In a perfect world, you had planned for your pregnancy in every way possible. This included getting down to your ideal weight beforehand. But for many women, this isnt realistic. Pregnancy, while an exciting time, can turn into a weight dilemma for women who are already overweight. This is because of the inevitable weight gain associated with having a baby.

Fortunately, growing research suggests that losing some weight during pregnancy might be possible and even beneficial for some women who are extremely overweight or obese (have a BMI over 30).

Losing weight, on the other hand, isnt appropriate for pregnant women who were at a healthy weight before pregnancy. If you believe you can benefit from weight loss during pregnancy, talk to your doctor about how to do so safely without affecting your baby.

Even before theyre born, your future baby relies on you in numerous ways. Your body nourishes and carries them for about 40 weeks, helping them grow and develop. Having excess weight can cause problems during pregnancy because it can get in the way of these processes.

Being obese while pregnant may lead to:

Despite such dangers, your best approach to weight loss is through a consistent, yet gradual plan with a focus on healthier lifestyle changes. Gradual weight loss is best for your body and your baby.

If your doctor recommends that you lose weight, heres how to do so safely during pregnancy.

Being overweight during pregnancy can sometimes change the focus to only losing weight. But the fact is, youll still gain some weight, and it is important to know how much a healthy amount of is. After all, there is a human growing inside of you!

Follow these pregnancy weight gain guidelines from the National Institute of Diabetes and Digestive and Kidney Diseases, based on your weight before you became pregnant:

The first way you can lose excess weight is by reducing your daily calorie intake. Eating more calories than you burn off is the most common cause of weight gain. It takes a 3,500-calorie deficit to lose 1 pound. Over the span of a week, this equates to about 500 calories per day to cut out.

Before you slash this many calories from your diet, be sure to keep a log and figure out just how many calories you really eat. You can talk to a dietitian to discuss food plans. You can also look up nutritional labels for foods from stores or restaurants to get a sense of how many calories are in each food.

Keep in mind that pregnant women should eat no fewer than 1,700 calories per day. This is the minimum and helps to ensure that both you and your baby are getting enough energy and nutrients on a regular basis.

If you normally consume far more calories than this, consider cutting down gradually. For example, you can:

Take a daily prenatal vitamin to ensure that you are getting all of the nutrients you and your baby need. Folate is especially important, as it helps decrease the risk for birth defects.

Some women are afraid to exercise out of fear of it harming their babies. But this definitely isnt true. While some exercises, such as situps, can possibly be harmful, exercise overall is extremely beneficial.

It can help you maintain your weight, reduce birth defects, and even ease some of the aches and pains you experience during pregnancy.

The current recommendation isnt different from nonpregnant women: 30 minutes of activity per day. If this is too much for you to start, consider breaking up the 30 minutes into shorter blocks of time throughout the day.

Some of the best exercises for pregnant women are:

On the flip side, you should avoid any activities that:

While youll certainly gain weight naturally from your pregnancy, the majority of this weight gain happens in the second and third trimesters. Your baby also grows rapidly during the last two months of pregnancy. You cant control weight gain attributed to your baby and supporting elements like the placenta, so its best to address any weight issues earlier in pregnancy.

Some success in weight intervention among pregnant women has been reported through a study published in the journal Obesity.Researchers found that women who received advice between weeks 7 and 21 of pregnancy were less likely to gain excess weight during the third trimester. The same group of women studied also benefited from weekly support group meetings.

This is just one example of when early planning helped to stave off excess weight gain. If you want to lose weight, or control the amount of weight you gain overall during your pregnancy, be sure to have your doctor help you come up with a plan early on. Your doctor can also refer you to a dietitian for more advice and meal planning.

For most pregnant women, weight management is safer than any form of significant weight loss. Despite the benefits of having a lower BMI during pregnancy, losing weight isnt appropriate for all women.

Part of the concern comes from the methods of traditional weight loss: calorie cutting and exercise. Its important to watch your calorie intake and to exercise during pregnancy. But overdoing it to an extreme could potentially harm your baby. This is why most doctors dont recommend weight loss during pregnancy, unless youre significantly overweight. Discuss any questions or concerns you have with your doctor.

Your doctor can help you make the safest decision for you and your baby. You can always revisit an overall healthy weight loss plan after your baby is born.

View original post here:
How to Lose Weight During Pregnancy Safely

Weight loss at any age can improve your sense of well-being, your body's functions and overall health. The Centers for Disease Control and Prevention notes that losing just 5 to 10 percent of your body weight -- about 10 to 20 pounds for a 200-pound person -- can improve your blood pressure, blood cholesterol and blood sugar levels. As a 60-year-old woman, weight loss may come more gradually than it did in your youth, but the positive effects are undeniable. The typical weight-loss tactics -- moderating portions, choosing foods with a high nutritional quality, and becoming more physically active -- don't change as you age.

Activity helps you manage your weight at any age.

Image Credit: moodboard/moodboard/Getty Images

Principles of Weight Loss

A calorie deficit helps you lose weight no matter how old you are. Consume 3,500 calories fewer than you burn to lose 1 pound. If you create a deficit of 250 to 1,000 calories per day for a week, you'll end up 1/2 to 2 pounds lighter.

As a 60-year-old woman, you most likely burn fewer calories than a woman half your age. You have less muscle mass from the natural effects of aging, which lowers the number of calories your body burns per day. Exercise and other daily physical activity can help you burn more, though. An average, sedentary woman at age 60 burns 1,600 calories; but if she's moderately active, that number increases to 1,800. If you're highly active, you could burn as many as 2,200 calories per day.

Eat Adequate Calories

Consume a minimum of 1,200 calories per day to get all the nutrients you need and prevent your metabolism from slowing down further. For all but the most active 60-year-olds, cutting 1,000 calories from your daily intake to lose 2 pounds per week will result in an intake that's too low. Instead, plan on a more moderate loss of 1/2 to 1 pound per week, which means you'll create a deficit of just 250 to 500 calories per day. Use an online calculator or talk to a dietitian to get your baseline calorie needs from which to subtract calories and create a deficit.

Starving yourself won't provide you with the nutrition or the energy you need for your daily activities. Avoid processed foods, such as snack mixes, baked goods, refined white flour foods and soda. Choose whole foods for meals, with your portion sizes depending on your goal calorie intake. An intake of 1,200 and 1,400 calories per day is considered low and will mostly likely yield weight loss.

Dietary Choices for Weight Loss

Base each meal on lean proteins, whole grains and fresh vegetables. Between meals, snack on low-fat dairy, healthy fats and fresh fruit.

Typical breakfast foods include eggs, whole-grain toast and an orange; oatmeal, strawberries and skim milk; or low-fat plain yogurt, slivered almonds and blueberries.

For lunch and dinner, have a 2- to 4-ounce serving of protein, such as tofu, white fish, skinless poultry, white-meat pork or lean steak. Adequate protein while dieting helps postmenopausal women preserve essential lean body mass, showed a 2008 study published in the Journal of Nutrition, Health and Aging.

Serve the protein alongside approximately 1/2 cup of whole grains, such as wild rice, quinoa, barley or brown rice. Fill up your plate with watery, green vegetables, such as broccoli, fennel, asparagus, kale and spinach. Other colorful vegetables, including cauliflower, bell peppers, eggplant and cabbage, are also appropriate. Vegetables have a low number of calories per serving, but lots of phytonutrients and also fiber, which helps fill you up.

Watch sauces and dressings; they can add a lot of extra calories without much nutritional value. Opt for lemon juice or vinegar, olive oil and fresh herbs for flavor.

The Importance of Exercise for 60-Year-Old Women

If you're sedentary, plan on burning extra calories with at least 30 minutes of moderate-intensity cardio activity most days and weight training three times per week, advises a comprehensive review published in 2011 in the Journal of Midlife Health. Deep breathing, yoga and stretching can help reduce stress, which also contributes to weight gain.

Weight training with exercises such as the leg press, squats, lat pull-downs, military presses, seated rows and back extensions, helps you preserve lean muscle mass and improves bone density once you've passed menopause, especially when you're taking in a restricted number of calories. A 2010 study of Medicine and Science in Sports and Exercise followed the effects of six years of resistance training on previously sedentary post-menopausal women. Researchers determined that the exercise prevented weight gain and loss of lean muscle mass, compared to participants who did not practice resistance training. When you've cut calories to lose weight, the weight training helps ensure you lose fat, rather than muscle.

Originally posted here:
The Best Way to Lose Weight for a Female of Age 60 ...

The chin up vs pull up question may never go away but the truth is, they are both excellent compound exercises, albeit not easy to perform correctly. Although similar to some degree, chin ups and pull ups work different muscles, or at least work similar muscles differently. Choosing one over another very much comes down to what muscle groups you would like to focus on more in your workout routine.

There are many different ways to build muscle and lucky for you, we have many great workout options here at T3: have a look at the best full body workout routine, this two-day push-pull workout, we also have a two-day push-pull upper body workout as well as the best beginners calisthenics workout too, just to mention a few.

Make sure the pull up bar is drilled in properly at home

(Image credit: mirafit)

Especially is you are trying to perform chin ups or pull ups at home, make sure that the pull up bar you're using is safe to use before you apply your weight onto it. These exercises might not seem too dangerous at first but your bodyweight provides plenty of resistance and if you fall off the bars for any reason, you can hurt yourself, pretty badly.

Before you even attempt to do either chin ups or pull ups, improve your grip strength by just hanging from the bar, resting your legs on the floor or on an elevated surface like a chair or aerobic step. When hanging, try not to drop your shoulders and engage your core as well.

Doing multiple sets of chin ups/pull ups require a lot of strength so don't try to rush progress and hurt yourself in the process.

Important: if you are new to exercising or haven't done much exercising in the past, try easing your body and mind into working out rather than going too strong at the beginning. If you have some excess body fat, we have a few handy tips on how to lose weight fast (relatively) as well as many articles on different diet methods (link to these are in the article above). Just be sensible.

Chin should go over the bar at the top

(Image credit: Future)

Best for: sculpting big arms, especially the biceps and strengthening the lats

Muscle worked: biceps, lats, forearm, shoulders, core

Chin ups are probably a tad bit easier to perform than pull ups, mainly because in the case of chin ups, your arm muscles especially your biceps can be utilised more during the movement. For the same reason, chin ups are better to build arm definition and to really make the biceps pop.

To perform a chin up, grab the bar with an underhand grip (palms facing you), hands being shoulder apart. Even in the lowermost position, you should drop your shoulders completely and engage your core too. This will help you stabilise your body, especially on your descent.

At halfway point, your chin should be over the bar. otherwise it's only a half-rep and you don't want to half-rep. It is not only less effective but also promotes bad form as well.

SIXPAD Electric Muscle Stimulation Training Gear | Prices from 175 at AmazonSIXPAD training gear won't replace hard work but it can make it more effective. These cordless pads can effectively enhance muscle stimulation and can "help users achieve an 8% improvement in abdominal muscle size after 4 weeks alongside a balanced diet and exercise" or so does SIXPAD claim. The percentage goes up to 12% after 8 weeks and many SIXPAD products can be used in other areas than just your abs.View Deal

Hands wide apart for a nice V-shape

(Image credit: Future)

Best for: achieving the coveted V-shape, building a strong upper back

Muscles worked: lats, teres major, rhomboids, biceps, core

Being able to perform pull ups correctly is the ultimate power move in a gym. Many people who can powerlift twice their bodyweight would struggle to do eight clean reps of pull ups.

Pull ups are challenging because you need to be agile as well as strong to be able to do the pull ups, not to mention shoulder mobility, something a lot of people ignore and just assume they have because "they use to rule the monkey bars in primary school".

To perform a pull up, hold the bar with an overhand grip (palms facing away from you) and hands being wide apart. A nice wide grip will help activate the lats even more and will help you shape that back-V sooner.

The same rules apply to pull ups as for chin ups: core engaged, not dropping shoulders, being mindful of the descent. As with any exercise, the slower you can perform it within reason the longer you activate the muscles and the quicker you are going to see results.

Munch on the right snacks

(Image credit: Grenade)

To avoid any injuries and to help recovery, keep an eye out on your protein intake and always stretch after your exercising sessions. And make sure you drink plenty of water as well. A decent gym water bottle doesn't cost all that much.

Supplement-wise, you only really need two: protein powder and creatine. The former will help in the muscle repair process and latter will boost performance. Both are safe to use and there is a wide variety of offerings so you can choose a flavour you prefer.

With creatine, we recommend you get the unflavoured variety because it mixes well with any liquid and you only need a small amount to keep your creatine levels saturated. This means you can mix your 3-5 grams of creatine with anything in the morning (water, juice, even coffee) without having to worry about an aftertaste.

If you feel like you need a nibble throughout the day, opt in for low-sugar protein bars and snacks as opposed to Mars bars.

Today's best fitness gear and supplement deals

Bowflex SelectTech 560 Stand

Harbinger BioForm Wristwrap...

Read the original:
Chin up vs pull up: what's the difference, which muscles are worked and most importantly, WHAT IS THE BEST ONE? - T3

One of the positive side effects of this unique pandemic time has been the growing number of folks exercising outside.

Thanks to the nice spring weather and the sudden abundance of extra time on their hands, especially with those who normally are in school or those used to participating in some sort of team-oriented sport or working out in the gym, countless numbers of folks have turned to running and walking as their main mode of daily exercise.

As a longtime community running and walking coach, Im absolutely delighted to see so many people using these two wonderful and simple forms of exercise, as a physical and mental outlet, during this uneasy time.

The benefits of these two wonderful activities are endless, from great accessibility to low cost, and all research points towards healthier living and longevity if you can get out for 45 minutes or more 4-7 days per week. Because both activities are weight bearing and aerobic in nature, theyre incredibly efficient at quickly helping you to build your cardio engine, in addition to helping with weight loss.

Having said that, left unchecked, these two healthy activities can also just as quickly injure you. Im seeing lots of shin splints, Achilles and knee issues cropping up due to folks making some basic mistakes. Even those fit athletes, such as swimmers, volleyball players and soccer players, are hitting some speeds bumps as they accelerate into this new turf. Here are three tips to help you get safely started with what will hopefully become a lifelong exercise regimen:

1. Dont hear yourself breathing. Say what? You should work hard enough to sweat but absolutely no heavy breathing. Thats reserved for anaerobic athletes, like sprinters. I call it conversational pace, which simply means that you should always be able to comfortably talk while running or walking. So, your effort should stay constant as your pace varies based on terrain, weather and how youre feeling.

2. Less leads to more. For some reason, the classic distance many folks start an exercise program with is three miles. Ouch! Even though it may feel easy, for most folks just starting out, thats simply too far to go and too much time on your feet. I recommend starting out with a half-mile or 5-7 minutes and gently building from there. Its okay to exercise every day but I highly recommend undulating the distance. So, shorter one day and longer the next or run one day and walk the next.

3. Nose over toes. Long stride lengths and heel-to-toe mechanics are out and shorter strides, that keep you off your heels and more on your shock absorbency arches, are in. This leads to greater efficiency and less risk of injury.

Ive got an off-the-couch program all mapped out and ready to go for you. Just text me at 962-1694 and Id be happy to get it to you to help you get started.

Speaking of a recent surge of injuries, weirdly enough, one of the other main sources of new aches and pains is at the opposite end of the spectrum: sitting. Because many of us are sitting more than normal, were experiencing hamstring, back and calf discomfort and pain. Three quick tips to fend this off:

1. No perching. Always sit completely to the very back of the chair or couch.

2. No slouching. Always sit upright with your back slightly arched and no leg crossing.

3. Get up. Try to get up every 30 minutes and take a lap around the room. Its actually better to sit six hours with 30-minute breaks than to sit for 90 straight minutes without getting up. As socially awkward as it may sound, Ive been known to get up in the middle of a board meeting and walk back and forth behind my chair. Weird guy but with a great feeling 65-year-old back!

And, for many, the new not-leave-the-house routine has led to one other sneaky source for injury: walking around the house shoeless. No shoes, no support. Going without shoes throughout the day has been the catalyst for a surge in plantar fasciitis injuries. And, sorry, bedroom slippers dont count.

With all of the large regulation four-lap tracks closed except the Curtis Elder venue at Charlottesville High School, many folks have flocked to this beautiful new facility for their running and walking pleasure over the past three months. CHS Athletics Director Rodney Redd has been gracious in keeping the gates to this wonderful neighborhood venue open to all of us, but he only asks for us to stay out of lanes 1 & 2. Why? Because it prematurely wears out those important competition lanes. This goes for everyone, from those doing speed workouts to walkers. We have measured what it takes to run or walk for a mile in lanes 3 and 8 and its all available on a video on the Charlottesville Track Club site. Thanks for respecting this simple request. And heres to a round of applause to Redd, agood neighbor, and the Black Knight community.

The Charlottesville Track Club is once again hosting its annual summer training program to prep runners for a half or full marathon in the fall. Ive had the pleasure of serving as the coach of this safe, personalized program for the past 30 years and this summer will be different due to the pandemic. Well be practicing safe distancing in guiding all of our participants to a local half marathon in October or full marathon in November. This popular program is open to all abilities, from runners with a 6- to 14-minute pace to those starting with a one-mile run to folks already running 7-9 miles at a time. Come join us! We kick things off on June 20. Go to charlottesvilletrackclub.org for more information.

At the other end of distance spectrum, my son Adrian, who takes the summer off from coaching the Albemarle High School cross country and track teams, has started a Cville Milers Club for anyone interested, this summer, in learning to race the mile or improving on a previous time. All abilities are welcome to this personalized program and its all free. Contact him at adrian.lorenzoni@gmail.com

Fast Times at Senior High! Weve seen a flurry of impressive times recently from our 65-and-over crew. Speedy folks like 75-year-old Jim Bell (8:02 pace for 5K), 72-year-old Jeffrey Plank (8:35 pace for 5K), 69-year-old Linda Scandore (sub-10-minute pace for 10K) and 67-year-old Harry Landers (7:40 pace for 10K), have been burning up the roads during this pandemic.

Stay tuned for information on the Womens Four Miler training program plus virtual runs for the Kiwaniss Independence Day 5K, the NPR 5K and a Summer Series for Kids and their Parents. All will be posted in the coming weeks, on the CTCs website.

Mark Lorenzoni has been coaching community runners and directing local charitable footraces, on a volunteer basis for close to 40 years. He can be reached by at 434-962-1694. Follow him on Twitter @CoachZoni.

Read the rest here:
On the run: Tips for making the most of your walk during the COVID19 pandemic - The Daily Progress

Implementing safe management measures at the workplace will incur some added cost and inconvenience for businesses, but it will pay off in the long run and speed up the reopening of the rest of the economy, Trade and Industry Minister Chan Chun Sing said yesterday.

Allowing employees who can do so to continue working from home will minimise their risk of exposure to the coronavirus and thus provide more stability for employers, Mr Chan told reporters after a tour of food firm Prima Limited's flour-milling factory.

He acknowledged that some companies have given feedback that complying with the rules has increased operating costs, such as in cleaning expenses and costs associated with remote working needs.

"There will be some measures that require a bit of money, but take it as a long-term investment whereby it's going to strengthen the competitive position of the respective companies and ensure business continuity," he said.

This will reap rewards for companies in the long run, Mr Chan stressed.

Citing Prima, which exports flour to countries like Japan, as an example, he said: "When they can provide the continuity of services to their overseas markets, especially in times like this where many supply chains are disrupted, it becomes a cost advantage."

Companies with more progressive practices such as the flexibility to work from home will be better able to attract and retain talent, he said.

Thus, businesses should put the necessary measures in place in their own interest, and not out of fear of being penalised, he said.

"It is not about meeting somebody else's rules and regulations... It is about the company wanting to take the responsibility to make sure that their workers are safe and their business is not disrupted."

All workplaces allowed to operate are required to put safe management measures in place to prevent the transmission of the virus, including staggered shifts and break times and using the SafeEntry app for contact tracing.

Three businesses were ordered to shut earlier this week after inspections found that they had failed to meet these requirements, such as by instructing employees to return to the office instead of allowing them to work from home.

The more people that work from home, the greater the scope is for the Government to allow businesses that remain shut to reopen, Mr Chan said.

Singapore entered the first of a three-stage reopening of its economy on Tuesday after a two-month circuit breaker. In Phase 1, which is expected to last several weeks, businesses that operate in settings with lower transmission risks are allowed to resume activities.

However, workers should return to the workplace only if necessary, such as to use specialised equipment, according to guidelines by the Manpower Ministry.

Mr Chan noted that some workers have complained of being forced by their bosses to return to the workplace despite being able to carry out their duties from home.

The minister said firms that behave selfishly by requesting employees to return to the workplace unnecessarily may slow the easing of restrictions.

Such companies would be doing a disservice to those which have not yet been able to restart their operations, he said.

Prima's general manager Steven Yeo said that the safe management measures have taken some getting used to, though the costs to implement them have not been significant as the food manufacturer already had strict hygiene standards in place.

To prevent workers from different shifts from interacting, the company has staggered shifts by an hour, resulting in shorter working hours. This has not affected operations, said Mr Yeo.

A new packing machine was installed in April to meet a surge in demand for flour from households during the circuit breaker.

Sales of household packs last month were 3.5 times the average monthly sales last year, an unprecedented increase, Mr Yeo said.

Follow this link:
Setting up safe management measures will pay off for firms: Chan - The Straits Times

Since January, after the first Covid-19 case in Singapore was reported, the multi-ministry task force has gone to great lengths to put in place measures to prevent or minimise the spread of the coronavirus in the country.

Its efforts include imposing the circuit breaker for eight weeks.

The crisis has adversely impacted the economy and the Government has provided close to $100 billion to help businesses and Singaporeans.

A review published in The Lancet journal on Monday concluded that keeping at least a metre apart and wearing face masks and eye protection are the best ways to reduce the risk of Covid-19 infection.

This supports the stringent but necessary measures introduced by the multi-ministry task force.

I am therefore somewhat confused by the Ministry of Transport and the Land Transport Authority apparently taking a more relaxed stance on safe distancing requirements on MRT trains and public buses in phase one of the post-circuit breaker period (Trains, buses return to pre-circuit breaker frequency from today, June 2).

For example, boarding queue markers at bus interchanges and seat markers on train platforms were to be removed.

That sends the wrong message to the public.

I understand that crowds will build up at MRT stations and bus terminals if safe distancing measures are maintained without adjustments to train and bus frequency.

However, there could be other adjustments made to reduce the crowds while maintaining safe distancing, at least until Singapore enters phase two of the post-circuit breaker period.

We should not ease up before we are more certain infections within the community are really under control.

Luo Siao Ping

Here is the original post:
Forum: Keep up strict safe distancing measures on buses and trains - The Straits Times