| ###2 Exercise "Tricks" to Increase Growth Hormone & Testosterone
Increase the "youth hormone", burn body fat faster, and build more lean muscle with these tips ---by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author: The Truth about Six-Pack Abs
I'm sure you know that two of the MOST important hormones for both burning body fat and also building lean muscle are growth hormone (GH) and testosterone (T)... and there are certain "tricks" that you can use during exercise to maximize production in your body.
And keep in mind that GH is also called the "youth hormone", so there are benefits besides just fat loss and lean muscle development.
Now let me clarify, this topic might seem to be more relevant to men (especially when it comes to Testosterone), but it's also important to the ladies for getting maximum results from training...
For the ladies reading this...don't worry about exercise-induced small increases in these hormones...the amount of T in the female body is so small compared to men that minor increases won't lead to any "masculinization" (I just made that word up)... instead it just helps get a leaner and more shapely body.
Ok, this topic could be long-winded, but I'm going to give just a couple really quick tips today for maximizing Growth Hormone and Testosterone response from exercise...
From a lot of the research I've done, there seems to be a couple distinct types of training that can either help increase Testosterone or help increase Growth Hormone, and they are totally different training methods.
In order to reduce your body fat as much as possible, as well as build lean muscle the easiest, you need to try to maximize BOTH!
Here's how...
First, for exercise-induced Testosterone increases...
From a lot of the various research I've read, one of the best methods to increase T is to do at least some portion of your training in very low rep ranges and very heavy weight.( 자기에게 버거울 정도의 매우 무거운 것을 2-5회정도 반복적으로 들고서 2분 쉬는 것을 5셋트 시행한다 - 역기를 그냥 팔을 펴서 들고 있기-스쿼트 상태로 들어올리기-벤치프레스로 들어올리기하거나, 발에 무거운 것을 달아 시행하는 턱걸이 등, 강하게 고정된 벤치를 힘써서 들어 올리려는 시도도 좋다.)
This means training in the 2-5 rep range, with such heavy weights that you can't physically do more reps than that range. Also, this only works with the biggest multi-joint exercises such as barbell squats, deadlifts, bench press and weighted pullups. No silly side lateral raises or tricep extensions when you're trying to get a Testosterone response!
An example of this type of structure would be 5 sets of 3 reps on the barbell deadlift, squat, or bench. Alternating sets of deadlifts and bench press (or squats alternated with weighted pullups) separated by at least 2 minutes of rest between sets works well to accomplish this super heavy lifting style and subsequent T increase.
It's basically the aspect of challenging your body with super heavy weights and low rep ranges, with 2-3 minutes rest between sets that helps to maximize T production.
From what I've observed at most gyms, almost NOBODY trains in this rep range (most people seem to always train in the 8-12 or higher rep ranges), so there are a TON of people that could see Testosterone improvements by incorporating this into their training at least once or twice a week.
Keep in mind that this super heavy style of training is ONLY for advanced trainees that have years of training experience with weights.
Now, let's talk about exercise induced Growth Hormone increases...
From the research I've read on this hormone, it appears that more explosive styles of training, and also higher rep training with shorter rest periods helps to increase GH response.
Wind sprints are one of the top exercises for inducing a GH increase. I like to do these as 60 to 100 yard all-out sprints across a local soccer field or football field. Generally, I'll do about 8-12 total sprints with about 60 seconds rest time in between each one for a good 20 minute workout. (50-90미터 거리를 전속력으로 달린 후 1분 휴식하는 것을 8-12번 반복) If you haven't done sprints in a long time or are out of shape, it's a good idea to not go to "all-out" intensity for the first couple weeks or you'll risk injury. Also, just doing 3-4 sprints for the first couple of sprint workouts is a good idea to reduce injury risk.
Also, hill sprints are an exceptional exercise for GH response. I like to sprint as fast and as hard as possible up a 30 yard hill and then walk down... and then keep repeating until I've done at least 10-20 hill sprints. Sometimes I'll mix in pushups in between hill sprints to maximize the full body effect.
As for weight training, from the research I've read, GH increase comes best from higher rep ranges with short rest periods between sets. This means that supersets in the 8-15 rep range per exercise with no rest between might work well. The weight still needs to be heavy enough to challenge your muscles close to failure at those rep ranges.
Another type of training that seems to increase GH is more "explosive" types of exercises such as squat jumps(다리를 어깨 너비 정도 벌리고 엉덩이를 뒤로 빼면서 허벅지가 지면에 평행할 정도까지 주저앉은 상태에서 상방향제자리점프), lunge jumps(다리를 교차하면서 상방향 제자리 점프, 이 때 앞다리는 90도 이상 굴곡, 뒷다리는 최대로 펴 준다), or something like barbell power cleans(바벨을 어깨까지 들어 올릴 때 약간 무릎을 구부렸다가 펴는 데드리프트-스쿼트점프 반동을 이용해서 들어 올려 어깨높이에서 저크를 걸었다가 내리는 방법-용상의 첫번째 부분만 행하고 내리는 것. #순서 1. 어깨 넓이(발 간격은 어깨 넓이 정도)보다 좀더 넓게 바를 잡고서 허리의 만곡을 잘 유지하고 2. 바를 항상 몸중심에 가까이하고(몸을 타고 오르듯이) 3 . 바를 들어 올릴 때 : 무릎까지는 다리힘으로, 무릎위부터는 상체힘까지 이용하여 순발력있게(순간점프 하듯 반동을 줌) 손목을 젖혀꺾어주면서<저크> 가슴위로 끌어올려 4. 가슴에 얹은 후(바가 쇄골-목젖에 닿을 정도까지) 저크상태로 안정시킴(삼두근과 광배근이 90도 유지되도록) 5 . 클린(내려놓음) ) or barbell clean and press(바벨을 턱밑까지 먼저 들어올리고 -- 그 상태에서 손목을 꺾은 다음<저크>-- 들어올리기). Any exercise that works large muscle groups explosively or almost the entire body at once in an explosive fashion seems to stimulate GH (hence why I chose barbell clean and press as one of the best).
I also think double kettlebell snatches are one of the most intense exercises ever invented and probably have a huge effect on growth hormone due to their explosive and intense nature.
So with all of this said, it's important to keep in mind that for the best results with maximizing both T and GH, you want to incorporate BOTH of these styles of training.
One way to do this is to have 1 or 2 workouts per week that are designated low-rep "strength" days where you work those big multi joint lifts in low rep ranges. And then on another 1-2 days per week you work on the explosive exercises, higher rep ranges and short rest periods, and/or the wind sprints or hill sprints.
And lastly, always remember to consciously think in your mind about how the exercises that you're doing are actually increasing your fat burning and muscle building hormones, making you feel younger, etc, etc... I've talked in several other articles about actual PROOF of how using the power of conscious thought in your mind can help bring about those changes in your body (aka placebo effect).
I hope you enjoyed this article... I really think if you incorporate these tips into your workout schedule, you can drastically improve your hormonal response to exercise and therefore see faster fat burning and muscle building effects!
헬스피플 http://www.health-people.co.kr/bbs/board.phpbo_table=07_training&wr_id=59
하체비만해소운동법 http://kr.blog.yahoo.com/whdlstjd1004/4210
###How One Man Found The Key To Raising Testosterone - Naturally,
By Kevin DiDonato MS, CSCS, CES
Testosterone is a man’s best friend. It focuses our thoughts, increases sex drive and everyday drive, increases muscle size and strength, and can strengthen our bones, preventing osteoporosis. Most men start to notice a natural decline in testosterone in their 40s, due to the aging process. There are ways to prevent this process from taking over your life! Let me explain.
There are various ways to increase testosterone naturally. A combination of diet and exercise can promote natural increases in testosterone and you can regain your strong and virile self.
@@Ways to increase testosterone naturally with exercise:
@Lift heavy or go home - Incorporating strength training naturally increases your testosterone levels. The most common lifts are Olympic-type lifts which incorporate a wide range of body parts and quickly fatigue the body. Due to fatigue and the metabolic demands placed on the body during compound movements and Olympic lifts, you will see tremendous spikes in your testosterone.
@Hit It Hard - The intensity also raises blood concentrations of testosterone. Increasing the intensity can boost your testosterone. How When your body is fatigued by exercise, there is a sharp rise in testosterone - not so much for lower intensity exercises. In one study, the use of maximal jumping demonstrated a rise in testosterone concentrations. They determined that with intense maximal exertion and exercising until fatigued, there was a marked increase in testosterone than at baseline. So no more 5-minute rests between sets! Lowering your rest time will boost T levels dramatically!
@Up The Sets, Lower The Reps - Increasing the sets and lowering the repetitions can boost testosterone in the body. The jury is still out on if it’s due to fatigue, the metabolic demand placed on the body, or just the amount of weight results in this increase. But rest assured, increasing the volume will boost testosterone. What is the result: besides fatigue, you put on more muscle mass making you stronger and leaner than ever before!
@@Here are foods which boost testosterone:
Diet is the other player in raising testosterone levels. There are many nutritious foods you should add to your current diet which contain specific nutrients that help in the production of testosterone.
@Oysters - If you are a fan of Oysters on the half shell, then you are also a BIG fan of raising your testosterone. Oysters have been used for hundreds of years as an aphrodisiac in different cultures. Oysters contain healthy doses of zinc, which is a potent mineral in the production of testosterone.
@Red meat - Here’s to getting in touch with your inner carnivore! Reducing red meat in the diet can lead to reduced testosterone levels and testosterone production. However, you want to make sure you are getting grass-fed, hormone-free red meat. Cattle fed the way it should be, results in leaner meats with higher Omega-3 fatty acids. And if you’re worried about saturated fat, don’t be! Our body needs saturated fat for hormone production and certain chemical reactions in the body. Just be sure to ingest them in moderate levels and make sure you are getting free-range, grass-fed beef!
@Fatty fish - Here’s another reason to eat fish! The fats found in fish can also increase your testosterone. Omega 3 fatty acids increase HDL cholesterol which the body uses for producing testosterone.
@Seeds and nuts - Nuts are filled with healthy amounts of Omega-3 fats which are good for raising your good cholesterol. Most seeds also have high levels of Vitamin E and zinc which can send your testosterone through the roof.
Incorporating the right foods in your diet and including heavy lifts like squats, lunges, deadlifts, and other Olympic lifts and altering the volume and intensity of your workout can naturally increase your testosterone.
|
제 목 : T and GH 생성촉진운동
다음글 : 
이전글 : 
