HGH Release from Complex Training (Part 2 of 2)

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Thank you for checking back in on this two part series.

So, how do we combine all these aspects for maximum fat burning?

Here we go:

We are going to combine different techniques that are extremely effective for maximizing the production of Lactic Acid in the body. This is very difficult, so be prepared.

Part 1: High Rep Training

High reps will produce Lactic Acid, no question about it. The bonus with high-rep training is that it also helps improve the movement of blood supply into the muscles. And one of the reasons muscles don't grow, is poor blood supply. So high-reps can not only produce Lactic Acid, they can even improve the growth potential of the muscle.

Part 2: Supersets

Supersets involve moving from one exercise directly into another exercise, with no rest in between the two exercises. This is a great way to increase the burn from Lactic Acid. The key is using the supersets with two completely different muscle groups. For instance; super setting chest with back, biceps with triceps, legs with shoulders and so on.

Part 3: No Rest Between Sets

The body clears out Lactic Acid when it gets a chance to rest. So simply by removing rest periods from the equation, we're going to dramatically ramp up the production of Lactic Acid in your body and, as a result, ramp up the production of Growth Hormone in response.

All this, in turn, will lead to increased fat loss by increasing Growth Hormone and burning loads of calories during the workout and after the workout, because of the high intensity level.

How To Do It:

First off, here are the combinations I would suggest you train together: Back and Chest, Biceps and Triceps, Shoulders and Calves, and Quads and Hamstrings. I would also suggest using more sets for larger muscle groups, like back and chest, and quads and hamstrings.

We will look at a sample Bicep and Triceps routine. We’ll use Dumbbells for curls and straight bar press downs with the cable system for triceps.

The key with this training technique is speed, not only during the sets but switching between exercises.

First, select a pair of dumbbells that you know you can get at least 20 reps with for the dumbbell curls. For this technique, 20 reps are going to be the minimum number of reps we want to hit on the first set of dumbbell curls.

Get into position curling the dumbbells. You want to keep a fairly quick tempo on the curls using a powerful movement, not worrying about squeezing the muscles or getting any slow negatives (the lowering phase of the movement). It should be a fast, powerful movement to get as many reps as you can.

REMEMBER; do not sacrifice form for speed. If you're flailing the dumbbells around, you're going to hurt yourself. While the movement is fast, it should be controlled at all times.

Do as many reps as you can until the Lactic Acid burn forces you to stop. The last reps will see you moving a lot slower than you started but keep going until the burn stops you.

Now set the dumbbells down and immediately get into position for the cable press downs.

Begin pressing with the same quick tempo. Again, control the movements so you are not swinging the weight around.

Again, perform as many reps as you can until the burn stops you and you have to set the weights down.

Now immediately put all thoughts of rest aside! Grab those dumbbells and start curling again.

Your reps will most likely drop fairly significantly on this second round through due to muscle fatigue and Lactic Acid accumulation. Get as many reps as you can, though. You may actually only get a 1/4th to half the reps you did the first time through. No worries, keep at it.

Finish the curling reps then go right back to the cable press downs for as many reps as you can. Keep going back and forth between exercises until you've done the prescribed number of sets for each body part.

Be sure to push yourself on those sets! Make sure you stop because of the Lactic Acid burn and not because you've counted enough reps and you've lost track.

This is extreme, and you will definitely feel the workout. Keep at it and you will see a new you in a short matter of time.

HGH Release from Complex Training (Part 1 of 2)

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Over the next two weeks, I am going to touch pace on an extremely effective training protocol with my two part series.

Today we are going to look at a unique type of resistance training which will really fire up your fat-burning furnace. This type of workout addresses not only calories burned during the workout, but also calories burned after the workout. In order to achieve these results, you need to address your body’s own hormonal response to training.

When you put these all together, you can seriously increase the fat-burning effect you generate with each and every workout.

Now let’s take a closer look at this;

The calories you burn during workout:

Every time you exercise, you burn calories. The amount of calories you burn depends on the specific exercise you're doing, how intense it is and how long you do it for.

The calories burned after workout:

The interesting part, the more intense the exercise you perform, the more your overall metabolism is boosted and the more calories your body will burn AFTER the workout as it strives to recover from the training.

The practical result is this...if you do long, slow cardio training for your fat loss, you will burn calories during the workout, but your metabolism will go back to its normal rate very soon after. If you increase the pace (like in my HIIT article), you create a much greater demand on your body and your metabolism is elevated upwards long after your workout is done - this can be for up to 24 hours after!

When it comes to fat loss, intensity is the key, not your resistance to boredom during repetitive movement.

How your hormones react to training

When you exercise, whether it’s for fat loss or any other purpose, your body secretes hormones in response to the training. The big one that we want to key in on for fat loss is Growth Hormone.

Without diving too much into the science of Growth Hormone (GH for short), it's enough to know that one of the primary functions of GH is to send a signal to your body to burn fat for fuel. It’s also involved in many other functions, including muscle building, immune system function and connective tissue repair.

So how do we maximize the release of natural GH in the body from training?

Lactic Acid.

Lactic Acid is one of the key "ingredients" that we want the body to produce in order to maximize the release of GH. When the body detects large amounts of Lactic Acid in the blood stream, GH is secreted in response.

To sum it up, the greater the burn, the greater the GH release.

So how do we maximize all three aspects of fat loss that I mentioned above?

Check back next week and I will share the secret…

Nikki Jacob (Omaha,NE) -Amazing Client
http://www.beconfidentlyfit.com/profile/NikkiJacob

My ultimate goal was to lose weight for my wedding, but I thought I could do it on my own, and honestly, I was too embarrassed of how out of shape I was. Finally, my fiancé convinced me that a meeting with a personal trainer could help me reach my goals faster. I gave in, and decided to try six training sessions with Trevor.
Our first session went better than I ever could have imagined. He was very knowledgeable and I learned how to use many of the strength machines that I never would have tried on my own. After our workout, he sat down with me and gave me a nutrition and cardio plan. I followed what he told me and I began seeing results immediately, losing 8 pounds in my first month of training with him. I was so excited and motivated after our first 6 sessions that I wanted to keep going. After about 5 months of training with Trevor, I had lost 50 pounds and 3 pants sizes! From there on, I continued on my own, utilizing everything he had taught me. Sometimes it is still hard to get to the gym, but it is incredibly motivating to walk in everyday and always have someone cheering you on.

As of today, I have lost 90 pounds and 6 pants sizes! Training with Trevor was one of the most fun and rewarding experiences I have had. I never thought I’d be able to lose weight so successfully, and actually enjoy working out! I would recommend trying personal training with Trevor to anyone, even if you are skeptical of the results you will achieve. You just might be surprised

at what you will learn!

Smaller Meals for Fat Loss Success!

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We’ve all been there, long days at the office, out and about with the kids, and never find the time to eat. We then tend to wait too long to decide on what to eat and end up starving and grabbing whatever is available.

What is the problem with this?

When you're hungry, you're not going to be very selective. More times than not, when your body signals this to your brain, you tend to grab whatever is the closest to you. And many times, the choices are not great. Also, you feel like you need to eat quickly because you're starving, so you often outrace the fullness signal that would normally get transmitted to your stomach. Hence, you continue pounding down calories that will end up residing in your buttocks and midsection.

The goal is to keep from getting ravenously hungry while you improve your metabolic efficiency.

Here is your solution.

If you're currently eating three meals a day, take roughly the same amount of food and spread it over four or five meals instead. Remember however, if you're overstuffing yourself calorically, then spreading the meals out will not help much. You must stay within your daily caloric needs to make this work.

An extra tidbit for you:

If you eat more consistently throughout the day, your muscles will have plenty of fuel for exercise, wherever it falls in your schedule. Eating at shorter intervals will also help flatten out excessive rises and dips in your blood sugar, which means you'll have energy available for use more consistently.

Angela Rogge - Omaha, NE

http://www.beconfidentlyfit.com/profile/AngelaRogge

I started training with Trevor Davis on February 15, 2008 when my baby was 5 months old. I still had 20 pounds of the 65 I gained when I was pregnant to lose and was having problems bouncing back after my second c-section.

I had worked out with trainers before so I thought I knew what to expect. Trevor showed me that trainers are definitely not created equal and I quickly realized this experience would be nothing like I had before.

Each time I would work out with him it was always different. That is one of the things I love the most! I never know what to expect and my body is always shocked in some manner. I have learned how strong I can be and he pushes me each time to reach a little further within myself for the endurance to keep going.

By May I had shed the 20 pounds of baby weight I had left and I had lost a total of 12 inches off my body by mid-July. I saw definition in parts of my body I never realized I could and felt so much more confident in my fitness abilities in and out of the gym. Beyond training me he gave me the tools I needed to continue on my own.

When an un-expect abdominal surgery threw me a huge set-back in September I was very discouraged and frustrated. Trevor helped guide me through my recovery with what I should and shouldn’t try in regards to exercise. Now that I am more fully recovered, he is modifying what I should and shouldn’t do to help me meet my final goals.

I would recommend Trevor to anyone looking to change their bodies and their attitudes toward fitness. He is very professional and carefully executes a plan of action tailored to your specific needs and goals. I have referred many friends to him and whenever I’m asked about my fitness routines, I always mention him because I trust his abilities that much.

Angela Rogge (Omaha, NE)

Are Empty Calories Hindering Your Fat Loss?

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Here’s a useful tip which most people tend to forget about when dieting:

Reduce your intake of calorie-packing liquids.

Many individuals add on to their meal calories by drinking sodas and juices. Research shows that this just adds calories. In other words, you tend not to reduce your food intake to compensate for this.In terms of calories, it's a whopping change to go from a regular Coke to a Diet Coke. Just think to yourself for a second. If you’re drinking 12 Cokes a week, and believe me, this happens very frequently, you are consuming roughly 1680 empty calories.Now, why do I say empty calories? Well the calories in these sugar filled drinks carry little to no nutritional value. Take a protein shake for instance. If you were to consume 12 shakes a week, you would be adding loads of protein and nutrients to your body which your body could use through the course of the week. Not so much with the others.

Now if you were to drink Diet Coke rather than regular coke, you would be saving almost a half of pound right there, i.e., since there are 3500 calories in a pound.

Now you see how this can add up?

My suggestion?

Replace soft drinks with water all together and limit your intake of fruit juices; use low-fat salad dressing or something else entirely; and forgo sweeteners altogether.

A simple step like having water with your popcorn instead of a keg-sized soft drink can save you 500 calories.

What are some other foods that would fall under the “empty” calorie department?

*Beer, Wine, and other alcohol beverages. A can of beer contains about 150 calories from sugar and not much else. Also, calories from alcohol tend to be stored as fat in the abdomen.

*Candy. Again, lots of calories from sugar but no micro-nutrients.

*French Fries, Fried Chicken, Chips, and all other fried foods. Large fries equal up to 600 calories, not to mention 30 grams of fat and nearly 10 grams of Trans fat. Tons of calories from fat and very little micro-nutrients.

Just remember, keep it simple and smart. Empty calories do nothing for your fat loss goals. Make sure every calorie you put in your body is beneficial to you.

Jennifer Williams (Omaha, NE)

http://www.beconfidentlyfit.com/profile/JenniferWilliams

Let me tell you about the best Personal Trainer ever, Trevor Davis!

Trevor has given me the motivation to push myself, which I really needed, to not only work hard in the gym but to also work hard at eating right to see results and the importance of 'lifestyle change.' And, when I thought things were getting tough he always encouraged me to get back on track.

I have worked with several different Personal Trainers in the past and Trevor is the best one by far. He has extensive knowledge, is passionate about what he does and has a very outgoing, friendly, enthusiastic personality. Trevor really cares about his clients and their individual needs! Every workout was challenging and different which made it fun. I actually looked forward to training with him!

It all started when I was getting ready to do on a vacation to Cancun and of course wanted to get 'toned up'. So once again I decided to work with a Personal Trainer but wanted to try someone new because all the other times I just didn't get the results I thought I should have.

Little did I know that I would actually see the results I did in only 5 weeks. I had enough confidence that I actually went out and bought a bikini, something that I have not owned for 20 years! If that is not cool enough, I also got to buy practically a whole new wardwrobe because of the several inches that I lost!

At the same time we were having a weight / body fat loss program going on at work so I decided to continue to train with Trevor to help me to meet my goals. I not only met them but exceeded them in half the time! I lost over 10% of body fat in only 6 months!

To top it all of my energy level has increased, my balance and agility has greatly improved and I can even see muscles that I didn't even know existed! :)

-Jennifer Williams

Omaha, NE

High-Intensity Cardio for Rapid Fat Loss

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Are you looking to get the most out of your cardio workout at the gym? How about a type of cardio that not only burns fat at an alarming rate, but also helps preserve that hard earned muscle tone? Well folks, look no longer, HIIT is here!

HITT stands for high Intensity Interval Training. It is a fantastic method used to rid body fat from your body is a timely manner. Now, you must push yourself out of the comfort zone you have been doing cardio in, and really maximize your time effectively. Long bouts of cardio sessions are of the past, get with the program and start HITT today.

A typical HIIT session can last as long as 20 to 30. There are a couple different ways of doing HIIT, first and for most, sprints. Hop on the treadmill and get a nice warm up going. 5 minutes of brisk walking to loosen up your muscles will work. Increase the speed so you are at about 80% of your maximum sprinting ability. Run this pace for a minute, then lowering the speed back down to your brisk walking pace. Walk for 1-2 minutes, then proceed to increase the speed again back to your sprinting pace for another minute. Continue on this pace for 20-30 minutes.

Now, the treadmill isn’t the only option for this. The Stairmaster is another great option. Many people are intimidated at the sight of this; get over this in a hurry. You want to burn fat right, well get on it. The same guidelines I showed you before can be used here as well. These are the best two I feel for HIIT.

Sprinting outside and biking can also be used for HIIT. If you do chose to use the bike, you must turn the resistance on high while pedaling. You will not receive the maximum benefit of this type of training if you are using a low resistance.

You want to burn fat right? Well the wait is over. Get with the program, and take your fat loss to another level.

Candice Rose (Omaha, NE)

http://www.beconfidentlyfit.com/profile/CandiceRose

“Having been a working actor for the last 10 years, I’ve always felt pressured to look my best. My career has taken me to NYC, Los Angeles & even London, where I was fortunate to have worked under the guidance of the best fitness instructors in the industry.

My relocation to Omaha was unexpected, and initially I was concerned about being able to remain motivated and maintain the physique I worked so hard to achieve. My expectations were high. I knew I wanted an instructor who would not only challenge me physically, but mentally as well.

Admittedly, I was skeptical when I first signed up for a few initial training sessions with Trevor Davis, an Omaha-based trainer. Upon our first meeting, Trevor was adamant that we thoroughly discuss my personal short-term and long-term fitness goals. He then custom designed a rigorous fitness plan that catered specifically to those goals and earned me the results I have always desired; in far less time than I had anticipated.

Trevor Davis’ creative approach to physical training has enabled him to successfully challenge his clients to accomplish levels of fitness they had originally believed to be unobtainable. He incorporates his knowledge of nutrition and utilizes creative exercises that are intense, yet fun! He continues to encourage me to push through the physical limitations I had unknowingly put upon myself, and he keeps me coming back for more!

Trevor Davis’ unique, results-driven training is without a doubt, what true Hollywood stars only wish they had!”

Candice Rose (Omaha, NE)
www.candicerose.com

Trevor Davis (Fitness Coach) - My Introduction!

I would like to take a moment to welcome each and every one of you to my personal website and blog. As a member of The Final Rep Inc., I am dedicated to helping you reach and exceed your personal fitness goals. With my experience and vast knowledge in the fitness industry, I have been able to transform and challenge individuals of all ages and body types. With my extensive sporting background and experience training athletes, I would say sport-specific training is my specialty. Whether you are a seasoned veteran or a rookie, I can help you achieve and break past your current plateaus and help you take your game to the top.

Once again, thanks for taking the time to check out my blog. Remember; check back each week for new articles and blogs as I break down the hot topics in the fitness industry.