Cardio vs Weights vs Pilates – Which Is Best For Fat Loss?

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Cori Lefkowitz, of Redefining Strength, advises:

The right tool for the task

The argument here is that fat loss works best when weight training, sprint interval training, walking, and Pilates are combined strategically instead of treated as competing methods, with lifting as the foundation, sprints as a metabolic enhancer, walking as a recovery and fat-burning tool, and Pilates as movement support.

That said, there is a hierarchy within them!

Weight training matters the most for this: muscle increases resting calorie expenditure, improves insulin sensitivity, provides a larger storage capacity for carbohydrates, releases myokines that influence fat burning, and protects metabolic health with age, while progressive overload, proper recovery, and sufficient training intensity are necessary to build and preserve muscle, for the metabolic benefits as well as the strength.

There are some common fat loss mistakes with lifting and cardio: many people turn strength workouts into cardio by rushing sets, using weights that are too light, and minimizing rest, while excessive steady-state cardio can eventually reduce calorie expenditure through adaptation and, as such, can even contribute to muscle loss during calorie restriction, leaving people lighter, but also softer rather than leaner.

So in other words, if you do that, then congratulations you lost weight yes, but you more probably lost muscle mass rather than fat.

As for the other components and their benefits in this context:

  • Sprint interval training and walking: true sprint intervals involve near-maximum efforts lasting 10–30 seconds with long recovery periods and improve insulin sensitivity, metabolic flexibility, growth hormone response, visceral fat reduction, and muscle recruitment, while walking supports fat oxidation, lowers cortisol, increases NEAT, improves recovery, and even post-meal walks can reduce blood sugar spikes and improve nutrient use.
  • Pilates: while Pilates does not “lengthen” muscles or change muscle shape, it improves body awareness, stability, breathing control, movement quality, and proper muscle recruitment, helping people feel the correct muscles working during lifts, reducing compensation patterns, and lowering injury risk.

For more on all of this and how to best apply it, enjoy:

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Want to learn more?

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How To Lose Weight (Healthily!)

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  • The Whys and Hows of Cutting Meats Out Of Your Diet

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    Meat in general, and red meat and processed meat in particular, have been associated with so many health risks, that it’s very reasonable to want to reduce, if not outright eliminate, our meat consumption.

    First, in case anyone’s wondering “what health risks?”

    The aforementioned culprits tend to turn out to be a villain in the story of every second health-related thing we write about here. To name just a few:

    Seasoned subscribers will know that we rarely go more than a few days without recommending the very science-based Mediterranean Diet which studies find beneficial for almost everything we write about. The Mediterranean Diet isn’t vegetarian per se—by default it consists of mostly plants but does include some fish and a very small amount of meat from land animals. But even that can be improved upon:

    So that’s the “why”; now for the “how”…

    It’s said that with a big enough “why” you can always find a “how”, but let’s make things easy!

    Meatless Mondays

    One of the biggest barriers to many people skipping the meat is “what will we even eat?”

    The idea of “Meatless Mondays” means that this question need only be answered once a week, and in doing that a few Mondays in a row, you’ll soon find you’re gradually building your repertoire of meatless meals, and finding it’s not so difficult after all.

    Then you might want to expand to “meat only on the weekends”, for example.

    Flexitarian

    This can be met with derision, “Yes and I’m teetotal, apart from wine”, but there is a practical aspect here:

    The idea is “I will choose vegetarian options, unless it’s really inconvenient for me to do so”, which wipes out any difficulty involved.

    After doing this for a while, you might find that as you get more used to vegetarian stuff, it’s almost never inconvenient to eat vegetarian.

    Then you might want to expand it to “I will choose vegan options, unless it’s really inconvenient for me to do so”

    Like-for-like substitutions

    Pretty much anything that can come from an animal, one can get a plant-based version of it nowadays. The healthiness (and cost!) of these substitutions can vary, but let’s face it, meat is neither the healthiest nor the cheapest thing out there these days either.

    If you have the money and don’t fancy leaping to lentils and beans, this can be a very quick and easy zero-effort change-over. Then once you’re up and running, maybe you can—at your leisure—see what all the fuss is about when it comes to tasty recipes with lentils and beans!

    That’s all we have time for today, but…

    We’re thinking of doing a piece making your favorite recipes plant-based (how to pick the right substitutions so the meal still tastes and “feels” the same), so let us know if you’d like that? Feel free to mention your favorite foods/meals too, as that’ll help us know what there’s a market for!

    You can do that by hitting reply to any of our emails, or using the handy feedback widget at the bottom!

    Curious to know more while you wait?

    Check out: The Vegan Diet: A Complete Guide for Beginnersthis is a well-sourced article from Healthline, who—just like us—like to tackle important health stuff in an easy-to-read, well-sourced format

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  • Figs vs Guava – Which is Healthier?

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    Our Verdict

    When comparing figs to guava, we picked the figs.

    Why?

    This one’s pretty straightforward:

    In terms of macros, figs have slightly more carbs while guava has nearly 2x the fiber (and figs were already good for that), as well as about 3x the protein, but the numbers are smaller there. In any case, a clear win for guava.

    In the category of vitamins, figs have more of vitamins B2 and K, while guava has more of vitamins A, B1, B3, B5, B9, C, E, and choline, including for some very notable margins, especially the vitamin C (of which guavas are a very good source, and figs aren’t). Another very clear win for guava.

    When it comes to minerals, figs have more calcium and iron, while guava has more copper, magnesium, manganese, phosphorus, potassium, selenium, and zinc. One more win for guava.

    It’s worth noting that guava also has a much higher polyphenol content, so that’s another point guava.

    Adding up the sections makes for a clear overall win for guava, but by all means enjoy either or both; figs are actually great too; they just don’t look it when standing next to guava!

    Want to learn more?

    You might like:

    From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

    Enjoy!

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  • Bird Flu Is Bad for Poultry and Dairy Cows. It’s Not a Dire Threat for Most of Us — Yet.

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    Headlines are flying after the Department of Agriculture confirmed that the H5N1 bird flu virus has infected dairy cows around the country. Tests have detected the virus among cattle in nine states, mainly in Texas and New Mexico, and most recently in Colorado, said Nirav Shah, principal deputy director at the Centers for Disease Control and Prevention, at a May 1 event held by the Council on Foreign Relations.

    A menagerie of other animals have been infected by H5N1, and at least one person in Texas. But what scientists fear most is if the virus were to spread efficiently from person to person. That hasn’t happened and might not. Shah said the CDC considers the H5N1 outbreak “a low risk to the general public at this time.”

    Viruses evolve and outbreaks can shift quickly. “As with any major outbreak, this is moving at the speed of a bullet train,” Shah said. “What we’ll be talking about is a snapshot of that fast-moving train.” What he means is that what’s known about the H5N1 bird flu today will undoubtedly change.

    With that in mind, KFF Health News explains what you need to know now.

    Q: Who gets the bird flu?

    Mainly birds. Over the past few years, however, the H5N1 bird flu virus has increasingly jumped from birds into mammals around the world. The growing list of more than 50 species includes seals, goats, skunks, cats, and wild bush dogs at a zoo in the United Kingdom. At least 24,000 sea lions died in outbreaks of H5N1 bird flu in South America last year.

    What makes the current outbreak in cattle unusual is that it’s spreading rapidly from cow to cow, whereas the other cases — except for the sea lion infections — appear limited. Researchers know this because genetic sequences of the H5N1 viruses drawn from cattle this year were nearly identical to one another.

    The cattle outbreak is also concerning because the country has been caught off guard. Researchers examining the virus’s genomes suggest it originally spilled over from birds into cows late last year in Texas, and has since spread among many more cows than have been tested. “Our analyses show this has been circulating in cows for four months or so, under our noses,” said Michael Worobey, an evolutionary biologist at the University of Arizona in Tucson.

    Q: Is this the start of the next pandemic?

    Not yet. But it’s a thought worth considering because a bird flu pandemic would be a nightmare. More than half of people infected by older strains of H5N1 bird flu viruses from 2003 to 2016 died. Even if death rates turn out to be less severe for the H5N1 strain currently circulating in cattle, repercussions could involve loads of sick people and hospitals too overwhelmed to handle other medical emergencies.

    Although at least one person has been infected with H5N1 this year, the virus can’t lead to a pandemic in its current state. To achieve that horrible status, a pathogen needs to sicken many people on multiple continents. And to do that, the H5N1 virus would need to infect a ton of people. That won’t happen through occasional spillovers of the virus from farm animals into people. Rather, the virus must acquire mutations for it to spread from person to person, like the seasonal flu, as a respiratory infection transmitted largely through the air as people cough, sneeze, and breathe. As we learned in the depths of covid-19, airborne viruses are hard to stop.

    That hasn’t happened yet. However, H5N1 viruses now have plenty of chances to evolve as they replicate within thousands of cows. Like all viruses, they mutate as they replicate, and mutations that improve the virus’s survival are passed to the next generation. And because cows are mammals, the viruses could be getting better at thriving within cells that are closer to ours than birds’.

    The evolution of a pandemic-ready bird flu virus could be aided by a sort of superpower possessed by many viruses. Namely, they sometimes swap their genes with other strains in a process called reassortment. In a study published in 2009, Worobey and other researchers traced the origin of the H1N1 “swine flu” pandemic to events in which different viruses causing the swine flu, bird flu, and human flu mixed and matched their genes within pigs that they were simultaneously infecting. Pigs need not be involved this time around, Worobey warned.

    Q: Will a pandemic start if a person drinks virus-contaminated milk?

    Not yet. Cow’s milk, as well as powdered milk and infant formula, sold in stores is considered safe because the law requires all milk sold commercially to be pasteurized. That process of heating milk at high temperatures kills bacteria, viruses, and other teeny organisms. Tests have identified fragments of H5N1 viruses in milk from grocery stores but confirm that the virus bits are dead and, therefore, harmless.

    Unpasteurized “raw” milk, however, has been shown to contain living H5N1 viruses, which is why the FDA and other health authorities strongly advise people not to drink it. Doing so could cause a person to become seriously ill or worse. But even then, a pandemic is unlikely to be sparked because the virus — in its current form — does not spread efficiently from person to person, as the seasonal flu does.

    Q: What should be done?

    A lot! Because of a lack of surveillance, the U.S. Department of Agriculture and other agencies have allowed the H5N1 bird flu to spread under the radar in cattle. To get a handle on the situation, the USDA recently ordered all lactating dairy cattle to be tested before farmers move them to other states, and the outcomes of the tests to be reported.

    But just as restricting covid tests to international travelers in early 2020 allowed the coronavirus to spread undetected, testing only cows that move across state lines would miss plenty of cases.

    Such limited testing won’t reveal how the virus is spreading among cattle — information desperately needed so farmers can stop it. A leading hypothesis is that viruses are being transferred from one cow to the next through the machines used to milk them.

    To boost testing, Fred Gingrich, executive director of a nonprofit organization for farm veterinarians, the American Association of Bovine Practitioners, said the government should offer funds to cattle farmers who report cases so that they have an incentive to test. Barring that, he said, reporting just adds reputational damage atop financial loss.

    “These outbreaks have a significant economic impact,” Gingrich said. “Farmers lose about 20% of their milk production in an outbreak because animals quit eating, produce less milk, and some of that milk is abnormal and then can’t be sold.”

    The government has made the H5N1 tests free for farmers, Gingrich added, but they haven’t budgeted money for veterinarians who must sample the cows, transport samples, and file paperwork. “Tests are the least expensive part,” he said.

    If testing on farms remains elusive, evolutionary virologists can still learn a lot by analyzing genomic sequences from H5N1 viruses sampled from cattle. The differences between sequences tell a story about where and when the current outbreak began, the path it travels, and whether the viruses are acquiring mutations that pose a threat to people. Yet this vital research has been hampered by the USDA’s slow and incomplete posting of genetic data, Worobey said.

    The government should also help poultry farmers prevent H5N1 outbreaks since those kill many birds and pose a constant threat of spillover, said Maurice Pitesky, an avian disease specialist at the University of California-Davis.

    Waterfowl like ducks and geese are the usual sources of outbreaks on poultry farms, and researchers can detect their proximity using remote sensing and other technologies. By zeroing in on zones of potential spillover, farmers can target their attention. That can mean routine surveillance to detect early signs of infections in poultry, using water cannons to shoo away migrating flocks, relocating farm animals, or temporarily ushering them into barns. “We should be spending on prevention,” Pitesky said.

    Q: OK it’s not a pandemic, but what could happen to people who get this year’s H5N1 bird flu?

    No one really knows. Only one person in Texas has been diagnosed with the disease this year, in April. This person worked closely with dairy cows, and had a mild case with an eye infection. The CDC found out about them because of its surveillance process. Clinics are supposed to alert state health departments when they diagnose farmworkers with the flu, using tests that detect influenza viruses, broadly. State health departments then confirm the test, and if it’s positive, they send a person’s sample to a CDC laboratory, where it is checked for the H5N1 virus, specifically. “Thus far we have received 23,” Shah said. “All but one of those was negative.”

    State health department officials are also monitoring around 150 people, he said, who have spent time around cattle. They’re checking in with these farmworkers via phone calls, text messages, or in-person visits to see if they develop symptoms. And if that happens, they’ll be tested.

    Another way to assess farmworkers would be to check their blood for antibodies against the H5N1 bird flu virus; a positive result would indicate they might have been unknowingly infected. But Shah said health officials are not yet doing this work.

    “The fact that we’re four months in and haven’t done this isn’t a good sign,” Worobey said. “I’m not super worried about a pandemic at the moment, but we should start acting like we don’t want it to happen.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Measles cases are rising—here’s how to protect your family

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    The U.S. is currently experiencing a spike in measles cases across several states. Measles a highly contagious and potentially life-threatening disease caused by a virus. The measles-mumps-rubella (MMR) vaccine prevents measles; unvaccinated people put themselves and everyone around them at risk, including babies who are too young to receive the vaccine.

    Read on to learn more about measles: what it is, how to stay protected, and what to do if a measles outbreak happens near you.

    What are the symptoms of measles? 

    Measles symptoms typically begin 10 to 14 days after exposure. The disease starts with a fever followed by a cough, runny nose, and red eyes and then produces a rash of tiny red spots on the face and body. Measles can affect anyone, but is most serious for children under 5, immunocompromised people, and pregnant people, who may give birth prematurely or whose babies may have low birth weight as a result of a measles infection. 

    Measles isn’t just a rash—the disease can cause serious health problems and even death. About one in five unvaccinated people in the U.S. who get measles will be hospitalized and could suffer from pneumonia, dehydration, or brain swelling.

    If you get measles, it can also damage your immune system, making you more vulnerable to other diseases.

    How do you catch measles?

    Measles spreads through the air when an infected person coughs or sneezes. It’s so contagious that unvaccinated people have a 90 percent chance of becoming infected if exposed.

    An infected person can spread measles to others before they have symptoms.

    Why are measles outbreaks happening now?

    The pandemic caused many children to miss out on routine vaccinations, including the MMR vaccine. Delayed vaccination schedules coincided with declining confidence in vaccine safety and growing resistance to vaccine requirements.

    Skepticism about the safety and effectiveness of COVID-19 vaccines has resulted in some people questioning or opposing the MMR vaccine and other routine immunizations. 

    How do I protect myself and my family from measles? 

    Getting an MMR vaccine is the best way to prevent getting sick with measles or spreading it to others. The CDC recommends that children receive the MMR vaccine at 12 to 15 months and again at 4 to 6 years, before starting kindergarten.

    One dose of the MMR vaccine provides 93 percent protection and two doses provide 97 percent protection against all strains of measles. Because some children are too young to be immunized, it’s important that those around them are vaccinated to protect them.

    Is the MMR vaccine safe?

    The MMR vaccine has been rigorously tested and monitored over 50 years and determined to be safe. Adverse reactions to the vaccine are extremely rare.

    Receiving the MMR vaccine is much safer than contracting measles.

    What do I do if there’s a measles outbreak in my community?

    Anyone who is not fully vaccinated for measles should be immunized with a measles vaccine as soon as possible. Measles vaccines given within 72 hours after exposure may prevent or reduce the severity of disease.

    Children as young as 6 months old can receive the MMR vaccine if they are at risk during an outbreak. If your child isn’t fully vaccinated with two doses of the MMR vaccine—or three doses, if your child received the first dose before their first birthday—talk to your pediatrician.

    Unvaccinated people who have been exposed to the virus should stay home from work, school, day care, and other activities for 21 days to avoid spreading the disease.

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Using the”Task Zero” approach

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    Jonathan Frakes Asks You Things” Voice:

    • Do you ever find yourself in a room and wonder what you’re doing there?
    • Or set about a to-do list, but get quickly distracted by side-quests?
    • Finally get through to a person in a call center, they ask how they can help, and your mind goes blank?
    • Go to the supermarket and come out with six things, none of which were the one you came for?

    This is a “working memory” thing and you’re not alone. There’s a trick that can help keep you on track more often than not:

    Don’t try to overburden your working memory. It is very limited (this goes for everyone to a greater or lesser degree). Instead, hold only two tasks at once:

    • Task zero (what you are doing right now)
    • Task one (your next task)

    When you’ve completed task zero, task one becomes the new task zero, and you can populate a new task one from your to-do list.

    This way, you will always know what you’re doing right now, and what you’re doing next, and your focus will be so intent on task zero, that you will not get sidetracked by task seventeen!

    Happy focusing

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  • Cashews vs Pecans – Which is Healthier?

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    Our Verdict

    When comparing cashews to pecans, we picked the cashews, but it was very close!.

    Why?

    In terms of macros, cashews have 2x the protein while pecans have 3x the fiber and about 60% more fat. As both of these nuts thus have quite a lot going for them in terms of macros, which is better is somewhat subjective, so for simplicity’s sake we’ll call this round a tie, but the above information is worth bearing in mind.

    In the category of vitamins, cashews have more of vitamins B5, B6, B7, B9, and K, while pecans have more of vitamins B1, B2, C, and E, making a very marginal win for cashews, though it is worth noting that the biggest margin of difference was in the case of vitamin K, wherein cashews have about 9x more, which may be considered an additional point in cashews’ favor, as most of the other differences were around 1x more or less.

    When it comes to minerals, cashews have more copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while pecans have more calcium and manganese. An easy win for cashews in this round.

    Adding up the sections makes for an overall win for cashews, but pecans have a lot going for them too (especially that fiber and the healthy fats), so by all means (assuming no nut allergy) enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Why You Should Diversify Your Nuts!

    Enjoy!

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