You Asked: Am I Gaining Muscle Weight or Fat From My Workout?


Apart from an iced latte here and a skipped workout there, you’ve been good about sticking to your new health regimen. So it’s frustrating to step on the scale and see your weight has hardly budged. Or worse, you’ve put on a few pounds.

But wait, doesn’t muscle weigh more than fat? You have added pushups to your workouts…

Unfortunately, the odds that you’ve added even a small amount of muscle, let alone a few pounds of the stuff, is highly unlikely, says Dr. Lawrence Cheskin, director of the Johns Hopkins Weight Management Center. “Unless you’re actively body-building”—think hour-long, three-days-a-week weight room workouts—“it’s very hard to gain a pound or more of muscle.”

Even if you are hitting the weights regularly, you’re not going to gain muscle weight rapidly, especially in the beginning. “It’s going to take at least four to six weeks of consistent training to experience significant gains,” says Michele Olson, an adjunct professor of sports science at Huntingdon University. Unless you’re engaged in some Arnold-level lifting, the two or three pounds you’ve added aren’t muscle.

But that doesn’t necessarily mean it’s fat, either. “In the short term, almost any changes in body weight, either up or down, are going to be from fluid shifts,” Cheskin says.

Cut added salt from your diet, and you’ll lose a lot of retained water very quickly. Or, if you weigh yourself after a hard, sweaty workout but before you rehydrate, you’re likely to have dropped a few pounds. “That can be gratifying, but it’s not meaningful,” Cheskin says.

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A new exercise program could also cause you to retain some extra fluid. “When you start working out and you’re sweating, your body is smart, and it understands that its volume of fluid is not at the level it typically would be,” Olson says. In order to prevent dehydration, your body responds by storing extra water, which can cause your weight to increase by a few pounds. The same thing can happen as the summer temperatures tick up and your body adjusts to the added heat and increased rate of sweating. (Combine the onset of summer with a new, intense workout schedule, and you can expect to add at least a few pounds due to water retention.)

On the other hand, you may drop a few pounds when fall temperatures arrive or you quit exercising. “If you’ve been working out a lot and you suddenly stop, I guarantee you will lose some water weight,” Olson says.

MORE: The TIME Guide To Exercise

All of these short-term factors help explain why most exercise physiologists and weight-loss counselors tell people not to get too hung up on the number on the scale. Your body weight is not a static measure or one composed solely of your proportion of fat to muscle. It’s going to slide up and down based on a lot of variables that don’t have much to do with your health.

That doesn’t mean you should trash your bathroom scale; some researchsuggests that overweight adults who weigh themselves regularly are more likely to stick with the diet and exercise routines that help them shed pounds.

But you’re better off weighing yourself just once or twice a week—first thing in the morning, after you pee but before you eat—and keeping track of how your weight shifts over a period of several weeks or months. The long-term pattern of weight gain or loss is a better indicator of how you’re doing. “Especially if you get upset by those day-to-day fluctuations, it’s better not to torture yourself,” Cheskin says.

The best way to keep tabs on your body weight has nothing to do with scales. “Just ask yourself if your clothes are fitting you better or looser, or if you have more energy, or if you feel healthier,” Olson says.

If you answer yes to these questions, whatever you’re doing is working.


Excess water: Magic or poison?

TNN | Updated: Jan 28, 2017, 04.05 PM IST

Myths about drinking excess water (Image Courtesy: Thinkstock)Myths about drinking excess water (Image Courtesy: Thinkstock)
We are often told to drink as much water as possible. Celebrities’ often cite this elixir as their beauty secret and we are told that it can cure our many maladies. While it may hold true in certain cases and to a certain extent, there are cases when you can overdo this. Following are myths about drinking excessive water, how it can harm you, and the ideal way to have it.

MYTH: Helps to cure digestive orders

Digestive disorders such as constipation, gas and acidity are caused due to sluggish digestive system for which digestives enzymes are responsible. When you have slow digestive power, it means either you have less or diluted digestive enzymes. Water does not play any role in digestive disorders, so drinking more water will not help if you have poor digestion. In fact, if you have poor digestive system, having excess of water will worsen the condition.

MYTH: Helps in curing UTI

Urinary Tract Infection (UTI) is caused by an infection or obstruction in the urine passage. You need a medical diagnosis to know if you have UTI. To treat the infection, antibiotics are prescribed. Drinking a lot of water may give some relief but antibiotics will be required to cure the infection fully. During the course of UTI, one should use boiled water, not only for drinking but also for cleaning and bathing purposes.

MYTH: Helps in detoxification

Our regular metabolism causes nitrogenous waste products (urea) in the body. Kidney takes out this waste from our body in the form of urine. This is a natural, auto-regulated mechanism. Drinking more water will not help but rather can create problems. What happens when you drink excessive water is that that it disturbs the mechanism of urine formation and necessary ions also flush out of the body with the urine. This leads to an electrolyte imbalance in the body which further translates into a problem of high blood pressure.

HARM: Excess of water may lead to high BP

Drinking excess of water increases blood volume. An increased blood volume puts pressure on veins, which ultimately leads to a rise in blood pressure. Also, water retention can lead to swelling in the body.

Ideal quantity and ways of water consumption

– You should drink 1 glass (250 ml) of warm water in the morning on an empty stomach.

– You should not drink water immediately after a meal as it may make you obese. Instead, you should drink 1 cup (150 ml) of water along with the meal, one sip at a time.


What’s better? Eating protein or drinking protein

Why you should have protein rich foods

1/8Why you should have protein rich foods
If you are into heavy workouts, you surely know how popular protein shakes are. The man sweating it out on the leg press machine or the girl breaking into hundred squats in a jiffy, both swear by protein shakes. But is that healthy? Celebrity fitness expert Shivoham says, “The biggest mistake most people make is of relying too much on supplements and ignoring real food.” Here are some protein-rich foods that you can include in your daily diet to have natural proteins
(Picture Courtesy: Shutterstock)

Eggs are considered to be the best muscle food. They have high amounts of protein than probably any other item in your supermarket along with essential amino acids.

After eggs, chicken is among the most popular high-protein foods. If consumed without skin, it has a good amount of healthy protein.

Salmon is believed to offer almost 25 per cent more protein than other seafoods. Not only that, it also packs omega-3 fatty acids.

Take low-fat milk, bring it to boil and remove from heat. Now add some lemon juice and let it rest. The milk will coagulate and after a while strain it using a muslin cloth. Your home made healthy cottage cheese is ready

How to shun violent or sexual dreams

How to shun violent or sexual dreamsHow to shun violent or sexual dreams
We are often disturbed by violent dreams, waking us up in the middle of the night and haunting us thereafter. There can be many reasons for these dreams, but the foremost reason for this could be watching violent or sexual content.

The media we watch during the day or just before sleeping, interfere with our dreams at night, suggests new research.

Studies were conducted to analyse the effect of watching sexual or violent media separately. In fact, people watching media containing violent content before 90 minutes of going to sleep, are plausible to have violent dreams 13 times more than any usual person. On the other hand, people consuming sexual media are probable of having a sexual-dream more than 6 times, found the study.

“The media we consume can have an impact on us even when we’re sleeping,” said co-author of the study Brad Bushman, Professor at The Ohio State University in the US.

A study conducted on approximately 1,000 residents of Turkey found that media with more violence led to more violent dreams on a regular basis. A similar study was done for media with sexual content but the results weren’t that strapping.

“Whether we looked at overall media use or media intake for just one day, the result was the same: The media we consume is linked to what we dream about,” Jan Van den Bulck, Professor at University of Michigan in the US.

As per the study published in the journal Dreaming, one of the most obvious way to avoid those violent and sexual dream is to avoid watching media with that content.

“It would be good to avoid media with violent and sexual content, especially right before bed,” Bushman said.


Verizon’s new buy-back program can save you up to $300 on a new Google Pixel or Pixel XL

If you are interested in picking up one of Google’s new Pixel phones in the US, you can either go on the Google store directly or Project Fi or hit up Verizon for a unit. The latter is currently the only major carrier that offers the handsets and thankfully with no carrier lock and with updates coming straight from Google.

In the absence of a Pixel offer of its own, a few days ago T-Mobile launched a rather sneaky deal to draw more Pixel users to its unlimited data plans by offering them a total of $325 off monthly bills. Now in a rather anticipated response, Verizon has launched a purchase incentive of its won.

It comes in the form of a rebate program. If you get the Pixel or Pixel XL on a monthly device plan and trade in your old device, you can get as much as $300 of trade-in value. Verizon will likely except any phone in working order and good cosmetic condition, but only a few models will qualify for the maximum amount of $300. These are as follows: Samsung Galaxy Note5, Samsung Galaxy S6, Samsung Galaxy S6 edge, Samsung Galaxy S6 edge+, HTC M9, iPhone 6, LG G4 and LG V10. We can only assume the carrier won’t frown on the 2016 follow-ups of said devices, but that probably wouldn’t be a sound trade given the $300 cap.

Speaking of a sound trade, combining the two aforementioned offers might actually result in an essentially free Pixel phone. However, right off the bat, we will say that it is hardly something universally applicable or relevant to many actual users. Still, since Verizon is asking $649.99 cash for the 32GB Pixel or $27.08 over a period of two years, you could potentially take your phone in, provided it is on the list and slash the price to $300. Then, take you business over to T-Mobile and sign up for an additional $325 in savings.

The latter won’t mind the Verizon origin of your Pixel and simple match would put its final price at $24.99. However, before you hit us up in the comment section, we will clarify that Verizon’s pay-back comes in the form of account credit or a VZW gift card, so you wound still have to find a way to spend the money at Verizon, instead of pocketing it and calling it actual savings. Plus, there is also the fact that T-Mobile’s offer caches in fully over a period of two years.

That being said, the scheme is more of a peculiarity that, if nothing else, really helps to demonstrate the giant curve ball that Google threw at the mobile market by finally diving strong, head first with its very own branded smartphone line. The marketing wheels are definitely spinning overtime on this one.


Cancer, Not Zika Or HIV, Scares Americans Most

Cancer, Not Zika Or HIV, Scares Americans Most

While Zika remains a hot topic in the news, a new survey has revealed that of all the health conditions it is cancer- particularly brain cancer- that concerns most Americans, even more than obesity and neurological diseases such as Alzheimer’s.

In fact, in the survey by Mayo Clinic, infectious diseases such as Zika and Ebola tied with HIV/AIDS as the least important health care challenges listed by respondents.

These findings were uncovered as part of the second Mayo Clinic National Health Checkup — the first of which was launched in January 2016 — and provides a quick pulse on consumer health opinions and behaviours.

“With the most recent pulse, we explored consumer perceptions about hot topics in health care, cancer, brain health and sleep,” John Wald, Medical Director for Public Affairs at Mayo Clinic, said in a statement.

While respondents listed cancer as the most important health care challenge, nearly three-quarters believed that at least some progress was being made to address it.

Americans were most likely to say that progress was being made with heart disease (83 per cent) and least likely to answer that progress was being made with obesity (52 per cent).
More respondents consider brain cancer as the most concerning type of the disease, the results showed.

“A cancer diagnosis is scary for anyone, no matter the type,” Wald said.

“The positive thing is that early detection and treatment can significantly improve patient outcomes, and we have excellent screenings for many of these cancers. Today, the five-year survival rate for all breast cancers is 91 per cent — in large part because of early detection and advances in treatment,” Wald pointed out.


RRB NTPC 2016 updated answer keys to out in September or October: Official report

RRB NTPC 2016 updated answer keys to out in September or October: Official report

he Railway Recruitment Board (RRB)-Allahabad has released an official notification regarding release of updated answer keys and response on the regional websites.

As per the notice, the same will be released in the month of September or October this year.

Also, the result will therefore, be declared in October only.

The Indian Railways will announce the RRB result 2016 in a region-wise break-up, while the marks will be displayed post-wise, even expected cutoff marks.

In December 2015, the Railway Recruitment Board released an advertisement for filling up 18,252 posts under Non-Technical Popular Category (NTPC).

Approximately, 93 lakh candidates had applied for the vacancies out of which 56 lakh candidates were shortlisted for the online examination.

How to check the notice:

  • Log on to the official website
  • Click on the relevant link
  • Download the PDF
  • All the candidates are requested to take a printout of the same

Further, the Railway Recruitment Board will conduct the second stage i.e. Computer Based Test (CBT) for various NTPC (graduate) category.

Those candidates, who will qualified the first stage, that is, exams held from March 28 to May 3, 2016, will be called for the second examination.

However, the final selection of the candidates will be done on the basis of merit position that they have scored in the second stage CBT and/or result of aptitude test/ typing skill test wherever applicable.

The second stage CBT is likely to include questions pertaining to general awareness, arithmetic, general intelligence and reasoning. The duration of the second stage CBT will be of 90 minutes covering 120 multiple choice objective questions.

The dates of the second stage examination will be out only after the release of the answer keys and result.



Mother nursing her newborn baby.
Credit: © Romanova Anna / Fotolia

A new study, which followed 180 pre-term infants from birth to age seven, found that babies who were fed more breast milk within the first 28 days of life had had larger volumes of certain regions of the brain at term equivalent and had better IQs, academic achievement, working memory, and motor function.

The findings were published online in The Journal of Pediatrics.

“Our data support current recommendations for using mother’s milk to feed preterm babies during their neonatal intensive care unit (NICU) hospitalization. This is not only important for moms, but also for hospitals, employers, and friends and family members, so that they can provide the support that’s needed during this time when mothers are under stress and working so hard to produce milk for their babies,” says Mandy Brown Belfort, MD, a researcher and physician in the Department of Newborn Medicine at Brigham and Women’s Hospital and lead author.

Researchers studied infants born before 30 weeks gestation that were enrolled in the Victorian Infant Brain Studies cohort from 2001-2003. They determined the number of days that infants received breast milk as more than 50 percent of of their nutritional intake from birth to 28 days of life. Additionally, researchers examined data related to regional brain volumes measured by magnetic resonance imaging (MRI) at each baby’s term equivalent age and at seven years old, and also looked at cognitive (IQ, reading, mathematics, attention, working memory, language, visual perception) and motor testing at age seven.

The findings show that, accross all babies, infants who received predominantly breast milk on more days during their NICU hospitalization had larger deep nuclear gray matter volume, an area important for processing and transmitting neural signals to other parts of the brain, at term equivalent age, and by age seven, performed better in IQ, mathematics, working memory, and motor function tests. Overall, ingesting more human milk correlated with better outcomes, including larger regional brain volumes at term equivalent and improved cognitive outcomes at age 7.

“Many mothers of preterm babies have difficulty providing breast milk for their babies, and we need to work hard to ensure that these mothers have the best possible support systems in place to maximize their ability to meet their own feeding goals. It’s also important to note that there are so many factors that influence a baby’s development, with breast milk being just one,” says Belfort.

Researchers note some limitations on the study, including that it was observational. Although they adjusted for factors such as differences in maternal education, some of the effects could possibly be explained by other factors that were not measured, such as greater maternal involvement in other aspects of infant care.

Belfort adds that future studies using other MRI techniques could provide more information about the specific ways in which human milk intake may influence the structure and function of the brain. Future work is also needed to untangle the role of breastfeeding from other types of maternal care and nurturing on development of the preterm baby’s brain.


Millennial voters are up for grabs. Here’s how Trump or Clinton can win them over

Students during a presidential race rally.

Millennials are essential to winning the upcoming presidential election. So Hillary Clinton and Donald Trump: If you’re listening, here’s what it’s going to take.

I’m no political expert. But I’m an expert on millennials and millennials hold the keys to the White House. If you have any doubt about how important young voters are, just ask Mitt Romney.

In 2012, young voters were decisively in favor of Barack Obama, giving him a keen advantage over his opponent. This year, millennials came out in droves for Bernie Sanders, proving that if you’re speaking the right language, young voters are willing to get involved in the political system. Millennials aren’t apathetic narcissists who refuse to vote. We’re the largest generation in American history—a necessary demographic to win if you hope to live on Pennsylvania Avenue.

Regardless of demographics, Clinton and Trump are both facing an uphill battle to the White House. If they want to start gaining ground, particularly among America’s youngest voters—and believe me they do—then they better get moving. I’ll offer four recommendations, in case their campaign managers are reading:


Of all the issues facing our nation, immigration is close to the heart of young voters. Millennials are the most diverse generation in America. More than a third of us are bilingual, and according to the U.S. Census Bureau, 44.2 percent are a part of a minority race or ethnic group. It’s no wonder we’re concerned about government deportations—those people are our friends, our neighbors, our family.

In this arena, Clinton is edging out her competition. While Clinton has voiced support for a path to legal citizenship, Trump has focused on the ties between illegal immigrants and crime. Millennials are smart enough to handle some nuance. We understand that immigration is a matter of national security and diversity—and desire a candidate with a similarly nuanced plan for the future. If he wants to win the millennial vote, Trump might consider the valuable contributions immigrants make to our society as well.


It’s hard for millennials to remember a time when America wasn’t at war. Our childhood was marked by 9/11—an event that taught us that any city could turn into a war zone in an instant. That lesson was tragically repeated in Orlando just a few weeks ago. But that experience hasn’t made us hawkish. More than three-quarters of millennials aren’t convinced we should get involved in the Syrian conflict. And only 18 percent of millennials strongly support the use of drones, compared to 40 percent of older voters. A majority of millennials are gun shy—not because we’re pacifists—but because for the last decade, we feel we’ve been kept in the dark.

That’s why both candidates have a long way to go to win our trust as Commander and Chief. We need more information. Details. Not platitudes about diplomacy or making America great again. Clinton has Bengazi to overcome. Trump is a wildcard, which frightens young male and female voters—since both sexes now serve in the armed forces. Rather than minimizing the threats we’re up against or using fear to engender support, millennials want a clear understanding of how each candidate plans to pursue peace. We want to believe that it’s possible again.

Keenan Beasley left a position as VP of marketing at L’Oreal to co-found BLKBOX, a marketing agency based in NYC.

Sophie Bearman | CNBC
Keenan Beasley left a position as VP of marketing at L’Oreal to co-found BLKBOX, a marketing agency based in NYC.


Young voters know that higher education is broken. The average U.S. millennial leaves college with $37,000 in student debt, according to Student Loan Hero. That albatross has led more millennials to move in with their parents than any other generation. It’s no wonder that Bernie Sanders attracted droves of young people to his rallies, where he discussed providing free education. Whether Trump or Clinton want to go that far, they have to get one thing clear—millennials need answers about real plans for reform.

Clinton lists education reform on her website, alongside 31 other issues she names as “key policies” she would fight for as president. Trump’s website doesn’t list education at all. Both candidates could benefit from moving education to the center of their campaign platform, rather than the sidelines.


America’s 80 million millennials are consuming media in entirely new ways. More than half of young voters would rather receive a text than a phone call. Less than a quarter of millennials read a newspaper. Traditional television is rapidly becoming a thing of the past. If Clinton and Trump want to reach millennials, they’re going to have to be a whole lot more creative than candidates of the past. And while both candidates are actively trying to master social media, neither has fully capitalized on the most millennial platform of all—Snapchat. Even Michelle Obama is already on board. While Hillary at least has an active account (@hillaryclinton), Trump has yet to join the fun. And it honestly could be really fun to watch Trump from behind the scenes.

In the same way that television changed the political game in the 1950s, the digital revolution is constantly re-shaping how candidates can communicate with young voters. No matter how candidates view the issues of immigration, foreign policy and education, the only thing that they absolutely have to get right is where they have the conversation. Whether that means streaming the debates Live on Facebook, or hosting the first-ever YouNow town forum with live Q&A’s, something needs to be done to reach voters where they are.

We have a duty to ensure every young voter not only has a chance to make an educated decision, but is also excited about their future and the president who will take them there. Clinton and Trump should take nothing for granted and start tailoring their messages today.

Commentary by Keenan Beasley, co-founder, managing director,BLKBOX, a millennial advertising and marketing agency. The West Point graduate is also an adviser to a number of start-up companies and a regular lecturer at the USC Marshall School of Business. Follow him onInstagram.


Little to no association among butter consumption, persistent ailment or overall mortality

Butter consumption turned into best weakly associated with total mortality, no longer associated withcardiovascular sickness, and slightly inversely associated (protective) with diabetes, in keeping with a newepidemiological take a look at which analyzed the association of butter consumption with chronic ailmentand all-motive mortality. This systematic review and meta-analysis, posted in PLOS ONE, become led byTufts scientists inclusive of Laura Pimpin, Ph.D., former postdoctoral fellow at the Friedman College ofVitamins Science and Policy at Tufts in Boston, and senior writer Dariush Mozaffarian, M.D., Dr.P.H., dean of the Faculty.

Primarily based on a scientific assessment and search of multiple on-line educational and clinicaldatabases, the researchers diagnosed nine eligible research research which includes 15 us of aprecisecohorts representing 636,151 particular people with a total of 6.five million person-years of observe-up. Overthe entire observe-up duration, the blended group of studies covered 28,271 deaths, 9,783 cases of cardiovascular disease, and 23,954 cases of latest-onset kind 2 diabetes. The researchers blended the nineresearch right into a meta-evaluation of relative risk.

Butter consumption was standardized across all 9 studies to 14 grams/day, which corresponds to one U.S.Branch of Agriculture envisioned serving of butter (or kind of one tablespoon). Universal, the common butterconsumption throughout the 9 research ranged from roughly one-0.33 of a serving consistent with day to a few.2 servings consistent with day. The look at determined normally small or insignificant institutions of each day by day serving of butter with overall mortality, cardiovascular disease, and diabetes.

Even though individuals who devour more butter normally have worse diets and life, it appeared to bequite neutral Usual,” stated Pimpin, now a records analyst in public fitness modelling for the UK fitnessDiscussion board. “This suggests that butter may be a “center-of-the-avenuemeals: a more healthfulpreference than sugar or starch, consisting of the white bread or potato on which butter is typically unfoldand which have been connected to better chance of diabetes and cardiovascular disorder; and a worsedesire than many margarines and cooking oils — those wealthy in healthy fats which includes soybean, canola, flaxseed, and extra virgin olive oils — which could possibly lower hazard as compared with eitherbutter or refined grains, starches, and sugars.”

Overall, our consequences advise that butter need to neither be demonized nor consideredagain” as adirection to appropriate health,” stated Mozaffarian. “greater studies is wanted to higher understand thedetermined capacity lower threat of diabetes, which has additionally been recommended in a few otherstudies of dairy fat. This will be real, or because of other elements related to ingesting butter — our examinedoes no longer show reason-and-effect.”