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      13 Benefits Of Cycling For Physical And Mental Health, According To Trainers

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      Cycling isn’t only spandex shorts, sore bums and lengthy road rides. Rather, hopping on a bike includes building up cardiovascular health, relieving daily stressors and finding your own uplifting community. Honestly, that’s only the beginning of the benefits of cycling. Whether you’re on a stationary indoor bike or cruising along outside, this sport has so much to offer for your mental and physical health with each pedal stroke you take.

      “Cycling can serve as a release mentally, emotionally and physically,” says Karen Maxwell, CPT. “It’s an excellent, low-impact fitness option that promotes fat loss, improves heart health, boosts muscle endurance and provides a rigorous workout for your legs.”

      Meet the experts: Karen Maxwell, CPT, is an ACE-certified personal trainer and the director of training at CycleBar, an indoor cycling studio. She’s also a former D1 athlete and ISSA-certified sports science nutritionist. Olivia Amato, CPT, is a certified personal trainer and Peloton instructor, who left Wall Street to become a full-time fitness pro.

      Once you have a bike (indoor or outdoor) or sign up for a class, cycling workouts are easy to add to your weekly routine to build up your endurance, strength and overall fitness at your own pace.

      READ MORE: 10 Reasons Why You Should Take Up Cycling

      Read on to learn about all the benefits of cycling, whether you’re pedalling outside or hopping in the saddle inside, all according to expert trainers.

      12 Benefits Of Cycling

      1. Low impact and welcoming for beginners.

      Since cycling is a non-weight-bearing, low-impact activity, you aren’t adding any extra pressure or intensity to your joints, tendons, or ligaments. Because of this, cycling is ideal for those who are new to exercising in general, people who are injured or need rehabilitation, or people who have degenerative joints, according to Current Sports Medicine Reports. As with any new activity, always consult your physician before starting.

      “Regardless of fitness level, cycling is an accessible cardio regimen,” says Maxwell, “that can cater to both seasoned athletes and beginners that are embarking on their fitness journey.”

      2. Build muscle strength.

      “Cycling truly is a full-body workout,” says Maxwell. “Building muscle and strength through cycling correlates with how much resistance you put on the bike (when indoors) or how steep the incline is (when outdoors).” To amp up the strength training, add in resistance or incline to build those lower body muscles. Your upper body — like arms and core — are always at work, too, when cycling, since you use them for balance and stability while on the bike. Indoor stationary cycling does in fact increase leg strength (and balance, too), studies say.

      3. Improve heart health.

      Cycling is considered an aerobic exercise, which means its main benefit is working out your heart, blood vessels and lungs. That’s because, according to The American College of Sports Medicine (ACSM), aerobic exercise is any activity that uses large muscle groups (check!), can be done continuously (check!) and in a rhythmic nature (check!). So every time you get on the bike, you are working toward better heart health.

      “When you are consistent, cycling increases your endurance, too, which allows you to hold higher levels of activity for a longer period of time,” says Olivia Amato, a certified personal trainer and Peloton instructor.

      4. Explore new music.

      The combination of endorphin release and uplifting music in indoor cycling classes like Cyclebar provides an immediate mood lift, says Maxwell. “You can walk into a class feeling stressed and walk out feeling as though a weight has been lifted off your shoulders,” Maxwell says. When you sweat to music, you’ll even see increased stamina, according to the National Center for Health Research.

      5. Reduce CO2 emissions.

      As you feel more and more confident in your cycling skills, commuting to work or to run errands will seem like much less of a chore and much more of an adventure. Plus, folks who commute via cycling had 84 percent lower CO2 emissions than non-cyclists, studies show. Added bonus: You save on gas money!

      6. Boost joint health.

      The benefits of cycling are two-fold for your joints, according to the Arthritis Foundation. You aren’t pounding on or stressing your joints repeatedly, but you are also helping strengthen the muscles that support your knees, ankles and feet.

      7. Connect with a new social circle.

      Setting out on a long ride is way more fun with other people and there are no shortages of cycling groups to join—beginners, women-only, road, gravel, or mountain biking groups are all available. Plus, every human needs that feeling of belonging. In fact, the CDC states that having strong social connections can decrease your risk of heart disease, stroke, dementia, depression and anxiety.

      The list doesn’t stop there though—social connections can promote healthy habits and physical activity and even help you sleep better. “Working out or riding with others helps us stay committed and create relationships with like-minded people,” Maxwell says.

      8. More time outside.

      Even if you are cruising on a casual ride, getting outside and breathing in that fresh air has so many benefits. Greenspace exposure can lead to less cortisol (the pesky stress hormone), decreased blood pressure, a lower heart rate and even less HDL cholesterol levels, according to a study in Environmental Research.

      9. Pump up feel-good hormones.

      Cruising down a hill with wind whipping your hair out of your face is a sure way to get your heart pumping and not just from the workout. Push yourself heading up those hills, but have even more fun heading down. Ready for a different challenge? Try mountain biking with even more features, views and skills to learn. Getting those post-ride endorphins really adds to her excitement and a healthy mind, Amato says.

      “Cycling helps increase your overall mental wellbeing by decreasing stress, increasing your mood and self-esteem, and encouraging mindfulness by allowing you to focus on the hard work you are doing for yourself in the present moment,” she says.

      10. Help with weight loss.

      According to a 2018 study in the European Journal of Obesity, participants who cycled for one and a half hours a week or more were found to have a lower body weight than non-cyclists. And if they cycled even more throughout the week? The study found that waist circumference and body fat percentage were lower when the duration of cycling was higher. Amato notes, too, that cycling is an efficient workout for those who might be short on time.

      “It can be helpful for those with a hectic lifestyle,” she says, “since a workout can be done in as short as a 10- to 15-minute HIIT ride.”

      11. Better sex life.

      It’s true! Being active can improve your sex life overall, studies show. Biking seems to offer an added boost in this arena, too. After women did 20 minutes of stationary cycling, they had a higher state of arousal than those who did not exercise, one specific study found.

      12. Effective cross-training.

      “Not only does cycling excel in building endurance, but indoor cycling can also serve as an effective HIIT workout, bolstering aerobic capacity, fostering muscle growth, and stimulating the production of fat-burning enzymes and hormones,” says Maxwell. So if you need a break from your regular running schedule or strength-training routine, hop on the bike!

      13. Reduce risk of disease.

      There is ample research linking cycling with a lower risk of multiple diseases. For starters, commuting to work via bike regularly is associated with a lower risk of cardiovascular disease, cancer and premature death, according to a 2017 study.

      What’s more, both cycling for commuting and for exercise are consistently associated with diminished risk of type 2 diabetes, according to a 2016 study of Danish adults. People who cycle for 30 minutes, five days a week take about half the sick days compared to sedentary counterparts, according to research from the University of North Carolina. Finally, people who regularly travel by bike live longer, healthier lives, according to a study published in Sports Medicine.

      READ MORE: Tegan Phillips Is Trying To Break The Guinness World Record For Cycling From Cairo To Cape Town

      This article written by Mattie Schuler was originally published on Women’s Health. More

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      Grab Your BFF For This Fun Buddy Workout That Tones *Everything*

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      Working out in summer can be as leisurely as you want it to be. You can spend an hour or more if that’s your idea of fun. But if a packed schedule or the idea of lazing by the pool is your priority, you’re going to need an action-packed high-intensity workout that works as hard as your calendar is. Enter: a power-packed buddy workout that you can do with a friend. Because who doesn’t like a bit of company?

      The buddy workout

      Our total-body buddy workout— designed by trainer Ashley Borden—will help you tap into the science-backed source of better results: having a friend while you sweat. It consists of five mini-challenges, which make up a circuit that will strengthen your arms, shoulders, and back, sculpt your thighs and glutes, tone your core, and boost your cardio endurance. The buddy workout was created to hit sticking points that you might struggle with or rush through if you were on your own. (All of the exercises can technically be done solo, but you’ll find that banging them out as a twosome takes it to a whole new level, especially when you’re feeling more social in summer).

      If you and your buddy have different abilities, no worries—we’re one step ahead of you. The plan is completely scalable, so you never have to worry about anyone being left behind. Sounds like a vibe? Let’s get to it.

      1. Partner Pull-ups

      Loop a resistance band around a chin up bar; place knees in the loop and grab the bar with an overhand grip, arms completely straight (1). Bend your elbows and pull your shoulder blades together to pull your chest toward the bar (2). Slowly return to start. That’s 1 rep. Before you begin, start a timer. Do 8 reps, then rest for the remainder of the minute. At the start of the next minute, repeat the same pattern. Continue for a total of 8 minutes.

      READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      2. Team Burpees

      Stand with arms at sides (1), then squat (2) to place hands on floor and quickly jump feet back into a push-up position; bend elbows to lower chest toward floor (3). Reverse movement to return to standing. That’s 1 rep. Do 25, keeping tempo with your partner. If either person needs to pause, hold a glute bridge together until both are ready to start again.

      READ MORE: DIY Your Own Butt Workout At Home With These 15 Moves From A Trainer

      3. Tempo Step-Downs

      Stand on box or bench, feet together and hands on hips (1). Slowly bend your right knee to step down and touch the floor with your left foot (2). Quickly step back up to the starting position. That’s 1 rep. Switch legs and repeat on the other side; continue alternating, keeping pace with your partner, for a total of 40 alternating step-downs.

      4. Overhead Plate-Hold Challenge

      Grab a heavy-weight plate and hold with both hands at arm’s length. Keeping legs straight and core tight, raise weight directly overhead, arms next to ears (A). Face each other and compete to see who can hold the longest.

      READ MORE: What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

      5. Follow-The-Leader Cardio

      Agree on a piece of cardio equipment (bike, rower, skipping rope, speed runs) and grab two next to each other. Partner A sets a pace that’s challenging for both to hold for one minute. Rest one minute. Partner B sets the pace for one minute. Rest one minute. Continue for 16 more minutes.

      This story was written by Jen Ator and was first published in Women’s Health Magazine in March 2019. More

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      On The Flip Side With Samsung

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      The Samsung Galaxy Z Flip5 is the latest and greatest foldable phone on the market and WH was fortunate enough to get an exclusive sneak peek to explore all its incredible tech wonders. Let me tell you, it’s nothing short of amazing!

      As soon as I laid my eyes on it, I couldn’t help but feel a rush of nostalgia from the early 2000s when flip phones were all the rage. Alongside those lowrise jeans and chunky knotted necklaces, the Galaxy Z Flip5 is a true throwback to a time we thought was long gone.

      But don’t be fooled; this phone is not merely a blast from the past. It’s here to revolutionise the way you live, encouraging you to embark on a wellness journey in style. Let me share some of my favourite features:

      Comprehensive health tracking: Monitor fitness progress and vital stats with ease.

      Camera access from watch: Remotely control and utilise your phone’s camera directly from your smartwatch, ensuring you never miss a precious moment.

      Seamless integration: The phone, watch and earbuds work in harmony to enhance your wellness journey.

      Health-enhancing apps: Access tools for calorie tracking, hydration, stress management and more.

      Stress reduction: Use guided breathing exercises and relaxation features to manage stress.

      Quality sleep tracking: Gain insights into sleep patterns for improved rest.

      Water and dust resistance: The phone stays protected in various environments.

      Impressive battery life: Dependable power for all-day adventures.

      Compact and portable: Fits easily in your pocket for on-the-go activities.

      It’s technically fun!

      Capture every moment with precision

      Now, you’re probably wondering, “How’s the camera?” After all, we’re the ones snapping pictures on hikes, runs and adventures, right? Well, the Galaxy Z Flip5 boasts a 10MP front camera and two 12MP lenses at the back. But that’s not all; it even offers night mode photography, which is a game-changer for those exhilarating night runs through the city.

      Pocket-sized tech for your active lifestyle

      “This little pocket-size device fits perfectly into my running belt,” says Chamain van Zyl, WH Digital Editor. “If you don’t have access to the watch and you want to run with your phone, it is super compact.” It’s your ideal companion for hiking, cycling, or any adventure you embark on. 

      Selfies never looked so good

      Let’s talk about the front screen, dubbed the FlexCam. No more flipping open your phone to capture that perfect selfie. You can effortlessly utilise the powerful 12MP cameras and see exactly how your shots will turn out without the hassle of constant retakes.

      Plus, the camera syncs seamlessly with the Galaxy Watch6, letting you capture selfies and videos right from your wrist. It’s the ultimate tool for jet-setting influencers and on-the-go adventurers.

      “I must say, the FlexCam is a game-changer for me. It’s a feature I didn’t know I needed until I tried it,” says Chamain. “The convenience of capturing the perfect selfie with a live preview, all while syncing seamlessly with the Galaxy Watch6 is simply remarkable. It’s like having your personal photographer on your wrist, ensuring you’re always in the frame and looking your best. I can’t imagine going back to the old way of taking selfies after experiencing this level of ease and innovation.”

      Stress-reducing features and sleep monitoring

      Wellness isn’t just about physical health; it’s also about managing stress and getting quality rest. 

      The Galaxy Z Flip5 offers stress-reduction features like guided breathing exercises and relaxation techniques, helping you unwind after a hectic day. 

      “I absolutely loved the breathing exercises! I incorporated them into my daily routine, setting short 1-minute intervals that I could easily squeeze into even the busiest of days,” says Chamain. “What impressed me the most was how tangible the results were. I had been grappling with a high stress level, symbolized by a persistent red bar on my device. But with consistent use of these exercises, I witnessed a remarkable shift. It was as though my stress levels were responding in real time to the calming power of controlled breathing. Gradually, the ominous red gave way to a much more reassuring green-orange hue.”

      Additionally, the Galaxy Watch6 offers sleep tracking, so you can gain insights into your sleep patterns and improve your sleep quality. This holistic approach to wellness addresses not only your physical health but also your mental and emotional well-being.

      Powerful wellness trio

      The Galaxy Z Flip5, Galaxy Watch6 and Galaxy Buds2 work together as a powerful wellness trio. The phone pairs effortlessly with the watch, allowing you to monitor your fitness progress in real time. I could track my heart rate, sleep patterns, steps and more, all while staying connected to the phone. 

      The Galaxy Watch6 syncs with fitness apps, helping you keep tabs on your goals and making it easier to lead a healthy, active lifestyle. And with the Galaxy Buds2, you can listen to your favourite workout playlist while staying aware of your surroundings, ensuring a safe and enjoyable exercise experience.

      Health-enhancing apps and features

      The phone comes pre-loaded with an array of health and wellness apps that cater to your well-being. Whether it’s tracking your daily calorie intake, monitoring your hydration levels, or even managing stress through mindfulness and meditation apps, this phone offers a comprehensive wellness toolkit. 

      The Galaxy Watch6 complements this with advanced fitness tracking, including GPS for accurate outdoor workouts and ECG monitoring for heart health. These features empower you to take control of your health and achieve your wellness goals more effectively.

      Music and motivation on the go

      You can easily access your favourite workout playlists on your phone and play them through your Galaxy Buds2, which offers rich sound quality and stays snug during even the most intense workouts. 

      The Galaxy Watch6 also has music storage and playback capabilities, eliminating the need to carry an additional device during your runs or workouts. 

      “Another amazing feature that I simply can’t get enough of! You can enjoy your favourite music through the watch and earbuds while running, doing chores, and you don’t even need your phone!” says Chamain.

      It’s the ultimate combination for the modern woman on the move, making the Samsung Z Flip5 an invaluable addition to your active lifestyle. More

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      This Totally Explosive Workout Will Help You Burn Fat In No Time At All

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      Want a shortcut to fat burning? Two words: progressive plyometrics. This total-body explosive workout from Shaun T, Insanity creator and author of T Is For Transformation, includes lots of jumping (the plyometric part) and builds in intensity (the progressive part) to give you great results fast.

      The routine gets harder as your body “wakes up” on a neuromuscular level. In other words, as you warm up and become more coordinated, you’re better prepared for the next move. Plyos (any explosive workout) spike your heart rate to burn serious kilojoules while activating your fast-twitch muscle fibres to improve strength. Because your upper- and lower-body muscles are working in tandem, your deep core muscles fire over time.

      The Workout

      Time: 15 MinutesEquipment: None

      Instructions: Do this circuit in order, performing each exercise for one minute before moving on without resting. After you’ve completed all four moves, rest for up to one minute, then repeat twice for three total sets. Let the fat-burning begin…

      READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      1. Back fly with alternating knee-up

      Stand, then jump your feet out slightly wider than your shoulders as you bring your arms out to the side to form 90-degree angles, squeezing your shoulder blades together (A). Hop on your left leg as you lift your right knee up to your torso; bring your elbows toward your thigh (B). Lower your leg; repeat on the other side. That’s one rep; continue alternating.

      2. Lunge with core rotation

      Start in a lunge, with your right leg bent at 90 degrees and left leg extended behind you, and place both hands next to the inside of your right foot (A). Lift your torso as you bring your hands to shoulder height and twist to the right (B). Lower your hands to return to start; repeat on the other side. That’s one rep; continue alternating.

      READ MORE: These Strength And Cross-Training Workouts Will Improve Your Running

      3. Sumo squat jump with alternating punch

      Start in a sumo squat with your feet wider than your shoulders and your toes pointed out, elbows bent and palms facing you just below your chin (A). Jump off the floor as you push your left arm directly in front of you (B), then bring your hand back toward your face to return to start. Repeat on the other side. That’s one rep; continue alternating.

      4. Jump lunge to squat

      Start in a lunge with your left leg in front and knees bent at 90 degrees, elbows bent (A). Jump as you switch your arms and legs, landing in a lunge with your right foot forward (B). Jump to bring your feet parallel as you lower into a squat; touch the floor (C). Step your left foot back; repeat on the other side. That’s one rep; continue alternating.

      READ MORE: A Quick Resistance Band Arm Workout You Can Do At Home

      Excerpted from the Women’s Health Little Book of 15-Minute Workouts. More

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      How To Burn Calories Without Actually Exercising

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      Can one exercise without actually working out? The answer is ‘Yes’! Real talk: According to the Heart & Stroke Foundation Of South Africa, one should get in a minimum of 150 minutes of physical activity each week. This brings an array of benefits.

      Firstly, engaging in regular movement enhances physical fitness and boosts overall health.

      It elevates cardiovascular endurance, strengthening the heart muscle and improving blood circulation throughout the body.

      Additionally, working out helps control weight by burning calories and building lean muscles.

      Moreover, it plays a vital role in preventing chronic diseases such as obesity, diabetes and hypertension by regulating blood sugar levels and lowering blood pressure.

      Furthermore, exercise acts as a natural mood booster due to its ability to release endorphins – the feel-good hormones – which reduce stress levels and alleviate symptoms of anxiety or depression.

      Saying all of that, in terms of working out, the struggle is a very real thing during the holidays. Sun’s out, and all you want to do is have fun in the outdoors. Motivation to get your booty to the gym is very low. But we have a solution! You can get your minutes in and still have summer fun.

      Here are a few simple tricks you can use to turn your days into simple workouts, without actually exercising.

      1. Take A Hike To Burn Calories

      Climbing a mountain beats another lap of your local park. But varying the elevation will benefit more than your boredom. While walking uphill replicates moves like lunges, the descent is an effective muscle builder, too – because it’s an eccentric (muscle-lengthening) exercise, the result is muscles braking as they resist the pull of gravity. It’s the same action as lowering a weight to the ground against resistance. What’s more, research from the Vorarlberg Institute in Austria found that the descent was almost twice as effective as the ascent at removing blood sugars and improving glucose tolerance in hikers. At the risk of sounding like your mum, please do wear proper footwear.

      2. Lighten Up To See More Gains

      Whether your baggage allowance is set by FlySafair or the space in the boot of your car, we suspect your 12kg kettlebell isn’t making the cut. But you don’t need to lift heavy to get results. A Medicine & Science In Sports & Exercise study found that exhausting your muscles with a 300-rep set triggers your muscles’ stress response – in a good way. Granted, that’s a lot of reps, but you could balance a book in the other hand, too. So, if you have a bit of weight in your backpack while hiking or walking around – it’s a good thing.

      3. Build Strength On The Beach

      If you’re heading to a stretch of sand in the next few months, swap pounding the pavements for a softer terrain. Sand absorbs more energy than firm surfaces, recruiting more muscles in your legs, as well as engaging more of your core. It could even reduce your risk of injury, with a 2017 study published in the European Journal Of Sport Science finding that women who ran on soft sand experienced less muscle damage and inflammation than those who ran on grass 

      4. Stretching Is Exercise

      Whiling away an afternoon on the picnic blanket? Put that time to good use by giving your muscles a stretch. The Journal Of Applied Physiology reports that stretching a muscle has a similar effect to weight training: both cause micro tears that stimulate your cells to boost growth. Target your quads, calves and hams (no, not the sandwiches).

      READ MORE: What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

      5. Take The Top Down

      Make your holiday hire car a convertible. Studies by Concordia University in Canada found that an hour behind the wheel of a sports car caused a measurable rise in growth hormone, hitting the accelerator on your muscle-building progress, not to mention your tan. Just check your weather app first if you’re staycationing.

      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

      6. Strokes Of Genius

      Admittedly, the pool is more about posing than performance at this time of year. But for those brief few laps, swap freestyle for butterfly. It relies heavily on the upper body, fatiguing you faster. Plus, it looks pretty pro. Arms day, done. Leg day? Use the lilo to do some kicks.

      7. Join The Exercise Band

      Gyms might be open, but you can still make gains from your lounge (or garden). Research in the Journal Of Strength & Conditioning rated the chest press against the resistance band push-up and found both to be equally effective. Bands also come in handy for the three-legged race, if you’re inclined to turn your workout into a sports day.

      8. Use The Park As Your Playground

      Don’t fancy sweating it out indoors when themercury is rising quicker than the numbers ona December wedding guestlist? Worry not. Thispark-friendly circuit, designed by PT SamanthaMcGowan (@samsays_pt), is calibrated to deliveras big a lift as anything the gym floor has tooffer. Do 12 to 15 reps of each move, completingas many rounds as possible in 10 mins.

      Triceps Dip

      This one’s a toughie, so start with your knees bent. Place your hands on a bench and lift yourself up, then dip your hips, keeping your elbows tucked. Fancy a challenge? Straighten your legs.

      Decline Push-up

      Master the incline version first, with your hands on a bench and feet on the floor as you push up. Switch to the opposite way when you’re feeling strong.

      Shoulder press

      Shoulder presses require balance, as well as strength, so the seated version makes a slightly easier option. Take one dumbbell (or two) and slowly lift it overhead with your palm facing inwards. Try it standing once that’s nailed.

      9. Take A Break

      After all of some movement, finally, don’t be afraid to do, well, nothing at all. In a University of Tokyo study, those who took three-week breaks within a six-month plan saw similar improvements in muscle mass to those who trained continuously. In that case, we’ll see you next month. More

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      Volume Eating: The Pros, Cons And Nuances Of The Weight Loss Approach

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      True or false: Losing weight is all about eating less and burning more calories. The answer? False in some cases. One diet plan, for example, has gained popularity for supposedly allowing you to eat more food while still maintaining a calorie deficit: volume eating.

      High Volume, Low Energy

      Volume eating is a method or approach that promotes eating high-volume, yet low-energy foods, in an attempt to create a calorie deficit without feeling hungry, says Lisa Moskovitz, RD, a registered dietitian, CEO of Virtual Nutrition Experts and the author of The Core 3 Healthy Eating Plan. “By eating lower calorie, more voluminous foods such as fresh fruits, vegetables, whole grains and lean protein, you have the sensation of fullness yet you’re able to keep calories at a minimum,” she explains.

      That said, volume eating may not be suitable for individuals with certain medical conditions, such as gastrointestinal disorders or those with food allergies or intolerances, says Jihad Kudsi, MD, an obesity medicine specialist, bariatric surgeon and the chairman of the Department of Surgery at Duly Health and Care. “In these cases, it’s crucial to consult with a healthcare professional to assess whether volume eating aligns with your specific health needs and to explore alternative dietary approaches if necessary.”

      Meet the experts: Jihad Kudsi, MD, is an obesity medicine specialist, bariatric surgeon and the chairman of the Department of Surgery at Duly Health and Care. Dina Peralta-Reich, MD, is an obesity medicine specialist and founder of New York Weight Wellness Medicine. Lisa Moskovitz, RD, is a registered dietitian, CEO of Virtual Nutrition Experts and the author of The Core 3 Healthy Eating Plan. Amanda Sauceda, RD, is a registered dietitian and founder of The Mindful Gut.

      Intrigued about whether volume eating can help you lose weight in a healthy way? Keep scrolling for everything you need to know about the weight loss method including the pros and cons and how to maximise its effects.

      What is volume eating?

      As the name implies, volume eating is a dietary approach focused on consuming larger quantities of foods that are low in calorie density but high in volume, such as vegetables and fruits, reiterates Dr Kudsi. “It’s a strategy that allows individuals to feel full and satisfied while managing their calorie intake,” he explains.

      How it works

      You prioritise foods with high water and fibre content, such as fruit and veggies, since they take up more space in the stomach, promoting fullness and reducing your overall calorie consumption, explains Dr Kudsi.

      For example, instead of eating a tablespoon of peanut butter, which is about 94 calories, you would opt for a tablespoon of applesauce at about 15 calories, says Amanda Sauceda, RD, a registered dietitian and founder of The Mindful Gut. It’s the same portion size but a sizable difference in caloric value, she explains.

      Does volume eating work for weight loss?

      Maybe. Volume eating can be effective for weight loss since it provides the fullness factor without tons of calories, says Moskovitz.

      “Most voluminous foods promoted through this approach are higher in fiber which can slow digestion, helping you feel fuller for a longer period of time and research shows that volume eating can be effective, especially for those who depend on larger amounts of foods to feel content,” she explains.

      However, it’s also crucial to consider the long-term perspective. Statistics show that within two years, most dieters experience weight regain, says Dr. Kudsi. “While calorie-restricting diets are often successful at initiating weight loss, they frequently fall short in supporting sustained weight management.”

      Maintaining a healthy lifestyle, which may include aspects like volume eating or a plant-based whole-food diet, can be pivotal, but it’s also vital to recognise that obesity is a multifaceted condition influenced by genetics and hormones and may require guidance from a doctor, Dr Kudsi adds.

      Pros Of Volume Eating

      You may consume more nutrients.

      Because volume eating requires you to load up on the fruits and vegetables you will have a higher intake of essential vitamins, minerals, gut-friendly fibre and disease-fighting antioxidants, says Moskovitz. To maximise your nutrient intake, Sauceda suggests eating a variety of colors which should equate to a variety of nutrients.

      You’ll likely feel fuller for longer.

      In addition to taking longer to digest, therefore helping with the fullness factor, most fibre-packed fruits and vegetables have high water content which provides even more volume without the calories, in turn keeping you satisfied, Dr. Kudsi explains.

      However, it’s also important to incorporate protein and healthy fats into your diet to help you stay full for the long run, says Dina Peralta-Reich, MD, an obesity medicine specialist and founder of New York Weight Wellness Medicine.

      You may lose some weight.

      To lose weight, you need to consume fewer calories than you burn and volume eating can help achieve this by allowing you to eat larger portions of food while simultaneously lowering your overall caloric intake, says Dr Peralta-Reich.

      Cons Of Volume Eating

      You may sacrifice quality for quantity.

      A common mistake of volume eating is sacrificing quality for quantity, says Dr Kudsi. “While volume eating can help control calorie intake, it’s essential to choose nutrient-dense options and not rely solely on low-calorie, processed foods,” he explains.

      Remember those popular 100-calorie prepackaged snacks from back in the day? They may technically be lower in cals than a handful of raw nuts (which are loaded with healthy fats and anti-inflammatory properties), but they’re also much less nutritious, notes Sauceda.

      You could experience digestive issues.

      Large amounts of fibrous foods like fruits and veggies can be hard for the body to break down and digest which may cause gas, bloating, constipation and diarrhoea, says Moskovitz.

      To help prevent discomfort, it’s best to introduce high-fibre foods slowly and not all at once, so your body has time to acclimate and adjust, adds Sauceda.

      You may actually end up overeating.

      Eating more low-calorie food is the goal of volume eating, but it can also make eating larger amounts of food a “hardwired habit,” says Moskovitz.

      When there are no low-calorie voluminous foods accessible, overeating other calorie-dense foods may feel like an impulse, so it’s important to always stay mindful of quantity, quality and portion control, she explains.

      You may miss out on key macronutrients.

      High-volume eating generally increases the amount of vitamins and minerals you’re consuming, but it’s also possible to be deficient in protein and fat if not done correctly, says Dr. Peralta-Reich.

      Therefore, you need to be aware of your food choices and be sure to include portions of lean protein like fish, chicken, eggs and turkey, and whole grains such as quinoa, brown rice, farro and whole grain bread, she explains.

      You may end up over restricting.

      If you find yourself hyper-focused on portion size and calories, volume eating can be problematic and could lead to unhealthy forms of restrictive eating, says Sauceda. In the same vein, if you have a history of eating disorders, volume eating should be avoided or discussed with a doctor or registered dietitian, she adds.

      Tips For Trying Volume Eating

      Eating large volumes of food can be a healthy habit as long as you’re mindful of providing your body with the essential nutrients it needs throughout the day, says Dr. Peralta-Reich. This means including a variety of fruits, vegetables, lean proteins, whole grains and healthy fats (avocado, nuts, seeds and olive oil) to ensure you’re eating a balanced diet that provides your body with optimal nourishment, she explains.

      Another pro tip? Try pairing fruits and vegetables with heart-healthy, energy-dense foods like extra virgin olive oil, almonds, avocados, chia seeds, fatty fish, whole grains and cheese, says Moskovitz. These high-fat foods may have more calories, but they’re also important for the absorption of vitamins and they make food more palatable and enjoyable, she adds.

      Additionally, don’t get too caught up in calorie counting, says Sauceda. “Calorie counting is a different strategy and just because a food is higher in calories doesn’t mean you should eliminate it,” she explains. Volume eating is only healthy and helpful if you prioritise variety and get all the necessary daily nutrients, Moskovitz stresses. “When it comes to healthy eating, variety beats volume and quality overrides quantity.”

      Lastly, it’s always best to talk to a doctor or registered dietitian before embarking on a diet, especially if you’re hoping for long-term, sustainable results, says Moskovitz. From there, they can help you build healthy eating habits and create a personalised plan based on your goals.

      The concept of volume eating can be beneficial, but anything in extreme has its pitfalls, says Moskovitz. Your best bet? “Embrace a long-term lifestyle change by focusing on whole, unprocessed foods to not only enhance satiety and nutrient intake, but also to support sustained health and well-being,” adds Dr. Kudsi.

      This article written by Andi Breitowich was originally published on Women’s Health. More

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      What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

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      When I first heard the term “cozy cardio,” it sounded like a hygge dream come true. I’m actually not far off from the goal of creator Hope Zuckerbrow. For her, cozy cardio is intended to combine your preferred, comfortable ambience with some light exercise (like walking or at-home pilates). At its heart, it’s “movement for women to reclaim their relationships with exercise,” she has shared.

      There are a few ways to enjoy the cozy cardio effect: You can light a candle, mix up your favourite pre-workout drink, set some mood lighting, or put on your favourite Netflix binge and hop on the treadmill to get your steps in. Cozy cardio is as much about a healthy mind as it is a healthy body. Here! For! That!

      Meet the experts: Amanda Hart, CPT, is a NASM- and ACSM-certified personal trainer and holistic health coach. Rachelle Reed, CPT, PhD, is a NASM- and ACSM-certified trainer with a doctorate in exercise physiology. Denise Chakoian, CPT, is the owner and founder of CORE Cycle.Fitness.Lagree. She’s also a cancer exercise specialist and boutique fitness consultant

      Since Zuckerbrow began posting about her cozy cardio routine, the trend has taken off, garnering many fans and even praise from The Sculpt Society’s founder Megan Roup. The term “cozy cardio” has 17 million Google search results and growing. It’s only natural to be curious about how effective it really is.

      Read on for all the intel to help you understand the benefits of this TikTok trend, what trainers think of the workout, how to add cozy cardio to your routine and more.

      Is cozy cardio a good workout?

      Cozy cardio definitely can be an effective workout, but it might not be the best choice for everyone.

      “I think someone might feel more comfortable in a session like this if they are new to exercise, or if they want to lose a large amount of weight and can begin this in their own home to create an area they can start their journey,” says Denise Chakoian, CPT, owner and founder of CORE Cycle.Fitness.Lagree.

      “I think this will have staying power for people who do not enjoy working out with others, or feel that they only have time for exercise in the comforts of a small, quaint environment,” she adds.

      4 Benefits Of Cozy Cardio

      It serves as self-care

      Cozy cardio can help reframe your relationship with exercise as a way to treat yourself. “Many of us have a disconnected idea of what movement should be,” explains Amanda Hart, CPT, trainer and holistic health coach. “Exercise should be enjoyed and looked at as an opportunity.” Instead of looking at exercise as a form of punishment or something necessary to burn off meals, cozy cardio pivots the intention of movement as a gift to yourself. Just as putting on your go-to undereye mask and a comfy robe at the end of the day is a form of self-care, so too is cozy cardio.

      It’s naturally a sustainable routine

      Cozy cardio is an activity you’ll actually want to do regularly because you set up your own ideal atmosphere in your home. “They have no reason to ‘skip’ their workout as it’s done from the comfort of their own home,” Hart says. “This can be a great solution for those who are intimidated by a gym setting or for those short on time.”

      It’s accessible and welcoming

      This trend doesn’t force you to spend extra cash on a gym membership or subscription or go anywhere at all. (You could invest in a treadmill, but you don’t have to.) Plus, the at-home workout provides privacy, a benefit for anyone who might feel vulnerable or exposed in gyms or fitness studios. There’s no specific dress code and you can wear whatever feels comfortable (leggings, t-shirt, or joggers, for example) in a judgment-free environment.

      It boosts aerobic training

      As long as you hit a level of moderate intensity, you will see all of the cardio benefits, says Rachelle Reed. These include a lower risk of cardiovascular diseases and improved cardiorespiratory endurance (the capacity of both your heart and lungs to take in oxygen and distribute it throughout the body during exercise). A high level of cardiorespiratory endurance is one of the leading contributors to a longer lifespan, Reed says.

      Cozy Cardio FAQ

      Who should do cozy cardio?

      “From a health promotion perspective, I love the idea of women (or men) adding cozy cardio into their physical activity routines each week,” Reed says. “With most adults falling short of meeting the minimum dose of recommended aerobic activity (150 minutes per week), trends like this do some great work in advocating for more movement, for more people, more often.”

      While hopping on the cozy cardio bandwagon certainly can’t hurt, it might not be challenging enough for everyone. It’s most suitable for those who are new to fitness and want to start with small, attainable goals, says Hart. “While working out at home is super easy and convenient, it can inhibit progression after a certain point,” she adds.

      “Eventually, you will run into a plateau and need other stimuli to continue to challenge yourself. Ongoing stimulus is needed for ongoing results!”

      Once you get into a regular routine, thanks to cozy cardio or another modality, it’s a good idea to progress and add variety to your sweats. “Incorporating some higher intensity aerobic work and total body strength training into your weekly routine is key,” Reed says. “Cozy cardio can be a great addition to your workout routine. Once you’re in the habit of moving your body, I recommend you progress and also transition into a more well-rounded routine.”

      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

      Is cozy cardio good for weight loss?

      Cozy cardio can be part of a weight loss regimen or help kick it off. “This type of workout can begin a journey to caloric burn and a steady state program for losing body fat,” says Chakoian.

      And, there are more factors to think about. “Whether it’s cozy cardio or another cardio workout, weight loss is based on calories in and calories out,” says Chakoian. For goals like body fat loss and gaining muscle mass, you’ll need to make other changes as well.

      How often should you do cozy cardio?

      Cozy cardio is naturally low impact, low cost and super convenient, so you can definitely incorporate it every day, Hart says. Unlike other more challenging TikTok workout trends, like the 12-3-30 workout, there’s little to no risk of overdoing it.

      While you could do safely cozy cardio every day, you’re better off spending your time doing a mix of different workouts, Reed says. That’s why she recommends only a few days a week of cozy cardio to get the benefits. To optimize your week, add in a day of higher-intensity cardio and two days of strength training for added metabolic conditioning and musculoskeletal health.

      While working out in the comfort of your home definitely has benefits, you’re missing out on the community motivation and accountability of a group sesh, says Chakoian. “When you are working out with a group of people with like-minded goals or in a facility with a strong community, you can all keep each other accountable,” she says. “It has longer-lasting positive results and helps with your mental wellbeing as a whole.”

      Bottom lineCozy cardio is a low-impact, at-home workout trend that is an excellent way to add more movement in your day and can be part of a well-rounded fitness routine. However, it may not be challenging enough for everyone, long-term.

      This article written by Amanda Mactas was originally published on Women’s Health. More

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      What Is The 75 Hard Challenge—And Is It Safe? Trainers Break Down The Pros And Cons

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      If there’s one thing I love, it’s a challenge. But some are a little more extreme, especially when it comes to kickstarting a health and wellness journey. You’ve likely seen the 12-3-30 treadmill workout and Dukan Diet trending on social media, for instance. But today’s viral obsession is: the 75 Hard Challenge.

      If you aren’t familiar, this 75-day plan boasts to “permanently change your life,” starting from the inside out with a special focus on mental toughness and commitment, says Gina Newton, a certified personal trainer and holistic body coach. Unlike other nutrition plans or fitness regimens, 75 Hard is less about specifics and focuses more broadly on self-improvement with six arbitrary “rules,” she explains.

      With 1.3 million hashtags for #75hard and over a billion views on TikTok, it’s natural to wonder if 75 Hard is safe, effective and worth your time. “Some people thrive on rules and this sort of strict challenge, but if reading the rules sends you into an emotional frenzy, it may not be the best challenge for you,” says Cara D’Orazio, a certified personal trainer and group fitness instructor.

      Meet the experts: Cara D’Orazio is a certified personal trainer, group fitness instructor and founder of C.G.M Fitness, Inc. Gina Newton is a certified personal trainer and holistic body coach.

      Intrigued? Keep scrolling for everything you need to know about 75 Hard—including the rules, benefits and potential risks.

      What is the 75 Hard Challenge?

      The 75 Hard Challenge was created in 2019 by Andy Frisella, a public speaker, entrepreneur and podcast host. At its core, the system is slated as a “transformational toughness program” that combines elements of nutrition, fitness and self-improvement, explains D’Orazio. It’s not a specific diet or exercise plan, but rather an “Ironman for your brain,” per the 75 Hard website, that focuses on five main pillars:

      Nutrition

      Movement

      Self-evolution

      Hydration

      Mental discipline

      To break it down a bit more, Frisella explains that he developed the challenge for mental toughness and discipline.

      “The goal is to become immersed in healthy eating and fitness so they become a part of our everyday lives,” says D’Orazio. According to the methodology, if a participant can stick out 75 days of the challenge, they can then apply the mentality to other life situations, ultimately making them less apt to quitting, she explains.

      So why is the challenge so popular, you ask? “The 75 Hard has garnered interest because it can look like a ‘quick fix,’” says Newton. “For 75 days you follow the outline of the requirements and there are many examples from those who have done it showing substantial and/or significant weight loss and physical transformation,” she explains. According to the challenge website, over a million people around the world have successfully completed 75 Hard.

      The 75 Hard Challenge Rules

      The 75 Hard Challenge consists of the following six non-negotiable rules which are intended to be complete for 75 days straight.

      No skip days. The key format of the challenge is that if you skip a day or any of the rules, you *must* start over. Even if you miss one of the five following tasks on a given day, you must restart to day one, says D’Orazio. “This was intended for the sake of not tweaking or compromising the rules, as this can open the door to quitting,” she says.

      Follow a diet. Stick to a diet with zero alcohol and no cheat meals. The diet itself is up to you and can vary depending on your goals, but whether it’s intermittent fasting, keto, plant-based, or paleo, the challenge requires you to follow a set and strict meal plan for 75 days straight, says D’Orazio.

      Complete two 45-minute workouts a day, one of which is outside. Rain or shine, 75 Hard requires one 45-minute workout in the morning and one 45-minute workout in the afternoon. It’s up to you which workout is outside, but the rules state one must be outdoors, explains D’Orazio. “The purpose of this is to get people to commit and not throw in the towel even if conditions aren’t perfect,” she says.

      Drink a gallon of water. This one is pretty self-explanatory, but 75 Hard emphasises hydration and requires a gallon (around 3.7L) of water a day.

      Read 10 pages of nonfiction. In the name of inspiration, education and self-improvement, you’re tasked with reading 10 pages of nonfiction a day, says D’Orazio. And nope, it *cannot* be an eBook or audiobook. It must be a physical copy.

      Take daily progress pictures. Get your camera out because the challenge requires a daily progress pic, says D’Orazio. The full-body photo is intended to track progress and maintain accountability.

      Benefits Of 75 Hard

      Accountability. Because 75 Hard is strict in its rules and structure, it can hold you accountable for its entirety, says D’Orazio. “When the going gets tough, it can help those who would have probably quit stick to a routine,” she says.

      Structure. Given the simplicity of the rules, the structure is easy to follow and understand, says Newton. The consistent structure can also provide a sense of direction and encourage healthy habit-forming behaviour like hydration and daily movement, she adds.

      Holistic approach. The program entails both physical and mental commitment, so it can provide a more holistic or well-rounded approach to wellness, says D’Orazio. As Frisella has previously mentioned, 75 Hard doesn’t sell itself on a single idea or magic solution to health and well-being. Instead, the concept is to reboot your lifestyle and encourage optimal nutrition, daily fitness and self-improvement.

      Customisable. Unlike other challenges or diet plans, 75 Hard offers an element of choice, depending on your goals, says Newton. You choose the diet that best suits you, the non-fiction book you like to read and the exercise you most enjoy. As long as you’re sticking to the six general rules, the specifics are up to you.

      Physical endurance. Whether you’re looking to gain strength, boost cardio, or lose weight, working out twice a day for 75 days straight will improve your overall fitness, says Newton. Not to mention, it fulfils the US Department of Health’s recommendation of 75 to 300 minutes of exercise per week, adds D’Orazio.

      Is 75 Hard Safe?

      Like anything, the safety of the 75 Hard challenge depends on the individual, says D’Orazio. “If the individual is new to fitness, the two 45-minute workouts back to back may be too much in a day and I truly feel one to two days of rest per week is crucial to avoid injury,” she explains. People with heart conditions, chronic illness, or existing injuries should also always consult with a healthcare provider before embarking on the challenge, she adds.

      On top of that, 75 Hard can be a major shock to the system if you’ve never actively or routinely focused on nutrition, hydration, and/or fitness, says Newton. “Listen to your body and change course when you need to, you won’t get in trouble,” she explains. If the plan becomes too hard to follow and you want or need to stop, that’s okay. It doesn’t mean you’re weak, your body just isn’t quite ready for it, she adds.

      Remember that safety is most important. If you’re extremely fatigued and/or have persistent aches, pains, or injuries, stop the challenge and talk with a doctor, says D’Orazio. And if weather conditions are treacherous, stay inside for both workouts, she adds. No challenge is worth an injury.

      It’s also worth noting that those with a history of disordered eating should be cautious with the 75 Hard challenge, says D’Orazio. The program’s strict diet regimen, exercise habits and progress photos could be triggering, especially if you miss a day or rule, she explains. Instead, focus on sustainable lifestyle modifications and find a workout you enjoy.

      Possible Risks Of 75 Hard

      Your mental health may take a toll. This challenge is an all-or-nothing mentality and the average person may not have the time or resources to commit to the six rules for 75 days straight, says D’Orazio. “Psychologically, it can be damaging to get past day 50 and have something unavoidable happen in life and need to start all over again,” she explains. The challenge also perpetuates perfectionism and can lead to negative self-talk or feelings of inadequacy if you don’t make it through all 75 days, adds Newton.

      Extreme lifestyle changes aren’t necessarily sustainable. It may be difficult to overhaul your life and maintain several new habits at once, says Newton. “I don’t think it’s worth it or sustainable,” she explains. You may see results during or after the challenge, but the six rules aren’t necessarily feasible in the long run and could harm your idea of self-worth and progress, she explains. “I am an advocate for long-term solutions to health, not quick fixes.”

      There’s an increased risk of injury. Working out twice a day with no rest days can increase your risk of injury, whether you’re new to exercise or not, says D’Orazio. In fact, research shows that rest days give your body time to repair, rebuild and strengthen itself between workouts.

      The lack of flexibility can cause burnout. The 75 Hard challenge preaches rigid adherence to the six rules and any slip requires you to start over. As a result, the negative reinforcement or pass/fail criteria can add unnecessary stress, guilt and burnout, says Newton. “People need to be kinder to themselves, not harder on themselves.”

      Progress pictures aren’t the only way to measure success. Studies show that placing an overwhelming amount of importance on body image can lead to anxiety, depression and body dysmorphia. “The photos only show the outside and not what’s happening on the inside which is where the transformation really starts,” says Newton. If the pictures make you feel discouraged, toss ‘em.

      It promotes a negative diet culture. Although you’re allowed to select the diet you choose to follow, the concept of cheat days can be problematic, says Newton. “I wish the word ‘diet’ was removed from our nutritional vocabulary and the term ‘cheat meals’ would go away,” she explains. Instead of insinuating that you’re “bad” for enjoying certain types of food, it’s better to view food as fuel and focus on balance, she adds. If you’re concerned about nutrition, talk with your doctor or a registered dietitian.

      This article was written by Andi Breitowich and was first published by WomensHealthMag.com. More