I am really excited for this topic because it is something that affects nearly everyone and can completely alter your quality of life. With age, hormones can change drastically. Growth hormone…AKA the “Youth Hormone” (a major key to younger people being strong and fit and elderly people generally being weaker) decreases drastically…even exponentially from the 20’s to 80’s. In fact at age 40, the average person (unless they are implementing the techniques I am going to show you) has less than half the growth hormone they had at age 20!
However, this has not always been the case. There are accounts throughout history of people living in complete wholeness and strength for their entire life. One of my favorites comes from the Bible. Joshua was in his 80’s and states that he “is stronger for battle than he was in his 40’s”. Slightly more recently than Bible times…my own parents are in their 60’s (well my mom is technically 29 I think) and they both are regularly skiing, rock climbing, hiking and planning to actually get stronger! While obviously there are changes that come with age, it is my belief that this drastic change we see as the “norm” in our culture can be greatly alleviated. With proper exercise and lifestyle management you can actually cause recurring surges in your growth hormone (youth hormone) without turning to expensive and dangerous synthetic alternatives.
Max Effort Training = GH Stimulation
I want to show you the simplest and most effective way to drastically increase your growth hormone and extend that youthful vigor. This is called SPRINT 8. It takes about 20 minutes and can be done just about anywhere even if you don’t have access to a gym. Let me give you some background on why this is so effective and then we will get into execution.
Our body has 3 different types of muscle fibers: slow, fast and super-fast. Super fast are the only muscle fibers that have any major impact on your production of GH. What this means is if you are not doing any “max effort” training, you simply can’t live in the fullness of health! There are numerous crucial benefits to max effort training. But for today, let’s stick with the massive surge in GH.
It is important to realize that low intensity cardio will only work your slow twitch muscles. Therefore it will simply NOT stimulate your growth hormone! So if all your training program consists of is getting on an exercise bike and going slowly while reading a magazine, you are seriously limiting yourself. Don’t get me wrong, that easy ride on the bike is far better than no activity at all! But for me, if I am going to train for 20 or 40 or 60 minutes, I want that time to be as effective as possible. Now, on to the execution.
- Easy 2-3 minute warmup
- 30 second MAX EFFORT sprint
- At the end of 30 seconds, you should feel like you can’t go any longer at that speed
- 90 second easy effort
- repeat 7 more times for a total of 8 sprints
- If you are not used to sprinting, you can start with less reps and build up to doing all 8 in one session
- Easy 2-3 minute cool-down
*You can do this 1-3 times per week but not more than 3…and always with at least one day between sessions. Though brief, It is very taxing on your body and requires thorough recovery to be most effective.
Sprint 8 can be performed in the following ways:
- Running: sprint/jog or sprint/walk
- Running in place
- High knees when sprinting
- *On elliptical. This is my favorite method because it is most measurable and it is easy on your joints
- Exercise bike
- Jumping rope
- With any other training method you can think of that you can create a “sprint/jog” feeling
You will start seeing a response almost immediately with this type of training. Results can include:
- Decrease in body fat
- Improved muscle tone
- Firmer skin and reduced wrinkles
- Increase in energy and sexual desire
- Improved athletic speed and performance
- Ability to achieve your fitness goals much faster
One of my favorite things about this training protocol is that it solves common problems like, “I don’t have time” (it only takes 20 minutes) or “I don’t have a gym nearby” (you only need your body). If you want more of the science behind this, check out this awesome article from Dr. Mercola.
This content is strictly the opinion of Will Roberts and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Will Roberts nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.