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Before we get into the best workouts for weight loss and how to use exercise as a tool in your weight loss journey, let's make two things clear. First, there are a huge number of reasons to work out that have absolutely nothing to do with losing weight. From mental health benefits to better sleep to boosted immunity, regular exercise is an essential component of a healthy lifestyle. Exercise doesn't have to be about losing weight, and for a huge number of people, it isn't.

And that brings us to the second thing: If your goal is to lose weight, you should know that working out isn't enough on its own to actually make that happen. There's so much else that goes into weight loss and body fat loss; in fact, exercise isn't even technically necessary to lose weight for most people. We wouldn't ever recommend a weight loss regimen that doesn't include exercise, though, because exercise is good for you and it's a healthy way to live. And on that note, even if you are doing everything "right"working out regularly, eating appropriatelylifestyle habits like sleep and stress, and health conditions (think thyroid issues, to name just one of many) can get in the way of your weight loss efforts. Weight loss is an extremely personal journey that doesn't look or work the exact same way from one person to the next.

With those disclaimers out of the way, however, it's also true that there are certain exercises and workouts that can be particularly useful in helping you lose weight or burn fat or change your body composition as you please (and, on that token, there are certain mistakes you might be making in your exercise routines that can get in the way of your weight loss goals). The best workouts for weight loss, as we explore below, all have certain elements in common: They're generally high-intensity and they burn a lot of calories in a short amount of time.

1. Your food choiceshow you fuel your bodyare even more important than your workout choices. I covered this above, but it's worth reiterating: healthy eating habits are even more important than your exercise routine if your goal is to see permanent changes on the scale. Here are 27 tips from registered dietitians on how to eat healthier this year.

2. Exercise should become part of your routine in a meaningful way. In order to see results, hitting the elliptical for 30 minutes while you catch up with the Kardashians once a week just isn't going to cut it. Instead, aim for three workouts if you're just getting into a routine again, or five to six sessions if you've been at it for a while, says Holly Rilinger, a Nike master trainer, master Flywheel instructor, and star of Bravo's Work Out New York. "And keep in mind that rest is key to reset mentally, physically, and emotionally, so make sure to build in at least one full rest day."

3. You'll need to really push yourself in every workout you do. It's kind of a big deal that you bring your A-game to each and every workout. "I'd rather see you do balls-to-the-wall workouts three times a week than see you give 50 percent for five days," says Rilinger. "Decide when you walk through that door you are going to give it 100 percent the entire time, and check in throughout your workout with one simple question: Can I give more?"

4. You'll need to find a workout you genuinely enjoy if you have any hope of sticking with it. "Finding a trainer or workout that makes you happy is actually really important to weight loss," says Rilinger. When you enjoy doing it you'll be more likely to stick with it. Below are 10 workouts that will help you reach your weight loss goal. If you've tried one of the classes here and there and didn't really love it, don't give up on the sport or practice altogether. You may not have found an instructor you love yet, and that can make or break your goals.

The number one training method the experts turn to again and again for weight loss: interval training. What's that? "Any form of exercise where your heart rate spikes and then comes down repeatedly," says Rilinger. This type of training keeps your heart rate elevated, which in turn keeps your metabolism humming. When that's happening, you burn more calories.

One of the many styles of interval training is indoor cycling, though this workout leans heavily toward cardio over strength training, Rilinger explains. She also notes that cycling requires you to use various muscles in your bodyquads, hamstrings, glutes, and core, for starterswhich once again translates to weight loss. "The more muscles you have to incorporate, the more calories you're going to burn because those muscles all require energy in order to work," she says. "And the more energy you use, the higher those calorie-burning numbers climb. It's all a cycle."

Try it: Here are 4 fat-burning stationary bike workouts that you might like. If you're more of a treadmill person, this 20-minute treadmill interval workout will kick your butt in the best way. And if you want to skip the equipment altogether, this 10-minute lower body bodyweight interval workout is a good place to start.

Consider weight training "the mother of all weight-loss techniques, the highest in the workout food chain, the top of the totem pole," says Rilinger. Resistance training, whether it's with your bodyweight alone or with added weights, is an effective method to help you drop pounds, if that's your goal. Lifting weights has been shown to increase your resting metabolic rate, which means you'll continue to burn calories even after you finish working out. It's called the "afterburn effect," and you can read all about it here. Rilinger suggests adding weight training to your routine at least three times a week. And since your body adjusts to workouts after being exposed to the same moves at the same intensity, becoming less effective over time, she says to mix it up about every three weeks to keep your body guessing.

Try it: First, if you've never done it before, be sure to read these strength training tips for beginners before you get started. And check out this primer on how to choose the right weights for your workout.

Now here's a quick 10-minute total-body dumbbell workout and another 10-minute living room dumbbell workout to get you started. Here's a 20-minute strength workout for when you have a bit more time. (Just be sure to use actual dumbbells, not the adorable dessert dumbbells above.) Here's some info about how to superset at the gym. And if you're going to use kettlebells and barbells in your strength workout routine, be sure to work with a personal trainer to make sure you're using proper form. You've got this!

For a workout that's going to keep your metabolism elevated all day, turn to boot camp, as these classes (think Barry's Bootcamp) combine two of the most effective styles of training: interval and resistance. "You'll perform exercises, some more cardio-focused and others strength-focused, full-out for short bursts of time, coupled with short periods of rest," says Adam Rosante, certified personal trainer and author of The 30-Second Body. But if it's your first time giving it a go, speak up. He says a good instructor will help you determine when you need to crank up the weight or intensity (tip: if you can cruise through 10 reps without any trouble, it's too easy), keep your form on par, and can always provide a modification for any move that might be too tough or irritates an injury. If you can't make it to a studio, though, you can virtually sweat it out with Rosante in his 20-minute C9 Challenge, or try this bodyweight-only 16-minute routine.

"At its essence, boxing is really another form of interval training," explains Rosante. But it also makes you feel insanely badass. Here's the trick to remember: it's a common mistake for beginners to punch using only their arm strength, but the majority of your power is going to come from your core and you'll use muscles that are typically ignored in other workouts (hey there, obliques).

It's best to log this type of workout in a class, as Rosante says it's crucial for beginners to learn proper form from an instructor who can help keep your intensity level high. Here are 15 boxing gyms worth visiting. But if you want to brush up on your skills at home, try this beginner-friendly video from Milan Costich, founder of Prevail boxing gym in Los Angeles.

All you need is a pair of sneakers before you head out the door. But if weight loss is the name of your game, the lackadaisical head-out-for-a-light-jog style of running isn't the way to go. Instead, find a hill you can sprint up, or crank the incline on that treadmill. "Running up hills forces you to work your glutes and legstwo of your body's biggest muscle groupseven more, which requires smaller muscle recruitment and more energy expenditure," explains Rosante. As noted earlier, the more energy you're using, the brighter that calorie-burning fire burns. But proper form here is key. "Lean into the hill, and drive your knees as high as you can, striking the ball of each foot down directly under your body," he says. "Keep your hands open and arms bent at 90 degrees, and drive your arms straight forward up to face level, then backward to the top of your back pocket." And try not to let your arms cross over your bodythat'll just waste the precious energy your muscles need. If you're training indoors, here are a few fat-burning treadmill routines to get you started.

Try it: You can do these 4 fat-burning workouts on a treadmill. Or you can take them outside if you'd likefor incline work, just fine a good hill.

There's a reason CrossFit has become such a booming part of the workout industryit works, so long as you don't overdo it. Workouts are variedyou may be doing anything from kettlebell swings to rope climbs and box jumps to front squatsand the routines are designed to be short and intense. The most important thing to find when looking for the box (CrossFit slang for "gym") that fits you best: a well-informed coach who can explain and modify the moves, and make sure that you don't push yourself to the point of injury. Here are a few things to keep in mind before every WOD, and here are 11 of the best CrossFit gyms in America.

If your biggest excuse for skipping a workout is being crunched for time, Tabata is your dream come true. It's designed to be four minutes of high-intensity interval training (HIIT) that consists of 20 seconds of all-out effort, followed by 10 seconds of rest, repeated eight times, explains Shanon Squires, an exercise physiologist and human performance lab coordinator at Colorado University Anschutz Health and Wellness Center. And you can use this protocol with different exercises, including the battle rope slams above. You'll spike your metabolism and heart rate in four minutes, but Squires warns against making this time frame a habit if you're trying to lose weight. "Your body will quickly adapt to that interval, and you'll need to increase the volume or intensity to continue getting a benefit from it," he says. To do that, Rosante suggests extending your session to 20 minutes and following the same format. Simply pick four exercisesthink jump rope, squats, mountain climbers, and squat jumpsthen do each for 20 seconds as hard and fast as you can (while maintaining proper form, of course), then recovering for 10 seconds and 10 seconds only. Repeat for eight rounds on that one move (so, four minutes of work) before resting for one minute and moving on to the next exercise.

Try it: Here's a 4-minute Tabata you might want to try.

OK, so yoga alone isn't a great workout for weight loss. But Rilinger says it can be a secret weapon in your weight loss arsenal because it keeps you flexible and healthy for your other, more intense workouts (like that boot camp class). But that's not all. "Yoga requires balance and stability, which promotes functional strength, and it helps our mental health," she says. Aim to squeeze it in at least once a week. And if you can't make it to the studio, there are plenty of flows you can do at home.

Try it: Here's a yoga flow sequence for stronger abs. Here's one to help you wake up in the morning. And here's a yoga workout for arms.

If you can't stand the thought of running, or just want to work out without a ton of pounding on your joints, do a few laps in the pool. Rosante says you can burn over 750 calories in an hour of swimming and you'll work all of your major muscle groups. As with most workouts, it helps to go in with a plan. Try this one, from Rosante: Tread water for as long as possible by standing upright in the deep end and using your arms and legs to stay afloat. Then rest for two minutes. Now swim 10 sets of 100 meters (that's back-and-forth lap in an Olympic-sized pool), resting for one minute in between sets. By the time you climb out of the pool, your muscles will be pleasantly worn out.

It's time to kick it back to the good ole' days of P.E. class, when you first learned how to swing a jump rope. This tool is cheap, portable (it'll fit in the tiny parts of your suitcase!), and can be used just about anywhere. After just a few minutes you will feel your heart rate racing!

Try it: Here's a speedy routine to try from Rosante:

Oh, and whatever you do, don't do it barefoot. "Few things compare to the pain of missing a skip and smacking the tip of your toe with a jump rope," says Rosante. Noted. You can do this entire sequence mock-style, though, if you don't have a rope handy.

via giphy

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10 Best Workouts For Weight Loss | SELF

How many times have you been watching the news on TV or scrolling through your Facebook feed and heard or read the words, new study changes everything we know about weight loss!? If youre even the littlest bit interested in weight loss you have, no doubt, paid attention to those words.

There may not be anything new or the research could simply be anecdotal. You cant take what you see or read at face value.

There is something you need to know about headlines, studies, and research. Sometimes, no make that many times, there isnt much substance to them. The motive isnt to report information so much as to get eyesfor advertisers.

Let me break down the headlines and research for you so that you can make informed decisions.

The most important thing to know is how little the words new research really mean. This research could be conducted by an unqualified researcher using a small group of participants specifically chosen to ensure a desired outcome. Other times, new research may yield the same results as that of older research. The headlines are intriguing and promise something new, but when you read or hear the whole story there is nothing new at all.

While Im on the topic I may as well break down some more of the words and phrases often tossed around in regards to weight loss, health, nutrition and science that are attention grabbing but to often without substance, such as a study or clinical research.

What does it mean when we hear about studies?

There are different kinds of studies. Knowing the difference between them can help you decide if the information that comes from the study is useful or not.

These studies may seem entirely irrelevant to humans, but often studying other organisms helps us understand our own bodies and what can cause diseases or disorders.

For example, research is suggesting that obesity is not simply the result of being lazy and undisciplined towards food choices and quantities. There could be pathogens (bacteria or viruses) that may affecta bodys metabolic potential and be a contributing factor to obesity.

Animals can serve as a model system for how the human body works. As promising as animal studies may seem to help unravel the mysteries of the human body unless the researchers eventually turn to humans the conclusions from animal studies may not apply.

What makes mice fat may not affect human weight gain.

When studying human subjects researchers often rely on observational studies. Thats when researchers keep track of a group of people over a several years or more without making any changes to how they live or providing any sorts of treatments.

Such observational studies help them learn who develops a disease or condition such as obesity based on what those people have (or do) in common. They may also look at the differences between the group that develops a disease and the people in the other group who dont.

There are weaknesses with observational studies. Sometimes the differences between the two groups go unrecognized because researchers are unaware and therefore not investigating a contributing factor. The answer can only be found with further research to determine if their findings are accurate.

Randomized clinical trials are the considered the best way to learn whether a certain treatment works. When studying weight loss treatments, for example, RTC is a way to compare the efficacy between low-carb and low-fat food plans.

A clinical trial can involve thousands of human volunteers. They are assigned to two or more study groups by chance (randomly). One group is a control group. That group may get a placebo or is told to do nothing different. The control group results are compared to the groups results that were given a special treatment, food plan, or the like to see if the treatment is effective.

Clinical trials are typically conducted in phases. The phases have different purpose and help scientists answer a series of questions.

Phase I trials are usually conducted with a small group of people (usually 20-80) for the first time to evaluate its safety, safe dosages, and identify possible side effects.

Phase II trials study the drug or treatment among a larger group of people (100-300) to further evaluate efficacy and safety.

Phase III trials are to study the drug or treatment to confirm efficacy, monitor side effects, compare it to other, perhaps more common, treatments and collect information about the safe application of the drug or treatment.

Phase IV trialsare conducted post-marketing to gather additional information about risks, benefits and optimal use.

See the article here:
New study changes everything we know about weight loss - Bangor Daily News

You can almost consider snacking to be an American pastime. As of 2015, a majority of Americans admit to snacking every single day, and half of us snack two or three times on the daily. Furthermore, a quarter of Millennials admit to snacking four or more times in one day. We can't help but ask whether this habit is helping us or hurting us in our long-term health goals.

Although snacking can hold us over until our next meal and prevent us from binge-eating, when it's done without any intention, it can just lead to calorie overload and an overly full stomach. We spoke to a few experts about the role snacking plays in our lives and what we can do to snack smarter.

Dr. Luiza Petre, board-certified cardiologist and weight-management specialist, told POPSUGAR, "Quite simply, to lose weight we need to take in fewer calories than our body needs. And even though weight loss means cutting calories, that doesn't mean you have to get rid of snacks." When you eat the right kind of snack low-calorie, protein-filled it "can be a secret weapon to fight excess pounds, while at the same time keeping your energy level up and giving you more opportunities to get in all your nutritional needs," Dr. Petre said.

Lisa Eberly Mastela, MPH, RD, agrees. "[Snacking] prevents you from ever feeling too hungry, so you avoid getting to that point of so hungry that you binge-eat unhealthy food," she told POPSUGAR. Allison Stowell, M.S., RD, CDN, and dietitian for Guiding Stars also added, "Deliberate, purposeful snacking that's used as a bridge between meals to sustain energy and control hunger is a very effective weight-loss tool."

However, the common denominator in all this is that your snacking is planned out and thoughtful. Dietitians agree that mindless snacking is exactly what leads to weight gain, so it all depends on how you control your own nosh habits.

"Grazing can be quite harmful, and when snacks are loaded with carbohydrates, the insulin swings and cravings go into high gear," Dr. Petre told POPSUGAR. "Snacking habits often add too many calories and too few nutrients to our diets." Eberly Mastela also reminded us that "snacking itself doesn't support weight loss," so in order to see results, you have to control it strategically.

Here are some tips for healthy snacking, straight from the experts:

More here:
Is Snacking Sabotaging Your Weight Loss? Here's What 3 Experts Have to Say - POPSUGAR

Apollo Endosurgery said today it won an expanded CE Mark approval for its Orbera weight loss system, extending the indwell period of the gastric balloon from 6 months to a 12 month treatment period.

The balloon device is designed to be inserted non-surgically in obese patients with body mass indexes of 30 to 40, the Austin, Texas-based company said. After insertion, the balloon is inflated to fill space in the stomach.

Ive been using Orbera since 1999 and have helped thousands of patients lose weight with my Orbera program. Now with Orbera365 patients will have the possibility of getting better weight loss results because in my experience the longer the treatment the more weight patients tend to lose. Actually, using Orbera365 our patients will now have twice as long to change their eating behaviors and ensure long lasting results, Alfredo Genco of Romes Sapienza University said in a prepared statement.

Apollo Endosurgery said it expects to begin commercialization of the Orbera365 device in the 4th quarter of 2017.

The CE Mark approval of Orbera365 has been a significant accomplishment for Apollo and involved a comprehensive review of clinical and non-clinical data by a regulatory body in a market with deep understanding and experience with intragastric balloon therapy. Obtaining CE Mark approval now for Orbera365 is a strong testimony of the relevance and significance of more than a decade of the Orbera systems safety and efficacy data as supported by more than 277,000 distributed implants and 230 published peer-reviewed papers, Apollo CEO Todd Newton said in a press release.

In July, Apollo Endosurgery said it closed its recently announced public offering, raising $36 million.

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Apollo Endosurgery wins CE Mark for 12-month Orbera weight loss balloon - Mass Device

Four months after having her third child, Maggie Fierro didn't feel like herself in her own skin anymore. She had always been active, but at 166 pounds, she wasn't happy with her postpartum body. "To be honest, I even had a hard time looking at myself in the mirror, and taking that before picture (at left above) was actually very difficult for me to do, but I knew something had to change," she explained to POPSUGAR.

And boy did she change! Maggie totally revamped her eating habits and exercise routine. For the first two years, she followed Kayla Itsines's BBG program, did LISS cardio workouts (aka "Low-Intensity Sustained State"), and eventually added HIIT to the lineup as well. As for her diet, the "biggest change" was cutting out late-night snacking and binging. "I used working out to destress at night instead of [eating] food," she told us. What a simple, effective swap!

Since she began her fitness journey, the mother of three has certainly evolved the aforementioned routine. Nowadays, Maggie is focusing on muscle growth, mostly lifting weights and doing HIIT exercises. She works out six days per week (Sunday is her day off), starting her morning with a quick HIIT warmup (usually sprints or rowing), followed by a lifting session. Plus, for three of four days a week, she also sneaks in another nighttime jump rope HIIT routine after putting her three kids to bed. So impressive!

Her diet these days is mostly plant-based, and she strays away from processed foods well, most of the time, at least. "Although I do eat fairly healthy, I am all about balance and don't put any heavy restrictions on my diet," she told POPSUGAR. "If I'm out and I'm craving pizza, I will absolutely have pizza." Now that's what we're talkin' about!

So how many pounds has she dropped throughout this process? Starting at 166 pounds, Maggie initially set her goal weight at 120 pounds, and has since lost 26 pounds. Though she isn't quite at her starting goal weight, she's happy as a clam with her transformation and has learned to start ignoring the numbers on the scale.

"When I started, I set my 'goal' weight at 120 pounds because in the past that's where I thought I looked best. However, I restricted my calories and practically starved my body to reach that. Now, I feel healthier and happier then I've ever felt. It's just proof that a number doesn't matter." We couldn't agree more!

Maggie has certainly learned a lot since starting her journey, as it all boils down to the five crucial "tidbits of wisdom" below:

Whether you're trying to drop some pounds, bulk up, or prep to run a marathon, these vital nuggets of wisdom will certainly inspire you to keep pushing until you reach your goals. Memorize them, print them out, and heck maybe even tattoo them on yourself as a daily reminder.

Continue reading here:
Maggie Transformed Her Postpartum Body by Cutting Out This 1 Daily Habit - POPSUGAR