’s a full-on animal in the gym”

“The changes she’s made to her body are incredible. She’s done it the right way. Nothing fast, just hard work. Her body is bangin’ right now.”

Khloe gets laser treatments to zap the cellulite off her butt and thighs, but said the rest of her body is all-natural, not due to plastic surgery. Kardashian feels great after losing 13 pounds recently by following a dairy-free diet and exercising five days a week.

5 Adventurous Things to Do This Summer

Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life, as well as making sure that she sticks to a very strict diet. Khloe has since gone on to lose around 35lbs.

“Khloe gives as much to the gym as the gym gives to her”

Gunnar Peterson has praised Kardashian for her dedication. Her Beverly Hills-based trainer explains why Khloe’s physical transformation has been so major: “We keep her mind challenged and her body guessing, and the focus is on building strength. She never cancels! Some days it’s more heart-rate intensive, some days it’s more lower-extremities intensive, some days the upper extremities get a little extra love.”

khloe1

Khloe Kardashian in the Gym

He added: “As the changes have come, the diet has tightened up … She’s made better choices when she eats. She’s been more conscious about working on sleep habits. She hydrates better. She keeps getting after it and she keeps getting better. We’re always playing with our workouts. We’re always making it that much more challenging.” And that hard work and intense focus has helped our September cover star score what some might call a post-breakup revenge body.

“Yeah, it’s a revenge body”

Khloe says. But it’s just as much for all my critics who called me ‘the fat one’ for my entire existance.” Her workout consists of a complete routine, two or three times a week, on nonconsecutive days. You can try it yourself! Starting with the first exercise, do the prescribed number of reps, then rest 10 to 30 seconds. Do two to five sets of each move, then continue to the next move and repeat until you’ve done the entire routine.

The biggest obstacle most people face when trying to add exercise into their day is time. Many also (mistakenly) think that the only way to stay fit is to hit the gym or spend at least an hour doing aerobic exercise. While it’s true that you increase your fitness level when you increase the intensity, frequency and duration of your program, it’s possible to gain moderate fitness benefits from making small, consistent changes to your daily life.

khloe3

Khloe Kardashian Running

The latest and probably one of the most common sense ways to get fit and lose excess body fat is by making painless additions of exercise to your day, combined with small diet modifications. For example, current research has shown that by consuming just 100 fewer calories per day, a woman can avoid the 1-2 pound gain most of us take on each year.

If you want to lose weight, you need to increase your daily caloric deduction by 500 calories, but you can do this by cutting 200 calories out of your daily diet and burning 300 calories more through exercise.

Add that up over a week and you’ll have nearly a pound of fat loss with very little pain or diet deprivation.

It’s the little things you do everyday that can make the difference between keeping fit or packing on additional pounds every year. Don’t underestimate the power of tiny changes: consistent, lifestyle changes are always more successful for losing and maintaining weight loss.

Here are a few tips to help you find painless ways to stay fit:

All rise! The average person burns 100 calories per hour while sitting and 140 per hour while standing. Get on your feet two hours a day while you work and you could drop 6 pounds over the course of a year. Stand while you talk on the phone and set up an area where you can work in a standing position (great for people with back pain!).

Take the stairs, not the elevator A 130-pound woman will burn nearly 20 calories each time she goes up and down the stairs. Do it all day watch how quickly those add up!

Dust while you talk on the phone.

Lose the remote. Get up to change the channel! And while you’re up grab some weights for a set of bicep curls or shoulder presses. You can work through a full strength training routine in an hour if you do a set during each commercial.

Park so you have to walk.

Walk and talk! Catch up on phone calls while your take a walk.

Be creative! Instead of thinking of all the ways you don’t have time to exercise, make it a game to see how many ways you can carve out time for little bouts of exercise. Lose your all or nothing mindset and look at exercise as a daily accumulation of activity.

khloe3

Khloe Kardashian Running

Remember, to lose weight you still need to take a look at your diet and try to eliminate excess calories, especially those that come from junk. Your goal isn’t difficult cutting 200-300 calories from your daily diet can be easy if you choose foods that you won’t miss too much. Think about switching from a can a soda every afternoon to unsweetened iced tea or a flavored sparkling water. But remember, don’t cut something that you look forward to everyday (for me cutting cream in my coffee would be a deal breaker), instead look for little changes you can make that won’t make a big difference in the foods your enjoy.

“We’re always playing with our workouts”

Hot on the heels of her steamy spread in Complex magazine, Khloe Kardashian has revealed she’s lost about 35 pounds from hitting the gym. The 31-year-old told Australian radio show “Fitzy & Wippa” on Friday about her weight loss journey. “I’ve lost like, 35 pounds. I don’t really weigh myself … but I know how I want to feel in clothes and it does become addicting once you start losing weight and seeing results. I want to see more,” she said.

khloe4

Khloe Kardashian Resting

Kardashian recently slammed critics who accused her sexy shoot of being digitally altered, posting an un retouched photo alongside the one that appeared in the magazine.

loe Kardashian channeled her inner Beyonce by doing a booty pop on Instagram after her recent 13-pound weight loss. Khloe said Beyonce, who wowed fans with her sexy Met Gala ball gown, is her fitness inspiration.

“I just got my motivation for the year!” Kardashian gushed after seeing Beyonce’s super-fit body in a nude Givenchy dress. Beyonce has maintained her 65-pound post-baby weight loss with a vegan diet, according to her longtime trainer, Marco Borges.

Khloe posted several Instagram photos May 12, where she proudly showed off her tiny waist and toned booty. Kardashian previously revealed on Instagram that her weight loss secrets are a dairy-free diet, waist training and intense workouts with celebrity trainer Gunnar Peterson.

Peterson, who helped Khloe’s sister, Kim Kardashian, lose 56 pounds just six months after childbirth, said Khloe is extremely dedicated to diet and exercise. Peterson said Khloe has never looked better following her recent weight loss.

“Khloe’s a full-on animal in the gym”

“The changes she’s made to her body are incredible. She’s done it the right way. Nothing fast, just hard work. Her body is bangin’ right now.”

Khloe gets laser treatments to zap the cellulite off her butt and thighs, but said the rest of her body is all-natural, not due to plastic surgery. Kardashian feels great after losing 13 pounds recently by following a dairy-free diet and exercising five days a week.

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Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life, as well as making sure that she sticks to a very strict diet. Khloe has since gone on to lose around 35lbs.

“Khloe gives as much to the gym as the gym gives to her”

Gunnar Peterson has praised Kardashian for her dedication. Her Beverly Hills-based trainer explains why Khloe’s physical transformation has been so major: “We keep her mind challenged and her body guessing, and the focus is on building strength. She never cancels! Some days it’s more heart-rate intensive, some days it’s more lower-extremities intensive, some days the upper extremities get a little extra love.”

khloe1

Khloe Kardashian in the Gym

He added: “As the changes have come, the diet has tightened up … She’s made better choices when she eats. She’s been more conscious about working on sleep habits. She hydrates better. She keeps getting after it and she keeps getting better. We’re always playing with our workouts. We’re always making it that much more challenging.” And that hard work and intense focus has helped our September cover star score what some might call a post-breakup revenge body.

“Yeah, it’s a revenge body”

Khloe says. But it’s just as much for all my critics who called me ‘the fat one’ for my entire existance.” Her workout consists of a complete routine, two or three times a week, on nonconsecutive days. You can try it yourself! Starting with the first exercise, do the prescribed number of reps, then rest 10 to 30 seconds. Do two to five sets of each move, then continue to the next move and repeat until you’ve done the entire routine.

The biggest obstacle most people face when trying to add exercise into their day is time. Many also (mistakenly) think that the only way to stay fit is to hit the gym or spend at least an hour doing aerobic exercise. While it’s true that you increase your fitness level when you increase the intensity, frequency and duration of your program, it’s possible to gain moderate fitness benefits from making small, consistent changes to your daily life.

khloe3

Khloe Kardashian Running

The latest and probably one of the most common sense ways to get fit and lose excess body fat is by making painless additions of exercise to your day, combined with small diet modifications. For example, current research has shown that by consuming just 100 fewer calories per day, a woman can avoid the 1-2 pound gain most of us take on each year.

If you want to lose weight, you need to increase your daily caloric deduction by 500 calories, but you can do this by cutting 200 calories out of your daily diet and burning 300 calories more through exercise.

Add that up over a week and you’ll have nearly a pound of fat loss with very little pain or diet deprivation.

It’s the little things you do everyday that can make the difference between keeping fit or packing on additional pounds every year. Don’t underestimate the power of tiny changes: consistent, lifestyle changes are always more successful for losing and maintaining weight loss.

Here are a few tips to help you find painless ways to stay fit:

All rise! The average person burns 100 calories per hour while sitting and 140 per hour while standing. Get on your feet two hours a day while you work and you could drop 6 pounds over the course of a year. Stand while you talk on the phone and set up an area where you can work in a standing position (great for people with back pain!).

Take the stairs, not the elevator A 130-pound woman will burn nearly 20 calories each time she goes up and down the stairs. Do it all day watch how quickly those add up!

Dust while you talk on the phone.

Lose the remote. Get up to change the channel! And while you’re up grab some weights for a set of bicep curls or shoulder presses. You can work through a full strength training routine in an hour if you do a set during each commercial.

Park so you have to walk.

Walk and talk! Catch up on phone calls while your take a walk.

Be creative! Instead of thinking of all the ways you don’t have time to exercise, make it a game to see how many ways you can carve out time for little bouts of exercise. Lose your all or nothing mindset and look at exercise as a daily accumulation of activity.

khloe3

Khloe Kardashian Running

Remember, to lose weight you still need to take a look at your diet and try to eliminate excess calories, especially those that come from junk. Your goal isn’t difficult cutting 200-300 calories from your daily diet can be easy if you choose foods that you won’t miss too much. Think about switching from a can a soda every afternoon to unsweetened iced tea or a flavored sparkling water. But remember, don’t cut something that you look forward to everyday (for me cutting cream in my coffee would be a deal breaker), instead look for little changes you can make that won’t make a big difference in the foods your enjoy.

“We’re always playing with our workouts”

Hot on the heels of her steamy spread in Complex magazine, Khloe Kardashian has revealed she’s lost about 35 pounds from hitting the gym. The 31-year-old told Australian radio show “Fitzy & Wippa” on Friday about her weight loss journey. “I’ve lost like, 35 pounds. I don’t really weigh myself … but I know how I want to feel in clothes and it does become addicting once you start losing weight and seeing results. I want to see more,” she said.

khloe4

Khloe Kardashian Resting

Kardashian recently slammed critics who accused her sexy shoot of being digitally altered, posting an un retouched photo alongside the one that appeared in the magazine.

loe Kardashian channeled her inner Beyonce by doing a booty pop on Instagram after her recent 13-pound weight loss. Khloe said Beyonce, who wowed fans with her sexy Met Gala ball gown, is her fitness inspiration.

“I just got my motivation for the year!” Kardashian gushed after seeing Beyonce’s super-fit body in a nude Givenchy dress. Beyonce has maintained her 65-pound post-baby weight loss with a vegan diet, according to her longtime trainer, Marco Borges.

Khloe posted several Instagram photos May 12, where she proudly showed off her tiny waist and toned booty. Kardashian previously revealed on Instagram that her weight loss secrets are a dairy-free diet, waist training and intense workouts with celebrity trainer Gunnar Peterson.

Peterson, who helped Khloe’s sister, Kim Kardashian, lose 56 pounds just six months after childbirth, said Khloe is extremely dedicated to diet and exercise. Peterson said Khloe has never looked better following her recent weight loss.

“Khloe’s a full-on animal in the gym”

“The changes she’s made to her body are incredible. She’s done it the right way. Nothing fast, just hard work. Her body is bangin’ right now.”

Khloe gets laser treatments to zap the cellulite off her butt and thighs, but said the rest of her body is all-natural, not due to plastic surgery. Kardashian feels great after losing 13 pounds recently by following a dairy-free diet and exercising five days a week.

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Filed under: Weight Loss — admin @ 7:36 am

Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life, as well as making sure that she sticks to a very strict diet. Khloe has since gone on to lose around 35lbs.

“Khloe gives as much to the gym as the gym gives to her”

Gunnar Peterson has praised Kardashian for her dedication. Her Beverly Hills-based trainer explains why Khloe’s physical transformation has been so major: “We keep her mind challenged and her body guessing, and the focus is on building strength. She never cancels! Some days it’s more heart-rate intensive, some days it’s more lower-extremities intensive, some days the upper extremities get a little extra love.”

khloe1

Khloe Kardashian in the Gym

He added: “As the changes have come, the diet has tightened up … She’s made better choices when she eats. She’s been more conscious about working on sleep habits. She hydrates better. She keeps getting after it and she keeps getting better. We’re always playing with our workouts. We’re always making it that much more challenging.” And that hard work and intense focus has helped our September cover star score what some might call a post-breakup revenge body.

“Yeah, it’s a revenge body”

Khloe says. But it’s just as much for all my critics who called me ‘the fat one’ for my entire existance.” Her workout consists of a complete routine, two or three times a week, on nonconsecutive days. You can try it yourself! Starting with the first exercise, do the prescribed number of reps, then rest 10 to 30 seconds. Do two to five sets of each move, then continue to the next move and repeat until you’ve done the entire routine.

The biggest obstacle most people face when trying to add exercise into their day is time. Many also (mistakenly) think that the only way to stay fit is to hit the gym or spend at least an hour doing aerobic exercise. While it’s true that you increase your fitness level when you increase the intensity, frequency and duration of your program, it’s possible to gain moderate fitness benefits from making small, consistent changes to your daily life.

khloe3

Khloe Kardashian Running

The latest and probably one of the most common sense ways to get fit and lose excess body fat is by making painless additions of exercise to your day, combined with small diet modifications. For example, current research has shown that by consuming just 100 fewer calories per day, a woman can avoid the 1-2 pound gain most of us take on each year.

If you want to lose weight, you need to increase your daily caloric deduction by 500 calories, but you can do this by cutting 200 calories out of your daily diet and burning 300 calories more through exercise.

Add that up over a week and you’ll have nearly a pound of fat loss with very little pain or diet deprivation.

It’s the little things you do everyday that can make the difference between keeping fit or packing on additional pounds every year. Don’t underestimate the power of tiny changes: consistent, lifestyle changes are always more successful for losing and maintaining weight loss.

Here are a few tips to help you find painless ways to stay fit:

All rise! The average person burns 100 calories per hour while sitting and 140 per hour while standing. Get on your feet two hours a day while you work and you could drop 6 pounds over the course of a year. Stand while you talk on the phone and set up an area where you can work in a standing position (great for people with back pain!).

Take the stairs, not the elevator A 130-pound woman will burn nearly 20 calories each time she goes up and down the stairs. Do it all day watch how quickly those add up!

Dust while you talk on the phone.

Lose the remote. Get up to change the channel! And while you’re up grab some weights for a set of bicep curls or shoulder presses. You can work through a full strength training routine in an hour if you do a set during each commercial.

Park so you have to walk.

Walk and talk! Catch up on phone calls while your take a walk.

Be creative! Instead of thinking of all the ways you don’t have time to exercise, make it a game to see how many ways you can carve out time for little bouts of exercise. Lose your all or nothing mindset and look at exercise as a daily accumulation of activity.

khloe3

Khloe Kardashian Running

Remember, to lose weight you still need to take a look at your diet and try to eliminate excess calories, especially those that come from junk. Your goal isn’t difficult cutting 200-300 calories from your daily diet can be easy if you choose foods that you won’t miss too much. Think about switching from a can a soda every afternoon to unsweetened iced tea or a flavored sparkling water. But remember, don’t cut something that you look forward to everyday (for me cutting cream in my coffee would be a deal breaker), instead look for little changes you can make that won’t make a big difference in the foods your enjoy.

“We’re always playing with our workouts”

Hot on the heels of her steamy spread in Complex magazine, Khloe Kardashian has revealed she’s lost about 35 pounds from hitting the gym. The 31-year-old told Australian radio show “Fitzy & Wippa” on Friday about her weight loss journey. “I’ve lost like, 35 pounds. I don’t really weigh myself … but I know how I want to feel in clothes and it does become addicting once you start losing weight and seeing results. I want to see more,” she said.

khloe4

Khloe Kardashian Resting

Kardashian recently slammed critics who accused her sexy shoot of being digitally altered, posting an un retouched photo alongside the one that appeared in the magazine.

loe Kardashian channeled her inner Beyonce by doing a booty pop on Instagram after her recent 13-pound weight loss. Khloe said Beyonce, who wowed fans with her sexy Met Gala ball gown, is her fitness inspiration.

“I just got my motivation for the year!” Kardashian gushed after seeing Beyonce’s super-fit body in a nude Givenchy dress. Beyonce has maintained her 65-pound post-baby weight loss with a vegan diet, according to her longtime trainer, Marco Borges.

Khloe posted several Instagram photos May 12, where she proudly showed off her tiny waist and toned booty. Kardashian previously revealed on Instagram that her weight loss secrets are a dairy-free diet, waist training and intense workouts with celebrity trainer Gunnar Peterson.

Peterson, who helped Khloe’s sister, Kim Kardashian, lose 56 pounds just six months after childbirth, said Khloe is extremely dedicated to diet and exercise. Peterson said Khloe has never looked better following her recent weight loss.

“Khloe’s a full-on animal in the gym”

“The changes she’s made to her body are incredible. She’s done it the right way. Nothing fast, just hard work. Her body is bangin’ right now.”

Khloe gets laser treatments to zap the cellulite off her butt and thighs, but said the rest of her body is all-natural, not due to plastic surgery. Kardashian feels great after losing 13 pounds recently by following a dairy-free diet and exercising five days a week.

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