Do You Really Need to Exercise to Lose Weight?

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“Achieving a healthy balance between body fat and muscle requires a healthy balance between exercise and calories consumed,” one expert says. When most people decide to lose weight, they go on a diet. It’s just automatic. Exercising, however, tends to be a totally different story. After all, exercise takes time out of our already over-packed schedules, gym memberships don’t come cheap and, let’s face it, exercise isn’t the most exciting thing you can do with the spare time you do have. So we tell ourselves – and anyone who tries to force us to exercise – “diet makes a bigger dent when it comes to weight loss, anyway.” And you wouldn’t be completely wrong.

Lifting Weights? No Need to Go Heavy

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By Rachael Rettner, Senior Writer, Life Science Published July 14, 2016 You don’t need to feel wimpy for lifting little weight at the gym: A new study finds that lifting light weights is just as effective as lifting heavy ones … Read More

Workout on a Empty Stomach

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Waking up to make that 7 AM boxing class is enough of a challenge already. Getting out of bed with enough time to eat breakfast before running out the door? That might take a miracle.

Plenty of people work out on an empty stomach (often referred to as a “fasted state”), but whether or not that’s beneficial has been debated for decades, Steve Ball, Ph.D., associate professor of nutrition and exercise physiology at the University of Missouri, told SELF. Why? “It is complicated and one size doesn’t fit all.” Here’s what we do know:

5 Calorie-Burning Treadmill Workouts

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Short on time? These fast, power-packed routines are for you. Bored with the treadmill? Not seeing the results you want? It’s time to supercharge your treadmill time. Treadmill workouts can be some of the most efficient, challenging, calorie-burning routines around. The key is intervals. With intervals, instead of trudging along at a steady pace, you’ll mix up your speed and add floor exercises into your routine. Here are five treadmill workouts designed by Cindy Wasilewski, fitness manager at The Lodge at Woodloch, a Pennsylvania spa, and Jeff Baird, owner of Chaos Conditioning in Atlanta. You’ll get a great workout in 20, 30, or 60 minutes. Keep an eye on your heart rate to make sure you’re getting the most out of your workout but not pushing too hard. First, calculate your maximum heart rate, which is 220 minus your age. If you’re a beginner, shoot for 50% to 65% of your maximum heart rate; 60% to 75% if intermediate level; and 70% to 85% for experienced exercisers. Adjust the following workouts as necessary to keep your heart rate in these ranges. Besides a treadmill, you’ll need hand weights and a stability ball for the floor exercises.

Physically Active Individuals Cope Better with Heart Attacks

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Researchers know that exercise increases a person’s chances of surviving a heart attack. Now it turns out that exercise habits also affect how the body handles a heart attack’s aftermaths.

Depression is three times more common among people who have experienced a heart attack compared to people who have never been afflicted by one. But the new study shows that people who exercise regularly for a long time before a heart attack occurs are far less likely to be depressed afterwards.

“Physical activity protects people from depression after a heart attack,” says Associate Professor Linda Ernstsen. She is the lead author of an article on the results of her research, which stem from her postdoctoral work at the Norwegian University of Science and Technology’s (NTNU) Department of Nursing Science.

Increase Your Metabolism

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Boosting metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several things. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can’t control your age, gender, or genetics, there are other ways to improve your metabolism. Here are 10 of them.

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