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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, June 3, 2016

Proven Ways to Boost HGH Output

HGH, or Human Growth Hormone, is essential to building muscle, and this is the main reason that most people will look for proven ways to boost HGH output. The thing is, you can increase your levels of HGH with supplements, but there are also other things that you can do to increase your HGH output.

boost HGH output

Three Ways to Increase HGH Easily

The three easiest ways to increase your natural levels of HGH include:
  1. Get more sleep. You’ve got to increase the amount of sleep that you get. If you don’t get at least eight hours of sleep each twenty-four hour period, your body slows down its production of HGH, and other essential hormones.
  2. Eat More Often. Instead of eating three square meals a day, learn to eat six smaller meals each day. Your digestion plays a huge role in HGH production, and the easier it is for your body to digest your food, the more HGH it will produce. Going for long periods of time without eating makes it harder for your body to digest the food.
  3. Control Bedtime Eating. Stop eating two hours before your bedtime. If you do this, your body will produce more HGH during the first two hours that you are sleeping. If you have excess insulin in your body, however, which is a result of eating, the amount of HGH that is produced will be lessened.

Change Your Workout for Greater HGH Output

Through scientific experimentation, we know that changing your workout can actually increase your HGH output. Research has shown that people who work out at a higher intensity, and have more frequent workouts, produce the highest levels of HGH.

To achieve this, make sure that your workout includes at least 20 minutes of aerobic activity. This has shown to be the best high intensity exercise for the production of HGH. It is also important to include stretching exercises that employ numerous muscles at the same time, as this also increase HGH output.

What about HGH Injections?

Most doctors will not administer HGH injections, unless you are a child who isn’t growing properly due to a lack of HGH that occurs naturally. There are supplements that you can take that contain HGH, and supplements that will also increase the natural output of HGH. It is vital that you talk to your doctor about HGH supplements, which supplements are best, and which HGH supplements you should consider:


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.