Latest news with #LindseyBomgren
The Sun
3 days ago
- Health
- The Sun
I shed 6st WITHOUT Mounjaro in my 40s & had no loose skin – my favourite weight loss hack is free & anyone can do it
A WOMAN has revealed how she lost weight with no loose skin without using fat jabs. Claire Spencer, 44, managed to shift 6 stone the old-fashioned way, through plenty of hard work and watching her diet. 3 But now, Claire has taken to social media to share the top exercise she swears by to shift weight fast, and you won't have to sign up for the gym. In the clip, Claire was seen out in the countryside with her blonde hair pulled up to a ponytail as she revealed her favourite workout. She said: It's not all pumping iron, doing lunges, squats for England, crunches. "Do you know what is really simple, really effective and free? Walking. "I've been on two walks today, and walking is just amazing because it just connects you with the outside world, gets fresh air in your lungs, it's amazing for cardiovascular health, it's great for your heart, it's amazing for your lungs, it's amazing for your mental health as well." Not only can it make you feel better from within, Claire said a brisk walk can help you burn calories too. Claire isn't the only person who swears by walking for weight loss and a new workout trend has gone viral on social media. The 6-6-6 walking challenge has taken the internet by storm to encourage people to stay active. It's unclear who started the trend on TikTok, but the 6-6-6 walking challenge involves walking for 60 minutes a day, either at 6am or 6pm, starting with a six-minute warm-up and ending with six-minute cool-down. According to Lindsey Bomgren, CPT, founder of Nourish, Move, Love: "Walking after eating a meal helps regulate blood sugar, aids in digestion, and supports long-term heart health." I'm a 'former fatty' who lost 12 stone WITHOUT jabs - being slim means I don't have to eat in the car to avoid judgement "The challenge is meant to encourage habit formation and having a specific time of day (ie, 6am or 6pm) that signals it's time for movement," Bomgren told Women's Health. "But ultimately, I don't think the time of day you work out matters – it's just about consistently showing up." She also recommended using speed intervals and incline walking (going up hills) to prevent plateaus in your workout and help you lose more weight. Claire proves that the easy exercise works and the clip went viral on her TikTok account @ clairespencer001 and many agreed that walking was the best way to lose weight. One person wrote: "It is great - I've been walking 10k steps a day for a few weeks and feel great for it." Another commented: "I did too!! 6.5stone gone only from walking, built up to doing two hour walks and the calorie burn was far more than gym classes I was going to." "I used to go gym twice a day!!! Then started walking and lost more fat and weight than the gym," penned a third. The 5 best exercises to lose weight By Lucy Gornall, personal trainer and health journalist EXERCISE can be intimidating and hard to devote yourself to. So how do you find the right workout for you? As a PT and fitness journalist, I've tried everything. I've taken part in endless fitness competitions, marathons and I maintain a regime of runs, strength training and Pilates. Fitness is so entrenched in my life, I stick to it even at Christmas! The key is finding an activity you love that can become a habit. My top five forms of exercise, especially if you're trying to lose weight, are: Walking Running Pilates High-intensity interval training (HIIT) Strength training Meanwhile a fourth said: "Walking is underestimated. I love walking." "It's an 80/20 balance that's all. Sounds simple but it's not. It's the mental shift that's needed,' claimed a fifth
Economic Times
5 days ago
- Health
- Economic Times
What is the viral 6-6-6 walking challenge, and what is this weight-loss trend really doing to you?
iStock A new fitness trend called the 6-6-6 walking challenge involves walking for 60 minutes daily with warm-up and cool-down. Experts say it is easy to remember and accessible to all fitness levels. Studies show walking improves health and reduces mortality risk. It may aid weight loss when combined with diet. (Image: iStock) If you've been anywhere near TikTok or Instagram lately, chances are you've come across a curious fitness routine dubbed the '6-6-6 walking challenge.' No, it's not what it sounds like—it's not satanic, and it's not a gym cult either. In fact, this viral challenge is surprisingly wholesome, aiming to improve physical and mental health by encouraging a structured walking habit. But does it live up to the hype? According to a report in Women's Health, the 6-6-6 challenge involves walking for 60 minutes a day at either 6 a.m. or 6 p.m., beginning with a six-minute warm-up and ending with a six-minute cool-down. It's the latest in a long line of numerical fitness trends—think 12-3-30 or 3-2-8—that simplify workouts into digestible routines. Part of the appeal lies in the ease of remembering the format. Lindsey Bomgren, CPT and founder of Nourish Move Love, told Women's Health that people naturally gravitate toward number-based challenges because they remove guesswork and offer a clear, repeatable formula. 'It's accessible to all fitness levels while still offering tangible health benefits,' she noted. Plus, the challenge encourages consistency—often the missing ingredient in long-term fitness success. While it may seem too simple to be effective, walking has long been backed by research as a powerful tool for overall health. A 2021 JAMA Network Open study found that adults who took at least 7,000 steps a day had up to a 70% lower risk of mortality than those who didn't. Since the 6-6-6 method encourages about an hour of walking (roughly 6,000 to 7,000 steps), it could have meaningful health implications if sustained. As for the specific timing—6 a.m. or 6 p.m.—Bomgren points out it's more about habit-building than magic hours. However, walking post-meal has been shown to regulate blood sugar, aid digestion, and boost heart health. If weight loss is your goal, this trend could help, but it's not a silver bullet. Janet Hamilton, CSCS and owner of Running Strong, notes that while any additional movement can aid in weight loss, it must be paired with dietary adjustments to create a calorie deficit. 'You might see your weight drop gradually over time, but it's not just about the steps,' she says. A 2023 Obesity study even observed that people who worked out early in the day had lower BMIs and smaller waistlines—though it stopped short of proving direct causation. View this post on Instagram A post shared by The Everygirl® (@theeverygirl) Beyond shedding pounds, walking strengthens bones, supports cardiovascular health, and enhances mental well-being. A PLOS One study from 2022 linked brisk walking to improved bone density, while a JAMA study tied higher step counts to reduced mortality. The mental health benefits are equally compelling. A 2024 review in JAMA Network Open found that walking reduced symptoms of depression, and a 2022 analysis in Applied Psychology revealed walking in nature significantly eased anxiety. Though six-minute warm-ups and cool-downs may seem arbitrary, they're right in line with recommendations from the American Heart Association. They help prepare your body for exertion and ease it back into rest, reducing injury risk and aiding recovery. In a sea of fleeting fitness trends, the 6-6-6 walking challenge may actually have staying power. It isn't a magic bullet, but it might be the nudge you need to get moving. Whether you're chasing a healthier heart, a trimmer waistline, or simply a bit of mental clarity—walking just might walk you there.
Yahoo
6 days ago
- Health
- Yahoo
The 6-6-6 Walking TikTok Trend May Help With Weight Loss—But Only If You Do It This Way
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." There's no shortage of TikTok fitness challenges involving numbers that people have been loving lately—the 3-2-1 method, the 12-3-30 workout, the 25-7-2 Stairmaster workout—you get the idea. The latest one encourages you to schedule your hot girl walk at a specific time of the day, for a specific duration, mainly in the name of weight loss. Introducing: the 6-6-6 walking challenge. While it's unclear who exactly started the trend on TikTok, the 6-6-6 walking challenge involves walking for 60 minutes a day, either at 6 a.m. or 6 p.m., starting with a six-minute warm-up and ending with six-minute cool-down. While it's mainly promoted for its weight loss perks, it can also improve bone, heart, and brain health, according to trainers. Meet the experts: Lindsey Bomgren, CPT, is the founder of Nourish, Move, Love. Janet Hamilton, CSCS, is the owner of Running Strong. There's a few reasons why this challenge has gained traction: 'People really like and gravitate toward these 'number-specific' challenges, like the 3-2-8 pilates challenge,' says Lindsey Bomgren, CPT, founder of Nourish, Move, Love. 'It takes the guesswork out and provides a really clear, easy-to-follow framework.' Plus, lower-intensity workouts are becoming popular because they're accessible for all fitness levels, while still helping you reap the above benefits. But is the 6-6-6 walking challenge actually worth a try? Ahead, find out how the trend works, and the potential benefits, according to trainers. The 6-6-6 Walking Trend, Broken Down When you look at the specifics of the trend—a six-minute warm-up followed by 60 minutes of walking at 6 a.m. or 6 p.m. followed by a six-minute cool-down—you might wonder about the significance of these numbers. Can I walk at any time of day? Why am I walking for an hour? Will a shorter warm-up and cool-down suffice if I have limited time? These are all valid questions—but as it turns out, there may be some science behind these numbers. Try our exclusive 4-week walking plan Duration A person of average cardiovascular fitness walking at three to 3.5 miles per hour would typically get 6,000 to 7,000 steps (or cover 2.5 or three miles), steps in about an hour, Bomgren says. A 2021 study in JAMA Network Open looked at 2,110 adults ages 38 to 50 and monitored their steps using fitness trackers over 10 years. Those who took at least 7,000 steps each day had a 50 to 70 percent lower risk of mortality than those who took less than 7,000 steps. So, if you can take 6,000 to 7,00 steps in an hour, '60 minutes is significant enough to have a real impact on daily health if this becomes a realistic habit,' she adds. Timing And the timing might be effective for those who eat breakfast or dinner before 6 a.m. or 6 p.m., respectively, Bomgren adds. 'Walking after eating a meal helps regulate blood sugar, aids in digestion, and supports long-term heart health,' she says. But don't fret if you can't eat or exercise specifically at these times. 'The challenge is meant to encourage habit formation and having a specific time of day (i.e. 6 a.m. or 6 p.m.) that signals it's time for movement,' Bomgren says. 'But ultimately, I don't think the time of day you work out matters—it's just about consistently showing up.' The Workout While the challenge doesn't specify exactly how to walk—like whether you need to walk at a certain speed, play with intervals, or approach inclines or hills—you certainly can add those variables into your workout to make it more interesting. 'If you can increase speed, even for an interval, or incline, like walking up and down hills, it's a great way to avoid plateaus and continue to challenge your body in new ways,' says Bomgren. Making your walks more intense will also help you burn more calories and may help you lose weight, says Janet Hamilton, CSCS, the owner of Running Strong. Pro tip: Just make sure this workout feels doable for you so you don't get any overuse injuries, says Hamilton. For instance, if you think you'd struggle to maintain a brisk walking pace or aren't used to walking up hills, build slowly toward these goals to avoid discomfort or injury. 'Walking at the same pace on a flat road is great for beginners or anyone with underlying injuries,' Bomgren adds. The Warm-Up And Cool-Down When it comes to a six-minute warm-up and cool-down, both Bomgren and Hamilton speculate this amount of time simply reinforces consistency and habit formation. However, warm-ups and cool-downs are vital and should always be included in workouts, says Hamilton. Warm-up exercises help you ease into your workouts, raising the temperature of your muscles so they can be at their most flexible and efficient, per the American Heart Association (AHA). Cool-down exercises are essential for helping your heart rate and body temperature return to their normal states, according to the AHA. The AHA suggests warming up and cooling down for five to 10 minutes, so six minutes is right in line with those recommendations, which Hamilton supports as well. So, if you plan on walking about four miles per hour for 60 minutes, you might start your warm-up at a rate of perceived exertion (RPE), or how much effort you're putting into a workout, of 3 (out of 10), gradually increasing to a 5, Bomgren says. Then, for the cool-down, you can simply slow your pace back to an RPE of 2 to 3 so your heart rate gradually decreases, she says. Potential Benefits Of The 6-6-6 Walking Trend 1. It may help you lose weight. Doing the 6-6-6 walking challenge can potentially contribute to weight loss because adding any physical activity to your day will help you burn more calories. But to lose weight, you generally need to be in a calorie deficit, or burn more calories than you take in. So, if you add this workout to your routine and make changes in the kitchen, you're more likely to see results. 'You might start to see your body weight reduce gradually over time,' says Hamilton. However, there are a lot of elements that go into successful weight management, like activity level, diet, age, sex, and genetics, says Hamilton. Plus, the research is inconclusive about whether 6 a.m. and 6 p.m. are the best times to work out for weight loss. A 2023 study in Obesity analyzed the self-reported workout patterns of more than 5,000 people over three years. Those who regularly exercised at a moderate-to-vigorous intensity between 7 a.m. and 9 a.m. had lower BMIs and smaller waist circumferences than those who regularly exercised in the afternoons or evenings. (Moderate-intensity exercise means you can talk during your walk, but can't belt out your favorite Olivia Rodrigo tune, while vigorous-intensity exercise means your walking pace is so quick that you can't get more than a few words out without stopping to take a breath, per the Centers for Disease Control and Prevention.) However, this study was observational, which means it's showing correlation—not causation. In other words, it found a connection between walking at these times and having a lower BMI and smaller waist. But this doesn't mean that just because you walk between 7 a.m. and 9 a.m. that you're guaranteed to have these results. 2. It can strengthen bones. Walking increases bone density, which is a measure of the calcium and other minerals in your bones, and it's an indicator of their strength and overall health, per the National Library of Medicine (NLM). As you age, it's common to lose bone mass, per the NLM, which may put you at risk for conditions like osteoporosis and bone fractures. However, walking is a weight-bearing exercise, which means it puts stress on your bones and strengthens them, according to Harvard Health Publishing. Research backs this up: A 2022 study in PLOS One looked at the effects of brisk walking (at three miles per hour for 20 minutes per mile) on the bone mineral density of just over 200 healthy premenopausal women over two years. Those who walked briskly for 30 minutes each day at least three times a week significantly improved their bone density. 3. It might boost heart health. Because walking is a form of aerobic exercise, doing the 6-6-6 walking challenge can 'improve circulation, strengthen your heart, and lower blood pressure,' Bomgren says. Getting your daily steps in can also reduce your risk of early death from heart disease. A 2020 study in JAMA looked at the effects of walking and mortality in adults ages 40 and above over 10 years. It found that a greater number of steps—around 8,000—was associated with lower mortality. Additionally, a 2023 study in the Journal of Cardiovascular Development and Disease found that 21 sedentary older adults with hypertension lowered their blood pressure by walking 3,000 steps per day five days a week for 20 weeks. 4. It may improve insulin resistance. Insulin resistance is a condition where your body doesn't respond properly to insulin, a hormone that helps regulate blood sugar, according to the National Institutes of Health (NIH). Insulin resistance can lead to too much sugar in your blood, which can cause type 2 6 $140.00 at HokaClifton 10 $155.00 at Foam X 1080v14 $164.99 at 41 $145.00 at However, physical activity, like walking, helps your body become more responsive to insulin, meaning it can absorb blood sugar and use it for energy versus letting it accumulate. A 2024 meta-analysis in the British Journal of Sports Medicine analyzed multiple studies about walking speed and the risk of type 2 diabetes. It found that walking faster than four miles per hour can reduce your risk of type 2 diabetes by almost 40 percent over an average follow-up period of three to 11.1 years. 5. It can enhance brain function and mental health. A small 2022 study in the Journal of Personalized Medicine looked at a group of healthy young adults ages 20 to 25 and how exercise intensity affected blood flow to the brain. It found that low to moderate intensity walking, determined by cardiac force meters, improved blood flow to the brain, which can improve cognitive function. Not to mention, this activity betters your mental health, too. A 2024 review in JAMA Network Open of studies on depression and walking found that taking 5,000 steps or more each day was associated with fewer depressive symptoms. And a 2022 review in Applied Psychology: Health and Well-Being of literature on physical activity in natural versus urban environments found that walking in nature significantly reduced anxiety and depression compared to urban settings. Plus, walking in natural settings increased feelings of calmness and tranquility. Whether you're trying the 6-6-6 challenge or not, you can still reap the benefits of walking by doing it at any time of day for any duration—and if you are trying the challenge, don't beat yourself up if there are days you can't stick to these exact numbers. 'Life and training have to co-exist,' Hamilton says. 'Put the walk in where it works for you. If you make it work with your schedule, you're much more likely to continue the habit long-term and reap the rewards of your time invested.' You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Time of India
6 days ago
- Health
- Time of India
What is the viral 6-6-6 walking challenge, and what is this weight-loss trend really doing to you?
Why the Hype? The Psychology of Simplicity Walking the Talk: What Science Says Weight Loss and Beyond A Holistic Wellness Boost If you've been anywhere near TikTok or Instagram lately, chances are you've come across a curious fitness routine dubbed the '6-6-6 walking challenge.' No, it's not what it sounds like—it's not satanic, and it's not a gym cult either. In fact, this viral challenge is surprisingly wholesome, aiming to improve physical and mental health by encouraging a structured walking habit. But does it live up to the hype?According to a report in Women's Health, the 6-6-6 challenge involves walking for 60 minutes a day at either 6 a.m. or 6 p.m., beginning with a six-minute warm-up and ending with a six-minute cool-down. It's the latest in a long line of numerical fitness trends—think 12-3-30 or 3-2-8—that simplify workouts into digestible of the appeal lies in the ease of remembering the format. Lindsey Bomgren, CPT and founder of Nourish Move Love, told Women's Health that people naturally gravitate toward number-based challenges because they remove guesswork and offer a clear, repeatable formula. 'It's accessible to all fitness levels while still offering tangible health benefits,' she the challenge encourages consistency—often the missing ingredient in long-term fitness it may seem too simple to be effective, walking has long been backed by research as a powerful tool for overall health. A 2021 JAMA Network Open study found that adults who took at least 7,000 steps a day had up to a 70% lower risk of mortality than those who didn't. Since the 6-6-6 method encourages about an hour of walking (roughly 6,000 to 7,000 steps), it could have meaningful health implications if for the specific timing—6 a.m. or 6 p.m.—Bomgren points out it's more about habit-building than magic hours. However, walking post-meal has been shown to regulate blood sugar, aid digestion, and boost heart weight loss is your goal, this trend could help, but it's not a silver bullet. Janet Hamilton, CSCS and owner of Running Strong , notes that while any additional movement can aid in weight loss, it must be paired with dietary adjustments to create a calorie deficit. 'You might see your weight drop gradually over time, but it's not just about the steps,' she says.A 2023 Obesity study even observed that people who worked out early in the day had lower BMIs and smaller waistlines—though it stopped short of proving direct shedding pounds, walking strengthens bones, supports cardiovascular health, and enhances mental well-being. A PLOS One study from 2022 linked brisk walking to improved bone density, while a JAMA study tied higher step counts to reduced mental health benefits are equally compelling. A 2024 review in JAMA Network Open found that walking reduced symptoms of depression, and a 2022 analysis in Applied Psychology revealed walking in nature significantly eased six-minute warm-ups and cool-downs may seem arbitrary, they're right in line with recommendations from the American Heart Association. They help prepare your body for exertion and ease it back into rest, reducing injury risk and aiding a sea of fleeting fitness trends, the 6-6-6 walking challenge may actually have staying power. It isn't a magic bullet, but it might be the nudge you need to get moving. Whether you're chasing a healthier heart, a trimmer waistline, or simply a bit of mental clarity—walking just might walk you there.
Tom's Guide
20-05-2025
- Health
- Tom's Guide
I'm a marathoner trying to do more strength training and this 35-minute dumbbell workout is my new go-to session
After many years of running without doing proper strength training I finally got myself in gear this year and managed to do it more consistently — something I'm sure has helped me run my two fastest marathons ever this spring. I used micro workouts to help me do more regular strength work at first, and have also done this dumbbell workout for runners many times, but I also keep an eye out on YouTube for longer strength sessions that I can add to my routine. That's how I clocked this 35-minute strength workout for runners from fitness trainer Lindsey Bomgren, founder of Nourish Move Love, which I immediately gave a try. It contains all the key elements I look for in a runner's workout, with focus on the legs, glutes and core, and all you need to do it is a set of dumbbells. I used 27.5-pound weights but if you have a set of the best adjustable dumbbells at home they would be ideal as you could change the weight to suit each move. It's also not just a workout that runners will benefit from. If you do any sport that involves running, it's worth doing, and if you just want an effective legs and core session to add to your routine then give it a go. The workout video also contains a short warm up and some cool down stretches, and it's well worth doing those sections as well — you'll still be done in under 35 minutes. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. During the main section of the workout itself you do two rounds of nine strength exercises, which focus on the legs and glutes. In these rounds you work for 40 seconds and rest for 20 seconds, and each round focuses on one half of the body. So you do all the moves on your right side in the first round and then left side in the second. After the two rounds are done you finish with a quick core burner, where you do each move for 40 seconds and rest for just 10 seconds before moving on. Throughout the workout, another trainer, Rachel, demonstrates easier variations of the moves, so you can do those or switch to them halfway through a set if needed. I gave the workout a go and it impressed me as a session that covers all the bases runners need to look at in their strength work. Here are my main takeaways. Before the workout proper even started I was already pleased I'd found the video, because the short warm-up you do to prepare for the dumbbell exercises is a great option for runs as well. It wakes up all the key muscles in your legs, hips and glutes you'll be using on the run with a series of dynamic stretches and movements like high knees that also slowly ramp up your heart rate so you're ready to go at the end of it. When running you put a lot of force through one leg at a time, so the focus on single-sided moves during the workout is a great way to train for the sport. You do a full round focusing on each side of the body through moves like single-leg deadlifts and glute bridges with one leg raised, along with the odd bilateral move like front squats. This not only ensures each side gets stronger for running, it also highlights any strength imbalances in your body and helps you to address them. One extra benefit of the work you do on one leg is that there are many moves that challenge your balance, which trains the deep stabilizing muscles in your body. This stability is highly beneficial to runners, especially deep in long races where you're trying not to let your shoulders and hips drop as you get tired and your form begins to suffer. I finished the strength portion of the workout after around 25 minutes and doing that alone would be a great workout for runners if you don't have time to also do the core-focused finisher. The nine moves you do are not only great for working the entire lower body, but you also train your chest and back, as well as strengthening the core. A quick admin note; the only timer on screen counts down the entire workout, so you're someone who likes to know exactly how much time you have left in each set then you'll have to listen out for Bomgren's countdowns. Calf raises are probably the single most important exercises for runners to do in my opinion, and you'll be doing a set on each leg during this workout. These are done off a step or some other raised surface — Bomgren uses a weight plate, for example. This allows you to lower your heel past the step and get a bigger range of motion with the move, increasing its effectiveness.
