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

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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.

[“Source-time”]

A few minutes of light exercise, rather than a sweaty gym workout, is all that is needed to reduce the risk of type 2 diabetes, study suggests

Even small amounts of physical activity can offer health benefits that protect against diabetesEven small amounts of physical activity can offer health benefits that protect against diabetes, new research suggests.

A new study found that even a little exercise wards off insulin resistance, a precursor to type 2 diabetes which can result from a high-fat diet.

Insulin resistance occurs when the cells of the body stop responding to insulin, a hormone that regulates blood sugar levels in the body.

Exercise can prevent insulin resistance by prompting the body to remove damaged cells and enhancing the quality of mitochondria, the cell’s energy powerhouses.

Type 2 diabetes affects 4.5 million people living in the UK and 29 million people in the US.

Even small amounts of physical activity can offer health benefits that protect against diabetes

The study also casts doubt on the previously held view that increasing the quantity of mitochondria could help fix some consequences of a high fat diet, including insulin resistance.

The researchers found that the benefits from physical activity were not affected by the quantity of mitochondria.

Lead researcher Megan Rosa-Caldwell, a doctoral student at the University of Arkansas, found that mice genetically engineered to have higher quantity of mitochondria were not more protected against high-fat diet induced insulin resistance.

How was the research conducted?

The researchers fed all the mice in the study a Western diet high in fat.

The genetically engineered and control mice were further divided into a group that was allowed to exercise, and a sedentary group.

Their results showed that physical activity, regardless of the amount of mitochondria, offered similar health benefits against insulin resistance.

Even a little exercise wards off insulin resistance, a precursor to type 2 diabetes which can result from a high-fat diet

Study found even a little exercise wards off insulin resistance, a precursor to type 2 diabetes

The researchers said that it appears that exercise’s ability to help remove damaged cells and enhance the quality of the mitochondria may be more effective for preventing insulin resistance.

But they said these aspects need to be further tested.

Exercise offers ‘the greatest protection’

Ms Rosa-Caldwell said that with rates of obesity and type 2 diabetes continuing to increase, understanding the cellular processes that help or hurt insulin resistance can help doctors better tailor effective preventative measures such as exercise.

She added: ‘For now, physical activity is the greatest protection, but further research may enable us to prevent and treat insulin resistance, and subsequent diabetes, more effectively.’

The research was published in the journal Experimental Physiology.

[“Source-ndtv”]

 

8 stubborn workout myths that you need to stop trusting

TNN | January 18, 2017
Things you got wrong about workout

1/9Things you got wrong about workout
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It is rare that a sedentary lifestyle and a fit body go hand in hand. What’s more? Different trainers in different gyms tell us things that are contradictory in nature, leaving us in a quandary. What to do first – cardio or weights? Should women do weights or not? These are questions often unanswered. So, here we bring to you some prevalent myths about working out we all need to forget.
MYTH 1: Electrolytes are required after every workout

2/9MYTH 1: Electrolytes are required after every workout
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FACT: This totally depends on the duration and intensity of your workout. If your workout is not intense then instead of consuming electrolytes, have coconut water. There are some electrolyte-pumped energy drinks with extra sugar in them, which can actually slow down the fat-burning process. So, if your workout plan demands electrolytes, then check for sugar content in them.
MYTH 2: Cardio comes first

3/9MYTH 2: Cardio comes first
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FACT: Running or performing cardio exercises reduces glycogen levels, which prevents the body from hard and vigorous work-out sessions. Before cardio, weight training should be done as this will increase testosterone and cortisol levels that are beneficial for intense work-out. People who cannot perform weights and cardio in separate sessions should definitely do weights first to gain more strength and power. However, there are certain exceptions where cardio can be performed before weights. For instance, for older individuals, who need a proper warm up, performing 10 to 20 minutes of cardio activity before strength can be rational. Also, if your fitness goal is to increase endurance, then doing cardio before weight is suggested.
MYTH 3. Squats are bad for your knees

4/9MYTH 3. Squats are bad for your knees
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FACT: Experts say that full squats are actually good for your knees if done in a proper posture. Squatting knees over the toes, butt to the floor, hamstrings casing calves, chest up is the most effective way to squat. Unless you are suffering from any knee injury or have been diagnosed with joint diseases, a few tips from your fitness expert can actually prevent knee pain through squatting. But if your knee still hurts, then focus more on non-weight bearing moves to isolate muscles that support the knee joints.
MYTH 4. Flat footed people cannot run fast

5/9MYTH 4. Flat footed people cannot run fast
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FACT: The biggest problem with flat footed people is over-pronation, a stride where the ankle rolls inward during each step. Undoubtedly, flat footed people face difficulty in running fast but once they know the technique to run properly, they can run as fast as any person with arched feet. Alan Webb, Steve Plasencia, and Haile Gebrselassie are some famous athletes and Olympic gold medalists with flat foot!
MYTH 5. Weight training makes women bulky

6/9MYTH 5. Weight training makes women bulky
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FACT: Before discussing this point, it is required to know that bulky here means gaining excessive muscle mass. Weight training exercises don’t make women bulky, rather they make their body strong and healthy. Weight training exercises can make men gain more muscle mass than women as they have different hormones. But, remember if you are on steroids, then muscle mass tends to increase. To be bulky and manly you need a lot of testosterone. Unless you are not injecting any steroids, you need not worry.
MYTH 6. Men can’t gain muscle after 40

7/9MYTH 6. Men can’t gain muscle after 40
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FACT: It is little harder because of the age factor, but one can gain muscle mass even after the age of 40. You need to follow the right type of training, should eat right with a regular fitness plan. Your body becomes creaky, and power starts to dip so it is important to make a few changes to your lifestyle to get desired muscle mass.
MYTH 7. High protein diet is bad for your kidney

8/9MYTH 7. High protein diet is bad for your kidney
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FACT: Mostly, people who have regular workout regime are instructed to have protein rich diet. Proteins are beneficial for kidneys as they help them to function properly. High-protein diets don’t cause any harm to people who are healthy and active but people with unhealthy kidneys should always be cautious. Along with the protein intake, keep yourself well hydrated.
MYTH 8. There is no point of workout if you can’t exercise hard

9/9MYTH 8. There is no point of workout if you can’t exercise hard
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FACT: Exercising is important than working out hard. Researchers have found that even a moderate work out is beneficial to reduce several diseases like heart-attacks and strokes.

(Image Courtesy: Shutterstock)

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7 penis size myths you need to debunk

TNN | January 17, 2017
The right penis size: Myths and Facts

1/8The right penis size: Myths and Facts
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52 per cent want it longer, 34 per cent want it thicker – or so says a survey conducted by a health website. Wanting a bigger penis size is like wanting a Ferrari – there’s hardly anyone who wouldn’t want it. Men always obsess over the answer to this one question in their lives – Are they big enough? But it is time we break it to them that the size of their willy may not matter so much. You got to clear the fusty air by stopping to believe the following set of myths about the right penis size.
(Image Courtesy: Shutterstock)
MYTH: The bigger the penis, the better it gets

2/8MYTH: The bigger the penis, the better it gets
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A lot of men believe that the bigger their manhood, the more they will satisfy their women. They need to know that for most women, there are many things that come before a penis size. Or in fact, penis size may not even make to the list of their considerations. In fact, many women relate bigger penises to a painful intercourse. This was also reported by a 2014 study of women in a village in Kenya, who would cheat on their well-endowed men due to pain caused during the intercourse.
(Image Courtesy: Shutterstock)
MYTH: Big penis only means more pleasure

3/8MYTH: Big penis only means more pleasure
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On the contrary, a big penis may mean pain. Having a well-endowed penis is not so simple and there actually exist guides on how to date a guy who is big down there. A large penis needs more preparation and carefulness. And this has led to the urban slang that a lot of women use as their priority penis size – Boyfriend penis. This refers to a penis that is an average length but not an extraordinary size.
(Image Courtesy: Vincent Besnault/Getty Images)
MYTH: A penis can never be too big for a vagina

4/8MYTH: A penis can never be too big for a vagina
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Size can in fact be a compatibility issue – your size and her vagina may not always bond well. Generally, most vaginas can accommodate sizes of different lengths and widths but there are cases when it can become too big for her, though the reasons are mostly rectifiable. Her vagina could be dehydrated or she may not be aroused enough, so make sure that such conditions do not hamper your chemistry.
(Image Courtesy: Pinterest)
MYTH: Sex is only about penetration

5/8MYTH: Sex is only about penetration
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Most of the nerve endings in female genital region are on the outside than the inside. A study revealed that among sexually experienced women, close to two-third reported that a longer penis either did not affect their reaching orgasm at all, or it made it more difficult for them to climax. But, it still remains important for a third of
source”cnbc”

20 Minutes and Done! Full-Body Workout

This high-intensity workout is anything but boring — time flies by as you jump, twist, and lift. Celebrity trainer and Barry’s Bootcamp instructor Astrid Swan McGuire created a 20-minute scorch session that works every muscle in your body. You will have tons of fun while blasting calories with this workout. All you need is a light set of weights. Press play and get ready to work!Arm Workout Video | 10 Minutes

[“source -pcworld”]