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CNET
05-05-2025
- Health
- CNET
You Don't Have to Run to Burn Fat — Just Do This
Losing weight takes time, consistency and a little determination, but cardio isn't the only way to get there. You don't need to spend hours running to see results. Sticking to a balanced diet and adding regular strength training into your routine can make a big difference - and yes, you can lose fat while building muscle at the same time. Strength training boosts your metabolism, helps you burn more calories during workouts and increases muscle mass, which means you're burning fat even after you leave the gym. I spoke with fitness pros to break down how lifting weights supports fat loss and what you can do to make your workouts more effective. Looking for more fitness tips? Check out how many calories you need to burn to lose weight, simple ways to shed body fat at home, and how to achieve that elusive balance of losing weight while gaining lean muscle. Strength training can help you burn more versus strength training There's a constant back-and-forth argument about which is more efficient in reaching your ideal physique: cardio or strength training. According to New York City-based personal trainer Oscar Colon IV, cardio is ideal for burning more calories during a workout session — and it's key to keeping your heart strong — but strength training affects your body differently. "Strength training has a two-pronged effect because you burn calories during the workout and during the recovery and restoration of muscle groups you worked," he says. As a result, you get more results for your effort. It's still a good idea to incorporate both cardio and strength training into a well-balanced fitness plan, so you can reap all the benefits. How much you do of one or the other may also depend on your current goals. If you're training for your first marathon, cardio will be your main focus as you build endurance, whereas strength training will be a priority when you're trying to get stronger or build muscle. Putting on muscle helps you burn calories even at rest. Getty Images How muscles affect your ability to burn fat As mentioned, strength training can help you burn more calories during and after your workout. This is thanks to the lean muscle you gain as a result of strength training. If your goal is to lose weight, having more lean muscle can help the process. This also means that the more lean muscle you have, the higher your resting metabolic rate will be. Your resting metabolic rate, or RMR, refers to the total number of calories your body burns when it's at rest. Biologically speaking, resting metabolism aids your organ functions, neurological functions, breathing and blood circulation. Rachel MacPherson, an American Council of Exercise-certified personal trainer, performance specialist and Garage Gym Reviews expert, explains that muscle is metabolically active, meaning it burns calories even at rest, and although the effect is small, it's significant and does add up over time. "This also helps to counteract the decline of metabolism and muscle mass as you age, which can contribute to middle-age weight gain," she says. Strength training also has fat-burning benefits when you're fresh off a workout. "Excess post-exercise oxygen consumption is the process of your body regulating itself back to homeostasis after a strenuous workout," Colon explains. In other words, you're still burning calories as you recover, since your body stays warm for a while as it cools down. Studies have shown that beginners tend to put on muscle faster than those experienced with strength training. Getty Images How long it takes to put on muscle Now that you know that lean muscle is the key component in fat burning, you're probably wondering how long it takes to build muscle. This will vary from person to person, since genetics, hormones, gender, diet and other factors play a role in how much muscle you put on and how quickly. "If you consistently train three to four times a week for 30 minutes each session, you should realistically start to see results in three to four weeks," Colon says. MacPherson says you can put on muscle mass each week, and doing a 12- to 16-week hypertrophy training program is ideal for seeing a significant amount of muscle gain. "You can expect upwards of five to 10 pounds of muscle gain during this time," she explains, adding, "As you become more advanced you will need to work harder for less gain, but you will still see results." That's another interesting aspect of strength training: If you're a beginner, you tend to have an advantage over someone more experienced when building muscle. This is what some people refer to as "newbie gains," which refers to your body's muscle-building response to lifting weights since it's not used to this kind of stimulus. Research has shown that untrained individuals (those with minimal to no strength training experience) can put on muscle faster than someone who's already experienced with strength training. Generally speaking, men and women also have different results when building muscle mass. "Men can build muscle mass much easier and faster than women due to testosterone, while women can still build substantial amounts of muscle, but will never look as large or full as men unless they use anabolic steroids," says MacPherson. "It's vital that women lift enough volume and weight while also eating enough to support muscle gain." This means letting go of the old-school mentality of dieting and shrinking yourself, otherwise it'll inhibit your ability to build muscle. Besides a well-regimented workout plan, a diet that supports muscle-building is key too. MacPherson says, "In order to build muscle, you need to eat in a calorie surplus with plenty of protein." She explains that eating in a surplus will lead you to gain some body fat, which is normal and necessary to gain muscle. "You can lose it afterward and it will be easier since your body has become better at burning calories due to increased muscle mass," she adds. Strength training has excellent health benefits. Getty Images Other benefits to lifting weights Besides helping you metabolize and get stronger, strength training has other benefits. Colon says it's also important for bone development and density. "Weight-bearing exercises put temporary stress on your bones, sending a message to bone-building cells to take action and rebuild bones stronger," he says. Another benefit tied to strength training is reducing your risk of injury by improving the strength, range of motion and mobility of your muscles, ligaments and tendons. "This can reinforce strength around major joints like your knees, hips, and ankles to provide additional protection against injury," Colon says. Another plus is for your heart, since strength training is shown to help decrease blood pressure. You can also reduce the chances of type 2 diabetes, improve blood circulation and lower LDL (bad) cholesterol. Exercise has been shown to even have a positive effect on your mental health, and resistance training has been found to ease anxiety as well. Bottom line It's helpful to know the unique effects strength training has on your body as you establish a consistent exercise routine. Not only will you naturally burn more fat by having more muscle, but you'll maintain strength as you age and improve other functions of your life as well. If you don't have access to a gym, you can start your exercise regimen at home and still get the same results, as long as you have the proper equipment. Even if your goal isn't weight loss or body recomposition, strength training provides many benefits that make it worth adding to your lifestyle, and it'll only improve your well-being in the long run.
Yahoo
28-02-2025
- Health
- Yahoo
7 best magnesium supplements for 2025, tested and reviewed by a dietitian
Half of Americans don't get enough magnesium despite the mineral being found in a wide variety of foods. Finding the best magnesium supplement can help bridge that gap, supporting everything from sleep to muscle function. "Magnesium is responsible for over 300 enzymatic reactions in the body," says Trista Best, MPH, RDN, LD of the Candida Diet. "It is essential for muscle, nerve and heart function, as well as energy production. Magnesium deficiencies can lead to serious health and quality of life issues, including anxiety, poor sleep, muscle spasms, poor bone health and migraines, to name just a few," she explains. Fortunately, supplementing with magnesium can help counteract these deficiencies. According to Dr. Raj Dasgupta, chief medical advisor for Garage Gym Reviews, the best magnesium supplements "can help with stress reduction, better sleep and even digestive health. Plus, they're an easy way to ensure you meet your daily needs if your diet falls short." The tricky part is deciphering which product to choose. Several forms of magnesium are available, each varying in composition and effects on health. For example, magnesium glycinate is often used to help manage stress, whereas magnesium oxide is better suited for people with heartburn or indigestion. To determine the best magnesium supplements for a variety of needs, I first consulted a registered dietitian and a medical doctor to gather their input on what to look for in high-quality options. Then, as a registered dietitian myself, I used my education and years of clinical experience to research more than 20 magnesium supplements to better understand their types and benefits. I narrowed these down to 11 top-rated products and worked with a panel of testers to do hands-on reviews. Whether you're looking to prevent migraines or simply boost your magnesium intake, our expert- and tester-approved picks have you covered. A note on supplements The products included on this list are dietary supplements. Such supplements are regulated far less stringently by the FDA than medications, with little evaluation of safety or effectiveness before they go to market. Supplements may also interact with other medications and aren't appropriate for all populations or health conditions. While our health writers personally select and test products that are evidence-based, it's important to talk to your health care provider before adding a dietary supplement to your routine. Magnesium comes in various forms, each offering unique benefits and drawbacks. Choosing the right one depends on your health goals and absorption rate. Here's a quick rundown of five of the most common types of magnesium you'll find in supplements: Magnesium glycinate: This form of magnesium combines magnesium and the amino acid glycine. It is easily absorbed and associated with fewer GI side effects than other types. While more research is needed, magnesium glycinate is thought to have calming properties and may help manage stress, anxiety, depression and insomnia. Magnesium citrate: This highly absorbable form of magnesium comprises magnesium bound to citric acid, a natural compound found in citrus fruits. This combination enhances solubility and bioavailability, making it one of the most common forms of magnesium supplement used for deficiencies. It also has a mild laxative effect, which makes it an option for relieving occasional constipation. At higher doses, it is often used as a short-term treatment for acute constipation, such as before medical procedures like colonoscopies. Magnesium oxide: A salt of magnesium that combines magnesium and oxygen, typically found in powder form. It may help reduce heartburn, stomach upset and chronic constipation. However, because it's less readily absorbed, it isn't the best option for increasing blood magnesium levels. Magnesium L-threonate: An absorbable form of magnesium created by combining magnesium with threonic acid, a compound derived from vitamin C. While research is ongoing, this form is believed to be especially beneficial for brain health. Studies suggest it may play a role in supporting cognitive function, improving memory and potentially aiding in the treatment of depression and age-related cognitive decline. Magnesium malate: A combination of magnesium and malic acid naturally found in fruits. Because it's readily absorbed and less likely to cause diarrhea, it's sometimes recommended instead of magnesium citrate to treat magnesium deficiencies. With so many magnesium supplements on the market, choosing the right one for your specific health goals can be difficult. Here's what to keep in mind to select the best magnesium supplements for you: Type of magnesium: Different forms of magnesium serve different purposes. Magnesium glycinate is often used for sleep and anxiety, while magnesium oxide is more effective for relieving constipation. Choosing the right type depends on your specific health needs. Form: Magnesium supplements are available in capsule, liquid, powder and gummy form. While liquid supplements generally absorb faster, choose a form you feel comfortable taking regularly. Bioavailability and absorption rate: Some types of magnesium are more readily absorbed than others. If you have a confirmed magnesium deficiency, select a form that's easier for your body to absorb, like magnesium glycinate. Dosage per serving: The ideal amount of magnesium per serving depends on the type of magnesium, the intended benefit and how much magnesium you're already getting in your diet. A doctor or registered dietitian can help identify the correct dose for you. Additional ingredients and fillers: Whenever possible, choose a supplement with minimal additives, such as artificial colors or fillers. Some products also include extra nutrients, which may be beneficial depending on your diet, but if you're already getting these from other supplements, they may not be necessary. Third-party testing: It's essential to select supplements tested for purity and potency, ideally by a third-party organization such as NSF, UL Solutions or US Pharmacopeia (USP). Potential side effects: Certain forms of magnesium are more likely to cause side effects than others. Magnesium oxide, for example, is known to cause diarrhea, whereas magnesium glycinate is generally well-tolerated. Research each form of magnesium to understand its potential side effects. Value: Good-quality magnesium supplements are available at virtually every price point. Because some products require taking multiple pills or gummies daily, comparing the price per serving is important when deciding which product is best for your budget. As a registered dietitian with nearly a decade of experience, I've closely followed the latest in dietary supplements to ensure the most up-to-date recommendations. To provide a well-rounded perspective, I consulted a fellow registered dietitian and a board-certified physician for their insights on magnesium supplements and the various available forms. Our team reviewed over 20 products from over 15 brands, narrowing it down to 11 magnesium supplements for hands-on testing. With the help of family and friends, each product was tested for at least one week and evaluated based on ease of use, taste, cost, effectiveness and overall user experience. MegaFood Magnesium 300 mg Capsules: These vegetarian-friendly capsules contain three easily absorbed forms of magnesium: citrate, malate and glycinate. While we liked that the supplement is designed to be gentle on the stomach and can be taken at any time of day, the capsule's large size and rough texture made it harder to swallow. Trace Minerals Mega-Mag Liquid Magnesium Chloride: This liquid option is hard to beat. It's formulated for optimal absorption and third-party tested to ensure purity and potency. The tricky part is the recommended dose of 20 drops per day. While you can spread the dose throughout the day, we struggled to remember to do so. Trace Minerals No Muscle Cramps: This liquid supplement contains a unique blend of magnesium and electrolytes to keep muscle cramps at bay. While it has hundreds of rave reviews online, our tester found it hard to get past the oily texture when mixed with water. Nature Made Magnesium Glycinate: Easily available in stores and online, this option is formulated to be readily absorbed and gentle on the stomach. The biggest downside is the recommended dose of three relatively large capsules daily. Plus, unlike many Nature Made supplements, this one isn't third-party certified. Magnesium supplements are a convenient way to ensure you get enough of this essential mineral in your diet. Depending on the form you take, magnesium supplements can also help prevent migraines, ease constipation, improve sleep and lower stress and anxiety levels. According to Dasgupta, "Magnesium glycinate and magnesium L-threonate are among the most bioavailable forms, meaning your body can absorb and use them efficiently." Magnesium citrate is also easily absorbed, though it "has a laxative effect that some may want to avoid," adds Best. The ideal magnesium dosage from supplements depends on your dietary intake and whether you have a confirmed deficiency. The recommended daily intake for adults is 350 mg for women and 420 mg for men, though this can vary based on age, health status and individual needs. "Yes, magnesium can help with sleep because it supports muscle relaxation, calms the nervous system and might lower cortisol levels. It also plays a role in melatonin production, which can help regulate your circadian rhythm. However, its impact isn't guaranteed, so it's best to manage expectations," explains Dasgupta. "Taking too much magnesium can cause diarrhea, nausea or stomach cramps. It can also interact with certain medications, so talk to your doctor first," notes Dasgupta. Trista Best, MPH, RDN, LD, registered dietitian at the Candida Diet Dr. Raj Dasgupta, chief medical advisor for Garage Gym Reviews Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
Buzz Feed
09-02-2025
- Health
- Buzz Feed
If You're Thinking Of Just Eating Around The Mold On Your Bread, We Have Some Bad News For You
It's lunchtime, your stomach is growling and you've decided to make a sandwich. But as soon as you head to the pantry and open the bread bag, you see it: a whitish, greenish spot. Ugh — it's mold. Some slices look OK, though, with smaller or no moldy bits. Are those safe to eat? Maybe they haven't been touched by the mold yet, you think. The idea of eating them is gross, but if you are super hungry or haven't been to the grocery store lately, you may be low on other options. Plus, with the expectation that food costs will rise under President Donald Trump 's administration and the desire to reduce food waste, who wants to toss a whole loaf? Some might wonder if certain slices are still fine to eat, or at least won't cause major stomach problems. Let's see what food experts say. What To Do If You See Mold On Just 1 Slice Of Bread Unfortunately, mold on one slice is essentially mold on every slice (which is also the case for produce, by the way). It doesn't matter if one piece looks fine or isn't touching the moldy area — it's all dangerous to eat. 'No matter how little the mold spot is on the bread, or how many slices are left of the loaf, it is not safe to eat moldy bread nor just cut around it and eat the rest, because the root of the mold already has deeply penetrated into it,' said Shelley Balls, a registered dietitian nutritionist with ServSafe manager certification on food safety. And just because you might not see mold doesn't mean it's not there. 'You may only see visible mold growing on the surface, like leaves on a tree or the petals of a flower,' explained Leanne Blommaert, the manager of food research and development at NSF, a public health organization. 'But there is an entire network of roots called mycelia that can spread into and across all surfaces of bread.' Besides being gross, this can make you feel sick. The Dangers Of Eating Mold If you're a fan of blue cheese, you may think it's perfectly fine to eat some mold. You've done it before and been OK, right? That's understandable and, in some cases, true. Mold isn't always bad — but it can be. 'Eating moldy bread can upset your digestive system or cause allergic reactions, depending on the type of mold,' said Chris Mohr, a fitness and nutrition adviser at the website Garage Gym Reviews. Dr. Kelly Krisna Johnson-Arbor, a medical toxicologist with the MedStar Health hospital system, explained how this can happen. 'Some types of mold that are found in spoiled bread, including Aspergillus and Penicillium, are also associated with allergies that can occur immediately or hours after people come into contact with them,' she said. She added that gastrointestinal symptoms — like abdominal pain and diarrhea — may come from mycotoxins, which are secondary compounds from mold. They can change normal intestinal functions, with unpleasant results. Those aren't the only issues you may face, unfortunately. Even breathing in mold can cause health problems, according to Balls. People with asthma are especially at risk, Johnson-Arbor added, as the allergens can trigger breathing difficulties. Johnson-Arbor recommended playing it safe. 'Since some types of mold can cause unwanted health problems, and since it's impossible for most people to tell whether a specific mold is harmful or not based on its appearance on food, it's best to avoid consuming most moldy foods,' she said. If you want a cheat sheet on when mold may be safe to eat (or eat around), check out this webpage from the U.S. Department of Agriculture. Even when bread slices sit together, some can mold faster than others. How? Balls said slices that mold faster may have more moisture or be warmer. She gave the example of a bread loaf with one side closer to a toaster, thus making it warmer and more likely to grow mold first. Touching bread — with your hands or utensils — can cause mold spores to grow, too, Blommaert added. And that mold can spread. Plus, mold can be airborne. Mohr said that slices near the seam of a bread bag, or near the end of a loaf, may mold faster. That's because they're closer to the air and moisture in your kitchen. Even if you don't leave the bag open, it's exposed to more air when you open it. To some degree, mold growth is unavoidable with certain foods. However, there's a way to slow its progress. 'You can safely store your bread in the fridge to extend its shelf life without any dangerous health risks,' Balls said. The bread may become harder, she noted, but it's safe to eat. Whether this is the best option depends a little on the type of bread, however. Balls said to store crusty types of bread at room temperature only, but commercially made bread will have no or minimal problems with texture or flavor after sitting in the fridge. Just place it in an airtight container to prevent it from drying out. Putting bread in the freezer can also keep it from drying out, and it could still taste about the same as when you first bought or baked it. If you have more than you can eat in a few days, your slices may best reside there. Additionally, Blommaert suggested checking the expiration date of your bread and not consuming it past then. According to the USDA, commercially baked breads can be stored at room temperature for two to four days, refrigerated for seven to 14 days, or frozen for three months.
