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In terms of equipment, you only need the bare necessities: a stability ball, a resistance band, and two pairs of dumbbells. A pair of light dumbbells (5-10lbs) and a pair of heavier ones (10-20lbs). Each workout only takes about 30 minutes.
These intervals may be short—but trust us, you’ll appreciate the off intervals. For example, women have been shown to be hungrier after working out than men, and leaner people may become less hungry than obese people (31, 39, 40, 41, 42).
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If you eat a carbohydrate-rich meal (lots of pasta, rice, bread, or French fries, for example), your body releases insulin to help with the influx of all this glucose into your blood. As well as regulating blood sugar levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as fuel (because its priority is to burn off the glucose) and it creates more fat cells for storing everything that your body can’t burn off. The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight. To lose weight, the reasoning goes, you need to break this cycle by reducing carbs.
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When you lose weight, you want to maximize fat loss while minimizing muscle loss. It is possible to lose body fat without losing much weight on the scale. Eat nutritious, low-calorie foods
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“Eating and exercise are not separate issues,” says Church. “They’re intimately connected. Too many people think these large doses of exercise are an excuse to eat whatever you want.”
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Recovery and rest are often more important than the workout itself. It’s during those periods that your body does most of the actual fat burning. So give yourself that time to fully recover so you’re ready to work hard the following day. Most importantly, listen to your body. Push yourself, but also give it some love, too.
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The diet vs. exercise debate has been in the spotlight since an editorial in the British Journal of Sports Medicine earlier this year caused a stir with its authors’ blunt message: Physical activity does not promote weight loss.
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