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<ul class="summary-list"><li><keyword id="9633186" type="UNKNOWN" weightage="60" keywordseo="Chloe-Ting">Chloe Ting</keyword>, a <keyword id="15482" type="COMPANY" weightage="60" keywordseo="lifestyle">lifestyle</keyword> vlogger from Australia, is best known for her series of wildly popular YouTube workouts promising to help burn fat and lead to six-pack <keyword id="1241" type="ORGANIZATION" weightage="60" keywordseo="ABS">abs</keyword> in weeks. </li><li>It's possible to follow along and still get a workout, but Ting's form is questionable and she doesn't explain the techniques, potentially making them less effective.</li><li>How your abs look is primarily related to diet and genetics, and no amount of crunches can change that. </li><li>It's not bad as a free program for beginners looking to break a sweat, but there are more effective ways to build a workout routine with good form and realistic expectations. </li></ul>Australian lifestyle vlogger Chloe Ting has dominated the YouTube <keyword id="18974" type="COMPANY" weightage="60" keywordseo="fitness">fitness</keyword> world since coronavirus lockdowns began. Her most popular videos, promising six-pack abs and a toned butt in weeks, have netted more than 200 million views.The videos, and specifically their claims about building six-pack abs, omit key information.In the descriptions of her most <a href="https://www.youtube.com/watch?v=2MoGxae-zyo&amp;t=261s261s">popular</a> <a href="https://www.youtube.com/watch?v=6TmQiugy_qw">videos</a>, Ting says her "video titles are subjective and shouldn't be seen as absolute truth. As an example, targeting fat reduction is not scientifically proven but a video title might suggest otherwise."Whether you're looking to get a more defined core or just get stronger, it's important to prioritize good form in exercising, be realistic about your goals, remember nutrition if you're looking for weight loss, and finally, be patient about getting the results you want. For that, you'll likely want to look beyond quick-fix YouTube routines.<h2>Proper form is key for getting the most out of your workouts</h2>Ting's videos are 10 to 15 minutes long, made up of a series of short bursts of <keyword id="6358589" type="ORGANIZATION" weightage="60" keywordseo="exercise">exercise</keyword> followed by an even shorter rest (known as Tabata in the fitness world). She uses no-equipment exercises like squats, lunges, and planks, combined with jumping for added intensity. For exercise to be effective, you need to engage and activate the muscles you're working, maintaining the correct form of each movement. Ting's workout videos, however, have little advice about how to do this (and Ting herself isn't a personal trainer or otherwise qualified to teach). Her brief description of the movements leave out important details. For example, she tells viewers to engage their abs during core work, but not how to do that correctly (Press your lower back into the ground; this protects your spine and activates your abs). It's possible to follow along and you'll likely still get a workout, but you may not be working your muscles as efficiently as if you had a personal trainer to provide corrections and more detailed examples. For instance, when Ting does exercises like v-ups, planks, and leg raises, it's not clear that she's maintaining tension throughout the movement. This could potentially cause viewers to rely too much on momentum or be unstable in their movements, reducing the effectiveness of the exercise.<h2>You can't spot reduce fat</h2>Ting's most popular workouts are designed to give you a toned, flat stomach or even six-pack abs. But her videos alone likely won't do that for most people. <a href="https://journals.lww.com/nsca-jscr/Fulltext/2011/09000/The_Effect_of_Abdominal_Exercise_on_Abdominal_Fat.27.aspx">Evidence shows you can't spot reduce fat</a> — that is, doing a targeted exercise like a crunch won't melt the body fat off your stomach.The only way to burn belly fat is to lower your overall body fat percentage. For that, the biggest factor is being in a calorie deficit by consuming fewer calories than you expend each day. "It's like 90% diet. If you watch your nutrition very, very closely, you can get abs," <a href="https://www.insider.com/jason-momoa-aquaman-how-to-get-a-six-pack-2019-7">personal trainer Noam Tamir previously told Insider</a>. Exercise can help reduce body fat (and build muscle to raise your metabolic rate) but unless you're putting in hours a day, that only goes so far, since the majority of our daily calories are burned at rest. When you do start to lose fat, your genetics largely determine where your body burns fat the quickest, meaning that some people will have a much harder time losing fat on the stomach area. <div type="image" title="chloe ting workout plank" height="528" width="704" msid="77272673" hostid="261"></div><h2>No exercise will change your natural body shape</h2>Ting's other claim to fame is helping people achieve "11 line" abs, a specific aesthetic wherein the stomach muscles are defined to form visible, parallel lines along the midriff . It's often associated with an hourglass-shaped torso. But this look depends on factors like height, weight, body structure and the natural shape of your ab muscles, which are determined by genetics. While exercise can help increase the size of the ab muscles or make them more visible, no amount of crunches will alter the structure of your torso or muscle shape. That means that while anyone can strive for more defined abs, this particular look isn't realistic for many people. Some people may be able to achieve it with effort, but for others, it's almost impossible or would require dangerously low body fat percentages. <h2>Healthy weight loss and muscle definition require patience and precision</h2>Ting's video claim to offer abs in just weeks, but whether that will work for you depends on where you're starting from. If you're already relatively slim, a few weeks of defining your ab muscles may be enough to see results. But if you have a larger body size, <a href="https://www.insider.com/halle-berry-six-pack-abs-training-routine-2019-11">burning fat and toning muscle in a healthy way can take months or years</a>. Ting's videos aren't a bad place to start if you need a free, convenient workout, since they do target a wide variety of muscle groups. There's constant movement and little resting, making it a good option for fitness beginners. But chances are, you're not going to look like her (or have abs like she does) after two weeks, and you shouldn't feel bad if that's the case.Especially if you're new to fitness, consider seeking out experts in exercise science who can give you strategies to support your goals. Read more: <a href="https://www.insider.com/how-to-start-a-new-workout-habit-in-quarantine-2020-4">Personal trainer: How to start a new home workout routine in quarantine, even if you're new to fitness</a><a href="https://www.insider.com/work-out-at-home-free-gym-fitness-resources-workouts-2020-3">How to work out during a self-quarantine, from free yoga classes to Arnold Schwarzenegger's bodyweight routine</a><a href="https://www.insider.com/how-to-burn-fat-without-losing-muscle-according-keto-bodybuilder-2020-7">How to burn fat without losing muscle, according to a keto bodybuilder</a>

Chloe Ting's YouTube workouts probably won't give you six-pack abs — here are 4 things she doesn't tell you about getting fit

<ul class="summary-list"><li>The Pixies' iconic alt-rock song "Where Is My Mind" has been everywhere lately.</li><li>The 36-year-old earworm has been licensed nearly 100 times, appearing in everything from Apple commercials to dystopian TV shows.</li></ul>Turn on the TV or any ad-supported YouTube video in the last few months, and you've likely been confronted with a particular <a href="https://www.youtube.com/watch?v=8nfDFWWBq0k" target="_blank" rel="noopener">Apple AirPods commercial.</a> In it, traffic floats above a futuristic city. There are flying cars, but the injustice of everyday mundanity endures for everyone except for one person—a woman wearing AirPods far below them, bobbing her head to a soundtrack of "Where Is My Mind?" It's a cover of the 1988 Pixies song by Australian-via-Zimbabwe singer-songwriter Tkay Maidza, her<a href="https://open.spotify.com/artist/1kMPdZQVdUhMDKDWOJM5iK" target="_blank" rel="noopener"> second biggest hit to date</a>. Maybe the song sounded familiar to you: it was recently used in the final episode of Donald Glover's scary stan series "Swarm" on Amazon Prime. Chloe Ting used a cover of it in<a href="https://www.youtube.com/channel/UCCgLoMYIyP0U56dEhEL1wXQ" target="_blank" rel="noopener"> a workout video</a>. Maybe you saw Kelly Clarkson cover it in a karaoke<a href="https://www.billboard.com/music/pop/kelly-clarkson-pixies-where-is-my-mind-kellyoke-1235003699/" target="_blank" rel="noopener"> "Kellyoke" segment</a> on her daytime talk show. Hilariously, a <a href="https://www.adstasher.com/2016/11/samsung-perfect-day-commercial-song-wheres-my-mind-pixies-nada-surf.html">Nada Surf cover of it</a> was used by Samsung to sell their smartphone in 2016.Decades after the remarkably catchy song was first released on the Pixies' debut LP, "Surfer Rosa", the track has become a hit the way a Top 40 track might, inescapable across every major mainstream avenue. According to one licensing expert who spoke to Insider, the song has been licensed 91 times across movies, TV, ads, and brand deals. Somehow, a 36-year-old song from an alt-rock band has become one of the most ubiquitous songs of 2023. Yet it remains the antithesis of most Top 40 hits, written by a bunch of alt-rock weirdos experimenting with psych guitar pop, dynamic loud/quiet shifts, and no real commercial ambition. The Pixies, fronted by Black Francis, a University of Massachusetts Amherst dropout, found real magic in his collaborators. In particular, bassist Kim Deal, who was the only person to respond to an ad Francis put out looking for a woman who loved post-punks Husker Du and folk band Peter, Paul, and Mary in equal measure. At nearly four minutes long, "Where Is My Mind?" is a lifetime in the Pixies' short-song discography. What first draws the listener in—unmistakable, without subjectivity—is guitarist Joey Santiago's lackadaisical riff that carries the tune. As he <a href="https://www.musicradar.com/news/pixies-joey-santiago-top-guitar-performances" target="_blank" rel="noopener">told Music Radar</a> in 2022, "This was actually the first thing I tried. A lazy arpeggio that instantly sounded strong and hooky."<div type="image" title="Band members of the Pixies close up shot" height="2321" width="3543" msid="101319096" hostid="261" sizebytes="1451134"></div>Often, the greatest songs are the simplest: Santiago's guitar riff is replaced with a simple synth in Maidza's version, but the effects are the same. The guitar lays the foundation for Deal's off-kilter and strange ascendant vocal "hoo, oohs," the sounds you hum along to even if you haven't committed Francis' absurdist, literary lyricism to memory.There's a reason for that: producer Steve Albini<a href="https://www.theguardian.com/music/2020/nov/02/pixies-how-we-made-where-is-my-mind" target="_blank" rel="noopener"> added reverb to Deal's voice</a>, which already possessed a sort of instrumental sustain, to "make it a structural element of the song as opposed to just decoration," he told The Guardian in 2020. It moves from a major chord to a minor one, giving the track its uniquely mournful and simultaneously ebullient feel.After the band recorded the track with Albini in 1987, "Where Is My Mind?" became the stuff of college radio legend—and an undeniable influence on<a href="https://www.rollingstone.com/music/music-lists/best-songs-of-all-time-1224767/the-pixies-where-is-my-mind-1224844/" target="_blank" rel="noopener"> alt-rock radio to come</a>. The song's voyage into the mainstream came nearly a decade later: when it was perfectly utilized in the finale of cult classic "Fight Club" —not the scene where the Narrator (Edward Norton) learns that his other personality Tyler Durden (Brad Pitt) exists only in his mind, but in the film's closing moments, where <a href="https://www.youtube.com/watch?v=aGtD6OxeC8w">everything comes to an explosive end.</a>Since then, the song has become something of a go-to for dystopian, prestige television, like in "Mr. Robot," when protagonist Elliot Alderson (Rami Malek) learns Mr. Robot (Christian Slater) does not exist and is an extension of himself, or in<a href="https://www.youtube.com/watch?v=4g8pc7Pu2GA" target="_blank" rel="noopener"> season two</a> of HBO's "The Leftovers." When there's a big, messy moment of crisis, "Where Is My Mind?" is on the mood board.But time shifts perspectives, and now the song has found itself in increasingly unexpected contexts: wrestler Orange Cassidy recently <a href="https://www.thesportster.com/wrestling/tony-khan-buys-the-rights-to-where-is-my-mind-for-orange-cassidy/">licensed the song</a> for use as his entrance music and it's been featured in the soundtrack of a video game. Because even if something sounds depressing, on its surface, no one can deny the power of a thoughtful banger—especially one that soundtracks important and/or frequent moments in media, becoming a favorite song of many who might not be able to name it.Until the marketing firms or production houses or secret Illuminatis who run the world decide that the song no longer resonates with the public, Francis will continue to allow them to sing and pay his mortgage. As he summed it up best in an interview with The Guardian <a href="https://www.theguardian.com/music/2020/nov/02/pixies-how-we-made-where-is-my-mind" target="_blank" rel="noopener">three years ago</a>. "I get offers once a week for yet another advertisement, movie, or TV show to use it. I say yes to all of them." And most of us will enjoy each version, subconsciously or otherwise.

You're a big fan of the Pixies' 'Where Is My Mind,' you just don't know it yet

<ul class="summary-list"><li>Johnny Depp has signed a seven-figure, multiyear contract with Dior, a source confirmed to Insider.</li><li>Following his defamation case against ex-wife Amber Heard, Depp is again the face of Dior's Sauvage.</li></ul>Johnny Depp is back to endorsing <a href="https://www.insider.com/dior-sauvage-faces-backlash-native-american-culture-2019-8">a controversial Dior fragrance</a> after <a href="https://www.insider.com/johnny-depp-amber-heard-trial-recap-what-we-learned-2022-4">his defamation lawsuit against ex-wife Amber Heard</a> finished in June.Depp has signed a seven-figure, multiyear contract with Dior to resume his role as the face of the French fashion house's fragrance Sauvage, a source close to the deal has confirmed to Insider. The actor has been an ambassador for Dior since 2015, according to <a href="https://www.nytimes.com/2022/06/01/style/johnny-depp-dior-amber-heard.html">The New York Times</a>, and appeared in a mini film to promote Sauvage in 2019. <a href="https://www.insider.com/dior-sauvage-faces-backlash-native-american-culture-2019-8">Dior faced accusations of cultural appropriation</a> at the time, with many arguing that the fragrance's name and its marketing centered on Native American culture was offensive. On Monday, the 59-year-old actor and Dior Beauty shared <a href="https://www.instagram.com/p/Cg_rNZHN3rA/">their first partnership post</a> since the verdict in his court case, captioned: "Fearless yet human, just like Sauvage." In the black-and-white images shared on Instagram, taken by photographer Greg Williams, Depp can be seen playing guitar backstage at Olympia Hall in Paris ahead of a performance.A <a href="https://www.instagram.com/p/ChAIkIxtkiH/">second Instagram post</a> shared on Tuesday showed a bottle of Sauvage next to Depp's guitar, and Dior Beauty included a quote from Depp in the caption about how the scent brings back memories for him. A <a href="https://www.instagram.com/p/ChAisNoj9kV/">third post</a> from Dior Beauty, also shared on Tuesday, showed a video interview with Depp backstage. In the clip, he says it's "apt" to be performing at Paris' Olympia Hall as it's where he saw his ex-wife Vanessa Paradis perform and took his children to see Bob Dylan.<a href="https://affiliate.insider.com?u=https%3A%2F%2Fgo.skimresources.com%2F%3Fid%3D35871X1550380%26isjs%3D1%26jv%3D15.2.4-stackpath%26sref%3Dhttps%253A%252F%252Fwww.insider.com%252Fpost%252Fpreview%253Fpost_id%253D62f3f1ba1da02b3d515879bc%2526mode%253Ddesktop%26url%3Dhttps%253A%252F%252Fhypebeast.com%252F2022%252F8%252Fjohnny-depp-dior-sauvage-fragrance-ambassador-return-contract-renewal%26xs%3D1%26xtz%3D240%26xuuid%3Dd6e3adeb914dd765fe14393ef6f135ed%26xcust%3Dxid%253Afr1660154302589fie%26xjsf%3Dother_click__contextmenu%2520%255B2%255D">Hypebeast</a> reports that the images will be used in a new Dior campaign including Depp and his music. Dior Beauty did not immediately respond to Insider's request for comment.<h2>Dior didn't terminate Depp's brand ambassadorship during his trial</h2>When <a href="https://www.insider.com/johnny-depp-amber-heard-domestic-abuse-defamation-trial-virginia-2022-4">Depp brought a defamation suit against Heard in 2019</a> — alleging that she defamed him by describing herself as a victim of domestic abuse in a 2018 Washington Post op-ed — film franchises such as "Fantastic Beasts" and "Pirates of the Caribbean" <a href="https://www.insider.com/fantastic-beasts-johnny-depp-career-is-over">ended their professional relationships with the actor</a>.However, Dior did not terminate Depp's brand ambassadorship, according to <a href="https://www.nytimes.com/2022/06/01/style/johnny-depp-dior-amber-heard.html">The New York Times</a>. Although, as <a href="https://hypebeast.com/2022/8/johnny-depp-dior-sauvage-fragrance-ambassador-return-contract-renewal">Hypebeast</a> points out, the fashion brand "did limit its presence and connection with the 'Pirates of the Caribbean' actor during the height of the abuse allegations."<div type="image" title="Amber Heard and Johnny Depp." height="1500" width="2000" msid="93487531" hostid="261" sizebytes="100198"></div>While Depp was not directly named in Heard's article, <a href="https://www.insider.com/johnny-depp-amber-heard-verdict-trial-defamation-case-2022-6">he sought $50 million</a> in damages and the "Aquaman" actress countersued for $100 million in damages, Insider previously reported.A Virginia jury reached <a href="https://www.insider.com/johnny-depp-amber-heard-jury-verdict-finalized-without-settlement-2022-6">a verdict</a> on June 1, awarding Depp $10 million in compensatory damages and $5 million in punitive damages, while Heard was awarded $2 million in compensatory damages.<h2>Dior has faced controversy over its Sauvage fragrance in the past</h2>In August 2019, the brand was <a href="https://www.insider.com/dior-sauvage-faces-backlash-native-american-culture-2019-8">accused of cultural appropriation</a> after it released a video campaign that touted the fragrance as "an authentic journey deep into the Native American soul," as Insider's Chloe Pantazi previously reported.The clip, which no longer appears to be available online, featured Depp and also included Canku One Star of the Rosebud Sioux tribe performing a version of a war dance. The clip ends with Depp's voiceover saying: "We are the land. Dior."Many found the video to be disrespectful to Native American culture and some called out the racial undertones of the fragrance's name Sauvage, which translates to "savage" in English. In 2018, Wesley Morris wrote in a New York Times article that <a href="https://www.nytimes.com/2018/02/06/magazine/the-cost-of-being-savage-in-a-supposedly-civilized-world.html">the word "savage" is often tinged with racism,</a> especially in reference to those belonging to Native American and African-American communities.At the time, the Americans for Indian Opportunity (AIO), a nonprofit that advocates for indigenous peoples, told Insider that they worked with Dior on the project. "AIO does not speak for all Indigenous peoples," the AIO's executive director Laura Harris previously told Insider. "We are proud to have successfully achieved our goals of education and inclusion for this project with Parfums Christian Dior."A statement from the AIO provided to Insider at the time said that the collaboration came about after Depp — who was adopted by the Comanche Nation in 2012 after claiming Cherokee heritage — "reached out to his Comanche family to ask for their help to ensure Native cultures were portrayed appropriately."Depp was quoted in the statement as well, saying that "from the choice of location, wardrobe making, right down to casting and set design, AIO was involved."

Johnny Depp is back to endorsing a controversial Dior fragrance after his court battle with Amber Heard

<ul class="summary-list"><li>Actress Brie Larson shared her first workout in quarantine, led virtually by <keyword id="3016334" type="PERSON" weightage="60" keywordseo="Jason-Walsh">Jason Walsh</keyword>, who trained her for Marvel. </li><li>She was blunt about not having worked out in months, being on her period, and eating a cookie beforehand. </li><li>The equipment-free workout involved a warm-up, a flow, cardio bursts, and a cool down. </li></ul>If you haven't exercised much or at all the past several months, Brie Larson can commiserate. On Thursday, the "Captain Marvel" actress <a href="https://www.youtube.com/watch?v=Yf-ICD2shj0">shared on YouTube</a> what she says was her first workout in quarantine — a routine preceded by a cookie and accomplished while on her period. Jason Walsh, who trained Larsen for "Marvel," virtually led the equipment-free workout, which Larson had requested be only 10 minutes. It turned out to be closer to an hour and a half, but the 15-minute video clip sums up the warm-up, the flow, the finish, and the cool down. "It's unclear if anyone is actually going to do the workout along with us," a red-faced Larson said after, "or just enjoy watching me struggle."<h2>Larson was open with Walsh about her current state</h2>In the intro to the video, Larson said: "I think normalizing and vocalizing where we're at whether it's food poisoning or menstruating … being able to state that to your friend, to your trainer, and recognizing that every day is going to be different and every point in the day can be different" is important. She told Walsh she was on her period and was feeling the cookie in her belly. "My intention for this workout is to not throw up," she said. "It's been a while. I want to be easy on myself, be realistic about where I'm coming from and enjoy it while my mind flips out." Despite not honoring Larson's request for a 10-minute session, Walsh stuck to the intention: Aiming to wake up her muscles and joints, re-establish her nervous system patterns, and stick to a slow tempo. "The idea is to keep yourself off the ground," he said. "I want to keep your body in constant tension, no matter what we're doing, we want to keep moving around." <h2>The routine focused on full-body movements</h2><div type="image" title="Brie Larsen Jason Walsh exercise workout" height="1606" width="2870" msid="77289947" hostid="261"></div>In the warm-up, Walsh led Larson in slow full-body movements like a sumo squat with lateral shifting. "This is a really good way to get every joint angle," Walsh said. The flow included variations on yoga poses like <a href="https://www.insider.com/plank-benefits">planks</a>, upward dog, and crab. "I feel my mortality in a way that I haven't in a while," Larson said. "The finish" involved high-intensity cardio movements like lateral skater jumps and squat jumps. During the cool-down, Walsh and Larsen stretched and breathed. "It's unclear if anyone is actually going to do the workout along with us," a red-faced Larsen said after, "or just enjoy watching me struggle."<h2>Experts suggest easing into <keyword id="6358589" type="ORGANIZATION" weightage="60" keywordseo="exercise">exercise</keyword> after time off </h2>If exercise has taken a backseat during quarantine or never been a part of your life at all, <a href="https://www.insider.com/how-to-start-a-new-workout-habit-in-quarantine-2020-4">experts suggest being realistic about your current fitness</a>, aiming for a varied routine to keep you motivated, keeping track of your workouts, and most importantly, having fun. "Look for something that gets you moving and seems fun and enjoyable," personal trainer Bryan Goldberg previously told Insider. "It will make things easier to stick with." <ul class="read-more-links"><li>Read more:</li><li><a href="https://www.insider.com/how-to-start-a-new-workout-habit-in-quarantine-2020-4">Personal trainer: How to start a new home workout routine in quarantine, even if you're new to fitness</a></li><li><a href="https://www.insider.com/does-chloe-ting-workout-work-for-getting-abs-burning-fat-2020-7">Chloe Ting's YouTube workouts probably won't give you six-pack abs — here are 4 things she doesn't tell you about getting fit</a></li><li><a href="https://www.insider.com/4000-calorie-diet-hugh-jackman-get-shredded-to-play-wolverine-2020-7">A fitness model tried the 4,000-calorie-a-day Wolverine diet, but he didn't end up ripped like Hugh Jackman</a></li><li><a href="https://www.insider.com/if-not-sore-after-workout-was-it-still-good-doms-2020-7">I rarely feel sore the day after exercise. Does that mean my workouts aren't doing any good?</a></li></ul>

Brie Larson shared her first workout in quarantine and it looks super intense, with skater jumps, planks, and sumo squats

<ul class="summary-list"><li>With gyms in many areas closed for the foreseeable future, both <keyword id="6358589" type="ORGANIZATION" weightage="60" keywordseo="exercise">exercise</keyword> enthusiasts and newbies have turned to online <keyword id="24256" type="ENTERTAINMENT" weightage="60" keywordseo="workout">workout</keyword> videos for inspiration. </li><li>Although Youtube, Instagram, and beyond have plenty of free, convenient videos, not all of them are led by qualified professionals and some won't be as effective long-term. </li><li>A quality workout will help you build muscle and strength over time, and doesn't make unrealistic promises, according to <keyword id="18974" type="COMPANY" weightage="60" keywordseo="fitness">fitness</keyword> expert <a href="https://www.lr.edu/academics/faculty-feed-major-pages/~const-id/3075">Alex Koch</a>. </li></ul>If, like many of us, you've taken to the internet to find a way to work out during the pandemic, the number of options and programs available can be overwhelming. And without a prior background in fitness, it can seem impossible to know which one to choose, or tell if a workout is worth your time. The good news is you're likely to see some benefits from doing just about any online workout, and there's very little risk involved, according to <a href="https://www.lr.edu/academics/faculty-feed-major-pages/~const-id/3075">Alex Koch,</a> professor of exercise science at Lenoir-Rhyne University. Koch added that for more experienced athletes or beginners looking to build strength and muscle more effectively, sticking to evidence-based exercise programs will give you the most value for your sweat. <h2>If you're new to exercise, any amount of activity can be beneficial</h2>For people who are just starting out with exercise, Koch said nearly any program that gets you moving can be a good starting point, and there's a relatively low risk of injuring yourself if you stick to body weight or light weight exercises."It's infinitely more effective than doing nothing. Most exercise is going to be safe and you'll see some benefits," he said.Even a shorter workout, between 10 and 20 minutes, can be effective.Many beginners' workouts will cycle through a timed amount of a lot of different movements without repeating. This kind of circuit can be a good option if you're short on time. "Not having time to exercise is the number one barrier for exercise. Circuit training is fine for that, with metabolic and some strength benefits, and it gets you in and out fairly quickly," Koch said. The bottom line is, if you enjoy an exercise routine and can stick to it, there's no reason to overthink your workout program as a beginner. <h2>Avoid unqualified influencers or exaggerated promises</h2>That said, it's still best to try to find a qualified instructor, even if the program is free, since you'll be more likely to get a good workout and avoid pitfalls like plateaus or repetitive use injuries. Koch recommends looking for credentials, whether that's through a university program or qualified personal training certification.And just because someone has abs, doesn't mean they'll be able to teach you how to get them, he added."If you go by appearance, that's a mistake. You can have a great physique that's mostly genetics," Koch said. In fact, it can be a red flag when exercise programs focus exclusively on weight loss or fat-burning, or on specific promises such as six-pack abs in a set time period. That's because science shows that <a href="https://www.insider.com/not-losing-weight-even-when-exercising-2019-1">exercise has relatively little to do with losing significant body fat</a>, which is primarily a result of <a href="https://www.insider.com/how-to-lose-weight">changing your eating habits</a>. In particular, steer clear of programs that claim to spot reduce fat, or burn fat on particular areas of the body such as the midsection or legs. "There's so much research that you can't do that. If they suggest it, be skeptical," Koch said.<div type="image" title="home exercise burpees" height="3462" width="4617" msid="77674581" hostid="261"></div><h2>To maximize strength and muscle gains, it's best to vary your training </h2>A problem with many free workouts, though, is that they involve doing similar routines every day. That can make for a convenient exercise session, but it can compromise your fitness gains over time."If you're a non-exerciser, it's a fine place to start, but you're going to plateau quickly. After a month of the same workout, you'll be about as fit as you're going to get," Koch said. At that point, you'll want to change things up if you want to gain strength and muscle mass (and even if your goal is weight loss, <a href="https://www.insider.com/healthy-fat-weight-loss-maintain-muscle-exercise-fitness-tips-2019-6">building muscle can help</a> by raising your base metabolism, burning more calories). To do that, adding variation in intensity is key.You'll want to work different muscle groups on different days (what's known as an exercise "split") to avoid overtraining any one type of movement. To use one simple example, you might opt to work leg muscles like your quads, hamstrings, and glutes on Monday and Wednesday, and train upper body muscles like your chest, shoulders, and back on Tuesday and Thursday. In each of these more focused workouts, it's best to concentrate on a few targeted exercises, and repeat them in a single workout to get the most out of your muscles, according to Koch. "If you want to see the most benefits in building strength and muscle, evidence suggests doing multiple sets, with more rest between sets, is better," he said. You can also prioritize compound movements that hit multiple muscle groups, like deadlifts, squats, overhead presses, push-ups, and pull-ups to further boost your gains. <h2>Keeping a fitness journal can help you track whether a workout is effective</h2>Finally, one of the best ways to evaluate a workout's effectiveness is to track your progress over time. Koch suggests objective measurements, such as how many reps or sets you can complete, or how much weight you can use. But subjective measures are also important, including how you feel during and after a workout. "Even if you're not doing maximum effort all the time, if you can do the same thing and it feels easier, that's progress," Koch said. Read more:<a href="https://www.insider.com/does-chloe-ting-workout-work-for-getting-abs-burning-fat-2020-7">Chloe Ting's YouTube workouts probably won't give you six-pack abs — here are 4 things she doesn't tell you about getting fit</a><a href="https://www.insider.com/how-to-build-muscle-without-gym-equipment-according-to-experts-2020-7">How to substitute barbells, pulley systems, and treadmills with at-home exercises, according to personal trainers</a><a href="https://www.insider.com/how-much-should-you-sweat-during-a-workout-expert-scientist-2020-8">Sweating a lot during a workout may mean you're more fit, according to a sweat scientist</a>

A fitness expert explains how to tell if a free online workout is worth your time, whether you're an athlete or new to fitness

<ul class="summary-list"><li>It's a common misconception that the more you <keyword id="6374994" type="UNKNOWN" weightage="60" keywordseo="sweat">sweat</keyword>, the more effective the workout. But according to a sweat scientist, there are a lot of factors that affect how much sweat you produce and how sweaty you feel. </li><li>It's true that effort generates sweat, but genetics, body mass, and environmental factors all play a role in how sweaty your workout is.</li><li>Very fit people, particularly those trained in endurance sports, also sweat more. </li></ul>If you've ever finished a workout and found yourself disappointed not to be drenched in sweat, you're not alone — many people consider sweating profusely to be a sign of vigorous <keyword id="6358589" type="ORGANIZATION" weightage="60" keywordseo="exercise">exercise</keyword>. But you don't need to sweat to get a good workout, according to <a href="https://www.gssiweb.org/en/about/Our-Team/lindsay-baker-phd">Dr. Lindsay Baker</a>, sweat expert and principal scientist at the Gatorade Sports <keyword id="41551" type="ENTERTAINMENT" weightage="60" keywordseo="science">Science</keyword> Institute.Baker told Insider that many factors can influence overall sweatiness, and research on how and why people sweat can offer valuable insight into how the human body adapts to exercise and recovers afterward. <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0093976">Research suggests</a> <a href="https://pubmed.ncbi.nlm.nih.gov/20696786/">that</a> the more an athlete works out, particularly doing aerobic activities such as distance running, the sweatier they tend to be. "All other things being equal, the more endurance training you do, the more you'll sweat, and you'll also start sweating sooner," she said. Paying attention to how much you sweat offers insight into your overall <keyword id="18974" type="COMPANY" weightage="60" keywordseo="fitness">fitness</keyword> level, and help you both prepare for a grueling workout and bounce back more quickly afterward. <h2>Sweating less in a workout isn't necessarily a cause for concern</h2>Intensity is just one factor in how much you sweat. Generally, the more effort you exert, the more heat your body generates, which triggers the body to produce more sweat, according to Baker.That's because sweat functions as the body's cooling system. When you start to heat up, during exercise or otherwise, your sweat glands produce liquid on the surface of your skin. As that liquid evaporates in contact with the air, it uses energy in the form of heat from your skin, helping stabilize your body temperature. But how much you sweat is based on personal factors like genetics, gender and weight. People with more body mass, for instance, tend to sweat more, since it requires more effort to move the larger mass than it does for a smaller person.Environmental conditions like ambient air temperature and humidity also determine how quickly sweat evaporates, and therefore how much you see (and feel) on your body. "How visible the sweat is on your skin varies depends on a lot of factors," Baker said. "Outside in dry, windy conditions, you could be sweating a lot but won't necessarily notice it.Depending on these factors, you might work out without sweating much at all, and that doesn't necessarily mean you didn't work hard, or that you're dehydrated.Similarly, there's no need to be alarmed if you're sweating a lot. In researching hundreds of athletes, Baker has found that the average amount of sweat is about a quart per hour, but that can vary widely, from less than half a quart to three quarts or more.So, while sweatiness is one way to judge the quality of your workout experience, it's not the only factor. <h2>Fit people tend to sweat more, as their bodies adapt and they're able to sustain higher intensity workouts</h2>How much you sweat is also determined by how much fitness experience you have, particularly with endurance training, according to Baker. That's because the body learns to anticipate an impending workout as soon as you start warming up, and springs into action to start cooling you down by producing sweat. "If you've become adapted to exercise, your body responds by becoming better able to regulate your body temperature by starting to sweat sooner and more so you can dissipate heat and keep your core temperature at a safe level," Baker said. Well-trained athletes are also able to sustain higher levels of intensity during their workout, which also generates more sweat, she said. The sweatiest athletes, according to Baker, are endurance runners, but American football players are a close second, since the sport requires heavy equipment and some roles (such as defensive lineman) require a higher body mass. <div type="image" title="health wellness weightless fit fitness exercise weights resistance bands gym work out yoga 9" height="1667" width="2500" msid="77511406" hostid="261"></div><h2>Regardless of how much you sweat, don't forget to hydrate</h2>One side effect of sweating is that you lose fluids and electrolytes (minerals essential for <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword>, like sodium and potassium), which you then need to replenish or risk dehydration.The easiest way to keep track of hydration is through your urine. If it's dark in color or infrequent, you're likely not drinking enough water. One solution is to be proactive and start sipping before you work out. "A lot of athletes don't think about drinking and hydrating during the day until it's too late and they have to catch up," Baker said. "It's really important to think about hydration 24/7 and to start off your exercise on the right foot by starting hydrated. "The amount you sweat matters here. Baker said you can gauge how much you're sweating by weighing yourself before and after. If you weigh less, that indicates you need to drink more fluids to replace what you've lost in the sweating process. Eating a salty snack along with your post-workout drink can also help replace electrolytes, Baker said, so you can avoid side effects like excessive fatigue and muscle cramping. Read more:<a href="https://www.insider.com/does-chloe-ting-workout-work-for-getting-abs-burning-fat-2020-7">Chloe Ting's YouTube workouts probably won't give you six-pack abs — here are 4 things she doesn't tell you about getting fit</a><a href="https://www.insider.com/how-to-build-muscle-without-gym-equipment-according-to-experts-2020-7">How to substitute barbells, pulley systems, and treadmills with at-home exercises, according to personal trainers</a><a href="https://www.insider.com/new-study-brain-boosting-exercise-benefits-possible-in-pill-form-2020-7">The memory-boosting effects of working out could be bottled into an 'exercise pill,' a study found</a>

Sweating a lot during a workout may mean you're more fit, according to a sweat scientist

<div class="KonaFilter image-container display-table float_right"><div><div class="image on-image">By ChloeVegan burger and fries at By Chloe</div></div></div>The day has come for restaurants that dare to be different. Nation's Restaurant News has released its roster of <a href="http://nrn.com/emerging-chains/meet-2016-breakout-brands?PK=UM_NRNwebMarch2a&amp;utm_rid=CPG06000001658553&amp;utm_campaign=8048&amp;utm_medium=email&amp;elq2=7eaaf3d76d274db98032f3af3b73827c#slide-2-field_images-157871">the Breakout Brands of 2016</a>, and the trend of the year is quirky creativity. "What the concepts have in common is that they all break the mold," the foodservice industry publication writes. "These new emerging restaurant brands bring customers a unique experience, tapping into hot trends and taking innovative approaches to food and service."Here are five new brands that are changing the restaurant industry as we know it. <h3>Xi'an's Famous Foods</h3><h3><div class="KonaFilter image-container display-table"><div><div class="image on-image">Hollis Johnson</div></div></div></h3>Xi'an serves authentic cuisine from the Shaanxi province in northwest China, with menu items such as <a href="http://www.businessinsider.com/xian-famous-foods-named-best-restaurant-2016-01">spicy cumin lamb burgers, pork "zha jiang" noodles, and "spicy and tingly" beef noodle soup</a>. The nine-location chain has come a long way from a food stall in the basement of a mall in Queens, with celebrity fans including Anthony Bourdain and Bobby Flay. In January, Xi'an was named the second-best Chinese restaurant in America by <a href="http://go.redirectingat.com/?id=35871X943606&amp;site=businessinsider.com&amp;xs=1&amp;isjs=1&amp;url=http%3A%2F%2Fwww.timeout.com%2Fusa%2Frestaurants%2Fbest-chinese-restaurants-in-america&amp;xguid=715c2c82cc5dbb863b311b85a5973711&amp;xuuid=d706e35def1976e1bc758a96a9e39213&amp;xsessid=&amp;xcreo=0&amp;xed=0&amp;sref=http%3A%2F%2Fwww.businessinsider.com%2Fxian-famous-foods-named-best-restaurant-2016-01&amp;pref=http%3A%2F%2Fwww.businessinsider.com%2Fs%3Fq%3Dxi%2527an%2527s%2Bfamous%2Bfoods&amp;xtz=300">TimeOut US</a>. <h3>Sweetfin Poké</h3><div class="KonaFilter image-container display-table"><div><div class="image on-image">Sweetfin Poké/Facebook</div></div></div><a href="http://www.businessinsider.co.id/poke-will-be-the-next-big-food-trend-2016-1/11/#.VtcCBpMrKi4">Sweetfin Pok</a><a href="http://www.businessinsider.co.id/poke-will-be-the-next-big-food-trend-2016-1/11/#.VtcCBpMrKi4">é</a> is paving the way to make the Hawaiian raw fish dish a mainstream lunch go-to. Customers can build their own bowls of poké at the restaurant, with bases including spicy tuna, salmon, snapper, and tofu. Sweetfin is located in Santa Monica, California, and has plans to open five more locations in the Los Angeles area this year. <h3>Intelligentsia Coffee <div class="KonaFilter image-container display-table"><div><div class="image on-image"><a href="http://www.flickr.com/photos/nalundgaard/2619443347/">Flickr/nalundgaard</a></div></div></div></h3>The Chicago-based premium coffee chain is a hipster favorite (and <a href="http://www.businessinsider.com/victorias-secret-models-diet-tip-warm-water-2015-10">Victoria's Secret model</a> approved). In November, <a href="http://www.businessinsider.com/peets-coffee-buys-intelligentsia-coffee-2015-11">Peet's acquired a majority stake</a> in the 10-location chain, bringing Intelligentsia into its parent company's coffee-heavy portfolio that includes Stumptown Coffee Roasters, Caribou Coffee, and the Einstein Noah Restaurant Group. <h3>Eatsa <div class="KonaFilter image-container display-table"><div><div class="image on-image">Jillian D'Onfro/Business Insider</div></div></div></h3>Eatsa is a rare restaurant that requires zero human contact. The two-location concept is almost fully automated, functioning like a vending machine <a href="http://www.businessinsider.com/eatsa-fully-automated-restaurant-chain-2016-2">that spits out freshly-prepared food</a>. The menu is super healthy, with $6.95 quinoa bowls featuring toppings like portobello mushroom, edamame, corn, salsa, guacamole, onions, pears, spaghetti squash, and more. <h3>By Chloe</h3><div class="KonaFilter image-container display-table"><div><div class="image on-image">By Chloe</div></div></div>As fast-food gets health-savvy, By Chloe is precisely on trend. The fast-casual restaurant serves up food that is 100% vegan, plant-based, and kosher certified. However, the menu is intended to appeal to vegans and non-vegans alike, with a menu packed with meat-free tacos, burgers, french fries, and pasta. <div class="margin-top"> <h3>NOW WATCH: <a href="http://www.businessinsider.com/sushi-in-a-bowl-healthy-fast-food-trend-2016-2">Poké is the next healthy fast food trend</a></h3> <div> <div> <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="MwYm9sMDE6GE7eYR3JA02qpPOo3ZPAs1" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div> </div> </div> </div>

The 5 break-out restaurant brands of 2016

<ul class="summary-list"><li>74-year old Joan MacDonald has built a huge following on Instagram after she started working out with her daughter in 2017.</li><li>Now, MacDonald is a <keyword id="18974" type="COMPANY" weightage="60" keywordseo="fitness">fitness</keyword> influencer in her own right, offering workout tips, motivation, and life advice to more than 850,000 followers.</li><li><keyword id="6358589" type="ORGANIZATION" weightage="60" keywordseo="exercise">Exercise</keyword> is one of the best things you can do for your <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> as you age. It reduces the risk of illness, and boosts mood and brain health.</li></ul>Joan MacDonald is not your typical Instagram fitness model. At age 74, she's sporting a trim physique and seriously toned triceps, biceps, and shoulders that would be impressive on someone decades younger.But she'd be the first to tell you it didn't happen overnight. MacDonald first starting working out in 2017 with the help of her daughter, Michelle MacDonald, a chef, yoga instructor, and holistic health coach. Now, she shares her exercise routines with more than 850,000 followers on Instagram, along with tips and words of wisdom she's gleaned throughout her life. "Life is so short. Make sure you are building something beautiful for yourself and always tell the people that you love how much you love them. Do it now, don't wait," she said in <a href="https://www.instagram.com/p/CDjBA8ijCaD/?utm_source=ig_web_copy_link">one post</a>. Initially, MacDonald aimed to lose some weight, but 10 months into her progress, she decided she had lost enough and started to focus on gaining muscle instead. Now, she routinely aces advanced exercises like pull-ups, hanging leg raises, and lower body movements like hip thrusts with more than 200 pounds. <h2>Her biggest advice is to be patient and persistent with your fitness journey</h2>MacDonald launched her Instagram account, Train With Joan, in July 2017 to document her fitness progress."My advice to you all: once you start just keep on going. It's all about the small daily successes in life," she <a href="https://www.instagram.com/p/BW2VCNOF7Ku/?utm_source=ig_web_copy_link">posted</a>.And that's exactly what she did. The account now shows a record of her transformation, week to week, as she gains confidence in the exercises and continually improves her strength, balance and mobility. Although MacDonald has an impressive physique, she doesn't focus on the aesthetic benefits of exercise as much as how it can benefit your health and wellbeing.Core exercises and back exercises aren't just useful for six-pack abs or to look good in spaghetti straps, although that's a bonus. These movements also improve your posture and the health of your spine, MacDonald notes in her videos. And rather than going for heavy weights, MacDonald prioritizes excellent form and range of motion, which are goals even young athletes should strive for. <h2>Exercise is important for health as we age</h2>MacDonald has told her Instagram fans that her fitness journey was one of the best choices she's ever made for her health, and there's evidence to back that up. Extensive research shows that regular exercise is one of the most effective ways to stay mentally and physically health as you age. <a href="https://www.businessinsider.com/health-diet-fitness-tips-for-long-life-aging-2019-6#staying-fit-can-also-help-keep-your-brain-strong-2">It reduces the risks of chronic illness, helps prevent cognitive decline</a>, <a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-017-0584-3">improves mood, and can even fend off loneliness, since the gym is often a social environment.</a>While <a href="https://www.businessinsider.com/health-diet-fitness-tips-for-long-life-aging-2019-6#in-addition-to-cardio-incorporate-some-lifting-into-your-routine-3">weight lifting is great exercise, and not just for body builders</a>, you don't have to pump iron to see the benefits.<a href="https://www.businessinsider.com/best-workouts-types-exercise-2017-10">Studies have shown one of the most healthful types of exercise is simply going for regular walks</a>, which you can start incorporating into your routine at any age. Read more:<a href="https://www.insider.com/how-much-should-you-sweat-during-a-workout-expert-scientist-2020-8">Sweating a lot during a workout may mean you're more fit, according to a sweat scientist</a><a href="https://www.insider.com/does-chloe-ting-workout-work-for-getting-abs-burning-fat-2020-7">Chloe Ting's YouTube workouts probably won't give you six-pack abs — here are 4 things she doesn't tell you about getting fit</a><a href="https://www.insider.com/new-study-brain-boosting-exercise-benefits-possible-in-pill-form-2020-7">The memory-boosting effects of working out could be bottled into an 'exercise pill,' a study found</a>

A 74 year-old Instagram fitness model can do pull-ups, burpees, and 200 pound weighted hip thrusts

<div type="image" title="Chadwick Boseman weight loss" height="1165" width="1554" msid="77896829" hostid="261"></div><ul class="summary-list"><li>Actor <keyword id="1635781" type="PERSON" weightage="60" keywordseo="Chadwick-Boseman">Chadwick Boseman</keyword> died last week of colon cancer, a diagnosis he kept secret from the public for four years.</li><li>During his illness, Boseman was mocked online for his noticeable <keyword id="6358794" type="UNKNOWN" weightage="60" keywordseo="weight-loss">weight loss</keyword>.</li><li><keyword id="17819" type="ORGANIZATION" weightage="60" keywordseo="weight">Weight</keyword> or weight changes are usually shrouded in a variety of factors.</li><li>Without knowing the full context, a cursory comment might inadvertently praise or shame someone dealing with a serious physical or mental <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> condition. </li></ul>Chadwick Boseman, the actor best-known for <a href="https://www.insider.com/chadwick-boseman-world-mourns-death-of-black-panther-star-2020-8">starring in Marvel's "Black Panther," died August 28</a>, after four years of silently battling colon cancer.During that time, Boseman was seen and pictured looking much smaller in bulk than his character in the global-hit movie.As is often the case, one picture sparked a million comments, and a discource that took on a momentum of its own. Fans and media offered their opinions, speculating about the cause of his weight change online. Many took that speculation to the comment section of Boseman's own social media posts.Though some fans reacted with concern, wondering if he might be sick, others mocked and shamed the actor, implying that he must be using drugs. Some lamented his loss of muscle.We now know that many mistakenly assumed Boseman's weight change to be a personal choice or lifestyle change, rather than a serious illness. It is just another example of how we so often miss the mark, with hurtful consequences. <a href="https://www.strongcoffey.com/">Kelly Coffey</a>, a certified personal trainer and <a href="https://791v537y.pages.infusionsoft.net">health coach</a>, told Insider that the body-shaming directed at Boseman, a role model to many, summed up how we talk about people's bodies online.The revelation of his death, which explained the weight loss, underscored a lack, and a need, for compassion in the way we talk about weight loss or gain without knowing the broader picture."The fact that Boseman had been criticized for his weight loss speaks to how superficially most people view others when their sole basis for judgment is the images they see online," Coffey said. "It's up to us to remember that what we see doesn't represent anything close to the whole story. It's on us to practice being respectful of and compassionate toward all people and all bodies, always."The conversation about Boseman's body-shaming echoes previous vitriolic debates about celebrities like Adele and Jason Momoa, and is a reminder that sometimes the best policy for commenting on weight loss is to simply mind your own business. <h2>Don't assume a person's health based on their weight</h2>It's a myth that <keyword id="24800" type="PERSON" weightage="60" keywordseo="weight-gain">weight gain</keyword>, or loss, is automatically better or worse for health. That depends entirely on context, including a person's overall health and life circumstances.The reality is, healthy bodies come in a variety of shapes and sizes, and <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/770362#SEC4">external appearance is a notoriously bad marker of internal health</a>, research has shown. Weight fluctuations can happen for a variety of reasons, including by choice, from unexpected shifts in physical or mental health, or due to changing circumstances in someone's life. That doesn't stop people from making <a href="https://www.insider.com/how-to-talk-about-quarantine-15-weight-gain-jokes-memes-2020-4">frequent jokes or jabs about weight online</a>, however. Body shaming, which can happen to people of all genders and sizes, is linked to <a href="https://psycnet.apa.org/record/2012-14627-021">poor self image</a> and worse health outcomes, according to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6565398/">research</a>.Boseman faced criticism for losing weight from his muscular <keyword id="587725" type="ORGANIZATION" weightage="60" keywordseo="black-panther">Black Panther</keyword> appearance, highlighting how being perceived as too skinny or small can be one source of shaming, <a href="https://qz.com/quartzy/1663935/jason-momoas-dad-bod-highlights-the-issue-of-male-body-shaming/">particularly for men.</a> But weight gain can be subject to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2866597/">even more stigma</a>. Even famously-ripped actor <a href="https://www.insider.com/jason-momoa-body-shaming-dad-bod-hawaii-protest-tmt-2019-8">Jason Momoa was body-shamed</a> for appearing in public without his signature six-pack abs. A muscular, lean physique is one of many idealized body images that can be unrealistic for most people, <a href="https://www.insider.com/jason-momoa-aquaman-how-to-get-a-six-pack-2019-7">requiring good genes and a lot of work to achieve and sustain</a>. Both losing and gaining weight could be related to a variety of mental health issues or physical illnesses. These include cancer, as in Boseman's case, but also anxiety, depression, and more. <h2>The best intentioned weight comments can be harmful</h2>As a result, well-meaning compliments about someone's weight changes could be embarrassing if it was unintentional and something the person is self-conscious about. Even worse, it could send an accidental message that you value their appearance more than their overall health, potentially reinforcing unhealthy habits of weight management, including eating disorders. Instead, consider framing your compliment or comment in a weight that doesn't center weight, said Rebecca Scritchfield, registered dietitian nutritionist and the author of <a href="http://www.bodykindnessbook.com/" target="_blank" rel="noopener">Body Kindness</a>, a book about developing positive body images without dieting."It's possible to be aware that weight stigma exists in society and it's wrong while remembering that you love your friend unconditionally at all sizes and with any self-care habits," she said. "In this way you are waiting for your friend to be the person who brings up weight, and you're supporting their happiness and worthiness at the same time."And if you have concerns about someone's health based on their weight changes, you should do some self-reflection before you speak up to assess your true motivations and intentions, Scritchfield said. "I would consider asking yourself: 'Why must I say something about weight loss and what do I hope will happen as a result of the conversation?'" she said. "If you still feel compelled to bring up a weight concern, ask for permission to talk about it first, write down exactly what you want to say, sleep on it and make sure that you believe the chances of you being helpful are greater than the chances of doing harm."<h2>If you're not sure, ask (or mind your own business)</h2>Since weight changes are complex, discussions about it should be too, Coffey previously told Insider with regard to <a href="https://www.insider.com/is-it-ever-ok-to-compliment-celebrate-weight-loss-2020-5">Adele's weight loss photos</a>. If you suspect someone may be proud of their weight loss or gain, and want to support or affirm them, it's best to just ask them directly how to do so, Coffey said. "Ask them what they doing, how they're feeling, and then celebrate whatever thing they express pride in," she said. "Let them tell you what they want you to be excited about for them."These approaches are related of the <a href="https://www.insider.com/what-is-body-neutrality-explainer-2020-8">concept of "body neutrality,"</a> which focuses on how people feel and what they can do, allowing for fluctuations and nuance in their relationship to their bodies without implicit judgment. Although this can be a helpful tool for engaging with weight change in a more nuanced way, whether comments on someone's weight are appropriate really depends on your relationship to that person. If you don't know someone well, or don't know the circumstances of their weight change, it's a safe bet to just keep your opinion to yourself. "The only person's body, story, history, and circumstances that we can possibly judge honestly is our own. And even there, our aim should be respect and compassion, first and foremost," Coffey said. Read more:<a href="https://www.insider.com/what-to-know-about-colon-cancer-symptoms-diagnosis-chadwick-boseman">What you need to know about colon-cancer symptoms, diagnosis, and treatment</a><a href="https://www.insider.com/is-it-ever-ok-to-compliment-celebrate-weight-loss-2020-5">Adele's birthday photo is all over social media, but some say complimenting her smaller body is fat-phobic</a><a href="https://www.insider.com/does-chloe-ting-workout-work-for-getting-abs-burning-fat-2020-7">Chloe Ting's YouTube workouts probably won't give you six-pack abs — here are 4 things she doesn't tell you about getting fit</a>

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<ul class="summary-list"><li>As gyms search for ways to safely reopen during the pandemic, some are moving outdoors.</li><li>I tried an outdoor, socially-distanced <keyword id="24256" type="ENTERTAINMENT" weightage="60" keywordseo="workout">workout</keyword> class in New York City, and was pleasantly surprised at how comfortable I felt exercising with others. </li><li>The circuit-style workout helped keep plenty of distance between people and there was no shared equipment, helping to minimize the risks even though people weren't wearing masks. </li></ul>On a typical work day, I used to spend all morning looking forward to my lunch break, when I'd duck out to the nearby <keyword id="18974" type="COMPANY" weightage="60" keywordseo="fitness">fitness</keyword> center and spend up to an hour in uninterrupted bliss on the rowing machine, free weights, and my nemesis, the resistance bike.In March, everything changed. I went from working out nearly every day, often twice a day with roller derby practice, to not having been to the gym in five months. Though I've still worked out at home, it's difficult to match the intensity and adrenaline of a proper gym class. When my editors asked me if I'd be willing to check <a href="https://bkfitstudios.com">BK Fit Studios' outdoor location in Brooklyn,</a> New York, I don't think I've ever responded more quickly to a work message.My assignment was to try out BK Fit's group session, one of many outdoor fitness options that have popped up in recent months in New York City. BK Fit (which <a href="https://www.insider.com/gyms-are-dropping-crossfit-brand-after-glassman-george-floyd-comments-2020-6">rebranded earlier this summer after controversy from fitness giant CrossFit</a>) initially adapted with small group meetings in local parks, but has since secured a dedicated outdoor space, outfitted with everything you'd need for even the most demanding workout, from barbells and rowers to plyo boxes and pull-up bars. Despite my initial enthusiasm, I was a bit worried about how it would feel to work out around other people again. But I didn't feel uncomfortable at all. The class featured circuit-style training, a limited class size, and safety precautions like hand sanitizer.I found it to be effective, relatively low risk, and a model for how group classes might reopen in the future. <div type="image" title="Brooklyn Outdoor workout BK Fit coach" height="1667" width="2223" msid="77594712" hostid="261"></div><h2>The workout was intense, but not crowded</h2>The hour-long workout was broken into a warm up, a strength building portion, and a high-intensity conditioning section.The classes, which cost $29 for drop-ins, are limited to no more than 13 people, and the session I attended was nearly full.Since we were all working out vigorously, sweating, and breathing hard, I expected to feel at least a little anxious about other people's germs.But the outdoor space was big enough that I had well over six feet of space in all directions to myself for most of the workout. Even when we were moving around the space and grabbing equipment, people respected each other's space throughout the class.As a dedicated gymgoer, I'm no stranger to having to fight for personal space during a workout. I hope we all remember to continue this respect forever, pandemic or not. <div type="image" title="outdoor workout barbell row" height="1667" width="2223" msid="77594716" hostid="261"></div><h2>A bonus of having a limited class size is more one-on-one instruction</h2>Because of the small class size, the instructors had time to work with each of us on our form and provide feedback. This was especially useful since the strength move of the day was barbell hang power cleans, a lift that I have little experience with. Barbell lifting is a highly technical skill that can take months to get comfortable with, so a good trainer is essential. After some patient coaching, I felt like I made major improvements by the end of the class. <div type="image" title="outdoor workout class barbell" height="1667" width="2222" msid="77594723" hostid="261"></div><h2>Functional fitness and circuit training are great for social distancing</h2>This style of workout also turned out to be perfect for maintaining personal space. Many functional fitness, cross-training, or circuit-style classes involve completing a series of movements in sequence.In this case, the metabolic conditioning circuit was a 200 meter run, ten box jumps, and eight hang power cleans, followed by a minute of rest. We did five rounds of this, with the goal of completing them as quickly as possible. Since everyone's speed and fitness level varies, each person in the class was at a different stage of the circuit at any given time. As I was stepping outside the gym space for my run around the block, some of my classmates were partway through the run or still working on their weights. That meant I was able to keep enough space the entire time. Circuit training sometimes involves partner work, but in this class we were all working out solo. There was enough equipment that we didn't have to share, which helped further reduce the risk of spreading germs. <div type="image" title="BK outdoor workout box jumps" height="1667" width="2223" msid="77594728" hostid="261"></div><h2>Wearing a mask while working out was inconvenient, but doable</h2>I was a bit surprised that no one in the class was wearing a mask, and was uncertain about whether to wear one myself. Aside from a few outdoor runs, I typically <keyword id="6358589" type="ORGANIZATION" weightage="60" keywordseo="exercise">exercise</keyword> in my house without a mask, so I wasn't sure if it would impair my breathing.I decided to try wearing a mask even though there was plenty of space between people, just to see how it felt. It made me feel uncomfortably warm in the humid heat of the day. But I didn't find it difficult to breath, even while running, jumping, and lifting weights.<div type="image" title="Outdoor workout kettlebell split squat" height="1667" width="2223" msid="77594732" hostid="261"></div><h2>I had to take the mask off by the end of the workout because it was too sweaty and humid</h2>Halfway through, I noticed my mask had become saturated with sweat, m<a href="https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/cloth-face-cover-guidance.html">aking it difficult to breath</a> and <a href="https://www.nursingtimes.net/clinical-archive/infection-control/the-effectiveness-of-surgical-face-masks-what-the-literature-shows-30-09-2003/">also less effective</a>. At that point, I pulled it down around my neck and completed the workout while keeping a safe distance from others. Afterward, I swapped it out for a dry mask I had brought with me, using plenty of hand sanitizer, so I felt <a href="https://www.insider.com/how-to-make-good-enough-choices-during-the-coronavirus-pandemic-2020-5">the risks (while not zero) were minimal.</a><div type="image" title="outdoor gym working weight lifting" height="1667" width="2222" msid="77594735" hostid="261"></div><h2>Overall, I felt comfortable working out around other people outdoors, and would recommend it if you need help or motivation</h2>After the workout, as we were all carefully wiping down our equipment, I was exhausted but also exhilarated. I realized I had missed the feeling of a group workout. Although it's possible to exercise and replicate some moves while working out at home, <a href="https://www.insider.com/how-to-build-muscle-without-gym-equipment-according-to-experts-2020-7">the biggest benefit of going to the gym is the camaraderie and motivation you get from other people, and that's impossible to replace</a>.While any social activity has risks, the benefits of my group workout far outweighed any discomfort I felt exercising out with other people. I have some home gym equipment and enough knowledge to write my own workouts, so I'm not in a hurry to get a group fitness membership just yet. But his type of class could be a great option for people who aren't sure where to start or could use some help in creating a workout plan.And whenever I want some quality time with a barbell, I'll be back. Read more:<a href="https://www.insider.com/how-much-should-you-sweat-during-a-workout-expert-scientist-2020-8">Sweating a lot during a workout may mean you're more fit, according to a sweat scientist</a><a href="https://www.insider.com/how-to-build-muscle-without-gym-equipment-according-to-experts-2020-7">How to substitute barbells, pulley systems, and treadmills with at-home exercises, according to personal trainers</a><a href="https://www.insider.com/does-chloe-ting-workout-work-for-getting-abs-burning-fat-2020-7">Chloe Ting's YouTube workouts probably won't give you six-pack abs — here are 4 things she doesn't tell you about getting fit</a>

I tried a socially-distanced outdoor fitness class and was surprised at how safe I felt working out in a group

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<div class="KonaFilter image-container display-table float_right"><div><div class="image on-image">REUTERS/Natalie Behring</div></div></div>Goldman Sachs has promoted 425 people to managing director."Our new Managing Directors represent the best of our firm's dedication to excellence, leadership and client service, and we wish them continued success in their careers," Goldman CEO Lloyd Blankfein said in a statement.It's a big deal to be named a managing director. The title is just one step below "partner," which is one of the most highly-coveted titles in investment banking. The next class of MDs won't be selected until 2017. In 2013, <a href="http://www.businessinsider.com/goldman-managing-director-selection-2013-3">Goldman changed its managing director selection process</a> from every year to every two years. That year, <a href="http://www.businessinsider.com/goldman-managing-director-class-2013-11">280 people</a> made the cut.The following individuals have been promoted:Catherine Addona-Peña Alokik Advani Sam Agnew Daniel Ahern Murtaza Ahmed Fusae Akamatsu Phil Almond Ana Alonso Roy Appelman Juliano Arruda Alex Ashwal Daniel Avery Misty Bailey Tom Barkes Jose Barreto Sushil Bathija Gregoire Baudot Olivier Belaich Sharon Bell Allison Beller Christine Benson Schwartzstein Sam Berberian Todd Berger Sandy Bernhardt Greg Berube Shashi Bhushan (Bengaluru) Lyla Bibi Julie Billings Alexander Blanchard Tristan Blood Katherine Bloom Alexander Blostein John Blythe Andrea Bonini Vijay Borkar Jean-Pierre Boudrias Dyson Bowditch Rhett Brewer Sean Brewer Cameron Brien Tyler Brooke Marios Broustas Melissa Brown Jacob Buitelaar Jason Burgess Manuel Camacho Tim Campbell Eliot Camplisson Susana Cao Miranda Nicholas Chan Sorubh Chandani Amy Chang Dennis Chang Scott Chastain Scott Chen (IBD) Yu Chikami Vikram Chima Sung Cho Caroline Chu Simon Clarke Ray Clifford Jorge Combe William Connolly Ron Cortina Daniela Costa Yasmine Coupal Patricia Creedon Brian Culang Michelle Daly Ranga Dattatreya Christopher Daur Brian DeCenzo Alexis Deladerriere Robert Devens Devanshu Dhyani Scott Dias Johanna Diaz Simon Dickinson Andrew DiMaria Darren Dixon Terence Donnelly Christopher Droege Lindsay Drucker Mann Frank Drury Caroline Dunne Steven Edwards (Internal Audit) Jeffrey Egee Naoko Ehara Inna Elyashkevich Jason English Andrew Erekson Joris Esch Ana Estrada Cristina Estrada Owain Evans Julia Feldman Jing Feng Albert Ferng Val Feygin Dan Fishman Dennis Fleck Terence Flynn Ian Foster (IBD) Kelly Galanis Ilya Gaysinskiy Libardo Gerardino Said Ghusayni Michael Gillott Arvind Giridhar Mark Glotfelty Chloe Goddard Lakshya Goel Peter Goertzen Andres Gonzalez Clara Gonzalez-Martin Claire Goodeve Anton Gorshkov Simon Gosling Jessica Binder Graham Michael Graham (Securities) Glenn Greilsamer Fabrizio Grena Alain Griveau Pierre-Yves Guerber Renaud Guidée Renu Gupta Christoph Haenschel Simon Hale Jay Handfield Deirdre Harding Nada Hassan Frances Hawkins Tobias Heilmaier Christoph Heuer Kenneth Ho Luke Hodges Jennie Holloway Matthew Hostasa Henry Howell Soomin Hu Victor Hu Andrew Huang Lee Hughes Michael Hui Shinichiro Ichiki George Ingram Francesca Innocenti Karen Ip Yuichiro Isayama Shubha Iyer Kristy Jago Matt Jahansouz Lear Janiv Jessica Janowitz Franklin Jarman Jabe Jerram Lei Jin Moritz Jobke Charles Johnston Ganesh Jois Katherine Jollon Colsher John Jonke Shrut Kalra Emiko Kamoda Markus Kant Yugandhar Karna Lotfi Karoui Vanya Kasanof Ting Ke Kyle Kendall Richard Kendrick Corey Kenyon Anthony Kim Seong Eun Kim Sean Kingston Teresa Kingswood David Kirschner Michael Klym Jared Klyman Andrew Knight Timur Kocaoglu Kevin Kochar Christina Kopec David Korpi Caroline Kraus Jennifer Krevitt Ajay Kumar Raj Kumar Kosuke Kurosawa Marc Kurz Takashi Kuwano Loredana La Pace Phil Labbe Marco Laicini Vidya Lakshmi Lia Larson Kinger Lau Max Layton Jerome Lebuchoux Andrew Lee (GIR) David Lee (IMD) Jay Hyun Lee (MBD) Jerry Lee Shane Lee Valerie Leeder Panayiotis Lemonidis Joe Lenehan Daniel Levy Yael Levy Olga Lewis Christina Sun Li Chuan Li James Li Edmund Lim Stephen Little David Liu Daniel Lochner Michael Loetzsch Donald Lu Rochelle Lucas Matthias Ludemann Christopher Lvoff Andrew Lyons Kristen Macleod Manju Madhavan Lynn Magnus Thomas Malafronte Sajith Maliakel Rakesh Manani Elizabeth Mann Jim Mannoia John Manzi Jia Mao Guillaume Marinacce Jeremie Marrache Matthew Mason Gaurav Mathur Yuji Matsumoto Tom McAndrew Scott McHugh Andrew McIlroy Jenny Meng Shahmil Merchant Joann Mercurio Maryline Mertz Marco Messeri Hideo Michiba Jared Miller Stacey Miller Elizabeth Milonopoulos Pascal Mischler Pooja Mishra Prahlad Doretta Mistras Matthew Mizrahi Hillel Moerman Soren Moller-Rasmussen Fausto Monacelli Q Montazeri Leonie Morel Owen Morris Daniel Motta Ricardo Mourao Christian Mueller-Glissmann Niladri Mukhopadhyay Mathieu Munuera Francis Murphy Thomas Murray Charles Myers Harsh Nanda Asad Naqvi Ryan Nash David Naulty Toh Ne Win Shapour Neshatfar Billy Newport Anya Newton Katrina Niehaus Christos Nifadopoulos Ryan Nolan Brian Nordahl Steven Nowak Matthew O'Callaghan John Olivo Oscar Ostlund Marco Paesotto Kanak Palanisamy Sundaram Pandiarajan Mrudang Pandya Francesco Paolicelli Dhaval Parekh Keyur Parekh Akash Patel Himin Patel Jatin Patel Cristina Patron Nicholas Peach Agostina Pechi Xi Pei Shlomit Perry Joseph Persky Carlos Prieto Ricardo Puggina Tim Quandt Stephanie Rader Emilie Railhac Amit Raje Sudarshan Ramakrishnan Akila Raman Vishaal Rana Robert Rancitelli Zeeshan Razzaqui Paolo Re David Reis Kevin Relihan Ben Reuter Matt Rhodes Clare Richards Brian Richardson Richard Rivero Duane Robinson Fabiano Romeiro Agustin Romo Calvo Karen Rossi Matias Rotella Anne Russ C. Kyle Russ Jamie Russell Isidoor Rutten Timothy Ryan Craig Sabal Carolyn Sabat Michael Sachs Hassan Salamony Nicholas Saunders Carly Scales Marc Schaffer Tom Schouwenaars Jameson Schriber Leonard Seevers Masataka Sera Arpan Shah (Internal Audit) Dhruv Shah Nitin Shah Ashoke Sharma Nik Sharma Salil Sheth Jonathan Shugar Aaron Siegel Eric Siegel Julie Silverman Jim Sinclair Balaji Sivasubramanian Neil Slee Martin Smith (IMD) Scott Smith Lin Smyth Douglas Spell David Sprake Jack Springate Sujatha Srinivasan Ricardo Stabile John Startin John Stecher Alexander Stiles Peter Stone Miruna Stratan Matthew Straughen Hiroyuki Sugiura Joseph Sumberg Philip Sun Lawrence Tankel Richard Tarling Ian Taylor Mike Taylor (Services) Sophie Taylor Latifa Tefridj-Gaillard Kurt Tenenbaum Prasanna Thati Radha Tilton Vincent Tiseo Jandirk tom Dieck Margo Topman Shinsaku Toriyama Dom Totino Joseph Traina Matthew Traina Alexis Tsang Tetsuya Ukai Silvia Valente Laura van Alkemade Carol Van der Vorst Alexis Vassilakas Kerone Vatel Thomas Vaughan Meriel Vessey Alexandra Vincenzi David Wade Dennis Walsh Alex Wang Jun Wang Moon Wang Katherine Ward Amy Watson Peter Watson Whitney Watson Gregory Watts Jie Wei Michael Weiss Miriam Wheeler Pete Williams Wes Williams Jiahong Wu Tony Xu Michael Yaeger Satoshi Yamagata Huan Yang Jonathan Yarrow Sylvia Yeh Vincent Yeung Derek Yi Jon Yoder Jaewon Yu Brendan Zeigon Daniel Zimmerman Martin Zoll <div class="margin-top"> <h3>NOW WATCH: <a href="http://www.businessinsider.com/seaworld-end-killer-whale-show-san-diego-blackfish-2015-11">SeaWorld is ending its killer whale show after being criticized for how it treats them</a></h3> <div> <div> <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="VjdnBxeDr7ABHNOUF_pwCshHV8m9AMwX" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div> </div> </div> </div>

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