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EDUCATION Secretary John Swinney is unable to rule out next years school exams being cancelled due to Covid-19but he confirmed pupils going back in a blended learning model on August 11is set in stone.

MrSwinney addressed MSPs remotely as he publishedthe scientific advice the Scottish Governments decision on re-opening schools has been based on.

The evidence shows thatyounger children may be less susceptible to infection from Covid-19 than adults but warns that there is insufficient evidence to determine whether older children have differing susceptibility to infection from adults.

READ MORE:Coronavirus in Scotland: 2020 exam season cancelled for first time in history

MrSwinney said: The majority view of the advisory group is that it is necessary to consider actions to support physical distancing guidance in schools and situations where children are indoors for extended periods of time.

It follows that almost all children and young people acrossScotlandwill therefore experience a blendof in-school and in-home learning from 11 August 2020. This will bring benefits including an early return to school for many andthe ability of all learners to engage with weekly in-home learning tasks.

The scientific advice that we have received so far leads us towards taking a cautious approach and we will continue to monitor the evidence and advice to inform decisions.

Conservative education spokesperson, Jamie Greene, askedMrSwinney if he could confirm that next years exams will take place after the 2020 exam diet was axed due to the Covid-19 outbreak.

MrGreeneaskedMrSwinney if he could confirm the Scottish Government had no plans to cancel next years exam diet.

READ MORE:Coronavirus in Scotland: Schools not set to fully re-open in theforeseeablefuture

The Education Secretarysaid: The exam diet for 2021 is being planned just now. We obviously are uncertain about what the path of Covid will bein the course ofthe next 12 months.

The Scottish Qualifications Authority will give advice to schools about the importance of capturing evidence of the performance and the achievements of youngpeople -to ensure that can be properly borne in mind in any certification process for 2020/21.

The Scottish Greens have called for next years exams to be cancelled now, giving teachers time to plan for assessments when they return to schools next month ahead of welcomingpupils in August.

Scottish Greens education spokesperson Ross Greersaid: The Scottish Government is planning for exams to take place in 2021, but has confirmed that they may be cancelled at any point between now and next May. This leaves pupils and teachers in limbo for months during an already incredibly difficult time.

Given that most pupils will be expected to learn from home for much of the coming term, whichMrSwinney has acknowledged is to their detriment, the government should scrap the 2021 exams now and replace them with a system of continuous assessment throughout the year, which teachers can plan for before schools return in August.

MrSwinney said there was no guarantee that next years exams will go ahead as normal.

He said: Theres a general view within Scottish education of the importance of us havingreliableand certificatedqualificationsforall as part of the way we deliver our education the exam diet represents a significant part of that process.

While the exam diet is planned for in 2021, we cannot be certain that it will be able to take its course.

READ MORE:Coronavirus: Scotland's schools to re-open on August 11 with 'blended' learning model

The Scottish Qualifications Authority (SQA)will continue to develop plans to deliver the 2021 exam diet and will provide further advice to ensure arrangements are in place to capture, on an on-going basis , the learning outcomes met by young people in the senior phase in schools year 2020/21.

The Education Secretary added: We want tomaximisethe time children can spend with their teachers and their peers, so we are calling on local authorities to expand the size of the learning estate where possible. This could include community facilities or vacant office accommodation.

We are also working with the General Teaching Council for Scotland for plans to call on registered teachers, who are not currently teaching, or recently retired, to consider returning to workto support children through the blended model of learning.

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Coronavirus: Next year's school exams may be scrapped due to Covid-19 pandemic - HeraldScotland

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So after an indulgent Bank Holiday weekend its time to Detox!Author: GeorginaPublished: 26th May 2020 09:38

Over the last few weeks Georgina from Grafton Spa Just outside Towcester has been doing a series of facebook Live videos to help people with their hair, beauty, Spa and Wellness tips throughout lockdown.

Over the last few weeks Georgina from Grafton Spa Just outside Towcester has been doing a series of facebook Live videos to help people with their hair, beauty, Spa and Wellness tips throughout lockdown.

After what was a wonderful weekend of sunshine and bbqs and maybe too may gins I feel like its time for a little skin and body detox. Whos with me?

Detoxing isnt the easiest thing to do but its like giving your liver a little holiday.

Lots of you contacted me after the body Slim, Firm and Relax videos asking if I had a full plan to the juice diet that I have created. Well here it is, in its raw form. To become a happier, healthier and more energised you.

Starting tomorrow morning, and with a new juice every day, its a simple 3, 5 0r 7 day detox plan you can follow as much or as little as you like. You can adapt it to your specific needs and requirements.

A detox is when we have the opportunity to reset our bodies, to work on removing harmful toxins and the build up of nasties that can inhibit the function of our organs and decrease your metabolic rate.

Before we start lets ask the questions.

If you have answered yes to any of these then its very likely you will need a little detox.

Over the next three days we are going to do some liver pampering

We are going to do a nice juice cleanse a new juice every day

What makes juice cleansing more effective than just eating fruit and vegetables?

Well, juices nourish and provide us with essential ingredients, but they dont put a strain on our body. If we eat fruit and vegetables our bodies have to separate up the vital substances from indigestible fibres. Thats a lot of work!

By freshly pressing fruit and vegetables you can do this work for your body.

An additional benefit is that you consume a lot more fruit and veg than you would normally. Lets be honest who would eat six apples per day.

Give up sugar

Nowadays sugar is in so many types of foods. Its impossible to keep an overview how much sugar we consume on a daily basis. It is also important not to be mislead by labels advertising slimming diets because they often contain ingredients to replace fats and normal sugar, which are even worse than the original product.

What is it that actually happens in your body when you consume too much sugar?

Well in short You gain weight and put a strain on your liver which is what we plan to pamper this week.

Consume many bitter plant and fruit based food.

Our food comes with a lot of sugars and fats plus flavour enhancers, it is important to eat bitter foods to balance out your diet.

Just avoiding ready meals and eating clean will be a healthy start, but harmful substances from the environment and from our food can cause our bodies to stop working so efficiently. Luckily these bitter foods can support the work of the liver and bowels have to do, and improve your digestion and metabolic rate. Just the taste of these foods stimulate our stomach, liver, and gall bladder. Bitter foods make the livers work a lot easier and support its digestion and detoxification process.

To help us through the next three days we need four smoothies and a plan to do our detox, for body and skin.

Step 1

First thing in the morning, one cup of lemon tea, hot water with a slice of lemon with the skin left on.

Step 2

Body brushing working from your toes to your torso body brush your entire body before entering the shower.

Taking a shower why not try the Scottish shower? Hot and cold for a few rounds will really help with blood circulation and oxygenation. Exfoliate while you are in the shower.

Step 3 - Breakfast Smoothie

Pineapple, lemon, ginger, green tea, oat flakes and flax seeds.

To view how to make it click here:

http://www.facebook.com/graftonspa/videos/238448764262160/?vh=e&d=n

Drink at least 3 litres per day this is very important to flush the nasty toxins

Get active Gentle activities to get the heart pumping and your breathing increased, such as walking, Pilates, a gentle Hitt routine, but remember you are detoxing so nothing too much. Just get the body moving effectively.

Step 4 - Lunch time Smoothie

Spinach, celery, lemon and lime, coconut water, green apple, cucumber ginger and parsley.

To view how to make it click here:

http://www.facebook.com/graftonSpa/videos/1352345514963089/?vh=e&d=n

Add in some selfcare, relax, do some work, what ever you need to do but take it extra easy. Dont overdo it.

Step 5 - Mid afternoon Smoothie The Glowing Green smoothie.

Kiwi, banana, celery, pineapple, spinach, water.

To view how to make this one click here:

http://www.facebook.com/graftonSpa/videos/689093048559303/

Drink some Green tea, keep mobile, some gentle afternoon yoga, perhaps the plank challenge to engage the core.

Step 6 The bedtime smoothie

Banana, almond milk, cocoa powder, flax seed.

Heres how:

http://www.facebook.com/graftonSpa/videos/269786850731405/?vh=e&d=n

Take a nice bath with Dead Sea Salts or Epsom salts, for 10-15 minutes.

Go to bed early and make sure you get a good night sleep, whilst on the detox.

If you would like to join in with the detox challenge, join us on Grafton Spas Facebook page at 7.30pm every weekday for the new challenges and new smoothies every day this week.

If you feel this is too hard, dont worry.

Why not try replacing two meals instead of three? Replace the lunch time smoothie with a simple salad. And dont forget you can eat as may raw fruits and veggies as you like, just mix them up a bit.

After three days of following the Grafton Spa detox plan, you will be able to feel and see a difference in your whole body. Inside and out. Making you feel healthier, happier and more energised. The only thing thats missing is the spa!

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News - Local News: Towcester and the villages in NN12 (NN12) - AboutMyArea

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After experiencing an ACL injury, a common sports injury involving ligaments in the knee, many athletes find they cant return to play with the same vigor as before their injury. But, a new study, published in The American Journal of Sports Medicine, finds human growth hormonetreatment after ACL reconstructive surgery may prevent the loss of muscle strength in the knee.

While modern surgical techniques can reconstruct ACLs in a minimally invasive way, the associated muscle atrophy can be a greater challenge to overcome, says Asheesh Bedi, M.D., senior author of the study, chief of sports medicine and shoulder surgery at Michigan Medicine and director of the Michigan Center for Human Athletic Medicine and Performance (MCHAMP).

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Residual atrophy can slow or limit the safe return to the prior level of competition, and contribute to risk of re-injury and even arthritis.

HGH, a hormone within the body, helps cells and tissues grow and regenerate. HGH supplements are banned by the World Anti-Doping Agency, and in collegiate and professional sports.

When you hear of athletes taking HGH drugs when they are healthy, its considered doping because they are essentially trying to overproduce the hormone and bulk their muscles and tissues as a competitive advantage, says Christopher Mendias, Ph.D., ATC, the lead author of the study, an adjunct associate professor of orthopaedic surgery at Michigan Medicine and an associate scientist in the Arthritis and Tissue Degeneration Program at the Hospital for Special Surgery.

Bedi and Mendias hypothesized that administering HGH supplements to injured athletes may activate HGH within the body to target the ACL tear and prevent the knee muscles from losing strength.

Even after rehabilitation, many patients have muscles that are 30 to 40% weaker when they return to sports compared to their pre-surgery strength, Mendias says.

The researchers examined 19 male athletes, ages 18 to 35, with ACL tears who were scheduled for ACL reconstruction surgery at Michigan Medicine. The study participants were randomly assigned to self-inject HGH or a placebo solution into their lower abdominal muscles twice daily over a six-week period, beginning one week prior to surgery. The research team excluded collegiate, professional or elite athletes from the study because of the substance ban, as well as patients with diabetes, as developing type 2 diabetes is a side effect of HGH supplements.

Prescription HGH is only available for treating growth hormone deficiency syndromes and cant be used off-label without approval from the U.S. Food and Drug Administration. By obtaining an investigational new drug exemption from the FDA, the research team was able to administer the drug to study enrollees.

Other Michigan Medicine faculty and graduate students contributing to the study include Tariq Awan, D.O., an assistant professor of orthopaedic surgery, Ariel Barkan, M.D., a professor of internal medicine, James Carpenter, M.D., a professor and former chair of orthopaedic surgery, Joel Gagnier, N.D., Ph.D., an associate professor of orthopaedic surgery, Jonathan Gumucio, Ph.D., a graduate student in molecular and integrative physiology, and Jon Jacobson, M.D., a professor of radiology. The multidisciplinary team assured a rigorous scientific approach and the highest level of safety to the study.

The research team found the HGH injections did appear to have an effect after measuring knee muscle strength and volume, patient-reported outcomes, such as pain and symptoms, and analyzing biomarkers in blood samples from the injured athletes versus individuals without an ACL tear.

While HGH did not appear to affect muscle volume or our patient-reported outcome scores, we found a 29% higher knee extension strength in our patients that had performed the HGH injections compared to those in the placebo group, Bedi says.

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Examining the blood analyses revealed other signs of muscle and cartilage change. Patients who performed the HGH treatments had a 2.1-fold increase in circulating insulin-like growth factor 1 (IGF1), a protein similar to insulin that plays an important role in muscle growth. In addition, their blood samples indicated a 36% lower level of matrix metalloproteinase3 (MMP3), an enzyme that breaks down proteins during growth processes in the body. MMP3 was an indirect biomarker of cartilage wear down in the study.

We observed a consistent reduction in MMP3 in the HGH group from the first through the 12th post-operative weeks, Mendias says. This finding suggests a potential protective effect of HGH after ACL reconstruction and that we should look more closely at its potential for cartilage healing in further studies.

Bedi and Mendias hope the results of this study allow for revisiting reevaluation of the World Anti-Doping Agency and sports agencies ban on HGH.

Perhaps athletes could petition for a Therapeutic Use Exception, which allows a banned substance for a medically-appropriate reason, to prevent loss of muscle strength after ACL reconstruction, Mendias says. Treatment occurs during a time when athletes are not playing due to their injuries. The goal is to prevent muscle weakness, not make athletes stronger than they were before their injuries. Any small performance-enhancing effects of human growth hormone seem to wear off quickly after stopping the medication, and does not offer a competitive advantage.

The research team notes that further studies into HGH are needed.

We hope to build upon this research with future studies that include larger cohorts of athletes with broader demographics, Bedi says.

Mendias adds, Further studies would also allow us to petition the FDA to approve the addition of orthopedic injuries as an on-label indication for the drug.

The study was supported by funding provided by the Mark Cuban Foundation and the National Institute of Arthritis and Musculoskeletal and Skin Diseases, a branch of the National Institutes of Health.

Paper cited: The Use of Recombinant Human Growth Hormone to Protect Against Muscle Weakness in Patients Undergoing Anterior Cruciate Ligament Reconstruction, The American Journal of Sports Medicine. DOI: 10.1177/0363546520920591.

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Human Growth Hormone Treatment After ACL Injury May Prevent Loss of Muscle Strength - Michigan Medicine

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Researchers have been able to reduce the biological age of nine people by administering synthetic growth hormone injections (HGH) for 12 months.

HGH Injections

A lot of research is being done around the world to rejuvenate body cells and slow down the aging process. One of them, published in the journal Cell Aging, suggests that a persons biological clock can be set back a year and a half. A feat in the race against time.

Read Also: Do HGH Supplements Like Genf20 Plus, GenfX, Hypergh 14X, HGH X2 and Provacyl Work?

Nine healthy men aged 51 to 65 took a synthetic growth hormone (HGH) to stimulate the thymus gland, a small gland located in the upper thorax between the lungs. The thymus gland plays an important role in the immune system, but atrophies with age and loses its effectiveness.

Using blood samples taken before and after the experiment, researchers from the University of California found that the epigenetic age of the participants was reduced by one and a half years in 12 months of treatment. Epigenetics is the study of changes in gene activity: it measures the biological age of a person, i.e. the age of their cells, not their chronological age.

Read Also: Is NAD+ The Anti Aging Substance Mankind Has Been Searching For?

This strongly suggests that their risk of mortality has decreased without us being able to give an accurate estimate of their life expectancy, says Steve Horvath, Professor of Biostatistics and lead author of the study. However, this study, which was conducted only on white males in a single age group, needs to be conducted on a larger sample of people of different ages, ethnicity, and gender. A new trial with 50 participants is planned.

Recently, researchers at Stanford University succeeded in rejuvenating human cells with the help of proteins involved in the early stages of embryonic development and induced pluripotent stem cells, more simply called iPS (for induced pluripotent stem cells).

Read Also: HGH May Help Heal Age-Induced Tissue Damage By Activating Vital Gene

When iPS cells are produced from adult cells, they become younger and pluripotent, said Vittorio Sebastiano, assistant professor at Stanford University. For a while we wondered whether it would not be possible to simply stop the aging clock without inducing pluripotency, i.e. the ability to reproduce. And we succeeded, said the researchers, who were able to rejuvenate the cells of several people.

References

Reversal of epigenetic aging and immunosenescent trends in humans

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Anti-Aging: HGH Can Reduce Biological Age by One Year and a Half Study Shows - Gilmore Health News

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The heat is on through the next few days across Northern California and the Excessive Heat Warning is set to stay in effect through 7pm on Thursday evening. High pressure centered to our South is the main driving factor in our forecast and will continue to be through Friday. We did have some clouds brushing through our region from an area of low pressure to our North, but that has had minimal impacts on our temperatures this afternoon. Valley areas topped out in the mid 90's to triple digits, foothill areas ended up in the 80's to low 90's, and mountian areas mostly ended up in the 80's this afternoon. Winds have been modest and out of the Southwest today.

Sunny skies and hotter temperatures are expected for your Wednesday and Thursday. Valley areas will be starting out in the hgh 60's to low 70's and are projected to end up in the 99 to 105 degree range over the next 2 days. Foothill areas will dip into the 60's to low 70's overnight and will top out in the high 80's to mid 90's on Wednesday and Thursday. Mountain areas can expect low temperatures in the 50's and high temperatures in the 80's to low 90's for the next 2 days. Winds will be out of the Northwest to around 10mph on Wednesday, but will shift to become out of the South to 10mph on Thursday. We are not expecting much in the way of relief from the Delta Breeze, but areas to our South may see a slight drop in temperatures compared to Wednesday.

We'll finally have a slight change of pace on the way for your Friday, but temperatures will be staying hot. Clouds will be moving into our region from the South as an area of low pressure tracks North along the California Coast. Most of us will have partly cloudy skies on Friday, and there is a slight chance for some showers and thunderstorm activity in the mountains during the afternoon and evening. The main threat of active weather is expected to be to our South on Friday, but there is enough of a chance for us that it is worth mentioning. Temperatures will mostly end up in the mid high 90's in the valley on Friday, while foothill and mountian areas top out in the 80's to low 90's.

The low pressure tracking up along the coast will be bringing a big drop in temperatures, and the potential for active weather to Northern California this weekend. Valley temperatures are projected to drop into the mid 70's to low 80's, while foothill and mountain areas end up in the 60's to low 70's on Saturday and Sunday. Showers and thunderstorms are starting to look more likely for your Saturday forecast, with the biggest threat expected in higher elevations. There will also be a chance for thunderstorms in the valley. Precipitation totals are not expected to be very impressive and there will be a chance for dry lightning. We'll be staying partly cloudy on Sunday and will have a slight chance for showers. The best chance for showers on Sunday will be in our Northern zones.

Another wet system moving in from the Pacific will keep temperatures below average and will bring the chance for more showers to our region early next week.

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Storm Tracker Forecast: Excessive Heat Warning continues through Thursday - Action News Now

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25 May 2020 - 8:54

File picture used for reference

Emergency Department at Hamad General Hospital (HGH) and Al Wakra Hospital have treated 651 cases on the first day of Eid Al Fitr due to several reasons including road accidents, stomach ailments, respiratory problems and trauma.

However, the number of cases especially the number of road traffic accidents have reduced because many have stayed home as a preventive measure against COVID-19, said Dr. Galal Saleh Al Essai, Vice-Chairman for Corporate Affairs, Department of Emergency Medicine, Hamad Medical Corporation.

Many of them were minor and moderate cases and were sent home after treatment, he told The Peninsula. Cases received both at HGH and Al Wakra Emergency Department were not serious or critical and most of them were simple or routine ones related to digestive and respiratory diseases. Among them very few were admitted for continued treatment and others were treated and sent back home. We have seen a decrease in road accident related cases this year, possibly because people keep indoors and no activities are being held due to COVID-19, he added.

Emergency Department at HGH has received a total of 431 cases, among them 291 were male, 140 female, 16 patients were admitted for further treatment.

The Emergency Department at Al Wakra hospital has treated a total of 220 cases, among them 186 male, 34 female and 23 were admitted for further treatment. The Ambulance Service has received 869 calls and among them 60 were related to traffic accidents.

Also the Ambulance Service at HMC the Pediatric Emergency Centres (PEC) received many patients but all were simple routine ones with no critical cases reported from any of the departments.

HMC has continued to provide smooth delivery of Emergency and essential services across the hospitals during the ongoing Eid Al Adha holidays.

As we were well prepared to receive patients during the Eid holidays. The team with specialised doctors, nurses and paramedics, we ensure that operations are not affected and patients are given the best care, said Dr Al Essai.

When Eid Al Fitr festivities were approaching, HMC had cautioned people against road accidents and eating habits. The Ministry of Public Health stressed the importance for the elderly or those suffering from chronic diseases and their family members to follow strict measures to reduce the chances of infection, including refraining from social visits during Eid Al Fitr.

During the first three days of Eid Al Fitr holidays in 2019, HMCs HGH treated at least 1,524 cases for several conditions including stomach ailments, respiratory problems and trauma. The Emergency Department at Al Wakra Hospital treated around 656 cases in the first three days of Eid.

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25 May 2020 - 8:51

This year, Qatar is experiencing a unique celebration of Eid Al Fitr as authorities have urged citizens and residents to stay home and protect themselves and the wider community from the COVID-19 pandemic.

24 May 2020 - 19:35

Qatar has made it compulsory for everyone to wear masks while stepping out of their residence.With social collaborations and sustainability in their mind, various volunteer groups have set out to make masks that are reusable and made of repurposed materials.

Continue reading here:
Less number of road accidents recorded on first day of Eid - The Peninsula Qatar

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Are you tired of trying everything to lose weight? This easy low carbohydrate eating plan is an extraordinary alternative to lose those extra pounds in a healthy way and without rebound

Lose weight its always a subject of interest not in vain are more and more created trends, plans and diets what they promise effective results. However, on many occasions these types of diets tend to be very low in calories and leave us unsatisfiedYes, this is one of the main reasons why it can be complicated to follow a diet.

Various nutrition specialists recommend the foundations of a reduced carbohydrate diet for lose weight fast and healthy, They also ensure that they can be easier to follow than other diets. It is verified that the plan that we will present below provides the following medicinal benefits and best of all, its based on three singles steps to achieve it.

Significantly reduces appetite and you will feel satisfied throughout the day.Cause a rapid weight loss and no rebound effect. Improves metabolic health, it is attributed benefits to burn fat.It purifies the organism, it is related to great benefits for elimiting fluid and toxin retention lodged in the organism.Improves the digestive process and accelerates intestinal transit, fights constipation effectively.

The key rule to ensure success in making this meal plan is to reduce the consumption of sugars and starches (carbohydrates), it is likely that at the beginning it will take a little getting used to however you will quickly begin to notice that hunger levels decrease and you will start eating less, Therefore, the daily caloric intake will be modified in favor. The reason why this is the most important aspect of this diet is that the body for energy instead of burning carbohydrates, will do it with stored fats. Another of the genius of reduce carbohydrate intake is that insulin levels are greatly reduced and this makes the kidneys flush out excess sodium and water through the urine, thanks to this inflammation is removed and all the extra weight we carry (in many occasions it is simply water).

In fact the specialists confirm that nothing more considering this first step, during the first week a weight loss of approximately 10 pounds is estimated (ie 4.5 kg) sometimes more; considering both excess weight in water such as body fat. A study carried out in obese women found that a low carbohydrate diet is more effective than a low fat diet for lose weight faster, reduce appetite and eat fewer calories.

To complement the absence of carbohydrate consumption it is important to ensure balanced diet, that is why you should consider integrating into each meal a source of protein, a source of fat and another source of vegetables (low in carbohydrates); this should be the same way in three meals a day and if you are hungry you can add a fourth similar meal. Building your menus to those specifications will reduce carbohydrate consumption around 20 and 50 grams per day.

Eating protein has the advantage of increase caloric expenditure between 80 and 100 calories per day at a time higher protein consumption Is associated with less anxiety and cravings for eating, it is estimated that people who consume a high protein diet eat 441 fewer calories per day on average Nothing bad!

The protein what they recommend the most nutrition specialists are the following:

Lean meat: beef, chicken, pork and lamb.Fish and shellfish: such as salmon, trout, snook, and shrimp.Eggs: integers considering the yolk.Plant-based proteins: such as legumes, quinoa, and soy.

It is also important to ensure the consumption of vegetables low in carbohydrates and healthy fats Some good alternatives recommended by experts are:

Broccoli and cauliflower. Leafy green vegetables: spinach, cabbage, brussels sprouts, Swiss chard and lettuce.Tomatoes and cucumbers. Recommended fats: olive oil, coconut oil, avocado oil and butter.

More than a diet this trend proposes a healthier and balanced lifestyle, that is why it is important integrate physical exercise. Specialists point out that the best activity is lift weights, as not only helps burn calories it is important to prevent the metabolism slow down (Which is considered a common effect derived from losing weight). Try to exercise considering lift weights 3-4 times a weekin conjunction with a low carb diet is a good step to gain muscle mass and continue to lose body fat. If lifting weights is not for you, doing any cardiovascular exercise is perfect.

Eat a protein-rich breakfast.Avoid consuming sugary drinks and fruit juices.Drink water before main meals.Eat foods rich in soluble fiber.Drink coffee or tea throughout the day.Consume whole grains, avoid all kinds of processed.Sleep well and avoid stress.Weigh yourself a few times a week.Do not stop doing physical activity 3 to 4 times a week.

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How to lose weight fast in three easy steps backed by science - Explica

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When it comes to losing weight, people often want know the best way to shed excess pounds and theres no shortage of fad diets or fitness crazes claiming to have the secret to fat loss. One theory even suggests that exercising at around 60% of your maximum heart rate will bring our bodies into a so-called fat burning zone, optimal for losing weight.

But does this fat burning zone even exist?

First, its important to understand a little about our metabolism. Even if we were to sit at our desk all day, our body still needs fuel to meet energy demands. This energy comes from carbohydrates, proteins, fats and phosphates. However, the rate at which we use them, and how much we have available, varies between people. It depends on a number of factors, such as dietary intake, age, sex and how hard or often we exercise.

Generally, exercising at lower intensities such as sustained walking or light jogging doesnt require as much effort by our muscles as sprinting, for example. This means the amount of energy needed by the body is lower, so energy supply predominantly comes from fats.

But as exercise intensity increases, fat cant be metabolised fast enough to meet increased energy demand. So the body will use carbohydrates, as these can be metabolised more rapidly. This means there is indeed an exercise intensity where fat is the predominant energy source.

At the lower end of this spectrum is our resting state. Here, the number of calories our body needs to function is considerably low, so the body primarily metabolises fat to use for energy. This means the potential zone for metabolising fat is between the rested state and the level of exercise intensity where carbohydrates become the dominant energy source (in terms of percent contribution to energy demand).

But this is a wide range, which lies between a resting heart rate of around 70 beats per minute to around 160 beats per minute during moderate effort exercise (such as cycling at a constant speed where holding a conversation becomes challenging), where the crossover from using fat to carbohydrates for energy occurs.

The issue with such a wide zone is that the person exercising wouldnt necessarily be optimising their ability to metabolise fat, because as the exercise intensity increases theres a gradual change in the balance of fat and carbohydrates your body uses for energy.

So how can we know at which point our body will switch from using fat to other fuels for energy? One approach researchers take is assessing how much fat is being used for energy during different exercise intensities.

By measuring how much air a person expels during an exercise test which gets progressively harder, physiologists have been able to calculate the relative contributions of fat and carbohydrates to meet the exercise demand at different intensities. The highest amount of fat burned is called the maximal fat oxidation rate (or MFO), and the intensity this occurs at is termed FATmax.

Since this method was first used by researchers, studies have shown that as the intensity rises from around 40-70% of a persons V02 max which is the maximum amount of oxygen a person can use during exercise theres an increase in the rate of carbohydrates and fats being used. The rate of fat being burned starts to decline at higher intensities as the body requires energy more rapidly.

The so-called fat burning zone has been shown to occur anywhere between about 50-72% of a persons V02 max. However, the ability to burn fat is also based on genetics, with studies showing that this fat burning zone is likely to be lower in overweight or obese people around 24-46% of their V02 max and higher in endurance athletes.

Another point to consider is how much fat we actually burn during exercise (if we express it in grams per minute). The answer is: surprisingly little. Even in studies with athletes, at FATmax, participants only burned on average a mere 0.5 grams of fat per minute. This would equate to around 30 grams of fat per hour.

In the average person, this appears to be even lower, ranging between 0.1 and 0.4 grams of fat per minute. To put it in perspective, one pound of fat weighs around 454 grams. So, though training in this fat burning zone will help with fat loss, this might also help explain why it takes some people longer to lose fat through exercise.

But there is evidence that following certain diets (such as intermittent fasting or a ketogenic, high fat diet) and longer exercise can increase the actual amount of fat we burn.

Perhaps its time to no longer consider burning fat to have a zone, but rather an individualised sweet spot which can be used to optimise our exercise regimes to lose weight. Regular physical activity around this sweet spot (which typically occurs at a low to moderate feeling of effort, for example 30-60% of your maximal effort, or a perceived exertion level of one to four out of ten) will likely improve our bodys efficiency in using fat for energy and translate to a lower overall body fat percentage.

The rest is here:
'Fat burning zone'? The best way to exercise to burn fat - The Conversation UK

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Hi! My name is Desiree Winkel owner and founder of Fitness Coaching. Fitness Coaching is a studio/gym where you can work out with professional trainers. Among the workout programs we offer are boot camps, cardio boxing, functional training, weight loss training, group training and personal training. Our studio is located in Simpson Bay.

We are all a bit more secure now of what will happen in the next weeks after lockdown, and we can start programming our minds on our new future. It is and has been a time of much insecurity and stress. Most people start eating when theyre stressed or bored. This is your time as the economy is slowly catching up; and we will be moving a bit more. So its time to work on ourselves again. Eat better and move more.

Long periods of inactivity and a diet high in saturated fat and high sugar lead to visceral fat storage fat in our midsection that surrounds our internal organs. Some of the fat from the fat cells in that area can get into the main vein that supplies and delivers blood to our liver and then end up in our bloodstream raising our cholesterol levels. This can cause a variety of health issues like increased blood pressure, hormonal imbalances, cardiovascular disease and insulin resistance, which then leads to type 2 diabetes. All in all, it is not a pretty picture on the inside or on the outside.

The fat in this area is often the last one to go. Your body stores it as a safety feature. In times of need, like when there is no food or hardly any food available, your body will go to the fat storage in your body but the visceral fat is the last fat it attacks.

When we are in our prime, our bodies try to plan and save up extra resources for a rainy day, for when we are not as agile, and are unable to feed ourselves regularly. As we age, we reserve more and more visceral fat rather than the subcutaneous type, gaining a belly that only grows bigger the older we get.

The problem is that most people like to pick the body part where they would like to lose the fat at first. We cant target the fat we want to lose with exercise or dieting, as our bodies always lose overall body fat and it is only when they are done shedding it everywhere else that they will access the fat they have reserved in problem areas like our bellies. I know its frustrating.

Exercising to get rid of belly fat isnt going to work (although wed really like that) since we cannot target our bellies specifically. No number of crunches or other ab-specific exercises will help us burn reserves there faster; it does not matter how much muscle we put on in a specific part of the body, we burn body fat in an overall way. This means that in order to get rid of the belly, you have to do exactly the same training you would do if you wanted to lose weight in general. Once you are low or out of other extra fat reserves to burn, then you will begin to burn visceral fat in your midsection and every other problem area you have.

The best way to dig into those stubborn fat reserves is through a combination of cardio, high burn and HIIT workouts. The sheer variety of each longer burn and/or higher intensity will eventually force your body to part with the fat and trade it for quality muscle instead. That is why I recommended that you concentrate on cardio instead of ab work in general, if you want to get rid of your belly fat.

You can still do some ab exercises, especially if your end goal is having a strong abdominal wall or a six-pack but avoid making it the main goal of your training. Cardio should be what you focus on cardio and staying active throughout the day the more you move, the more you burn. There are many ways to do proper cardio or HIIT workouts. Ask your trainer to use your gym time or workout time effectively.

What really would help is to park your car a bit further than normal to walk to your job, grocery store or anywhere you go. Yes, I know its hot and you dont want to be sweaty; but trust me those little adjustments throughout the day will make a huge difference in the end. Adopting an active lifestyle and cutting out high sugar, high saturated fat foods will eventually lead to a flat and healthy stomach. It takes patience and patience is vital in this case.

Fast weight loss is temporary weight loss, exactly because of that. The only way to get permanent results is to introduce conditions you can then maintain for the rest of your life.

Plan of action: Do cardio and high burn workouts; Reduce portion sizes; Be active all day long. In the end, its worth a try. The more you invite these changes in your life, the better you will feel. We can help you to achieve your goal. If you do not have time or money to spend, we can set up a plan for you and help you to achieve your goal and make you feel good.

Fitness Coaching is located on Welfare Road. For more information or if you have questions, call or WhatsApp +1 (721) 524 7700, check out Fitness Coaching on Facebook or Instagram, or visit http://www.fitnesscoachingsxm.com

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Desiree - Time to lose that belly fat - The Daily Herald

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Getty / RyanJLane Yes, You Can Lose Weight Walking as Little as 30 Minutes a Day - but There's a Catch

If you're on a mission to lose weight but don't have the time or energy for a more intense workout, walking is a great place to start. And with fitness trackers and GPS apps readily available on our phones, it's easier than ever to track your steps, time, or distance whenever you hit the pavement.

So, let's say you walk for an hour during the day: will you lose weight? One study in JAMA Internal Medicine showed that subjects who, without making changes to their diet, worked out at a rate equivalent to walking 12 miles per week for eight months saw fat loss. The authors further stated that the controls in this experiment gained weight, but that could be reversed with 30 minutes of daily walking.

Plus, exercise physiologist Tom Holland, MS, CSCS, told POPSUGAR in a previous interview that you can certainly see weight-loss results by walking just 30 minutes per day. He recommends that true beginners start with walking three to four times per week, then increase from there. But, just how effective your workout is depends on a number of factors.

"The intensity at which you walk plays a key role in helping your body burn more calories and improve your cardiorespiratory system," Denise Miklasz, an ACE-certified personal trainer at Northwestern Medicine Crystal Lake Health & Fitness Center, told POPSUGAR.

If you're walking at a casual stroll, you're probably not going to achieve the weight loss you want. One way to pick up the pace? "You could include 30- to 60-second bursts of faster walking every three to five minutes, followed by a 30-second recovery walk," Miklasz said. You can also try walking with weights or picking a route with hills to add some intervals to your workout.

Video: 7 incredible results you'll get from walking 30 minutes a day (Courtesy: Prevention)

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"An interval-training workout will continue to burn more calories after your workout due to a physiological effect called excess post-exercise oxygen consumption, or EPOC. EPOC is sometimes referred to as the 'afterburn effect,'" Miklasz explained.

Even more important is your diet. You know this, but you can't eat whatever you want or as much as you want the second you start exercising. "In order to lose weight you need to create a calorie deficit," Miklasz said. One pound is equal to 3,500 calories, so you'd need to carve out 3,500 calories each week in order to lose one pound, which experts consider a safe and healthy goal. In other words, "you need to either burn an extra 3,500 calories or remove 3,500 calories from your diet," Miklasz explained - or a combination of the two.

"Combining exercise with a healthy diet is more effective than restricting calories alone. Exercise can help you maintain and increase lean body mass, which results in a larger calorie burn per day," Miklasz said. To that point, when you're ready to start building muscle, remember that walking alone won't cut it. She noted, "Ideally, incorporating strength training along with aerobic exercise will increase muscle mass and boost your metabolism." This four-week workout plan for weight loss is a great place to start, and you can check out this beginner weightlifting plan as well.

Slideshow: Healthy and inexpensive ways you can de-stress at home (Provided by PopSugar)

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Yes, You Can Lose Weight Walking as Little as 30 Minutes a Day - but There's a Catch - MSN Money

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