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Is Juice Healthy or Unhealthy?

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A decade or more ago, if you were drinking juice, it was likely apple, orange, or grape, and you’d be sipping it as a beverage alongside your meal. But juice has come a long way.

Your juice of choice today is more likely a mix of veggies (often dark leafy greens) with fruit, and perhaps more adventurous ingredients like matchaspirulina, or activated charcoal.

Cold-pressed juice is a hot trend, but is it as good for you as you think? Before you start questioning your allegiance to green juice — Should I avoid drinking juice?! — or shell out for a pricey at-home juicer, get the scoop on this pressing issue.

Is Juice Healthy?

Juice gained a reputation as a “healthy food” during World War II, when the government sent it to troops to ensure they were getting enough vitamin C for a strong immune system. Orange juice started showing up on breakfast tables soon after the first frozen concentrate was introduced in 1946.

The morning glass of OJ has been replaced by the grab-and-go bottle of juice. Today, juicing is often seen as a convenient way to get your daily quota of fruit and vegetables or used as a meal replacement (especially if you don’t like vegetables). But is juice really as good for you as you think it is?

Not exactly, say nutrition experts. “While juice provides some vitamins and minerals, such as vitamin C, beta carotene, and potassium, it’s often a concentrated source of the natural sugar in fruit,” says Lisa Cimperman, M.S., R.D.N., L.D., a clinical dietitian and spokesperson for the Academy of Nutrition and Dietetics.

“This means it’s a concentrated source of calories.” She warns that this can have a negative effect on the waistline. “Our body doesn’t register liquid calories as being filling or satisfying, so individuals frequently find themselves simply consuming more to compensate.”

Is Juice Really High in Sugar?

Is fruit juice really high in sugar? It depends. A cup of orange juice contains 21 grams of sugar, and there are 24 grams in apple juice — only marginally less than the 26 grams in a cup of cola. However, most juice devotees are drinking juice that contains at least some vegetables, not all-fruit juices.

Green juices will have less sugar (some have as little as 4 grams per cup). While some naturally sweet all-veggie juices are slightly higher, like carrot (10 grams per cup) and beet (13 grams per cup), they still contain less natural sugar than fruit juices. (The average American consumes three pounds of added sugar per week!)

What About Fiber and Juice Drinks?

Fiber helps fill us up, and it supports good gut health, too. So what about fiber and juice drinks? In short, juice is lacking in fiber. And while we’re eating way too much sugar on average, we are collectively not eating enough fiber, which is only found in plants like whole fruits and vegetables.

We only get about 16 grams a day, but adults (under 50) should strive for 25 grams (women) and 38 grams (men) per day. Women and men over 50 should try to eat 21 and 30 grams, respectively, per day.

Consider this example: A cup of orange sections has 14 grams of sugar — but orange juice has 33 percent more sugar. However, oranges have 4 grams of fiber; juice has a mere half a gram. But why does fiber matter? Fiber helps slow digestion so that your body burns through the sugars (aka carbohydrates) in fruit (and vegetables) more slowly.

“Fiber is important for a couple reasons,” says Paige Benté, M.S., R.D., C.S.S.D., and nutrition manager at Beachbody. “It gives substance to our food, making us feel fuller longer, improves gut health by moderating transit time, and acts as a prebiotic (the food for all the good bacteria in our gut).”

And it’s not just fiber that can be reduced by drinking juice versus eating fruit or vegetables. Studies show that juicing can reduce the amount of antioxidants provided by fruit by as much as 54 percent.

In short, you’re much better off eating an apple than drinking one.

Should I Do a Juice Cleanse?

Going on a juice cleanse is fashionable, but it’s really just a short-term, high-carb, low-cal diet that, yes, may also provide more antioxidants and phytonutrients than you would otherwise consume. Before you ask yourself “Should I do a juice cleanse?” you should know what you’re getting into — and know that it’s rarely a good idea, says Benté.

Alongside a large dose of sugar (which may be the boost that people feel when doing such a “cleanse”), Benté also notes that you’re missing out on essential proteins and fats, which juices lack.

“For a couple of days, this wouldn’t be dangerous unless you have a medical condition which requires consistent protein intake, or are pregnant,” she says. “But for much longer, this is not a wise idea for anyone.”

A juice-only diet doesn’t offer any advantage over eating a balanced diet and won’t help you absorb any more goodness, says Benté. “Yes, you’re consuming a lot of vitamins and minerals, and juice is easy to digest,” she says. “But our bodies are very adept at breaking down whole foods and absorbing nutrients. If you are eating a balanced, adequate, and varied diet, you will be getting an appropriate amount of vitamins and minerals anyway.”

But what about juice cleanses and weight loss? Are juice cleanses good or bad?

Sorry to burst your bubble: “As for weight loss, weight lost during a juice cleanse is mostly water weight or due to the fact that you are consuming alarmingly inadequate calories, so as soon as you go back to eating your regular diet. the weight will come back,” says Benté. “There aren’t really any pros.”

(Pro tip: Find out what the difference is between a cleanse and a detox.)

Should You Stop Drinking Juice?

Is it time to give away your fancy juicer or shun your weekly visit to your favorite juice bar? Should you stop drinking juice entirely (even your fave organic and cold-pressed spinach, celery, and ginger juice)? While your bank account would definitely thank you, you do not necessarily need to stop drinking juice entirely.

“If you’re generally following a healthy diet, then drinking a glass of fruit juice a day isn’t going to be a problem,” says Monika Siemicka, a specialist dietitian and spokesperson for the British Dietetic Association. “Aim for a juice that includes vegetables, as they’re naturally lower in sugar than fruit, and just make sure you’re not relying on it as your sole source of fruit and vegetables.”

According to MyPlate, a serving of juice is one cup, or 8 fluid ounces. But if you’re following Portion Fix, a serving of 100 percent fruit juice is 4 fluid ounces. Juice counts as a treat, which can replace a purple container up to three times a week.

That’s likely far less than what your juice bar serves up. But, you can also add a splash of juices like cranberry, orange, and grapefruit to jazz up your plain water anytime.

All Juices Are Not Created Equal

When it comes to making healthy choices, are all juices created equal? If you are consuming juice drinks as part of a balanced diet, it is useful to know which option to choose, as not all juices are created equal in terms of sugar and calories. Here are some of the types of juice drinks you might encounter:

Is Concentrated Fruit Juice Healthy?

What is concentrated juice? Is concentrated fruit juice healthy? If you’re buying cartons of juice from the supermarket, you may notice many of them say “from concentrate.” Concentrated fruit juice has had the water removed so that it can be frozen. This lengthens the shelf life and means it takes up less space when being stored.

The concentrated juice is often rehydrated with nonconcentrated juice, to give the final product a bigger taste punch before being sold.

Watch out for: Added sugars. Processing and storing juice can reduce natural flavor, so sugars and additives are often added during the rehydration process. Your juice should contain no added sweeteners or sugars.

Is Cold-Pressed Juice Healthy?

Cold-pressed juice is created without heat using a hydraulic press, meaning it must be kept in the fridge and needs to be consumed within a few days of production.

Is cold-pressed juice healthy? “The idea is, that by not using any heat, less vitamins and minerals are lost in the process of making cold-pressed juice.” says Siemicka. But whenever you process fruit, you’ll still lose some nutrition and fiber, “and there’s still going to be a lot of sugar,” she adds.

Watch out for: The price. While studies show that cold-pressing might maintain more of a fruit’s original nutrients, it’s also worth bearing in mind that cold-pressed juices and juicers can be eye-wateringly expensive for something that won’t fill you up.

Is Juice From a Juice Bar Healthy?

Juices bars often create your juice right in front of you, allowing you to customize your drink. But is juice from a juice bar healthy for you? The juice may or may not be cold-pressed, but what matters more is the juice purveyor’s cleanliness and food storage practices. Juice is not immune to food-borne illnesses.

Most juice bars do not pasteurize their juices. Keep fresh-made juice refrigerated and drink within a day.

Watch out for: Portion sizes. These juices are often a lot larger than one serving. Cimperman recommends choosing juices that also include vegetables to reduce the amount of sugar and calories you’re consuming.

Is Homemade Juice Healthy?

Is homemade juice healthy (is it healthier than store-bought)? If you like juice and want to spend the money on a juicer, homemade juice can be as healthy as you want it to be. To boost nutrition content, Siemicka recommends “juicing” in your blender, as this retains some of the pulp so it has slightly more fiber.

There are numerous home juicers out there, but they pretty much all strip out the fiber and yield the same end result as you’d get from a juice bar or even at some grocery stores.

Watch out for: Portion sizes again. But the obvious advantage of homemade juice is that you know exactly what you’re putting in it. It also may be cheaper in the long run.

4 Ways to Make Your Juice Healthier

Still want to consume the occasional kale and pear juice drink for a treat as a part of your healthy diet? You may be better off eating your fruit and veggies rather than drinking them, but if you are including juice as part of a balanced diet, here are four ways to make your juice healthier.

Mind your serving sizes. Don’t juice more fruits and vegetables than you would eat whole, Benté advises. “If you juice one apple and one carrot, awesome,” she says. “If you start juicing four oranges, a head of lettuce, and six beets, that’s too much. Your juice then becomes a source of sugar and extra calories that won’t keep you full.” Make your juice at least half vegetables. “Vegetable juice is always lower in sugar than fruit juice,” says Benté. Add plenty of dark leafy greens and even herbs like cilantro and parsley. Add ice. Adding a few ice cubes to your juice will not only keep it cooler, it’ll increase the volume, so you will feel like you’re drinking a larger juice and consume fewer calories. Adding ice can also slow you down when drinking. Try fruity water instead. “A lot of people say they drink juice because they don’t like the taste of water,” says Siemicka. “If that’s the case, dilute your juice with water or infuse water with fresh fruit for a lower-sugar fruity drink.” The Bottom Line

Juicing can be a part of a healthy, balanced diet, but there’s no reason to go on a juice cleanse or use juice in place of a meal. Enjoy juice on occasion as a beverage, but don’t fall for the hype that juicing your fruits and vegetables is the same as eating them.

Exercise Programs

Sit Ups vs. Crunches Which One is Better and what is the difference?

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Flat stomach and good abs are probably the pinnacle of fitness achievement for anyone who has started with a diet and workout regimen. Although it goes beyond saying that a trim and slim core is far more appealing than those unflattering stomach rolls, a strong core will also improve your posture and make your exercises more efficient while remaining injury-free. Having said that, it is fair to say that the abs are probably the most stubborn and most difficult muscles to tone (especially for women!) and that a six-pack comes at a serious price of watching your diet and training to your limits. So how do you square the debate between sit ups vs. crunches?

Sit Ups And Crunches

Presuming that youve
cut down on all the food that makes your tummy chubby and you are now looking
for a way to see those attractive ab-delineating lines, it still goes without
saying that you need to be prepared for some serious sweating. The reason
behind the sweat? Lots of and lots of sit ups and crunches!

Although all
forms of exercise tend to make your core stronger, you wont see that six-pack
of yours without ab-targeted workouts. Youve all probably heard of sit ups and
crunches, but youll be surprised how many people either confuse them and think
of them as the same exercise or are not quite sure what makes them different. If
you are one of them, stick around while we take a closer look and compare these
two ab-splitting exercises. Its time for the sit ups vs. crunches duel.

What is the difference between crunches and sit ups?

When it comes to crunches vs. sit ups, the main difference is the muscles they target. Although they are both ab-working muscles, sit ups, unlike crunches, target multiple muscles at once. Unfortunately, neither of them targets belly fat directly (you need to stay out of the kitchen and go though the hell of cardio for that!).

The good thing about your core is that you will target some of the muscles with virtually every other bodyweight workout. Take for example squats or lunges both contribute towards a stronger core, beyond their primary purpose.

What muscles do
sit ups work?

Sit ups work the abs and a range of other muscle groups like the chest,
lower back, hip flexors and neck. However, you shouldnt dread building
additional muscles, as muscle cells, due to their higher metabolic activity
compared to fat cells, will make you burn more calories (and consequently fat)
even when you are resting, which will bring you a step closer to a shredded
abdomen.

What muscles do
crunches work?

Crunches work by the principle of intense muscle isolation. They only work
the abdominal muscles, therefore making them the most popular exercise for
those trying to get a six-pack. They are also a perfect exercise for developing
a strong core, which includes the lower back muscles and obliques. And a strong
core translates into better posture and improved balance.

The sit up
vs. crunches discussion inevitably breaks over the benefits of each of these exercises,
which (and this cannot be stressed enough) will be significantly reduced if
proper form is not maintained. So let me get back to the opening question:

Sit ups vs. crunches
which one is better?
Well, lets have a
closer look at how these exercises work and then compare them one against the
other.

What are the benefits of crunches and how to do a proper
crunch?

Sit Ups Vs. Crunches 1

The crunch works by strengthening the rectus abdominis by flexing it. Although in performing crunches you dont go as high as with the full sit up, this primary abdominal muscle activates during the first 30-45 degrees of movement, or just at the point when you lift the shoulders off the ground.

The crunch has a smaller range of motion compared to the sit up, but that is not necessarily a bad thing as it works your core without putting stress on your back.

One study published in the Journal of Strength and Conditioning Research found out that the Ab-slide exercise shows higher electromyographic activity across the external oblique, upper rectus abdominis and lower rectus abdominis, and is therefore slightly more effective than the crunch. However, the study also concluded that the crunches show significant activity as well, and should therefore not be excluded.

Of course, you
wont see any of the benefits of crunches if you fail to do them correctly. So
in order to maintain proper form, follow the steps below.

Crunches also
build endurance in abdominal muscles. By being an isolated exercise, they help
achieve abdominal endurance faster and more effectively when compared against
other ab exercises. As the purpose of your abs is to stabilize your
mid-section, help you have a good posture, and support you when lifting heavy
objects, one of the best benefits of crunches is that they help you achieve exactly
that which makes them quite the functional exercise.

How to do a
proper crunch?

  1. Lie down on your back and bend
    your knees
  2. Put your hands behind your head
    or cross them so that palms are touching opposite shoulders
  3. Draw in your belly button towards
    your spine and lift your head, neck and shoulders off the floor (no higher),
    exhaling while going up.
  4. Pause, inhale, and return to the
    staring position. Make sure that your feet, low back and tailbone never lose
    contact with the ground as you roll up and down.

What are the benefits of sit ups and how to do a proper
sit up?

Crunches Vs. Sit Ups

As I already mentioned, sit ups work more muscles in your body as opposed to abs only. They are a bodyweight exercise, just like crunches, but the fact that they engage multiple muscle groups means that they are more beneficial for toning your body and developing functional strength compared to crunches. Another of the great benefits of doing sit ups is that they do a great job at stabilizing your muscles and strengthening your core while protecting your spine.

Doing sit ups
will help you increase your range of motion and flexibility, which will in turn
help you maintain a good posture and reduce the risk of back injury or strain.

Here is how to perform
a full sit up:

  1. Bend your knees and place your
    feet flat on the floor
  2. Put your hands behind your head
    or cross them to opposite shoulders
  3. Draw in your belly button
    towards your spine
  4. Lift your upper body pulling up
    from the floor until your elbows reach the knees. Exhale while lifting up.
  5. Pause for a second, and then
    slowly bring your upper body back to the floor. Inhale while lowering.

How about different varieties of each?

When considering each exercise, it is important to note that the crunch offers a far more versatile training program if you know how to vary the basic movement. We published an entire article, with a free video from our workout program, where you can gather some ideas on doing a variety of crunches or a palate of other ab exercises, so make sure to take a look.

Ab exercises

The sit up, on the other hand, is not an easy movement to modify. You can hold one dumbbell in your hand in order to increase the resistance on your abs and lower back, or perhaps extend your arm as you reach the highest point going upwards. Another option would be to make a slight twist with your core and therefore target your obliques too.

If you need a comprehensive program that includes some of the most advanced abdominal workouts incorporated across a number of bodyweight training sessions, make sure to check our platform Fitness Updated, where you can find complete nutritional breakdown, recipes, and smart bodyweight training videos.

Sit ups vs. crunches the verdict

While sit ups engage more muscles, they undoubtedly put more strain and stress on your spine, including the neck. However, if not done with proper form, crunches can also lead to back pain, especially in beginners.

As for their
input in achieving the desired flat belly, they are both excellent for
developing and strengthening core muscles. But, if you are still looking for a
definite answer to the question Sit ups or crunches for flat stomach, the
answer goes beyond the crunches vs. sit ups debate. No ab exercise burns fat,
and getting a flat tummy requires combination of these exercises with a
healthy, low-calorie diet as well as regular cardio exercises.

As part of a comprehensive exercise routine, both the crunch and the sit up can help you lose body fat by contributing to an increase of your metabolic rate, as well as a slight but significant increase in muscle tissue around your abdomen. They alone wont shrink your tummy, but will speed the weight loss process dramatically and as you lose belly fat, your newly strengthened abs will start showing.

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Dumbbell Dangers How to Prevent an Injury When Working Out With Dumbbells?

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Exercise is a key component to keeping your body and mind fit. Everyone will benefit from working out, but only if you do so correctly. Many different things could go wrong during a workout, so it is important that you prepare and use the proper precautions. An accident that leads to injury will hamper your workout progress more than just about anything else, so it pays to be extra careful.

Dumbbell Workout

Regardless whether
you are picking up dumbbells for the first time, or you are someone
who has been consistently pumping iron for 30 years, everyone needs to follow
some basic guidelines for staying sage at the gym. Gym equipment is designed to
be as safe as it can be, but no design in the world is going to be able to
account for human error. So, play it safe and you should be sweating and aching
in all the right places.

Keep reading to
find out how you can prevent an injury while training with dumbbells.

Stretch Before and After

The first bit of
advice is something that a fair amount of exercise enthusiasts seem to forget
about more often than not. Stretching is so important to get your
muscles, tendons, and joints ready for the upcoming punishment. It helps make
everything looser, oxygenated, and generally more prepared to exercise.

By stretching out your muscles properly, before and after, you are also going to do your best to prevent pesky muscle tears that can put you out of commission for a long time. Just do your best to get a proper stretch and get your blood flowing before you really start your workout. Thats one of the best ways to avoid a dumbbell injury.

Know Your Limits

Yes, the point of exercising and working out is to get stronger and better at the particular exercises you do. However, this does not mean that you should push yourself too hard too soon. Your body can only take so much punishment before it starts to ache, so it is probably a bad idea to add an extra 50 kilos to your max bench press. Using too much weight too soon is one of the most common rookie mistakes that can result in major injuries, so it pays to know your limits.

Take It Slow

Your limits here
dont have to be on weight alone, as not everyone is going to work out with weights.
Cardiovascular activities such as running and cycling is are great ways to get
your heart pumping so you can burn off excess calories, but only if you listen
to your body. If your legs start cramping or you start feeling the pain you
need to know it is time to stop or drastically slow down.

Why is it important to take it slow?

A dumbbell workout, having in mind the muscle it can target, will always be a co-depended one. This means that you will rarely ever do it in isolation from other types of training. Most people put their dumbbell workout on chest day, when they can work their entire pectoral area, but also the biceps.

Injury Free Dumbbell Workout

It goes without
saying that a demanding routine on the bench will leave little room for a
demanding session with a pair of dumbbells. So what is my advice? Take the
first part of the workout slow, and you can exert more power when you finally
lift those dumbbells.

The same goes for doing cardio, or just about anything else. If the dumbbell workout succeeds another one, make sure that you pace yourself during the first part of your training session, as to avoid a dumbbell injury.

Stay Hydrated

This tip can save you from hours of agonizing muscle cramps, which as anyone whos ever experienced this will tell you really, really hurts. When working out, you are naturally going to sweat a lot, thats if you are doing it right and youre giving your muscles a thorough workout. Keep in mind that everything that goes out of your body is going to need to be replenished.

Flavor Your Water

Make sure to keep lots of water on hand and even a sports drink or two to help replenish those electrolytes and salts lost through sweat. Water, really is the essence of life, and you are going to be doing your body a big favour by staying hydrated while exercising.

Listen to Your Body to avoid a dumbbell injury

Everyone is going to have different abilities and skill levels at the gym, so it is difficult to say exactly what an individual workout should look like. Your best gauge of success with exercise is to listen to what your body is telling you. Some mild aches and pains are a good thing and come with the territory, but overdoing the set is one of the ways to cause a dumbbell injury.

If you notice
something is too painful or just not right, it is time to listen as your body
is telling you something is wrong. Ultimately, though, your body will take some
time to adjust to the workout and its very likely youll feel stiff the next
day, but if you take on board the aforementioned tips then youll increase your
bodys conditioning and improve recovery time.

Avoid jerky
movements with the dumbbells

In order to get the most out of your dumbbell workout, you will have to perform slow and controlled movements. This is the only way to activate the proper muscles, and also ensure the greatest amount of burn.

Watch Your Movements

But going slow is not only about efficiency. It has to do with staying injury-free as well. If you perform the repetitions with a jerky movement, you can easily strain yourself and be out of the gym for days.

Using the dumbbell for different exercises

The only rule you need to remember when using the dumbbell for different types of exercise, is to keep correct form. If , say, you are doing a front loaded squat, where the weight is supplied by the dumbbell, you only have to make sure to keep the proper posture for the squat.

Dumbbell Exercises

It is also important to bend your back slowly when putting the weights down, since most of the lower back injuries happen after the set is actually over. Dumbbell relate injuries definitely fall within this category!

Summary

All in all, if youre the type of person who regularly works out then youll already know that proper pace and energy awareness are the best precaution mechanisms when it comes to injury prevention. Always remember that before you start to work out you should be adequately fed and hydrated. Do also note that you have to stretch your muscles to prevent muscle strains.

Try not to overwork yourself and know your limits, since for as much as you might want to look like Arnold Schwarzenegger, you need to get there incrementally and over-lifting is the fastest way to an early gym hiatus. The best way to avoid a dumbbell injury is to follow some of the tips above, and take it one step at a time.

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HGH Therapy For Athletic Performance What You Need To Know

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Hgh Therapy For Athletic Performance

By now, you probably have heard about HGH therapy. Its been discussed on various platforms, more specifically about how it relates to athletic performance. It is every athletes wish to be able to maintain their stamina and strength throughout their life, but as the effects of aging catch up, it sometimes proves to be challenging. Well, in as much as many athletes have already joined the buzz, there is still a lot of research that is being done on HGH therapy for athletic performance.

But first, let us understand the basics of the growth hormone.

What is HGH?

The human growth hormone, commonly known as HGH, is produced at
the base of the brain in the pituitary glands. The production of the growth
hormone usually is at its peak during childhood and puberty, and as the clock
ticks and age catches up with us, the production slowly decreases.

HGH production is also higher when we sleep as compared to daytime.
This is more reason why athletes are always advised to get enough sleep, as
part of enhancing their overall performance. An optimal supply of the growth
hormone in the body builds and repairs tissues by stimulating the release of
IGF-1 (insulin-like growth factor-1).

HGH therapy and athletic performance

As mentioned above, a sufficient supply of the
growth hormone plays a significant role in building muscles and burning excess
fat throughout the body. Therefore, when there is a deficiency of the hormone, the
opposite tends to happen your lean body mass starts to decrease, bone density
goes down, and you enjoy less stamina and strength.

For this reason, many athletes today have faced the stigma associated with HGH replacement therapy and changed their mind. All with the goal to maintain their performance in the field, and stay in shape regardless of age.

Athletic Performance

Precaution, however, must be in place. Many athletes are considering clinics without doing their due diligence and research. It is crucial to understand how replacement therapy works, since more often than not it can end up causing more harm than good. As such, it is best if athletes could find out more about weight loss as it relates to hormone therapy.

The short version of the story is that the Human Growth Hormone is responsible for cell reproduction, regeneration and growth. Being a naturally occurring hormone, that is produced in the pituitary gland, it is tasked with many things like slowing down the aging process or treating most age-related diseases. But the HGH also stimulates the liver with the goal of creating a protein quite similar to insulin, which later produces cartilage cells. This, in turn, helps organ growth while also being responsible for muscle protein synthesis. So naturally, we associate this hormone with increased performance, and also weight loss.

But the mechanics of HGH therapy is a rather complicated topic to explore in this short article, so youll have to spend extra hours researching how it works in relation to improving your BMI, and ultimately performance. We tracked few studies that show controversial results, which only further illuminates the need for detailed research on your part. Needless to say, Google alone wont suffice eventually you will have to consult with a medical professional.

The growth hormone is listed on the prohibited World Anti- Doping Agency list of anabolic agents. In fact, most sports associations and leagues such as the International Olympic Committee, National Football League, Major League Baseball and World Anti-Doping Agency have banned it. What this means is that any athlete, be it a junior athlete, an elite athlete or a masters level athlete is at the risk of disqualification once the tests show that they are abusing GH.

A team in California performed a research study to compare the effects of HGH on athletic performance compared to that of a placebo, to a group of about 440 people who were mostly men. About 303 of them received the HGH injections while 137 volunteers received the placebo. The 303 volunteers received the HGH injections daily, for about 20 days. The results showed that the people who had received the HGH injections have added about 4.6-5 pounds of lean body mass. However, the gains in lean body mass did not necessarily improve the exercise capacity and performance of the subjects. The results also showed that the volunteers who got the placebo injections were less fatigued and also retained less fluid compared to those that received the HG injections.

Needless to say, there is conflicting evidence as to whether or not HGH therapy improves athletic performance by as much as previously though. A safer path, perhaps, is lifting heavy weights and creating a caloric surplus.

Bodyweight workouts wont help you get the same results as training with resistance, but if you are adamant on exercising using your own weight only, then perhaps consider intense supersets that target several muscle groups at once.

Side effects of HGH
therapy

Like any other treatment, however, side effects are always a
possibility. It is, therefore, important to note that since our bodies are
different, we all react differently to all treatments, including HGH
replacement therapy. As such, some of the side effects might be similar, while
some might totally differ. Studies have shown that close to 30% of
HGH patients experience some side effects. Having said that, Let us now look at
some of the side effects of HGH therapy;

  • Muscle pain
  • Fatigue
  • Increased risk of heart diseases
  • High blood pressure
  • Diabetes
  • Fluid retention
  • High cholesterol levels

The takeaway HGH for athletic performance

Weight Loss

Now that you are more informed, understand how the growth
hormone works, and what is its importance, the big question remains should
you consider HGH therapy?

Well, it is evident that HGH therapy can have immense benefits,
but since its use for improved performance is banned in the athletic arena, it
is best to choose natural methods of boosting the growth hormone in your body.
That is, if you actively compete. Bodybuilding has been proven to affect your
growth hormone levels, especially if you lift heavy and add a caloric surplus
to your diet.

If, on the other hand, you are out of the court and field, you
should definitely talk to a qualified professional and go through all of the
pros and cons before making up your mind. Although relatively new in the public
eye, HGH therapy has been well established for many years now, and it is a
viable alternative to weight loss methods and different strategies for
improving athletic performance.

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