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Don’t wait for New Year’s Day. The start of fall is the ideal time to embark on a crisp, cool journey to weight loss success.Why? The unpredictability of summer barbecue fare is over, as are the splurges of summer vacation. It’s time to focus on yourself, your food choices and your health. We put together a list of reasons to embrace the bracing chill of fall as the start of your weight loss victory.Here are six reasons why autumn is the best time to drop pounds: 1. Fall is all about routine.The kids are back in school, which means getting…
With the increasing number of wearable devices, it is easier than ever to effectively track your heart rate and use that information to create an individualized training program based on your goals. While many apps will calculate your individualized heart rate zones, the standard formula of determining your maximum heart rate is 220 – Your Age. You can calculate your heart rate zones by multiplying your max heart rate by the following percentages: 50%, 60%, 70%, 80%, 90%. For example, If you are 40 years old, your maximum heart rate will be 180 beats per minute. Zone 1: 50% -…
1. Is it okay to take creatine every day? Yes, it’s totally safe to take creatine every day, says Moriarty. “There is no evidence that long term use of creatine has any negative side effects, in fact, long-term supplementation has been noted to improve overall training quality, resulting in a five to 15 percent improvement in strength and performance,” she explains.2. When is the best time to take creatine? There isn’t a universally recommended best time to take creatine, and more research is needed to determine if timing can improve effectiveness, says Hamlin. That said, some studies suggest taking creatine…
Caffeine has a lot of great qualities: It makes getting through a day easier when you didn’t sleep enough the night before and helps you give that workout your all. But how much caffeine should you have per day? The benefits of caffeine are well researched. “Caffeine improves both exercise performance and endurance so that you can train harder and longer,” explains Paul Falcone, MS, senior scientist at BODi. “It also reduces something called the rate of perceived exertion, which means that exercise may actually feel easier after caffeine.” It is possible to lean too heavily on caffeine, though. Here’s…
A fever – when the body’s temperature is above 100.4 degrees Fahrenheit – is typically a sign that your body is fighting off an infection. Dr. Tina Ardon, a Mayo Clinic family medicine physician, explains what signs to watch for when your child is running a high temperature. Watch: The Mayo Clinic Minute Journalists: Broadcast-quality video pkg (0:55) is in the downloads at the end of the post. Please courtesy: “Mayo Clinic News Network.” Read the script. Feeling feverish? The uncomfortable condition signals that your immune system is hard at work. “Fever in and of itself does not necessarily need to be treated,” says Dr. Ardon.…
Getting your hands on Ozempic for weight loss can be tricky. Here’s how to go about it ethically and safely.Looking to lose weight? Unless you’ve been living on Mars for the last year or so, you’ve probably heard the buzz about Ozempic — a drug developed for diabetes management that just so happens to work for weight loss.The only trouble is, the more popular Ozempic becomes, the harder it is to get ahold of. Plus, since it’s technically intended to treat blood sugar issues, it can be especially tough to get for weight loss use.Challenging — but not impossible. We’ve…
DEAR MAYO CLINIC: I recently turned 45 and have been dealing with anxiety for several years. My feelings of worry, stress and fatigue have increased, leading me to avoid social events and limit activities I used to enjoy. My friend suggested I try something she called mindfulness meditation to help manage my anxiety. What is this technique, and how can I start doing it? ANSWER: Anxiety is often described as sustained and excessive worry that a person cannot control related to the anticipation of a future threat, such as a traumatic event. At times, anxiety can significantly and adversely affect…
Welcome to this special revisit of my conversation with Charlie Gilkey. Originally broadcast in September 2019, Charlie shares insights into the world of productivity, how to manage projects, both in work and life, and the intricate process he underwent while writing his book. Key Discussion Points Time Management and Seasonal Productivity: How the nature of summer, with its longest days and home-bound children, affects our productivity. The art of pacing oneself to maintain consistent work momentum. Project Momentum: The principle of the five projects rule, maintaining focus, and the art of intentionality. The essential questions for adaptation and discernment, and…
Note: This article was the MASS Research Review cover story for September 2023 and is the first installment of a new type of MASS article called “From the Mailbag.” The purpose is to address questions from MASS readers (or questions that are frequently asked within the evidence-based fitness community). If you want more content like this, subscribe to MASS. How much dietary fat do we really need? This is one of the most common questions that stumps even the most seasoned and experienced fitness pros from time to time. Before one begins to answer this question, it’s really important to frame…
Sculpting your lower belly requires more than just sit-ups. To achieve a true V-taper appearance in your lower abs, six-pack, and upper hips, you need core exercises that specifically work this area as well as all the muscles in your outer core. Additionally, you will need to burn some excess body fat for the best ab-revealing results. I have seven of the best lower-belly exercises to tighten and sculpt. The combination of core exercises and a healthy diet for fat burning is the tried-and-true method for getting a shredded six-pack and tight, sculpted lower belly. I also recommend adding some…