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Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

ashley

This 21 days program is designed to kick start your health journey using a simple nutritious diet plan and basic exercises using minimal equipment!

21 days Kickstarter

A gym based program to help you lose weight and body fat whilst gaining muscle tone and strength and improving fitness levels. Get "shredded" now!

Get "Shredded"

This is my most comprehensive program available where we work together to help you reach your physique goals in the fastest possible time frame! 

This membership is exclusive to a limited number of clients where I create a fully personalised program to your lifestyle, resources and preferences.

One on One Personal Training

Location change may vary on the weekly bases (Westchester/NYC area) 

1. Burn Calories.
Running fast burns a lot more calories than slow. You can burn up to 200 calories in just 2.5 minutes of intense sprinting, as opposed to burning only about 100 calories per relaxed/10-minute mile of running. Your exact calories burned also depend on your weight and pace, but in general, the faster you run, the more calories you burn. This makes speed workouts a great way to lose weight.

2. Boost Metabolism.
Even after you stop running, speed workouts boost your metabolism, so your body will continue to burn more calories while at rest and doing daily activities. After a hard speed workout, your body burns fat instead of carbs. This extra calorie burning after speed workouts is known as excess post-exercise oxygen consumption (EPOC).

3. Build muscle. 
Can’t make it to the gym? Well, you can still build muscle without weights. Track workouts help build your fast-twitch muscle fibers, increasing your muscle mass, especially in the glutes, quads, hamstrings, and calves. As we age, type II muscle fibers decline, according to the American Council on Exercise, but high-intensity running is a great way to build and maintain type II muscle fibers and muscle mass at every age. Included: Plastic Water Bottles, Glow Sticks



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