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If you just can’t find time during the day to exercise, this bedtime workout will help you stay fit, flexible, and fabulous! You’ll go to bed feeling refreshed, you’ll sleep better, and your muscles will be nice and relaxed by morning. Watch our new video to follow along with this low-impact workout. It’s quick and easy, there’s no equipment needed, and you can squeeze it in before sleep. Whether you’re an early riser and the first thing you do is head to the gym or you prefer to exercise after you have some food in your system, people who exercise enjoy better sleep than those who don’t. According to the National Sleep Foundation, people who exercise lightly see a 49% increase in quality of sleep. TIMESTAMPS: Warm-up 0:41 Squats 2:20 Donkey kicks 3:42 Push-ups 5:05 Squat and side crunch 6:25 Plank-ups 7:52 Standing crossover toe touches 9:11 Cool down 1:32 #sleepbetter #homeworkout #insomnia Music by Epidemic Sound https://www.epidemicsound.com/ SUMMARY: - #1. To make sure you’re bringing your knee high enough, you can bend your elbows at a 90º angle and touch your knee to your hand. To make this move harder, add a slight jump to the exercise while you bring your knees up high. - #2. If you have a hard time balancing, extend your arms as you head down, and lower them while you stand. If that’s too difficult, you can place a chair behind you to balance yourself. - #3. Avoid using momentum and letting your leg drop back down as you’ll be missing out on the workout if you do. Keep the movement controlled. - #4. For an easier approach, you can modify the exercise by letting your knees rest on the floor. - #5. This move will target your abdominals and work on your oblique muscles. It’s a great exercise to get rid of love handles. - #6. This is a killer move that will strengthen your core, and it will also tone up your arms, shoulders, glutes, and abdominals. If this is too intense, try holding an elbow plank position: hold yourself up by your forearms for as long as you can. - #7. This move involves your lower back and targets your abdominals and obliques. It will improve your flexibility and strength. - #8. Doing this cool down will ensure that your muscles are nice and loose for when you get up in the morning. Subscribe to Bright Side : https://goo.gl/rQTJZz ---------------------------------------------------------------------------------------- Our Social Media: Facebook: https://www.facebook.com/brightside/ Instagram: https://www.instagram.com/brightgram/ 5-Minute Crafts Youtube: https://www.goo.gl/8JVmuC ---------------------------------------------------------------------------------------- For more videos and articles visit: http://www.brightside.me/

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Health & Nutrition Series - Episode 8 Welcome to our Telugu Health and Fitness channel (THF) where we provide informative and helpful content related to your health and well-being. TDEE Calculator: https://tdeecalculator.net/ Check out the links below to connect: 🔸SUBSCRIBE: https://www.youtube.com/@thf_yt?sub_confirmation=1 🔸English Channel (FitTheory): https://www.youtube.com/@UCdyEItLtn4fBUrJWBSLsWag 🔸THF INSTAGRAM: https://instagram.com/thf_ig 🔸PERSONAL INSTAGRAM: https://www.instagram.com/raviteja_029/ 🔸THF FB: https://www.facebook.com/profile.php?id=100090096965729&mibextid=LQQJ4d 🔸LinkedIn: https://www.linkedin.com/in/raviteja-g/ THF Intro Video: https://youtu.be/sl1uvdw8pNM Video on Carbs, Protein and Fats: https://youtu.be/g4CuSB-1A_E Video on Fiber and Cholesterol: https://youtu.be/LMF1z4a_JBo Video on Sugars, Amino Acids & Water: https://youtu.be/MMrkwTV1qlE Video on Salt, Vitamins and Minerals: https://youtu.be/JRgzrVS4Dcs Video on Calories: https://youtu.be/jY85Rmhj0yE Video on Body Composition: https://youtu.be/1UYOCamT31Q Video on TDEE: https://youtu.be/EKMGnBmu294 Health & Nutrition Playlist: https://youtube.com/playlist?list=PLulYkC6q4W6aRdGLa_C5JZHrIMnszPn03 In this YouTube video, we will be explaining how to calculate your weight loss or weight gain calories using a TDEE calculator, and the explanation will be in Telugu. TDEE, or Total Daily Energy Expenditure, is the amount of calories your body burns in a day, including your daily activities and exercise. By calculating your TDEE, you can determine the amount of calories you need to consume to maintain your current weight, as well as how many calories you need to cut or add to lose or gain weight. In this video, we will walk you through the process of using a TDEE calculator, which takes into account your age, weight, height, gender, and activity level to determine your TDEE. We will then show you how to adjust your calorie intake based on your weight loss or weight gain goals. This video will be presented in Telugu, making it accessible for those who are more comfortable with the language. By the end of the video, you will have a clear understanding of how to calculate your TDEE and adjust your calorie intake to achieve your weight loss or weight gain goals. So, if you're looking to lose weight or gain weight, or just want to learn more about TDEE and calorie counting, be sure to check out this informative video. So, sit back, relax and get ready to learn all about muscle, bones, and fats in our body in Telugu. Don't forget to like, share, and subscribe to our channel for more informative videos like this. SUBSCRIBE to the channel to stay updated on the next video that’s going to discuss in detail about other tracking calories etc. **These videos are a part of Health and Nutrition series. Refer to the playlist and Stay Tuned to learn more about Health and Nutrition in the upcoming videos.** Check out my INSTAGRAM if you are looking for Home & Gym workouts you can try. SUBSCRIBE and HIT THE BELL icon to get notified whenever I upload a new video. Meet our team working hard to create these videos for you: ravi - https://www.instagram.com/raviteja_029/ Gyana Sai - https://www.instagram.com/gyana_sai_reddy Hemanth - https://instagram.com/video_editor_hemanth?igshid=YmMyMTA2M2Y= Nani - https://instagram.com/sketchplex?igshid=YmMyMTA2M2Y= I wish you good health. #telugu #health #fitness #calories #telugufitness #nutrition #carbs #protein #fat #weightloss #musclebuilding #weightgain #fatloss #food #caloriedeficit #workout #weights #fit #gym #gymmotivation #foodlabels #nutritionfacts #packed #teluguchannel #teluguhealthtips #teluguworkouts#grocery #diet #beginners #workout #HealthyLiving #FitFam #WorkoutMotivation #HealthyLifestyle #FitnessGoals #GymLife #Exercise #FitLife #FitInspiration #HealthyChoices #WeightLossJourney #StrengthTraining #Yoga #Cardio

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Thank you for listening to The Peptide Podcast. If you enjoyed the show and want to support what we do, head over to our Partners Page. You'll find some amazing brands we trust—and by checking them out, you're helping us keep the podcast going. Today we’re diving into a topic that’s been everywhere lately: GLP-1 medications like semaglutide and tirzepatide for weight loss. You may know them by names like Wegovy, Ozempic, Mounjaro, or Zepbound. I want to give you a clear, realistic picture of what to expect—because while the media loves to highlight the dramatic before-and-after photos, the real journey can be slower and more nuanced for some. So in this episode, we’re going to talk about the truth—what these medications can do, what they can’t, how long things really take, and what you need to know to set yourself up for success. Not hype, not magic promises—just real, honest insight to help you understand the process. Let’s get into it. How GLP-1 & GIP/GLP-1 Agonists Work So first things first—how do these meds work? Semaglutide is a GLP-1 receptor agonist, and tirzepatide is a dual GIP and GLP-1 receptor agonist. Basically, they mimic natural hormones in your body that help regulate blood sugar, slow digestion, and—most importantly for weight loss—reduce appetite and improve satiety. That means you feel fuller faster and stay full longer. You're not obsessing over food like before. And that’s powerful. But—and this is a big one— these peptides don't magically erase years of weight gain overnight. What they do is help make weight loss easier by reducing hunger and supporting your metabolism—but they don't do all the work for you. It’s important to remember they're a powerful tool, not a replacement for your efforts. You're still in control of your choices, habits, and long-term success. Why We Titrate the Dose—and What "Therapeutic Dose" Means Now, let’s talk about dosing. When you start Wegovy, you don’t start at the highest dose. It’s gradually increased over several weeks to give your body time to adjust and to help reduce side effects like nausea or stomach upset. The usual schedule looks like this: You’ll start with 0.25 mg once a week for the first month. Then it increases every four weeks—0.5 mg, then 1 mg, then 1.7 mg. By week 17, most people reach the full dose of 2.4 mg once a week—that’s the dose shown in studies to lead to the most consistent weight loss, with many people losing around 15% of their total body weight over about a year. But here’s the thing—not everyone follows this path exactly, and that’s okay. Some people need to slow down or stay longer at a lower dose if they’re having side effects. Others may need to increase sooner if they’re not seeing appetite changes and are tolerating the medication well. And even though 2.4 mg is considered the “therapeutic dose,” not everyone needs to reach it. Some people feel great and lose weight at a lower dose—and if that’s you, that’s your sweet spot. The real goal is to find the lowest effective dose that controls your hunger, helps you lose weight at a steady pace, and keeps side effects to a minimum. This isn’t a one-size-fits-all journey, and pushing through side effects just to hit the max dose isn’t necessary—or safe. Your best dose is the one your body handles well and helps you make progress. *How Much Weight Can You Expect to Lose—and How Fast? Let’s take a look at the clinical studies. In large trials, people on semaglutide lost about 15% of their total body weight over 68 weeks. For tirzepatide, it was even higher—20% or more in some cases. But here’s the thing—those results happened over a year to a year and a half. Not 6 weeks. Not 3 months. It’s a marathon, not a sprint. Also, most of the weight loss doesn't happen during the titration phase. You may see some weight loss early on, especially if your appetite plummets. But the bulk of the weight loss happens once you reach and maintain your therapeutic dose. Why Everyone’s Journey Looks Different I can’t stress this enough—everybody’s journey is different. Some people feel zero hunger from their very first injection. Others don’t notice a big change until week 10 or 12. Some drop 10 pounds in the first month. Others lose two pounds and feel discouraged. All of those experiences are normal. Your age, hormones, medications, stress levels, sleep, and past diet history? They all play a role. And let’s be real—gaining 20, 50, or 100 pounds didn’t happen in a few weeks, right? It likely took months or even years of lifestyle habits, hormonal shifts, emotional eating, or underlying conditions. So we have to give ourselves that same grace and patience when we’re trying to take the weight off—even with medical support. Navigating Side...