Do Mini Workouts Throughout the Day Provide the Same Benefit as One Continuous Workout?

When it comes to the reasons people cite for not regularly exercising, one of the most common responses given is lack of time (or in reality, a perceived lack of time). Often individuals assume that in order to reap the many benefits of exercise they must engage in physical activity for extended period of time, and that the activity must be strenuous in nature (remember the old “to pain no gain” mentality?).

The reality is the recommendations published in the Surgeon General’s Report on Physical Activity and Health as well as in the American College of Sports Medicine and the American Heart Association’s physical activity and public health guidelines state that to improve health and reduce risk of chronic disease individuals should aim to engage in a total of at least 150 minutes of moderate-intensity exercise each week. This can be performed in 30-minute bouts of activity five days a week or it may be accumulated with mini-workouts throughout the day that are at least 10 minutes in duration.

A little bit really can go a long way

Research continues to emerge supporting the notion that small bouts of exercise accumulated throughout the day may provide many of the same benefits as one continuous bout of activity, including improvements in aerobic fitness and even weight loss. In fact, shorter bouts of exercise may actually be more beneficial than one continuous bout of exercise in helping to promote long term adherence to an exercise program, especially in overweight and sedentary adults, who may find the shorter duration to be more tolerable, as well as in youth, who tend to find shorter bursts of activity to be more enjoyable.

Ways to make activity a part of your day

Even though we live in a fast paced society finding time for exercise is possible, and below are just a few simple suggestions as to how you can ensure exercise becomes (and remains) a part of your regular routine-

  • Schedule exercise into your day- Just like you would a meeting or an appointment, pencil in your activity. Set aside time each day for exercise and note that designated time frame down on your calendar as a reminder to get moving!
  • Recruit a workout partner or a fitness professional- The added motivation that a friend, family member of fitness professional can provide as well as knowing that someone is expecting you at a certain place or time can help to enhance accountability for being more active.
  • Try 10-minute mini-workouts- As mentioned above, three 10-minute bouts of physical activity accumulated throughout the day can have all the same benefits as one continuous 30-minute bout. Try taking 10-minutes in the morning, afternoon and evening to do some form of activity, such as 10-minutes of bodyweight exercises (push-ups, crunches, lunges, squats, etc) in the morning, a 10-minute brisk walk during your lunch break at work and 10-minutes of yoga-inspired stretching in the evening.

Why mini-workouts can work wonders

Small bursts of exercise throughout the day are just as effective as one longer session – but there’s a catch.

If you struggle to find time to exercise, here’s some good news.

A new study has found that short bursts of physical activity – mini-workouts – can be just as effective as one concentrated session.

The research flies in the face of conventional wisdom that heart rates must be elevated for at least 10 minutes for exercise to be beneficial.

Even brief trips up and down stairs count towards accumulated exercise minutes and reduced health risks, says the Duke University School of Medicine study.

The catch? The intensity has to reach moderate or vigorous levels.

What is ‘moderate’ intensity?

Moderate exertion was defined as brisk walking at a pace that makes it difficult to carry on a conversation.

Vigorous exercise means boosting that pace to a jog.

The most dramatic improvements in overall risk of death and disease can occur with a relatively small amount of effort.

And the more bursts of exercise you do the better, says study author Professor William E Kraus.

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Working out in short, sharp bursts has the same, if not greater, benefits than working out over a longer period of time.

The benefits of intermittent exercise

The University of Western Australia exercise physiologist Karen Wallman has been researching in this field for more than a decade.

“We were right there at the beginning of this exploration, with our studies finding that intermittent or interval exercising – so working out in short, sharp bursts – has the same, if not greater, benefits than working out over a longer period of time,” she says.

Prof Wallman says the Swedes coined the term “fartlek” for this type of interval training in the 1930s – long before HIIT (high intensity interval training) became popular.

“The concept is that if you rev up your system in short bursts, your excess port-exercise oxygen consumption (or EPOC) is going to be greater,” she says.

“So essentially your body will be using more oxygen and expending more calories after that exercise while your system is returning to normal.”

“If your intention is weight loss, that’s definitely a positive.”

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Mini-workouts cut risk of death and disease

In the US study, people who got less than 20 minutes of moderate or vigorous activity each day had the highest risk of death.

Those who managed 60 minutes a day cut their risk of death in half.

  • Related story: 10 simple steps to a longer life

100 magic mini-workout minutes

The study found those whose exercise bursts added up to 100 minutes a day cut their risk of death by a staggering 76 per cent.

Prof Wallman says with almost a quarter of kids and two thirds of adults in Australia overweight or obese, knowing that every small physical effort counts has huge benefits.

Watch Sam Wood show The House of Wellness TV team how to work your abs in a 60-second ad break. Want new ways to get fit? Check out the hottest fitness trends of 2018.

Life has a way of pushing your gym time aside. Some days are crazy. Some days you wake up knowing it just ain’t gonna happen. That made us wonder: Can you stitch together a legitimate workout in little bursts throughout your day? Does grinding out 20 pushups every hour or a few jumping jacks between phone calls replace a 45-minute workout executed in one sweaty go?

We asked some top fitness experts to see whether you can skip a few nights at the gym and not completely lose your edge. Our finding: You have to be a little creative, but there’s still a benefit to adding sporadic microbursts of physical exertion to your daily routine. “It’s definitely better than nothing,” says performance and conditioning coach David Jack, creator of the Men’s Health 60-Day Transformation fitness DVD program. “It fills the gaps between training in the phases of your life when you’re crushed with work or family stuff.”

If you’re stuck working an 80-hour work week, Jack says that taking a few minutes every hour or so will keep your mind fresh and your body engaged. “It’ll keep you mentally and emotionally sound until you can bring your activity levels up again,” he says.

In fact, you can do more than minimize the damage of sitting all day, says researcher Eric Freese, Ph.D, who recently studied the benefits of sprint workouts for his dissertation at the University of Georgia. “It’s possible for an athlete to maintain or even increase fitness using shorts bursts of energy,” he says. Freese ran subjects through four 30-second bursts of all-out cycling sprints three days a week over a six-week period, starting at four sets and gradually increasing to eight sets. “We saw improvements across the board,” Freese said. “Lowered triglyceride levels, increased mental energy, and improved overall mood as well.”

Jack recommends stretching a workout into an entire day by accumulating repetitions. “Learn pushup variations by watching the movements on YouTube, then practicing each pushup for one minute each every hour,” he says. “At the end of the day, you’ve got a few hundred pushups done.”

Alternatively, do 30 seconds of a movement like jogging in place or jumping jacks, followed by 30 body weight squats, 30 pushups, and 30 chair dips every hour. Jack tried a variation on this workout every hour for eight hours. “The next morning, I knew I did something,” he says. “It was volume. I got some lactate in my muscles.” (Increased lactate production goes hand-in-hand with increased muscular exertion.)

Want to keep it simple? Run two flights of stairs every hour. “Stair-running is extremely challenging, but it’s very short,” Freese says. “If you do it hard, and do it fast, you’ll see results.” Over time, you’ll see cardiovascular improvements and increased muscular endurance.

Keep in mind, however, that micro-workouts shouldn’t be your permanent strategy. While you can maintain your fitness level and gain some new skills, it’s not a long-term replacement for making time to work out outside the office. “If you can’t set aside 20 minutes for you, then you have to have a bigger conversation with yourself,” he says.

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Are 5-Minute Daily Workout Routines Really Beneficial?

If you’re running out of time to exercise today, you should probably just skip it, right? Wrong! You can reap the benefits of working out with sweat sessions as short as five minutes. You read that correctly: five minutes. Still skeptical? Keep reading to learn more about how micro-workouts can boost your health and strengthen your body.

Do 5-minute workouts help?

It’s possible you’ve never considered working out for only five minutes. It doesn’t sound like enough time to make a difference. After all, the Office of Disease Prevention and Health Promotion says that aerobic activity lasting longer than 10 minutes in duration counts toward the 150 minutes of moderate or 75 minutes of vigorous aerobic exercise you should aim to get each week. But that doesn’t mean shorter, high-intensity exercises can’t help.

Benefits of regular exercise include everything from losing weight to getting better sleep to increasing energy levels. Keeping fit can also help tremendously with your self-confidence. So, shouldn’t anything count toward this goal? Well, researchers are discovering that even exercise sessions as sort as a minute may help you keep fit and active.

What the science says

A study from the University of Utah shows that all those little bits and pieces of exercise you do throughout the day can add up to something big. In fact, even a single “brisk” minute of moving can have a noticeable impact.

Women who incorporated short bursts of high-intensity activities into everyday life had a small decrease in their body mass index (BMI), compared to control subjects. Men had similar results. The calorie burn during this short but intense session of exercise allowed the women to weigh about 1/2 pound less than their nonactive counterparts. Odds of obesity also went down for both men and women who did these quickie workouts. The key is kicking up the intensity level of whatever you’re doing, versus focusing solely on the length of time.

Another study published in Obesity revealed that splitting exercise up into short chunks makes some sense when it comes to appetite control. One set of obese participants did one hour of exercise each day while another set did 12 sessions of five-minute workouts. In the end, both groups had similar amounts of the protein that controls appetite in their blood.

The group that did the short workouts, though, said they felt an average of 32 percent fuller throughout the daytime hours. In other words, their satiety had increased by doing intermittent workouts of just five minutes in length.

You also may have heard of something called Tabata training. A Tabata workout is actually a four-minute high-intensity interval training workout that is made up of 20 seconds of hard effort and 10 seconds of rest, repeated eight times. The name comes from the author of a study on interval training that was published in 1996. The results of this study showed that short interval sessions greatly improved the body’s anaerobic and aerobic systems.

Fitting exercise into your routine

This all sounds good, but you may feel like finding even five minutes to exercise is impossible with your busy schedule. Or maybe when you finally do get some down time, you just want to rest. Nobody says staying fit is easy, but it doesn’t have to be impossible either.

Tips to find time

  • Use TV commercial breaks to your advantage. You can get up and do jumping jacks or get down and do pushups before your television show resumes.
  • Try the nano workout method by exercising while you do daily tasks like brushing your teeth. Instead of just standing there, do a few calf raises.
  • Set a reminder on your phone to motivate you to exercise throughout the day. You could close your office door to do yoga or take a short walk as a work break.
  • Walk to complete errands instead of driving. Take the stairs instead of the elevator. Park farther away from the store.

Keep it consistent for the best results. After a while, you may tweak your routine just enough that more movement naturally fits into your day.

Short workouts to try

You don’t need a gym membership to work up a sweat, either. In fact, the logistics of getting to the gym, getting changed, and finally working out may kill time and your motivation. When you feel inspired to move, try searching for quickie workouts that you can find for free on YouTube.

Some examples:

  • Work your core with XHIT’s 5 Minute Abs routine. You’ll complete a series of five exercises that are each one-minute long. Prepare to become an expert at straight-edged planks, hip thrusts, oblique crunches, side planks, and full situps.
  • Work your favorite asset with this 5-minute Butt and Thigh Workout by Fitness Blender. You’ll do a variety of squats using the pattern of 40 seconds on with five seconds of rest. These moves will help lift, tone, and strengthen your bottom half so you’ll look better in your jeans and have more power for your daily activities.
  • POPSUGAR Fitness shares this 5-Minute Fat-Blasting Bodyweight Workout video for those of you who need an all-over burn. You’ll start with jumping jacks and sprint intervals. Then you’ll move on to pike jumps, scissor jacks, and jumping lunges and squats.
  • This 4-minute Tabata workout by Rebekah Borucki has been viewed over 2 million times. It’s part of her series titled “You have four minutes” — and it’s killer. Each exercise in the workout is performed twice, each for 20 seconds, followed by 10 seconds of rest. She suggests doing it as a warmup to a longer routine or as a start to your morning.

Not near a computer? Set your watch or phone for a five-minute alarm and try doing as many bodyweight exercises as you can fit in. You can do pushups, situps, planks, squats, jumps, lunges, jogging in place, or whatever else. Just stick to it and try to get to the highest intensity level possible. And don’t forget to drink plenty of water when you’re done!

Takeaway: Get moving

Yes. Just five minutes of exercise at a time may be beneficial to your health in many ways. If you’re still not sure it’s enough, try doing one of the workouts in the section above. When you finally catch your breath, ask yourself again if five minutes can get your heart pumping. And, really, doing something is usually better than doing nothing, so get moving!

The most common excuse people give for not working out regularly is that they don’t have the time. In reality the cause tends to be more a mixture of time, motivation and energy; but either way the fact remains that they just can’t bring themselves to do a whole forty minutes of exercise after a long day at work.

But what if you weren’t to do the whole session at once? What if you did four ten minute workouts instead as you went about your day? That way you could do a quick workout before work, one during lunch, one before you went home and one in the evening… and this could have a number of advantages.

Psychologically these workouts would be a lot less stressful because you wouldn’t have to bear a whole hour’s worth of strenuous exertion at once (it’s much easier to talk yourself into just ten minutes of work).

Likewise you may find that ten minutes are much easier to slot in around a busy schedule compared with whole hour sessions. And because you won’t get yourself as sweaty and exhausted you wouldn’t have to shower, change or slob out immediately afterwards.

But the question is… would it work? Would it actually result in the same improvements to your health and fitness? Or is there a good reason that we normally do our workouts all in one go?

Pros and Cons

Well to start with the good news, you certainly would still get a lot of benefit from training this way, and you’d actually probably get some specific benefits from this type of training too.

Studies show that with regards to general fitness and weight loss, doing mini workouts throughout the day can actually be almost as beneficial as doing a single workout of that total length. In fact if burning calories is the aim, it may even be more beneficial as it ensures that your metabolism remains heightened throughout the day. This could also help to keep you more mentally alert.

In another study it was found that exercising in shorter bursts this way could help to prevent participants from then eating too much or completely vegetating in order to recover.

Another benefit of taking multiple shorter runs for instance is that it will place less stress on your body thus reducing the likelihood of injury or overtraining.

For Muscle Building

For muscle building things get a little more complicated as a certain amount of fatigue is required in order to stimulate muscle growth. Muscle growth occurs as a result of microtears to your muscle fibres which then subsequently get repaired by your body. The repair process causes those muscle fibres to grow back with an amount of ‘scar tissue’ (effectively) making them thicker and stronger than they would have been previously.

So can you accomplish this type of fatigue in a ten minute workout? Certainly – it just requires you to be much more intense with the way you’re training and to focus on just a single muscle group for each of those sessions.

For instance, you could do three sets of pull-ups supersetted with bicep curls (meaning you alternate between them rather than resting), rest for one minute and then do two more sets of hammer curls with a heavy weight. That short workout in the space of ten minutes would likely create more fatigue and microtears than the majority of exercises you may have been using previously.

Working out for a full hour may still have the edge for other reasons though when it comes to muscle building. Not only will using more muscles in a single go trigger the release of more growth hormone, but prolonged work on the same muscle groups can also help to encourage more growth through mechanisms such as occlusion (where more blood and minerals get ‘trapped’ in the muscle being trained). Moreover, there is a lot of information and existing evidence available when it comes to people working out using a single hour-long session, whereas we know significantly less about how well working out in such short intervals might work.

Put it this way though – we certainly know that working out throughout the day in this method will work better than not working out at all… and likewise if you’re currently doing three forty minute workouts, this might be a way to train on two extra days which can only be a good thing. Recently a lot of prior training knowledge has been turned on its head. It’s at least worth a shot!

Last Updated on May 12, 2014

8 Mini Workout Tips To Try If You Have No Time To Exercise

Macros VS Calories: Which Should You Count For Weight Loss

If you’re trying to lose weight by way of what you eat, you’ve heard about macros VS calories. Click here to find out what they are and which ones to count.

The holidays are coming up in a hurry. That means reconnecting with family and friends, taking pictures, and maybe even paying a visit to your old hometown.

This is the time of year when many of us panic and say, “Oh no, I can’t enjoy the holidays looking like THIS!”

No matter what your weight loss motivation might be, it starts with getting educated. If you’re scouring the internet for weight loss tips, you’ve been hit by an avalanche and you need to sift through the myths and half-truths to find your path.

One of the greatest debates about weight loss is whether it’s best to count macros vs calories. We’re putting it to rest once and for all. Here’s what you need to know.

Counting Macros Vs Calories: What Do I Need to Do to Lose Weight?

We’ll cut to the chase: to lose weight the right way, you need to do both. Your body is an atmosphere with a delicate balance, and you need to manage your overall calories as well as your macros to stimulate healthy weight loss.

To help you find that perfect balance, we’ll break it down one piece at a time.

Why Calories Matter for Weight Loss

Most people know the basic concept of weight loss. If you take in more calories than you burn, you gain weight. If you burn more calories than you take in, you lose weight. But why?

A calorie is a unit of energy that your body uses for all its functions, from basic survival to hitting the pavement for a run. Our bodies are programmed for survival in the wilderness, where we wouldn’t know when our next meal was coming.

If we have more energy than our body needs, the body stores the extra energy inside our fat cells so it can use it at a later time if we can’t get the food we need. When your body needs more energy than you’re giving it, it pulls the energy from those stored fat cells and uses it, leading to weight loss.

To put it in simple terms, you need to burn more calories than you eat in order to lose weight. That’s why counting calories is the method most people use for weight loss: because it’s easy and it can get the job done.

However, your daily calorie count doesn’t give you the full picture. As we’ll explain later, not all sources of calories are equal.

How Many Calories Should I Eat to Lose Weight?

This is the million-dollar question: if I need to eat fewer calories to lose weight, what should my limit be? As you may expect, it varies from one person to another. Here’s how to calculate your calorie goal.

1. Find Your BMR

Everyone’s body requires a different number of calories for its basic functions like digestion, maintaining a heartbeat, and more. That number is your basal metabolic rate or BMR.

Your estimated BMR depends on your height, weight, age, and gender. You can use an online BMR calculator to find your estimated BMR.

As an example, let’s use Jane Doe. She’s a 40-year-old woman who’s 66 inches tall and she weighs 180 pounds. Based on an online calculator, her BMR is 1560. In other words, if she were to lay around all day and do no activity, she would burn 1,560 calories.

2. Factor in Your Activity Level

Now that you know your BMR, you need to factor in your typical activity level to see how many total calories your body burns on an average day.

Take a look at how much exercise you get in a typical week and assign it a number on a scale of 1.2 to 1.9. If you are sedentary and do little or no activity on a daily basis, you’re a 1.2. A 1.9, on the other hand, would be a professional athlete or someone who exercises often on top of a hard labor job.

When you’ve decided where your activity level is on this scale, multiply that number by your BMR. This is called the Harris Benedict Formula. It gives you an estimate of how many calories you need to eat on a daily basis.

Let’s go back to our Jane Doe example. She does a moderate workout three times per week, so we’ll put her at a 1.5 on the activity scale. If she multiplies that by her BMR of 1560, her total daily estimated calorie usage is 2,340.

3. Calculate Your Calorie Goal

The calculations above give you the number of calories you need to eat each day to maintain your same weight. The next step is to determine how many calories you should eat in order to lose weight.

It all depends on your desired weight loss rate. In general, you need to burn about 3500 more calories than you eat to lose one pound.

Let’s assume Jane Doe wants to lose two pounds per week. That means she needs a 7,000 calorie deficit each week.

To hit that goal, Jane Doe should eat 1,000 fewer calories than she burns each day. The puts her daily calorie limit at 1,340.

Of course, that’s only part of the story. To get the results she wants, Jane Doe needs to make sure those 1,340 calories are coming from the right sources. That’s where macronutrients come into play in our nine-week weight loss challenge.

Why Macronutrients Matter for Weight Loss

Food does more than give your body energy. It also gives your body the specific nutrients it needs to perform every function you need on a daily basis. That’s why your macros are so important: they make sure your body has what it needs to function.

There are three macronutrients: carbohydrates, proteins, and fats. Each one has its own nutrients and components your body needs. The key to weight loss is making sure that your body gets enough of each macronutrient within your daily calorie goal.

Carbohydrates

Carbs have gotten a bad reputation over the years, and it’s only somewhat warranted.

Carbs are your body’s first source of energy. If you take in more carbs than your body needs, it stores the remaining carbs in your fat cells, enlarging them and causing weight gain.

If your body needs more energy than it’s getting from the carbs you’re eating, it pulls stored energy from your fat cells and you lose weight. That’s why low-carb diets are so popular. They cut to the chase and stimulate fast weight loss.

Proteins

The second key macro is protein. In the same way that people vilify carbs, they glorify protein.

They aren’t all wrong. Protein is made of amino acids, which are the building blocks for all your cells. They’re essential to healthy body functions.

Proteins are also necessary for your body to build muscle. The way you build muscle is that when you exercise, the effort creates tiny micro-tears in the muscle fibers. When your body repairs those tears with materials from protein, it makes the muscles stronger.

That brings up an important misconception: protein itself doesn’t make you build muscle and get fit. It gives your body what it needs to build muscle as a result of your exercise. You still need to work out to gain muscle.

Fats

Fat has become a dirty word, but thanks to more and more nutritional education, we’re changing that misconception. Dietary fat isn’t the same as fat in your body. If you stop eating fat, it doesn’t mean your body will burn your fat cells to replace it.

Dietary fat is your body’s second source of energy after it has depleted the carbs and before it starts burning stored energy. Fat is also a vital part of your diet because it includes nutrients your body needs to operate at its best.

The key is choosing healthy fats, like avocado and eggs instead of high-fat sweets.

How to Balance Your Macros for Weight Loss

Now you know the three macros you need each day, but how much of each one do you need?

In general, you should aim to get 40% of your daily calories from carbs, 40% from proteins, and 20% from fat.

While that sounds simple, it takes some calculation. Let’s use Jane Doe as our example. Her daily goal is 1,340 calories. That means she should get 536 calories from carbs, 536 from proteins, and 268 from fats each day.

The problem is that nutrition labels list the grams of each macro in your food, not the calories. That’s another calculation you have to do.

Each gram of carbs and proteins contains about four calories. Each gram of fat contains about nine calories. That means Jane Doe needs to eat 134 grams of carbs, 134 grams of protein, and 30 grams of fat every day.

Keep in mind that this is all based on a general weight loss goal. Depending on your specific goals, a nutritionist might suggest changing these ratios. For instance, someone who wants to build muscle while they lose weight might need more protein.

Tips for Losing Weight While Counting Calories and Macros

It’s not about choosing between counting calories or balancing your macros. You need both to lose weight while staying healthy. You might be able to lose weight without considering your macros, but you could compromise your health.

Your results also won’t be the same if you don’t keep your macros in line. If you’ve ever wondered why some people who lose weight end up toned while others don’t, the macros are a common reason.

If you’re ready to get started, here are some tips:

1. Work the Numbers

Considering how much of this blog is dedicated to math, you can see how important numbers are in getting your diet right. People who say, “I’m just going to estimate how healthy things are,” rarely reach their goals.

It’s also important to re-work your numbers every so often. As you lose weight, your BMR will change and your activity levels might change too. Re-do your calculations and your goals every month or two depending on your progress.

2. Keep It As a Work in Progress

You need to recognize that these numbers aren’t an exact science. Everyone’s body is unique in the ways and rates at which it processes calories.

Studies even show that the numbers vary based on ethnicity and weight history. Monitor your progress and don’t be afraid to adjust your goals and percentages if necessary.

As you do this, pay attention to more than the scale. Do you feel run-down all the time? Are you too weak to work out? If so, it’s time for an adjustment.

3. Use Water for All It’s Worth

To be blunt, drinking water helps you lose weight. It’s a well-known fact in the medical community, but not all dieters recognize it.

Hydration helps you have the energy to work out and stay active. In some cases, people think they’re hungry when they’re actually thirsty. If you drink water when you feel hungry, it could prevent you from eating more than you need.

In many cases, people who drink water soon before a meal also eat less food. It’s a great technique to try if you tend to overeat or if you leave the table still feeling hungry.

4. Planning, Planning, and More Planning

Chances are that on-the-fly decisions have landed you in a position to want to lose weight in the first place. It’s impossible to estimate the calories in a dish if you don’t know how it was prepared.

Hitting your calorie and macro goals require planning ahead. Plan your meals in advance to get the balance you need. If you plan to go to a restaurant, look up the nutritional information if possible and plan your meal ahead of time, based on the numbers.

5. Don’t Try to Go It Alone

This one’s crucial. Study after study has shown that people who lose weight with a partner, coach, or buddy are more successful. Look to a professional like our weight loss coaches for knowledgeable guidance and emotional support.

Losing Weight With a Plan

For most people, weight loss isn’t a “wing it” type of task. In many cases, we aren’t aware of how unhealthy our food choices are until we look at the calorie content and the macros they contain.

The key is planning ahead. Medical researchers have learned so much about macros vs calories, the way our bodies work, and what causes weight loss. The information above can help you take advantage of it.

If you’re ready to get started and begin working toward your best body today, register for our 9-week challenge now.

Exercise throughout the day

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