Research shows what it takes to stay active at any age
Time in the gym pays dividends for hours afterward: Regular weight lifting breaks down fat, improves brain health, and helps keep you active as you age. Remember: you’re never too old to integrate a strength training practice.
Beyond simply improving overall body composition, strength training is a biohack that offers many benefits for long-term, optimum body weight. Whether you use free weights, machines, or bodyweight exercises, the effects are basically the same.1 Indeed, by focusing on gaining muscle mass, you can enjoy overall improved health.
Resistance training is a key player when it comes to reducing body fat,2 allowing you to lose up to 1.4% of your body fat during a five-month training period. Fat loss can also be achieved with cardio exercises like running or cycling.3 That said, too much cardio without adequate nutritional intake can cause a decrease in muscle size. A lower body mass index and strong muscles combined are vital to optimal health, especially as we age.4
Muscle tone, created through strength training, is known to improve the overall health of our mitochondria,5 which is responsible for energy metabolism. This means that your muscles continue breaking down fat even after you’re finished lifting weights. This process is called post-exercise oxygen consumption.6
Gaining muscle mass also helps to enhance the resting metabolic rate,7 which essentially determines how many calories a body needs to function when at rest. This explains why fat oxidation is greater in people who integrate resistance training into their exercise regime.8 Furthermore, lifting weights triggers the release of adrenaline, which then triggers the release of fatty acids from adipose tissue.9
To get the best results from strength training and prevent injuries, don’t forget to warm up your muscles first with something like a short jog. Lift weights that are heavy enough to tire your muscles after 12 to 15 repetitions of the same movement. Finally, make sure you allow your muscles to recover and grow by resting the used muscle group for at least a day.10
“Focusing solely on weight loss is a mistake. You want to focus on fat loss and then you want to maintain or gain as much muscle as possible.”
1-on-1 Strength Coaching provides a full package, including weekly program management, movement assessment, an athlete dashboard, exclusive benefits like course discounts, and a fully personalized training plan. Their experienced coaches work with all levels, from beginners to advanced athletes, to help you reach your fitness goals.
Strength training uses weights and techniques like isometrics, plyometrics, and calisthenics to improve muscle, ligament, bone strength, bone density, and metabolic rate. It enhances fitness levels similar to cardio workouts and targets specific muscle groups with incremental weights. This helps prevent lactate buildup in beginners during endurance training.
Kizen offers a 12-week Strength & Fat Loss Program that defies the typical weight loss scenario where strength dwindles. They advocate intelligent weight loss that preserves or boosts strength. The program is a comprehensive guide covering nutrition basics to advanced lifting techniques, suitable for everyone, even those without exceptional genetics.
JuggernautAI offers a personalized powerlifting coaching experience. It leverages cutting-edge technology and principles from Juggernaut Training Systems, to help individuals of all levels achieve their fitness goals. Users provide information about themselves and experience, and the system’s algorithms create a tailored training program for optimal results.
V Shred’s mission is to make health and fitness accessible to all, countering misinformation and the obesity epidemic. V Shred offers at-home workout programs that deliver impressive transformations in as little as 90 days. Its sister company, SculptNation, provides supplements to complement fitness goals, and in 2022, they introduced premium 1-1 coaching programs.
SET FOR SET’s mission is to provide evidence-based fitness and health content, avoiding biases and misinformation. They’re known for introducing unconventional fitness equipment like the Steel Mace. With a team of fitness experts, athletes, educators, dietitians, and trainers, they offer reliable information. They aspire to strengthen individuals and communities through fitness.
Group exercise classes offer numerous benefits that can motivate and support individuals in their fitness journeys. They provide motivation, accountability, and the opportunity to learn proper form. Instructors ensure variety, structure, and balanced workouts, making it suitable for beginners. Group settings can boost confidence, improve posture, and offer the chance to make new friends who share fitness goals. Most importantly, group classes make exercise enjoyable, promoting consistency and long-term success.
The Peloton Bike+ offers a 23.8″ HD rotating touchscreen for seamless fitness transitions, auto-adjusting resistance, and in-workout metrics. You can track your workouts with a heart rate monitor or the Peloton Watch App.
Meet the Onnit BIGFOOT kettlebell, the missing link in your Primal Bell collection. This formidable Savage Sasquatch weighs a whopping 2.5 pood, equivalent to 90.28 pounds. It’s bound to awaken a legendary strength you never knew you had.
iFIT simplifies your fitness routine by providing expert personal trainers who lead your workouts and automatically adjust machine settings like speed, incline, or resistance. Say goodbye to guesswork and hello to a guided workout experience.
The lululemon Studio Mirror is the focal point of lululemon Studio, transforming into your personal fitness studio when active and a stylish mirror when not in use. You can easily monitor your workout progress with its tracking feature, Health Score, or connect to apps like Strava or Apple Health for comprehensive fitness data.
The Elite Classic Competition Color Bumper Plates are available in various weights, suitable for Olympic-size barbells. These durable plates feature a steel-lined center hole and rubber exterior over a steel core. The 10-pound plate is 1 inch thick, while the 55-pound plate is 2.5 inches. Ideal for serious Olympic lifters.
The K Bundle is a versatile exercise system designed for progressive overload training with adjustable resistance using a patented sling and pulley system. Made from durable stainless steel and virgin UHMWpe, it’s ideal for various workouts like squats, deadlifts, and bench presses.
1. Schwanbeck, Shane R.; Cornish, Stephen M.; Barss, Trevor; Chilibeck, Philip D., Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels, Journal of Strength and Conditioning Research 34(7), p. 1851-1859, July 2020, DOI: 10.1519/JSC.0000000000003349: https://journals.lww.com/nsca-jscr/fulltext/2020/07000/effects_of_training_with_free_weights_versus.6.aspx.
2. Strength training can burn fat too, myth-busting study finds, Science Daily, September 22, 2021: https://www.sciencedaily.com/releases/2021/09/210922121905.htm.
3. Petridou A, Siopi A, Mougios V, Exercise in the management of obesity, Metabolism, March 2019, 92:163-169. doi: 10.1016/j.metabol.2018.10.009, Epub 2018 Oct 29, PMID: 30385379: https://pubmed.ncbi.nlm.nih.gov/30385379/.
4. Maintaining a Healthy Weight, National Institute on Aging: https://www.nia.nih.gov/health/maintaining-healthy-weight.
5. Porter C, Reidy PT, Bhattarai N, Sidossis LS, Rasmussen BB, Resistance Exercise Training Alters Mitochondrial Function in Human Skeletal Muscle, Med Sci Sports Exerc. 2015 Sep;47(9):1922-31. doi: 10.1249/MSS.0000000000000605, PMID: 25539479; PMCID: PMC4478283: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4478283/.
6. LaForgia J, Withers RT, Gore CJ, Effects of exercise intensity and duration on the excess post-exercise oxygen consumption,J Sports Sci. 2006 Dec;24(12):1247-64. doi: 10.1080/02640410600552064, PMID: 17101527: https://pubmed.ncbi.nlm.nih.gov/17101527/.
7. Osterberg, K. L., Melby, C. L., Effect of Acute Resistance Exercise on Postexercise Oxygen Consumption and Resting Metabolic Rate in Young Women, International Journal of Sport Nutrition and Exercise Metabolism, 2000, 10(1), 71-81: https://journals.humankinetics.com/view/journals/ijsnem/10/1/article-p71.xml.
8. Kirk EP, Donnelly JE, Smith BK, Honas J, Lecheminant JD, Bailey BW, Jacobsen DJ, Washburn RA, Minimal resistance training improves daily energy expenditure and fat oxidation, Med Sci Sports Exerc. 2009 May;41(5):1122-9. doi: 10.1249/MSS.0b013e318193c64e,PMID: 19346974; PMCID: PMC2862249: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2862249/.
9. Tobin L, Simonsen L, Galbo H, Bülow J., Vascular and metabolic effects of adrenaline in adipose tissue in type 2 diabetes, Nutr Diabetes, 2012 Sep 17;2(9):e46. doi: 10.1038/nutd.2012.19, PMID: 23446661; PMCID: PMC3461355: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3461355/.
10. Strength training: Get stronger, leaner, healthier, Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670.
Both beginners and seasoned athletes benefit from a stretching routine, which can be integrated in the form of short sessions before and after aerobics and weight lifting. Yoga classes offer the extra biohack of breathwork, too.
The benefits of stretching are clear. When you stretch, you decrease the risk of injuries and allow your muscles to work most efficiently.1 What’s less obvious is the scientific connection between stretching and maintaining a healthy body weight.
Stretching is an excellent practice for those who are just embarking on a long weight loss journey. Abdominal stretching has been shown to significantly reduce waist circumference in obese people.2 However, if actual fat oxidation is the end goal, stretching should be used as a complementary tool to facilitate a more robust exercise regime.
Stretching works best when you target specific muscles and breathe deeply and slowly while holding each stretch for about 30 seconds. Some muscles will require you to hold the stretch for up to one minute. It’s also very important not to bounce in the stretch, as this can cause unintended injury.1
The act of stretching overlaps with certain yoga practices that involve physical poses called asanas. Yoga has been shown to have a number of important benefits for overall health, including helping to maintain a healthy weight. Yoga practitioners tend to enjoy their practice and stick with it over a certain period of time. They also tend to lose more weight, which may be a result of this consistency.3
A regular yoga practice addresses both the physical and psychological causes of weight-related concerns. Yoga helps to regulate the body’s level of cortisol, which in high doses increases abdominal fat and results in cravings for fatty, sugar-rich foods.4 This practice also helps develop mindfulness and, when done in group classes, offers the influence of positive peer pressure to make better lifestyle choices.5
“The most important pieces of equipment you need for doing yoga are your body and your mind.”
Join Y7’s online yoga community embracing challenges, and filtering classes to suit your preferences in terms of areas, duration, and intensity, all with curated playlists. Y7 emphasizes authenticity and a lighthearted approach, with self-aware instructors.
The Underbelly is a wellness platform that values authenticity and invites individuals to embrace their imperfections. It provides tools, practices, knowledge, and community support for achieving wellness across the four pillars: Physical, Mental, Emotional, and Spiritual, all while encouraging people to be themselves.
Discover a wide range of classes, including yoga (from Vinyasa to Hatha) and fitness sessions like Pilates, Barre, HIIT, and Strength training. Cultivate mindfulness with meditation and self-care practices such as dry brushing and journaling. Their expert instructors are dedicated to guiding you on a fulfilling wellness journey.
Achieving your health and fitness goals with Asana Rebel is a breeze: Plan your fitness journey with a personalized workout plan spanning five weeks to eliminate guesswork. Consistency is key, as regular physical activity reduces the risk of chronic diseases, enhances balance, aids weight loss, improves sleep quality, and boosts self-esteem.
YogaSix believes in making yoga accessible to all, promoting growth and unity. Their inclusive approach encourages self-discovery, whether individuals are connecting with their breath’s rhythm or pushing their fitness limits. YogaSix invites everyone to embark on a transformative journey, tapping into their body’s wisdom and unlocking their full potential.
Unlock a vibrant fitness world with 10,000+ on-demand workouts, daily live classes, and tailored programs at obé Fitness. Elevate your fitness routine with dance cardio, strength training, yoga, and meditation, suitable for all levels. Plus, you won’t need any equipment – obé Fitness has you covered, making fitness a lasting habit.
Glo, the online wellness app, provides a comprehensive selection of yoga, meditation, Pilates, and fitness classes, tailored to enhance your physical and mental well-being. Access top-tier instructors from anywhere, whether you prefer invigorating yoga sessions or introductory classes. Glo caters to all levels and lifestyles, offering personalized routines to accommodate your unique needs and preferences.
Eka offers a holistic daily regimen of Yoga and Meditation designed for mental and emotional well-being, emphasizing a harmonious balance of body and mind practices. Eka’s approach encompasses relaxation through yoga, Pranayama breath exercises, and mental clarity through meditation. Eka introduces a novel anxiety management program and an array of sleep meditations. Explore Eka’s yoga practices, including a gradual progression section.
Achieve your wellness goals with a diverse range of yoga, fitness, and mindfulness classes designed to improve strength, flexibility, reduce stress, and acquire new skills. From Vinyasa to guided meditation, choose classes based on your preferences and schedule. You can even download sessions for offline practice.
Daily Yoga is your comprehensive platform for enhancing both your mental and physical well-being with a wide range of yoga poses, guided classes, and weight loss challenges. Dive into numerous beginner-friendly classes, such as wall pilates and chair yoga, making it easy to learn and practice. Whether you aim to boost flexibility, enhance strength, maintain proper posture, or achieve fitness and health goals, start your day with the perfect yoga routine tailored to your needs.
The Yoga Stretching Belt is a versatile tool for yoga and dance training, promoting flexibility and muscle stretching in various directions. It’s adjustable, easy to use with compressed foam, and travel-friendly. This belt enhances overall body strength, muscle tone, and flexibility, suitable for both advanced and beginner yoga enthusiasts.
Introducing the Power Ring, a versatile fitness tool combining the benefits of a kettlebell and dumbbell. Ideal for strength training, HIIT, and enhancing strength, endurance, and balance. Crafted from top-quality materials, featuring steel wrapped in silicone, this 10 LB Power Ring is a perfect addition to your workout routine. With dimensions of 12″ in diameter and 1 ½” thick, it’s designed for effective training.
UpCircleSeven presents a versatile yoga swing designed for swift backache relief and restorative stretches. Hang it indoors or outdoors to counteract gravity’s effects and strengthen your spine, upper body, and core with regular use. Elevate your yoga practice with this innovative inversion therapy tool.
Enhance your workouts effortlessly with their weighted vest, secured by Velcro® straps for easy use. It’s versatile and durable, perfect for various activities like squats, jumps, pullups, hikes, and runs. The unique cross-strap design ensures it stays in place, allowing you to move freely. One size fits most, making it a versatile addition to any fitness routine.
1. Stretching: Focus on flexibility, Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931.
2. Puengsuwan P, Kuo CH, Chaunchaiyakul R, Nanagara R, Leelayuwat N., Wand Stretching Exercise Decreases Abdominal Obesity Among Adults With High Body Mass Index Without Altering Fat Oxidation, Front Physiol, 2020 Oct 29;11:565573. doi: 10.3389/fphys.2020.565573, PMID: 33192562; PMCID: PMC7658093: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7658093/.
3. Jessica L. Unick, Shira I. Dunsiger, Beth C. Bock, Sally A. Sherman, Tosca D. Braun, Rena R. Wing, A preliminary investigation of yoga as an intervention approach for improving long-term weight loss: A randomized trial, February 4, 2022: https://doi.org/10.1371/journal.pone.0263405, https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0263405.
4. Ross A, Brooks A, Touchton-Leonard K, Wallen G., A Different Weight Loss Experience: A Qualitative Study Exploring the Behavioral, Physical, and Psychosocial Changes Associated with Yoga That Promote Weight Loss, Evid Based Complement Alternat Med., 2016;2016:2914745. doi: 10.1155/2016/2914745. Epub 2016 Aug 10. PMID: 27594890; PMCID: PMC4995338: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995338/.
5. Chika Anekwe & Niyoti Reddy, Yoga for weight loss: Benefits beyond burning calories, Harvard Medical School: https://www.health.harvard.edu/blog/yoga-for-weight-loss-benefits-beyond-burning-calories-202112062650.
HIIT has become a biohacking sensation. Get ready to get sweaty with short bursts of activity interspersed with short rest periods. Science shows HIIT provides maximum results in minimal time.
If you don’t have time to spend an hour on the treadmill every day but still want to lose weight, this biohack is for you: High-intensity interval training, or HIIT, is proven to be just as effective in much less time.1
HIIT involves a dramatic rise in heart rate through several rounds of very high-intensity movements, followed by short periods of lower-intensity ones. Done without the need for equipment, HIIT workouts can include sprinting or bodyweight exercises, executed to reach around 80% of your maximum heart rate.2 Many different protocols fall under the HIIT umbrella, but all of them offer a shortcut to health benefits.3
HIIT exercises are classified as aerobic, which means “with oxygen”.4 Research proves that aerobic training is the best way to reduce fat and improve cardiometabolic health,5 while resistance training is the best way to preserve lean muscle mass.6 Combining the two offers the best results.7
HIIT also helps address underlying factors leading to unhealthy weight levels. Stress, anxiety, and depressive symptoms are all factors directly connected with obesity,8 and HIIT helps significantly with each. There is also a connection between HIIT and overall resilience,9 which can help address emotional issues associated with overeating and poor dietary choices.
“It is more time-efficient to exercise hard for a short amount of time than it is to exercise easy for a long amount of time.”
Enjoy world-class workouts on your schedule with Barry’s. Join live sessions with your favorite instructors or choose from a wide range of on-demand classes. Connect with friends, invite them to join, and build your Fit Fam while staying motivated and fit.
F45 Training brings together three cutting-edge fitness training styles into a 45-minute functional training class. This unique approach combines high-intensity interval training (HIIT), circuit training, and functional training to deliver effective results in under an hour.
Achieve your fitness goals with DOGPOUND. They offer in-person and virtual training sessions that incorporate a wide range of training styles influenced by various modalities. Their expert trainer teams are here to help you smash your fitness goals.
Discover the Forward Space Virtual Hub, your access point to live sweat sessions and an extensive on-demand collection. Dive into dynamic dance workouts featuring athletic conditioning components, catering to all fitness levels. Embark on an exhilarating fitness journey that combines dance and conditioning for a well-rounded workout experience.
Unlock your peak performance with AARMY’s True Athlete Total Conditioning Program, featuring targeted upper and lower body workouts, full-body sessions, and core-focused abs exercises. Elevate your fitness game and achieve your goals in every session. Join their community and embark on a fitness journey like never before.
LEKFIT is a results-driven fitness method offering daily workouts that combine low-impact, high-intensity cardio with muscle-sculpting techniques to enhance strength and tone the entire body. With a strong focus on music and a commitment to delivering proven results, they provide fun challenging workouts that offer a complete fitness experience.
Strava is your all-in-one fitness tracking and social platform. You can record various activities, discover new routes, build a supportive community, track your progress, enhance safety by sharing your location, and sync with your favorite devices. Join challenges, connect with like-minded individuals, and find motivation in the real efforts of people of all fitness levels.
Unlock a suite of tracking and training tools for running and weightlifting, including personalized Form Coaching tips for Garmin users. Whether you’re a newbie or a seasoned lifter, access motivation and customized workout routines crafted by the Under Armour Training Team. Monitor your progress, join a community of 60 million fitness enthusiasts, and elevate your fitness journey.
Embrace a well-rounded life with Nike’s fitness community. Trusted trainers and experts provide free workouts, holistic guidance, and wellness tips spanning strength, yoga, mindfulness, and more. Achieve your goals, build habits, and explore diverse fitness avenues with Nike Well Collective, a fitness app for all. Join NTC for a comprehensive fitness journey today.
Europe’s top fitness app, Freeletics, offers anytime, anywhere workouts with a digital personal trainer. Whether you’re a beginner or an expert, achieve your fitness goals and establish healthy routines with personalized HIIT workouts and audio coaching. With 42 million users worldwide, Freeletics provides freedom from excuses, fast results, and a holistic approach to fitness and self-development, incorporating HIIT, mindfulness, knowledge, and motivation for lifelong positive change.
Enhance your workout experience on the Pro 9000 treadmill with an iFIT membership. Get guided by personal trainers in Studio Classes and explore the world with Global Workouts. The treadmill automatically adjusts speed, incline, and decline for a hands-free workout in various locations. Experience the next level of fitness with iFIT’s immersive training on the Pro 9000 treadmill.
Introducing the Series 3, the latest advancement in their line of medical devices designed to support cardiovascular wellness. Building upon the proven results of their Series 2 device offered for the past seven years, the Series 3 retains the precise handgrip exercises while introducing exciting new features for an enhanced user experience.
Fight Camp offers the ultimate at-home boxing workout, blending cutting-edge sensors with elite trainers for maximum effectiveness. Track your performance in real-time, compete with others, and enjoy customized playlists for an immersive experience. With support for multiple user profiles, it’s ideal for the whole family.
Monitor your strength and progress with Tonal’s Strength Score, breaking down your strength by muscle group, and accessible on the Tonal app. During workouts, track performance data like heart rate, range of motion, time under tension, and total weight lifted in real-time. Stay motivated by reaching milestones and get detailed workout recaps for insights on your progress.
CAROL Bike is a commercial-grade exercise bike built for efficiency. It features a robust steel frame, AI-controlled instant resistance, a silent magnetic brake, precise power measurement, ergonomic handlebars, a comfortable saddle, optimal pedal placement, dual-sided pedals, and a silent poly-V belt. This bike maximizes effectiveness and convenience in your workouts.
Experience the original Hydrow Rower, featuring a striking design and immersive full-body workouts on a 22” display. Its patented technology replicates the sensation of rowing on water silently. Easily connect via Bluetooth and monitor your heart rate, all while enjoying expert-led workouts by athletes and Olympians on the water.
1. Bellicha A, Van Baak MA, Battista F, Beaulieu K, Blundell JE, Busetto L, Carraça EV, Dicker D, Encantado J, Ermolao A, Farpour-Lambert N, Pramono A, Woodward E, Oppert JM, Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies, Obes Rev. 2021, Jul;22 Suppl 4(Suppl 4):e13256, doi: 10.1111/obr.13256. Epub 2021 May 6, PMID: 33955140; PMCID: PMC8365736: https://pubmed.ncbi.nlm.nih.gov/33955140/.
2. HIIT (High Intensity Interval Training), Harvard School of Public Health: https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training/.
3. Ito S., High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol, World J Cardiol, 2019 Jul 26;11(7):171-188, doi: 10.4330/wjc.v11.i7.171, PMID: 31565193; PMCID: PMC6763680: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6763680/.
4. Aerobic exercise, Cleveland Clinic: https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise.
5. Batacan RB, Duncan MJ, Dalbo VJ, et al., Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studies, British Journal of Sports Medicine, 2017, 51:494-503: https://bjsm.bmj.com/content/51/6/494.
6. Willis LH, Slentz CA, Bateman LA, Shields AT, Piner LW, Bales CW, Houmard JA, Kraus WE, Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults, J Appl Physiol, 1985, 2012 Dec 15;113(12):1831-7. doi: 10.1152/japplphysiol.01370.201, Epub 2012 Sep 27, PMID: 23019316; PMCID: PMC354449: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544497/.
7. Ho, S.S., Dhaliwal, S.S., Hills, A.P., et al., The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial, BMC Public Health,2012, 12, 704: https://doi.org/10.1186/1471-2458-12-704, https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-12-704.
8. Eik-Nes TT, Tokatlian A, Raman J, Spirou D, Kvaløy K., Depression, anxiety, and psychosocial stressors across BMI classes: A Norwegian population study, The HUNT Study, Front Endocrinol (Lausanne), 2022 Aug 10,13:886148, doi: 10.3389/fendo.2022.886148, PMID: 36034441; PMCID: PMC9399822: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9399822/.
9. Borrega-Mouquinho Yolanda, Sánchez-Gómez Jesús, Fuentes-García Juan Pedro, Collado-Mateo Daniel, Villafaina Santos, Effects of High-Intensity Interval Training and Moderate-Intensity Training on Stress, Depression, Anxiety, and Resilience in Healthy Adults During Coronavirus Disease 2019 Confinement: A Randomized Controlled Trial, Frontiers in Psychology, Volume 12. 2021.doi 10.3389/fpsyg.2021.643069, ISSN 1664-1078: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.643069.
While the research isn’t conclusive, it seems that exercising in the morning before breakfast may offer improved results. Indeed, you can possibly burn more fat and eat less throughout the day — even if you overdid it the night before.
For those who follow an intermittent fasting regime as a biohack for a healthy weight, there is much debate regarding whether to exercise before breaking the fast or after. Scientific studies are also conflicting, with advice for endurance athletes differing from the advice for people interested primarily in weight loss.1 If performance isn’t your main goal, consider exercising in a fasted state.
A study demonstrated that when people exercised in the evening, after a day of abstaining from caloric intake, they tended not only to eat less when they finally broke their fast but also burned more fat.1 In another study, participants tended to eat less throughout the day when they exercised in a fasted state, even when their workout was in the morning.2 Even when participants overate the night prior to the fasted workout, their overall calories were still a net negative.3
The idea is that working out in a fasted state will burn the remainder of any glucose stored in the muscles, which will then push the body into fat-burning ketosis. This fat oxidation4 is great for anyone looking to lose weight. Some studies suggest this metabolic flexibility helps with performance.5
Nevertheless, it’s worth staying realistic about the impact of this biohack. Not all studies encourage people to engage in high-intensity training in a fasted state,6 and some report few differences in body composition between those who eat before and after working out.7 Your baseline — that is, how adaptable your body is to using ketones or glucose as fuel before you start integrating biohacks — will likely play a role in how exercising in a fasted state affects your body.8
“The easiest and probably most effective thing to try is the morning fasted walk, the old bodybuilder’s classic fat loss standby.”
Tim Ferriss is a renowned tech investor/advisor involved with numerous companies, including Uber and Facebook. He’s the author of bestsellers like “The 4-Hour Workweek” and hosts the highly influential podcast “The Tim Ferriss Show,” which boasts over 500 million downloads and has been featured as “Best of Apple Podcasts” for three years. Media outlets have dubbed him “the Oprah of audio.”
Dr. Jason Fung, a specialist physician and bestselling author, offers scientific videos on weight loss, diabetes reversal, and intermittent fasting. With extensive experience treating patients, he shares insights and practical advice, emphasizing the shortcomings of calorie counting for weight loss. Dr. Fung provides a comprehensive approach to health and invites subscribers to join his journey towards a healthier lifestyle.
Thomas DeLauer, a health and performance expert, offers practical advice on improving health and performance for busy individuals worldwide. His channel provides comprehensive information on making positive dietary and lifestyle changes without sacrificing enjoyment. With a career in healthcare and a dedicated research team, Thomas ensures that his content is science-backed. This channel aims to empower viewers to optimize their lives and, in turn, contribute to a better world. Get ready to learn and enhance your life, regardless of your busy schedule!
Vora is a cloud-based fasting tracker app, designed for effortless fasting progress monitoring. With an intuitive chart, you can easily manage and assess your last 7 fasts, ensuring you meet your fasting goals. Whether you’re following The Daniel Fast, Leangains, or other fasting methods, Vora accommodates your choice and takes care of the tracking.
Zero offers sustainable weight loss and healthier living through intermittent fasting and positive habits. With real-time advice, personalized stats, and Fasting Zones, Zero empowers millions to establish new routines, attain weight loss, and enhance health. Gain insight into your body’s changes and receive guidance on your journey. Step into a brighter, healthier future with Zero.
LIFE Fasting is a leading intermittent fasting tracker that helps with sustainable weight loss and metabolic health improvement. It enables progress tracking, sharing updates, and staying informed about health trends. Featured in top publications, it’s aided millions in weight loss, blood sugar control, and overall wellness. Get started today!
DoFasting offers a personalized weight loss experience through intermittent fasting, tailoring it to individual needs. Using behavioral science and technology, the app tracks fasting, calories, and water intake in real time. Users begin with a quiz to set goals and receive a customized fasting plan that adjusts to their lifestyle and health changes.
The SIMPLE intermittent fasting app is your trusted partner for achieving great health and your desired body shape. With millions worldwide, it offers powerful guidance on healthy eating and intermittent fasting, providing daily accountability, personalized feedback, expert advice, and genuine motivation to transform your life step by step.
Sunrise Fasting is your intermittent fasting guide, helping you track progress, stats, and offering valuable information. Whether you’re new to fasting or experienced, this app assists in achieving a healthier lifestyle through fasting. Features include live progress tracking, history, weight goal monitoring, badges, and informative articles and videos.
“The Complete Guide to Fasting” is the ultimate resource for those exploring intermittent fasting. Whether you’re new to fasting or looking to optimize your fasting plan, this comprehensive manual has you covered. It provides guidance on weight loss, insulin response improvement, mental clarity enhancement, and more. Inside, you’ll discover a 7-Day Kick-Start Fasting Plan and 20 healing recipes. Get answers to common fasting questions, learn about fasting types, and make intermittent fasting a simpler and effective part of your life.
“The Longevity Diet” by Valter Longo offers a clinically tested program for healthy aging through a pescatarian daily eating plan and intermittent fasting-mimicking diets (FMD). Based on 25 years of research, this approach activates stem cells, promotes organ regeneration, and reduces the risk of various diseases. The book includes 30 recipes and focuses on weight loss, preventing age-related issues, and increasing disease resistance.
“The Official Eat Stop Eat Expanded Edition” by Brad Pilon provides an English-language guide to the science of intermittent fasting for weight loss and improved health. This book, one of the pioneers in the field, explores the unique benefits of intermittent fasting without the need for complex diets or food deprivation. It offers insights into the latest scientific research and serves as an indispensable resource for those looking to achieve simple yet effective weight loss while enjoying the foods they love.
“The FastDiet” is a #1 New York Times bestseller that introduces a simple and effective approach to weight loss and improved health. By limiting calorie intake for two nonconsecutive days each week, you can effortlessly shed pounds and reduce the risk of various diseases. Backed by scientific trials and research, this book provides a program that can fit into your daily routine. It features quick and easy 500- and 600-calorie meals, the science behind the program, and practical tools for successful intermittent fasting.
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5. Pete J. Cox, Tom Kirk, Tom Ashmore, Kristof Willerton, Rhys Evans, Alan Smith, Andrew J. Murray, Brianna Stubbs, James West, Stewart W. McLure, M. Todd King, Michael S. Dodd, Cameron Holloway, Stefan Neubauer, Scott Drawer, Richard L. Veech, Julian L. Griffin, Kieran Clarke, Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes, Cell Metabolism, Volume 24, Issue 2, 2016, pages 256-268, ISSN 1550-4131: https://doi.org/10.1016/j.cmet.2016.07.010, https://www.sciencedirect.com/science/article/pii/S1550413116303552.
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Davinia Taylor is a versatile English actress who has also gained popularity as a fitness expert, best-selling author, wellness leader, and health biohacker. She is best known for her portrayal of Jude Cunningham in the long-running soap Hollyoaks and has also appeared in Soul Patrol and Dark Realm.
Apart from her successful acting career, Davinia is an ardent health enthusiast. She is the founder of WillPowder, a company that offers natural supplements and a supportive community to address brain fog and poor eating habits. WillPowder’s range of biohacking supplements helps to boost energy, reduce inflammation, and improve mood.
Davinia has authored books on holistic health and lifestyle hacks for balancing hormones, which have earned her recognition from various media outlets such as Glamour Magazine UK, The Daily Express, London Business Magazine, and The Sun. She hosts the “Hack Your Health” podcast and also shares her expertise on Instagram.
Dave Asprey, the father of biohacking, is a renowned entrepreneur and author who has revolutionized the field of health and wellness. He is most famous for establishing Bulletproof, a health and wellness company that provides a range of products and services aimed at optimizing individuals’ performance and well-being. He also hosts a podcast called The Human Upgrade.
Asprey’s biohacking journey began when he set out to improve his cognitive function and overall health, leading him to explore various techniques and technologies, such as nootropics, intermittent fasting, and neurofeedback. He shared his experiences and discoveries on his widely read blog, which ultimately evolved into the Bulletproof brand.
As a result of his innovative approach, Asprey has appeared on major media outlets like CNN, The Dr. Oz Show, and The Joe Rogan Experience. He has also been featured in prestigious publications, including The New York Times and Forbes, owing to his thought leadership in the biohacking space.
Harness the potential of biohacking to optimize weight loss using innovative exercise strategies.
Strength training helps build lean muscle mass, which increases metabolic rate and supports long-term weight management. By incorporating resistance exercises, such as weightlifting or bodyweight workouts, you can enhance muscle development, improve body composition, and optimize overall metabolism.
Biohackers recognize the benefits of HIIT for weight loss biohacking. HIIT involves short bursts of intense exercise followed by periods of active recovery. This approach can maximize calorie burn, boost metabolism, and improve cardiovascular fitness, making it an efficient and effective exercise strategy.
Stretching and yoga help improve flexibility, reduce muscle tension, and promote relaxation. Incorporating these practices can enhance recovery, support overall well-being, and potentially reduce stress-induced overeating or emotional eating, making them valuable tools in weight loss biohacking.
Yes, exercise while fasting can enhance fat burning and optimize metabolic flexibility. When in a fasted state, the body relies on stored fat for fuel, potentially increasing the effectiveness of exercise for weight loss. However, it’s important to listen to your body, start gradually, and ensure proper hydration during fasted workouts.
Biohackers advise against excessive long-duration cardio for weight loss. While moderate cardiovascular exercise is beneficial for overall health, excessive cardio can potentially elevate stress hormones and promote muscle loss. He recommends a more balanced approach that includes strength training, HIIT, and other forms of exercise.
Yes, targeted workouts, such as core exercises or exercises for specific muscle groups, can help improve muscle definition and enhance overall body composition. Combining targeted exercises with a comprehensive exercise routine can contribute to weight loss and body shaping efforts.
Varying exercise intensity, such as alternating between high-intensity workouts and lower-intensity recovery sessions, can optimize calorie burn, fat oxidation, and metabolic adaptation. This approach prevents plateauing and keeps the body challenged, supporting continuous progress in weight loss biohacking.
Biohacking exercise recovery involves practices like optimizing sleep, proper nutrition, hydration, and incorporating techniques like foam rolling or contrast showers to reduce inflammation and support muscle repair. Prioritizing recovery allows for better performance, injury prevention, and improved weight loss outcomes.
Biohacking strategies to enhance exercise adherence and motivation include setting clear goals, tracking progress, utilizing workout apps or fitness trackers, incorporating gamification elements, and finding enjoyable forms of exercise. These techniques increase engagement, consistency, and overall success in weight loss biohacking.
Absolutely. Biohacking weight with exercise can involve outdoor activities like hiking, trail running, or outdoor group workouts. Connecting with nature during exercise provides additional benefits such as stress reduction, improved mood, and increased vitamin D exposure, enhancing the overall weight loss biohacking experience.
Maximize your weight loss efforts with exercise biohacks that optimize fat burning and improve overall fitness.
Discover podcasts, YouTube channels, websites, apps, and more to enhance your knowledge and empower your biohacking journey.
Fitness Blender is a popular YouTube channel with hundreds of free full-length workout videos. Created by a husband and wife team, Daniel and Kelli, their belief in the power of smart workouts and healthy nutrition shines through their content.
Their channel offers unbiased workout, nutrition, and health information, making fitness accessible to everyone, regardless of income or gym access. They provide customizable workout calendars and effective home workout programs on their website.
Through their videos and resources, they aim to help people improve their health, quality of life, and body. Their commitment to biohacking principles is evident in their holistic approach to fitness and well-being.
MyFitnessPal is a popular app that offers a comprehensive set of tools for successful weight loss and weight maintenance. With a free membership, users can easily track their food intake and physical activity.
The app’s primary focus is on providing a seamless and efficient experience for logging meals. By simplifying the process, MyFitnessPal aims to enhance user adherence and increase the likelihood of achieving weight loss goals.
The app embodies the concept of biohacking by leveraging technology to optimize the weight management process. It empowers users to optimize their nutrition and exercise routines by providing a convenient platform for tracking and monitoring their progress.
