If you want to blast the calories quicker then forget the treadmill or exercise bike and grab yourself a kettlebell. A 12 minute workout can burn more calories than a hard cardio workout.
Try it for yourself.
Do each exercise for 1 minute. Rest for 20 seconds in between each round and 10 seconds between each exercise. Perform all exercises as one round. Try to aim for 3 rounds.
Sumo Squats
Standing with your feet twice shoulder width, squat holding a kettlebell with both hands.
Swing
Bends at the hips to pick the kettlebell up. Thrust it between your legs and up to shoulder height in a swing motion. Keep swinging up and down.
Clean & Press
Holding a kettlebell in front of you. Fiercely pull it up and 'catch' it at shoulder height. Press it overhead.
Sumo Deadlift
Holding your kettlebell, in a wide leg stance, push hips back to lower your torso. Rise back up, torso straight.
Many people fear getting older and who knows one day I may feel the same but for now I have no fear of ageing.
Here's why:
For me I feel much happier in a lot of ways. I have learned to be happy with my body and love the shape it is in (even though it is not as toned or slim as it use to be). However, I accept that I will never weigh what I did in say my 20's/30's but when I look back I was extremely toned but probably too slim. I do feel happier weighing more.
I enjoy the challenge of exercising and keeping on top on my weight, whereas in my younger days I would always exercise because I enjoyed it but could eat what I liked. There was no real challenge for me.
I have found that my confidence has grown as I've aged too. Possibly because now I am a mum I need to be a good role model for my daughter, especially in today's society. Far too many youngsters are growing up with body anxieties and feeling like they have to live up to a certain degree of perfection in the way they look.
Getting older has made me a lot wiser too. I have always been what I would call 'soft natured' and sometimes that has been my downfall. People have taken advantage of that. Now I am much more assertive and will not stand for nonsense. If I don't like something or the way someone is treating me I will say so and if necessary think twice about having them in my life.
Growing up I found I needed to pay less attention to my looks and body and though some may think that's a good thing, for me I now enjoy the care and attention I give myself. I believe looking after myself more has made me a happier person and more attentive to what my body needs.
So for me personally, getting older has changed me for the better and I will go on embracing each day 😁
Fat people have a worse memory than thin people, experts have found.
In a small study, tests showed being overweight was linked to worse “episodic memory” or the ability to recall past experiences.
Ann the research published in the Quarterly Journal of Experimental Psychology says a less vivid memory of recent meals may lead to overeating.
However, other aspects of memory like general knowledge were unaffected by weight.
Fifty people with a Body Mass Index ranging from 18 (healthy) to 51 (very obese) took part in a memory test where they had to “hide” objects at different times and on different scenes displayed on a computer screen.
They were later asked to recall what they had hidden, when and where. The results revealed obese people’s scores were 15% lower than thinner people.
Dr Lucy Cheke, of the University of Cambridge , said: “The suggestion we’re making is that a higher BMI is having some reduction on the vividness of memory, but they’re not drawing blanks and having amnesia.
“But if they have a less strong memory of a recent meal, with a less strong impact in the mind, then they may have less ability to regulate how much they eat later on.”
Hunger hormones play a huge role in how much we eat, but it is believed our minds play a role too.
People watching TV while they have their dinner have been shown to eat more or feel hungrier sooner. And those with amnesia will have repeated meals in a short period of time.
Two in three adults in the UK are overweight or obese.
Dr Cheke added: “It is too early to talk in terms of advice, but we are certainly beginning to observe the mechanisms that obesity perpetuates itself.
“Concentrating on your food has been a message for a long time, but that may be a bit harder if you’re overweight. Hopefully knowing what’s going on will help us to develop ways of helping people.”
Ageing is inevitable, but you can still feel and look younger than your years if you know a few facts. If you’re fatigued in the middle of the day or notice new lines on your face in the morning, your everyday habits may be adding more years to you than you know. Experts give advice on ways to turn back the clock.
YOU’RE A NIGHT OWL
Staying up late is fun in your teens, but burning the midnight oil can make you look older as you age. Beauty sleep is not just an old wives' tale. “Sleep deprivation causes bags under the eyes and droopy, tired eyelids and pallor,” says Dr. Allen Towfigh, a board-certified sleep medicine doctor and neurologist.
“This makes us look less healthy, and, hence, we appear less attractive to others.” To determine how much sleep you need to look your best, add up the number of hours of sleep you get over a period of two weeks (including naps) and divide by 14.
YOU HOLD GRUDGES
If you’re unable to let bygones be bygones, you may add years to your body. Several studies show a link between forgiveness and physical health. A study published in the Journal of Behavioral Medicine from 2005 showed that a lack of forgiveness increased nervous symptom activity, contributing to a greater number of medications taken and decreased sleep quality.
“Holding a grudge increases stress, which boosts levels of the hormone cortisol,” says Dr. Jennifer Landa, chief medical officer of BodyLogicMD, an anti-aging network. “Cortisol contributes to weight gain, raises blood pressure, elevates blood sugar and increases the risk of diabetes.” Learn how to let go, and you may live longer.
YOU SLEEP FOR LESS THAN FIVE HOURS A NIGHT
"Such a routine during college might be fine, but it needs to change as early as possible. Apart from giving yourself dark circles, you also shorten your life with insufficient sleep. Sleeping within the seven-hour range is optimal," says sleep specialist, Dr. Casciari.
Consciously make efforts to go to bed early if you show symptoms of lack of sleep, like fatigues during daytime, mental lethargy, deficit of attention or weight gain.
YOU HAVE A SWEET TOOTH
If you never say no to dessert, you may be saying yes to more wrinkles. “Sugar increases aging of every part of our body,” says Landa. “Eating a diet high in sugar will not only damage your waistline but it will increase your risk of diabetes and can even cause skin problems, especially acne and wrinkles.”
When you eat sugar a process called glycation occurs, where the sugar in your bloodstream attaches to proteins, forming new molecules called advanced glycation end products, or AGEs for short. These AGEs damage nearby protein fibers that keep skin elastic.
“A better choice would be dark chocolate with low sugar, or if you need to use sweeteners, consider monk fruit, a natural sweetener that doesn’t raise blood sugar,” suggests Landa.
YOU RUB YOUR EYES
Tired eyes? Avoid rubbing them if you want to stay younger-looking. Rubbing your eyes breaks down the collagen and elasticity around the area, which produces wrinkles and broken capillaries. “The skin in this area is incredibly thin and extremely sensitive and vulnerable to sun damage and wrinkling,” says Dr. Dennis Gross, a dermatologist.
“This is why rubbing your eyes may result in broken capillaries.” For relief from tired or irritated eyes, instead of rubbing them, try brewing two green tea bags, allow them to cool and place them over your eyes for 10 minutes. If you are concerned about broken capillaries, look for ingredients that build collagen. Applying creams that contain vitamins K and D, as well as including them as part of a balanced diet, can also help.
YOU SMOKE
It’s time to kick those butts to the curb if you want to live a long, healthy life. A clear link between smoking and longevity exists, and the earlier you quit the more years you add to your life. A study published in the American Journal of Public Health in 2002 showed that smokers who quit at age 35 add approximately eight years to their life, compared with people who continue to smoke. Smokers who quit at age 65 add between two to four years of longevity.
“Smoking causes the release of free radicals . . . which is like rust for your body,” says Landa. “Smokers have higher risks of almost any disease under the sun, including cancer, heart disease, dementia and generally premature death.”
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