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The Best Strength-Training Move to Combat Weight Gain in Menopause
The Best Strength-Training Move to Combat Weight Gain in Menopause

Yahoo

time23-07-2025

  • Health
  • Yahoo

The Best Strength-Training Move to Combat Weight Gain in Menopause

Many people in perimenopause notice that they gain weight, especially around their mid-section. As estrogen levels dip, there's a cascade effect in the body that makes it harder for women to keep weight off. 'Declining estrogen levels during menopause contribute to muscle loss, which in turn affects metabolism, increases fat storage and weakens bones,' Maria Luque, Ph.D., said on TODAY in early June. Luque, a personal trainer who works with actor Halle Berry, shared how building muscle remains essential for women hoping to maintain a healthy weight in perimenopause and menopause. 'The best thing we can do is build muscle. That's the one thing we are in control of. The more muscle we have, the more calories we burn. I call it muscle magic,' she said. 'Muscle is the key to a long, happy life, and we have the power to build it. We know that starting at around mid-30s, we are losing muscle, and we have to combat that, and the only way to do that is strength training.' That's why in the Start TODAY app we built a 30-day program dedicated to helping women 50+ build muscle, which takes the guesswork out of implementing a strength training routine in menopause. Trainer Tip of the Day: A Reverse Lunge and Twist Can Help Combat Menopause Weight Gain A reverse lunge twist is a lunge with an upper body rotation. 'Using a dumbbell, reaching out, lunge back,' Luque explained. She added that people can do it with a partner and pass the weight from person to person as they twist. This adds to the intensity of it. This simple reverse lunge engages the whole body in an exercise and strengthens the legs and the core muscles. Download the Start TODAY app for video demonstrations of strength exercises like this that can help combat muscle loss and boost metabolism post-menopause. Why It Matters Muscle mass helps burn calories more efficiently, making it easier for menopausal women to maintain a healthy weight. Plus, having more muscle mass contributes to better mobility and fewer accidental falls that could lead to broken bones. How to Get Started Luque says people can start building muscle with as little as a 10-pound dumbbell. After incorporating that weight into the reverse lunge with the twist, you can use it in other exercises, including: Plank pull-throughs Flamingo shoulder presses Luque also encourages using a weighted hula hoop as a way to build muscle. 'This is a great thing to do every day to get your heart rate up,' she said. 'Because it's weighted, you have to really work at keeping it up. And it's fun!' You can also try adding weights to your daily walk with the Start TODAY app's Upper-Body Indoor Walking Routine. TODAY's Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more. This article was originally published on

UFC 316 recap: Kevin Holland outclasses Vicente Luque, scores clean D'Arce submission victory
UFC 316 recap: Kevin Holland outclasses Vicente Luque, scores clean D'Arce submission victory

Economic Times

time08-06-2025

  • Sport
  • Economic Times

UFC 316 recap: Kevin Holland outclasses Vicente Luque, scores clean D'Arce submission victory

Live Events (You can now subscribe to our (You can now subscribe to our Economic Times WhatsApp channel Kevin Holland returned to the spotlight at UFC 316 with a dominant submission win over Vicente Luque , reminding fans why he remains one of the UFC's most unpredictable and dangerous finishers. Fighting in the Prudential Center on June 7, Holland submitted Luque in the second round via D'arce choke — a technique he's become known for his unorthodox style, constant trash talk, and ability to compete across multiple weight classes, Holland has long been a fan bouncing between middleweight and welterweight over the past few years, the 31-year-old 'Trailblazer' reaffirmed his place in the 170-pound division with a sharp, confident win in the opening bell, both fighters exchanged aggressive strikes. Luque initiated the action with a front kick, while Holland responded with heavy elbows, momentarily staggering the Brazilian late in the first round. Despite the onslaught, Luque remained composed as Holland prowled, confident and finish came early in the second round. Holland caught a kick from Luque and executed a takedown. Almost instantly, he locked in a tight D'arce struggled to escape but ultimately tapped out at 1:03 of the round. It marked the first submission loss of Luque's UFC spoke about his strategy post-fight: 'He wanted a war, so I gave him a war… I'm really, really good at doing a D'arce choke. My arms are just viciously long.' His confidence and sharp timing underlined his experience and victory snapped a middling run at welterweight. He had returned to 170 lbs earlier in March, securing a unanimous decision over Gunnar Nelson and earning a Performance of the Night Luque entered the bout aiming to rebound. He came off a quick submission win at UFC 310 and is tied for the second-most D'arce/brabo choke submission wins in the division's aggressive style kept Holland honest, but the Brazilian became the first welterweight to fall via D'arce 316 itself delivered a strong card full of action. The welterweight match kicked off the PPV main portion, followed by a bantamweight rematch between Merab Dvalishvili and Sean O'Malley, and a women's title bout featuring Julianna Peña and Kayla notable bouts included Kelvin Gastelum vs. Joe Pyfer and Mario Bautista vs. Patchy Mix, rounding out a packed night of MMA.

UFC 316 recap: Kevin Holland outclasses Vicente Luque, scores clean D'Arce submission victory
UFC 316 recap: Kevin Holland outclasses Vicente Luque, scores clean D'Arce submission victory

Time of India

time08-06-2025

  • Sport
  • Time of India

UFC 316 recap: Kevin Holland outclasses Vicente Luque, scores clean D'Arce submission victory

Kevin Holland returned to the spotlight at UFC 316 with a dominant submission win over Vicente Luque , reminding fans why he remains one of the UFC's most unpredictable and dangerous finishers. Fighting in the Prudential Center on June 7, Holland submitted Luque in the second round via D'arce choke — a technique he's become known for. Known for his unorthodox style, constant trash talk, and ability to compete across multiple weight classes, Holland has long been a fan favorite. Also Read: Becky Lynch becomes Intercontinental champion at Money in the Bank 2025; but not without controversy After bouncing between middleweight and welterweight over the past few years, the 31-year-old 'Trailblazer' reaffirmed his place in the 170-pound division with a sharp, confident win in Newark. From the opening bell, both fighters exchanged aggressive strikes. Luque initiated the action with a front kick, while Holland responded with heavy elbows, momentarily staggering the Brazilian late in the first round. Despite the onslaught, Luque remained composed as Holland prowled, confident and rhythmic. Live Events The finish came early in the second round. Holland caught a kick from Luque and executed a takedown. Almost instantly, he locked in a tight D'arce choke. Luque struggled to escape but ultimately tapped out at 1:03 of the round. It marked the first submission loss of Luque's UFC career. Holland spoke about his strategy post-fight: 'He wanted a war, so I gave him a war… I'm really, really good at doing a D'arce choke. My arms are just viciously long.' His confidence and sharp timing underlined his experience and technique. Holland's victory snapped a middling run at welterweight. He had returned to 170 lbs earlier in March, securing a unanimous decision over Gunnar Nelson and earning a Performance of the Night bonus. Vicente Luque entered the bout aiming to rebound. He came off a quick submission win at UFC 310 and is tied for the second-most D'arce/brabo choke submission wins in the division's history. His aggressive style kept Holland honest, but the Brazilian became the first welterweight to fall via D'arce choke. UFC 316 itself delivered a strong card full of action. The welterweight match kicked off the PPV main portion, followed by a bantamweight rematch between Merab Dvalishvili and Sean O'Malley, and a women's title bout featuring Julianna Peña and Kayla Harrison. Other notable bouts included Kelvin Gastelum vs. Joe Pyfer and Mario Bautista vs. Patchy Mix, rounding out a packed night of MMA. Economic Times WhatsApp channel )

Vicente Luque vs. Kevin Holland prediction, pick, start time for UFC 316
Vicente Luque vs. Kevin Holland prediction, pick, start time for UFC 316

USA Today

time07-06-2025

  • Sport
  • USA Today

Vicente Luque vs. Kevin Holland prediction, pick, start time for UFC 316

Vicente Luque vs. Kevin Holland prediction, pick, start time for UFC 316 All-action welterweights Vicente Luque and Kevin Holland clash in the UFC 316 main card opener. How long will it last? Vicente Luque and Kevin Holland meet Saturday in the main card opener of UFC 316 at Prudential Center in Newark, N.J. Check out this quick breakdown of the matchup from MMA Junkie analyst Dan Tom. Last event: 3-2 UFC main cards, 2025: 49-41-1 Vicente Luque vs. Kevin Holland UFC 316 preview Luque (23-10-1 MMA, 16-6 UFC) will look to win back-to-back UFC fights for the first time since 2021. The 33-year-old welterweight has gone 2-3 over his last five, but enters the UFC 316 main card opener on the heels of a bonus-earning submission of Themba Gorimbo in December. ... Holland (27-13 MMA, 14-10 UFC) finds himself in a similar position as his opponent. He enters on the heels of a unanimous decision win over Gunnar Nelson in March, and will be looking for his first back-to-back win since 2023. The 32-year-old is much more active than Luque, but has struggled to maintain winning momentum. Vicente Luque vs. Kevin Holland UFC 316 expert pick, prediction The paid portion of the card kicks off with a welterweight showdown between Luque and Holland. Despite a brain bleed threatening the career of Luque after his war with Geoff Neal, the Brazilian action fighter has steadily been trying to rekindle the form that brought him to prominence. And though Luque is coming off a vintage-style win over Themba Gorimbo last December, it's still hard to know exactly where Luque is, given how long that fight lasted. Holland may seem like the obvious pick at first glance, but we can't forget the inconsistencies he traditionally comes with as well. Whether Holland is having a nip-and-tuck affair with the skeleton of Santiago Ponzinibbio or is outright refusing win conditions against a retirement home-level Stephen Thompson, "Trail Blazer" can be tough to trust – particularly as a heavy favorite. Don't get me wrong: Holland winning this via some straight punches down the pike is the most probable outcome this Saturday. However, with Luque being further and further along from his head injury and his recent trends of grappling, I find myself taking a semi-reluctant shot on Luque to score the upset. The pick is Luque by submission in Round 1. Vicente Luque vs. Kevin Holland UFC 316 odds The oddsmakers and the public favor the American fighter, listing Holland -265 and Luque +210 via FanDuel. Vicente Luque vs. Kevin Holland UFC 316 start time, how to watch As the main card opener, Luque and Holland are expected to walk to the cage at approximately 9:10 p.m. ET. The fight broadcasts on ESPN+ pay-per-view.

UFC 316: Vicente Luque eager to prove he's still war-ready against Kevin Holland
UFC 316: Vicente Luque eager to prove he's still war-ready against Kevin Holland

USA Today

time05-06-2025

  • Sport
  • USA Today

UFC 316: Vicente Luque eager to prove he's still war-ready against Kevin Holland

UFC 316: Vicente Luque eager to prove he's still war-ready against Kevin Holland Show Caption Hide Caption UFC 316: Vicente Luque media day interview UFC 316 fighter Vicente Luque spoke to MMA Junkie and reporters at media day for his main card bout vs. Kevin Holland on Saturday. MORRISTOWN, N.J. – If you think Vicente Luque is no longer capable of taking damage in fights, think again. At UFC 316 on Saturday, Luque (23-10-1 MMA, 16-6 UFC) steps into the cage for the first time in 2025 to face Kevin Holland. The welterweight bout opens up the UFC 316 (ESPN+ pay-per-view) main card at Prudential Center in Newark, N.J. Holland (27-13 MMA, 14-10 UFC) believes that Luque's days as a hard-nosed fighter capable of walking through punishment are over. In 2022, Luque suffered a knockout loss to Geoff Neal, which led to the discovery of a brain hemorrhage while in the hospital. It was a serious concern, one that Luque took every precaution to ensure he could continue his career. A year later, Luque returned to the cage, defeating former lightweight champion Rafael dos Anjos. He was then submitted by Joaquin Buckley last March, but got back on track with a first-round, bonus-winning submission of Themba Gorimbo in December. Luque is welcome to challenge the idea that he can't take damage any longer. "Keep an eye open on Saturday, you guys will see if I'm ready or not for war," Luque told reporters at UFC 316 media day. "I'm excited. It's a big fight and a challenging opponent. I like it. He's gonna take out the best out of me for sure." Luque is on the verge of cementing his legacy in the record books. The UFC welterweight leader for total finishes is 14, a record held by Matt Brown. Luque currently sits in second place and will have the opportunity to tie that record Saturday. With a submission finish, he would break out of a three-way second-place tie to be at the same number as Gunnar Nelson at seven. It's something Luque doesn't necessarily chase when the cage door closes, but he admits it would be nice to have his name atop everyone else in the division's history. "That would be awesome," Luque said. "I'm definitely chasing that record. ... I don't chase the finishes, but they just happen. That's my style. That's what I do. I go in there and I fight with all I have, and usually, that's gonna end up in a finish, because I find a submission or a knockout shot. It's gonna come eventually, and if I can get that record, that would be amazing." Holland has had a busy year so far. In January, he was submitted by Reinier de Ridder and then won a unanimous decision over Gunnar Nelson in March. Always one to express himself vocally, Holland, affectionately nicknamed "Big Mouth" by UFC CEO Dana White, is known for talking before, during, and after his fights. Luque knows he won't have any verbal replies to offer, but welcomes whatever comes from his opponent inside the cage. "No, I definitely don't have trash talk, but I have two fists that hit really hard, and that's enough for me," Luque said. "I can talk with my hands. I think it's just fun, you know? I don't think that Holland is really that kind of guy that trash talks as disrespecting you. I think he's more about having fun in there. He's just doing his thing and whatever he does, I'm still going to respond in my way. I'm out there to have a great fight and to beat him. At the end of the day, I want to knock him out and get a big win."

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