If God had intended us to follow recipes,
He wouldn’t have given us grandmothers.
~Linda Henley

Just wanted to share what i read this morning. Comments by Dr. Mercola on what should be the type of exercise that is very effective to a person.

The NEW Peak Fitness Program

Dr. Al Sears first introduced me to his PACE concept but I always found his material to general and non specific and no information on the use of this exercise for growth hormone. I really started to understand this when I met Phil Campbell at a fitness camp earlier this year in Mexico. He wrote the book Ready Set Go which details how these exercises for super fast muscle fibers can increase growth hormone.

So that is the history and what we sought to do is to provide the material in a digestible format, just like we do with the medical news, to provide you with a simple to comprehend guide that can explode you into fitness and health. In addition the the peak cardio exercises promoted by Sears and Campbell, we are seeking to promote a holistic approach to exercise.

Peak fitness is a term I am coining to represent a comprehensive exercise program that includes far more than typical cardio training. The major change is that once or twice a week you do peak exercises, in which you raise your heart rate up to your anaerobic threshold for 20 to 30 seconds, and then you recover for 90 seconds.

You would repeat this cycle for a total of eight repetitions. These cycles are preceded by a three minute warm up and two minute cool down so the total time investment is about 20 minutes.

It has been my personal experience that using this approach is far more effective than traditional cardio for a number of reasons that I will describe below. I was able to use this to help me lose over ten pounds of body fat and get my percent body fat down to 12 percent, but my goal is single digits.

The intensity is absolutely individual. For some it may be as simple as fast walking alternating with slow walking.

You can improvise it into just about any type of exercise, and you really don’t require a gym membership or any equipment to do it. If you do have access to equipment, using an elliptical or recumbent bike work really well.

One of my favorites is to use a recumbent bike. It is extremely challenging, and I enjoy that! This is the one I chose and am personally committed to, but the alternatives are almost limitless.

They key is to push your heart rate into that training zone for 30 seconds and then recover slowly for 90 seconds.

We call it “peak fitness” because if you graph your heart rate, you will see that it peaks 8 times during the workout.

We should also note that peak fitness can normally increase the production of growth hormone meaning you have it without any side effects or expenses.

Benefits of Peak Fitness Exercises

Once you regularly participate in these 20 minute excises about twice a week, most everyone notices the following benefits:

* Lowers your body fat
* Dramatically improves muscle tone
* Firms your skin and reduces wrinkles
* Boosts your energy and sexual desire
* Improves athletic speed and performance

How to Properly Perform Peak Fitness Exercises to Increase Your Growth Hormone Levels

First of all, please remember that you can perform this with any type of exercise. While having access to a gym or exercise equipment will provide you with a larger variety of options, you don’t require either. You can easily perform this by walking or running on flat ground.

You will certainly want to work your way up to this point, but ultimately you want to exercise vigorously enough so you reach your anaerobic threshold as this is where the “magic” happens that will trigger your growth hormone release.

Whatever activity you choose, by the end of your 30 second period you will want to reach these markers:

* It will be relatively hard to breathe and talk because you are in oxygen debt
* You will start to sweat profusely. Typically this is occurs in the second or third repetition unless you have a thyroid issue and don’t sweat much normally.
* Your body temperature will rise
* Lactic acid increases and you will feel a muscle “burn”

If you are using cardio equipment like an elliptical or bike, you don’t need to reach any “magical” speed. It’s highly individual, based on your current level of fitness. But you know you’re doing it right when you’re exerting yourself to the point of typically gasping for breath, after a short burst of activity.

An added boon is that you’ll save a tremendous amount of time because peak fitness will cut your hour-long cardio workout down to a total of 20 minutes or so, including your recovery time, warm-up and cool down.

The actual sprinting totals only 4 minutes!

Here’s what a typical peak fitness routine might look like using a recumbent bike:

1. Warm up for three minutes
2. Exercise as hard and fast as you can for 30 seconds. You should feel like you couldn’t possibly go on another few seconds
3. Recover for 90 seconds
4. Repeat the high intensity exercise and recovery 7 more times

Be mindful of your current fitness level and don’t overdo it when you first start out.

If you are not in great shape and just starting this you may want to start with just two or three repetitions, and work your way up to eight, which is where the magic really starts to happen. You may need to start with just walking and when you do your 30 second bursts your legs would be moving as fast as possible without running – and your arms would be pumping hard and fast.

If you can do a peak fitness workout twice a week, and follow the dietary recommendations I’ll go over next, you will increase your production of growth hormone.

Dietary Recommendations to Maximize Growth Hormone Release

To maximize your growth hormone release you need to:

* Get a good night’s sleep
* Avoid a high fat meal prior to exercising
* Drink plenty of water
* Eat healthy carbs (think vegetables) and high quality protein
* Optimize your vitamin D levels
* Avoid sugar, especially fructose

The last part is absolutely crucial.

If you consume sugar or fructose, especially within two hours post-exercise, you will increase somatostatin which will in turn obliterate the production of growth hormone!

Click on this link (source of the article) to see the heart rate graph for a complete peak workout. Scroll down to see the graph.

Last night, i was with fever and that induced me to go to sleep early.  I was in pain (burning pain).  I was not yet sleepy because of the bothersome pain so i decided to drink Mefinamic Acid.  As the pain subsided, i become weak and eventually fall asleep.

Normally am still wide awake at 10 or until 12 or 1 am but last night around 10 i was already asleep.  The result?  I woke up on time for worship without a hassle.  I didn’t fight my way out of bed.  I even heard the buzz for the first and second warnings for worship.  I feel my body was recharged.  No backaches or neck pains.  I was kind of active.  The insides of my mouth have no pain although i can still feel the uneven nodes.  I was feeling so well that i was strong enough to do half of my laundry. 

Why i’d say am violating the laws of health – it is because Healthy Lifestyle requires TEMPERANCE.  We must be temperate in all the things that we do  and that includes our work.  The reason why am staying up so late is because am working on my blogs (not to mention browsing on Facebook) but if you are a blogger especially a work at home blogger and your source of income is just blogging, so staying up so late at night is just a norm.

We failed to realized that we will reap the result in our lives later.  I had a quick chat about this with a friend earlier and he said that yes, am violating the laws of health.  I am not in the position to disagree because i know it myself that I am violating health laws through the following:

1.  Sleeping late.  Regular late night sleeps due to work online, facebook, movies.)  I reasoned out that am Insomniac but i guess if insomnia will be treated in a natural way, insomnia will just be a history.

2.  Diet. Not dieting because i just eat anything or any food that i served to me.  I eat a lot of junk stuff like noodles and processed foods.  I eat all and most of the times eat more than one serving.

3.  Exercise. Regular exercise gives a good benefit to our total health yet i don’t do it often.  Reason?  Laziness.  Just plainly lazy.  I reasoned out that i have too much work at times, but if one is serious to sticking to the exercise program, then one has really have to move her or his butt out of the office chair and race to the gym or play a game or two with any physical sports.

4.  Water.  Water is very important to our body but at times because of my tight schedule, i failed to drink at least the 10 glasses of water daily.  I think i do better this time compared to the previous years when i just remember to drink water if i see a water faucet or water dispenser.

I am hoping that this year will be a healthy year for me so i am making some changes in the way i handle myself when it comes to the food i eat, the amount of water i drink, my will to exercise daily, and yes will try to sleep earlier than usual.

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~~A calda pizza (4 flavors) ~~

Food is our common ground, a universal experience.

– JRR Tokien

Another type of buko salad. I guess this is more colorful compared to the buko salad i posted before. Though this one is more meaty and my previous post was with more buko water.

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I am thinking i am going to have one like this tomorrow at lunch.

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image source: internet

Someone asked me when is the happiest day of a woman’s life.  I dunno what to answer because maybe i haven’t experienced it.  The answer to that is THE WEDDING DAY!  99% of woman is the happiest one on earth during their wedding.  Isn’t that great?  That is why even though I am old now, i still long to have a wedding day one day.  I know there’s a soul mate prepared by God out there for me.  I really believe that.  Time is all that’s needed to make the moment happen.  One day it will happen.  When? I don’t know. Only God knows.

Wedding preparations can cause stress to couples. But if hiring a wedding planner is affordable, they take that options to avoid the stress.  Wedding planners does everything even in the distribution of wedding invitations although the picking of the right style for the invitation is being decided by the couple. Style and color combination are to be picked with care so that the wedding place won’t end up looking like a circus.

I love pastel colors so maybe when i will be wedded i will use lavender mixed with baby pink with a touch of silver.

I had a physical examination done the other day and yesterday. There were several blood tests and other routine tests done, and also chest x-ray and ecg done. Result? Fit to Work but I am treated for urinary tract infection for one week. For sure it’s what i’ve eaten. When in the dorm, i only fed myself with pancit canton. I think the last time i had pancit canton was last Tuesday morning. I just love pancit canton. With that result yesterday, i decided to eat canton sparingly and also eat more fruits and nuts and also take some supplements for women. I think am also at the age where i should take care of myself by taking supplements especially when am nearing my menopausal years.

Oh the antibiotic am taking now is Ciprofloxacin 500 (Proxco) .