Some Key Points:
hGH is a hormone that is produced by the Pituitary Gland in the brain. Production peaks during the teenage years and slowly declines with age.
hGH plays a HUGELY significant and varied role in your system:
Fat metabolism
Growth of all tissues
Energy level
Tissue repair
Whole body healing
Cell replacement
Bone strength
Brain function
Sexual function
Organ health and integrity
Enzyme production
Integrity of hair, nails, skin and vital organs
hGH is responsible for the rapid growth during childhood – and for the repair and regeneration of human tissue throughout our lives. By the time we reach the age of 30, our HGH levels are only about 20% of their peak levels during childhood, and after the age of 30, they continue to decline at about 12 to 15% per decade. By the time most of us are 30 years old, our bodies no longer produce enough HGH to keep pace with the cellular damage that is occurring in our bodies. As our hGH levels continue to decline, the damage that we collectively call ‘ageing’ accelerates.
The NOT SO GREAT News:
Studies have shown that obese adults have lower levels than normal-weight adults.
This can make fat loss for the woman giving birth late ie., over 35, especially challenging.
The WONDERFUL News:
A 2003 study published in the British Journal Sports Medicine found that “exercise intensity above lactate threshold (when you ‘feel the burn’) and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of hGH.”
So…………
How Can We Increase The Natural Secretion of hGH to Boost Fat Loss and Gain The Other Health Benefits?
It’s not rocket science here, but people still stuggle to understand the off-the-scale value of implementing these basic tasks into their lifestyle…
Get More Sleep
Drink More Water
Moderate/Reduce Your Starchy Carbohydrate & Sugar Intake
Eat More Protein
Exercise at the Right Intensity & For the Right Length of Time!
Remember: Lactate Threshold & Add Resistance Training – forget long slow cardio (not unless you’re using it as a low intensity leisure pursuit – a long walk in nature is great for the soul!) and swap to short intense bursts.
Sleep
Since the largest hGH surge in a normal day tends to occur around one hour after the onset of night-time sleep, it is vital for anyone seeking fat loss to get plenty of sleep. If the quality and quantity of sleep is inadequate there will be a reduction in the volume of hGH secreted with negative consequences for fat loss. For most people, ‘sufficient sleep’ people means around seven to eight hours.
Water
It is also important to drink plenty of water during your waking hours and more when exercising, as dehydration has been shown to significantly reduce the exercise-induced hGH response. 1 ½ – 2 litres per day is a good starting guide.
Carbohydrates & Protein
Research has also shown how high-carbohydrate diets tend to switch off hGH secretion. Many fat loss expert suggest avoiding sugar for two hours post exercise but ensuring that at least 25g protein is consumed immediately preferably in liquid form for quick absorbtion (a non sugary protein shake) or a protein bar, lean poultry, meat or eggs as protein has been shown to enhance hGH secretion too.
The Right Intensity & Quantity of Resistance Training – Quality over Quantity Every Time!
Exercising at a higher than average intensity results in the biggest volume of hGH secretion in response to a single exercise bout, with levels of the hormone declining gradually over a period of an hour. Research has also shown that multiple (3) short daily sessions of whole-body resistance training can give rise to optimal hGH secretion over a 24-hour period. Another showed an even larger human growth hormone hGH peak in response to sprints on an exercise bike.
Ultimately, to boost your hGH production and blitz your post baby fat stores you need to ensure that when you exercise on your exercise days you….
Get hot
Get sweaty
Get out of breath
Feel the lactate burn in your muscles
In short bursts, work until you feel truly challenged
A suggested exercise strategy for optimizing hGH secretion through exercise is as follows: Perform 3-4 short sessions per week, each involving at least 10 minutes’ work above lactate threshold. Keep total workout time to between 20-30 mins and include a variety of styles and principles to maintain muscle confusion. Work hard, keep it short and sweet and ULTIMATELY, BE CONSISTENT AND THE MAGIC WILL HAPPEN!
© Trip2Fit4Badunkadunk, 2014. Unauthorized use and/or duplication of this material is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Trip2Fit4Badunkadunk with appropriate and specific direction to the original content.
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