I'm a Trainer, and This 4-Week Workout Plan Will Help You Lose Weight and Build Muscle
http://bit.ly/2VxCvDe ![]() When it comes to losing weight, burning fat, and building muscle there are a two styles of training I always recommend. The first style of training I tell people to begin with is strength training. It helps you lower your body fat percentage and build lean muscle, and it can be modified for all levels. "The benefits of strength training for both men and women include an increase in bone mass and lean mass, improved body composition (due to decreased fat mass), cardiovascular fitness, strength, and an enhanced sense of well-being," the British Journal of Sports Medicine reported. The second style of training I recommend for fat lass is cardio. I like cardio because it's been proven to help you burn fat, and it gives you variety in your workouts. You're probably either like, "Yes, I love running!" or "Nope, I'll pass." But here's the thing: running isn't the only form of cardio. You can also get your cardio in by doing workouts like Spinning and swimming. There's an option for everyone. To help you reach your goal - burn fat, build muscle, lose weight, or all of the above - I created this four-week workout plan. It's pretty straightforward, you'll do the following workouts consistently for four weeks. You'll repeat each workout four times over a four-week span. This will help you learn the movement patterns and really be able to see your improvement. If on week two, three, and four, you feel like the the weights you're lifting are too easy, you can always increase the weight! Here are a few signs your weights are too light. For an added challenge, you can also decrease your rest time. Finally, I recommend tracking how heavy you're lifting in order to see your progression over the four-week period. You can do this with a notes app on your phone or simply write it down in a notebook. If you're ready to get started, keep reading. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI April 28, 2019 at 06:40AM
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Lose Belly Fat in 6 Weeks by Following This Expert's Foolproof Guide
http://bit.ly/2VxBmLY ![]() If your goal is to get rid of fat around your stomach, you're probably wondering exactly what you should and shouldn't be doing. Unfortunately, reducing belly fat isn't as simple as doing three ab workouts a week; ab workouts alone won't cut it. Instead, you're going to have to focus on two important factors: your exercise routine and your nutrition; more to come on both. To find out how to lose belly fat, POPSUGAR spoke to Tiffany Chag, MS, RD, CSCS, a sports performance specialist and sports dietitian at the Hospital For Special Surgery's Tish Sports Performance Center. According to Tiffany, losing belly fat doesn't require making drastic and restrictive changes. Instead, it's about training smart, eating healthy foods, and being consistent. If you're ready to lose belly fat, start with this simple guide. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI April 28, 2019 at 06:19AM
Bad News: You Only Think That Late-Night Glass of Wine Is Helping You Sleep
http://bit.ly/2Wb2Eoz ![]() If you have trouble falling asleep, it can be tempting to have a glass (or two) of wine before bed. Insomnia is often accompanied by restlessness and anxiety, and alcohol can make you feel drowsy and relaxed - an ideal combination when you desperately need to wind down. Having a nightcap seems like an easy, harmless solution, but unfortunately it's not that simple. "Alcohol might make it easier to initially fall asleep, but it can have a negative impact on the overall quantity and efficiency of sleep," Julia Samton, MD, a board-certified psychiatrist and neurologist, told POPSUGAR.
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![]() How Does Alcohol Affect Quality of Sleep?Kent Smith, DDS, a dental sleep specialist and president of the American Sleep and Breathing Academy, said that, although having a few drinks before bed may help you fall asleep more quickly, alcohol-induced slumber isn't as refreshing. "It takes about two hours for a drink to completely metabolize, and during the process, you're not getting the deep sleep you should," Dr. Smith explained. "In addition, alcohol can also lead to frequent waking to get up and use the restroom and an increased risk for sleepwalking." Both doctors said that drinking alcohol before bed can also throw off the body's circadian rhythm (or biological clock). "By disturbing the natural sleep-wake cycle, alcohol interferes with our normal circadian rhythms," Dr. Samton said. Sleep is disrupted on a night of overindulgence and, as a result, it may produce a rebound effect on the quality of sleep in the nights that follow. Are There Other Risks Associated With Drinking Before Bed?Consistently consuming alcohol before bed can cause sleep problems or make existing ones worse. "[People] can experience difficulty falling and staying asleep, poor sleep quality, and daytime sleepiness," Teofilo L. Lee-Chiong, MD, a pulmonologist in the Section of Sleep Medicine at National Jewish Health, told POPSUGAR. He explained that alcohol can also worsen snoring and abnormal breathing during sleep in people with obstructive sleep apnea, and increase symptoms in those suffering from restless leg syndrome. Dr. Samton said that, although alcohol does not directly cause sleep apnea, it can cause weight gain and obesity, which are common risk factors. Additionally, "for those with existing sleep apnea, it can exacerbate their condition and prevent them from remembering to use their continuous positive airway pressure (CPAP) machine," she told POPSUGAR. If you're having trouble sleeping, your best bet is to establish a healthy nighttime routine and focus on improving your sleep hygiene. It may not solve your sleep problems instantly, but in the long run you'll be more likely to consistently get full nights of quality sleep. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI April 27, 2019 at 07:20PM
Radiation Helps Some Hormone-Driven Breast Cancer
https://wb.md/2WgFcWM By Serena Gordon HealthDay Reporter FRIDAY, April 26, 2019 (HealthDay News) -- For women with hormone-driven breast cancer, adding radiation to hormone therapy might keep their cancer from coming back for up to a decade, a new study finds. Breast cancer didn't come back in the same breast for 97.5% of women who had radiation therapy plus hormone therapy compared to just over 92% of women who had hormone therapy alone, the researchers said. In addition, over the study's 10-year follow-up period, 94.5% of the women in the radiation therapy group were still alive without a cancer recurrence, compared to just over 88% of women who only had hormone therapy. Study author Dr. Gerd Fastner, from Paracelsus Medical University in Salzburg, Austria, said the study shows that adding radiation therapy can increase disease-free survival and improve the odds a cancer won't come back over the long term. Dr. Alice Police, regional director of breast surgery at Northwell Health Breast Care Centers Westchester in Sleepy Hollow, N.Y., said the findings are important because "there have been a lot of studies trying to prove that in small cancers in postmenopausal women, there may be a group of women who can skip radiation. This study shows it's still not safe to omit radiation therapy in women who have had breast-conserving surgery." Police added that while women with these specific cancers might think they can choose one treatment or another, a combination yields the best results. The study included nearly 900 postmenopausal women. Fastner said they were between 46 and 80 years old, with an average age of 66. All of the women were from Austria, and most were white. The women in the study all had breast cancer that was considered low risk for spreading. Their tumors were small in size (under 3 centimeters). All of the women had breast-conserving surgery. That means rather than removing the entire breast (mastectomy), surgeons remove the tumor and a bit of the healthy tissue around the tumor. The study patients all had hormone receptor-positive cancers, which means that hormones such as estrogen and progesterone fueled the cancer's growth, according to the U.S. National Cancer Institute. About two of three breast cancers are hormone receptor-positive, according to the American Cancer Society. ContinuedAfter surgery, the women in the study were all treated with hormone therapies such as tamoxifen or anastrozole. These therapies either remove hormones or block their action, according to the cancer institute. Some women -- 439 -- received radiation therapy for just over a month within six weeks of their surgery. The remaining 430 women took hormone therapy alone. A decade later, 10 women in the radiation group had a recurrence of cancer in the same breast. In the hormone therapy-only group, 31 women had a cancer recurrence, the researchers found. The findings are to be presented Sunday at the European Society for Radiotherapy and Oncology (ESTRO) meeting, in Milan. Findings presented at meetings are typically viewed as preliminary until they've been published in a peer-reviewed journal. Fastner said it's still a matter of some debate if all women with these low-risk cancers should be given radiation therapy after breast-conserving surgery, largely because of newer techniques, such as partial breast radiation and brachytherapy. And, in a small, select group of women, it might be better to forgo radiation. "The total omission of radiotherapy should only be considered in frail, elderly patients who would not be able to tolerate such treatment," Fastner said in a meeting news release. Funding for the study was provided by Astra Zeneca, a pharmaceutical company that produces hormone therapies. Health via WebMD Health https://www.webmd.com/ April 26, 2019 at 02:04PM
14 Home Workout Products Amazon Customers Love - With Perfect 5-Star Ratings
http://bit.ly/2vmgw3l ![]() I recently decided to give up my gym membership and started to workout at home instead. Not only did it help me save money, but it also motivated me to try more new classes and use what I learn there in the comfort of my own home. In order to have the best experience, I invested in a few products, some I needed and some were just great additions that I find very helpful. For these, I turned to Amazon, because the site carries just about everything you could ever need, including great workout gear. While Amazon's giant selection is amazing to shop, it's abundance of choice can also be overwhelming. One thing I like to do is read customer testimonials so I can narrow in on exactly what I want and what I'm getting before it even arrives. If you're also interested in trying some of these products, you've come to the right place. I scoured the site and uncovered its 14 bestselling home workout gear pieces. Not only are they top sellers, but they also all boast perfect five-star ratings- what else do you need to know? From stationary bikes to yoga sets, there's no doubt you'll find something for your favorite exercises. Keep reading to shop our hot picks. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI April 26, 2019 at 01:59PM
The Class Is Closing Out POPSUGAR Play/Ground, So Get Ready to Sweat!
http://bit.ly/2vpt0re ![]() We've been fascinated by The Class by Taryn Toomey, a fitness experience that's been described as "emotional," "raw," and "transformative" since it started garnering attention a few years ago, intriguing us with its unique combo of loud music and hard-as-hell calisthenics, plyometrics (Bring on the burpees!), and the kind of emotional, spiritual awakening that promises to give you tools to empower your life. Can a workout really give you all that? Now's your chance to find out at POPSUGAR Play/Ground! The Class is closing out our festival - complete with live drummers - on Sunday, June 23, with a Main Stage workout. Grab your workout buddies, get some tickets, and join us June 22 and 23 in NYC. In addition to getting a spiritual sweat session, toning it up with wellness gurus Karena Dawn and Katrina Scott, and connecting with other fitness fans, POPSUGAR Play/Ground is the place to celebrate all aspects of living your best life. Shop our fashion and beauty marketplace featuring exclusive products, discounts, and brand collaborations; attend panel discussions with A-list celebrities and change-makers; see some of our favorite famous faces (including 2019 Time 100 recipient Chrissy Teigen); and so much more more! Be sure to follow @POPSUGAR and #POPSUGARPlayGround on Instagram for more exciting Play/Ground updates. Special thanks to our presenting sponsor, Samsung, along with our premiere sponsors, Wendy's and CALIA by Carrie Underwood, for helping to bring POPSUGAR Play/Ground to life, along with support from Nair, Physicians Formula, and Tropicana. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI April 26, 2019 at 01:39PM
Study: School Bullying's Impact Can Last a Lifetime
https://wb.md/2UDS8Vn ![]() FRIDAY, April 26, 2019 (HealthDay News) -- Being bullied as a youngster may lead to lifelong struggles in adulthood. New research warns that victims of teenage bullying face a 40% greater risk for mental health problems by the time they hit their mid-20s. Young adults with a history of adolescent bullying may also see their odds for unemployment spike by 35%, investigators found. For the study, they tracked bullying among more than 7,000 students between the ages of 14 and 16 in the United Kingdom. The teens were interviewed at regular intervals until age 21 and again at age 25. "Examples of bullying we studied include being called names, being excluded from social groups, having possessions stolen, or being threatened with or experiencing violence," said study author Emma Gorman. Based on that definition, roughly half the students -- 70% of whom were white -- were bullied between 2004 and 2006. "Girls were more likely to experience psychological forms of bullying, such as name-calling and exclusion from social groups, and boys were more likely to be victims of violent bullying," Gorman said. By age 25, those who had been bullied as teens were much more likely to have mental health issues such as depression and anxiety, and to struggle with finding a job, the study found. "Among those who were employed," Gorman added, "pupils who experienced bullying had 2% lower income." The more violent, more persistent and more frequent the bullying, the worse the long-term consequences, she added, though the research only found an association and could not prove bullying was a direct cause. "These findings contradict a common view that bullying can be 'character-forming', or a normal 'rite of passage', in young people's lives," Gorman said. "Rather, we find that bullying can have long-lasting negative effects on young people's lives." Gorman did her research as an associate in the Department of Economics at Lancaster University Management School in England. She's since moved to the University of Westminster in London. So what can be done to curtail bullying and limit the long-term fallout when it does occur? Health via WebMD Health https://www.webmd.com/ April 26, 2019 at 01:07PM
Does Peanut Allergy Immunotherapy Cause More Risk?
https://wb.md/2UMcL1K ![]() THURSDAY, April 25, 2019 (HealthDay News) -- The idea behind immunotherapy for peanut allergy is appealing in its simplicity: Ask a patient to eat tiny amounts of peanut every day, and over time their immune system will become desensitized to it. Unfortunately, this cure might be doing more harm than the allergy itself, a new evidence review suggests. People who undergo immunotherapy for their peanut allergies wind up with a large increase in life-threatening anaphylaxis and other allergic reactions, compared to others who either avoid peanuts or are in a placebo group, researchers concluded. Peanut immunotherapy triples a patient's risk of anaphylaxis and doubles the chances they'll need to use epinephrine to counter a severe allergic reaction. "We found that patients on immunotherapy, their quality of life wasn't any better," said lead researcher Dr. Derek Chu, a fellow in clinical immunology at McMaster University in Ontario, Canada. "Outside of the clinic, they actually end up having more allergic reactions over time." Chu's team discovered this troubling fact after pooling results of 12 peanut immunotherapy trials involving more than 1,000 patients. "If you looked at each study one by one, you might not see that," Chu said. "When you combine them all, and you analyze all 1,000 patients in unison, then you can actually see it." Food allergies affect more than 6 million people, including as many as 8% of children and 3% of adults, researchers said in background notes. Although most kids outgrow allergies to milk or eggs, peanut allergies are lifelong in up to 85% of cases. Symptoms can run from runny nose, hives and itching to a tightening of the throat and shortness of breath. Severe reactions can result in anaphylactic shock, which requires immediate treatment with an epinephrine injector and a trip to the emergency room, the Mayo Clinic says. Right now, immunotherapy is the only available treatment for severe food allergies, and it has been shown to increase a person's tolerance, Chu said. "There haven't been any other options than avoidance to date, so it's very promising we have something that partially works," he said. Health via WebMD Health https://www.webmd.com/ April 26, 2019 at 01:00PM
Is Vitamin D Hype ‘Wishful Thinking’?
https://wb.md/2GFa3WN ![]() Kelly Pritchett, PhD, registered dietitian, Central Washington University, Ellensberg, WA. Clifford Rosen, MD, director of clinical and translational research and senior scientist, Maine Medical Center Research Institute, Scarborough. Irina Todorov, MD, Center for Integrative Medicine, Cleveland Clinic. The Lancet: Diabetes & Endocrinology: “Effects of vitamin D supplementation on musculoskeletal health: a systematic review, meta-analysis, and trial sequential analysis.” Cleveland Clinic: “Vitamin D & Vitamin D Deficiency.” Annals of Oncology: “Vitamin D supplementation and total cancer incidence and mortality: a meta-analysis of randomized controlled trials.” New England Journal of Medicine: “Vitamin D Supplements and Prevention of Cancer and Cardiovascular Disease.” NIH Office of Dietary Supplements: “Unit Conversions.” Journal of the American Medical Association: “Trends in Use of High-Dose Vitamin D Supplements Exceeding 1000 or 4000 International Units Daily, 1999-2014.” U.S. Preventive Services Task Force: “Final Recommendation Statement: Vitamin D Deficiency: Screening.” Health via WebMD Health https://www.webmd.com/ April 26, 2019 at 12:03PM
Dangerous 'Kissing' Bug Marches North in U.S.
https://wb.md/2V0E5y0 ![]() April 26, 2019 -- The CDC's recent report about a “kissing bug” identified in Delaware for the first time has sparked concerns as the potentially deadly bug marches its way north from Latin America through the Carolinas and beyond. Kissing bugs carry a parasite that causes Chagas disease, which can lead to serious heart and stomach problems. So are we in for a summer invasion of these bloodsucking insects that are far from romantic? Probably not, says kissing bug expert Rachel Curtis-Robles, PhD, a post-doctoral researcher and epidemiologist at Texas A&M University in College Station. Kissing bugs are nothing new. Eleven different species of the bugs -- known as triatomine bugs -- are in the U.S., the CDC says. And 28 states have reported them, the Texas A&M research team says. The bugs are also typically found in Mexico, Central America, and South America. It’s not the bug itself that causes the disease, but a parasite it may carry. About 300,000 people with Chagas disease live in the U.S., but most were infected in parts of Latin America where the disease is most common. The likelihood of getting the infection in the United States is low, even if the bug is infected, the CDC says. The news is a good reminder, experts agree, that people should be aware of the bug, what to do if bitten, and how to lessen the risk. More on Kissing BugsKissing bugs don’t actually kiss. They got their nickname because they tend to bite people around the mouth or another part of the face, Curtis-Robles says. They are nocturnal, and your face is often the only body part exposed during sleep. “They are attracted to the carbon dioxide we all breathe out,” says Sarah Gunter, PhD, an assistant professor of pediatrics and Chagas disease researcher at the National School of Tropical Medicine, Baylor College of Medicine in Houston. And they are looking for blood as their meal. But it’s not the bite itself that transmits the parasite. Here's the super-disgusting part: The bug bites and then defecates. "The parasite is in the feces," Gunter says. "If the feces from an infected insect gets into the wound, that is when we see an infection." Transmission usually happens when a person accidentally rubs the poop into the bite wound or into a mucous membrane such as the eye or the mouth, the CDC says. Identifying the bugs isn't simple, since there are a lot of look-alikes. Most species in the U.S. are mainly black or very dark brown, Curtis-Robles says. They have red, orange, or yellow “stripes” around their edges, thin antennae, and legs and a cone-shaped head. Complicating the issue, most people don't report feeling a bite, Curtis-Robles says. Kissing bugs hang out indoors or out, preferring cracks and holes in older housing. Outdoors, they live beneath porches, in brush piles, or in rodent nests, outdoor dog houses, or chicken coops. What to Do After a BiteNot everyone has symptoms. Some people have an allergic reaction to the saliva of the bug, the CDC says. They may have itching, swelling, hives, and severe redness. There may be swelling if the parasite gets into the body through the skin or mucous membranes. Or it could cause swelling around the eye. The infection eventually gets to the bloodstream, and it can affect the cells of the heart and digestive tract. "About one-third of people infected go on to the chronic form of the disease," Gunter says. Complications of chronic Chagas disease may include heart rhythm problems that can cause sudden death, an enlarged heart that doesn’t pump blood well, and an enlarged esophagus or colon that can cause problems with eating or passing stool. "If someone is worried about being infected, they should first talk to their physician," Curtis-Robles says. A doctor can request blood tests to see if antibodies to the parasite are present. If infected, a patient may see an infectious disease specialist or a heart doctor for treatment with anti-parasitic drugs. The bugs can also bite dogs, and they can get the same heart issues as people, but in a shorter timeline, Gunter says. Happy Ending in DelawareThe insect found in Delaware, which had bitten a child as she watched television at night in her bedroom in July 2018, was sent to the CDC, which confirmed it was a kissing bug but found it negative for the parasite. The girl had no ill effects, according to a CDC report published April 19. Anyone who thinks they may have found a kissing bug can carefully collect and send it to the Texas A&M Kissing Bug Citizen Science Program. The website explains how to collect the bugs and other information. Health via WebMD Health https://www.webmd.com/ April 26, 2019 at 12:03PM |
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