If youve been trying to lose weight for a while now, you probably already know that intermittent fasting works. But (theres always a but, isnt there?) intermittent fasting alone will not help you get as far as youd like to go on your fitness journey.

To ensure great results (read: ripped results!) you need to start working out daily as well, like 22-year-old Delhi-based Harshit Tyagi did to lose 20 kgs and trim from 98 kgs to 78 kgs. He tells us, Ive been obese for most part of my life and therefore also lacked confidence. Id live in this constant fear that people around me will body shame me."

"What finally became the tipping point for me to whip myself in shape was the fact that a couple of years ago, I gathered the courage to approach my then crush to wish her a happy birthday and she walked past me like I didnt even exist. In that very moment I decided that the solution to this problem is in my hands and I need to do something about feeling invisible right now!" he says

"I was determined to not ever feel this way again, and commenced my weight loss journey by embarking on the below weight loss plan, he adds.

Much like every other teenager, I too didn't have much knowledge about nutrition and fitness and decided to enrol myself in a gym to shed some weight. I joined a gym close to my house and followed my gym trainer's advice to the T. During the initial few weeks, I focused all my efforts towards cardio.

And, shortly after noticed that most gym trainers recommend the same training regime to everyone be it a skinny person or someone who wants to lose fat! So, I tried to expand my knowledge in this domain and formed a training and diet regime for myself after experimenting with different diets and exercise regime.

I learnt two important things on this quest of information:

1. You have to be mindful of what you eat. I tried many different experiments with my diet such as eating no food items with processed sugar and drinking a litre of water as soon as I woke up. I also increased the amount of lean protein in my diet and started consuming more egg whites with green vegetables before I finally settled on an intermittent fasting pattern of eating, but more on that later.

2. I realised compound movements provide better results than isolated movements as they involve more muscle activity at the same time. Hence, I switched from exercises such as bicep curls, lat pull down to deadlift, lunges, squats and bench press. I also shifted my focus from movements that involve machines to exercise with regular dumbbells and barbells. This improves your balance and makes sure your weak side (my left side) is also pushed to its limits.

QUICK READ: How to do deadlifts the right way, according to personal trainers

These learnings led him to create the below weight loss exercise regime.

After trying out a lot of workout routines, I (finally) settled on this 4-day workout routine:

Day 1: Deadlift + Bench Press + Military Press

Day 2: Squat + Farmer walks + Lunges

Day 3: HIIT Training + Abs

Day 4: Clean and Jerk + Snatch + Power Clean

For exercises on Day 1,2 and 4, I do 3 sets in 12, 10, 8 reps with increasing load in every set. I try to keep my form correct and movement slow. This keeps muscles in tension for a longer period of time. On Day 3 I do HIIT training of 8 sets with 30 seconds exercise and 10 second rest.

30 seconds: Jump Rope

10 seconds: Rest

30 seconds: Push-ups

10 seconds: Rest

30 seconds: Jump Rope

10 seconds: Rest

30 Seconds: Jump Squats

10 seconds: Rest

30 seconds: Jump Rope

10 seconds: Rest

30 seconds: Push-ups

10 seconds: Rest

30 seconds: Jump Rope

10 seconds: Rest

30 Seconds: Jump Squats

There is no one-size-fits-all formula, but you can also try this workout and see if it fits you. This workout aims at strength and agility.

Now, lets come to how intermittent fasting changed my life, Among the diet experiments, intermittent fasting turned into a habit.

Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.

There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleepthats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pmthis makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

I observed the 16:8 diet split and ate in between 1:00 pm to 9:00 pm.

Meal 1 at 1:00 pm: 10 Almonds and a seasonal Fruit

Meal 2 at 2:00 pm: Dal and Sabzi with Roti

Meal 3 at 5:30 pm: Poha/Upma/Omelette/Milk with Oats

Meal 4 at 8:30 pm: Dal, Sabzi and Eggs

I do not measure the quantity of food. ie. at until I feel full. The key here is to repeat meals every day and stay consistent.

Its easy to lose the initial weight and feel good about it, but as you keep going you realise that you have to push even harder to achieve more results. Your body reaches a plateau state. When I felt I had achieved what I desired and was confident about my body image, I started looking at workouts as fun activities instead of challenges

I have resorted to jogging, skipping rope and HIIT workouts now as a medium to maintain my weight. I do not have a fixed schedule for the gym anymore but whenever I go to the gym I aim for heavy weight workouts.

ALSO READ: Chris Hemsworth has dropped a bulldozer of a workout to kick off your week

Try including compound exercises in your routine instead of isolated workouts. Make your own workouts and keep playing and experimenting with them. But on the same note, find a mentor/trainer who understands your end goals and doesnt suggest the same exercises to everyone.

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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How to lose weight like this Delhi guy who lost 20 kgs by following intermittent fasting & a 4-day gym routine - GQ India - What a man's got to do

SACRAMENTO, Calif. The Sacramento SPCA was awarded a grant this month totaling $20,000 as part of Petco Foundation's Holiday Wishes campaign, and it's all thanks to the heartwarming story of Lee and Tony.

Petco's Holiday Wishes campaign allows adopters to share their stories of how their adopted pet changed their lives, giving the organization they adopted from a chance to receive a grant award. Sacramento SPCA [SSPCA] was not only selected to receive an initial grant of $10,000, but Lee and Tony's story touched so many hearts that SSPCA was awarded an additional $10,000, coming in second place in the People's Choice Awards.

Sacramento SPCA staff and volunteers gather to celebrate the receipt of the Holiday Wishes grant, along with Lee Asher, Tony Too Toned and members of Petco in Folsom and the Petco Foundation.

Sacramento SPCA

Lee Asher of The Asher House already had nine rescue dogs when he met Tony, a German Shepherd, at the Sacramento SPCA in 2018. He wasn't necessarily on the lookout for a new member for his pack, but the two bonded immediately.

"I really just couldn't believe how big he was," Asher said in the submission video. "This was the biggest German Shepherd I have ever seen."

'Bear,' as he was named at the shelter, was about 40 - 50 pounds overweight, which is particularly dangerous for a German Shepherd due to the immense pressure on his hips. This breed in particular is at risk for hip dysplasia and other health issues, so Bear needed to lose weight, fast.

Though he had initially been abandoned at the shelter, he was adopted in 2016 and lived with a family for two years. However, the family needed help caring for Bear, and brought him back to the shelter in 2018. SSPCA welcomed him with open arms and was beginning the weight-loss journey when Asher stepped in.

"Lee Asher came in and started fostering him and kind of helped him get on that road to losing weight," Dawn Foster, Marketing and Public Relations Director for the Sacramento SPCA, said. "Lee and his whole pack are very active."

To this date, the affectionate German Shepherd has lost 50 pounds and was renamed 'Tony Too Toned' to reflect his slimmer figure.

"He looks like a normal German Shepherd now," Foster said. "He's not caring all that extra weight and he's living his greatest life with Lee Asher and his whole pack of dogs traveling around the nation, trying to help other animals get into homes.

Asher travels around the country with his furry family of dogs, educating and encouraging people to adopt or foster animals from reputable shelters. At the start of an adventure, Asher rounds a motley crew of pups into his RV and sets off.

"It's pretty unique," Foster said." He has done a fantastic job of being able to balance having that many animals in his house, and I believe that it is eventually his wish to create his own sanctuary to be able to help even more animals than what he does now."

According to the submission video for the Holiday Wishes campaign, Asher says that Tony fit right in with the family when he was adopted.

"He came right into the house, met all the dogs, and immediately fell in love with all of them," Asher said. "He looked so happy trying to keep up with all of them, running through the snow, chasing them."

Though they challenged him by being more active than he was used to, Tony was accepted into the odd pack right away.

"It's really neat to see them all together," Foster said of the group. "We've met quite a few of them. We've been to his house, and he's been to the shelter quite often. He visits several times a year and brings, you know, a handful of the kiddos with him [] it's really amazing to see how all the dogs are interactive and just do so well together, especially on the road in his RV. He definitely has it figured out."

Asher estimates that the crew has succeeded in getting over 500 dogs adopted through adoption events. Asher even occasionally returns to SSPCA to host an event, inspiring people to look past the first impression of a shelter dog and give a lucky pup their love.

SSPCA is the only 100% non-profit animal shelter in the Sacramento region. The local animal shelter relies on donations from the community and its partners, such as the Petco Foundation, to fund its incredible work. As such, a $20,000 grant is a huge holiday gift for SSPCA, and will go directly to helping more animals like Tony in the future. Additionally, the SSPCA helps provide low-cost surgeries and medications for pet owners who are looking for affordable animal care.

"About 1 in 5 animals that enter the shelter require some sort of extended medical care," Foster said. "For instance, beyond vaccines and spay/neuter surgery, they may require mass removal, some sort of special surgery, skin conditions, some sort of extra special medical treatment that would likely require them to be in foster care and take some time for them to heal before they would be ready to be placed in their forever homes. So, those extra funds help us say "yes!" to all those animals that come in, and "yes!" to the families that come to us with nowhere else to turn."

For dogs like Tony, the SSPCA is life-saving. If you are considering donating this holiday season, check out the SSPCA's website. The shelter is currently doing a Holiday Fund Drive and is asking for donations to continue to accomplish its work on behalf of animals in the Sacramento region.

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'The biggest German Shepherd I have ever seen' | Sacramento SPCA awarded $20,000 thanks to Tony and traveling Asher Pack - ABC10.com KXTV

While there arent any easy ways to lose weight, there are many tried-and-tested weight loss approaches that can help you get started on your 2020 I-am-going-to-get-fit-this-year resolution. Like Archiev Kumars tried-and-tested intermittent fasting routine and workout schedule.

The Delhi-based 22-year-old lost 26 kgs by following an intermittent fasting pattern of eating after making small changes in his daily routine to include healthy eating and working out as a part and parcel of his life. My tryst with weight loss began two years ago. I weighed close to 110 kgs, and would constantly just feel bad for myself. I couldn't even run for a kilometre and would feel tired all the time, he says.

The only thing I knew at this point was that I wanted to better myself! I was very determined, and consequently started educating myself the basics of weight loss, things such as what is calorie counting, BMR (Basal Metabolic Rate), different types of diet schedules and workout regimes, he informs. I began by going through a lot of online blogs and YouTube channels (Beer Biceps, Athlean X and Guru Mann Fitness have very good content for beginners) and then reached out to a friend, who had recently won a triathlon and multiple marathons in the past top help create a basic home workout routine that was devoid of any equipment to commence my weight loss journey.

QUICK READ: This is how many calories you can burn without setting foot in a gym

Simultaneously, I started researching the various diet and eating patterns that I could resort to lose weight and finally settled on the intermittent fasting pattern of eating after making the below basic tweaks in my diet and routine.

1

Dump the junk: The first tweak that I made was completely cut-out junk and packaged food from my life and replace it with fibre-rich foods such as oats and muesli. I also started drinking a lot of water.

2

Bye bye sugar: I regulated my sugar intake drastically. Sugar is a major reason behind insulin spikes, which is also a major reason for weight gain. Leaving sugar is hard and must be done slowly. Start with removing sweets form your meals and then move on to replacing normal sugar with jaggery or honey for tea and coffee.

3

Stop snacking: I stopped snacking all the time and replaced mid-day meals and evening snacks with small salads and fruits such as apples.

4

No midnight binging: I did not eat after 8-9:00 pm to start cultivating a healthier routine.

After my body got adjusted to these basic tweaks, I started following intermittent fasting pattern of eating clubbed with a dedicated workout routine to lose weight.

Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.

There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleepthats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pmthis makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

I observed the 16:8 diet split from 10:00 pm to 2:00 pm. So, during my 8-hour window, I ate three meals, comprising lunch, a small snack and dinner.

Lunch: 2 chapatis + dal + cucumber salad OR a slab of Paneer (200 gms)

Snacks: Eggs (boiled or made into an omelette) OR dry fruits and fruit juice

Dinner: 1-2 chapatis + dal + salad OR boiled oats and paneer

It wasn't easy to stick to this diet so I started slowly and progressed with time. One of the most important things for me on this journey was indulging in a cheat day Id take every 7-14 days.

It kept me sane and would also motivate me the next day to stick to my diet. It was my way of rewarding my hard work. What must be noted is that, cheat days should also be humane, one should not go crazy on a cheat day. Eat whatever you want but in moderation.

QUICK READ: Is intermittent fasting really worth It?

Archievs diet was supplemented with the help of the below exercise regime.

My exercise regime started with only cardio exercises for the first couple of months, which included:

Squats (10 reps, 3 sets)

Burpees (5 X 3)

Crunches (20 X 3)

Jumps (100 X 3)

Running (2 kms)

Back seated Rows (10 X 3)

Shoulder Press (10 X 3)

Lateral Raises (10 X 3)

Weighted and Normal Squats (10 X 3)

Dumbbell Curls (20 X 3)

Pushups (12,10,8)

Tricep Dips (10 X 3)

Along with this, Id either go for a run or go cycling at least 2-3 times a day. Recently, I got into CrossFit and boxing workouts, they mainly comprise HIIT circuits (High Intensity Interval Training) and strength training. This helped me gain a lot of stamina and strength and I have continued to follow that regime.

ALSO READ: This 10-minute HIIT cardio workout is the definition of hardcore

While trying to get in shape, patience and consistency are of utmost importance. Results are not quick but they are worth the effort!

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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Malaika Arora reveals her exact diet and workout regime that keeps her in that fabulously fit shape

More on Fitness

Continue reading here:
How to lose weight like this Delhi guy who lost 26 kgs via intermittent fasting & tweaking his daily routine - GQ India - What a man's got to do

Kaytie Boomer | MLive.com file

Two sisters share the honor of being valedictorian, a Saginaw man reclaims his health and loses nearly 500 pounds, and a Bay County woman uses YouTube to talk about her disability and connect withtens of thousands of subscribers.

There were many positive and inspiring stories to be told in mid-Michigan in 2019. Here's a look back at these and several others:

Kaytie Boomer | MLive.com file

Meet Gretna VanFleet, the 88-year-old whose name inspired Greta Van Fleet

Greta Van Fleet is a group of young Michigan rockers whose sound is reminiscent of Led Zeppelin.

Gretna VanFleet is the 88-year-old bluegrass musician who inspired the bands name.

As Greta Van Fleet prepared to perform on "Saturday Night Live" in January 2019, Gretna VanFleet said their popularity was getting her more recognition as well. At least in Frankenmuth, the band's hometown where she also lives.

I get a lot of response. I rarely go anyplace, but when someone recognizes the name or the band ... sometimes people react, said VanFleet, while sitting in her favorite chair in the living room of her house.

Read the full story here.

Kaytie Boomer | MLive.com file

After losing nearly 500 pounds, man has second chance at life

About three years ago, at the age of 38, Carlos Orosco weighed 650 pounds, was in poor health and facing an uncertain future.

If he didnt lose weight, his doctor told him, his health would continue to deteriorate and his life expectancy was uncertain.

He also learned he was going to become an uncle.

His doctors warnings and a desire to see his niece grow up motivated him to make a radical change.

I personally gave myself the timeline of turning my life around before I reached 42 years old, to do what needed to be done, Orosco said. I cut out all fast food, all fried foods, all breads, alcohol.

By changing his diet, Orosco lost 100 pounds. Then, on Dec. 22, 2016, he underwent bariatric surgery at Covenant HealthCare in Saginaw. The surgery was a success, taking his weight from 550 pounds down to 300.

After that, I had to start putting forth the effort, he said.

Since the surgery, by eating right and exercising, Orosco has been able to achieve and maintain his goal weight of 185 pounds.

Read the full story here.

Isis Simpson | MLive.com file

Meet some inspiring mid-Michigan women who are making a difference

In March, Women's History Month, MLive/The Saginaw News featured several influential women making a difference in their mid-Michigan communities.

These inspiring women are elected officials, entrepreneurs, law enforcement officers, volunteers and more.

Read the full story here.

Kaytie Boomer | MLive.com file

Group cleaning up trash in Saginaw encourages others to do the same

DeShawn Hayes is an advocate for recycling and cleaning up Saginaws scenery.

If you see trash on the side of the road, pick it up, is the message Hayes wants to instill in residents.

Hayes, along with several dozen volunteers and other organizers, cleaned a lot on North Michigan Avenue between Genesee and Davenport on a Wednesday morning in March. Yeager Asphalt handled the trash that was collected at the site.

Im trying to clean up all of Saginaw, but I cant do it myself, Hayes said. But I can rally the people.

Hayes created #SPOTitSNAGit and hopes it inspires a movement of young litter eliminators.

Read the full story here.

Rachel Ellis | MLive.com file

Mom thankful to see Mother's Day after aneurysm turns life upside down

Shortly before Christmas 2018, Sandra Gonzales was busy with another day of work. The single mother of two had no idea the headache she experienced that day would turn her life upside down.

I didnt think it was that bad at the time. Im a single mother, so I always have to be strong, I cant get sick," Gonzales said.

But when the pain wouldnt quit, the 45-year-old Gonzales asked her brother, Hondo, for a ride to the hospital. There, she learned she had a brain aneurysm and would need surgery.

It didnt sink in. I remember thinking, Well, I have to work in the morning, cant this wait?" she said.

Five months later, Mothers Day had new meaning for Gonzales and her children, Santana, 16 and SaMiya, 14. This year, it was about celebrating that Gonzales is still alive and on the road to recovery.

Read the full story here.

Kaytie Boomer | MLive.com file

Saginaw sisters share honor as valedictorians, both seek MSU engineering degrees

After years of focusing on raising superstar students, the Gates family in Saginaw is celebrating.

This year, their second child graduated from Arthur Hill High School with a perfect 4.0 grade-point average and as valedictorian of her class. Last year, her sister accomplished the same thing.

Both plan to become electrical engineers.

Morgan and Mason Gates are the daughters of Cassen and Tracy Gates. Morgan graduated on June 6 from the Saginaw Public School District with plans to follow her older sister into Michigan State University.

Read the full story here.

Rachel Ellis | MLive.com file

Saginaw man saves drowning man up north, runs 20K race less than 2 days later

Robert Bob Hillier was eating lunch with his wife Dawn Goodrow on Gun Lake in Mason County on July 2 when he heard a cry for help.

Minutes later, Hillier and neighbors had saved a man from drowning and helped bring him back to consciousness as medical personnel arrived.

Hillier, who spends time at the Saginaw YMCA, said his physical fitness played a role in him being able to help save the drowning man.

Ive always been a weightlifter and my dad always took me to the Y as a kid, Hillier said. Id get away from lifting a little bit for running sake, but Ive been lifting more often these past few months.

His conditioning allowed him to compete in a 20K race in Frankenmuth less than two days after rescuing the man.

Read the full story here.

Rachel Ellis | MLive.com file

With 38,611 YouTube subscribers, Bay County woman isnt letting disability stop her ability

When 20-year-old Michaela Davert began making videos on YouTube, she never thought that she would gain an audience of more than 38,000 subscribers.

I have connected with so many individuals through YouTube," Davert said. Even if I just reach one person with my videos, thats all that really matters to me.

Davert has osteogenesis imperfecta, a condition shes had since birth that prevents her bones from producing enough collagen, a protein vital to the bones in the body. Because of this, Davert has fragile bones, is just 2 feet, 7 inches tall, and has issues with her spine and heart.

She hasnt let a disability get in the way of her ability.

People are surprised to see someone like me put myself out there, Davert said. This started out as a hobby but has now become a passion of mine."

Daverts YouTube channel, FunsizedStyle, where she shares insight on what its like to live with her disability and also uploads makeup tutorials, has caught the attention of WEGO Health, an organization that recognizes and honors those making a difference in the online health community.

Read the full story here.

Rachel Ellis | MLive.com file

Saginaw woman starts support group for pregnancy loss, infertility

About a year ago, Anesha Stanley nearly lost her life due to an ectopic pregnancy an egg attached outside her uterus that forced her to have emergency surgery.

Since then, shes been coping with the loss and channeled her pain to help other women who have experienced pregnancy loss and infertility.

Stanley and her husband, Rodney Stanley, have created the Keys of Hope Foundation & Support Group as a local resource to inspire hope in those trying to conceive, deal with infertility or are suffering through pregnancy and infant loss.

Read the full story here.

Rachel Ellis | MLive.com file

Gospel star opening school in Saginaw to help adults find their gift

Jessica Reedy has traveled the world on account of her amazing singing voice. She has learned lessons from being in the entertainment industry. Now she is back home in Saginaw bringing with her a new school to help others find themselves.

Reedy was first runner-up in the gospel singing competition "Sundays Best" during its second season on cable TV network BET in 2009.

On Oct. 7, class started at The Industry Development Center, a school Reedy started that offers college-level courses.

If you do not know what your gift is, we are going to help you discover it, Reedy said. If you know what your gift is but feel stagnant, we want to teach you how to.

Read the full story here.

Rachel Ellis | MLive.com file

After 40 years, woman meets dad through deceased mothers Facebook page

Two years after Rachael Jones mom died, a man sent a message to the inbox of her mothers Facebook page.

Jones, who had access to the page, learned the man was searching for his daughter. She had never seen her biological father in her 43 years of life.

First, she was curious because the message came from a Facebook profile that wasnt his own. When he said his name however Mark Kain, who also went by Mark Grunwell she knew who was messaging. Her mom had told her he was her father.

Feelings of resentment began to build.

Can I ask why you never tried to be my dad? Jones asked.

Kain, 62, admitted he made a mistake in 1975 when he left his family. He wanted to build a bridge in 2018.

Yes, of course, I have no excuse should have been there for you, Kain replied.

Their online conversation continued. Kain wanted to build a new relationship and take responsibility for his actions. It led to a face-to-face meeting in October.

Read the full story here.

Courtesy | Deborah Hauser

Saginaws Paul Walter Hauser stars in Clint Eastwood movie about Richard Jewell

A Saginaw native who has been climbing the Hollywood ranks as an actor is the star of a new Clint Eastwood movie about Richard Jewell.

Paul Walter Hauser portrays Jewell, a security guard who found a backpack with pipe bombs inside it at the 1996 Summer Olympics in Atlanta, Georgia. Jewell alerted the police and helped to evacuate people from the area before the bomb exploded. Jewell initially was hailed as a hero until it was reported he was being investigated as a person of interest by the FBI.

The movie Richard Jewell premiered in theaters on Dec. 13.

Hauser said he trained for the role to play Jewell by watching lots of video footage and studying photos and other materials.

I watched a lot of footage of Richard and tried to pick up on mannerisms and his general energy and spirit, which had such a Southern chivalry and a sense of duty, Hauser said via email to MLive-The Saginaw News.

Hauser, a Valley Lutheran High School alumnus, has also landed roles in TV series and movies such as Super Troopers 2, I, Tonya and BlackKklansman.

Read the full story here.

Emil Lippe | MLive.com file

Go here to read the rest:
12 feel-good stories of 2019 in mid-Michigan - MLive.com

Want maximum results in minimum time? Well, you're not alone and its not criminal to want fast results. The best way to go about it is to get a personal trainer so they can guide you and see to it that you maintain a fitness regime that is holistic and well-planned for your body type, capabilities and lifestyle.

To help you achieve this, Ultimate Performance which believes in this mantra has 250 Ultimate Performance elite personal trainers. With 12 gyms worldwide, spanning across nine countries and four continents, its outfit in Mumbai has an unrivalled private facility. Besides, it houses the very best strength training equipment, especially hand-picked and imported from around the world, all set to create an unprecedented environment for those looking to achieve real, measurable, lasting results.

Having trained a number of notable clients including Sonam Kapoor, Gwendoline Christie, Olivia Colman, Glen Powell, Kevin McHale, Renee Bargh and Lamorne Morris, you can count on it for great results. Ridhi Sharma, Managing Director-Ultimate Performance, shares the benefits of weight training for women.

1. Weight training benefits women

Most women feel weight training is solely the preserve of men. But this couldn't be farther from the truth. Training weights not only builds physical strength for women, but also it's the best way for women to improve their overall health and well-being, lose body fat and manage their body weight better, and improve the shape of their body.

2. It is one of the fastest ways to lose fat

Most women solely focus on cardio as a way to lose body fat. While this is a useful fat loss tool, weight training is a much more time-efficient and effective way of losing body fat. Whereas, cardio only burns calories, weight training will burn calories but also build muscle tissue which increases metabolic rate, whilst also improving the shape of your body.

3. It is one of the best ways to drastically improve your body confidence

Training with weights is the best way for any woman to improve her body confidence. When you feel lean and strong, you look good and your clothes fit better, this has a positive impact on the way that you feel in everyday life.

4. It will give you an incredible mental boost

The physical strength that you can build through lifting weights has massive carry-over into your everyday life - and not just in terms of body confidence.

A 2018 study from the University of Limerick in the journal JAMA Psychiatry, showed that strength training showed improvements in depressive symptoms such as low mood, feelings of worthlessness and loss of interest in activities.

5. Weight training is an effective way to strengthen your bones

As women age, particularly beyond menopause, the risk of degenerative bone diseases, such as osteoporosis, increases. Studies show that weight training is an effective way to help prevent bone loss and reduce the risk of osteoporosis-related fractures, which can have serious health and mobility implications later in life.

6. It is a great way to balance your hormones

Weight training is brilliant for women that struggle with their hormones. Firstly, lifting weights can help improve your body's insulin response. This can help with circulating cortisol levels (a stress hormone), helps your hormones and helps make your tissues healthier and your body detoxify better.

Xenoestrogen levels are likely to come down too, and it can bring down systemic inflammation. For anyone with blood sugar management problems, such as pre-diabetes or diabetes, weight training can improve their body's response to insulin. Many women who suffer from PCOS often suffer with insulin resistance and elevated insulin levels can cause hormonal imbalances. Weight training can improve this and help ameliorate PCOS symptoms, one of which is problems losing weight.

7. It will improve your health span

For women, weight training is a cornerstone of a long and healthy life.

Research shows lifting weights reduces the risk of all-cause mortality and makes you healthier, for longer, in life.

See the rest here:
7 benefits of weight training women should know - Onmanorama