fitness and body

Subterms

    More stories

    • 150 Shares

      in fitness and body

      Under Armour Flexes On The Launch Of Its Most Versatile Trainer Yet!

      by

      Introducing the UA Flow Dynamic, Under Armour’s newest and most versatile training shoe yet. With the perfect combination of bounce, cushioning, support, and grip, this shoe is a game-changer for athletes looking to tackle any workout with ease and agility.

      When Apollo Brands PTY LTD (official distributor of Under Armour in South Africa) launches a new trainer, you can expect technology to be at its very core.

      The new UA Flex To Flow, dropping in stores nationwide on 23 February 2023, is lightweight and durable, with cushioning that provides a comfortably snug fit, making it the perfect go-to trainer for any sports activity at any level of training. It provides the ideal structure and support in all the right places while also assisting with the natural flex of your foot.

      READ MORE: Get Outside Stay Outside This Summer With The New Under Armour SUMMERIZED Collection

      Built using Under Armour’s signature Warp technology, the UA Flex To Flow works in unison with the foot to support you during each stride. It perfectly moulds to the foot for increased performance as your feet move through your workout regime.

      Whether it’s HIIT training, cross fit, boot camp, or even pilates, its versatility is wherein the technology lies. The UA Flex To Flow provides excellent energy return, incredible consistency and dependable durability, which will keep you reaching for your new favourite pair.

      The breathable fabric allows cool air to circulate while allowing humid air to escape. The upper is finished with a lacing system that secures the mid-foot for distraction-free strides.

      UA Flow Dynamic Training Shoes

      A perfect blend of stability & mobility

      You’re not training for just one thing over the course of a day, a week, or a season. You’re training to do it all. Your schedule is demanding, dynamic, and it moves fast—so you need to be ready for anything.

      Tech Specs

      Light & comfortable; UA Intelliknit upper is stretchy, supportive and breathable

      UA Flow technology outsole creates a lightweight feel with increased ground traction on any surface

      Push heel collar for step-in comfort and a locked fit

      Internal shank for support during explosive movements

      Where Can I Get A Pair?

      The new UA Flex To Flow will be available in both men and women sizes with a recommended retail price of R2 999, and will be available in stores and online.

      Complete The Look:

      UA Journey Terry Hoodie

      UA RUSH™ Seamless Short Sleeve

      UA Infinity Mid-Covered Sports Bra More

    • 163 Shares

      in fitness and body

      Get A Perfect Look Around The Clock With The vívomove® Trend Hybrid Smartwatch

      by

      The Garmin vívomove® Trend hybrid smartwatch gives you a classic analog style and essential smart features such as notifications on your compatible smartphone and Garmin Pay™ contactless payments. Real watch hands move to reveal a hidden touchscreen display. Live better with a full suite of health and wellness tools. This includes Body Battery™ energy monitoring, heart rate monitoring, sleep score and more. The data presented is intended to be a close estimation of metrics tracked.

      READ MORE: The New Garmin Forerunner 255 Series Is A Perfect Match For Racing Addicts

      Stylish 40 mm hybrid smartwatch with a sophisticated analog look, a stainless steel bezel and smart features

      Battery life lasts up to 5 days in smart mode and up to one additional day in watch mode.

      Behind analog-style hands, you’ll find a full-dial touchscreen display. It reacts to your movements and is visible only when you need it

      Stay connected with smart notifications for incoming calls, text messages, calendar view and more when paired with your Apple® or Android™ smartphone

      Know your body better with a full suite of health monitoring features. This includes continuous heart rate sampling, Body Battery™ energy levels, Pulse Ox, sleep score, stress tracking, women’s health tracking and more. This is not a medical device. The data presented is intended to be a close estimation of the metrics tracked. Pulse Ox not available in all countries

      Breeze through checkout lines and select transit systems with Garmin Pay™ contactless payment solution (with a supported payment card)

      Get insights into your everyday fitness; including tracking your steps, floors climbed, calories and intensity minutes. Data presented is intended to be a close estimation of metrics tracked

      Connects with your paired smartphone’s GPS to track outdoor walk, run or bike activities. Includes additional activity profiles such as yoga, strength, cardio and more

      Safety and tracking features include incident detection (during outdoor walks, runs and bike rides) and Assistance. Both of which send messages with your live location to emergency contacts. (with a compatible smartphone; should not be relied on as a primary method to obtain emergency assistance)

      Enhance your style with a stainless steel bezel available in colours to suit every taste and preference

      Effortlessly change your look with 20 mm industry standard quick-release watch bands (sold separately)

      Enjoy the convenience of wireless charging with most Qi-certified charging pads. Sold separately; may not be compatible with upright charging stands or wireless chargers built into vehicles

      So where can I get one?

      Shop this smartwatch here for that classic analog style with wellness tools. More

    • 88 Shares

      in fitness and body

      So… What Is The Keto Diet Exactly?

      by

      The second my never-tried-a-diet-in-his-life friend said he was doing keto (as mine recently did), I knew the eating plan had surpassed trend status.

      I’m going to go out on a limb and guess that, if said not-into-wellness-at-all friend has heard of (and is trying!) the keto diet, you most certainly have. Still, you may be a little hazy on the details. Well, no more!

      Short for “ketogenic diet,” this eating plan is all about minimizing your carbs and upping your fats to get your body to use fat as a form of energy, says Scott Keatley, registered dietician, of Keatley Medical Nutrition Therapy. While everyone’s body and needs are slightly different, that typically translates to: 60-75% of your kilojoules from fat, 15-30% of your kilojoules from protein, and 5-10% of your kilojoules from carbs.

      After about two to seven days of following this eating routine, you go into something called ketosis, or the state your body enters when it doesn’t have enough carbs for your cells to use for energy. Then it starts making ketones, or organic compounds that your bod then uses in place of those missing carbs—and oh, it also burns fat for more energy, says Beth Warren, registered dietician, founder of Beth Warren Nutrition and author of Living A Real Life With Real Food.

      READ MORE: ‘Keto Crotch’ Might Be A Surprising Side Effect Of A Low-Carb Diet

      Why Did The Keto Diet Become So Trendy For Weight Loss?

      Believe it or not, keto was designed to help people who suffer from seizure disorders—not to help people lose weight. That’s because both ketones and another chemical produced by the diet, called decanoic acid, may help minimise seizures.
      Jessica Cording, New York-based registered dietician

      But people who started following the keto diet noticed weight loss for a few reasons: When you eat carbs, your body retains fluid in order to store carbs for energy (you know, in case it needs it). But when you’re not having much in the carb department, you lose this water weight, says Warren. Also, it’s easy to go overboard on carbohydrates—but if you’re loading up on fat, it may help curb cravings since it keeps you satisfied.

      That, plus the fact that ketosis encourages your body to burn fat, means you can end up with pretty dramatic weight loss.

      “The keto diet took off because its ‘rules’ make sense to most people,” Keatley says. “Almost all of us want to lose some fat from somewhere on our body, and this diet focuses on fat as fuel.”

      Celebs who’ve done the keto diet didn’t exactly hurt its rep, either. (We’re looking at you, Vanessa Hudgens, Halle Berry and Kim Kardashian.)

      What Can You Expect On The Keto Diet?

      It usually takes three to four days for your body to go into ketosis because you have to use up your body’s stores of glucose, i.e., sugar first, Keatley says. Any major diet change can give you some, uh, issues, and Keatley says he often sees patients who complain of IBS-like symptoms and feel wiped out at the beginning of the diet. (The tiredness happens because you have less access to carbs, which give you quick energy, he explains.)

      Those issues are part of what’s known as the “keto flu,” Warren says. Other side effects of the keto diet, all of which are tied to carb withdrawal, can include lightheadedness, nausea, mental fog, cramps, and headaches, in addition to diarrhoea and tiredness. Luckily, the keto flu doesn’t usually last more than a week—which is coincidentally about when people start to see the number on the scale go down, says Warren.

      Some people on the keto diet also experience ‘keto crotch‘, a strange-smelling odour down there as a result of the diet.

      READ MORE: Is When You Eat More Important Than What You Eat?

      Okay, But Will It Actually Help *You* Lose Weight?

      Probably, and there are a few reasons why, Keatley says. For starters, people usually reduce their daily kilojoule intake to about 6,276 kilojoules a day because healthy fats and lean proteins make you feel fuller sooner—and for a longer period of time. And then there’s the fact that it takes more energy to process and burn fat and protein than carbs, so you’re burning slightly more kilojoules than you did before. Over time, this can lead to weight loss.

      Everyone is different, and how much you weigh when you start the diet matters, but you could safely lose around half to one kilogram a week on keto, Keatley says. “It’s sometimes more, sometimes less, depending on the individual’s caloric needs,” he adds.

      Worth noting: The keto diet isn’t a “miracle fat burner,” says Keatley. “The kilojoules in the fat must are still kilojoules, so working out and keeping total intake at a reasonable level is the only way it works,” he says. “Being on a keto diet but eating more kilojoules than you need will still add fat to your frame.”

      Who Does It Work Best For?

      Cording says the keto diet is really ideal for people who suffer from seizure disorders. If that’s not you, she doesn’t recommend it as a long-term approach because it’s so hard to stick with.

      That said, a keto diet will work for someone who really loves meat and heart-healthy oils like olive oil and safflower oil, Keatley says. However, he and Warren also stress that it’s not easy—or necessarily healthy—to follow over time (certain types of carbs are good for you!).

      If you’re interested in following keto for a short period of time, Cording says it’s important to set yourself up for success by making sure you have the right ingredients and tools to make it happen.

      Although if you just love carbs way too much to entertain the idea of doing the keto diet, well, that makes two of us.

      This article was published on www.womenshealthmag.com More

    • 125 Shares

      in fitness and body

      8 Easy Core Yoga Poses That’ll Fire Up Your Abs

      by

      Amy Dixon, an exercise physiologist and group fitness manager, has created this workout that builds muscle, improves flexibility, and melts away stress. Big bonus: these core yoga poses will fire up your abs.

      These moves roll yoga and strength into one neat package. They’re so effective because each exercise calls on your entire core and requires balance (thanks to the yoga moves), so your whole body, not just the targeted muscle, works through its full range of motion. Tackle the moves two non-consecutive days a week and you’ll notice sleeker definition – and a calmer mindset – within four weeks.

      Lateral Bend And Reach

      This core yoga pose works the core, shoulders, hamstrings and inner thighs.

      Grab a pair of dumbbells and stand with your feet about 1.2 metres apart. Turn your left foot out 90 degrees. Raise your right arm straight up above your shoulder, palm facing in (A). Brace your abs and bend to the left, lowering the left dumbbell to your left ankle (B). Rise back up, keeping your right arm overhead. Do 12 to 15 reps, then repeat on the other side. Do three sets, resting for up to 30 seconds between sets.

      READ MORE: These Pilates-Fusion Moves Strengthen, Lengthen And Tone

      Dog Press

      This core yoga pose works the core, shoulders, pecs, lats, back and hamstrings.

      Stand a bit behind a Bosu. Bend into down­ward dog, placing your palms about 12 centimetres apart on the dome and lifting your hips towards the ceiling (A). Place your right hand a metre in front of the Bosu and place your right knee on it. Follow with your left hand and left knee (B). Do a push-up (C). Step back into downward dog. That’s one rep. Do two sets of 8 to 10, resting for 30 seconds between sets.

      Rock The Boat

      Works entire core.

      Draw your knees towards your chest, lift your head and grab your legs below the knees (A). Rock up and balance on your glutes (B). Keeping your back long and chest lifted, straighten your legs and extend your arms (C). Hold for three seconds, then tuck in and roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

      READ MORE: Feel Strong And Powerful With This Explosive 15-Minute Workout

      Dive & Roll

      Works back and glutes.

      Place a weighted bar half a metre in front of a Bosu. Lie face down with your hips and belly on the Bosu, feet hip-width apart on the floor. Place your palms on the bar and lift your legs as high as possible (A). Slowly roll the bar towards the Bosu as you lower your legs towards the floor (B). Roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

      Trainer TipKeep your neck in line with your spine throughout the move.

      Crescent Lunge and Row

      Works back, glutes, hamstrings and quads.

      Grab a three-to-five kilogram dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forwards with your left leg until your left knee is bent at 90 degrees. Lower your torso as close as possible to your left knee, as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell to hang naturally (A). Row the dumbbell straight up until your right elbow passes your torso (B). That’s one rep. Continue rowing, without standing up, for 12 to 15 reps. Return to start and repeat on the other side. That’s one set. Do three sets, resting for up to 30 seconds between sets.

      Trainer TipKeep your rowing arm close to your side.

      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan

      Tricep Warrior

      Works core, triceps, glutes, hamstrings and quads.

      Grab a pair of two-to-four kilogram dumbbells and stand with your feet together, arms at your sides. Rest your right toe on the floor about half a metre behind you (A). Bend forwards from the hips and raise your right leg until your body forms a T. Bend your elbows to bring the dumbbells directly under your shoulders, palms facing in (B). Keeping your upper arms still, extend the dumbbells straight back (C). Curl them back to your shoulders. That’s one rep. Do 15 to 20 without lowering your leg. Rest for 30 seconds, then repeat on the other side.

      Bicep Warrior

      Works shoulders, biceps, glutes, hamstrings, and inner and outer thighs.

      Grab a pair of two-to-four kilogram dumbbells and stand with your feet about a metre apart. Turn your left foot out 90 degrees and, hips and shoulders facing forward, bend your left knee at 90 degrees. Extend your arms to shoulder height (A). With your upper arms parallel to the floor, do a bicep curl, bringing the dumbbells to your shoulders (B). Slowly re-extend your arms. Do 15 to 20 reps; rest for 30 seconds and repeat on the other side. More

    • 125 Shares

      in fitness and body

      10 Reasons Why You Should Take Up Cycling In 2023

      by

      The benefits of cycling finally got their dues during lockdown, when the number of people going for a ride increased by 200% on weekends and 100% on weekdays. 

      I got into cycling, and I’ve never been into cycling in my life. I didn’t even know what cleats were. I really got into it, and I really, really enjoyed it.
      Michelle Keegan 

      Back then, it was all about outdoor cycling. The beauty of cycling (and one of the biggest benefits) is that it takes so many different forms; maybe you’re one of said people who swears by getting outdoors for long countryside rides, while some of you might live for intervals on the Peloton parked in your living room, or the exercise bike at your local gym. Whichever shape your cycling sessions take, know that the benefits of cycling apply to all.

      Here are 10 reasons to consider taking it up in 2023. On your bike.

      1. It’s a low-impact form of cardio

      Loui Fazakerley, a sports performance coach and keen cyclist at It’s Only A Hill, tells us:

      ‘Cycling, as a low-impact workout, is much easier on the joints and your skeletal system than most cardio workouts, like running and HIIT workouts that involve jumps such as burpees. But cycling is still a great cardio workout for your lungs.’
      Loui Fazakerley

      And you don’t necessarily need to get outdoors; one 2019 study in the journal Medicina found that indoor cycling could improve your aerobic capacity, i.e. your cardiovascular system’s ability to provide your working muscles with oxygen, which it then uses for energy. It’s a no-brainer for anyone suffering with, or recovering from, injury. But remember that weight-bearing activities are required for promoting bone density – these include walking and strength training.

      2. Cycling is a great way to sightsee

      ‘A big benefit of cycling is that it gives you a huge sense of freedom. It is a great way to see the city or the countryside, and cover more ground than you can on foot,’ Fazakerley explains.

      3. It’s a mood-booster and stress-reliever

      Cycling is proven to ease stress and anxiety by calming external thoughts and forcing you to concentrate on your cadence and any speed or incline you might be working with. Fazakerley adds, ‘Once you’re confident and proficient on the bike, you can find yourself zoning out into a state of meditation, when out in quiet country lanes or on quiet roads.’

      One study found that the positive mental feelings that come from cycling are largely down to the release of endorphins in your body, which counter the production of cortisol (the stress hormone). The same research also found that cycling outside increased these effects.

      4. It’s a good way to socialise

      ‘Cycling is a great way to meet new people at one of the many cycling clubs across the UK,’ Fazakerley says. ‘Whether you want to ride fast or just want to have great conversation on or off the bike, there is a cycling club out there for you. Rides – more often than not – usually have a coffee stop in the middle, or the end… or both! The coffee is usually accompanied with a slice of cake, too. Remember, a healthy and happy life is all about balance.’

      5. Cycling can help with weight loss

      If you’re a loyal WH reader, you’ll know by now that there are plenty of factors to consider if you want to lose weight: your nutrition, NEAT exercise levels, sleep habits, and stress levels, to name a few. Studies have shown that cycling can also help, by reducing body fat and increasing muscle, which encourages healthy weight management since the more muscle mass you have, the more calories you burn at rest. Other studies have also shown that complementing cycling with sprint and weightlifting can contribute to weight loss, by increasing your metabolism and building muscle.

      You can also read: What You Need To Know About Doing Cycling Classes For Weight Loss

      6. Cycling can be adapted to suit all levels

      As the age-old adage goes, anything once learned and easy to resume is ‘like riding a bike’. So long as you’ve done it before, you’ll be able to do it again, so a big benefit of cycling is that it appeals to both beginners and advanced exercisers. Once you’re back on the saddle, you can adapt your cycling workout to suit your fitness level; go for low intensity if you’re just getting used to it, or try sprint or incline intervals if you’re up for a challenge.

      7. It’s good for the environment

      One benefit of cycling that can’t go without mentioning is its environmentally friendly nature. Recent research found that commuting by bike over car once a day, decreases your carbon footprint by 67%, while it takes approximately 5% of the materials and energy needed to make a car, and a bike produces zero petrol. We rest our case.

      8. Cycling builds muscle

      ‘It strengthens your quads, glutes, hamstrings and calves,’ says Fazakerley. ‘To make sure you’re getting the most resistance, make sure you push and pull down on every pedal with equal effort, rather than pushing down and letting the pedals spring back up. The pushing will activate your quads and the pulling will activate your hamstrings.’

      Change gear for a higher resistance on a standard outdoor bike, or increase the resistance on the notch of an indoor exercise bike to do so. A 2015 study proved that cycling certainly can help increase your muscle mass, but you’ll need to incorporate resistance training in your routine to achieve your full strength potential.

      9. It saves time and money

      If you’ve got this far in the article, it should be pretty clear that the health benefits of cycling abound, but there are practical pros to outdoor cycling, too. For one, cycling as a mode of transport will save you money on all the public transport/petrol you may use otherwise. What’s more, you’ll spend less time sitting in traffic, or queues at car parks, bus stops or train stations. Go figure.

      10. Cycling could help you live longer

      A study published in the journal Sports Medicine showed that those who habitually travel by bike live longer, healthier lives. The review looked at 17 previous studies with a total data set of 478,847 participants and found that ‘casual cyclists’, a.k.a. people who consider cycling a way of life as opposed to a get-fit-quick fix, had a 23% higher chance of avoiding premature death, as well as a significantly reduced risk of cardiovascular illness.

      The article Benefits of cycling: 10 reasons to take it up in 2023 was originally published on Women’s Health UK More

    • 150 Shares

      in fitness and body

      Fibre For Weight Loss: How Much Should You Eat? What Nutritionists Recommend

      by

      If the phrase “fibre in your diet” calls to mind images of your mom popping Metamucil tablets, we don’t blame you — fibre is basically the Golden Girls of the nutrient world. However, it’s also essential for weight loss.

      Fibre is about as close to a magic weight loss ingredient as you can get, says Keri Gans, author of The Small Change Diet. Unfortunately, most of us aren’t getting enough of it, she says. Here’s everything to know about fibre intake for weight loss.

      How much fibre should you eat per day?

      The average woman should be getting 25 grams of fibre per day, according to the 2015 to 2020 Dietary Guidelines. That’s the amount in seven apples, or 12 cups of broccoli, or seven and a half cups of oatmeal. But we’re going to take a wild guess that you’re not eating that many apples.

      How does fibre help you lose weight?

      Getting an adequate amount of that nutrient through whole foods (not fibre supplements, more on that later) keeps you fuller longer because fibre digests much slower than simple carbs. And the more full and satisfied you feel after eating healthy, fibre-filled foods, the less tempting those cookies in the break room will be after lunch, explains Gans.

      READ MORE: Finally, A Medical Aid Is Offering DNA Tests To All Members

      Another bonus that comes with packing fibre into your diet is that healthy, weight-loss-friendly foods, like fruits, veggies, and whole grains, are already full of the stuff, says Gans. So by aiming to meet your fibre quota, rather than counting calories, you’ll likely end up making better food choices overall, she says.

      What are the other health benefits of eating enough fibre?

      Fibre is an essential nutrient for health, says Katie Hake, a nutritionist at Indiana University Health. “Fibre can help to reduce cholesterol, which helps prevent heart disease. It can also help control blood sugar by slowing down the breakdown of food, particularly for those who live with diabetes,” she says.

      On top of that, this essential part of your diet keeps your digestive system trucking along, so you won’t be bloated or constipated. (*Insert poop emoji here.*) How exactly does fibre do that? It depends on the kind you’re consuming.

      There are three kinds of fibre: soluble, insoluble, and fermented. The first two aid digestion, but each type has a different role. “Soluble fibre, from oats, nuts, and seeds, acts as a broom to ‘sweep’ things along,” says Hake. Insoluble fibre, from things like cabbage, brown rice, and some dark leafy vegetables, on the other hand, promotes bowel movement by making your stool easier to pass. “[It’s] non-digestible and adds bulk to the stool, which can aid in moving things along,” says Hake.

      Then, there’s fermentable fibre, which you can get from foods like beans and garlic. “Fermentable” means the fibre holds an ability to promote growth of good bacteria in the gut, similar to probiotics, says Hake.

      How can I eat 25 grams of fibre a day?

      Since pounding six apples at the end of your day to meet your fibre goal isn’t appetizing, the best strategy is to spread your servings out across all your meals and snacks for the day, says Gans.

      “All of your meals should include at least eight grams of fibre,” she says. To hit the 25 grams per day goal, snack on a medium pear or half an avocado, which has about six grams of fibre each, says Gans.

      READ MORE: Tracey-Lee Lusty Opens Up About Her Bariatric Surgery And What Being Body Positive Means To Her Now

      To ramp up your fibre intake at each meal, start including oatmeal, which has four grams per cup, quinoa (five grams per cup), and barley (eight grams per 1/4 cup) into your menu. To up the ante even further, get friendly with fibre-filled mix-ins like chia seeds (10 grams per ounce), and chickpeas (about nine grams per 1/4 cup). Above all, remember that fibre is your friend.

      What foods are highest in fibre?

      If you need more ideas of high-fibre foods you can add to your daily diet, there are plenty of other options. Here’s a list of foods you can try, according to Hake.

      Lentils (7.8 g of fibre per half cup): “Lentils can be a great source of protein for lentil tacos, chilli, or stuffed in cooked peppers,” she says.

      High-fibre bran cereal (9.1 grams of fibre per half cup): “It’s an easy food to add to yoghurt or eat for breakfast to help keep you full for a busy day ahead,” Hake says.

      White beans (9.6 grams of fibre per half cup, cooked): Hake notes that white beans are easy to add to a soup or salad for an added fibre boost.

      Black beans (7.7 grams of fibre per half cup, cooked): “These make a great base for all kinds of meals and add additional fibre,” she says.

      Artichokes (7.2 grams of fibre per half cup, cooked): Try adding artichokes to a salad or on top of homemade pizza for a twist.

      READ MORE: Will Eating Less Really Help You Shrink Your Stomach?

      Can you eat too much fibre — and what happens if you do?

      It is possible to have too much fibre, especially if you’re incorporating supplements into your diet or if you consume in excess of the dietary guideline limit of 25 grams a day. If you’ve had too much, you’ll feel it. “Consuming an excess of the dietary guidelines can cause gas, bloating, discomfort, nausea, and even constipation,” says Hake.

      Again, the best way to avoid going overboard is to avoid fibre supplements. (Tip: It’s also better to get fibre from natural foods because it encourages you to eat more nutritious options, which you might not if you rely on supps — not ideal for weight loss.)

      If you’re just beginning to monitor and up your fibre intake, Hake suggests increasing gradually to allow your body time to adjust and minimize symptoms. Drinking plenty of water can also help reduce any likelihood of stomach aches from upping your daily fibre.

      The bottom line: Fibre is a crucial nutrient for weight loss, and the average woman needs 25 grams per day, which can be spread out across your meals and snacks.

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

    • 75 Shares

      in fitness and body

      What Exactly Is The OMAD Diet?

      by

      What’s your favourite meal of the day? Maybe it’s breakfast when you can have a hearty plate of eggs and bacon, or dinner when you can finally have that salmon you’ve been thinking about all day.

      Now, imagine that’s the only meal you can eat each day. That’s the premise behind the OMAD diet, which stands for “one meal a day,” which is essentially a form of fasting.

      While fasting can be good for you (just ask Vanessa Hudgens or Jenna Jameson), some experts believe certain methods like the OMAD diet aren’t a healthy, sustainable solution for weight loss. Here’s what you need to know.

      What exactly is the OMAD diet?

      “Think of OMAD as intermittent fasting on steroids,” says Dena Champion, registered dietician of The Ohio State University Wexner Medical Center. “OMAD is literally when someone eats one meal daily during one hour of the day and then fasts the other 23 hours.” You are allowed to drink black coffee or other non-calorie drinks during that fasting time—but nothing else.

      On top of that, you’re instructed to eat that one meal during the same four-hour window every day, says Jen Oikarinen, a clinical dietitian with Banner University Medical Center Phoenix. “Consistency is emphasised in the OMAD diet,” she says. And while it is recommended that you make healthy food choices, it’s more about when you eat than what you eat, says Champion.

      READ MORE: Will Eating Less Really Help You Shrink Your Stomach?

      OMAD dieters are supposed to adhere to a set of rules known as the “4 ones,” says Oikarinen. So if you’re on the OMAD diet:

      You should only be eating one meal per day

      You can only eat within one hour of your four-hour eating window

      You must eat off an 11-inch (27cm) diameter plate

      Your meal shouldn’t be more than seven centimetres high on your plate (so…a mountain of french fries is definitely off-limits)

      Worth noting: While the OMAD diet is technically a fasting diet, it’s quite different from other intermittent fasting diets like the 16:8 diet, which instructs you to fast for 16 hours and eat three (or four!) meals during the remaining eight hours.

      READ MORE: This Vegetarian Recipe Makes The Perfect Movie Night Snack

      So, can the OMAD diet help me lose weight?

      Yes, but again, some experts say it’s neither healthy nor sustainable weight loss.

      OMAD is basically a starvation diet if you follow all the stipulations, says Rebecca Elbaum, a clinical administrative dietitian at Montefiore Medical Center in New York. That’s because you’re not consuming enough calories with just one meal as you would by eating three or four times a day, so weight loss will occur.

      Also, because you’re eating so little (and so sparingly), you’d also likely go into ketosis (the state during which your body burns fat for fuel instead of carbs) from this diet—not because you’re upping your fat content and decreasing your carbs, but because you’re eating very little in general, says Elbaum.

      Aside from the weight loss, a fasting programme like OMAD can also result in mood swings, muscle loss, hormone disturbances, and even changes in your menstrual cycle (like having it stop completely), says Oikarinen. “Another major concern is the increased risk for nutrient deficiencies; decreased intake of food also means decreased intake of beneficial vitamins and minerals,” Oikarinen says.

      One study showed that compared with people who ate three meals a day, the risk of death increases by 30%, and goes up even more for cardiovascular-related deaths. And, skipping meals is closely related to having an unhealthy diet, a higher intake of alcohol and taking in less energy overall.

      READ MORE: Want To Manifest Your Goal? Don’t Make These Manifesting Mistakes

      Should I try the OMAD diet?

      While plenty of people sing the OMAD diet’s praises online, and some experts certainly endorse various forms of intermittent fasting, Elbaum believes not even healthy people should try the OMAD diet. And that goes doubly for anyone who’s pregnant, breastfeeding, recovering from past disordered eating, has diabetes, or even regularly exercises or lifts weights, she says.

      “Healthy weight loss will be whatever is the most sustainable over a lifetime,” she says. “This includes a healthy, balanced diet and regular exercise.”

      Interested in some type of fasting? A less intense form (like the 16:8 diet) might be your best bet. Even then, it’s wise to talk to a registered dietician about your options and how best to work an intermittent fasting diet into your lifestyle, says Oikarinen.

      The bottom line: Definitely steer clear of the OMAD diet—it won’t promote healthy or sustainable weight loss.

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

    • 138 Shares

      in fitness and body

      Long-Distance Trail Running: Here’s Exactly How To Prep And Push Through

      by

      There’s running, there’s long-distance running and then there’s long-distance trail running. And if hitting the tar or trails for a cheeky 5km wasn’t tasking enough, then tackling this terrain is exactly the kind of torture you will enjoy. But before you head off into the great outdoors, here are some practical tips to bear in mind.

      1. Your Training Should Be A Priority

      Modern trail runners are spoiled for choice when it comes to cutting-edge nutritional supplements, exercise regimes and gear, but speak to any trail runner after a major event, however, and you’ll hear the same tales of runners failing to finish due to altitude sickness, ripped up feet from ill-fitting shoes, or upset stomachs from eating too much of the wrong items at the wrong times.

      “A good mix of running and hiking, and knowing when to switch between the two will make it more enjoyable”

      To ensure your safety and enjoyment, the very first lesson for new runners is that your race journey doesn’t start when the race starts, but in the years and months leading up to that moment.

      READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

      2. Don’t Push Yourself Too Early

      According to Coach Rebecca Johansson who has a PhD in Exercise Science from the University of Cape Town, new runners should be patient and enjoy the journey. “A good mix of running and hiking, and knowing when to switch between the two will make it more enjoyable and will help keep your breathing and effort sustainable,” she recommends. “As you gain fitness, strength and experience you will feel more confident and comfortable running longer distances.”

      Getty Images

      3. Don’t Try To Do It All Alone

      This applies as much to your preparation for any run – where it will initially be critical for your safety that you follow a more knowledgeable runner who can offer you guidance on-the-fly – as it does to during the race event itself.

      “Having a pacer or supporter can be very helpful in order to make observations on whether you are disorientated or hallucinating, and can help decide if you need to rest, need certain nutrients etc,” explains Coach Rebecca. “For a 160km race, with nine checkpoints along the way, it’s possible to do the race without a pacer. You will need to ensure to restock your nutrients at each checkpoint to have enough until the next point.”

      4. Sign Up For An Exciting Race

      One of the most challenging trail running events is the annual Ultra-Trail® Drakensberg (UTD), in April, with races ranging from 21km to 160km. What it’s really known for, however, is its unparalleled vistas as runners cross the border between South Africa and Lesotho, with the trail incorporating and skirting some of the legendary features of the Drakensberg, including Sani Pass and the Twelve Apostles.

      “Most people run too fast early on in the race, not taking into account that they’re literally going to be running the entire day”

      READ MORE: How Triathlete Vicky van der Merwe Balances Training With Motherhood

      5. Make Sure You Keep A Steady Pace

      Pieter ‘Everyone calls me Pete’ Calitz finished sixth overall in last year’s UTD 100km race. A professional tennis coach, Pete got into trail running seven years ago and participated in several races in his home city of Cape Town and surrounds before he tackled the UTD for a new challenge.

      According to him, the most common mistake he sees on runs is incorrect pacing: “Most people run too fast early on in the race, not taking into account that they’re literally going to be running the entire day. If you can run in the last 20 or 30 kilometres, it’s going to be much better for you than having run fast in the first 30 or 40 kilometres and then literally walking or death-marching towards the end.”

      6. Get Good Miles On Your Legs

      Jo Keppler also ran the UTD in 2022, making the trip from her home on a farm outside Pietermaritzburg with the aim of improving her time in the UTD 160km. Avoiding 2021’s ankle injury, in 2022 she accomplished her goal of a sub-28 hour time, shaving more than two hours off her 9th place finish in 2021, to finish fourth overall this year.

      Your preparation for a new event should preferably take into account both the local terrain and a distance which is related to whatever you’ll be running on race day. Jo left nothing to chance: she and a friend ran 226km along the Drakensberg Grand Traverse over 89 hours without any support a month before the race. “We were up in altitude most of the time, it was very wet on the escarpment and conditions were really difficult. So I think that really toughened me up,” she says.

      “Always have back up plans. If you are not acclimated to the area, the sympathetic nervous system is in overdrive”

      According to Pete, variety is key: “To run 100km you have to mix up long runs with a lot of climbing and you have to do some speed, so I just do a mix of some track work once a week and do lots of climbing up the mountain – even if it’s just for beers or coffees – and then every couple of weeks I do some long runs. I did a road marathon before the UTD race which was a way to run 42km.”

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

      7. Prepare For High Altitude So You Have Low Stress

      Preparing yourself for the possibility of altitude sickness is also important in the Drakensberg. “Always have backup plans. If you are not acclimated to the area, the sympathetic nervous system is in overdrive which could make you more susceptible to GI distress,” explains Coach Rebecca. “If this happens, you need ‘back up’ food and drinks you can try. Some athletes will rely more on liquid nutrition as a backup, or slow down to get food down.”

      Jo agrees: “A lot of people get quite nauseous. From my experiences you really need to slow it down and drop your heart rate and keep eating, because then people stop eating and drinking and that makes it ten times worse. So I try to eat something every hour on the hour, even if I don’t feel like it.”

      Getty Images

      8. Make Sure You Fuel Yourself Correctly

      Marthinus Stander, the General Manager for the Premier Resort Sani Pass Hotel (a favourite venue for runners tackling the various Drakensberg races due to the location and runner camaraderie there), started road running eight years ago before getting hooked on trail running after moving from Durban to Sani.

      He explains that running in extremely cold and rainy conditions can suppress a runner’s appetite. “You’re so cold that all the blood has flowed to your skin to try to keep you warm in that environment. There’s no blood going to your stomach to process the food that you’re putting into it,” Marthinus says. “So the liquid diet that you’re on for that period works. There’s a bit of comfort in eating a handful of nuts or chewy sweets or a little race bar, but to actually have a sandwich is going to be  hard to get down.”

      According to Jo, nutrition has been a case of trial and error for her, but she feels she’s finding a good balance now. “I use Hammer gels and Hammer bars, which are all-natural. And then I use Maurten drink mix and Tailwind, so that’s like specialised nutrition which you don’t get at the refreshment tables,” she says. “So I’ll carry those and my cashews and dates, and at the tables, I’ll have some fruits, bananas and potatoes.”

      “A month before the time, I did the whole UTD route, broken up into 15km pieces. I think that played a massive role”

      9. Get To Know The Area

      Although trail runners can rarely spend months at their race’s venue beforehand, a site recce to familiarise yourself with the environment and soaking up local knowledge is a good idea.

      Marthinus recommends that runners prepare for new races by studying the actual routes they’ll be running while under less challenging conditions: “A month before the time, I did the whole UTD route, broken up into 15km pieces. I think that played a massive role, especially the pieces I was going to do at night.”

      “A lot of people will come back to do a recce for the UTD next year, and they’ll sit with me and say, ‘Right, how do we get from here to there? How tough is this?” he shares. “I have the knowledge to give to these people and say ‘This is how it works. Let me run with you for 10km or put you in touch with a farmer in that part of town who will allow you to run through his farm to a checkpoint.”

      Getty Images

      READ MORE: Meet Blue Health Travel, The New Water-Focused Jet-setting Trend

      10. Take The Leap

      When it comes to destination trail runs – aimed at all skill levels – it’s easy to see why the Drakensberg region attracts runners from across SA and the world. Whether your breath is taken away by the majestic mountain ranges, the biting cold, the high altitudes or your over-optimistic pace, there is something about the great outdoors.

      Apart from the UTD, two other trail runs in the Drakensberg which are worth investigating are The Giant’s Cup in May and the Sani Stagger in November.

      If all you want to do is just hike these routes and appreciate the beauty at your own pace, that’s also an option with The Giant’s Cup’s ‘Hiking Giants’ event. More