Between her cosmetics line, starring role on Keeping Up with the Kardashians, and parenting daughter Stormi, Kylie Jenner's free moments are undeniably few and far between. However, that hasn't kept the Kylie Cosmetics founder from making plenty of time for her healthincluding regular trips to the gym.

In a new workout video, Kylie bares her abs, revealing the results of her hard work. Read on to see Kylie's incredible progress and find out how she's making her health and fitness a priority. And for more celebrity food and exercise tips, This Is Bella Hadid's Exact Diet and Workout Plan.

Kylie has admitted in the past that she typically prefers exercising outdoors or at home, telling Harper's Bazaar in 2020, "I never find myself in a gym."

However, more recentlyincluding in her latest ab-bearing photoKylie has been hitting the gym hard, revealing her favorite ab exercises to fans. So, what does the star do to keep her abs toned? In a March 29 Instagram video, Kylie revealed her core-toning routine of crunches, planks, side, planks, and toe touches.

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It's not just core work that's helped Kylie get fitter and healthier, however. The star revealed on Instagram that she gets her heart rate up by running, doing high-incline treadmill workouts and uphill runs before starting her weight-bearing work, as well as the occasional 3.5-mile run outdoors.

Her new fitness motto? "Never miss a Monday!"

You won't catch Kylie forgoing breakfast to get her fit figure. On April 21, Kylie revealed the mix of healthy protein and carbs she eats in the A.M. for energy: oatmeal topped with sliced bananas, blueberries, blackberries, raspberries, a scoop of peanut butter, and a sprinkling of edible flowers.

For more on how your favorite stars get in shape, check out Christie Brinkley Beams In New Beach PicsHere's How She Stays Fit.

While Kylie may be dedicated to her health and fitness goals, she's not depriving herself, either. In early March, the reality star made a pit stop at McDonald's after a long day on set, allowing herself to indulge in her favorite snacks from the fast-food chain, including French fries, Chicken McNuggets, cinnamon buns, and soda.

"I haven't been to McDonald's in a really long time. The last time I went to McDonald's was, like, two weeks before I had my daughter," she told her followers. "This is really big for me because I love McDonald's."

For insight into how celebs stay in such great shape, check out "Bachelorette" Star Andi Dorfman Reveals Exact Workout and Diet in New Bikini Pics.

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Kylie Jenner Shows Off Her Toned Abs in New Gym Video - Eat This, Not That

The term freshman 15 is commonly used in America to describe the weight students tend to gain during their freshman year in college, which is believed to be around 15 pounds (7 kg).

While first-year college students might not gain exactly 15 pounds (7 kg), studies show that most college students gain some weight during their first year.

For example, in a review of 32 studies, researchers found that more than 60% of college students gained an average of 7.5 pounds (3.5 kg) during their freshman year (1).

Thats a faster pace of weight gain than in the rest of the population (1).

This weight gain may not be surprising, considering that college is a big lifestyle shift for students. It also tends to be the first time many students make all their own decisions around eating and exercise (2).

Freshman 15 is a term used for the weight students tend to gain in their first year in college. While it may not be exactly 15 pounds (7 kg), studies suggest most students gain some weight in their first year.

There are many reasons college students may gain weight during their first year.

The following information explains some but not all of the common reasons for gaining weight.

In the United States, most students move onto their schools campus, where they have prepaid meal plans for the duration of the semester.

Since cooking in the dorms is hard and sometimes impossible if you dont have access to kitchen facilities, meal plans are typically your best bet.

With meal plans, you typically have to swipe your student ID or prepaid meal card to access the cafeteria, where you can fill your tray with what youd like to eat.

Although many campus menus offer healthy options, it can be tempting to go for less healthy processed foods, especially when people around you may be eating those less healthy foods or when youve had a long, stressful day of studying and activities (3).

It may also be harder to control portion sizes when food is served in an all you can eat format, which could contribute to greater calorie intake that leads to weight gain.

College also involves a lot of social events put on by various clubs, organizations, and dorms. They tend to include food, and the options are often limited to takeout foods such as pizza.

One study of 756 first-year college students found that after starting college, students who lived on campus generally ate fewer healthy food options such as fruits, veggies, and dairy products (4).

Calories dont count more significantly when consumed at night. However, studies show that late eaters tend to eat more calories overall.

In one study, researchers found that people who ate between 11 p.m. and 5 a.m. consumed around 500 more calories per day and gained about 3.5 pounds (1.6 kg) more per year than people who ate only during daylight hours (5).

One reason for this may be that people who commonly eat late at night tend to go for more convenient, less healthy, high calorie foods since it may be harder to make healthy food choices late at night.

This may be especially true when youre on campus with limited food options outside of the dining hall.

On top of this, studies suggest that up to 60% of college students find themselves sleep-deprived for various reasons, such as studying late (6).

People who are sleep-deprived tend to consume more calories and crave foods that are convenient and less healthy and contain more calories (7, 8).

The college experience can be both exciting and stressful.

Many students may find themselves stressed with the pressure to do well on exams, balance their studies with social life, and cope with the financial burden of student loans.

Studies have found that people who are stressed are more likely to gain weight for reasons such as altered hunger hormones and increased cravings (9, 10, 11).

Plus, many people find themselves seeking comfort in food during stressful times. At those times, they may tend to eat highly palatable, less nutritious foods that are high in sugar and fat, such as ice cream, chocolate, lollipops, and potato chips (12).

College is the period of life when many people start drinking alcohol.

While the occasional drink likely wont contribute to much weight gain, heavy drinking during your freshman year can quickly rack up excess calories.

Studies estimate that more than 30% of American college students drink heavily, with more than 42% of students reporting one or more episodes of heavy drinking in a month (defined as more than five standard drinks for men and four for women) (13).

Consuming alcohol frequently can quickly increase your calorie intake and lead to weight gain, as alcohol itself provides 7 calories per gram. Also, alcoholic drinks may contain additional calories from carbohydrates and fat, depending on the mixers used.

Aside from simply increasing your calorie intake, alcohol can affect your weight in other ways.

When you drink alcohol, your body prefers to metabolize it before carbs or fat, which means calories from those nutrients may be more likely to be stored as fat (14).

Additionally, studies suggest not only that alcohol can increase your appetite but also that when youre intoxicated, you have decreased inhibitions around food. This may mean youre more likely to choose less nutritious, high fat, high salt foods (15, 16, 17, 18).

Exercise is great for both your physical and mental health. However, studies have found that people tend to be less active as they transition from high school to college (19, 20).

On top of this, college students tend to engage in more sedentary activities, such as sitting down for long periods. An analysis of 125 studies in students found that students on average sit for more than 7 hours per day (21).

Sitting for long periods means you burn fewer calories over the course of the day, which can lead to weight gain especially if youre eating the same way you did when you were more active, such as in high school.

Studies have also linked more sedentary behavior to a number of negative health outcomes as well as increased feelings of anxiety, depression, and stress, which are not good for overall well-being (22, 23, 24).

There are various causes for weight gain during the freshman year, such as eating in dorms, social events, eating late at night, stress and emotional eating, increased alcohol intake, and decreased physical activity.

While gaining weight in college may seem unavoidable, there are plenty of things you can do to help prevent it and keep yourself feeling better in the long run.

Below are some tips to help you manage your weight in college.

To begin with, its a good idea to make an effort to stay active during your time in college.

Try to find activities you enjoy and schedule regular exercise into your weekly routine. You could try jogging, following a YouTube workout, lifting weights, or joining a group fitness class.

Increasing your daily activity doesnt necessarily mean you have to go to the gym or exercise more. Simple things like walking to your classes or taking the stairs instead of elevators can make a difference in the long run.

If you tend to study late at night and need snacks to stay focused, prepare some healthy snacks beforehand that will keep you focused, curb your appetite, and help you stay away from less nutritious, higher calorie fare.

Its also a good idea to stock some healthy snacks in your dorm room to reduce the urge to eat processed foods when hunger or cravings hit.

Here are some great healthy and convenient snack options you can keep in your room:

Its also a good idea to cut back on sugary drinks and alcohol. Theyre generally high in empty calories and lacking in nutrients, and they dont curb your appetite the same way whole foods do (25).

When it comes to navigating the dining hall, start by filling your plate with plenty of vegetables, fruit, whole grains such as brown rice, and a source of lean protein like fish, chicken, or beans.

Filling your plate with more healthy nutrient-dense foods like these will leave less room for unhealthy items.

Building a balanced plate with a combination of fiber-rich whole grains, colorful produce, and lean protein will also help you stay fuller longer, give you the energy to power through a long day of classes and studying, and help prevent unwanted weight gain.

Stress can be difficult to manage and can affect your weight and mental health.

There are many approaches to stress management, so its a good idea to take some time to figure out which healthy ways to manage stress work best for you.

Some great ways to help relieve stress include:

If youre having trouble finding a healthy way to manage stress, consider seeking help from a mental health counselor at your college.

You can do many things to avoid weight gain, such as finding ways to stay active, keeping nutritious snacks on hand, choosing healthier options from the cafeteria, and finding healthy ways to manage stress.

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The Freshman 15: Causes and Prevention Tips - Healthline

During the initial weight loss phase of the HMR diet, you do not need to do much food shopping, preparation, or cooking. You will order a specific amount of HMR-approved foods, which will be shipped to your house. The only other foods you will purchase on your own are fruits and vegetables. From those you can choose your favorites from this list:

Day 1

BreakfastMultigrain chocolate shake

Snack1 cup of fruit

LunchChicken enchiladas and 2 cups of vegetables

Snack Chocolate shake blended with 1 cup of fruit

Dinner Vegetable stew with beef

Snack Vanilla shake mixed with 1 cup of frozen fruit

Dessert Pudding

Day 2

BreakfastVanilla shake

Snack1 cup of fruit

LunchChicken with barbecue sauce and 2 cups of vegetables

Snack Chocolate shake

Dinner Mushroom risotto and 2 cups of vegetables

Snack Vanilla shake mixed with 1 cup of frozen fruit

Dessert Pudding

Day 3

BreakfastVanilla shake

Snack1 cup of fruit

LunchLentil stew and 2 cups of vegetables

Snack Chocolate shake

Dinner Chicken pasta Parmesan and 2 cups of vegetables

Snack Vanilla shake mixed with 1 cup of frozen fruit

Dessert Pudding

Entres

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The HMR Diet: Weight Management Plan Reviews, Cost, Foods, and More - Everyday Health

Nutrition plays a significant role for both, the COVID-19 patients and those who are on the path of recovery. During COVID-19, the body gets weakened and it continues for days even after recovering from the symptoms. Thus, it becomes essential to consume the right kind of diet for a speedy and complete recovery of the body. We spoke to celebrity nutritionist Sandhya Gugnani and she recommended some food and diet tips based on the latest research. Recommended dietary allowance (RDA) for Covid patients Start with meeting 50% of the nutritional requirement of the patient and proceed to 70% by the 3rd day, gradually increasing to 100% by the end of the week. Calorie requirement / RDA

Oral Nutritional Supplements (ONS) In case of diarrhoea

Five serving of all coloured fruits and vegetables are a must to get adequate vitamins and minerals when you are COVID positive. You can have small amounts of dark chocolate with at least 70% cocoa which can lift your mood, get rid of anxiety and will also boost your immunity.

Most COVID patients experience loss of smell and taste or difficulty in swallowing. It is important to eat soft foods at small intervals and to add amchoor in the food.

Sample Diet Chart

Common questions to be addressed

Consume energy-boosting foods like banana, apples, oranges or sweet lime juice to deal with post-COVID fatigue. Add sweet potato in the salad or as a part of your meal. Take warm water with organic honey and lime.

How to manage dry cough?

Drink plenty of fluids, like warm water with tulsi leaves to manage COVID symptoms, like cough and itchy throat. Avoid sugary drinks, alcohol, coffee as it leads to dehydration. Inhale steam with the tongue out at least 2-3 times a day.

Originally posted here:
Diet plan and food dos and don'ts for COVID-19 patients - Times of India

Written by Shwetha Bhatia

In my practice so far, Ive managed cases from mild to severe across various age groups. As we fight the second wave, here are guidelines for those recovering from Covid 19 infection. A good diet promotes faster recovery. We now know that Covid is an inflammatory condition that can have lasting effects for up to six-eight months after discharge affecting different organs, especially the liver and lungs.

Diet

Aspects that need to be kept in mind:

*Managing other complications if any e.g.., hypertension, diabetes, kidney dysfunction, cardiac involvement. *Digestive disturbances, loss of taste/smell. *Difficulty in breathing *Difficulty in swallowing, especially in those who may have been intubated during hospitalisation.

Calories

Adequate calories must be provided depending on the patients nutritional status. Malnutrition is not only having low body weight but also the inability to maintain healthy fat:muscle ratio.

Patients with obesity often have respiratory dysfunction, impaired immune function, increased inflammation and low lung volume and muscle strength. These individuals are more prone to pneumonia and cardiac stress. Obesity with diabetes is even more complicated. Caloric restriction is needed for ensuring healthy fat loss and lean mass maintenance in obese patients.

Protein

It is indicated as a top priority. It is recommended to be at 1.2-1.3 g/kg per day; increasing the supplementation of branched-chain amino acids (BCAA) to 50 per cent, to prevent muscle loss and enhance the strength of respiratory muscles. Whey protein is the ideal choice if budget permits, at least for the first two-three weeks. If not, fresh curd, paneer or thoroughly cooked eggs can be given depending upon meal preference and digestive function. Protein must be individually adjusted with regard to nutritional status, physical activity level and digestive tolerance.

Carbohydrate

The total must not exceed 100-150g per day. The usage of carbohydrates leads to the production of equal carbon dioxide (called respiratory quotient) which must be avoided to decrease respiratory distress. If the patient is diabetic, he/she has to be monitored closely for episodes of glucose highs and lows and the medication needs to be adjusted. Persistent high glucose is an effect of infection and can also delay recovery. Opt for pulses, dairy, and vegetables over grains. Avoid fruit juices.

Fat

To maintain calories, the proportion of fat can be increased. Give priority to the use of medium-chain fatty acids. Also, increase the proportion of omega-3 fatty acids. They play a major role in immune responses. They reduce inflammation. Coconut oil, butter, ghee, nuts, MCT oil can be used. Olive oil, rice bran oil, groundnut oil can also be used for cooking.

Vitamins/minerals

Routine supplements of multivitamins and minerals are needed with emphasis on adequate vitamin B/C/D, zinc, and selenium. Iron deficiency or anemia should be treated.

Immuno-nutrients

These are specific nutrients shown to have a considerable influence on immune function. There are several types of immunonutrients, such as arginine and glutamine which support both the immune and the digestive system. Curcumin (found in turmeric and as capsules) also aids recovery.

Probiotics

The alteration of healthy gut bacteria is due to the increase in gut permeability. This occurs as a result of infection as well as treatment with antibiotics. This drives the inflammation further. Probiotic supplements help to restore immunity. They need to be prescribed by a doctor in this case.

Fluids and salts

Even mild fever is associated with loss of fluids which can lead to dehydration. Thin buttermilk, soups, coconut water (unless there is a potassium restriction), salted lemon water and ORS can be used. For cardiac and kidney patients, the volume of fluid and sodium, along with other electrolytes may have to be restricted. Your physician will advise you on the total fluid intake for the day.

Meal frequency and consistency

If the patients dry cough and sore throat are severe, solid food intake may decrease. Therefore, warm, soft foods and supplements can be used. Small frequent feeds would be better if the appetite is less, timing of fluid consumption should be in between meals and not with the meal.

ICU patients can have swallowing issues called prolonged post-extubation swallowing disorder after discharge. This can last even up to four months after and must be managed with alternatives.

Exercise

Prolonged homestay may lead to reduced regular physical activity and hence a drop in muscle mass. ICU patients suffer the most muscle loss. Once the patient is stable and the physician gives a clearance, exercise must be slowly encouraged as per tolerance.

Safe, simple, exercises may include, strengthening exercises, activities for balance and control, stretching, or a combination of these to maintain fitness, done preferably under guidance.

Finally, patients may need support with their mental health as well. Seek counselling from appropriately trained mental health professionals.

Even if you are vaccinated, heres why you should still wear masks:

*No vaccine is 100 per cent effective. *No vaccine is effective right away. It takes about two weeks for the immune system to make the antibodies that block viral infections, especially in the case where two doses are needed. *In other words, a vaccinated person might still be able to spread the virus, even if they dont feel sick. *A vaccinated person might still be able to contract the infection with milder symptoms. *Masks protect against any strain of the coronavirus, in spite of genetic mutations.

The best hope for ending the pandemic isnt to choose between masks, social distancing and vaccines, but to combine the three approaches to work as a team.

(The author is a nutritionist and dietician)

For more lifestyle news, follow us: Twitter:lifestyle_ie|Facebook:IE Lifestyle| Instagram:ie_lifestyle

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Post Covid-19 care: Nutritional guidelines for those recovering from coronavirus - The Indian Express

And this is where we like to position whole body vibration and power plate.

Vibration, in its simplest form is movement, so when you add more movement to the body, the body responds in a multitude of ways at both a physiological and psychological level.

So, whether it be a massage and quick stretch first thing in the morning for blood flow and pain reduction to start the day, a warm up before a morning jog to get more out of your workout and reduce injury risk, a quick lunch time movement session enhanced by greater muscle activation or a relaxing yoga flow at the end of a busy and stressful day at work.

Power Plate always facilitates more movement, by stimulating more muscles, more often, increasing circulation, enhancing lymphatic flow as well as challenging the bodys sensory system (proprioceptors) to wake up and join in.

While we have known both from extensive scientific research and years of practice-based evidence the many benefits of whole-body vibration, what is both exciting and thought provoking are findings from very recent research relating to the potential for whole body vibration (WBV) to attenuate inflammation via positive vascular and anti-inflammatory effects, making it even more relevant, accessible and pertinent in current climate.

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Stomach bloating: The best form of exercise to help destress and reduce painful symptoms - Express

An unlikely tabloid fixture has emerged this past year, with all the flair and panache of prime Andre Agassi: Pete Wentz, playing tennis. And boy, does he play tennis. He plays wearing Spirit of Halloween merch in the middle of December. He plays it with his buddy Gavin Rossdale (and Rossdales cheerful Pomeranian). He plays so much, in fact, that he says hell often spend up to six hours picking up games in the park, bouncing from some hitting with Zach Braff to a full match of doubles with the 60-something guys hanging out.

The Fall Out Boy bassist, whos hopped in and out of the public eye in the two decades since he founded the band, has evolved into that lovable type of low-key celebrity who just seems like he'd be a good hang. He pals around the courts, films TikToks with his kids, maintains a little vertical garden at his house, and generally does his own thing, while continuing to put out music with one of the most enduring emo bands around. These days, hes gearing up for a big tour with Green Day and Weezer and recording a weekly Apple Radio show, where he might defend Afflecks Batman before he chases Leonard Cohens Hallelujah with Kid Cudis Pursuit of Happiness.

All of that, somehow, leaves plenty of time for tennis. Wentz talked to GQ about the drill that made him puke, the quality of Steve Carells backhand, and why the sport is the great equalizer.

For Real-Life Diet, GQ talks to high-performing people about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: Whats your tennis schedule these days?

Pete Wentz: It depends on the week. Some days I'm a complete park rat and I'll play, like, six hours a day. I go through spurts. A couple of days a week, I play at the park with old guys who do a lot of...unorthodox strokes [laughs]. Park tennis is completely different. You have people yelling at you, and sirens and police helicopters. And I play at my coach's house, where he has a little court, which has been really nice in quarantine.

Do you plan those six-hour days, or does it happen by accident?

It starts with me being like, "I have a hard out at 11." And then I'm like, Well...I guess we could play one more set. And then the next person shows up, and I'm like, I guess we could play and all of a sudden the day completely gets away from you.

If I don't do any physical activity during the day, I'm not a great person. I'm snappy, I don't feel good. When I play tennis, when it's going well, that's all I think about. I don't think about anything else. That's a nice feeling.

Like meditation?

Totally. Which I also started in quarantine. I'm not as good at meditation as...I don't do six hours a day, if you know what I mean. My friend Wes [Lang, former GQ watch columnist] put me on to these specific meditations on an app. I have a really active mind that won't stop, so I use a mantra meditation. I do that once a day. I realize with all the tennis and the weightlifting, I should be doing more meditation and yoga. That's what my grandma did every day, and she lived forever. I'm missing flexibility and balance.

With tennis, do you typically rally or play full matches?

I ideally like to play singles. I'm trying to eat lots of pizza, and singles is the only thing that will burn that for me. I don't think I'm truly savvy enough for doubles, since it has a bit of a chess-like strategy. With singles, I can just grind. I'm not the greatest player, but I'm easy to play with. If you don't wanna run for a lot of balls, I'll run to them for you. If you're a better player than me, I'll be your wingman. But I'd rather play singles or just hit.

When did you start playing?

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Pete Wentz is the King of the L.A. Tennis Scene - GQ Magazine

Weight loss can be achieved by burning off more calories than are taken in. When working out, some exercisescan burn more fat than others, research revealed.

When trying to lose weight, opting for a healthy diet plan will help speed up results.

Adding exercise into the routine can also speed up the metabolism and help burn more calories, according to experts at Healthline.com.

They stated: "The 'calories in versus calories out' model is based on the idea that to maintain a stable weight, the number of calories you eat needs to match the number you expend.

"'Calories in' refers to the calories you get from the foods you eat, while 'calories out' is the number of calories you burn."

The experts suggested calories are burned through a person's basic metabolism, through digestion and by exercising.

They added: "The leftover calories you get from your diet are meant to fuel your physical activity, including workouts and everyday tasks like walking, reading, and washing dishes."

There are lots of different ways to workout and burn extra calories.

Some exercises will help slimmers shift extra weight more than others, according to research by LiveRugbyTickets.co.uk.

DON'T MISS

The data showed playing squash could actually burn the highest number of calories for an average person in one hour.

This is closely followed by running, rugby, skipping and martial arts, which all burn around 738 calories in one hour.

Of all the exercises monitored, yoga burned the fewest number of calories, at 185 per hour.

Weightlifting, sailing, pilates and surfing are also some of workouts that burn the least, at around 221 calories in an hour.

Squash - 886 calories

Running - 738 calories

Rugby - 738 calories

Martial Arts - 738 calories

Skipping - 738 calories

Boxing - 664 calories

BMX or Mountain Biking - 627 calories

Swimming - 591 calories

Rock Climbing - 591 calories

While the coronavirus lockdown means Britons may have to change how they exercise, some home workouts could still help to burn many calories.

Finding some form of movement can be beneficial for physical and mental health.

Managing director of LiveRugbyTickets.co.uk Stefan Balkenende stated: "Whether you take up sport as a hobby to build muscle or help your mental health whatever it may be you need to enjoy the activity you choose to participate in.

"Enjoyment in exercise contributes to the endorphins that the brain releases and this has a great impact on your mental and physical wellbeing. And, if you enjoy it, you are far more likely to keep it up!

"Through our research we know sports like Squash, Running and Rugby will give you a cracking burn calorie-wise, but they may not be the right fit for you personally.

"Its all trial and error; find the sport you enjoy most.

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Weight loss: Top 10 exercises to help lose belly fat - how to burn the most calories - Express

The workout that melts fat fastest is also one of the quickest, typically taking less than 20 minutes from start to finish. Known as high-intensity interval training or HIIT, it requires you to move fast, very fast for a very short period of time. One researcher goes as far as calling it the "one-minute workout," because one version of this training method amounts to just 60 seconds of intensely strenuous exertion, 20-second bouts broken up by periods of rest, a sequence that's repeated multiple times.

You probably recognize this exercise techniqueas it has been written about here and elsewhere many times. But have you tried it? And, if so, have you done it correctly and endured this rigorous style of exercising long enough to notice results?

HIIT works. A number of studies have shown that short, vigorous workouts improve markers of good health like aerobic fitness, lower blood pressure, and more stable blood sugar. Workouts like HIIT can also burn more calories and reduce more visceral fat than typical endurance exercises like walking, running, and cycling at a moderate pace will when done for an hour or more.

How so? The science is complicated; strenuous exercise triggers certain changes on the molecular level that result in what's known as excess post-exercise oxygen consumption or EPOC. In other words, after exercise, you get a metabolic after-burn for about 24 hours where you burn more calories than normal.

More important than weight loss are the aerobic fitness benefits derived from quickie exercise sessions, say researchers. In a groundbreaking study from McMaster University in Canada published in PLOS One, researchers demonstrated that just one minute of intense effort in a 10-minute workout was enough to reap the rewards. In the study, 14 sedentary overweight men and women were asked to do a 10-minute workout on stationary bicycles, pedaling as hard and fast as they could for three 20-second intervals with 2-minute rest periods of slow pedaling in between. With a warmup and cool-down, the entire workout took just 10 minutes, 60 seconds of which was intense effort. After six weeks of these 10-minute workouts done three times a week, the cyclists significantly improved their aerobic capacity by 12% on average, lowered blood pressure numbers, and enhanced other markers of aerobic and muscular fitness. (Related: Simple Ways to Keep Your Heart Healthy.)

That's good news for people who blow off exercising because they say they don't have time to fit it into their busy days. This study proves it takes just one minute of hard work in 10 minutes of your precious workout time.

And it doesn't have to be performed on a stationary bike. Martin Gibala, PhD, professor of kinesiology at McMaster, and one of the lead researchers of the study, says almost any type of exercise can be performed as sprint-style intervals. He wrote a book The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter detailing several ways to incorporate HIIT training into your busy life.

One caveat: Sprint intervals are super, super difficult. People who don't get results most often aren't pushing themselves hard enough, trainers say. It's physically and psychologically challenging. You have to be OK with feeling discomfort.

"I tell people to imagine a bloodthirsty Rottweiler is chasing them and trying to take a bite out of their hamstring run like your life depends on it," says Denver-based personal trainer and fitness writer Eric C. Stevens. He makes another critical point: "To stay motivated at that level of exertion choose an exercise that you love doing. For me that's boxing and martial arts because of the skill set required and the sense of community." (Related: 10 Easy Ways to Burn Fat in 30 Minutes)

But it can be any activityrowing classes, cycling, brisk walking, even resistance trainingany activity where you can push yourself to near exhaustion for short bouts.

Stevens suggests two basic types of sprint intervals to try if you want to sample this super-fast way to get fit. But first, a critical step to avoid injury: Begin each HIIT workout with a total-body dynamic warm-up for three to five minutes, he says. Do arm circles while marching in place, jumping jacks, jump rope, inchworms, anything that gets all your limbs involved and raises your heart rate.

Use a stopwatch or clock with a second hand to keep time. After your warm-up, begin running, cycling, or rowing for 30 seconds at a light intensity. Next, do 20 seconds at a high intensity where you find it difficult to talk in complete sentences. Without resting, go right into a 10-second segment of maximum "rottweiler-in-pursuit" effort. You'll know you're pushing hard enough if you're too winded to speak. Repeat the 30-20-10 sequence four more times, followed by a three-minute cooldown of walking and stretching.

Always begin with a dynamic warmup for three to five minutes. Tabata training follows a 20-10 sequence. You begin with 20-seconds of high-intensity, all-out effort, followed by 10 seconds of rest (very slow pedaling or walking). Repeat the pattern seven more times for a total of four minutes. End with a cooldown.

"You can play with those interval times as long as you are getting the intensity," says Stevens. "Anerobic training takes a monstrous effort. It also feels terrible at times. But if you want the body of a dancer, a gymnast or sprinter, you have to train like one."

Since HIIT is so physically taxing, be sure that you are healthy enough before trying this exercise strategy. Visit your physician for a full physical exam.

Also, note that trainers like Stevens and researchers like Gibala stress that the most effective and efficient way to lose weight and maintain the weight loss is not through exercise but by reducing calories through a healthy diet. If sucking wind isn't for you, you may be interested in Lazy Ways to Lose Weight All Year Long.

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This One Exercise Melts Fat Faster Than Any Other, Says Science - Eat This, Not That

In a recent video, YouTuber Stuart Carter looks back on his recent body transformation, sharing the lifestyle changes he made which have helped him burn fat, build muscle, and sustain his weight loss. His journey began in November 2019, when he weighed in at 198 pounds and struggled with self-confidence and body image issues.

"That is, by far, the heaviest I've ever weighed," he says. "I had love handles, a very flat chest, very skinny arms, no definition anywhere... I just assumed I would always be this 'skinny fat' guy."

Resolving to make a change, Stuart started with immediately overhauling his nutrition, lowering his daily calorie intake, and began an exercise regime consisting of a full-body workout three times a week and running twice a week. After six months, as his strength and endurance grew, he progressed to training every day, with a combination of traditional bodybuilding splits, high-intensity interval training (HIIT) and boxing workouts.

After nine months, he weighed 158 pounds, a total loss of 40 pounds. He acknowledges that the weight loss will not have been all fat, but he is pleased with the increased visible muscle definition he has seen as a result of his training, particularly in his shoulders and abs. "It's the first time in my life I've ever been able to see my obliques and those top abs popping through," he says.

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Keen to continue building strength and muscle, Stuart is currently maintaining his weight at around 168 pounds after upping his calorie and water intake. "We've all got way too busy a life to maintain that low a level of body fat all year round," he says.

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This Guy Shared the Diet and Workout That Helped Him Lose 40 Pounds and Get Ripped - menshealth.com