DEAR DR. ROACH: Does eating strictly organic food and drinking only bottled water help in a meaningful way to prevent diseases and contribute to a long and healthy life? -- M.T.

ANSWER: There is no consistent high-quality evidence that consuming organic foods lead to improvement in health outcomes, including longer life. Some but not all studies have found slightly higher amounts of nutrients in organically grown produce. Organic foods are made without synthetic pesticides, but may use pesticides found in nature. There is not convincing evidence that natural pesticides are any safer, nor that the small amount of residual pesticides left in conventional produce leads to significant health risks. However, there is preliminary evidence that consumption of mostly organic food led to a decrease in the risk of one type of cancer, non-Hodgkin's lymphoma, but not an overall decrease in cancer. Based on current available evidence, I don't recommend organic food consumption for health benefits.

The quality of tap water varies greatly across North America, but most locations have high-quality water available at extremely low cost with minimal environmental impact compared with bottled water. Even if tap water is unpalatable in a person's location, I recommend a filter system rather than resorting to bottled water, again for environmental concerns as well as cost. Bottled water is rarely the only option, and if so it is usually due to contamination of tap water with microbes or heavy metals, which should be known to the community. My own municipality mails me a water quality report yearly, and it is outstanding quality.

Two additional points are worth considering. The first is that organically prepared foods have been the cause of foodborne illness due to contamination at a much higher level than expected. The second is that organic farming prohibits nontherapeutic antibiotics, a practice with which I strongly agree as a means of reducing the potential for antibiotic resistance.

Until further evidence is available, my opinion is that most people would do better eating more produce, whether conventionally or organically grown. Locally grown fresh produce may have more benefits than organically produced due to freshness.

DEAR DR. ROACH: All of the latest information states that an adult needs seven to nine hours of sleep a night. Is this "unbroken" sleep? For example, I sleep for four hours, wake up for one to two hours, and then sleep three to four more hours almost every night. If the sleep is to be continuous, is it better to take a sleeping aid or continue with the current pattern? Nothing I read indicates if sleeping seven to nine hours with a sleeping aid provides the same benefit as not sleeping continuously for that time period. -- P.M.

ANSWER: While it is true that people who sleep seven to nine hours per night tend to live longer than those who sleep less (or more), it is likely that there are some people who need more or less sleep than the average. Further, it isn't clear whether the apparent improvement in longevity is due to better sleeping, or whether people who don't sleep well have an underlying medical condition that is really responsible for the harm seen.

As far as whether continuous sleep is better than interrupted sleep, there isn't good evidence to compare the two. There is strong historical evidence that prior to artificial lighting, two distinct sleep periods separated by an hour or so was considered normal.

Most sleeping aids adversely affect sleep quality, and increase risk of falls and accidents the next day. If interrupted sleep is working for you, I'd recommend continuing versus using a sleeping pill.

Dr. Roach regrets that he is unable to answer individual letters, but will incorporate them in the column whenever possible. Readers may email questions to ToYourGoodHealth@med.cornell.edu or send mail to 628 Virginia Dr., Orlando, FL 32803.

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HEALTH: Risks and rewards of a strictly organic diet - Rockdale Newton Citizen

DEAR DR. ROACH: Does eating strictly organic food and drinking only bottled water help in a meaningful way to prevent diseases and contribute to a long and healthy life? M.T.

ANSWER: There is no consistent high-quality evidence that consuming organic foods lead to improvement in health outcomes, including longer life. Some but not all studies have found slightly higher amounts of nutrients in organically grown produce. Organic foods are made without synthetic pesticides, but may use pesticides found in nature. There is not convincing evidence that natural pesticides are any safer, nor that the small amount of residual pesticides left in conventional produce leads to significant health risks. However, there is preliminary evidence that consumption of mostly organic food led to a decrease in the risk of one type of cancer, non-Hodgkins lymphoma, but not an overall decrease in cancer. Based on current available evidence, I dont recommend organic food consumption for health benefits.

The quality of tap water varies greatly across North America, but most locations have high-quality water available at extremely low cost with minimal environmental impact compared with bottled water. Even if tap water is unpalatable in a persons location, I recommend a filter system rather than resorting to bottled water, again for environmental concerns as well as cost. Bottled water is rarely the only option, and if so it is usually due to contamination of tap water with microbes or heavy metals, which should be known to the community. My own municipality mails me a water quality report yearly, and it is outstanding quality.

Two additional points are worth considering. The first is that organically prepared foods have been the cause of foodborne illness due to contamination at a much higher level than expected. The second is that organic farming prohibits nontherapeutic antibiotics, a practice with which I strongly agree as a means of reducing the potential for antibiotic resistance.

Until further evidence is available, my opinion is that most people would do better eating more produce, whether conventionally or organically grown. Locally grown fresh produce may have more benefits than organically produced due to freshness.

DEAR DR. ROACH: All of the latest information states that an adult needs seven to nine hours of sleep a night. Is this unbroken sleep? For example, I sleep for four hours, wake up for one to two hours, and then sleep three to four more hours almost every night. If the sleep is to be continuous, is it better to take a sleeping aid or continue with the current pattern? Nothing I read indicates if sleeping seven to nine hours with a sleeping aid provides the same benefit as not sleeping continuously for that time period. P.M.

ANSWER: While it is true that people who sleep seven to nine hours per night tend to live longer than those who sleep less (or more), it is likely that there are some people who need more or less sleep than the average. Further, it isnt clear whether the apparent improvement in longevity is due to better sleeping, or whether people who dont sleep well have an underlying medical condition that is really responsible for the harm seen.

As far as whether continuous sleep is better than interrupted sleep, there isnt good evidence to compare the two. There is strong historical evidence that prior to artificial lighting, two distinct sleep periods separated by an hour or so was considered normal.

Most sleeping aids adversely affect sleep quality, and increase risk of falls and accidents the next day. If interrupted sleep is working for you, Id recommend continuing versus using a sleeping pill.

Continued here:
Risks and rewards of a strictly organic diet - Clinton Herald

In the summer of 2018, Olympic legend Mark Spitz walked to his fridge and almost fainted. His wife called the paramedics, kicking off a harrowing 12 hours at his local hospital.

The incident came out of nowhere. No one was as surprised as Spitz, who, at 70 years old, is still in damn good shape, exercises regularly, and has eaten a low-meat diet for almost 20 years. So what happened?

It turns out Spitz has atrial fibrillation, more commonly known as AFib. Its a condition where the heart beats erraticallyeither too fast (tachycardia), as it does for Spitz, or too slow (bradycardia). Curiously, its relatively common among elite athletes as they age. And in case you need a refresher about Spitzs elite athlete status: In 1972, he won seven gold medals and set seven world records at the Munich Olympics, all while rocking one of the finest mustaches of the 20th century.

Spitz has made a full recovery since his scare in the summer of 2018so much so that hes enthusiastically partnered with AliveCor, which manufactures the portable EKG monitor he now endorses (KardiaMobile). He recently spoke to GQ about living with a chronic heart condition, swimming imaginary races against Michael Phelps in his backyard pool, how training for the Olympics has evolved in the half-century since he competed, and who to watch for in Tokyo this year.

GQ: Can you tell me how you came to be diagnosed with AFib?

Mark Spitz: Well, it was a Sunday I believe, and my wife asked me to grab some blueberries from the refrigerator. When I got out there, I was feeling kind of weird, like light-headed, and I said to my wife, I think Im going to faint. And I dont ever get that sensation. After about five minutes, my wife called the paramedics.

The next 12 hours, they were trying to control me with medication. They had an IV in one arm for blood thinners, and another IV for controlling adrenaline to get my heart rate down. It was coming down but not fast enough, and they thought they could actually shock me into sinus rhythm. I was put to sleep and they shocked me three times in two minutes, like you see in the movies with the paddles. It still didnt go down until later that evening.

Id imagine that was a scary time.

Oh yeah. The disturbing thing I found out is that this stuff doesnt go away. Its not like, Take two Aspirin and call me tomorrow. This is a lifetime experience.

What kinds of lifestyle changes did you make to deal with that?

Having AFib is not a question of changing your lifestyle, its a question of understanding your lifestyle. If in fact you have some bad habits, you have to arrest those. There are three major things that my doctor says you should take into account: monitoring, diet, and exercise.

I have to be able to track my heart activity. A lot of people dont know that theyre in AFib, and a lot of people dont like to go to the doctorwhen you have an EKG, they hook up all these wires to you, and youre afraid of what theyre going to find out. But if you go into a routine of taking your EKG, then it just becomes a standard thing. I think knowing is so much more important than being afraid and not knowing.

I use this device called KardiaMobile. [Spitz is a spokesperson for KardiaMobile.] It can actually create an EKG at any time in 30 seconds. So Im constantly monitoring myself.

Go here to read the rest:
Mark Spitz: The Real-Life Diet of the Legendary Swimmer Who Still Does Imaginary Races Against Michael Phelps - GQ

Morning rituals differ greatly from person to person. While some rise early and prepare a breakfasts, others dash out the door with a coffee. But, another study is bolstering the theory that what you eat in the morning can help with weight loss.

A study from The Endocrine Society has found, in a new study, that people who eat a big breakfast might burn twice as many calories.

The new research, published in the Endocrine Society's Journal of Clinical Endocrinology & Metabolism, found a large breakfast is better than a large dinner for increasing the metabolism.

Juliane Richter, M.Sc., Ph.D., of University of Lbeck in Germany, said: Our results show that a meal eaten for breakfast, regardless of the amount of calories it contains, creates twice as high diet-induced thermogenesis as the same meal consumed for dinner.

This is means that body is burning through twice the calories.

READ MORE: Adele weight loss: Singer slammed for irresponsible diet after losing 7 stone

The study took place over three days.

Sixteen men took part, and consumed a low-calorie breakfast and high-calorie dinner.

There was then a second round, in which this was reversed.

The study found that even though identical calories were consumed in both stages of the experiment, calorie burning was 2.5 time higher when a large breakfast was consumed.

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Diet news: Weight loss shock - study reveals how to burn twice the calories

Subjects tested better for blood sugar and insulin when eating a larger breakfast.

The study also found eating a low-calorie breakfast increased appetite, specifically for sweets.

The scientist added: "We recommend that patients with obesity as well as healthy people eat a large breakfast rather than a large dinner to reduce body weight and prevent metabolic diseases.

The study did not suggest what foods should be eaten for breakfast, but that bigger is better.

The keto diet is one of the more popular weight loss diets on the market currently.

What are some of the best keto diet breakfasts to eat to shed weight?

Eggs, bacon, butter, avocado and coffee are all on the menu for breakfast.

Keto diet followers may also indulge in Greek yoghurt. Sausages and cheese also make the list.

Adding protein to your weight loss diet plan is also shown to help burn more belly fat.

Tucking into foods high in protein could give the best results, Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching, said.

He told Express.co.uk: Every meal should be built around a quality source of protein.

It helps to repair, rebuild and maintain muscle tissue, which not only improves body composition - the way your body looks - but also increases metabolic rate.

Elliot added: It is also satiating, so helps keep you fuller for longer, and the better you can control hunger, the more sustainable your diet will be.

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Diet bombshell: People who do this in the morning burn twice as many calories - shock - Express

Wouldn't it be nice to just see a cookie as food? That's what Dr. Antonie Post, a nutrition scientist, was thinking when baking cookies one day. She has always loved baking, but not healthy baking, so as a nutrition scientist who's always been into healthy eating and food as medicine, she used to feel pretty guilty.

When she stumbled on Health at Every Size (HAES) and intuitive eating last year, and was ready to embrace it, everything fell into place. She wanted to believe that eating a cookie wasn't bad, but said that guilt doesn't miraculously vanish overnight. So one day when she was making cookies she wondered what it would take to see a cookie for what it is just food. And she thought, "Wouldn't it be cool and funny to write little messages on the cookies to remind myself?" And so she did!

Dr. Post told POPSUGAR, "I strongly feel that encouraging people (and myself, of course) in reconnecting with their internal body cues, building back body trust, and cultivating a healthy and peaceful relationship with both food and their body is my true passion." She's made it her mission to promote the HAES movement in Germany and said that "true health comes from dedication to yourself and thoughtful behaviors to enhance your physical, mental, and emotional well-being. It definitely doesn't come from following external food rules or a number on the scale."

Read this article:
This Woman Wrote Anti-Diet Messages on Cookies, and We Want to Eat Them All! - POPSUGAR

Whether you're making overnight oats or adding oats to your smoothie, youre getting a nutrition powerhouse with some major health benefits. Oats and oatmeal are packed with fiber, protein, and tons of vitamins and minerals. They are such a versatile food and can be incorporated into practically any meal of the day. Oats are a staple in many pantries, and for good reason!

Serving Size: Cup Dry Quaker Old Fashioned Oats

The soluble fiber in oats can help reduce LDL cholesterol levels by signaling the liver to pull that bad LDL cholesterol from the bloodstream. A better LDL cholesterol level and lipid panel also puts you at reduced risk for developing heart disease. Additionally, more research is revealing that a type of compound known as avenanthramide (AVE) found in oats may play an important role in protecting the heart.

High-fiber foods can help slow the digestion of food in the intestine, which can help to keep blood sugars from rising very rapidly. Beta-glucan, which is a type of dietary fiber found in abundance in oats, may also help improve blood sugar control. Recent research suggests that oats intake has a beneficial effect on glucose control in patients with type 2 diabetes.

The fiber in oats can help keep you full longer and enhance satiety, which is an important weight management tool. Just cup of oats has at least 4 grams of fiber making it a great choice. Not only does the soluble fiber in oats help to reduce LDL cholesterol, but weight loss can lower LDL cholesterol as well which makes this a winning combination.

Ideally, most Americans should be aiming for at least 25-30 grams of dietary fiber daily. Fiber is important for regulating bowel movements and can help relieve constipation. A cup of raw oats is considered a good source of fiber and can help keep things moving.

Can Oatmeal Help You Lose Weight?

As part of a balanced diet, oatmeal can be a great weight loss tool. The fiber and protein content of oats can enhance satiety and keep you full. Plus, for the volume that you get with oats, the calories are relatively low coming in at only 150 calories for cup dry oats which expands when cooked to yield 1 cup. Data from the National Health and Nutrition Examination Survey (NHANES) suggests that individuals who eat oatmeal actually tend to be healthier in general and have a lower body weight compared to those who dont eat oatmeal.

Are Oats Gluten-Free?

"What many people might not know is that oats are inherently gluten free, but may come in contact with wheat, rye and barley at the farm, in storage or during transportation, said Kristin Harris, Ph.D., Senior Principal Scientist at Quaker. So it's best to look for specially marked gluten-free oats if you have a gluten allergy or sensitivity.

Instead of a plain bowl of oatmeal, try dressing oats up with these unique recipe ideas:

Savory Oatmeal: Oats arent just for breakfast, they can make for a delicious and hearty lunch or dinner too. Try adding sauted kale, sauted mushrooms, caramelized onions, and goat cheese to plain oats for a savory twist. Top with a fried egg for extra protein and you have a complete meal! These unusual oatmeal combinations are a total game changer.

Overnight Oats: A breakfast that requires no cooking? Sign me up! Overnight oats are practically effortless: just combine oats with your choice of milk/milk alternative, chia seeds, and fruit. Place them in a tightly sealed mason jar overnight and viola! You have a delicious, nutritionally balanced breakfast ready-to-go in the morning.

Crockpot Oats: This is a great version of overnight oats if you want to wake up to a nice warm bowl of oats in the morning. Since steel cut oats take a while to cook, they are perfect for slow cooker recipes. This easy make-ahead breakfast solution is hearty, warm, and flavorful. Take five minutes to add all of the ingredients to the crockpot before bed, then wake up to a big batch of delicious slow cooked oats for the entire week!

Smoothies: Does your smoothie leave you starving after an hour? Try adding in scoop of nutrient-dense oats. They blend well and add a good source of dietary fiber to your smoothie to keep you fuller for longer.

Oat Milk: If you have dairy allergies or intolerances, plant-based milks can be a total game changer. Oat milk is not only dairy-free but also nut-free which makes it school-safe. Naturally low in fat and cholesterol free, oat milk can be a great milk alternative.

Oat Flour: You can make your own oat flour at home by simply adding rolled oats to a blender and blending for about 15-20 seconds until you have a powdery fine flour. Oat flour typically works well in recipes that require a dense texture like pancakes or banana bread.

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Oatmeal Nutrition and Health Benefits - Is Oatmeal Healthy? - GoodHousekeeping.com

Because fasting may negatively affect a woman's hormones, there are related concerns about fertility. Some medical experts think that a woman's body may see fasting as a danger of impending starvation. As a result of this, they think the body inhibits ovulation since there wouldn't be enough nutrients to sustain a growing fetus.

However, there are other doctors, like Felice Gersh, M.D., who have opposing views. Gersh says, "Based on what we know now, my prediction is that short periods of fasting will actually enhance fertility."

So, who's right? Once again, the science isn't totally clearand most of the research has been done on animal models, instead of humans.

In one study, researchers looked at how three months of intermittent fasting affected female rats. They found that the rats not only lost 19% of their body weight, but they also had significant changes in their reproductive hormones. LH and kisspeptin levels went down, while estradiol levels went up.

However, another review looked at intermittent fasting in women with polycystic ovary syndrome, or PCOSa condition with infertility as one of its hallmark symptoms. The researchers hypothesized that intermittent fasting could actually improve fertility in women with PCOS by reducing levels of glucose, insulin, IGF-1, and IGFBP1.

According to the report, women with PCOS tend to have increased expression of IGF-1 and IGFBP1, two hormones that affect insulin production. When insulin levels get high, it triggers the body to make more androgen hormones, like testosterone, which makes it harder to get pregnant. On the other hand, when insulin levels go down, it can improve ovarian function.

Another study added on to this, concluding that short-term calorie restriction could actually increase LH levels in women with PCOS while simultaneously decreasing glucose, insulin, leptin, and testosterone.

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Is Intermittent Fasting Safe For Women? All Your Questions Answered - mindbodygreen.com

Black soldier fly larvae, house fly larvae, mealworms and small mealworms that are grown on food waste can under certain conditions be safely used as an ingredient for animal feed. This is the conclusion of a study by the Risk Assessment & Research Office (BuRO) of the Dutch Food and Consumer Product Safety Authority (NVWA).

The risk assessment of BuRO shows that potential risks of insects grown on former foodstuff can be adequately controlled as animal feed. This means that insects could be allowed as animal feed for more farm animals than just the current legally permitted fish, crustaceans and shellfish (aquaculture animals).

Former foods consisting only of vegetable components, or animal components derived from dairy, eggs, honey, melted fat, and collagen or gelatin from non-ruminating farm animals can be used safely for the breeding of insects for all farm animals, provided that these farmed insects or the products thereof undergo adequate germ-reducing treatment, for example heating.

BuRO also sees possibilities for the breeding of insects on former foodstuff containing animal components for several types of farm animals, which according to current legislation is not yet allowed. The precondition for this is that adequate germ-reducing treatment is used and furthermore that the insects are only fed to non-ruminants. Also the insect diet fed to these non-ruminants must not correspond to the non-ruminate species in the former foodstuff on which the insects are grown.

BuRO advises the NVWA to ensure that insects (products) as feed material comply with prevailing microbial safety standards for other animal proteins and that the traceability of the species in former foodstuff derived from meat from non-ruminant animals, fish and shellfish is properly secured. BuRO also recommends that developments in the insect sector be properly monitored.

The Dutch Ministry of Agriculture, Nature and Food Quality (LNV) has asked BuRO to investigate the risks of the use of insects in animal feed because the ministry has a desire to change the rules for the use of former foodstuff streams in the context of stimulating circular agriculture in animal feed. One of the options is to use former foods as a breeding ground (substrate) for breeding insects. These insects are then used as a protein-rich ingredient in animal feed. BuRO advises the Minister of LNV to use this risk assessment as a basis for proposals for further adaptation of European legislation.

Read more from the original source:
Insects grown on food waste are safe to use in animal feed - All about feed

The medical facts behind one woman's viral warning.

I don't know what it is, but I always read things about not shampooing or using dry shampoo. I think it's because neither idea seems plausible to me, and I can't believe that your hair can look good if it hasn't been washed or if it's been treated with dry shampoo.

One Belfast woman, Nicole Baxter, found out the hard way that dry shampoo can abolutely be severly damaging to the scalp. People were fascinated when she first shared a since-deleted Facebook post about her dry shampoo troubles, which quickly went viral.

Nicole had been a regular user of Bastiste dry shampoo until she noticed red sores, blisters, and a bald patch on her head that kept getting bigger.

RELATED:How Long Should You Leave Purple Shampoo On Dry Hair?

Needless to say, Nicole was extremely alarmed when she saw what was happening with her scalp.

Baxter's original Facebook post read as follows:

"So I went to my GP at the end of last year due to having a bald patch on my head which kept getting bigger. Anyone who knows me knows I don't stress and my diet's alright so there didn't seem any reason for this to happen? My scalp was also very itchy and flaky.

"I had wee red sores and blisters all over my scalp and a terrible burning sensation all over my head to the point where I would wake up several times a night due to the discomfort/pain. She referred me to the dermatology unit in Belfast City Hospital where I had my first appointment in February.

"At this initial appointment I was immediately diagnosed with triangular alopecia (hair loss in one area of the head, usually in a triangle), and was told I'd have to come back to have a scalp biopsy (injection straight into my scalp to numb the area, then a hole punch tool used to remove a part of it, then closed up with stitches) done to see what was causing these blisters and sores I had.

"The doctor asked had I anything on my hair at the minute, I said just dry shampoo. So she advised when I come back for the scalp biopsy to come with nothing in my hair and to make sure it was clean. I thought it was weird she said that; it's only dry shampoo, what's that got to do with it? So I actually stopped using it altogether from that day to see what would happen.

"So today was the day for the scalp biopsy. I've been up to high doe all week at the thought of a NEEDLE GOING INTO MY SCALP. I'd Googled the horror stories and everything terrible idea. It was a different doctor doing the biopsy to the one who had prescribed it in February, so first thing I asked was, 'Why am I getting this done? What benefit can come from it?'

"She looked at my file and said that it was to see what the blisters and sores were and could they diagnose a cause, and straight away I'd realized that I didn't have them anymore (I don't know why I hadn't realized before). So she compared my scalp today to the pictures that were in my file from February and asked what had I done differently in the last 6-7 weeks that may have helped it?

"I told her I'd stopped using dry shampoo and that was it, nothing else different. You'd of thought a light bulb went off in the woman's head. She said it's the best thing I could have of done for myself. If she had been at my initial appointment, she never would have even prescribed the biopsy if I had dry shampoo in my hair that day, and that a biopsy isn't going to have any benefit because it can't do anything for the bald patch. So I left the hospital with my scalp fully intact and a prescription for a bottle of T-Gel!

"Moral of the story: Dry shampoo caused me to now have this bald patch on my head (which I still have and it may or may not grow back, but nothing can be done) and a terrible scalp for ages. Just wash your hair people! It is not worth having this awful patch that I might be stuck with on the side of my head all because I can't be arsed to dry my hair."

RELATED:21 Best Shampoos For An Itchy Scalp

Prior to being deleted, her post had been shared on social media over 30,000 times.

After an influx of messages and comments from various concern trolls, Nicole added this follow-up to her original post:

"In the name of God, never in all my life did I think I'd have to explain my personal hygiene to 23,000+ people!

"I only meant for this to warn my friends that these are the symptoms I had, and after I stopped using dry shampoo most of them cleared up (never imagined it would have 23k+ shares). Then, AN ACTUAL DOCTOR told me it was down to the dry shampoo, not a bunch of people who suddenly gained in-depth knowledge of dermatology and my personal showering schedule."

Obviously, Nicole had a horrible reaction to over-using this particular brand of dry shampoo, and not everybody is going to have that same kind of reaction.

If you're using dry shampoo, it might be a good idea to do a test run to see how you react to it.

And, as frequency of use seems to be an issue, remember that dry shampoo should not be used as a regular replacement for washing your hair. Perhaps use it only when in dire need.

Another lesson we can learn from Nicole is that whenever you put anything out on social media trust me, I know from experience no matter how innocuous you think something is, somebody is always going to find something negative to say to you in response. Be prepared.

RELATED:Can You Use Dry Shampoo On Your Pubic Hair?

Christine Schoenwald is a writer, performer, and teacher. She's had pieces in The Los Angeles Times, Salon, Woman's Day, Purple Clover, Bustle, and is a regular contributor to Ravishly and YourTango. Check out her website or her Facebook page.

Read this article:
Is Dry Shampoo Bad For Your Hair? Potential Health Risks And How To Use It Safely - YourTango

"What do you think, which one is better: chin up vs pull up?" You will hear this question very often if you ever mention to anyone that you did either and especially if you included both in your gym workout routine. The truth is, they are both excellent compound exercises, albeit not easy to perform correctly.

Although similar to some degree, chin ups and pull ups work different muscles, or at least work similar muscles differently. Choosing one over another very much comes down to what muscle groups you would like to focus on more in your workout routine.

There are many different ways to build muscle and lucky for you, we have many great workout options here at T3: have a look at the best full body workout routine, this two-day push-pull workout, we also have a two-day push-pull upper body workout as well as the best beginners calisthenics workout too, just to mention a few.

Make sure the pull up bar is drilled in properly at home

(Image credit: mirafit)

Especially is you are trying to perform chin ups or pull ups at home, make sure that the pull up bar you're using is safe to use before you apply your weight onto it. These exercises might not seem too dangerous at first but your bodyweight provides plenty of resistance and if you fall off the bars for any reason, you can hurt yourself, pretty badly.

Before you even attempt to do either chin ups or pull ups, improve your grip strength by just hanging from the bar, resting your legs on the floor or on an elevated surface like a chair or aerobic step. When hanging, try not to drop your shoulders and engage your core as well.

Doing multiple sets of chin ups/pull ups require a lot of strength so don't try to rush progress and hurt yourself in the process.

Important: if you are new to exercising or haven't done much exercising in the past, try easing your body and mind into working out rather than going too strong at the beginning. If you have some excess body fat, we have a few handy tips on how to lose weight fast (relatively) as well as many articles on different diet methods (link to these are in the article above). Just be sensible.

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Chin should go over the bar at the top

(Image credit: Future)

Best for: sculpting big arms, especially the biceps and strengthening the lats

Muscle worked: biceps, lats, forearm, shoulders, core

Chin ups are probably a tad bit easier to perform than pull ups, mainly because in the case of chin ups, your arm muscles especially your biceps can be utilised more during the movement. For the same reason, chin ups are better to build arm definition and to really make the biceps pop.

To perform a chin up, grab the bar with an underhand grip (palms facing you), hands being shoulder apart. Even in the lowermost position, you should drop your shoulders completely and engage your core too. This will help you stabilise your body, especially on your descent.

At halfway point, your chin should be over the bar. otherwise it's only a half-rep and you don't want to half-rep. It is not only less effective but also promotes bad form as well.

SIXPAD Electric Muscle Stimulation Training Gear | Prices from 175 at AmazonSIXPAD training gear won't replace hard work but it can make it more effective. These cordless pads can effectively enhance muscle stimulation and can "help users achieve an 8% improvement in abdominal muscle size after 4 weeks alongside a balanced diet and exercise" or so does SIXPAD claim. The percentage goes up to 12% after 8 weeks and many SIXPAD products can be used in other areas than just your abs.View Deal

Hands wide apart for a nice V-shape

(Image credit: Future)

Best for: achieving the coveted V-shape, building a strong upper back

Muscles worked: lats, teres major, rhomboids, biceps, core

Being able to perform pull ups correctly is the ultimate power move in a gym. Many people who can powerlift twice their bodyweight would struggle to do eight clean reps of pull ups.

Pull ups are challenging because you need to be agile as well as strong to be able to do the pull ups, not to mention shoulder mobility, something a lot of people ignore and just assume they have because "they use to rule the monkey bars in primary school".

To perform a pull up, hold the bar with an overhand grip (palms facing away from you) and hands being wide apart. A nice wide grip will help activate the lats even more and will help you shape that back-V sooner.

The same rules apply to pull ups as for chin ups: core engaged, not dropping shoulders, being mindful of the descent. As with any exercise, the slower you can perform it within reason the longer you activate the muscles and the quicker you are going to see results.

Munch on the right snacks

(Image credit: Grenade)

To avoid any injuries and to help recovery, keep an eye out on your protein intake and always stretch after your exercising sessions. And make sure you drink plenty of water as well. A decent gym water bottle doesn't cost all that much.

Supplement-wise, you only really need two: protein powder and creatine. The former will help in the muscle repair process and latter will boost performance. Both are safe to use and there is a wide variety of offerings so you can choose a flavour you prefer.

With creatine, we recommend you get the unflavoured variety because it mixes well with any liquid and you only need a small amount to keep your creatine levels saturated. This means you can mix your 3-5 grams of creatine with anything in the morning (water, juice, even coffee) without having to worry about an aftertaste.

If you feel like you need a nibble throughout the day, opt in for low-sugar protein bars and snacks as opposed to Mars bars.

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Excerpt from:
Chin up vs pull up: what's the difference, muscles worked and WHAT IS THE BEST ONE? - T3