More today on the secrets of supersets. . .
In the past, I've mentioned supersets being effective simply because they save you time - and that results didn't depend on your heart rate (even though it gets jacked with supersets).
But recent research suggests another reason for the effectiveness of supersets - and that's the increase in Growth Hormone in your body.
GH, for those that don't know, is one of the hormones in your body that increases fat burning.
It's also one of the most popular scam supplements that you hear about in spam email.
So why is GH so popular?
Because everyone calls GH “the Fountain of Youth". It's supposed to make you lose fat and apparently make you look and feel younger. . . (and it must work - I was ‘accused’ repeatedly in NZ and Australia of being only 25 years old - almost 7 years younger than I really am - must be the TT lifestyle).
And that's why it doesn't surprise me that both interval training and high-intensity resistance training have both been shown to increase GH.
But the so-called GH boosting supplements aren't backed by science. On the other hand, I've been able to show you the science behind Turbulence Training. And not only science, but results too!
But now for some bad news. . . a recent study (from JCEM, 91: 678-, 2006, for any science nerds) showed that obese men burn fewer calories and have less post-exercise GH than normal men. And the obese men also had higher cortisol levels. AND the obese men burned fewer calories in the post-exercise period. That's a triple-yikes!
Three strikes against obese men. . . and possibly why some guys have a heck of time losing fat in the first place. Their hormones are out of whack to begin with - so its harder for their bodies to burn fat.
If you turn to a low-fat diet and lots of cardio, you aren't going to get the GH response that you would if you eat according to Dr. Mohr's fat loss guidelines and if you use the strength and interval workouts.
So let's review the workout set-up that will get you more results in less time. . . I'm talking 3 workouts of 45 minutes per week that will blast your post-exercise metabolism through the roof and help maximize your hormonal response to exercise.
A - The Warm-up
We use three bodyweight exercises done in a circuit. This is a much better way to prepare for training than by walking slowly on a treadmill.
B - The Strength Training Supersets
This can be as little as one brilliant superset (DB squats + DB presses) if you have only 10 minutes, or up to 4 supersets if you want to spend 30 minutes on your Strength Training.
C - Intervals
Bodyweight circuits, stationary bike intervals, or running on the treadmill or outside, these are just a few of the ways we can do intervals for 10-20 minutes.
We don't need 40 minutes of slow cardio, or even 40 minutes of intervals.
There is still a lot to learn about interval training, but most research is using only 20-minute interval workouts to get major, much-better-than-longer-cardio results.
As I learn more, you'll learn everything.
So that's that. Eat according to the Fat Loss Guidelines to avoid the Western Lifestyle, and exercise and live according to the strength and interval lifestyle, and you'll look and feel fantastic - and YOUNGER!
3 sessions of 45 minutes per week for your fountain of youth!
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com