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Dec 21

George Clooney was hospitalised after weight loss for ‘The Midnight Sky’ | Glitterati – Mag The Weekly Magazine

George Clooney had a health scare right before shooting began on his new Netflix film The Midnight Sky. The actor was diagnosed with pancreatitis and hospitalised after experiencing stomach pains just days before cameras started rolling on the sci-fi project that counts him as both director and star. The film features the 59-year-old Oscar winner as Augustine Lofthouse, an astrophysicist battling cancer who is tasked with warning a team of astronauts not to return to Earth. To get into character, the Gravity star decided to lose weight for the role. "I think I was trying too hard to lose the weight quickly and probably wasn't taking care of myself," Clooney told the Mirror. The actor also pointed out that filming in harsh climates made this shoot particularly challenging. The Midnight Sky's cast includes Felicity Jones, David Oyelowo, Tiffany Boone, Demin Bichir and Kyle Chandler.

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George Clooney was hospitalised after weight loss for 'The Midnight Sky' | Glitterati - Mag The Weekly Magazine


Dec 17

Metabolism and weight loss: How you burn calories – Mayo …

Metabolism and weight loss: How you burn calories

Find out how metabolism affects weight, the truth behind slow metabolism and how to burn more calories.

You've probably heard people blame their weight on a slow metabolism, but what does that mean? Is metabolism really the culprit? And if so, is it possible to rev up your metabolism to burn more calories?

It's true that metabolism is linked to weight. But contrary to common belief, a slow metabolism is rarely the cause of excess weight gain.

Although your metabolism influences your body's basic energy needs, how much you eat and drink along with how much physical activity you get are the things that ultimately determine your weight.

Metabolism is the process by which your body converts what you eat and drink into energy. During this complex process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.

Even when you're at rest, your body needs energy for all its "hidden" functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells. The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate what you might call metabolism.

Several factors determine your individual basal metabolism, including:

Energy needs for your body's basic functions stay fairly consistent and aren't easily changed.

In addition to your basal metabolic rate, two other factors determine how many calories your body burns each day:

Scientists call the activity you do all day that isn't deliberate exercise nonexercise activity thermogenesis (NEAT). This activity includes walking from room to room, activities such as gardening and even fidgeting. NEAT accounts for about 100 to 800 calories used daily.

It may be tempting to blame your metabolism for weight gain. But because metabolism is a natural process, your body has many mechanisms that regulate it to meet your individual needs.

Only in rare cases do you get excessive weight gain from a medical problem that slows metabolism, such as Cushing's syndrome or having an underactive thyroid gland (hypothyroidism).

Unfortunately, weight gain is a complicated process. It's likely a combination of genetic makeup, hormonal controls, diet composition and the impact of environment on your lifestyle, including sleep, physical activity and stress.

All of these factors result in an imbalance in the energy equation. You gain weight when you eat more calories than you burn or burn fewer calories than you eat.

While it is true that some people seem to be able to lose weight more quickly and more easily than others, everyone loses weight when they burn up more calories than they eat. To lose weight, you need to create an energy deficit by eating fewer calories or increasing the number of calories you burn through physical activity or both.

While you don't have much control over the speed of your basal metabolism, you can control how many calories you burn through your level of physical activity. The more active you are, the more calories you burn. In fact, some people who are said to have a fast metabolism are probably just more active and maybe fidget more than others.

Aerobic exercise is the most efficient way to burn calories and includes activities such as walking, bicycling and swimming. As a general goal, include at least 30 minutes of physical activity in your daily routine.

If you want to lose weight or meet specific fitness goals, you may need to increase the time you spend on physical activity even more. If you can't set aside time for a longer workout, try 10-minute chunks of activity throughout the day. Remember, the more active you are, the greater the benefits.

Experts also recommend strength training exercises, such as weightlifting, at least twice a week. Strength training is important because it helps build muscle. Muscle tissue burns more calories than fat tissue does.

Any extra movement helps burn calories. Look for ways to walk and move around a few minutes more each day than the day before. Taking the stairs more often and parking farther away at the store are simple ways to burn more calories. Even activities such as gardening, washing your car and doing housework burn calories and contribute to weight loss.

Don't look to dietary supplements for help in burning calories or weight loss. Products that claim to speed up your metabolism are often more hype than help, and some may cause undesirable or even dangerous side effects.

Dietary supplement manufacturers aren't required by the U.S. Food and Drug Administration to prove that their products are safe or effective, so view these products with caution. Always let your doctors know about any supplements you take.

There's no easy way to lose weight. The foundation for weight loss continues to be based on physical activity and diet. Take in fewer calories than you burn, and you lose weight.

The Dietary Guidelines for Americans recommends cutting calories by 500 to 700 calories a day to lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week. If you can add some physical activity to your day, you'll accomplish your weight-loss goals even faster.

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Dec 17

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

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


Dec 17

Six reasons why you are not losing weight – The Standard

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


Dec 17

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

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


Dec 17

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

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


Dec 14

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

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


Dec 12

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

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.

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


Dec 12

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

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.

All Rights Reserved

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


Dec 12

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

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.

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



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