Dr Michael Mosley explains the health benefits of press ups
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Dr Michael Mosley often shares his weight loss tips with slimmers online as well as on television. He is the creator of The Fast 800 – a diet plan that helps people lose weight quickly.
The Fast 800 focuses on the types of food you should eat when wanting to lose weight, looking at healthy Mediterranean ingredients, as well as intermittent fasting.
But Doctor Mosley has previously told Express.co.uk that “exercise and diet go hand in hand”.
Although it is important to know what foods to eat, it is also essential to incorporate regular exercise into your routine.
Doctor Mosley said: “Exercise is key for weight loss for various reasons.
“It is amongst the best things you can do for a long and healthy life.
“While exercise alone will not help you lose the stubborn fat from round your middle, it can be crucial for helping reduce the risk of re-gaining fat as well as lowering blood sugar levels and improving insulin sensitivity.”
Doctor Mosley went on to explain which workouts he does at home, encouraging others to do the same.
He said: “I do High-intensity Interval Training (HIIT) at home, and I also use my exercise bike.
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“Not only is it a highly effective way to get fit, it’s also unbelievably quick, which means there’s no excuse not to do it.
“I recommend just 10 minutes on a static bike three times a week, plus quick strengthening exercises which don’t require special equipment.
“In case you’ve never tried HIIT, it involves a few very short bursts of strenuous exercise carried out in succession.
“Exercising in this way can help improve your aerobic fitness in a relatively short time.”
For those who don’t have an exercise bike, Doctor Mosley advised: “Try pedalling on your road bike furiously up a hill, running up the stairs, or doing short sprints when out on a run.
“Or just pick up your walking pace until you are breathing hard.
“The main thing is that these bursts should be brief – 30 seconds maximum when it comes to the stairs, or running – but hard enough to get your heart rate up.”
In this way, slimmers can add exercise into their lifestyles more easily, without having to change their daily routine much.
Dieters can lose weight even by sitting less and moving more, according to Doctor Mosley.
He continued: “Studies have shown that in order to lose weight, you need to combine three types of activity: high-intensity interval training (HIIT); low-intensity, or ‘incidental’ activity; and resistance training.
“Insulin resistance, which leads to raging hunger and all sorts of problems including raised blood sugar levels, often starts with inactivity.
“If you don’t use your muscles enough, then over time, fat builds up inside the muscle fibres and insulin resistance develops.
“The best way to reverse this is to get more active.
“Sit less, move more. You can start by sitting less.”
The nutrition expert added: “If you spend a lot of time sitting continuously – and many of us sit for over eight hours a day – then the sugar and fat that you eat will just sit around in your arteries causing problems, rather than being dumped in your muscles where they will get burnt as fuels.”
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