From being a YouTube sensation teaching yoga to more than a million subscribers, to founding the popular yoga apparel brand CoffeeSweat, it seems there’s nothing Coffee Lam can’t do if she’s put her mind to it. Who better, then, to ask about making a fresh start in 2024?

At the start of the New Year, I think it’s important that we break away from our comfort zones, and not allow ourselves to be limited by our old mindset. I believe opportunities always present themselves, but we need to learn to grasp them and make use of them. To refresh our mindset for the New Year, it’s important to not be scared to take risks and to work hard for our goals. I truly do believe that our hard work will be rewarded. 

I don’t really make New Year resolutions but every year I tell myself the same thing. Our future is always in our own hands, and everyone’s journey is a result of the decisions they make during the process. It’s important to live every day to the fullest. We have to think through our decisions and when we act, we should do so without regrets. I didn’t think I’d ever create my own YouTube channel; I also didn’t think I’d ever set up my own yoga brand. These all kind of happened by coincidence and I took the risk to try. So don’t be afraid to try, and when you do, try your very best.

If you’re in poor health or want to stay fit, the New Year is always a good place to start. Even if it’s five minutes every day, you should take this time to build yourself a new habit, and to make this something you enjoy – and slowly but surely, you’ll be able to build up an even stronger routine. Exercise can help regulate our mood and, in turn, have a positive impact on our careers, our families, our everything.

It’s been three years since I started CoffeeSweat and in this time I’ve learned so much. The beginning was tough, I’m not going to lie. It was really stressful, and we ran into so many obstacles. But looking back, I’ve built a strong team and we keep creating beautiful new designs. Outside of our business too, we’ve worked so closely with different charities, which was always a goal  of mine. I hope our brand can continue to influence people to keep fit and stay healthy. I really do think we’re heading in the right direction. This year, we’re also going to open our first flagship store, which I’m super-excited about.

For 2024, my goal is to be happy. The few years building CoffeeSweat brought me a lot of stress and I worked out less than I did before, which didn’t help. For 2024, I hope I can go back to my roots and spend more time on my own personal fitness and my own mental health. While working hard towards our professional goals we shouldn’t forget to take care of ourselves. 

The post In With the New: Coffee Lam on Starting Fresh in 2024 appeared first on Prestige Online - HongKong.

What is the best time to work out? New research suggests between 7am and 9am in the morning.

Is there an ideal time to work out? Exercise is always good for your health — both physical and mental — but researchers are now reporting that exercising in the morning, at specific times, could have a number of advantages, starting with weight management.

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What is the best time to work out?

The World Health Organization (WHO) recommends that adults aged 18 to 64 should get at least 150 to 300 minutes of moderate-intensity aerobic exercise per week, combined with muscle-strengthening activity at least twice a week. But little is known about the ideal time to do these workout sessions. A team of researchers recently investigated the “diurnal pattern” of moderate to vigorous physical activity to determine its influence on obesity. In other words, they set out to determine the best time of day to engage in this kind of exercise for optimal weight management.

Published in the journal, Obesity, their research is based on data from the National Health and Nutrition Examination survey conducted by the Centers for Disease Control and Prevention in the USA. Over 5,280 people were cross-sectionally analysed. They were divided into three categories according to a specific algorithm, determining at what time of day they engaged in moderate to vigorous physical activity (morning, noon and evening). The conclusion was that mornings are the ideal time to bolster the benefits of exercise in combating obesity, and thus improve weight management.

The best time to exercise is in the mornings, between 7 am and 9 am

Specifically, the researchers observed a lower body mass index and waist circumference in participants who engaged in physical activity in the morning. The latter also had a healthier diet and lower daily energy intake than the other two groups. Importantly, the scientists report that these results were sustained over time, despite a high propensity for sedentary behaviour in the morning group. Finally, it was between 7 am and 9 am that moderate to vigorous physical activity appeared to be most effective for weight management.

“This is exciting new research that is consistent with a common tip for meeting exercise goals — that is, schedule exercise in the morning before emails, phone calls or meetings that might distract you,” says Rebecca Krukowski PhD, a clinical psychologist with expertise in behavioural weight management, quoted in a statement. Still, the expert, who was not involved in the research, points out that this cross-sectional study has certain limitations.

“It is not known whether people who exercise consistently in the morning may be systematically different from those who exercise at other times, in ways that were not measured in this study,” she explains. She states, for example, that “the ‘morning larks’ who consistently rise early enough for morning exercise may be biologically different from their ‘night owl’ counterparts.” And that factor should be taken into account in further research into the benefits of morning-based moderate to vigorous physical activity on obesity.

This story is published via AFP Relaxnews.

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Sugar and diabetes – these words are used almost synonymously in everyday instances. But does eating too much sugar really cause diabetes? Research points out that this is just one part of the picture as there are other factors involved too. Here is what various scientific studies state about eating too much sugar and the risk of diabetes.

While diabetes being characterised by high blood sugar levels could be the reason behind the frequently asked question, it is essential to learn about the condition to understand the correlation better. Essentially, diabetes is divided into type 2 diabetes and type 1 diabetes. Type 2 is the most common variant found among around 90 per cent of the world population.

Diabetes: Breaking down the basics

Before understanding the causes of diabetes mellitus and analysing how processed sugar plays a part in its onset and progression, it is important to know what it is. Type 1 diabetes is when the immune system attacks the pancreas and it, in turn, stops making insulin. In type 2 diabetes, the pancreas stops producing enough insulin either because the body has developed resistance to it or it fails to respond to the insulin produced.

As explained in a 2010 National Library of Medicine (NLM) study, processed or table sugar enters the small intestine where the glucose and fructose molecules are segregated from sucrose and then absorbed into the blood. The high content of sugar in the bloodstream is a signal for the pancreas to start producing insulin. This leads the glucose and fructose molecules to the body cells where it is metabolised into energy for the body to use.

The additional molecules are deposited in the liver after being converted to blood glucose or stored as fat.

For people with diabetes, the sugar content remains in the bloodstream and the blood sugar levels become abnormally high, putting the heart and kidneys at risk, as explained by a 2013 review published in French journal, La Presse médicale.

What causes diabetes?

For the uninitiated, fasting blood glucose levels in a healthy individual should be around 80–130 mg/dL and lower than 180 mg/dL about two hours after a meal. Anything higher than that is an indication of diabetes.

Type 2 diabetes occurs due to bad eating habits and lifestyle issues. A 2017 study published in The Lancet claims more than 90 per cent of the cases of type 2 diabetes are lifestyle induced.

In contrast, type 1 diabetes is a rare condition affecting just 5 to 10 per cent of people, mainly due to genetic reasons. There is gestational diabetes, too, that occurs only during pregnancy for some women.

The link between sugar consumption and diabetes explained

Does eating too much sugar cause diabetes? There are hard pieces of evidence that prove a strong relationship between diabetes and excessive sugar consumption. According to a report published in BMC Health Services Journal in 2014, countries with high consumption levels of table sugar have an increased number of diabetes patients as compared to the countries that don’t.

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A 2015 study in the National Library of Medicine blames sugary beverages like soft drinks, canned juices etc. for the increased risk of diabetes in people.

Further, according to a study published in the Journal of American College of Cardiology, excess sucrose causes inflammation and insulin resistance in the liver.

So, do we shun the table sugar? Not exactly. Ideally, you should consume only up to 10 per cent sugar out of your total calorie count for the day, according to WHO.

Increased sugar intake also decreases the secretion of the hormone called leptin in the brain, which gives you a sensation of fullness — one of the major diabetes complications. Hence, one tends to eat more than required due to an increased and false sense of hunger. The British Journal of Nutrition explains in a 2011 research that consuming too much sugar can thus lead to putting on weight as a result.

Sugar alternatives: Natural sugars vs. artificial sweeteners

Whole fresh fruits and vegetables are the healthiest form of sugar to treat your body to. According to this 2015 study published in the NLM, eating fresh fruits can reduce diabetes type 2 risk by around 13 percent. Fresh fruit juices contain more sugar than fibre, which is an essential nutrient found in cut fruit, so it’s recommended that you consume whole fruit rather than juicing it.

It is recommended to replace table sugar with alternative sugars such as agave, cane, date or coconut and other natural and unrefined sugars, but the consumption should not exceed 10%.

When it comes to artificial sugar products, one must practise restraint too. Even though they are marketed as zero-sugar edibles and do not increase the sugar levels in the bloodstream, they are known to cause insulin resistance. However, further research is needed to explain the exact cause of this impaired glucose tolerance.

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Conclusion

So the answer to the question of whether eating too much sugar cause diabetes lies in selective consumption. One should avoid white sugar or table sugar as much as possible for a better quality of life. Opting for a healthy diet including whole foods, fruits, nuts and green leafy vegetables along with proteins like lean meat and fish is the best way to decrease the risk of diabetes.

Maintaining a disciplined routine, avoiding smoking, and drinking alcohol in moderation can help you, in the long run, to combat diabetes and regulate your blood sugar levels.

Hero and featured image: Courtesy Towfiqu barbhuiya/Unsplash

This story first appeared on Lifestyle Asia India

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It’s an understatement to say that Ahn Bo-hyun is a sight for sore eyes. Jisoo’s new boyfriend is making waves on the internet now because of his romance with the BLACKPINK star, but it’s really his acting chops in Itaewon Class where he played the hot-tempered villain Jang Geun Won. While Ahn Bo-hyun’s on-screen supremacy definitely floored us, it’s his chiselled physique that’s low-key the star here, thanks to his intense workout regimen.

Despite the actor’s packed schedule, he stays dedicated to his fitness. Ahn Bo-hyun not only loves to get his adrenaline high after a good workout sesh, but he’s also a big adventure junkie who performs his action scenes without the assistance of stunt doubles. We’re so in awe of Ahn Bo-hyun’s discipline that we dug out his workout routine for all curious souls.

The actor, who has maintained a healthy relationship with exercise all his life, found his first love in boxing. Did you know that Ahn is an alumnus of the Busan Sports High School, where he used to participate in various amateur boxing competitions and even bagged many gold medals in tournaments? Even his workout routine comprises boxing drills and burpees, planks, ab, and bicep workouts. Sorry Jisoo, Ahn Bo-hyun has captivated our hearts too! Get over your workday blues as we take you through the actor’s workout routine for some major fitness inspo.

Try out Ahn Bo-hyun’s workout routine for a sculpted physique

Home workout

In a YouTube video, Ahn Bo-hyun shared his easy go-to home workout routine which targets almost all muscle groups. Let’s take you through all the exercises one by one:

1. Burpees

Burpees is one of the most challenging exercises, especially when starting your fitness journey. However, by targeting major muscle groups in your body, this versatile exercise helps build massive endurance and strength while shedding calories. It involves a jump squat and a push-up or a squat, push-up, and vertical jump in a sequence.

Burpees offer a total body workout, helping you strengthen your shoulders, arms, core, glutes, quads, and hamstrings. It’s a high-intensity workout that gets your heart thumping and lungs working, strengthening your cardiovascular system. By improving your blood flow, burpees lead to better brain functioning, which gets your creative juices flowing. Moreover, you don’t need any equipment to perform this exercise — a little space to move around and the ability to handle your body weight.

If you want to ramp up the difficulty level, try burpees with a Bosu ball/dumbbell. You can also do a pull-up every time you jump at the end of a burpee.

2. Squats

Squats are the best way to fire up those glutes and make everyday tasks easier! By targeting the legs, lower back, and core muscles, squats improve your balance and posture, help prevent injuries and boost calorie burn. Especially if you’re into sports, this exercise will strengthen your athletic performance by building the body’s strength and speed.

As for Ahn Bo-hyun, he opts for a combination of regular and sumo squats. For those unversed, a sumo squat is a variation of the traditional squat, wherein you take a wider stance with your feet turned out slightly. You can do it as it is or make it more intense by adding a dumbbell or kettlebell.
If you’ve mastered the basic squat, spruce up your routine with wall squats, box squats, squat jumps, goblet, lateral, or pistol squats.

3. Lunges

Another exercise to work up your lower body, lunges work wonders in strengthening, sculpting, and toning the hips, glutes, quads, hamstrings, and calves. Regularly performing lunges will help you get closer to achieving the buttocks you always dreamed of!

It’s a compound exercise that works together multiple muscle groups, and joints instead of isolated movements like bicep curls or calf raises focusing on one area. Furthermore, lunges give our bodies much-needed flexibility amid the sedentary lifestyle most of us lead today. If you’ve any muscle imbalances, lunges will improve your balance and give you a stable core.

If you’re bored of the standard forward lunge, there are many variations to try out. These include side lunge, twist lunge, walking lunge, reverse lunge, and curtsy lunge.

4. Arm Walking

If you’re bored with your walking routines, try incorporating arm movements to make it a full-body workout. By adding an upper-body element, you not only strengthen your arm muscles but improve your posture and build cardiovascular health. Whether you’re walking outside, on a treadmill or strutting around the house, there are many arm movement variations to try out.

You can choose from forward, upward or side-to-side punches, 90-degree arm swings, straight arm shoulder circles as well as bicep curls.

5. Planks

Ahn Bo-hyun rounds up his home workout with plank variations. Plank is one of the best exercises to strengthen your core and abdomen. By involving your arms, legs as well as abs, planks make for an all-encompassing workout. If you’ve strained your back from sitting at your office desk or developed a slouch by lying in your bed all day, planks will help you improve your posture. Since it targets your core abdominal muscles, you’ll be able to get rid of stubborn belly fat soon. Additionally, planks boost flexibility and even improve the body’s metabolism.

The easy-to-modify exercise can be practised in interesting ways. Challenge yourself by indulging in arm or leg lift planks, side plank crunch, resistance plank, knee touches or front, side, and reverse planks.

Gym Workout

If you’ve successfully completed Ahn Bo-hyun-recommended home workout, let’s give you a sneak peek into his gym outings. While the actor hasn’t revealed his detailed gym plan, one of his Instagram posts showcases him training his biceps. So, why should you try this weight-training exercise?

Strengthening the bicep muscle will help you fulfil your daily routine more effectively as it results in stronger arms as well as improved forearm grip and strength. Strong biceps help you perform other major exercises including vertical and horizontal rows, chin-ups, and pull-ups, which is why they’re especially important for deadlifters and Olympic lifters. Bicep exercises also improve flexibility, muscle function and athletic performance as well as increases your range of motion.

Some of the best bicep exercises are bicep curls, barbell bicep curls, cable curls, hammer curls, reverse-grip barbell rows, incline curls as well as zottman curls.

Boxing

 

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Ahn Bo-hyun is a boxing enthusiast

 

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The Busan Sports High School alumni indulged in many amateur boxing tournaments back in the day. In a conversation with Soompi, the actor mentioned that because of his inclination towards sports, he was very keen towards doing his own action scenes on-screen.

“I don’t know if it’s because I did sports before, but I’ve always had an interest in doing action scenes. I’d watch boxing movies and think, ‘This person isn’t a boxer but they’re good. Since I used to be a boxer, I’d be good at boxing scenes’,” he mentioned. Ahn further stated that he never thought of becoming a professional boxer because of the sport’s ‘extremely challenging’ nature.

Combat sport is an effective way to improve your cardiovascular health, as it requires a lot of rapid movement like throwing punches, moving across the ring, footwork drills and whatnot. Apart from defining your muscles, boxing makes your bones stronger and denser which keeps degenerative diseases like osteoporosis and osteoarthritis at bay. As boxing requires strong visual-motor coordination, it leads to improved reflexes, sharp hand-eye movement, and increased concentration.

By releasing feel-good hormones like serotonin, boxing and other workouts will elevate your mood and lead to improved overall sleep quality.

(Hero and feature image credit: bohyunahn/ Instagram)

This story first appeared on Lifestyle Asia Singapore

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If you want to get in shape but do it in luxury, these are some of the most expensive gym memberships around the world.

Gym memberships are pricey. But there are places around the world that turn it up a notch and offer exclusive memberships with perks and amenities that would make any gym rat salivate. If you’ve got some spare cash in your bank account or you just want to take your fitness seriously all while also boasting its luxuriousness, these are the gyms you might want to check out.

Some of the most expensive gym memberships around the world

Embody Fitness Dubai

Approx. USD $2,760 for 24 sessions

Embody Fitness stands out from the rest of this list because it doesn’t offer a yearly membership. Instead, they do one-on-one training sessions that they tailor specifically to the client’s needs, doing consultations and tests. While this is usually available in most gyms anyway, this is the only type of program Embody Fitness offers, so just using their gym isn’t a thing. The price seems to be quite low, but that’s only the starting price. Depending on your program and how many sessions you’ll have, that’s going to go up. 

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Madison Square Club

USD $25,000 per year

This gym is founded by celebrity coach David Kirsch. A lot of stars swear by his training regimen and is quite an exclusive club as only six people with a trainer are allowed to work out at the gym at a time. While the gym itself isn’t too flashy, it’s the training with Kirsch and his team that you’re paying for here. If Liv Tyler and Kerry Washington say it works, then that’s all the proof I need. And no, there aren’t a lot of photos aside from some of David Kirsch’s IG posts.

E by Equinox

USD $26,000 per year

Described by Forbes as “ultra-exclusive”, E at Equinox boasts a number of locations worldwide and is one of the most prestigious gyms in the world. Its name is whispered amongst the fitness community and the uninitiated simply wonder what it’s inside. At one point, Forbes says that the club had an exclusive and pricey membership with a USD $26,000 membership. Whether that still exists is uncertain as their website doesn’t mention prices, but a Business Insider article does mention that access to all of their branches worldwide is going to cost you.

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EXOS

USD $30,000 per year

For this amount annually, the expectation for EXOS is high, and it seems to be worth it. Individual programmes, personal trainers, and even a dietitian who tailors meals and post-workout recovery drinks and supplements are part of the package. And then there’s the hi-tech equipment and facilities. Not only do they focus on the physical, but they also have psychologists who help you build habits that will help in the long run.

The Houstonian Club

USD $33,000 initiation fee

The Houstonian Club is one of the most elite and exclusive clubs in Texas and its price tag matches that. The plush interiors and amenities you get when you sign up for a membership in this prestige club are to die for, and there are also a number of programmes to enjoy that will help you get in shape. The monthly fee is just around USD $500, which isn’t bad, but there’s a USD $33,000 initiation fee first.

This story first appeared here.

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Margot Robbie’s doll-avatar in Barbie has surely captivated us all, but can we take a moment to laud Ryan Gosling’s Ken-tastic performance in the film? Gosling bowled us over with his ‘Kenergy’, going from being merely Barbie’s pretty accessory to a cult leader, only to realise that he doesn’t need any of this to be himself. We’re definitely channelling this Kenergy into our lives! While Gosling sure hit the mark with his acting chops, many of us couldn’t take our eyes off his drool-worthy physique. Guilty? Not at all! When Warner Bros released Ryan Gosling’s first look as Ken, it quickly broke the internet as many gushed over his oh-so-gorgeous looks. However, it also left some people wondering whether his fantastic-looking abs were a tad bit plastic? Let us assure you that Gosling’s chiselled physique is anything but photoshopped! Curious to find out what went behind building this Ken-like physique?

Ryan Gosling strictly adheres to his workout and diet plans that whip him into shape for all his heart-throb roles. After looking at the training schedule from Gosling’s trainer Arin Babaian (via FitnessVolt), we’re surely impressed (and intimated) by how hard he toiled to build those rock-hard abs. Ryan Gosling and all the other Kens also followed healthy eating plans and did a form of intermittent fasting based on their schedules.

So, do you want to try out Ryan Gosling’s Barbie workout? If yes, keep reading!

Turn into real-life Ken with Ryan Gosling’s ‘Barbie’ workout

 

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Gosling reportedly followed a traditional bodybuilding split workout, hitting the gym five days a week for an hour-and-a-half session each. He had two rest days – Wednesday as well as Sunday, for recuperation. The actor spent these days in active recovery, indulging in activities like hiking or simply playing basketball with his pals. Here’s what the star’s training week looked like:

Monday: Back and biceps

Back and biceps complement each other like peanut butter and jelly! Train the back and biceps together as both of them serve similar purposes in the body –pull objects towards you or lift your body up. Whether it’s moving heavy boxes around your house or doing pull-ups in the gym, working your back and biceps simultaneously makes everything easier.

Secondly, since back exercises require a lot of bicep movement and vice versa, splitting them on different days will only hamper your recovery process. Training the two together allows for maximum recovery as you won’t have to do double the work on them on different days. The back and biceps combo is proven and effective. Lastly, it adds more variety to your workout routine. How? Since there aren’t many ways to work your biceps, it’s better to add back exercises to spruce up your routine.

Here’s a blueprint of Gosling’s Monday routine:

• Standing Dumbbell Bicep Curl: four sets of 15, 12, 10, 8 reps
• Cable Lat Pull-Down: four sets of 15, 12, 10, 8 reps
• Spider Curl: three sets of 12 reps
• Cable Seated Row: four sets of 15, 12, 10, 8 reps
• One-Arm Dumbbell Row: three sets of 12 reps
• One-Arm Concentration Curl: three sets of 10 reps

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Tuesday: Lower body

If you’re overwhelmed by day one, let’s introduce you to a gruelling day two of Ryan Gosling’s Barbie workout! Hate it, despise it, loathe it but you can’t ignore an arduous leg day if want a body as fine as Ken’s. A strong lower body helps improve posture and lower the risk of injury in addition to making daily tasks like walking, running, and jumping easier. Interestingly, a well-formed lower body increases your resting metabolism, which means you’ll burn more calories even if you aren’t actively working out.

From squats, lunges, jumping jacks, butt kicks, lateral raises, hamstring curls or shin-to-the-ground kicks – lower body workouts come in many different forms, all focusing on ensuring that your legs operate efficiently.

Check out Ryan’s lower body workout:

• Deadlift: four sets of 15, 12, 10, 8 reps

• Barbell Squat: four sets of 15, 12, 10, 8 reps

• Leg Curl: three sets of 12 reps

• Leg Press: three sets of 12 reps

• Dumbbell Lunge: three sets of 12 reps

• Seated Calf Raise: three sets of 20 reps

Wednesday: Rest day

What more could you ask for after an exhausting leg day?

Thursday: Chest and triceps

If you want to kill two muscle groups in one day, chest and triceps are the best bet. Since both are ‘pushing’ movements, it’s ideal to pair them together and one won’t impede the development of the other. Chest and tricep workouts help build your upper body strength and mass. It’s nearly impossible to find a chest exercise that doesn’t heavily involve the back of your arms. So, it’s only sensible to team it with tricep exercises.

Working these complementary muscle groups makes your workout time efficient as you won’t have to warm up separately for each of them. Remember to first start with compound exercises like bench press before moving to isolated ones that use a singular muscle. Some compound chest exercises primarily focus on pectoral muscles, while triceps & shoulders come secondary. By starting off with these exercises, you would have already worked on your triceps a little by the time you’re done training your chest, leading to optimum results.

Take a look at Ryan Gosling’s Thursday routine:

• Decline Barbell Bench Press: four sets of 15, 12, 10, 8 reps
• Barbell Bench Press: four sets of 15, 12, 10, 8 reps
• Incline Barbell Bench Press: three sets of 12 reps
• Triceps Dips: three sets of 12 reps
• Cable Pec Fly: three sets of 12 reps
• Triceps Cable Extension With Rope: three sets of 12 reps

Friday: Abs and core

If Ryan Gosling’s Barbie abs didn’t motivate you to get going, we don’t know what will! While building six-pack abs surely looks appealing on the outside, it’s so much more than that! A strong core translates into a more athletic lifestyle, providing stability to your spine which balances the whole body.

The core is the central part of your body, comprising the pelvis, lower back, hips as well as stomach. The stomach muscles are usually called abs. A strong core aids you in (almost) any sport or physical activity, prevents lower back pain, improves your posture, develops stronger breathing muscles and helps attain a slimmer waistline. With core exercises, you train your core muscles to work in harmony. Any exercise in which your stomach muscles and back muscles are used in coordination can be classified as a core exercise.

Here’s what Gosling practised on Friday:

• Russian Twist with Plate or Ball: three sets of 12 reps

• Hanging Leg Raise: three sets of 12 reps

• Back Extension: three sets of 12 reps

• Ab Crunch with Stability Ball: three sets of 12 reps

• Oblique Dumbbell Side Bend: three sets of 12 reps

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Saturday: Shoulders

When most of you were satiating your gluttony over the weekend, Ryan Gosling was sculpting his shoulders in the gym. While broad and bulky shoulders definitely alleviate your overall appeal, they’re even more important when it comes to bringing stability to the body. Strong shoulders lead to an improved posture, make your everyday tasks easier and build overall confidence by improving your appearance. You can either dedicate an entire workout session to your shoulders or pair it with back or leg exercises.

The Barbie actor abided by this shoulder exercise routine:

• Rear Delt Raise: three sets of 12 reps
• Military Press: four sets of 15, 12, 10, 8 reps
• Dumbbell Lateral Raise: three sets of 12 reps
• Barbell Shrug: three sets of 12 reps
• Single-Arm Shoulder Press: three sets of 12 reps

Sunday: Rest Day

Congratulations! You’ve completed Ryan Gosling’s Barbie workout!

Ryan Gosling’s diet plan for ‘Barbie’

A regular workout routine has to be complimented with a healthy diet to reap maximum results. Celebrity personal trainer David Higgins, who trained the Barbie cast, briefly spoke about the diet followed by Ryan and all other Kens including Simu Liu, Kingsley Ben-Adir and more. He told GQ that the main rule when it came to diet was ‘no processed food’ as well as intermittent fasting windows depending on the actor’s schedule for the day.

Rather than depriving the actors of carbs, Higgins wanted his actors to be fuelled because of their hectic shooting schedules. What’s more, they were provided with on-set health smoothies to keep the show going.

(Hero image credit: Alamy/Warner Bros)

(Feature image credit: barbiemovieupdates/ Instagram)

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In the realm of fitness, a well-built back stands as the pinnacle of strength and aesthetics for men. It does not matter if you’re a seasoned gym-goer or just starting your fitness journey, knowing the best exercises to strengthen your back muscles is paramount in achieving a strong and well-defined physique.

If you too want to delve into the world of back training, we recommend going through our curated guide of the best back exercises for men. By employing a holistic approach, we explore a variety of exercises targeting the major muscle groups in the back, including the latissimus dorsi, trapezius, rhomboid and erector spinae. From classic compound movements such as deadlifts and pull-ups to isolation exercises like bent-over rows and lat pulldowns, we provide insights into their benefits, proper execution techniques and variations for progressive overload.

Whether your fitness goals revolve around building strength, enhancing posture or sculpting a V-shaped back, this guide will arm you with the knowledge you need to craft a tailored workout routine that maximises gains while minimising the risk of injury. So, get ready to embark on an empowering journey towards a stronger, more chiselled version of yourself.

Anatomy and functions of the back

Before we jump into the exercises you can incorporate into your workout, let’s first learn a few things about the back. The back is composed of several major muscles, including the latissimus dorsi, rhomboids and erector spinae. The latissimus dorsi, or ‘lats’, are large muscles that extend from the upper arm to the lower back, playing a crucial role in movements like pulling and rowing. The rhomboids, located between the shoulder blades, aid in scapular retraction and stability. The erector spinae muscles run alongside the spine, providing support and helping with back extension. Together, these muscles contribute to a good posture, spinal stability and overall strength.

Not only does a well-developed and balanced back enhance your aesthetic appearance but it also prevents postural imbalances and supports your body during various physical activities and exercises. Not to mention, a strong and functional back is essential for optimising your performance at the gym, preventing injuries and promoting a healthy body. So with all that in mind, here are the best exercises for strengthening your back muscles that can be easily incorporated into any workout routine.  

Best exercises to strengthen your back

Barbell Deadlift

When it comes to effective back exercises, the barbell deadlift is the go-to choice. It is a compound exercise that targets multiple muscles, including your back, legs and core. When done with a proper form, it also helps build overall strength and power.

To do this exercise, start with the barbell on the floor. Now lift it while keeping your back straight, engaging your glutes and hamstrings. This is a foundational compound exercise that targets multiple muscle groups simultaneously. By incorporating barbell deadlifts into your training routine, you’ll be able to build a solid foundation of strength and enhance your overall physique.

Lat Pulldowns

Lat pulldowns are an effective exercise for targeting the latissimus dorsi muscles, commonly known as the lats. Sit with your thighs secured under the leg pads, grasp the bar of the cable machine with a wide grip, and pull it down towards your chest while squeezing your shoulder blades together.

One of the best exercises to strengthen your back muscles, lat pulldowns will help you develop a well-rounded and defined back while also improving your upper body aesthetics and functional strength. 

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Superman Holds

Superman holds are a beneficial exercise that will strengthen your lower back and engage your entire posterior chain.

Begin by lying face down on the floor then simultaneously lift your arms, chest and legs off the ground while contracting your lower back muscles. Hold this position for a few seconds while focusing on keeping your spine straight. If you start feeling the tension in your back and glutes, you’re doing the exercise properly. 

Bird Dogs

Bird dogs are fantastic for your lower back. They will improve your core stability while also strengthening your back muscles.

Begin by being on all fours with your hands aligned under your shoulders and your knees under your hips. Extend one arm forward while simultaneously extending the opposite leg backwards, keeping your core engaged to maintain balance and alignment. Hold this position briefly, feeling the tension in your core, lower back and glutes, then return to the starting position and switch sides.

Single-Arm Dumbbell Pullovers

Single-arm dumbbell pullovers are one of the best back exercises to do with dumbbells. These target the muscles of your upper back, including the latissimus dorsi and the serratus anterior.

Start by lying on a bench or a mat with a dumbbell in one hand. Now lower the weight behind your head while keeping your arm straight, then pull it back up to the starting position. Repeat this till you are done with your set. 

Inchworms

Inchworms are one of the most dynamic back exercises you can do at home as it targets your back, core and upper body muscles.

To do this exercise, begin by getting in a standing position. Then walk your hands forward until you reach a plank position. Now walk your feet towards your hands, keeping your legs straight, and return to the starting position. This exercise strengthens your back muscles, improves shoulder stability and even enhances overall body coordination.

Inverted Rows

Inverted rows are an effective exercise for targeting the muscles of the back, including the latissimus dorsi and rhomboids.

Start by setting up a bar at waist height. Now lie underneath it and grasp it with an overhand grip. Pull your chest up towards the bar while maintaining a straight body position, engaging your back muscles throughout. These happen to be one of the best upper back exercises one can perform. Inverted rows can be performed using various equipment, such as a barbell, TRX suspension straps or a Smith machine, allowing for flexibility in workout settings and accommodation of different fitness levels.

Rear Delt Flyes

Rear delt flyes are one of the best exercises to strengthen the back and specifically target the rear deltoid muscles, located at the back of the shoulders.

To do this exercise, start by holding dumbbells in each hand. Now hinge forward at the hips while keeping your back straight. Lift your arms out to the sides, squeezing your shoulder blades together and voila, you’re done.

This is one of those upper back exercises that help improve posture and enhance shoulder stability. Rear delt flyes also help counteract the forward shoulder posture often caused by prolonged sitting or activities that involve forward arm movements. 

Stretching and mobility exercises for the back

Flexibility and mobility are crucial when it comes to maintaining your back. They help improve its range of motion, reduce muscle tension and prevent stiffness and imbalances that lead to back pain or injuries. Incorporating these stretching and mobility exercises into your routine keeps your back healthy and resilient. 

Cobra Stretch

Looking for simple yet effective back exercises to do at home? The cobra stretch is just for you.

Start by lying face down on the floor, placing your hands next to your shoulders. Now press through your hands, lifting your chest off the ground while keeping your hips and legs grounded. This stretch helps improve spinal mobility, alleviate back stiffness and release tension in the lower back.

Cat Camel Stretch

This is a simple yet effective exercise that promotes spinal flexibility and relieves back tension.

Start by getting on all fours. Now arch up your back like a cat before lowering it down and extending your spine like a camel. Repetition of this movement will help improve spinal mobility and also alleviate stiffness in the back.

Child’s Pose

The child’s pose is a relaxing stretch that targets the lower back.

You start by kneeling on the floor before sitting back on your heels and lowering your chest towards the ground while stretching your arms forward. This stretch helps gently elongate the spine and release the tension in the back muscles.

Thread the Needle

This is a simple stretch that is quite effective. For this exercise, you will start by getting on all fours. Then, slide one arm under your body and thread it between your other arm and knee. Rotate your torso to deepen the stretch in your upper back and shoulders. Now repeat the same on the other side.

Tips for safe and effective back training

When it comes to safe and effective back training, several key tips should be kept in mind. Warming up before starting any back exercises is crucial. This helps prepare the muscles, increases blood flow, and reduces the risk of injury. Additionally, maintaining proper form throughout the exercises is essential to target the back muscles effectively and prevent strain on other body parts.

It’s recommended to include a mix of compound and isolation exercises for a comprehensive workout routine. Compound exercises like deadlifts, rows and pull-ups engage multiple muscles and provide a more well-rounded workout. Isolation exercises, such as cable rows or dumbbell pullovers, specifically target the back muscles for further development.

Rest and recovery are equally important aspects of back training. Giving your muscles adequate time to recover allows them to rebuild and grow stronger. Avoid overtraining by spacing out your back workouts and incorporating rest days into your routine. This helps prevent fatigue, reduces the risk of injury and also promotes optimal muscle growth.

(Main image credits: Courtesy Pexels/@Sahil Khaliq)
(Feature image credits: Courtesy Pexels/@Tima Miroshnichenko) 

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BTS members rarely ever get rest. From back-to-back shoots, recording sessions, concerts, and brand promotions, the K-pop prodigies are always on the go! Despite such packed schedules, Bangtan Boys still manage to exude charm with their glowing skin and oh-so-fit physique, which honestly has us wondering, HOW? Unlike many lazy souls who put the ‘pro’ in procrastination when it comes to working out, BTS members are very disciplined and dedicated to maintaining a healthy lifestyle. One such member who always has fans drooling over his fitness is Jungkook. The Calvin Klein ambassador sent the world gushing over his chiselled frame in his debut campaign for the brand, and now everyone wants to know the secret to get this ‘hot bod.’ So what is Jungkook’s workout routine?

Thankfully, BTS’ Jungkook has spilt secrets about his fitness regime in previous LIVE sessions, making it easier to emulate his holy-grail exercises. Even better, anyone can easily follow the K-pop idol’s workout routine because it doesn’t require fancy equipment. So if you need more time to hit the gym or try out complicated exercises at a beginner level, Jungkook’s simple yet effective workout routine fits the bill! Keep reading to know everything about the BTS member’s daily workout plan.

A guide to BTS’ Jungkook’s no-equipment workout routine

100 squats

“As soon as you wake up, just do 100 squats,” BTS’ Jungkook mentioned in a live stream. While doing 100 squats is no easy feat, they’re sure to reap great benefits as they have for Jungkook. So, what are the benefits of performing squats?

The popular exercise targets the legs, lower back, and core muscles, enhancing everyday athletic performance. By strengthening the core, you can improve your balance, maintain good posture and even reduce the risk of injury. Performing high-intensity squats also aids in burning calories, thereby promoting weight loss.

According to Healthline, squats strengthen the lower body muscles, making everyday movements like walking, bending, and running less painful and more comfortable.

If you want to spice up your basic squat exercise, try various squat variations. These include single-leg, side, prisoner, and wall squats. You can also perform squats with dumbbells, kettlebells, barbells, or resistance bands.

30 reps of an ab workout

The next thing on Jungkook’s list is ’30 reps of an ab workout‘. While BTS’ Jungkook didn’t specify his ab workout, you can select from a pool of beginner-friendly ab exercises to strengthen your core and increase stability.

Whether you want a ripped six-pack ab physique or build your core muscles to level up your overall well-being – ab workouts have you covered. They help beat back pain, boost overall balance, and control muscle inflammation. Here are some beginner-friendly ab workouts you can try at home:

• Deadbug: Improves coordination, encourages good posture, and improves core stability.
• Slow-motion mountain climbers: Strengthens arms, back, shoulders, core, and legs and helps burn calories.
• Hollow-body hold: Forges back strength, leads to improved spinal stability and better posture.
• Bear crawl: Targets nearly all your muscle groups, including the lower body, upper body, and core, building total-body strength and endurance.

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Two sets of 20 lunges

After struggling to build your core, now’s the time to sculpt and tone your body with lunges. BTS’ Jungkook includes two sets of 20 lunges in his workout regime, so let’s understand how it affects your body.

Lunges strengthen and tone the muscles in the hips, glutes, hamstrings, calves, and quads. They are ideal for identifying and correcting any muscle imbalance between your body’s right and left sides.

By working for large muscle groups in your lower body, lunges help reduce body fat and trim excess weight. It also drastically improves the body’s balance and coordination, enhancing flexibility and mobility and boosting metabolism.

If you’re bored of stationary lunges, try side lunges, walking lunges, reverse lunges, twist lunges, or curtsy lunges.

One-minute normal plank followed by one-minute side plank on each side

Plank is another simple bodyweight exercise Jungkook swears by. The exercise excellently targets the abdominals and core muscles. By engaging more than 20 muscles, including the shoulders, back, arms, legs, and glutes, planks ensure that your core muscle strength and body stability are at their peak. Here are some of the major benefits of this exercise:

Improves posture: If you’re experiencing back pain or have developed a slouchy posture from tirelessly sitting at your office desk, planks will help you develop good posture. This way, you can avoid hunching while standing or sitting for long periods.

Increases flexibility: Doing planks is a great way to stretch the lower half of your body. According to Healthline, staying in the hold position ‘lengthens your hamstrings as well as the arches of your feet,’ which makes it both a strength and stretch exercise.

Reducing belly fat: By targeting your core abdominal muscles, planks trim down the stubborn belly fat, which helps tone your body.

Strengthening the core: The four main muscle groups comprising your core – transversus abdominis, rectus abdominis, oblique muscles, and glutes are all supported while doing planks. Building these muscles improves your ability to lift heavier weights, leading to well-supported back and buttocks.

Some of the best and easiest plank variations for beginners include knee plank, straight-arm knee plank, waking plank, shoulder tap, and spider man plank.

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15 burpees

Brace yourself for the last exercise rounding up Jungkook’s workout routine – burpees. Undoubtedly one of the most challenging exercises to perform (especially if you’re a beginner), burpees help you power up like a beast in no time. Considering its massive health benefits, it’s time you gather some motivation and inculcate burpees into your workout routine.

Let’s break it down for you to understand burpees better. It’s essentially a two-part exercise — a pushup followed by a jump in the air. The movement can be considered a strength training exercise and cardio juxtaposed into one. Here are some well-known benefits of burpees:

Offers a full-body workout: Since burpees target most of the body’s major muscle groups and strengthen the lower and upper sections, it becomes a total body workout. A typical burpees exercise will engage the muscles in your legs, hips, buttocks, arms, chest, abdomen, and shoulders.

Burns calories and fat: Because of its high intensity and high impact nature, multiple studies have shown that burpees effectively burn body fat. All the muscles engaged in the exercise use up the calories to get the energy to perform, which helps you slim down.

Cardiovascular benefits: When engaging in something as rigorous as burpees, it conditions your muscles and gets your heart pumping and lungs working. By imposing a demand on both organs, burpees strengthen your cardiovascular system and increase efficiency.

Additionally, exercise works wonders to improve your balance, posture, mobility, and endurance.

If you’ve already mastered the standard burpee, there are several ways to take the difficulty level a notch higher. Try the burpee box jump or exercise with a Bosu ball or dumbbell.

(Hero and feature image credit: bts.bighitofficial/ Instagram)

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Many American celebrities have reportedly either taken or are on a prescription medication called Ozempic, though only a few have admitted it so far. Its ‘popularity,’ as a way to lose weight easily via social media, and shortage in the US has triggered a major debate around its use.

The talks around Ozempic have been so widespread that it was even referred to by Jimmy Kimmel at the 2023 Oscars ceremony on 12 March. Kimmel, the event’s host, cracked a joke about its rumoured use among Hollywood’s A-listers.

“Everybody looks so great. When I look around this room, I can’t help but wonder ‘Is Ozempic right for me?’” he said during his opening monologue.

What is Ozempic and why are the celebrities in the US supposedly taking it?

Ozempic is a medicinal drug made by Danish pharmaceutical company Novo Nordisk. The injectable drug has regulatory approval in multiple countries as a treatment for type 2 diabetes.

Ozempic is a brand name; its generic name, or core ingredient, is called semaglutide. According to AFP,  semaglutide “binds itself to the receptors of a hormone which controls blood sugar, stimulating the release of insulin when glucose levels are high. It slows down how quickly food leaves a person’s stomach, reducing their appetite.”

A more powerful dosage of semaglutide is sold under the brand name Wegovy and is used for obesity treatment.

While Ozempic can be bought with a simple prescription in several countries, Wegovy has approval only in the US, Europe and the UK. Yet, AFP reports that Wegovy is not on the market in France and the UK, as well as other countries where it has approval.

On 3 March 2023, the US Food and Drug Administration (FDA) reported shortages in both Ozempic and Wegovy. The problem, as many have indicated, is the rampant use of semaglutide by those who do not need it.

Novo Nordisk told AFP that “stronger than anticipated demand” for Ozempic had resulted in “intermittent availability and period stock-outs” around the world. The company’s global manufacturing facilities “are now operating 24 hours, seven days a week” to bridge the gap, it added.

The report says that doctors are concerned that the soaring demand from people seeking to lose weight might prevent those with diabetes from getting semaglutide.

Douglas Twenefour, head of care at Diabetes UK, said on the charity’s website that Ozempic “is not a medication for people who do not have diabetes or are at risk of type 2 diabetes.”

Additionally, doctors have pointed out the many side effects of semaglutide, chief of which is nausea. There are also risks of thyroid cancer and acute pancreatitis.

Ozempic and Wegovy aren’t the only two drugs celebrities and people in the US may have been using to reduce weight. American comedian Rosie O’Donnell revealed in a series of videos posted on TikTok on 17 January 2023 that she was taking the drugs named Mounjaro and Repatha and not Ozempic. O’Donnell said she has type 2 diabetes and lost around 4.5 kg since Christmas.

Mounjaro is the brand name of tirzepatide, and it is made by American pharmaceutical company Eli Lilly. Mounjaro is used to treat people with type 2 diabetes. Whereas, Repatha, or evolocumab, is made by American biotech company Amgen. As per Repatha’s website, the medicine is meant to “lower bad cholesterol and reduce your risk of heart attack.”

However, the conversation around Ozempic is way more widespread. It has been so since 2022 when TikTok “influencers” apparently started talking about their weight loss after using it.

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Celebrities who have talked about Ozempic and whether they are using it or not

Elon Musk

The Twitter owner, who is very active on his own social media platform, had, in October 2022, responded to a user who asked how Musk appeared “fit, ripped and healthy” in a picture shared by the user.

In his first reply, Musk simply said, “Fasting.”

Almost a day later, he responded once again, saying, “And Wegovy.”

And Wegovy

— Elon Musk (@elonmusk) October 2, 2022

Chelsea Handler

The acclaimed comedian admitted to having taken the medication unknowingly.

Speaking on Alex Hooper’s podcast Call Her Daddy on 25 January 2023, Handler said, “My anti-aging doctor just hands it out to anybody. I didn’t even know I was on it. She said, ‘If you ever want to drop five pounds, this is good.’”

Handler then recounted a conversation she had with a female friend who informed her that she was taking the semaglutide injections known as Ozempic.

“I’m not on it anymore. That’s too irresponsible. I’m an irresponsible drug user, but I’m not gonna take a diabetic drug. I tried it, and I’m not gonna do that. That’s not for me. That’s not right for me,” Handler said on the podcast, adding, “It’s going to backfire. Something bad is going to happen.”

Remi Bader

Speaking on Amanda Hirsch’s podcast Not Skinny But Not Fat on 10 January 2023, TikTok creator Remi Bader revealed that prediabetes and insulin resistance forced her to take Ozempic.

“[My doctors] said I need this. And I had a lot of mixed feelings,” she said.

Bader recounted how she “gained double the weight back” after stopping the medication in 2020.

“I saw a doctor and they were like, it’s 100 percent because I went on Ozempic. It was making me think I wasn’t hungry for so long, I lost some weight. I didn’t wanna be obsessed with being on it long term. I was like, I bet the second I got off I’m gonna get starving again. I did, and my binging got so much worse. So then I kind of blamed Ozempic,” she said.

However, Bader added that there are people who actually need the medication but cannot get it. This is because of its unavailability created by privileged people buying it.

“You’re stopping it from even being in the market because there’s not enough for people who need it,” Bader said.

Patti Stanger

The American businesswoman and reality TV star had in 2022 revealed that she took Ozempic.

In a tweet posted in September, Stanger, who is best known for The Millionaire Matchmaker (2008-2015), responded to a Twitter user wondering about what would happen if people stop taking Ozempic.

“You gain the weight back if you don’t eat clean or drink!! I tried it but it gives you really bad acid reflux! You also must be insulin resistant for it to work!” wrote Stanger.

You gain the weight back if you don’t eat clean or drink!! I tried it but it gives you really bad acid reflux! You also must be insulin resistant for it to work! https://t.co/Rllasyg9nl

— Patti Stanger (@pattistanger) September 23, 2022

Stanger also spoke with The Wall Street Journal later on a story about the prescription drug.

“This is the Hollywood drug. It’s nationwide. I have friends in Miami, I have friends in New York who are doing it,” she said.

In February 2023, she reiterated her struggle with Ozempic on David Yontef’s podcast Behind the Velvet Rope.

“I’m on the shot. I’m gonna tell you the truth. I went on semaglutide, which is the ingredient in Ozempic. I got the worst acid reflux. And I was not feeling good. So, I stopped three weeks in,” she said.

Stanger added that she switched to Mounjaro because of the side effects of Ozempic.

“I’m not diabetic, but I do take a sugar pill twice a day to keep my sugar down. So my doctor recommended it, and she said, ‘I’ll give you the vial of Tirzepatide,’ which is the ingredient,” she said, adding that she does not feel “nauseous like everybody else.”

Golnesa ‘GG’ Gharachedaghi

The star of reality TV show Shahs of Sunset posted a video in February 2023 where she even went on showing how she takes semaglutide injections.

“I had to get a lot of steroid injections last year, which caused me to really pack on some weight. And I don’t know if it’s because I’m 41 years old or I’ve had a baby — whatever it is, I’ve been having a very, very, very hard time getting rid of that weight,” she is heard saying in the video.

“I am on the weight-loss shots, honey, OK. I’m just not going to lie about it because I always keep it real about what is fake,” she added.

Gharachedaghi said that she lost about 4.5 kg in four weeks.

“If you see people out there who just got skinny so fast all of a sudden and claimed they got healthy for the first time in their lives or that they got sober from alcohol that was causing them to gain so much weight … most likely, they’re just doing the shots. We know who you are. We see how skinny y’all are getting. It’s not rocket science. Just saying,” she said.

Khloé Kardashian

One of the world’s biggest fashion influencers and a prominent figure in the Kardashian clan, Khloé Kardashian outright denied having taken diabetic medicine to get skinny.

This happened after Kardashian posted pictures of her photoshoot for the cover of Sorbet magazine on her Instagram account in early January.

A user commented, “The fact she uses dibetic [sic] medication to get this skinny is disturbing.”

Kardashian then responded, saying, “Let’s not discredit my years of working out. I get up 5 days a week at 6am to train. Please stop with your assumptions. I guess new year still means mean people.”

 

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Kyle Richards

The star of Real Housewives of Beverly Hills attended the American Heart Association’s Go Red for Women Red Dress Collection concert in New York City on 2 February 2023. Speaking to Extra on the red carpet of the event, Richards addressed rumours about her using Ozempic.

“I cannot stand people saying [I’m taking Ozempic] because people that know me know that I’m up every day at like 5:30 a.m. 6 a.m. at the latest… I’m in the gym for two hours. I really put a lot of effort into my diet and exercise and taking care of myself, so when people like to think I took the easy way out, it’s frustrating,” she said.

This was her second response to the rumour. Richards, on 16 January, commented on an Instagram post by Page Six that she is not a user of the prescription medicine.

In that post, Page Six shared a picture of the actress at the People’s Choice Awards. A user commented, “Ozempic?”

Richards responded to the user, saying, “I am NOT taking Ozempic. Never have.”

 

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A post shared by Page Six (@pagesix)

Meghan McCain

The American TV personality and author wrote a column for Daily Mail in which she revealed that her friends had urged her to take Ozempic weeks after the birth of her second daughter.

“I just had a baby four weeks ago, and you wouldn’t believe what I’m hearing,” wrote McCain in the column on 20 February 2023.

“Yes, I’m fielding all the usual questions: Is she sleeping? Am I sleeping? The answer — obviously — is ‘no.’ But then, I get hit with this: Are you going on Ozempic?” she wrote.

McCain, who is the daughter of late American politician John McCain, added that she has her focus on body positivity.

“Our culture has made incredible strides towards body-type acceptance over the past few decades. And this celebration of Ozempic threatens all of that. I am realistic about how long it takes to have your body feel normal again post-baby. So, don’t rush me!” she wrote.

Jillian Michaels

Fitness trainer and former coach on the reality TV show The Biggest Loser (2004), Michaels told PEOPLE on 17 February 2023 that she has taken “at least eight family friends’ parents off of this drug.”

“They [were] getting heart palpitations, they’re nauseous, they feel like s—t. They feel so awful that it’s motivated them to reverse their type 2 diabetes,” she said.

“Once they get off of the drug, it does the rebound effect. So you’re not gaining anything. You get off the drug in a year and go all the way back. You’ve not learned anything. You’ve not built any physical strength or endurance. You haven’t learned how to eat healthy,” added Michaels.

She said that “Ozempic has some pretty significant side effects.”

Jameela Jamil

In an Instagram post in January 2023, British actor Jamil commented on the usage of the medication, which she called a “mainstream craze in Hollywood.”

Jamil, who is part of Marvel Cinematic Universe’s series She-Hulk: Attorney at Law, wrote, “I have said what I have said about the potential harm of people using the diabetes medication for weight loss only. I fear for everyone in the next few years.”

“Rich people are buying this stuff off the prescription for upwards of 1000 dollars. Actual diabetics are seeing shortages. It’s a now mainstream craze in Hollywood. HOPE this doesn’t end the same way we were told opioids were safe. There is little to no discussion of the side effects in any advertising online. I’m deeply concerned but I can’t change any of your minds because fat phobia has our generation in a chokehold,” she added.

 

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A post shared by Jameela Jamil (@jameelajamil)

Jamil added more of her concern in the caption of the post.

“I’m screaming into a void. I’m seeing people really struggle because of this stuff. It has become the exact uncontrollable wave I thought it would become,” she wrote, adding “Wishing you all well and hope you have doctors that care about more than your size.”

(Main and Featured images: Brendan Smialowski/AFP)

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From Hollywood to Europe to China, Ozempic has rapidly established itself as a miracle appetite suppressant for losing weight quickly and effortlessly. The problem is that the drug is being misused since it is only intended for the treatment of type 2 diabetes. And this is not without risk to users’ health, or to the diabetes patients who really need the drug.

As such, health authorities are now keeping a very close eye on the situation. From its therapeutic indications to its side effects, here’s everything you need to know about Ozempic, the weight-loss wonder drug, the success of which reflects the persistence of certain beauty ideals.

The trend is inescapable, with testimonials pouring in from the media and social networks extolling the virtues of Ozempic, the brand name for semaglutide. This is much to the concern of health authorities, which are stepping up their warnings that the drug is not approved for weight loss, that it can cause side effects, and that its misuse can lead to supply problems for patients who really need it.

Still, these warnings don’t seem to be hampering the unexpected but sure-fire success of this drug, which is now perceived as a slimming cure like any other, and one with rapid and powerful effects.

Ozempic: The Hyped drug on social media

In May 2022, Kim Kardashian stepped onto the MET Gala red carpet looking particularly slim in a dress that once belonged to Marilyn Monroe. It didn’t take long for the wildest rumours to emerge about her sudden weight loss, including the use of Ozempic, a drug that all Hollywood was supposedly snapping up to shed unwanted pounds. However, the market for slimming products is far from lacking in options, as are the numerous cosmetic procedures that are the talk of social networks.

And while the American star never confirmed having turned to this would-be appetite suppressant to slim down, others have confessed to having used it, such as Elon Musk, Dolores Catania and Amy Schumer. What followed was effectively a snowball effect. In just a few months, the drug has become the star of social media, with over a billion views on TikTok already, and no link to diabetes ever mentioned.

“It has changed my life completely. It’s taken the fear out of everything that I do physically,” Susanne Brown of Edmonton, Canada, told Global News. After being prescribed Ozempic off-label for weight loss, she claims to be able to enjoy activities she would never have dared to consider before. And she’s far from alone.

On social networks, users film themselves administering injections of what they consider to be a precious weight-loss remedy, mentioning how many pounds they’ve shed in the process. Some post Ozempic before-and-after pictures.

In no time at all, the drug that quashes appetite and increases satiety has become a miracle weight-loss aid, despite the risks to which it exposes users. And that’s not all, since a recent study, published in the journal eBioMedicine, suggests that the drug may also be effective in reducing alcohol consumption and the risk of relapse, confirming a series of testimonials reported by The New York Times. Nevertheless, Ozempic is only supposed to be intended for patients with type 2 diabetes.

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How is Ozempic available?

The US Food and Drug Administration (FDA) clarifies that there are currently three FDA-approved semaglutide products, all of which can only be obtained with a medical prescription. “Ozempic injection and Rybelsus tablets are approved to lower blood sugar levels in adults with type 2 diabetes,” the FDA states. It goes on to explain that “Ozempic is also approved to reduce the risk of heart attack, stroke, or death in adults with type 2 diabetes mellitus and known heart disease.” Meanwhile, the “Wegovy injection is approved to help adults and children aged 12 years and older with obesity or some adults with excess weight (overweight), who also have weight-related medical problems, to lose weight and keep the weight off, in addition to diet and exercise.”

Since all the drugs contain the same active compound, some doctors prescribe Ozempic for off-label use — or to treat a condition other than its FDA-approved one, in this case, weight loss. This can lead to supply issues for patients who need the drug for its intended purpose. Moreover, while it is approved for weight loss, Wegovy should theoretically only be prescribed to patients meeting specific criteria and should be used in conjunction with diet and exercise interventions.

In the US, reports of certain adverse effects of the drug are beginning to pour in. The best known is the ‘Ozempic burp,’ which affects many people, including Elon Musk, and gives rise to untimely burping. Side effects including nausea, vomiting, diarrhoea, heartburn and dizziness are also reported, and some people even regret not being hungry.

Another point to bear in mind is that experts and health professionals warn of the dangers inherent in such rapid weight loss without any change in lifestyle. In other words, weight loss alone is not so good for overall health.

Alternatives to Ozempic

On social media, a natural dietary supplement called berberine is already causing a stir on social networks. What some are already hailing as a new ‘miracle solution’ is said to help shed pounds thanks, once again, to an appetite-suppressant effect and its action on fat storage. In fact, it is already being dubbed a ‘natural Ozempic.’

Meanwhile, Novo Nordisk, the pharmaceutical company that markets Ozempic, recently shared the results of a clinical trial concerning an oral version of semaglutide, the substance found in Ozempic and Wegovy. Although its launch date has not yet been determined, this pill could once again be misused, especially as Novo Nordisk claims a weight loss of at least 15% in obese or overweight adults.

This story first appeared on AFP Relax News.

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Aspartame — one of the most widely used artificial sweeteners in the world — might soon be declared “possibly carcinogenic to humans”. The ingredient is under fresh scrutiny by the World Health Organization’s (WHO) International Agency for Research on Cancer (IARC) for its link to cancer.

A new review on the side effects of consuming the sweetening agent, which is 200 times sweeter than table sugar but low on calories, will be out on 14 July 2023, revealed a 30 June Reuters report.

What is aspartame?

Discovered in 1965, aspartame is made using two naturally occurring amino acids, phenylalanine and aspartic acid. It is globally used in zero-sugar and low-sugar products — ranging from diet sodas like Coke Zero to Mars’ Extra chewing gum and Snapple drinks.

According to IARC-WHO’s classification standards, aspartame is a Class 2b carcinogen. Group 2B is considered the lowest-risk group of carcinogens and also includes aloe vera and pickled vegetables. Meanwhile, higher-risk foods include red meat and hot drinks.

About the WHO-IARC ruling

The review by the cancer-research wing of WHO intends to assess whether aspartame is a potential hazard or not, based on all the published evidence. The ruling was finalised in early June after a meeting of the group’s external experts.

This comes after a 2022 study published in the PLOS Medicine journal found a connection between consuming high amounts of aspartame and an increased risk of developing obesity-related cancer and breast cancer.

It is important to note that the IARC findings do not take into account how much product a person can safely consume. This is usually handled by a WHO expert committee on food additives, the Joint WHO and Food and Agriculture Organization’s Expert Committee on Food Additives (JECFA), and determinations from national regulators.

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What do companies using aspartame say?

As per the 30 June report by Forbes, American Beverage Association, the representative of companies like the Coca-Cola Co. and PepsiCo, said aspartame is safe to consume and doesn’t have a risk of causing cancer in humans.

In their email statement to the publication, it stated that food safety agencies like the US Food and Drug Administration (FDA) “continue to find aspartame safe”. The representative also called IARC “not a food safety agency”.

So is aspartame safe to consume?

The sugar substitute has been a part of various studies over the years. In 1981, JECFA called aspartame safe to consume within accepted daily limits. It has maintained the same stance for more than four decades since then.

As per the daily limit, an adult weighing 60 kg should most likely consume between 12 and 36 cans of diet soda – depending on the amount of aspartame in the beverage – every day to be at risk.

Additionally, in 1974, the FDA approved aspartame to be used as a tabletop sweetener and dry base for foods including drinks, gelatins, dairy and puddings. It was approved as a general sweetener in 1996.

However, JECFA, which has been closely monitoring the ingredient, is once again reviewing aspartame this year. According to Reuters, the committee meeting began at the end of June and its findings will possibly be released on the same day as IARC’s public decision.

(Main and featured image credit: Mikael Stenberg/Unsplash)

This story first appeared here.

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In the fast-paced life that we all live, it almost gets hard to take care of oneself. From poor diet to a lazy lifestyle, a lot of things contribute to an unhealthy body. One of the primary areas that get affected when not taken care of is the belly. Belly fat is one of the most stubborn areas to work on. But the good news is that even quick 5-minute abs and oblique workout can prove to be one of the best exercise routines to reduce belly fat.

Abs and oblique workouts are the best exercises to reduce belly fat because these exercises target and strengthen the abdominal muscles. The exercises targeting the abs and obliques can contribute to the burning of calories. Ab and oblique workouts are also considered to be one of the best exercises to reduce belly fat because it focuses on building core strength. While these exercises alone may not directly burn fat from the belly, they can contribute to overall fat loss and help tone the muscles in that area.

It’s important to keep in mind that the idea of losing fat from specific areas by targeting them with exercises, is a myth. When you lose body fat, it occurs overall, and not just in one specific area. To effectively shed belly fat, it’s essential to combine abs and oblique workouts with a comprehensive approach that includes a balanced diet, regular cardiovascular exercise, and full-body strength training. A calorie-deficit diet is necessary to promote overall fat loss, including your belly area. By regularly performing exercises such as crunches, planks, Russian twists, and side bends, you can strengthen and tone your abdominal muscles. Here’s a quick exercise routine suggested by fitness coach, Atul Tiwari.

Five effective abs and oblique workout exercises to reduce belly fat

Fitness coach Atul, notes that doing each exercise in the correct form is more important than doing the complete workout. You will gradually build strength and eventually will be able to finish the complete exercise routine that will help you reduce belly fat. He advises completing 3 sets of each ab and oblique exercise mentioned below, each comprising 12–15 reps. Please remember that you can always start with a lesser number of reps and sets.

Leg raises

Leg raises involve lifting your legs while lying on your back or hanging from a bar. This exercise targets the muscles of the lower abdomen and helps to strengthen not only your abdominal muscles but also your deep stabilising muscles, such as the transverse abdominis and the obliques. It also improves flexibility in the hip flexors and hamstrings.

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Crunches

Another great exercise to reduce belly fat is crunches. This classic abdominal exercise involves flexing the spine and lifting the upper body off the ground while keeping the lower back in contact with the floor. Regularly performing crunches can contribute to improved definition and increased strength in the abdominal area.

Reverse crunches

Reverse crunches are considered to be one of the best exercises to reduce belly fat. Reverse crunches are a variation of the traditional crunch exercise. It involves lifting the hips and lower body off the ground while keeping the upper back and shoulders on the floor. This exercise activates the lower abs more intensely compared to traditional crunches. Reverse crunches also engage the entire core, helping you burn more calories.

Bicycle crunches

Bicycle crunches are a highly effective ab workout exercise that targets the abdominal muscles, particularly the obliques. This exercise involves a twisting motion that engages multiple muscle groups. Bicycle crunches engage both the upper and lower abdominal muscles, making them one of the best exercises for reducing belly fat. Since this exercise involves using multiple muscle groups and increases heart rate, it leads to an increase in calorie expenditure, contributing to overall fat loss and helping in shedding excess belly fat quickly.

Russian twists

Russian twists are a core exercise that targets the abdominal muscles, obliques, and hip flexors. These oblique abs workout exercise involves a twisting motion that engages the muscles of the core and upper body. Russian twists are highly effective in targeting the muscles of the core, helping in strengthening and toning these muscles. It also strengthens and defines the oblique muscles, which in turn enhances your waistline and overall core aesthetics.

[Main Image: Courtesy Olena Yakobchuk/Shutterstock; Feature Image: Courtesy Rocksweeper/Shutterstock]

This story first appeared on Lifestyle Asia Hong Kong.

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