How To Increase Growth Hormone

By Jeff Anderson

To build muscle and burn fat at the same time, it’s absolutely critical to understand how to increase growth hormone .

Released from your pituitary gland, growth hormone (GH) production peaks around puberty, and then slowly fades away as we age and plays a key role in the maintenance of muscle, bone mass and the balance of body fat.

This hormone is so powerful that even WITHOUT following an exercise program and healthy diet, it can build muscle and burn fat!

Landmark Science In How To
Increase Growth Hormone

A study published in the New England Journal of Medicine showed that a small group of elderly men (aged between 61 and 81) who were given injected GH treatment showed an increase in both muscle and bone mass…

…AND reduced body fat at the same time.

Another study from Denmark found that a 9-week program designed to naturally stimulate GH release resulted in strength gains 300% over normal increases!

Adding to that, men following the program increase arm strength by a whopping 37% compared with only 9% by the “control group” who only followed a “non-GH-stimulation” program.

What’s important is that these growth hormone increases were activated NOT by injected hormone, but by completely natural means.

These breakthrough scientific studies prove that when you
discover how to increase growth hormone for more muscle, it can pay you big dividends in a short period of time.

Natural Tips For How To Increase Growth Hormone
To Build Muscle And Burn Fat Fast

Follow these simple tips to naturally enhance your body’s own production of GH and watch your muscle-building results skyrocket…

1. Increase Growth Hormone With “Shortcut” Workouts

Studies show that the longer you train, the more GH is released into your body to build more muscle due to the build up of lactic acid in the muscle, a prime activator for increasing growth hormone.

Unfortunately, long training sessions also increase the hormone cortisol which canibalizes muscle tissue.

Sounds like you’re screwed, right?

Fortunately there’s a “shortcut” for triggering a natural growth hormone release in a shorter period of time.

By simply reducing your rest time in between exercise sets, your body builds up more lactic acid in the muscle tissue.

This triggers the release of growth hormone in a much shorter time period.

In fact, the shorter your rest periods, the more lactic acid you’ll produce and the greater your GH response.

Keep your workout rest periods under one minute to naturally increase growth hormone and build more muscle.

2. Bodybuilding-Style Training Stimulates More Growth Hormone

Higher volume bodybuilding training is characterized by higher repetition ranges, commonly 8-12 reps per exercise set.

These higher repetition counts are what help to increase lactic acid in the muscle tissue, which is why you feel more of a burn in the muscle toward the end of your set.

You want that burn!  Keep your reps at 8-12 but don’t be afraid to go much, much higher.

Some “old school” bodybuilders used to do as many as 100 reps in one set!

3. How To Increase Growth Hormone Even MORE With A “Squeeze”

An advanced bodybuilding technique that was a favorite of Arnold Schwarzenegger was the coveted “contraction squeeze”.

When you’re lifting the weight, stop momentarily at the peak contraction point (for bicep curls as an example, this would be in the “up” position) and squeeze your target muscle for 1-2 seconds before lowering the weight and repeating for the next rep.

This resulting lactic acid response from this contraction squeeze is like a shot of nitrous oxide into a car engine and you’ll inject more growth hormone into your body to build muscle fast.

The Program

Day 1
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench	3	8	Chest
REST	1	120	TIPS
Dumbbell Bench Press On Bench Both Arms	3	10	Chest
REST	1	120	TIPS
Laying On Incline Bench Dumbbell Flys Both Arms	3	12	Chest
REST	1	60	TIPS
Standing Mid Cable Flys Both Arms	2	15	Chest
REST	1	60	TIPS
Barbell Incline Bench Press On Bench	2	15	Chest
REST	1	60	TIPS
Standing Bicep Curl Barbell Both Arms	3	8	Arms
REST	1	120	TIPS
Incline Dumbbell Biceps Curl One arm	3	10	Arms
REST	1	60	TIPS
Cable Concentration Bicep Curl	3	12	Arms
REST	1	60	TIPS
Standing Bicep Curl Barbell Both Arms	2	15	Arms
REST	1	60	TIPS
Hanging Leg Raise	2	6	Abs
REST	1	60	TIPS
Laying on Ground Abdominal Crunches Hands by Head	1	60	Abs
REST	1	60	TIPS
Hanging Leg Raise	2	60	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Barbell Squat	3	6	Legs
REST	1	120	TIPS
Machine Leg Press Both Legs	3	10	Legs
REST	1	120	TIPS
Barbell Reverse Lunge	3	10	Legs
REST	1	120	TIPS
Seated Machine Leg Extension Both Legs	3	12	Legs
REST	1	120	TIPS
Prone Machine Leg Curl Both Legs	3	12	Legs
REST	1	60	TIPS
Barbell Squat	2	15	Legs
REST	1	60	TIPS
Standing Calf Raise	3	6	Legs
REST	1	120	TIPS
Seated Calf Raise	2	15	Legs
Day 3
Exercise	Sets	Reps	Muscle Group
Standing Barbell Military Press	3	8	Shoulders
REST	1	120	TIPS
Standing Dumbbell Upright Row Both Arms	2	10	Shoulders
REST	1	120	TIPS
Standing Cable Side Raise One Arm	3	12	Shoulders
REST	1	120	TIPS
Standing Dumbbell Rear Delt Raise Both Arms	3	12	Shoulders
REST	1	120	TIPS
Standing Barbell Military Press	2	15	Shoulders
REST	1	120	TIPS
Standing Barbell Shrugs	3	6	Shoulders
REST	1	120	TIPS
Standing Dumbbell Shrugs	2	12	Shoulders
REST	1	60	TIPS
Standing Barbell Shrugs	2	15	Shoulders
REST	1	60	TIPS
Bent Over Cable Crunch	2	8	Abs
REST	1	120	TIPS
Leg Lifts on Ground	3	25	Abs
REST	1	60	TIPS
Bent Over Cable Crunch	2	15	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms	3	8	Back
REST	1	120	TIPS
Pull-Up/ Chin	3	10	Back
REST	1	120	TIPS
Seated Cable Row	3	12	Back
REST	1	120	TIPS
Seated On Bench Cable Lat Pulldowns One Arm	3	15	Back
REST	1	60	TIPS
Barbell Bent Over Wide Grip Rows Both Arms	2	15	Back
REST	1	60	TIPS
Barbell Close Grip Bench Press with bands	3	8	Chest
REST	1	120	TIPS
Standing Cable Triceps Extension Both Arms	3	10	Arms
REST	1	120	TIPS
Standing Both Legs Over Head Tricep Extension Both Arms	3	12	Arms
REST	1	60	TIPS
Barbell Close Grip Bench Press with bands	2	15	Chest

4 Week Start to shed Fat

This is your 4 weeks Guide To building muscle to Get and Stay Lean

 

It seems that dropping body fat is a constant theme these days regardless of your goal. Obviously we all want to be as lean as possible regardless if our other goals are to gain strength, perform better, just tone, or simply look better naked. No matter what you goal is fat loss always comes long for the ride. Now, there are a multitude of ways that are at our disposal that we are constantly being sold on.The best way, the only way etc...

The truth of it is, is that it comes down to a simple fact that no matter what your other goal is you must follow some basic rules. Here are the secrets in a few simple steps.

Step 1 Build Muscle

In order to drop body fat, think of achieving that goal by Building up Muscle. Lets start this by defining what I mean. Building muscle again means that you are going to have your body recruit more muscle fibers than it currently has. Whatever starting point you are at TODAY the goal is to build from there. The Point at which you don't want to build anymore, then we start discussing how to sustain muscle.

Now I know this might be somewhat confusing, but think of it this way. If you work on building muscle and keep that your focal point everything else seems to fall into place. Your strength increases as a result as does your performance, muscle coordination, and in most cases acute joint pain and muscle aches. Again, Strength is varied based on your current strength level. Its not defined as a far as being able to bench press, squat or deadlift a certain amount that makes you strong. So if you build muscle you increase your strength among many other potential goals you might have. As you are working to build muscle and getting stronger chances are you are pushing yourself and exerting energy in order to do so. The amount of time and energy production needed to increase and build muscle will ultimately start the fat burning process.

Research shows the facts

A recent research study was conducted for a second time on original research that suggested that resistance training with weights for a 60 minute period with short rest periods can burn more calories than an hour of steady cardio. Once again the facts came out suggesting this original study to be quite accurate, however you can burn even more fat if you keep your heart rate at optimal levels by incorporating a combination short rest periods in between sets and also HIIT interval training.

The problem is that those short bouts of cardio is where some slack off and just go through the motions. To overcome this obstacle that I have even found myself doing, try jump roping for 1 minute as your cardio in between sets and or some small moderate intensity plyometric exercise such as short hops back and forth over a line or weight on the floor.

If your not a cardio fan or don't want to jump rope or perform plyos, then you should perform super, or tri sets with the majority of the exercises in your program

Step 2- Take a Look at your Nutrition

An easy way to look at your nutrition if you are not much of a nutritionist or have a good idea at what you are eating really comes down to some simple things to be aware of. Follow these rules and you should be within your range of your nutritional recommended meals and calories.

1.) Start eating 5 meals a day. Sounds like this would be the opposite of how to lose weight, but what happens is that you need to start out by consuming breakfast but in the amount that allows you to put something in your system to kick start your metabolism for the day. Much like a warm up set before hitting it hard in the gym, Breakfast actually means breaking the fast from not eating during your sleep time. From there, think of eating a breakfast, lunch, and dinner with 2 snacks in between. Typically you would want these snacks to come as a pre and post workout meal. Of course depending on your workout time during the day this can vary.
The major 3 Meals- Breakfast, lunch and dinner should not be the traditional full blown, stuff yourself until you cant move meals, but rather start eating just at the point until you are no longer hungry. Simple rule here to remember is to eat less, but eat often.

2.) Eat Like a Caveman- I am prepping a diet plan that represents this philosophy and its a basic rule. Start thinking as a caveman would and what they would have access to and eat it. So lets think like a caveman for a minute. They had more access to greens, fruit when it was in season, and meat and when they could kill it. So By trying to eat this way you will find yourself staying away from the foods you shouldn't be eating, processed and one hit wonder meals. In 1 week of following this tip and the 5 meal per day rule, your not only gonna look better, but you will feel better too.

The Nutrition Program

Meal 1 (Pre-Breakfast)	Calories	Protein (g)	Carbs (g)	Fat (g) Sodium (mg)
1 scoop Whey Protein	85	20	1	0	100
2 cups sliced watermelon	92	2	22	0	10

(Breakfast)	Calories	Protein (g)	Carbs (g)	Fat (g) Sodium (mg)
3 egg whites	51	12	0	0	165
1/4 med. onion	13	0	3	0	1
1 cup chopped broccoli	31	3	6	0	30
1 slice reduced-fat American cheese	70	5	1	5	310
1cups cooked oatmeal	194	6	25	2	4

Meal 2 (Late-Morning Snack)	Calories	Protein (g)	Carbs (g)	Fat (g) Sodium (mg)
1 cup Reduced fat Greek yogurt	150	19	9	5	65
1Tbsp Peanut butter (Mix peanut butter in yogurt)	94	4	3	8	75

Meal 3 (Lunch)	Calories	Protein (g)	Carbs (g)	Fat (g) Sodium (mg)
1 (5 oz.) can chunk light tuna in water	125	28	0	1	450
2 slices whole wheat bread	140	3	13	1	132
1 Tbsp fat free mayonnaise	11	0	2	0	120
1 large orange	86	2	22	0	0

Meal 4 (Afternoon Snack)	Calories	Protein (g)	Carbs (g)	Fat (g) Sodium (mg)
2 scoops Whey Protein	170	40	2	0	200
1Tbsp Peanut butter	94	4	3	8	75

(Preworkout)	Calories	Protein (g)	Carbs (g)	Fat (g) Sodium (mg)
1 scoop Whey Protein	85	20	1	0	100
1 large apple	110	0	30	0	0

(Postworkout)	Calories	Protein (g)	Carbs (g)	Fat (g) Sodium (mg)
2 scoops Whey Protein	170	40	2	0	200
30 Gummi Bears	204	4	46	0	0

Meal 5 Dinner	Calories	Protein (g)	Carbs (g)	Fat (g) Sodium (mg)
8oz Top Sirloin steak	288	48	0	8	118
1 cup chopped broccoli	31	3	6	0	30
2 cups mixed green salad	44	3	8	0	0
2 Tbsp salad dressing (olive oil n vinegar)	144	0	0	16	0

Step 3- Take Supplements to assist

There are literally hundreds of supplement manufactures out there with so many lines of product suggesting they help you achieve a vast majority of things that is can be very confusing as to what to take and where to turn.

Lets look at the basics. In this position we see all of these products and have our favorites of course and have had the luxury of trying pretty much everything on the market. Here's the basic scoop of product. Protein, BCAA's, and daily multi vitamins are a must. Pre workout, Creatine, Test Booster Products, specialty categories a choice. Fat Burners, Muscle Gain Products and Performance enhancers are an option for your goals.