Latest news with #workout
Yahoo
4 hours ago
- Health
- Yahoo
Weekend warriors can see benefits from fewer, longer workouts: study
New research from the University of Calgary suggests you don't have to hit the gym five times a week to meet your fitness goals. As Kyle Benning reports, a few longer weekend workouts can be just as effective.
CNET
a day ago
- Health
- CNET
How to Shed Those Pounds by Lifting Weights: Strength Training Workout Tips
Losing weight takes time, consistency, a little determination, and a willingness to build better habits moving forward. While there is plenty of workout advice out there, a lot of it tends to focus on cardio, which isn't the right fit for everyone. Instead of a high-impact workout that can aggravate your joints, consider adding some strength training to your routine. 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 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. 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, because 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, as 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 says, 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 because 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. "In order to build muscle, you need to eat in a calorie surplus with plenty of protein," MacPherson says. 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." 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, because 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.
Daily Mail
2 days ago
- Entertainment
- Daily Mail
Liam Payne's girlfriend Kate Cassidy shows off her incredibly toned abs in a skimpy crop top and shorts as she hits the gym
Kate Cassidy showed off her incredibly toned abs as she slipped into skimpy 437 workout gear for an event to promote the brand on Thursday. The influencer, 26, was plunged into grief after the death of her boyfriend Liam Payne at aged 31 last October after he fell from a third floor balcony at the CasaSur hotel in Buenos Aires. Kate looked sensational as she took to Instagram Stories in a tiny white crop top and matching shorts while pumping weights. The event saw the stunner joined by pals as they built up a sweat with a string of exercises including lifting a heavy medicine ball. Poking fun at her abilities she cheekily wrote: 'Look at how strong I am lifting those 2lbs dumbells'. From A-list scandals and red carpet mishaps to exclusive pictures and viral moments, subscribe to the DailyMail's new Showbiz newsletter to stay in the loop. Earlier this week Kate discovered a previous social media tribute to her beloved Liam had been shared 4,444 times. Uncannily, it is remarkably similar to the 4:44 figure adopted by the couple as their 'angel number' prior to his sudden death. Drawing attention to her shares and their likeness to the angel number on Instagram, Cassidy, 26, wrote: 'Hi Liam.' The mystical figure has several hidden meanings behind it and is considered an angel number in numerology. Angel numbers are repeating sequences of digits, normally in sets of three or four, and they are believed to hold spiritual guidance. While 333 symbolises growth and 555 represents change, 444 has its own unique meaning behind it. In numerology, 444 is a sign that the 'angels are with you' and are 'there to guide you step by step'. The way the figures are formed means they represent stability and a reassurance that you are not alone. She discovered an old social media tribute to the singer had been shared 4,444 times - similar to the 4:44 figure adopted by the couple as their 'angel number' Numerology expert Sunny Dawn Johnston told Glamour: 'When you see these numbers, know deep within that the angels are speaking to you, guiding and supporting you. 'It's a blessing to be in such direct communication with the divine.' Kate had originally flown with Liam to Buenos Aires while he renewed his visa and watched his former One Direction bandmate Niall Horan's concert in the city on October 4. However, the late singer stayed on in the Argentinian capital after she flew home on October 14. He tragically died two days later after falling from his hotel balcony while under the influence of class-A drugs and alcohol. Following his death, Kate added '444' to her emotional tribute to her 'angel' boyfriend and shared a snap of a note where the singer had written the numbers. It showed the former One Direction band-member's fascination with 'angel numbers' and 'manifesting'. Kate revealed that she and Liam had been 'manifesting their lives together' - a longing heavily associated with the number she signed off her tribute post with, '444'. She told her followers that she had been at a 'complete loss' following the tragedy and that 'nothing about the past few days had felt real'. The American influencer then posted the sequence '444' in the bottom right-hand corner of the tribute next to a red heart emoji. TJ Higgs revealed the meaning behind the sequence, saying: 'The angel number 444 signifies protection, encouragement, and support from the spiritual realm. 'Seeing this number repeatedly suggest that you are on the right path and that your angels are surrounding you, offering their guidance.' Kate added an explanation of the '444 angel number sequence on her Instagram, saying it 'reminds you that your angels are always there to support you' She added: 'Many people find comfort in angel numbers during difficult periods, as they can symbolise hope and reassurance. For instance, seeing 444 may remind individuals that they are not alone, and that support is available. 'By interpreting these numbers as messages of love and guidance, individuals may feel a sense of connection to something greater, aiding in their healing process. 'When Liam Payne wrote his note to his girlfriend Kate, with the significance of angel numbers 444, I genuinely believe he was fully aware of the love and support surrounding him. 'He understood that he had people in his life who made him feel, loved cherished, valued, and important.'
The Sun
2 days ago
- Business
- The Sun
I got hold of Aldi's reformer pilates machine – the straps are comfortable but you need to watch out for a key part
SHOPPERS have been going wild for Aldi's reformer pilates machine, which is £1.75k cheaper than the original version. One lucky person who managed to get hold of one has revealed their 'honest' review after assembling it and doing their first workout. 5 5 Toni Jeffrey uploaded a video captioned 'is it worth the hype' and broke down its features one-by-one. On her @toni_jeffrey account, she gave the machine a solid seven out of 10 and said it was a good reformer machine for someone like her who 'hasn't got a scoobys' but wants to 'improve flexibility.' She said she was 'happy' with her purchase as it has 'all the basic features' and is 'definitely value for money', with the machine setting her back £149.99. Some shoppers who missed out in their store were left fuming to spot the machines being resold for £500 on eBay - and others got in fights to secure one in store. However, Toni was honest about the pros and cons of her new workout device. One of the negatives was that she nearly trapped her fingers three times while adjusting the resistance. She also didn't love the strap length adjusters, calling them 'annoying' as you have to one at a time and one of hers was 'slightly longer than the other.' She was also concerned about the quality of the material, saying she thought 'wear and tears would be visible after a while.' She added: 'The fabric isn't the best (you're getting what you paid for I suppose, it's doing the job.' However, she liked the 'comfortable straps', the fact it was 'easy to assemble' and that the foot bar is 'extremely sturdy.' Shocking moment chaos erupts in Aldi store as shoppers fight over viral £150 Pilates machine She also praised the length for her being 5ft 7, but said if you are really tall you may struggle. Overall, she was happy with her purchase but advised that if you are a serious pilates girl that you save for a better alternative. With the original reformer pilates machine costing £1899.99, it is no wonder that shoppers have raced to buy Aldi's £149.99 version this weekend. Aldi's purse-friendly machine arrived in stores on Sunday and has adaptable resistance levels with five resistance bands and adjustable height settings. 5 5 It has a smooth gliding functionality, and has transport wheels for easy movement, and foldable storage capabilities. Aldi is also selling lots of gym accessories to go with it. Also up for grabs is a pilates pad, a three piece pilates ball set, a pilates ring, and rotation ring, Each of the products are just £5.99 each, and will help with strength, balance, conditioning and coordination. For additional strength training, Aldi's adjustable step deck (£12.99) allows fitness gurus to add in cardio with ease, and even includes resistance handles and a balance board for a full-body workout. As with all Aldi Specialbuys, once they're gone, they're gone, so head to stores quickly if you want to grab them. 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
Phone Arena
3 days ago
- Health
- Phone Arena
Premium Sennheiser MOMENTUM Sport earbuds with health tracking get a huge discount
True gym rats know how important music is for working out. A blood-pumping song with an aggressive beat and hard bass can help you do one more rep to beat your personal bench press record. That's why we're happy to report that Amazon is offering a generous discount on the workout-oriented Sennheiser MOMENTUM Sport, slashing a whole 39% off their price. This lets you get these premium earbuds for just under $200, saving you about $130. We believe this is an unmissable deal, especially when you factor in all the value these offer. $130 off (39%) The Sennheiser MOMENTUM Sport in Olive are now selling for $130 off on Amazon, dropping below $200. The earbuds deliver premium sound, have good durability, and even boast health=tracking features. Don't miss out! Buy at Amazon As true Sennheiser earphones, they deliver powerful bass and crisp highs, making them perfect for intense workouts. What's more, you can adjust the audio to match your taste via the Sennheiser Smart Control companion app. Plus, with their adaptive ANC, they block out distractions and help you stay focused on your training — even though their active noise cancellation isn't the these earbuds aren't just about sound—they also come with built-in fitness tracking. Yep! That's right! Thanks to Polar-powered sensors, they can monitor your heart rate and body temperature, helping you optimize your workouts. They're also built to last. With an IP55 rating, they're dust and water-resistant, meaning they can handle sweat and splashes without a problem. While they're not fully waterproof, they're tough enough to survive even the most intense training life? No worries there! The MOMENTUM Sport earbuds offer up to 6 hours of playtime on a single charge, and with the case, you get up to 24 hours total. Plus, fast charging gives you 45 minutes of playback with just a 10-minute charge—perfect for when you're in a rush. With top-tier sound, built-in fitness tracking, and a tough, workout-ready design, the Sennheiser MOMENTUM Sport earbuds are a smart buy—especially at their current price on Amazon. So, don't wait around—deals like this tend to vanish fast. Save while you still can!
