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)