January 23 2020, 12:01am,The Times

Jenni Russell

A new book shows counting calories and switching to processed foods is wrecking our bodies

Its new year, time for new diets and new theories on why the world is getting inexorably fatter. Evenings out are not a lot of fun. I am surrounded by friends looking glumly into their water glasses over dinner, refusing wine and cheese, butter and steak, looking anxiously at the apps on their wrists to check whether theyve hit 12,000 steps or 1,200 calories. Others decide not to come out at all. Why be dull in company when they could be scourging themselves with a couple of hours at Pilates or the gym?

Andrew Jenkinson is a bariatric surgeon who has spent 15 years studying this issue, treating people whove been tortured beyond endurance by trying to control their weight. His agonised patients have been

Excerpt from:
January crash diets are a fat lot of good - The Times

Plant-based, vegan diet is going to be one of the most popular diets this year

The last week of the years first month opens in the city on a healthy note. Imperfecto Shor Caf, one of Delhis few 24/7 cafs is hosting a nutrition camp at the restaurant with nutritionist Kavita Devgan, chef Neha Deepak Shah alongwith the restaurants chef Akanksha Dean.

This perhaps goes a long way to show how health is becoming paramount for not just nutritionist and a handful of health freaks but is slowly but surely becoming everyones agenda. Explains why a majority of millenials are constantly on a 'diet'. Elaborates nutritionist and dietician Kavita Devgan, Actually the word dieting has been given a wrong connotation; according to me the word diet does not mean giving up food, it just means replacing bad with the good. Chef Dean says, "At Imperfecto Shor we use healthy cooking methods like steaming, boiling, poaching, grilling, broiling etc. We also use seasonal ingredients that are freshly available in the market. We believe in using local organic produce and promoting local farmers as well."

Whats trending

According to the prominent clinical nutritionist Ishi Khosla, diet trends this year are heavily towards veganism and following a gluten-free diet. "I dont go into fads but I feel food sensitivities are increasing thats why people feel better on a vegan diet because it takes away the dairy. Essentially weve lost tolerance to modern wheat. Agricultural practices have changed rapidly in the 50 years and were now using hexaploid wheat compared to diploid wheat in the ancient times." She says good health is 80 percent diet and 20 percent other factors and suggests, "use alternative grains, rotate your grains, do millets, quinoa, rice of different kinds. We need to understand and the baggage of nutritional deficiencies which are almost with everyone today." Devgan too feels this year is going to see a clear move towards plants. She says, "This will be the year of the rise of part time vegetarians, that is people who consciously cut down on the amount of animal products they consume, and focus on including more plant based foods in their diet."

Myth check

The world of diets is replete with myths surrounding it. Add to that the overdose of information on the internet and you end up being thoroughly confused. Nutritionist Dr. Deepti Bagree, Head of Department Healthcare Division, RESET-Holistic Living Concepts busts the following myths.

Afaaf Shaikh, Nutritionist at Digestive Health Institute by Dr. Muffi lists the following.

EFFECTS OF A BAD DIET

By Delnaaz T Chand, Chief Dietician, Jaslok Hospital and Research Centre

A BAD diet is one that is super low in nutrients which would hamper the functioning of the body. The signs of a bad diet are not overt and drastic because the body adapts.

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Lightness of being - India Today

New Delhi: Fitness is trending like any other fashion that everyone wants to follow. But there are many misconceptions around fitness. For some, a skinny person is fit, for some a person with six pack abs is fit while for some a person who does exercise daily is fit. But, what exactly is fitness? A fit person is the one who can rely on his/her body to perform when need arises, can resist fatigue, feels energised and active all day and also, has glowing skin and positive outlook in life. Fit people generally have heart and lung endurance, muscular strength, muscular endurance, flexibility and a particular ratio of fat to lean mass in the body.

Many have turned into fitness enthusiasts today and are looking for the best path to lasting fitness. But what is the best out of all? Is it a crash diet, a crash course on fast abs, cardio training or a healthy diet combined with a brisk walk? No method out of all these is alone enough to be qualified for the best fitness solution.

Rishikesh Kuma, founder and Chief Executive Officer, Xtraliving, says crossfit has proven to be superior to others and helped people achieve an ideal fitness level. He explains:

What is crossfit?

Crossfit is a fitness regimen that involves safe, effective exercise and proper nutrition. Crossfit builds functional fitness, a commonly used term by gyms and fitness studios these days. But, most of them usually don't know what functional fitness is and how to achieve it. Crossfit's primary aim is to develop your core strength which is the foundation of functional ability. It moves to another level only when you have built a good amount of overall body strength and stability.

With a good core strength, you can lift objects easily and bend over without any scope of back pain.

Crossfit does not focus on physical strength alone. It helps you build mental strength and stability as well. How? The workouts at crossfit are physically and mentally challenging. People who have been associated with Crossfit have experienced a better performance and focus at work. This is because of the unique workouts at Crossfit that teach them how to make it through challenges.

What makes crossfit the best fitness solution?

The fitness programme of crossfit is a blend of three forms of fitness: metabolic conditioning (cardio), gymnastics and weight lifting. Metabolic conditioning prevents the chance of a chronic disease by boosting the intensity and strengthening your heart. Gymnastics helps you understand how to move your body without any resistance except your own body and also, stay flexible and coordinated. Weight lifting is the best method to increase your muscle strength and bone density. It makes your joints more stable by improving muscle tissue and joint mobility. In addition to this, every crossfit gym builds a cohesive community that champions everyone's progress in fitness.

The supportive environment at crossfit is ideal for long term health benefits such as decreased cholesterol, increased metabolism, decreased blood sugar and blood pressure and increased HDL cholesterol. The workout cycle is designed to give your body a positive hormone response including increased production of testosterone in men and normal hormone cycles in women.

Crossfit is breaking the age barriers as people of all ages from teenagers to senior citizens are actively getting involved to stay fit.

Original post:
What is crossfit, why is it fast becoming ultimate fitness mantra - Onmanorama

Contrary to popular opinion, to lose weight in a sustainable and healthy manner, you dont have to resort to a fad diet or even a gruelling workout routine. You can achieve your target weight loss goal very easily by making simple changes in your daily life and slowly working your way up in the gym.

One such simple change is calorie counting, and you can do it with the help of your smartphone! Here, to help you understand the nuances of it better, well let Taher Poonawala expedite his inspiring weight loss journey from 98 kg to 69 kg that commenced from counting calories.

Says Taher, at my heaviest, I weighed 98 kg. I attribute this weight gain to my sedentary lifestyle. I could not even walk for half a mile because of my excess body fat. So I decided to turn a new leaf by commencing on the below weight loss plan.

I started my weight loss journey by tracking and measuring all my meals via the HealthifyMe app. It has a great database in regard to Indian food. The app made it very easy for me to find the calorie count of whatever I was feeding my body, he explains.

QUICK READ: How many calories should you eat every day to lose weight?

Calorie counting is actually easier than the mathematically implied name suggests. All the food that we eat in a day are essentially just calories for the body. They are burned by our systems to produce energy and the extra calories get stored in the form of fat, leading to eventual weight gain. Counting your calories can help you create a deficit, which will help burn fat faster. Theres also a calorie deficit diet pattern than you can follow to do this efficiently.

A calorie deficit diet is a pattern of dieting that is based on the concept that as long as you eat fewer calories than you burn, youre bound to lose weight, according to Healthline. This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need to create without harming your health.

The deficit can then be created by cutting down empty calories and unhealthy fats. Keep in mind that the number of calories required to create a deficit is different for different body types.

If I ate more in terms of sugar or carbs I used to dilute my intake with my next meal, he adds. However, more or less, this is what my daily diet plan looked like:

Early morning: A glass of water with lemon or apple cider vinegar

Breakfast: 2 boiled egg whites and 1 whole egg

Mid-day meal: Fruits

Lunch: Salad made from greens veggies + a small serving of chicken + 1 roti

Evening snack: Bhel

Dinner: Green salad + a bowl of curd + 2 boiled egg whites

Apart from counting my calories, I also started working out on a daily basis. My exercise regime comprised a little bit of cardio and weight training.

There is no secret pill for fat loss or weight loss it's simple numbers. Many people lose hope very soon as a weight loss miracle doesn't happen overnight. Change takes time but change will happen so stay focussed.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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More on Fitness

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How to lose weight like this guy who lost 29 kg by following this easy and tech-savvy approach to fitness - GQ India

Heart attacks are usually the result of poor lifestyle decisions, such as going for long periods without exercising and eating an unhealthy diet.

Flouting exercise and a nutritious diet can lead to the development of abdominal fat, a dangerous form of fat that is associated with conditions that clog up the arteries, such as high blood pressure and high cholesterol.

Clogging up the arteries restricts the supply of blood and oxygen to the heart, a mechanism that raises your risk of having a heart attack, so reducing abdominal fat may save your life.

Strengthening the association between abdominal fat build-up and heart attack risk, a new study suggests carrying excess belly fat puts heart attack survivors at risk of a second attack.

Drawing on data from more than 22,000 patients who had suffered a first heart attack, experts at the Karolinska Institute in Sweden investigated the link between their waist measurement - an indication of abdominal obesity - and the risk of a second heart attack, or stroke.

Those who did suffer a second cardiovascular event - heart attack or stroke - were more likely to be "abdominally obese".

The most urgent finding is that that men with a waist measurement of 37ins or more, and women measuring 31ins or more around the middle, were "abdominally obese" - and at greatest risk.

READ MORE: How to lose visceral fat: Cut back on these three drinks

In fact, many studies have shown that low-carb diets are more effective at reducing abdominal fat than low-fat diets.

In an eight-week study including 69 overweight men and women, scientists found that people who followed a low-carb diet lost 10 percent more belly fat and 4.4 percent more total fat than those on a low-fat diet.

Additionally, research suggests that the ketogenic diet, which is a very low-carb diet, may also help reduce visceral fat.

One review suggested the belly fat-burning benefits of a following a keto diet can be attributed to the substitution high-carb foods with fat.

This link is supported in a study of 28 overweight and obese adults, which found that those who followed a ketogenic diet lost more fat, especially belly fat, than people following a low-fat diet.

While cutting down on carbs can accelerate abdominal fat loss, increasing your intake of protein may help to attack the harmful belly fat too.

Research suggests that eating more protein can help fend off hunger by increasing levels of the fullness hormones GLP-1, PYY and cholecystokinin.

It can also help reduce levels of the hunger hormone ghrelin.

Furthermore, studies have shown that protein can help boost your metabolism as well, which in turn promotes weight loss and visceral fat loss.

Additionally, many studies have found that people who eat more protein tend to carry less visceral fat.

A study in 23,876 adults showed that a higher protein intake was linked to a lower body mass index, higher good HDL cholesterol and a smaller waist circumference, which is a marker of visceral fat.

For optimal results, you should combine a healthy diet with resistance (strength) exercise and cardiovascular exercise to reduce the harmful belly fat, advises Bupa.

Symptoms of a heart attack can include:

View original post here:
Heart attack: Having this waist measurement could signal you are at risk - Express

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YouTuber MattDoesFitness tackles new diets or workouts and documents the experience on his popular channel. In his latest video, Matt researches how Arnold Schwarzenegger trained and ate during his bodybuilding days. Then, Matt sets out to try Schwarzenegger's former meal and fitness routine for 24 hours himself.

According to Matt's research, Schwarzenegger followed a high-protein diet and consumed roughly one gram of protein per pound of body weight. For the YouTube star, this means ingesting 207 grams of protein a day.

"That's quite a lot of food," he says when looking at his breakfast.

He begins the day by eating four sunny side up eggs, two strips of bacon, oatmeal with honey, home made bread with peanut butter, and black coffee.

"This is way more than I typically eat in the morning," says Matt. Then, he downs a protein shake before heading to the gym, where he trains shoulders and arms. According to the YouTuber's research, the former Mr. Olympia trained twice per day while he was in his prime.

Matt begins with shoulders and completes the following exercises, which he says mimics Schwarzenegger's routine:

Admittedly, Matt lifts much lighter than he normally would.

"There's no way I'm doing that [workout] with any substantial amount of weight," he says.

He ends the session with a calf, forearm, and ab routine that he believes follows Schwarzenegger's split.

"That's the longest I've been in the gym probably ever," says Matt. "I've been in the gym for probably about six hours."

He heads home and downs sweet potatoes, salad, and steak. Then, he rests for a whilebut before long, he heads back to the gym to complete his arm workout:

After, Matt heads to the grocery store and picks up beer and rotisserie chicken, which he read was one of Schwarzenegger's favorite post-workout meals.

It's safe to say that Matt has reached his target protein goal since an entire rotisserie chicken contains roughly 164 grams of protein. But he begrudgingly snacks on cottage cheese just to be safe.

"If you love cottage cheese you're an absolute freak," he says. "Just look at it, how is that going to be nice?"

Living like Arnold just isn't easy, or realistic for the average man, according to Matt.

"The volume [of reps] was stupid obscene," he says. "Ninety-nine percent of the population cannot maintain that because you're going to get injured. You wouldn't want to be doing that long term."

Take Matt's advice, and leave Arnold's routine alone.

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Watch This Bodybuilder Take on Arnold Schwarzenegger's Diet and Fitness Plan - menshealth.com

The paleo diet is one of the big 'buzz' diets of the last few years although it's arguably now been surpassed by the Keto diet, Have you ever wondered what it would be like to eat like a caveman? Perhaps not, but as well as helping you lose weight, paelo will also help you find that out as well.

The paleo diet, or Paleolithic diet to give it its full title, is a diet designed to mimic that of people who lived in the Paleolithic era of history. Clever, right? The Paleolithic period began around 3.3 million years ago, but whats important in the context of the paleo diet is that it was a time when food was sourced by hunter-gatherers, rather than by going to Tesco.

We dont know exactly what our prehistoric ancestors ate, but researchers believe they ate whole foods, which means food that is unrefined, with no additives. Thats a pretty sensible guess given they didnt exactly have the technology for much food-processing.

The concept of the paleo diet is that because Paleolithic people didn't have ways of processing and adding to food like we do today, they avoided many of the health problems we face in the 21st century. Today, scientists and nutritionists associate multiple diseases, diabetes, heart disease and obesity to name a few, with poor diet.

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(Image credit: Pexels)

Because we dont know exactly what our ancestors ate, and because what they ate would depend greatly on what was readily available to them based on location and season, the overarching concept that 21st century paleo dieters should stick to is to only eat whole foods and avoid processed foods.

There is no calorie counting. Instead the Paleo diet removes food groups typically high in calories, such as carbohydrates.

Although there is no calorie counting, as with any method of weight loss the Paleo diet seeks to reduce calorie intake. This is because weight loss ultimately boils down to consuming fewer calories than you burn also known as a calorie deficit.

On the Paleo diet calories are reduced by avoiding sugary and high fat foods. Instead Paleo diet foods are low in fat and high in protein (on average you should look for 25 - 30% of your calories to come from protein if following the Paleo diet), which helps you burn fat and build lean muscle mass.

Studies have shown links between overeating processed foods that are high in things like salt and trans fats contribute to diseases like diabetes and heart disease, as well as weight gain. In theory, by only eating naturally-occurring, whole foods, our prehistoric ancestors were less likely to develop these conditions, and more likely to have have low BMIs (although they wouldnt have called it that, of course).

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Paleo diet foods are foods that were available to our prehistoric ancestors and so should be naturally occurring and unprocessed. Meat and fish, fruit and vegetables, potatoes, nuts, seeds and eggs are all allowed, as well as herbs and spices and oils to help flavour your food.

Its recommended that you opt for grass-fed animals and organic produce where you can, but it depends on how strict youre being (and the price tag).

If youre not being too strict and know that you'll cave if you can't occasionally indulge in a treat, the recommended treat options are red wine and dark chocolate.

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The main food groups to avoid when following the paleo diet are grains, most dairy (anything that needs to be pasteurised or processed is not a paleo food), non-naturally occurring sugars and vegetable oils. In reality this does equate to a LOT of food, as many packets, jars and tins that youll pick up off a shelf in the supermarket will contain sugar or salt additives at least.

It will be considerably easier to follow the paleo diet if you start shopping in smaller shops like butchers and greengrocers, and avoid anything that comes in a packet, particularly if theres an ingredient you cant pronounce.You might be a little surprised to learn this includes dried beans, pulses, lentils and other seemingly very healthy things. But if a food wasn't available to Captain Caveman, it's not available to you in this diet.

The paleo diet is not specifically designed to be low-carb, but naturally given these restrictions you will find yourself consuming far fewer complex carbs.

(Image credit: Pixabay)

A significant difference between paleo and other diets is the absence of calorie counting. This means that there is no restriction on how much you eat, but instead a focus on what you eat. As a result, users describe the paleo diet as filling, without issues with hunger associated with other diets, such as the military diet or intermittent fasting.

One user, Sharon, told us that following paleo has given her loads of energy, and that she feels "no hunger or cravings as [the] food is lovely." She also experienced gradual weight loss.

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The concept of the paleo diet is relatively new, but studies have been conducted to see how effective it is for weight loss.

One study found that a group following the paleo diet lost an average of 2.3 kgs and 1.5cm from their weight circumference after three weeks. Its important to note that the sample size was only 14 people.

Another study, which looked at 70 woman over a period of two years found that the half who followed the paleo diet lost twice as much weight within 12 months as the half following a low-fat, high-fibre diet. Whats especially interesting is that the women were assessed again after a second year and while both groups had put some weight back on, the paleo dieters lost 1.6 times more weight overall. It should be noted that this study was specifically on middle-aged women deemed to be 'obese'.

Paleo is not by any means an easy diet to switch to. While staying away from 'processed foods' sounds like a great idea, in this context it includes milk, flour, lentils and plenty of other staples of the western diet.

The paleo diet can be difficult to stick to due to the lack of fibre and higher prices of some of its staple ingredients. There have also been no large-scale, long-term studies that demonstrate its effectiveness or which have looked into potentially negative effects of the paelo diet. However, there is plenty of anecdotal evidence from people who have stuck to the diet that it can help with weight loss.

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Lose weight with the Paleo diet: everything you need to know - T3

Sagar Varma never wanted to find himself in a hospital again. The 27-year-old IT worker from Warren, Michigan, tore his ACL in 2009, but didnt get it looked at until eight years later. He required two surgeries and months of recovery, during which he couldnt do much more than sit and eat. Varma had been heavy as a kid, and at 25, he was at 63 and weighed 300 pounds.

But preparing for his surgeries, hed begun working out and dropped to 265 pounds. After surgery, though, he was stuck eating delivery fast food again. In his heavier days, it had been a familiar pattern. I used to feel bad that I was heavy, so to feel happy, I used to eat fast food, he says. Taco Bell and McDonalds a few times a week made him feel happy, until the next morning when he woke up and felt badwhich led him back to more fast food.

Having surgery had given him a reprieve from that cycle, but then, as he recovered, the weight started to creep back up. He didnt want to waste his chance. I made a promise to myself that I would never go back to a hospital again, he say. I wanted to change my lifestyle."

He started walking 30 minutes a day while his leg healed. After about six months, he felt recovered enough to start jogging, hitting 1.5 miles a day. Even through the cold Michigan wintereven in the snow;I do not recommend ithe hit his marks. Then he added weightlifting, working to build his strength. He still had a soft spot for junk food, so he tried swearing off meat; going vegan for a few months dropped his cholesterol and triglyceride levels so much that even his doctor was impressed.

He dropped down to 225 all by himself, using a free app called JeFit, talking to his trainer friend, and learning proper form from YouTube videos. He hired a trainer for more help, and with guidance on diet and workout routines, hes now down to 213 poundsin a year, hed dropped 85 pounds and added muscle.

I used to wear XXXL and I now wear M (slim fit), he says, something he thought he would never achieve. Hes more confident; working out has become a part of his routine. Hes aiming to lose the last of his love handles, then build more muscle for an aesthetic look. Im a huge fan of Hugh Jackman and Ryan Reynolds, he says.

Varma stays motivated thinking about how he felt eating junk food and recovering in the hospital. He doesnt want to go back to that. He started following weight loss stories on Instagram, and eventually posted his own photos. The supportive response from his friends and family buoyed him and kept him going.

A ton of people have already said this and I am no different, he says: the keys to success were workout, diet, and consistency. For him, it also helped to have someone hold him accountable. He told friends what he was doing, using their imagined judgment of him if he failed as a motivator. That is a weird way of pushing oneself, he says, but it helped me.

Link:
This Guy Kicked His Junk Food Habit and Lost 85 Pounds in One Year - menshealth.com

Jessica Simpson has become an expert at dropping her baby weight fast. Now, her former diet coach Liz Josefsberg reveals the tips she shared with Jessica to help her slim down and keep it off.

Jessica Simpson, 37, welcomed baby number three, herdaughter Birdie Mae Johnson, in March 2019 and famously dropped 100 pounds of baby weight in just six months. Of course, it wasnt her first time dealing with postpartum weight loss. When she was slimming down after her first two kids Maxwell, 7, and Ace, 6, Jessica hired nutritionist Liz Josefsberg to help her learn how to eat right for her body.

The celebrity nutritionist, who spoke to HollywoodLifewhile promoting her new line of CBD products and how they may help with weight loss, told HollywoodLife EXCLUSIVELY, During the time I worked with Jessica following the birth of her first two children, she was following Weight Watchers. She spent well over 6 months working off weight from her first and second pregnancies. She ate regularmeals throughout the day. Usually three times and a snack. The key forJessicawas moderation and learning to indulgeintelligently.

Liz also revealed that Jessica drank a lot of water and explained why its so important when it comes to losing weight. Hydration is a secret weapon for weight loss. In my book Target 100 I urge people to get in at least 100 ounces per day. Which might seem like a lot, but it is right for our bodies. Staying fully hydrated while losing weight is critical. Much of the overeating we do is mistaking thirst for hunger. If we can keep our bodies, which are made up of over 60% water, hydrated, they burn calories and metabolize food at an optimal rate!

According to Liz another reason that Jessica is so successful at losing her baby weight is shes found a simple way to get moving every day. Jessica loves to walk. She gets out almost every day to hit at least 10,000 steps. She loves it because she can do it anywhere, she can do it with her family and it helped her lose weight after every baby.

Liz, who works with clients across the country, has recently started using CBD, short for cannabidiol, in her practice and she explained to HL how it may help with weight loss. In my experience CBD helps my clients feel less anxious and stressed out. It takes an edge off and relaxes themto begin to feel like they are more in control and can make better food decisions. Much of the overeating that my clients do is due to stress and anxiety.

Eating food releases serotonin to reduce stress in the moment. They have created bad habits around using food to reduce stress.If I can get them to take CBD regularly they report feeling much calmer and less stressed. Less stress equals less stress eating and therefore lower body weight!CBDcan reduce muscle soreness. For my clients attempting to increase exercise to assist with weight loss, this can really help them as they push their bodies to new levels of exercise.

I also encourage clients to use CBD is for enhanced sleep. Getting better, more quality sleep leads to lower weight as well because when we dont get good sleep and feel tired all the time, we tend to overeat to try and stay awake. If I can help get clients sleep in line they will start to see more weight loss results.

Continue reading here:
Jessica Simpsons Nutritionist Shares The Exact Diet That Helped Her Lose 100 Lbs. So You Can Try It - Hollywood Life

Terry Crews hasnt been on an NFL team in 24 years, but at the age of 51-year-old, Terry Crews looks like he could be a professional football player or even a pro bodybuilder. Crews shared a photo of his amazing physique on Twitter, and the internet was in awe.

The Brooklyn Nine-Nine flaunted his muscles on Twitter as a way to promote Americas Got Talent, which he hosts.

MY NECK, MY BACK, MY BICEPS AND MY LATS!!!!! #SweatForSuccess Heres some BACK inspo before @AGT is BACK tonight at 8!!!!!

In the mirror selfie, Crews showed off his chiseled stomach, engorged biceps and his back that looks like a mountain.

To keep in shape, Crews has been practicing intermittent fasting since 2012. He says intermittent fasting has been a bit of a fountain of youth for him. Crews doesnt eat his first meal until 2 p.m. and eats as late as 10 at night. In his 16 hours of fasting, he will allow himself to drink coffee, tea, coconut oil, or amino acid drinks.

Crews diet includes foods such as apples, vitamin shakes, protein shakes, yogurt with granola, omlets, salad, and chicken.

The Expendables actor usually wakes up before 5 a.m. to start his day his workout. Crews begins with a cardio warmup, typically on a bike or treadmill. Exercises include upright row, power clean, Romanian deadlift, incline bench press, machine press, dumbbell flye, free-weights, deadlifts, squats, and jump squats.

The 63, 245-pound Crews utilizes a 24 workout, where he does four different exercises of six reps each (which equals 24). The former NFL player focuses on shoulders, back, core, lower body, press-ups, pull-ups, and bicep curls.

For me, one of the most valuable biceps exercises is actually the pull-up, Crews told Mens Health. A lot of people spend some time on barbells. For me, when I started to master the pull-up, my biceps really, really started to show.

I do tons of press-ups, Crews adds. And not just on chest day, sometimes two or three times a week. Simply just to warm my body up. It works. And its kind of like, if it aint broke, dont fix it.

Crews said he does an hour or two lifting four times a week and runs four miles on the treadmill after each lifting session.

Now, you know the celebrity diet and workout of Terry Crews so you can get in the best shape for 2020.

[MensHealth]

See the article here:
51-Year-Old Terry Crews Flaunts Amazing Physique That Has Muscles On Muscles Learn About His Diet And Workout - BroBible