By now you havent just heard about one of the latest weight-loss trends, you know at least a handful people who are devoted to intermittent fasting (IF). Maybe youve even tried it yourself.

There are a lot of opinions surrounding IF, and there are different ways to do it. So you no doubt have a few questions. How effective is it? Whats the best method? What factors into the timing? How do you fit workouts around fasting? Heres what the science actually says about it.

Jordan Mazur, M.S., R.D., is the coordinator of nutrition and team sports dietitian for the San Francisco 49ers.

Intermittent fasting has been around for centuries, since ancient hunter-gatherer times, but its risen to popularity in the past five years or so. There have been a few catalysts: a 2012 documentary called Eat Fast, Live Longer; as well as a slew of books including The Fast Diet,The 5:2 Diet Book, and The Obesity Code. All of this media, combined with anecdotal success, have created a positive buzz around the trend.

IF is an eating pattern that cycles between periods of fasting and eating. It doesnt specifically say which foods to eat or avoid, but rather when you should be eating. Its actually more of an eating pattern than an actual diet per se. Modern IF methods can be summed up by these four types:

The 16:8 method is the most popular and easiest for people to stick to. Overall, no matter what method you choose, as long as youre reducing your caloric intake, any method should cause weight loss as long as you arent over-consuming during the feeding timeframes.

Fasting causes a number of reactions in the body that affect your cells on a molecular level. The main idea behind IF is that it helps your body access and mobilize fat stores by adjusting the hormones that influence lipolysis (the breakdown of fats). Without diving too much into the science and mechanisms of how this works, here are a couple of the changes that occur in the body during periods of fasting:

Among those benefits mentioned, a recent review of the science of IF in the New England Journal of Medicine does a deep dive on current research, explaining how IF can improve metabolism, lower blood sugar, decrease inflammation, and improve chronic conditions like asthma and arthritis. Theres even evidence to show it can reduce damaged cells and enhance brain function.

If youre considering IF and like to work out or train, there are some things to consider. Theres some research that shows exercising during a fasted state can help muscle biochemistry linked to insulin sensitivity. In laymans terms: It can help regulate blood sugar levels. On the other hand, theres research to show the benefit of eating, especially carbs, before exercising.

If youve never tried it before, heres what you could experience if you fast before you train:

Our take: If youre an elite or professional athlete, dont train or compete while fasted. If youre a weekend warrior looking to improve body composition, fasted cardio might be worth experimenting with. Make sure you think through the timing of your workouts when fasting based on your goals and individual performance. Working out before the eating window while fasted is preferred for those who want to improve body composition and know they can personally perform well on an empty stomach. Working out after the eating window is ideal for those who perform better after fueling, or those who dont have the time in their schedules to work out before the window.

What you eat during your feeding window also matters. Although the concept of IF is more of an eating pattern than a diet, the food and macros you eat during the window should reflect your goals as well. If youre strength training, higher carbs and protein are needed. If youre endurance training, carbs and protein are also importantbut in a different ratio (more carbs to protein). If your goal is to improve body composition and lower body fat, then following a low-carb diet in your eating window might be ideal for you.

No matter what type of IF you decide to try, make sure to listen to your body. If you feel weak or dizzy, you might need to switch it up. Your blood sugar may be too low, or you may be dehydrated. Make sure you eat well-balanced, high-quality foods during your feeding window, and always remember to stay hydrated and include electrolytes to achieve optimal performance.

The bottom line is there are many different types of IF. Theres positive research to back it up and improve overall health. However, there are a few considerations you need to consider to pick the ideal type and timing of IF that works for you and your goals.

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How to Time Intermittent Fasting Around Your Workouts - Men's Journal

FacebookCheryl and Reed Sanders.

Cheryl Sanders is a former Hollywood stuntwoman who was killed along with her husband Robert Reed Sanders by her former weight loss guru husband, who opened fire in his driveway during a bizarre shootout in Ohio.

Lindsey Duncan and his wife Molly say they were ambushed at gunpoint by Cheryl and Reed outside their Yellow Springs, Ohio home, and they maintain the shooting deaths were self defense. According to the Dayton Daily News, Lindsey Duncan shot and killed both Cheryl and Reed Sanders in the driveway of his multi-million dollar luxury home. He was described by the newspaper as the founder of a health/weight-loss company.

Both Cheryl Sanders and Lindsey Duncan have had brushes with celebrity; he as a weight loss founder who has appeared on television, and she as a former stuntwoman for well-known Hollywood stars. No charges have been filed in the deaths, which remain under investigation.

Heres what you need to know:

Robert Reed Sanders and Cheryl Sanders.

According to the New York Daily News, Cheryl Sanders formerly worked as a stuntwoman in Hollywood, doubling for actresses like Jessica Alba and Brooke Shields. She was 59 years old at the time of her death. An injury on a movie set cut her stunt double career short, though.

The news site reported that Cheryl worked on such movies as The Thomas Crown Affair, V.I. Warshawski and the Lethal Weapon series but she broke numerous bones on the set of Back to the Future Part II in 1989. She once made the cover of Healthy Living Magazine.

Meanwhile, Lindsey Duncan is the founder and CEO of Genesis Today and has appeared on shows like Dr. Oz and the View to talk about his weight loss methods, according to the Daily News.

Cheryl once told Women in Stunts, In 1985, I made a transition from martial arts and kickboxing to a full time career as a stuntwoman. In 1982, I had moved from Pensacola, Florida to Los Angeles, California for several reasons. One, my sanctioning body, the WKA (World Karate Association) based out of Westminster, CA was working hard to promote me as a fighter.

She added: At 59 tall and 125 pounds, I got the opportunity to double most of the tall A-list actresses, from Kathleen Turner and Darryl Hannah to Sharon Stone. I went on to establish a career doubling leading ladies such as Sandra Bullock, Cameron Diaz, Jennifer Garner, Rene Russo, Bridget Fonda, Jamie Lee Curtis, Ellen Barkin, Kelly Lynch, Kelly Preston, and more.

She explained that she was never the same after the accident, though, saying, I was a mental, physical and emotional wreck. Months of drugs and pain killers, along with surgical anesthesia and other meds, had sapped my strength and wrecked my immune system.

Calls made to 911 dispatch by the Duncans shed some light on the deaths.

I shot them, they came up to our window and had a gun pointed at my wifes head, Lindsey told 911 dispatchers, according to the Dayton Daily News.

Someone is shooting at my husband, Molly Duncan told 911 dispatch.

In a press conference, the Greene County Sheriff said the deaths did appear to be an ambush, according to Xenia Gazette. He said that Cheryl and Reed had counterfeit temporary tags on the car they were driving and that Robert Reed Sanders displayed a gun. Witnesses heard shouting and then gunshots, he said, but it was not clear who fired first.

The sheriff said that Robert Sanders threatened to kill Molly Duncan, so Lindsey had to defend himself. Lindsey too was armed and had a concealed weapon permit.

He added that Cheryl and Reed had erected a camera system to a nearby stump, broadcasting a live feed to a cell phone inside their vehicle.

The deaths are still under investigation, however.

The Daily News reported that the deaths have been listed as justifiable homicides. Both Cheryl and Reed died from multiple gunshot wounds, the newspaper reported.

On Facebook, the couple had a joint account. Nutritionists, Formulators, Stuntwoman, Producers, Owners of Zen Formulas, the page read. The couple lived in Asheville, North Carolina.

In December 2019, Cheryl posted pictures from Paris, France, writing, Love these beautiful photos of Paris, France!! 5 years ago Reed asked me to marry him along the Seine River, with the Eiffel Tower in the background Most romantic night ever! A decision that I have never regretted! Heres to a thousand more years my husband, soulmate, best friend and life partner!

In 2018, a post on the page read, As nutritionists, so many people contact Cheryl and I about brain health issues, focus issues, ADD and ADHD issues, and cognitive function, for both young children and older people. This testimony speaks volumes on how one of the Vasayo products, Neuro, is changing lives Cheryl and I talk about the Neuro being our OWN hero product every day We cant say enough good about the changes this brain product is making with users (and ourselves) on a daily basis For more information, PM Cheryl or myself You wont be sorry

That same year, they posted a video and Reed wrote, My wife Cheryl and I have are excited about our new venture with Vasayo. We have been involved with this awesome company for over 6 weeks and the momentum is only growing Come join us!!!

In a birthday tribute to Cheryl, Reed wrote in 2018, Happy Birthday To My Beautiful Wife. You are my strength and shining light that makes my life better every day In my eyes, you are still the charming woman who made me believe in love at first sight. I looked into your eyes and knew we had a special connection . As we continued talking, your smile, grace, and laughter created a future that was suddenly clear for me and the past a distant memory. Im looking forward to the wonderful years we are going to share. From your blessed husband Reed.

In a news conference, Duncan said this has been a trying time for me and my wife, and he praised victims advocates and investigators. He said they made him and his wife feel safe and protected in a situation where you dont feel safe and protected at all.

What happened that day, he said, was that he and his wife went to a coffee shop like they did almost every morning. Then they went to get eggs, kale and toast, and then they went home like we do every day.

When they pulled up to their gate, there was an Amazon package by a pillar. He told his wife, get the Amazon package and Ill get the mail. She got out of her car and got the package and he got the mail just like every other day and then all of a sudden hell began. All I really remember is a 6-4 or 6-5 man, who was probably 230 pounds with a camo mask. A full camo mask and hoodie. Ran to my wifes drivers side with a gun, and held it it about 10 inches from her head. He broke down emotionally.

I thought it was a bad nightmare. I didnt know what to do. Whatever happened after that, it was instinct I was just operating after pure instinct. she (Molly Duncan) was in the middle of two separate gun battles of bullets flying by her headnot one time but two separate times, and her being alive today, Ill never be able to explain that. And it wasnt one or two shots, it seemed like 100 shots. He said that he couldnt say more so as not to compromise the investigation.

His wife, her voice breaking, said, Im extremely thankful to be alive, and Im thankful my husband is alive. Hes my absolute hero. Thank God he knew how to respond and stayed calm and knew exactly what to do. And God was on our side that day, no question. God orchestrated everything perfectly so we would survive. Im a mother, and I still get to see my kids grow up. Im thankful, and thats it. She also praised the Greene County Sheriffs Department.

The couples friend and business partner tried to cast doubt on the story.

Im still reeling from it, Adrian King told WLOS-TV. I cant even conceive that they would do something like that even if they were desperate.

King told the television station that he believed Cheryl and Reed were traveling to Ohio to settle a dispute over a trust fund for Cheryl and Lindseys two adult daughters. He described tensions as difficult between Cheryl and her ex after their divorce and said the Sanders were a Christian couple who had acting careers in Hollywood.

Reporters asked the Duncans lawyer about that claim. The lawyer said he wasnt familiar with those facts about a claim that they were trying to talk to the couple about an educational trust fund. At that point, Lindsey interjected, telling reporters: With two weapons? With multiple clips that were loaded? Ski mask. Yep. The details of the investigation will all come up.

His wife then said it was an ambush they said nothing, and they started shooting at us. It was an absolute and total ambush, added Duncan.

Duncan said he had to listen to my wife sayingtheyre going to kill me.

However, the couples had a troubled history.

Cheryl Sanders and Lindsey Duncan divorced in 2009. Court records show Lindsey once sued Cheryl and Reed for defamation, slander, libel and other accusations, the Dayton Daily News reported.

Dayton 247 Now reported that Lindsey claimed Cheryl sent a malicious letter about him.

The newspaper added that the sheriff revealed that Lindsey had reported to police that he was worried Cheryl would hire someone to kill him five years ago.

READ NEXT: Teen Accused of Killing His Mother & Brother.

Excerpt from:
Cheryl Sanders & Robert Reed Sanders: 5 Fast Facts to Know - Heavy.com

This SAS workout is a bit different from the workout routines we have posted here on T3. Well, maybe not fundamentally different from the Navy SEAL workout but definitely unlike the two-day push-pull workout or even the best bodyweight workout for beginners.

The reason being, in order to pass the 3-stage SAS selection process, you will need endurance, and a lot of it, as opposed to 'just' muscle mass. This doesn't mean you shouldn't follow the basic rules of how to get stronger but if you want to build endurance, you will need to move on from doing bicep curls only to doing more compound exercises, like squats and deadlifts.

In fact, if you are especially time-poor, in order to build overall strength, you can follow our best full body workout routine to build strength, but as well as doing that, you'll need a few more additional days of training throughout the week to build endurance as well as strength.

Most importantly, as much as the SAS workout is good for burning fat and building strength, if you ever struggled with obesity or have not been doing much (or any) physical training, you might want to consider losing weight fast first and/or get fit before you opt in for doing hard core military-style training.

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The SAS selection test is gruelling both for the body and the mind and consists of three parts:

This stage lasts for three weeks (!) and takes place in the hilly area in South Wales. Candidates have to carry a backpack full of equipment called bergen over a series of long timed hikes, navigating between checkpoints.

The bergen gets heavier as the days pass and the endurance phase culminates with 'the long drag', a 40-mile trek carrying a 55lb (25kg) bergen, that must be completed in under 24 hours.

Training takes place in Belize in Central-America, deep in the jungles. Those few who have passed the first stage will have to learn the basics of surviving and patrolling in the humid and warm conditions, surrounded by dense vegetation and bothered by small insects as well as noises coming from the forest.

For the escape and evasion (E&E) portion of the course, the candidates are given brief instructions on appropriate techniques then let loose in the countryside. They have to make their way to a series of waypoints without being captured by the 'hunter force' of SAS soldiers. This portion lasts for three days after which all candidates report for TQ, a.k.a. interrogation 'practice'.

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Protein is great for muscle building as well as muscle repair

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If you want to build muscles and lose fat, you will need to eat right and keep a balanced diet which includes ample amount of protein and good fats as well as clean carbs. Being more mindful about what your body requires to perform better is crucial part of endurance tests and the SAS selection process is no different.

Either you are trying to lose fat or want to build muscle, eating more protein is beneficial for you. If you fall in the former category, try swapping some bad fats and carbs most of the processed food falls into this category to protein snacks, let them be protein bars or just a small portion of high-carb nuts.

If you are trying to gain muscle mass and are naturally skinny, try adding some high protein mass gainers, like Bulk Powders' Informed Mass or The Protein Works' Total Mass Matrix.

Drinking more water also helps, so fill up your gym water bottle and drink that water!

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Make stretching an integral part of your workouts

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Apart from doing multiple exercise sessions a week, the SAS endurance workout also involves plenty of cardio elements as well as strengthening exercises, so stretching before and after the workouts is essential. Stretching can help you perform the exercises better and can also help reducing the risk of injury.

Use a foam roller and/or resistance bands, both of which can relieve muscle tension andknots in all areas of the body. On our best massage tools guide, you'll find plenty of options, like the aforementioned foam rollers, but also massage balls great for the calves and percussion massagers like the Theragun G3.

IMPORTANT: if you have any medical condition or experiencing pain of any sort especially back pain please consult a medical professional before you start working out. Some of the below exercises put a lot of stress on your lower back and if you are ever unsure how to perform them, get a PT or a trained athlete to show you the correct form.

The weekly-breakdown of the SAS workout:

For getting ready for the mental part of the selection process, we recommend the new SAS workout app from the boys at Who Dares Wins. This app has a unique approach to training by incorporating mental exercises as well as training tips and even diet options.

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In-depth: 5-exercise full body workout

On the first day of the week, you want to give your body a run for its money. Our full-body workout consists of five exercises: deadlift, squat, bench press, shoulder press and bent-over row.

These exercises are probably the best compound exercises to build overall strength with the least amount different movement involved and focuses on large muscle groups and using free weights as opposed to machines.

If you don't want to sign up for a gym membership (just yet), you can perform these exercises at home, using resistance bands or dumbbells/barbell or even kettlebells.

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Resting your body after intense exercising is almost as important as the exercises themselves

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After bombing your body with weights the day before, you'll probably feel the effect of DOMS or Delayed Onset Muscle Soreness. This occurs after your muscles especially the glutes and legs area are worked hard and please also note the 'delayed' nature of the phenomena: it can happen up to 2-3 days later than the workout.

Giving your muscles a break can help them repair more efficiently and recover better, meaning you can expect to see results quicker by resting your muscles after heavy workouts.

Even on rest days, you can do light cardio e.g. brisk walking and stretching would definitely help also.

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Running is an excellent cardio exercise to build endurance

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Depending on your cardio levels, on the third day you should go the distance.To be fit enough to be even considered to be selected as a member of the SAS (or SBS), you'll need to be able to comfortably run a 10K in under 50 minutes, ideally closer to 40 minutes.

Once you are comfortable with that speed, you can introduce more and more trail running sessions to your training plan. Trail running is somewhat different to road running obviously since you have to take the terrain into account as you run. You'll need different shoes as well for trail running: have a look at our best trail running shoes guide for inspiration.

Trail running is very popular worldwide and especially in the UK, where there are many groups you can join. Trail runners are a famously close-knit bunch who appreciate each other's company as much as the nature that surrounds them. By joining a trail running club, you get fit and be a bit more social, two birds with one stone.

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The HIIT part will get those heart-rate levels high

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In depth: Full body HIIT workout gets you fit with only running shoes required

On the fourth day, your DOMS should have completely subsided and you are ready for a more intense workout: a HIIT workout! There are many reasons why you should try HIIT, it torches fat, boosts metabolism, can improve heart health and also super time efficient.

Ideally, you would like to do the entirety of the full body HIIT workout detailed in the linked article, for the same reason why you should perform all five exercises on the first day: by doing more exercises, you get stronger and also build endurance, which you will need for the selection process.

All the better, since we are talking about HIIT, the whole session can be done in under half an hour, 45 minutes tops. Make sure you go as hard as you can doing the circuits and don't let your heart rate drop too much in between them.

To monitor your heart rate, you should get a running watch or at least a heart rate chest-strap so you can track your heart rate on the accompanying apps. the new Polar H9 costs the fraction of a smart watch and will provide you with more accurate readings than wrist based optical sensors.

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Same as above, give your body a rest on the fifth day and let your muscles regenerate.

One thing you can try is to do some light training in the form of EMS. Electric Muscle Stimulation is not your golden ticket to six-pack abs heaven, but it can compliment training well by targeting high load-bearing muscles, such as the abs, on days when you would like to give the rest of your body a bit of a break.

Many EMS devices can also be used in other areas of the body too, like the arms or even the shoulders, making them a versatile tool for athletes.

You could also try using a percussion massager, like the Theragun, to fully loosen the muscles and get them ready for more training. Percussion massagers are like electric toothbrushes for your muscles: although the manual toothbrush does the job just fine, you can clean way more effectively with an electric one.

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Both cycling and swimming build endurance and improve overall cardiovascular health

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For best results, do cycling one week and swimming on the other. Either way, we are not talking about leisurely pedalling/splashing around the water: after your rest day, you would like to go the distance again and cover long distances on the bike/in the water.

As for cycling, you don't need to do the full Ironman distance 112 miles but you would like to cover as many miles as possible within an hour. Depending on the terrain, you are looking at doing around 15-20 miles for a good session. Should the weather permit, ride for even longer, two, maybe even three hours at the time to train your heart for sustained medium-intensity efforts.

In the pool, an hour-long session is ideal and you are looking at doing around two kilometres within that timeframe. You'd better master that freestyle swimming technique!

To track heart rate under water, we recommend using a triathlon watch and/or a swim proof chest strap like the Garmin HRM-Swim.

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Going for stroll, especially if the weather is okay, is a very good idea indeed

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This SAS endurance workout will build strength and also melt fat off your body - T3

If youve got a little one on the way, or are thinking about adding to your family soon, youre probably already focusing on your babys health and nourishment (#momlife). Which brings the conversation to your own nutrition: What if you are looking to lose weight before getting pregnant and want to try a diet of the moment, such as intermittent fasting (IF)? Or maybe youre curious about its purported longevity or blood sugar benefits.

Whatever the reason is behind your IF interest, you might be curious about how to maintain those eating patterns during your actual pregnancy. Or, perhaps you just found out youre pregnant and want to know the safest way to continue or wean yourself off of a fasting diet.

Yep, these are questions and concerns that docs and prenatal nutritionists hear from expectant mamas these days, given all the hype surrounding fasting diets right now. So heres the lowdown on intermittent fasting for pregnant women with input from Jennifer Wu, an ob-gyn at Lenox Hill Hospital in New York City, and Nicole German Morgan, a dietitian with a background in prenatal nutrition.

And, as always, experts advise you to always check in with your health-care provider before making any dietary changes, especially if youre newly pregnant or planning to get pregnant.

Generally, fasting isnt recommended for pregnant women. While research shows that intermittent fasting can benefit metabolism, lead to weight loss, and may potentially reduce the risk of developing type 2 diabetes, it can actually lower a pregnant womans blood sugar too much. Low blood sugar in combination with the natural drop in blood pressure in pregnant women could lead to lightheadedness and fainting, says Dr Wu.

An older study that focused on religious intermittent fasting in pregnant women (with healthy pregnancies) found that fetal movement was lower when mothers were fasting. This makes sense, because her glucose levels would be low, and fetal movement is tied to how much glucose (aka an energy source for the bod) the fetus is able to get from the mother. Thats why most religious fasting gives an exemption to pregnant women, Dr Wu adds.

So, intense fasting is a no-go for pregnant women (more on that later). But the only type of fasting that may be safe for women who arent too far along in pregnancy is an overnight fast, for about 12 hours maximum. But, even doing a 12-hour fast depends on the trimester, explains Morgan.

READ MORE: Is It EVER Safe To Try To Lose Weight While Youre Pregnant?

During the early stages of the first trimester, its of course essential to focus on consuming enough important prenatal nutrients, but your body may not need that many more additional calories than your normal intake. In the third trimester, and the later stages of the second trimester, intermittent fasting may not be appropriate at all many women will require an additional evening snack prior to bedtime, or need to eat quickly upon waking, Morgan explains.

You need to make sure that you are getting enough of the essential nutrients as well as calories (many pregnant women are advised to add about 300 extra calories a day), especially if you start out your pregnancy underweight or even at normal weight, so restricting your eating may not be the right solution, she adds.

If youre early on in the pregnancy, doing a modified version of intermittent fasting, by fasting overnight for about 12 hours (as mentioned) would be your only moderately safe option. According to Morgan, this would involve fasting from about 7 p.m. or 8 p.m. at night to 7 p.m. or 8 a.m. the next morning, which might be your normal eating schedule anyway.

But, you dont want to cram too many calories into a short period of time, as that isnt healthy for digestion, or miss out on calories necessary to nourish the baby by spacing out your eating too much, she points out. The other popular versions of IF schedules the 16:8 diet (where you eat within an eight-hour window), the 5:2 method, which involves eating normally five days a week and pulling back on calorie intake substantially two days a week, or alternate-day fasting should all be off-limits, as theyre too extreme for any pregnant women.

READ MORE: 10 Intermittent Fasting Side Effects That Might Mean Its Not A Great Fit For You

Eating schedules are really different for everyone. But Dr Wu generally recommends eating more frequently when youre pregnant instead, with small meals about every two to three hours, especially during the first trimester, when morning sickness is prevalent and you may not be in the mood to eat a huge meal at one time. This also helps to keep the blood sugar steady in the second and third trimesters, Dr Wu says.

But for patients who struggle with heartburn during pregnancy, Dr Wu suggests stopping eating about four hours before going to sleep to allow more time for digestion, since heartburn may be worse once you lie down in bed. If you follow those guidelines, you may not tend to eat until breakfast upon waking up, so it is actually somewhat similar to an IF schedule.

Yep, you want to eat more frequently, without large chunks of time without nutrients. Heres why: Eating more frequently helps keep your blood sugar and blood pressure and the babys stable. To promote more [weight] maintenance and less weight loss, it may be smart to widen your window of eating in order to be able to consume a more balanced diet, Morgan says.

Believe it or not, if youre trying for a baby, IF could help in some circumstances. If patients are overweight or obese, they may have irregular cycles and trouble ovulating, which can make it tough to get pregnant. So following an IF diet (which typically means youll be restricting your calorie intake) may yield weight loss, and in turn, improve fertility.

For example: Women with polycystic ovary syndrome or PCOS, which often disrupts metabolism, the menstrual cycle, and ovulation may encounter fertility issues. But, as one study showed, losing weight (by reducing calorie intake generally by 500 to 1,000 calories per day) may help overweight women with PCOS produce luteinizing hormone, and in turn, ovulate more regularly (and therefore get pregnant more easily). Dr Wu asserts that IF is fine for weight loss, but that you should stop dieting upon finding out that youre pregnant.

READ MORE: Intermittent Fasting Pros And Cons To Consider *Before* You Try It Out

On the other end of the spectrum, if youre underweight, continuing to restrict your eating and calorie intake can be detrimental to fertility. In extreme cases, intermittent fasting and losing weight may actually adversely affect fertility as patients may stop menstruating and ovulating, Dr Wu says. Morgan adds that eating less frequently while practising IF can put the body under high stress, which is not helpful when it comes to getting pregnant. The most important point for fertility is to nourish the body in a balanced way, and not to let the body feel as if it is under stress, says Morgan.

In short, no. Weight loss is, in general, not a thing you want to focus on at all during pregnancy. So you want to speak to your doctor about potentially terminating a particular diet youre on to make sure youre approaching pregnancy safely for you and the baby.

During pregnancy, its more about staying at a healthy weight, or not gaining too much weight during the pregnancy if youre overweight. If patients are overweight or obese when they become pregnant, the recommendation is to gain less weight, around 6 to 8 kilos, depending on the weight of the patient, Dr Wu says.

But even if the patient is overweight, or develops gestational diabetes during pregnancy, for instance, fasting still isnt the answer, because it could interfere with any blood sugar-regulating medication the patient is on, she notes.

Of course, there are many factors that can impact your weight during pregnancy, and it also depends on the trimester youre in. For example, its normal for women to drop a few pounds during the first trimester from morning sickness, nausea, or even hyperemesis gravidarum. Its not a good idea to lose any weight at all during the second or third trimester, Morgan says. But ultimately the advised amount of weight gain during pregnancy depends on the patient and is something you should discuss at length with your doctor so that you feel informed and comfortable.

The bottom line: Nutrition during pregnancy is highly individualized to the person, how high-risk the pregnancy is, and the prior health conditions of the mother after all, no one persons body or metabolism is the same. Before trying any new diet or changing your eating habits, its important to check in with your healthcare provider to ensure that its safe and sustainable for you to continue throughout pregnancy.

This article was originally published on http://www.womenshealthsa.co.za

Image credit: iStock

Mara Santilli

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At first glance, Amy Schumers weight loss isnt the first thing that catches your eyes in her movie Trainwreck. Its how this blonde-haired, blue-eyed appearance becomes a part of her act and it throws off people when she starts to speak.

One of the queens of comedy, Amy Schumer was headed towards greatness after her early days in stand-up. In Last Man Standing, we all remember the tall girl with long blonde hair who wasnt afraid to say what she thinks where that type of comedy was not as common for women.

On Inside Amy Schumer, the star doesnt hold anything back with her smart and raunchy signature style of comedy. Any good comedian will open up about something really relatable, and maybe thats why we love her stand up because it takes a lot of strength to share the things we dont say out loud but think anyway.

Amy Schumers toughness and unique perspective comes from being forced to grow up fast when her father developed multiple sclerosis when she was 12 years old. Soon after this, her parents divorced. It was during this time where the middle child of the family, Amy found a way to make her family feel better, with humour. I was like, Ill take it from here. I tried to make everything okay by making everyone laugh about how horrible things were. It kept us alive.

One anecdote was when Schumer recalled one time when her father lost control of his bowels at the airport when she was 17. She told her brother what happened and it became a bit. She tried to include the story in her stand-up routine but it didnt work out coming from her mouth: People were like, Nooooo, too dark,. In my family no one has ever laughed that hard at anything.

Amy Schumer was always aware that she was a big kid. In sixth grade there was an incident when she bought an outfit at the Gap she really liked: A ribbed maroon top and tight black pants. According to Schumer, she walked into school and a boy looked at her and commented: Whoa, Big Bertha!

It just robbed me, she remembered. It just set me back. And then, instead of crying, I would just fire back and make a joke myself. It was like training for a roast.

Now we know where she gets her classic sense of humour from!

Amy regained her confidence in high school when she joined the volleyball team.

Schumers life and perspective changed when she went to college in 1999. During her time at Townson University, she was surrounded by thousands of other students. According to an interview with Vogue, she described her freshman year as the time when she was judged solely based on her looks again.

I lost all my self-esteem freshman year. I think I was maybe in the twenty-fifth percentile in hotness.

Id never get hit on at bars I was just invisible, she recalled, echoing an experience that has also been my own. One hundred percent of the guys Ive dated have been because I was the aggressor. Ive always been with guys that I was friends with guys who knew me for a while who would then become attracted to me.

Caption: Young Amy Schumer looks considerably thinner in 2003. Amy Schumer even posted a clip from her first-ever gig on her Instagram.

#tbt my very very first time on stage. 2003. Brutal. Im proud to say I worked my ass off since that day. The story is in #thegirlwiththelowerbacktattoo

In 2003, she moved back to New York City shortly after graduating from Towson University in Maryland where she continued to study acting and waited tables to pay the bills. About a year later, she got up the nerve to test her comedic skills. On her 23rd birthday, she made her stand-up debut at Manhattans Gotham Comedy Club in front of a crowd that included friends and her mom. About her performance she said: It was kind of like there was nowhere to go but up!

The hardworking comedian said that she would get a tape of her performances, head to Best Buy and watch herself on the display TV in the store, sitting on the floor and taking notes. She constantly did gigs at New York clubs, starting with bringers (where you have to bring audience members for a chance to go on stage) but worked her way to bigger venues and made enough money to devote herself to comedy full time. This could be why she has such thick skin in Hollywood today.

Caption: Back in 2007, shes much thinner and used to wear tees and denim flares with hardly any makeup and wore her hair in its naturally curly texture. Today the comedian has straightened her blond hair and is always dressed in top-notch glam squad.

In 2007, Schumer appeared on Season 5 of the NBC reality show Last Comic Standing, where a group of comedians would battle out their jokes for $250,000 and a TV special. Amy Schumer placed in 4th place, but the national exposure she gained would change her life.

After the show Schumer took her act on the road but still got on stage as much as possible in New York City, eventually moving up from opener to headliner.

With her wide reach her success continued to gain new opportunities that eventually led the 30-something star to Hollywood!

With her movie Trainwreck, Schumer reached new levels of stardom after she wrote and starred in it. With anything that involves a climb up, you have to expect the pressures that came along with it.

The actress and comedian later reflected on this time during her Netflix special, Amy Schumer: The Leather Special. According to an interview with People she said:Im what Hollywood calls, very fat. Before I did anything, somebody like explained to me, Just so you know, Amy, no pressure, but if you weigh over 140 lbs., it will hurt peoples eyes,. And I was like, Okay. I just bought it. I was like, Okay, Im new to town. So I lost weight.

She also said she looked stupid skinny, and didnt keep that weight off. Speaking about standing up to the pressure of Hollywood, she continued: I got worried because it gets in your head just everything on television and movies and magazines and the internet. All the women are just beautiful little skeletons. Im like, Oh, my god! Are men still going to be attracted to me? And thats when I remembered they dont care.

Because this was her movie and wanted the best, when she shot Trainwreck, Amy went on a diet, per the studios suggestion. To improve her public image, the actress and comedian attempted to get an eating disorder a journey she said lasted all of two hours, when she realized she couldnt stand being hungry.

But when she got down to a size 4, and when the movie came out, she was still being trolled for being heavy.

Thats when Amy decided, Oh, cool. Well, then, Im not gonna play this game at all, she said. Its not worth it to me to live this life where I have to be really hungry.

In boxing, you know how youre scared of getting punched and then you get punched and youre like, Oh, Im OK? ..Ive been told Im fat. Im ugly. Ive seen memes of me being the grossest woman in the world me as Jabba the Hut. The fear is gone.

Who knew that after you get trolled in life, you just come back stronger and stronger?

In her 2015 stand-up special, Live at the Apollo, she joked that her arms register as legs in Los Angeles, and her legs register as firewood. At auditions, she even joked that she was asked if she was reading for the girl getting gastric bypass.

I dont know if you guys noticed, but I am what Hollywood calls very fat, Amy Schumer stated two years later in The Leather Special. They photographed me once, and this was the headline: Schumer buys pastry so she can work out. Kind of mean, right? No, they hit the nail right on the [expletive] head. Thats what I do to work out. Before I work out, I go buy a scone, and then I slowly walk around a reservoir, and I eat it. My workouts are like a woman in hospice. Just, like, nibbling on a baked good, looking at the trees and the birds.

In 2017, Amy Schumer weighed 160 pounds and even defended her weight! On Jimmy Kimmel Live she admitted to the late-night host that she did gain a few pounds ahead of making her Broadway debut in Steve Martins new play, Meteor Shower.I had a really cool weight gain last winter, she confessed. Has anyone had the kind of weight gain where your coats dont fit?

Caption: When the first trailer of I Feel Pretty was released, Schumer faced a lot of backlash. Surprise, surprise!

Amy Schumer plays Renee, a thirty something with low self-esteem who yearns to be what she describes as undeniably pretty. One day, during a SoulCycle class, she goes too fast and goes flying off her bike and hits her head. Thats when her wish isgranted: She looks in the mirror and sees everything shes always dreamed of! So she faced backlash when the message of the movie was misunderstood as so your saying all the people who are overweight are insecure?.

I dont know that the country really has an appetite to hear the story of a white, blonde woman with a belly, she admitted. I get it. I personally feel woken up about inequality for women and people of color in a way I didnt before seeing Get Out and Hamilton and Atlanta and all these police shootings and the election. I thought things had gotten better. But I had no idea. I just grew up thinking everybody was equal, and thats not enough. I need to do something, otherwise Im just part of the problem.

However, Any believed that the message behind I Feel Pretty is important. The actress just wants women to feel empowered to live up to their full potential to not be held back by the fear of being perceived as fat or ugly.

Caption: The comedian gave birth to son Gene Attell Fischer in May 2019 and has already lost 10 pounds! On Instagram Amy uploaded a bikini photo on the beach with her sister five months after giving birth to baby Gene, mom bod and all.

During her pregnancy Amy suffered from hyperemesis gravidarum, a condition characterized by persistent nausea and vomiting, weight loss, and dehydration. Hyperemesis gravidarum

is rare but became better known after the former Kate Middleton, now known as Catherine, Duchess of Cambridge, experienced hyperemesis gravidarum with each of her three pregnancies. Last November, Schumer was admitted to the hospital for treatment, and postponed a show in Texas as a result.

Amy Schumer has always been aware and open about her size. If we look at the history of women, big girls in Hollywood have been rare but she has never allowed that to hold her down; in fact she turned it into her strength! As weve mentioned, she was told by the Hollywood execs to lose weight when she signed up for the main leads role in Trainwreck. The actress had to lose 3 pounds and that was no cakewalk. Lets see how Amy Schumer lost weight:

A who had trained the likes of Megan Fox wasnt really impressed by the first look of the stand-up comedian and her eating habits. So, she designed a diet plan exclusively for Amy starting with a much healthy and trimmed down breakfast routine a smoothie yes, thats it and it was not followed by several light meals through the day, which to the food lover Amy is, appeared to be next to nothing. Thats the Hollywood secret: Dont put food in your dumb mouth. says the funny lady.

Amys trainer, Harley Pasternak, though not impressed by her at first, later went on to confess, Im very, very proud of her, Amy lives by the idea strong in the gym, lean in life, said the celeb trainer. She keeps her workout with us super brief and stays active through the rest of the day. he added. Going for a run was a major part of her workout. In fact, she let g of her private car service and walked everywhere she could which included traveling to the studio too. She has also worked with personal trainer AJ Fisher.

When Amy Schumer started going to therapy, the actress began focusing on the things she was grateful for. After seeing her dad suffer from multiple sclerosis for years, and seeing his physical limitations, it made her appreciate the use of her legs. The use of our basic body part, a leg helped the actress change her diet a bit, still eating crap sometimes but balancing it out with nourishing food that energizes her. And she let herself have fun: drinking, smoking pot, and relaxing.

I just decided to believe my own hype, she explained. If you think of the things you would say to your friends when theyre having a bad day why dont you let yourself take care of yourself like that?

I understand that thats really scary and makes you feel really vulnerable. But, like, Obamas The Audacity of Hope, how about the audacity of loving yourself? Seriously, let yourself do it for 30 seconds. Its all in our heads.

From a career standpoint, she spoke to InStyle during an interview: Im good-looking enough that I can work in the business. I get enough attention from men that I feel good. I see pictures of myself now, and I look younger than I think of myself. It hasnt scared me yet.

The bold comedian even takes her statements a bit further by saying: Im pretty sure Ill never get any sort of surgery, but no proclamations. Also, I cannot imagine a moment when I will need filler for my face, as if it needs to be filled. Can we unfill this? Lets get an emptier. Yeah, I need lipo on my cheeks.

In I Feel Pretty, Schumer wanted to be sure she showed her body on screen the way it truly is. Theres one scene in which her character after suffering a head-bump and decides to compete in a bikini contest alongside a half dozen statuesque women who are stick thin.

In post (production) , they asked me if I wanted to retouch anything, and I was like, What? No, she said. I love it. I think I look sexy and strong.

On Jimmy Kimmel Amy Schumer hilariously addressed the comments made about her body on the web. Were so blessed with the internet that people give you constant feedback on your looks, she quipped. [Its] such a cool time. Thank each and every one of you for all your feedback on my face and body.

The Trainwreck actress went on to reference a negative comment that actually made her hungry. The other day, somebody tweeted about me, Amy Schumers body looks like a bag of mashed potatoes,' she recalled. I was like, OK, now I need mashed potatoes

So, whats the takeaway from Amy Shumers weight loss journey? Firstly, put things in perspective.

According to an interview by People Amy Schumer said: I feel very good in my own skin. I feel strong. I feel healthy. I do. I feel sexy. But what about those times when she doesnt feel so good about herself? Schumer continued by saying, My dad, like, has MS and is in a wheelchair and its, like, Im just psyched I can f**king move. How are you going to complain [about your imperfections?] Shut the f**k up. Youre alive. You can move. You feel good!

Secondly, you cannot please the world. Even after Schumer lost a lot of weight for her movie Trainwreck, she STILL faced criticism. Here is a James Baldwin quote that Amy loves:

In order to survive this, you have to really dig down into yourself and re-create yourself, really, according to no image which yet exists in America. You have to impose, in fact this may sound very strange you have to decide who you are, and force the world to deal with you, not with its idea of you.

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Amy Schumer Weight Loss Journey Over The Years - Daily Hawker

SILVER SPRING, Md., Feb. 13, 2020 /PRNewswire/ -- The following quote is attributed to Janet Woodcock, M.D., director of the FDA's Center for Drug Evaluation and Research:

"Public health and safety of drugs that Americans rely on is a top priority at the FDA both before and after approval. We're taking steps to notify the public about a particular weight-loss medication and have requested that the company voluntarily withdraw the product from the market because our review of the full clinical trial results shows that the potential risk of cancer associated with the drug outweighs the benefit of treatment. The company has submitted a request to voluntarily withdraw the drug.

"As noted in a new Drug Safety Communication issued today, patients should stop using the medication Belviq and Belviq XR (lorcaserin) and talk to their health care professionals about other treatment options for weight loss.Health care professionals should stop prescribing and dispensing Belviq and Belviq XR.

"The FDA is not recommending special screening for patients who have taken Belviq. Standard screening recommendationsfor cancer should be implemented for any patient, regardless of prior Belviq treatment.

"The agency's actions follow our alert to the public earlier this year about the possible risk of cancer associated this medication based on preliminary analysis of the clinical trial data.

"We will continue to track safety issues with medications on the market and use science and data as our guide to act quickly when we have determined that the risks associated with drugs are greater than the benefits of treatment."

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Media Contact:Monique Richards, 240-402-3014Consumer Inquiries: Email, 888-INFO-FDA

The FDA, an agency within the U.S. Department of Health and Human Services, protects the public health by assuring the safety, effectiveness, and security of human and veterinary drugs, vaccines and other biological products for human use, and medical devices. The agency also is responsible for the safety and security of our nation's food supply, cosmetics, dietary supplements, products that give off electronic radiation, and for regulating tobacco products.

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After each session, they took blood samples, had the athletes rate their perceived fatigue and measured their neuromuscular output by getting them to jump on force plates.

The athletes returned after four weeks, during which time they could exercise as much or little as they wanted and in whatever way they chose, to repeat the process.

Despite different training histories, body composition and loads, using the velocity-based threshold, they were able to reproduce similar responses in the athletes across the course of the study.

We wanted to assess, does it induce the same response and it does, Weakley said.

Doing exercise based on sets or lifting to failure is a less consistent and less effective way to exercise, Weakley added.

Three sets of 10 might be easy for you today but hard in a weeks time, Weakley said. Your strength changes day-to-day you have a bad nights sleep, you have an argument with your partner ... Its being able to train the same response and the same stimulus day in and day out so we can get more consistent training.

The reason the consistency of training response is important is because the different internal responses to exercise drive different adaptations.

The last thing we want is getting hammered by weights and being really sore .. when we can get the same stimulus by moderating fatigue.

Being able to control for that response means we can have better control of the adaptation that occurs down the line, Weakley said.

For instance, exercising to a smaller 10 per cent velocity loss is an effective prescription for power-building training sessions as there is less fatigue and therefore the athlete can train at a higher velocity with greater power output.

Exercising to a 30 per cent velocity loss, on the other hand, is more effective for muscle-building sessions.

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This allows trainers to accurately prescribe sessions based on the outcomes they want to achieve.

When were training these multi-million dollar athletes the last thing we want is getting hammered by weights and being really sore and training to failure when we can get the same stimulus by moderating their fatigue, he explained.

The concept of lifting to failure is based around a couple of things, Weakley said. People feel like if they are sore, they are effective. But it doesnt work like that. And the thing is, if you want to be powerful and strong, inducing a whole lot of fatigue doesnt really drive that, he said.

A lot of the research now shows that lifting to failure doesnt actually induce greater strength and power adaptations. It might be beneficial for hypertrophy as a bodybuilder. Training to fatigue gives a lot of fatigue and also induces mal-adaptations in strength. Lifting the maximum amount of load isnt always the ideal way to train.

Though the research was aimed at improving the way athletes train, Weakley said anyone can apply the approach to achieve better outcomes in their strength and power.

There is a tweak with this sort of training you need to be able to monitor velocity, he said, explaining they used Gymaware hardware to track the velocity. But you can also utilise a rating of perceived exertion using a 1-10 scale. Thats effective too.

Sarah Berry is a lifestyle and health writer at The Sydney Morning Herald and The Age.

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Speed, not weight, when you lift could be the key to greater gains - The Sydney Morning Herald

If you're walking your way to weight loss on a treadmill, congratulations - you've made a good choice! Walking is an effective exercise for weight loss, especially for beginners, said Audra Wilson, MS, RD, LDN, CSCS, a bariatric dietitian at the Northwestern Medicine Metabolic Health & Surgical Weight Loss Center at Delnor Hospital in Geneva, IL. "It's fairly low-impact," she explained. "It's in a controlled environment. . . . It's a good way for beginners to just get started moving."

You have a couple of things to figure out, though: namely, how long you should be walking and the speed you should aim for. Keep reading for those answers and more tips to make treadmill walking for weight loss a breeze.

For a beginner, 15 to 30 minutes of walking on a treadmill will help you lose weight, said Dan Charak, NASM-CES, the fitness manager at the Northwestern Medicine Kishwaukee Health & Wellness Center in DeKalb, IL. But you can also cut back more than that, Audra said. It all depends on your starting fitness level. "You could start with just 10 to 15 minutes. If that's challenging, you could start with five minutes," she explained.

The key, Audra said, is "to set up a routine that we can stick with." If 20 minutes of treadmill walking feels too intimidating right now, try 10 or 15. If it's convenient, you can even split your workout up throughout the day. Jump on the treadmill for five to 10 minutes at a time, twice or three times a day, to increase your overall workout time without feeling like you have to set aside a big 15- or 20-minute chunk.

Related: If You're Working Out 5 Days a Week to Lose Weight, Here's What Experts Want You to Know

For a beginner on the treadmill, a brisk walk is a good place to start, Dan said. It really depends on your individual fitness level, though. Audra recommended paying attention to your rate of perceived exertion (RPE), or how hard it feels like you're working. If one is rest and 10 is an all-out sprint, aim for "anywhere between five and seven," Audra said. "Feeling like you could talk to somebody, but not carry on a steady conversation." Here's a simple RPE scale to help you stay on track with your intensity.

There are two kinds of cardio workouts you can do on a treadmill: steady-state, when you're walking at a constant pace the whole time; or intervals, when you'll go from faster intervals to slower ones in order to pump up your heart rate. Beginners should start with steady-state, Audra said, as that format is the best way to get your feet under you and acclimate to walking for exercise.

Speed intervals burn more calories in a smaller amount of time, but starting with them without the proper fitness baseline can lead to injury or discouragement, Audra said. "You want to start with a level that's going to make you feel good, invigorated, and give you energy, which is what exercise should do if you're doing it at the right level for the right amount of time," she told POPSUGAR. Kick your weight-loss journey off with steady-state walking and set those interval workouts as a goal as you build up your cardio fitness. (Here's a walking-running treadmill interval workout you can work your way up to.)

And since you'll be doing all this walking, Audra said, get a pair of supportive shoes so you can feel your best when you hit the treadmill. It's common to experience foot or knee pain due to inadequate footwear, and you'll fall off your workout and weight-loss goals if you're in pain every time you hop on a treadmill. A healthy diet will also help you reach your weight-loss goals faster, and help you feel better while you're doing it. This two-week healthy eating plan can help you get started.

Between logging steps and eating healthy, nutritious foods, you'll be on your way to your weight-loss goals. Fire up the treadmill and lace up your shoes - it's time to hit the ground walking!

Related: I'm a Trainer, and These Are 9 Ab-Strengthening Exercises Beginner's Should Know

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Walking Your Way to Weight Loss? Here's How Many Minutes You Should Log on the Treadmill - Yahoo Lifestyle