If you haven't used your gym's rowing machine, you're missing out on one of the best pieces of cardio and strength equipment. Working your quads, glutes, hamstrings, core, arms, and back, you get a total-body workout that'll have you pouring sweat. Contrary to what most people think, the power of rowing mostly comes from your legs—not your arms. Engaging your quads and glutes, you drive your legs back to pull the handle towards your chest. Follow these pro tips to perfect your rowing form.


Chances are if you’ve landed here, you’re on a journey to lose weight. Now let’s clarify one thing before we get going, weight loss is a term most people use when, actually, they’re looking to lose fat. Though weight is lost when you shift towards a healthier lifestyle, the number on the scale isn’t the most reliable indicator of fat-loss success (we’ll explain in more detail in a bit).
As we age, our risk of unsightly varicose veins increases—it's just not fair. However, walking is a proven way to prevent those unsightly lines from developing, says Luis Navarro, MD, founder, and director of The Vein Treatment Center in New York City. "The venous system includes a circulatory section known as 'the second heart,' which is formed by muscles, veins, and valves located in our calf and foot," he explains. "This system works to push blood back up to the heart and lungs—and walking strengthens this secondary circulatory system by strengthening and preserving leg muscle, which boosts healthy blood flow." If you already suffer from varicose veins, daily walking can help ease related swelling and restlessness in your legs, says Dr. Navarro. "Also, if you are genetically predisposed to have varicose and/or spider veins, walking daily can help delay the onset."

Figure out how many calories you should eat each day to lose weight. Losing weight isn't all about weight. The more aware you are of the calories in the food you eat, the more easily you'll be able to eat the right amount of food and do the right amount of exercise to drop a couple of pounds. Take your food journal and look up each item individually. Keep a running tally and add up your calorie total for the day.
Work indulgence foods into your calorie plan. If you do want to have something that is a little higher in calories, then make sure that you work it into your overall calorie goal for the day. For example, if you are following an 1,800 calorie plan, and you want to have a brownie that is 300 calories, then you would only have 1,500 calories left for the day.
Want to instantly burn more blubber in your workout? Research conducted at Brunel University found listening to your favourite tracks will increase your endurance by a massive 15 per cent. And if you really want to turn your weight loss up to 11, Social Psychological and Personality Science found that heavy bass increases your sense of personal power to help you get the most out of the gym.

Walking is a great exercise and helps you lose weight. American scientists designed an experiment where obese patients walked together (a concept known as the ‘walking bus’) to their destinations in and around the city. After 8 weeks, their weight was checked, and more than 50% of the participants lost an average of 5 pounds (4). Therefore, it might be a good idea to start walking to and from your nearby destinations, instead of driving your car.
The trick here is not only to avoid all obvious sources of carbohydrate (sweets, bread, spaghetti, rice, potatoes), but also to be careful with your protein intake. If you eat large amounts of meat, eggs and the like, the excess protein will be converted into glucose in your body. Large amounts of protein can also raise your insulin levels somewhat. This compromises optimal ketosis.
As for cross fit, I’d suggest passing on it. Newbies are too often motivated to the point where they try to progress too quickly. There is a ‘hardcore’ culture in cross fit gyms and nowhere else have I seen more people sacrifice good form and safety so that they can outdo the person next to them. I’m not knocking it all together, but just warning people new to it that many crossfitters get hurt a lot and don’t concentrate on perfecting proper form.
Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.
For one thing, Wilkin believes he has discovered another form of "compensation", similar to Timothy Church's discovery that we reward ourselves with food when we exercise. Looking at the question of whether it was possible to change a child's physical activity, Wilkin's team put accelerometers on children at schools with very different PE schedules: one which offered 1.7 hours a week, and another that offered nine hours.
If a hypothetical 200-pound man added 60 minutes of medium-intensity running four days per week while keeping his calorie intake the same, and he did this for 30 days, he'd lose five pounds. "If this person decided to increase food intake or relax more to recover from the added exercise, then even less weight would be lost," Hall added. (More on these "compensatory mechanisms" later.)

Can't get rid of that extra fat around your thighs and butt? Fret not. When you do squats correctly, you engage your entire lower body and your core. Squats are one of the best bodyweight exercises to burn fat from the thighs and glutes, and get your lower body in shape in no time. Squats are popular amongst bodybuilders and athletes, because they work (and how)! Once you get accustomed to the regular type, you can alter the speed, maximise the reps, try new variations like jump squats, barbell squats, pistol squats and challenge yourself. 
This could be because the body increases insulin secretion in anticipation that sugar will appear in the blood. When this doesn’t happen, blood sugar drops and hunger increases. Whether this chain of events regularly takes place is somewhat unclear. Something odd happened when I tested Pepsi Max though, and there are well-designed studies showing increased insulin when using artificial sweeteners.
Walking can also help lower blood pressure. Researchers from Wakayama Medical College, Japan conducted an experiment on individuals with mild hypertension, where 83 participants walked 10,000 steps per day for 12 weeks. At the end of 12 weeks, they showed a significant drop in blood pressure and increased stamina (5). Even if you are unable to complete 10,000 steps per day, you should walk for at least 60 minutes every day to keep your blood pressure levels in check.
Consider weight training "the mother of all weight-loss techniques, the highest in the workout food chain, the top of the totem pole," says Rilinger. Resistance training, whether it's with your bodyweight alone or with added weights, is an effective method to help build muscle and burn fat. Lifting weights has been shown to increase your resting metabolic rate, which means your body burns more calories even when you're not working out. The effect isn't enormous, but building muscle means more muscle mass to churn through calories as you go about your day. Plus, more muscle means you can go harder next time, increasing your weight, and getting even more out of each workout. Plus, if you're lifting at a high intensity, you get the added bonus of the "afterburn effect," which is when you've put down the weights but your body is still using up extra energy.
Skimp on fluids, and your body will release an antidiuretic hormone that leads to water retention that could affect the scale, Dr. Setlzer says. While this sneaky effect is one reason why the scale is a poor measure of body mass loss, you can outsmart it by drinking more—particularly if you fill your glass with water or non-calorie alternatives like unsweetened coffee and tea.
Diets that involve removing – or severely limiting – specific foods or food groups that are nutritionally important are not going to be a long-term solution. The more extreme high-protein, low-carbohydrate diets limit fruit, vegetables and fibre, particularly in the early stages, while faddy diets based on single foods (cabbage soup, anyone?) involve eating a lot of one type of food and not much of others. Some diets also drastically limit calorie intake so you get results fast. However, a very low-calorie intake can leave you tired and hungry, so you give up, regaining the weight as quickly as it came off.
“If you don’t pay attention to your diet, you can work out every day as hard as you possibly can and not lose a single pound if your calories expended are equal to your calories consumed,” says Donavanik. What’s more, eating junk can make your workouts feel more difficult, so even if you think you’re pushing yourself to the max, you’re not, he says. And sub-max workouts, as you might have guessed, burn fewer calories. He recommends limiting added sugar and focusing on eating lean protein, healthy fats, and whole carbs from fruits, veggies, and whole grains. 
Walking can also help lower blood pressure. Researchers from Wakayama Medical College, Japan conducted an experiment on individuals with mild hypertension, where 83 participants walked 10,000 steps per day for 12 weeks. At the end of 12 weeks, they showed a significant drop in blood pressure and increased stamina (5). Even if you are unable to complete 10,000 steps per day, you should walk for at least 60 minutes every day to keep your blood pressure levels in check.
“The one trick I use now, which I should have been using all along, is the make dinner a no-carb meal. I’ll do a vegan protein and vegetables, and no bread. I think carbs are important and good energy, but when I don’t eat them at night, I wake up and I feel like my belly’s flat first thing in the morning.” — Carrie Underwood, who lost 30 pounds of baby weight in less than a year
Why: The battling ropes may have been labelled as another fitness fad, but there's method to the noisy twine-slamming in the corner of most well-equipped gyms. The Journal of Strength and Conditioning Research found that ten 15-second bursts of battle ropes upped participant's heart rate to 180 BPM – the same as cycling or an all-out full-body sprint.
Getting up early for an a.m. workout is always tough, especially as you slog through getting dressed before the sun rises. Leaving your sneakers out within view of your bed will make it easier to get out of bed, and remind you of why you’re waking up early in the first place. Plus, setting out your entire workout ensemble will cut down on getting ready time, so you can get dressed and leave the house before you have time to change your mind.

Many overweight people make the mistake of just walking and jogging combined with a restricted calorie diet. They’d be better served by doing compound lifts with weight that is challenging and eating protein-rich meals. By focusing on adding lots of muscle mass, you’re setting yourself up for a lifetime of being leaner. All of that new muscle burns lots of calories which makes burning fat easier since your daily calorie needs will be higher. You’ll be able to eat reasonably and not count calories. This article is ridiculous to not list compound resistance training.
Here's how your body makes up for the major calories you torch at the gym: As you get used to your workouts, you might not burn more calories—even if you're consistently active, says California-based trainer Mike Donavanik, C.S.C.S., “Think about your job. When you first started, there were some learning curves, it took more energy and more time, but you became more efficient,” he says. Exercise works the same way. Your body adapts to a specific demand. So you naturally become more efficient, and use less energy [a.k.a. calories] to meet that demand."

Improper digestion can lead to gastrointestinal discomfort, bloating, constipation, diarrhea, and even colon cancer. Therefore, it is very important that you keep your digestive system healthy. Apart from maintaining good food habits and drinking water, you should also walk to improve digestion. Walking after meals is great. It helps you reduce weight and also supports your digestive system (11) (12).

The least intrusive weight loss methods, and those most often recommended, are adjustments to eating patterns and increased physical activity, generally in the form of exercise. The World Health Organization recommended that people combine a reduction of processed foods high in saturated fats, sugar and salt[10] and caloric content of the diet with an increase in physical activity.[11]


An Essex University research team has shown that ‘green exercise’ – walking in a natural environment – markedly reduces stress levels, and enhances mood and self-esteem. So take the chance to reconnect with nature whenever you can. When you head for your local park, woodland, river or beach, keep your senses alert and tune in to what’s around you. The sky, for example. The Cloudspotter’s Guide by Gavin Pretor-Pinney tells you the difference between cirrocumulus (rippling, mackerel skies) and nimbostratus (rain on the way), or Will Cohu’s Out Of The Woods will help you distinguish ash trees from oaks and maples. You can even learn to find your own food.
4. Better memory and cognitive function. A clinical trial of older adults in Japan published in the Journal of the American Geriatrics Society in 2015 found that after 12 weeks, men and women in a prescribed daily walking exercise group had significantly greater improvements in memory and executive function (the ability to pay focused attention, to switch among various tasks, and to hold multiple items in working memory) compared with those in a control group who were told just to carry on with their usual daily routine.
Chronic stress may increase levels of stress hormones such as cortisol in your body. This can cause increased hunger and result in weight gain. If you’re looking to lose weight, you should review possible ways to decrease or better handle excessive stress in your life. Although this often demands substantial changes, even altering small things – such as posture – may immediately affect your stress hormone levels, and perhaps your weight.

The research, presented at the European Society of Cardiology (ESC) Congress, followed 69 people between the ages of 30 and 60. Those who engaged in daily moderate exercise, such as a brisk walk or jog, high-intensity interval training (HIIT), and strength training experienced anti-aging benefits that could add an additional three to seven years to your life.1


That explains why recent research published in the International Journal of Sport Nutrition and Exercise Metabolism found that downing coffee (or any caffeine) an hour before your workout can boost your post-workout caloric burn by 15 percent. After your workout, Donavanik recommends eating a meal that’s about 40 percent carbs, 40 percent protein, and 20 percent fat. The combination will help your muscles recover, get your energy levels up, and have you burning more calories as your body repairs…and, yes, adapts.
Don't get me wrong — exercising at any time is good for you. But evening activity may be particularly beneficial because many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. Plus, it'll help you relax post-meal so you won't be tempted by stress-induced grazing that can rack up calories.
Don't be fooled by the elliptical! It might look an easy machine, casually spinning your legs while watching TV or reading a magazine. But if you crank up the resistance and work at a hard pace, it'll leave you breathless. Be sure to stand up straight to lengthen your abs and engage your upper-body muscles. Making use of the handles and swinging your arms will help you blast more fat and calories. Are you guilty of making any of these common elliptical mistakes? Follow these pro tips to fix them.
If muscling up is key to shedding timber, you might as well do so efficiently. Rehash your recovery period by introducing short rest intervals within your sets. Switching your 120-second rest between sets to a 60-second intra-set break brings greater strength gains and increased power output, according to a study published in the Journal of Strength and Conditioning Research.
Although we always like to say that nutrition is a crucial factor in weight loss, exercise can increase fat burn and make the weight come off quicker. Here at 8fit, we prefer to take the slow and steady approach — instead of quick fixes and fad diets, we believe the best way to lose weight is to change your habits and make lifestyle changes that are long-lasting.
To max out the benefits of your workout, intensity is the key. HIIT i.e. High Intensity Interval Training involves short intervals of exercise at almost your maximum effort, followed by longer recovery periods. The secret to HIIT is in how hard you work during your intense intervals. The result? Your body's fat-burning potential shoots up and the pounds melt away. High-intensity exercise increases the release of growth hormones, which mobilize fat to be used as fuel. So your 20-minute workout ends up burning more calories throughout the day than a long, easy jog around the block. Robin, instructor at Soul to Sole Academy suggests, “HIIT forces your muscles to work harder, burn more fuel, perform better. It's a smart strategy to help you lose weight fast.”
A study conducted with 17,000 Harvard graduates showed that students who walked for at least 30 minutes every day lived longer than those who were sedentary (17). Walking may or may not activate the telomerase enzyme, which is responsible for maintaining DNA integrity, an important factor in aging, but it helps prevent many age-related problems (18).
Exercises geared towards explosive strength increase your resting metabolic rate by 18 per cent the day after the workout, according to study published in the Journal of Strength & Conditioning Research. Which means you keep burning fat from your belly long after the last rep. Get ready to tighten your belt with a dynamic strength exercise to lose weight on top of your newfound muscle gains. Bargain.

Testing your limits brings about than just bragging rights. Lifting a heavier weight for fewer reps burns nearly twice as many calories during the two hours after your workout than lifting a lighter weight for more reps, according to research published in the journal Medicine & Science in Sports & Exercise. Feel smug in the knowledge you’re still torching calories in that 10am meeting.
The scale is not necessarily your friend. You may want to lose fat – but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight or BMI are imperfect ways to measure your progress. This is especially true if you’re just coming off a long period of semi-starvation (calorie counting), as your body may want to restore lost muscles etc. Starting weight training and gaining muscle can also hide your fat loss.
His findings are backed up by a paper on childhood obesity published in 2008 by Boston academics Steven Gortmaker and Kendrin Sonneville. In an 18-month study investigating what they call "the energy gap" – the daily imbalance between energy intake and expenditure — the pair showed that when the children in their experiment exercised, they ended up eating more than the calories they had just burned, sometimes 10 or 20 times as many. "Although physical activity is thought of as an energy-deficit activity," they wrote, "our estimates do not support this hypothesis."

Why: Ever seen an obese rower (who’s not about to capsize)? Thought not. That’s because rowing actions activates muscles throughout the body – from your back’s Latissimus dorsi to your biceps brachii, spreading your fat-burning power across the board. Any kind of compound lift, working multiple muscle groups at the same time, will be a better exercsie to lose weight than isolation moves like bicep curls.


Eat Breakfast Every Day. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.

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If you’ve been eating fast food for years, get real about your approach: You’re probably not going to stick to an organic, gluten-free, paleo overhaul for very long. "You want to change as little as possible to create calorie deficit," says Dr. Seltzer, who insists the best way to support sustainable weight loss is to incorporate small changes into existing habits. So instead of giving up your daily BLT bagels in favor of an egg-white wrap, try ordering your sandwich on a lighter English muffin. Or say you eat a snack bar every afternoon: Swap your 300-calorie bar for a 150-calorie alternative. "Your brain will feel the same way about it, so you won’t feel deprived," he says.
“I always start [my day] with ginger tea, which is black tea with milk, honey, ginger, and cardamom. Then I’ll have a green juice with kale, beets, mint, apple, carrots, and ginger or a three-egg-white, one-yolk scramble. If I’m hungry, I’ll add half a cup of 1 percent cottage cheese to the eggs.” — Padma Lakshmi, who drops 10 to 15 pounds after every season of Top Chef
If it’s too difficult to walk for 30 minutes at one time, do regular small bouts (10 minutes) three times per day and gradually build up to longer sessions. However, if your goal is to lose weight, you will need to do physical activity for longer than 30 minutes each day. You can still achieve this by starting with smaller bouts of activity throughout the day and increasing these as your fitness improves.
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