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It's been hard to stay active during the coronavirus pandemic.Many people spent the spring lockdown binge watching TV shows, baking bread or sitting on the couch all day.

Naturally, 71 million Americans have gained weight during the pandemic and, as a result, 52% say they feel down about they way they look, according to astudy commissioned by the biotechnology company Gelesis.

"While our survey has found Americans have been motivated to develop healthier habits amidst the pandemic, it has also brought to light how many Americans who want to lose weight continue to struggle," Elaine Chiquette, Gelesis chief scientific officer, said in a press release.

Geles surveyed 1,012 adults online and used U.S. Census data to ensure the demographics of those participants represented the population. The poll had a margin of error of 3.1 points.

While there are limitations to every survey, John Morton, medical director of bariatric surgery at Yale New Haven Health System, said he's seen patients in telehealth appointments who've gained anywhere from five to 30 pounds in quarantine.

"Anecdotally, we are definitely seeing weight gain," Morton told Yale Medicine. "You can put on 30 pounds really quickly you can do it in three months."

A global study from researchers at the Pennington Biomedical Research Center in Louisiana showed a decline in healthy behaviors during the pandemic were correlated with widespread lockdowns regardless of geography.

"Individuals with obesity were impacted the most and that's what we were afraid of," Emily Flanagan, author of the study, toldThe New York Times. "They not only started off with higher anxiety levels before the pandemic, but they also had the largest increase in anxiety levels throughout the pandemic."

The Gelesis researchers found people became overwhelmingly sedentary, reduced the intensity of their workouts and caved to their food cravings during lockdown.

Women were more likely to report weight gain during the pandemic. Sixty percent of women said they felt self conscious of their appearance.

Anxiety, stress and lack of motivation were common effects of the pandemic, too. Fifty percent of respondents said they lacked motivation, 33% were more anxious and 41% were more stressed.

Yale Medicine said COVID-19 has created a perfect storm of stress and uncertainty that can lead to weight gain.

"Life has been disrupted in a major way," said Artur Viana, clinical director of the Yale Metabolic Health and Weight Loss Program. He cited gym closures, heightened stress, postponed checkups and physicals among the contributing factors.

"We know that obesity's causes are multifactorial and that stress is involved," Viana said. "Not only are there organic body changes, but we turn to food as a way to cope with stress."

The survey also found 40 million Americans would give up social media for the rest of the year if it meant losing 10 pounds but only 17% of those surveyed were willing to part with TV streaming services like Netflix or Hulu.

"In a year when weve all already given up so much, our data shows that people would give up even more if it meant being able to lose weight by the end of the year and they remain hopeful about losing weight and feeling healthy in 2021," Chiquette said.

Over half of those surveyed said that maintaining a healthy lifestyle under quarantine was a challenge, and that they needed more support to lose weight. Their top challenges included the cost of healthy food, limited time to exercise or cook healthy meals and a lack of long-term motivation.

So how do you lose the weight?

One pound of fat is the equivalent of 3,500 calories.The key to shedding weight is cutting 500 calories from your diet every day through exercise and reducing calorie intake, Kathleen Zelman, a registered dietician, wrote in a WebMD story. Following that protocol, you could lose up to a pound a week.

Eating more produce and less processed foods is an important part of weight loss, she said. People should also avoid sugary beverages that contain excess calories.

Maintaining a daily routine, planning meals and dressing up for work even if you work from home can help you stay on track with your fitness goals, Morton and Viana, of Yale, said. Staying in your sweat pants all day may hide any gradual weight gain.

Experts say to never skip the most important meal of the day. Studies show that people who eat breakfast every day have lower body mass indexes than people who skip it, Zelman noted.

Time spent in shutdown can be used to try new, healthy recipes that have whole grains, fruits, vegetables and lean meats.

"When you are eating foods you like, you can learn to get a taste of fullness from taste as opposed to only the quantity of food," Morton said.

Exercising regularly helps keep off the weight after you lose it, Viana said, and prioritizing sleep can help shed pounds. Studies show that obesity is linked to adults who don't get enough sleep each night. Adults should aim for at least seven to eight hours a night.

The World Health Organization recommends adults get at least 150 to 300 minutes of moderate exercise to vigorous exercise per week. Experts suggest finding creative ways to get it during the pandemic: create a makeshift gym, hold family yoga sessions or use household cleaning as a way to increase daily steps.

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How to lose weight gained during the 2020 pandemic: Eat healthy, exercise more, experts say - PhillyVoice.com

After the initial burst of losing weight consistently you have hit a plateau (Shutterstock)

You may have been on a weight loss journey for a while but after the initial burst of losing weight consistently you have hit a plateau. There could be many reasons for this but here are some of the most common:

1.Eating too much

When you initially start losing weight, doing simple things like cutting out sugar or avoiding carbs in the evening will cause enough of a calorie deficit for weight to begin to drop off naturally.

However, once your weight begins to drop, your body will need less and less calories to function so if you are not keeping track of your calorie intake, you will eventually get to the point where you are eating too many calories daily for weight loss.

2.Lack of consistency

While you may be eating healthily and exercising, if you are not being consistent then this will affect your weight loss long term.

The odd treat or cheat day is fine but if these treats become regular or you are constantly falling off the exercise wagon then you will not see the results.

3.Too much of a good thing

Foods like fruits, nuts, olive oil, whole grain foods and lean meats are healthy foods that we should consume on a regular basis.

However, these foods are still calorific, and if we are eating too much of them then our calories can quickly add up. This is particularly the case with calorie dense foods like avocados and nuts.

Eating more than half an avocado or a handful of nuts can quickly add several hundred calories per serving to your day.

4.Starving yourself

Conversely, not eating enough food can also cause your weight loss to stall. With a large reduction in quantity of food, you will initially see a corelating drop in weight.

However, consistently eating too little will slow down your metabolism, causing your body to hold on to fat reserves and instead begin to burn muscle mass.

This will in turn slow down your weight loss further, leading you to eat unsustainably low amounts of food to try and maintain your momentum.

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5.Liquid calories

You may think the odd glass of wine, fruit juice or soda will not hurt but these liquids have substantial amounts of calories, most of which are considered empty.

Meaning, they have little nutritional value and they do not leave you satiated so you will still need to eat on top of the calories you have drunk.

Liquid calories can quickly add up over the course of the week so it is safer to stick to water and herbal teas.

6.Not lifting weights

You may be doing a lot of cardio to lose weight, which is good for burning calories and improving heart health.

However, if you want to keep burning calories while at rest, then you need to increase your muscle mass and you can only do this by lifting weights.

The reason men lose weight faster than women is because they naturally have more muscle, so get in the gym and get lifting!

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Six reasons why you are not losing weight - The Standard

Terming 2020 as the 'year of good health', Rebel Wilson left one and all amazed with her dramatic 18-kilo transformation during the global lockdown. At a time when 'quarantine weight gain' memes were floating on the internet, Rebel worked on her body and emerged in a fresher and fitter avatar. Her before and after pictures are poles apart!

Rebel, who let out a statement saying that she was paid to look "bigger" and comical in films suffered from years of work stress and emotional eating, which made her pile on the kilos quickly. The actress also admitted that she made it a point to make use of her at-home time to get fitter for better. She trained under fitness trainer Jono Castano Acera, followed a combination of workout regimes like HIIT, walking, resistance training for six days a week, apart from bouts of circuit training.

Diet-wise, Rebel experimented with a detox plan referred to as the Mayr Method, which has its root in traditional philosophy and preaches the value of mindful eating. Mayr Method experts believe that the key to good health and ideal weight loss is through a good, clean diet. For beginners following the diet, Mayr diet works by cleaning the body of impending toxins. Participants also go on a no-caffeine, sugar-free detox for 14 days, avoid snacking and instead, are encouraged to prep for their own meals. The rules of the diet are also similar to the Alkaline Diet, which includes having some serving of proteins, grains, nuts and seeds, vegetables (spinach, sprouts, onions, broccoli), seasonal fruits, green tea, refreshing fruit drinks such as pomegranate juice. Condiments, soup broth, coconut oil and apple cider vinegar are also recommended.

To read more about Rebels dramatic weight loss diet, click here.

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Weight loss: Biggest celebrity weight loss stories of 2020 - Times of India

The best fitness gadgets aren't just novelty items. These are examples of fitness tech that can really help you lose weight and get in shape, whilst also being desirable and joy-sparking consumer goods. Since many of us have been stuck at home, over-eating and not getting enough exercise, any help with getting fit is welcome right now. And for motivation and help, the best fitness tech can be a great replacement for gyms and personal trainers.

To that end, we have rounded up five of the best fitness gadgets for home workouts. They can help with your winter weight loss strategy, whether you are building a full-scale home gym or are currently using bodyweight exercises to keep in shape. Or even if you're currently doing no workout at all, but are raring to get started on a home workout program.

(Image credit: Fitbit)

The Versa has long been widely considered the best Fitbit, despite its lack of built-in GPS. But guess what? The most recent Versa finally adds GPS! Now you can accurately track your runs and cycle rides outdoors, as well using the cardio tracking which has also become more accurate in this model to monitor your efforts at home and away.

Versa has always been far more than a mere step counter, and Versa 3 cements that with support for Active Minutes. This sets goals for activity and rewards you more quickly if you take on more vigorous workouts.

Its surprisingly good heart-rate monitor means it can track your effort during workouts from yoga to HIIT. It can also give you an overall fitness score, and show you how you compare to other people of your age and gender.

Finally, the Versa is a stylish and increasingly competent smartwatch, with notifications, calendar reminders, contactless payments and a smattering of apps. Despite all that tracking, and having a stunning OLED screen, Alexa built in, and now Google Assistant too,battery life is excellent at about 5 days per charge.

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(Image credit: FIIT)

Shop the FIIT store a 14-day free trial is available, Premium membership costs from 10 per month

You can use FIIT as a free home workout app, and it's got a wealth of workouts from top PTs to get your teeth into But it really comes into its own when you add a heart-rate sensor and buy a subscription.

FIIT's own tracker a heart-rate strap rather than a watch is very good. Movement sensors mean it can count reps during many of the FIIT video workouts, and pulse information seems accurate. This is used to calculate your 'FIIT points' a measure of the effort your putting in.

The genius of FIIT points is that those with a higher level of base fitness must put in more effort to gain the same number of points. As a result, FIIT is motivational for everyone from beginners to advanced workout warriors, although it does skew moer towards the latter.

The package also includes a simple adaptor so you can plug most phones or tablets in to your TV for big-screen motivation.

Laudably, FIIT does not operate a walled garden, and you can also pair a large number of third-party fitness bands, watches and straps with the app.

Read more about FIIT

(Image credit: Wattbike)

Home cardio machines are in big demand right now, and no wonder. Their appeal has spread beyond those who are in training for competitive running, riding and, er, rowing and, um, cross-country skiing and are selling out fast due to demand from people who need a way to workout at home.

For most people, a bike is the best option, as it is lower impact than a treadmill and demands less effort in terms of form than a rowing machine. And Elliptical trainers, while giving a great workout, are just too silly.

At this time, the next generation Wattbike Atom has two huge advantages over the competition: it is arguably the best home trainer you can buy, and a T3 Award winner, and it is also still available to buy and get delivered, as Wattbike handles its own retail and distribution.

As part of one of our best Zwift setups, the next generation Wattbike Atom can give an intense workout with detailed feedback on how you're performing, so you can really ace fitness goals. It's also got a small footprint so won't get in the way.

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(Image credit: Tanita)

If you want to get a deeper insight into how your body is changing as a result of exercise, weight is not a particularly useful metric. That's also true if you're looking to lose belly fat. Tanita's body monitor scales will accurately tell you your weight, but they also offer more interesting insights. These include your muscle mass, visceral fat level, and even an estimate of your 'cardio age' ideally what comes up here is lower than your actual age.

The RD 953 is also quite attractive as bathroom scales go, and has Bluetooth so it can be connected to the Tanita app on your phone, funnelling your body data into Apple Health or Google Health.

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Tanita RD-953 InnerScan PRO

(Image credit: Beats by Dr. Dre)

Music during a workout can be incredibly motivating, so long as it's not some dirge by Sam Smith. Powerbeats Pro remain the ultimate headphones for running and gym, but there is now a more affordable option from the house of Dr Dre, which is ideal for using when working out in your house. The only trade-off with their more spendy sibling is that they are conjoined by a wire, rather than being true wireless.

Powerbeats offers an almost literally unshakeable fit believe us, we've tried without compromising comfort, and deliver a sound that is suitably rousing for soundtracking intense workouts. The battery lasts for 15 hours, so if you are thinking of doing a marathon on your balcony, these will see you through it. Do think of your downstairs neighbours, though.

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VR headsets have really got lighter and more comfortable these days, to the point where the idea of working out whilst wearing one is not at all silly. Our favourite current virtual workout is BoxVR, which is compatible with Vive, PSVR and Oculus headsets.

A bit like Wii boxing crossed with Dance Dance Revolution, BoxVR requires you to jab, hook and uppercut targets that race towards you in waves, as well as floating like a butterfly and crouching like a, er, bee to avoid larger obstacles.

It's hypnotic, and a lot of fun, and surprisingly effective as a workout. You don't need a huge amount of space, either, although we recommend not standing directly under light fittings. Boy did we find that out the hard way.

FitXR also now offers dance-based workouts which is logical, as their boxing workouts are quite like a form of dance, as we mentioned above. There are 8 classes four for beginners and four intermediate and they are yours for no additional cost.

(Image credit: Wattbike)

T3 created this content as part of a paid partnership with Wattbike. The contents of this article are entirely independent and solely reflect the editorial opinion of T3. Read more about Wattbike here.

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The 6 best fitness gadgets: get in the best shape ever at home with tech as your teacher - T3

Black Coffee has numerous health benefits, one of them being weight loss. Here are some ways in which this beverage can help you lose weight quickly in no time.

Black Coffee is the ultimate beverage for coffee lovers. Apart from being addictive and delicious, it is also beneficial for health and is rich in nutrients and antioxidants. It is an instant energy booster and is said to prevent various diseases like cancer, cardiovascular diseases, diabetes etc.

Other than these, it is also extremely effective in aiding weight loss. It boosts metabolism and helps in burning the fat. For reaping weight loss benefits, it is suggested to consume black coffee without any additives like sugar, milk, cream etc. Here are some more reasons why black coffee is the perfect beverage for weight loss.

Presence of chlorogenic acid

Black coffee consists of chlorogenic acid which speeds up the weight loss process. It significantly slows down glucose production in the body. It also contains various antioxidants that help in weight loss.

Caffeine

The presence of caffeine in black coffee acts as an energy booster and improves metabolism. It makes you feel active and energetic which aids in burning more calories. By increasing energy levels, black coffee also keeps the blood cholesterol levels in check.

Controls hunger pangs

Black coffee improves and speeds up the metabolic processes which result in suppressing hunger pangs and lesser energy intake. It acts on the hunger hormone known as Peptide YY which suppresses the appetite.

Reduces water content

Some people gain weight because of the high water content in their body. Consuming black coffee leads to increased urination which in turn, results in a significant decrease in water content by

Also Read:Weight loss: Do these 5 EASY exercises to get rid of the excess belly fat

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4 Reasons why Black Coffee is ideal for weight loss - PINKVILLA

George Clooney may have gotten a little too into character for his latest film role. In The Midnight Sky he plays Augustine, a gout astronomer with cancer who, as the sole survivor of an apocalyptic event, braces for the Earthbound return of astronauts who have no clue their planet is inhabitable. According to the U.K.s Mirror, the Oscar-winning actor lost 30 pounds to achieve Augustines emaciated state, which hospitalized him with pancreatitis four days before filming began.

According to Mayo Clinic, pancreatitis is caused by inflammation of the pancreas. Symptoms include abdominal pain, fever, nausea, and vomiting. It occurs when digestive enzymes become activated while still in the pancreas, irritating the cells of your pancreas and causing inflammation, per the clinic.

I think I was trying too hard to lose the weight quickly and probably wasnt taking care of myself, Clooney told Mirror. The 59-year-old also directed the film, and his diagnosis took a toll on early production.

It took a few weeks to get better and as a director its not so easy because you need energy, he explained. On the upside, the condition played right into Augustine. We were out on this glacier in Finland, which made it a lot harder work. But it certainly helped with the character, Clooney said. This is bigger than anything Ive done before and it was like herding cats to get it done. But, you know, it was fun.

As Augustine, Clooney is nearly unrecognizable. Hes obviously thinner and sports a shaved head and gray, scraggly beard. He told Mirror that his wife Amal and 3-year-old daughter, Ella were not the biggest fans of the facial hair.

[They] were really happy when it came off because it was very hard to find a face underneath all that mess, he said. But Ellas twin brother Alexander loved it because hed hide things in it, which I wouldnt know about until I got to work and Id be like, Oh, theres a popsicle stuck in my beard, he quipped.

According to Clooneys recent interview on Jimmy Kimmel Live!, the film wrapped in February, just before coronavirus lockdowns ravaged the globe. The Midnight Sky premieres on Netflix on Dec. 23.

Go here to join Prevention Premium (our best value, all-access plan), subscribe to the magazine, or get digital-only access.

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George Clooney Was Hospitalized With Pancreatitis After Losing 30 Pounds for Midnight Sky - Prevention.com

DEAR DR. ROACH: I have had fatty liver for the past 10 years. To reverse it, I am trying to lose weight. Now I am 116 kilograms. I have heard that if someone has fatty liver and wants to lose weight, they should not lose more than 1.5 kg per week. This week, I lost 3 kg. What is your advice? A.A.

ANSWER: The advice against too much weight loss too quickly was based on an observation that some people rebounded their weight after losing it. Newer studies have not confirmed that. In fact, people with large amounts of weight loss (more than 2 kg in the first four weeks) have been shown to have a better chance of keeping the weight off. If you are losing weight due to healthier diet and exercise, I would advise continuing those behaviors and not worrying about losing too much too quickly.

Any kind of weight loss can temporarily increase the risk of gallstones. Having some sources of healthy fat in the diet (such as nuts or avocados) will decrease this risk.

Early on in the first few weeks of weight loss, especially in people using a higher fat diet, much of the apparent weight loss is by loss of water associated with glycogen stores.

DEAR DR. ROACH: What is an epiretinal membrane? My doctor says I have this but it is not bad enough to be treated. I am 86 years old, and my vision is blurry. How would this be treated? T.V.

ANSWER: An epiretinal membrane, also called a macular pucker, is a thin layer that forms over the retina at the back of the eye. It is semi-translucent, and as such can cause loss of vision or visual distortion. They are common and occur more frequently in older individuals. Most of the time, they do not require treatment. They can form for no particular reason, and these are usually asymptomatic. However, an epiretinal membrane can form after certain eye conditions, especially retinal detachment. Its possible for it to attach to and pull the retina, causing distortions in the vision. It may also decrease vision when it is thicker and interfering with the function of the retina.

The only treatment is surgery. The decision to perform surgery is made by how much the vision is affected. Although surgery is relatively safe and usually effective, there are possible complications. Most eye doctors do not rush to surgery, except in less-common cases where there is swelling in the most critical part of the retina (called the macula) for central vision. People whose epiretinal membrane gets worse, or who have the kind that can pull the retina out of shape, may also require surgery.

DR. ROACH WRITES: A recent column on pneumonia vaccines contained an error: I said that the 13-valent conjugate vaccine, Prevnar, was a 2-dose series. It is a single dose. Many people get both the 23-valent polysaccharide vaccine, Pneumovax, as well as the 13-valent Prevnar, but my column misstated this. I appreciate my sharp-eyed colleagues who wrote in to correct this.

Dr. Roach regrets that he is unable to answer individual letters, but will incorporate them in the column whenever possible. Readers may email questions to ToYourGoodHealth@med.cornell.edu or send mail to 628 Virginia Dr., Orlando, FL 32803.

2020 North America Syndicate Inc.

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Is slow the best speed for fatty liver weight loss? - Marshall News Messenger

The opportunities to excel in more than one sport are few and far between, and in this age of increased professionalism and specialisation, such chances are becoming rarer. But there is one sporting switch that seems to be eminently possible and, in many cases, extremely successful. A swelling number of elite athletes are making the switch from rowing to cycling. The question is, why? What makes rowing and cycling apparently so complementary?

Male and female athletes alike have transitioned from boat to bike very successfully, suggesting that years spent rowing can contribute to cycling excellence. Having worked as an exercise physiologist at British Rowing for 12 years, I have a solid understanding of rowing and now I want to find out why being good with a pair of oars can equip you well for a career in the saddle, supporting or even enhancing your cycling performance.

Hamish Bonds national velodrome 4,000m pursuit record and gold medal, following his switch from time trialling (he won TT bronze at the 2018 Gold Coast Commonwealth Games) to the track, was another exciting twist in the double Olympic rowing champions athletic career. Previously half of New Zealands dominant mens coxless pair undefeated for eight years the 32-year old has now decided to return to the boat in an attempt to qualify for the Tokyo Olympics.

Bond is not the only example of the successful rowing-to-cycling transition at the highest level. After winning a silver medal at the Athens 2004 Olympics and World Championship gold the following year in the womens quadruple sculling event, Rebecca Romero won the individual pursuit cycling title at the Beijing Games in 2008.

With rowing events always taking place during the first week of the Olympics, rowers can spend the second week soaking up the atmosphere and enjoying other sports as spectators. It was here Romero was reintroduced to cycling. The atmosphere in the velodrome was wild, she recalls watching Bradley Wiggins race in 2004. A contact of my [now] husband suggested I would be good at the pursuit.

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Following the 2005 rowing World Championships, I was out of the boat with a long-standing back injury, and Id fallen out of love with the sport so I made the decision to leave rowing.

British Cycling got wind of Romeros interest in track cycling, and the coach tasked with developing a womens squad for the Beijing Games called her and invited her to Manchester to get tested the rest is history.

Other talent transfers include Olympic silver medallists Chris Bartley and Katie Greaves who ride for the Athlete Services Test Team; Rosamund Bradbury who sculled at the London 2012 Olympics and recently won the inaugural British Cycling Zwift eRacing Championships (and her brother Edmund, who rowed at Cambridge, now rides for JLT-Condor). An honorary mention too, to Cycling Weeklys own Michael Hutchinson, who competed as a lightweight rower while studying. Some coaches have also made the crossover, with Team Sky coach Tim Kerrison competing and coaching rowing in his pre-cycling days. Of course, we cant ignore the high-profile attempt by Wiggins to make the switch: he finished 21st at the 2017 British Rowing Indoor Championships. However, Wiggins abandoned the idea of rowing in Tokyo, citing other commitments.

(Daniel Gould)

All of this evidence points towards the possibility that rowing is a good background for a cyclist and the follow-on suggestion that it might be an effective cross-training activity. Are there lessons that cyclists can learn from rowing? And could adding rowing to your training help improve your cycling?

Why do rowers make good riders? First up, physiology. Rowing is classified as a strength-endurance sport, and rowers, like cyclists, possess some of the highest aerobic capacities in elite sport. Absolute VO2max values as high as seven litres per minute are not unusual. Adjusted for weight, the values are less impressive, naturally rowers are relatively heavy. Being heavier doesnt much matter in rowing youre fighting the drag of water, not gravity. Lightweight rowers with VO2max values in close to 80ml/kg/min are not uncommon. The high-volume nature of training to improve aerobic capacity prepares rowers well for the rigours of cycling.

Having to overcome water resistance, and needing the ability to change gear during a race, rowers must be powerful. Whoever can complete 240 power-clean repetitions with the most weight will win. This highlights the high-strength demands of the sport. Training for track cycling is similar with time spent in the gym alongside high mileage on the road and intensity work on the track.

Only lightweight rowers have a realistic chance of making a successful switch to road cycling. With a maximum weight of 70kg for men and 57kg for women, these athletes are trained to produce high power outputs from relatively low body weight. Australian Cameron Wurf rowed lightweight at Athens 2004 before riding for the Cannondale road team, then switching to triathlon [and spend the past season riding with Team Ineos]. Chris Bartley retired from rowing in 2016, having won silver at London 2012 in the Lightweight Mens coxless four and last year he finished second in the British 25-mile TT championships.

The main reason why rowers find the switch to cycling more straightforward than vice versa is the technical demands of the sport. I mentioned the 240-repetition power-clean demand, but that was too simple. Imagine having to execute that set of repetitions on the deck of a wobbling boat, balancing a loaded tea tray on either end of the weights bar, synchronised with up to seven team-mates. Balance, timing, and feel, among other factors, require several years of dedicated practice but can be picked up surprisingly quickly.

Rowing has a unique development pathway: while many rowers learn at school or as youths within the club system, many including several Olympic champions came to the sport as adults, taking up the sport at university. Double Olympic champion Helen Glover started rowing in 2008 aged 22 and in 2012 became one of the first British women to win an Olympic rowing gold medal. Glover competed at football, hockey and cross-country running before rowing but was considered highly coachable and trainable in her early rowing days.

(Daniel Gould)

Romero likewise competed in several different sports before finding rowing. A varied, multi-skilled background may make it possible for rowers to quickly apply their fitness to a new sport. Cyclists tend to be purists, spending many years solely riding their bikes. Rowers seem to be better equipped to transfer their skills.

Rowing training at elite level is very different from cycling training. Cycling is low-impact and a low-force/high-cadence exercise, so high-volume training is essential. Rowers have to overcome greater resistance in water, absorbed by the back, ribs and forearms. While textbook form and technique will reduce the risk of injury, fatigue and loss of form are hazardous. Hence, rowers rarely train for longer than two hours (including the occasional rest). Rowing training is supplemented with non-specific cross training and cycling is the number one choice. Many national programmes include a weekly low-intensity long bike ride and winter training camps.

The successful transition of rowers into track cycling suggests that rowing training may have some tricks to offer to cyclists. Despite the relatively short event distance and times, rowing training has evolved to comprise high volumes of low-intensity training, combined with short, sharp intensity, roughly following an 80:20 polarised intensity distribution. International-level rowers train approximately 20-25 hours per week and clock 5,000-6,000km per season. Over the course of a four-year Olympiad, this equates to approximately 7,600 strokes in training for every single stroke of an Olympic final!

The unavoidably flat nature of lakes and rivers is comparable to the velodrome: it is consistent, and effort can be precisely measured (weather conditions aside). Rowers, therefore, programme training sessions with clear single training zone targets. Long steady-state rowing or ergometer sessions are the norm in international squads, with a tight range of intensity based on heart rate or blood lactate responses.

Whereas cyclists often include multiple efforts of different zones of work within a single training ride, rowing programmes timetable up to four shorter

In-your-face stats: theres nowhereto hide on the indoor rowersessions in a day (including resistance training and core stability). The intensity-based race-preparation sessions include isolated efforts to ensure quality.

The strength-endurance demands within rowing performance requires athletes to complete up to three weight training sessions per week, particularly during the winter months. Making improvements in strength and power alongside endurance is difficult, owing to the interference effect, where gains in strength are lessened by endurance work. Rowing coaches alleviate this by programming resistance training as the final session of a given day, to maximise strength adaptations.

Correct nutrition helps to maximise the effect of such strength training with emphasis placed on protein intake before, during and after such sessions. While strength training for track cycling is well established, and its use for road athletes is increasing, most cyclists would benefit from more weight training to improve their economy, with corresponding improvements in nutrition. Rowers are famous for their high-calorie intake. While macronutrient status has little effect on a six- to eight-minute race, meeting the demands of high-volume preparation means consuming up to 6,000kcal per day. As covered in these pages, many cyclists under-fuel in an attempt to lose weight and stay lean, putting their bone health at risk. Core stability is also critical to maintaining good form and effective rowing. Rowing places high force through the trunk, and common injuries include lumbar spine and rib problems, often caused by poor stability. Producing power on a bike requires a stable base too, so this is another way in which cyclists could benefit from training more like rowers.

(Daniel Gould)

As we have seen, rowers tend to switch quite easily to cycling because theyve already been used to cycling as a cross-training activity. Cross-training is highly valued in many endurance sports but is often neglected in cycling. Of course, cycling is low-impact and relatively non-intense, so cross-training might not seem vital, but mixing things up can have a powerful effect.

Its tempting to keep your training specific and only ever train on the bike but you might be missing out with many clubs offering taster sessions. The technical nature of the sport takes time to develop, and it is difficult to register meaningful physical training during this time. A quicker and more convenient solution is indoor rowing. The stability and reduced technical demands mean you are quickly rewarded for your efforts and, in short, yes there may be some advantages to including some rowing in your training programme.

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Rowing is a whole-body exercise, so with correct technique, your legs, trunk and arms are subjected to an aerobic training stimulus. The quads, glutes and hamstrings should contribute the most to each stroke. If your training is mostly cycling, there is no harm in taking some of the pressure off the well-used muscle groups and involving the upper body too. Keeping the resistance low will allow more of a low-force/high-cadence approach, targeting the cardiovascular system rather than strength.

Dr Nicky Keay, who has published several studies investigating bone density in athletes, believes rowing is an excellent spine-loading exercise for those at risk of low bone density, whether through past under-fuelling or the lack of weight-bearing from cycling alone.

As previously mentioned, rowers need a strong and stable core, and good rowing drills and sequencing should enable you to sit stronger on your saddle too. It is easy to lose shape, but with a constant reminder of your split and effort on the screen on a rowing machine, the influence of technique on speed is clear. You can work hard, but a weak position will mean you leak power and quickly slow down.

Finally, rowing provides an experience that cycling cannot: a level of teamwork rarely called for in cycling. I am told the feeling of team cohesion and rhythm when you are part of a crew moving a single hull in perfect synchronicity is unbeatable. Like a team time trial without the option of losing a man, the whole really is greater than the sum of its parts.

This featureoriginally appeared in the print edition of Cycling Weekly,on sale in newsagents and supermarkets, priced 3.25.

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Why do so many elite cyclists have a background in rowing? - Cycling Weekly

We are a people of quick fixes and magic bullets. We want what we want, and we want it now. The same can be said when it comes to achieving health improvements. We expect fast results with minimum effort. Weight-loss diets are a great example. Who hasnt heard of or tried the grapefruit diet, the cabbage soup diet, Keto, Biggest Loser and various cleanses? And thats just the tip of the quick-fix iceberg. These fads are designed to promote fast weight-loss, but most of the weight lost is water. Once a person returns to regular eating habits, the weight quickly returns and often brings added pounds. In fact, studies show that frequent yo-yo dieting can actually cause weight gain and poorer overall health, including potential damage to the cardiovascular system. In short, a quick-fix approach to losing weight or improving ones health can lead to a vicious cycle that lasts a lifetime.

The Missing LinkWhen individuals hit the easy button, theyre missing out on the benefits of taking it slow and having a coach for personal accountability and, ultimately, success. And without motivation and accountability, any efforts to change their liveswhether its enhancing their health, improving their finances, changing habits, or even learning new skillswill likely fall short. Think of professional athletes. A cross-country runner cant train for a couple of days, then compete in a national competition. Not only is she likely to drop out of the race, but shes also at high risk of injury. Likewise, a concert pianist cant take months off and expect to maintain the same level of playing as he did previously. It takes ongoing motivation, effort and regular practice.

Personal motivation and accountability is especially critical in achieving and maintaining optimal health. In some ways, the journey is even more complex than other endeavors as each person has a unique physical, mental, and genetic makeup. Someone predisposed to diabetes needs to be diligent about avoiding sugar and simple carbohydrates. Someone without this predisposition may be able to indulge more often without a significant impact. Genetic makeup can also make one more prone to certain cravings and may cause a person to metabolize fat in different ways. The environment also impacts a persons health status. For example, studies show that unhealthy habits can run in families. A person who grows up in a household with a supply of chips, cookies, ice cream, and other unhealthy snacks always available is more likely to adopt that lifestyle as they grow older.

Maintaining personal motivation and accountability for changing habits is essential to success. But what is the best way to develop personal accountability? Personal accountability is not to be confused with willpower. Personal accountability is a mindset and learned behavior that improves over time. Willpower is emotion-based and difficult to maintain over the long-term.

The Role of Coaching in Motivating and Creating Personal AccountabilityWell-known motivational speaker Tony Robbins believes that high achievers often embrace coaching and mentorship as part of their strategy to achieve personal growth and accountability. He explains that coaches help in many different ways. First, they are unbiased so they speak the truth about a persons situation and opportunities for improvement. Second, a coach can identify an individuals true potential, which helps them build on their strengths and develop new skills. Third, a coach can help an individual develop an action plan and then provides guidance and encouragement along the journey. While Robbins isnt speaking specifically about health improvement, the same benefits apply. According to the American Psychological Association, Having someone with whom to share your struggles and successes makes the work easier and the mission less intimidating.

Coaching for sustainable habit change starts with small changes and continues over numerous months, even years. One challenge for weight loss is that many regain the lost weight and more. However, if the weight loss can be maintained for more than 2 years, it becomes more permanent. One study showed that individuals who had kept their weight off for 2 years or more had markedly increased odds of continuing to maintain their weight over the following year. Effective coaching programs that can deliver long-term results are focused on sustainable changes and an ongoing relationship with the coach.

An Effective Approach to CoachingMany people confuse coaching with teaching. And while teaching may be a part of it, coaching goes much farther. Teachers typically present a pre-established curriculum for individuals to follow. This is especially the case for some health and wellness programs offered by employers to their employees. Everyone is given the same information in hopes that something will resonate with the employee and facilitate action and change. But this type of one-size-fits-all approach doesnt take into account each persons unique personality, genetics, and health goals. Try to think of a course you took in school that changed the course of each of your daily activities I cant think of one either.

Some health and wellness programs try to encourage personal accountability through team challenges, group discussions, and educational webinars. But these cannot match the effectiveness of a dedicated coachone thats been matched to the individual based on personality and preferences working on an individualized habit change plan.

Best Practices for Creating Motivation and Personal Accountability for Health ImprovementThe best health and wellness programs are those that include motivation and personal accountability as an essential component on the path to disease prevention and habit change. This includes the proven elements listed below.

The Bottom LineTraditional programs are based on a one-size-fits-all approach where every participant is given the same information in a limited number of formats. Theyre designed like a lesson plan or class youd have in school, not around the individual. Its normal for employees to jump on board when a new health and well-being program is offered, but participation often falls off after a few months. Part of this could be due to quick fix expectations. Or they may just get bored and lose motivation. The bottom line is that any program that places a curriculum first is likely to fail without the participants ability to become motivated and develop and embrace personal accountability. Leveraging dedicated personal coaches and individualized content are the key ingredients.

Photo: raw, Getty Images

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The role of coaching in motivating and creating personal accountability for better health - MedCity News

Trying to lose weight can be one of the most difficult things to do as it can take a lot of hard work, dedication and will power. Many people try various different diet plans or exercise regimes but give up before they have even properly started.

Its important for both males and females to keep their body fat percentage to a healthy level and you can achieve this by both eating healthy and undertaking regular exercise. So lets take a look through some basic tips to help bring down your body fat percentage.

There is a misconception that to lose weight easily you should skip out on eating breakfast. This is completely untrue, it is important to eat at regular meal times and the most important meal of the day is breakfast.

Breakfast will help set you up for the rest of your day and if you skip it then you are more likely to want to snack on unhealthy foods throughout the day.

Instead of skipping breakfast its more important to choose a healthy but filling option. Avoid sugary cereals and swap them for slow release foods such as porridge or eggs, both of which will keep your filled up for longer, so you wont need that mid morning snack to keep you going.

Also try to drink a pint of water before eating anything in the morning as this will also help with any hunger pains you may have.

While its important to know how much you weigh so that you can set yourself targets to reach and understand your progress, try not to get too focused on the numbers on your scales.

Weight loss is a marathon not a sprint so while you obviously will want to see progress quickly it can take longer than you realise to see the weight dropping off.

As well as keeping an eye on your overall weight you should also be aware of what your body fat percentage is, you can do this by using a body fat percentage calculator which can help you to understand the numbers and be useful when setting yourself targets.

If you are trying to lose weight then one of the first things you should look at on your diet is how much sugary drinks you consume every day. So many soft drinks and alcoholic beverages contain a huge amount of sugar. For example one pint of hard cider contains the equivalent of one big sugary doughnut.

Avoid all fizzy sugary drinks and instead drink plenty of water. Water not only helps you quench your first but also can help keep you feeling filled up for longer.

We should all be drinking at least two litres of water every day but many people do not even drink one litre. Dehydration can often be mistaken for hunger. Many times when we may think that we are hungry and need food we are actually dehydrated, this confusion often leads us to eating more calories than we need which in turn means we gain weight. This can all be avoided by making sure we drink enough water every day.

One easy trick that seems to work well is to swap your large plates and stitches that you normally use for all your meals for smaller versions.

We often when disching u our food always look to fill the plate up which can often lead to us eating more food than we should or actually need. After eating meals we should feel pleasantly filled up not overly full up or even sick.

Once you get used to using smaller plates you should discover that you end up cooking a lot less food for meal times and in turn you will start to notice you didnt actually need all that extra food you were eating.

Losing weight takes a combination of not only eating healthy but also exercising more. Try and do some form of exercise at least once a day. This doesnt have to be over demanding exercise such as running or swimming it can be just going for a brisk walk. All exercise is good exercise.

Try to get into good habits with doing more exercise, for example instead of driving to your local shop walk there instead, as youre going to burn off more calories this way.

Not everyone enjoys exercises like going to the gym or running so you need to find what works best for you. If you are doing an exercise you enjoy then you are more likely to continue long term with it. Maybe you would enjoy swimming, riding a bike or taking an exercise class, try different forms of exercise to discover which you enjoy.

Losing weight is a process and not something that can happen overnight. You need to set yourself goals once you decide to try and lose weight but these goals need to be reasonable and achievable. There is no point in setting a goal to lose a certain amount of weight in an unreasonable amount of time.

Be realistic with your goals and you are much more likely to stick to your regime and reach them. Try to have an end goal target weight you would like to reach but do not set yourself a time limit to reach it. Instead make smaller targets to get to your final goal.

For example instead of having a target of ten kilos in ten months, break that down to losing a certain amount per month and per week. This makes it seem more achievable to spread out over the long term.

If you do not reach certain goals do not beat yourself up, weight loss is a hard thing to achieve so instead brush yourself off and go again.

KHTS FM 98.1 and AM 1220 is Santa Claritas only local radio station. KHTS mixes in a combination of news, traffic, sports, and features along with your favorite adult contemporary hits. Santa Clarita news and features are delivered throughout the day over our airwaves, on our website and through a variety of social media platforms. Our KHTS national award-winning daily news briefs are now read daily by 34,000+ residents. A vibrant member of the Santa Clarita community, the KHTS broadcast signal reaches all of the Santa Clarita Valley and parts of the high desert communities located in the Antelope Valley. The station streams its talk shows over the web, reaching a potentially worldwide audience. Follow @KHTSRadio on Facebook, Twitter, and Instagram.

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Looking To Lose Weight The Healthy Way? Tips To Bring Down Your Body Fat Percentage! - KHTS Radio

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