Heartburn or GERD can Kill

Heartburn is a common annoyance. The busy lifestyle, quick meals, fatty or spicy foods all contribute to the occasional need of a chewable pain reliever. The acceptance of heartburn as an inconvenient, but natural, part of the daily grind can blind you to the warning that a severe heartburn symptom can bring.

Heartburn as a Disorder

Heartburn can be a symptom as well as a disorder. Simple heartburn or GERD can be controlled and dealt with. However, heartburn can signal the presence of a much more serious problem. If it’s heartburn, you will have a burning sensation in the chest usually after eating. There may be a spread of the burning to the throat, sometimes accompanied by a bad taste, difficulty in swallowing, belching, coughing, hoarseness and/or wheezing.

It can become worse by lying down or bending over or by eating. Relief can come from an antacid. While the more severe heartburn symptoms may be mistaken for a heart attack, simple heartburn is usually not made worse by exercise. If there is any concern that the pain may signal a heart attack, get help quickly.

Saturday, July 11, 2009

Use Muscle Confusion To Burn Fat

By Jillita Horton

Have you ever heard of "muscle confusion?" When muscles are confused as to what the heck is going on, they are forced to work harder. A hard-working muscle needs more energy to carry out the task. And where do muscles get energy from? Two sources, basically: food, and body fat.

Now, if you eat way to much every day, your muscles will get their energy supply from all this food, which is why an overweight person may be working out diligently seven days a week like a horse, and never lose a pound, because there are just too many beers, pizza and nachos in the picture.

But suppose you are like many people out there, watching what you eat, practicing portion control, counting calories, limiting sugar and fried foods, and exercising day after day after day -- and you just aren't seeing any results? Is this aggravating or what?

You are so serious about your workouts. Without fail, you make it to the gym almost every day. On your days off, you exercise maybe by riding a bike, walking or jogging at the park. Why isn't the weight coming off? Why are your legs still flabby? Why is your middle still mushy?

It's because your muscles have adapted to everything you are doing. This doesn't mean that your routines are necessarily easy. They may still bring on sweat and fatigue, and even a little muscle burn. So shouldn't you be losing more weight?

It's time for muscle confusion. If your routine is predictable to your muscles, they will adapt. An adapted muscle requires LESS work than a confused muscle. Less work equals fewer calories burned, less body fat used for energy.

So instead of doing the same thing week after week after week for your legs, change up your program every few weeks. You maybe have heard this should be done every 12 weeks. Sometimes the protocol is named as eight weeks. But strive for a big change every 2-4 weeks, and see what happens!

You can switch up your routines by using different pieces of equipment or doing different exercises for the major muscle groups.

So if you always use the horizontal leg press, instead use: declined leg press, Smith machine barbell squats, hack squats.

If you do lying-down hamstring curls, do them on the seated machine.

If your gym has more than one leg extension machine, try another leg extension machine. The different make and model will stimulate your muscles.

Do you use mostly machines for upper body work? Start using dumbbells and barbells. Confuse your muscles. Shock them.

Do you always use the elliptical trainer for cardio? Start jogging on the treadmill. If you use the same piece of cardio equipment three times a week, take one of those sessions and replace it with a group cardio class.

If you never use an incline on the treadmill, start using a high one, but do not hold on. Holding on will cheat you big-time. If you've been holding on at no incline, then let go and swing your arms and never hold on again. Your muscles will be gratefully confused.

If you've been walking all this time, then jog. If you use mostly free weights, replace some of these routines with machines.

Bottom line: Never let your body get used to your workout routine. This will ensure muscle confusion.

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