The Cure For Many Ailments:
Smarter Exercise

The GOAL of Exercise: STIMULATE THE GOOD HORMONES (they build muscle and bone and melt fat)

The many benefits of exercise

  • exercise is a serious anti-aging strategy
  • exercise is a powerful anti-depressant
  • exercise tames the appetite and helps keep eating under control
  • exercise builds self-esteem
  • exercise reduces stress and releases feel good hormones
  • exercise improves 20 major hormones and metabolites that control aging and health (e.g. growth hormone, insulin, cotrisol… )
  • exercise that improves the correct hormones (see below) may reduce cancer, and the recurrence of cancer (high stress hormones, like insulin stimulates cancer growth)

Exercise: The  Stress Reliever

Stress kills.  STRESS = BAD HORMONES

Your MAJOR HORMONES are the STRESS HORMONES  – Insulin, Cortisol, Adrenalin (the body is responding to danger)

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The MINOR HORMONES are Growth Hormone, Testosterone, Estrogen, and Thyroid.  We WANT THE BODY TO PRODUCE THE MINOR HORMONES! So learn to turn off the stress, whether in your life or in your exercise program.

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Stress raises BAD HORMONES (insulin, blood sugar, adrenalin) which makes us fat and weak.  Stress wrecks our immunity, and makes us susceptible to diseases.

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First, we make our own stress.  We have a lot of control over how we manage our time, and how we react to the “stresses of life”.   We fret over what we have, what we don’t have, what we control, and what we can’t control.  The list of stresses is endless.

You Are Probably Exercising Too Long

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In the 1st 30-45 minutes of exercise ALL YOUR GOOD HORMONES (and this is really about stimulating the good hormones and reducing the bad hormones) HAVE INCREASED (the anabolic hormones) the most they are going to increase.

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IF YOU KEEP EXERCISING BEYOND 1 HOUR your BAD HORMONES begin to increase (cortisol, adrenalin) and your good hormones decline.  INFLAMMATION, and OXIDATION (rust) begin to rise.  You then become CATABOLIC (breaking down muscle).  This is why marathoners sometimes look extremely thin – they are pouring out muscle destroying hormones like cortisol.

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You should feel invigorated after a good 30 – 45 minute workout, not totally exhausted.

Let’s talk about SMART EXERCISE for OPTIMAL HEALTH

The best form of exercise is to alternate intervals of exercise between your high heart rate and your low heart rate.  This is called interval training.

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The basics:

  1. Exercise to your maximum for 30 seconds – 1 minute
  2. Rest for 90 seconds to 4 minutes
  3. Do these INTERVALS for 20 – 40 minutes.
  4. Do this every day for 12 weeks and you have the foundation of a great FAT LOSS PROGRAM!
  5. That’s it!

The most important exercise piece is interval cardio,  the 30-minute fat loss solution!

Do it 1st thing in the morning, EVEN BEFORE EATING.

QUIZ: What physical characteristics are associated with health and aging well? (Hint: all of these measures of aging are connected to fitness)

  1. Muscle retention = LEAN MUSCLE MASS. Every year we naturally lose muscle and gain fat. We must combat that trend.
  2. Belly fat.  Belly fat is a toxic metabolic disaster for your body.  If you are gaining weight around the middle FIND OUT WHY? Is it pre-diabetes, hormone loss (testosterone in men and estrogen in women), thyroid hormone deficiency, stress, lack of deep restorative sleep, etc.
  3. Exercise capacity.  The ability to do INTERVAL SPRINT TRAINING.  Interval training is a great way to stay in shape, keep your physique, and combat aging.
  4. Hand grip strenth.  Hand grip is a measure of basic strength, which is related to 1-3 above.

WHY INTERVAL TRAINING IS SO IMPORTANT:

  1. Research is showing you can cut your exercise TIME in half or less.
  2. You CONTINUE to burn fat and calories 8 hours after you stop. In contrast, if you JOG (which doesn’t build up an oxygen debt which means you get out of breath) the calorie burning stops IMMEDIATELY after you stop jogging.
  3. INTERVAL TRAINING is what improves your HEART and LUNG function.  As we age we continually are losing heart and lung capacity.
  4. INTERVAL TRAINING, especially with RESISTANCE, signals your body to pour out GOOD HORMONES (like testosterone and growth hormone which help keep us young and fit).
  5. With jogging your body converts carbs to BODY FAT, preparing for the next long slow exercise cycle. (We don’t typically need MORE BODY FAT!)
  6. With INTERVAL training your body converts carbs to quick energy, NOT FAT, preparing for intense energy needs.
  7. LESS TIME: 3 X 30 min sessions of INTERVAL training a week is enough.

EXERCISE 1st THING IN THE MORNING, EVEN BEFORE EATING

  1. You will get it done!  In the afternoon, we tend to make excuses because we are tired.
  2. YOU BURN 2X the FAT! After eating, the carbs eaten are used for fuel, not body stores.

TREADMILLS ARE GOOD (AS ARE RECUMBENT BIKES)

  1. You control the variables.  Use incline and speed to fine tune your exercise.
  2. You must use your entire body (core) when on a treadmill vs. a stationary bike or elliptical.
  3. Treadmills are designed to reduce the shock by softening the impact vs. concrete or asphalt which can increase repetitive joint pressure and trauma.

More Specifics on INTERVAL TRAINING That Will MELT FAT:
You Must Stimulate GROWTH HORMONE Production!

You will never get the results you want with simple cardio. Why? HORMONES.

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The key: INTENSE INTERVAL TRAINING plus strength training.  Why? This INCREASES GROWTH HORMONE, which is responsible for melting fat.

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You will GAIN MUSCLE and LOSE FAT with interval training + resistance training.

You must push yourself hard to ACCESS GROWTH HORMONE output.

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But, you only have to PUSH YOURSELF for 30 seconds – 1 minute.

The ONE MINUTE mark for intensity seems to be the KEY INTERVAL TIME.  Pushing beyond 1 minute doesn’t add much.

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Research has shown that GROWTH HORMONE LEVELS may increase BY A FACTOR OF 3-4!

More details on HOW TO DO BURST CARDIO:

SPRINT for 1 minute … REST … SPRINT 1 minute … REST … SPRINT 1 minute … REST … WEIGHTS for 1 minute (DON”T HURT YOURSELF!) … REST … ETC.

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Try to exercise for 30 minutes by combining an “aerobic” type of exercise (bike, treadmill, elliptical) with resistance (weights, cables, push-ups, chin-ups, etc.)

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Use a recumbent bicycle (crank up the resistance), an elliptical machine, or a treadmill (increase the incline) for the exercise.  Use the amount of resistance that will exhaust you in 1 – 1.5 minutes.

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Just warm up for three minutes and then go all out as hard as you can for 30 seconds. The first repetition is usually pretty easy.

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Recover for 1-3 minutes after every repetition so hopefully by the time you finish your last repetition it is at or above your maximum heart rate.

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TRY TO DO 8 REPETITIONS OF THESE SUPER HIGH INTENSITY BURST CARDIO SETS to get the best results.

Push Yourself With INTERVAL TRAINING to ACCESS YOUR BEST HORMONES

Interval cardio increases your growth hormone level, whereas 1 hour of jogging will actually INCREASE YOUR INFLAMMATORY HORMONES LIKE CORTISOL and increase RUSTING (oxidation)!

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Why do you have to PUSH YOURSELF TO EXHAUSTION in the MINI-INTERVALS (30 seconds – 1 minute)?  You must access your SUPER FAST TWITCH muscles, and the only way to access these muscles, which are the key to GROWTH HORMONE RELEASE, is to SPRINT TO EXHAUSTION.

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Jogging, and traditional weight lifting only stimulate SLOW TWITCH MUSCLE. If you want RESISTANCE TRAINING to stimulate growth hormone, you must again, push yourself to exhaustion at 1 minute (like a sprint with weights).

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It is really only SUPER HIGH INTENSITY BURST CARDIO that can ensure this fat burning effect.

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The higher your levels of growth hormone, the healthier and stronger you’re going to be. And the longer you can keep your body producing higher levels of HGH, the longer you will experience robust health and strength.

DISCLAIMERS:

This report is for information only. Please consult with your doctor before implementing any health tips.  This is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you use any information on this web site, you do so at your own risk.