What “8 Weeks of Exercise” Looks Like

The 8-week workout program is a combination of total-body lifts and cardiovascular high-intensity interval training(HIIT) workouts. The program requires you to have three total-body lift sessions as well as three cardiovascular HIIT sessions each week. Have six workout days each week and train for 30 or 45 minutes each day.

Define Insulin Resistance and How It Contributes to Weight Gain

Insulin resistance is when cells in the body become tolerant to the hormone insulin. As a result, they fail to absorb blood glucose as they should, leading to elevated insulin and blood sugar levels. High blood sugars are associated with increased hunger and appetite. This can make you eat more calories, making you gain weight. Also, when your insulin and blood sugars levels are dangerously high, your body can store excess sugars in your liver, muscles or fat tissue. Blood sugars stored in fat tissue can cause weight gain.

Anastasia Filipenko

Anastasia Filipenko is a health and wellness psychologist, dermatolist and a freelance writer. She frequently covers beauty and skincare, food trends and nutrition, health and fitness and relationships. When she's not trying out new skincare products, you'll find her taking a cycling class, doing yoga, reading in the park, or trying a new recipe.

MS, University of Tartu
Sleep specialist

Using the acquired academic and professional experience, I advise patients with various complaints about mental health - depressed mood, nervousness, lack of energy and interest, sleep disorders, panic attacks, obsessive thoughts and anxieties, difficulty concentrating, and stress. In my free time, I love to paint and go on long walks on the beach. One of my latest obsessions is sudoku – a wonderful activity to calm an unease mind.

Mental health expert
MS, University of Latvia

I am deeply convinced that each patient needs a unique, individual approach. Therefore, I use different psychotherapy methods in my work. During my studies, I discovered an in-depth interest in people as a whole and the belief in the inseparability of mind and body, and the importance of emotional health in physical health. In my spare time, I enjoy reading (a big fan of thrillers) and going on hikes.

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