Best Living Blog
Our health, nutrition, and fitness blogs and articles will get you motivated and excited about living your best life. Here you’ll find expert health insights, tips, and advice suitable for people of all ages and fitness levels.
One and done workoutsDetox Smoothies: What Are They & Do They Really Work?Detoxification is the process by which our bodies remove unwanted waste or toxins from our system. This cleansing primarily occurs in the liver, with organs such as the kidneys, intestines, lungs, lymphatic system, and skin playing crucial roles in detoxification. Given the increased exposure to toxins in our daily lives, a little support can go a long way in keeping us healthy. One way to provide this support is by incorporating detox smoothies into your diet. What are detox smoothies? Detox smoothies are thick, creamy shakes made with various healthy ingredients that stimulate the body to flush out toxins. The best detox smoothies are nutrient-dense and delicious, helping cleanse our system by removing unwanted waste and toxins from the body. How to make a detox smoothie? Detox smoothies usually consist of: A base liquid such as coconut water or almond milkA base ingredient such as banana, strawberries, etc.A creamy ingredient such as nut butter or Greek yogurtGreens and herbs such as leafy greens, mint, cinnamon, etc. So, do detox smoothies work? Yes, detox smoothies can be quite effective in cleansing your system and eliminating toxins and waste products. They may help you get back on track after periods of overindulgence or following an unhealthy diet. Why You Should Try Detox Smoothies There are several reasons to consider incorporating detox smoothies into your diet: Energizing: Detox smoothies can help combat sluggishness and provide an energy boost, making you feel more alert and lighter overall.Nutritious: Packed with essential nutrients like vitamins, minerals, and proteins, detox smoothies can help replenish and heal your body. Green smoothies, for example, offer nutrients such as vitamin B6, folate, and niacin. Adding kale or spinach can supply magnesium, potassium, and vitamin K1, promoting bone health.Immunity boosting: Green smoothie recipes can boost your immune system, thanks to their phytonutrients and antioxidants.Convenient: Detox smoothies are easy to enjoy at any time of the day, whether as a post-workout refresher or a nutritious snack. Benefits of Detox Smoothies Detox smoothies offer numerous health benefits, effectively supporting your diet and providing relief for various organs during fasting periods. Here are some key advantages of detox smoothies: Improved digestion Detox smoothies, rich in fiber from leafy greens, fruits, and vegetables, promote better digestion and metabolic function. They also help maintain gut health and stabilize blood sugar levels thanks to insoluble fiber. In addition, these smoothies are naturally alkaline and are a good cure for heartburn, acid reflux, and other digestive issues. Healthier bones Rich in calcium, magnesium, and manganese, detox smoothies contribute to strong bones. Green smoothies with ingredients like spinach, kale, and collard greens provide vitamin K1, which helps in calcium metabolism and aids in bone formation, protecting against osteoporosis. A high intake of vitamin K is associated with improved bone mineral density and a decreased risk of bone fractures. Glowing skin Detox smoothies usually contain one or more fruits as base ingredients. You can use kiwi, strawberries, lemon, grapefruit, and many more. These fruits are high in vitamin C, which helps boost collagen production for improved skin elasticity and reduction of fine lines. Thus, vitamin C intake helps reduce wrinkles and skin sagging. It also helps protect your skin from sunburn and dryness and prevents an uneven skin tone. Vitamin E, found in peanut butter, is another antioxidant that enhances skin health, making this another delicious and healthy ingredient you can add to your smoothies. Improved hydration Detox smoothies can help maintain hydration levels, benefiting both your skin and digestive health.. Since fruits usually have a high water content, you can reach your water intake goals more easily. Weight loss Nutrient-dense and low in calories, detox smoothies can curb food cravings and reduce calorie intake, supporting weight loss. You can further aid your fat-loss efforts by adding fat-burning ingredients like green tea, lemon, cayenne pepper, and ginger. Revitalize with Detox Smoothies and Exercise Detox smoothies provide an effective reset, but pairing them with consistent daily exercise can amplify their benefits. By embracing a convenient and powerful routine, such as TDC's 7-minute workout, you can maintain consistency more easily. Doing just one set every day can be incredibly effective. This powerful pairing of detox smoothies and exercise leads to weight loss, body toning, and a life-changing transformation that rejuvenates your body and mind.
One and done workouts5 Effective At-Home Exercises for Boosting EnduranceAre you out of breath when walking up the stairs? Do you feel winded when working out? These may be signs that you need to improve your fitness and endurance levels. Endurance refers to your ability to sustain exercise over an extended period. Activities that help build stamina are called endurance exercises, such as walking, jogging, and swimming, which raise your breathing and heart rate. They help keep your heart, lungs, and circulatory system healthy. Low endurance can be caused by factors such as: Respiratory problemsUnhealthy dietPoor sleepStress So, what exercises increase endurance? Low-intensity, high-repetition workouts are best for improving endurance, but activities like brisk walking, biking, and dancing can also help. By consistently engaging in these activities, you can gradually build your endurance. How long does it take to increase endurance? It takes about 2 to 3 months to see significant improvement in your endurance with consistent training. 5 At-Home Exercises to Increase Endurance If you're wondering how to improve endurance at home or even if you can do it, don't worry. There are many such workouts that can be done anywhere, anytime, and don't even require fancy gym equipment. Here are some at-home workouts that improve endurance: Jumping jacksPushupsClimbing stairsSquats7-Minute Workout 1. Jumping Jacks Jumping jacks are a type of cardio workout that helps increase your stamina, fitness, and strength. But does cardio increase endurance? The answer is yes. They're an excellent example of how cardio workouts can indeed boost endurance. By incorporating 30 minutes of cardio training, 3 times a week, you can significantly increase your endurance in just 8 to 12 weeks. Additionally, cardio workouts offer other benefits, such as strengthening your heart and elevating your mood. Jumping jacks can be performed anywhere—at home, the office, in the park, or even in your hotel room while traveling. They work to strengthen your muscles and burn calories, helping you lose weight and become more toned. Here’s how to do jumping jacks: Stand up straight with your feet together and your arms at your sides.Jump up, simultaneously spreading your legs shoulder-width apart and raising your arms above your head, clapping your hands together.Jump again, returning your legs to their original position while lowering your arms back to your sides.Repeat this as many times as you can. 2. Pushups Pushups are an excellent choice for endurance training. They work your chest muscles while engaging your back, arms, legs, and core. Pushups also improve blood circulation. Want to know how to do a pushup? Start in a high plank position with your hands placed shoulder-width apart on the ground, fingers pointing forward, and your toes on the ground.Your body should form a straight line from your head to your heels. Make sure to keep your core tight and your back straight.Lower your body towards the ground by bending your elbows, keeping them close to your body.Push yourself back up to the starting position, straightening your arms fully. That completes one pushup.Repeat this as many times as you can. There are different pushup variations such as: Diamond pushup: For this type of pushup, bring your arms closer together, forming a diamond shape with your hands. This variation primarily strengthens your triceps, inner chest, and shoulders.Box pushup: In this variation, your knees touch the floor. It's best to perform this on a mat to support your knees. 3. Climbing Stairs Climbing stairs is an ideal endurance workout, especially for beginners. It's easy to do, and it's low-impact. You can simply climb the stairs in your apartment building, at your office, or even in a nearby mall to change up the scenery. Climbing stairs helps boost endurance as it works your heart and lungs. It strengthens your lower body and tones the muscles in your buttocks, thighs, and calves. Engaging in this activity regularly helps maintain healthy bones, muscles, and joints. Incorporate stair climbing into your daily routine to increase your endurance. Make an effort to climb stairs whenever and wherever possible, turning it into a habit that supports your fitness goals. 4. Squats Squats are among the most efficient strength-training exercises available. But does strength training improve endurance? Yes, strength training exercises, such as squats, can help improve your endurance. Squats are an excellent choice as they work multiple muscle groups simultaneously. There are many different variations of squats. You can perform squats with or without weights. If you choose to use weights, consider using easily accessible items, such as water bottles or exercise bands, to assist your at-home workout. How to do squats? Stand with feet shoulder-width apart and arms at your sides.Bend your knees and hips, lowering your body as if sitting on an imaginary chair.Keep your back straight, core engaged, and ensure your knees don't go beyond your toes.Pause at the bottom, then stand back up, exhaling as you rise.Repeat as many times as you can. 5. 7-Minute Workout The 7-minute workout is an excellent choice for those new to fitness. It's non-intimidating, can be done at home, and easily fits into most schedules. The 7-minute workout by TDC incorporates SIT (Sprint Interval Training) exercises, a form of interval training that enhances fat burning. This workout offers numerous benefits, such as: Boosts stamina and metabolism: High-intensity intervals not only increase your metabolism but also enhance the afterburn effect, allowing your body to continue burning calories even after the workout.Time-efficient: It's ideal for people with limited time who still want to experience a quick, effective workout.No equipment needed: The workout uses your body weight to create the resistance necessary for strength and endurance training, so you can perform these exercises anywhere, anytime, without needing equipment. Boost Your Endurance with Easy At-Home Exercises Incorporate stair climbing into your daily routine to enhance your endurance. Take every opportunity to climb stairs, whether at your apartment, office, or shopping malls. Jumping jacks, pushups, and squats are all effective endurance-boosting exercises that you can do at home. A 7-minute workout that includes these exercises can be even more impactful in building your endurance, complete with warm-up and cool-down exercises. Start incorporating these exercises into your routine today and experience the endurance-boosting benefits for yourself.
One and done workoutsHow Effective is a 7-Minute Workout? We Ask the ExpertsIf you're looking for a quick and convenient way to get your heart rate up and strengthen your muscles, the 7-minute workout might be just what you need. The 7-minute workout is an excellent option if you're trying to establish an exercise routine, if you're short on time, or if you dislike working out for extended periods. When performed correctly, it can be highly effective, helping to improve your form and benefit your overall health. What Is a 7-Minute Workout? A 7-minute workout is a high-intensity routine that alternates between 30 seconds of vigorous exercise and 10 seconds of rest. It typically includes key exercises that target major muscle groups, such as push-ups, squats, and planks. Depending on your time and ability, you can repeat the workout 2-3 times. Completing it 3 times with breaks in between can turn it into an intense half-hour session. You may be wondering how often you should do a 7-minute workout. It depends on your fitness level and goals. Undertaking this routine 3-5 times a week may promote weight loss, but it's crucial to listen to your body and allow time for recovery between workouts. Best 7-Minute Workouts for Busy People Jumping jacksPush-upsPlanksSquatsAbdominal crunches Benefits of a 7-Minute Workout For those who struggle to find the time or motivation to exercise, a 7-minute workout can be an excellent option. Activities like going for a run or to the gym can be time-consuming or intimidating for some people, especially when you consider that you often spend a lot of time waiting for your turn to use gym equipment. A 7-minute workout is quick, convenient, and requires no equipment. Doing it a few times a week can keep you motivated to work out. Here are some benefits of a 7-minute workout: It's Quick Even though it is recommended to do several repetitions, just one round of the workout can increase your heart rate and provide a quick burst of energy. This makes it an ideal option for people with busy schedules or those who do not have much time to dedicate to exercising. It's a convenient routine that supports your health without spending hours working out. It's Easy to Incorporate into your routine Since the 7-minute workout is done using body weight for resistance, you can do it anytime, anyplace, without needing access to weights or expensive facilities. The workout also doesn't require a lot of space, so you can perform it in a small area of your home or office. It's suitable for beginners The 7-minute workout is suitable for beginners as it is less intimidating than a gym. It is a pre-planned workout routine that lets you focus on improving your fitness levels. This workout can also be modified according to your needs, making it accessible for people of all fitness levels. However, if you are elderly, overweight, or have previously been injured, it is important to consult your doctor before starting the workout to ensure that it is safe for you to do. It promotes muscle development The 7-minute workout is designed to target major muscle groups such as the core, legs, back, glutes, and arms. By using these muscle groups to create resistance and intensity, the 7-minute workout helps promote muscle development. If you do it consistently, the 7-minute workout can make you stronger, fitter, and more toned. It can support weight loss Doing the workout a few times per week can help you achieve the calorie deficit needed for weight loss. It is even more effective if you repeat this workout several times and combine it with healthy eating habits. The workout can also help improve your metabolism, allowing you to burn more calories even when you are not exercising. A balanced diet, healthy lifestyle habits, and a consistent exercise routine will help you achieve and maintain weight loss. Reap the Rewards of the 7-Minute Workout TDC's One-and-Done 7-minute workout by is a convenient and effective way to improve your fitness levels. Perfect for beginners and easy to incorporate into your routine, it's the ideal choice for those who struggle to stay motivated to exercise. With no need for expensive gym equipment, you can do this workout at home using just your body weight to create resistance for strength training and muscle development. The HIIT approach helps build stamina, increases metabolism, and supports weight loss. So, carve out just a few minutes each day to give it a try and experience the remarkable benefits for yourself.
One and done workoutsFat-Blocking Code: What It Is & How It Affects Your BodyLosing body fat is no easy task—with so many trending diets contradicting each other, it's no wonder our weight keeps yo-yo-ing. However, the basics of fat loss are pretty simple—we need to block the fat from being stored in our body and burn the fat that's already there. And that’s what the fat-blocking code is all about. Regulating your carb intake and overcoming leptin resistance are the two main keys of the fat-blocking code. This helps reprogram your body to outfox your metabolism and burn more fat instead of storing them. » See the health benefits of a fast metabolism What Is Fat Blocking? Our bodies are designed to store extra energy in the form of body fat to resist starvation, which makes losing those unwanted pounds quite challenging. Fat blocking refers to blocking fat from getting stored in the body, as you want to reduce fat absorption as much as possible and prevent it from getting stored as body fat. In comparison, fat burning is more about encouraging the mobilization of stored fat and burning it for energy. One&Done Workout The goal of the One&Done Workout is to stimulate your body's natural metabolic multipliers. The best part is that the One&Done only takes 7 minutes to complete, while other exercises would take hours. Personalized workoutsDetailed demo videosMembers only dashboardReceive in-depth exercise manual24/7 Support available Following this program is more beneficial than working out for 45 minutes on a regular basis, according to scientific evidence. Trim Down Club highly recommends the One&Done Workout. How Does the Fat-Blocking Code Work? The fat-blocking code works by making your metabolism burn up the stored fats and even the calories being consumed to prevent them from being stored as body fat. Leptin and carbs are the two main factors in achieving fat blocking, and this is how it works: The key to fat-blocking code is overcoming leptin resistance by regulating your carb intake, which must be reduced to deplete your glycogen stores. You need to eat adequate protein-rich meals to protect your muscles and level out blood sugars. An energy deficit needs to be created by regulating calorie intake and boosting metabolism. Carbohydrates Our bodies use both carbs and fats for fuel, but to lose weight, we need to encourage our bodies to burn fat instead of carbs. To block fat storage, you need to drastically cut down on your carb intake, especially on carbs with a high glycemic index. We also need to get the body to break down carbs at a much slower pace, so we need to regulate our carb consumption to avoid starchy vegetables like potatoes and go for the more fibrous ones such as broccoli and cauliflower. Some carbs are stored in our body as glycogen, so you must first deplete glycogen to dip into your fat stores. Once all carb sources in the body have been used up, the body will start burning fat for fuel. It starts with the fat from your diet before moving on to the stored fat. The higher the metabolism, the faster the fuel is burned, so focus on lowering carb intake while boosting metabolism. Leptin Leptin is known as our starvation hormone that's produced by fat cells. When leptin levels are low, the brain gets the message that you're starving, so it reduces metabolism to minimize calorie burn and focuses on storing up as many calories as possible. On the other hand, when leptin is high, it signals the brain to stop storing fat and burn it instead, boosting your metabolism and curbing your appetite. So, the higher the leptin, the less hungry you'll be. But despite high leptin levels, many people have a sluggish metabolism and hunger cravings. This occurs due to leptin resistance, a condition in which the brain doesn't acknowledge the signals leptin sends and continues to hoard fat. So, more leptin isn't the answer—we need to improve leptin sensitivity to lose fat effectively. Is Fat-Blocking Code Safe? Fat blockers are supplements that usually come in the form of pills or powders and are generally safe for consumption. However, some general side effects of fat blockers include nausea, headaches, fluctuating blood pressure levels, anxiety, insomnia, and even liver damage. Depending on the formulas and ingredients used in the fat blocker you take, they may also interact with your medications if you're taking any. So, if you have any medical issues, it's best to consult a doctor before taking any fat blocker supplements. Bottom Line Our bodies are designed to expect and overcome famine. The body conserves as much energy as possible in the form of body fat and is very reluctant to give it up, making weight loss no easy task. However, regulating carbohydrate intake is key to blocking fat storage and accomplishing your weight loss goals easier. Once we get fat, we also tend to develop leptin resistance, which also promotes fat storage and halts weight loss. Even if your leptin levels are high enough, the brain is unable to recognize the signal to suppress appetite, stop food intake, and start burning stored fat. Luckily, fat-blocking supplements usually have a combination of ingredients that boost your leptin sensitivity, making storing fat easier to prevent and facilitating your weight loss.
One and done workoutsOne and Done Workout Review: Benefits, Cost & How Svelte Training WorksFor most people, busy schedules don't allow for spending hours in the gym. To attain our goals, we need to set practical and realistic goals, so the workout routine we choose should be short enough to fit into our daily routine easily yet effective enough to create the result we desire. The One and Done Workout is designed to fit into the busiest lifestyles. It's a 7-minute long, high-intensity workout routine guaranteed to help you lose weight effectively if you're consistent with the program. » Wondering if this workout is effective? Find out if One and Done really works Does Svelte Training Work? If you're wondering whether this program really works, the answer is a resounding ‘yes!' The reason why the Svelte Training One and Done Workout works so well is that it's a well-designed and practical short workout routine with simple and effective exercises. No matter your job or fitness level, you'll be able to do these exercises. Since svelte training is so short and simple, there are simply no excuses for not doing it. From busy executives to stay-at-home moms or dads, anyone can spare 7 minutes of their day for their own health. Plus, as no equipment is needed, you can do the workout anywhere and at any time—all you need is some space to stretch comfortably. So, you can do it at home, in the office, in a park, or even in your hotel room if you're traveling. As you do the workouts regularly, you'll notice yourself getting better at them. Weight loss results are visible in just 7 days, and by your 8th week of working out for just 7 minutes a day, you'll have significantly toned and strengthened your figure. How Does the One and Done Workout Work? Designed by Meredith Shirk, these routines are power-packed by incorporating the S.I.T. (Sprint Interval Training) techniques. The One and Done workout focuses on very short, but high-intensity exercises with active rest intervals in between. Each high-intensity exercise is done for just 20 seconds followed by an active rest period where you do low-intensity movements. In the 7 minutes of action, you spend only a total of 60 seconds doing high-intensity exercises. All in all, the workout consists of the following: A quick warm-up20 seconds of high-intensity exercise alternating with 60 seconds of active restCool down and stretching period The routine relies on using your own body weight for doing resistance exercises and strength training. Exercises such as squats and sit-ups help burn more calories and lose belly fat faster. » How fast can you lose belly fat? See if 30 days is enough What Is Included In a One and Done Purchase? When you buy the One and Done Workout program, you get the S.I.T. workout combinations, detailed demo videos, and much more. Let's take a look at all that's included in a One and Done purchase: 14 days of follow-along S.I.T. workout combinationsDetailed "demo" videos to ensure perfect formAn in-depth exercise combination manualExclusive member-only dashboardBonus 1: 10-day "done-for-you" keto resetBonus 2: 101 detoxifying red & green smoothie recipes24-7 support & assistance One and Done Workout Benefits There are numerous health benefits to the One and Done workout: Speeds up metabolism: With its high-calorie burning, the One and Done workout activates your natural metabolic multipliers and gives you a fast metabolism, which holds many benefits. It maximizes your irisin hormone levels which in turn increases the afterburn. Even after the workout, your metabolism remains high, and the calorie burning continues for 24 to 72 hours.Builds and strengthens muscle: The science-backed bodyweight combinations in this exercise program strengthen your muscles. Strength training workouts make use of your own body weight to create the needed resistance, building your muscles in the process.Boosts energy levels: After following this program for a few days, you'll notice your energy levels improving.Increases endurance: Although you may initially find yourself out of breath when doing high-intensity workouts, your stamina will considerably increase if you're consistent with the program.Promotes weight loss: The most obvious benefit of the One and Done Workout is the weight loss that results from increased calorie burning. » Interested in burning more calories? Learn how many calories the 7-minute workout burns One and Done Cost The One and Done program costs $99.95, but with the current discount offers, you can get the entire package for just $29.00. So, better hurry and get it while the offer lasts! There's no need for a second thought, as there's a ‘no questions asked 60-day money-back guarantee.' Meredith Shirk herself assures that anyone who's not completely satisfied with their program will get a refund. One and Done Workout: The Verdict With fresh New Year resolutions and renewed gym memberships, many of us have set out on weight loss journeys with vigor but failed to get very far. However, the Svelte Training One and Done Workout is your route to successful weight loss, as it's a really short yet effective exercise program that can be done anywhere, no matter what your current fitness level is. It's affordable, requires no equipment, and offers you numerous health benefits when done consistently, in addition to helping you achieve your weight loss goals.
One and done workoutsWhy the Right Exercise Intensity Is Important for Optimal ResultsRegular exercise increases fat loss, strengthens muscles, improves insulin sensitivity, and much more. However, how quickly you achieve these benefits is also dependent on the intensity of your workouts. Exercise intensity determines the effort you need to put into your workout. Whether you're running, walking, or lifting weights in the gym, the intensity of the exercise indicates the level of energy and effort put into the activity within a given time frame. When you work out at a sufficient intensity, the results are remarkable, but the appropriate exercise intensity isn't the same for everyone. It depends on many factors—your current activity levels, whether you're dealing with an injury, or if you're starting exercise once again after a long break. Below, we'll discuss the different types of exercise intensity. » Want an exercise program with the right intensity? Learn all about One and Done Workout Three Types of Exercise Intensity Regardless of the intensity, working out is extremely beneficial to your health. Nevertheless, what's best for you in terms of exercise depends on your individual goals and needs. If you're a beginner, it's advised to start with lower-intensity workouts and allow your body to get accustomed, gradually moving on to more challenging workouts. The right exercise intensity helps release hormones that promote your muscles’ ability to absorb amino acids, triggering muscle growth, improving muscle agility, and increasing endurance, allowing you to reach your fitness goal faster. What's more, exercising with the right intensity improves sleep quality and brain function as well as overall health. 1. Low Intensity Low-intensity workouts like walking, cycling, swimming, rowing, yoga, and resistance training mildly raise your heart rate and keep it steady. These workouts are done at a comfortable pace, and your heart rate stays at about 50% of its maximum rate. As they're fairly slow-paced, low-intensity workouts should be continued for at least 30 minutes to get their benefits. Although you have to do these exercises over a longer period of time to achieve the same results as with short periods of high-intensity exercise, their benefits include: Improved blood flowPreventing muscle wastageReducing the risk of falls or injuryMinimized stress on your joints. Low-intensity exercises are ideal for older people, those with injuries and disabilities, or those recovering from severe illness or surgery. 2. Moderate Intensity A moderate-intensity exercise like jogging, hiking, water aerobics, softball, baseball, etc. noticeably increases your heart rate, but it increases sweating and breathing much more than a low-intensity workout. Centers for Disease Control and Prevention (CDC) defines a moderate-intensity heart rate as 50–70% of your maximum heart rate. The benefits of moderate-intensity workouts are the following: Raises your heart rateImproves bone healthHelps maintain the right weightReduces the risk of heart disease. » Fat-burning workout: see 5 easy exercises that activate fat-burning hormones 3. Vigorous Intensity As per American Heart Association, for an activity to be vigorous, you should work at 70-85% of your maximum heart rate. The best part of vigorous exercise is that you can reap the same benefits as with moderate-intensity exercise but in less time. It gets your heart pumping, elevates your heart rate, and leaves you breathing hard. Bicycling at more than 10 mph, running uphill, playing basketball, doing squats, water jogging, and playing single tennis are some examples of vigorous exercise. The benefits of vigorous or strenuous exercise are the following: Burns more calories than other forms of exerciseJumpstarts your weight lossReduces stress and anxietyImproves your mood by releasing endorphinsImproves heart and brain health. For the best results, it's recommended to incorporate high-intensity workouts in shorter bursts, following a model like the 7-minute workout. » Want to burn more calories? Learn how many calories the 7-minute workout burns Choose the Right Exercise Intensity for Optimal Results Irrespective of intensity, regular physical activity offers numerous benefits. A simple change in lifestyle, such as taking the stairs instead of the elevator or walking the distance to the market rather than taking the car can go a long way in keeping you healthy. Although it can sometimes leave you feeling sore, regular physical activity reduces the risk of diseases and improves cognitive performance, memory, and attention span, in addition to strengthening your muscles and promoting weight loss. However, you'll see the best results if you align your exercise intensity with your specific needs, especially if you have a medical condition, are overweight, are over 40 years of age, or haven’t exercised regularly in a long time. » Reach your weight loss goals with the One and Done Workout
One and done workoutsActivate Your Fat-Burning Hormones: 5 Easy ExercisesThere are certain hormones that can affect our weight, as well as the body's natural thermostat. Hormones are chemical messengers that play a significant role in metabolic processes such as weight loss, boosting the metabolism, getting enough sleep, and managing hunger, to name a few. Fat-burning hormones such as leptin are produced by our fat cells and secreted into our bloodstream, helping reduce our appetite and control how the body manages body fat. In this article, we'll show you 5 easy-to-follow exercises you can do with little to no equipment to release fat-burning hormones and achieve your weight loss goals while also making you feel happier and stress-free. » Interested in fat blocking instead? See what fat-blocking code is and how it affects you 1. Sprints As a high-intensity exercise that requires a lot of energy, sprinting is an incredibly effective catalyst for improving your body’s ability to burn fat. Sprinting releases a specific group of human growth hormones, as well as catecholamines, which are hormones released by your adrenal glands. These facilitate fat burning in the body and help drive the release of fat, particularly abdominal and visceral fat. Sprinting is excellent for fat-burning goals, a stronger heart and immune system, boosting adrenaline and endorphin release, and encouraging perseverance. As it releases irisin, the hormone that alters white fat cells to burn fat instead of storing it, sprinting can target hard-to-reach fat like on your hips, thighs, and buttocks. This exercise works great in a short workout regimen like the One and Done workout to burn calories and trigger the "afterburn," which is the ability to burn fat for hours after your exercise. With sprinting, all you need to do is incorporate fast movements to get your heart rate up. » Interested in the One and Done workout? See if it really works 2. Squats Squats aren't just for building quads, hamstrings, and calves—they can also help burn belly fat and create an anabolic environment to promote a strong, lean body. By triggering the release of testosterone and the human growth hormone in your body, squats stimulate muscle growth and improve muscle mass in other areas of your body, not just your legs! This is an excellent functional exercise to build muscle and help with mobility and balance. To do this exercise properly, hold your chest and head high, pulling your shoulders down. Keeping the spine in a neutral position, shift your weight to your heels, place your hands on your hips, and gently guide them backward as you bend your knees to lower into a squat and slowly back up. 3. Lunges Lunges are part of resistance movements that help build muscle and burn calories, while also reversing some of the impacts of high cortisol levels. This kind of strength training can help reduce the risk of osteoporosis, which is high for many pre-menopausal and menopausal women, in addition to menopausal weight. Lunges can increase the human growth hormone, promoting muscle recovery, faster metabolism, and muscle growth. Lunges will primarily work the glutes, quads, and hamstrings. While standing, inhale and put your right foot ahead of your left foot. Make sure your legs are apart so your feet aren't directly in front of one another. Engage your core and tuck your hips so that your lower back isn't arched and your pelvis is in line with your rib cage. Bend both knees to 90 degrees until your right thigh is parallel to the floor. Keeping your hips straight, exhale as you return to your starting position, and squeeze your glutes while standing back up. » Want to burn your calories? Learn how many calories the 7-minute workout burns 4. Deadlifts If you want a multi-jointed exercise that works the biggest muscle groups in your body, deadlifts are the way to go. In addition to working the body's biggest muscle groups, this classic exercise boosts testosterone, which assists in muscle repair and additional muscle growth. Deadlifting will also stimulate the growth hormone production of your pituitary gland—and this hormone is responsible for bone strength, muscle growth, and fat loss. There are quite a few variations to deadlifts, but for a more traditional approach, start with your feet shoulder-width apart. Sit your hips back, bend your knees slightly, and lean your torso forward. Keeping your back flat and your core tight, grab your barbell or weights and place your hands shoulder-width apart, palms facing in toward your body. Push your feet into the floor and stand up tall, pulling the weight with you and keeping your arms straight. Repeat this process for the duration of your exercise. 5. Jump Rope Jumping rope is a great cardio, full-body workout with an array of benefits, including reducing your risk of heart disease and stroke and aiding weight loss. This exercise can help you burn 200–300 calories based on 30 minutes of skipping per day. If you need lower-impact workouts, jump rope is a great option, as it causes less stress to your joints. Jump rope can help lower your stress hormones by releasing endorphins, the feel-good hormones that can assist in reducing the symptoms of depression and anxiety. If you're completely new to jumping rope, it might require a bit of practice until you get the rhythm and timing down. Just follow these simple steps: Keep your feet close together jumping on the midsoles of your feet. Keep your jumping height low, with knees slightly bent. Keep your spine neutral and tall. Look forward with your head and chest up. Shoulders are pulled back with elbows down and back. Your hands will are placed along your midline. Only your wrists are used to turn your rope, keep your shoulders and elbows still. Activate Your Fat-Burning Hormones With the 7-Minute Workout The S.I.T. 7-minute workout is an easy-to-follow, high-intensity workout that alternates between 30 seconds of high-intensity exercise and 10 seconds of rest. It includes up to 12 key exercises that target your major muscle groups by combining strength, endurance, and aerobic training to support weight loss and improve metabolic health. Alongside a balanced and nutritious diet, the exercises mentioned above can be very beneficial for activating fat-burning hormones. The benefits of exercising also include more strength and confidence in your daily life, assisting with the symptoms of stress, and balancing your hormone levels. Don't forget to rest in between sets and pat yourself on the back for your incredible efforts in your wellness journey. » Reach your weight loss goals with the One and Done Workout
One and done workoutsIs It Bad to Stick to the Same Workout Routine Daily? We Asked the ExpertsRegular exercise is vital for our overall health and well-being. Rather than forcing yourself to do something you don't like, it's better to find a type of exercise you enjoy doing, whether it's a particular sport, cycling, swimming, running, or a specific workout routine. However, many people tend to stick to the same type, intensity, and duration of exercise, doing the very same set of exercises every day or running the same distance. While this way of working out has its share of benefits, it can hinder your weight loss progress once your body adjusts to the same daily exercise routine. » Looking for an effective exercise routine? Learn the benefits of the One and Done Workout Is It Useful to Repeat the Same Workouts Every Day? Consistency is the key to success when trying to lose weight and become lean, toned, and strong. So, it's important to work out regularly, preferably every day. However, you need to give your body rest periods too. There are times when it's useful to repeat the same workouts every day, depending on your fitness goals and your level of fitness. Benefits of Repeating the Same Workout Every Day There are some benefits of repeating workouts daily, including the following: Good for beginners: Same workout routine every day helps maintain a habit, especially when starting out with shorter workouts. As the body gets used to the movement, exercising will start getting easier.Useful for strength training: Repeating the same workout can improve your muscle memory. Slowly increasing your reps to improve your muscular endurance, strength, and agility will bring noticeable progress within 12 weeks.Repetition helps master your chosen workout: If you're training for something in particular, such as a marathon, repetition makes you better at what you're doing and helps develop finesse and speed. To start burning fat and building muscle, you have to remain consistent with the same type of workout for a minimum of 6–8 weeks. Disadvantages of Repeating the Same Workout Every Day There are some drawbacks to doing the same exercise every day, such as: Boredom: The same workout every day can cause mental fatigue and make you lose interest, due to predictable and repeated movements, whereas exercise is supposed to make you happier and stress-free instead. Such lessened motivation can seriously jeopardize your weight loss goals.Your body adjusts to the daily workload: Your body is very smart—it can learn to adapt to the stress caused by the same workout moves every day, which might cause a plateau in weight loss. For better results, you have to constantly challenge your body by adding heavier weights or working on new muscle groups.You risk overusing certain muscles: Doing the same exercises and using the same muscle group every day can lead to excessive muscle soreness or strain. You risk muscle injury, as the body can’t deal with the amount of localized stress being placed on a single part of your body. After a strenuous workout, your muscles need about 48 hours to repair and grow stronger, so it's better to target different muscle groups each day. For example, if you did upper body workouts today, do lower body exercises tomorrow.Risk of burnout: Every time you do strength training, you create micro trauma to the muscle tissue, which needs between 24–72 hours to heal, depending on your exercise intensity. As you risk physical burnout as well as mental burnout, you may end up working really hard and getting lesser results. » How to choose your workout routine? Check out these easy fat-burning exercises How to Switch Up Your Workout Routine? Switching up your workout routine is necessary to keep yourself motivated and ultimately achieve your fitness goals. Even when opting for effective workouts like the One and Done Workout, it's recommended to change your exercise routine every three or four weeks. Try switching up your workout routine by changing the time, frequency, intensity, or type of exercise. Type: If you're a runner, try increasing your distance or speed and add some strength workouts or cardio to your routine. If you're into weight training, try swapping body weight movements. On the other hand, if you're doing squats to burn calories, try bilateral movements like lunges.Frequency: You can increase the frequency of your workouts to ensure better results. If you're a runner who runs three times a week, you can increase it to four. Intensity: Targeted exercise and muscle-concentrated movements can give your body the kick it needs to perform better. As your heart rate increases, so does your metabolism. Time: You can add 5–10 minutes to your routine to boost your progress. » Choosing the right exercise intensity: see why this matters for optimal results Carefully Plan Your Daily Workouts for the Best Results Regular physical activity is one of the most important things you can do for your health, as it helps manage weight, reduce the risk of disease, strengthen bones and muscles, and boost brain health. However, while sticking to an exercise routine can help you make progress as you get better at your workouts, it also comes with some drawbacks, including possible boredom, muscle injury, burnout, and even a weight loss plateau. This is why planning and revising your workout plan as often as possible can help you see the best results. By tweaking your routine and changing the type, intensity, duration, and frequency of your exercise, you can achieve your goals in a healthy way. » Reach your weight loss goals with the One and Done Workout
One and done workoutsDoes the One and Done Workout Really Work? We Asked the ExpertsAlthough workouts and weight loss are almost synonymous with each other, thankfully, the hours-long, sweaty workouts associated with weight loss are now a thing of the past. In fact, long high-intensity exercise can potentially damage your body—to lose weight and get fit, all you need is to spend 7 minutes a day. Does that sound too good to be true? Let’s find out! One and Done is a 7-minute high-intensity workout fitness plan created by certified personal trainer Meredith Shirk. It's fast and easy to squeeze into your busy everyday schedule, enabling you to stay consistent with the program and achieve successful weight loss results. What Is the One and Done Workout? The One and Done Workout is a short exercise program of just 7 minutes, with a focus on high-intensity workouts that speed up weight loss. Whether you're an office goer or a busy mom, you can spare 7 minutes of your day to burn those unwanted pounds, tone your body, and attain the chiseled figure of your dreams. Plus, there's no need to buy expensive gym subscriptions or any kind of gym gear—this plan relies on your own body weight for resistance exercises. These exercises are simple enough to be done anywhere, at home, in the office, or in your backyard—all you need is enough room to stretch comfortably. The workout programs are power-packed short routines using the S.I.T. (Sprint Interval Training) techniques. » Find out how many calories the 7-minute workout burns The Science Behind the One and Done Workout The One and Done Workout activates natural metabolic multipliers to boost your energy levels and burn more body fat through Sprint Interval Training (S.I.T.). Irisin Irisin is a hormone released by your muscles in response to exercise that plays a vital role in converting white fat cells that store calories to brown ones that burn them. According to research, an increase in irisin results in the browning of white adipose tissues, effectively burning calories. As bigger muscles have more irisin, working out larger muscle groups such as quads or glutes releases more irisin than smaller ones like calves or biceps. High-intensity strength workouts and endurance exercises also boost irisin production. The One and Done Workout has carefully planned workout sets to maximize irisin production and ensure maximum exercise benefits of thermoregulation and weight loss. Even after your exercise session ends, the afterburn remains, as your metabolism remains high and continues burning calories for the next 24 to 48 hours or even longer, helping you lose weight even while resting. Melatonin is also known to increase the secretion of irisin, so make sure to get plenty of sleep and eat more melatonin-rich foods, such as milk, pistachios, goji berries, tart cherries, and walnuts. » These foods also help promote fat blocking Sprint Interval Training (S.I.T.) Meredith’s concept of Sprint Interval Training (S.I.T.) is similar to High-Intensity Interval Training (HIIT). The difference lies in the active rest periods between short bursts of maximum-intensity workouts—don't worry though, there’s no running involved. What's meant by 'Sprint' is that you exert yourself as much as possible for just 20 seconds, after which you rest for 30 to 60-second intervals. However, you can't just sit around—you need to keep moving to maximize the burn and boost your metabolism. In the One and Done Workout, you do a total of 7 minutes of 20 seconds of exertion followed by 60 seconds of active rest. This maximizes the effectiveness of the short workout in boosting your muscle tone, endurance, and weight loss. Compared to HIIT, S.I.T. reduces the risk of injury due to stiff muscles, as your muscles remain loose and primed for the next round of exertion. So, Does It Work? Our experts agree that the One and Done Workout really does work and is ideal for those who want to lose weight without having to spend grueling hours in the gym. When followed consistently, this workout program is very effective—you'll start seeing results in just 7 days, and you'll have lost a significant amount of weight in 4 to 8-week's time. What's more, the One and Done Workout offers benefits beyond weight loss—it will improve your endurance and strength, considerably alter your mobility and flexibility, and deepen your sleep, enabling you to feel recharged upon waking up. Staying consistent with the program will also enable you to avoid the muscle loss that comes with weight loss, as you'll build stronger muscles and a toned figure. Plus, weight management will become much easier as your body attains a higher metabolic state. » Reach your weight loss goals with the One and Done Workout