CrossFit Weight Loss—Does It Work?or not??

The sush Bhagat fitness

What is CrossFit?

CrossFit is a workout program, a culture, and a community. The mission of CrossFit is to “build a program that will best prepare trainees for any physical contingency—not only for the unknown, but for the unknowable.” In short, the CrossFit philosophy is one that employs an intense commitment to a strict workout lifestyle.

CrossFit participants complete a workout of the day (WOD) either solo or with a trainer and a group of fellow exercisers at a designated Crossfit gym, also called a “box.” The workouts tend to be short, extremely intense and engage full body, military-style exercises.

For participants who are interested, nutrition advice is offered on the CrossFit website where the suggestion is to follow either a 40-30-30 nutrition plan (40 percent carbohydrate, 30 percent protein, 30 percent fat)

Benefits of Crossfit Weight Loss

So should you use CrossFit to lose weight?  "CrossFit can be an excellent program with some modifications.” Benefits of the program include:
CrossFit burns calories: When performed properly, high-intensity workouts like CrossFit are extremely difficult. The American Council on Exercise (ACE) reports that men can burn 15-18 calories per minute and women can burn 13-15 calories per minute while doing the workouts. In addition, participants who work at a high intensity burn more calories all day with EPOC.


CrossFit builds muscle to boost metabolism. CrossFit participants can expect to build strength and increase muscle mass. Greg says that the biggest change he saw when he started with CrossFit was a change in his body fat and muscle mass. An improved body composition not only helps your body to look leaner and tighter but also helps you to maintain a healthy metabolism.

 For many people who are trying to lose weight, this element of sharing may help improve accountability and consistency.


Workouts are quick and efficient. For healthy people who already know how to perform typical CrossFit exercises, the workouts provided are both quick and effective. If you are a busy person who is trying to lose weight with exercise, short workouts may help you keep your exercise program on track.

Why CrossFit Weight Loss May Not Work

While some people are successful when they use CrossFit to lose weight, there are drawbacks that may make it the wrong choice for some people who are trying to slim down. Zuffelato suffered injuries that interfered with his program. His experience is not unique according to many experts. Drawbacks of trying to lose weight with CrossFit include:
CrossFit drop out rate is high. CrossFit is too intense for many people. According to Zuffelato, “due to the high physical demand, there is a high turnover rate in CrossFit.” In addition, ACE experts also acknowledge that you might quit because it’s too difficult. If weight loss is your goal, then you need to find a program you can stick with for the long term.

High risk for injury. CrossFit workouts often include high-risk activities. When combined with the pressure to compete against the clock or against other athletes the exercises may put many participants at risk for injury. Zuffelato was chronically injured and attributed his injuries to the intense program. He did not fully recover until he backed off and allowed his body more recovery time.

Intense culture doesn’t work for everyone. The competitive nature of CrossFit training may be overwhelming for some exercisers, especially those who are new to exercise. If you are too intimidated to fully participate on a regular basis, you’re not likely to see sustainable results.

Modifications may take longer to learn. People who are new to exercise, who have not exercised regularly for a long time or have injuries to accommodate will need to modify the exercises in order to stay safe and healthy. This may be overly time consuming. While anyone can do CrossFit, not everyone should do CrossFit.
Should You Try CrossFit for Weight Loss?

If you do CrossFit consistently and with proper modifications, you are likely to see positive changes to your body. But if you want to lose weight, you need to combine your exercise program—no matter what it is—with a good nutritional foundation.

“The people that just do CrossFit and don’t have a nutrition plan do not lose weight,” says Zuffelato . "When they get serious with the CrossFit program their appetite goes into overdrive and without a proper plan they don’t see any sustained weight loss. They will see a small change in their body fat, but like any other exercise program, if proper nutrition is not part of the plan the results will be disappointing.”

If you are a fit, active, athletic individual who likes competition and wants to slim down then CrossFit might be the best way for you to lose weight. But if that doesn’t describe you, chances are good that you may lose more weight if you combine a healthy diet with a moderate exercise program that is sustainable.​​

Ketogenic Diet (Keto Diet) Fastest way reduce weight

Why is the keto diet good for you?

A keto diet refers to a ketogenic diet, which is a high-fat, adequate-protein, low-carb diet. The goal is to get more calories from protein and fat than from carbs. It works by depleting your body of its store of sugar, so it will start to break down protein and fat for energy, causing ketosis (and weight loss).

One extremely popular version of a keto diet is the Atkins diet.

Read on to learn the benefits of the keto diet.

Contents of this article:
Aids in weight loss
Reduces acne
Reduces risk of cancer
Improves heart health
Protects brain functioning
Potentially reduces seizures
Improves PCOS health
Risks and complications
Takeaway
Aids in weight loss

It takes more work to turn fat into energy than it takes to turn carbs into energy. Because of this, a ketogenic diet can help speed up weight loss. And since the diet is high in protein, it doesn't leave you hungry like other diets do. In a meta-analysis of 13 different randomized controlled trials, 5 outcomes revealed significant weight loss from a ketogenic diet.

2. Reduces acne

There are a number of different causes of acne, and one may be related to diet and blood sugar. Eating a diet high in processed and refined carbohydrates can alter gut bacteria and cause more dramatic blood sugar fluctuations, both of which can have an influence on skin health. Therefore, by decreasing carb intake, it's not a surprise that a ketogenic diet could reduce some cases of acne.

3. May help reduce risk of cancer

The ketogenic diet has recently been investigated a great deal for how it may help prevent or even treat certain cancers. One study found that the ketogenic diet may be a suitable complementary treatment to chemotherapy and radiation in people with cancer. This is due to the fact that it would cause more oxidative stress in cancer cells than in normal cells.

Other theories suggest that because the ketogenic diet reduces high blood sugar, it could reduce insulin complications, which may be associated with some cancers.

4. Improves heart health

When the ketogenic diet is followed in a healthy manner (which considers avocados a healthy fat instead of pork rinds), there is some evidence that the diet can improve heart health by reducing cholesterol. One study found that HDL ("good") cholesterol levels significantly increased in those following the keto diet. The LDL ("bad") cholesterol went down significantly.

5. May protect brain functioning

More research is needed into the keto diet and the brain. Some studies suggest that the keto diet offers neuroprotective benefits. These may help treat or prevent conditions like Parkinson's, Alzheimer's, and even some sleep disorders. One study even found that children following a ketogenic diet had improved alertness and cognitive functioning.

6. Potentially reduces seizures

It's thought that the combination of fat, protein, and carbs alters the way the body uses energy, resulting in ketosis. Ketosis is an elevated level of ketone bodies in the blood.

Ketosis can lead to a reduction in seizures in people with epilepsy. The jury is still out on how effective this actually is, though it seems to be most effective on children who have focal seizures.

7. Improves health in women with PCOS

Polycystic ovarian syndrome (PCOS) is an endocrine disorder that causes enlarged ovaries with cysts. A high-carbohydrate diet can negatively affect those with PCOS.

There aren't many clinical studies on the ketogenic diet and PCOS. One pilot study that involved 5 women over a 24-week period found that the ketogenic diet:
increased weight loss
aided hormone balance
improved luteinizing hormone (LH)/follicle-stimulating hormone (FSH) ratios
improved fasting insulin

More research is needed.
Risks and complications of the keto diet

The ketogenic diet may have health benefits - including quick weight loss. But it's important to note that staying on the ketogenic diet long-term can have adverse consequences to your health. These include increased risk of:
kidney stone formation
acidosis (high levels of acid in the blood)
severe weight loss or muscle degeneration (for long-term use)
In many cases, immediate side effects of the diet may include:
constipation
sluggishness
low blood sugar
These symptoms are especially common at the beginning of the diet as your body adjusts.

Your brain and body's primary and preferred source of energy comes from glucose. Because of this, a drastic elimination of carbohydrates isn't typically a sustainable method of reaching optimal wellness.
Takeaway

Any drastic change in your diet can have potential consequences to your health. Because of this, you should always talk to your doctor or a nutritionist before starting a new diet.

If you're interested in starting the keto diet, you should be extra careful to check with your doctor if you have diabetes, hypoglycemia, or heart disease.

Because you don't want your body to stay in ketosis for too long, you'll want to discuss other options for dietary changes for an extended period of time.


The ketogenic diet encourages the elimination of refined and processed carbohydrates. However, not all carbohydrates are created equal. Many health benefits come from a diet that includes a variety of nutrient-dense, fibrous carbs, fruits, vegetables, lean proteins, and healthy fats.

"WEIGHT LOSS TIPS"

For Fast Results

Losing weight and keeping it off is no easy task. Every day we’re confronted with unhealthy food choices like donuts and birthday cake at the office that can derail a healthy diet.

Being overweight or obese also increases your risk for a variety of health conditions, including diabetes and heart disease. But where there’s a will, there’s a way. This blog can offer help in losing weight and living a healthy lifestyle.

I have given some tried and tested points for fast results in weight loss below. Practice these and you will never have to cry for your extra fat.

• Eat home cooked meals majority of times.

• Change your lifestyle.Adapt a new lifestyle. Occasional fad  diets will lead you only to gain more weight rather then lose weight.

• Building muscle through strength training brings many benefits,including endurance flexibility;reduced risk for injury;increase energy;and boosted metabolism.

• Drink green tea or ginger tea.

• stop emotional eating.

• Avoid late night meals.

• Do not keep wrong  food in the house.

• limit alcohol.

• Reduce smoking and gradually quit. 

• Eat when you're hungry not you are bored, tired,angry or sad.

• it is healthy to lose maximum 5 kg per month.