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If you ever suffered from acid reflux, then you should know that there is diet for acid reflux, those consist of only healthy foods, which are those that are not going to aggravate your condition. Bear in mind that everyone has different conditions, thus result may vary to different people.
What is the Best Diet for Acid Reflux Sufferers?
Similar with any other healthy diets, diet for acid reflux should contain fresh fruits, vegetables, legumes, wholegrain breads and cereals, and lots of fiber. Non-acid fruits are good for your stomach, like apple, banana, watermelon and others.
Besides eat healthy food, you should also ensure that you drink enough water, at least 8 glasses a day if you increase your intake of fiber. Drinking more water will prevent you from constipation.
Milk
Do not forget to consume milk in your diet. Milk can help by calming and coating the stomach. The most beneficial is to have a glass or two of milk right before sleep, because this is when acid reflux and heartburn tend to strike most often. Although it is only a temporary solution, many people believe that drinking milk is one of the most effective solutions for cooling your stomach.
Do and Do Not in Diet for Acid Reflux
There are some foods that you should eat in a reflux diet, and there are also some that you should avoid.
You should avoid spicy foods and eating any citrus fruits because all of these may irritate your stomach. Drinking coffee as well will often create more of a problem with acid reflux sufferers, so refrain from drinking them or at least if you do, make sure that you do it in a right dose.
Besides what to eat, you should pay attention also to when and how you should be eating. It is typically best to eat five or six smaller meals a day rather than three larger, because this way your body will be able to more easily digest the food and therefore not as much acid will be created in your body.
Avoid Fatty Meals When You Are in Acid Reflux Diet
Avoid meals containing high fat especially fast food, because these foods will stay in your stomach longer and as a result it will need for more stomach acid in order to digest them.
No Alcohol Consumptions
Diet for acid reflux will need you to avoid or at least limiting your alcohol consumptions because alcohol potentially makes you suffer from reflux.
Exercise
You can join a gym, buy and practice fitness DVDs, play golf, swimming or even just jogging around your neighborhood to burn your calories and keep you healthy.
Manage Positions
You should manage your body by maintaining an upright position during and immediately after eating. Stay calm after eating, especially if you have a heavy meal.
It also suggested for you to elevate your head while you are sleeping, since it makes you breath well and it helpful as well.
See Your Doctor
Before joining diet for acid reflux, it is required that you consult with your doctor, so he/she can assess your condition and give you medical advice as well as medication, if necessary. Doctor can also determine whether more serious action should be taken.
Erland Young is an online writer specializing in health. You can check out his latest website on , where you can get online information of reflux, heart burn and crohns disease.Article Source:
When your lower esophageal sphincter is not functioning as it should, acidic fluids will flow back from your stomach upwards creating a problem commonly known as GERD or acid reflux. When you are suffering from this condition, you need to make sure that a health professional advices you accordingly. There are several things known to make the condition even worse and one of those things is the kind of food that you eat. Diet restrictions will have to be applied in top gear because some common foods can devastate your effort to rid the condition.
Some of the top signs or symptoms of acid reflux are heartburn which is a burning sensation that will see your chest, upper abdomen and throat agonize with pain. Many times, sufferers will have a sour taste in their mouths and it is definitely not pleasant. The following are a few examples of foods that you should avoid because they are known to cause the reflux or make it thrive.
The list of foods include spicy foods, chocolate, tomato based products, caffeinated drinks, citrus fruits, onions, fatty and fried foods, fruit juices, alcoholic drinks, spearmint and peppermint, coffee and others. By making necessary changes in your diet, you can help manage the condition and it might just go away. There are so many alternatives to these foods and even though you might miss them, you will not regret making the move to eradicate acid reflux in your system.
The best way to go about it is to keep a food record. Here, you will note the kinds of foods you take in and see how the acid reflux condition will be like. This way, you will be able to pin point the culprits regarding foods and make necessary changes. Let your doctor guide you so that you can make only informed choices. Keep in mind that eating small portions is better than eating one full load.
There are many who will opt for medications to intervene regarding acid reflux. Medicines like antacids will come with their fair share of side effects. Changing your diet is a natural way to remedy your condition and it will not cause side effects with proper alternative nutrition. Food has the power to change and reverse many other health conditions apart from acid reflux. For this reason, you need to take your diet very seriously and take every opportunity to feed on foods that will empower your system.
For more resources on this topic, be sure to check out different sites and explore different tips that will help you with this regard. Keep in mind that this information does not replace the advice from a qualified doctor. There are so many health factors that can affect the kind of foods you should eat; a doctor knows your history and they will be best placed to guide you. A nutritionist can also go a long way in giving you expert tips that will help you maintain health and avoid health problems like acid reflux.
The author has been working to compile numerous relevant articles on all information that affect you. Her extensive experience in research will make your process of information search on anything worthwhile and interesting. Visit for more. Article Source:
I’m not a doctor and I don’t want to pretend that I’m one. I am simply a former severe heartburn sufferer who had been battling this pains for over 6 years.
I’ve been to those “acid reflux bootcamps”, I have talked to probably tens of doctors and nutritionists and dietitians, paid over tens of thousands of dollars just to find the cure to my digestive pain…
I’ve spend years upon years trying to bring down this annoying pain that I got and trust me, all the medications and advise that were given by my doctors (yes, I went to more than one doctor) are pretty much not helpful in my condition.
I decided to spend years of my life to study this illness…
And find the immediate cure to it…
And thankfully I did!
Since then, I’ve passed this remedy to all my friends and family members who have been suffering this digestive pain and they couldn’t thank me enough for it. Now, they called me the “Heartburn Guy” which is not exactly a cool name…but yes, my system is that effective…
Everyone that I know who used my methods outlined in my book are so glad that I actually produce this book and they just could not thank me enough.
One question that I often got was “What if I just keep taking drugs?”
OK, sure you can do that…but taking drugs for a long period of time will only worsen your acid reflux condition — and when the time comes, your pain will be tripled! (And obviously we don’t want that)
Proven Step-by-Step Methods to Cure Acid Reflux In As Little As 4 Days
What you need to avoid (such as food and beverages)…
How to cure heartburn using natural remedies
What Causes Heartburn. Find out what are the main causes of heartburn and how you can eliminate the causes of acid reflux in your life.
Simple exercises that you can do to prevent & cure acid reflux… (No one else knows this! So, it’s a big secret between you and me)
The Genetics & Non-Genetic Tendencies – How genetics can affect your acid reflux condition and how we can solve even the most severe genetically-inherited acid reflux.
Acid overproduction and how it will affect the condition of acid reflux.
Risk factors – what increases your chances of experiencing heartburn…from life stress to drinking the wrong beverages.
Simple heartburn prevention plan that you can print out and stick on your fridge so you can refer anytime.
Things that you need to know about lower esophageal sphincter (LES) which is the part of your body which is responsible for acid production.
Misdiagnosis of heartburn…what the doctors forgot to tell you.
4 Types of Heartburn – Find out which one that you are currently suffering and cure it using the “shortcut” way.
The Magic 7 Formula to Relieving Heartburn Instantly! The relief principles that former heartburn sufferers had used to relieve and cure heartburn instantly.
Complimentary Heartburn Treatment that no one else mentions!
Diet plans for heartburn sufferers! Designed by a real nutritionist to help you enrich your life and cure heartburn quicker.
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Acid reflux is something that is not to be taken lightly. It could lead to unnecessary health complications, if not treated early. Going the natural way seems to the preferred choice of people looking for acid reflux treatment these days. There are some herbs that have anti-inflammatory effects on the digestive tract. Let us look at some simple acid reflux treatment options which can provide you with relief from the symptoms such as excessive belching, flatulence and heart burn. You can find the ingredients for these simple home remedies at a grocery store near you.
1. Barley grass is one of the most commonly used natural acid reflux treatment. Young barley grass is known to be rich in chlorophyll and amino acids. It is also a natural anti-inflammatory agent which has the ability to soothe the linings of the digestive tract.
2. Fennel seed tea is another natural acid reflux treatment that has been popular for quite a long time now. This tea is soothing to the digestive system and help in reducing symptoms such as cramping of the stomach and excessive formation of gas.
3. Meadowsweet is yet another natural acid reflux treatment which is very effective in giving relief from symptoms of acid reflux. This botanical ingredient has both antacid and anti-inflammatory qualities which help in giving relief from symptoms of acid reflux.
4. Bananas are another good option for getting relief from the symptoms of acid reflux. They are known to reduce stomach acid by soothing the lining of the gut.
5. Another natural acid reflux remedy that has been used for a very long time now is cinnamon. It has an antiseptic effect and is known for its property to settle stomach acid apart from being used to cure colds and flu.
Now Pay Close Attention Here- There is a proven all natural technique which will help you in just 2 days. If you have been desperately looking around for a cure to acid reflux then this is the most important review you will ever read- . Article Source:
Though you may know it simply as a “low carb” diet, ketogenic diets are the hottest properties on the market right now. As a matter of fact in the last few years there have been “over 1500 low carb/ low glycemic products introduced into the marketplace” that will account for “over $30 billion dollars in expected sales this year alone”. That’s staggering support for a diet concept that, not so long ago, was lambasted and demonized as totally unhealthy! But even more staggering, is the fact that “26 million Americans are currently on a hardcore low carb diet right now”.
In the past, the medical community balked at this sort of diet. They claimed that while it was beneficial for those who were diabetic and forced into watching insulin, and useful for some who were epileptic and required seizure control through dietary means, it was hardly beneficial for all people. But can 26 million Americans be wrong about the benefits of ketogenic diets? Time will certainly tell, but the results seem already to be far more positive than anyone expected.
Okay, now let’s get real…
The bodybuilding community has been able to say one thing, for sure, for many years: Ketogenic diets do work and produce some spectacular results. We’ve been able to say this for years and years—ever since the days of Joe Gold, Bill Pearl and others drank cream by the pint, along with tuna from a can, to get ripped—because the competitor’s physique cannot tell a lie.
But while bodybuilders aren’t anti-carb like many who understand ketogenic diets only in the sense that carbs = bad foods and fats = good foods that deliver them from obesity, or at least that they don’t mix well within an isolated day, it is becoming increasingly sophisticated in the way it’s implemented for aesthetic purposes in our sport. Hopefully, after a few years of experience with ketogenic diets, the general public will begin to understand how to make it work as a mainstay in their lives. We think it’s probably one of the most pivotal, meaningful and important discoveries of 20th century nutrition.
Net Carbs
A certain amount of how these ketogenic diets can be utilized as a means for actual ongoing maintenance, has been introduced to the public, but only in a rudimentary manner that supports a general disinterest in hardcore discipline and actual lofty physique goals. Enter “net carbs”. That’s something that bodybuilders just don’t think about. Sure, it’s important to understand how the body actually reads carbohydrates and which ones count and which ones don’t, but mostly, these Spartan goal-driven folks could sit down to a meal of plain tuna and steamed broccoli, every 2 hours, day in and day out, and rarely complain. That’s because food is a means to an end, not the end itself or a reason for living. It’s all about input, output, and causing the body to act in a way that you want it to, when you want it to.
Net carbs are a way for the general public to include some carbs in their diets, depending upon their maintenance tolerance, and feel like a normal person. What counts as a net carb is anything that is sugar or starch in a particular food. What doesn’t count is sugar alcohol and fiber. One is naturally occurring and one is not. These engineered foods are enabling the general public to maintain their 20-30 pound weight loss, while feeling like real human beings.
How Bodybuilders Have Used Ketogenic Diets
Early pioneers of bodybuilding knew that fat and protein definitely did mix and used it to their advantage during the beach blanket bingo hey-day of bodybuilding. Arnold was a part of that, and then ushered in a new era where carbohydrates were king of the jungle gym and were seen as more important to a bodybuilder’s ultimate growth—along with protein—than fat ever could be. Neither were wrong, exactly, but carbs were always a point of trickiness in terms of depletion and loading and many more mistakes were made as a result of manipulating carbohydrates than fats. Still, we saw incredible conditioning in both eras.
When diets like Dr. Barry Sears’ glycemic based “Enter The Zone” became popular in 1995, and Atkins revamped his earlier book into a combination ketogenic diet called “Atkins New Diet Revolution”, ketogenic diets made a comeback and resurgence onto the scene, and bodybuilders slowly began adopting the theory once again. But this time, it was more livable and adapted to the needs of an aesthetic athlete who wanted to drop just fat, not muscle, and take it to the nth degree! It was no longer the old 4:1 ratio of 1930’s ketogenic diets—where 80% of calories came from fats and 20% from proteins. It was more like a balance of 2:3 (40% fat and 60% protein).
But in this day and age, ketogenic diets are much better understood and are used much more correctly than in the days of meat and lettuce and cream. Ketogenic diets can be implemented in a healthy manner, provided the person understands what it’s all about, what the various forms accomplish, and how to use ketogenic diets to best serve dietary and physique goals.
Types of Ketogenic Diets
Ketogenic diets are a Godsend to those who must get their body into cosmetic shape relatively rapidly. By rapidly, we don’t mean within 3-5 days. However, a strict induction phase—the likes of which you would find in Atkins or the South Beach Diet—could actually make an appreciable difference in anyone’s weight within 10-14 days.
But within the scheme of things and given how overweight many bodybuilders began to be in the off season in the early 90’s, it was just in the nick of time that ketogenic eating came back into the picture and to the rescue. Truth is, as a result, we don’t really see many truly fat bodybuilders in the off season any longer. We may see bloated ones, but that’s an entirely different issue and cause.
The whole point of starting a ketogenic diet, as a bodybuilder, is to kick off a diet by bringing you from insulin resistance more into the realm of insulin sensitivity, depending upon your initial condition. Once you begin returning to more normal responses to food, it’s essential to change your game. Luckily, there are a few options within the ketogenic realm to satisfy this need…
There are three types of ketogenic diets:
SKD (Standard Ketogenic Diet) – This is the sort of diet that Atkins represents in its first induction phase, and to some extent, in the sense that only products with low “net carbs” are eaten to maintain. This is still low carb as a lifestyle and doesn’t include days where carbs and high, then low, then high again.
CKD (Cyclical Ketogenic Diet) – This type of ketogenic diet loads and unloads carbs in a cyclical pattern. This can be done one of two ways. The most common is to go low carb (unload carbs and glycogen) for 2-3 days at a time, then load with carbs for one to two days and repeat the cycle. Or, it can mean a cyclical pattern over the course of one whole day, where carbs are loaded until 2pm and then unloaded the rest of the day and evening.
TKD (Targeted Ketogenic Diet) – This type of ketogenic diet targets specific times during the day when carbs can be consumed. That means that carbs are usually only ingested around the time of exercise only so that they are quickly utilized and not allowed to spike insulin or be circulating within the body to cause fat storage.
The SKD is the type of diet that most of those 26 million Americans are following, to some degree, according to Time Magazine. It’s the most sensible for the average person who is prone to insulin resistance, has obesity or high body fat levels in their history, or is fairly realistic about their eating habits and knows that a low fat lifestyle isn’t for them.
But is a low fat lifestyle good for anyone? Some who follow it might say that it is, but studies have proven that fat, provided it doesn’t originate from a source such as trans-fatty acids or purely saturated fat, is beneficial to body function, metabolic health and overall well-being. The side effect, if eaten in healthy proportions is both energy and weight loss/ maintenance.
How a Ketogenic Diet Works
The aim in a ketogenic diet is to switch the primary fuel used by the body from carbohydrates (sugar, breads, etc) to fats (such as olive oil, fish oils or flax oil, preferably). When this happens within certain ratios of fat to protein to carbohydrate, the body is thrown into a state of ketosis.
Ketones are the by-products of fats being metabolized. In fact, when fats are metabolized, they throw off 90% ketones and 10% glucose. When carbohydrates are eaten, 100% of the by-product becomes glucose. With protein, it’s 46% ketones and 54% glucose. Protein, then, is the neutral macronutrient.
When ketones begin circulating in the blood, their presence interrupts the normal Krebs energy cycle (which relies heavily upon glucose) and forces the body into choosing stored fat as a source of energy to burn, rather than glucose in the diet as a by-product of having just eaten carbohydrates, or glycogen stored in the muscles, or even muscle tissue.
The body also begins to rely upon dietary fat as the mainstay of its energy. Because it is twice as calorie dense, and therefore twice as efficient an energy source, and doesn’t stimulate the release of insulin [which signals the storage of fat], the body adapts well to fat as its source of energy. Nothing is lost in mental capacity and levels of well-being are high. If you still think it’s odd, just remember, man evolved by eating this diet from the dawn of time. There was no white flour, no grain of any kind, no sugar, no processed foods—just high protein, fatty animal flesh, and legume shoots and berries.
But switching from carbs to fats sounds scary to most people unfamiliar and inexperienced with the diet. They fear that their arteries will clog overnight and they’ll die of a heart attack. But recent studies done on excessive carbohydrate and sugar intake indicate that they are just as likely, in abundance, to cause a build up of unhealthy (LDL-Low Density Lipoproteins) blood lipids and elevated levels of cholesterol. There’s also a choice between good and bad fats. If you were to eat a slab of salmon, a green salad with olive oil and vinegar and 8 spears of asparagus for dinner every night, or chicken breast, broccoli and a half an avocado for lunch, you’d be lean and healthier than any human you could ever imagine. Understanding this is half the battle.
Can Fat Make You Fat?
What makes people fat, is not fats themselves. What makes people fat in this day and age is complex. Most of all, in the U.S. portion control is the real culprit. Whole populations in other countries that are unfettered by a “big” complex (bigger house, bigger car, bigger portion) can eat just about anything, in moderation, and seem to maintain better health and a more appropriate weight-to-height ratio than we do here in America. But the processing we’ve come to rely upon for preservation, longer shelf life, better taste and increased convenience also contributes to the staggering rates of obesity in this country.
Ketogenic diets can help in this effort, and are aiding, many millions of people who currently have adopted some form of the ketogenic diet. Fat never made anyone fat. In fact, the body burns its own fat in the presence of fat. That is what ketogenesis is based on. But if that’s true, how can we demonize carbohydrates? No one is demonizing them, just being selective about which ones to eat in certain phases where they are allowed, and being exclusive of them in phases where it’s called for.
Here’s How to Use Each Type of Ketogenic Diet
The SKD is the sort of diet that anyone who hasn’t been dieting should adopt in the first phase of any diet, only because it’s so capable of jump-starting and putting the body back into a place where it reacts more normally, believe it or not. Just as one may switch routines in the gym, or change things up in terms of exercises, intensity or rep and set schemes, so too can the dieter shake things up by using phases to cause change within the metabolism of the body.
Technically, like Atkins induction phase of 2+ weeks, carbohydrates should number about 20 grams daily. That’s hard to do, considering that even high fat nuts have carbohydrates. It usually represents about 2 servings of green vegetables and two moderate sized green salads over the course of one day, along with protein. Sound appealing? Probably not so much. But an SKD isn’t the sort of diet you should remain on for long periods either. Physically, it’s deficient of the important low-glycemic carbohydrates that you may be able to have in the future, depending upon your body type and history, and is boring and difficult to follow mentally for much longer than a few weeks.
Many on Atkins would identify this as their diet, but it really isn’t. In fact, Atkins doesn’t really fit into any of these categories in its next phase. But once it reaches the phase of maintenance, it’s much more like a CKD than anything else, though it may be isolated into one day as opposed to a 3 days on/ 1 day off cycle as bodybuilders tend to follow.
The CKD is probably the most interesting diet because it leaves a lot of flexibility for many different kind of approaches. The first is a true cycling of carbs over the course of a few days, as we mentioned. The second would be to cycle the carbs within one given day. For example, only eat low glycemic complex carbs until noon, and then eat only green vegetables for the remainder of the day. This is for people who have sorted out just how many carbs they can tolerate throughout any given day, and how much fat is necessary to keep things in balance. Too much of one and not enough of the other can throw things off kilter.
Some even use the CKD as a means to dip in and out of an SKD for weeks at a time. The CKD/SKD connection is the most logical, of course. That’s when you go for 2 weeks on the SKD, then gradually introduce personally ‘safe’ lower glycemic carbs into the mix in some form, on a regular basis for another few weeks, and then go right back into the SKD again. This is truly effective body manipulation for bodybuilders, and probably what most do during a contest phase. After a long food-abusive off season, the metabolism starts out poor and sluggish, gets better when the metabolism begins to burn like a wildfire, carbs are reintroduced, and then are removed again to shock the body into even better condition by delving deep into ketosis for about a week. The final days are typically a filling period where carbs and fats are coupled for maximum muscle fullness and a tight skinned, ripped to the bone look.
The final ketogenic diet is the TKD and is used by some bodybuilders in the off season or pre-season, to support training while weaning themselves off heavy carb meals. This can be an effective pre-induction phase, or for those who burn calories fairly easily through activity, can act as a way to boost workouts with glucose, then resume a low glycemic carb ingestion schedule. Personally, we would say this is the least effective type of ketogenic diet for most people because it’s really not allowing the body to ever dip into ketosis at all. Truly, this is just carb control, rather than ketogenic.
How to Know if You Are in Ketosis
There are these neat little test strips that you can purchase at any pharmacy, that tell the tale of whether you are in ketosis or not. They are extremely useful because they not only can tell you if you are in ketosis, they can tell you if you are too far, not far enough or just where you want to be. They are a scientific, quantifiable means by which anyone can determine where they are and where they need to be, and enable anyone to tweak their diets to meet their needs. They are used during urination and are run through the stream quickly. They read out in seconds.
If you find that you are following an SKD and are not getting the fast results you expect (which you ought to using an SKD) then you should buy some test strips and monitor yourself throughout this first phase. It’s essential to allow yourself to dip fairly far into ketosis during an induction phase.
Is Ketosis Right for You?
That depends who you are and why you’re using it, but in general, we happen to believe that it can be useful for anyone who needs to shed pounds. If you look at most theories of diet and training, and you treat them as tools by which you can achieve what you’re after, then you’ll use them correctly by adapting them to your individual needs. Nothing says you have to follow an induction phase of an SKD type for just 2 weeks. Maybe you need 2 months of it! Some people who are extremely overweight do actually need a lot more metabolic repair as a result of months or years of reckless eating practices.
Whatever you choose, the reality is, ketogenic diets are highly useful for many different purposes. And let’s face it, we could never say that about low fat diets or high fiber diets or any of the rest of the diets that we saw come and go in the 90’s.
Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more or information on weight training, or supplementation, please visit , the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals. Article Source:
There is a dietary supplement that relieves acid reflux and heartburn just as good, if not better than the prescription medications, over-the-counter treatments and antacids normally used to fight these symptoms. In addition to the instant relief you receive from it, there are also other major benefits to switching to it instead of what you are presently taking.
This Unique method explained in the Acid Reflux Diet guide, completely cures your acid reflux and gives you permanent relief:
First, it does not generate any side affects these drugs are so well know for. Second, when you compare the cost of it to these medicines, it is virtually free. Third, unlike the drugs, you will not develop a resistance to it and be forced to constantly increase your dosage to get the same relief that you did when you first started taking these drugs.
These pharmaceutical companies get you in a wicked spiral that you just can’t get out of when you first start taking these medications. First, they and the doctors tell you there is NO . This is simply NOT true.
Next, they don’t inform you of any of the side affects and finally they hook you on the drugs and keep you come back spending your hard earned money for a few hours of relief. They sure are not going to inform you of the dietary supplement that works just as good as those drugs because they can’t make any money on it. They can’t get a patient on something that has been around for thousands of years. So why bother with your basic health.
All that being said, you really should only use the dietary supplement in emergency situations. What you should be doing is curing your problem permanently by learning which foods and herbs provide the healing powers you require and which foods do damage to your stomach, esophagus and digestive track and leave you in this perpetual spiral of pain and poor health.
Do You Want to Finally Stop That Awful Pain Using Nothing But Natural, Safe and Effective Methods to Cure Your Acid Reflux and Get Rid of Any Heartburn? You Can Learn How To Live a Pain Free Live Forever. .
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While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you…
Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.
Increased Bone Density
Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.
Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues.
Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.
Decreased Frequency of Injuries
When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.
If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied.
Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.
Reduction of Health Related Risks
Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.
If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems
Prevention of Fat Gain
The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is.
Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.
This is most certainly not the case.
Let’s look at an analogy to gain an understanding of this.
Pretend you have two teams and each are going to try and build a house using the exact same building technique.
One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.
Who’s going to build the bigger house?
The choice should be obvious – team one since they have more bricks to build it with.
Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles. This is precisely what makes bodybuilders look like bodybuilders.
It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates).
Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.
You can’t build a house out of nothing. Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.
So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles. If you control your diet, this simply will not happen.
So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result. Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.
When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.
Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this exercise pass you by any longer.
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