HGH Injections For Sale

I became a fitness person during the Covid-19 pandemic. While the world was in chaos around me, I exercised to stay sane. After a year and change, though, I was ready to level up. Thats how I found myself sitting in front of Jamie Gabel, co-founder of Advitam in New York City, a metabolic wellness clinic where Gabel uses treatments like hormone replacement therapy, IV treatments, and more to improve not only how your body looks but how it functions. As we begin to treat wellness as both an internal and external pursuit, experts like Gabel are at the forefront.

After a conversation about my fitness goals (two words: Chris Hemsworth) and lots of blood tests, he recommended hormone replacement therapy to address my lowish testosterone, as well as something else: peptides. I had to dig into my dormant high school biology knowledge to understand. I knew peptides were chains of amino acids, but theyre also signaling molecules that can stimulate the cells in our bodies to perform specific, targeted functions.

Peptides could become the standard for the prevention of heart and neurodegenerative diseases.

Its a complex idea that sounds simple. Over time, if your cells are not working efficiently, they can cause problems, says William Seeds, co-founder and chairman of the Seeds Scientific Research & Performance Institute and the worlds leading expert on peptide therapy. Those problems can be anything from signs of aging in our skin to musculoskeletal injury to more serious degenerative diseases. Loss of cell function is a part of the natural aging process, but the job of cellular medicine, particularly peptide therapy, is to help those cells regain their efficiency. The reason peptides work so well is that our bodies recognize them. Your body already knows exactly what this signaling peptide is trying to do. Were just using them to right the ship, Seeds says.

In my case, Gabel prescribed a combination of growth hormonereleasing peptides (GHRPs) that I injected into my abdomen on a specific schedule for a period of two months. These peptides sent signals to my brain to produce more growth hormone, which helps build muscle and burn fat. In the old days someone might have given me straight-up growth hormone to inject, but that would have come with serious risks. Its easy to overshoot with actual growth hormones, Gabel says. If this happens, the risks can outweigh the benefits. Many clinicians now feel that growth hormone peptides are a safer alternative. One of the benefits of peptides is that your cells are already preprogrammed with genetic information, like an automatic shutoff valve, so its less likely that your body will produce too much of the hormone.

Seeing my muscles swell was fun, but I also noticed that I could train harder and recover faster.

GHRPs like the ones I used arent always for aesthetics; they have longevity benefits, too. Your brain function requires growth hormone. So does your skin. Really, every cell in the body has a receptor for it, Gabel says. I experienced that firsthand. Seeing my muscles swell was fun, but I also noticed that I could train harder and recover faster with less soreness, that my energy was higher, and that I was sleeping better. That, I realized, is the beauty of peptides. In traditional medicine, we identify a problem and take a drug to fix it, but by targeting the source, peptides can have a wide range of effects that work together to help your body perform better. And when it performs better, it looks better, too.

There are about 150 peptides currently available or being studied for all sorts of things, including repairing muscles and tendons, preventing fibrosis, supporting the immune system, regulating the gut, and stimulating collagen production. Thats just the tip of the iceberg, Seeds says. He sees a future where peptides could become the standard for the prevention of heart disease, neurodegenerative diseases like Alzheimers, and even cancer. Right now peptides are being studied in combination with chemotherapy to help make it more tolerable and less toxic. Its all still fairly new, but it promises such enormous benefits that, according to Seeds, big pharmaceutical companies are starting to pay attention. Theres a reason its growing, he says. Because its working.

One day we may all be injecting or swallowing peptides to treat or prevent every possible ailment. They have helped me achieve a fitter body than I had a year ago, but the reason Im going to keep using them is more than that. For the first time in a long time, I have actual pep in my step.

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If you're over 60, a top fitness priority of yours may be getting your body to look and feel younger again. As we grow older, our bodies go through physical and hormonal changes. We lose muscle mass3% to 5% every 10 years after turning 30, in fact, according to Harvard Health Publishing. Our testosterone and growth hormone levels drop, and so do our power and endurance. Since muscle can really be considered the fountain of youth, if you will, you need to incorporate strength training exercises into your fitness routine in order to build and preserve it.

Aerobic exercise is great and necessary, but building muscle and losing fat will help your body look younger. The best strength training exercises to build muscle are compound movements, meaning they use more than one muscle group at a time. They're the most bang for your buck and will help give you the best results.

If you're not sure where to begin, here's a sample full-body workout to incorporate into your routine. Perform 3 sets of the following exercises to build muscle, burn fat, and to make your body look younger again. And next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Begin this exercise by standing with a weight (A kettlebell, dumbbell, or even a trap bar works well for this!) in front of you on the floor with your feet shoulder-width apart. Push your hips back, and squat down low enough to grab the weightall while making sure your shoulders are in line with the weight and your torso is straight when you get into position.

Keeping your core tight and shoulders down, pick up the weight by pushing through your heels and hips to stand up tall, squeezing your glutes at the top. Reverse the motion to put the weight back down before performing another rep. Do 3 sets of 10 reps.

Related: The 5 Best Lifestyle Habits That Will Keep You Feeling Young, Science Says

Lie flat on an incline bench, and grab a pair of dumbbells. Hold them straight up above you with your arms fully extended. Pull your shoulder blades back and down into the bench as you lower the weights down toward your chest. Get a good chest stretch in, then press the weights back up to the starting position, squeezing your pecs and triceps at the top. Do 3 sets of 10 reps.

Grip the lat pulldown bar with your palms facing away from you just outside your shoulders. Lean back slightly, and pull the bar down toward your sternum with your elbows, squeezing your lats at the very bottom of the movement. Resist on the way up, maintaining tension in your lats. Get a good stretch at the very top by letting your shoulder blades come up before performing another rep. Do 3 sets of 10 reps.

Related: 6 Lean-Body Exercises Everyone Over 60 Should Do, Trainer Says

Place your feet firmly on the pad of a seated row machine, and grab the handle with both hands. Pull the attachment out, and position yourself so that your back is straight and your legs are almost fully extended. Keeping your chest tall, core tight, and knees soft, row the attachment towards your body, squeezing your shoulder blades together at the end. Then, straighten your arms fully until your shoulder blades extend before performing another rep. Do 3 sets of 12 reps.

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Get into position by having one foot forward and one foot back. With your chest tall and core tight, lower yourself under control until your back knee touches the ground, getting a nice stretch at the bottom. Push through the heel of the front leg to come back up, flexing your quad and glute to finish. Perform all reps on one side before switching legs. If bodyweight alone is too easy, you can also do this movement with a pair of dumbbells. Do 3 sets of 10 reps for each leg.

And next up, check out The Best Workout for Stronger Muscles After 60.

See the article here:

Over 60? These Exercises Will Make Your Body Look Younger, Trainer Says Eat This Not That - Eat This, Not That

Polycystic ovarian Syndrome (PCOS), also known as Polycystic Ovarian Disease(PCOD)or Stein Levinthal Syndrome is a condition of Androgen excess andchronicanovulation-that meanswomen with PCOS produce higher-than-normal amounts ofmale hormones known as Androgens.

This hormone imbalance causes their body to skip menstrual periods and makes it harder for them to get pregnant. PCOS also causes hair growth on the face and body, and baldness. And it can contribute to long-term health problems like diabetes and heart disease. Birth control pills and diabetes drugs (which combat insulin resistance, a PCOS symptom) can help fix the hormone imbalance and improve symptoms.

PCOS is a problem with hormones that too affects women during their childbearing years (ages 15 to 44). Between 2.2 and 26.7 percent of women in this age group have PCOS. Many women have PCOS but dont know it. In one study, up to 70 percent of women with PCOS hadnt been diagnosed. PCOS affects a womans ovaries, the reproductive organs that produce estrogen and progesterone hormones that regulate the menstrual cycle.

The ovaries also produce a small amount of male hormones called Androgens. The ovaries release eggs to be fertilized by a mans sperm. The release of an egg each month is called Ovulation.

Follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which are produced in the pituitary gland, control ovulation. FSH stimulates the ovary to produce a follicle a sac that contains an egg and then LH triggers the ovary to release a mature egg.

PCOS is a "Syndromeor group of symptoms that affects the ovaries and ovulation.Its three main features are:

a.Cysts in the ovaries.

b.High levels of male hormones.

c.Irregular or skipped periods.

In PCOS, many small, fluid-filled sacs grow inside the ovaries. The word polycystic means many cysts.These sacs are actually follicles, each one containing an immature egg. The eggs never mature enough to trigger ovulation.

The lack of ovulation alters levels of estrogen, progesterone, FSH, and LH. Progesterone levels are lower than usual, while androgen levels are higher than usual. Extra male hormones(Androgen)disrupt the menstrual cycle, so women with PCOS get fewer periods than usual. PCOS isnt a new condition. Italian Physician, Antonio Vallisneri first described its symptoms in 1721.

Summary

Polycystic ovary syndrome (PCOS) affects up to almost 27 percent of women during their childbearing years.It involves cysts in the ovaries, high levels of male hormones, and irregular periods.

Causes of PCOS

It is not known exactly what causes PCOS. Scientists believe that high levels of male hormones prevent the ovaries from producing hormones and making eggs normally. Butgenes,insulin resistance, andinflammation have all been linked to excess androgen production.

1.Genes

Studies show that PCOS runs in families. Its likely that many genes not just one contribute to the condition.

2.Insulin resistance

Up to 70percent of women with PCOS have insulin resistance, meaning that their cells cant use insulin properly. Insulin is a hormone secreted by the pancreas which help the body to use sugar from foods for energy. When cells cant use insulin properly, the bodys demand for insulin increases. The pancreas makes more insulin to compensate. Extra insulin triggers the ovaries to produce more male hormones. Obesity is a major cause of insulin resistance. Both obesity and insulin resistance can increase your risk for type 2 diabetes.

3.Inflammation

Women with PCOS often have increased levels of inflammation in their body. Being overweight can also contribute to inflammation. Studies have linked excess inflammation to higher androgen levels.

Common symptoms of PCOS

Some women start seeing symptoms around the time of their first period. Others only discover they have PCOS after theyve gained a lot of weight or theyve had trouble getting pregnant.

The most common PCOS symptoms are:

Irregular periods:A lack of ovulation prevents the uterine lining from shedding every month. Some women with PCOS get fewer than eight periods a year or none at all.

Heavy bleeding:The uterine lining builds up for a longer period of time, so the periods you do get can be heavier than normal.

Hair growth:More than 70percent of women with this condition grow hair on their face and body including on their back, belly, and chest. Excess hair growth is called Hirsutism.

Acne:Male hormones can make the skin oilier than usual and cause breakouts on areas like the face, chest, and upper back.

Weight gain:Up to 80 percent of women with PCOS are overweight or have obesity.

Male pattern baldness:Hair on the scalp gets thinner and may fall out.

Darkening of the skin:Dark patches of skin can form in body creases like those on the neck, in the groin, and under the breasts.

Headaches:Hormone changes can trigger headaches in some women.

How PCOS Affects your Body

Infertility

To get pregnant, you have to ovulate. Women who dont ovulate regularly dont release as many eggs to be fertilized. PCOS is one of the leading causes of infertility in women.

Metabolic Syndrome

Up to 80 percent of women with PCOS are overweight or have obesity. Both obesity and PCOS increase your risk for:

High blood sugar

High blood pressure

Low HDL Good" cholesterol

High LDL Bad cholesterol

Together, these factors are called Metabolic Syndrome, and they increase the risk for:

Heart disease

Diabetes

Stroke

Sleep apnea: This condition causes repeated pauses in breathing during the night, which interrupt Sleep. Sleep apnea is more common in women who are overweight especially if they also have PCOS. The risk for sleep apnea is 5 to 10 times higher in women who have both obesity and PCOS than in those without PCOS.

Endometrial Cancer

During ovulation, the uterine lining sheds. If you dont ovulate every month, the lining can build up. A thickened uterine lining can increase your risk for endometrial cancer.

Depression

Both hormonal changes and symptoms like unwanted hair growth can negatively affect your emotions. Many with PCOS eventually experience depression and anxiety.

HowisPCOS diagnosed

Rotterdam's Criteria: Doctors typically diagnose PCOS in women who have at least two of these three symptoms:

1. Irregular menstrual cycles(Amenorrhea/Oligomenorrhea due to Anovulation-"Estrogen Break through Bleeding"-In Anovulatory Cycles).

2. Hyperandrogenemia (high androgen levels; Serum Testosterone level; 70-150ng/ml)

3. USGfindings of PCOD;

a. >12 Follicles or cysts in ovaries.

b. Size of each Follicle <10mm(2-9mm).

c. Volume of Ovary>10cc.

Your doctor should also ask whether youve had symptoms like acne, face and body hair growth, and weight gain.

A pelvic exam can look for any problems with your ovaries or other parts of your reproductive tract. During this test, your doctor inserts gloved fingers into your vagina and checks for any growths in your ovaries or uterus.

Blood tests check for higher-than-normal levels of male hormones.

You might also have blood tests to check your cholesterol, insulin, and triglyceride levels to evaluate your risk for related conditions like heart disease and diabetes.

An ultrasound uses sound waves to look for abnormal follicles and other problems with your ovaries and uterus as explained above.

Pregnancy and PCOS

PCOS interrupts the normal menstrual cycle and makes it harder to get pregnant. Between 70 and 80percent of women with PCOS have fertility problems. This condition can also increase the risk for pregnancy complications.

Women with PCOS are twice as likely as women without the condition to deliver their baby prematurely. Theyre also at greater risk for miscarriage, high blood pressure, and gestational diabetes.

However, women with PCOS can get pregnant using fertility treatments that improve ovulation. Losing weight and lowering blood sugar levels can improve your chances of having a healthy pregnancy.

Diet and Lifestyle tips to treat PCOS

Treatment for PCOS usually starts with lifestyle changes like weight loss, diet, and exercise. Losing just 5 to 10 percent of your body weight can help regulate your menstrual cycle and improve PCOS symptoms.

Weight loss can also:

improve cholesterol levels

lower insulin

reduce heart disease and diabetes risks

Any diet that helps you lose weight can help your condition. However, some diets may have advantages over others.

Studies comparing diets for PCOS have found that low carbohydrate diets are effective for both weight loss and lowering insulin levels. A low glycemic index (low GI) diet that gets most carbohydrates from fruits, vegetables, and whole grains helps regulate the menstrual cycle better than a regular weight loss diet.

A few studies have found that 30 minutes of moderate-intensity exercise at least 3 days a week can help women with PCOS lose weight. Losing weight with exercise also improves ovulation and insulin levels.

Exercise is even more beneficial when combined with a healthy diet. Diet plus exercise helps you lose more weight than either intervention alone, and it lowers your risks for diabetes and heart disease.

There is some evidence that acupuncture can help with improving PCOS, but more research is needed.

Commonmedical treatments

Birth control pills and other medications can help regulate the menstrual cycle and treat PCOS symptoms like hair growth and acne.

1.Birth control pills

Lowdose Progestin are drug ofchoice and taking these daily can:

a. Restore a normal hormone balance.

b. Regulate ovulation.

c. Relieve symptoms like excess hair growth.

d. Protect against endometrial cancer.

These hormones come in a pill, patch, or vaginal ring.

2.Metformin

Metforminis a drug used to treat type 2 diabetes. It also treats PCOS by improving insulin levels. One study found that taking metformin while making changes to diet and exercise improves weight loss, lowers blood sugar, and restores a normal menstrual cycle better than changes to diet and exercise alone.

3.Clomiphene

Clomiphene is a fertility drug that can help women with PCOS get pregnant. Its important to note that, as youre discussing family planning, keep in mind that clomiphene increases the chances for twins and other multiple births.

4.Hair removal medications

A few treatments can help get rid of unwanted hair or stop it from growing.

Eflornithine cream is a prescription drug that slows hair growth. Laser hair removal and electrolysis can get rid of unwanted hair on your face and body.

More here:

Polycystic Ovary Syndrome: Causes, symptoms and treatment - Rising Kashmir

Sleep plays a vital role in maintaining mental, physical, and emotional health. But with lockdowns imposed and offices shut yet again, people continue to work from home, a model that not only blurs the lines between office and home, but also leads to increased exposure to screens. This, coupled with pandemic-induced anxiety, and lack of physical activity not only takes a toll on ones health, but also contributes to poor sleep quality. But it is women, especially working mothers, who are worst affected as women need more sleep than men, say experts.

A 2014 study, Exploring Sex and Gender Differences in Sleep Health: A Society for Womens Health Research Report, published on the National Library of Medicine, found that the optimal sleep hours vary in men and women. It also stated that women are 40 per cent more prone to insomnia and restless leg syndrome, and also that men tend to have a deeper sleep than women.

Dr Sibasish Dey, head of medical affairs, Asia and Latin America, ResMed, concurs with the findings of the study. Below, he elucidates why women need more sleep than men, repercussions of sleep deprivation, and shares tips for women to manage their sleep cycles:

Why do women need more sleep than men?

Several studies have proven that the sleep requirement may slightly vary between men and women, given their biological structure. A significant factor for this is how both women and men spend their day. Research has documented the differences in the time women and men have dedicated to paid and unpaid labour, work and social responsibilities, and family caregiving, Dr Dey told indianexpress.com.

He added that women get slightly more sleep than men, approximately 11-13 minutes more, but men tend to have a much deeper sleep. Women are more likely to get up in the middle of the night to take care of others in the family. Sleep works best when it is uninterrupted.

Additionally, women are more likely to take a nap during the day, suggesting that their total sleep time may be misleading. Napping during the day adds to the sleep time (number of hours spent sleeping) and makes night-time sleep less restful, he continued.

Reasons women need more (and better quality) sleep than men:

What are the repercussions of sleep deprivation in women?

Women need more sleep than men, if not the same. The consequences of a bad sleep cycle also tend to be much graver in women compared to men. Several studies have extensively shown that sleep-deprived women are at an increased risk of hypertension, type 2 diabetes, heart strokes, stress, and mental health issues than sleep-deprived men. Not only that, sleep deprivation can also aggravate pre-existing mood disturbances, such as anger, depression, and anxiety. It can lead to confusion, fatigue, and lack of vigour, ultimately impacting productivity. Women may also face more challenges in concentration than men.

Sleep deprivation may also lead to fatigue and mood swings. This is especially true for women suffering from Polycystic Ovary Syndrome (PCOS), leading to increased hunger, over-eating, decreased insulin sensitivity, and carbohydrate cravings. Long term lack of sleep may directly affect the release of luteinizing hormone, or L.H. that triggers ovulation to regulate the menstrual cycle and affect fertility. Women getting less than seven hours of sleep are 15% less likely to conceive than women who get seven to eight hours of sleep.

How much more sleep do women need compared to men?

While the sleep requirements vary from person to person, as per studies, women need 20 30 minutes of extra sleep than men to make up for the lost sleep due to their lifestyle, fitness and health requirements, responsibilities handled and hormonal changes at every stage.

What about pregnant women?

Troubled sleep schedules are standard during pregnancy. Increased intra-abdominal pressure leading to pressure on the diaphragm, increased urination, gastroesophageal reflux disease (GERD), and restless legs syndrome (RLS) are just a few of the hurdles women experience, especially during the first trimester due to a spike in progesterone. It can become hard to find a comfortable sleeping position by the third trimester. At this stage, high estrogen levels can also cause some women to develop rhinitis (swelling of the nasal tissue), which can be associated with snoring and obstructive sleep apnea.

However, women must try to find ways to sleep well. Research has proven that pregnant women with improper sleep schedules have a greater chance of developing issues such as Preeclampsia, high blood pressure, gestational diabetes, more prolonged labour, and higher caesarean rates. This is particularly true among women who get fewer than six hours of sleep over 24 hours. Lack of sleep for pregnant women can also lead to excessive weight gain due to glucose regulation. Additionally, poor sleep may also affect the developing foetus. Insufficient total sleep or fragmentation of deep sleep may reduce the amount of growth hormone released, leading to developmental or growth problems in the unborn baby.

How can women manage their sleep cycles?

Keeping a check on certain habits can manage milder sleep issues:

However, women experiencing morning headaches, daytime sleepiness, loss of productivity, etc., must consult a sleep specialist or resort to home sleep tests.

For more lifestyle news, follow us on Instagram | Twitter | Facebook and dont miss out on the latest updates!

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Do women need more sleep than men? An expert answers - The Indian Express

The Global Anti-Aging Products and Therapies Market from 2021 to 2027 research focuses on a global analysis of existing market trends. MRInsights.biz aims to provide clients with an accurate view of the market and assist them in formulating development plans.

The approach helps decision-makers to develop cost-effective business plans that will help them survive in the long run. It offers end-users a thorough and accurate analysis of developments, as well as the identification of high-growth regions, segmentation, and regional analysis, all of which will help them build market strategies.

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The markets leading corporations are

Allergan, Ipsen, Lanzhou Institute, Corneal(Allergan), Galdermal, LG Life Science, Bohus BioTech, IMEIK, Merck, Gaoxin,

It also puts a strong emphasis on regional segmentation:

North America (United States, Canada and Mexico), Europe (Germany, France, United Kingdom, Russia, Italy, and Rest of Europe), Asia-Pacific (China, Japan, Korea, India, Southeast Asia, and Australia), South America (Brazil, Argentina, Colombia, and Rest of South America), Middle East & Africa (Saudi Arabia, UAE, Egypt, South Africa, and Rest of Middle East & Africa)

The report provides an overview of the Anti-Aging Products and Therapies market, including definitions, segmentation, applications, products, and recent market developments that may have an effect on market participants. It offers a thorough examination of the Anti-Aging Products and Therapies market segments:

Human Growth Hormone, Stem Cell, Placenta, Botulinus Toxin, Hyaluronic Acid,

The market is also segmented based on

Hospital, Beauty Parlor,

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Each aspect, as well as the income prediction analysis, are briefly discussed in the research. The revenue forecast is based on the current market performance of the segment and brief analysis of historical data. The Anti-Aging Products and Therapies provides an estimate for 2021-2027 based on an insightful and skilled study. It includes information on market drivers, opportunities, constraints, and problems. This research will support business strategists by assisting them in achieving growth in global and regional marketplaces.

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Dr Mosley has previously explained how slimmers can lose fat in different ways.

One way is by cutting certain food types from their diet.

The doctor unveiled that avoiding carbohydrates could help dieters lose belly fat.

But first, he explained how belly fat develops in the body and why it is a stubborn fat to get rid of.

READ MORE:Houseplants: Most common sign cacti's & succulents need watering

The nutrition expert outlined a couple of steps on how slimmers can start to lose the fat around their middle.

The first step is diet-related and, as aforementioned, cutting carbohydrates is a good idea, according to Dr Mosley.

So is avoiding sugar. The doctor said: To make a serious impact on your belly fat, cutting out sugar-spikes is key.

A surprising number of diet snacks and drinks are high in sugar, and are marketed as diet foods because they happen to be low in fat.

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Dr Mosley continued: This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight.

Now, over 20 randomised controlled studies have shown that lower-carb diets can lead to two to three times more weight loss than low-fat diets.

So, limit your intake of any food or drink containing more than five percent sugar to no more than twice a week.

This includes sweet fruits like mango and pineapple, and sugary smoothies and juices.

Likewise, replace processed carbs like white bread, chips, and pasta with slow-release energy sources, such as brown rice or quinoa.

Another step the doctor recommended was intermittent fasting.

He explained: The idea that fasting slows your metabolism is a myth.

Under conditions of marked energy deficit 800 calories per day or less not only do you simply lose weight by eating fewer calories, but your body responds to the stress of fasting by enhancing hormone function to facilitate weight loss and burn fat for energy.

Short-term fasting can lead to several changes in the body that make fat burning easier.

This includes reduced insulin, increased growth hormone, enhanced epinephrine signalling and a small boost in metabolism.

The doctor added that according to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of three to eight percent in over three to 24 weeks.

Not only this but people lost four to seven percent of their waist circumference as well, indicating a large loss of the harmful belly fat in the abdominal cavity, strongly linked to chronic disease, Dr Mosley said.

Read this article:

Michael Mosley: Avoid one food type for appetite to go down and lose belly fat - Express

Resistance training (such as weight lifting) is an effective way to increase muscle size and strength, which is important for people of all ages. Having more muscle can not only help us lose weight, but its also been shown to have benefits for reducing risk of developing certain diseases, and is even important for mental health.

Not only are there many different types of resistance training you can do to build muscle (such as bodyweight exercises or using weight machines), there are also many small tweaks you can make to your training programme to better build muscle.

One resistance training technique that has become popular recently is called training to failure. Some even claim this technique can help people build muscle and strength more effectively than other techniques.

The idea with training to failure is that instead of performing only a certain number of repetitions for an exercise, you instead do as many repetitions of that exercise as you possibly can until your muscles are so fatigued you cant perform the movement anymore. The person then rests to let their muscles briefly recover, before repeating the pattern for two or three more times.

Proponents of training to failure say there are three factors that explain why it helps people build muscle better:

But when we actually look at studies which have investigated training to failure, the benefits arent quite so straightforward.

For example, researchers recently compared the effects of performing three sets of squats to failure versus doing the same number of squats but split evenly over six sets. They found the training to failure condition produced greater levels of blood lactate (a chemical signal released by working muscles) and growth hormone than the other group did, which have both been linked to muscle growth.

But the researchers also found the training to failure group had higher levels of cortisol in their blood. This hormone is released in response to stress, and research shows it may actually hinder muscle growth.

Another study showed that both muscle strength and power (applying as much force as quickly as possible) were significantly lower when performing both squats and a bench press to failure. Muscle damage and soreness were also significantly higher in the 24-48 hours following exercise compared to those who only performed a set number of repetitions of squats and bench presses during training. Both of these factors combined may actually reduce a persons ability to develop muscle and strength when exercising.

To understand whether or not training to failure helps in building muscle and strength, two reviews from 2021 pooled data from 19 different studies which compared people who performed exercises either to failure or for only a set number of repetitions. Overall, both reviews found training to failure had no benefit whatsoever for increasing muscle size, strength or power compared to the other technique.

Both reviews also showed that any moderate benefit of training to failure depended on many different factors such as age, how regularly the person exercised and what other types of training they did (such as cardio exercises, such as jogging). Some of the studies included in the reviews even showed that training to failure was counterproductive for muscle growth and building strength. This is likely to be because of the fatigue a person may experience when training to failure, which may affect how much exercise theyre actually able to do in total during a workout.

There are a few explanations for why training to failure may not be as effective as some claim.

First, research shows that training to failure does not necessarily recruit more muscle fibres which is often cited as a benefit of training to failure when it comes to helping build strength and muscle. Research actually shows that other methods, such as lifting heavy loads of weight for a set number of repetitions, are more effective at recruiting a greater number of muscle fibres during a particular movement.

Second, its unclear whether the stress that training to failure places on our metabolic system actually contributes to greater muscle growth.

And third, research shows the increased levels of certain hormones in our blood stream that result from training to failure do not necessarily enhance muscle growth.

But if you do prefer training to failure, research shows that having ample rest between sets is key for building muscle size. In fact, research shows that people who rested for five minutes between sets (compared to those who only rested for one minute) were able to lift a heavier amount of weight and build more muscle. This may be because it allows your muscles to recover between exercises.

While training to failure may not be any better than traditional strength training, it can still lead to gains in muscle size and strength, and enable people stay fit and healthy.

Rob Erskine, Reader in Neuromuscular Physiology, Liverpool John Moores University and Gerard McMahon, Lecturer Exercise Physiology, Ulster University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Why Training to Failure May Not Be as Effective as You Think - Lifehacker Australia