Oct 08, 2015
muscle fibers. / Once you regularly participate in these 20 minute exercises about twice a week, most people notice the following benefits:
Lowers your body fat ; Dramatically improves muscle tone : Firms your skin and reduces wrinkles ; Boosts your energy and sexual desire / Improves athletic speed and performance / allows you to achieve your fitness goals
much faster / First of all, please remember that you can perform this with any type of exercise. While having access to a gym or exercise equipment will provide you with a larger variety of options, you don't require either. You can easily perform this by walking or running on flat ground. You will certainly want to work your way up to this point, but ultimately you want to exercise vigorously enough so you reach your anaerobic threshold as this is
where the "magic" happens that will trigger your growth hormone release. Whatever activity you choose, by the end of your 30 second period you will want Benefits of Peak Fitness Exercises How to Properly Perform Peak Fitness Exercises to Increase Your Growth Hormone Levels How to reach these markers: It will be relatively hard to breathe and talk because you are in oxygen debt You will start to sweat profusely. Typically this occurs in the second or third repetition unless you have a thyroid issue and don't sweat much normally. Your body temperature will rise Lactic acid increases and you will feel a muscle "burn" If you are using cardio equipment like an
elliptical or bike, you don't need to reach any "magical" speed. It's highly individual, based on your current level of fitness. But you know you're doing it right when you're exerting yourself to the point of typically gasping for breath, after a short burst of activity. An added boon is that you'll save a tremendous amount of time because Peak Fitness will cut your hour-long cardio workout down to a total of 20 minutes or so, including your recovery time, warm-up and cool down. The actual sprinting totals only 4 minutes! Here's what a typical Peak Fitness routine might look like using a recumbent bike:
1. Warm up for three minutes
2. Exercise as hard and fast as you can for 30 seconds. You should feel like you couldn't possibly go on another few seconds
3. Recover for 90 seconds
4. Repeat the high intensity exercise and recovery 7 more times Be mindful of your current fitness level and don't overdo it when you first start out. If you are not in great shape and just starting this you may want to start with just two or three repetitions, and work your way up to eight, which is where the magic really starts to happen. You may need to start with just walking and when you do your 30 second bursts your legs would be moving as fast as possible without running - and your arms would be pumping hard and fast.
If you can do a Peak Fitness workout twice a week, and follow the dietary recommendations I'll go over next, you will increase your production of growth hormone. To maximize your growth hormone release you need to:Get
a good night's sleep Avoid a high fat meal prior to exercising Drink plenty of water Eat healthy carbs (think vegetables) and high quality protein Optimize your vitamin D levels Avoid sugar, especially fructose he last part is absolutely crucial. If you consume sugar or fructose, especially within two hours post-exercise, you will increase somatostatin which will in turn obliterate the production of growth hormone! This is yet another example of why gulping down sports drinks that are chockfull of high fructose corn syrup can do your body more harm than good, and will just shut down your body's production of HGH and negate many of the benefits from your exercise.
Dietary Recommendations to Maximize Growth You really do need a comprehensive approach to exercise, which is a major part of our Peak Fitness exercise approach. Ideally you want to have a variety of exercises and avoid doing the same ones all the time, as this will lead to a relative tolerance and you will not provide your
body with the variety of stresses it needs to continuously adapt, improve, and grow stronger.
There are four additional types that will turn your Peak Fitness regimen into a truly comprehensive exercise plan: \
1.Aerobic: No, I didn't say you had to quit straight aerobics altogether, (even though I did, and am reaping greater results than before). Jogging, using an elliptical machine, and walking fast are all examples of aerobic exercise, which will increase the amount of oxygen in your blood and increase endorphins, which act as natural painkillers. Aerobic exercise also activates your immune system, helps your heart pump blood more efficiently, and increases your stamina over time.
2.Strength Training: Rounding out your exercise program with a 1-set strength training routine will ensure that you're really optimizing the possible health benefits of a regular exercise program. You need enough repetitions to exhaust your muscles. The weight should be heavy enough that this can be done in fewer than 12 repetitions, yet light enough to do a minimum of four repetitions. It is also important NOT to exercise the same muscle groups every day. They need at least two days of rest to recover, repair and rebuild.
3.Core Exercises: Your body has 29 core muscles located mostly in your back, abdomen and pelvis. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can
help protect and support your back, make your spine and body less prone to injury and help you gain greater balance and stability. Pilates and yoga Creating a Comprehensive Exercise Plan are great for strengthening your core muscles, as are specific exercises you can learn from a personal trainer. Even if a personal trainer is not in the cards for you right now, please watch these sample videos for examples of healthy exercise routines
you can do with very little equipment and in virtually any location. Focusing on your breath and mindfulness
along with increasing your flexibility is an important element of total fitness.
4. Stretching: My favorite types of stretches are active isolated stretching (AIS) developed by Aaron Mattes. It's an amazing way to get flexibility back into your system, and it's completely different from the traditional type of