The Secret to Burn Fat and Build Muscle in under 25 mins...by Rob Suchet from RJS Fitness
Human Growth Hormone (HGH) is a naturally occuring substance that our bodies produce when we are asleep and when we train but most people are not training in ways that optimise HGH release. HGH helps us burn fat and build muscle, so it is essential to optimise its release in order to help us reach our goals.
To optimise your HGH release follow these RJS Fitness simple rules:
- exercise hard for between 20-40mins. HGH starts to be produced after approx 20mins of intense exercise and starts to reduce after 40mins due to increased cortisol release.
- avoid a high-fat meal before you train
- drink plenty of water
- ensure you are getting 8-9 hours quality sleep per night
- avoid any sugary food or drink during and after your workout, especially fructose (including whole fruit or juice). Sugars (esp fructose) immediately stop HGH production. People who drink sports drinks while they train have wasted their workout, simple as that.
- take a high quality whey protein immediately after your workout. Essential that you choose one that does not contain sugar, sweeteners or artificial flavourings, is made from grass-fed cows milk, carefully prepared to protect the fragile proteins and naturally occurring immunoglobulins. I use Metagenics Biopure Protein.
Long cardio workouts boring you with little gains? Here's a cardio workout that will optimise your GH production in 24 mins:
- 3 min warm-up
- Sprint for 30 secs at your absolute maximum effort (other types of cardio exercise e.g. swimming, cycling, rowing are also ok)
- Recover for 90 seconds at a steady walking pace
- Repeat 7 times (total 8 work periods)
- 5 min cool down
Stop wasting your time with long, slow cardio training and perform this type of cardio training twice a week for quick results: reduced body fat, increased muscle, stronger bones, reduced risk of heart disease, diabetes and osteoperosis.
For more information on fitness, health and nutrition visit www.rjsfitness.co.uk
