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• Resistance/Strength Training
• Cardio/Aerobic Training
• Flexibility/Stability

• Primary Hormone Response
• Raises Growth Hormone
• Essential for fat mobilization, signals fat burning enzymes, aids muscle mass development, raised most during sleep
• HGH is released in the body in direct proportion to exercise intensity

•        Muscle is your “metabolic girdle” : it holds everything in tighter and raises your metabolism
•        Raises Testosterone
•        Aids with fat burning and muscle mass development.

• Increases Fat Free Muscle, bone density and Metabolism.
• Factors Influencing Metabolism in Normal Adults
• Lean body mass was found to be the single predictor of metabolism. The previously presumed influences of sex and age are shown to add little to this estimation. Cunningham JJ. Am J Clin Nutr. 1980 Nov;33(11):2372-4

Sugar Burners eat muscle. Fat Burners keep muscle which increases metabolism.

•         Improves glucose tolerance and increases insulin receptor sensitivity.
•         Creates a bigger metabolic afterburn than that of aerobic exercise.

•  Protects Spinal disks (comprise 25% of height)
•  Increases Oxygenation to Brain by 30%
•  Lowers incidences of Pain & Fatigue.
•  Keeps brain young by increasing circulation of CSF to the brain
•  Aids detoxification, stimulates the lymphatic system
•  Decreases risk of death from spinal compression

•   Raises stress hormones and “endorphins”
•   Cortisol stimulates appetite, is catabolic, increases fat storing, slows down or inhibits exercise recovery
•   Decreases testosterone
•   Decreases immune system post exercise

•    Lowers Resting Heart Rate and increases Stroke Volume
•    Increases HDL cholesterol
•    Lowers Blood Pressure
•    Keeps brain young by increasing circulation to the brain
•    Aids detoxification, stimulates the lymphatic system
•    So how do we get the benefits without the negatives?

•   Exercising at 90% to 100% of max effort for 30 to 60 sec. to burn bodies stored sugar (glycogen).
•   Causes body to burn fat for the next 36 hours to replace your bodies vital energy (glycogen) stores
•   Only 3 to 4 sets of 30 to 60 sec. bursts 3 X week.
•   More is not better (must have one day of rest).  Do you want to look like a marathon runner or a sprinter?

•  Research by Hickson et al showed that the predominant fuel substrate used during exercise didn’t play a role in fat loss; rats engaged in a high-intensity sprint training protocol achieved significant reductions in body fat despite the fact that sprint training relies almost completely on carbohydrates as a fuel source    Hickson, R.C., W. W. Heusner, W.D. Van Huss, D.E. Jac Psaledas. Effects of Dianabol and high-intensity sprint training 8:191-195, \976.

• Pacheco-Sanchez et al found a more pronounced fat loss in rats that exercised at a high intensity as compared to rats that exercised at a low intensity, despite both groups performing an equivalent amount of work. Pacheco-Sanchez, M., and K.K Grunewald. Body fat deposition: effects of dietary fat and two exercise protocols.JAm. G'ol. NUll: 13:601-607,1994.

•   There is a greater increase in fat expenditure after high intensity exercise due to the GH release.
•   There is a positive relationship between carbohydrate expenditure during exercise and fat expenditure during recovery. Pritzlaff, Wideman, et al. (2000) Catecholamine release, growth hormone secretion, and energy expenditure during exercise versus recovery in men.”  J Appl Physiol. Sept;89(3):937-46  
• Significant loss in body fat in a group that exercised at a high intensity of 80-90% of MHR
• Bryner et al found a significant loss in body fat in a group that exercised at a high intensity of 80-90% of MHR, while no significant change in body fat was found in the lower intensity group which exercised at 60-70% of MHR, again no significant difference in workload existed between groups.  Bryner, R. W., R.C. Tome, I.H. Ullrish, and R.A. Yeater. The effects of exercise intensity on body composition, weight loss, and dietary composition in women. J. Am. Col.

•   First thing in the morning on an empty stomach
•   Best compliance
•   Raises growth hormone
•   Testosterone highest
•   Insulin lowest so aids with fat burning
•   Turns on metabolism

•  A very easily digested source of essential amino acids. Whey protein is the most bioavailable form of protein and has been found to be the superior form of protein for building muscle.
•  Helps you maintain and build lean muscle mass.
•  Add 25 grams as your protein source in your post workout meal.

•  High-intensity training can drop normal glutamine blood levels by as much as 50%.
•  Supplementing with glutamine pre-workout has been found to reduce the post-exercise decline in blood glutamine levels.

•       Increased levels of Carnitine lead to increased levels of fat burning.
•       Carnitine also helps reduce cravings, improves energy and helps maintain muscle mass while losing fat mass.
•       Carnitine raises the lactic acid threshold thus potentially helping to reduce post exercise soreness.

•   Dose 3 grams (3,000mg) for ten days
•   One gram three times per day

•  An essential mineral that lowers adrenal response to exercise by 40-60%
•  Take 25mg before your workout.

Time Magazine June 6, 2005