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Today, ESA's Gaia mission releases a goldmine of knowledge about our galaxy and beyond. Among other findings, the star surveyor surpasses its planned potential to reveal half a million new and faint stars in a massive cluster, identify over 380 possible cosmic lenses, and pinpoint the positions of more than 150 000 asteroids within the Solar System.
Gaia is mapping our galaxy and beyond in extraordinary multi-dimensional detail, completing the most accurate stellar census ever. The mission is painting a detailed picture of our place in the Universe, enabling us to better understand the diverse objects within it.
The mission’s latest ‘focused product release’ builds further on this, providing many new and improved insights into the space around us. The release brings exciting and unexpected science: findings that go far beyond what Gaia was initially designed to discover and dig deep into our cosmic history.
So – what’s new from Gaia?
Half a million new stars: Gaia's observing mode extended to unlock cluster cores
Gaia’s third data release (DR3) contained data on over 1.8 billion stars, building a pretty complete view of the Milky Way and beyond. However, there remained gaps in our mapping. Gaia had not yet fully explored areas of sky that were especially densely packed with stars, leaving these comparatively unexplored – and overlooking stars shining less brightly than their many neighbours.
Globular clusters are a key example of this. These clusters are some of the oldest objects in the Universe, making them especially valuable to scientists looking at our cosmic past. Unfortunately, their bright cores, chock-full of stars, can overwhelm telescopes attempting to get a clear view. As such, they remain missing jigsaw pieces in our maps of the Universe.
To patch the gaps in our maps, Gaia selected Omega Centauri, the largest globular cluster that can be seen from Earth and a great example of a ‘typical’ cluster. Rather than just focusing on individual stars, as it typically would, Gaia enabled a special mode to truly map a wider patch of sky surrounding the cluster’s core every time the cluster came into view.
"In Omega Centauri, we discovered over half a million new stars Gaia hadn't seen before – from just one cluster!" says lead author Katja Weingrill of the Leibniz-Institute for Astrophysics Potsdam (AIP), Germany, and a member of the Gaia collaboration.
"It’s not just patching up holes in our mapping, although this is valuable in itself," adds co-author and Gaia Collaboration member Alexey Mints, also of the AIP. "Our data allowed us to detect stars that are too close together to be properly measured in Gaia's regular pipeline. With the new data we can study the cluster’s structure, how the constituent stars are distributed, how they’re moving, and more, creating a complete large-scale map of Omega Centauri. It’s using Gaia to its full potential – we’ve deployed this amazing cosmic tool at maximum power."
This finding not only meets but actually exceeds Gaia’s planned potential. The team used an observing mode designed to ensure that all of Gaia’s instruments are running smoothly. "We didn’t expect to ever use it for science, which makes this result even more exciting," adds Katja.
The new stars revealed in Omega Centauri mark one of the most crowded regions explored by Gaia so far.
Gaia is currently exploring eight more regions in this way, with the results to be included in Gaia Data Release 4. These data will help astronomers to truly understand what is happening within these cosmic building blocks, a crucial step for scientists aiming to confirm the age of our galaxy, locate its centre, figure out whether it has gone through any past collisions, verify how stars change through their lifetimes, constrain our models of galactic evolution, and ultimately infer the possible age of the Universe itself.
Looking for lenses: Gaia the accidental cosmologist
While Gaia was not designed for cosmology, its new findings peer deep into the distant Universe, hunting for elusive and exciting objects that hold clues to some of humanity’s biggest questions about the cosmos: gravitational lenses.
Gravitational lensing occurs when the image of a faraway object becomes warped by a disturbing mass – a star or galaxy, for instance – sitting between us and the object. This intermediate mass acts as a giant magnifying glass, or lens, that can amplify the brightness of light and cast multiple images of the faraway source onto the sky. These curious and rare configurations are visually intriguing and hold immense scientific value, revealing unique clues about the very earliest days and inhabitants of the Universe.
"Gaia is a real lens-seeker," says co-author Christine Ducourant of Laboratoire d’Astrophysique de Bordeaux, France, and a member of the Gaia collaboration. "Thanks to Gaia, we’ve found that some of the objects we see aren’t simply stars, even though they look like them. They’re actually really distant lensed quasars – extremely bright, energetic galactic cores powered by black holes. We now present 381 solid candidates for lensed quasars, including 50 that we deem highly likely: a goldmine for cosmologists, and the largest set of candidates ever released at once."
The team identified the candidates from an extensive list of possible quasars (including those from Gaia DR3). Five of the possible lenses are potential Einstein crosses, rare lensed systems with four different image components shaped like a cross. (See 12 such configurations discovered by Gaia in 2021.)
Finding lensed quasars is challenging. A lensed system’s constituent images can clump together on the sky in misleading ways, and most are very far away, making them faint and tricky to spot.
"The great thing about Gaia is that it looks everywhere, so we can find lenses without needing to know where to look,” adds co-author Laurent Galluccio of Université Côte d’Azur, France, and member of the Gaia collaboration. “With this data release, Gaia is the first mission to achieve an all-sky survey of gravitational lenses at high resolution."
Extending Gaia’s value into cosmology brings synergy with ESA’s Euclid mission, recently launched on its quest to explore the dark Universe. While both focus on different parts of the cosmos – Euclid on mapping billions of galaxies, Gaia on mapping billions of stars – the lensed quasars discovered by Gaia can be used to guide future exploration with Euclid.
Asteroids, stacked starlight and pulsating stars
Other papers published today offer further insight into the space around us, and the diverse and sometimes mysterious objects within it.
One reveals more about 156 823 of the asteroids identified as part of Gaia DR3. The new dataset pinpoints the positions of these rocky bodies over nearly double the previous timespan, making most of their orbits – based on Gaia observations alone – 20 times more precise. In the future, Gaia DR4 will complete the set and include comets, planetary satellites and double the number of asteroids, improving our knowledge of the small bodies in nearby space.
Another paper maps the disc of the Milky Way by tracing weak signals seen in starlight, faint imprints of the gas and dust that floats between the stars. The Gaia team stacked six million spectra to study these signals, forming an incredibly large dataset of weak features that have never before been measured in such a large sample. The dataset will hopefully allow scientists to finally narrow down the source of these signals, which the team suspects to be a complex organic molecule. Knowing more about where this signal comes from helps us to study the complex and intertwined physical and chemical processes active throughout our galaxy, and to understand more about the material lying between stars.
Last but by no means least, a paper characterises the dynamics of 10 000 pulsating and binary red giant stars in by far the largest such database available to date. These stars were part of a catalogue of two million variable star candidates released in Gaia DR3, and are key when calculating cosmic distances, confirming stellar characteristics, and clarifying how stars evolve throughout the cosmos. The new release provides a better understanding of how these fascinating stars change over time.
"This data release further demonstrates Gaia’s broad and fundamental value – even on topics it wasn’t initially designed to address," says Timo Prusti, Project Scientist for Gaia at ESA.
"Although its key focus is as a star surveyor, Gaia is exploring everything from the rocky bodies of the Solar System to multiply imaged quasars lying billions of light-years away, far beyond the edges of the Milky Way. The mission is providing a truly unique insight into the Universe and the objects within it, and we’re really making the most of its broad, all-sky perspective on the skies around us."
The next steps
Gaia’s previous Data Release, Gaia DR3, came on 13 June 2022. It was the most detailed survey of the Milky Way to date, and a treasure trove of data on strange ‘starquakes’, asymmetrically moving stars, stellar DNA and more. Gaia DR3 contained new and improved details for almost two billion stars in the Milky Way, and included the largest catalogues of binary stars, thousands of Solar System objects, and – more distantly and outside of our galaxy – millions of galaxies and quasars.
The mission’s next Data Release, Gaia DR4, is expected not before the end of 2025. It will build upon both Gaia DR3 and this interim focused product release to further improve our understanding of the multi-dimensional Milky Way. It will refine our knowledge of stars’ colours, positions, and movements; resolve variable and multiple star systems; identify and characterise quasars and galaxies; list exoplanet candidates; and more.
Notes for editors
More details on this release, named Gaia’s focused product release or FPR, can be found below:
- https://www.cosmos.esa.int/web/gaia/fpr
- https://www.cosmos.esa.int/web/gaia/focused-product-release
- https://www.cosmos.esa.int/web/gaia/fpr-papers
- https://www.cosmos.esa.int/web/gaia/fpr-stories
Papers comprising the Gaia focused product release:
- 'Gaia Focused Product Release: Sources from Service Interface Function image analysis – half a million new sources in omega Centauri' by Gaia Collaboration, K. Weingrill, et al.
- 'Gaia Focused Product Release: Radial velocity time series of long-period variables' by Gaia Collaboration, M. Trabucchi, et al.
- 'Gaia Focused Product Release: Asteroid orbital solution' by Gaia Collaboration, P. David, et al.
- 'Gaia Focused Product Release: Spatial distribution of two diffuse interstellar bands Gaia Collaboration' by M. Schultheis, et al.
- 'Gaia Focused Product Release: A catalogue of sources around quasars to search for strongly lensed quasars' by Gaia Collaboration, A. Krone-Martins, et al.
For more information, please contact:
ESA Media Relations
Email: media@esa.int
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Cosmology & The Universe
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Peering into the Universe beyond our galaxy, Euclid will try to untangle the mysteries of the cosmic web, and how invisible dark matter and exotic dark energy influence the structure and the course of the cosmos.
Overall, Euclid will address two core themes of ESA’s Cosmic Vision programme: What are the fundamental physical laws of the Universe? and How did the Universe originate and what is it made of?
So – what specific mysteries will Euclid help solve?
1. What is the structure and history of the cosmic web?
Matter in the Universe is arranged in an enormous network of structure resembling a ‘cosmic web’. This web consists of huge clusters of galaxies connected to one another by strands of gas and invisible dark matter. Between these lie gigantic empty regions called cosmic voids. Investigating the cosmic web is difficult because it is so large, with cosmic voids measuring hundreds of millions of light years across.
Euclid will perform an extensive survey of more than a third of the sky, gathering information about the shapes, sizes and positions of billions of galaxies. By peering deeply into the sky, Euclid will also look back in time, seeing ten billion years of cosmic history. This is because the further a star lies from us, the longer it has taken for its light to reach us.
By accurately mapping the shape and distribution of a huge number of galaxies, Euclid will reveal the structure and history of the cosmic web. Although dark matter is invisible to us, its presence distorts the light of distant galaxies. This effect is called gravitational lensing and can be observed by Euclid, revealing how dark matter is distributed in the Universe.
2. What is the nature of dark matter?
Despite decades of research we still don’t know what makes up the missing mass in the Universe, called dark matter. Comparisons of different cosmological models with measurements have so far favoured the hypothesis that most dark matter consists of ‘cold’ particles, which means that they are heavy and relatively slow-moving. However, it may well be that some dark matter consists of light-weight particles that move close to the speed of light, called ‘hot’ dark matter. The question remains how much – if any – of dark matter is hot.
Hot dark matter could be made up of ghost-like particles called neutrinos, which interact only very weakly with other matter. Although neutrinos were originally predicted to be massless, we now know that they have a very small mass.
We can use Euclid’s precise measurements of cosmic structure to uncover the total mass of neutrinos in our Universe, and with this how much of dark matter they can make up. Despite their gravitational pull, neutrinos’ fast-moving nature means that they tend to slow down the formation of structure, blurring it.
The most exciting discovery would be something we don’t expect. Euclid’s unparalleled observations of the extragalactic Universe might reveal the existence of new fast-moving particle species. The dark Universe detective is on the case!
3. How has the expansion of the Universe changed over time?
In the 1990s, cosmologists made the surprising discovery that the Universe is expanding faster than it used to. The Universe has been expanding since its birth in the Big Bang, but until recently scientists assumed that the speed at which it expands would slow down over time, as the gravity of all the matter in the Universe resists the expansion. Understanding the accelerating expansion remains one of the most compelling challenges of cosmology and fundamental physics.
Evidence for the changing expansion rate is based on the differences in the observed brightness and colour of so-called ‘standard candles’: astronomical objects with a known and consistent luminosity. More distant objects will appear dimmer to us, while the expansion of spacetime stretches the wavelength of light on its way to us, a reddening effect called redshift. Euclid will also measure the redshift of galaxies, which tells us their distances from us.
By scanning across more than a third of the sky, with a telescope sensitive enough to see light that has taken 10 billion years to reach us, Euclid will tell us how the expansion rate of the Universe has changed over time.
With its wide-angle view, Euclid will also investigate whether the expansion is the same in all directions. If it’s not, this would violate what’s known as the cosmological principle, which poses that on a large-enough scale, the Universe looks the same in all directions (isotropy) and from every location (homogeneity). This fundamental rule lies at the heart of almost all models and analyses used in cosmology.
4. What is the nature of dark energy?
Knowing the details of how the Universe is (and has been) expanding is one thing, but we also want to know what drives it. Cosmologists have named this unknown component of the Universe ‘dark energy’. Nobody knows what it is made of, or if it is even a form of energy!
The best working hypothesis is something that Albert Einstein suggested back in 1917. He introduced the ‘cosmological constant’ into his calculations, a constant energy field that is present across the entire Universe. It is an intrinsic property of the vacuum of space, so the larger the volume of space, the more ‘vacuum energy’ (dark energy) is present and the greater its effects.
There are alternative suggestions. For example, the acceleration could be produced by a fifth fundamental force of nature that evolves with the expansion of the Universe. Contrary to the cosmological constant, this ‘quintessence’ is dynamical, time-dependent and not evenly distributed across space.
Each explanation for what dark energy is subtly alters the way the acceleration changes across cosmic time, but so far no experiment has been capable of measuring the acceleration in sufficient detail to distinguish between the possible solutions. Euclid’s extremely accurate and precise measurements will change this, hopefully revealing dark energy’s true nature.
5. Is our understanding of gravity complete?
The existence of dark matter and the accelerating expansion of the Universe both suggest that we are missing something important. These two surprising discoveries have one thing in common: they are related to gravity. Gravity is what holds planets, stars, solar systems and even galaxies together. We experience it every day: it keeps our feet on the ground, and makes things fall down rather than in any other direction.
The best theory we have for describing gravity is Albert Einstein’s general relativity. It poses that gravity is not a literal force of attraction, but rather a consequence of massive objects bending spacetime. An object with mass deforms spacetime a bit like how a heavy ball would push down a trampoline mat. By bending the trampoline mat, lighter balls placed on the trampoline will automatically roll towards the heavy ball.
General relativity has other implications as well, including the existence of black holes and gravitational waves; time passes faster or slower for different observers depending on their relative speed, acceleration and the strength of the gravitational pull they experience; and the path of light is also affected by gravity.
The predictions of general relativity have been proven to be correct, time and time again. But no test of the theory has been made with high precision over the large distances and times that Euclid will cover. This way, Euclid will reveal if general relativity breaks down at the largest scales. If it does, physicists will need to go back to the drawing board.
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Cosmology & The Universe
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A stunning and “unprecedented” closeup image of the nearest star-forming region to Earth was released by Nasa on Wednesday to mark the first year of operation of the James Webb space telescope.
The vivid view of “sun-like” stars in the Rho Ophiuchi cloud complex 390 light years away is the first time researchers have been able to see the area in fine detail, minus the distraction of foreground stars.
In a statement accompanying the image, the space agency calls it “a dynamic image that belies the region’s relative quiet – and practically begs for explanation of what exactly we are looking at”.
“Webb’s image of Rho Ophiuchi allows us to witness a very brief period in the stellar lifecycle with new clarity,” said Klaus Pontoppidan, Webb project scientist at the Space Telescope Science Institute in Baltimore, Maryland.
“Our own sun experienced a phase like this, long ago, and now we have the technology to see the beginning of another star’s story.”
Some stars in the image display “tell-tale shadows indicating protoplanetary discs”, potential future planetary systems in the making, Nasa said.
The region contains approximately 50 young stars, all similar in mass to the sun or smaller. The image is dominated by what the agency says are huge red bipolar jets of molecular hydrogen, which occur when a star first bursts through its natal envelope of cosmic dust, shooting out a pair of opposing jets into space.
The £6.8bn Webb telescope was launched on Christmas Day 2021 as a partnership between Nasa, and the European and Canadian space agencies. Billions overbudget and years behind schedule, it quickly won over many sceptics with a succession of never-before-seen imagery from the depths of space.
It has allowed humans to peer back closer towards the origins of the universe, and delivered breathtaking high-resolution pictures of far-distant worlds, and the mysterious structures that surround them.
The telescope has captured the “rare and fleeting” phase of a star on the cusp of death; early galaxies formed just 350m years after the big bang; and, in February, evidence of “universe breaker galaxies” far larger than scientists thought possible, with the potential to upend current theories of cosmology.
Last week Nasa revealed that Webb had discovered the most distant active supermassive black hole to date, Ceers 1019, which existed just over 570m years from the big bang.
“In just one year, the James Webb space telescope has transformed humanity’s view of the cosmos, peering into dust clouds and seeing light from faraway corners of the universe for the very first time,” the Nasa administrator, Bill Nelson, said in a statement.
“Every new image is a new discovery, empowering scientists around the globe to ask and answer questions they once could never dream of.
“Webb is an investment in American innovation but also a scientific feat made possible with Nasa’s international partners that share a can-do spirit to push the boundaries of what is known to be possible.
“Thousands of engineers, scientists, and leaders poured their life’s passion into this mission, and their efforts will continue to improve our understanding of the origins of the universe and our place in it.”
The space agency has arranged a week-long “celebration” of the anniversary of Webb’s first images, including a livestream event on Wednesday night with scientists to discuss the telescope’s impact on exploration and human understanding of the solar system.
The event begins at 9pm BST (4pm ET) and will be broadcast on Nasa Live.
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Cosmology & The Universe
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Astronomers detect most distant fast radio burst to date
An international team has spotted a remote blast of cosmic radio waves lasting less than a millisecond. This 'fast radio burst' (FRB) is the most distant ever detected. Its source was pinned down by the European Southern Observatory's (ESO) Very Large Telescope (VLT) in a galaxy so far away that its light took 8 billion years to reach us. The FRB is also one of the most energetic ever observed; in a tiny fraction of a second it released the equivalent of our sun's total emission over 30 years.
The discovery of the burst, named FRB 20220610A, was made in June last year by the ASKAP radio telescope in Australia and it smashed the team's previous distance record by 50 percent.
"Using ASKAP's array of dishes, we were able to determine precisely where the burst came from," says Stuart Ryder, an astronomer from Macquarie University in Australia and the co-lead author of the study titled "A luminous fast radio burst that probes the Universe at redshift 1" and published in Science.
"Then we used [ESO's VLT] in Chile to search for the source galaxy, finding it to be older and further away than any other FRB source found to date and likely within a small group of merging galaxies."
Current methods of estimating the mass of the universe are giving conflicting answers and challenging the standard model of cosmology.
"If we count up the amount of normal matter in the universe—the atoms that we are all made of—we find that more than half of what should be there today is missing," says Ryan Shannon, a professor at the Swinburne University of Technology in Australia, who also co-led the study.
"We think that the missing matter is hiding in the space between galaxies, but it may just be so hot and diffuse that it's impossible to see using normal techniques."
"Fast radio bursts sense this ionized material. Even in space that is nearly perfectly empty they can 'see' all the electrons, and that allows us to measure how much stuff is between the galaxies," Shannon says.
Finding distant FRBs is key to accurately measuring the universe's missing matter, as shown by the late Australian astronomer Jean-Pierre (J-P) Macquart in 2020.
"J-P showed that the further away a fast radio burst is, the more diffuse gas it reveals between the galaxies. This is now known as the Macquart relation. Some recent fast radio bursts appeared to break this relationship. Our measurements confirm the Macquart relation holds out to beyond half the known universe," says Ryder.
"While we still don't know what causes these massive bursts of energy, the paper confirms that fast radio bursts are common events in the cosmos and that we will be able to use them to detect matter between galaxies, and better understand the structure of the universe," says Shannon.
The result represents the limit of what is achievable with telescopes today, although astronomers will soon have the tools to detect even older and more distant bursts, pin down their source galaxies and measure the universe's missing matter.
The international Square Kilometer Array Observatory is currently building two radio telescopes in South Africa and Australia that will be capable of finding thousands of FRBs, including very distant ones that cannot be detected with current facilities. ESO's Extremely Large Telescope, a 39-meter telescope under construction in the Chilean Atacama Desert, will be one of the few telescopes able to study the source galaxies of bursts even further away than FRB 20220610A.
Journal information: Science
Provided by ESO
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Cosmology & The Universe
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Our universe could be twice as old as current estimates, according to a new study that challenges the dominant cosmological model and sheds new light on the so-called “impossible early galaxy problem.”
“Our newly-devised model stretches the galaxy formation time by a several billion years, making the universe 26.7 billion years old, and not 13.7 as previously estimated,” says author Rajendra Gupta, adjunct professor of physics in the Faculty of Science at the University of Ottawa.
For years, astronomers and physicists have calculated the age of our universe by measuring the time elapsed since the Big Bang and by studying the oldest stars based on the redshift of light coming from distant galaxies. In 2021, thanks to new techniques and advances in technology, the age of our universe was thus estimated at 13.797 billion years using the Lambda-CDM concordance model.
However, many scientists have been puzzled by the existence of stars like the Methuselah that appear to be older than the estimated age of our universe and by the discovery of early galaxies in an advanced state of evolution made possible by the James Webb Space Telescope. These galaxies, existing a mere 300 million years or so after the Big Bang, appear to have a level of maturity and mass typically associated with billions of years of cosmic evolution. Furthermore, they’re surprisingly small in size, adding another layer of mystery to the equation.
Zwicky’s tired light theory proposes that the redshift of light from distant galaxies is due to the gradual loss of energy by photons over vast cosmic distances. However, it was seen to conflict with observations. Yet Gupta found that “by allowing this theory to coexist with the expanding universe, it becomes possible to reinterpret the redshift as a hybrid phenomenon, rather than purely due to expansion.”
In addition to Zwicky’s tired light theory, Gupta introduces the idea of evolving “coupling constants,” as hypothesized by Paul Dirac. Coupling constants are fundamental physical constants that govern the interactions between particles. According to Dirac, these constants might have varied over time. By allowing them to evolve, the timeframe for the formation of early galaxies observed by the Webb telescope at high redshifts can be extended from a few hundred million years to several billion years. This provides a more feasible explanation for the advanced level of development and mass observed in these ancient galaxies.
Moreover, Gupta suggests that the traditional interpretation of the “cosmological constant,” which represents dark energy responsible for the accelerating expansion of the universe, needs revision. Instead, he proposes a constant that accounts for the evolution of the coupling constants. This modification in the cosmological model helps address the puzzle of small galaxy sizes observed in the early universe, allowing for more accurate observations.
The study, “JWST early Universe observations and 𝚲CDM cosmology,”was published in the Monthly Notices of the Royal Astronomical Society (MNRAS) (Oxford University Press)on July 7, 2023.
Journal
Monthly Notices of the Royal Astronomical Society
Subject of Research
Not applicable
Article Title
JWST early Universe observations and ΛCDM cosmology
Article Publication Date
7-Jul-2023
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Cosmology & The Universe
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Webb sees carbon-rich dust grains in the first billion years of cosmic time
For the first time, the James Webb Space Telescope has observed the chemical signature of carbon-rich dust grains in the early universe.
Similar observational signatures have been observed in the much more recent universe, and have been attributed to complex, carbon-based molecules known as polycyclic aromatic hydrocarbons (PAHs). It is not thought likely, however, that PAHs would have developed within the first billion years of cosmic time.
The international team, including researchers from the University of Cambridge, say that Webb may have observed a different species of carbon-based molecule: possibly minuscule graphite- or diamond-like grains produced by the earliest stars or supernovas. Their results, which suggest that infant galaxies in the early universe developed much faster than anticipated, are reported in the journal Nature.
The seemingly empty spaces in our universe are in reality often not empty at all, but are filled by clouds of gas and cosmic dust. This dust consists of grains of various sizes and compositions that are formed and ejected into space in a variety of ways, including by supernova events.
This material is crucial to the evolution of the universe, as dust clouds ultimately form the birthplaces for new stars and planets. However, the dust absorbs stellar light at certain wavelengths, making some regions of space challenging to observe.
An upside is that certain molecules will consistently absorb or otherwise interact with specific wavelengths of light. This means that astronomers can get information about the cosmic dust's composition by observing the wavelengths of light that it blocks.
The Cambridge-led team of astronomers used this technique, combined with Webb's extraordinary sensitivity, to detect the presence of carbon-rich dust grains only a billion years after the birth of the universe.
"Carbon-rich dust grains can be particularly efficient at absorbing ultraviolet light with a wavelength around 217.5 nanometers, which for the first time we have directly observed in the spectra of very early galaxies," said lead author Dr. Joris Witstok from Cambridge's Kavli Institute for Cosmology.
This 217.5-nanometer feature has previously been observed in the much more recent and local universe, including within our own Milky Way galaxy, and has been attributed to two different types of carbon-based molecules: polycyclic aromatic hydrocarbons (PAHs) or nano-sized graphitic grains.
According to most models, it should take several hundreds of millions of years before PAHs form, so it would be surprising if the team had observed the chemical signature of molecules that shouldn't have formed yet. However, according to the researchers, this result is the earliest and most distant direct signature for this carbon-rich dust grain.
The answer may lie in the details of what was observed. The feature observed by the team peaked at 226.3 nanometers, not the 217.5-nanometer wavelength associated with PAHs and tiny graphitic grains. A discrepancy of less than ten nanometers could be accounted for by measurement error. Equally, it could also indicate a difference in the composition of the early universe cosmic dust mixture that the team detected.
"This slight shift in wavelength of where the absorption is strongest suggests we may be seeing a different mix of grains, for example, graphite- or diamond-like grains," said Witstok, who is also a Postdoctoral Research Associate at Sidney Sussex College. "This could also potentially be produced on short timescales by Wolf-Rayet stars or by material ejected from a supernova."
Models have previously suggested that nano-diamonds could be formed in the material ejected from supernovas; and huge, hot Wolf-Rayet stars, which live fast and die young, would give enough time for generations of stars to have been born, lived, and died, to distribute carbon-rich grains into the surrounding cosmic dust in under a billion years.
However, it is still a challenge to fully explain these results with the existing understanding of the early formation of cosmic dust. These results will go on to inform the development of improved models and future observations.
With the advent of Webb, astronomers are now able to make detailed observations of the light from individual dwarf galaxies, seen in the first billion years of cosmic time. Webb finally permits the study of the origin of cosmic dust and its role in the crucial first stages of galaxy evolution.
"This discovery was made possible by the unparalleled sensitivity improvement in near-infrared spectroscopy provided by Webb, and specifically its Near-Infrared Spectrograph (NIRSpec)," said co-author Professor Roberto Maiolino, who is based in the Cavendish Laboratory and the Kavli Institute for Cosmology. "The increase in sensitivity provided by Webb is equivalent, in the visible, to instantaneously upgrading Galileo's 37-millimeter telescope to the 8-meter Very Large Telescope, one of the most powerful modern optical telescopes."
The team is planning further research into the data and this result. "We are planning to work with theorists who model dust production and growth in galaxies," said co-author Irene Shivaei of the University of Arizona/Centro de Astrobiología (CAB). "This will shed light on the origin of dust and heavy elements in the early universe."
These observations were made as part of the JWST Advanced Deep Extragalactic Survey, or JADES. This program has facilitated the discovery of hundreds of galaxies that existed when the universe was less than 600 million years old, including some of the farthest galaxies known to date.
"I've studied galaxies in the first billion years of cosmic time my entire career and never did we expect to find such a clear signature of cosmic dust in such distant galaxies," said co-author Dr. Renske Smit from Liverpool John Moores University. "The ultradeep data from JWST is showing us that grains made up of diamond-like dust can form in the most primordial of systems. This is completely overthrowing models of dust formation and opening up a whole new way of studying the chemical enrichment of the very first galaxies."
Journal information: Nature
Provided by University of Cambridge
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Cosmology & The Universe
|
In 2021, British PhD student Alexia Lopez was analysing the light coming from distant quasars when she made a startling discovery.
She detected a giant, almost symmetrical arc of galaxies 9.3 billion light years away in the constellation of Boötes the Herdsman. Spanning a massive 3.3 billion light years across, the structure is a whopping 1/15th the radius of the observable Universe. If we could see it from Earth, it would be the size of 35 full moons displayed across the sky.
Known as the Giant Arc, the structure throws into question some of the basic assumptions about the Universe. According to the standard model of cosmology – the theory on which our understanding of the Universe is based – matter should be more-or-less evenly distributed across space. When scientists view the Universe on very large scales there should be no noticeable irregularities; everything should look the same in every direction.
Yet the Giant Arc isn't the only example of its kind. These gargantuan structures are now forcing scientists to reassess their theory of how the Universe evolved.
Lopez was studying for her Masters degree at the University of Central Lancashire in the UK when her supervisor suggested using a new method to analyse large scale structures in the Universe. She used quasars – distant galaxies that emit an extraordinary amount of light – to look for signs of ionised magnesium, a sure sign of gas clouds surrounding a galaxy. When light passes through this ionised magnesium, certain frequencies are absorbed, leaving unique light 'signatures' astronomers can detect.
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"I looked into known and documented galaxy clusters, and then started plotting what these areas looked like in the Magnesium II method," says Lopez. "One cluster I looked at was very small, but when I plotted it in magnesium II there was this interesting dense band of magnesium absorption across the field of view. This is how I ended up discovering it. It was a happy accident and I was just lucky that it was me that found it."
What Lopez' "happy accident" uncovered was astonishing. When looking towards the constellation Boötes, a cluster of between 45 to 50 gas clouds, each associated with at least one galaxy, seemed to arrange themselves in an arc 3.3 billion light years across. That is a considerable size given the observable Universe is 94 billion light years wide.
These gargantuan structures are now forcing scientists to reassess their theory of how the universe evolved (Credit: Standret/Getty Images)
According to Lopez's article, it is extremely unlikely (a probability of just 0.0003 per cent) that such a large structure could have arisen by chance. It suggests that it may have formed due to something in the natural physics of the Universe that we currently don't account for. Her findings directly challenge a central facet of the standard cosmological model – the best explanation we have for how the Universe started and evolved.
This facet, known as the cosmological principle, states that on a large scale, the Universe should look roughly the same everywhere, no matter your position or the direction in which you are looking. There should be no giant structures, rather space should be smooth and uniform. This is convenient, as it lets researchers draw conclusions about the whole Universe based only on what we see from our corner of it. However it also makes sense, as following the Big Bang the Universe expanded outwards, flinging matter in every direction simultaneously.
There is another problem. According to the standard model, structures like the Giant Arc simply wouldn't have had time to form.
It would take billions of years to create a structure of this size – Subir Sarkar
"The current idea for how structures formed in the Universe is through a process known as gravitational instability," says Subir Sarkar, a professor of theoretical physics at the University of Oxford.
About a million years after the Big Bang, when the Universe was expanding, tiny fluctuations in density led to bits of matter clumping together. Over billions of years, the pull of gravity eventually led these clumps to form stars and galaxies. However, there is a size limit to this process. Anything larger than about 1.2 billion light-years across simply wouldn't have had sufficient time to form.
"To form structures you need particles to congregate close to each other so gravitational collapse can occur," says Sarkar. "Those particles would have to move in from outside the structure to get there. So, if your structure is 500 million light years across, light would take 500 million years to move from one end to the other. However, the particles we are talking about are moving much more slowly than light, so it would take billions of years to create a structure of this size, and the universe has only been around for about 14 billion years."
Boötes the Herdsman was found to contain a giant arc of galaxies some 3.3 billion light years across (Credit: Allexxandar/Getty Images)
The Giant Arc discovered by Lopez isn't the only large-scale structure discovered by astronomers.
There's the "Great Wall" (also called the CfA2 Great Wall) of galaxies discovered in 1989 by Margaret Geller and John Huchra. The wall is approximately 500 million light-years long, 300 million light years wide, and 15 million light years thick.
Even bigger is the Sloan Great Wall – a cosmic structure formed by a giant wall of galaxies, discovered in 2003 by J Richard Gott III and Mario Juric and their colleagues at Princeton University. That wall is nearly 1.5 billion light years in length.
We calculated it and then realised, 'Uh oh, this is the biggest thing in the Universe' - Jon Hakkila
In the last decade the discovery of these behemoths has accelerated even further. In 2014, scientists discovered the Laniakea supercluster, a collection of galaxies in which our own Milky Way resides. Lanaikea is 520 million light years across and contains roughly the mass of 100 million billion suns. Then in 2016 the BOSS Great Wall – a complex of galaxies over one billion light years across – was uncovered. BOSS is made up of 830 separate galaxies that gravity has pulled into four superclusters. The galaxies are connected by long filaments of hot gas. In 2020 the South Pole Wall, which stretches 1.4 billion light-years across was also added to the list.
However the current record holder for the biggest of these structures is the Hercules-Corona Borealis Great Wall. Discovered in 2013, it spans 10 billion light years – more than one-10th the size of the visible Universe.
Galaxies began to form about a million years after the Big Bang, as matter started to clump together (Credit: Pixelparticle/Getty Images)
"We calculated it and then realised, 'Uh oh, this is the biggest thing in the Universe'," says Jon Hakkila, professor of physics and astronomy at the University of Alabama in Huntsville.
Their concern was justified. Both Hakkila and Lopez performed a range of statistical tests to try to prove that the results couldn't be down to chance. For the Giant Arc, the results have a confidence level of 99.9997%. In scientific research, the gold standard for statistical significance is known as 5- sigma, which equates to a probability of about 1 in 3.5 million that the results are down to chance. The Giant Arc reached a significance of 4.5 sigma, so there's still the possibility that the structure is a chance arrangement of stars.
"Our eyes are very good at seeing patterns. You might see initials in the clouds, but that's not a real structure, your mind is imposing a structure on what is actually random," explains Sarkar. "However, I don't think that is the case in this situation, I think it is a genuine physical chain of superclusters."
It isn't the first time that the model will have had to have been adapted
If more structures like the Giant Arc and Hercules-Corona Borealis Great Wall are proven to exist, astronomers will be forced to rewrite – or at least revise – the standard model of cosmology.
It isn't the first time that the model will have had to have been adapted. In 1933, Caltech scientist Fritz Zwicky measured the mass of a cluster of galaxies, and found the number to be smaller than he expected. The mass was so small, in fact, that the galaxies should have flown apart and escaped the gravitational pull of the cluster. Something else, therefore, must hold the clusters of galaxies together.
This "something" is dark matter, a mysterious substance thought to make up 27% of the Universe. Then in 1998, the model was further adapted to include dark energy, after two independent teams of astronomers measured the expansion of the Universe, and found that it was speeding up.
Either way, we should know for sure within the next few years. The Legacy Survey of Space and Time (LSST), a planned 10-year survey of the southern sky, may provide astronomers with an unprecedented view of the Universe.
"It takes a lot to make a paradigm shift, especially when people have their lives and careers invested in it, but ultimately with science we have to see who is right," says Sarkar.
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Cosmology & The Universe
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The satellite can now begin investigating dark matter and dark energy, which are some of the greatest mysteries in cosmology. Dark matter accounts for 85% of the matter in the universe but is effectively invisible, and dark energy causes the cosmos to expand at an ever-increasing rate.
Euclid launched to investigate these cosmological mysteries, sometimes collectively known as the dark universe, on July 1 and took a four-week journey to Lagrange point 2, a gravitationally stable point in the Earth-sun system. Although Euclid reached its destination safely, its operators noticed a problem after the spacecraft took its first incredible images of the cosmos: Euclid's Fine Guidance Sensor was having trouble finding its guiding stars, which Euclid uses for navigation.
The cause of this issue was cosmic rays — charged particles that the sun emits during periods of high solar activity. The cosmic rays were impacting the Fine Guidance Sensor, creating signals that Euclid was incorrectly identifying as stars. In addition, stray light from the sun and solar X-rays were interfering with the spacecraft. As a result, artifacts caused by this interference occasionally outnumbered the real stars being spotted by Euclid, meaning the spacecraft couldn't resolve the star patterns it needed to navigate.
A striking example of the effect of this hiccup on Euclid's operations is an image of a distant star field that shows strange loops and lassos, reminiscent of a child's doodles (shown above). Although beautiful, these doodles aren't helpful in the search for the subtle patterns in distant galaxies and star clusters that could reveal clues about dark energy and dark matter.
Ironing out Euclid's teething troubles
These types of glitches are often experienced during the initial phase of a spacecraft's operations, known as the commissioning phase. Teams at ESA mission control have been working around the clock to better equip the craft for its space-based environment.
The mission team created a software patch that was first applied to an electric model of Euclid here on Earth before being tested on the real thing at Lagrange point 2, which is around 1 million miles (1.5 million kilometers) from home, ESA officials said in a statement. After being updated and undergoing 10 days of testing in orbit, the Fine Guidance Sensor is working as intended, and Euclid's guide stars have once again been located.
"Our industrial partners — Thales Alenia Space and Leonardo — went back to the drawing board and revised the way the Fine Guidance Sensor identifies stars," Micha Schmidt, Euclid spacecraft operations manager, said in the statement. "After a major effort and in record time, we were provided with new on-board software to be installed on the spacecraft. We carefully tested the software update step by step under real flight conditions, with realistic input from the Science Operations Centre for observation targets."
Euclid is now ready to restart its all-important performance verification phase, which was interrupted in August , during which final testing will be performed.
"The performance verification phase that was interrupted in August has now fully restarted, and all the observations are carried out correctly," Giuseppe Racca, Euclid project manager, said in the statement. "This phase will last until late November, but we are confident that the mission performance will prove to be outstanding and the regular scientific survey observations can start thereafter."
This is the last step before Euclid can start investigating the dark universe. Euclid will do this by examining around a third of the sky over Earth and by looking back over 10 billion years of cosmic history, mapping 3D models of galaxies to see how the 13.8 billion-year-old universe has taken shape and what role dark matter has played in this evolution. Euclid will also look at large-scale galactic disturbance to see the influence of dark energy as it pushes galaxies apart faster and faster.
"Now comes the exciting phase of testing Euclid in science-like conditions, and we are looking forward to its first images showcasing how this mission will revolutionize our understanding of the dark universe," Carole Mundell, ESA's director of science, said in the statement.
Originally posted on Space.com.
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Robert Lea is a science journalist in the U.K. who specializes in science, space, physics, astronomy, astrophysics, cosmology, quantum mechanics and technology. Rob's articles have been published in Physics World, New Scientist, Astronomy Magazine, All About Space and ZME Science. He also writes about science communication for Elsevier and the European Journal of Physics. Rob holds a bachelor of science degree in physics and astronomy from the U.K.’s Open University
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Cosmology & The Universe
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"I would not have the mental or physical wherewithal to do what I do if it were not for working out!" Suleman wrote in a new candid post
Nadya Suleman is getting candid about her health since giving birth to her octuplets in 2009.
Sharing several gym selfies and a video of herself in action, Suleman wrote in her caption, “I’ve been asked for years how I stay physically strong and healthy (and mentally sane 😵💫), in spite of my stressful, busy lifestyle with such a big family.”
“Lifting weights has been my method of constructively channeling stress, consistently, for over 30 years,” she continued. “Weight training has become even more of a priority subsequent to birthing octuplets, to maintain my strength and mobility alone.”
She further revealed: “As a repercussion of the pregnancy, I sustained three more herniated discs (had one herniated disc from a work related injury decades ago); bilateral sciatica; damaged sacrum and peripheral neuropathy (and a torn abdominal cavity to top it off 💁🏻♀️).”
“Such disabilities would render me incapacitated if I were to lead a sedentary lifestyle. Though it seems counterintuitive, the more active I am, the less pain I experience,” Suleman shared. “Several days without weight training exacerbates my already excruciating back pain and near immobility.”
“I strive to strength train 3-4 days per week, plus one hour of cardio 4-5 days per week (switched from the stair master to stationary bike years ago),” she said of her workout routine.
“Fortunately, my kids have adopted the same active lifestyle. My oldest three weight train, far heavier than I, and more frequently,” noted Suleman, referring to her sons Elijah, 21, and Joshua, 19, and daughter Amerah, 20. She is also mom to twins Calyssa and Caleb, 16, and son Aidan, 17.
“Ironically, my oldest son Eli, who has been training consistently for three years, has surpassed what I’ve achieved in 30, and loves mocking me at the gym lol,” Suleman wrote. “He has encouraged me however, to lift heavier, using proper technique, which has improved my strength and performance.”
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She then shared the following words of encouragement. “To my fellow busy parents out there…never compare yourself to anyone else!" Suleman wrote. "Your current fitness level and fitness journey is unique to you, so only strive to be the best version of yourself.”
“Focus on setting personal goals and aim to achieve them, progressing at your own pace,” Suleman advised. “Lead by example so your children learn to prioritize physical activity, and encourage them to workout with you!”
“Do not feel guilty for taking time to renew and recharge,” she concluded. “Your family will benefit immensely when you take care of your mind and body, as you will have more positive energy to give. I would not have the mental or physical wherewithal to do what I do if it were not for working out! #ParentsLetsLeadByExample 💪🏽.”
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Read the original article on People.
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Weightlifting & Bodybuilding
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Over the past year, all kinds of fitness and wellness trends have risen in popularity - from the bizarre fad that saw people tanning their butts and genital area to the strange craze that involved walking backwards on a treadmill.As 2022 comes to an end and 2023 approaches - many are left wondering, what new health trends are going to dominate next year? Ahead of the new year, DailyMail.com spoke to numerous personal trainers and health buffs - who shed some light on the workout activities and training techniques that they think will be in style throughout 2023, so you can get a head start on them. DailyMail.com spoke to numerous personal trainers who shed some light on the workout activities and techniques that they think will be in style throughout 2023 (stock image)One workout coach says he thinks an odd muscle-building method that sees people restriction the blood flow to their extremities by using a tourniquet will be the biggest thing in 2023, while another explained why cold plunges will likely spike in popularity next year.From an injection that can heal joint pain and improve skin condition to an infrared technique that can boost testosterone, here's all the fitness and wellness trends that you can expect to become all the craze during 2023, according to health and gym professionals - as well as which ones you should try and which you should avoid.Bizarre new trend that sees people restricting the blood flow to their extremities will likely rise in popularity next year According to New York personal trainer Kevin Richardson, a muscle-building technique known as Blood Flow Restriction training is going to become all the craze in 2023 (stock image) The strange method involves applying pressure to an extremity, often using something like a tourniquet, to 'restrict blood flow' on the muscles you're training (stock image)According to Kevin Richardson, a personal trainer based in New York, a muscle-building technique known as Blood Flow Restriction (BFR) training is going to become all the craze in 2023. 'Look out for folks with tight bands around their arms and legs working out next to you in 2023,' Kevin (seen) told DailyMail.comThe strange method involves applying pressure to an extremity, often using something like a tourniquet, to 'restrict blood flow' on the muscles you're training.'What I have seen gaining in popularity is Blood Flow Restriction training whereby a tourniquet is used to restrict blood flow in the muscles being trained,' he told DailyMail.com recently.'Some studies have shown it increases the muscle mass, strength, and endurance - even when training with lighter loads. 'Several vendors have picked up on the trend and I've been told that some of the specialized tourniquets for arms are often sold out as the demand is so high.'So look out for folks with tight bands around their arms and legs working out next to you in 2023.' While Kevin called the trend 'a bit on the bizarre side,' he said it has 'evidence-based backing,' but added that it's important to do in 'short' increments.According to APTA.Org, BFR training 'can help patients to make greater strength training gains while lifting lighter loads, thereby reducing the overall stress placed on the limb.'MikeReinold.com added that the benefit of the training method is that it allows someone to 'exercise with lower intensity, but, still have the benefits of high-intensity training.'People are going to focus more on long-term health - rather than short-term results in 2023 Alexandre Folaci said he expects to see people focusing on doing things that improve their long-term health rather than exercises that give them short-term results (stock image) Alexandre (seen) said people can put a 'protocol in place' when they're young that can help them when you're older - and he expects many people to start paying attention to that in 2023Alexandre Folaci, a personal trainer who has coached everyone from A-list celebrities to royal family members, told DailyMail.com that he expected to see a rise in people focusing on doing things that improve their long-term health rather than exercises that give them short-term results next year - something he's seen become popular among his own clients in recent months.'My vision for [my clients] is for them to be able to live up to 120 years old and still be able to run, lift weight, and move normally even when they're old,' he told DailyMail.com. Men's Journal listed lateral band walks (seen), neutral-grip dumbbell bench presses, suspension trainer rowing, calf extension or leg presses, kettlebell swinging, alligator crawls and farmer's walks as some of the best longevity training methods'A lot of people now, when they're 65, they can't even move anymore, they're walking with a cane, they're in terrible pain everywhere.'He explained that people can put a 'protocol in place' when they're young that can help them when you're older - and he expects many people to start paying attention to that throughout 2023.'This is really becoming more and more popular, more trendy,' he continued. 'If you do the right things you can really push your life expectancy way beyond 100 years old.'Men's Journal listed lateral band walks, neutral-grip dumbbell bench presses, suspension trainer rowing, calf extension or leg presses, kettlebell swinging, alligator crawls, and farmer's walks as some of the best longevity training methods. Alexandre added that you can also add '20-30 years to your life' by eating healthy, sleeping enough, keeping your brain active, and avoiding drugs and alcohol. Cold plunges and showers may become the hottest new trend in 2023 Alexandre also predicted that cold plunges - a method that involves you immersing yourself in cold water - may also become a popular trend next year (stock image)Alexandre also predicted that cold plunges - a method that involves you immersing yourself in cold water - may also become a popular trend next year. According to the trainer (seen), there's a bunch of health benefits that can come from something as simple as taking a freezing cold shower, so he expects to see more and more people doing it throughout 2023According to the trainer, there's a bunch of health benefits that can come from something as simple as taking a freezing cold shower, so he expects to see more and more people doing it throughout 2023.'When you're in the cold, your entire cardiovascular system shrinks, all your arteries get much thinner,' he explained. 'It pushes the blood out of your muscles and this helps you flush out toxins, pain, and inflammation. 'In terms of pain relief and muscle healing, this helps a lot. It can accelerate the healing process of an injury five to two times. It also boosts your immune system.'In addition to its physical benefits, the coach added that it can also have a huge positive impact on your mindset.'Some people like to do it first thing in the morning because they say it's the hardest thing they have to do during their day, so once they get over it, everything else will be easier in their day,' he added. 'It has a mind-strengthening element to it.' In addition to its physical benefits, the coach added that it can also have a huge positive impact on your mindset (stock image)TheColdPlunge.com echoed these sentiments and added that it can also help 'boost daily energy,' as well as give you a much-needed 'pick me up.' 'Sports medicine has utilized cold water therapy for years, to help the active recovery of your muscles,' the publication explained. 'Being immersed in cold water stimulates leukocytes, the white blood cells that help fight off sicknesses.'It also causes the lymphatic system to contract, forcing fluid through the lymph nodes. 'This process aids in detoxing the body and strengthening your immune system. A study has shown to substantially lower upper respiratory tract infections.'It's also said to 'increase your baseline dopamine, reduce depression, improve overall mood, dramatically reduce inflammation, and help with chronic pain.' High intensity resistance training will be in next year, while long cardio sessions will be out Kevin added that another thing he expects to rise in popularity next year is high intensity resistance training - also known as HIRT - rather than long cardio sessions (stock image)Kevin added that another thing he expects to rise in popularity next year is high intensity resistance training - also known as HIRT - rather than long cardio sessions.According to Technogym.com, HIRT involves using short, intense periods of resistance training in a row without resting.Kevin pointed out that it allows you 'build muscle, increase strength, and lose weight' while not taking up much of your time.'HIRT continues to build in terms of popularity ... It has a training volume of only 10 minutes three times a week,' he explained. 'High intensity resistance training has helped hundreds of men and women realize their fitness goals in less time. 'And with the number one excuse for not training being lack of time, the idea of only needing a half hour a week to achieve and maintain a high level of physical fitness continues to be the fastest growing trend among everyone from celebrities to CEOs.'It's how I train and it's how I have trained my clients for the past 31 years and it's hard to argue with so many years of success stories.' Kevin (seen) pointed out that it allows you 'build muscle, increase strength, and lose weight' while not taking up much of your time Fitness guru Anna Kaiser, from New York, warned against replacing cardio with HIRT. Instead, she suggested combining the two (stock image)Alexandre agreed, telling DailyMail.com that he's seen more and more people opting to workout at home rather than going to the gym recently - something he expects to continue throughout 2023. 'Cardio is incredibly important for heart health,' Anna (seen) said. 'Elevating your heart rate at least 30 minutes a day... is incredibly important''Fifteen-minute workouts with no equipment have been on the rise,' he said, adding that things like animal crawls, which are easy to do from the comfort of your own home, are likely to take over next year.Fitness guru Anna Kaiser, from New York, also told DailyMail.com: 'I see a rise in short, low intensity strength workouts and a drop in daily cardio.'But she warned against replacing cardio with HIRT. Instead, she suggested combining the two.'Cardio is incredibly important for heart health,' she added. 'Elevating your heart rate at least 30 minutes a day (especially if we find ourselves seated for work the majority of the day) is incredibly important. 'With the rise of the digital era, our lifestyles have become much more sedentary, making cardio even more important for long-term health.'Prepare for a rise in hyaluronic acid injections, which improve joint injuries, cure skin conditions and help with hair loss Alexander also said he suspects that hyaluronic acid injections - a chemical used to treat joint injuries, which can also improve skin and hair quality - are going to soar in 2023 (stock image)Alexander also said he suspects that hyaluronic acid injections are going to soar in 2023.While the chemical is normally used to treat joint injuries, he highlighted a series of other things it can be used for.'It's like putting oil in rusty gears. If you put hyaluronic acid in arthritic joints, it will bring back some [liquid] in your joints and make it easier with less pain and inflammation,' he shared. 'It's become more and more popular [to treat injuries], but people also use it for skin treatment and hair loss, they use it for a lot of other things.'MayoClinic.org reported that hyaluronic acid is 'similar to a substance that occurs naturally in the joints,' so it works as a 'lubricant and shock absorber in the joints and helps them to work properly.'EmpireMedicalTraining.com added that it also helps to stimulate the body's production of 'natural collagen,' which 'adds volume to the skin and smooths or erases age-related lines and wrinkles.' Biohacking treatments like infrared, compression boots and oxygen chambers will be all the craze in 2023 Anna (seen) predicted that more and more wellness boutiques and fitness centers will add 'recovery and biohacking options like infrared, compression boots, and oxygen chambers' Something known as red-light therapy - a treatment that uses low wavelength red light - became a hot topic earlier this year, and Anna thinks it will grow in popularity (stock image)Anna predicted that more and more wellness boutiques and fitness centers will add 'recovery and biohacking options like infrared, compression boots, oxygen chambers and cryotherapy' throughout 2023.Biohacking is the 'practice of making small changes to your lifestyle to create incremental improvements to your overall well-being,' according to InfaredSauna.com.Something known as red-light therapy - a treatment that uses low wavelength red light - became a hot topic earlier this year when Tucker Carlson revealed that he uses the method to increase testosterone.At the time, many people shunned the technique, but Anna thinks it will become widely accepted over the next year.In addition, she said she thinks compression boots - which help boost circulation, improve lymphatic function, release muscle tension, increase mobility and eliminate soreness - as well as oxygen chambers will become the next big thing. Alexandre said he also sees oxygen chambers rising in popularity next year. He told DailyMail.com, 'Oxygen chambers on the rise up' (stock image)Alexandre said he also sees oxygen chambers rising in popularity next year. He told DailyMail.com: 'Oxygen chambers on the rise up. 'The more I have been learning about longevity, the more I have been seeing other experts in the field mentioning oxygen chambers so it's a consensus in the industry.' While using an oxygen chamber, you breathe 'pure air in a pressurized environment,' according to the MayoClinic.org. 'In a hyperbaric oxygen therapy chamber, the air pressure is increased two to three times higher than normal air pressure,' it reported.'Under these conditions, your lungs can gather much more oxygen than would be possible breathing pure oxygen at normal air pressure. 'This extra oxygen helps fight bacteria. It also triggers the release of substances called growth factors and stem cells, which promote healing.' Expect to see people turning to dance-based workouts next year Anna told DailyMail.com that she thinks 2023 will see a rise in people turning to dance-based workouts - like Zumba - since they're more fun and create a sense of 'community' (stock image)Anna told DailyMail.com that she thinks 2023 will see a rise in people turning to dance-based workouts - like Zumba - since they're more fun and create a sense of 'community.''There will be a focus on fitness for mental health,' she theorized. 'Dance workouts are rising in popularity due to the happy factor and community that they create.'Piedmont.org reported that you can burn 600 to 1,000 calories from a one-hour Zumba workout.It added that it 'tones your entire body' by 'targeting lots of different muscle groups at once' while getting your heart rate up. 'There will be a focus on fitness for mental health,' she theorized. 'Dance workouts are rising in popularity due to the happy factor and community that they create' (stock image)It also pointed out that the more people 'enjoy their workout routine,' the more likely they will be to 'stick with it.''Many people say they have so much fun dancing that they forget they're actually exercising,' the outlet added.'Turning your attention to dance, and away from the daily grind, is also a great way to relieve stress.'Studies show that exercise is very effective at reducing fatigue, improving alertness and concentration, and enhancing overall cognitive function.'
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Weightlifting & Bodybuilding
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When 50-year-old Anna Jenkins, the founder of We Are Fit Attitude (Wafa), a woman-only health and fitness club, looked online for images of older women exercising, she was irritated by the pitiful size of the weights: the stock image is of a woman with grey hair lifting a 1kg weight, as if doing so were some kind of milestone. My personal bugbears are the photos in which there is a personal trainer with an expression of infinite patience next to the older woman, as if the latter is weak and half witted.
Stock photos are the internet’s idea of what the world should look like, sets of generic images intended to illustrate articles and advertising, often revealing more worldview than they probably set out to. There are famously a lot of photos of white women laughing near salad, meant for healthy eating content, but also reinforcing inane cheer and self-denial as cornerstones of femininity. If fitness imagery of the young is all about aspiration – six packs, muscle definition and impossible body fat percentages – fitness imagery of older people is almost anti-aspirational. Its message is: “You probably can’t do anything at all, but look over here, there’s a lady managing this tiny thing.”
Jenkins runs the Wafa classes remotely and in person for women ranging from their late 30s to their mid-70s. One Saturday, at a class in Merton, south London, they decided to create a new set of photos, repopulate the ecosystem of stock photographs, so that when you search for “older women exercising”, you will be able to see what that really looks like. “These are proper weights,” says Annette Hinds, 60. “We’re not pussyfooting about.”
Jenkins went into group work and coaching from personal training because she had noticed that, in the gym: “Women would go straight to the cardio machine because they knew how it worked. It’s a frightening environment when you think you don’t belong, when you’re unhappy in your body shape. But they didn’t need more cardio – at 45-plus your body needs strength work. Especially during the menopause. It’s just a fact.”
As your bones lose density, the only way you will protect them is by keeping your muscle mass; building strength in middle age is part of what will define the shape and tempo of your old age. But as Glenda Cooper, 51, who usually does this class remotely five times a week, says, there is more to it than that. “Women at this time of life have parents we’re caring for. I’ve got two kids. You don’t want to take up too much space, you feel invisible anyway, you don’t make time for yourself. It’s so important to have a sense of your own strength, which I think is absent from the rest of our lives.”
The photographer documenting today’s class, Jason Alfred-Palmer, is the son of one of the Wafa women, Hilary Palmer, 61. Methodically, unobtrusively, he catches the kettlebell swings, the slam balls in action, the planks, the radically enthusiastic press-ups. There is another cliche that is unlikely to survive this photoshoot: that middle-aged women are somehow less competitive than everyone else, happy to retreat to the sidelines.
Sure, it is extremely comradely. “Nobody here is going to tease me if I get out of step,” says 76-year-old Linda Redford, who has a really friendly manner and impressive upper-body strength. But there are all these things you are supposed to lose interest in, in your dusk to twilight years – punching things, boasting gleefully, winning. “All my peers are having hip operations and their knees are going; they all make a noise when they get out of a chair. I don’t want to be like that,” Redford says.
The atmosphere is fierce: as Lorraine Turner, 59, says: “I never used to think I was competitive, but later in life, I’ve realised that I am. I get a lot out of it if I push myself more.” Karen Silvestri, 60, remarks archly: “My husband’s a chef so I eat a lot and drink a lot. I still manage to retain this normal shape.”
Palmer’s daughter paid her a compliment on her butt the other day: “She said it wasn’t flat like a lot of women my age.” Downward comparison is very motivating, and it is also fun to watch when people are so unabashed about it.
“We’re a funny bunch, women, aren’t we?” Teresa Klasener, 61, says. She was very active until she got rheumatoid arthritis, then it all hit the skids until she started with Wafa two years ago. “We have all these mental blocks, we don’t prioritise ourselves, but once we’re in a group, we’ll fly.”
Jenkins says: “When I first became a personal trainer, I’d see a lot of women who were yo-yo dieters, and it was often because they were trying to be skinnier than their bodies were meant to be. I think exercise makes you confident in your shape as it is.” That might be the ultimate break with the visual norms of the fitness industry, that these are images of strength and exertion for their own sake, not for how they’ll make you look in spaghetti straps.
“I never knew what people were talking about with the endorphin thing,” Redford says. “And now, I do feel a sense of joy and self-congratulation, knowing that I just fucking went for it.”
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Weightlifting & Bodybuilding
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SAVE UP TO $1,000: As of August 1, a summer sale from Tempo offers $100 off the Move compact smart weight system (now $395) or $1,000 off the Studio smart fitness mirror (now $1,495).
A new launch from Tempo and its AI-powered fitness tech is changing the game of at-home workouts.
On July 30, Tempo released brand new adaptable daily training plans that use your biometric data (taken from wearables, body scanning, and 3D cameras) to calculate your "Readiness Score" — which gauges how hard your body is prepared to go that day — and customizes an optimal workout for the day using the Tempo weightlifting package you have at home. Tempo will continue to track your progress week over week, adapting your plan in real time for maximum results between the strength test at the beginning and end of your plan.
If that's not enough of a sign to bring Tempo home, maybe a huge sale will: To celebrate the launch, Tempo is slashing $100 off the Move compact smart weight system (now $395) and $1,000 off the Studio smart fitness mirror (now $1,495).
Tempo Studio — $1,495
$2,495 (save $1,000)
Our favorite smart fitness mirror for traditional weightlifting, the Tempo Studio is a freestanding 42-inch AI-powered display that plays live and on-demand workout classes at home and provides real-time feedback on your form. Workouts coincide with the included weights and storage cabinet. To up the ante to heavier lifting like bench pressing or deadlifting, you'll need to bump up to a pricier Plus or Pro package — that's where this discount comes in extra handy.
The Studio is easily the best way to take advantage of the two general training plans that Tempo offers: one for maximizing strength and muscle development across several muscle groups, and one for balancing strength gain with body definition through cardio and HIIT training.
To shave $1,000 (up to 40%, if you choose the cheapest Standard Studio) off your Tempo Studio Package, combine the automatic $800 discount plus an extra $200 discount that just requires an email address. These two discounts can be applied together and will be a sweet cushion for funding your Tempo membership fee.
Tempo Move — $395
$495 (save $100)
Tempo's compact home free weight system includes color-coded dumbbells and adjustable smart weight plates that sync up with the Tempo app. Then, all you need is a smartphone and a TV to follow AI-powered workouts from your living room. The Tempo Move was one of our favorite fitness tech products of 2022.
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Weightlifting & Bodybuilding
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A 63-year-old woman who became a bodybuilder in her seventh decade aims to prove that life doesn't end after 50 for women.Ilene Block, from Maui, Hawaii, spent most of her life on diets and following fads in a bid to have the perfect body. But in 2020, aged 61, she decided to dedicate herself to bodybuilding to stay fit. Ilene, who now trains six times a week, has competed in two figure competitions and is currently preparing to compete in more next year. The sexagenarian has won bodybuilding competition thanks to her toned physique. She said taking part in the show changed her perspective on what women can accomplish in their 60s When she turned 60, Ilene decided that for her 60th year, she wasn't going to be on a diet, which led to her gaining up to 30lbs.But after coming across impressive before and after pictures of Joan MacDonald, a 76-year-old fitness fanatic, on social media, Ilene says it caught her eye and knew that she didn't have any excuse as her 61st birthday approached.Ilene, who now trains six times a week, has competed in two-figure competitions and is currently preparing to compete in more next year.Ilene added: 'Joan started her fitness journey at 70, so I had no excuse with my 61st birthday getting closer. Ilene Block, from Maui, Hawaii, gained 30lbs the year she turned 60 after giving up on fad diets. But in 2020, aged 61, she decided to dedicate herself to bodybuilding to stay fit. Pictured before Now 63, Ilene has shed 40lbs after taking up bodybuilding in 2020 and feels more confident than ever 'So in February 2020, I signed up for a macro-based program and decided it doesn't matter how long it was going to take as long as it worked.'Within a year I lost 40lbs and felt great.'I'd always wanted to do a bodybuilding show, but because of my busy career as a lawyer and bringing up my kids, I could never commit to doing it during my thirties as the preparation is intense.'So I decided to reach out to a coach who had helped prep women in their 50s and asked if he was ready to coach a woman in her 60s to get ready for a show and it all started from there.'Since then I have competed in two figure bodybuilding shows, and I am currently preparing my body for more shows next year. After turning 60, Ilene, pictured, who spent her life trying different fads to stay slim, decided to let go of her diet completely The 63-year-old, pictured before, felt inspired to make a change after coming across the social media accounts of a 73-year-old fitness fanatic Irene, pictured before, admitted she's always wanted to take part in a bodybuilding show, but that life took over 'Even now, I can't believe I have managed to do this. When I walked on stage, in my bikini, posing and feeling confident, I was just thinking to myself, am I really doing this?'It's amazing. One of my friends said to me that women turn invisible after they turn 50, and I do not agree with this at all.'I want to prove that stereotypes aren't true and that women can do whatever they want at whatever age.'I began my preparation for my shows in January 2022 with a mini build for my muscles and by June I started to cut.'I lost 24 lbs in 25 weeks during my prep for the show and got down to 120 lbs by the time I stepped on stage.Ilene began to tone her body, left, before reaching her bodybuilding goals, and got back to the weight she was when she was married decades ago, right 'I couldn't believe it. I was around 120lbs when I got married in my early twenties and I couldn't believe I was back to this weight.'Ilene decided to take part in two shows in the space of two weeks and was the oldest competitor at both.Competing in bodybuilding shows in her sixties changed Ilene's view of what is possible for women when they reach a certain age.She said: 'Although I used to exercise, I was never pushing myself out of my comfort zone and I was stuck in a rut with what I was doing. Ilene's body became more toned, with her losing 40lbs within weeks of her taking up bodybuilding Ilene showing off the weight she lost shortly after picking up bodybuilding as a hobby in 2020, aged 61 The 63-year-old, whose training includes weight lifting, pictured, said she feels fitter than she's ever been before 'Now, I am training six times a week, with a focus on weight lifting. It's amazing to feel so fit and healthy at this age.'I am now fitter and healthier than I have ever been before in my life. How exciting is that?'As I was about to step on stage for the first time, I had a moment of panic.'But I had worked my butt off to get to this position and I wanted to celebrate my moment.'I also had lots of posing training because I wanted to feel confident, comfortable and like I belonged there when I was on the stage. Ilene, pictured now, who trains six times a week, said she is amazed that she feels 'so fit and healthy' at her age The 63-year-old said it's 'fascinating' see how her body responds to training, in spite of being in her 60s and post-menopause After taking part in bodybuilding competitions in 2022, Ilene wants to spend this year toning her body, with the goal to take part in new competitions in 2025 'I couldn't believe I was really doing this because I thought it was something that had passed me by years ago, but here I was, in my sixties and just starting out.'Even though I am older and post-menopausal, it is so fascinating to see how my body responds to training and my diet, and I can't wait to see what I can achieve for the next show.'I am going to spend this year focusing on building my body before cutting again for the shows which will be around my 65th birthday.'Ilene wants to challenge society's view of women in their sixties, as they can achieve whatever they put their minds to.She said: 'It's never too late and you're not too old. I want people to know this.'My exterior now matches how I feel inside.'Women reach out to me and say that they look how I looked in my before pictures and that I have given them hope, so I am on a mission to change older women's perspectives and inspire as many people as possible.'I have friends who spend their days playing wordle, cooking and eating, and while there is nothing wrong with this, I am just embarking on a new adventure in my life and there is so much more to discover and achieve.'Life doesn't stop after your turn 50.'Whatever society and social media are telling you, find out what you want for yourself and put your mind to achieving it.'
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Weightlifting & Bodybuilding
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Arnold Schwarzenegger addresses dangers of steroids in a latest interview
Arnold Schwarzenegger has recently cautioned young people to stop steroids abuse.
In a new interview with Men’s Health for July/August cover, the Terminator star stated that people have been dying from using “performance enhancing drugs”.
“Bodybuilding always, always was considered a safe sport,” said the actor.
Arnold noted, “But now, it’s not. Now people are dying. They’re dying because of overdoses of drugs, and they don’t know what they’re doing.”
The actor recalled his bodybuilding days in the 1970s when he legally used a “regimen of testosterone and D-Bol” under the guidance of a doctor.
Arnold pointed out that people are “listening to charlatans” these days.
“If I want to go and get medical advice from a legitimate doctor, I go to UCLA, or I go to the Cleveland Clinic,” remarked the 75-year-old.
Arnold advised, “Don’t go there.”
“We are at a time now, where we always look for the easy way to make money, the fast way to get rich, the easy way to be an influencer. Any time you abuse the body, you’re going to regret it later on,” explained the actor.
He stated, “I want young people to know that I have seen people getting kidney transplants, and suffering tremendously from it.”
In the end, Arnold added, “I still work out every day, I ride my bike every day, and I make movies — show business is another part of my life. love everything that I do. There’s no retiring. I’m still on this side of the grass, so I’m happy. My plan is to live forever and so far, so good!”
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Weightlifting & Bodybuilding
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No weigh! Father who was 16st at his heaviest and 'didn't recognise' himself after ballooning during lockdown loses four stone in five months and becomes European bodybuilding championTim McGibbon, 33, from Lincolnshire, weighed 16-and-half stone at heaviestHe piled on pounds during lockdown and after birth of daughter Got stuck in a rut so decided to start a weight loss journey Lost four stone and became a European bodybuilding champion Published: 09:51 EDT, 24 July 2022 | Updated: 10:02 EDT, 24 July 2022 An overweight father who lost 4st in just five months and became a European bodybuilding champion now wants to inspire others on their weight loss journeys. Tim McGibbon, 33, from Lincolnshire, weighed 16st 7lb at his heaviest after ballooning during lockdown, and 'didn't recognise what he saw' when he looked in the mirror.After previously taking part in a bodybuilding competition in 2019, the teacher and online coach decided to use a contest- Global Physique Organisations Battle of Den Helder as motivation, entered himself, and began his weight loss journey. In a bid to get lean again, he started eating a healthier diet and upped his training regime to a combination of cardio and weights five or six times a week. He now weighs 12 and a half stone. Tim, pictured before his weight loss, weighed 16-and-a-half stone at his heaviest after ballooning following the birth of his daughter during lockdown He decided to enter a bodybuilding competition to motivate himself to get lean again and trained five to six times a week, eating a healthier diet. He became a European bodybuilding champion at Global Physique Organisations Battle of Den Helder When Tim wants a snack now he has porridge oats with maple syrup as a quick and simple option Tim piled on the pounds during lockdown and after his daughter was born, saying that he had become 'lazy' with his food. 'We were in lockdown and I was unable to train - I became really lazy with my food and that's when the tiredness set in,' he said.'I was left feeling unhappy. I knew I had got myself into a bad position health and fitness wise and needed to get back on track ASAP.' The 33-year-old decided it was time to take action and make his health and fitness a priority, admitting that he was 'stuck in a rut.' The new father does cardio and weight training and also aims to hit 15,000 steps a day and eats meals including chicken, vegetables and white fishHe used some of the Skinny Food Co products as well as eating meals such as chicken, vegetables and white fish. And he now snacks on porridge oats with maple syrup when he wants a healthy and quick treat. Tim said: 'It was an incredible feeling to represent team UK in Holland recently and to win overall competition in my category. 'My goal now is to keep competing, run my two businesses to the best of my ability and enjoy life as a father - I'm excited for what is to come.' Tim advised anyone wanting to lose weight to create a plan and stick to it as well as believing in themselves Sharing his tips for weight loss and wanting to help others, he said: 'My biggest piece of advice is to create a plan and stick to it - you have to believe in yourself.'It doesn't matter if you lose 1lb or 10lb, progress is progress no matter how small.'Take photos of your weekly progress so that you can see your body changing even when the scales aren't - progress is easier to document when you're tracking it with your own eyes.'He said that after his weight loss journey, he is feeling much better in himself and happier than ever taking care of his young family. Tim added: 'I am so much happier with the way I look, but more importantly, the way I feel mentally. I want to help everyone I can and tell them to not be afraid to ask for help. 'Reach out on forums, WhatsApp groups, or even at your local gym - there is help around every corner'. DIET BEFORE 6 large meals a day, 6 cups of tea a day each with 2-3 sugarsRegular takeaways, eating curries, cottage pies, chicken covered in mayonnaise for lunch and dinner. Lots of sauces straight from the jar high in sugar, salt and fat.Anything to satisfy the sweet tooth in the evening, sweets, chocolate bars, etc.Enormous portions of chicken dishes for lunch covered in curry sauces and other unhealthy sauces. DIET AFTER Breakfast: Porridge oats covered in Skinny Food Co low-sugar maple flavoured syrupLunch: Chicken, Veg, and Skinny Food Co low-calorie BBQ sauceDinner: Skinny Food Co low-calorie Southwest sauce on white fish and rice Advertisement
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Weightlifting & Bodybuilding
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An Australian fitness coach has revealed the six rules she follows to maintain her enviable figure including doing less cardio exercises and taking more rest days - after admitting to going to 'extremes' to stay fit in the past. Rachel Dillon, from Queensland, has abandoned the 'all or nothing approach' to her health she adopted eight years ago while preparing for fitness competitions which she described as 'unsustainable'.In a post to Instagram, Rachel shared a before-and-after photo showing how her body has changed since 2015 to now when she is 'kinder' to herself in her diet and exercise routine. Before and after: Fitness coach Rachell Dillon (pictured) admitted to following 'extreme' diets eight years ago and shared the rules she now follows to maintain her physique Fitness coach Rachel Dillon's six rules for staying healthy Enjoy ALL foods in moderationEnjoy a VARIETY of training/movement stylesTake MORE rest daysDo LESS cardioEMBRACE my bodyLOVE my strength 'I don't love one photo more than the other. I love myself and where I was in my journey in both of these photos,' she wrote in the photo's caption.'However I have evolved and I am so proud of how far I have come both physically and mentally.' Rachel said she makes sure to enjoy all foods in moderation as well as a variety of training and movement styles. She also takes more rest days, does less cardio exercise and said she embraces her body and loves her strength.'Most of all I've never been kinder to myself and can say I have completely accepted that this is a LIFELONG journey and to love the ride!' she said. In 2015 when the first photo was taken, Rachel was preparing for her first ever fitness competition and said she went to some extreme lengths to stay fit.'I was 100 per cent guilty of following the ALL OR NOTHING approach. Honestly it's pretty horrible when I reflect back on some of the extremes I used to go to,' she confessed.She said she would eat 'cooked plain fish' every day for breakfast before starting work at 5am.'Honestly everything about my first comp prep was excessive, but because I was new and uneducated, I didn't question it. I followed EVERYTHING to the tee,' Rachel explained. 2015 vs now: She has abandoned the 'all or nothing approach' to her health she adopted eight years ago while preparing for fitness competitions which she described as 'unsustainable'.'Did I see great results? Well sure, but was it in any way sustainable? Definitely not.' In the years since, Rachel said she had worked on developing a lifestyle she enjoyed while achieving her fitness goals. 'I too didn't really think it was possible, but the more I learnt and the more I trialled, the closer I was to finding what worked best for me and my ideal lifestyle,' she said.'Eight years on, five comp preps later and I am proud to say I am constantly enjoying and refining the lifestyle I am living day to day and could not be happier.' Rachel said she makes sure to enjoy all foods in moderation as well as a variety of training and movement styles. She also takes more rest days and does less cardio exercisePreviously, the fitness guru shared exactly what she eats in a day to feel full and look her best, as well as the nutritional trick she swears by.Rachel said the easiest way to avoid feeling like you're depriving yourself is to follow a diet approach called 'volume eating'.This means that you focus on filling your diet with foods that are higher in volume (size) but lower in density (or calories). Previously, Rachel shared her day on a plate and said the easiest way to avoid feeling like you're depriving yourself is to follow a diet approach called 'volume eating'With volume eating, she focuses on filling her diet with foods that are higher in volume (size) but lower in density (or calories) She said non-starchy foods like tomatoes, spinach and broccolini are free to add to your diet and don't need to be counted in your calorie intake Rachel Dillon's day on a plate revealed * BREAKFAST: Slice of wholegrain toast with egg whites, avocado and a handful of strawberries and blueberries.* MORNING SNACK: Four rice cakes with cream cheese and cucumber.* LUNCH: Protein pasta, tuna, broccolini, cherry tomatoes, zucchini and tomato pasta sauce.* AFTERNOON SNACK: Smoothie comprising chia seeds, raspberries, sugar-free maple syrup and almond milk.* DINNER: Turkey mince, wholegrain noodles, soy sauce, chilli, snow peas, broccoli and cauliflower. 'Something I often hear from women when they first start out with a program is that they can't believe how much food they get to eat on lower calories,' Rachel posted on Instagram.'To stay feeling full, I might opt for four rice cakes with toppings over half a bagel, to fill me up for the same amount of calories.'On a typical day, Rachel eats around 1,800-2000 calories.These comprise plenty of protein, complex carbohydrates, leafy green vegetables and high-fibre foods.'I focus on adding high-fibre foods to my meals such as wholegrains, vegetables and chia seeds to keep me feeling fuller for longer,' she said.Breakfast might be something like a slice of wholegrain toast, some egg whites, avocado, a handful of strawberries and a handful of blueberries. When it comes to lunchtime, Rachel likes to have something energy-dense that sustains her through a training session.On this particular day, she enjoyed some protein pasta, tuna, broccolini, cherry tomatoes, zucchini and tomato pasta sauce. 'Non-starchy vegetables like broccolini, green beans and tomatoes are high in fibre and extremely low in calories,' Rachel said.Rachel likes to eat plenty of high-fibre fruit and vegetables like raspberries and blueberries, as these help to keep her feeling fuller for longerFoods like tuna, high protein pasta and turkey mince are fantastic options to make you feel fuller This makes them an excellent addition to any meal, as you don't really have to count their calories.'I find foods like broccolini and tomatoes the perfect way to bulk up meals to help me feel satisfied, and they are loaded with micronutrients and delicious,' Rachel said.She snacks on four rice cakes topped with cream cheese and cucumber in the morning, before having a smoothie comprising chia seeds, raspberries, sugar-free maple syrup and almond milk in the afternoon. Dinner for Rachel on this particular day was turkey mince, wholegrain noodles, soy sauce, chilli, snow peas, broccoli and cauliflower.If she fancies something sweet after dinner, the fitness coach won't deny herself a square or two of chocolate.
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Weightlifting & Bodybuilding
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If you're interested in watching some seriously strong individuals lift extremely heavy weights, you should clear some space in your schedule for the Weightlifting World Championships. This event brings together the best weightlifters in the world for two weeks of intense competition.
If you want to watch the 2023 Weightlifting World Championships for free from anywhere in the world, we have all the information you need.
What is the Weightlifting World Championships?
The World Weightlifting Championships is an international weightlifting competition held annually (except in years of the Olympic Games) by the International Weightlifting Federation. Athletes compete in a total of 20 weight categories.
When is the Weightlifting World Championships 2023?
The 2023 World Weightlifting Championships is scheduled to be held in Riyadh, Saudi Arabia from Sept. 4 to Sept. 17. The event serves as one of two mandatory events to qualify for the 2024 Summer Olympics.
The full schedule of the 2023 World Weightlifting Championships can be found here.
How to watch the Weightlifting World Championships for free
The good news is that all the action from the IWF World Weightlifting Championships will be streamed live and for free on the Olympic Channel and the Olympics app for mobile devices. The caveat here is that these streams will be available "subject to geographical restrictions," according to Olympics.com.
If World Weightlifting Championships livestreams are not available in your location due to geographical restrictions, you will need to use a VPN to secure access. VPNs can hide your real IP address and connect you to a secure server in another location, meaning you can watch the 2023 World Weightlifting Championships from anywhere in the world:
Sign up for a streaming-friendly VPN (like ExpressVPN)
Download the app to your device of choice (the best VPNs have apps for Windows, Mac, iOS, Android, Linux, and more)
Open up the app and connect to a server in a location that supports access to Olympic Channel livestreams
Watch the 2023 World Weightlifting Championships from anywhere in the world
The best VPNs for streaming are not free, but they do tend to offer free trials or money-back guarantees. By using these offers, you can secure access to the Olympic Channel without fully committing with your cash. This obviously isn't a long-term solution, but it does mean you can watch the World Weightlifting Championships for free from anywhere in the world.
What is the best VPN for streaming?
There are plenty of VPNs that can reliably unblock streaming services, but ExpressVPN is tough to beat. ExpressVPN is the best service for streaming sport, for a number of reasons:
Servers in 94 countries
Easy-to-use app available on all major devices including iPhone, Android, Windows, Mac, and more
Strict no-logging policy
Fast connection speeds free from throttling
Up to five simultaneous connections
30-day money-back guarantee
A one-year subscription to ExpressVPN is on sale for £82.82 and includes an extra three months for free — 49% off for a limited time. This heavily discounted plan also includes a year of free unlimited cloud backup and a 30-day money-back guarantee.
Watch the 2023 World Weightlifting Championships for free with ExpressVPN.
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Weightlifting & Bodybuilding
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Planning to hit the gym during rush hour? You’ll have much better luck finding an open elliptical machine than a bench press, squat rack or 30-pound dumbbells.
Strength training — also called weight training or resistance training — has surged in popularity, driven by new research on its health benefits, the growth of high-intensity gyms like CrossFit, and more women brushing off stereotypes that body building is for men only. It’s just the latest in a series of radical shifts over decades in how Americans exercise.
The pandemic led more people to take up weight training, gym owners and industry experts say. After gyms reopened in late 2020 and early 2021 from Covid-19 safety restrictions, more people rushed to lift weights and use equipment they didn’t have access to at home.
Post-pandemic, the surge in the popularity of weight training has helped the gym industry recover. The number of gym memberships in the United States increased 3.6% in 2021 from pre-pandemic levels, according to the latest data from IHRSA, a trade association for the fitness industry.
Strength training has been the most popular exercise class booked during the past two years, according to ClassPass, a subscription-based fitness app. In 2022, there was a 94% increase in strength training classes from the year prior.
“Strength training has become so much more widely embraced and accepted for all kinds of outcomes — aesthetic, weight loss, bone health and balance,” said Natalia Mehlman Petrzela, an associate professor of history at the New School and author of “Fit Nation: The Gains and Pains of America’s Exercise Obsession.”
At the same time, stationary cardio equipment like elliptical machines and treadmills have seen a dropoff in usage at gyms.
“There’s [fewer] minutes spent on cardio [compared] to pre-Covid,” Planet Fitness CEO Chris Rondeau said on an earnings call Thursday. Planet Fitness members are doing more weight training and functional exercises like push-ups and squats, he said.
Planet Fitness (PLNT) is reducing the available space in some gyms for cardio and adding more room for functional training and kettlebell workouts. (Planet Fitness (PLNT)’ stock has recovered completely from a Covid-related slide, touching an all-time high last year, while Life Time increased 17%.)
Changes in how people exercise have forced gyms to adapt, with new gym designs featuring more dumbbell and squat racks and open areas for lunges, deadlifts and other weighted exercises.
“In the past it was ‘let’s cram as much equipment into these rooms as possible,’” said Daniel Allen, an architect who has designed residential and commercial gyms around the country. “Now it’s ‘how much free space can we add?’”
“There’s always people doing kettlebells,” he said. “We’re basing a lot of our initial layouts on making sure we maintain an open zone for those exercises.”
How America exercised
The growth of weight training is a change from how Americans exercised for much of the last century.
During the early decades of the twentieth century, gyms were considered “sweaty dungeons” and the men who went to lift weights there were seen as “unintelligent or effete,” Petrzela writes in “Fit Nation.”
“People thought I was a charlatan and a nut,” recalled Jack LaLanne, founder of the modern fitness movement, who first opened a club in Oakland, California, in 1938. “The doctors were against me — they said that working out with weights would give people everything from heart attacks to hemorrhoids.”
There was also suspicion of women who exercised and concerns it would impact fertility.
Women typically went to separate “reducing salons” or “slenderizing salons,” often located next to beauty salons, to lose weight, Petrzela said.
An advertisement for one mid-century slenderizing machine told women they could do minimal physical activity to lose weight: “Relax in luxurious comfort…No moving from one machine to another.”
In 1968, Dr. Kenneth Cooper published “Aerobics,” a best-seller that encouraged running, jogging and swimming to improve health and reduce the risk of cardiovascular disease. Cooper’s book set off a cardio revolution and became popularized by Jane Fonda’s VHS workout videos.
The arrival of Nautilus and Universal strength training equipment in the 1970s and 1980s made weightlifting more attractive to a broader range of people. These machines were approachable and had adjustable weight plates that were easy to use.
Nautilus machines helped to bring strength training into the broader mix of exercises. Clubs with Nautilus in their name and the company’s equipment inside began popping up across the country.
‘Everybody is using dumbbells’
But today, free weights have become the more popular form of strength training. And weight lifting has grown in recent years in part due to new research on the benefits.
The latest federal health guidelines recommend at least two sessions a week of muscle-strengthening activities that are moderate- or high-intensity and involve all major muscle groups.
The rise of CrossFit has also led high-intensity workouts with squat racks to become more popular with the broader public, especially among women.
“Prior to CrossFit, that kind of equipment was associated with body building,” Petrzela said. “Seeing a lot of people do that for functional fitness has demystified it.”
Gale Landers, CEO of Fitness Formula Clubs in Chicago, said his clubs have removed 10% to 15% of cardio equipment to make room for more free weights and benches. Fitness Formula has also added turf areas where people can do functional training.
At Genesis Health Clubs, a chain of 61 gyms mostly in the Midwest, “you’ll go in and see every one of the squat racks full,” said CEO Rodney Steven.
Genesis clubs have added more squat and dumbbell racks to keep up with demand for strength training and downsized cardio areas.
“Free weights are the biggest increase we’ve seen at all our clubs,” Steven said. “Everybody is using dumbbells.”
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Weightlifting & Bodybuilding
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Mother who piled on weight by eating McDonald's and doughnuts sheds more than 5st and is now a champion bodybuilderBlanka Harvey,31, from Leicestershire, decided to ditch the fast food Within months of her weight loss journey she had started in the gym She shed more than 5st after her weight ballooned after pregnanciesBlanka managed to drop four dress sizes and won first bodybuilding contest Published: 06:39 EST, 9 November 2022 | Updated: 06:48 EST, 9 November 2022 A mother who piled on the pounds after giving birth by gorging on McDonald's and doughnuts has become a champion bodybuilder just three years after joining a gym.Blanka Harvey, 31, a mother-of-two from Ashby-de-la-Zouch, Leicestershire, shed more than 5st after her weight ballooned following her second pregnancy.She decided to join a gym after reaching an unhealthy 13st in 2019 and within a matter of months she had become a qualified fitness instructor and Zumba teacher. Blanka Harvey, 31, from Ashby-de-la-Zouch, Leicestershire, who piled on the pounds after giving birth by gorging on McDonald's and doughnuts has become a champion bodybuilder just three years after joining a gymThe mother-of-two claimed her weight ballooned following her second pregnancy and reached 13st in 2019Blanka managed to lose an impressive 5st and dropped four dress sizes in two years before turning her passion to bodybuilding in April last year.The 5ft 6ins fitness fanatic, who trains six times a week, then began entering bodybuilding contests - and winning them at the first attempt.She will now represent the UK at the World Natural Bodybuilding Federation (WNBF) Championships in the USA this month after turning her life around in just three years.Blanka, who currently weighs 8st, said she was inspired to get into shape during lockdown after putting on weight during her second pregnancy. Blanka shed more than 5st and then began entering bodybuilding contests - and winning them at the first attempt She had become a qualified fitness instructor and Zumba teacher before turning her passion to bodybuilding in April last year The 5ft 6ins fitness fanatic trains six times a week managed to lose an impressive 32kg and dropped four dress sizes in two years But she soon fell in love with bodybuilding and went on to claim two British titles the same year she took up the sport.Blanka even left her job in hospitality to focus on training others and taking part in competitions.The professional personal trainer and fitness instructor will now compete against 20 other bodybuilders from around the world at the finals in Los Angeles on November 19.Blanka, who lives with her four-year-old daughter and three-year-old son said: 'I joined the gym six weeks after giving birth to my second. Blanka pictured before her weight loss journey three years ago with her daughter in matching leopard print pants Blanka posed up a storm in a sparking green bikini and clear heels at a body building championship Blanka, who currently weighs 8st, said she was inspired to get into shape during lockdown and she now trains six days a week 'I was always very active and fit before the children and I gained a lot of weight during the second pregnancy.'I love doughnuts, I used to have them all the time and I just wanted to feel myself again.'I went back to the gym and stated doing spin classes. I did a qualification and within a few months I was taking personal training sessions myself.'During lockdown I taught Zumba from home and I completed my level two fitness instructor license. Blanka, who lives with her four-year-old daughter and three-year-old son said she joined the gym six weeks after giving birth to her second child During lockdown she taught Zumba from home and completed a level two fitness instructor license'I left my job in hospitality. I came out of lockdown with an entirely new career.'Then I've got into bodybuilding and I happened to be a successful at it.'I wanted to join the gym to get back to the fitness levels that I had before my pregnancy to feel a bit better about myself.'But I haven't stopped exercising since.'Blanka started her bodybuilding training last April before winning her first show in September 2021 and then winning the WNBF British Finals the same year.She added: 'I wanted to take my physique to the next level.'I also wanted to set an example for my clients and to be someone to look up to. I needed help to get there and I decided to get a coach.'I had my first competition last year and I won my first show, which qualified me for the British finals, and I won the British finals last year. She will now represent the UK at the World Natural Bodybuilding Federation (WNBF) Championships in the USA this month after turning her life around in just three years Blanka works as a personal trainer and she coaches about 25 ladies as well as the Zumba classes'I won in two categories - the beginner class and the open height class on November 28 last year.'I am now a British champion.'I used to live in high heels so I loved competing. Walking in high heels is natural to me. It might sound a little bit cheesy but I do love the attention.'I'm working in the gym 24/7 and I'm sweaty and worn out and it's so lovely that I can showcase what I'm working for. I have the glam and the tan and the beautiful makeup.'For the world championship I'm trying my real best to get the training in but I'm just really excited about the whole experience and being part of Team GB. She said she still manages to fit the school run in everyday before she heads to the gym to life weights 'Before I was in a management role in hospitality, there was so much stress and long working hours.'Now I get to laugh and dance and giggle with the Zumba ladies.'My family were really proud of me. My dad thinks I'm a bit too thin, they joke around with me, but they are very supportive.'I want other women out there to get the confidence to get back into the gym and have a better body and have better goals.'I work now as a personal trainer, I coach about 25 ladies as well as the Zumba classes which people are welcome to come and join my classes.'And I still manage to fit the school run in every day.' Blanka's diet before Breakfast: Full English breakfast.Lunch: Sandwiches with snacks of chocolate, crispsDinner: Curry, fish and chips Blanka's diet after Breakfast: Eggs, toast, raw saladLunch: Chicken breast, rice, roast vegetables, protein shakeDinner: Protein with potato and veg Advertisement
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Weightlifting & Bodybuilding
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Personal trainer reveals how she sculpted the perfect physique by eating MORE and ignoring calorie guidelinesAussie fitness coach Rachel Dillon shared the secret to transforming your glutesThe Queenslander said you need to lift weights in order to sculpt your body She admitted to once being 'fearful' of the weights room and stuck to cardio Before and after images shared online show how her body has changed Published: 18:51 EDT, 6 October 2022 | Updated: 18:51 EDT, 6 October 2022 An Australian personal trainer has written a letter to her younger self as a reminder of what fitness errors she has corrected overtime to sculpt the body of her dreams.Rachel Dillon, who lives in Queensland, used to restrict her food intake, do 'excessive' amounts of cardio each day and feel guilty about missing a workout as a teenager.Now she balances her cardio with weight training and ensures she's getting enough nutrients to build lean muscle and protect her joints.In an Instagram post shared on Thursday Rachel showcased a before and after image of her body as a teenager and today to convey the difference over time. Rachel Dillon, who lives in Queensland, used to restrict her food intake, do 'excessive' amounts of cardio each day and feel guilty about missing a workout as a teenager In an Instagram post shared on Thursday Rachel showcased a before and after image of her body as a teenager and today to convey the difference over time'Dear teenage me I wish I could go back and tell you that you don't need to restrict yourself of the foods you love, put down the magazines telling you 'nothing tastes as good as skinny feels' and you don't need to label foods 'good' and 'bad'. 'Stop comparing yourself to others, this is your journey, there is no need to do excessive amounts of cardio each day, you don't need to do 50 crunches before bed each night to 'get abs' and stop fearing the weights room. 'You don't need to feel guilty for missing a workout or over indulging, stop letting the scales define you, they are just a number and you don't need to TRY (try being the key word because this was never sustainable) and eat 1,200 calories a day because a tracking app said so.' Rachel went on to tell her 1.4million followers that education is power and she's glad to have the knowledge to learn from her past wellness mistakesRachel went on to tell her 1.4million followers that education is power and she's glad to have the knowledge to learn from her past wellness mistakes.'I say it a lot but I truly mean it when I say education is power. The reason I say this repetitively is because I have been there, I have made just about all the mistakes you could think of when it comes to health and fitness,' she said.'I promise you putting in the work and time now allows you to set yourself up for long term success in the future.'If you are dreading your health and fitness journey, I'm here to tell you, you don't have to.'I promise you, you can create a lifestyle you truly enjoy and on YOUR TERMS.'Rachel, who has her own exercise program called Move With Us, credits weight lifting to getting a taut derriere and 'snatched waist'. Before and after images of Rachel (pictured) shared online show how weights can help sculpt the body and build lean muscle'Weight lifting changed my life and believe it or not I once was SO against doing it. I still remember the first day I lifted weights at my local gym, I would only allow myself to do one to two leg exercises because I was SO scared of getting 'too muscly',' Rachel wrote. 'I still remember sitting on a leg press for the first time, I only completed one set because I was SO fearful.'At the time Rachel questioned her habits and asked herself what she's fearful of. 'If only I could go back and tell my younger self. Life the weight! Eat more! Fear less!' she said. 'Weight lifting changed my life and believe it or not I once was SO against doing it. I still remember the first day I lifted weights at my local gym, I would only allow myself to do one to two leg exercises because I was SO scared of getting 'too muscly',' Rachel wrote'There is so much we don't do because we are conditioned by society to think a certain way,' Rachel added.Today Rachel shares both home and gym workout ideas for others to follow, and to build muscle she eats up to 2300 calories a day.She often begins a workout at the gym with barbell squats followed by Romanian deadlifts, then elevated reverse lunges and hip thrusts. What's Rachel's typical 'day on a plate'? 9am - oat milk latte with two sweeteners10am - bagel bread with fresh mango, passionfruit, strawberries, blueberries and cherry tomatoes.11:30am - dried mango sliced for a quick on-the-go snack2pm - poached chicken with curry sauce, rice and a side of greens.4:30pm - waffles and chocolate ice cream topped with ice cream 6:30pm - bowl of crispy salmon with pasta and and a leafy green salad To ensure she gradually builds muscle, Rachel eats more calories than her body burns every day, but she admitted a calorie surplus can be difficult to stick to. 'Honestly with my busy schedule I personally find a calorie surplus can be quite hard to adhere to, so preparation is KEY!!!' she wrote.To hit her daily targets, she eats three meals, a healthy morning snack and an afternoon dessert she eats before dinner.Rachael ensures she to hit her targets of 111g protein, 69g fat and 359 calories every day.She starts the day with a 9am oat milk latte with two sweeteners, followed by a 'bagel board' spread at 10am she fills with fresh mango, passionfruit, strawberries, blueberries and cherry tomatoes.Rather than eating dessert after dinner, Rachel enjoys waffles and chocolate ice crema topped with ice cream at 4:30pm (left). By 6:30pm she sits down to have a bowl of crispy salmon with pasta and and a leafy green salad (right) By 11:30am she enjoys dried mango sliced for a quick on-the-go snack. Lunch is often at 2pm in the afternoon and on this occasion Rachel made poached chicken with curry sauce, rice and a side of greens. Rather than eating dessert after dinner, Rachel enjoys waffles and chocolate ice crema topped with ice cream at 4:30pm. 'Yes I always eat dessert before dinner,' she wrote.By 6:30pm she sits down to have a bowl of crispy salmon with pasta and and a leafy green salad. Advertisement
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Weightlifting & Bodybuilding
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Tony Little 'Memba Him?! 8/9/2022 12:01 AM PT American fitness instructor and television personality Tony Little was in his mid 20's when he became known as a true fitness guru and infomercial icon back in the 80s. As a former 'Mr. Florida' and a 'Junior America' bodybuilding champion, Tony's fitness career started climbing when he executed fitness and exercise programs after sustaining numerous injuries in a car accident. His most iconic piece of equipment is the 'Gazelle' which ultimately looks like an elliptical. Not only were his products well-known, but his infomercials became popular because of his long blonde locks and stage presence. Guess what he looks like now at 65 years old! Related Articles Hotties & Bodies Hot Bodies Memba Them
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Weightlifting & Bodybuilding
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A TikTok influencer known for preaching the benefits of eating raw meat has admitted to taking steroids to achieve his muscular physique.Brian Johnson - better known by his online pseudonym 'Liver King' - admitted in a six-minute-long video on Friday that he has done steroids in the past and is continuing to receive 0.6 milliliters of testosterone every week.Johnson, 45, rocketed to internet fame late last year when he began posting fitness videos, often shirtless, that showed off his rippling physique and peculiar eating habits.The influencer has repeatedly denied in interviews that he used steroids, saying he 'stays away from that stuff' while amassing a massive following as well as a multimillion-dollar empire. He instead attributed his physical and financial success to his liver-eating lifestyle - billed to the millions who subscribe to his beliefs as 'ancestral living.' But he took a different tone on Friday when apologizing to his fans for his years of deceit as he tried to explain that he has self-esteem issues. Brian Johnson - better known by his online pseudonym 'Liver King' - admitted in a six-minute-long video on Friday that he has done steroids in the past and is continuing to receive 0.6 milliliters of testosterone every weekIn the video on Friday, Johnson openly confesses that he has been lying to the public about his drug use — though he lauded the benefits of taking extra testosterone.'I'm making this video to apologize because I f***** up, because I'm embarrassed and ashamed, because I lied,' he begins. He then goes on to explain why he lied to the public, saying: 'I stated this is a complicated as f*** topic, at least to me it is, because before social media I was rich and anonymous, and after social media, I'm still rich but no longer anonymous.'I never expected this kind of exposure in the public eye,' Johnson continued. 'It's been tricky as f*** to navigate.''Well clearly I did it wrong, and I'm here now to set the record straight: Yes, I've done steroids, yes I am on steroids, monitored and managed by a trained hormone clinician,' he revealed. Johnson then started talking about why he created the Liver King persona, calling it 'an experiment to spread the message [and] to bring awareness to the 4,000 people a day who kill themselves, the 80,000 people a day that try to kill themselves.'Our people are hurting at record rates with depression, autoimmune [issues], anxiety, infertility, low ambition in life,' he says, claiming: 'Our young men are hurting the most, feeling lost, weak and submissive.'So I made it my job to model, teach and preach a simple elegant solution called "ancestral living" so our people no longer have to suffer, so we can collectively express our highest and most dominant form. 'This is my fight,' he said. 'This is why I exist.' Johnson has become notorious for his videos showing him feasting on raw liver while touting extreme workout techniques billed as that of a modern caveman warrior He would repeatedly claim that his appearance is 'all natural' and the result of following his 'nine ancestral tenets': sleep, eat, move, shield, connect, cold, sun, fight, and bondJohnson has amassed millions of dollars and paying subscribers since late last year as he regularly posted videos showing him feasting on raw liver while touting extreme workout techniques billed as that of a modern caveman warrior.He would repeatedly claim that his appearance is 'all natural' and the result of following his 'nine ancestral tenets': sleep, eat, move, shield, connect, cold, sun, fight, and bond.These performances helped bolster the internet figure's online business, Ancestral Supplements, where users can buy capsules containing beef organs, fish eggs, bone marrow, and other exotic animal products touted as the key to his success.All the while, he said in the video posted Friday, he convinced himself that his steroid use 'had nothing to do with the ancestral message.''I convinced myself that I'm not a competitive athlete of any kind, so who the f*** am I cheating?' he said. 'I've convinced myself that this was the vocal minority, usually in the fitness category driving to an unproductive conversation, and I convinced myself that this would be the wrong message to send to 15-year-old boys.'So I continually dismissed it, and I have only dug myself into a bigger and deeper hole,' he said, adding: 'I have only myself to blame.' These performances helped bolster the internet figure's online business, Ancestral Supplements, where users can buy capsules containing beef organs, fish eggs, bone marrow, and other exotic animal products touted as the key to his successJohnson then went on to tout the benefits of taking extra doses of testosterone, saying: 'I believe there is a time and a place for pharmacological intervention, monitored and managed by a trained hormone physician.'He revealed that he has tried 'several peptide combinations in an effort to increase my growth hormone,' but claimed they did not actually help before he says he went to a doctor and started pharmaceutical growth hormone 'and I finally found success in managing therapeutic levels in the normal range.'Johnson also denied that takes 'any other steroids like nandrolone or Winstrol,' but admitted: 'I have tried them in the past without success.'And, he denied ever having getting ab implants or ab etching, adding: 'I sure as f*** never actually had gene editing done in Singapore. I made all of that up, it was supposed to be just a joke.' Still, he maintains: 'The Liver King brand has had nothing to do with my business success,' claiming, 'my companies were already kicking a**, already successful before the Liver King public figure, growing at 50 percent year over year and still growing at the same pace after.' Johnson revealed in his confessional that he suffers from self-esteem issues, as he touted the benefits of taking testosteroneThat is when he decided to reveal he is among the 85 percent of Americans who suffer from self-esteem issues, saying: 'that's me, I'm part of that statistic.'That's why I f****** work myself to death in the gym,' he said. 'This is why I do 12 to 15 blood-burning workouts a day just to feel like I'm OK.''Still, I have to absolutely crush myself to do so, and I'm wrecked physically and cognitively, and hormone replacement has helped in a profound and significant way,' he claimed. 'And still I believe that the path to Paradise is paved in f****** hell.''I fully own that I f***** up,' Johnson concluded. 'All I can do is take extreme ownership right now, be better and lead myself to a better life as a better human.' A fitness personality only known as Derek (right) released a tell-all video last week accusing the Liver King of extensively using steroids The revelations come just days after a fitness personality known only as Derek, who is famed for unmasking fellow bodybuilders steroid use, released a tell-all video accusing the Liver King of extensively using steroids.The hour-long video, called 'The Liver King Lie,' had been viewed nearly 1.5million times, and shared exchanges between Johnson and an unnamed bodybuilding coach.In the video, Derek - a sort of fitness watchdog with more than 1.4 million subscribers - shared emails allegedly sent by Johnson that laid out an extensive hormone regimen costing him $12,000 per month.The emails, Derek claimed, were sent to an unnamed bodybuilding coach in mid-2021, before Johnson had launched his Liver King brand and surfaced as the CEO of shop that charges $30 to $65 a bottle for capsules containing grass-fed beef liver. In these messages, a user with an email address attributed to Johnson lays out plans to gain a million social media followers within a matter of months through intense exercise - aided by three daily injections of human growth hormone (HGH).In it, the sender thought to be Johnson laments about hitting a workout wall now that he's in his mid-40s, and asks for guidance in an artificial effort to close that gap.'I've been working out for 35 years,' the initial correspondence reads.'I know how to eat, train, rest and recover (I even have a hardshell hyperbaric chamber at my house)... but... as I've reached my mid-forties, it's getting harder.'The sender, whose identity has yet to be confirmed, goes on to complain that 'the back fat f*cking kills me.'Derek then recounted, in detail, an earlier 2021 email allegedly from Johnson in his own inbox, in which the soon-to-be Liver King expresses interest in acquiring HGH to improve his physique.Less than a year later, Johnson's videos propelled him to fame.
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Weightlifting & Bodybuilding
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People in the oldest stage of life who regularly engage in aerobic activities and strength training exercises perform better on cognitive tests than those who are either sedentary or participate only in aerobic exercise. That is the key finding of our new study, published in the journal GeroScience.
We assessed 184 cognitively healthy people ranging in age from 85 to 99. Each participant reported their exercise habits and underwent a comprehensive battery of neuropsychological tests that were designed to evaluate various dimensions of cognitive function.
We found that those who incorporated both aerobic exercises, such as swimming and cycling, and strength exercises like weightlifting into their routines – regardless of intensity and duration – had better mental agility, quicker thinking and greater ability to shift or adapt their thinking.
Using a well-known cognitive screening tool called the Montreal Cognitive Assessment that provides a balanced view of many aspects of cognition, we found that people who didn’t engage in any physical exercise scored lower than those who did both cardio and strength training. This difference was slight but significant even when controlling for other factors like education and how much people exercised. In addition, the group that did both types of exercises did better in specific cognitive activities, like symbol coding, beyond just the screening results.
It’s important to note that while our study establishes a correlation between a mix of aerobic and strength training exercises and higher cognitive test scores, the design of the study did not enable us to determine a causal relationship.
Nonetheless, the results suggest that a varied exercise routine is associated with improved cognitive functioning in people who are in their late 80s and beyond. We conducted the study as part of a large, multisite collaboration with the McKnight Brain Research Foundation, which has institutes at the University of Florida, the University of Miami, the University of Arizona and the University of Alabama-Birmingham.
Why it matters
The aging of the global population makes cognitive health a pressing issue. The number of people diagnosed with Alzheimer’s disease in the U.S. is projected to reach almost 14 million by 2060, up from just over 6 million as of 2020. Our findings not only offer hope for healthier aging but also present a practical approach to maintaining or even enhancing cognitive health in the last decades of life.
These results are not just numbers; they represent real-world thinking abilities that can affect the quality of life for those entering their golden years.
The fact that nearly 70% of our study participants were already engaging in some physical exercise prior to signing up for our study challenges the stereotype that old age and physical inactivity must go hand in hand.
Our findings provide an evidence base for health care providers to consider recommending a mixed regimen of aerobic and strength exercises as part of their patients’ wellness plans. Studies show that when cognitive decline is slowed, people spend less on medical care and experience a higher quality of life.
What’s next
Some of the next questions we hope to answer include: What types of aerobic and strength exercises are most effective for cognitive health? Is walking as effective as jogging? Does lifting weights have the same impact as resistance band exercises? And how much exercise is needed to see noticeable cognitive benefits?
Another critical question is the potential of exercise as a treatment for neurocognitive disorders among older people. Our results suggest that physical activity is a preventive measure. But could it also be an active treatment for cognitive decline? This is an exciting development and one that is opening up all sorts of new possibilities for helping people live fully across their entire life span.
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Weightlifting & Bodybuilding
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A man who weighed 22st 6lbs and spent £350 a week on takeaways has shared his amazing transformation after discovering the gym when his girlfriend ended their relationship. Nith Puvi, 26, from London, turned to comfort eating when he began suffering from depression in 2020 and started spending huge sums on restaurant meals and high-fat takeaways.The university student soon saw his weight balloon and had to buy XXXL clothes to fit his larger body. After his relationship ended, Nith went on a mission to get a 'revenge body', buying dumbbells online and doing home workouts. Nith Puvi, 26, from London, who weighed 22st 6lbs at his heaviest and spent £350 a week on takeaways has revealed how the gym saved his life – sharing his incredible transformation (left and right) Before his incredible transformation, Nith weighed 22 stone 6 pounds, and would spend £350 a week on take-aways He began working out five times a week, and swapped his unhealthy eating habits for more nutritional options - and within 18 months, Nith lost 11 stone and now wears a size S.He said: 'After losing the weight, I feel alive again. I haven't spoken to my ex since and don't intend to, we parted ways for a reason but she was right to split up with me because I wasn't in a good place.'I was in terrible shape and just abusing myself why would you want to stick around for that?'Nith's excessive diet and lack of exercise exacerbated his existing mental health issues.The turning point came when his relationship broke down.'I was constantly eating at home and whilst I was at work,' he revealed. 'Every day, I was ordering takeaways.'Food was my only hobby and passion at the time, it was like I was obsessed. Nith's excessive diet and lack of exercise exacerbated his existing mental health issues and his relationship broke down At 22 stone and six pounds Nith's weight was dangerous, his girlfriend implored him to lose weight but instead he would eat to hide his feelings The Londoner decided to lose weight and said that the decision has 'saved his life' (pictured, hitting the gym) A radical transformation: After Nith decided he would try to lose weight, he began lifting weights five times a week and practicing skipping and boxing'My girlfriend at the time was saying I was getting too big, so ironically to deal with that stress I would eat even more.' 'My girlfriend at the time tried to make me change my ways, but I wasn't happy and because I was so badly addicted to food I didn't want to listen.'It always hurt when in public when we went to see friends or even her friends she'd always ask, 'who's punching' or just try and insinuate I should be lucky to have her because I've gained weight.'After the relationship ended, Nith went on a mission to get a 'revenge body' and conquer his insecurities, which ultimately saved his life. He purchased a set of dumbbells online and started doing at-home workouts in his garage. After the relationship ended, Nith went on a mission to get a 'revenge body' and conquer his insecurities, which ultimately saved his life (pictured) Nith during his weight loss journey, where he began weight training at the gym (left) and now, 11 stone lighter than he was a year ago (right) Nith began working out five times a week for up to an hour and a half each day, and started to see results in three months He also worked on his diet, cutting out takeaways entirely and cutting his portion sizes to recommended amounts.He said: 'I worked out five times a week for up to an hour and a half a day.'I started seeing good results after 3 months. I was lifting weights up to five times a week as well as some skipping and boxing workouts.'I invested in some dumbbells, a bench, a barbell, resistance bands and started working out at home, also used a skipping rope and a second hand boxing bag for cardio.Nith also cut out carbs from his diet and reduced the amount of high calorie sauces he would have on food like hot ketchup and mayo - switching to hot sauce instead The university student totally removed his beloved take-aways from the menu, saving money in the process The student is now a regular at the gym and posts his weight loss progress to social media site TikTok - where he has a lot of fansIn 18 months, Nith lost 11 stone and now wears a size S - and said his friends and family have been totally shocked by his transformation 'If I had to eat out or when I went grocery shopping, I always looked at the nutritional content and tried to avoid foods with high calories.'I also cut down on my carbs and tried to get in more protein instead.'[That's] not to say I completely cut out carbs, but I made my diet more balanced.'I stayed away from adding sauces like ketchup or mayo to my meals as they had more calories, and started using hot sauces – my go-to is the Nandos Peri Peri hot sauce.'For snacks, Nith swapped sweets and treats for watermelon, jelly, popcorn, mango berries and even sugar-free Slushies.In 18 months, Nith lost 11 stone and now wears a size S, saying: 'I can finally look in the mirror and take pictures of myself.'My friends and family are all shocked of course – I'm basically a different person.'For the first time in a long time I feel good about myself.'I'm still insecure at times but definitely not as insecure and disgusted with myself as when I was 144kg.'And speaking of his broken down relationship, he said: 'How can you expect someone to love you if you don't even love yourself. Nith added more cardio to his routine and would start to take note of nutritional information when grocery shopping in the supermarket Nith is now keen to prove that anything is possible and wants to motivate others to get in shape (pictured) 'Life feels good again – I don't feel depressed or suicidal anymore.'Nith is now keen to prove that anything is possible and wants to motivate others to get in shape.He said: 'I want to share my story in the hopes that it inspires even one person to make the change and join the gym, eat clean and train consistently.'Life has so much more to offer and I feel good, my health is good, my mindset is good.'Everything just fell into place.'He has documented his incredible weight loss journey to his 101,000 followers on TikTok, sharing tips and tricks as well as exercise videos.His mental health has also improved over the past year.In one post, which has been viewed 16.6 million times and racked up two million likes, clips of Nith shares clips from his journey, culminating in his now-buff physique. Support has poured in via TikTok where Nith has inspired others to start losing weight and also attracted some admirers 'This is probably one of the best transformation videos I've seen on TikTok, you should be proud! that's an unreal transformation,' wrote one user.'From DJ Khaled to Drake,' another viewer said.Someone else added: 'If it was not for that arm tattoo I wouldn't have recognized you. Awesome job buddy.'In another clip, which has been viewed 2.5 million times, Nathin demonstrates how he always wore a big coat to hide his body.One viewer wrote: 'No way is this the same person, maddd transformation.' [sic]'If you can do it bro so can I,' said another user followed by a thumbs up emoji.'Omg. You look handsome either way,' said someone else.'Best transformation I've seen,' wrote another user.Another stunned user wrote: 'This motivated me to get up and work out, thank you!'
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Weightlifting & Bodybuilding
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The 40-year-old "is the most dedicated, consistent human being," Carrie's trainer Eve Overland shared in an exclusive interview with E! News. "She puts in 100 percent of her entire being into everything she does, in or out of the gym. She's very focused, motivated and she's always in a good mood."
Eve explained that their sessions have evolved over the 13 years they've worked together, although the focus is always on strength training. "She's at that point where she's so completely sculpted and conditioned," Eve said. "So now I'm working on the detail."
During their 90-minute workouts, Eve will guide the "Before He Cheats" singer—up for three trophies at the People's Choice Country Awards Sept. 28—though basic compound lifts, including squats, deadlifts, rows and presses, "because they work and they give you the most bang for your buck, no matter what age you are."
Having turned 40 on March 10, Carrie's focus is on mindfulness when it comes to movement. "Is it going to take us through our day to day life as we grow older, to pick up groceries, to lift up your children?" Eve shared. "What is going to keep us in the game as long as possible?"
While Carrie will often go for runs after their workouts—"She also needs to think about preparing herself to perform," Eve explained. "So jogging, it's waking up her lungs and opening up her airwaves to say, 'Hey lungs, you gotta work later!'"—her focus is on lifting weights and she's not afraid to go heavy.
And you shouldn't be either, according to Eve. "Nothing is going to change your physique like weightlifting does," She said. "So depending on your goal, don't get caught up in cardio."
And if you are looking to sculpt your legs like Carrie's famously toned set, be prepared to put in the work, with Eve stressing that "everyone is built differently" and that the Grammy winner has been steadily training for more than a decade.
"To have legs like Carrie, be consistent and if you don't love lifting then we got to take it back," Eve said. "What can you do sustainably? Set attainable goals. If you can only work out twice a week, great. Do it. Anything is better than nothing. Go for a walk. If that's all you can get in the day, that means everything. Whatever your body has to offer and whatever time you have, just get it in and your body will thank you. Find something that you like to do and stick with it."
Another vital aspect of their routine is proper hydration, which was the focus of the Los Angeles-based workout event Eve and Carrie hosted last March with Bodyarmor Lyte. Made with coconut water and containing no artificial sugar, Eve recommended that people sip on the sports drink through their workout and then replenish with it after a higher intensity sweat session for "a nice pick-me-up rather than a big sugar boost and then a crash."
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Weightlifting & Bodybuilding
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Les Savino, 100, drives himself to the gym every day of the week for a three-hour workout and he can't get enough of the weight machines before under-taking eight-mile bike ridesHe may be 100, but Les Savino loves a long-work out as he says exercise is much better than medicine A great-grandad who has just celebrated his 100th birthday laughed off claims he needs to slow down and is refusing to call time on his daily three-hour gym sessions. Les Savino says he's been having a long work out most days since the 80s and he's not about to stop now. The super fit OAP says it does wonders for his physical and mental health and will continue to ignore all advice to hang up his trainers and towel. Savino, who lives independently in Hanover, Pennsylvania, US, says he lives life like he's in his 30s. He packs his visits full of cardio, making sure he's ready to go by 7.30am every morning. That means he's on his way home by 10.30am and he says it sets him up perfectly for the day ahead. He also has plenty of time for the weights and last week did an eight-mile ride on one of the gym's bikes. And, of course, he doesn't skip leg day. The super-fit great-grandad is showing no sign of slowing down (
Image:
Hanover Area YMCA) “Most people at 100 no longer enjoy life and my days are just as normal as when I was 30,” he told Today.com “Exercise is much better than medicine, a lot of people just live on pills, but I don’t. “When I leave the gym in the morning after my three hours of exercising, I feel much better than when I arrived - I have more flexibility and I just feel more motivated with life.” Part of the reason he still goes is because Savino has “an extremely dangerous" sweet tooth. Are you as gym-obsessed as Savino? Let us know in the comments The dad-of-four says he is still able to go at such a ripe old age because he has good genes and a healthy lifestyle. In fact, a Nuffield Health study found that over 65s are the UKs most frequent gym users - highlighting the increasing importance of good health and fitness to the older generation. Deputy Medical Director of Wellbeing, Dr Auldric Ratajczak, said: “The sheer number of older gym users in our gyms speaks volumes about the desire of those in the UK to remain fit and healthy. "The fact that our older members are using the facilities more often than any other is hugely encouraging. We know that regular exercise reduces the risk of memory decline, muscle loss and heart disease. "In fact exercise is the super pill we’ve been looking for to live happier and healthier through our later decades." Read More Read More Read More Read More Read More
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Weightlifting & Bodybuilding
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Bearded man smashes women’s weightlifting record held by trans lifter
A bearded pro powerlifter entered a women’s competition in Canada and smashed a record held by a transgender lifter who was watching on.
The NY Post reports Avi Silverberg, the head coach for Team Canada Powerlifting for more than 10 years, entered last weekend’s Heroes Classic tournament in Lethbridge, Alberta, after identifying as a female.
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Video shared by athlete activist group the Independent Council on Women’s Sports (ICONS) shows him walking up to the platform still fully bearded and wearing a regular men’s singlet.
He then casually bench-pressed nearly 167kg — beating the current Alberta women’s record by almost 45kg.
The current record — 124kg pounds — is held by trans athlete Anne Andres, who was seen watching Silverberg while volunteering at the event.
Andres also holds the Alberta women’s record for the dead lift, at 245kg.
The trans lifter won eight of nine competitions entered in the women’s category over the last four years, ICONS said.
As Silverberg broke her record, Andres stood off to the edge of the platform area, only strolling back on after the male lifter walked off.
ICONS said Silverberg “mocked the discriminatory (Canadian Powerlifting Union) policy” that allows competitors to register for events under their “gender identity and expression, rather than their sex or gender,” vowing “no consequences” for doing so.
CPU’s transgender policy states an individual “should be able to participate in the gender with which they identify and not be subject to requirements for disclosure of personal information beyond those required of cisgender athletes”.
It also states: “Nor should there be any requirement for hormonal therapy or surgery.”
Meanwhile, the union’s competition registration policy states that a competitor’s “government-issued photo identification (excluding youth lifters) must be verified during the weigh-in or equipment check, including date of birth, province and gender at all competitions.”
It is unclear if Silverberg presented a government-issued ID identifying him as a female or was required to.
According to ICONS, “what Avi so obviously points out is that policies allowing men access to women’s sports completely remove any integrity in women’s competitions.”
“It doesn’t matter how Avi expresses himself or perceives himself. He clearly does not belong in women’s sport, and neither does any other male regardless of their motivation for wanting to participate.”
Silverberg, who is also an online coach and powerlifting columnist, has not directly addressed the competition.
However, Andres posted a series of lengthy videos calling him “a coward and a bigot” with “malicious intent.”
Still, in one clip, she openly admitted that “maybe my participation isn’t necessarily fair — you know, there’s science, whatever.”
In another follow-up, she said it was not her problem, however, because she “transitioned almost 20 years ago.”
“I got surgery — I can prove without any doubt whatsoever that I have gone through every step, which means whatever governing body decides to make decisions, I will pass that test.”
“I actually care about women in sport because I AM a woman in sport,” she wrote alongside one video.
Bodybuilding influencer Greg Doucette was among those highlighting the episode, noting how ludicrous it was for a man to so easily compete in a supposed drug-free event despite way higher testosterone.
“I think this proves a point,” Doucette said.
“If a guy can just show up and then set the … record, doesn’t that prove that it’s not fair? So how long before the powers-that-be suddenly wake up, smell the coffee and understand that if you’re born a female you’re not gonna be as powerful, as strong … as if you were born a male.”
“I’m stating facts,” Doucette said of the “unfair advantage” — comparing it to the advantage a woman would have if she entered a drag queen show against men.
“To me the answer is simple — we add a separate category, a new category, the trans category,” he said, adding it is especially important for combat sports where women competitors could get injured.
This article originally appeared in the NY Post and was reproduced with permission.
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Weightlifting & Bodybuilding
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Valdir Segato ignored health warnings and the risk of strokes and killer infections to create his superhuman aesthetic - which he said was based on his idols Arnold Schwarzenegger and fictional characters like Marvel's The HulkValdir Segato wanted to look like Arnold Schwarzenegger and The Hulk The bodybuilder from Brazil dubbed "Hulk" who racked up a following on TikTok by injecting his biceps with deadly oil that caused them to surge to 23 inches has died aged 55. Valdir Segato ignored health warnings and the risk of strokes and killer infections to create his superhuman aesthetic. By injecting his pectorals, biceps and back muscles daily with the concoction, he sought to replicate the physiques of his heroes - Arnold Schwarzenegger, and The Hulk. He also spoke of how proud he was to be known as the "monster" in the local area. Doctors warned him when he was 49 that his rogue supplement could leave him needing amputation after irrepparable nerve damage. Segato had 23-inch biceps (
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Jam Press/@valdirsegatooficial) But Segato, a construction worker, continued in spite of medical advice - claiming that he wanted to get bigger. In 2016, he said: "They call me Hulk, Schwarzenegger and He-Man all the time and I like that. I've doubled my biceps but I still want to be bigger." Calling himself "Valdir Synthol" on social media, he would regularly post images and videos of his bulging muscles. But despite his millions of followers, by the time of his death Segato was living like a recluse with few friends or visitors, neighbours told local media. One local man said the bodybuilder had asked his mother for help after complaining of breathing issues. Locals said they rushed him to hospital with breathing issues previously (
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Jam Press/@valdirsegatooficial) Despite his large following on social media, he was rarely visited, locals say (
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Jam Press/@valdirsegatooficial) Moisés da Conceição da Silva told Brazil's Globo : "It was around 6 am, more or less. He came crawling through the back house and came to the front. Then he knocked on my mother's window, knocked, knocked, then she woke up and he said 'help me, help me because I'm dying." He was rushed to hospital but despite the best efforts of doctors, he couldn't be saved. Moisés added: "They put him in the car and then the neighbour went to the UPA. He arrived at the UPA, he fell at the reception, having a heart attack. I think he had a heart attack." Moisés' brother, Jadson da Conceição, told Globo the bodybuilder had been rushed to hospital in the past after having the same breathing issues. The bodybuilder had been rushed to hospital with breathing complaints before the day he died from a suspected heart attack (
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Jam Press/@valdirsegatooficial) He believes they saved his life the first time by getting him to hospital quickly, but couldn't on this occasion. In earlier interviews, he revealed how he used synthol oil - a mixture of alcohol, painkillers and oil. Despite being warned by medical professionals about the deadly risks, it didn't stop him sharing his bulging biceps on TikTok (@valdirsegatooficial) where he amassed an impressive 1.7 million followers. “Who knows, I would think about making my breasts bigger,” he told NeedToKnow.online. Valdir shared a number of update videos on TikTok, with one receiving 5.8 million views and 36,900 likes, leading some to speculate he’d already gone ahead with his plans. “They’re different sizes? Who did this to you?” commented one user. He used to inject synthol, a lethal combination of alcohol, painkillers and oil (
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Jam Press Vid/@valdirsegatooficial) Segato said he used steroids before moving to synthol (
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Jam Press/@valdirsegatooficial) “My girlfriend has the same ones,” added another person. “You better take them out you’d look better,” said another user. “This is the first step of how to screw up your whole body,” commented someone else. For Valdir he previously said his fitness obsession was an outlet after the loss of his father and brother. He said: “Bodybuilding was a way to forget the problems faced by life.” Prior to using oil, Valdir had injected anabolic steroids – something he’d been warned could seriously jeopardise his health. He added: “I get a lot of criticism on social media networks, but I also have millions of fans around the world. “People who love me and some who hate me, but I can't please everyone so I take everything on board and try not to worry about other people’s opinions." Read More Read More
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Weightlifting & Bodybuilding
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Ex-MLB Pitcher Kyle Farnsworth Reveals Insanely Jacked Physique ... I'm A Bodybuilder Now! 6/21/2022 2:08 PM PT Kyle Farnsworth has found a second career ... the ex-MLB pitcher fell in love with bodybuilding, and is absolutely jacked now!! The 46-year-old former New York Yankees pitcher -- who spent 16 seasons in the big leagues -- showed off his incredible physique on social media Tuesday. Kyle posted a shirtless photo of him in a mirror ... showing off his massive arms, legs and chest, and, it's vastly different from what he looked like when he was a pitcher. "Very rare gym bathroom selfie," Kyle wrote on Twitter. "4 days out to my first bodybuilding competition. Classic Physique. These past few days have been fun with no carbs!" Farnsworth's first competition will be this Saturday, June 25 at the Hyatt Regency in Orlando ... and the ex-reliever is pumped about it. "Very excited to be a part of the Sheru Classic and to see what I can do," Kyle said on Instagram a few weeks ago. "I will be competing in the Novice Classic Physique class." "I have always wanted to do one and it's never too old to start," he added. "When you are a competitor, you have to find things to compete in."
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Weightlifting & Bodybuilding
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When you finish treatment for breast cancer, you might have a mix of feelings. Going through treatment is physically and mentally exhausting, with many side effects from chemotherapy, radiation, surgery, and immunotherapy. Once the treatment phase is over, is there anything you can do to boost your odds of staying cancer-free?
The answer is YES. There's a lot you can do in your everyday life -- in addition to taking any meds your doctor prescribes to help prevent recurrence and keeping up with your screenings.
Cancer experts have long advised breast cancer survivors that the same healthy lifestyle habits that have been shown to lower your chance of developing breast cancer in the first place are also likely to cut the risk of breast cancer recurrence. In the past, that advice was based mostly on expert opinion.
But more recently, studies specifically done on breast cancer survivors have added weight to that opinion. These findings suggest that regular physical activity and a healthy diet that is high in vegetables, fruits, whole grains, and beans and low in processed carbohydrates and high in fiber can help guard against breast recurrence and death.
Youâve Got to Move It, Move It
Being physically active has clear benefits.
Women who got regular physical activity before their cancer diagnosis and after treatment are less likely to have their cancer come back or to die compared with those who were inactive. Thatâs according to a 2020 study from researchers at Roswell Park Comprehensive Cancer Center in Buffalo, NY.Â
The study focused on 1,340 women with breast cancer and the Department of Health and Human Services (HHS) physical activity guidelines for adults, which are to get at least 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity every week. In the study, women who did that were less likely to have their cancer come back than those who were inactive. They also were less likely to die over the 2 years of the study period. Even those who were considered to be âlow active,â meaning that they came close to meeting the recommended activity levels but didnât quite get there, had improved survival, as well.Â
Fitness Tips for Breast Cancer Survivors
Your body has been through a lot â from the cancer itself to the treatments for it. No one is expecting you to run a marathon unless you want to. But donât underestimate the power of regular movement.
Â
Start small. Even a daily 15-minute walk has benefits. âYou donât have to do a lot of intense workouts to benefit,â says Karen Basen-Engquist, PhD, the director of the Center for Energy Balance in Cancer Prevention and Survivorship at The University of Texas MD Anderson Cancer Center. âIt can be hard to begin exercising when youâre experiencing fatigue related to cancer treatment, but moving just a small amount most days can help you reach the point where you can do more.â
Tell your doctor. You may have glossed over the guidance you often see in fitness magazines: "Consult your doctor before starting any exercise program." Don't ignore that advice this time. Check with your treatment team to see how much exercise they feel you can handle at this point in your recovery.
Set realistic expectations. If you were running an 8-minute mile before you started chemotherapy, don't expect to be able to match that pace 3 or 4 months after your last dose. And thatâs OK.
Don't stress your bones and joints. This is especially important if youâve had bone loss related to chemotherapy. Instead of running or high-impact aerobics, which could add to your risk of fractures, start with walking. Or try swimming, a no-impact way to work your muscles and your cardiovascular system.
Be aware of your ability to balance. If you have neuropathy (tingling or numbness) in your feet or hands after chemotherapy, that can affect your balance. Be careful about activities where you might risk falling. Instead of running on a treadmill, for example, you might prefer to work out on an exercise bicycle.
Make time for strength training. It can make a difference in your daily life. âWhile we canât say whether or not it improves overall survival, the evidence shows that breast cancer survivors who do strength training see improvements in their fatigue, quality of life, and physical functioning,â Basen-Engquist says.
What to Eat: Leafy Greens and Smart Carb Intake
What about food? The good news is that the general principles of healthy eating are also beneficial for breast cancer survivors.
Two recent studies suggest that a healthy diet can help breast cancer survivors live longer. Both studies involve data from about a quarter of a million women who took part in two large observational studies called the Nursesâ Health Studies. The studies followed these women, all of whom were under 55 and cancer-free when they began, for up to 30 years. By 2011, about 9,000 of the study participants had been diagnosed with breast cancer.
The first study found that women who ate the greatest amounts of fruits and vegetables after their breast cancer diagnosis had an overall lower risk of dying during the course of the study compared to those who ate the least amounts.Â
When the researchers dug deeper, they found that it was leafy greens and cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts that were driving most of the benefits. Women who ate almost a full serving of cruciferous vegetables daily had a 13% lower risk of dying from any cause during the study, compared to those who ate almost none of these vegetables. And women who ate almost two servings of leafy greens daily were 20% less likely to die, compared to those who ate almost no greens.
Carbs were key in the second study â specifically, what kinds or types of carbs women ate. It found that high glycemic load carbs -- those that cause your blood sugar to spike, like sugary beverages, processed foods like chips and doughnuts, and fast food like cheeseburgers and french fries -- posed an increased risk. Breast cancer survivors with high glycemic load diets were more likely to die of breast cancer than those who ate lower glycemic load diets. They also found that women who ate high-fiber diets had a lower risk of death than those who ate diets low in fiber.
The bottom line: Eat more fruits, vegetables, and whole grains.Â
âTaken together, the research suggests that women diagnosed with breast cancer may benefit from eating a diet high in fruits and vegetables and eating less rapidly digested foods sources, such as whole grains and non-starchy vegetables,â says Nigel Brockton, PhD, vice president of research for the American Institute of Cancer Research (AICR).Â
And there was good news for fans of tofu and edamame: Despite past concerns that the estrogen-like properties of soy might contribute to breast cancer, evidence now shows that the opposite is true. âIf anything, soy has a beneficial effect and may even reduce the risk of breast cancer recurrence,â Brockton says.
Maintaining a Healthy WeightÂ
In general, getting regular physical activity and eating a healthy diet can help keep you from gaining too much weight, something that researchers have also found is important after breast cancer.Â
âThere is strong evidence that a higher body mass index after diagnosis is associated with poorer outcomes in breast cancer,â Brockton says. âAvoiding weight gain and doing your best to stay at a healthy weight is important.â
Overall, Brockton says that the AICRâs recommendations about diet and physical activity for cancer prevention are still wise advice for breast cancer survivors to avoid a recurrence. These include:
- Maintain a healthy weight.
- Be physically active.
- Eat more whole grains, vegetables, fruits, and legumes (like beans).
- Avoid sugary drinks and limit your intake of fast foods and processed foods high in fats, starches, and sugars.
- Limit red meats like beef, pork, and lamb.
- Avoid processed meats and alcohol.
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Weightlifting & Bodybuilding
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Recent findings published in the journal Scientific Reports shed new light on the risks associated with the use of steroids among male athletes. This time, researchers found that bodybuilders with a history of steroid use were more likely to exhibit psychopathic tendencies, sexual and substance use risk-taking behaviors, and anger issues.Anabolic-androgenic steroids are human-made variations of testosterone, the male sex hormone. Though often used for bodybuilding, steroids have been associated with various health risks including dependency, medical issues, and psychological problems. Neuroimaging studies have even suggested that steroids may induce structural changes in the brain and affect cognitive function.A research team led by Bryan S. Nelson wanted to investigate a lesser-explored topic — the potential link between anabolic steroids and psychopathy. Psychopathy is a personality condition defined by a lack of empathy, low emotional sensitivity, and antisocial behavior. An increasing number of studies have found associations between anabolic steroid use and psychopathy and even violent crime.In a cross-sectional study among male bodybuilders, Nelson and colleagues explored whether steroid use was associated with psychopathic tendencies and other problematic behaviors like risk-taking, anger issues, emotional problems, and cognitive problems.The researchers distributed an internet survey among 492 male bodybuilders with an average age of 22. The men reported any past use of Appearance and Performance Enhancing Drugs (APEDs), and reported their exercise habits and dietary habits. They also indicated whether they had experienced various psychological states (e.g., depression, mood swings, aggression) and whether they had engaged in certain risk-taking behaviors (e.g., unprotected sex, using stimulants without prescription, drinking alcohol). Finally, they completed assessments of psychopathy, impulsivity, anxiety, depression, and aggravation.After analyzing the data, the study authors found that bodybuilders with a history of steroid use were more than twice as likely to exhibit psychopathic traits than those with no history of steroid use. They were also more than three times as likely to engage in substance use risk-taking, almost twice as likely to engage in sexual risk-taking, almost twice as likely to report anger problems, and more than twice as likely to report physical problems.Additionally, bodybuilders who had not used anabolic steroids — but had considered it — were more likely to exhibit psychopathic traits, substance use or sexual risk-taking, anger issues, emotional stability issues, depressive symptoms, and impulsivity when compared to bodybuilders who had never considered using anabolic steroids.Moreover, participants’ chances of exhibiting psychopathic traits increased with the number of steroids they used. For every additional type of APED used, bodybuilders had a 19% higher likelihood of psychopathy traits.Overall, the findings offer strong evidence that the use of steroids is linked to an increased risk of psychopathic tendencies. However, since the study was cross-sectional, the researchers say the direction of this association is unclear. While steroids might contribute to psychopathy, it could also be that psychopathy contributes to the use of steroids. Since psychopathy is associated with risk-taking behavior (including substance use), it may be that bodybuilders who decide to take steroids have pre-existing psychopathic tendencies.The authors speculate that psychopathic tendencies could be an underlying mechanism connecting the use of steroids to anger issues, although future research is needed to explore this. With longitudinal studies, researchers might also begin to untangle the causality between steroid use and psychopathy.The study, “Anabolic–androgenic steroid use is associated with psychopathy, risk‑taking, anger, and physical problems”, was authored by Bryan S. Nelson, Tom Hildebrandt, and Pascal Wallisch.
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Weightlifting & Bodybuilding
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‘I got obsessed with watching Olympic weightlifting during London 2012,” says Fiona Clements, a software developer working in London. “I think it’s partly because the effort is so visible – you can see every flicker of doubt, pain and triumph on the athletes’ faces. I was 48 at the time. I thought I’d left it far too late to even consider trying it, but then I kept thinking about it. It took until September 2022, but I finally went for it.” Now 58, Clements can deadlift 50kg and push 21kg overhead. She says she has never felt stronger.Resistance training, to use the catch-all term for any sort of exercise where you’re working against weight, whether it’s using dumbbells, exercise bands or just your own body weight, has a lot to recommend it. It makes you stronger and more injury-resistant by increasing bone density and strengthening the muscles, ligaments and tendons around your joints. It mitigates the risk of everything from falls to osteoporosis as you age. It can burn calories and reduce body fat more efficiently than cardio, by keeping your metabolism elevated for days after each workout. Plus, it’s more effective for flexibility than certain styles of stretching.Strength training can reduce blood pressure, lower cholesterol and improve circulation by strengthening the heart and blood vessels – and probably protects against heart disease. It improves mood, might help with your risk of depression and seems to have protective effects against dementia and cognitive decline. It also just makes life a bit easier: from moving a sofa when it’s time to do the vacuuming to wrangling your carry-on into an overhead locker, things are often simpler with just a bit of extra strength.So why don’t more people do it? A survey published in May suggests that, even though 67% of UK adults meet the current guidelines for aerobic activity, only 7.3% of men and 4.1% of women achieved the recommendations for strengthening activity. As the UK population ages, it should be a no-brainer, whether you’re hoping to stave off osteoporosis or hoist your grandchildren aloft when they come to visit. But for many people, strength training comes with a few sticking points.Joanna Blacker took up strength training at 53. Photograph: Ultimate Performance“I just thought that it would be impossible to make a difference to my body as an older woman,” says Joanna Blacker, a small business owner and recently qualified personal trainer from west London, who took up strength training at 53. “I’d been through the menopause, gained weight and felt awful. I certainly didn’t think that weightlifting would be the way I would change my body – I thought I should be doing lots of class-based, aerobic style exercise. You think of gyms as full of muscled guys strutting around hogging all the weights. You wouldn’t want to step in not know what you’re doing.”This attitude isn’t uncommon. Running, to take the nation’s favourite cardio activity, is something you can do alone and unsupervised; lifting weights is something that most people associate with going to a gym or working with a trainer. Running is simple, and the goals are clear: get a bit faster, do it for a bit longer without stopping, maybe do a 5k or (if you’re keen) a marathon. Weights are intimidating and there’s always a niggling feeling that if you push it too hard, you’ll end up worse off than before you started.Perhaps most importantly, running includes a single movement pattern that every human naturally understands; lifting has dozens, and it’s not clear which ones you need to focus on. The fragmented nature of the fitness industry doesn’t help: the qualifications you need to work as an entry-level personal trainer in the UK teach very little about practical strength training, focusing instead on machines or teaching classes.So how do you get around these problems? First, by remembering that you do not need to join a gym. “It’s a building with some fitness equipment, not some sort of holy ground where fitness must take place,” says Andrew Tracey, fitness editor for Men’s Health. “By not outsourcing your fitness to ‘somewhere else’ you’ll save a fortune on gym membership, parking fees and fuel. You’ll also remove all of those things as obstacles every time you think: ‘I can’t be bothered.’ It’s a lot harder to say ‘no’ when all you’ve got to do is walk into your garage or spare room.”Next up: realising that your body understands resistance as resistance – dumbbells and kettlebells (those cannonball-style weights with a handle at the top) are just one convenient form. “You can start by using your own body weight and objects around the house,” says Sally Moss, a strength coach who specialises in Olympic lifting. “For example, you can use your stairs to help you do a push up by putting your hands on a high step, or use a chair to do a step up.”If you’re ready to invest in some equipment, you can go a long way with not very much. “The equipment you need is going to come down to your budget, goals and space – and the things you actually enjoy doing,” says Tracey. “But you can go a long way with nothing but a pair of medium-weight dumbbells – that combined add up to 25% of your body weight – somewhere to do pull-ups or rows, and some resistance bands [like giant rubber bands of varying strengths]. If you want to lift serious weights but you’re on a budget, a sandbag is the most economical way to get strong – throw some sand in freezer bags, tape them shut to reduce the risk of leakage, then toss them all in an old rucksack and you’ve got the perfect adaptable training tool.”Andrew Tracey.As for the movements, this bit is simpler than it sounds. “It’s a good idea to start each session by picking a few exercises that work on your biggest-hitting ‘movement patterns’ – pushing, pulling, squatting and hip-hinging [a movement where you ‘hinge’ at the hips], as in deadlifts or kettlebell swings,” says Tracey.“You can easily combine these to speed up your workout, while adding a little cardio element at the same time. Think press-ups going directly into a higher-rep [higher-repetition] set of squats. [See the FAQs if you’re confused by talk of sets and reps.] Mix these movements up from session to session and keep track of your reps and sets so you’ve got ‘high scores’ to beat. Once you’ve done the meat and potatoes, you can use your bands for ‘accessory movements’ if you want to – think biceps curls.”If planning alone is still too intimidating, there’s always the option of getting some tuition. “Last Christmas, I got to the point where it was do or die and signed up with the gym Ultimate Performance,” says Blacker. “I thought I’d need a lot of motivation, but I actually didn’t – I saw results quite quickly and I just wanted to learn more about how to do things correctly.”Clements signed up for a beginner’s class with Moss, and loved it from her first session. “My school was obsessed with team sports involving hand-eye coordination, and I came away thinking that anything with a coach wasn’t for me – but within five minutes of walking in the door of the gym, I thought: ‘Yes, these are my people.’”Blacker can now bench-press 40kg for 10 reps and feels more than ready to tackle training alone. Clements, meanwhile, has already signed up with her local gym, for the days she’s not training with Moss. “I can feel these bands of hard muscle when I flex that I’m pretty sure weren’t there before,” she says. “But the best part is that I’m actually able to understand the sport I love. It still feels like magic when that bar goes overhead.”Strength training from scratchTo get started with strength training, don’t overcomplicate it – get familiar with a handful of moves that hit the main movement patterns, then mix and match them according to how many times you’d like to train in a week. Here are a few to begin with:Press-up. Photograph: Daniel Allan/Getty Images/Image SourceHorizontal push: press-upThe one move everyone knows is among the best for upper-body strength – as long as you do it properly. Perfect form is to start with your hands directly under your shoulders, keep your body in a plank-like position, tuck your elbows to your sides to reduce strain on your joints, and touch your chest to the floor at the bottom of each “rep” (repetition). If you can’t do a single rep, start with your hands on a step, sofa, or even a wall to make it easier. (Knee press-ups, which are often suggested as an alternative, reduce your core’s involvement, so they aren’t a great way of working up to the full version.)Also try: dumbbell bench press, dipsBent row. Photograph: Roijoy/Getty Images/iStockphotoHorizontal pull: bent rowThis is the most basic “pulling” move, and something you can do with any sort of improvised weight – or if you’re feeling fancy, a resistance band. Bend at the waist – your back should be straight and at about 45 degrees from vertical – and “row” the weight to your ribs by pulling your elbows behind you, keeping them tucked in. Keep the weight light enough to let you pause at the top of the movement.Also try: pull-ups, inverted rowsPull-up. Photograph: Goodboy Picture Company/Getty ImagesVertical pull: pull-upIf you’ve never done these before it’s unlikely you’ll manage one on your first go, but pulling moves are important for posture. Keeping a bar up in your house – there are lots that will clip securely on to a doorway – makes them a fun challenge. Start with “negatives” – use a little jump to get your chin higher than the bar, then lower yourself slowly to a near-hang, and repeat. A quick reminder: technically, in pull-ups your hands face away, while in chin-ups they face towards you. The former are better for your back, while the latter build your arms.Also try: inverted rowsDumbbell press. Photograph: kali9/Getty ImagesVertical push: dumbbell pressYour best bet for vertical pressing if you aren’t up to handstand press-ups – dumbbell presses are shoulder-friendly and equally possible with kettlebells or soup cans. Start with the weights at your shoulders, brace your core and press straight overhead, letting your hands rotate naturally as you go through the movement. Slow and controlled is the winner here.Also try: one-armed overhead press, push pressKettlebell swing. Photograph: Westend61/Getty ImagesHip hinge: kettlebell swingTo get this one right, remember that it’s a dynamic movement – in most moves, using momentum to complete the rep is verboten, but here it’s a must. Swing a kettlebell or dumbbell back between your legs, bend your knees slightly, then straighten up and drive your hips forward to swing the bell up to roughly chest height. Don’t squat and don’t do a front raise.Also try: jump squatsWeighted lunge. Photograph: Thomas Barwick/Getty ImagesOne-legged movement: reverse lungeOften a little less wobbly than its forward variation, so a great place to start. From a standing start, take a big step backwards and bend your leading leg until your trailing knee just brushes the floor. Return to a standing position, then repeat on the other leg. You can weight this in lots of ways – a dumbbell in each hand, a rucksack full of books, or a “goblet” style hold as below – but master the weight-free version first.Also try: lunges, walking lunges, step-upsGoblet squat. Photograph: Thomas Barwick/Getty ImagesSquat: goblet squatOne of the best forms of squat, as it’s almost entirely self-correcting. Hold a dumbbell in front of you with both palms on end, as if you’re holding a medieval goblet – then keep your weight on your heels as you squat, aiming to bring your elbows inside your knees. If you stray into the forward lean that plagues many barbell squatters, you’ll lose control of the weight – and by pausing for a few seconds at the bottom of the movement, you’ll build strength and mobility.Also try: bodyweight squats, back squats, front squatsSuitcase carry. Photograph: Fly View Productions/Getty ImagesCarry: suitcase carryYou can skip this one if you regularly carry your own shopping – but if your delivery guy gets more exercise than you, add it to your plan. Hold a heavy dumbbell, kettlebell or rucksack in one hand, walk for a few metres, then switch hands and walk back. Brace your core to keep yourself upright, and keep your other arm out for balance if you need to.Also try: farmer’s walk, waiter’s walkThe workoutsThese two short workouts use “supersets” – two moves, done without rest, to add a cardio element and make your training time go further. Add them to your weekly routine to make a simple start with strength training – if you’ve got time for more, just alternate between them.Workout 11A Press-up Sets 3 Reps 81B Bent row Sets 3 Reps 82A Goblet squat Sets 3 Reps 122B Kettlebell swing Sets 3 Reps 15Workout 21A Dumbbell press Sets 3 Reps 81B Pull-up Sets 3 Reps 32A Lunge Sets 3 Reps 8 each leg2B Suitcase carry Sets 3 Distance: 10m on each side Photograph: Image Source/Getty ImagesFAQsWhat are sets and reps?Reps are simply repetitions – it’s the number of times you do an exercise before you stop for a rest. Sets are simply groups of reps. So 10 press-ups, followed by a rest, followed by another 10 press-ups is two sets of 10 reps.How much weight should I use?Enough to make the moves feel challenging, but not so much that you’re “grinding” out repetitions. As a rule of thumb, each rep should go at the same speed – once they start to slow down, stop. Pushing until you fail is useful if you want to build muscle bulk, but not for strength.How many reps should I do?The general rule is that using a weight that allows you to get through one to five reps builds pure strength, five to 12 helps with muscle, and anything over 12 builds muscular endurance – but there’s a fair bit of crossover. If you’re working with a light set of dumbbells or a band, there’s nothing wrong with doing reps until the speed drops off (see above). Photograph: Inti St Clair/Getty Images/Tetra images RFHow much should I rest?Again, this depends on your goals: lifters aiming to do one or two reps with a near-maximal weight might rest for five minutes between sets, while if you’re training for fat loss you should keep rests to less than a minute. For strength and/or muscle, the middle ground is ideal – think 90 to 120 seconds.How do I pick a gym?As you learn more movements you’ll understand more about the kit you need, but for most people, the important thing is to pick a gym close enough and empty enough to let you train regularly. The most important thing is squat racks, which allow you to load up and squat or press heavy barbells rather than getting them off the floor – as well as catching the bar if you fail. You don’t want to queue for one, so make sure your gym has at least two.OK, I’m hooked. How do I progress?Add a book or two on training to your reading list – Easy Strength by Dan John and Pavel Tsatsouline is great – and start keeping track of your rep records in a few big movements. You’ll soon be planning your weeks around your gym sessions.
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Weightlifting & Bodybuilding
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Woman posts dramatic before-and-after pics of one pound loss to prove that weight is meaningless
It's almost as if the numbers on the scale don't mean anything at all.
Adrienne Osuna is a fitness blogger with a focus on weight training. After years of struggling with her weight, this mother of four finally got serious about her health, adopting a rigorous schedule of power lifting, cardio, and intermittent fasting to lose weight, gain muscle, and kick ass.
And while her personal regimen might be a little too ambitious for most of us, she's still inspiring—because she keeps it real.
An image she posted on her blog is going viral for pointing out that focusing on your weight is a misleading goal. The before-and-after pic shows her before she started lifting and after—a complete physical transformation which resulted in a staggering one pound of weight loss.
After she went viral she made another Instagram post revealing she was actually a pound heavier in the after photo. Unfortunately, that post has since been made private.
She would later explain that she felt it was important to reclaim her image because it had been used in advertisements for weight loss products, and that's not what she's about.
"But I DID NOT use anyone's products to do this," she wrote in a post which since been made private. "This was all hard work in the gym lifting heavy weights and intermittent fasting.
Kudos to Ms. Osuna for getting the word out—fitness isn't about a number, it's about having awesome muscles you could use to punch a hole through a plaster wall.
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Weightlifting & Bodybuilding
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By Philippa RoxbyHealth reporterImage source, Getty ImagesActivities which strengthen the muscles - like weightlifting - should be part of an older person's weekly exercise routine, a study suggests.People doing both aerobic and muscle exercises were more likely to live longer than those who did just one or the other, US researchers found.But you don't have to go to the gym - carrying heavy shopping bags, digging in the garden and pilates all count.Both types of activity are recommended in current advice.The NHS advises adults over 65 to be physically active every day and do activities to improve strength, balance and flexibility at least twice a week.It also recommends at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active.Muscle mattersGetting the heart rate up on a regular basis is known to make people fitter and healthier, and help prolong their lives.But less is known about the effects of weightlifting or muscle-strengthening exercises on how long people live.The US study, published in the British Journal of Sports Medicine, asked more than 150,000 people in their 60s and 70s about their exercise routine then followed them up.The researchers found that people who took the recommended 150 minutes of moderate exercise a week lived longer than those who didn't - but those who combined regular aerobic exercise with muscle-strengthening activities once or twice a week fared even better.Media caption, Catherine Walter says being a world champion powerlifter "shows older people can be strong"They had a 47% lower risk of dying from any cause, apart from cancer, over the next nine years - than those who were not active at all.Doing weightlifting alone lowered the risk by up to 9-22% and aerobic exercise by 24-34%.Examples of aerobic exercise, which gets the heart and lungs pumping, include brisk walking, running, cycling and swimming.The study also found that women benefitted more from weightlifting than men.The research team, from the National Cancer Institute in Maryland, and the University of Iowa, explained that muscle-strengthening exercises could make the body leaner and the bones stronger, leading to a healthier life in old age."Our finding that mortality risk appeared to be lowest for those who participated in both types of exercise provides strong support for current recommendations to engage in both aerobic and muscle-strengthening activities," said study author Dr Jessica Gorzelitz."Older adults would probably benefit from adding weightlifting exercises to their physical activity routines."Their study focused only on weights, but the researchers say other types of exercise would also apply such as push-ups, squats, burpees and pilates.According to the NHS, muscle-strengthening activities can include:carrying heavy shopping bagsyogapilatestai chilifting weightsworking with resistance bandsdoing exercises that use your own body weight, such as push-ups and sit-upsheavy gardening, such as digging and shovellingThe study, although large, was observational and could not prove that it was the weightlifting that led to people living longer. It also relied on participants remembering how much exercise they had done over the past year at one single point.However, the researchers did try to remove other factors which might have had an influence on the outcome, such as education, race, ethnicity and race, but still found the same result.Related Internet LinksThe BBC is not responsible for the content of external sites.
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Weightlifting & Bodybuilding
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Why lifting weights WON'T make you 'bulky': Celebrity personal trainer reveals how weight training is the secret to whipping the A-list into shapeEx-Olympian Sarah Lindsay owns Roar Fitness gyms in London and DubaiShe trains Katya Jones, Vogue Williams, Graham Norton and Ed WestwickShe says weight lifting can have a better long term impact than cardio Published: 09:20 EDT, 2 October 2022 | Updated: 09:20 EDT, 2 October 2022 A personal trainer credited with whipping celebrities into shape has revealed why she makes A-listers lift heavy weights when they need quick results - and how it is the key for achieving a leaner physique. Fans of Sarah Lindsay include Strictly Come Dancing pro Katya Jones, model Amy Jackson, presenters Nick Grimshaw, Vogue Williams and Graham Norton, singers Mel C and Paloma Faith and Gossip Girl star Ed Westwick.A former British speed skating champion and three-time Olympian, Lindsay owns gyms in London and Dubai - but you won't find a single treadmill or crosstrainer in sight. She reveals how heavy weights can help anybody achieve their dream body in as little as 12 weeks. Gossip Girl meets Roar Fitness girl: Actor Ed Westwick recently signed up to train with Lindsay British actress and model and former Miss Teen World Amy Jackson with Lindsay Chat show legend Graham Norton is another A-lister to work with the Olympian Made in Chelsea stars Sophie Hermann (left) and Hugo Taylor (right), working up a sweat Roar Sarah and Vogue Williams putting off the workout at Roar Fitness Sarah's top FIVE weight lifting exercises The body moves in a few different planes of movement so you should try and keep all of those bases covered1: 'PUSH' EXERCISESA chest press, press-up, or bench press 2: 'PULL' EXERCISES I like a deadlift because it has a huge crossover into everything else in your lifeYou can also do a pull up on the bars, or a row of some kind3: SQUATSYou need some kind of squad variation - I like unilateral single leg movementsTry a front foot-elevated split squat, a walking lunge, or a reverse split squat – which are usually a little bit easier on the knees4: OVERHEAD PRESSYou need an overhead press, like a dumbbell shoulder press5: COREIt's always good to stick a core exercise. With a lot of these exercises you get a core by just doing them - but to support that I would maybe stick a plank in there Sarah, who specialises in body transformations said: 'Strength training can result in a higher metabolic rate.'If you manage to gain muscle, even a few pounds, it will increase your metabolism which makes it easier to get, and then stay, lean - which is obviously what most people want.'Strength is easier to maintain than results from a cardio workout so weight training will benefit you long term.' But she told FEMAIL why clients - especially women - often think lifting weights will only make them 'bigger'.She added: 'Ultimately, adding muscle and therefore getting 'bigger' is very difficult – people will spend years trying to build a physique. 'It's just not easy, there are certain elements you need to be able to gain muscle. 'You need to lift enough weight to challenge and stimulate the muscle enough to grow.'Then you need to eat enough of the right things, at the right time, to help the muscle recover and help it grow - so to gain muscle has to be deliberate. 'You're not going to do it by accident.'You have to be doing a very intensive workout several times a week for weeks - if not months - so it has to be deliberate, it won't happen by mistake.'But she says lifting heavy weights, in the right way, can actually make clients leaner.Made in Chelsea star Sophie Hermann told MailOnline: 'Training with Sarah is like switching from ready-to-wear to haute couture.'It's another level. I've been training for 10 years - PT's and classes - but no one comes close to my personal Lara Croft and her precisely tailored sessions.'I've seen results after only weeks with her, which motivates me so much more than schlepping myself to trainer or classes where I see a hint of in six months.' MiC star Sophie Hermann trains with Sarah Rather than force people into burpees, her PTs instead focus on form and lifting weights - the heavier, the better. Carbs and sugar aren't banned, but clients are encouraged to follow a high-protein diet, with all their macros worked out. Sarah added: 'Food plays a big part in our contribution to our own health as it's something we have control over. 'I try to eat as naturally as possible and make my own food unless eating out, and encourage celebrities to do the same.'Clients still enjoy all the good stuff - pasta, desserts, champagne but in moderation with portion control. 'When you have a big social life you can't always control what you eat but you can control how much.' Working up a sweat or posing? TV presenter and ex-Radio One star Nick Grimshaw Designer Henry Holland worked with Sarah and her team for this transformation, which took 11 weeksGraham Norton said he 'feels fitter than ever' after following the programme while Nick Grimshaw said weight training was now 'a key part of his life.' The ex-Radio One DJ added: 'They've made me feel stronger, healthier and more focused than ever.'Fashion designer Henry Holland, who completed the Roar programme before and after lockdown, credited the gym with improving his physical and mental health. Singer Paloma Faith turned to the PT shortly after giving birth last yearCelebrity friends: Her clientele includes footballing legend John Terry and presenter Vogue Williams, rightThe Roar gang: Lindsay, centre, with her team of coaches at Roar Sarah was a speed skater, representing Great Britain three times in the Olympics (pictured left, front and right, in Vancouver in 2010)Lindsay added: 'You don't always have to be motivated and it's unrealistic to expect that from yourself but consistency is key - so you do need to be disciplined with regards to showing up.'Our health is everything and I'm always thinking about longevity. My nan was nearly 101 when she died recently but she was exercising with me in the garden at 97.' Advertisement
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Weightlifting & Bodybuilding
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Ex-MLB Pitcher Kyle Farnsworth Reveals Insanely Jacked Physique ... I'm A Bodybuilder Now! 6/21/2022 2:08 PM PT Kyle Farnsworth has found a second career ... the ex-MLB pitcher fell in love with bodybuilding, and is absolutely jacked now!! The 46-year-old former New York Yankees pitcher -- who spent 16 seasons in the big leagues -- showed off his incredible physique on social media Tuesday. Kyle posted a shirtless photo of him in a mirror ... showing off his massive arms, legs and chest, and, it's vastly different from what he looked like when he was a pitcher. "Very rare gym bathroom selfie," Kyle wrote on Twitter. "4 days out to my first bodybuilding competition. Classic Physique. These past few days have been fun with no carbs!" Farnsworth's first competition will be this Saturday, June 25 at the Hyatt Regency in Orlando ... and the ex-reliever is pumped about it. "Very excited to be a part of the Sheri Classic and to see what I can do," Kyle said on Instagram a few weeks ago. "I will be competing in the Novice Classic Physique class." "I have always wanted to do one and it’s never too old to start," he added. "When you are a competitor, you have to find things to compete in."
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Weightlifting & Bodybuilding
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If you're trying to make changes to your physique or lose weight, you know that besides modifying your diet, an exercise regimen is important as well. A significant factor to consider is the type of workout you're doing. When you understand the effects each type of workout has on the body, you can reach any goal more easily and quickly. Strength training (like lifting weights) is efficient at helping your body burn fat -- even after your workout. We spoke to some experts to help explain how. These are the many ways putting on muscle affects your body composition. Strength training can help you burn more fat. Grace Carey/Getty Images Cardio vs. strength training There's a constant back-and-forth argument about which is more efficient: 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 in a different way. "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 explains. As a result, you get more bang for your buck. 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 is going to be your main focus as you build endurance, whereas strength training is going to 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 fatAs mentioned, strength training has the ability to 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 active weight lifter, explains that muscle is metabolically active, meaning it burns calories even at rest, and even though 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," explains Colon. 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 muscleNow 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. Colon says, "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." 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," explains MacPherson, 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 about 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," elaborates MacPherson. She adds, "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 explains. 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," he adds. Another plus is for your heart -- strength training is shown to help decrease blood pressure. You can also reduce the chances of type 2 diabetes, improve blood circulation and 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 lineIt'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 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. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Weightlifting & Bodybuilding
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The once-taboo topic of anabolic steroid use in the fitness and bodybuilding communities has become its own internet content genre.“Natty or not” videos, in which people often speculate about who is “natty” (shorthand for natural) and who is using steroids (not), now routinely rack up millions of views on YouTube and TikTok, while hundreds of commentators a day debate on a dedicated subreddit which influencers and celebrities are using steroids to fuel their physiques. Podcaster Joe Rogan recently touched on the topic, as has PewDiePie, one of the most-followed people on YouTube.It’s a movement championed by some notable names in bodybuilding who for years decried the secrecy around steroid use that they say also misled people into having outsized expectations for their own fitness goals. But the videos have also started a discussion over whether they are breaking stigma and secrecy or normalizing a dangerous substance and unhealthy body standards.“In a way it almost gets more people on the sauce,” M.K. Angeletti, creator of the YouTube channel Revival Fitness, said of “Natty or Not” online content. “The baseline intention is good, but then you open a door that spirals out of control.” Steroids have been a part of the fitness world for decades, with some research estimating as many as 4 million Americans having used some sort of “anabolic-androgenic steroid” to help build muscle despite their well-documented adverse health effects, including mental issues and possible damage to the liver and kidneys. And while possession or sale of anabolic steroids without a prescription is illegal, a growing number of fitness influencers now either talk openly or strongly imply that they are not “natty,” Meanwhile, the rise of social media and the fitness influencer community have already created well-known body image issues among young people.“My social media home pages are filled with bodybuilders who look like they are on steroids but claim to be natural, which makes it really difficult for me to know what is realistically achievable as a young person trying to get into the fitness game,” said Jacob Mathiasmeier, 21, who started his own fitness page on TikTok this year.Mathiasmeier said many young people, including teenagers and preteens, watch TikTok videos of bodybuilders who are not being forthright with their regimen. “How is that realistic for them?” he said.Bodybuilder Greg Doucette leaves the O2 Wellness Gym in Bedford, NS, Canada, on Aug 11, 2022.Riley Smith for NBC NewsAmong the earliest fitness influencers to openly discuss their own steroid use was Greg Doucette, a powerlifting world champion who later became a bodybuilder and fitness influencer. Doucette said he started talking openly about steroids, including his own use, when he started to create a lot of fitness content four years ago. It was these videos, where he was honest about his steroid use, that originally went viral, he said. “When I was very open about what I was doing, rather than people saying they hated me, people responded by saying how refreshing it was to see someone be honest,” Doucette said.As for concerns about whether talking about steroids could normalize their use, Doucette said he felt that the notion that people would be unaware of steroids was shortsighted.“Do people think a 16-year-old aspiring bodybuilder has never heard of a steroid?” he said.Doucette has been particularly transparent about his regret over his steroid use on social media. A broader fitness boom in recent years -- boosted in part by the pandemic -- has included the rise of many muscle-focused fitness influencers, many of whom now boast millions of followers, with hundreds of others with smaller followings. Steroid-focused videos are only a small part of that broader scene, but they can draw some of the most heated debates. A video posted by Doucette in May discussing whether fitness influencer William Li takes steroids has more than 670,000 views and more than 2,000 comments. Li has addressed steroids, saying he doesn’t use them.One popular version of “natty or not” videos feature people asking people at gyms or fitness conventions if they use steroids. Quite often, these people will say they do use steroids.Ryan Schmidle, a Los Angeles-based fitness influencer with over 500,000 followers on TikTok, uses his platform to discourage his followers from taking anabolic steroids and shares openly about his medically prescribed steroid use. Bodybuilder Noel Deyzel posted a video to his Youtube account titled, “Why i’m open about my steroid use.” In the video Deyzel tells his 2 million YouTube subscribers he came clean about his use because he hoped to help a young generation that lacked guidance, even though he says he was told he’d never get sponsors after talking about his PED use. Other influencers openly promote steroid use, referring to the drugs with a variety of slang and sometimes meticulously tracking their steroid use.Not everyone is so forthcoming. Mike Matthews, CEO of the fitness brand Legion, said he believes the problem of “fake nattys” (people who do not admit to steroid use) create false expectations and nudge people toward using them.“Being set up for disappointment because their results are not nearly as impressive as influencers on PEDs can actually encourage and lead kids to want to use steroids themselves because they incorrectly conclude that they have bad genetics,” Matthews said.
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Weightlifting & Bodybuilding
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An impressive journey ends in a massive victory for Hadi Choopan – the 2022 Mr. Olympia champion. Starting as a threatening Men’s 212 competitor who had trouble making his way to the United States only a few years ago – Hadi Choopan has won the 2022 Mr. Olympia. In what will be considered one of the most amazing journeys in modern bodybuilding history, Choopan has entered the small but elite list of Olympia champions. The 2022 Mr. Olympia was hyped as one of the most impressive athlete lineups in recent memory. Some even note that it may be one of the most impressive in all of Olympia history. Hadi Choopan was a bodybuilder who had always locked in the top 5 of the competition over the last three years. Despite this, many counted him out for 2022 due to the massive amount of talent knocking on the door. Instead of being knocked out of the top five, Hadi Choopan brought the best physique of his entire career, rose up above the new blood, and became the 2022 Mr. Olympia champion. His success is not only notable as a new champion – but as a bodybuilder who transitioned from Men’s 212. As proof that size and mass monster mega weight is not always what is necessary to earn the Sandow trophy. RELATED: 2022 Olympia Bodybuilding Results For All Divisions Hadi Choopan’s Journey From Men’s 212 to Mr. Olympia Champion In 2017, Hadi Choopan started making waves as a threatening competitor in the Men’s 212 division. Specifically, his battle against Flex Lewis at the Asia Grand Prix turned heads. Choopan lost but many believed that he should have won that competition. It was at this moment that his name filled every bodybuilding media outlet headline. He hasn’t faded since. If anything, he rose more and more in hype and fame up until this moment. Fast forward to 2019. Hadi Choopan was dead set on making his way into the Olympia competition. But visa issues have constantly plagued his journey into the United States to physically compete. He was unable to make it in the past – and it seemed 2019 would be no different. Instead, a last minute victory was received. Choopan earned a visa and arrived in the United States with only a few days before the Olympia competition. Not only that – but he was also set to shock the world in a different way. Instead of competing in the Men’s 212 division, he decided to compete in the Men’s Open. At the time, it seemed insane. Many thought he would be demolished because of his smaller height and size. Instead, he earned third place. It was a celebration in and of itself. Yes, he would have made more money by possibly winning the Men’s 212. But the respect he earned as a high placing Men’s Open competitor was more valuable to him. Plus he had a plan. This wasn’t a one-off choice. He would continue to compete in the Men’s Open for the rest of his career. After 2019, Hadi Choopan would rock back and forth in placing but always keep himself in the top 5. He became a real and expected threat. He was now one of the go-to pro bodybuilders in yearly predictions leading up to the big show. It all clicked this year in 2022. Despite having new threats in the form of Nick Walker and Derek Lunsford (another former Men’s 212 competitor), Choopan didn’t falter. He rose up and earned his victory. He is now in the pantheon of Mr. Olympia champions. Hadi Choopan Representing Iran With His Olympia Victory Generation Iron recently announced the release of Generation Iron Persia. While the film focuses on a wide array of Iranian pro bodybuilders – one of its featured athletes is Hadi Choopan. The film chronicles his 2019 journey to compete and earn his visa. But it also dives deep into how much his Persian culture is vital to his identity as a pro bodybuilder. Iranian bodybuilders have been on the rise since the 80s. The middle east, in general, has been producing fantastic bodybuilders. Oxygen Gym has been considered the modern Mecca of bodybuilding. With this victory, Hadi Choopan has solidified the Iranian rise in bodybuilding. He represents the entire Middle Eastern region and the impressive bodybuilders who have fought hard to have a presence in the IFBB Pro league. Wrap Up Hadi Choopan has constantly improved. He brought paper-thin conditioning back into focus for the Men’s Open division – after years and years of criticism for bloated guts and soft physiques. He is now a leader of a pack of Men’s 212 athletes all transitioning into the Men’s Open division. He is proof that it’s possible to become a champion, not due to 300+ pound size, but with laser focused aesthetics, conditioning, and fullness. Will we see Hadi Choopan as a repeat Olympia Champion? Only time will tell – but his consistency offers promise of future victories. However, fellow Men’s 212 competitor (and champion) Derek Lunsford is literally nipping at his heels. With a second place victory, Lunsford will surely challenge Choopan in 2023. We can’t wait to see that battle. Generation Iron has been providing beat-by-beat coverage of the entire 2022 Mr. Olympia. You can see our full coverage of the big show right here. And make sure to stay tuned for more updates as we continue to cover the aftermath of this epic competition.
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Weightlifting & Bodybuilding
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JAYSON TATUM'S NBA FINALS debut did not go as planned.
Not only did the Boston Celtics fall to the Golden State Warriors in six games last season, watching Stephen Curry and the Warriors claim a fourth championship in the past eight years on the floor at TD Garden, but Tatum saw massive drops in his offensive numbers as his playoff minutes piled up.
Tatum shot 36.7% overall in the six games -- 30.7% from 3-point range -- with nearly five turnovers per contest in Boston's four losses.
After failing to earn a ring, Boston's 23-year-old star forward decided during the offseason that some things were going to change.
He tweaked his diet. He ramped up his weightlifting routine. He devoted workouts to the rigors of postseason basketball. All of this to ensure Tatum wouldn't run out of gas at the end of 82 regular-season games and the two-plus months of high-level, high-intensity playoff contests.
"I was very durable last season, and throughout the course of my career," Tatum said during All-Star Weekend in Salt Lake City, where he captured All-Star Game MVP.
"But I feel like the changes we made this offseason, they prepared me to play heavy minutes, so it's not a shock when we get to the playoffs. It's just kind of a gradual build."
And, as the Celtics (44-18) enter Wednesday's game against the Cleveland Cavaliers (7:30 p.m. ET, ESPN), they do so with Tatum playing at an MVP level, on pace to become the first Celtic to average at least 30 points per game over an entire season.
Tatum is also following in the footsteps of other stars -- from LeBron James to Kevin Durant to Giannis Antetokounmpo -- who, as their careers evolved, mastered how to manage their bodies to peak when it mattered most.
"[Tatum is] very detailed," Celtics coach Joe Mazzulla said. "He doesn't waste time. He's made a conscious decision and investment in his body as far as lifting, as far as sleep, as far as breathing, as far as his diet. So everything he does now is set up to where he can be at his absolute best. ...
"I think some of that just comes with time. Some of that just comes with learning how to do it."
TATUM'S FINALS STRUGGLES could be seen as a by-product of a grueling regular season and postseason. The truth, though, was that not only did Tatum play heavy minutes across the 2021-22 season, but that grind was coming on the heels of arguably the busiest stretch any NBA player has had over the past three years.
Tatum went from the Eastern Conference finals in the NBA's Orlando bubble in the summer and fall of 2020 right into starting the 2020-21 season in late December. He spent the summer of 2021 helping Team USA win gold at the Tokyo Olympics, then marched all the way until late June last season during a Finals run that featured back-to-back seven-game series against the Milwaukee Bucks and Miami Heat.
And since the start of the 2020 NBA playoffs, Tatum leads the NBA in games played (244) and minutes (9,045).
"His legs were gone," Drew Hanlen, Tatum's longtime trainer, told ESPN. "We tried to look at it from a perspective of 'What can we do to try to prevent that from happening?'"
Hanlen, Tatum and his personal strength coach, Nick Sang, devised a comprehensive offseason plan. First came Tatum's nutrition regimen. Rather than cutting out specific foods, it was designed instead to accomplish specific goals.
"Everything is just healthier options," Tatum said. "Not like a vegan or anything. But whether it's eggs, [eating] organic eggs, or the meat that I eat, and [the time and] what I'm eating after the games or what I'm eating pregame. Being just kind of punctual about things like that, and I've noticed the difference."
Added Hanlen: "Before, each year was like, 'Oh, I'm going to eat less bad and more good.' This is the first time where he [said], 'Here is my plan.'"
Tatum also fine-tuned his workouts, including diligent weightlifting sessions with Sang after games. The same went for his summer workouts with Hanlen, which not only focused on skill improvement -- finishing inside became a focus after seeing how physical things got during the 2022 playoffs -- but also faster-paced workouts designed to force Tatum to play through fatigue.
And if Tatum needed any pointers on how to maximize his level of play late in the season, he could look across the country at his rival in Los Angeles, as no player in league history has maintained themselves throughout their career better than James.
Now in his 20th NBA season, the league's all-time leading scorer has been the picture of consistency for a generation. Despite some nagging injuries in recent seasons, he still boasts averages of 29.5 points, 8.4 rebounds and 6.9 assists at 38 years old.
"My secret? Well, I tell you my secret, [but] it wouldn't be a secret anymore," James said during All-Star Weekend.
"But I would say just dedicating myself to the game. I've never cheated the game. There's a saying in sports called the 'game gods,' and when you cheat the game gods or you shortcut the game gods, karma comes with that, and they will figure out a way to get you back.
"I learned that at a very young age. I've never cheated the process of how great I can be or how I can maximize my potential."
PEER INTO ANY NBA locker room postgame and two types of players will emerge: The guy on his rookie deal, bouncing around with endless energy, and the veteran, loaded up with ice, trying to stay ready for the next game.
"You're just aware of the cooldown and how long it takes after the game," LA Clippers star Paul George said during All-Star Weekend. "Icing down, getting treatment ... when you're young, you don't think about it like that after a game -- straight to the showers, you're out of there.
"But as I've gotten older, putting the emphasis on after the game, make sure I'm doing my checklist of everything [to get] to the next day."
That checklist grows longer, especially for players such as Tatum, James or Antetokounmpo, who not only are expecting to play until late June every year, but also carry the burden of leading their teams there.
There might not be anyone who has a more difficult task from that standpoint than Antetokounmpo, who spends much of his on-court time using his singular combination of size and speed to inflict a pounding on his opponents -- one that, by extension, leads to a natural pounding on Antetokounmpo's own frame.
As he sat surrounded by reporters at All-Star Weekend, Antetokounmpo was nursing his own injury, a right wrist sprain suffered a couple days earlier when he hit it on the stanchion in a win against the Chicago Bulls.
Antetokounmpo tabbed James as an example of the expense -- from time to money to mental willpower -- that it takes to consistently stay ready to play at that level.
"I've heard a lot of times that LeBron spends a million dollars a year on his body," Antetokounmpo said. "You have to invest in your body. We are a company. Some players here make more money than the 500 best companies in the world. ...
"The best investment you can do is yourself. It's your body, so the more you invest in your body, the more it's going to last, the more you'll be able to perform everything at a high level."
TATUM'S MINUTES HAVE been a recurring topic around the Celtics this season. But Mazzulla, who consistently monitors Tatum's workload, said those conversations are focused on the wrong things.
"We're spending too much time talking about how many minutes he is playing instead of how he is embracing the responsibility of being a great player, and doesn't want to sit out games," Mazzulla said.
"Yes, he's made great adjustments as far as his mental approach, his diet, his exercise, his lifting ... investments in his life that have helped him take on this responsibility."
Jayson Tatum sinks a go-ahead 3-pointer in the final seconds, with Joel Embiid throwing up a prayer that connects just after time expires, and the Celtics prevail.
What's even more important, both to Tatum and the Celtics, is making that final leap forward in the playoffs. Essentially from the moment the Celtics lost to Golden State last spring, players up and down the roster -- led by Tatum and fellow All-Star Jaylen Brown -- have been vocal about not settling with one trip to the Finals.
Boston wants to get back there again. And the process of achieving that goal began last summer, shepherded by Tatum's drive to be ready for Game 102, not just Game 82.
It took last year's Finals disappointment for Tatum to realize what players such as Antetokounmpo and James have known for years. And he spent the summer trying to ensure things would go differently for this year's playoffs.
"We have the opportunity to do something special for a short amount of time, and you want to take and seize every opportunity you have," Celtics guard Marcus Smart told ESPN. "That just shows the growth and maturity and who [Tatum] is.
"When you come so close, it's not the big steps that are going to matter. It's the little steps, those little motions that you've got to work on that are going to put you over the top."
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Weightlifting & Bodybuilding
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Lifting weights regularly could cut people's risk of dying early, a study has found.A combination of "pumping iron" and aerobic exercise every week reaped the most benefits, researchers said.
Academics at the US's National Cancer Institute in Rockville, Maryland, examined data on almost 100,000 adults taking part in a US screening study.The participants, who had an average age of 71, gave information on their weightlifting activity and any other exercise they took part in.Some 23% reported any weightlifting activity and 16% reported regularly weightlifting at least one to six times per week.
Almost a third (32%) were deemed to be "sufficiently active" by researchers, with 24% meeting aerobic activity guidelines and 8% exceeding them.During a follow-up period of 9.6 years 28,477 of the participants died. More from Science & Tech Don't be afraid of Artificial Intelligence, says head of UK's new robotics centre Blood test could identify long-COVID risk and allow early intervention Cholesterol drug could be used to help treat prostate cancer, study finds The study, published in the British Journal of Sports Medicine, found adults who reported any weightlifting had a 9% lower "all-cause mortality risk".A similar observation was found for heart disease deaths, but no link was found between weight-lifting and cancer deaths. Those who took part in "regular" weightlifting were found to have a 14% lower risk of death, while those who met the aerobic activity levels had a 32% lower risk of death.Read more:Drinking two to three cups of coffee a day linked to a longer lifeWeight lift twice a week to improve bone density, adults toldExperts say it's about how often you exercise, not how muchAdults who reported meeting the aerobic activity guidelines and weightlifting at least one or two times each week were found to have a 41 to 47% lower risk of death during the study period."Weightlifting in older adults was independently associated with lower all-cause and cardiovascular disease mortality," the authors wrote."Among adults reporting no aerobic MVPA (moderate to vigorous physical activity), any weightlifting was associated with 9-22% lower all-cause mortality."Lower all-cause mortality was observed in older adults doing either aerobic or weightlifting exercise, but the lowest mortality risk was seen among adults who reported both types of exercise."The weightlifting-associated mortality benefit shown here provides initial evidence to clinicians and other health professionals that older adults would probably benefit from adding weightlifting exercises to their physical activity routines."Adults are urged to do at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week.They are also encouraged to do "strengthening exercises" that work the legs, hips, back, abdomen, chest, shoulders and arms at least two days a week.
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Weightlifting & Bodybuilding
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By David Prologo - Emory UniversityThere seems to be a lot of confusion regarding the value – or lack thereof – of muscle stretching to accelerate recovery after exercise. “Stretching clears out your lactic acid,” and other similar claims abound. Is any of this true?Sort of. First, it is important to understand the difference between stretching for recovery and stretching for remodeling.RecoveryDuring exercise, muscles are called upon to work. During this work, fuel is used up, waste products are created and muscle fiber structure is disrupted by multiple micro tears. Imagine a banquet, for comparison, during which the food is eaten, garbage is accumulated (napkins, chicken bones, etc.), and the table settings disrupted. Before the next banquet, the food needs to be restocked, the garbage cleared, and the tables reset. For muscles, this process of resetting for the next event is called recovery. The muscle is returned to full function without soreness.This is not the process that leads to body change per se, but it is important for athletes who wish to compete at their highest level multiple times during a short period.Athletes have tried many things to speed up recovery: cryotherapy, massage, compression, ice water immersion, stretching, hyperbaric oxygen, anti-inflammatories and electromyostimulation, just to name a few. These interventions are aimed at decreasing lactic acid, inflammatory markers and other molecules that build up following intense exercise.Of these, only massage is consistently effective. Multiple studies have shown that stretching does not aid significantly in waste removal or serve in any capacity to accelerate muscle recovery.RemodelingMost of us aren’t training for professional competitions, though, but are exercising to be healthy, lose weight and improve our moods.For that, we need to focus on our body’s remodeling response to exercise, which is not the same as recovery from exercise.Plainly said, when we exercise consistently, our bodies adapt to that stressor by changing our muscle structure, metabolism and physiology. It is that change, that remodeling, that leads to all the positive benefits of exercise. To stick with our banquet example, if we realized that 500 people are going to show up at every event, but we only have 10 tables set at present, we would change our capacity to be ready for the next event. We would increase the efficiency in the kitchen and set more tables. Likewise, our body remodels itself to adapt to increasing exercise. Many studies also have been conducted to determine how to optimize the body’s remodeling response to exercise. After 35-plus years of study, six variables emerge as consistently aiding the body in its effort to reorganize in response to exercise: timing of nutritional intake (specifically protein), type of exercise, massage, sleep, low-dose creatine and – you guessed it – stretching.Perhaps the most well-known and accepted benefits of muscle stretching exercises are improved or maintained range of motion, or both; alignment of bones and joints; and strengthening of connective tissues – all elements that optimize performance. Many studies have shown that flexibility training (dedicated attention over time to muscle stretching as part of an exercise program) directly improves muscle function, and ultrasound images have documented favorable alterations in muscle architecture following weeks of regular stretching, such as longer fibers. What’s more, a recent study has clearly shown that stretching over time improves blood flow to the muscles during subsequent exercise in animals.Prior negative commentary around muscle stretching may be misleading to the casual observer. It is true that studies have shown static stretching routines (reach, hold for 30 seconds, release, next stretch) prior to a workout or competition lead to decreases in strength during that event, and that stretching before activity does not prevent injuries, as was long thought. But these are very specific circumstances that don’t apply to most people. So do I stretch or not?If you are an elite athlete trying to decrease injury, increase strength or accelerate muscle recovery right before your next event – then no.If you are most people, exercising to lose weight, be well and improve mood – then yes. It will help with muscle remodeling, connective tissue strengthening, range-of-motion improvement, joint alignment and potentially blood flow during subsequent exercise – all beneficial effects in the long run.Source: The Conversation If you enjoy our selection of content please consider following Universal-Sci on social media:
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Weightlifting & Bodybuilding
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Gym memberships can get pricey, and home gym equipment even more. While the gym is a great place to find a community of like-minded people on healthy journeys, you can just as easily work out at home with items found around your house. Truthfully, you can get in a great workout with no exercise equipment at all, but finding household items to use as weights can make it even more fun. Ready to learn what to use as weights at home? Let's go.For more health tips, check out what 15 minutes of exercise daily can do for your health and tips to quit drinking alcohol.12 items at home you can use as weightsThere is workout equipment hiding all over your house, you just have to know where to look. Whether you need weights or apparatus to use as equipment, here's what to use instead of weights. Shestock Chair or stoolYou can use a chair or stool in a few different ways. With a kitchen chair, you can use the back of it like a barre and do barre exercises with it as your balancing tool. Barre exercises for this can include all those little motions with your feet that tone your glutes and squats. You can also use a low stool like a step to tone your glutes and quads. You can do something as simple as stepping up and down. You could also do fast footwork up and down, forward and back and sides if you feel confident your stool isn't going to move out from under you. Another option for ottoman-type stools or kitchen chairs is to do triceps dips. Stand in front of the furniture and squat down with your hands on the edge of the chair or stool. Dip your hips down until your arms are at a 90-degree angle behind you, then raise your body back up and repeat.Full BackpackA full backpack can be used as a weight while you're doing a variety of workout moves. You can pack it with some weight and wear it on your back (or front) while you run, do squats or even go for a walk. You can also strap it to your back while you're doing push-ups so that you're moving extra weight up and down. Hand towelA hand towel is another household item that can have a few different uses. A hand towel can be used as a resistance band. You can hold each end in your hand while sitting on the floor and put your foot in the middle of the towel. Gently raise your leg with your hands and the towel for a great stretch. You can also use a hand towel in place of a glider. Place the towel on the floor under one of your feet and move it around while holding the rest of your body stable. This works a variety of your leg muscles (but primarily your glutes and core). Laundry detergentWant to try strength training with household items? Those laundry detergent jugs are quite heavy, making them great as a weight. You can lift them as weights for the easiest at-home workout. Depending on the jugs' size, these are one- or two-handed reps. You can also hold the laundry detergent to your chest while you do squats to add extra weight to the bodyweight workout. BakiBG/Getty Images Laundry basketYou know how hard it is sometimes to carry around that full laundry basket? Put it to good use and work out with it. Next time your hamper is full, carry it around the house or up and down the stairs. Make the walk to the washer and dryer a little longer than it needs to be so you can get some extra steps in. If you send your laundry to a laundromat, use the full bag that's returned as a weight before you put your clothes away. Simply carrying it around will do the trick, but you can also hold it while you do squats or wall sits.StairsIf you've got them, stairs are good for working out. The simplest way to use them is to walk up and down. Consider this your at-home Stairmaster. Add some weights for a harder workout by carrying them or wearing them. You can also use the bottom stair to step up and down like you did the stool. Another way to use your stairs is by doing push-ups on them. Plant your feet on the ground and lean forward onto the stairs. Place your hands on the comfortable stair and do your push-ups. This makes your push-ups easier, so it's a great option if you need a modification.Cans of soupInstead of spending money on dumbbells, grab a couple of cans from your pantry. These are the perfect substitute for weights at home. These cans fit into your hand easily and are a good weight to use in place of light dumbbells. Try doing a circuit of different arm workouts, like bicep curls, overhead triceps curls, triceps kickbacks and lateral raises. Do each move for 30 seconds, shake your arms, then move to the next. Do the whole circuit twice. Mop or broomLike most of these items, a broom can be used a couple ways. If you want to do a little cardio and work on your fast feet, lay your broom down on the floor and jump back and forth over the handle. This will get your heart rate up and get your blood pumping. You can also incorporate a mop or broom into your ab workout. While doing sit-ups, hold the broom handle in your hand while you sit up and down. You don't necessarily need any equipment for this, but the addition of the broom helps keep your form as you're sitting up. T-shirtJust like how a hand towel can be a resistance band, so can a t-shirt. Plus, a t-shirt works even better because it has some stretch to it. Use the t-shirt the same way you used the towel to stretch your muscles. Use care in doing this so you're not over-exerting your muscles or over-extending your knee.Paper platesPaper plates also work as gliders. You can do the same standing exercises previously mentioned for hand towels. There are so many more options, though! Another one to try with your makeshift gliders (which will really only work if you have hardwood or tile floors), is to put two on the floor under your feet as you get into a plank position. From this position, bend your knees and bring your feet in. You can also alternate your feet as you bring them in to engage your core. Another exercise from this position is to sweep your feet outward while holding the plank. All of these exercises will make your plank a little bit more fun. Kanawa_Studio A wallThe wall sits you had to do in middle school gym class were actually quite good on your muscles -- and you can do those at home too. Find an open space on your wall and stand with your back to it. Walk your feet out as you squat so that you end up with your knees at a 90-degree angle and your thighs parallel to the floor. Keep your back against the wall so that you look like you're sitting on a chair. Hold this for 30-second intervals to work your leg muscles. Soccer ball, basketball or volleyballYou don't need a medicine ball to amp up your Russian twists. You truly don't need a ball at all, but the ball keeps your hands in position. You can use any sort of sport ball you have in the house for this. Sit on the floor for your Russian twist, with your knees bent and feet slightly off the ground, and pick up the ball on your left side. Twist your body so the ball is on your right side and then twist back. You can add a bit of difficulty by bouncing the ball on the floor when you're fully twisted to the side, as this forces you to hold at the side for an extra second, working your abs even more.For more fitness resources, check out these fitness resolutions to make year round and best home exercise equipment. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Weightlifting & Bodybuilding
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CBS Evening News October 17, 2022 / 8:08 PM / CBS News Grandmother breaks records in powerlifting Grandmother breaks national, world records in powerlifting 01:27 A grandmother is winning gold in her golden years in powerlifting competitions. When Nora Langdon was 65 years old, she said she felt like she needed a change — which sparked her successful weightlifting career."I was in bad shape," she told CBS News. "I weighed too much and I couldn't go downstairs without getting tired." When Nora Langdon was 65 years old, she said she felt like she needed a change — which sparked her successful weightlifting career. CBS News Langdon went to Royal Oak Gym in Michigan trainer Art Little, the husband of one of her friends, to train her in powerlifting. Little said he was hesitant at first, but Langdon was hooked and determined to master all three events — squat, deadlift and bench press — in the sport. She trained for two years before competing."She broke all the national world records the first competition," Little said. "I was shocked," Langdon added. "It got me very, very excited." When Nora Langdon was 65 years old, she said she felt like she needed a change — which sparked her successful weightlifting career. CBS News Now, just shy of her 80th birthday, Langdon holds more than 20 national and world records for women 65 and older with personal bests of 413 pounds in the squat, 381 pounds in the deadlift and 203 pounds for the bench press."She upped the game not only for people her age, but for everybody," Little said. "Young people — they get involved because of her."Langdon is hoping to lift 1,000 pounds across all three events during the APF Worlds in November. In: Michigan Meg Oliver Meg Oliver is a correspondent for CBS News based in New York City. Twitter Thanks for reading CBS NEWS. Create your free account or log in for more features. Please enter email address to continue Please enter valid email address to continue
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Weightlifting & Bodybuilding
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Steve Keeler, 48, deadlift the weight of a three-seater sofa with just his middle finger, suspending the weight of 129.5kg for eight secondsSteve Keeler, 48, managed to lift 129.5kg, which is as heavy as a three seater sofa, with just his middle finger A British man has broken a Guinness World Record that had stood for a decade after he lifted a massive 130kg with just one finger. Steve Keeler, 48, deadlifted the weight of a three-seater sofa with just his middle finger, suspending the weight of 129.5kg for eight seconds. Retail manager Steve, from Shepherdswell near Dover in Kent, put in four years of strength training to accomplish the record-breaking lift. He lifted six iron weight discs at the same time: a smaller one measuring roughly 10 kg, one 20 kg, three measuring a little over 25 kg each and one measuring 26 kg. He said: "I have always been in the gym because I do martial arts but I have only been strength training for about four years." Retail manager Steve said he got the idea after moving some weights around with one finger during lockdown (
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Steve Keeler / SWNS) Mr Keeler, who has been doing martial arts since his teens, only came up with the idea when he was "playing around" with some weights with a pal in a home gym he had built during lockdown. He explained: "In lockdown we were doing some gym work and after messing about with some of the weights I moved a weight that was quite heavy with one finger. "We set challenges to see how heavy we could get and I wondered what the world record was. "It wasn't much more than what I'd lifted." He began training for the challenge and managed to lift 7.8kg heavier than the previous record which stood at 121.7kg. The previous record had stood for 10 years and was held by Armenian Benik Israyelyan. Steve smashed the previous record, set by an American, which had stood for 10 years (
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Steve Keeler / SWNS) It was only 50kg more than he lifted while messing about in the gym with his pal. He said: "It's incredibly painful, but my fingers are strong and I am proud of my lift. "It's not the weight that's the hard thing to lift, it's getting through the pain and if you can do that then you're fine. "You have to get over the pain, you can't just succumb to it - you've got to get through it. That's something I've always trained for. "I was delighted to find out I had won. It's such a random record but it is mine. It's just something I thought I'd have a bit of fun with and nothing to take too seriously. "It was a lockdown project, something to tell the grandkids. "My stepdad was my absolute hero and when I was a child, he came into my life and helped me with a problem I had with my bicycle. "He brought a spanner round to get the pedal off my bike and he pushed that spanner so hard he broke it. "He was into his strength training and this record would be in honour of all he taught me. He'd be absolutely chuffed to bits." He might try and beat his current record in future, saying "I think I've got 150kg in me." The super lifter, who has a black belt in judo, said his skill at martial arts is the reason he has such strong hands. He said: "Martial arts is the reason I have such strong hands and high pain threshold to withstand the lift. "I've been a martial artist most of my life and have a fifth dan blackbelt in tsuyoi ryu karate which is a full contact style. "I train under Kent Karate Schools and am a NAKMAS (National Association of Karate & Martial Art Schools) governing body committee officer." The key rules to set the record were that the weight had to be lifted from the ground by at least four inches, by one finger, for over five seconds. Mr Keeler said: "It needed to be witnessed by qualified weightlifting instructors and was conducted in Paul Terry's self-constructed 'The Pit' gym in Ashford." Mr Keeler completed the challenge on February 13 and received confirmation that he was the new Guinness World Records holder while on holiday in Greece earlier this month. Read More Read More
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Weightlifting & Bodybuilding
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By Jason Bennie, Stuart Biddle & Zeljko Pedisic - Victoria UniversityRegular participation in muscle strengthening activity such as weight or resistance training has many health benefits. However, this mode of exercise has been largely overlooked in Australian health promotion. Our recent research shows a large majority of Australians do not engage in muscle strengthening activity. Muscle strengthening activity usually includes exercise using weight machines, exercise bands, hand-held weights, or own body weight (such as push-ups or sit-ups). When performed regularly, muscle strengthening activity leads to the improvement or maintenance of strength, size, power and endurance of skeletal muscles.Historically, most public health physical activity recommendations have predominantly promoted moderate to vigorous intensity aerobic physical activity (such as brisk walking or jogging). However, the current Australian guidelines issued in 2014 are our first national public health guidelines to additionally recommend muscle strengthening activity. They recommend an adult “do muscle strengthening activities on at least two days each week”.This addition of muscle strengthening activity into the physical activity recommendations is due to emerging scientific evidence linking this type of activity to reduced risk of type 2 diabetes, high blood pressure, weight gain, physical disability, heart disease, poor musculoskeletal and mental health and premature death.Among the most important roles muscle strengthening activity has is enabling older adults to keep their physical functioning adequate, preventing or delaying frailty and falls, and thus maintaining independent living for longer. Importantly, when compared to aerobic physical activity such as walking and cycling, weight training has greater benefits for bone/joint health, the ability to perform activities of daily living (general mobility, getting into and out of a chair, bathing, dressing) and slowing the loss of skeletal muscle mass/strength. These outcomes are very important for all age groups, especially for older adults as we seek ways to maintain their independence.Given the potential health benefits of muscle strengthening exercise, surprisingly little was known about participation in such activities among Australians. To gain a better understanding of the levels and patterns of muscle strengthening activity among the Australian population we analysed two national surveys: the Australian Bureau of Statistics: National Nutrition and Physical Activity Survey (2011-12); and the Australian Sports Commission: Exercise, Recreation and Sport Survey(2001-10).The key findings were that only 9% - 19% of Australian adults meet the muscle strengthening activity guidelines; over 80% of adults report no muscle strengthening activity; participation rates decline with age, being two to four times lower among older adults when compared to young adults.Participation in muscle strengthening activity is socioeconomically and geographically patterned. When compared to those from less disadvantaged and metropolitan areas, those from more disadvantaged and regional/remote areas are less likely to participate in muscle strengthening activities.How to get people pumpingParticipation rates might be so low because engagement in muscle strengthening activity usually requires some basic exercise knowledge. Access to equipment is almost certainly complicating its uptake. Sticking to the exercise over time could be difficult for those with limited or no experience.Another barrier might be the potential for negative social comparisons. It’s possible many think muscle strengthening activity is associated with excessive muscle gain, risk of injury, “hyper-masculine” settings (gymnasiums) and with the somewhat fringe modes of this activity (such as strongman competitions, bodybuilding, CrossFit).It is known that when performed correctly, muscle strengthening activity is safe, and large gains in muscle mass are likely to be limited to extreme participation levels.If you are currently doing no muscle strengthening activity, even small increases are likely to have health benefits. Some practical tips for getting started are to begin with body weight exercises like squats, sit-ups, or push-ups at home; do household chores that involve digging, carrying, or lifting; and join a gym to do weights or other strength training.Source: The Conversation
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Weightlifting & Bodybuilding
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TikTok has become a key marketing channel for promoting steroids and other bodybuilding drugs to millions of the video-sharing site’s users, according to a damning report.
The study by the nonprofit Center for Countering Digital Hate says popular videos encouraging the use of the products for aesthetic or athletic gain are being posted by influencers who often downplay the risks associated with them.
“They’re being marketed to young men by influencers who are deliberately saying, ‘If you want to be like Captain America, you’ve got to take these drugs’,” CCDH founder and CEO Imran Ahmed said after the study was released Thursday.
The Chinese-owned app — which has 87 million users in the US, many of them under age — has been accused of promoting a “toxic” diet culture, encouraging frivolous spending, and pushing Chinese propaganda.
The nonprofit’s study focused on TikTok videos which promoted a class of steroid-like drugs (SLDs) that include anabolic-androgenic steroids (AAS), peptides, and Selective Androgen Receptor Modulators (SARMs).
“Videos with hashtags promoting SLDs were viewed by US users up to 587 million times in the last three years, including up to 420 million views from US users aged under 24,” according to the CCDH.
TikTok spokesperson Ben Rathe criticized the report, saying the group’s methodology doesn’t distinguish between harmful videos and positive content that talks about recovery from steroids or their side effects. It’s not possible for the CCDH to know that based on the type of data they’re presenting and the sheer volume of videos that are on TikTok, he said.
One video of a man working out displayed text that read: “Hear me out. Everyone always hating on steroids bro. You know who took steroids? Captain America. Bro literally is a morally grounded character and he injected super soldier serum.”
Another showed a young man deadlifting with text that said his mother asked: “First protein powder, now creatine. What’s next…steroids?” The clip then cuts to a clip of bodybuilder Ronnie Coleman saying “Yeah buddy!”
Adolescents who use protein powder supplements may have as much as a “five-fold higher risk of new use of steroids and other muscle-building products,” CCDH claimed.
One TikTok nodded to the link between protein powder and steroid use, showing a man discovering a vile of drugs in his whey protein powder container. “I found something in the whey,” the post said in a play on words.
A slew of comments called out that the mysterious bottle of drugs is “something called roids.”
And in a particularly disturbing post that has garnered over 2.4 million views, a teen who said he was 13 years old documented his “30-day steroids transformation” where a slideshow of images showed him becoming increasingly muscular.
Among the SARMs gaining popularity on the ByteDance-owned app is MK-2866. Though it’s an SLD that’s banned from being sold or purchased for humans, MK-2866 is still being sold for recreational use by third-party supplement companies.
Videos using the hashtag #MK-2866 have amassed nearly 3 million views on TikTok, and one popular post with 42,000-plus views promotes the supplement as a pill that can increase lean muscle, improve strength and endurance, and reduce recovery time.
Another SARM making its way into the limelight: Trenbolone, or simply “tren,” which is popular among bodybuilders, but has become even more sought after by non-weightlifters thanks to its promotion on TikTok, CCDH claims.
One account that posts under the username @teach_me_roids claims that the unnamed user’s workout and supplement-taking tips can help young boys bio-hack their body through puberty “in order to suppress their estrogen levels, which he claims will increase their height and genital size.”
The account holder also boasts a 10% discount code for Swiss Chems — a site that claims to be “a trusted source for high-quality research chemicals” — in their TikTok bio.
On Swiss Chems’ website, there’s an entire section dedicated to SARMs.
The hashtag #Tren was among the 30 tags that the CCDH found featured videos relating to the abuse or sale of SLDs, “contributing to a culture where abusing the drugs to alter body shape and size is normalized.”
For reference, 19.8 billion videos use the hashtag #Tren.
The CCDH report follows a warning issued by the Food and Drug Administration in April about performance-enhancing drugs being marketed to teenagers and young adults on social media platforms.
The CCDH urged policymakers at the end of its report to “close loopholes through which sites selling SLDs can operate online.”
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Weightlifting & Bodybuilding
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"Dangerous" muscle-building drugs are being sold illegally in shops around the UK, a BBC investigation has found.
The substances, known as Sarms, can cause erectile dysfunction, mood swings and liver problems, doctors warn.
Secret filming by the BBC found they were widely available in shops that sell bodybuilding supplements as well as online.
Responding to the findings, the Royal Pharmaceutical Society (RPS) called for the law to be tightened.
Sarms - which stands for selective androgen receptor modulators - are body-enhancing drugs that mimic the effects of anabolic steroids, which increase muscle mass and strength.
The Food Standards Agency (FSA) says they are categorised as an "unauthorised novel food" that "should not be consumed". It adds that "placing them on the market in the UK is a criminal offence".
Originally developed as an experimental drug to treat muscle-wasting conditions, they have become popular with gym-goers on social media who want to build muscle and lose fat.
The full range of effects of taking Sarms is not yet known, but some doctors warn they could have worse side effects than steroids.
Laura Wilson of the RPS said some side effects observed include disrupted hormone levels, liver problems and breast tissue development in men: "So our advice would be not to take them."
The BBC has spoken to people as young as 19 who say taking the products harmed their physical and mental health.
But despite not been approved for use, Sarms are easily available from online sellers based in the UK and overseas - and a BBC investigation has also found them being sold openly over the counter in shops.
Undercover reporters visited 10 shops across the UK asking for advice on products that would make them "bigger and leaner" in conjunction with gym training.
While some initially recommended protein shakes, all the retailers went on to advise on the use of Sarms to improve physique quickly and sold the products to the reporter.
While one seller in Yorkshire said he did not recommend taking Sarms, he went on to sell them regardless.
Another in the West Midlands commented: "They're not even strictly for human consumption, but they are effective."
When the same seller was asked whether there were side effects he replied: "Not really." He mentioned the possibility of lowered testosterone but added: "You should be absolutely fine."
When later asked for comment by the BBC, the business claimed it trained all its staff compliance and legality "and would never advise anybody to take Sarms. If we get the feeling somebody will be consuming them we immediately refuse the sale".
Another retailer in Merseyside told a BBC reporter that while every tub carried the message "not for human consumption" or "research purposes only", in reality "everybody's taking Sarms".
He added that while large chain stores do not stock Sarms, as an independent retailer "we can sell and get away with it, like, we're not on the radar, so to speak".
The products sold cost about £40 for 60 pills - to be taken once or twice daily.
The BBC approached all the shops to ask for their responses.
Not all came back to us, but those that did expressed confusion about the regulations. One in Lincolnshire told us it had stopped selling all Sarms after our visit and was seeking guidance from the FSA.
The fact Sarms are unregulated means consumers can never be sure what they are buying, the RPS warns.
Rhys Bryant from Hull was 20 when he bought pills online that were marketed as Sarms. In fact he received a different performance-enhancing drug.
"I just kind of went in blind, not knowing what I was taking," he said.
He says the website where he bought the drugs listed "only positives", and carried no warnings about possible side effects.
But within two weeks of taking the drugs, Rhys began to suffer from disturbed sleep, mood swings, erectile dysfunction and completely lost his sex drive.
He stopped taking the pills after a month, but says the side effects persisted long afterwards. "I was worried [my health] wouldn't go back to normal," he said.
Laura Wilson of the RPS called for more research into Sarms and their impact. She added: "Sarms do pose a danger to people who are taking them.
"We would like to see the laws around them tightened, we would like to see better control over them and an acknowledgment that they are not being used for 'research purposes' when they're being purchased."
In a statement, the FSA said: "SARMs are not authorised for sale in the UK and should not be consumed. If consumers become aware of these products on sale, they should report it to the Food Standards Agency or to their local authority."
David Pickering, of the Chartered Trading Standards Institute, said it will "work with the FSA to identify any of these supplements that are found on sale and remove them from the market to protect consumers".
Have you been affected by the issues raised in this story? You can share your experiences by emailing haveyoursay@bbc.co.uk.
Please include a contact number if you are willing to speak to a BBC journalist. You can also get in touch in the following ways:
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Weightlifting & Bodybuilding
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A morbidly obese woman who lost 10 stone can now pull a 40-tonne truck - after finding a passion for weight training.Vikki Mills, 28, from Lincoln, tipped the scales at 28 stone and struggled to squeeze into a size 32 when she decided to lose weight in January 2021.After an 'inspirational' course of counselling, Vikki joined to a Facebook group called 'Prime Life Project' for help with nutrition, meal plans, weight training and helpful mindfulness techniques.Vikki applied herself and soon found the weight dropping off after she became addicted to exercise rather than food. She ditched greasy takeaways for chicken and rice.She went on to lose a staggering 10 stone in just 20 months - now weighing 18 stone - and slips into a slender size 18 with ease.Vikki has since climbed mountains, joined women's strength competitions and even managed to pull a 40-tonne truck over 10 metres.Vikki Mills, 28, from Lincoln, who tipped the scales at 28 stone (left) and lost 10 stone can now pull a 40-tonne truck - after finding a passion for weight training (right) Vikki has since climbed mountains, joined women's strength competitions and even managed to pull a 40-tonne truck over 10 metresVikki, a mental health support worker, from Sincil Bank, Lincoln, said: 'I never intended to lose weight. I just wanted to better myself and my mind.'I don't think people realised how much I couldn't do as a 'big girl'.'I can do so much more now - including shopping in town, a luxury I'm so grateful for. 'When I joined the project, they started a challenge to complete 7,500 steps daily without a gym during lockdown. I actually quite enjoyed the exercise.The mental health support worker tipped the scales at 28 stone and struggled to squeeze into a size 32 when she decided to lose weight in January 2021 (left and right) Vikki's before diet Breakfast - Peanut butter on toast and cerealLunch - Ham sandwich, cake and crispsDinner - Pick up takeaway, McDonaldsSnacks - Biscuits, sweets or cakes Vikki's after diet Breakfast - Weetabix and raspberriesLunch - Chicken wrapDinner - Chicken and rice or chicken pasta with tomato basil sauceSnacks - Dark chocolate with Greek yoghurt'The biggest problem was the food, I had to completely stop drinking and eating takeaways and live off chicken, rice and Weetabix.'Single Vikki started her journey with the only intention of finding a way to help her mental health improve when she came across the group on Facebook in January 2021.She was introduced to a coach, who would send Vikki daily challenges to complete every week.Vikki would need to walk 7,500 steps, stick to a strict meal plan and write a diary entry each morning to go through her thoughts. After getting second place in a women's weightlifting competition - just behind Wales' third strongest woman Nikki Walters, 34 - she decided to attempt the 40-tonne truck pull After feeling 'overwhelmed' by the support she received from the weight loss community, she said she is 'determined to attend more events'She explained: 'The Facebook group was filled with similar women looking for guidance in nutrition, exercise and advice.'I found it though my friend on her Facebook story. It's turned my life around.'The routine is what helped me most, I needed that daily schedule, and it was handed to me.'By July 2021, Vikki had lost seven stone, but unlocked a lot of 'deep-rooted trauma' which set her back for a few weeks.She said: 'I fell into a couple of bad habits, including drinking again, eating more takeaways and ignoring my daily challenges.'I started to look at the mirror and see a different person.After adopting a strict healthy diet and taking up exercising, the mental health support worker quickly shed 10 stone (left and right) 'I needed time to adjust at the new woman starting in front of me.'With more counselling, Vikki got back into the swing of weight training - she joined a gym in Lincoln - and her got back on track with her daily meal plans.Her weight training began to rapidly improve with her bench press personal best going up to 70kg and her leg press reaching 400kg.In May 2022, started with a new coach, Alice Abbot, 27, under Team Syrius and she's 'loving every minute of it'.In August 2021, Vikki attempted something she never thought she would ever do, she climbed Ben Nevis in Scotland - in four hours and 10 minutes. In August 2021, Vikki attempted something she never thought she would ever do, she climbed Ben Nevis in Scotland - in four hours and 10 minutesVikki said: 'I just kept going, one step at a time, and gradually I got there.'Looking out over Scotland was just amazing, it's something that will stick with me forever.'Vikki also attended her first Push/Pull event in Lincoln on 30 July. The Truck Push/Pull event is held every year in Lincolnshire, and gathers the strongest of men and women to compete in a series of objects they need to push and pull.After getting second place in the women's competition - just behind Wales' third strongest woman Nikki Walters, 34 - she decided to attempt the 40-tonne truck pull. Vikki has even been clothes shopping for the first time in her life - and said she is feeling more confident than ever Vikki, who was the only woman at the event to attempt the truck pull, managed to move it 10 metres in just one minute.Vikki said: 'I never for one minute thought I could pull that truck, but I wanted to give it a go.'I've been so overwhelmed with the support I've received, and I'm determined to attend more events - it was so much fun.'Vikki has even been clothes shopping for the first time in her life.She said: 'I suddenly looked in the mirror and realised I'm a size 18.'I don't think I've been a size 18 since I was 17. I was overwhelmed by my new body.'I can now wear a dress without feeling extremely insecure.'Vikki is continuing to lose weight for a transformation category at a bodybuilding show.She is keeping to her daily routines but is prioritising her mental health to ensure she never reverts back to the woman who 'ate takeaways and hated herself.'Vikki said: 'The sky is your limit, and when the sky is too low, go to space.'
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Weightlifting & Bodybuilding
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Kim Kardashian, Meghan Trainor, Simon Cowell and more celebrities spent 2022 showing off their slimmed down figures.Many stars joined them in changing up their diet and exercise plans. From eating healthy to working out multiple times a day, celebrities kept up with their routines throughout the year.Fox News Digital spoke to weight loss surgeon Dr. Michael Feiz, who explained what kind of weight loss is "healthy and sustainable.""Healthy and sustainable weight loss is one that is coupled with behavior modification and lifestyle changes. To date, there is no quick fix that has ever been shown to sustain weight loss, no matter what many claim," he explained.TRISTA SUTTER TALKS GAINING AND LOSING WEIGHT, WHY SHE MIGHT NOT DO ‘THE BACHELORETTE’ NOWHere is a look at six celebrities who have dramatically transformed their bodies through weight loss:Kim Kardashian Kim Kardashian embarked on an intense weight loss journey for her 2022 Met Gala gown. (Getty Images)Kim Kardashian went through a dramatic weight loss transition in 2022. The reality TV star also did it extremely quickly. For her 2022 Met Gala look, Kardashian had to fit into the iconic sheer gown Marilyn Monroe wore while singing "Happy Birthday" to President Kennedy. "The Kardashians" star told Vogue host LaLa Anthony that she lost 16 pounds in three weeks."It was like preparing for a role," she said.Kardashian admitted that she had cut out sugar and carbs for "almost a month" to achieve the look. Along with the changes to her diet, the SKIMS founder was also doing two workouts a day during that time. Kim Kardashian spotted in Miami on Dec. 3. (Getty Images)Meghan Trainor Meghan Trainor was motivated to lose weight after the birth of her son. (Getty Images)Meghan Trainor lost 60 pounds after the birth of her son.The pop star admitted she was "in a really dark place" at the time."I was my heaviest I've ever been, I was like over 200 pounds when I C-sectioned him out. I just wasn't feeling great," Trainor told ET Canada. "I've never had stitches, so to have this C-section scar, I was in a really dark place and I wanted to be in a great place for my son."Afterwards, she used the motivation of becoming a new mother to push herself to lose the weight gradually over the past two years."I challenged myself," Trainor revealed. "I was like, 'If I can survive a C-section, I can do anything!' – [and] I was very dedicated and I started seeing the pounds come off like one week at a time, one pound… I learned that I do like healthy food and I learned what portions mean. And I learned my brain is so happy when I exercise, so I'm just [feeling] better than ever."Simon Cowell Simon Cowell began his weight loss transformation during the coronavirus pandemic. (Getty Images)"America’s Got Talent" judge Simon Cowell, 63, revealed he has lost 60 pounds since the pandemic while going on a strict diet. "I’m doing a bit of cooking, I’m exercising. Funny enough, more during this time as well, sticking to the diet," he said, according to Extra. The "American Idol" alum has been spotted cycling throughout the year and has incorporated walking into his fitness routine.However, Cowell has admitted that he’s occasionally opted to simply not eat when going out to dinner. "I'm not a big eater," he said, according to The Sun. "I don't enjoy it that much. I'd rather have a beer than eat, any day of the week.""Sometimes when we are going out for dinner because I know I'm going to hate the food, I have baked beans on toast before I go, then eat nothing."CLICK HERE TO SIGN UP FOR THE ENTERTAINMENT NEWSLETTERRee Drummond Ree Drummond did not use a trainer or diet plans to lose weight. (Getty Images)Ree Drummond lost 55 pounds in one year.The Pioneer Woman opened up about her journey in a post to her website."After years of writing cookbooks, hosting a cooking show, owning a restaurant and bakery, and having a cooking website, the weight had crept up through the years and my exercise/activity level had all but slowed to a stop," she explained. "With the exception of walking with the dogs, I had pretty much given myself permanent permission ‘not to have time’ to exercise because of work, scheduling issues, and any other excuse I could come up with."Drummond emphasized that she did not use a trainer or follow any diet plans."I ate fewer calories. I consumed smaller portions. I weighed my food," she explained. "I walked and did the rowing machine. I built muscle by lifting weights and doing lunges and squats. I ate more protein, ate less sugar and drank no alcohol. I used an app called Happy Scale to track my daily weight. I switched to a standing desk and generally tried to stand and move more."Drew Carey "The Price is Right" host Drew Carey said he was tired of being overweight. (Getty Images)"The Price is Right" host Drew Carey embarked on a weight loss journey after deciding he was tired of being overweight. In 2010, Carey dropped a whopping 80 pounds, according to CBS. "It sucks being fat, you know," Carey previously said.The keep the weight off, the TV personality sticks to a diet and fitness routine."No carbs," Carey explained. "I have cheated a couple times, but basically no carbs, not even a cracker."He continued to say that his workouts consist of at least 45 minutes of cardio. "I like being skinny," said Carey, according to the media outlet. "I was sick of being fat on camera. Really, I just got sick of it. Once I started losing weight, again, like once I started dropping a couple pant sizes, then it was easy ’cause once you see the results, then you don’t wanna stop."Chris Pratt "The Terminal List" star lost 60 pounds in six months while preparing for his "Guardians of the Galaxy" role. (Getty Images)Chris Pratt also spent 2022 showing off his slimmer body."The Terminal List" star once lost 60 pounds in six months while preparing for his "Guardians of the Galaxy" role.Pratt got candid about how he followed a strict diet that included no alcohol and stuck to an exercise routine to ditch the weight.During his journey, Pratt took to Instagram to flaunt his fit physique. He claimed he got in shape by working out three to four hours a day and working with a nutritionist in addition to a personal trainer.CLICK HERE TO GET THE FOX NEWS APPFox News Digital's Stephanie Giang-Paunon contributed to this report.
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Weightlifting & Bodybuilding
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Over the past few years of Emily Campbell’s life, as it has transformed beyond recognition, she has spent her time methodically expanding her list of triumphs. She is already the only British woman to win an Olympic weightlifting medal, snatching an unforgettable silver in Tokyo last year.Campbell is a world championships bronze medallist and a two-time European champion. As the Commonwealth Games began, she entered Alexander Stadium as England’s flag bearer, a face of the games.And now she is one of its champions. In a show of spectacular dominance, she became the Commonwealth Games gold medallist for the first time in the women’s 87kg+ division. Campbell produced a faultless performance under immense pressure, moving through her six lifts with skill and power, producing personal bests across the board.“Some would say it was a perfect Games,” she said. “To walk out the crowd in the opening ceremony was immense for a start. To lead out the home nation in a home Games is a very, very special privilege. The reason why we come here was to perform on the stage. To get that perfect performance on the stage? Yeah, you could call that a perfect Games.”As Campbell strode into the National Exhibition Centre in Birmingham with her arms outstretched, her hair braided in red and white buns, the tightly packed Birmingham crowd roared her name. Her biggest competition was the defending champion Feagaiga Stowers, who at 17 years old in 2018 had outperformed Campbell in Gold Coast to win gold for Samoa in the previous Commonwealth Games.After the rest of the field competed for the minor positions in the snatch competition, the duel began. Campbell tore off her headphones, which had been blaring out bashment and soca, then she walked into the arena for her opening snatch lift. After initially electing her first lift as 115kg, she increased her opening weight to 117kg. She was ready.Emily Campbell in the women’s 87+kg weightlifting final Photograph: Andrew Cornaga/EPAShe lifted her first attempt cleanly, which Stowers swiftly matched. At 121kg, Campbell punctuated her successful attempt by sticking her tongue out to the crowd with the weight above her head. Stowers, however, initially faltered at 121kg before lifting it in her final attempt. Campbell marched on, shattering her personal best with a lift of 124kg, pumping both of her fists and yelling.They returned later for the clean and jerk, with Stowers first labouring through a difficult opening lift of 147kg and then failing both of her subsequent attempts at 154kg. While Stowers struggled, Campbell soared. She cleared 152kg with ease, which was enough for her victory after Stowers’ failed lifts.But she kept on going. She easily completed 157k. Then she signalled for 162kg, one kilo above her silver medal lift in Tokyo, her personal best. She began her routine: After pressing down her palms to calm herself and rolling her shoulders backwards, she gripped the bar, drove her legs and extended her arms, driving home a personal best for an overall Commonwealth Games record of 286kg.Over these past few years, as her success has endured, life has changed immensely for Campbell. She had famously arrived at the Olympics still splitting her time between weightlifting and self-funding her career as a receptionist. Now she is a full-time athlete with lottery funding, finally able to devote everything to her craft. The gains are plain to see and they have enabled her to envision even loftier successes.“It means that I can move closer to the gym now, I’ve got a real plan in place, a real team around me now,” she said. “Pushing forward towards Paris because we’ve got eyes on another medal in Paris. We want to do everything we can to make sure we’re there in the best shape possible. It’s not gonna be an easy ride.”Before the competition, Precious McKenzie, the legendary former weightlifter, was ushered on to the stage where he was saluted by the audience. Campbell said that he had also visited her before the competition, giving her some clear words of advice: “His words to me before I came out today: ‘Everyone’s expecting to win. You go out and win.’” she said. And she did.
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Weightlifting & Bodybuilding
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Trainers who've worked with fitness influencers say at least half take steroids. Few disclose it. Some are making money on workout and diet plans, promising results they got from steroids. Experts say steroids can risk influencers' health and promote body dysmorphia among their followers. Loading Something is loading. Thanks for signing up! Access your favorite topics in a personalized feed while you're on the go. In 2013, the personal trainer and bodybuilder James Ellis noticed his social-media following was growing — just as his progress in the gym was starting to stall. Ellis, who was 32 at the time, had been training since he was a teen, and he was about to enter his first professional bodybuilding competition.Despite having been staunchly anti-doping in his younger years, Ellis needed to bust through his workout plateau. So he turned to the "soft entry point" of an oral anabolic steroid, which felt less extreme than injecting."I went down the dark side, which was a very easy decision," he said. "The more you get entrenched in your industry, the more your appearance counts, you start getting accolades and more followers, and those moral decisions just go out the window."Ellis saw improvements instantly, putting on about 6 to 9 pounds of muscle in three months. His Instagram following kept growing, too. (While he couldn't share exact numbers from that period, he now has more than 245,000 followers, well above the 50,000 to 100,000 followers generally considered to mark "influencer" status.) A year and two cycles of oral steroids later, "Pandora's box had opened," Ellis said. He won a bodybuilding competition, which shot him to fame in the industry, bringing followers, sponsors, appearances on magazine covers, and world travel. James Ellis at his bodybuilding peak in 2017 (left), and in October 2021 after coming off PEDs. Arron Dunworth/James Ellis Motivated by his success, Ellis began injecting testosterone, which is allowed in most bodybuilding competitions. But he never spoke about it on social media.Everyone in Ellis' social circle, both inside and outside fitness, was taking something, he said, so it seemed normal to him. Besides, it was healthier than taking recreational drugs.Ellis knew taking steroids had health risks, including high cholesterol, high blood pressure, and possible liver damage. But the benefits outweighed them, he said. "It was easy to justify in my own head." For fitness influencers, steroids are the norm, not the exception, experts sayIn the world of fitness influencers, Ellis' experience is the norm, not the exception, several people told Insider.Based on his experience training athletes and bodybuilders, the personal trainer and nutritionist Harry Smith said he estimates about half of fitness influencers take some form of performance-enhancing drug, or PED, whether it's steroids, human growth hormone, or even insulin (which can reduce body fat). Other trainers confirmed that estimate to Insider, and some said it was even a lowball number.The personal trainer Tobias Holt, an open steroid user who has coached fitness influencers, says that nearly all of them are on some form of PED. "Anyone that tells you that they're not, they're a fucking liar," he said.The consequences of that secrecy go far beyond risks to influencers' health. By presenting their steroid-induced muscle growth as the result of workout and diet plans that their followers can purchase, influencers are making money based on false claims, steroid researchers and industry experts told Insider. And in the process, they're creating a body ideal that's unattainable for even the most dedicated gymgoers, which could lead to body dysmorphia and eating disorders. "This is going on all the time, and most people aren't talking about it," Ellis said.How steroids help influencers reach the 'dizzy heights' of fameAnabolic androgenic steroids are the most common performance-enhancing drugs, taken to boost muscle and strength, and speed up recovery. They tend to be human-made compounds that mimic the male sex hormone testosterone or other synthetic androgens that have similar effects.While getting results requires training hard and eating well, steroids can help people progress faster in the gym and recover more quickly, the personal trainer Ben Carpenter said.That makes them especially alluring for men, who are socialized to prefer large muscles, said Dr. Harrison Pope, a leading researcher in the field of steroid abuse. In a 2020 study, Pope and his colleagues at Harvard and McLean Hospital estimated that 98% of steroid users are men and that about 3 million American men (just under 2% of the US's male population) have tried anabolic steroids at one time in their life. Of that group, about a third go on to develop a dependence on them, they estimated. Ninety-eight percent of steroid users are men, according to a 2020 study, and experts estimate about 2% of the US's male population has tried steroids. vuk8691/Getty Images Ellis said he noticed physique improvements "pretty much instantly" during his first 10-week steroid cycle. After a short break, he did another, longer cycle, which "sharpened up" his physique and helped him win the bodybuilding competition that established his reputation."I really reached the dizzy heights of what we would call fitness-model competitions," he said. "I reached the very highest point of that and really enjoyed it."Steroids have quick benefits but long-term health risksEllis didn't see any serious physical side effects from his steroid use, other than some temporary testicular atrophy. That's typical, Pope said.He told Insider that steroid users don't tend to feel any immediate harm — only the quick benefits. "Therefore, they are not deterred in the way that they might be if they have a bad experience with drinking too much alcohol or taking too much cocaine," he said. "You could take any amount of steroids, and you're almost certainly won't go to the emergency room. And as a result, there's nothing to sort of scare you off, so to speak."But the dangerous side effects of steroids can quietly build up over time, Pope said. When a steroid user takes testosterone, the hypothalamus in the brain tells the pituitary gland to stop secreting it. In turn, the testes stop manufacturing testosterone and sperm cells, causing infertility. For some men, when they stop taking steroids, this infertility can be permanent.The most serious consequences, Pope said, are on the heart. In a 2017 study, Pope and his colleagues examined 140 experienced male weightlifters who were between 34 and 54 years old. They found that those who had used steroids had higher mean blood pressure and elevated levels of low-density lipoprotein — otherwise known as "bad" cholesterol. The study also found that steroid use can narrow and harden coronary arteries and make the heart inefficient at expelling and refilling with blood, known as cardiomyopathy. All of these factors increase the risk of a heart attack.Three of the steroid users in the study had already suffered heart attacks, at ages 38, 43, and 46, respectively. (According to Harvard Medical School, the average age for a first heart attack in men is 65.) By contrast, none of the weightlifters who'd avoided steroids had had a heart attack. While Pope's study was small, he believes it is a starting point in research on how steroids affect the heart. "This is a significant problem," Pope said. "But if you're an 18-year-old who wants to get big, fast, the possibility that you may have a heart attack at a premature age is not likely to have very much effect on you."Why influencers can't quit steroids, despite the dangersThe model Jamie Goldie started taking steroids at 19, when he became obsessed with bodybuilding. Everyone in bodybuilding competitions is taking some kind of steroid, he said, and he learned early on that it was a necessity if he wanted to be a competitive pro at the top level. He knows the health risks, and he gets blood work done every six to eight weeks to "track" himself."A question I always ask is, 'Would you do a math test if everyone had the answers apart from you? Would you want the answers?'" said Goldie, who is a microinfluencer with 13,000 Instagram followers who won first place in his first bodybuilding competition in 2021. "Everyone says, 'Yeah, of course.' And I'm like, 'Well, there you go, then.'" The fitness model Jamie Goldie compares taking steroids to having the answers for a math test. Courtesy of Jamie Goldie After six years of taking steroids, Ellis ultimately decided to quit when he retired from bodybuilding in 2018. In all that time, he never disclosed on social media that he was taking steroids, which he said is the "standard approach" among influencers. "It wasn't a conscious decision not to talk about it; I think it's human nature to not want to talk about your advantages," he said. "People with money don't say that their parents are wealthy or they had a lucky break. They say they worked for it."Of all the drug cultures Pope has witnessed in his research career, steroid users are by far the most secretive, he told Insider."People would come into my office and talk without hesitation to me about all the cocaine that they used or all the opiates that they took or all the marijuana they smoked," he said. "But then I will have somebody who walks into the door of my office and it is immediately obvious upon even looking at him that he has used large doses of steroids. He'll then deny to my face that he has ever used these drugs."While Ellis is now a bodybuilding coach who informs his clients about steroid options, he said he believes the "moral code slips" when influencers are selling workout programs or diet plans promising transformations that they largely owe to PEDs. "Social-media accounts are essentially adverts if there is a financial incentive," he said. "And we all know not necessarily to believe advertising."Top fitness influencers can earn thousands of dollars for a single post, according to research by Currys and the Influencer Marketing Hub. For those whose full-time job is creating social-media content, maintaining and growing a follower count is critical.Influencers can often leverage their followings to build successful spin-off businesses, typically centered on workout classes or plans. In July, the leading fitness influencer Kayla Itsines sold her workout platform Sweat for a reported $400 million. Top fitness influencers can make thousands of dollars per post, and the pressure to stay "cut" year-round is high, many say. Georgijevic/Getty Images While the body-positivity movement has increased visibility for those who don't fit the industry "norm," aspirational physiques remain a major draw for growing follower counts. Many of the fitness influencers interviewed by Insider said they feel pressure to maintain a shredded physique year-round and that their number of followers and engagement increase when they're in "better" shape. That's a challenge for even professional bodybuilders, who typically have an "offseason" in which they take a break from staying in competition shape. As a result, using PEDs to fill the gap can be tempting, influencers told Insider.Other factors also contribute to secrecy. Some influencers hide their steroid use because it's illegal in their location or because they know they'll lose their brand deals.The impact on followers: 'I was hard on myself all the time'When Harry Smith first got into training as a teenager, he hoped to achieve the muscular physique of a fitness influencer or A-list actor. Smith said he consistently worked out twice a day and tried to follow a "perfect" diet. But he couldn't get the same results, and his self-esteem suffered."I thought it was because I had the wrong program, the wrong supplements, I didn't work hard enough, or I didn't eat clean enough," he said. "I was hard on myself all the time." "I was hard on myself all the time," the personal trainer Harry Smith said of his attempts to look like an A-list star without taking steroids. James Frid It wasn't until Smith learned more about the industry — and the perspectives of "natural" bodybuilders who don't use steroids — that he realized how his idols could build their physiques so quickly."If natural bodybuilders with decades of research, training, and optimization looked half as good as an actor suddenly did in a blockbuster, what's going on there?" he said.For social-media users who aren't aware of the prevalence of steroid use, trying to live up to influencers can cause fitness disenchantment, said Noel Deyzel, a South African fitness influencer and an open steroid user. He told Insider he regularly sees people giving up on exercise because they don't get the results their favorite influencer promised.As men feel they can't measure up to influencers, 'bigorexia' is on the riseA 2014 paper by Pope and his Harvard colleagues shows steroid use has been on the rise since the 1980s and is likely to increase over future decades. Pope links this to the growing problem of muscle dysmorphia, or "bigorexia." Men with muscle dysmorphia feel profound insecurity that they are not big or muscular enough, he said, in some cases refusing to be seen in public with their shirt off. "We don't even think about it, but we see images every day on television, in movies, in advertising, songs, and cartoons, in magazines of muscular male bodies. They appear everywhere," Pope said.Bigorexia causes gymgoers to overexercise, pushing their bodies to the absolute limit day after day. They often go on seriously restricted diets to reduce fat and gain muscle. When left untreated, bigorexia can lead to depression and thoughts of suicide, according to Healthline.The problem has only been amplified by social media and the pressures to look perfectly chiseled like many influencers, said Amy Gooding, a psychologist with Eating Recovery Center. Those who struggle might hesitate to reach out for help, "due to shame, secrecy, or the normalization of the behaviors in the community," she said. Noel Deyzel, who openly uses steroids, said many people give up on exercise after they're unable to measure up to a favorite influencer. Noel Deyzel Ellis said the hardest part of coming off PEDs was the impact on his mental health and body image. Taking steroids is "psychologically addictive," he said, because people get hooked on the results. "They decide they want to stop, but then they look in the mirror and go, 'Oh, I don't look the same. I need to start taking it again,'" Ellis said.'It will take years off your life'These days, Ellis is a bodybuilding coach. While he no longer takes steroids himself, he does coach his clients on how to use them "sensibly," stressing the mental-health consequences as well as the physical ones.When men come to Ellis to ask his opinion on using PEDs, they've usually already made up their minds, he said. But if someone is still in their 20s or hasn't been training for very long, he advises against it because they haven't even seen what their natural potential is yet.If someone is adamant about taking steroids, Ellis said, he ensures they do so in modest doses and with off periods between cycles. Goldie, on the other hand, wouldn't recommend steroids to anyone who's not hoping to become a top bodybuilder or elite athlete. He hopes more influencers will follow his lead by being transparent about their PED use and why it isn't worth the risk for the vast majority of people."It will take years off your life," he said. "It will damage you later on."
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Weightlifting & Bodybuilding
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We can't turn back the clock as we age, but we can tailor our workouts to improve our quality of life and ability to do everyday activities. The secret? Strength training.Strength training keeps our muscles and joints healthy and limber, which becomes increasingly important as we get older because we lose muscle mass and develop stiffer joints as we age.As a fitness trainer, I do five key strength-training exercises every day to look and feel younger. If you don't want to do them daily, I recommend doing these moves at least twice a week:1. Glute Bridge What it targets: Glutes, core and hamstringsWorking your glutes can help reduce lower back pain, and is especially recommended for those with desk jobs.Photo: Stephanie Mellinger | HealthDayTargeting these major muscle groups with a Glute Bridge can help reduce lower back pain and improve mobility.How to do a Glute Bridge:Lay on your back. Plant your feet flat on the floor with your knees bent, arms straight down by your sides, and hands flat on the floor. Your heels should almost touch your fingertips.Activate your core and push your lower back into the floor to align your pelvis.Push your heels into the floor as you lift your hips up and off the ground.Slowly lower back down to the ground one vertebra at a time, starting at the top of your spine and working your way down.Do three sets of 10 reps.2. Quadruped Reverse FlyWhat it targets: Upper back, shoulders and coreThe Quadruped Reverse Fly can help you achieve better posture.Photo: Stephanie Mellinger | HealthDayTake notice if your shoulders are rounded forward when you're at your computer, on your phone, reading a book or driving. If they are, you're not alone; this is a problem for many people, and it can lead to neck pain.Strengthening your upper back with a move like the Quadruped Reverse Fly may help reduce neck pain or prevent it from occurring. It can also help you achieve better posture over time.How to do a Quadruped Reverse Fly:Get into a quadruped position (on your hands and knees). Your hands should be directly under your shoulders, and your knees directly beneath your hips.Pull your belly button in toward your spine to ensure you have a neutral spine.Keep your right arm straight as you raise it out to the side until it becomes parallel to the ground.Slowly lower your arm back to the ground. Repeat on the other side.For added intensity, do this move with one- to five-pound dumbbells.Do three sets of eight to 10 reps per side.3. Superman What it targets: Glutes, back of shoulders, arms, core, lower back and legsSuperman.Photo: Stephanie MellingerThis exercise strengthens your entire posterior chain, which is made up of every muscle in the back part of the body.Photo: Stephanie Mellinger | HealthDayThe Superman is a very simple bodyweight move that combines the benefits of both the Glute Bridge and the Quadruped Reverse Fly. This exercise strengthens your entire posterior chain, which is made up of every muscle in the back part of the body.Working these muscles has been shown to reduce chronic pain, particularly in the lower back.How to do a Superman:Lay on your stomach with your arms up in a "Y" shape. To modify, create a "W" with your arms instead by bending your elbows.Simultaneously lift your arms and thighs a few inches off the ground.Hold for three seconds, lower and repeat.Do three sets of 10 reps.4. Dead Bug What it targets: CoreDead bug exercises work all 360 degrees of your core.Photo: Stephanie Mellinger | HealthDayA strong core can help improve stability, reduce pain and improve overall function. I love how much this exercise isolates your core while improving cognitive function with the coordination required to accomplish this move.How to do a Dead Bug:Lay on your back with your arms lifted up toward the ceiling.Keep your hips, knees and ankles all bent at a 90 degree angle. Press your lower back into the floor.Place your right hand on your left knee. Simultaneously raise your left arm overhead and straighten your right leg.Return to the starting position.Switch sides by placing your left hand on your right knee and simultaneously raising your right arm overhead and straightening your left leg.Do three sets of eight to 10 reps per side.5. The PlankWhat it targets: Core, arms, shoulders, quads, abs and glutesYour holding time will slowly increase as your muscles get stronger.Photo: Stephanie Mellinger | HealthDayPlank.Photo: Stephanie Mellinger
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Weightlifting & Bodybuilding
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Yoel Romero’s run in the UFC was quite the ride. It was chaotic, strange, and unpredictable, but in the best way possible.
Few had any idea what to expect from the Cuban fighter who had little MMA experience and was already in his late 30’s when he arrived, but he brought an unreal, Greek god-like physique and a decorated past in the highest level of wrestling.
To some, Romero surpassed expectations, as the best part of his athletic career was supposed to be in the rearview mirror when he left Cuba to start a fighting career. Romero fell short to others, as many times he came inches from winning a UFC title, but he just couldn’t get the job done.
Either way, his UFC career gave fans lovely soundbites, ridiculous Fight of the Nights, and much more. But above all, Romero created some of the most insane and devastating knockouts ever seen – which will forever highlight his UFC career.
Ahead of his Bellator 297 title fight this Friday against Vadim Nemkov, MMA Junkie compiled the top five UFC knockouts from “The Soldier of God.”
5
Clifford Starks at UFC on FOX 7 (April 20, 2013)
Romero’s UFC debut came with a first-round knockout and a $50,000 bonus for – yep, you guessed it – Knockout of the Night. That sounds very Romero-like, doesn’t it?
In just his sixth professional MMA bout, Romero smoked Clifford Starks and showed the world his ridiculous athletic ability – even just being 10 days away from his 36th birthday. In less than two minutes, Romero hit Starks with an explosive, flying knee that came out of nowhere, sending him tumbling down to the canvas. Romero quickly followed up with thumping, ground-and-pound on an out-cold Starks, winning his octagon debut.
It was a brutal knockout that stamped the arrival of an unreal force that would haunt the UFC’s middleweight division for the next seven years.
— HONKY EXTRAORDINAIRE (@Mr_Honky) June 6, 2018
4
Derek Brunson at UFC Fight Night 35 (January 15, 2014)
This fight was perhaps the most telling of what would it mean, in terms of a challenge, signing a contract with Romero’s name as an opponent.
Yes, it was another brutal finish, but people forget that Romero was seconds away from defeat if it wasn’t for his late onslaught on Derek Brunson. And that was Romero.
He was never the guy that was going to consistently be ahead in the scorecards or be looking to amass points with the judges. However, he was the guy that consistently posed a threat of a brutal finish regardless of the damage he took, the cardio he spent, the minutes accrued, or unfavorable scoring.
The Cuban fighter stayed patient, stayed dangerous, and deep into the third round he began tagging Brunson. Eventually, Brunson would get clubbed to the canvas, where he laid defenseless while taking hellacious elbows to the body until the referee interviewed.
It was a quality, but still brutal victory for the “Soldier of God.”
— Dakota/The Lone Wolf 🐺 (@DaLoneWolf97) March 5, 2023
3
Lyoto Machida at UFC Fight Night 70 (June 27, 2015)
Lyoto Machida vs. Romero was a spectacular matchup at the time. Refined technique met savagery and power in the main event of UFC Fight Night 70 in Florida.
This was a big moment for Romero, as it was his first main event under the UFC banner and the first time he fought a former UFC champion.
As one would imagine, the fight played out exactly as imagined. Machida tried to stay mobile and on the outside, picking his shots. Meanwhile, Romero marched forward and looked to do big damage.
Eventually, in the third round, Romero’s power triumphed. He closed the distance on Machida, got him on the ground, and immediately dished out a series of nasty elbows to the chin that put out Machida. It was an impressive display of Romero’s ability to impose his power, technique and explosiveness on high-level talent.
Yoel Romero finishes Lyoto Machida with brutal Ground and Pound pic.twitter.com/wAzAErWe2P
— The Greatest Jones Fan🦆 (@SmackdownLayer) August 13, 2021
2
Luke Rockhold at UFC 221 (February 11, 2018)
The knockout of Luke Rockhold stands as one of the most ruthless finishes in UFC history.
This fight was scheduled for the UFC interim middleweight title. It was originally supped to be for the undisputed, but champion Robert Whittaker had to pull out due to injury. Romero stepped up as a replacement to take on a prime Rockhold.
Rockhold actually held his own for the majority of the fight, kicking and hitting Romero with single shots, while aware of his finishing ability. But like most of Romero’s opponents, he too succumbed to the power.
Romero tagged Rockhold with a monster left hook that dropped him to the canvas, and then hit him with one of the most ridiculous shots in MMA. While standing over him, Romero grabbed the top of the head of Rockhold with his right hand, and then hit him with the left, which came in like a bowling motion, with full force flush on Rockhold’s face. It was one of the most insane knockouts ever seen.
Unfortunately for Romero, although victorious, he had missed weight by 2.7 pounds at weigh-ins, making him ineligible to win the UFC interim middleweight title. Despite not getting the belt, Romero’s legacy and fearsome aura grew dramatically from that win.
When Yoel Romero drilled Luke Rockhold’s skull against the cage pillar pic.twitter.com/2Jph2m62nF
— BRAWL UNIVERSE 🌐 (@BrawlUniverse) February 13, 2023
1
Chris Weidman at UFC 205 (Nov. 12, 2016)
Romero’s finish of former UFC middleweight champion Chris Weidman is easily his most brutal and devastating KO. This bout marked Weidman’s first fight since losing the title to Rockhold, and it marked the peak of Romero’s best career run.
Romero vs. Weidman went down at likely the UFC’s best event and what UFC president Dana White described as the “biggest fight card” in the company’s history, at the time.
UFC 205 had three titles on the line with Conor McGregor vs. Eddie Alvarez, Tyron Woodley vs. Stephen Thompson, and Joanna Jedrzejczyk vs. Karolina Kowalkiewicz. It also included a number of notable names in Meisha Tate, Frankie Edgar, Khabib Nurmagomedov, Vicente Luque, Belal Muhammad, Michael Johnson, Jim Miller, Thiago Alves, and the list goes on.
And yet, even with that much competition, Romero was able to snag a $50,000 Performance of the Night bonus for his brutality that night.
The fight was very competitive, but as the world already knew, third-round Romero was unstoppable. Out of nowhere, much like in his debut, Romero hit Weidman with a bomb of a flying knee that connected cleanly on Weidman’s head, knocking him out of his senses and opening a nasty gash across his head.
This was the peak of Romero’s 8-fight winning streak in the UFC. One that also had five third-round stoppage wins, and that turned Romero into the boogeyman of the UFC’s middleweight division.
— Follow MMATIME (@FOLLOWMMATIME) May 18, 2023
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Weightlifting & Bodybuilding
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The once-taboo topic of anabolic steroid use in the fitness and bodybuilding communities has become its own internet content genre.“Natty or not” videos, in which people often speculate about who is “natty” (shorthand for natural) and who is using steroids (not), now routinely rack up millions of views on YouTube and TikTok, while hundreds of commentators a day debate on a dedicated subreddit which influencers and celebrities are using steroids to fuel their physiques. Podcaster Joe Rogan recently touched on the topic, as has PewDiePie, one of the most-followed people on YouTube.It’s a movement championed by some notable names in bodybuilding who for years decried the secrecy around steroid use that they say also misled people into having outsized expectations for their own fitness goals. But the videos have also started a discussion over whether they are breaking stigma and secrecy or normalizing a dangerous substance and unhealthy body standards.“In a way it almost gets more people on the sauce,” M.K. Angeletti, creator of the YouTube channel Revival Fitness, said of “Natty or Not” online content. “The baseline intention is good, but then you open a door that spirals out of control.” Steroids have been a part of the fitness world for decades, with some research estimating as many as 4 million Americans having used some sort of “anabolic-androgenic steroid” to help build muscle despite their well-documented adverse health effects, including mental issues and possible damage to the liver and kidneys. And while possession or sale of anabolic steroids without a prescription is illegal, a growing number of fitness influencers now either talk openly or strongly imply that they are not “natty.” Meanwhile, the rise of social media and the fitness influencer community have already created well-known body image issues among young people.“My social media home pages are filled with bodybuilders who look like they are on steroids but claim to be natural, which makes it really difficult for me to know what is realistically achievable as a young person trying to get into the fitness game,” said Jacob Mathiasmeier, 21, who started his own fitness page on TikTok this year.Mathiasmeier said many young people, including teenagers and preteens, watch TikTok videos of bodybuilders who are not being forthright with their regimen. “How is that realistic for them?” he said.Bodybuilder Greg Doucette leaves the O2 Wellness Gym in Bedford, NS, Canada, on Aug 11, 2022.Riley Smith for NBC NewsAmong the earliest fitness influencers to openly discuss their own steroid use was Greg Doucette, a powerlifting world champion who later became a bodybuilder and fitness influencer. Doucette said he started talking openly about steroids, including his own use, when he started to create a lot of fitness content four years ago. It was these videos, where he was honest about his steroid use, that originally went viral, he said. “When I was very open about what I was doing, rather than people saying they hated me, people responded by saying how refreshing it was to see someone be honest,” Doucette said.As for concerns about whether talking about steroids could normalize their use, Doucette said he felt that the notion that people would be unaware of steroids was shortsighted.“Do people think a 16-year-old aspiring bodybuilder has never heard of a steroid?” he said.Doucette has been particularly transparent about his regret over his steroid use on social media. A broader fitness boom in recent years -- boosted in part by the pandemic -- has included the rise of many muscle-focused fitness influencers, many of whom now boast millions of followers, with hundreds of others with smaller followings. Steroid-focused videos are only a small part of that broader scene, but they can draw some of the most heated debates. A video posted by Doucette in May discussing whether fitness influencer William Li takes steroids has more than 670,000 views and more than 2,000 comments. Li has addressed steroids, saying he doesn’t use them.One popular version of “natty or not” videos feature people asking people at gyms or fitness conventions if they use steroids. Quite often, these people will say they do use steroids.Ryan Schmidle, a Los Angeles-based fitness influencer with over 500,000 followers on TikTok, uses his platform to discourage his followers from taking anabolic steroids and shares openly about his medically prescribed steroid use. Bodybuilder Noel Deyzel posted a video to his Youtube account titled, “Why i’m open about my steroid use.” In the video Deyzel tells his 2 million YouTube subscribers he came clean about his use because he hoped to help a young generation that lacked guidance, even though he says he was told he’d never get sponsors after talking about his PED use. Other influencers openly promote steroid use, referring to the drugs with a variety of slang and sometimes meticulously tracking their steroid use.Not everyone is so forthcoming. Mike Matthews, CEO of the fitness brand Legion, said he believes the problem of “fake nattys” (people who do not admit to steroid use) create false expectations and nudge people toward using them.“Being set up for disappointment because their results are not nearly as impressive as influencers on PEDs can actually encourage and lead kids to want to use steroids themselves because they incorrectly conclude that they have bad genetics,” Matthews said.
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Weightlifting & Bodybuilding
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Tamara Loving, a mother of two from Huntington Beach, California, believes her dramatic weight loss helped her beat breast cancer.
In 2016, when she was 37, Loving embarked on a weight loss journey. After joining WeightWatchers and spending eight months of meal-prepping, healthy eating and exercising, she lost 120 pounds — down to 150 from her original weight of 270.
The very next year, after a routine mammogram, Loving was diagnosed with stage 1A hormone-receptor-positive breast cancer in June 2017.
An initial biopsy confirmed the diagnosis — and Loving’s first treatment was a lumpectomy and lymph node dissection of the right side, she told Fox News Digital.
The results of that procedure were alarming, as there were more tumors than the doctors initially thought.
Loving faced a choice between another lumpectomy to remove more of the tissue — or a mastectomy.
"Since they found more tumors than the imaging had shown, I became fearful that there was cancer that may have gone undetected," Loving said.
"Based on this, I decided to have a double mastectomy with reconstruction in November 2017 once I was healed from the previous surgery."
That surgery allowed Loving to avoid radiation therapy, and chemotherapy was not needed because the lymph node dissection results came back negative.
Loving officially went into remission six months after her diagnosis, in November 2017.
The obesity-cancer connection
Dr. Brett Osborn, a neurologist and longevity expert in Florida, has long warned of the dangers of obesity, including a higher risk of cancer.
"Cancer, like all non-infectious, age-related diseases, is underpinned by inflammation," he told Fox News Digital. "And obesity is an inflammatory disease resulting from the overconsumption of simple carbohydrates in the context of a sedentary lifestyle."
For breast cancer in particular, Osborn noted that the disease is 1.2 to 1.4 times more likely to occur in obese post-menopausal women than those with normal body mass index (BMI).
"And some cancers are two or three times as likely to occur in obese or overweight patients," he said.
Obesity can also make it more difficult to fight cancer after a diagnosis, Osborn added.
"If you are obese and fighting cancer, you are trudging uphill, shouldering a 100-pound rucksack," he said. "You are certainly not stacking the deck in your favor."
Conversely, if someone loses body fat, they will have a reduced chance of developing cancer and also will be better equipped to fight it, Osborn said.
"Why? The promoters for cancer growth have been eliminated — namely, the high levels of circulating blood sugar and inflammation," he said.
"So not only are you increasing your risk of beating cancer, but you are also getting leaner. And a leaner body — within reason — is a healthier body."
Dr. Lori Alfonse, deputy physician in chief at Lehigh Valley Health Network’s Lehigh Valley Topper Cancer Institute in Pennsylvania, agreed that obesity increases cancer risk and makes it more difficult to overcome the disease.
"Obesity has many effects on the body, two of which include insulin resistance and decreased mobility," she told Fox News Digital.
"When the body’s insulin does not work well, overall glucose levels remain high and can cause poor wound healing after surgery."
"If you are obese and fighting cancer, you are trudging uphill, shouldering a 100-pound rucksack."
"Decreased mobility can set a breast cancer patient up for increased risk of deep vein thromboses or blood clots, as the cancer makes the person’s blood thicker and stickier than normal," she warned.
"Most importantly, obesity, especially after menopause, increases a person’s risk of breast cancer recurrence."
Dr. Yvonne Estrin, a radiologist and breast imaging specialist at the University of Miami, noted that fat cells have an enzyme called aromatase that produces estrogen — and estrogen exposure is a well-known risk factor for breast cancer.
"The more fat you have, the more estrogen you make, thus the increased risk," she said. "Many breast cancers are estrogen receptor-positive, so the excess estrogen can fuel the tumor cells to divide rapidly."
Someone with obesity may have a harder time fighting breast cancer simply because of the taxing treatment and surgery, Estrin said.
"They are more prone to adverse consequences of surgery and anesthesia," she noted. "The increased estrogen produced by fat tissue may also pose a problem with hormone therapy treatments."
Winning weight-loss recipe
The year before her breast cancer diagnosis, Loving embarked on a weight loss journey that combined regular exercise and nutrition.
"A typical week of workouts includes five days in the gym and the other two days [of] doing recreational activities, such as hiking in the mountains, bike riding or walking along the beach with my husband," she shared with Fox News Digital.
In the gym, Loving starts with 30 minutes of interval training on the elliptical machine. After that, she alternates between 30 minutes of walking on an incline on the treadmill or 30 minutes on the stair climber.
After her cardio-based workouts, Loving does either weight training, rowing or stretching.
On the nutrition front, Loving said she stocks up on fresh fruits, vegetables and other healthy items to keep her week on track.
"Some factors known to affect breast cancer risk lie outside our control, but many are modifiable with simple lifestyle changes."
"I put an emphasis on almost all of my meals being home-cooked and fresh to prioritize clean eating rather than [having] processed takeout food," she said.
"I have established effective meal combinations that not only satisfy with a good taste, but also contribute to proper nutrition," she also said. "This makes it easy to determine my meals for the day when I wake up in the morning because every day looks slightly different."
Life-changing benefits
Beyond helping her overcome her cancer, Loving told Fox News Digital the additional benefits of her 120-pound weight loss.
"My body is now able to be more active and overall in a better, more youthful condition," she said.
"The weight loss improved my cardiovascular health and sleep patterns, and reduced the amount of joint pains," Loving continued. "It also improved my mental health by reducing anxiety."
She also said, "Today, I feel strong, confident and just overall healthy, thanks to the lifestyle changes and habits I adopted."
Following her weight loss, Loving was hired by WeightWatchers after 15 years of being a stay-at-home mom.
"This has helped me maintain my weight loss and lifestyle while also enabling me to help others change their own lives and reach their own health goals," she said.
Dr. Spencer Nadolsky, medical director at WeightWatchers and an obesity and lipid specialist in San Diego, recommends that anyone with obesity who has had cancer in the past contact their oncologist about whether losing weight is a suitable strategy to prevent recurrence.
"Some factors known to affect breast cancer risk lie outside our control, but many are modifiable with simple lifestyle changes," he said.
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Weightlifting & Bodybuilding
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ChatGPT can do a lot. It can create playlists, help with house hunting, interpret and analyze data, assist in writing and editing, code, and even play games. Can it also be your personal trainer(opens in a new tab) and dietician?
I asked OpenAI's chatbot to train me. For a full month, I followed its diet restrictions and workout regime, asked it questions along the way, and discovered the chatbot's biggest deficiencies — and most impressive abilities when it comes to fitness.
How I used ChatGPT as my personal trainer
I sent the free version of ChatGPT my request: a detailed, daily exercise and diet plan that spanned four weeks. I gave the chatbot my weight, height, geographic info, current fitness levels, any necessary medical conditions or injuries, and the kind of access to workout equipment I have (a gym membership at Blink, an outdoor running space, and boutique fitness classes near me). I told it that my main fitness goal wasn't to lose weight but to build a firmer butt. As I describe it to my friends: I want NASA to confuse my ass for a new landmass when it looks at Earth from space.
"Sure, I can help you create a 4-week fitness plan to help you achieve your goal of getting a larger, firmer butt," ChatGPT told me. "However, please keep in mind that everyone's body is different, and results may vary based on various factors like genetics, diet, and consistency."
It sent me the first two weeks of the plan, and then stopped generating more info, so I had to prompt it to send me the next two weeks. The exercise plan we landed on switched between workouts at the gym, rest days, light cardio, and runs outside. Here's an example of a typical week:
Monday:
Warm-up: 5-10 minutes of jogging or jumping jacks
Weighted Squats: 3 sets of 10 reps
Walking Lunges: 3 sets of 10 reps per leg
Leg Press: 3 sets of 10 reps
Romanian Deadlifts: 3 sets of 10 reps
Glute Bridges: 3 sets of 10 reps
Cool-down: 5-10 minutes of stretching
Tuesday:
Rest day or light cardio
Wednesday:
Warm-up: 5-10 minutes of jogging or jumping jacks
Bulgarian Split Squats: 3 sets of 10 reps per leg
Cable Kickbacks: 3 sets of 10 reps per leg
Barbell Hip Thrusts: 3 sets of 10 reps
Dumbbell Step-ups: 3 sets of 10 reps per leg
Leg Extensions: 3 sets of 10 reps
Cool-down: 5-10 minutes of stretching
Thursday:
Rest day or light cardio
Friday:
Warm-up: 5-10 minutes of jogging or jumping jacks
Smith Machine Squats: 3 sets of 10 reps
Side Lunges: 3 sets of 10 reps per leg
Sumo Deadlifts: 3 sets of 10 reps
Cable Pull-throughs: 3 sets of 10 reps
Donkey Kicks: 3 sets of 10 reps per leg
Cool-down: 5-10 minutes of stretching
Saturday:
Rest day or light cardio
Sunday:
Outdoor run: 30-45 minutes at a moderate pace
It told me to eat around 2,000-2,200 calories a day and to consume 165 grams of protein daily. This is considerably more protein than I usually eat — roughly 120 more grams a day. I was vegetarian for many years, but recently started eating meat to meet protein goals (you can definitely meet protein goals without meat, I simply struggle with it). When I would ask ChatGPT for recommendations, it gave the typical advice — chicken, turkey, beef, fish, eggs, Greek yogurt, cottage cheese, protein powder. All of these are helpful ideas, but they didn't actually make meeting my protein goals easier.
Everything ChatGPT told me came with some kind of warning to save its own butt. When it gave me a routine, it added at the end that specific exercise and diet needs are going to vary and that, ideally, you'd be able to consult with a registered dietitian and personal trainer.
So I reached out to Crystal Zabka Belsky, a registered dietitian and medical nutritionist, who prepped me on the pros and cons I'd likely see during my experiment. I asked her about how the ChatGPT diet was so far away from my typical diet, and she recommended using a food delivery service, like the one, coincidentally, she works for — Clean Eatz. And, to be fair, the Clean Eatz food was pretty good, and having prepared meals in my home was definitely helpful for the calorie- and protein-counting necessary to stick to ChatGPT's guidelines.
I asked ChatGPT the best way to measure success in this experiment, and it told me to take progress photos, body measurements, assess my strength and endurance gains, gauge how my clothes fit, and use a body fat percentage calculator.
"Remember that progress can be slow and may not always be visible on the scale," the chatbot told me. "It's important to celebrate small victories along the way and focus on overall health and wellness rather than just physical appearance."
The results: I lost a couple pounds, gained an inch on my glutes and lost an inch on my waist. Pretty good, even though I only did the plan for four weeks which isn't enough to see long-term goals reflected. The physical results don't really matter to me as much as the process, though. For this experiment, I was focused on other results: Was ChatGPT a useful tool? Did it help me more than a simple Google search? Did it provide the kind of assistance I really need from a personal trainer?
Why I loved using ChatGPT as a personal trainer
First of all, it is free, convenient as hell, and always accessible. Most personal trainers and dieticians can't answer a question from a client at two in the morning, but ChatGPT can. And it's travel friendly — if you leave the country or state, like I did for a few days, you can take ChatGPT along with you.
Belsky, the dietician I spoke to for this piece, said that "it offers a sense of accountability and access for highly motivated people." I would not describe myself as "highly motivated," which might be why I didn't experience any kind of accountability from the chatbot, but if you're using ChatGPT as a free fitness resource, or following any sort of plan you find online, then some will power is involved.
ChatGPT also has a pretty massive knowledge base, so I felt comfortable — whether I should have or not — following its advice.
Why I won't use ChatGPT as a personal trainer again
My main complaint is that, despite having considerably more information about my health than, say, Google, its feedback is still far too vague. For instance, I got a cold during the workout plan and asked if I should take time away from the workout plan or alter my diet. It said that it is "generally recommended" to rest and avoid exercise while I'm sick, which is helpful, but I would have preferred something more specific that I might get from an actual, real-life personal trainer. Tell me how many days I should rest, or if I should stop doing cardio but continue lifting, or if I should modify my diet to prioritize vegetables. Instead, I received a generic response that was on par with what Google tells you.
At the time, there wasn't a ChatGPT app, either, which means while I was at the gym, I had to use the browser to ask it questions. This isn't a deal-breaker but, my God, it was annoying.
ChatGPT is a fully text-based AI model, so it can't send any images — an unfortunate issue considering I needed to know detailed information about the kind of form I should have while working out. Usually, I'd watch a YouTube video to check my form. For instance, the chatbot gave me multiple different kinds of deadlifts to do during the week but, honestly, I don't know the difference between any of them. It would describe the differences to me when I asked, but I could never be sure. That kind of in-person, in-the-moment feedback on form really helps. Furthermore, I had been lifting on and off for years, so I know how much weight to use, but I could see that being a difficult decision to make for some folks, and ChatGPT was almost no help at all when trying to figure that out.
Finally, it was a huge challenge for me to meet the protein goals set up by ChatGPT. And Belsky told me that because ChatGPT doesn't recommend what time of day you should be consuming the protein, it won't be as effective as it could be.
"It's not telling you [how] you should be dosing the protein every so many hours all day to maximize protein synthesis," Belsky said.
ChatGPT is helpful and free if you’re looking for a starting point, but it lacks the detailed personalization needed to reach very specific goals. Overall, the cons far outweigh the pros for me. So, no, ChatGPT cannot be your personal trainer.
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Weightlifting & Bodybuilding
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Rose George writes about women’s exercise plummeting (Pandemic knocked you off your stride? An active woman’s tips for getting fit again, 26 July). The NHS wants us to vigorously run and moderately mow the lawn,, and then also strength train twice a week. Those of us who do all the housework and all the career-aspiring thinking work and then all the childcare would like to know where this time could be retrieved from? Often, we are pointed to spin classes and 2kg dumbbells and told “you can fit in a run in the morning”.Here’s another solution: three times a week, after you deal with the kids and before work, lift a barbell loaded with two 25kg plates (or whatever you can manage) for 30-45 minutes, and then down a protein shake. Do the same thing every week, just a wee bit heavier. Ignore the “fitfluencers” doing donkey kicks while jumping with 50kg dumbbells. It doesn’t need to be fancy. You don’t need to be bathed in sweat. You don’t need to spend an hour hating yourself on a treadmill. You don’t even need to get that tired.I am sick to death of hearing how women should focus on cardio and leave the weight room to the men. We end up intimidated and unsure of ourselves, sticking to the step class when our bones are crying out for heavy resistance. There is increasing evidence that women need resistance and strength training to stave off osteoporosis post-menopause. It certainly doesn’t need to be an either/or situation, but if you’re short on time, consider the barbell and lift slightly heavier weights each week. Your joints, your children and your 80-year-old self will thank you. Dr Bernadine JonesStirling
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Weightlifting & Bodybuilding
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Natalie Mariduena, who is president of YouTuber David Dobrik's brand, has detailed her dramatic weight-loss journey that saw her shed 30 pounds in just six months.The 26-year-old first gained fame through her work as the YouTube star's then assistant, but made headlines after being featured in Sports Illustrated Swimsuit, where her figure was praised for being real and attainable.Since then, the LA-based content creator decided to commit fully to her health - and the results are clear to see.Natalie has now debuted her new look after going through a six-month weight loss and training program that helped her shed the pounds, and lose 12 per cent of her body fat.Natalie Mariduena (pictured left before her weight loss and right after) has detailed her dramatic weight loss that saw her lose 30 pounds and shed 12 per cent of her body fat The 26-year-old first gained fame through her work as YouTube star David Dobrik's assistant (pictured together) The former athlete said that she began the weight-loss program to make health and fitness her 'number one priority' The LA-based content creator said that she had decided to commit fully to her health - and the results are clear to see Just in time for swimsuit season? How the SI Swim model shed 30 pounds Natalie ran multiple miles a day and even got to a 6:39 mileShe focused on weight training and boxing to tone her bodyThe model changed her diet and began working out regularlyShe let herself indulge in pasta and other treats on the weekends, but stuck to a healthy diet and workout regime throughout the week The content creator, who has 3.4 million followers on Instagram and also goes by Natalie Noel, had previously played soccer from age four through college but said that after she graduated, she lost her strength and fitness.'I used to be a soccer player, I used to be super fit, I used to work out all the time,' she said.'When I first moved to [Los Angeles] I still worked out around three to four times a week and then gradually, you just sort of get out of that pattern.' In an interview with People, the model noted that while she still worked out occasionally, she had not been committed to it so began the weight-loss program to make health and fitness her 'number one priority.' In a YouTube video, she noted that her goal was to get back to the point where she felt 'most comfortable and most fit.' Natalie trained under the instruction of her childhood friend Ilya Fedorovich, who owns the fitness and supplement company, Xeela. She told People that after returning from filming a show for the Discovery channel where she 'indulged' in many different foods, Ilya offered to get her in the 'best shape' ever.In the video posted to the fitness company's YouTube channel, Natalie showed herself going through the six-month program and detailed the struggles she faced along the way. One of the biggest factors in losing the weight was changing her diet. Natalie described herself as a 'self-proclaimed pasta queen,' but knew it was not the healthiest option. She told the publication that while she still indulged in her favorite foods, she worked to find a balance. Natalie trained under the instruction of her childhood friend Ilya Fedorovich (left), who is owns the fitness and supplement company Xeela In a documentary posted to the fitness company's, Natalie (pictured before the weight loss) showed herself going through the six month programNatalie explained that she felt like was finally ready to 'commit' and wanted to begin the journey for herself Natalie (pictured before her weight loss) was applauded when she made headlines after being featured in Sports Illustrated SwimsuitDuring the week, Natalie kept on track and made sure to eat healthy while keeping up with her workout routine but would allow herself to indulge on the weekends.She noted that 'it's all about moderation.' And the weight loss opened up fitness goals that Natalie had never even dreamt of previously.Natalie, who admitted at the start that she could 'barely run,' ended up attempting to run a 6:30 mile.Starting out at 8:30, the model never believed she could achieve anything better on the track. But, motivated to cut her time down, she began training her body with 'a lot of sprints and practice' to prepare. This included various cardio exercises, such as running as boxing, as well as using weights and returning to soccer - all of which helped her tone up.Natalie eventually achieved a 6:39 mile - and while she was disappointed at first, she then reminded herself that she got closer to her goal of 6:30 than she could have ever imagined. In addition to losing weight, documented in the video was Natalie's attempt at running a 6:30 mile (pictured before weight loss) The 26-year-old model went through multiple body scans to document her body fat percentage The influencer (pictured before her weight loss) has been the face of body positivity for many fans as she was praised for her real and attainable figure that appeared in SI Swim Natalie (pictured after her weight loss) noted that during the week she stays on track and makes sure to eat healthy while keeping up with her workout routineWhile Natalie (pictured before the weight loss) understands some fans may criticize her decision to shed off the weight, she noted that she loved her body before but 'wanted to be physically superior' The model (pictured before her weight loss) wants her fans to understand that she joined the program to 'function better' Now, the model maintains her figure by working out three times a week, and incorporating both cardio and weightsOpening up about her weight-loss transformation, Natalie, who had been a body positive role model for many, said that she understands some fans may criticize her decision to shed off the weight.She explained that she 'loved her body before,' but was motivated to join the program because she 'wanted to be physically superior.'The model understands that her brand revolves around body normalcy and body positivity and that you do not have to be thin to be happy, but she wanted fans to understand that she joined the program to 'function better.' Now, Natalie maintains her figure by working out three times a week, and incorporating both cardio and weights. She explained that since she doesn't love going to the gym, she often opts for more 'fun' activities such as 'yoga or hot Pilates.'
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Weightlifting & Bodybuilding
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At the Gold Coast Commonwealth Games, Eileen Cikamatana won weightlifting gold for Fiji. Four years later in Birmingham she repeated the achievement, this time for Australia.Cikamatana represented her adopted country with a bang in Birmingham, setting new Commonwealth Games records in the women’s 87kg on Wednesday morning (AEST) and becoming the first woman to win gold medals for two different nations. The 22-year-old made light work of her competition with incredibly heavy lifts. That included a Games-record snatch of 110kg and a second clean-and-jerk lift of 137kg, which was also a Games record.Her total at that point was an overall Games record in the event and enough to win her the gold medal. But she went on to top that performance with a third clean and jerk of 145kg to bring her combined total to 255kg.“I don’t know how to describe it ... I can’t fit it into words,” Cikamatana told AAP afterwards. “I think it’s floating somewhere. I will need to grab it then I will let you know.”Cikamatana grew up in a small village in Fiji, the country of her birth. As a child she helped her father carry feed for the pigs he was looking after, and would lift 50kg sacks of meal mix and gas cylinders off and onto his truck.She started weightlifting on the suggestion of a school teacher, and realised she also had the mental fortitude to match her physical strength.“In training, it’s your mind that takes over the body, and you really need to focus because you’re lifting weights,” she told the ABC last week. “You really need to get into that relationship with you and the bar. Because weights are dead weight, they don’t have feelings, but you have feelings.”Cikamatana’s rise as a teenager was swift, and at 15 she moved to New Caledonia to train with other top Pacific athletes. At 18, she burst onto the international scene with gold for Fiji in the 90kg. But the following year, after a dispute with Fiji’s weightlifting governing body over where she should train, she switched allegiances to Australia.Visa red tape meant she wasn’t able to represent her new country at the Tokyo Olympics, but the signs in Birmingham point to good things for Australia at Paris 2024.“If I miss out on this one, we can always go to the next one, which is 2024, and that’s our main goal,” she told the ABC. “This has been the greatest opportunity I’ve ever had, and to me it’s a dream come true,” she said. “To be representing Australia in green and gold is just beyond my imagination.”
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Weightlifting & Bodybuilding
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Protein Family Is Key for Powerful Muscle Fiber Generation
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A protein family’s role in the regulation of fast-twitch muscle fibers – those involved in fast and powerful movements – has been identified by scientists at the University of Tsukuba. The research is published in Cell Reports.
Slow- and fast-twitch muscle fibers
The musculature of the human body comprises different types of myofibers, or muscle fibers. After birth, these muscle fibers are “plastic” – i.e., their growth and development can be shaped by factors such as exercise, aging, immobilization and, if you happen to be an astronaut, spaceflight.
Myofibers are broadly categorized as either slow-twitch (Type 1 myofibers), or fast-twitch (Type 2 myofibers). The latter can be further subclassified as either Type 2a, Type 2x or Type 2b depending on the expression of myosin heavy chain (MYH) proteins, motor proteins that convert the energy derived from the hydrolysis of ATP into mechanical force.
Examples of slow- and fast-twitch fiber muscles
Slow-twitch fibers are mitochondria-rich and have a high oxidative metabolism, supporting endurance activities including long-distance running. Fast-twitch fibers, in comparison, are utilized for short and powerful movements, such as weightlifting.
While research has demonstrated the factors and pathways implicated in the formation of slow-twitch fibers, less is known about the transcription factors required for fast-twitch fiber generation. The new study has uncovered the role that a group of proteins – known as the Maf transcription factor family – plays in this process.
Maf protein central to regulation of slow-to-fast muscle fiber transition
Long durations of reduced activity, as is experienced by astronauts in space for example, encourages slow-to-fast muscle fiber transition. The research team had previously demonstrated that Maf expression is impacted by gravitational load variation prior to the new study. “We previously developed a multiple artificial gravity system (MARS) on the international space station (ISS), enabling us to study the effect of various gravitational loads on mammals. Through whole-transcriptome analysis of skeletal muscles in mice exposed to microgravity or artificial gravity (1 g) in MARS, we found that the expression of the large Maf transcription factor family responded dynamically to mechanical stimuli,” the researchers write.
Expanding on this work, the researchers designed a triple knockout (TKO) mouse model, where three Maf proteins, Mafa, Mafb and Maf (also known as c-Maf) were inactivated. The mice demonstrated a significant reduction in fast-twitch muscle mass in contrast to control mice, with no apparent impact on slow-twitch muscle mass. "The TKO mice had significantly lower average grip strength, but could run longer on a treadmill than control mice, implying that more fast-to-slow muscle fiber conversion had occurred in the absence of large Maf expression," says Professor Ryo Fujita, expert in tissue regeneration and lead author of the study.
The TKO mice were also found to lack Type 2b fast-twitch fibers, but when the researchers overexpressed Mafs in the leg muscle of mice, a significant increase in Type 2b fibers occurred.
A potential treatment target for muscular disorders?
Discussing the limitations of the study, the research team note that the gene deletions occur at the embryonic phase of muscle development in their mouse model. “Therefore, whether the large Maf family plays a functional role in the adult post-natal myofibers was remains to be addressed,” they state.
However, their data could offer new insights on how slow-to-fast muscle fiber transition occurs in mammals and may support further research identifying novel therapeutic targets for muscular disorders.
“Collectively, our data identify large Mafs as robust transcriptional elements that directly regulate Type 2b myofibers during development and adaptation of skeletal muscle,” the research team conclude.
Reference: Sadaki S, Fujita R, Hayashi T, et al. Large Maf transcription factor family is a major regulator of fast type IIb myofiber determination. Cell Reports. 2023;42(4). doi: 10.1016/j.celrep.2023.112289.
This article is a rework of a press release issued by the University of Tsukuba. Material has been edited for length and content.
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Weightlifting & Bodybuilding
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Lifting weights regularly could cut people's risk of dying early, a study has found.A combination of "pumping iron" and aerobic exercise every week reaped the most benefits, researchers said.
Academics at the US's National Cancer Institute in Rockville, Maryland, examined data on almost 100,000 adults taking part in a US screening study.The participants, who had an average age of 71, gave information on their weightlifting activity and any other exercise they took part in.Some 23% reported any weightlifting activity and 16% reported regularly weightlifting at least one to six times per week.
Almost a third (32%) were deemed to be "sufficiently active" by researchers, with 24% meeting aerobic activity guidelines and 8% exceeding them.During a follow-up period of 9.6 years 28,477 of the participants died. More from Science & Tech NASA smashes spacecraft into asteroid seven million miles from Earth in 'planetary defence' trial Why NASA crashed a spacecraft into a harmless asteroid at 14,000mph Drinking two to three cups of coffee a day linked to a longer life The study, published in the British Journal of Sports Medicine, found adults who reported any weightlifting had a 9% lower "all-cause mortality risk".A similar observation was found for heart disease deaths, but no link was found between weight-lifting and cancer deaths. Those who took part in "regular" weightlifting were found to have a 14% lower risk of death, while those who met the aerobic activity levels had a 32% lower risk of death.Read more:Drinking two to three cups of coffee a day linked to a longer lifeWeight lift twice a week to improve bone density, adults toldExperts say it's about how often you exercise, not how muchAdults who reported meeting the aerobic activity guidelines and weightlifting at least one or two times each week were found to have a 41 to 47% lower risk of death during the study period."Weightlifting in older adults was independently associated with lower all-cause and cardiovascular disease mortality," the authors wrote."Among adults reporting no aerobic MVPA (moderate to vigorous physical activity), any weightlifting was associated with 9-22% lower all-cause mortality."Lower all-cause mortality was observed in older adults doing either aerobic or weightlifting exercise, but the lowest mortality risk was seen among adults who reported both types of exercise."The weightlifting-associated mortality benefit shown here provides initial evidence to clinicians and other health professionals that older adults would probably benefit from adding weightlifting exercises to their physical activity routines."Adults are urged to do at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week.They are also encouraged to do "strengthening exercises" that work the legs, hips, back, abdomen, chest, shoulders and arms at least two days a week.
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Weightlifting & Bodybuilding
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Simply improving our breathing can significantly lower high blood pressure at any age. Recent research finds that just five to 10 minutes daily of exercises that strengthen the diaphragm and certain other muscles does the trick. SciePro/Getty Images/Max Posner/NPR hide caption toggle caption SciePro/Getty Images/Max Posner/NPR Simply improving our breathing can significantly lower high blood pressure at any age. Recent research finds that just five to 10 minutes daily of exercises that strengthen the diaphragm and certain other muscles does the trick. SciePro/Getty Images/Max Posner/NPR It's well known that weightlifting can strengthen our biceps and quads. Now, there's accumulating evidence that strengthening the muscles we use to breathe is beneficial too. New research shows that a daily dose of muscle training for the diaphragm and other breathing muscles helps promote heart health and reduces high blood pressure. "The muscles we use to breathe atrophy, just like the rest of our muscles tend to do as we get older," explains researcher Daniel Craighead, an integrative physiologist at the University of Colorado Boulder. To test what happens when these muscles are given a good workout, he and his colleagues recruited healthy volunteers ages 18 to 82 to try a daily five-minute technique using a resistance-breathing training device called PowerBreathe. The hand-held machine — one of several on the market — looks like an inhaler. When people breathe into it, the device provides resistance, making it harder to inhale. How it works POWERbreathe YouTube "We found that doing 30 breaths per day for six weeks lowers systolic blood pressure by about 9 millimeters of mercury," Craighead says. And those reductions are about what could be expected with conventional aerobic exercise, he says — such as walking, running or cycling. A normal blood pressure reading is less than about 120/80 mmHg, according to the Centers for Disease Control and Prevention. These days, some health care professionals diagnose patients with high blood pressure if their average reading is consistently 130/80 mmHg or higher, the CDC notes. The impact of a sustained 9 mmHg reduction in systolic blood pressure (the first number in the ratio) is significant, says Michael Joyner, a physician at the Mayo Clinic who studies how the nervous system regulates blood pressure. "That's the type of reduction you see with a blood pressure drug," Joyner says. Research has shown many common blood pressure medications lead to about a 9 mmHg reduction. The reductions are higher when people combine multiple medications, but a 10 mmHg reduction correlates with a 35% drop in the risk of stroke and a 25% drop in the risk of heart disease. The training helps prevent high blood pressure too "I think it's promising," Joyner says about the prospects of integrating strength training for the respiratory muscles into preventive care. It could be beneficial for people who are unable to do traditional aerobic exercise, he says, and the simplicity is appealing, too, given people can easily use the device at home. "Taking a deep, resisted, breath offers a new and unconventional way to generate the benefits of exercise and physical activity," Joyner concluded in an editorial that was published alongside a prior study in the Journal of the American Heart Association. So, how exactly does breath training lower blood pressure? Craighead points to the role of endothelial cells, which line our blood vessels and promote the production of nitric oxide — a key compound that protects the heart. Nitric oxide helps widen our blood vessels, promoting good blood flow, which prevents the buildup of plaque in arteries. "What we found was that six weeks of IMST [inspiratory-muscle strength training] will increase endothelial function by about 45%," Craighead explains. Good for all ages, and could help athletes' endurance It has long been known that deep diaphragmatic breathing — often used during meditation or mindfulness practices — can help lower blood pressure too. Muscle training with the PowerBreathe device works in a similar way, engaging the breathing muscles and promoting the production of nitric oxide. The particular helpfulness of the IMST device, Craighead says, is that it requires less time to get the benefit because the small machine adds the resistance that gives the muscles a good workout. His research is funded by the National Institutes of Health. The new study builds on the prior study and adds to the evidence that IMST — which is essentially strength training for the respiratory muscles — is beneficial for adults of all ages. "We were surprised to see how ubiquitously effective IMST is at lowering blood pressure," Craighead says. Before the results came in, he'd suspected that young, healthy adults might not benefit as much. "But we saw robust effects," he says, pointing to a significant decline in blood pressure for participants of all ages. He says the finding suggests IMST could help healthy young people prevent heart disease and the rise in blood pressure that tends to occur with aging. There may also be benefits for elite cyclists, runners and other endurance athletes, he says, citing data that six weeks of IMST increased aerobic exercise tolerance by 12% in middle-aged and older adults. "So we suspect that IMST consisting of only 30 breaths per day would be very helpful in endurance exercise events," Craighead says. It's a technique that athletes could add to their training regimens. Craighead, whose personal marathon best is 2 hours, 21 minutes, says he has incorporated IMST as part of his own training. The technique is not intended to replace exercise, he cautions, or to replace medication for people whose blood pressure is so elevated that they're at high risk of having a heart attack or stroke. Instead, Craighead says, "it would be a good additive intervention for people who are doing other healthy lifestyle approaches already." This is the way Theresa D. Hernandez, 61, sees the breathing exercises. She lives in Boulder, has a family history of high blood pressure and participated in the Colorado research. When the study began, she had blood pressure readings near the threshold at which doctors recommend medications. "It was a surprise that something as simple could be so profound in terms of its impact," says Hernandez of the six weeks of breathing exercises. "It took my blood pressure to under the threshold so that I would not need to take medication," she says. Her blood pressure dropped significantly, and she says she plans to stick with it — five minutes every day.
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Weightlifting & Bodybuilding
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NEWYou can now listen to Fox News articles! Kyle Farnsworth could have always struck anyone out during his MLB career, and now he could strike people out and take their lunch money.Farnsworth was a longtime relief pitcher who played in the majors from 1999 to 2014. He played for the Chicago Cubs, New York Yankees and Detroit Tigers among other teams during that span. Since then, he’s been hitting the gym hard.CLICK HERE FOR MORE SPORTS COVERAGE ON FOXNEWS.COM Kyle Farnsworth of the Chicago Cubs poses for a portrait during the Cubs' spring training Media Day on February 21, 2003 at Fitch Park in Mesa, Arizona. (Jeff Gross/Getty Images)The 46-year-old showed off his incredibly ripped physique in a photo posted to Twitter on Tuesday."Very rare gym bathroom selfie. 4 days out to my first body building competition. Classic Physique. These past few days have been fun with no carbs!" he wrote on the social media network.RANGERS' JON GRAY ALWAYS DOWN TO TALK ABOUT THE 'UNEXPLAINED': 'I'M YOUR GUY' Kyle Farnsworth #48 of the New York Yankees pitches against the Chicago White Sox on July 31, 2007 at Yankee Stadium in the Bronx borough of New York, New York. (Jim McIsaac/Getty Images)Farnsworth posted a photo on his Instagram last month, revealing he was getting ready for a bodybuilding competition in Orlando. The former pitcher has clearly put in the work and absolutely transformed his physique."Very excited to be apart of the Sheri Classic and to see what I can do. I will be competing in the novice Classic Physique class. I have always wanted to do one and it’s never to old to start. When you are a competitor you have to find things to compete in," he wrote in the post. "It’s grind time now."Farnsworth was a reliable reliever for the most part of his career. Kyle Farnsworth #44 of the Detroit Tigers pitches against the Washington Nationals during a spring training game March 7, 2005 at Marchant Stadium in Lakeland, Florida. (Rick Stewart/Getty Images)CLICK HERE TO GET THE FOX NEWS APPIn 893 appearances, he had a 4.26 ERA with 963 strikeouts. Ryan Gaydos is the sports editor for Fox News and Fox Business. Story tips can be sent to Ryan.Gaydos@fox.com.
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Weightlifting & Bodybuilding
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'Tens of thousands' of men risk growing BREASTS because of rising steroid use, top surgeon warnsAround a million men and women in UK are estimated to use anabolic steroidsCommon side effect in men is development of breast tissue, known as 'gyno'Happens when too much oestrogen, the female sex hormone, build up in body Published: 06:26 EDT, 28 June 2022 | Updated: 07:30 EDT, 28 June 2022 'Tens of thousands' of British men are putting themselves at risk of growing breasts by abusing steroids, a top plastic surgeon has warned.Around one million men and women in the UK are estimated to use anabolic steroids or other performance enhancing drugs (PEDs) to look more muscly or fit. They have become increasingly common over the past decade, linked to unrealistic body images promoted on social media and on reality TV shows like Love Island.A common side effect of steroid abuse in men is the development of breast tissue, known medically as gynaecomastia or 'gyno' in the bodybuilding scene.Dr John Skevofilax, chief surgeon at Signature Clinics, claimed a growing number of men abusing the drugs are coming to him for breast reduction surgery.He has carried out more than 600 gynecomastia operations since 2020 but believes many more are suffering in silence, too ashamed to come forward.'Tens of thousands of men are at risk of gynecomastia because they are taking IPEDs [image and performance enhancing drugs],' said Dr Skevofilax.'Many don't seek any advice before starting taking them, and the link between these drugs and this condition is well known. Around one million men and women in the UK are estimated to use anabolic steroids or other performance enhancing drugs (PEDs) A common side effect in men is the development of breast tissue, known medically as gynecomastia or 'gyno' in the bodybuilding scene (stock image)'And while some men are comfortable having breast reduction surgery, there will be many who don't because they are embarrassed.'It is these people who will suffer in silence from the physical and emotional damage caused by gynaecomastia.'Former Love Island star Thomas Powell livestreamed his own gynaecomastia op with Dr Skevofilax in April to raise awareness of the condition.He admitted he developed the condition, which leads to puffiness and swelling around the nipples, after years of injecting anabolic steroids.Gynaecomastia occurs when too much oestrogen, the female sex hormone, is present in the male body.This is normally found in low levels in men but abusing steroids can lead to unusually high amounts. Former Love Island star Thomas Powell admitted he developed gyno after years of injecting anabolic steroids Men who abuse steroids can be left with low sex drive, poor erections and a low sperm count for YEARS Taking muscle-building anabolic steroids can leave men with long-lasting impaired testicular function for years, a study reveals.Researchers in Copenhagen, Denmark, tracked a biomarker of testicular function in the blood of current and former anabolic steroid users.Anabolic steroids are synthetic drugs that mimic the effects of the male hormone testosterone, and their abuse is prevalent among athletes worldwide.Lowest levels of the biomarker were detected in the men who were using anabolic steroids at the time of the blood test – but former users, who on average had not taken anabolic steroids for 32 months, also had lower levels of the marker.The biomarker is produced by cells in the testes that also produce testosterone, indicating anabolic steroids 'persistently impair their capacity'.Low testosterone can lead to reduced sex drive, poor erections and a low sperm count. Steroids work by binding to receptors responsible for muscle growth. One of the byproducts of converting steroids in the body is the release of oestrogen.But gynaecomastia can also occur when men come off steroids completely.The testes stop producing testosterone to save resources when men take steroids because the body gets an abundance of the hormone from the drugs.Abusing steroids for long periods of time can lead to the permanent shutdown of natural testosterone, creating a hormonal imbalance in the body.Having too much oestrogen also encourages the formation of fat cells, which explains why some steroid users gain weight after stopping the drugs.The use of steroids and other PEDs was once thought to be confined to high-performing athletes and amateur bodybuilders.But they have become increasingly popular among the public, from teenagers seeking the perfect physique to elderly men hoping to hang on to youthful looks. The trend has been attributed to unrealistic male body images promoted on social media and seen in Hollywood and on reality TV shows like Love Island.Latest research by the National IPED Info Survey in 2017 found at least 900,000 people in the UK are taking anabolic steroids and other PEDs.A legal loophole means it is not illegal to possess the drugs but it is against the law to make, supply or import them. The maximum penalty is 14 years in prison or a heavy fine. As well as gynaecomastia, abusing anabolic steroids can cause a wide range of side effects.Having too much testosterone in the body can lead to increased aggression, dubbed 'roid rage', insomnia and anxiety.They also raise the risk of heart disease, strokes and other cardiovascular problems by increasing bad cholesterol and putting strain on vital organs. Coming off the drugs can lead to low mood, erectile dysfunction, infertility and depression - as a result of too much oestrogen.It comes after MailOnline revealed prohibited performance-enhancing drugs were being sold on eBay and Depop.Selective androgen receptor modulators (SARMs) were available for as little as 25p per pill on the online marketplaces used by children as young as 13.The drugs have been popular in the underground bodybuilding scene for several years because they are easier to buy online than traditional steroids.They work like steroids but have not been fully tested for safety on humans, are not prescribed by doctors, and prohibited by the World Anti-Doping Agency. Advertisement
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Weightlifting & Bodybuilding
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Researchers have identified the top exercises for lowering blood pressure - and they're the ones that don't involve moving at all.
Isometric exercises - those that require engaging muscles without movement, such as wall sits and planks - provided the best results for bringing blood pressure down, a new study suggests.
Cardio, resistance training and HIIT workouts were also beneficial, but it turns out you can't beat staying still.
The discovery means it could be time to update the current exercise recommendations for preventing and treating high blood pressure, the researchers said.
The NHS webpage on preventing high blood pressure recommends adults do at least 150 minutes of moderate-intensity aerobic activity, such as cycling or fast walking, every week.
The researchers, led by academics at Canterbury Christ Church University in Kent, said current guidelines are based on "older data" and suggested it may be time to review them.
The academics found there were significant reductions in resting blood pressure following cardio; dynamic resistance training, such as squats, press ups and weights; high intensity interval training (HIIT); and combined training and HIIT.
But the largest reductions were seen after isometric exercise training.
Read more:
Eight habits that could help you live more than 20 years longer
One in five adults 'will be living with major diseases by 2040'
The study, published in the British Journal of Sports Medicine, saw researchers analyse 270 previous studies on exercise and blood pressure. The studies contained data on almost 16,000 people.
They examined the impact different exercises had on systolic blood pressure, when your heart pushes blood out, and diastolic blood pressure, the pressure when your heart rests between beats.
Further analysis showed the most benefit was seen among those who performed "isometric wall squats" and among runners.
For the average adult, high blood pressure is considered to be from 140/90mmHg (millimetres of mercury).
When a person's blood pressure is too high, it puts extra strain on blood vessels, heart and other organs, such as the brain, kidneys and eyes.
Persistent high blood pressure can lead to a number of serious health problems including heart attacks, strokes and vascular dementia.
While there are medications which can help, people can make a number of life-style changes to help bring their blood pressure down including regular exercise, losing weight, and cutting back on caffeine, alcohol and salt.
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Weightlifting & Bodybuilding
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The Instagram fitness model who went viral after the clip of her fighting off her would-be rapist in the gym went viral credits her burgeoning bodybuilding career with helping to save her life.
Nashali Alma, 24, told DailyMail.com exclusively on Thursday: ‘I was confident I had strength and mentality to fight back. I was much stronger than I think with all my fitness work and bodybuilding, I am proud to be a bodybuilder!’
Alma, whose Instagram page is littered with photos showing showing off her incredible physique, said that she wants to see the suspect in prison ‘serving a long term because that is what he deserves.’
The fitness star disclosed that she does not take any self-defense classes but the ordeal has prompted her to look into attending one.
Describing her strategy in the beatdown she said: ‘I just kept punching him with my phone, my hands, upper cut him on the ground, pulled his beard hair out, I just kept punching and moving so he wouldn’t get a chance.’
Alma earlier said in a video released by the Hillsborough County Sheriff’s Office that when her attacker approached her, she pushed him away. She told him to leave her alone, but he began to chase her around the gym – before he grabbed her and she rained punches on him.
The incident occurred in the Inwood Park Apartment Complex in Tampa on January 22. Following the attack, Alma advised women caught in similar situations to ‘Never give up.’
Her attacker later told police he was trying to rape her.
Sheriff Chad Chronister said: ‘I was disgusted by the suspect’s actions, how he preyed on this young woman. I’m grateful that she came forward, I know her story is going to be an inspiration to other women.’
Alma said that she let the suspect, Xavier Thomas-Jones, 25, into the building because she recognized him as someone who she had seen inside the complex once before.
At one point in the video, Thomas-Jones is seen pinning Alma to the ground but she continues to throttle him while also trying to call the police.
‘When it was happening, I actually had no fear,’ Alma said in describing the attack. ‘I am a bodybuilder, and I’m actually pretty strong, so in my mind, he was kinda equal to me.’
She continued: ‘The more fight you put, the more they want to give up… If I keep going, I keep pushing, he’s going to stop. He’s going to let go and he finally did.’
‘My advice would be to never give up,’ Alma said in the video. ‘My parents always told me in life, to never give up on anything and that’s one thing I always kept in my mind when I was fighting him.’
The model was able to drive her attacker away and he fled building before officers arrived. He was arrested around 24 hours later and charged with sexual battery, false imprisonment and kidnapping.
Fox Tampa Bay reports that Thomas-Jones left in the apartment building. The station, citing court documents, said that he admitted to officers that he was intending to sexually assault her.
The station reports that when he was arrested, the suspect had leering at a woman on a balcony and had gone to her apartment in an attempt to gain entry for ‘sexual’ reasons.
He asked her if she wanted to ‘hang out,’ she replied: ‘Who the f*** are you?’ Thomas-Jones entered her home which alerted the woman’s fiance who chased him off and recorded him on his phone.
It was through that information that deputies were able to track down and arrest Thomas-Jones.
Woman engages in a fight for her life versus a Florida Rapist at her Apartment Gym… pic.twitter.com/EXDerQz344
That woman told WFTS: ‘You have no idea who I am. You have clearly been watching me from outside my apartment and you just decided to come out and knock on my door. It was weird. It was really weird, really scary.’
In an interview with WTSP, Alma went into more detail on the attempted attack.
‘He grabbed me and I’m like, “Heck no, it’s game time. I took my phone and I smashed his head and punched him. I knew I had the strength, I knew I could fight and I wasn’t going to let this man win at all.’
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Weightlifting & Bodybuilding
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Could Nicole Kidman possibly be real? That was the question springing from her photoshoot for Perfect magazine, in which the 55-year-old adopts a power victory pose, flexing arms like a bodybuilder, her biceps taut, huge, extremely detailed. She looks like an anatomical drawing, and as if she could pull a truck out of a swamp. I was bewitched by her legs. It’s difficult to see muscle definition, head on, on a leg. Oh boy, not any more. The Daily Mail said she looked “decades younger” than her age, which is not true, since we don’t tend to age one another by our arms (it’s all in the eyes, folks). What she does look is absolutely ripped, in her 50s. She looks like an elite athlete, as does Davina McCall, 54, with her rock-hard six-pack and even Huw Edwards, 61, who caused a stir by showing off his toned torso on Instagram.There has been a trend for visible strength in the female form in the past few years, driven by millennials, who exercise differently. They focus on body-strength training and urban calisthenics, using online coaches, motivational Instagram communities and better, less fat-depositing lifestyles. Yet the important difference is in their sexual politics.When we who are in or about to enter, our 50s were young, the female ideal was to be incredibly lithe and slim. Muscle definition, especially in – God help you – the shoulders, was considered beefy and undesirable. Visible triceps were OK, indicative of low body fat, but it’s quite hard to tone your triceps while leaving your shoulders unaffected. I remember being warned against rowing as an activity, with a scare story about someone’s sister who had tried it a few times and ended up looking like a wrestler. There were myths peddled as fact that, if you accidentally were to build a muscle and then not tend it, it would turn into immovable fat, hence Big Daddy. You would have this terrible ratchet where you’d build a muscle, tend the muscle, accidentally build more, and if you ever stopped, you’d run to seed, and nobody would ever love you. Theoretically, this could carry on until you became the Hulk, so it was safer just to stick with aerobics. This was all predicated on the idea that the ultimate femininity was to be as different as possible from the male, with your meaning as a woman generated by your difference from a man, in the Derridean tradition. Women born after the mid-80s just aren’t swallowing that any more.So it has become rather ageing not to have muscle definition, and frontier celebrities such as Madonna have been very clear on this point for years. I wouldn’t say it has entirely percolated to the general population, however. “People in their 50s want to get rid of their bellies, usually,” says Leon Bolmeer, 51, owner of Geezers Boxing in Heacham, Norfolk. Personal trainer Lucinda Meade, 58, says: “Most people want to look strong but natural.”But say getting ripped in your 50s is what you want, might you do yourself a mischief? How hard would it be, and can it be done from a standing start (or more likely, a sitting start)?Yes, anything’s possible, says Jenny Stoute, 57, a former Olympian and Gladiator. “It’s all down to the individual and how committed they are to themselves. If you’ve got a good enough diet, and you’re sticking to your gameplan, working out, then of course you can change your body.” The likelihood is that you won’t end up looking like Kidman, however, unless you looked like her to begin with. “We can’t legislate for people’s body type,” Stoute continues. “If you’ve got very good body composition, then you’re one of the lucky ones.”‘I would work out all day every day if I could. That’s my buzz’: former Olympic relay bronze medalist Jenny Stoute. Photograph: Sarah Lee/The GuardianSo what is it going to take? Don’t kid yourself: when you can see a muscle in all its glory, it’s because it’s not hiding under a blanket of fat. Diet is a necessary but insufficient part of getting ripped: you could strip all your fat away and still not have much muscle to show for it, but you cannot see the muscle if you can still see the fat. And it’s harder to reduce body fat as you age, because the way you process blood sugar changes. I cannot stress this enough: ridding yourself of body fat is not having a nice, balanced diet with lots of different colours on your plate and no cake. It is pretty extreme and not at all Instagrammable: I once interviewed Helen O’Reilly, AKA Panther the Gladiator, when she was getting ready for a competition, and all she had eaten the day before was 18 chicken breasts.“Then you’ve got to think, what is your skin going to look like?” Meade advises. “What’s your collagen like? I know that, for me, if I lose a lot of weight, I’m going to have skin hanging off me.”Stoute agrees: “We have to be very careful that we don’t get too skinny and too gaunt, because when you get older, it’s very ageing.”As for muscle hypertrophy, the act of getting a muscle and making it bigger, that’s not for the fainthearted. “It means training every muscle group to exhaustion, two or three times a week,” Meade says. “You’re damaging that muscle, then you have to rest it, then it builds back up with protein synthesis to end up larger. It takes time, and you have to be prepared to go into discomfort.” This brings us to the question: are you willing to be the most important person in your schedule? “It is possible, but it comes at the sacrifice of everyone around you, doesn’t it?” Bolmeer says ruminatively. “You’re probably at your most stressed this decade: parents pass away, men and women take on all the responsibility of their families. That’s probably the problem in your 50s – you come last.”While you can become incredibly ripped when you’re younger using nothing but your own body weight and maybe some bars in a pinch, you’ll need weights as you age as your muscles are already disintegrating (sorry to be a downer). So it helps if you have a pre-existing gym ethic – as in you genuinely enjoy being there – as well as some foundation in strength training. It basically helps if you’re Stoute – “I would work out all day every day if I could. That’s my buzz” – but we can’t all be Olympians.You do have some advantages at this stage of your life. It’s said that you have more stamina as you age. That’s what it looks like, if you ever see a seniors’ Ironman or similar, a sudden injection of staying power, an unexpected gift from the universe. That’s not quite it, though: “We’ve been on the planet long enough that, by this age, we’ve got a good understanding of our bodies,” Stoute says. You know instinctively when to rest and how much rest you need, you don’t run out of steam. “We used to hold the veteran triathlon championships where I worked in the army,” Bolmeer says, “and their stamina was unbelievable. But they worked, and then they lay down for 12 hours.”The pitfalls are: for both sexes, you’re going to knacker your joints unless you listen to them. If there are things Stoute can’t do because she’ll wreck her lower back and knees, there are definitely things you can’t do. You can’t argue with your wrists, for a start. It’s not so much a trade-off (you’re going to be helping your joints long term if you build muscle around them), but it is a constant consideration, which will certainly interrupt your hypertrophy plans now and again.‘I had really great arms’: Zoe Williams working out for her fitness column in 2019. Photograph: Kellie French/The GuardianRelatedly, posture is key, particularly your back and, for women, your pelvic floor. It’s impossible to overstate how bad they were, those five sitting-down decades you just did. “That does do you in as much as being a builder,” Bolmeer says. So even though your training goals are principally trying to exhaust yourself three times a week, you’ll also have to build in time for something such as pilates or yoga. “You cannot do the training required unless your pelvic floor is in order,” Meade says. “That’s the main postural thing that’s keeping you upright. If you’re peeing yourself when you lift a heavy weight, or have painful sex, your pelvic floor is not in order.”Is it worth all this pain? I did a fit in my 40s column, and for a while, in between the street dance classes and Hiit workouts, I had really great arms. I’d be in a barre class next to a room-length mirror, thinking: “Wow. I could probably be in an advert, so long as they airbrushed out my head and it was an advert for arms.” I’m not sure that it improved my quality of life, however. Getting ripped is mainly an aesthetic decision, and if you do get that washboard stomach, what are you going to do with it – wear a crop top? To the garden centre?Without question, though, any muscle you build, you will thank yourself for in your 70s and 80s. It’s peculiar how well versed we are (even if we do nothing about it) in cancer and heart disease and how to prevent them, when falls are a huge factor in poor quality of life, and building muscle mass a really obvious prophylactic.Finally, are there any shortcuts? Yes, according to YouTube, with its numerous adverts for the “electronic muscle stimulator that melts body fat”. Muscle stimulation does have medical uses, for re-educating muscles, reducing muscle spasms and preventing muscle atrophy, after a stroke or accident. But there is as yet no evidence of girth reduction, fat melting or “rock-hard abs”.There are also camouflage effects you could try. One time, a friend wanted to go to a fancy-dress party as a ringmaster, and he got a makeup artist to paint a six-pack on his stomach. It might have worked, had he not spent the whole night going: “Look at this incredible makeup job on my fat tum.” But there are other things he could have tried, such as wearing a shirt. It’s not in the ringmaster code, that you have to go bare-chested.In conclusion, of course you can become ripped if you want to. This is almost the cornerstone of the health and fitness creed, that anything is possible if you want it hard enough. You have my blessing, but I’m not sure I’d lay a bet on you.
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Weightlifting & Bodybuilding
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If your New Year's resolution is to focus on your fitness, it's important to remember that your workout routine isn't the only thing that should change. Your diet also plays a huge factor in your physical health, and making sure your body is getting all the nutrients it needs is critical to promoting recovery and preventing injury. And if you're looking to supplement your diet, we've got some deals you won't want to miss. Today only, Amazon is offering up to 58% off proteins and greens blends from brands like Isopure, Optimum Nutrition and more. These deals are only available until 11:59 p.m. PT (2:59 a.m. ET) tonight, so be sure to get your order in before then if you don't want to miss out on these savings. There's powders and supplements for all kinds of different fitness levels and workout routines available for less at this sale. Protein is critical for building muscle, so if you're focused on weightlifting and are looking to bulk up, you may want to grab a bottle of Optimum Nutrition Gold Standard whey protein. It's available in multiple different flavors, with prices starting at just $32 for this two pound bottle, saving you $12. Or, if you prefer a plant based protein rather than dairy, you can pick up this bottle of Amazing Grass organic plant protein, which comes with 20 servings and is on sale for $27, saving you $12. And there's more than just protein on sale. There are tons of other supplements available, like this Amazing Grass Superfood greens blend. It contains tons of vitamins and minerals from natural fruits and veggies to help support your immune system and digestive health, and you can pick up this bottle with 100 servings for just $36, which saves you $19 compared to the usual price.
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Weightlifting & Bodybuilding
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The International Olympic Committee (IOC) has announced that the Democratic People’s Republic of Korea (North Korea) will be reinstated at the end of 2022.
North Korea was initially banned in September of 2021 after failing to send any athletes to the 2020 Tokyo Games. They had violated Rule 27.3 of the Olympic Charter, which states that “Each National Olympic Committee (NOC) is obliged to participate in the Games of the Olympiad by sending athletes.”
North Korea cited COVID-19 concerns as the reason for not competing, specifically saying that they wanted to “protect athletes from the global health crisis caused by the malicious virus infection.”
The IOC ban impacted North Korea’s ability to send an official delegation to the Beijing Olympics, but the IOC was planning on allowing individual athletes to compete under a neutral flag on a case-by-case basis. However, North Korea did not send athletes to Beijing primarily due to the pandemic, as well as what North Korean leader Kim Jong-Un called, “hostile forces”.
Before Tokyo, North Korea had sent athletes to every Olympic Games since their first absence in 1988. They chose to boycott the 1988 Games held in Seoul, due to the failure in reaching an agreement to co-host with South Korea.
North Korea and South Korea successfully reached an agreement to form a joint-team for the 2018 Winter Olympics in Pyeongchang. Following their success in 2018, they also decided to launch a joint bid to host the 2032 Summer Olympics, but the IOC opted for Brisbane, Australia as the host.
North Korea also missed the 1984 Los Angeles Olympics, as they opted to join the Soviet Union’s boycott on the Games.
North Korea made their Summer Olympic debut at the 1972 Munich Games. They appeared even earlier for their first Winter Olympics, as they had athletes at the 1964 Innsbruck Games.
Since their initial appearance at the Summer Olympics in 1972, North Korea has won a total of 46 Olympic medals, with 16 of those being gold. Their most successful sport has been weightlifting, as they have 5 gold medals in that sport alone.
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Weightlifting & Bodybuilding
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Regularly exercising with weights is linked to a lower risk of premature death, according to the largest study of its kind.And ensuring your weekly exercise routine includes both weights and aerobic activities appears to have an even greater beneficial effect, researchers say. Their findings were published in the British Journal of Sports Medicine.Adults are urged to take part in at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity.In addition, they are encouraged to do “strengthening activities” that work on the legs, hips, back, abdomen, chest, shoulders and arms at least two days a week.While aerobic exercise is consistently associated with a lower risk of premature death, until now it was not clear if working out with weights might have similar effects.In an attempt to plug this knowledge gap, the researchers set out to evaluate the potential impact of exercising with weights and aerobic activities on the risk of premature death among older adults.Researchers led by academics at the US’s National Cancer Institute in Rockville, Maryland examined data on almost 100,000 adults taking part in a US screening study.Participants, who had an average age of 71, gave information on their weightlifting activity and any other exercise they took part in.Around 23% reported weightlifting activity and 16% reported weightlifting at least one to six times a week.Researchers deemed almost a third (32%) to be “sufficiently active”, with 24% meeting aerobic activity guidelines and 8% exceeding them.During the follow-up period of 9.6 years, there were 28,477 deaths.The study found that adults who reported doing weightlifting had a 9% lower “all-cause mortality risk”. A similar observation was made for heart disease deaths but no link was found between weight training and cancer deaths.Those who took part in “regular” weightlifting were found to have a 14% lower risk of death. Those who met the aerobic activity levels had a 32% lower risk of premature death.Adults who reported meeting the aerobic activity guidelines and weightlifting at least one or two times every week were found to have a 41% to 47% lower risk of premature death.The study focused only on weights, but there were other types of muscle strengthening exercise, said the researchers, such as push-ups (press-ups), squats, pilates, tuck jumps and burpees.Using weights can make a body leaner: total lean mass is independently associated with a lower risk of premature death, the researchers explained. And if done in a gym, it could also be very sociable – another factor associated with a longer, healthier life.“Our finding that mortality risk appeared to be lowest for those who participated in both types of exercise provides strong support for current recommendations to engage in both aerobic and muscle-strengthening activities,” the authors wrote. “Older adults would probably benefit from adding weightlifting exercises to their physical activity routines,” they concluded.
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Weightlifting & Bodybuilding
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American fitness instructor and television personality Tony Little was in his mid 20's when he became known as a true fitness guru and infomercial icon back in the 80s. As a former 'Mr. Florida' and a 'Junior America' bodybuilding champion, Tony's fitness career started climbing when he executed fitness and exercise programs after sustaining numerous injuries in a car accident. His most iconic piece of equipment is the 'Gazelle' which ultimately looks like an elliptical. Not only were his products well-known, but his infomercials became popular because of his long blonde locks and stage presence. Guess what he looks like now at 65 years old!
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Weightlifting & Bodybuilding
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You might want to bring your dumbbells on that next spaceflight. During space missions lasting six months or longer, astronauts can experience bone loss equivalent to two decades of aging. A year of recovery in Earth’s gravity rebuilds about half of that lost bone strength, researchers report June 30 in Scientific Reports. Bones “are a living organ,” says Leigh Gabel, an exercise scientist at the University of Calgary in Canada. “They’re alive and active, and they’re constantly remodeling.” But without gravity, bones lose strength. Sign Up For the Latest from Science News Headlines and summaries of the latest Science News articles, delivered to your inbox Gabel and her colleagues tracked 17 astronauts, 14 men and three women with the average age of 47, who spent from four to seven months in space. The team used high-resolution peripheral quantitative computed tomography, or HR-pQCT, which can measure 3-D bone microarchitecture on scales of 61 microns, finer than the thickness of human hair, to image the bone structure of the tibia in the lower leg and the radius in the lower arm. The team took these images at four points in time — before spaceflight, when the astronauts returned from space, and then six months and one year later — and used them to calculate bone strength and density. Astronauts in space for less than six months were able to regain their preflight bone strength after a year back in Earth’s gravity. But those in space longer had permanent bone loss in their shinbones, or tibias, equivalent to a decade of aging. Their lower-arm bones, or radii, showed almost no loss, likely because these aren’t weight-bearing bones, says Gabel. Increasing weight lifting exercises in space could help alleviate bone loss, says Steven Boyd, also a Calgary exercise scientist. “A whole bunch of struts and beams all held together give your bone its overall strength,” says Boyd. “Those struts or beams are what we lose in spaceflight.” Once these microscopic tissues called trabeculae are gone, you can’t rebuild them, but you can strengthen the remaining ones, he says. The researchers found the remaining bone thickened upon return to Earth’s gravity. Using high-resolution computed tomography imaging allowed researchers to study 3-D bone microarchitecture in astronauts’ bones (example of a shinbone shown here). That minute level of detail can reveal changes in bone density and strength.S. Boyd and L. Gabel/University of Calgary “With longer spaceflight, we can expect bigger bone loss and probably a bigger problem with recovery,” says physiologist Laurence Vico of the University of Saint-Étienne in France, who was not part of the study. That’s especially concerning given that a crewed future mission to, say, Mars would last at least two years (SN: 7/15/20). She adds that space agencies should also consider other bone health measures, such as nutrition, to reduce bone absorption and increase bone formation (SN: 3/8/05). “It’s probably a cocktail of countermeasure that we will have to find,” Vico says. Gabel, Boyd and their colleagues hope to gain insight on how spending more than seven months in space affects bones. They are part of a planned NASA project to study the effects of a year in space on more than a dozen body systems. “We really hope that people hit a plateau, that they stop losing bone after a while,” says Boyd.
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Weightlifting & Bodybuilding
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Tom Arnold is giving fans a glimpse into his health journey after he "cheated death" and lost 80 pounds. The comedian got candid in an all-encompassing interview with Men’s Health for its January/February cover story. Arnold opened up about having a mini-stroke in January 2022 and how he switched up his lifestyle after the traumatic incident. After the 63-year-old actor noticed the vision in his right eye went dark, he drove himself to the doctor’s office to get it checked out the following morning.TOM ARNOLD SHARES 75-POUND WEIGHT LOSS BEFORE AND AFTER PHOTOS AS HE CELEBRATES 5 YEARS OF SOBRIETYArnold recalled the moment and explained he could feel a "weird" pain in his brain.The UCLA medical center immediately advised Arnold to enter himself to the 24-hour stroke protocol. "Hearing ‘You had a stroke,’ it puts you in a dark place," Arnold remarked. "It shakes you." Tom Arnold opens up about how he lost 80 pounds and changed his lifestyle. (Getty Images)Doctors ran several tests and determined Arnold "suffered an ischemic attack, blocking blood to part of his brain, categorized as level 1 on the NIH Stroke Scale.""What have I done to myself? I’ve let myself go," he recalled.Arnold added another reason he wanted to switch up his health routine was for his two young kids since he’s a single father. Tom Arnold said he gained a renewed sense of awareness, accountability, and affirmation with the help of his life and weight-loss coach, Charles D’Angelo. (Jon W Johnson for Men’s Health)For the next nine months, Arnold got to work with the help of weight-loss and motivational coach Charles D’Angelo, who he met through his friend and "True Lies" co-star Arnold Schwarzenegger.After working with D’Angelo, he had a consistent health routine.Arnold revealed he burned approximately 1,000 active calories per day. His workouts included cardio, using an elliptical trainer, and a recumbent bike, according to the media outlet. He also started a calorie-restricted diet that includes a protein shake in the morning and eating every three hours varying from "turkey-on-whole wheat sandwiches" and "eight to 10 ounces of skinless grilled chicken breast with steamed broccoli."Arnold went from 285 pounds to a lean 205. Tom Arnold's workouts consisted of cardio, using an elliptical trainer, and a recumbent bike. Arnold revealed he burns approximately 1,000 active calories per day. (Getty Images)He reflected on his weight loss journey to Men’s Health, saying he's gained "a renewed sense of awareness, accountability and affirmation."CLICK HERE TO SIGN UP FOR THE ENTERTAINMENT NEWSLETTERThe comedian was proud of his work progress and said he didn’t recognize himself in the mirror at times after his transformation."’I’m like, ‘Holy hell, who’s that guy?’" Arnold said to the outlet.CLICK HERE TO GET THE FOX NEWS APPArnold said his goal was to get down to the weight he was when he did "True Lies" in 1994, a goal he surpassed. His friend Schwarzenegger was stunned by his results, telling Arnold, "You look amazing" – then announcing, "We’re doing a bike ride tomorrow!" Tom Arnold worked with weight-loss and motivational coach Charles D’Angelo, who he met through his friend and "True Lies" co-star Arnold Schwarzenegger. (Getty Images)Arnold admitted the validation helps him stay on track, but joked, "I’ve already worked out with Arnold Schwarzenegger. I mean, it’s all downhill from here." Adding, "I’ve also seen him naked in the shower. It’s intimidating."Throughout it all, Arnold consistently reminded himself that this health journey was only dedicated to one person."You’ve got to be a bit of an a--hole and say, ‘I’m not doing this for anyone – I’m doing this for me. Me, number one. I deserve this.’" Stephanie Giang-Paunon is an Entertainment Writer for Fox News Digital. Story tips can be sent to stephanie.giang@fox.com and on Twitter: @SGiangPaunon.
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Weightlifting & Bodybuilding
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Fitness tech may have figured out cardio, but strength training is still an area where at-home fitness struggles. The Peloton Guide hasn’t taken off, Lululemon is floundering a bit with the Mirror, Tonal had a bunch of layoffs, and it’s generally easier for city dwellers to go to the gym than store a whole dumbbell rack in their living room. But Tempo is back with a big update to its at-home strength training system, adding full body scans and AI-powered classes that adapt to your performance in real time while providing form feedback.
“Finally, for the first time, we’re able to connect your body and workout to an AI and have them actually talk to each other to optimize your workout in real time,” co-founder and CEO Moawia Eldeeb told The Verge while demoing Tempo’s new features over Zoom.
The gist, according to Eldeeb, is Tempo will pull all your fitness data — including biometrics collected by the Apple Watch or other wearables with HealthKit integrations — to get a holistic picture of your readiness. That includes your heart rate variability (HRV), sleep quality, and what other workouts you’ve recorded on other platforms like Strava or Garmin that week. Depending on what the data says, the Tempo app will now recommend the difficulty and intensity level for your workout, what weights you should be using, and adjust your workout targets based on your real-time performance.
For example, Eldeeb says Tempo will now ask users how many additional reps they could’ve done at the end of a set. That will help Tempo’s AI determine whether you were working out at the right difficulty. Depending on your answer, you'll get recommended either more reps at the same weight, fewer reps, or perhaps a recommendation to lift heavier. Likewise, if your heart rate zone is too high after a set, the app will automatically pause workouts and lengthen your recovery time until your heart rate settles. This might sound like common sense if you’re a strength training pro, but it’s an area newbies often struggle to master without help.
Tempo is also leveraging the iPhone’s cameras to generate optional full-body composition scans. It works similarly to the controversial feature that Amazon debuted with its now-defunct Halo trackers. In a live video demo, I watched as a Tempo trainer spun around in a circle, and then poof, a 3D image appeared in the app itself. According to Eldeeb, the app takes 150 photos to reconstruct your body, and using your weight, height, and gender, it can estimate how much lean muscle mass and body fat you have. Plus, it provides body measurements (i.e., biceps, calves, quads, etc.)
The idea is so you can measure your progress — whether it be losing fat, gaining muscle, or both — without resorting to a number on the scale. However, the image part of it is optional.
“You can just say, ‘Hey, I want to keep my avatar. I want progress over time that I can see.’ Or you can switch and say you’re done, delete [the image], and keep the numbers,” says Eldeeb, referring to the 3D body composition avatar. Unlike Amazon’s version, there’s also no problematic slider that manipulates your avatar’s weight based on differing body fat percentages.
“It’s totally optional. You can still do baseline classes and still be able to calibrate everything and have the whole experience.”
The idea of an at-home system that’s portable and adaptive is a tantalizing one. It’s one of the reasons why the $495 Tempo Move was an interesting proposition. Not only did it have a sleek design, but it was ambitious and innovative in using smart weights and the iPhone’s TrueDepth cameras to deliver real-time feedback. The only issue, in my testing, was that connectivity between the device and my TV was wonky. Plus, despite the Move’s space-saving design, it still took up too much space in my cramped apartment.
It’s intriguing to see Tempo go in on the at-home fitness space at a less-than-auspicious time for the category
On that front, Eldeeb says Tempo now makes an even smaller and more portable $245 Tempo Core. It’s essentially just the Move’s “smart” dock, along with 50 pounds of connected, adjustable weights. The company has also added AirPlay compatibility, so there’s no need to actually hook up the device to your TV and take up a precious HDMI port — another issue I came across during my testing. I can’t say how well it works until I try it out for myself, but it’s promising on paper. The only thing that Tempo hasn’t addressed just yet is Android compatibility — partly because there’s a lot more variance between camera and tech specs on Android phones. For now, Tempo remains an iOS-only platform.
Even so, it’s intriguing to see Tempo go in on the at-home fitness space at a less-than-auspicious time for the category. And without raising subscription prices, at that. The bigger question is whether the added smarts will deliver a smooth enough experience for Tempo to pull ahead in the space. A lot of the right elements are there. Now it’s just the execution that matters.
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Weightlifting & Bodybuilding
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The International Space Station (ISS) photographed by Expedition 56 crew members from a Soyuz spacecraft after undocking, October 4, 2018. NASA/Roscosmos/Handout via REUTERSRegister now for FREE unlimited access to Reuters.comWASHINGTON, July 2 (Reuters) - A study of bone loss in 17 astronauts who flew aboard the International Space Station is providing a fuller understanding of the effects of space travel on the human body and steps that can mitigate it, crucial knowledge ahead of potential ambitious future missions.The research amassed new data on bone loss in astronauts caused by the microgravity conditions of space and the degree to which bone mineral density can be regained on Earth. It involved 14 male and three female astronauts, average age 47, whose missions ranged from four to seven months in space, with an average of about 5-1/2 months.A year after returning to Earth, the astronauts on average exhibited 2.1% reduced bone mineral density at the tibia - one of the bones of the lower leg - and 1.3% reduced bone strength. Nine did not recover bone mineral density after the space flight, experiencing permanent loss.Register now for FREE unlimited access to Reuters.com"We know that astronauts lose bone on long-duration spaceflight. What's novel about this study is that we followed astronauts for one year after their space travel to understand if and how bone recovers," said University of Calgary professor Leigh Gabel, an exercise scientist who was the lead author of the research published this week in the journal Scientific Reports."Astronauts experienced significant bone loss during six-month spaceflights - loss that we would expect to see in older adults over two decades on Earth, and they only recovered about half of that loss after one year back on Earth," Gabel said.The bone loss occurs because bones that typically would be weight-bearing on Earth do not carry weight in space. Space agencies are going to need to improve countermeasures - exercise regimes and nutrition - to help prevent bone loss, Gabel said."During spaceflight, fine bone structures thin, and eventually some of the bone rods disconnect from one another. Once the astronaut comes back to Earth, the remaining bone connections can thicken and strengthen, but the ones that disconnected in space can't be rebuilt, so the astronaut's overall bone structure permanently changes," Gabel said.The study's astronauts flew on the space station in the past seven years. The study did not give their nationalities but they were from the U.S. space agency NASA, Canadian Space Agency, European Space Agency and Japan Aerospace Exploration Agency.Space travel poses various challenges to the human body - key concerns for space agencies as they plan new explorations. For instance, NASA is aiming to send astronauts back to the moon, a mission now planned for 2025 at the earliest. That could be a prelude to future astronaut missions to Mars or a longer-term presence on the lunar surface."Microgravity affects a lot of body systems, muscle and bone being among them," Gabel said."The cardiovascular system also experiences many changes. Without gravity pulling blood towards our feet, astronauts experience a fluid shift that causes more blood to pool in the upper body. This can affect the cardiovascular system and vision."Radiation is also a large health concern for astronauts as the further they travel from Earth the greater exposure to the sun's radiation and increased cancer risk," Gabel said.The study showed that longer space missions resulted both in more bone loss and a lower likelihood of recovering bone afterward. In-flight exercise - resistance training on the space station - proved important for preventing muscle and bone loss. Astronauts who performed more deadlifts compared to what they usually did on Earth were found to be more likely to recover bone after the mission."There is a lot we still do not know regarding how microgravity affects human health, particularly on space missions longer than six months, and on the long-term health consequences," Gabel said. "We really hope that bone loss eventually plateaus on longer missions, that people will stop losing bone, but we don't know."Register now for FREE unlimited access to Reuters.comReporting by Will Dunham, Editing by Rosalba O'BrienOur Standards: The Thomson Reuters Trust Principles.
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Weightlifting & Bodybuilding
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By Matt FoxBBC News NIImage source, Nicola McConigleImage caption, Lucy McConigle (centre) secured the gold medal for her age-category at this year's competitionA 15-year-old girl from Newtownards has been dubbed the world's fittest teenager after taking gold at the World CrossFit Games. Lucy McConigle secured the win for her age group at the event in Madison, Wisconsin last weekend.She then went on to secure two bronze medals at the European Youth Weightlifting Championships in Poland this week.Her training regime covers a broad range of high-intensity disciplines.The CrossFit Games is an annual competition in which athletes are scored across a number of demanding exercises, such as weightlifting, burpees and pull-ups.The exercise regime was created by American Greg Glassman and there more than 15,000 CrossFit-affiliated gyms across 160 countries.Those who win at the CrossFit Games are given the label of world's fittest, with Lucy the latest to join those ranks. 'Recognised how good she was'Speaking to BBC's Good Morning Ulster, Lucy explained the variety of training required."CrossFit is basically every sport mushed into one. There's gymnastics, running, biking... a whole load of high intensity interval-style training is what I do."I also do running, swimming, paddle boarding, weightlifting - (they) would be the main elements," she added.This was Lucy's first time winning gold at the competition, having been awarded a silver medal last year."I'm proud after I know all the effort that's gone into it… I feel like it's good to finally compete and get the title I thought I deserved," she said.Lucy developed an interest in CrossFit from a young age, having previously been a keen swimmer, and is currently supported by her coach, Sam Duckett."From ten-years-old I recognised how good she was... probably from when Lucy was thirteen-and-a-half she also recognised how good she was, she won't admit it," he said.Image source, Nicola McConigleImage caption, Lucy has also collected two bronze medals at this year's European Youth Weightlifting ChampionshipsMr Duckett praised Lucy's talent in taking his feedback and being able to "pick up things straight away" as well as her willingness to push through a "deep, dark cave" of pain."Being very adaptable is key, the ability to learn really quickly - that's massive because there's so many disciplines and elements to it."It's the ability to work on your own for three, four hours a day and to be able to suffer pain more than the next person beside you who is also trying to be the fittest person in the world," he said."I think because I started when I was so young, it's always been that way, I haven't really had a chance to question it or think twice about it, I think it just comes naturally [dealing with pain]," Lucy added. Having secured two medals at this year's European Youth Weightlifting Championships, in which she deadlifted 148kg, Mr Duckett is anticipating further success for Lucy."She's on that pathway with the Great British weightlifting team, towards competing in the Olympics someday. Our aim is to get her to compete as an individual."
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Weightlifting & Bodybuilding
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In 2018, Nikki Walshâs life took a sudden turn when she woke up in a hospital bed, paralyzed from the chest down from a car accident. Despite her challenges, a new purpose emerged from her limited mobility. Walsh, a 33-year-old certified personal trainer with a degree in kinesiology and exercise science from Penn State University, helps people in the wheelchair community, including herself, harness the power of fitness.Â
A year after that near-deadly accident, Walsh decided to shift her focus from trying to walk again to rebuilding her overall strength, focusing on the muscles she uses most: her upper body and core.Â
She felt nervous about going to the gym solo, a barrier faced by many wheelchair users, she says, so she asked a friend and fellow personal trainer for support. Since then, âexercise has been my saving grace,â Walsh says. âI feel like myself again.âÂ
Stronger muscles can help you transfer in and out of your wheelchair. But exercising around people gives Walsh a sense of community and an outlet to ease stress and anxiety. âWhen youâre just sitting around alone thinking about your disability, youâre way more likely to be in a down mood,â she says.Â
Exercise can be a challenge if you have limited mobility, but itâs important to get enough of it. Regular physical activity can lower your odds of getting health problems that stem from inactivity and long-term wheelchair use.Â
The good news is, âthereâs adaptive everything at this point,â Walsh says. âNo matter your abilities, youâll be able to find something that works for you.âÂ
What Are Exercise Guidelines for Wheelchair Users?
According to Frank Greco, a certified inclusive fitness trainer at Northwestern Medicine Marianjoy Rehabilitation Hospital near Chicago, all adults, including people who use wheelchairs, should aim for at least 150 minutes of aerobic exercise each week along with 2 to 3 days of strengthtraining, if possible.
But everyoneâs starting fitness levels and abilities are different. While you should still try to exercise at least 3 to 5 days a week, âyou can start at the bare minimum,â Greco says, âand then adjust your goals as you go along.âÂ
In general, wheelchair users should target endurance and strength in the upper body, Greco says, especially the muscles in your shoulders, wrists and hands, rotator cuff, triceps, and trunk â the muscles in your lower back, upper back, chest, and abs. And donât forget to stretch.Â
By improving your overall fitness, upper body strength, and flexibility, Greco says, youâre less likely to get overuse injuries and muscular imbalances that are common among people in wheelchairs. Regular exercise can also go a long way to boost your quality of life, self-esteem, and self-reliance.
Independence â getting it back or maintaining it â is a huge goal for many wheelchair users when it comes to fitness. And a strong upper body and core can give you the confidence and power to go from your wheelchair âinto your bed, onto the couch, into a car, or onto the toilet,â Walsh says, âwithout constantly relying on a caregiver, friend, or family member.âÂ
Other benefits of regular exercise for wheelchair users include:Â
- Better upper body posture
- Less risk of falling out of your chair during everyday tasks
- Less fatigue and depression
- The ability to go to work
- Lower risk of health problems like heart disease and obesity
Sue Lephew, 55, a client who works with Greco, is a big believer in the benefits of exercise for wheelchair users. Lephew hasnât been able to walk since her spinal cord injury at the age of 17. Sheâs developed back and nerve problems after 38 years of sitting, but regular exercise helps ease some of that pain.Â
Increased strength and stability have also lessened her fear of falling when she transfers and prevents pressure sores. âYou can lift yourself a lot longer and do a better job of shifting your weight,â Lephew says.Â
Examples of Exercises for Wheelchair Users
There isnât one type of physical activity thatâs best for everyone. It depends on your abilities, fitness goals, and what you want to do with your body every day. But there are three types of exercises to focus on: cardiovascular, strengthening, and flexibility.Â
Flexibility exercises include things like adapted yoga or simple 5 to 10-minute stretches you do before or after a workout or during the day. Lephew stretches every day, sometimes âfor hours.âÂ
When it comes to strength-training exercises for people who use wheelchairs, Greco recommends using weights or resistance bands to do a variety of things that target your big and little muscles, such as:Â
- Shoulder presses
- Lateral raises
- Reverse grip flies
- Tricep extensions
- Bicep curls
Trunk exercises are also key. âIncluding what we call the Pallof press,â Greco says, which is when you pull a weighted cable or resistance band toward the center of your chest while using your ab and back muscles to stabilize your core.
To further strengthen your belly, back, and upper body, Greco says, you can do the following:Â
- Abdominal twists or crunches with resistance bands
- Variations on rows and pull-downs
- Chest pressesÂ
- Modified push-ups
Any movement is better than none. But try to do aerobic exercises for at least 25 to 30 minutes most days of the week, if possible. What kind of cardio is best for people who use wheelchairs? âReally anything thatâs going to get your heart rate up,â Greco says.Â
Examples of aerobic exercises for people in wheelchairs include:Â
- A seated stroll around your neighborhood
- Adaptive or modified cycles or bicyclesÂ
- Wheelchair-accessible rowing machinesÂ
- Swimming
- Wheelchair sprinting
- Basketball, tennis, softball, soccer, or other wheelchair sportsÂ
- Adaptive skiing, dancing, or sailingÂ
Lephewâs go-to for cardio is a tabletop arm bike. She uses it at home for 40 minutes a day, at least five days a week. She sometimes leads a small dumbbell workout class at the Marianjoy fitness center. âArms by Sue, we call it,â Greco says.Â
Where Can You Exercise if You Use a Wheelchair?
If you have access to a safe space, you can exercise outside or inside your home. Check out the YouTube channel for the National Center on Health, Physical Activity and Disability (NCHPAD) if youâre looking for free exercise-from-home videos.Â
But rehabilitation centers and some mainstream gyms offer adaptive fitness classes and accessible exercise equipment, including weight-lifting machines that let you move the seat out of the way, so you donât have to transfer out of your wheelchair.
If youâre new to exercise, ask your doctor to refer you to a fitness trainer or physical therapist who works with people who use a wheelchair. These exercise experts can create an at-home workout plan or teach you how to use free weights or adaptive equipment with or without a trainer at a gym.Â
âThereâs always an initial run through when someone first comes in (to the fitness center),â Greco says. âYou donât want someone sitting at a machine wondering: How the heck do I get this thing to move? How do I adjust the seat or turn myself?â
You might feel more comfortable working with an adaptive fitness trainer or athlete coach who has limited mobility themselves, like Walsh, who offers virtual or in-person workout sessions for people of all ability levels. âMany of my clients come to me saying theyâre happy they found a wheelchair user who gets it,â Walsh says. Â
What if you meet with a physical therapist or trainer and you donât click? âKeep searching,â Lephew says. âThereâs going to be someone out there who understands you and your needs.â
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Weightlifting & Bodybuilding
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The cast trainer on the Gina Prince-Bythewood film explains how DNA testing was used in building their warrior physiques. Viola Davis took a DNA test, and it turns out she’s 100 percent the perfect lead for historical drama “The Woman King.”
Based on the real-life all-women Agoji warriors who defended the West African kingdom Dahomey (present-day Benin) during the 18th and 19th centuries, “The Woman King” centers on General Nanisca (Davis) and her military regime.
Davis and her fellow warrior co-stars — Thuso Mbedu, Lashana Lynch, Sheila Atim, and Adrienne Warren — underwent intense strength training, weightlifting, sprinting, and high-intensity workouts to transform into muscular fighters. Each actress additionally had two hours of weapons training with stunt coordinators.
The cast also underwent DNA testing with cast trainer and nutritionist Gabriela Mclain to hone in on their natural abilities and harness their respective strengths with premium targeted training, as Davis explained to People. “I did the DNA testing on all of them, which helped me pretty much figure out the best way to train, the best way to protect their muscles and protect their body because they’re all different,” Mclain explained of the five lead stars. “There’s no one plan fits all. Everybody needs to train in a different way.” “When I was a girl wanting to win the Miss Central Falls Recreation Contest — wanting to look good in a bikini, wanting to be thin and cute and delicate and pretty — I just wanted to be willowy and thin,” Davis said. “I was always muscular and thicker, and I felt like my femininity could not be created with this canvas. And then all of a sudden, with this role, my muscles, my arms, my thick legs, my heavy voice were perfect. I felt unapologetic about it. I celebrated it physically in every way.”
She added, “Sometimes you do a movie, and then it’s over. And sometimes, you do a movie, and it shifts you a little bit. You’re a little bit better for it. And that’s what it’s been like for me with the training.”
As for the reference point for the warrior physiques in the film, Mclain continued, “My goal was to pretty much make it natural, just as the woman would look if they were to go and fight because it’s based on true stories. I’m trying to stay authentic, even with the body. There’s all kinds of enhancers you can take to get lean and ripped and all that, but I did not want them to look like Miss Olympia, I tried to stay authentic so they look like warriors.”
The film is directed by Gina Prince-Bythewood (“Love & Basketball”) and written by Dana Stevens. John Boyega and Hero Fiennes Tiffin also star. “The Woman King” is set for a world premiere at TIFF 2022 before hitting theaters September 16. Sign Up: Stay on top of the latest breaking film and TV news! Sign up for our Email Newsletters here.
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Weightlifting & Bodybuilding
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A whole family has embraced body building - including a mother who became a world champion in just 18 months of training and her 11-year-old son who she calls 'the new Arnie'.Mother-of-four Kerry MacDonald, 43, from Workington, Cumbria, only set foot in a gym for the first time in April 2021 but has since won multiple competitions.Her youngest son, Aaron, 11, has become an avid fan and although he hasn't yet started doing weight training, he loves posing on stage in tiny trunks.Her oolder son Oliver, 14, likes working out a few times a week while dad Steven Johnston, 47, has been doing it for years. Kerry, pictured at a competition with her son Aaron, has only been body building for 18 months but has already won numerous trophies and awardsKerry, who works as a cleaner, was diagnosed with ADHD a month after she began doing weight training and said it helps her focus.She said having the support of her family and making them proud is the best part, as well as having shared interest. Kerry said: 'After lockdown I joined the gym and that was it, I've got a good physique for it.'I've always been a very active mother but I haven't done athletics since being 13.'For years I couldn't ever complete anything, I started hairdresser training and left because I couldn't retain information.'I could do the practical stuff, but I never gained any qualifications. The family of four - including mother Kerry, dad Steven and sons Oliver and Aaron, all spend time down the gym Aaron, 11, has become an avid fan of bodybuilding and although he hasn't yet started doing weight training, he loves posing on stage in tiny trunks.'With ADHD you are grieving for what you could have achieved, but the gym really helps me.'I think my story shows anybody can achieve anything, just give it a go.'That feeling of being proud of yourself is such a nice feeling.'Having your family be proud of you is much nicer than any world championship or glam stuff.'Steven first urged Kerry to try bodybuilding when the couple first started going out 18 years ago, but she was too shy.But after recently committing to it, she rapidly racked up multiple trophies and tiaras, winning the women's trained body category at the PCA bodybuilding world championships in November. Kerry posing with one of her awards. She says her gym work helps her to focus with her ADHD condition Dad Steven Johnson, 47, pictured, urged Kerry to try body building 18 years ago when they first started dating The whole family is now into body building, including Kerry and Steven and 11 year old Aaron (pictured) Steven keeps her training regime on the rails and gives Kerry encouragement, but she was inspired by to take it up by a pal who won Miss Cumbria and also has a coach.She added: 'Me and Steven have been together 18 years and it has rekindled our relationship, because we go to the gym together, we eat together, we plan the shows together.'It annoys me that people assume I'm on steroids, I go to the gym four or five times a week, I eat clean - people just make their own assumptions.'I have rest days and I get enough sleep, I go to bed at 10pm and am up at 6am.'I'm just naturally built to do this, I'm a genetic freak.'This is just the way that my body has responded to the exercise, the food, and rest.'Kerry has inspired her sons to get involved. The family regularly spend time down the gym together lifting weights, with Kerry saying it helps her ADHD While Oliver is mildly interested, Aaron has become obsessed with the bodybuilding community and loves to chat to other competitors, and spotting who he thinks will win.He has been offered a sponsorship deal by a woman who makes Kerry's bikinis.And although his parents think he is too young to start training, he still loves to copy the poses and even got himself a tan and trunks to go on stage, with no encouragement.Kerry said: 'Just a few weeks ago he got up on stage and performed a bodybuilding routine.'He got a tan and trunks. He was getting the crowd going and they were cheering.'You can't make kids do that. The family from Cumbria got into body building after dad Steven became a fan nearly 20 years ago Dad Steven (pictured with his boys) helps to keep Kerry's fitness regime on track and gives her lots of encouragement 'Steven did it years ago so we had the photos around the house and Aaron used to look at the photos and copy the poses.'My youngest hasn't missed a show. He was saying "I want to travel around the world with you".'He goes round speaking to the bodybuilders, he sent one a message saying "you weren't looking your best, you would have won if you'd looked like you did at another competition".'The guy sent him a message back saying, "you've inspired me".'People say to me, "my god, your son".'I've got a bikini maker who has offered to sponsor him, he probably will do bodybuilding in future.'He might be the next Arnold Schwarzenegger.'She added that Aaron had 'really benefited from the shows'. She said: 'Aaron has really benefited from the people he has met, he's got so much confidence.'It's family time for us, we travel around going to shows. Kerry's son Aaron has taken a real interest and is keen to get his tan done just like his mum at competitions Kerry and her family train at a gym in Workington, Cumbria, a short walk from her home, and she says it's a 'passion' for them Kerry on the exercise bike at the gym while her husband and two sons work out with weights 'It's not for financial gain, it's a passion and we are enjoying doing it as a family.'Kerry and her family train at a gym in Workington, Cumbria, a short walk from her home.Kerry added: 'It's a really good community.'It's helped me a lot mentally.'I got four regional title wins in 10 weeks, a British title, gold, silver and World title.'I've got trophies and tiaras.'It seems impossible to do it in such a short space of time.'I know there are some men who wouldn't want their wife posing in a bikini, but Steven loves it.'I can hear him shouting "keep it tight". He doesn't let me give in.'The family also has two daughters, but they are not interested in the gym. READ MOREBikini-loving grandmother, 70, reveals she feels better now than she did in her 20s after taking up bodybuilding following back surgeryMother who piled on weight by eating McDonald's and doughnuts sheds more than 5st and is now a champion bodybuilderFather who was 16st at his heaviest and 'didn't recognise' himself after ballooning during lockdown loses four stone in five months and becomes European bodybuilding champion
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Weightlifting & Bodybuilding
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If you're looking to gain muscle mass, a quick web search will tell you to "bulk" on a high-calorie, high-protein diet, progressively challenge yourself with heavier weights and rest in between workouts. But have you ever wondered how these measures actually boost the size of your guns? Whether you're a novice gymgoer or an experienced bodybuilder, learning the biology of skeletal muscle growth can help you understand the process at the cellular level.
Everyone can benefit from weight training, even if getting ripped isn't your end goal. You lose muscle mass with age, and it becomes exceedingly difficult to reverse course the frailer you become, Kevin Murach, who researches muscle growth at the University of Arkansas, told Live Science.
Growth occurs when cells in the muscle make, or synthesize, new proteins faster than existing proteins are broken down. Tension from weightlifting and other exercises in which you lift or pull against resistance triggers synthesis. Muscle damage that occurs during exercise and leads to soreness can also trigger growth, lending credence to the phrase "no pain, no gain."
But if you're not used to working out or if you complete high-intensity training, muscles can incur too much damage and a significant amount of synthesis will be used to repair broken muscle fibers and to clear away inflammation during rest rather than to pump up muscles, Murach explained. Focusing on concentric contractions, in which the muscle shortens as resistance is applied, more so than eccentric ones, in which the muscle lengthens, can maximize tension and minimize damage, he suggested.
Within individual muscle fibers, some proteins, like the mammalian target of rapamycin (mTOR), are activated by tension and support growth by promoting muscle protein synthesis. Other proteins, like myostatin, keep muscle growth in check.
Some animals genetically suppress myostatin and thus maximize their gains, including some incredibly buff racing dogs called "bully" whippets. "The breaks are taken off of muscle growth, so the muscle becomes very large," Murach said. In people, regular resistance training lowers the amount of myostatin secreted by muscle cells over time, he added, which could lead to faster gains.
Muscle fibers are tubular muscle cells. Unlike other body cell types, they contain multiple nuclei, none of which can divide. Although protein synthesis can boost muscle mass, these non-dividing nuclei limit the potential for muscle growth. Muscle stem cells called satellite cells compensate for this by donating their nuclei into growing muscle fibers. You lose satellite cells as you age, which could be one reason why it's harder to recover muscle mass in your later years. But this loss can be partially offset by exercise, which causes satellite cells to proliferate.
Have you ever wondered why some people struggle to see results, even if they bulk on protein and pump iron to their limits? Muscle growth is controlled by genetic factors, as well.
Everyone has a variable mixture of two muscle fiber types that are specialized for different exercises. Fast-twitch fibers are geared toward powerful, explosive movements, whereas slow-twitch fibers support sustained, endurance exercises and joint stabilization. Fast-twitch fibers grow more readily than slow-twitch ones, so people who struggle to put on muscle mass may have a smaller proportion of these.
Although the ratio is largely genetically predetermined, Murach said "it can shift — you're not stuck with what you have." Focusing on weightlifting over endurance training could make fast-twitch fibers dominant, but these changes are localized to the muscles you train, he explained.
Sex differences can also affect muscle growth. The "male" hormone testosterone boosts protein synthesis and activates satellite cells. The higher levels of testosterone that members of the male sex experience during puberty could explain why males typically have more muscle mass than females at baseline. But when adults are put on the same weightlifting programs, their gains relative to their size tend to be equivalent between the sexes, Murach said, because the transient bursts of testosterone that occur with exercise don't contribute massively to growth.
Ribosomes — the molecular machines that synthesize proteins — have recently been identified as another potential genetic factor behind muscle gains. Due to genetic differences, people possess different types and quantities of ribosomes, which could affect levels of protein synthesis and the types of muscle proteins produced.
These genetic factors can unfairly burden some gymgoers, making it more difficult to put on muscle mass. The encouraging news is that several lines of evidence — including that you can lower myostatin, proliferate satellite cells and tune your muscle fiber ratio — suggest everyone's muscles can be adapted to grow.
This article is for informational purposes only and is not meant to offer medical advice.
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Kamal Nahas is a freelance contributor based in Oxford, U.K. His work has appeared in New Scientist, Science and The Scientist, among other outlets, and he mainly covers research on evolution, health and technology. He holds a PhD in pathology from the University of Cambridge and a master's degree in immunology from the University of Oxford. He currently works as a microscopist at the Diamond Light Source, the U.K.'s synchrotron. When he's not writing, you can find him hunting for fossils on the Jurassic Coast.
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Weightlifting & Bodybuilding
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A new mum has revealed how she lost 11kg in just five months after she set about trying to lose weight to feel good in a dress at a friend's wedding.Customer care manager Sarah Wood, 32, from Victoria, said even before she had a baby she always had a 'toxic mindset' around food.'My all or nothing approach caused some really bad relationships with food and alcohol for me,' Sarah told FEMAIL.However, after she had a baby girl, Sarah said she found it extremely hard to shift any of her excess weight, and she tipped the scales at 86.9kg. BEFORE AND AFTER: A new mum has revealed how she lost 11kg in just five months after she set about trying to lose weight to feel good in a dress at a friend's wedding Customer care manager Sarah Wood, 32, from Victoria, said even before she had a baby she always had a 'toxic mindset' around food (pictured now)Five months ago, Sarah discovered the Aussie weight loss nutritionist Bec Miller's 'Three Week Body Reset program' by chance when she was scrolling through Instagram.The Three Week Body Reset is designed to help women slim down without being hungry.It also aims to banish bloating, boost women's energy and help them find peace with their approach to eating.The reset promises no small meals, ingredients from 'regular shops', a focus on gut health and some education to set you up for long-term success.'I clicked on Bec's page through an ad I saw on Instagram and saw some before and afters of women who had done the reset. I was massively impressed with their results,' Sarah said.'When I read further into the plans and what they included, I was struck by how easy they seemed to be to follow and continue to follow.'I have literally tried so many fad diets and other meal plans and I've wasted so much money. But nothing ever worked.' Five months ago, Sarah discovered the Aussie weight loss nutritionist Bec Miller 's 'Three Week Body Reset program' by chance when she was scrolling through Instagram (Bec pictured)The program promises decent-sized meals (pictured) and to help restore your relationship with food and drink so that you can enjoy both without excessive restriction Sarah's day on a plate on the reset BREAKFAST: Either fasted, or a smoothie or coconut yoghurt with berries and protein powder.LUNCH: Leftovers from the night before, possibly a peanut satay bowl.AFTERNOON SNACK: Fruit and/or a Health with Bec snack like a caramel slice, banana bread, blueberry loaf or pumpkin muffin.DINNER: A meal from the plan like fish curry with cauliflower rice. Deciding to give it a go, Bec said she soon swapped her carby meals and snacks for high-protein options.'My diet and exercise before the reset was never particularly unhealthy, I was exercising about three times per week, however due to breastfeeding I was eating very carby meals to feel full,' Sarah said. 'I was also reaching for the sugary treats a lot and wasn't prioritising protein at all, hence I always felt hungry.' A typical day on her plate during the reset might either involve a fasted morning or a smoothie or coconut yoghurt with berries and protein powder for breakfast after the gym.Lunch might be whatever she had for dinner the night before, typically something like a peanut satay bowl with cauliflower rice.'My afternoon snack is usually fruit, or a Health With Bec sweet treat like a caramel slice, blueberry loaf, pumpkin muffin or banana bread,' Sarah said.Finally, dinner is likely to be a meal from one of the meal plans. Sarah particularly loves the fish curry with cauliflower rice.She tops off her healthy diet with four sessions of F45 per week, comprising two weights sessions, one cardio-based and one mixed.'I also try to get out every day and go for a walk with my daughter in the pram,' she added. BEFORE AND AFTER: Sarah said she was never unhealthy, but she always reached for carby meals and sugary snacks, particularly after having her daughter Within just three weeks, Sarah said she lost around 4.3kg, and she is now down to just 75kg and continues with her healthy approach 'Besides feeling much happier with the way I look physically, I am stoked with how I feel mentally,' she said (a typical meal pictured)Within just three weeks, Sarah said she lost around 4.3kg.She decided to stick to the program and has now lost more than 11kg, weighing just 75kg now.'Besides feeling much happier with the way I look physically, I am stoked with how I feel mentally,' she said.'I am the fittest I've ever felt and my mindset has completely changed. Not only have Bec's meal plans helped me to lose weight, but they have taught me how to still incorporate a drink and delicious foods without having to constantly restrict, which makes sticking to the meal plans much more doable.'Sarah added: 'It's the best I've felt in a long time. I truly believe it's not a diet, it's a lifestyle change'. The Three Week Body Reset is designed to help women slim down without being hungry (Bec Miller pictured)When nutritionist Bec shared the results of Sarah's weight loss on Instagram, it wasn't long before thousands complimented the 32-year-old's hard work.'Omg, this is insane! I have to say the low carb, very low sugar diet has been so good for me!!! Loving your approach and I love being healthy,' one woman wrote.'Such an amazing result. This gives me hope that I could finally lose my Covid weight,' another added.A third wrote: 'Incredible results'.For more information about Bec Miller and her programs, please click here. You can also follow Bec Miller on Instagram here.
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Weightlifting & Bodybuilding
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By any conceivable metric, Chris Hemsworth is in great shape. But coming off of Thor: Love and Thunder, the Australian actor wasn't in the right shape for Extraction 2, the sequel to his 2020 action hit for Netflix. "I needed to be way more athletic," Hemsworth tells Yahoo Entertainment, in what initially sounds like a completely incongruous statement given his fitness-heavy Instagram feed.
Allow Hemsworth to explain: "I'd just come off the back of Thor, where a lot of my workouts were body building, aesthetic sculpting and body shaping," he says, referring to how he bulked up to god-like proportions in the most recent Thor-quel. But playing Extraction 2's rock 'em sock 'em mercenary, Tyler Rake, requires a different skill set — one that emphasizes physical stamina to keep up with the long takes of wall-to-wall fighting that director Sam Hargrave had planned for his star.
Watch our interview with the Extraction 2 cast on YouTube
"I did a lot more cardio training, a lot more functionality, movement and flexibility," Hemsworth says of his workout change-up. "And then we would shoot for 12 to 14 hour days on top of the rehearsals after work and on weekends. The preparation was just to immerse yourself in the rehearsal and stunt choreography as much as possible."
All that cardio paid off in Extraction 2's signature set-piece: a 21-minute action sequence that starts off as a jail break, turns into a car chase and then hops to a runaway train that's being strafed by helicopter fire. Oh yeah, and the whole thing is edited together to give it the appearance of one seamless take without any obvious on-screen cuts.
"I was so excited the first time Sam pitched it to me — as well as terrified," Hemsworth laughs while remembering the initial discussions around the scene, which has already gone viral since the film's premiere on June 16. "I knew it was gonna be amazing, but also this huge mountain to climb."
From a directing standpoint, Hargrave says that the idea of an action-packed 21-minute "oner" wouldn't have been possible before the advent of digital cameras. "Because of the size of the cameras keep getting smaller and smaller, and the resolution greater and greater ... it allowed us to film things from a point of view that you may not have been able to do ten or fifteen years ago," the filmmaker explains. "You're not running out of film, so you can shoot very long, continuous sequences. The technological advances have helped in terms of storytelling."
Naturally, there are cuts hidden throughout the 21-minute scene, although both Hargrave and Hemsworth happily challenge viewers to spot where those cuts occur. "We should put it up online and have people vote on where the cuts happen," the director jokes. Not for nothing, but the "oner" that the duo staged in the first Extraction managed to fool an action movie veteran like Mad Max mastermind, George Miller, who directed Hemsworth in the upcoming Fury Road prequel, Furiosa.
"George [said] 'I couldn't find the stitches,'" Hemsworth marvels. "I was blown away by that. I think Sam did such an incredible job at blending each sequence to feel like it's one continuous shot."
One of the demands of "oners" is that the slightest error in choreography requires a from-the-top restart of any given section. And that's something that Hemsworth's co-stars, Golshifteh Farahani and Adam Bessa — who play Tyler's fellow mercenaries and onscreen siblings, Nik and Yaz — experienced regularly. "Every take, something was messed up," Farahani says. "And you can also be a part of messing up!"
"You're already ashamed," Bessa adds when asked if those who messed up would shoulder any additional blame. "Because you know how complicated it is for everybody, so when you messed it up, it was like, 'Oh f***!'"
Tyler seemed to perish at the end of the original Extraction — a death that's undone in the opening minutes of Extraction 2. But the sequel does feature a death that Bessa promises is permanent... his own. Yaz sustains a fatal wound during a different action sequence midway through the movie, and his loss has caused audiences to literally tear up.
"The moment where he gets shot, the audience was like, 'Oh no!'" Farahani remembers of the way moviegoers reacted at the premiere. "They cared for him, and didn't want him to die. I didn't like it at all, either!" In fact, the actress reveals that Nik was supposed to die during the film as well, but she argued her way into a reprieve. "I said, 'Guys, one is enough,'" Farahani says, laughing.
But Bessa, at least, isn't mourning Yaz's loss. "To be honest, my own death really excited me," he enthuses. "You get attached to Yaz, and so his death serves the film. And you have to be realistic: considering what they go through, one of them has to die!"
And considering the stellar streaming numbers for Extraction 2, Yaz could easily return in a prequel. "There's definitely something to explore in our backstories," Bessa teases. "That would be amazing — we could go back in time!" All in one shot, of course.
Extraction 2 is currently streaming on Netflix
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Weightlifting & Bodybuilding
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How to eat for your body type: Dietitian lists the correct diet for the three different physiques - and the exact day on a plate to follow for a sculpted figureDietitian Susie Burrell outlined the three body types: endo, ecto and mesomorphShe revealed the ideal day on a plate to follow for each of the body typesSome do better with more carbohydrates, while others need high protein Published: 17:23 EST, 3 January 2023 | Updated: 17:23 EST, 3 January 2023 A dietitian has shared the correct diet for each of the three body types - ectomorph, endomorph and mesomorph - and what you should be eating on each.Susie Burrell, from Sydney, said eating right for your body type can make a huge difference to your physique as different bodies have 'different calorie and nutrient requirements'.Understanding your body type is the first step to success in 2023. A dietitian has shared the correct diet for each of the three body types - ectomorph, endomorph and mesomorph - and what you should be eating on each (Susie Burrell pictured) Susie Burrell said eating right for your body type can make a difference to your physique as bodies have 'different calorie and nutrient requirements' (the three body types pictured) Ectomorphs are typically slim-boned, long-limbed, lithe and have very little body fat and muscle; they can tolerate more carbohydrates (stock image) Ectomorph day on a plate Breakfast: Eggs and avocado with potato hash.Snack one: Fruit and yoghurt.Lunch: Brown rice and mixed vegetable bowl.Snack two: Mini corn on the cob.Dinner: Salmon and vegetable curry with cauliflower rice. EctomorphThe first body type is the ectomorph. This type is characterised as slim-boned, long-limbed, lithe and with very little body fat and muscle.They are sometimes called 'Vata' in Ayurvedic medicine and can find it hard to put on either weight or muscle.'Long and lean best describes ectomorphs who are better able to handle carbohydrates and good fats than the other two body types,' Susie told FEMAIL.'Small regular meals will best suit this body type with a higher proportion of carbs and fats than endomorphs or mesomorphs.' A good sample day of eating for an endomorph, Susie said, might start with eggs and avocado with potato hash for breakfast and then a brown rice and mixed vegetable bowl for lunch. Susie (pictured) said small regular meals will best suit ectomorphs and they can allow themselves carbs The dietitian shared a sample day of perfect eating for ectomorphs, and said weight lifting is possibly the best form of exercise for this body typeThe first snack of the day might be some fruit and yoghurt, while ideally you'd eat something like a mini corn on the cob for your second snack.'Dinner is salmon and vegetable curry with cauliflower rice which has just the right amount of carbs to keep you satiated as an ectomorph,' Susie said.When it comes to exercise, this body type will most benefit from lifting light weights if they want to change the shape of their body. The second body type Susie considered was the endomorph body type, which might lend itself better to moderate carbohydrate intake (pictured)Endomorph Endomorph day on a plate Breakfast: Bircher muesli.Snack one: Corn thins with peanut butter and banana.Lunch: Stuffed potato and salad.Snack two: Greek yoghurt with berries and nuts.Dinner: Salmon and vegetable stir fry with cauliflower rice. The second body type Susie considered was the endomorph body type.'This is a more curvy body type in which excess body fat is more likely to be stored in the lower half of the body, including around the waist, hips and thighs,' Susie said.Endomorphs typically have a shapely physique and they often struggle with their weight, gaining weight more easily and losing weight with greater difficulty. However, endomorph doesn't mean overweight. It just means a slower metabolism, a soft physique and an ease with putting on muscle.'This body type may be more likely to be predisposed to insulin resistance, in which carbohydrate metabolism is impacted and weight gain is more likely,' Susie said.For this reason, she recommends a moderate or reduced carbohydrate diet in which 'lower carb options are chosen to help keep insulin levels controlled'. A good moderate to low carb day might involve bircher muesli for breakfast, corn thins with peanut butter and banana as a snack, stuffed potato and salad for lunch and salmon and vegetable stir fry with cauliflower rice for dinner.A good second snack is Greek yoghurt with berries and nuts, while the ideal workout involves light cardio like jogging, swimming, walking or HIIT. Finally, mesomorphs are defined by an athletic, strong, compact and naturally lean body, and so they need to eat higher protein (pictured) The dietitian recommends diets with high amounts of protein and good quality carbs to 'strike a balance between energy requirements and fuelling the muscles' (pictured)Mesomorph Mesomorph day on a plate Breakfast: Vegetable omelette.Snack one: Protein yoghurt.Lunch: Fish and roasted vegetables.Snack two: Nut bars.Dinner: Naked burrito. Finally, mesomorphs are defined by an athletic, strong, compact and naturally lean body.They have excellent posture, and mesomorphs are natural born athletes and tend to be lean and muscular without trying. Many of the world's top athletes fall into this group. 'The best way to describe mesomorphs is as strong with an athletic frame and relatively more muscle mass than endomorphs,' Susie said.'Mesomorphs are likely to maintain a smaller waist or hourglass figure compared to endomorphs.'The dietitian recommends diets with high amounts of protein and good quality carbs to 'strike a balance between energy requirements and fuelling the muscles'. A sample day on a mesomorph's plate might include a veggie omelette for breakfast and fish and roasted vegetables for lunch.Good snack ideas include protein yoghurts and/or nut bars, while dinner might be a naked burrito. Advertisement
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Weightlifting & Bodybuilding
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Are you interested in strength training, but not sure where to start? Casey Johnston, cultural critic and creator of "LIFTOFF: Couch to Barbell, was once in your shoes.
"When I first got into exercise, I thought cardio was sort of the only way," says Johnston, who started "She's a Beast," a newsletter about fitness. "It seemed like the only healthy thing to do, and it also felt accessible."
But, sticking to solely cardio exercises depleted her muscles, she tells CNBC Make It. So, she turned to weight lifting to rebuild them.
When Johnston first started lifting in the gym in 2014, she was bench-pressing 20 pounds and squatting with 40; since then, she's squatted 265 pounds, "benched" 142 and deadlifted 300.
She credits this drastic change to a simple method: "It was taking it a step at a time."
"You'd be surprised how much you can really make happen without any specialized training, just [by] showing up to the gym, eating your food and doing the reps that you should be doing."
These are some tips she recommends as you begin your own weight-lifting process:
- Start in the gym if you can. Having access to varying weights allows you to add a little weight to each session.
- Don't take on too much too fast. Take it slow.
- Remember that you're in control of the process.
- Form your own relationship with weight lifting and go at your own pace.
- Get lots of protein, but also eat carbs and healthy fats.
- Avoid feeling discouraged by reminding yourself that this is a learning process.
Signs that you shouldn't add more weight to a session
As you're lifting, it's important to know your limits, especially when increasing the weights you're lifting over time.
You may need to stick to one weight class a bit longer than others; here are some signs that you should hold off on upping your weights:
- You can't finish all of your reps
- Your form is breaking down or changing as you're lifting
- You're wobbling a lot
"It's important to be patient with yourself, and start where it makes sense for you," says Johnston.
"But if you complete all your reps and the session felt good, the next time you should be able to add a little bit more weight."
The little things can hint at progress on your weight-lifting journey
Johnston started seeing changes in her body after a few weeks to a couple of months of weight lifting, but really noticed a change when she was able to lift packages with ease, like her cat's litter.
"Since starting to lift, I have never really gotten used to the feeling of [knowing] my own capability in the best way possible. I'm constantly being surprised by the amount of, not even raw strength, but sometimes physical stability or stamina," she says.
"It's such a joy to be rewarded in those real moments. Like you go to pick up your heavy suitcase and you're like 'Uh, it's such a drag, I need to get to the gym more.' [But] it's such an incredible moment to go pick up your heavy suitcase, and your suitcase doesn't feel heavy. It feels light."
Don't miss:
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Weightlifting & Bodybuilding
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Exercise has many benefits for men with prostate cancer, both during and after treatment. Staying active helps you manage treatment side effects like incontinence, builds your strength, and lifts your spirits.
Regular exercise and healthy eating may even lower the risk that your cancer will come back after treatment, especially if you have early-stage prostate cancer, says Evan Pisick, MD, an oncologist at the Cancer Treatment Centers of America hospital in Zion, IL.
The type of exercise you do is up to you, he says.
âThe research on activityâs benefits for men with prostate cancer doesnât go into the specific exercises to do. Your doctor may tell you to eat healthy and exercise, but some men donât know where to start,â Pisick says.
He suggests that you vary your exercise routine to include both aerobic and strength training. Choose activities you enjoy, so you'll want to keep doing them.
âDo the workouts that work for you," he says. "Some of my patients lift weights at the gym. Others do cross-training. Some walk or run."
What to Do Before You Start an Exercise Routine
Before you start an exercise program, talk with your oncologist. Ask what activities are best for you right now, to lower your risk for injury or embarrassment. Your doctor may also refer you to a physical therapist.
âIt depends where you are in the treatment process," Pisick says. "Guys who are having radiation treatments can work out. If youâre a man who has just had prostate surgery, then you may not be able to do pelvic floor training or ride a bicycle at first, because you might pee your pants.
"But 2 or 3 weeks after surgery, once your catheter is out, go see a physical therapist who will guide you on how to exercise safely. They can show you how to do pelvic floor training exercises to practice at home, all day, every day.â
Pelvic floor training, also called Kegel exercises, strengthen muscles that control your bladder and bowel function. They can ease incontinence for men who've had surgery to remove the prostate, called radical prostatectomy.
âWork with your therapist to learn how to do your pelvic floor training exercises properly. They can insert a small monitor device up your butt. When you contract your pelvic floor muscles, the monitor detects it, and your therapist can show you on a graph that youâre working the right muscles,â Pisick says.
Once you learn to contract the correct muscles, slowly build up to doing a set of 20 pelvic floor exercises at least three times a day. In a few weeks, youâll notice better control of your urine flow and fewer leaks. Donât stop doing your daily sets.
Exercise Fights Medication Side Effects
Androgen suppression therapy (AST), or drugs that lower male hormones to suppress the growth of prostate tumors, may cause side effects like:
- Loss of muscle strength
- Loss of bone density
- Weight gain
- Fatigue
- Increased levels of fats, or lipids, in your blood
- Emotional ups and downs
Exercise can tackle many of these negative effects.
âWhen you take away someoneâs testosterone, their muscles can turn to mush. Men may also have hot flashes and depression," Pisick says. "Doing cardio and strength training can help you maintain your muscle mass and prevent weight gain. Some guys even lose weight.âÂ
If you're overweight or obese, prostate cancer is more likely to come back after treatment. Cardio exercise, the type that gets your heart pumping like biking or fast-paced walking, helps manage your weight. This not only improves your chances for long-term survival with prostate cancer, but lowers your risk of heart disease.
Further, exercise can improve your mood and outlook. It helps ease anxiety and depression from having prostate cancer or dealing with treatment side effects.
âYouâre going to feel better overall if you exercise. There is an endorphin release with exercise. It can even help you sleep better,â Pisick says.
Pisick's father, a 78-year-old recovering from prostate cancer, takes brisk walks every day. âHe is in the best shape of his life and says that since he became more active, he feels happier,â Pisick says.
How Much Exercise Do You Need?
Start slowly and build up your strength and stamina, Pisick suggests.
A physical therapist or personal trainer can assess your condition, create an exercise routine thatâs safe and appropriate for you, and help you stay motivated to stick with it.
âI have some patients who start to work out, overdo it and have sore muscles, and then they donât go back to the gym for a few weeks,â he says. âItâs important to exercise safely. A therapist or trainer can help you learn how to do the exercises correctly. Some hospitals even have gyms with physical therapists on staff to train you.â
Aim for 30 minutes of physical activity 5 days per week, or more if you feel up to it. Include a mix of:
- Cardio activities, like walking, swimming, cycling, or jogging, to improve heart health and manage weight
- Weight-bearing exercises, like walking, stair climbing, lifting weights, or dancing, to prevent bone loss
- Strength-training, like lifting weights and pelvic floor training, to build muscle strength and reduce bladder leaks
âYoga is also a good exercise for improving your strength and flexibility. Pilates is also a good option, and I also like to recommend meditation,â Pisick says. Slow movements like yoga, tai chi, or Pilates may be a good choice on days when youâre fatigued, he says.
On days when you feel crummy or tired, try to do even a small amount of cardio, he suggests.
âThe best treatment for fatigue is do get up and so something," he says. "You may get tired. But any amount of activity will make you feel better. Pull that stationary bike in front of the TV, remove the clothes you have hanging on it, get on and ride for a little while. Youâll do better long term if you do.â
Show Sources
SOURCES:
Evan Pisick, MD, oncologist, Cancer Treatment Centers of America, Zion, IL.
Exercise Is Medicine Australia: âProstate cancer and exercise.â
Mayo Clinic: âKegel exercises for men: understand the benefits.â
Regional Cancer Care Associates: âPhysical and Mental Benefits of Exercise in Prostate Cancer.â
National Cancer Institute: âHormone Therapy for Prostate Cancer.â
Cedars-Sinai Hospital: âExplaining the Link Between Prostate Cancer and Obesity.â
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Weightlifting & Bodybuilding
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She's been sharing before and after weight loss pictures on social media as she promotes her new health and fitness website. And Ola Jordan once again displayed her 3.5 stone loss in a brand new comparison video which showed her strutting in the same bikini before and after the loss.The professional dancer, 40, shared the video with her 321K followers, admitting that she 'didn't know' if she would ever get to the final goal.'We didn’t know if we would ever manage to get to that final goal': Ola Jordan, 40, shared a video showing her incredible 3.5stone weight loss this week as she strutted in a bright bikiniOla walked towards the camera in the first shot, which was before the weight loss and taken in front of a lavish pool.The video then switched to after the loss, where her abs were noticably defined as she showed off the transformation in the same outfit. She underwent the shred with husband James, as the pair boast a combined 6.5 stone weight loss.And explaining that it wasn't always clear they would manage it, she took to the caption to reflect and boost her new brand. Bright: Ola looked sensational in a bright bikini with a neon yellow bottom and bright pink, cross-bust topIt works! She explained that the second clip was after undergoing her own fitness plan Dance ShredShe began: ' Who needs some motivation right now? Here’s a really good first step - and no one need ever see it…'We took lots of photos and videos of ourselves when we decided we needed a kick up the bum to get in shape. People say - oh that was brave of you - but to be real about it, we didn’t know if we would ever manage to get to that final goal.'So the worst that can happen is you have a lot of unflattering pictures of yourself hidden on your phone! But - if you make that a first step on your fitness journey it can be a very powerful motivator. Then if you do get to where you want to be - it’s so satisfying when you look back and see how far you’ve come.Earlier this week, Ola showed off the loss in the same bikini with some shots from a different angle, admitting that even she was shocked. Journey: And explaining that it wasn't always clear they would manage it, she took to the caption to reflect and boost her new brandTaking to Instagram, she penned: 'Wow sometimes the difference even shocks me! Who is that woman on the left?!'I’m sharing this not to show off but as New Year inspo for anyone who feels they would like to make a change and don’t know where to start.'It’s tough to do on your own. We had each other - plus help from an amazing dietician. Also with our growing Dance Shred community everyone is helping each other.'She continued: 'There’s a private Facebook group and the support on there is incredible. People setting up their own WhatsApp groups and everything! And another: Earlier this week, she showed off the loss in the same bikini with some shots from a different angle, admitting that even she was shocked Taking to Instagram, she penned: 'Wow sometimes the difference even shocks me! Who is that woman on the left?!''So join the party guys - learn to dance with us, get fit and lose some weight.' The post comes just days after Ola slipped into a green bikini, five months after that 'unflattering' holiday snap husband James.The dancer looked sensational in the two-piece as she showcased her new toned figure in comparison snaps on Instagram.The former Strictly Come Dancing professional has bounced back into shape with husband James and they have been flaunting their combined 6.5 stone weight loss after gaining weight following the birth of daughter Ella, their only child, in 2020. Before and after: Ola showed off her slimmer physique as she slipped back into green bikini on Friday, five months after that 'unflattering' holiday snap husband JamesOla previously admitted she was 'horrified' and 'disappointed' at what she perceived as her 'mum bod' after sharing an unflattering holiday photo with Instagram followers in July. In the before and after video, Ola could be seen in the same swimwear showing off her transformation as she pulled the same pose. The husband and wife duo have no released their 'Dance shred' programme which is a 12 -week format with a diet plan and fun cardio dance routines. Change: In the before and after video, Ola could be seen in the same swimwear showing off her transformation as she pulled the same poseShe penned in the caption: 'I can't quite believe that was me a few months ago! As you know I wasn't happy although I tried to pretend that I was. 'All I can say is these days I'm not turning down invitations to go out any more. My confidence is just next level now. ❤️'If you fancy starting your own fitness journey - we can help you. Our plan is actually enjoyable too - it's a mix of dance and simple exercises. 'Just click on the link in our bios. We've got a great Early Bird offer for the first 1000 people who sign up to our plan so check it out - before it flies away!' Transformed: She penned in the caption: 'I can't quite believe that was me a few months ago! As you know I wasn't happy although I tried to pretend that I was'In July, Ola admitted she was appalled by her weight after sharing a holiday photo with followers.Captioning the image, in which she posed alongside her husband in a bikini, she wrote: 'Hi guys, I wasn't going to post this picture but I've decided to because I'm horrified and so disappointed with myself and by posting it I'm hoping it will help motivate me to do something about it.'Our friend took this snap of us yesterday trying to stay cool by the pool but OMG... it was a total shock to say the least! When did we get 'mum and dad bods' ????Incredible: The former Strictly Come Dancing professional has bounced back into shape with husband James and they have been flaunting their combined 6.5 stone weight loss'We know we're not in our best Strictly shape but hey that's what happens when you stop dancing for hours every day and have a baby (I just want to know James' excuse)'Stay cool everyone. I think I need to avoid the ice cream for a while!!! Couples That Eat Together Stay Together.'Speaking about how her weight gain has affected their love life, James admitted sex with his wife is 'is definitely not better with mum and dad bods' , while Ola confessed gaining three stone has made her love life 'worse'.Ola said she used to weigh 8st and now weighs 11½st, while former dancer James put on 5st and weighs 16st. 'Unflattering': Ola previously admitted she was 'horrified' and 'disappointed' at what she perceived as her 'mum bod' after sharing an unflattering holiday photo with Instagram followers in JulyShe told The Sun: 'The sex life is definitely different, if not worse, because we are so fat and don't want to move after a bag of crisps and a Chinese.'The bellies get in the way of us when it comes to sex and I'm a bit heavy now. It's not as exciting.'James added: 'Sex is definitely not better with the mum and dad bods, I can't throw her about any more like I am used to doing.'The couple - who starred as a Strictly professional from 2006 to 2013 - tied the knot back in 2003 and welcomed their first child Ella together in 2020.Ella, now two, was conceived after one round of IVF, with Ola and James previously being incredibly open about their battle to conceive.She told The Sun : 'You don't think you're going to have to go through IVF until it doesn't happen for a long time and you go 'right there's a problem, we need to look into it'.''So I suppose I would try earlier. But then we had a career, we were doing things, we were busy. I suppose you're never ready but I definitely would (have tried earlier) if I knew I was going to struggle to get pregnant.' Old times: Ola recently revealed she used to weigh 8st before climbing to 11½st, while James put on 5st and weighs 16st (both pictured in 2012)
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Weightlifting & Bodybuilding
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ALBUQUERQUE, N.M. -- JON JONES was giddy entering the Zia Strength Systems gym one afternoon last summer. Jones could not wait to tell Jordan Chavez, his strength and conditioning coach, the good news.
Jones had fought the entirety of his accolade-filled career at light heavyweight -- 205 pounds. Before cutting to that weight for competition, the man regarded by many as the greatest MMA fighter ever, walked around at about 230.
On that day, though, Jones was over the moon, telling Chavez he woke up weighing 263 pounds, two pounds from the heavyweight limit.
"He was pumped," Chavez told ESPN. "Shows me a picture and everything of the scale. And I was like, 'Alright, well, we're right where you wanted to be.'"
Since relinquishing the UFC light heavyweight title in August 2020, Jones has been slowly, steadily bulking up to take on his next challenge: becoming the world's heavyweight champion. Nearly three years and more than 30 pounds later, the time has finally come.
Jones will fight Ciryl Gane for the vacant UFC heavyweight title in the main event of UFC 285 on Saturday in Las Vegas (10 p.m. ET on ESPN+ PPV). With a victory, Jones would become just the eighth fighter in UFC history to win undisputed titles in two weight classes, adding to a list of achievements that frankly overshadows even the greatest of his peers.
While many fighters preparing for a title shot would bask in the pre-event limelight, there has been an air of mystery in Jones' camp. He has done very few interviews and posted even fewer training videos on social media. Before fight week, no photos of his new physique surfaced online. He and his coaches have adopted a "show, don't tell" attitude.
But those close to Jones told ESPN that the past two-plus years have consisted of him consuming 5,000 calories per day, working his way to deadlifting more than 600 pounds and adapting the tenets of his MMA attributes -- speed, creativity and cardio -- to a significantly heavier body.
Jones has already accomplished more than any other fighter in MMA. He has the longest unbeaten streak (18) and most title defenses (11, tied with Demetrious Johnson) in UFC. Jones has the most victories in UFC title fights (14), and his only career loss was a controversial disqualification in a 2009 match he was clearly dominating versus Matt Hamill.
Jones became the youngest fighter to hold a UFC title when he was 23, and he never dropped a championship in the cage. So why now, at age 35, is Jones seeking another crown and more glory when he's already lapped the field statistically?
"I wanted to challenge myself," Jones said in an ESPN video. "I wanted to dare to be great and do something that I promised to the fans a long time ago. And now we're here."
JONES AND UFC president Dana White did an online question-and-answer session with fans in October 2012. White asked him about a potential move to heavyweight, which the UFC promoter had not necessarily been in favor of before that moment.
"I'll definitely move up to heavyweight," Jones said. "But it'll probably be around 2013. Maybe at the end of 2013."
The idea of a change in weight class has been on Jones' mind for over a decade. It just never really made sense until now. Jones was dominating the UFC light heavyweight division, beating seven men who were past or future UFC champions between 2011 and 2015. After that, he had a trio of suspensions for a felony hit-and-run arrest and a pair of doping violations (despite agencies and regulatory bodies clearing him of intentional cheating).
Jones was reinstated after 15 months from the second doping suspension to win back the UFC light heavyweight belt in a bout with Alexander Gustafsson in 2018. He reeled off three more wins after that to push his record to 26-1. The competition at 205 pounds was closing the distance, though. Or maybe Jones just wasn't as motivated for bouts against Thiago Santos and Dominick Reyes, the latter his most recent bout at UFC 247 on Feb. 8, 2020.
"I just felt like I got to this place where I felt like I wasn't losing to any of these guys," Jones said in a video interview with ESPN last month. "I felt like the fans were lacking interest. I was starting to fight guys who were relatively unknown to the general public and I just wanted to do something that intimidated me, something that got me up in the morning."
Shortly after a narrow unanimous decision win over Reyes (watch this fight on ESPN+), Jones decided he would finally make his move. He eyed fights with Stipe Miocic, the most successful UFC heavyweight of all time, and terrifying knockout artist Francis Ngannou. After a few months of haggling with the UFC over how much he'd make for a big heavyweight fight -- including asking for what "Deontay Wilder was paid," per Dana White -- Jones announced in August 2020 that he would be vacating his UFC light heavyweight championship and officially entered the heavyweight division. Jones later hired former Golden Boy boxing head Richard Schaefer as an adviser to lead future contract negotiations.
At the time, Jones made it known that it would not be a quick process. He would be patient and pack on the pounds gradually before entering the Octagon against men who can tip the scales at around 265 pounds, the heavyweight maximum. That idea was underscored when he watched Gustafsson, one of his old 205-pound rivals, make his UFC heavyweight debut in the summer of 2020 against former champ Fabricio Werdum. Gustafsson lost via submission in the first round.
"I don't think [Gustafsson] did it the right way," Jones told ESPN in a December 2020 interview. "Just because you gain some extra pounds doesn't mean you're ready to compete against these boys that were born that way. You've got to really take your time, find your body, find your feet, your new speed, your new rhythm. And then go up there and play the game."
ONCE JONES RELINQUISHED the light heavyweight title, he and his team went to work. Greg Jackson, Jones' head coach for 14 years, started studying tape on the champion and top contenders at heavyweight: Miocic (who held the belt then), Ngannou, Gane and Curtis Blaydes. Jackson also said he watched British prospect Tom Aspinall, because he believed Aspinall could be at the top of the division when Jones was ready to compete at the new weight.
"A lot of that is just prep work," Jackson said. "It was just ideas I was thinking about it. ... We were just seeing how it went. I just think he needed a new challenge, something to get him up a little more."
Initially, Chavez said, the goal was for the 6-foot-4 Jones to go into his first heavyweight training camp at 245 pounds. But by the time 2021 started, Jones was already at 240. The eating and powerlifting continued, though, as Jones trained with Jackson, striking coach Brandon Gibson and others.
That was a departure from years past when Jones didn't train much, if at all, in between fights. Now, his coaches have said it feels almost like a two-plus-year training camp for UFC 285.
"I would allow myself to get fat," Jones said in December 2020. "To train now with no fight scheduled, it's different. It shows maturity and it shows how much I really want to do this. I'm trying to change my whole makeup. There are some guys that are way bigger than me up there. I'm just constantly pushing. ... I have to commit my whole life to this project. I'm committed."
Jones ate a steady diet of chicken, ground beef and steak for over two years. Carbohydrates were essential, too. Jones said eating rice for breakfast was unusual, and all the food consumption felt "tedious" and "like work."
"Biggest thing with the amount of [training] output he's giving on a given day, his carb intake is significantly high versus [what] most people understand, 'Oh, stay away from carbs, stay away from carbs,'" Chavez said. "I'm like, 'No, for what you're doing, you need all the carbs you can get your hands on. I was like, 'When you're full, you probably still need another serving.'"
In addition to his MMA training, Jones would come to Zia Strength Systems four days per week to lift. Chavez said he used a conjugate method -- mainly variations of deadlifting, squats and bench press -- with Jones to build strength and, just as significantly, endurance.
Chavez said that Jones maxed out in the deadlift at 645 pounds, but the coach was more concerned with how many reps he could do at a high weight to achieve that endurance. Chavez said Jones can do 15 reps of 500 pounds in the deadlift. Jones got up to nearly 400 pounds on the bench, an impressive number for someone with long arms -- an 84-inch reach. But more important for Chavez was that Jones could bench 315 pounds five times.
"I know very few individuals that have T-Rex arms that could do that, much less someone that has arms that are longer than yours and mine put together to be able to do so," said Chavez, who has been working with Jones for eight years.
Jones' squat got close to 600 pounds, Chavez said. But it was his five-plus reps at 500 pounds in the squat that the coach wanted more than the bigger number.
"The amount of his absolute strength is through the roof, but his strength endurance even blows the old him out of the water," Chavez said.
Once Jones weighed into the 260s last summer, he tapered off the bulking phase of his metamorphosis. Jones said he didn't like how he moved while being that heavy, necessitating him to shed those excess pounds. Chavez said Jones would likely enter the cage Saturday at 250 pounds.
"I feel like it's an ideal weight," Jones said. "I have my endurance. I have my speed, explosiveness. I still jump high and shoot on takedowns very quickly. Whatever I got to do, you know? I feel good. I feel like a heightened version of my light heavyweight self."
JONES HAD MORE outside-the-cage issues in September 2021. Just hours after his iconic 2013 fight with Gustafsson was inducted into the UFC Hall of Fame, Jones was arrested in Las Vegas on a count of domestic battery, a misdemeanor, and one count of tampering with a police vehicle, a felony. The domestic battery charge against Jones was dropped, but Jones took a deal and pleaded "nolo contendre," or no contest, to misdemeanor tampering with a police vehicle.
Jones has yet to comment directly about the situation. A few weeks after the incident, he posted on Instagram that he has "way too much trauma to consume alcohol, my brain simply can't handle it anymore" and "I will leave alcohol in my past forever."
The arrest caused Jones to be thrown out of his JacksonWink MMA gym by co-head coach Mike Winkeljohn. Jackson, Gibson and others continued to train Jones at an affiliate gym across town, Jackson's MMA Acoma.
"I'm still hoping everybody will hug and make up and everybody will get back together again," Jackson said. "A naive hope maybe, but one I still have. Jon is my friend. So, your friends make mistakes, they screw up. I certainly have screwed up. But that doesn't mean you turn your back on your friends."
Jones also made several trips in 2022 to Fight Ready MMA in Scottsdale, Arizona, to train with the likes of Cejudo, his longtime coach Eric Albarracin, Santino DeFranco and Eddie Cha.
"These last three years, this is what Jon needed," Cejudo said. "He didn't need to fight for a championship. He needed a resurrection to rekindle his love for martial arts. It gets boring when you win 14 consecutive title [fights]. Nobody in history has done that. He needed a break and then the biggest challenge he could get and that's why he's at heavyweight."
In a video Cejudo posted on Instagram last week, Jones thanked him and the Fight Ready coaches for taking him in.
"I had a little time where I was in a limbo," Jones told Cejudo and Albarracin. "When it wasn't cool to be associated with me, you guys were some of the first people to open the door and let me know that I always have a home in Arizona. And sincerely that means a lot to me. I'll never forget it."
UFC VETERAN HEAVYWEIGHT Walt Harris was sparring with Jones at Jackson's MMA Acoma two weeks ago and got cracked with a big right hand. Jones apologized, but Harris shook it off and continued. Jones has a wrestling background and a fearsome kicking game. He's never been known for his boxing and has few knockouts with his hands. That might be changing, Harris said.
"He's definitely got the pop in his hands," Harris said. "And he has the ability to stay in the pocket and not get hit, which is very, very, very impressive. He throws the right punches at the right time. He doesn't waste a lot of punches."
No video of that sequence between Jones and Harris will be posted, at least not until after the fight. What Jones looks like at 250 pounds and how he moves were not made public until fight week. Jackson said this Jones is an "improved" version, though he won't go into detail on what that means, except for joking that Jones has kept his creativity and dynamic movements while weighing "7,000 pounds."
The lack of information, video or otherwise, is by design, Jones said.
"I'm a fan of the book 'The Art of War' and Sun Tzu talks about making your plans as dark as the night and when you strike, you strike like the thunderbolt," Jones said. "And that's my plan. My plan is to let my work speak for itself."
Jones brought Harris, a southpaw, into his camp to somewhat mimic Gane. UFC veterans Maurice Greene and Yorgan DeCastro have also been sparring partners for Jones. Greene has been a Jones training partner for years.
Harris has experience against high-level heavyweights in the UFC and believes Jones "is the best in this division right now." Cardio was always a key to Jones' game at light heavyweight and Harris said that has not changed.
"Oh my God," Harris said. "It's ridiculous, bro. Like, he'll do five, six hard rounds and he wants to do two or three more. He doesn't stop. He gets stronger the longer it goes, which is uncanny for anybody, let alone for a heavyweight to be able to do that."
Jones's camp believes he is significantly stronger to fit the weight class, too. Chavez said he has seen Jones "ragdoll" 300-pound fighters in training. Jackson said grappling with Jones now is like "trying to dance around an iron pole." Jones said now he has a "100% success rate" in taking training partners down, which he did not have at light heavyweight.
Jones said he watched Gane's loss to Ngannou at UFC 280 in January 2022 and had an "overwhelming feeling" that he was going to become the UFC heavyweight champion. Ngannou has since departed the UFC, scrapping the potential for a huge money fight. But Jones remains undeterred.
Moving up to heavyweight was never about the opponent. Ngannou had not even debuted as a pro fighter when Jones first started talking about fighting as a heavyweight. It's a move of more than a decade and almost three years of transformation in the making.
"It's the most prestigious weight class," Jones said. "It means the most knowing that you're one of the baddest men walking the planet. It keeps me really excited and I'm just really glad to be here, living my destiny and putting all my years of experience and all the years of hard work to the ultimate test."
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Weightlifting & Bodybuilding
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For many people, fitting in a daily workout can feel really daunting. After a long day of work or school, sometimes the couch is the only appealing thing on the agenda. But did you know that exercising for just 15 minutes a day can have a pretty big impact on your overall health?Fifteen minutes may not seem like a lot of time to you, but fitness experts and scientific studies agree that it's enough to make a difference. Any amount of exercise is better than zero. If you're new to fitness or haven't been active in a long time, a short, 15-minute workout may be best to start with anyway. The American College of Sports Medicine recommends starting light when it comes to fitness with just 10-15 minutes a day of activity. Whether it's walking or something more involved, these short workouts can still be hugely beneficial to your body. Plus, starting small will help you establish a workout routine in your day-to-day. Keep in mind that exercise recommendations are not one-size-fits-all, so it may take some time to figure out what you need, what you enjoy and what works for you. If you have any health conditions that could affect your exercise routine, be sure to speak with your health care provider before starting a new regimen. Here's what to know about how to start exercising for overall better health.
Start simple Mei Xu/EyeEm/Getty Images When in doubt, start with walking. Walking is a great way to get your body moving without getting overwhelmed. Plus, you can add 15 minutes of walking to your daily routine even if you've never exercised before — it's that easy. Going for a brisk walk can help get your heart rate up. According to the Harvard School of Public Health, this can, in turn, help lower blood pressure and boost energy. It will also get your body used to a workout routine and start to build up your stamina. To reap the full benefits of a walking workout, remember you're not window shopping. Make sure your pace is brisk enough to increase your breathing but still allows you to carry on a conversation.Make sure you're wearing good walking shoes that provide enough support for your feet. Find a quiet nature trail to add some mental health benefits to the deal, or listen to music or a podcast to make the time pass more quickly. That can be especially helpful if you're worried you'll be focused on how much longer you have rather than just enjoying the walk.And you can walk wherever suits your lifestyle — whether you're walking around the park, your neighborhood, on a treadmill or even around your apartment, movement is movement. Don't be afraid to get creative with your walking time or incorporate it into your day-to-day life. If you use public transit, for example, you could walk to the next stop rather than the one closest to your home. As you walk more, you'll probably start to walk more quickly, which is great, because you'll get your blood pumping more. This will also equip you to move on to other, more intense workouts. Don't feel like you need to push yourself into these workouts — go at a pace that your body is comfortable with. There's no rush in making your way to a rigorous workout. Simply walking 15 minutes a day can truly make a difference in your overall health. Other 15-minute workouts to try Tony Anderson/Getty Images Whether you don't want to walk for your daily movement goal or you're ready for more of a challenge, there are other 15-minute workouts you can try. Some 15-minute workouts that can work for a variety of fitness levels include:Yoga: Yoga practices run the gamut in experience levels, so you can run through a couple sequences in your living room in poses that feel comfortable to you. Depending on the style of yoga you practice, you can incorporate stretching, aerobic exercise and/or strength training.High Intensity Interval Training: HIIT is a great way to get your heart rate up as you do short bursts of maximum-effort cardio, followed by short periods of rest. Because the intervals are short and customizable, you can easily fit them into 15 minutes. Remember to leave a rest day in between HIIT workouts. If you are working out five days a week for example, you could include HIIT training on Monday, Wednesday and Friday, leaving Tuesday and Thursday for a different type of workout.Bodyweight Training: Bodyweight workouts are ideal for those new to fitness because you can do them at home and they require no equipment — you're literally using your own body weight as resistance. These exercises include things like pushups and situps. As with HIIT, you can do these in short circuits when you have a spare 15 minutes.Full-Body Workouts: When you have limited time, it makes sense to do exercises that work several different muscle groups at once. Some activities, like swimming or rowing, are true full-body exercises. You can also alternate exercises over the course of 15 minutes to work out your whole body — for example, pushups along with squats. Now playing: Watch this: How Healthy is Your Heart, Really? 5 Ways to Tell at... 3:59 Is 15 minutes enough? The Centers for Disease Control and Prevention recommends 150 minutes of moderate exercise every week for adults, which boils down to 30 minutes per day if you're working out five days and resting for two. But what do you do if you truly only have 15 minutes a day to devote to working out?You'll be happy to know that several studies over the years have found benefits of short durations of exercise, such as 10, 15 or 20 minutes a day. For example, a 2011 study in The Lancet concluded that working out for 15 minutes a day increased life expectancy. A 2016 study in the European Society of Cardiology found that older adults who exercised 15 minutes a day had a lower risk of death. Even 15 minutes of vigorous activity per week was linked to a lower risk of premature death in one 2022 study. Wera Rodsawang/Getty Images Often, a 15-minute workout is a space filler or a stepping stone, but it doesn't have to be. If you simply like a 15-minute workout or don't have time for anything longer, you can still find health benefits here. Remember some of your everyday activities likely count toward your weekly physical activity quota as well.Keep in mind that your fitness routine should still be well-rounded, even if the sessions are shorter. It's important to practice both cardio exercise and strength training, either at the same time or on different days. Cardio strengthens your heart and lungs, while strength training builds or tones muscle. Together, these two types of training offer a complete workout that keeps your body healthy as a whole. It's also important to build rest days into your schedule, especially if you're doing high-intensity activities. Bottom lineDon't be afraid to start with a simple fitness routine after you've asked yourself how to start working out, even if you've never worked out a day in your life. While the gym can be daunting and workout videos can be intimidating, something as simple as going for a walk around your neighborhood can have a positive effect on your overall health. Simply getting out and getting your body moving is a great way to boost your fitness. There are plenty of ways to move, it's all a matter of finding a routine that works for you! The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Aerobics & Cardio
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The pandemic-fueled craze for exercise bikes like Peloton — with on-screen trainers spurring on locked-down couch potatoes to feel the burn — has apparently ran its course.
Instead, treadmills — with the raging coaches replaced in some cases by streaming services like Netflix and Prime Video — have regained a foothold in many households after Peloton’s implosion, industry experts told The Post.
Lou Lentine — chief executive of exercise equipment company Echelon Fit, which sell both treadmills and stationary bikes — projects a 40% increase in treadmill sales in the fourth quarter compared to a year ago.
Peloton also sells both types of exercise equipment, but does not break out sales figures.
“You don’t need a coach to tell you to work out harder every day,” Lentine said. “People want to get their 30 minutes of cardio in but they also want to watch the latest Netflix show.”
The evidence has been borne out in sales figures and searches for the competing in-home machines over the past year, according to Jungle Scout, a data and analytics platform for ecommerce sellers on Amazon.com.
Treadmills sales have soared 99% from last year, compared to a 3% drop in stationary bike sales, according to Jungle Scout, which cited data through Aug. 26.
What’s more, Amazon searches over that span that include the word ‘treadmill” dwarf those for “exercise bike” — 106,087 a week to 35,303, according to Jungle Scout’s data.
“Peloton made bikes trendy, but now that its marketing machine has quieted down, treadmills are hotter than ever,” Lentine said.
“Customers were brainwashed to buy bikes,” Lentine added, pointing out that treadmills have always outnumbered bikes in gyms.
The Chattanooga, Tenn.-based company’s treadmills, which start at $1,300 and can cost as much as $4,000, are sold at Walmart, Costco, Dick’s Sporting Goods and on Amazon. Peloton’s treadmills start at around $3,000.
Echelon plans to launch five new treadmills at different price points with different bells and whistles over the next six months, Lentine said.
They will include models that can stream Hulu, Netflix and Amazon Prime Video along with news providers, as well as offering Zoom capabilities as more workers shift to a hybrid schedule following the pandemic.
“We want to see whether people can do a Zoom call while they are (working out),” Lentine said.
By contrast, sales of Echelon’s line of exercise bikes have stagnated.
“We are heavily stocked on bikes,” Lentine said. “We are not putting in a lot of new orders for bikes.”
Echelon and other exercise equipment makers are still absorbing a glut of bike inventory built up during the pandemic when demand soared.
The downshift back toward treadmills by fitness buffs comes amid Peloton’s spectacular downfall after a spate of bad publicity that included product recalls and lawsuits linked to customer injuries – including the death of a child.
Its stock price closed Friday at $6.50, plummeting from $160 a share during the heights of the pandemic.
Last year, Peloton was forced to slash costs and laid off more than 5,000 employees. Its founder and CEO John Foley stepped down and it recalled its original bike because the seat post was breaking unexpectedly.
In its most recent quarter, Peloton reported that its subscribers declined by 29,000 due to the recall.
The company launched an ‘entertainment’ option on its screens this summer, equipping them with Amazon Prime Video, Netflix and YouTube and it has been testing other streaming providers like Disney+, Apple TV+ and HBO Max.
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Aerobics & Cardio
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Running a mile per day for a 30-day period has become a popular fitness challenge among workout enthusiasts and beginners.Content creators on visual platforms, such as YouTube and TikTok, have documented their attempts and quantifiable results with millions of viewers, which have inspired many to partake in the challenge, according to comments and response videos shared on social media.Fitness experts agree that participating in a running-focused fitness challenge certainly has health benefits, including cardiovascular improvements and potential weight loss, but there are risks that must be weighed before exercisers start an ambitious running program.10-MINUTE RUN BENEFITS MOOD, BRAIN FUNCTION: STUDY Here's what new and experienced runners should know if they're planning to start a 30-day running challenge or a daily running routine – from biological processes to physiological changes and mental health benefits. Running a mile per day for a 30-day period has become a popular fitness challenge among workout enthusiasts and beginners. (iStock)Running improves cardiac output, lung function and moreChris Hinshaw of Cookeville, Tennessee, a running coach who trains CrossFit competitors and founded the endurance coaching website AerobicCapacity.com, said there are many positives that come from a daily running routine.The "top health takeaways" that come with running a mile per day include an improved heart and cardiovascular system, a stronger and more efficient muscular system and increased aerobic capacity (AKA VO2 max – the maximum rate of oxygen a body utilizes during exercise) by up to 20%, according to Hinshaw. Other potential benefits a new runner could experience include improved quality of life and longer lifespan, reduced risk of diseases, such as heart disease, cancer and diabetes, and improved mental health and sleep quality, Hinshaw said. Chris Hinshaw is the founder of AerobicCapacity.com, and he's an endurance coach to CrossFit athletes. (Chris Hinshaw)"Running a mile a day may lead to an increase in red blood cell volume, which can result in an additional increase in the blood’s oxygen-carrying capacity," Hinshaw told Fox News Digital.ADDITIONAL EXERCISE POTENTIALLY LINKED TO LONGER LIFESPANS AND LOWER DEATH RATES: STUDY"As the heart gets stronger, stroke volume increases, enabling the heart to pump more oxygen-carrying blood," he continued. "This can result in lower heart rates because the heart becomes more efficient. In addition, capillary building and mitochondria density increase, allowing for greater energy production."Hinshaw said it’s important for new runners to control their speed and limit intensity during a one-mile run because bones, joints, muscles and connective tissues need time to adjust to faster speeds.He recommends the Maximum Aerobic Function (MAF) Method – subtracting one’s age from 180 heart rate – to determine the appropriate run intensity for a new runner if laboratory testing isn’t available. Running is an exercise that improves cardiovascular health, including lung function, oxygen intake and outtake and heart rate. (iStock)"Assuming the runner progresses normally, we must ultimately vary the stimulus of their workouts to drive additional adaptations and reduce the risk of injuries from running at the same repetitive pace," Hinshaw said.HEALTHY LIVING MEANS STAYING ACTIVE INDOORS DURING THE COLD WEATHER MONTHSRoutine changes runners can add to improve performance and sustain progress include increasing speed over time, varying speeds during a mile run, running intervals, using weights or running on hills and pursuing a maximum effort mile, according to Hinshaw.Running nourishes muscles, breaks down glucose and lowers cholesterolWilliam Toro, a Seattle-based personal trainer and rehabilitation therapist at Welcyon, a health club franchisor made for adults over 50, said running a mile per day can yield "fantastic physiological changes" and tests a person’s determination."It will improve cardio-respiratory fitness because it forces your cardiac muscle and lungs to work harder, which leads to an increase in lung capacity," Toro told Fox News Digital. "By the end of this course, you will realize your resting heart rate has gone down, which is a good health sign." William Toro is a personal trainer and rehabilitation therapist at Welcyon, a health club franchisor made for adults over 50. The company provides information about dietary supplements, multivitamins and general healthy lifestyles. (William Toro)Daily running often leads to more oxygen and nutrients being pumped to the blood and muscles, Toro noted.THE EXERCISE ROUTINE THAT'S 3 TIMES MORE BENEFICIAL THAN WALKING, ACCORDING TO RESEARCHERS "Your body will adapt how you can recruit type-two muscle fibers in a much more efficient way, you'll be able to utilize stored glycogen and activate your anaerobic glycolysis system," he said.Other health benefits runners see include balanced stress levels, improved breathing, lowered water retention, strengthen ligaments and bones, maintained blood pressure and cholesterol levels and lower rates of depression, according to Toro.Tips Toro offers new runners include running at a comfortable pace, taking breaks when needed, focusing on completion, picking appropriate footwear and practicing pre- and post-run stretching. Stretching before and after a run can minimize a person's chance of injury or unnecessary strain. (iStock)Pre-run stretches should be "active," "dynamic" and last for about "five minutes," according to Toro. The knees, ankles and hips are areas that reportedly require mobility stretches for two to three minutes.HOW RUNNERS CAN STAY SAFE FROM ATTACKERS"When you are done with your run, perform a good cooldown static stretch, which will squeeze out the lactic acid," Toro said.You get better the more you do itNick Bare, an Army Infantry veteran, fitness author and influencer from Texas who has more than 2 million followers, said running a 30-day one-mile challenge might sound daunting to someone unfamiliar with cardiovascular training. Still, it could provide a "life-changing experience.""To put the distance in perspective, one mile is about 1,500 steps," Bare told Fox News Digital. "You may have heard about the recommended 10,000 steps a day, so 1,500 is a relatively small portion of that." Nick Bare is the founder and CEO of Bare Performance Nutrition, a supplement and fitness apparel company that supplies customers protein and pre-workout powders, nutrition bars, meal replacements, sleep support aids, water bottles, shirts, hats and more. (Bare Performance Nutrition)A month of single-mile runs is unlikely to yield "significant results," but it’s an exercise regimen that can become a regular and more challenging routine, Bare said."A meta-analysis published in 2015 found that after one year of running, individuals reduced body mass, resting heart rate and triglycerides," he added.INCREASED DAILY EXERCISE FOR 10 MINUTES COULD PREVENT MORE THAN 100K DEATHS A YEAR: STUDYRunning has also been found to significantly increase maximal oxygen uptake, high-density lipoprotein (HDL) cholesterol and confidence, according to Bare, the founder and CEO of Bare Performance Nutrition, a supplement and fitness apparel company.Over-training isn’t a major concern for mile-long runs, though soreness can occur for people who are new to the activity, Bare said. A mile is a unit of measurement that's equivalent to 5,280 feet. The distance can typically be completed in nine to 15 minutes by noncompetitive runners, according to Healthline. (iStock)"If you are brand-new to running and one mile straight isn’t doable, that’s OK," he continued. "Begin with a run-walk approach by running as long as you can, taking a break to walk and then picking up running again when you feel ready. [This] strategy is a great way to get started and also allows you to ease into the new style of training."Weight might decrease, but hunger likely won’tKatie Butler, a Tampa-based head trainer at the Orangetheory Fitness club in Tampa, Florida, said it’s important to consult a doctor before making "dramatic changes" to one’s health routine, and this includes running a mile per day."Some pros of starting a running challenge like this include lowered blood pressure, lowered cholesterol levels, improved body mass index (BMI) and lean body muscle tissue, while also improving one's resting heart rate," Butler told Fox News Digital. Katie Butler is a head trainer at an Orangetheory Fitness location in Florida. The fitness club offers high-intensity interval training (HIIT) group classes with real-time heart rate tracking. (Katie Butler)EATING PUMPKIN MAY HELP YOU LOOK YOUNGER AND LOSE WEIGHT, EXPERTS SAY She noted that lower resting heart rates have been "linked to lengthened longevity and overall health" in research studies."One could expect to see some weight loss as well as improved stress levels and improved sleep," Butler added.Butler warned that new runners should be mindful of their running gait, the way a person’s running stance and foot swing work together, and their nutritional needs. Research has shown that intense exercise can increase hunger. (iStock)"One could potentially feel hungrier as well due to the increased caloric output of the exercise, so it is important to stay hydrated with plenty of water and electrolytes, such as sodium, potassium and magnesium," Butler said.Shin splints and soreness are a possibilityRachel MacPherson, a Nova Scotia-based personal trainer, pain-free performance specialist and expert panelist at Garage Gym Reviews, an at-home fitness resource, said mile-a-day running challengers should think of their fitness level before they begin.WOMAN LOSES NEARLY 100 POUNDS AND TRANSFORMS LIFE AS A MODEL, SCHOLAR"Everyone starts somewhere, and pushing yourself too hard too fast can result in common injuries and complaints like shin splints and soreness," MacPherson told Fox News Digital. Rachel MacPherson is a personal trainer and pain-free performance specialist in Nova Scotia, Canada. She's certified by the American Council of Exercise and is a contributor to the Garage Gym Reviews Expert Panel. (Rachel MacPherson)MacPherson recommends running for a few minutes and slowing to a walk until one’s heart rate and breathing steadies before attempting to run again."Each day, try to run a bit longer with shorter walking periods," MacPherson said. "Soon enough, you will be running the entire mile. If you are new to running, don't worry about your speed, just focus on breathing correctly and taking your time."MacPherson added that running challenges can be motivating and help someone build a routine, but people should make sure they’re not being hard on themselves. Shin splints are a condition where pain occurs on the shine bone or lower leg. The pain typically happens when muscles, tendons and bone tissue have been overworked. (iStock)CLICK HERE TO GET THE FOX NEWS APP"If you miss a day, don't be discouraged and quit completely," she said. "Just pick up where you started and keep going."Improve blood sugar regulation and calorie burningMatt Claes, the founder and head coach at Weight Loss Made Practical, a personalized weight loss coaching company headquartered in Mechelen, Belgium, said running a mile per day can result in a variety of internal processes that may make a person stronger and fitter over time."Some results you can expect from this running challenge include better leg muscle endurance, stronger joints, better cardiovascular health, meaning one gets out of breath less easily, better insulin sensitivity, meaning better blood sugar regulation and better bone density," Claes said. Matt Claes is the head coach and founder of Weight Loss Made Practical, a personal coaching company that was designed to help busy people lose weight and keep it off. (Matt Claes)Running is a physical exercise that burns calories, and when combined with healthy eating habits, it can result in weight loss, according to Claes. FOLLOW US ON FACEBOOK FOR MORE FOX LIFESTYLE NEWS"A 155-pound person will burn around 127 calories when running a mile at about 5.2 mph," Claes said.Claes warned that running a mile per day, even for 30 days, can be too hard on people who are inactive or injury-prone.Twisting an ankle is a possible injury new runners can experience when surrounding muscles aren’t strong enough to support a distance run. An elliptical is a stationary exercise machine that's found in home and commercial gyms. The standup machine's footholds and handlebars simulate walking, running and stair climbing while alleviating pressure on joints. (iStock)Claes recommends other cardiovascular workouts like cycling, swimming, the elliptical and similar gym machines for inexperienced or injury-prone runners because these options are likely to "help you get in shape with less injury risk."CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER"As your body gets stronger over time, you can consider switching over to running a mile a day in a safer way," Claes said. Cortney Moore is an associate lifestyle writer on the Lifestyle team at Fox News Digital.
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Aerobics & Cardio
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We know we’re supposed to exercise, and we know we’re supposed to do it often. But how often? What’s the most effective exercise routine to extend your longevity? According to researchers, the good news is that exercise routines can vary day to day and still be equally effective.“It’s recommended that you exercise for at least 150 minutes a week,” says Keith Diaz, assistant professor of behavioral medicine at Columbia University Medical Center. “You can exercise 30 minutes a day for five days, you can do longer workouts on the weekends or anything in between. All that matters is that you get it in.”In findings published last year in the British Journal of Sports Medicine, Diaz’s team found that for those who sat for less than seven hours per day, 150 minutes of exercise per week reduced their risk of early death by 80 percent. It did not, however, reduce the risk for those who sat for more than 10 hours per day. Diaz also cautions that while you can do it all at once and reap the health benefits, it might put you at an increased risk for injury. “If you go out and do it all at once you might hurt yourself, especially if you’re not used to it,” he says.Exercise is a Magic PillWhen it comes to longevity, there is no better tool than exercise because it changes us down to the cellular level, says Diaz. For example, exercise keeps the cells along your blood vessels that help them expand and constrict, expanded. This lowers your blood pressure and overall risk of cardiovascular disease. What’s more, exercise helps the body to lower blood sugar, improve cholesterol and even stave off certain types of cancer. And maybe even more importantly, it improves your mood. A large 2018 study of 1.2 million individuals published in Lancet Psychiatry found that regular exercise “significantly and meaningfully” improved self-reported mental health in study participants. “If you could bottle the benefits of exercise up in a pill, everyone would want it,” says Diaz. However, a small amount of research has shown that excessive exercise, for example, those who run ultra-marathons and triathlons, can damage the heart. One study published in the journal Current Sports Medicine Reports found that “very high doses of exercise may be associated with an increased risk of atrial fibrillation, coronary artery disease and malignant ventricular arrhythmias.” But Diaz says that the research is scarce. With so few people who exercise in excess, researchers have had trouble gathering them for a study. “We still don’t have enough data to find any upper limit for exercise,” he says.What’s the Best Type of Exercise For Longevity?While all types of exercise are helpful, if you could only choose one type, Diaz contends it should be cardio. Cardio exercise — including brisk walking, running, cycling and swimming — raises your heart rate and respiration into the moderate or more vigorous zone and keeps your heart muscle in good shape. “If you’re pressed for time, cardio is most important,” he says. But that doesn’t mean that other forms of exercise don’t extend longevity. Weight bearing exercise, done a few times per week, keeps your body functional into old age. Research published in the journal Preventative Medicine Reports found that weight bearing exercises, like lifting weights and more vigorous forms of yoga, help to improve skeletal and bone health with age. “It’s not just about living a long life, you want to be mobile for as long as possible too,” says Diaz.Stretching classes like yoga and Pilates help to keep the muscles healthy so you can exercise late into old age without getting injured. “The beauty of exercise is that it’s beneficial no matter when you start. Even if you don’t start exercising until you’re 60, it’s still proven to improve your health,” says Diaz. And when it comes to the best type of exercise for longevity, Diaz is hesitant to choose just one. “The best type of exercise is one that you’ll do regularly and that means you need to love it.”
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NEWYou can now listen to Fox News articles! Getting more exercise could be linked to a longer life.A new 12-page research article published in the American Heart Association’s Circulation Journal found that people who got extra exercise had a lower mortality rate compared to those who did not.The study, which was conducted by researchers from the Harvard T.H. Chan School of Public Health in Boston, Massachusetts, was published on Monday, July 25.Over a 30-year period from 1988 to 2018, a total of 116,221 adults were monitored and submitted exercise reports that detailed their "leisure-time physical activity."HOW TO EXERCISE DURING A WORK TRIP AND STAY FIT WHILE TRAVELINGMortality reduction was observed in study participants who got 150 to 300 minutes of vigorous physical activity per week and 300 to 600 minutes of moderate physical activity. Vigorous and moderate exercise have been linked to lowered mortality rates, according to a new study in the U.S. (iStock)Vigorous exercisers who participated in activities like jogging, running, climbing stairs, swimming, bicycling, aerobics, playing sports and working outdoors for 150 to 299 minutes, had a lower mortality rate between 21% and 23% for all causes of death.This exercise group also had lower cardiovascular deaths between 27% and 33% and lower non-cardiovascular deaths by 19%. People who exercised vigorously for more than 300 minutes per week "did not have further lower mortality," according to the study.Moderate exercisers, on the other hand, who participated in activities like walking, weightlifting performing lower-intensity workouts and calisthenics for 150 to 299 minutes, had a lower mortality rate between 20% and 21% for all causes of death.PREDIABETIC YOUNG ADULTS MIGHT HAVE HIGHER HEART ATTACK RISK: REPORT In terms of cardiovascular deaths, moderate exercisers had a 22% to 25% lower chance, and for non-cardiovascular deaths, moderate exercisers had a 19% to 20% lower chance.People who exercised moderately for 300 to 599 minutes per week had "3% to 13% further lower mortality," according to the study. Weekly exercise has also been found to lower cardiovascular disease death rates. (iStock)Researchers behind the study documented 47,596 deaths during its observation."The nearly maximum association with lower mortality was achieved by performing ≈150 to 300 min/wk of long-term leisure-time [vigorous physical activity], 300 to 600 min/wk of long-term leisure-time [moderate physical activity], or an equivalent combination of both," the team wrote in the study’s conclusion.STRENGTH TRAINING 30-60 MINUTES A WEEK COULD BE LINKED TO LONGER LIFE: STUDY However, the study’s participants were pulled from surveys collected by the Nurses’ Health Study and Health Professionals Follow-up Study, which may have skewed results.Most of the study participants were in their 60s, had a normal BMI, rarely ate more than 2,000 calories per day, drank alcohol occasionally and hardly smoked.There was a lack of racial diversity as well with more than 90% of study participants being White. People who exercised more than what the U.S. Department of Health recommends (151+ minutes) saw health benefits and lowered mortality rates. (iStock)The U.S. Department of Health recommends 75 to 150 minutes of vigorous activity per week and 150 to 300 minutes of moderate activity per week. CLICK HERE TO GET THE FOX NEWS APPHealth benefits can also be seen with a mix of vigorous and moderate activities throughout the week, the department says. Cortney Moore is an associate lifestyle writer/producer for Fox News Digital. Story tips can be sent on Twitter at @CortneyMoore716.
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If you have high cholesterol, one of the lifestyle changes you might consider as you work to bring your levels down is to start a workout program. While many doctors suggest brisk walks or resistance training, regular yoga may also improve your cholesterol. You can practice in a class online, in a studio with a group, or at home for free.
Yogaâs Effect on Cholesterol
On a biological level, exercise improves the things that affect cholesterol. âThe idea here is that yoga can be sort of like aerobics and resistance exercise. Those types of exercises have a very established benefit to cholesterol,â says Bethany Barone Gibbs, PhD, an associate professor at the University of Pittsburgh, who studies the effects of healthy lifestyle behaviors on cardiometabolic disease.
âWe know that there are anti-inflammatory effects. Exercise can reduce the low-density lipoproteins and it has probably the biggest effect on triglycerides. And then it also has the great benefit of increasing high-density lipoproteins. The overall changes in the cholesterol profile are all good.â
Thereâs  limited research on the link between yoga and lipid levels specifically. But there is more data on how it affects other things that impact high cholesterol.
âYoga isn't this magic pill that you take, and then you get all these benefits,â says Sally Sherman, PhD, an assistant professor at the University of Pittsburgh, who researches the effects of yoga on health. But she notes that it leads indirectly to desirable effects. For example, âWe know that yoga improves sleep. And (that) can really act as a pathway for so many other health benefits.â Many of these benefits, she says, actually show up as things like lowered cholesterol.
In a study, Sherman found that the energy expenditure for Vinyasa yoga reflected that of a moderate to intense workout, like brisk walking. Physical activity done at this level has plenty of health benefits that could affect your cholesterol levels:
What Kind of Yoga Is Best?
To get the most from yoga, itâs important to practice a certain style. Vinyasa is one of the many forms of the discipline that combines deep breathing and movement. âWe know that for optimal health, as adults, we need moderate to vigorous physical activity for at least 150 minutes a week,â Sherman says. âEven done slowly in a slow flow ⦠Vinyasa yoga meets (those) requirements.â
How to Add Yoga to Your Routine
Experts suggest that adults aged 19 to 64 get some type of physical activity every day. They recommend that the average adult get at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity each week. Vinyasa yoga can help you reach those weekly goals.
If you want to begin yoga as physical activity to improve your cholesterol levels, itâs important that you still follow your regular treatment schedule. Donât stop taking your cholesterol medications unless otherwise noted by your doctor.
Itâs also important to keep your care team in the loop when you begin yoga classes. There are two reasons for that, says Colleen Tewksbury, PhD, a subject matter expert for the Commission on Dietetic Registration's training programs in obesity intervention and weight management for adults. âOne is to make sure that it's safe for you to engage in activity, generally. But also, to talk about what activity options are availableand what might be the best for you. And that could be yoga.â
If youâre new to yoga, itâs a good idea to find a certified instructor either online or in person to help lead your classes. âWhen it comes to any sort of activity, especially a new activity, we get concerned about any sort of improper form, or pushing yourself further than what your body is really ready for,â Tewksbury says. âHaving a professional there to help guide you into this, even if it's just starting off, can be really beneficial.â
The Yoga Lifestyle and Cholesterol
After doing yoga as a means of exercise for some time, many people may want to adapt other elements of the practice as part of their lifestyle.
âPeople start to make other changes in their lives,â Sherman says. âAnd one of the things that yoga teaches is a plant-based diet. That's because that is the diet that creates less harm. Itâs healthier for the body and we have the data to back that up now. Plant-based diets are prescribed for lots of things, from Alzheimer's to cholesterol.â
When people adopt a plant-based diet, they often take in fewer calories throughout the day. Combined with the exercise from yoga, this can lead to slight weight loss. âAlthough 5, 10, or 15 pounds might not seem like a large amount of weight or a significant change, for someoneâs cholesterol levels, it makes a huge impact,â Tewksbury says.
When you begin to rely on a plant-based diet, you may also cut out certain components of meat and dairy that might be bad for your cholesterol. Tewksbury points out that saturated fat plays a role in cholesterol levels, and itâs primarily found in animal-based products. When people cut out or cut down on some of those food products, they âtend to start to bring down their saturated fat intake amounts, which can lead to lower cholesterol levels,â she says.
Tewksbury also notes that eating more soluble fiber, like oats or plant sterols, also helps to improve cholesterol. âThat is because those soluble fibers help bind to cholesterol to help remove them from the body,â she says.
Whether youâre looking to adapt yoga as a lifestyle or simply adding it to  your workout routine, the practice carries many benefits. âThere's mindfulness that is taught on the yoga mat,â Sherman says. âThat permeates life off of the mat.â
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It's the time of year when most people are focused on getting more exercise and setting new fitness goals.Though exercise has always been linked to better health outcomes, recent research shows that regular physical activity may even lead to living a longer life and increasing vaccine effectiveness.But the true difficulty lies in knowing how to start your fitness journey and finding time to make it to the gym. Luckily for you, there are some exercises that you can do from just about anywhere, regardless of your level of expertise, according to Kollins Ezekh, a personal trainer who has trained Shay Mitchell from "Pretty Little Liars" and Mena Massoud from the live-action "Aladdin" movie.16 exercises you can do from anywhereTo start a full-body workout, Ezekh encourages you to elevate your heart rate with cardio. "It would be very important, after starting with the cardio element, to activate your core," says Ezekh.After engaging your core, he suggests following up with lower body exercises, and ending off with upper body.CardioJumping jacksWalkJogCorePlanks (regular or side)Sit-upsCrunchesLeg raisesBicycle crunchesLower bodyBody-weight squats Squats with weights (considering using a gallon of water or holding your cat or dog if you don't own weights)Lunges Glute bridgesDonkey kicksUpper bodyPush-upsDips Exercise tips from a celebrity personal trainer"It's very important to make sure you feel the muscle in the right place. For example, if you're doing bicep curls, you need to feel it in your bicep versus feeling it in your shoulder and your back because you're overcompensating," he says. Exercising in the mirror can help you to assess your form, says Ezekh. And remember to always stretch after your workout as well, he adds."I would always suggest exercising at least three times a week, so every other day. You do want to give your body rest in between to make sure you recover."Sign up now: Get smarter about your money and career with our weekly newsletterDon't miss:6 exercises that keep your brain active and help reduce the risk of dementiaExercise 2-4x more than the HHS recommends to achieve maximum benefit, says new study
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Because pulmonary arterial hypertension (PAH) often causes shortness of breath, swelling, and fatigue, exercise may seem like the last thing you should do. But the right kind -- with your doctorâs OK -- can help symptoms and boost quality of life.
How Exercise Helps
Almost any way you slice it, exercise is good medicine.
âWe call sitting the new smoking,â says Eugene Chung, MD, chair of the American College of Cardiology Sports and Exercise Cardiology Leadership Council and professor of internal medicine at the University of Michigan. âIf you live a predominantly sedentary lifestyle, the biggest bang for your buck, health-wise, is to get up and start moving around more often.â
Regular exercise helps the heart and body work smarter, not harder. It keeps your blood vessels in good shape and eases inflammation. All these have a positive impact on PAH.
Hereâs how: PAH stresses the right ventricle of your heart. This stress starts a cascade of changes in your body. One of those is a bump in adrenaline, the hormone that triggers your âfight or flightâ response.
âExercise has been shown in multiple studies to help with decreasing inflammation and train the heart to respond to the adrenaline surge,â says Chung.
This improves your peak exercise heart rate. Thatâs how many beats per minute your heart can safely pump when exercising. It also lowers your blood pressure, which helps keep the cascade of changes from happening in the first place.
In short, exercise helps break the cycle of worsening PAH symptoms.
Best Ways to Move
âAny exercise program should be started in consultation with your doctors, and you should be followed regularly,â says Chung.
Your doctor understands your limitations and can tell you whatâs OK. Ideally, youâll exercise under the supervision of a cardiopulmonary rehabilitation program. As for the type of exercise thatâs best, Chung says they focus on aerobic activity. Thatâs the kind that gets your heart pumping, not isometric moves that make you hold your muscle in a contracted position or high resistance exercise like weightlifting.
To get your blood pumping, you can try:
Walking. Get your steps in on a treadmill or by taking a brisk stroll around your neighborhood. Aim for 1-hour sessions three times a week.
Swimming. Working out in water tones your muscles without straining your joints. You can do water aerobics or simply swim laps.
Cycling. Elliptical bikes and recumbent bikes are a safe way to cycle without risking a fall.
Other types of exercise include:
Yoga. Although there isnât much research about the direct benefits of yoga on PAH, its slow and mindful stretching reduces stress and lowers inflammation in your body.
Light resistance training. You can keep your muscles flexible and strong by using light weights (soup cans can work well) or just body weight. A rehabilitation specialist can teach you moves such as chair squats, wall pushups, calf raises, bicep curls, and more.
Itâs important not to lift heavy weights because it can worsen symptoms.
âIf you were to push it and do more high-intensity weightlifting, there's a chance that, depending on the cause of pulmonary hypertension, you could put increased strain on the right side of the heart,â says Chung.
Youâre more likely to hold your breath as you lift as well, which raises the pressure in your chest cavity.
What to Watch For
Like with any exercise routine, be on the lookout for signs youâve done too much. Keep these safety tips in mind:
- Exercise at a time of day when you feel best and have the most energy.
- Donât work out solo: Try to sweat it out with a buddy.
- Never hold your breath while working out.
- Always warm up before you work out and cool down afterward.
- Start small and do more once your body is ready.
Tell your doctor about any concerning side effects, like swelling or more shortness of breath than usual.
Show Sources
Photo Credit:Â monkeybusinessimages / Getty Images
SOURCES:
Mayo Clinic: âPulmonary hypertension.â
Eugene Chung, MD, chair, American College of Cardiology Sports and Exercise Cardiology Leadership Council; professor, internal medicine, University of Michigan.
UT Southwestern Medical Center: âWhy exercise beats bed rest for pulmonary hypertension patients.â
Stanford Medicine: âExercise and Pulmonary Hypertension (PH).â
Pulmonary Hypertension Association: âIntroduction to Cardio,â âIntroduction to Yoga,â âIntroduction to Strength Training,â âExercise and PH.â
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NEWYou can now listen to Fox News articles! TikTok's "hot girl walk" is one of the latest trends that has many lacing up their sneakers boosting their fitness and their self-esteem. The social media trend was created by a USC student named Mia Lind who is also known on TikTok as @exactlyliketheothergirls. She explained on her TikTok post that the "hot girl walk" involves walking 2-4 miles a day for nearly an hour and can include listening to uplifting music or podcasts. While doing the "hot girl walk," you mainly think about three things. They include: What you are grateful for? Your goals and steps needed to achieve them. Remind yourself of your personal beauty. Young fitness woman running in the city street. (iStock)On her social media post, the self-proclaimed creator of the "hot girl walk," said, "The challenge is not about losing weight but about you achieving your goals." In a video explanation on her Instagram post, Mia explained that before beginning one’s hot girl walk journey, the individual needs to write down three goals: personal, professional, and social – and check the status on these goals every 2 weeks. ARIZONA MAN GOES VIRAL ON TIKTOK FOR COOKING PIZZA, BURGERS IN HOT CAR The Instagram influencer even created a spreadsheet where you are not counting calories but actually tracking the days you walked and your goals. There is even a "hot girl walk" Spotify playlist one can listen to while they engage in their journey. Lind’s followers use a hashtag, #hotgirlwalk, to post photos of their walking journeys, which are typically done 3-5 days a week with some rest days. The Instagram trendsetter also suggested limiting drinking to social situations and promoted acts of kindness to others and to yourself. The University of Southern California student told one media outlet that she was looking for a form of exercise during COVID pandemic that she "didn’t dread" and liked the meditative element that coincides with going for long walks. According to media reports, Lind said walking was not viewed strongly as a form of exercise so she decided to rebrand it as a "hot girl walk," shared it on social media and it went global. She now has over 136 million views on TikTok and her followers range from college to middle-aged women. A warm spring morning in Utah. The University of Southern California student told one media outlet that she was looking for a form of exercise during COVID pandemic that she "didn’t dread" and liked the meditative element that coincides with going for long walks. (iStock)One of Lind’s TikTok followers, Giovanna Amodio, told Fox News that she began doing the hot girl walk while at college during the pandemic and said "I would 100 % say it boosts self-esteem." Amodio shared with Fox News that she began walking during the quarantine as a way of getting out of the house and seeing others in a safe way. When she began following the hot girl trend she said, "It developed into a way to help clear your head, have some alone time, listen to inspirational podcasts, and keep you in shape." TENNESSEE PARK UNVEILS NEW WALKING TRAIL MADE OF OLD, RECYCLED TIRES Studies have shown that walking can foster a positive affect even when participants are not even focused on the actual activity. Dr. DJ Moran, PhD, is an Associate professor at Touro University in New York, and commented on the TikTok trend to Fox News. "This trend shows the remarkable power of social media and hashtags to support a healthy trend. It’s fantastic that hot girl walks encourage more people to exercise and work on self-improvement. I’m really glad to hear more young adults are taking walks and doing it more frequently, especially while engaging in gratitude and self-reflection." A woman goes for a morning run. Dr. DJ Moran, PhD, notes that "It’s fantastic that Hot Girl Walks encourage more people to exercise and work on self-improvement. "I’m really glad to hear more young adults are taking walks and doing it more frequently, especially while engaging in gratitude and self-reflection." (Fox News)Moran, however, said, "I am a bit concerned that they are encouraged to think about how hot they are… As long as this is about self-improvement, great! If it is about self-aggrandizing, I’m not so thrilled." CLICK HERE TO GET THE FOX NEWS APPTamar Amitay is a physical therapist at Thrive Integrated Physical Therapy in New York City. Amitay told Fox News that this latest walking trend might have positive physical benefits. "Several studies have concluded that walking reduces arthritis relate pain. Walking protects the joints of the lower extremity, especially the hips and knees by lubricating them and strengthening the muscles that support these joints," Amitay said. Amitay said walking could also help promote heart health, prevent weight gain, and reduce the risk for cancer and chronic disease. Physical therapists told Fox News that if you do begin a walking program it is important to wear comfortable supportive sneakers and to stay hydrated.
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Rutgers researchers conclude that the timing and type of workout is critical for optimal effects
An analysis on the positive effects of exercise on blood sugar levels in people with Type 2 diabetes shows that while all exercise helps, certain activities – and their timing – are extremely good for people’s health.
The study, published in The American Journal of Medicine, provides a comprehensive but straightforward summary of the benefits of exercise on controlling blood glucose levels in people with Type 2 diabetes.
“The challenge with this is that most, if not all, people know exercise is good for them but they don’t know the best approach,” said Steven Malin, an associate professor in the Department of Kinesiology and Health at the Rutgers School of Arts and Sciences and an author of the study. “We targeted this issue by focusing on a few key parameters: the utility of aerobics versus weightlifting, the time of day that is optimal for exercise, whether to exercise before or after meals and whether we have to lose weight to get benefits or not.”
As part of the analysis, researchers sifted through dozens of studies and extracted common conclusions. Some of the key findings include:
- Habitual aerobic exercise: Physical activity, such as cycling, swimming and walking, that increases the heart rate and the body’s use of oxygen helps manage blood glucose.
- Resistance exercise: Working muscles using an opposing force such as dumbbells, resistance bands or a person’s own body weight benefits insulin sensitivity in those with Type 2 diabetes.
- Movement throughout the day by breaking up sitting time benefits blood glucose control and insulin levels.
- Performing exercise later in the day can result in better control of blood sugar levels as well as improve insulin sensitivity.
“In short, any movement is good and more is generally better,” Malin said. “The combination of aerobic exercise and weightlifting is likely better than either alone. Exercise in the afternoon might work better than exercise in the morning for glucose control, and exercise after a meal may help slightly more than before a meal. And, you don’t have to lose weight to see the benefits of exercise. That is because exercise can lower body fat and increase muscle mass.”
More than 37 million Americans have diabetes, and between 90 and 95 percent have Type 2 diabetes, according to the U.S. Centers for Disease Control and Prevention. People with Type 2 diabetes are insulin resistant, meaning that their cells don’t respond normally to insulin, a hormone that controls the level of sugar, or glucose, in the blood. High blood sugar is damaging to the body and can cause serious health issues.
While insulin resistance is harmful, scientists believe increased insulin sensitivity is beneficial. High insulin sensitivity allows the cells of the body to use blood glucose more effectively, reducing blood sugar.
Malin researches insulin sensitivity and teaches kinesiology, the study of human movement. He and several other faculty members at Rutgers support the concept of “exercise as medicine.” The idea, which is supported by the American College of Sports Medicine and is increasingly being borne out by research, is that exercise can be considered a first-line therapy.
“I'm one of those individuals who subscribes to that notion, and in that way, I think of exercise as a drug,” Malin said.
Malin and colleagues authored the study to offer the medical community up-to-date practical advice for their patients.
“Together, this idea of exercise timing and type is important because it helps medical professionals more accurately recommend exercise prescriptions to combat high blood glucose,” Malin said.
Other Rutgers researchers on the study included: Afsheen Syeda, a graduate student in the Department of Nutritional Sciences in the Rutgers School of Environmental and Biological Sciences; Daniel Battillo, a graduate student in the Department of Kinesiology and Health; and Aayush Visaria, an internal medicine resident at Rutgers Robert Wood Johnson Medical School. Visaria conducted the research as a postdoctoral fellow with the Rutgers Institute for Health, Health Care Policy and Aging Research.
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As the days grow shorter and nights begin to feel endless, finding solace in the dark winter days can be hard. Finding an activity that provides some peace of mind is more important than ever in these months. Stranger Things and Violent Night star David Harbour found his escape by running. Harbour is no stranger to the difficulty of turning your mental health around and hopping into a new wellness routine. While struggling with anxiety during the pandemic, he chose to clear his mind by hitting the streets for a daily run. Mustering up the energy to run for more than a couple of minutes at a time was initially challenging. Harbour told CNET he used to run for a handful of minutes and walk the rest, then repeated the set all over again. That's a familiar experience for most first-time runners, or those just getting back into the swing of working out. Once he overcame those mental and physical hurdles, however, Harbour said, he found undeniable positive mental and physical benefits from daily running. "My doctor recommended the three days a week, 35 minutes of cardio, and it's made a difference in all my blood levels, so that's just a sheer physical benefit," Harbour said. "Mentally, it strengthens your mind in the sense that you show up, and even on those days where you don't want to run or you feel tired, you just show up and you do what you can." While it may take some time to get into physical shape, overcoming the voice in your head saying "I can't do this" and fighting the natural urge to compare yourself to the person next to you can be one of the biggest challenges. Learning not to feel self-conscious about your mile time while the person on the treadmill next to you is running 10 times faster is hard. How did Harbour overcome this? "It's nobody else's run, and they shouldn't occupy space in your brain either. Your run, your life, your health, your well-being, is about you, the pace at which you go, and that's all there is to it." In an effort to promote physical fitness and mental health while contributing to his community this holiday season, Harbour is partnering with Brooks Running in support of its "Buy Gear, Give Gear" program. David Harbour (back row, center, with the maroon jacket) and Brooks Running surprise members of the nonprofit Back on My Feet for a run in New York, in partnership with Brooks Running. Brooks Running From Dec. 8 to Dec. 14, Brooks hosted a "Buy Gear, Give Gear" event, asking shoppers to donate "gear for a year" to Back on My Feet. Through offering financial literacy classes, job-skill training programs and daily runs, Back on My Feet aims to help people without housing and those living in addiction centers find a solid path to independence and physical fitness. On Dec. 3, Harbour surprised members of the Back on My Feet New York chapter with brand new Brooks gear during their run. He also partnered with Brooks as part of the "It's Your Run" campaign in August. "This Back on My Feet program is pretty profound in its simplicity. People are struggling and they don't know where to turn, and you give them a place and a time where they can show up and just do what they can do for that day," Harbour said. "There's something about having a nice pair of shoes that you use for running that has a ritual behind it when you put them on. You go downstairs, you put on your shoes, and then you go out for a run." Although Brooks' "Buy Gear, Give Gear" program may be over, you can still give back this holiday season by donating to the Back on My Feet organization. If you're looking to improve your mental health this winter, lace up your Brookses and hit the road for a run. Who knows, you may like it -- stranger things have happened. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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[1/7] People take a break during an early morning exercise inside Warren Hills cemetery in Harare, Zimbabwe, November 24, 2022. REUTERS/Philimon BulawayoHARARE, Nov 30 (Reuters) - It is early morning at a cemetery in Zimbabwe's Warren Park, a few miles west of central Harare, and 19-year-old Lesly Madubeko is drenched in sweat from an hour-long workout.He wakes up at 4 a.m. to join dozens of exercise fanatics jogging and joining aerobics classes in what he admits is an unusual location to try to keep fit.Many Zimbabweans are taking to working out after being cooped up during the COVID pandemic. But due to lack of facilities in the townships, residents have had to improvise and the leafy, multi-faith Warren Hills cemetery is proving a popular venue for some, if a bit worrying for others."People are uncomfortable about the graveyard, but I see nothing wrong with coming here. Our rural folk are always superstitious but we are not afraid," Madubeko tells Reuters.A few paces from where Madubeko is training, footballer Tichaona Macheka, 19, is holding an aerobics class."We have more space and it is peaceful here. Training at home means noise for our neighbours," Macheka says."The Muslim section of the cemetery was gracious to let us train here and I am glad more people are joining the class."Social work student Agnes Chigunde says the workouts have become part of her daily routine."I am not even afraid to walk here alone," she says. "I realised I was overweight, so I decided to come here so that I can do something about it. I am happy with the progress so far."Reporting by Nyasha Chingono; Editing by Olivia Kumwenda-Mtambo and Nick MacfieOur Standards: The Thomson Reuters Trust Principles.
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