1. Split lunge (left/right)
2. Double overhead press
3. Squats
4. Double floor press
5. Double bent over row (left/right)
6. Suitcase
7. Twisting crunch
8. Triple crush
After a quick warm up I performed each exercise for 2 minutes time or until fatigued whichever came first using a pair of 16kg kettlebells and a 20kg kettlebell taking very little rest between exercises.
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Human growth hormone. A slight tingling in the back of my left thumb led me to HGH or human growth hormone. Just recently I’ve been experiencing an occasional tingling down the back of my left them, googling this led me to Carpal tunnel syndrome (CTS), or median neuropathy at the wrist, one of the causes of Carpal tunnel syndrome is Acromegaly, a disorder of growth hormones that compresses the nerve by the abnormal growth of bones around the hand and wrist. I googled hgh and this led me to http://www.pponline.co.uk/encyc/human-growth-hormone.html seems that quite by accident, because of my diet and the exercise regime I’m following my body is producing a lot of HGH.
“The fact that exercise acts as a major stimulus for the natural secretion of human growth hormone (HGH) is well known, but there is still little evidence to suggest how this might happen. Various researchers have suggested that it could be triggered by exercise-induced increases in adrenaline, nitric oxide, blood lactate, acidity or nerve activity, either individually or together. In terms of training, research has shown that to achieve an elevation of human growth hormone (HGH) above baseline you need to spend at least 10 minutes training at above lactate threshold intensity.” I’ll normally train at this intensity 2 or 3 times a week
I tend to eat lots of fresh meat, fish, eggs and organ meats all of which are high in protein, I also consume a load of carbs but these are mainly fresh fruit and vegetables or low gi wholegrain. I drink lots of water before during and after exercise. I also workout before my evening meal at which I usually have a good lump of protein. The article above sums up like this:
“In summary, then, exercise above lactate threshold induces the secretion of human growth hormone (hGH), promoting the use of fat as fuel. This, in turn, spares muscle carbohydrate, keeps body fat down and muscle mass high and enhances adaptation to specific exercise stimuli. The benefits are clear, but simply switching to high intensity work for the whole year is not the answer; rather, a periodised programme, where the number of sprints or higher intensity workouts alters according to the competitive programme, is the best way forward.
A suggested exercise and dietary strategy for optimising human growth hormone (hGH) secretion is as follows:
* Exercise – three sessions per week, each involving at least 10 minutes’ work above lactate threshold or a number of sprints, with a 1:3 work-rest ratio;
* Before exercise – no fat for 60 minutes before, 2g glutamine 60-90 minutes before;
* During exercise – plenty of plain water (ie 200 ml every 10-15 minutes if training in 18-21°C);
* After exercise – avoid sugar for two hours post exercise but take 25g protein immediately afterwards in the form of either a protein shake, protein bar, lean meat or eggs (although you should limit your consumption of eggs to avoid too much cholesterol).”
That is just about my present diet and exercise regime in a nutshell. I don’t periodise but I do like to mix my workouts up with 2 or 3 high intensity workouts a week. Looks like I’ve stumbled on a way of combining diet and exercise in a way to achieve results that others are cheating to achieve. Either that or I’m spending too long at the keyboard.
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