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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

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      How One Woman Lost Half Her Bodyweight – And Kept It Off

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      Inspiring stories reach us all the time – stories about grit and perseverance. And this story of how one woman lost half her bodyweight is for sure one of them. Here’s how school teacher Tanya Laubscher lost a whopping 105 kilograms – and kept it off.

      The Gain

      At 157 kg, Tanya Laubscher felt completely out of place in her own body. She’d avoid planes, social gatherings and strategically plotted her movements to avoid looking in mirrors as much as possible. “I think for someone at that size, [there are] struggles and things that they don’t realise. It’s tough to go for a hike with your friends when you’re that big or go on picnics,” says the 34-year-old. 

      Added to that, her health was in jeopardy: she was struggling with Polycystic Ovary Syndrome (PCOS), type 2 diabetes as well as depression. So she saw a doctor who recommended bariatric surgery as the best way to help her lose weight and reclaim her health.

      READ MORE: How To *Actually* Lose Belly Fat With Diet And Exercise

      How she lost half her bodyweight

      In March of 2020, Tanya’s journey began with bariatric surgery. Thereafter, she needed to completely overhaul her lifestyle to see results and slim down. To start, she worked with a dietician and opted to cut out refined foods, choosing to down protein shakes in the morning and snack on fruit and healthy foods throughout the day. Since her stomach had shrunk due to the surgery, Tanya prioritised protein and vegetables to give her body the nutrients it needed.

      She followed the advice of her psychologist to deal with emotional eating and identified her triggers, then found ways to avoid or work through them. She also needed to stay active to burn fat stores. To do that, she committed to walking at least 10,000 steps daily and cycled 10 kilometres twice a day on her stationary bike. It was no easy feat, but she kept at it. “[It] was quite difficult in the beginning but as you consistently do it, it does become part of your routine. And as you lose the weight, that also becomes a lot easier to do,” explains Tanya.

      READ MORE: How One Personal Trainer Lost 30kg – And Kept It Off

      The gains

      Over a year and a half, Tanya saw the fruits of her efforts and lost 30 kilograms, then 50, then 75. With each milestone, she made a point to celebrate in different ways. For a big reward, she flew to Cape Town to conquer Table Mountain; her very first plane trip. “That was a big one. I’d never flown before because I was too scared of fitting into the seats,” explains Tanya. Other rewards included getting a new piercing or a new tattoo. 

      Now at 105 kilograms lighter and countless hours spent exercising, Tanya is the happiest she’s been. Not only has she lost over half her bodyweight, but she’s happier, too. She no longer avoids mirrors and can hike to her heart’s content. “I walk and can go everywhere and I move freely,” she says. “And I have this joy! Spending some quality time outside, dancing and not hiding away from the world any more – those are the things that make life worthwhile.”

      READ MORE: Walking For Weight Loss: Does It Work? Plus, 9 Tips To Get You There

      Tanya’s weight loss tips

      Try A Specific Diet

      Tanya found that sticking to a specific way of eating helped her shed kilos. “If those are things that are possible for you, I would suggest applying that to your life.”

      Make Yourself Accountable 

      “Tell people what you’re busy with, why you’re doing it and ensure that your goals are set out for you. Most importantly, stick to them.”

      Set Rewards

      “I made sure to reward myself at the end of every milestone that I hit. It was a big thing for me.” More

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

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      Let me take a wild guess, building a stronger booty is on your agenda for your workouts. What you might not realise is that targeting the glutes does way more than perk up your peach. “It’s a major stabiliser and it’s also the biggest muscle in the body,” says Leigh Weissman, CPT, a certified personal trainer, nutrition coach and glute specialist. “The glutes control a lot of your pelvic function and the hips.”

      That means your glutes help you do everything from walk, sit and bend throughout your day. And you’ll start to notice a boost in your athletic performance, as well. “If you are a practising athlete, you’ll sprint faster and turn quicker,” says Weissman. “In yoga, it can help you balance in specific poses.” Plus, when your glutes are strong, you can better strengthen and protect your back, hips and core—all of which are huge for balance and stability. Truly everyone can benefit from a butt workout and do it right at home to boot.

      Meet the experts: Leigh Weissman, CPT, a certified personal trainer, nutrition coach and founder of Leigh Taylor Method for building strong glutes. Suki Clements, CPT, RYT, is a New York City-based yoga teacher and former professional dancer.

      The Muscle Science

      Understanding all the muscles that make up your booty can help you work your rear more effectively. The gluteus maximus, gluteus medius and gluteus minimus muscles along with a slew of other smaller muscles, like the piriformis (located about where the heel of your hand lands if you put it in the back pocket of your jeans), are all part of your behind.

      The key to getting in a good butt workout at home (and reaping all of these full-body benefits) is to move slowly and with control so that you work your glute muscles—and don’t stress out your lower back. To keep your focus on your butt, engage your core and exhale through the challenging part of every exercise. When you shorten the muscle in an exercise, you should start to feel a burning sensation. If you’re lengthening the muscle, look for a stretching feeling to know you’re activating the area, says Weissman.

      The Workout

      Use the 15 exercises below to create your own butt workout at home. All you need is a mini resistance band and a set of dumbbells!

      As long as you recover well (think plenty of stretching and foam rolling), you can work out your butt up to three times a week.

      Equipment: resistance band, dumbbells | Time: 20 minutes | Good for: glutes

      Instructions: Choose up to five of the exercises below. Complete the indicated number of reps for each, then rest for 15 seconds and continue on to the next. Once you’ve completed all five exercises, rest for one minute, then repeat the entire circuit twice more for a total of three sets.

      Standing Glute Kickback

      Why it rocks: This move isolates one side so you can really feel the burn. Working one side allows you to recognise and fix strength imbalances, says Weissman.

      How to:

      Stand with weight on left foot and right leg long behind body with toes pointed and resting on floor.

      Bend left knee slightly and hinge at hips to lower torso forward.

      Clasp hands in front of body. This is your starting position.

      From here, engage right glutes to kick straight right leg back and up until nearly parallel with floor. Slowly and with control, reverse the movement to return to start. That’s one rep. Perform 10 to 12 per side.

      Pro tip: Engage core throughout the movement to prevent lower-back strain and keep the emphasis on glutes. Use a looped resistance band just above your knees to level this one up.

      Supported Single-Leg Deadlift

      Why it rocks: The supported single-leg deadlift is an introduction for people who have a challenging time performing a full single-leg deadlift. It also helps you to understand how to do a hip hinge before just going into a full single-leg deadlift.

      How to:

      Start standing on left leg with a weight in right hand, palm facing toward thigh and left arm by side.

      Step right leg a few feet behind body, lift heel and press right toes into the floor for balance. Keep left leg slightly bent.

      Lean forward, hinging at the hips with a flat back while lowering the weight toward the floor.

      Drive into the left heel to return to the standing position. That’s 1 rep.

      Hip Thrust

      Why it rocks: Working the hips in this position gives you the biggest strength boost, says Weissman. Science is there to support it, too, according to a Journal of Sports Science & Medicine study.

      How to:

      Sit with feet flat on the floor in front of a couch or stable chair.

      Place forearms flat on surface so elbows point back and fingers point forward.

      Lift seat up off floor and walk feet out until planted slightly beyond knees. This is your starting position.

      Push through heels and engage glutes to extend hips up until body forms a straight line from shoulders to knees.

      Reverse the movement to return to start. That’s one rep. Perform 10 to 12.

      Pro tip: To maximise glute engagement, press knees slightly outward throughout the movement. For an extra challenge, place a looped mini-band just above your knees or add a weight at the hips.

      READ MORE: This Quick 10-Minute Butt Workout From A Trainer Will Grow Your Glutes Fast

      Good Morning

      Why it rocks: This move is a great way to feel a stretch in the glute muscles, says Weissman. To take it up a notch, she suggests adding resistance with a band or dumbbell.

      How to:

      Start standing with feet hips-width distance apart (or slightly wider) and hands clasped behind your head.

      Bend knees slightly, engage core, draw shoulders back and keep neck long, then hinge at hips to push seat back while lowering chest forward until parallel to floor.

      Keeping weight in heels, slowly reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps.

      Pro tip: Hold a dumbbell behind neck to increase the intensity.

      Romanian Deadlift

      Why it rocks: An RDL is a great way to level up from a Good Morning because it adds resistance and intensity with the dumbbells, says Weissman.

      How to:

      Standing with feet shoulder-width apart, holding dumbbells in hands with palms facing thighs.

      Keeping back straight, hinge at the hips and focus on sending hips and butt back as you lower the dumbbells toward the ground.

      Engage glutes and rise back to standing, locking hips out at the top. That’s 1 rep. Perform 10 to 12 reps.

      Banded Glute Bridge

      Why it rocks: This has all the benefits of a bodyweight glute bridge, but you also engage the hips more with the band.

      How to:

      Wrap a resistance band around thighs and lie face up with knees bent and feet on the floor about a foot away from butt.

      Brace core, then press into heels and squeeze glutes to lift hips up toward ceiling while pushing upper back into floor.

      Pause in this position and expand the band by pressing knees apart.

      Reverse the movement and return to start. That’s 1 rep. Perform 10 to 12 reps.

      Pro tip: To make this more challenging, hold a dumbbell on top of hips.

      READ MORE: This Full-Body Bodyweight Workout Builds All The Muscle

      Banded Clam Shell

      How to:

      Start lying on right side on a mat with upper body propped up on right forearm, right elbow below right shoulder.

      Stack left foot over right with legs bent at 90 degrees and heels in line with glutes.

      Place left hand on top hip. This is your starting position. Without moving hips or disconnecting feet, engage outer left glutes to drive left knee straight up toward ceiling.

      Reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

      Pro tip: Keep hips stacked and avoid rolling backwards when lifting top leg. You can also place a looped resistance band just above the knees to level this one up.

      Why the move is effective: “You’re isolating one side of the hip,” says Weissman. “So it’s a nice contraction where people tend to have that natural hip dip.”

      Bulgarian Split Squat

      Why it rocks: This is one of Weissman’s go-to exercises for all her clients. “This causes the glute medias to fire up to help stabilise the pelvis,” says Weissman.

      How to:

      Stand in front of a low bench or platform with feet hip-width apart.

      Place left foot onto the platform behind you, gently resting the top of the foot to stabilise. The distance between you and the elevated surface can vary depending on your experience and range of motion.

      Engage core and glutes and lower down with control. Stop when back knee hovers just off the ground, or as low as is comfortable for your range of motion.

      Drive through front foot and squeeze glutes as you stand back up. That’s 1 rep. Complete 10 to 12 reps, then switch sides and repeat.

      Curtsy Lunge

      How to:

      Stand with feet hip-width apart.

      Take a step back with left leg, crossing it behind right. Bend knees and lower hips until right thigh is nearly parallel to the floor. Keep torso upright and your hips and shoulders as square as possible.

      Return to start. Repeat on the other side. That’s one rep.

      READ MORE: Boost Your Morning Routine With This Easy 15-Minute Yoga Flow

      Glute Kickback

      Why it rocks: This tabletop setup allows your upper body to help with stabilising your hips while you focus on working the glutes one side at a time.

      How to:

      Start on all fours with shoulders stacked over wrists and back flat, toes tucked, and knees under hips.

      Keep core tight, shoulders and hips square and foot flexed, then squeeze glute and kick the right knee back in line with the hip.

      Reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

      Pro tip: Imagine you’re trying to stamp the sole of your foot on the wall behind you and move from the hips, not the lower back.

      Isometric Banded Glute Bridge

      Why it rocks: “This is a good move if you just want to feel what it’s like to squeeze the glute and feel that contraction,” explains Weissman.

      How to:

      Lie on back with knees bent and feet on the floor 12 to 16 inches from butt.

      Brace core, then press into heels and squeeze glutes to lift hips towards ceiling. Maintain space between chin and chest and keep upper back pressed into floor.

      Hold the elevated position with glutes engaged for 5 seconds. That’s 1 rep. Perform 5 reps.

      Fire Hydrant

      How to:

      Start on all fours with wrists stacked directly under shoulders and knees over hips.

      Draw belly button to spine and, keeping back flat, lift the right knee so it is in line with the right hip.

      Return to start. That’s one rep. After 20 seconds, switch to the other side.

      READ MORE: This 15-Minute Full-Body Weighted Workout Tones Every Inch

      Lateral Lunge with Balance

      Why it rocks: “This is great for the overall health of your hips,” says Weissman. She adds that you can also use this move to measure your progress and see your strength improve over time.

      How to:

      Stand with feet hip-width apart, hands at sides.

      Take a big step to the left, then push hips back, bending left knee and lowering body until left knee is bent to 90 degrees.

      Push back to an upright position, lifting left knee up and into the chest. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

      Pro tip: Keep weight in heel of bending leg to fire up glutes.

      Split Squat

      Why it rocks: This move allows you to work the muscles that help you walk and how your body moves in everyday life, says Weissman.

      How to:

      Start standing with hands at sides or clasped in front of chest and legs staggered so left is forward and right is back with right heel raised.

      With torso upright, bend knees and lower until legs both form 90-degree angles.

      Press through left foot to return to standing position. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

      Pro tip: When in the lowest position, hover back knee off the floor to keep lower body under tension. Hold dumbbells to increase the intensity.

      Alternating Step Up

      Why it rocks: You can play with tempo and create multiple variations of this move, says Weissman. “If you’re doing it with bodyweight, slowing down that step down is how you get the most bang for your buck.”

      How to:

      Stand with feet hip-width apart in front of an elevated surface or step.

      Lift left foot and step onto the elevated surface.

      Press into left foot and lift right leg up to chest, lengthening the glute.

      Step the right foot back to start and bring the left to meet it.

      Then, switch sides and repeat. That’s 1 rep. Continue alternating for 10 to 12 reps.

      This article by Jennifer Nied and Sabrina Talbert was originally published on www.womenshealthmag.com. More

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      How To *Actually* Lose Belly Fat With Diet And Exercise

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      How to lose belly fat remains one of the top searches on our site. Everyone seems to want to get rid of their pooches, for myriad reasons. And while that may not be you, the science warns that the more fat in the belly, the more health risks become apparent. You should never feel the need to lose weight unless you actually want to. But stomach fat in particular can be harmful.

      “Stomach fat is not a good idea,” says Dr Tracy Nelwamondo, a weight loss GP. “We advise to keep abdominal circumference less than 88cm. This is not only for cosmetic reasons, but we find this puts you less at risk of disease.”

      Meet The Experts: Dr Tracy Nelwamondo is a weight loss GP and Roystinn Davids is a personal trainer.

      What are the health risks of belly fat?

      Fat cells in your stomach are made of two main kinds. The one you can see when you squeeze your tummy is known as subcutaneous fat and sits on the outer edge of your organs. The more worrying fat is the kind that lies deep within the abdomen, known as visceral fat. They’re biologically active cells that are linked to a host of chemicals in your body, further linking to a wide variety of diseases.

      Subcutaneous fat is linked to a higher proportion of beneficial molecules, while visceral fat is less so. It’s made up of proteins called cytokines, which when triggered, set off low-level inflammation in the bod. The risk? Heart disease and other chronic conditions, like dementia, asthma and even breast cancer.

      Per Harvard University, a waist circumference of 88cm or higher is considered a sign of excess visceral fat – but it may not apply to you if your overall body size is large. A better indication is an expanding waistline.

      READ MORE: Here’s Why It’s Important To Lose That Belly Fat

      So it’s clear that this kind of fat in your bod is dangerous, losing your gut can be more easier spoken about than done. But we’ve rounded up the expert advice, coupled with research, to determine the exact steps to take to minimise belly fat and keep your body healthy. The good news, per research, visceral fat responds better to diet and exercise than the fat you collect on your butt and hips.

      Exercise for belly fat

      Studies show that in order to nix belly fat, you need to be training for at least 30 minutes on most days. That includes long walks or casual spins on the stationary bike. Added to that, Dr Nelwamondo recommends at least two days of resistance training. That’s because resistance training builds muscle, which in turn works to burn fat – and it’s metabolically more active than fat tissue is.

      READ MORE: The 3 Most Important Changes To Make If You’re Trying To Lose Belly Fat

      Ab workouts won’t melt belly fat

      Keep in mind that it’s simply not possible to train only your midsection if you’re looking to lose stomach fat. Spot-training doesn’t work, and in fact, fat is breathed out from the body when you’re working out and your heart rate is high. So look to workouts where your entire body is working hard and your heart rate is higher. “There is no magic, overnight solution for losing belly fat,” says Roystinn Davids, personal trainer. “The best way to shed excess weight is by making permanent lifestyle changes. This often involves a combination of diet, exercise, stress management and other strategies.”

      Examples of fat-burning exercises include:

      Running

      Rowing

      Swimming

      Cycling

      Group fitness classes

      Your belly fat nixing move

      Davids recommends 20 minutes of cardio, followed by strength training. He recommends the following strength training moves to help shift the needle:

      push-ups

      inverted rows

      chin-ups

      pull-ups

      power cleans

      “Do eight reps of each, for four sets. Rest for one minute in between sets,” says Davids. When training, don’t discount the power of planking. “A plank is Ideal for losing belly fat because it engages multiple muscles at the same time, increasing metabolic rate and benefiting core strength,” he says.  

      READ MORE: Try This 7-Minute Fat-Blasting Workout

      Eating for less belly fat

      “Include plenty of fruits, vegetables, lean proteins and healthy fats,” says Davids. “Choosing healthy options like these can make it easier to ensure you get the proper amount of micronutrients, such as vitamins and minerals.”

      Eliminate processed food

      While that’s easy enough to do, indulging in processed foods like chips and sodas should be avoided when trying to eliminate stubborn belly fat. “Generally, better eating always consists of incorporating fibre and protein and reducing ultra-processed foods, keeping them as an indulgence in moderation instead of making them a daily habit,” warns Dr Nelwamondo. Also, look at your hydration levels and make sure you’re not dousing your system with sweetened drinks, which spike your glycaemic load and allow fat deposits to collect.

      Get specific with your intake

      Per the American Diabetes Association, there are also specific tweaks you could make to ensure you’re eating just enough to lower your risk of holding onto belly fat. That includes:

      Keeping the total fat to only 20 to 30 percent of your overall calorie intake (calorie tracking apps like My Fitness Pal help with this)

      Keeping saturated fat to less than seven percent of your overall calorie intake (watch the fries!)

      Limiting harmful trans fats, found in doughnuts and other fried foods.

      This means that if your daily caloric intake is at 2000, 700 calories should come from fat (about 77g) and only 140 from saturated fat (around 15g). Added to this, make sure to prioritise protein in your diet. Per observational studies, people who eat more protein have less abdominal fat than those with a low-protein diet.

      READ MORE: 5 Ways To Burn More Fat During Your Walking Workouts

      Lifestyle tips for excess belly fat

      Quit smoking

      Seriously! Even vaping moves the needle towards a larger waistline. Per studies, heavy smoking increases insulin resistance and is associated with increased fat deposits in the midsection. In another study published by PLOS One, authors note that among smokers, there appears to be “more metabolically adverse fat distributions”. Translation: the heavier the smoker you are, the more harmful your fat can be.

      Sleep well

      Never getting to sleep at a reasonable time? If you always find yourself in sleep debt, this could be one thing that is contributing towards your expanding waistline. Per one study, a lack of sleep majorly boosts the hunger hormone ghrelin and decreases the hormone leptin, which suppresses your appetite. The result? You’re constantly hungry, leading to overeating.

      Another 2022 study found that among people who slept only four hours a night had a nine percent increase in subcutaneous fat and an 11 percent increase in abdominal visceral fat, compared to people who got nine hours of shut-eye.

      READ MORE: Is Your Sleep Schedule Making You Fat?

      Boost your mood

      Per studies, people with larger bellies have an increased risk for both anxiety and depression. Plus, another study found that the older you get and the more body fat you accumulate, the less mental flexibility you’ll have. That mental flexibility refers to reasoning, thinking laterally and problem-solving.

      It goes the other way, too: long-term stress is linked to increased abdominal fat. There are tons of ways to find your way to a calmer – and hopefully slimmer – bod. Try meditation, journalling, exercise (it really does wonders) and delegating more tasks.

      The good news? It turns out that people who meditate are less likely to be obese and have less belly fat, per one study. That might be because getting zen lowers cortisol levels and regulates emotions, leading to less emotional eating. More

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      Is Psyllium Husk A Cheap Ozempic Alternative? Dieticians Explain The Fibre Supplement’s Benefits (And Limits)

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      Ozempic has been a buzzy medication for more than a year. The prescription type 2 diabetes drug caught fire on social media after people said they lost significant amounts of weight on it. Then, a slew of speculation surfaced online that certain celebrities were using Ozempic off-label for weight loss.

      The medication has faced shortages for months. And because it’s designed to be used for people with type 2 diabetes, most health insurances won’t cover it off-label (i.e. weight loss).

      Plus, you need a prescription, which requires a trip to your doctor’s office, hanging in the waiting room for ages and more hassle. It’s no surprise, then, that plenty of people are looking for a less expensive and more easily accessible alternative to Ozempic.

      Enter psyllium husk.

      Dubbed “the poor man’s Ozempic,” this fibre supplement is suddenly getting a lot of attention. But what is psyllium husk and is it ~actually~ like Ozempic?

      Meet the experts: Jessica Cording, R.D., is the author of The Little Book of Game-Changers. Keri Gans, R.D., is the author of The Small Change Diet.

      Women’s Health went straight to registered dieticians to answer all your questions about the so-called “natural Ozempic.”

      What is psyllium husk?

      Psyllium husk is a type of fibre—specifically, soluble fibre, which means it attracts water and turns to gel when it’s being digested, explains Jessica Cording, R.D., author of The Little Book of Game-Changers.

      “It’s typically used as a fibre supplement,” she says.

      Psyllium husk is found in the seeds of a herb grown in India called Plantago ovata, says Keri Gans, R.D., author of The Small Change Diet.

      What are the psyllium husk health benefits?

      There are a few different perks of psyllium husk, Gans says, including:

      Constipation relief

      Blood sugar management

      Lowered cholesterol

      “Sometimes you’ll see it in the context of weight management products or supplements for weight loss because the fibre helps you to stay full,” Cording says.

      READ MORE: ‘Nature’s Ozempic’: What Are The Benefits Of Berberine?

      Can you lose weight by taking psyllium husk?

      If we’re looking for Ozempic-level weight loss, the answer is no.

      “If someone is making other changes to their nutritional intake or their exercise routine and they’re using psyllium husk as part of that, it can be supportive of weight management because of the impacts on fullness and blood sugar regulation,” Cording says. “But just introducing psyllium husk is not enough to cause weight loss.”

      Gans says you might lose a little weight while taking psyllium husk, simply because you’ll be more satisfied.

      “Fiber, overall, may help with satiety,” she says. “The more satisfied and full a person feels at mealtimes, the less likely they are to overeat.”

      Is psyllium husk safe?

      In general, yes.

      “For most individuals, psyllium husk is completely safe,” Gan says. “However, if on any medications or being treated for an illness, one should always check with their primary physician before adding any supplements to their diet.”

      You can also overdo it on psyllium husk or any type of fibre, Cording says.

      “As with anything, too much of a good thing is possible,” she says. “Some can be beneficial, but you don’t want to go above and beyond the recommended dosing.”

      READ MORE: How To Lose Weight If You Don’t Know Where To Start, According To A Dietician

      Can you take it every day?

      Yup, you can take psyllium husk every day if you want, Gans says. Be sure to follow the recommended dosing on the label.

      If you’re new to fibre supplements, it’s best to start with a small amount, like ½ teaspoon in a 250ml glass of water once a day, according to Mount Sinai. Then, you can gradually increase your dosing as needed.

      Does psyllium husk work like Ozempic?

      Not really. Ozempic mimics a protein present in your own body called glucagon-like peptide 1 (GLP-1) and activates GLP-1 receptors in your body, Cording explains. The activation of these receptors causes an increase in insulin, which helps escort glucose to your cells, where it’s converted to energy.

      Ozempic also slows your digestion, making you feel fuller, longer, and therefore less likely to overeat. Psyllium husk works differently in your body.

      “Everything is being called the ‘new Ozempic,’” Cording says. “Psyllium husk can help with reducing blood sugar and it can help you to feel more full so you may not be as prone to snacking or eating quite as much. But it’s not the same as Ozempic.”

      What kind of side effects might you have when consuming psyllium husks?

      The biggest risk is the risk of developing gas.

      “If a person is not used to consuming fibre in their diet, it may cause gas and bloating at the start,” Gans says. “Therefore, I would recommend starting slowly, less than the recommended dose and also drinking plenty of water to help acclimate one’s body.”

      You can even end up constipated if you take too much psyllium husk and not enough water, Cording says—so make sure you’re having plenty of H2O if you use the supplement.

      Overall, experts say psyllium husk can be a supplement worth your time—just check in with your doctor first. And manage your expectations.

      “A supplement can be part of a comprehensive approach to weight management but it’s not the end all, be all, Cording says. “Most healthcare providers also recommend dietary and lifestyle changes.”

      This article was originally published by Korin Miller on Women’s Health. More

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

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      You already know that cardio is good for you. Research has long shown that revving your heart rate regularly can keep your cells and blood sugar healthy, strengthen your ticker, boost your mood and so much more. Luckily, reaping the benefits is super simple; like, “don’t even have to leave the house” simple. Even without any equipment (or even all that much space), you can score a killer cardio workout at home with just a few moves.

      My go-to bodyweight exercises light up all of the major muscle groups and get my heart pumping. In addition to boosting cardiovascular endurance (meaning I can keep sweating for longer), they also develop agility (which is key for feeling quick and athletic) and core strength (a must-have for anyone who wants to be all-around fitter).

      Though these moves are totally beginner-friendly, make sure to keep your core engaged, back straight and to land from any jumps with bent knees, toes facing forward and ankles flexed.

      You can use these cardio moves to add a little extra intensity to any workout at the gym — or string them together to create your own home cardio workout. Depending on the rest of your workout routine, I recommend doing a DIY home cardio workout at least three times a week.

      Here’s how to turn my go-to moves into a quick (but sweaty) cardio session you can do from your living room with just a timer — and zero equipment.

      Time: 10–15 minutes

      Equipment: noneGood for: cardio, core, lower body, shouldersInstructions: Choose 3 to four exercises from the list below. Perform each for 30 seconds to one minute, then continue onto the next. Once you’ve finished all exercises, rest for 15 to 30 seconds, then repeat for 3 to 4 total rounds.

      1. Lateral High Knees

      How to: Start standing on left leg (knee slightly bent) at bottom of mat facing sideways, right leg bent with knee in line with hip, left arm straight and side and right arm bent, hand in front of chest. Step right foot out and down to the floor while picking left knee up to hip height and switching arm positions. Continue alternating feet while moving to the right for three high knees then reverse the movement to return to start. Continue alternating until time runs out.

      Modifications: Slow this exercise down to nail proper form before speeding up your hop-steps.

      2. Skaters

      How to: From a standing position, shift weight into left foot and reach right hand down to the floor while bending right knee to hover bent right leg behind left leg. Torso should be parallel to the floor and right arm extended straight out at shoulder height. That’s your starting position. Push through left foot to jump laterally to the right, while switching arms to land with right foot planted, left leg bent and hovering behind right and left fingers touching the ground. Continue alternating until time runs out.

      Modifications: To make this move easier on your balance, tap back toes to the floor instead of hovering foot.

      3. Fast Feet With Punches

      How to: Start standing with feet slightly wider than hips, knees softly bent and arms bent with fists up at chin height. Take small, quick, alternating steps with feet while at the same time, extending arms in an alternating pattern to perform quick punches. Continue alternating until time runs out.

      Modifications: To nail the coordination required for this one, start with either just the fast feet or punches.

      READ MORE: This Cardio Abs Workout Takes Only 20 Minutes But Works All Your Major Muscles

      4. Tuck Jumps

      How to: Start standing with feet under hips and elbows bent so hands are straight in front of chest, palms facing down. Engage core, squat down slightly and push off the floor with both feet to jump upwards, lifting knees to tap hands at the top of the movement. Land softly with a slight bend in knees. Continue jumping until time runs out.

      5. 180 Squat Jumps

      How to: Start in a squat position with butt back, thighs about parallel to floor, back flat and arms bent with fists up at chin height. Push through feet and extend arms and legs to jump up off the ground while turning 180 degrees to land in a squat position facing the opposite direction. Continue moving back and forth until time runs out.

      Modifications: Can’t quite jump the full 180 degrees? Break this move down into two 90-degree squat jumps in order to turn completely around instead.

      6. Reverse Lunges with Knee Drives

      How to: Start in a low lunge position with right foot forward and left back, both bent at 90 degrees, torso parallel to floor, right hand on right thigh and left arm extended, fingertips on mat. Push through right leg to take small jump up into air, lifting left knee off the floor and driving it toward chest, while swinging bent right arm forward until elbow is in line with shoulder. Reverse the movement to return to start. Perform five, then switch sides and continue alternating until time runs out.

      Modifications: Keep this one simple by skipping the jump at the top of the move and just coming up to stand and balance on right leg.

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

      7. Plank Knee Tucks

      How to: Start in a plank position with hands below shoulders. Push down into hands to lift hips up and back while bending left leg and pulling left knee in toward chest. Reverse the movement to return to plank position, then repeat with the other leg. Continue alternating until time runs out.

      Modifications: Scale this move down by skipping the knee drives and shifting just upper body and hips back.

      8. Cross Mountain Climbers

      How to: Start in a plank position with hands below shoulders. Keeping upper body stable, bend right leg and pull right knee towards left arm. Reverse the movement to return to plank position, then repeat with the other leg. Continue alternating until time runs out.

      Modifications: Keep this one slow and controlled to nail your form before speeding up your cross-body knee drives.

      9. Roll-Up Jumps

      How to: Start seated, knees bent, feet flat on the floor and arms extended at sides just behind butt with palms pressed into mat, fingertips facing forward. Then, roll back onto shoulders, lift hips off the mat and extend legs straight up in the air. Using momentum, roll forward, bending legs to return feet to the floor and pushing through soles to stand and jump straight up off floor, keeping arms extended at sides. Land with bent knees. That’s one rep

      READ MORE: Is It Better To Do Cardio Before Or After Weight Training?

      This article was originally published on www.womenshealthmag.com  More

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      10 Reasons Why Upgrading Your Smartwatch Matters

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      Feeling stuck with your trusty X2000 smartwatch from way back when? Well, hold onto your wristbands because we’ve got 10 irresistible reasons to upgrade! 

      I can practically hear your inner sceptic saying, “Another upgrade? Seriously?” But let me tell you, I recently got my hands (or should I say, my wrist) on the Garmin Epix Pro and it was like stepping into the future. Suddenly, my old watch felt as outdated as a Tamagotchi in a world of supernatural, super-smart lifeforms.

      This isn’t just about splurging on a shiny new gadget; it’s about making a savvy investment in your health and overall well-being.

      1. Body Battery 

      You might not know it, but your watch does. The new Garmin can tell you exactly when you need to slow down and rest and when you can go back at it. Proper rest and recovery is vital for your training and getting the most out of your sweat sessions. 

      2. Sleek and Stylish 

      Farewell to the era of chunky wrist bling! This watch is like the undercover style agent of smartwatches. It may look like it means business, but once it graces your wrist, you’ll feel its featherlight charm. With its sleek vibes and the power to don different fashion personas with its customisable watch faces, it’s the fashion-forward chameleon that effortlessly swings from gym mode to glam mode!

      3. Long Battery Life 

      The Epix Pro boasts an extended battery life, which is essential for outdoor adventures that might last several days. This reduces the need for frequent recharging, giving you more time to focus on your activities.

      READ MORE: The 8 Greatest Smartwatches And Trackers To Elevate Your Health and Fitness

      4. Multi-Sport Functionality

      The Epix Pro supports a wide range of activities, from running and cycling to swimming and skiing. It provides specific metrics and data tailored to each sport, helping you analyse your performance and progress.

      In Our Pilates Era

      If you’re into yoga or Pilates, this smartwatch offers enhanced metrics that cater specifically to these activities, helping you refine your techniques and achieve better results.

      5. Tailored Fitness Tracking 

      The Epix Pro offers specialised fitness tracking features that cater to women’s health, such as menstrual cycle tracking, which helps in understanding patterns and optimising your training around hormonal changes.

      6. Comprehensive Health Insights

      With features like stress tracking, sleep monitoring and hydration reminders, the watch provides holistic insights into your well-being, helping you maintain a healthy lifestyle.

      READ MORE: The Garmin Fēnix® 7 Pro And Epix™ Pro Are Here

      7. Staying Connected

      Stay connected without being constantly glued to your phone. The watch offers smart notifications, allowing you to keep track of important messages, calls and appointments while on the go. Plus, you can listen to music and use your watch to pay!?

      8. Safety Features

      For added security during solo adventures, the Epix Pro includes safety features like incident detection and assistance alerts, ensuring that you’re always connected and safe, no matter where you are.

      9. Engaging Fitness Challenges

      The watch offers various fitness challenges and competitions via the app, providing an extra layer of motivation to stay active. You can connect with friends for friendly challenges, making fitness more fun and engaging.

      READ MORE: This Full-Body Bodyweight Workout Builds All The Muscle

      10. Customised Workouts

      The watch allows you to create and follow customised workouts. If you have specific fitness goals, it tailors exercises to suit individual preferences and needs. You can download the app, register your watch and get access to a massive library of workouts. 

      Smartwatches On Our Radar

      epix™ Pro (Gen 2) – Sapphire Edition | 42 mm

      Garmin epix Pro (Gen 2)

      The Garmin epix™ Pro (Gen 2) is a top-tier choice for those seeking an advanced GPS smartwatch. Its cutting-edge features and rugged design make it a standout option for outdoor enthusiasts.

      Multisport versatility

      Advanced health monitoring

      Connectivity and compatibility

      It has a built-in flashlight!

      Garmin fēnix® 7S – Solar Edition

      Garmin fēnix 7S

      The Garmin fēnix® 7S is an excellent choice for upgrading your current watch. Its sleek design, advanced features and robust performance are just a few reasons we love it.

      Multi-sport options

      Advanced health insights

      Long-lasting battery

      Women’s health tracking

      Detailed performance metrics

      Polar Grit X Pro Premium

      Polar Grit X Pro Premium

      Designed to conquer any environment, the Polar Grit X Pro combines military-grade durability with sapphire glass for exceptional toughness and scratch resistance. With its ultra-long battery life and precise optical heart rate tracking, it’s a reliable partner for your outdoor pursuits. Offering turn-by-turn guidance and powerful built-in GPS, it ensures you always know your way.

      Exceptional battery life

      Comprehensive health metrics

      Stylish designs

      Robust durability

      Suunto 9 Peak Pro – Pearl Gold

      Suunto 9 Peak Pro

      The Suunto 9 Peak Pro, priced affordably, offers exceptional value for those looking to upgrade their watch. Suunto’s reputation for crafting exceptional diving and water sport timepieces is reflected in this powerful multisport watch, boasting extended battery life and military-grade durability. Furthermore, its sleek, thin and timeless design adds an aesthetic allure to its impressive functionality

      Robust durability

      Exceptional battery life

      Advanced navigation

      Comprehensive health metrics

      Sports mode diversity (over 95 sports modes!)

      The Bottom Line

      The decision to upgrade ultimately depends on your specific needs, preferences and budget, of course. Consider how these reasons align with your goals and activities to determine if you’re due for an upgrade. 

      P.S. If you’re still not convinced, I encourage you to try out the Epix Pro for yourself. You might just be surprised at how much you love it! More

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      6 Genius Fitness Hacks From TikTok Sensation Megan Shongwe

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      We all know that taking care of our bodies is not just about looking good; it’s about feeling good, too. And who better to guide us on this journey to a healthier lifestyle than the TikTok sensation and fitness guru, Megan Shongwe? With over 5 million views on her videos and some groundbreaking fitness hacks, Megan is here to help us energise our bodies and minds.

      Did you know? Life hacks like #GymTok, which ranks third in South Africa, have an impressive 222 billion views.

      Life can be a whirlwind of work commitments and personal obligations, leaving us drained and with little motivation to hit the gym. But Megan’s unique approach to fitness is all about making it fun and enjoyable. She believes that a healthy lifestyle should be a joyful journey and we couldn’t agree more.

      READ MORE: 10 South African TikTok Fitness Accounts That’ll Give You ALL The Motivation You Need

      1. Schedule Your Workouts

      First up, Megan recommends treating your exercise sessions like essential appointments. We’re all busy, but if you want to make fitness a part of your life, you’ve got to plan for it. Block off specific time slots dedicated solely to exercise and stick to them religiously. This way, you’ll create a routine that’s hard to break.

      2. Consistency and Discipline

      Consistency is key when it comes to building those muscles and achieving your fitness goals. Megan suggests starting or ending your day with 45 minutes to an hour of exercise. Find a time slot that fits your schedule and make it non-negotiable. The results will speak for themselves!

      3. Office Stretches or Light Workouts

      If you’re stuck at the office all day, don’t fret. Megan has a solution for that too. Incorporate exercise into your workday by doing light stretches and going for short walks. These breaks not only improve your overall work functionality but also contribute to your overall health. A win-win, right?

      READ MORE: Here’s How To Make The Viral TikTok Green Goddess Salad

      4. Set Realistic Goals

      Megan swears by setting goals with specific timeframes. Having clear objectives keeps her motivated and on track. So, whether it’s running a certain distance or lifting a specific weight, setting achievable goals can help you stay focused and driven.

      5. Enhanced Mental Well-being

      Remember, a healthy lifestyle isn’t just about the physical gains. It’s also about your mental well-being. Exercise releases those fabulous “feel-good” hormones called endorphins. They’re like your body’s natural mood boosters, helping to alleviate stress, anxiety, and even depression. So, get moving and smile more!

      6. Improved Physical Fitness

      Embracing a healthy lifestyle has allowed Megan to discover her body’s incredible capabilities. She feels stronger, both physically and mentally, which has given her the confidence to tackle new challenges. It’s not just about looking good; it’s about feeling unstoppable!

      READ MORE: Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

      TikTok Made Us Do It

      TikTok has become a hub for educational content and users are actively seeking tips and tricks in various categories, from food and beauty to life hacks, DIY and education. It’s a platform where you can learn, grow and be inspired to live your best life.

      Follow Women’s Health to get expert health advice, the latest fitness gear unboxings, #WHToughTalks and so much more. We can also recommend the #TikTokThatsHau hashtag. It’s a gateway to a diverse world of content, a wellspring of invaluable information and a portal to connect with like-minded individuals who share your passion. More