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A Pound of Muscle Vs. A Pound of Fat: The Truth about Weight Loss

Most people have been around long enough to hear the concept that muscle weighs more than fat. Many people work out frequently as a means to lose weight, and they get frustrated by the fact the scale doesn't go down, or the weight doesn't drop fast enough. Sometimes, people work out every single day and find out that they are can't lose the weight, or even gain a little weight, and they don't understand why.

In the gym, you'll hear the phrase muscle weighs more than fat frequently, and many people don't fully grasp the underlying concept that this is trying to get across. The most important difference between muscle and fat as it pertains to weight loss is that muscle fits more mass into a smaller volume than fat. One pound of fat takes up around 18% more volume than a pound of muscle.

Losing Body Fat Doesn't Necessarily Mean Losing Weight

This is one of the reasons why people that have trouble losing weight while exercising frequently get frustrated, but it doesn't have to be that way. Because exercise builds muscle mass, especially anaerobic exercise, the combination of exercise and healthy eating can lead to a significant loss of body fat without majorly affecting the overall mass of the individual. After a couple of months of dieting and working out, you may only lose ten pounds or so, but the changes in body composition are much more apparent than the minor loss in weight (not to say that ten pounds isn't an accomplishment in and of itself!

Body Mass Index is the basic rule of thumb when it comes to fitness by age and weight, but many people misunderstand the concept and consider it the be-all-end-all when it comes to gauging health. Because muscle weighs more than fat, the stronger that you are and the more muscle mass that you have, the less accurate that the BMI will be at assessing your health based upon your weight. BMI is very much based on the average specimen, and you want to be more than simply average, don't you?

When you stick to a diet and fitness regimen, its certainly important to pay attention to the number on the scale, but understand that it is only one factor in regard to your physical transformation, and other factors such as muscle mass, muscle tone, and body fat percentage are more revealing.

The following image is a cross section of your muscle tissue. Notice how densely packed the tissue is? This is why Muscle tissue carries so much mass in so little volume:

skeletal muscle

Now look at this cross section of an adipose fat cell. Fat cells take up a lot more space, and are less compact, as you can see:

cross section fat tissue

Fat vs. Muscle: A Visual Representation

The next photo shows five pounds of fat compared directly with five pounds of muscle. It's incredibly clear that muscle takes up a whole lot less space than fat. Even when counting for the compression underneath the skin, fat is going to take up much more space than muscle. Also, fat contributes to the rounding and lumpiness of men and women with too much body fat, because body fat is more amorphous than muscle, which causes the body to take on a more unappealing shape.

fat and muscle compared

It's also important to know that you can't see all body fat. The body also builds fat internally, and your organs are separated by fat tissue. In addition to this, the body isn't designed to carry body fat efficiently. Our ancestors rarely had the opportunity to build a lot of fat, simply due to their hunter-gatherer lifestyle and the fits of feast and famine that they would endure. Body fat was an evolutionary benefit because it could keep people alive longer when times were lean.

Today, however, we in the United States live in a period of veritable, undeniable plenty that our ancestors never had the chance to experience, and thus, never adapted to. This is why being overweight or obese is such a health hazard. On the other hand, as a whole, we have historically been far more fit in the past than we are now. In order to catch our prey and fend off predators and enemies, we naturally stayed strong and fit. Our early ancestors also tended to be much more nomadic, which means that they were used to walking long distances every day. Today, most people can make it through the day with very little physical activity, which causes us to be much weaker and less fit than our ancestors unless we actually take the time to work out, exercise, and build our muscles.

Benefits of Working Out and Building Muscle Mass

Our bodies are designed to function optimally when we build muscle mass and tone. The following are some benefits that both men and women can experience by working out:

  • Improved Metabolism

  • A Stronger, Sturdier, Physical Frame, More Resistant to Injury

  • A More Fit and Attractive Physique

  • Improved Psychological Health

  • Enhanced Sense of Well-Being

  • More Energy

  • Increased Mobility and Balance

  • Improves Athletic Performance

  • Enhanced Healing Due to Improved Metabolic Profile

  • Healthier Cholesterol and Insulin Levels

And these are just the obvious benefits!

Out of all these benefits, the two that are perhaps most important are your metabolism and your Insulin Sensitivity. Let's talk about those a bit more in-depth.

Enhanced Metabolism

Every pound of body fat that you have is the equivalent of 3,500 calories of stored energy. Now, there are two ways to get rid of this body fat. You can exercise and burn through those 3,500 calories, or you can eat a more conscientious diet, and reduce your calories by 3,500 over a period of time, such as a week. Of course, you can combine these two methods as well.

fat cells store energy

There are three ways that you get rid of stored fat. For example, the respiration process uses up about 86% of the body fat calories that you expend each day. You get rid of around 14% of your fat calories through the acts of urination and sweating.

Increasing your activity level through weight training and resistance training is a highly effective way to increase the rate at which your body burns calories. Although fat carries more volume than muscle, it doesn't burn energy as quickly. This means that pound for pound, the more muscle that you have, the faster your body will burn calories than it will per pound of fat.

How Many Calories Does Muscle Burn vs. Body Fat?

Specifically, a pound of muscle mass will burn around six calories per day, whereas a pound of body fat will only burn around two calories per day.

Of course, its important to remember that the benefits of building muscle mass are far greater than just your weight and your ability to burn calories. Some health specialists, especially those on television, like to emphasize the ability of muscle mass to incinerate calories, but this is a bit of an overstatement.

In the End, The Calories Your Muscles Burn at Rest Are Only a Piece of the Weight Loss Puzzle

On the other hand, most responsible fitness specialists think that it is important that their clients understand that muscle is better than fat at burning ambient calories, but these benefits have their limits, and are often overstated by many times. No one should be building muscle mass just to lose weight, because there is a chance you'll be disappointed, especially if you don't combine you anaerobic exercise with cardiovascular exercise and a healthy and nutritious diet.

In fact, if you just engage in anaerobic exercise, this may influence you to eat more and actually gain body fat if you don't make further efforts to lose weight. This is why you see so many weight lifters at the gym that are obviously strong, but with a layer of fat over their huge muscles.

In the end, losing weight and being healthy is a concerted effort, and it is true that your ambient metabolism is important, but it's only one part of the process. Many people put too much stock in their muscles' ability to burn body fat, which causes them to be lazy or inefficient in following other aspects of a good and healthy lifestyle. A lot of folks also use their workouts as an excuse to overindulge. The brain plays tricks on the mind in order to fulfill its urges, which can be amplified by your increased metabolism.

Don't Overwork Yourself to Lose Weight

Of course, it's no good to spend too much time obsessing over your fitness and nutrition regimen as well. Many people, in an effort to get healthy and lose weight, spend hours at the gym each day, exhausting themselves and overworking their bodies. In an effort to lose weight, they combine this exercise with severely restrictive diets which deny them the necessary calories and nutrients they need to get through the day. In the end, this approach and those like it are incredibly unhealthy, because they actually damage their bodies through their actions. Even worse, these people often lose their gains in the end when they lapse from their hardcore training and dieting, or they succumb to an injury and give up on their health regimen. They often gain all the weight back and more.

The end-goal of a healthy fitness regimen is to provide the body thorough anaerobic and aerobic stimulation without going overboard, and combining that exercise with a thoughtful and healthy diet. It's all about being smart about how you do things.

When it comes to health, strong basal metabolism is an important aspect, but controlling insulin and glucose levels is even more important for maintaining health, and it doesn't involve hours upon hours slaving away in the gym, but a conscientious exercise and diet regimen that promotes optimal cardiovascular health and hormone balance.

Maintaining healthy muscle mass and combining it with a good diet keeps hormone levels optimally balanced, creating homeostasis in which Human Growth Hormone, Testosterone (for both sexes), and Insulin Levels remain in optimal range. When Glucose Sensitivity gets out of whack, this rewires the body, causing it to build body fat more quickly and inhibit weight loss as well as the ability to maintain a health body composition.

How Does Exercise Regulate Glucose Metabolism, Improving Body Composition and Health?

In an article published in the Journal of Clinical Endocrinology and Metabolism in 2011, researchers presented data which showed that insulin sensitivity is largely correlated with a patient's muscle mass. In fact, a ten percent increase in lean muscle mass led to an average eleven percent reduction in insulin resistance.

More Muscle Mass = Less Risk of Diabetes

This is the main reason that people with more muscle mass have a lower incidence of diabetes. When individuals have optimal insulin sensitivity, this means that the body responds swiftly to the influence of glucose in the body. Patients with poor glucose sensitivity are more prone to directly convert glucose in the blood stream into fat rather than converting it into immediately usable energy.

If the body is creating energy directly from blood sugar, this helps the body burn fat more effectively, and also improves overall, general hormone balance. By taking responsible steps in one's diet and lifestyle, it is possible to rewire the body by encouraging enhanced insulin sensitivity, keeping the body lean, strong, and full of energy.

Of course, this reiterates the fact that the scale doesn't really matter. Improving body composition is a process, and improving hormone balance takes time. By taking fitness and nutrition seriously and responsibly, you put your faith in the science behind your body, and it benefits you most to not think of numbers on the scale as goals, and you really don't have to think about them at all.

Don't Get Hypnotized by the Scale

People that focus too much on the scale get frustrated, because they often don't feel that the effort they've put in at the gym and at the dinner table is leading to the appropriate results. Becoming hypnotized by the scale blinds them to the physical changes occurring within the body and numbs them to the psychological and metabolic benefits that they are likely experiencing. This is actually one of the primary reasons why people lapse from their regimen, but it doesn't have to be that way!

Anyone that has ever made the effort to try to lose weight likely understands this plight, or even knows what it feels like to just give in and give up. It's easy to think of exercise and eating healthy as a simple give and take, where the effort you put in directly correlates with weight lost, but this is simply not the case. Every time you step on the scale, you're excited to see how much weight you've lost, but all too frequently, you've lost no weight, or even gained a bit, and with all that effort!

There's nothing wrong with using the scale as a source of motivation, but don't let yourself get caught up in numbers and strict goals. Allow your fitness regimen to be a process, and give in to that process. If you feel that the scale is a source or frustration for you, put the scale away for a week, or even two weeks, and just keep following your game plan. Come back a week or two later, look at yourself in the mirror and see if you notice any change. Take in your physique and recognize the benefits, then step on the scale. If you take time off from the scale, it makes it more likely that you will either see a noticeable change in your weight, a change in your shape, or both!

Dieting is a Lifestyle

That number on the scale represents only a microcosm of all of the changes that are going on in your body. The scale won't tell you you have more energy. The number on the scale won't make you feel better. The number on the scale doesn't even accurately represent your body composition! Understand that all that work that you are putting in at the gym is not all for naught, if you are sticking with a good exercise and diet regimen, your body is truly going through a metamorphosis, even if the number on the scale remains the same for days or even weeks at a time! You are more than a number!

The difference in volume between a pound of fat and a pound of muscle is positively huge, and in terms of your physique, is more important than the amount of energy each pound of muscle that you burn. In addition to this, your muscles help constrain and control the way that fat distributes across your body, so it even makes the body fat you still have less noticeable!

Understanding the science behind weight loss, muscle mass, and metabolism makes it easier to withstand the effort involved in a successful exercise and nutrition regimen. In regard to physical fitness, knowledge truly is power. Don't give in to the mental shortcuts like the scale that can discourage you and prevent you from reaching your goals. Just follow your plan, focus on gradual change, and appreciate the subtle positive changes in your physical and psychological health and in a matter of months, you'll both look and feel like a new man (or woman)!

benefits of-testosterone-therapy-for-hgh-pens-and-vials-women benefits of-testosterone-therapy-for-hgh-pens-and-vials-women smile smile

Twelve Steps to Enhance and Preserve Your Memory


Written by Dr. Welsh, Published on 12 September 2017

Twelve Steps to Enhance and Preserve Your Memory

One of the most worrisome aspects of the aging process is loss of memory. Many people can handle the idea of losing some of their physical capacity, but are absolutely horrified about their memory fading. The goal of this article is to provide you with some simple tips that you can use to sharpen your memory and preserve your brain from cognitive decline. Whether you are twenty or eighty, these tips can help you stay at the top of your game!

Step One: Drink Alcohol in Moderation

Although heavy drinking can have a negative effect upon your memory, numerous studies have shown that moderate alcohol consumption can have a beneficial effect upon your memory and cognitive function. This may seem surprising at first, but alcohol does have some anti-oxidant effects when used conscientiously, and this has been shown to benefit brain health.

Be careful not to abuse alcohol though. Alcohol abuse has a clear negative impact on your brain, leading to immediate (albeit temporary) cognitive impairment. Long term alcohol abuse can also impact the connections your neurons make with one another in your brain, preventing you from making memories and connections as easily.

But if you are smart with your drinking and can maintain moderate habits, there is ample evidence that light alcohol consumption can actually increase your cognitive ability. There are some studies that have been released recently that show that moderate drinkers outscore both hard drinkers and non-drinkers in certain clinical tests of cognition and memory.

Alcohol can also even reduce the risk of Alzheimer's disease. In one study conducted in France, researchers found that two daily glasses of wine reduced the risk of Alzheimer's by 45%!

Step Two: If You Are Suffering from Depression: Seek Help

Anything in your life that leads to chronic feelings of anger or anxiety can have a negative impact on your memory. Your brain only has so many resources to allocate, and if your brain is fixated on feelings of anxiety and depression, it is pulling resources away from your memory. Depression is the number one psychiatric condition that can eat at your memory and cognitive ability.

In many cases, the root cause of your memory issues can actually be the depression itself. One of the biggest symptoms of Depression is a breakdown in your ability to concentrate. The negative feelings that your consciousness generates removes your ability to concentrate on tasks which are actually important to you, or important to your life. Depression can keep you from holding onto thoughts, and can prevent you from being successful in school or at work because it drains your focus.

One of the reasons why Depression causes these cognitive lapses is because Depression significantly increases cortisol production by the adrenal glands. Elevated cortisol levels enhance your brain's fight or flight response and have a negative impact upon your higher level brain functions.

Depression has also been correlated with a decrease in the size of the hippocampus. The hippocampus is the central area of the brain in regard to short-term memory, so Depression can literally diminish your ability to store new memories. One study in particular showed that significant depression can decrease the size of the hippocampus by as much as fifteen percent.

The condition of depression also has an impact on the forms of memories that you can retain. Individuals with a predisposition toward depression are more likely to retain negative memories than positive memories, not because of any conscious effort on their part, but because their brains are just wired to do so.

Not all hope is lost, however. Studies have shown that medications that have been proven to combat depression, like SSRIs, have the capability to also restore the normal function of the hippocampus, as well as restore its size.

Step Three: Stay Active

Although historically, philosophers and scientists have thought of the mind and the body as two different entities, it is now crystal clear that the health of the body and the health of the mind are interconnected. Physical activity has the capability to kick-start the brain and increase your capacity to retain memories.

Obesity, for example, has a chronic and negative impact on the brain, and can even increase the risk of both Alzheimer's disease and stroke. Exercise is one way that the body takes care of plaque in the blood vessels and arteries, and if you remain excessively sedentary, the heart loses its ability to pump blood effectively, due to a combination of built-up plaque and lack of stimulation. We all know that this plaque build-up increases the risk of heart attack significantly, but did you know that these same issues with cardiovascular health can reduce the efficiency of your memory and cognition?

The brain needs more fresh nutrients and oxygen than any other organ of the body, and if cardiovascular conditions limit the amount of fresh, oxygenated blood that reaches your brain, then the brain will not be able to function at optimal capacity. You don't have to exercise five days a week to improve your cognitive health, however. Just try to regularly do things that get your heart pumping a little bit. Start jogging occasionally, or even just walk or do some laps up and down the stairs. Study after study has shown that the more active a person is, the more it benefits their cognitive health.

Step Four: Association and Visualization

One way to increase the effectiveness of your memory on a day to day basis is to engage in visualization. This means that, when you have something important that you know you need to remember, associate the memory with vivid imagery and use your imagination. By engaging in the creative part of your brain, you increase the likelihood that you will store the memory more effectively.

Try to actively make memories, and not passively expect yourself to store the memories. When someone tells you something important, don't just tell yourself you will remember it later, actively make the memory in your own mind. Dwell on it, and dwell on the implication of the memory.

You can also effectively use word association in order to more effectively remember important (and not-so-important) details, obligations, and memories. Associate what you are trying to remember with some other memory that you already have stored, so that when you think of one memory, it instantly recalls the other thing that you are trying to remember.

By creating emphasis in your own mind with visualization and association, you enhance or reinforce the thing that you are trying to remember, improving your overall memory, and practice good memory habits which will help you in the future.

Step Five: Pay Attention

This may seem simple and obvious enough, but this is actually one of the toughest aspects of memory for many people. Research has shown that it takes time to convert a short-term memory to a long-term memory. The average amount of time it takes to store a long-term memory is eight seconds. No matter how badly you want to remember something, you will have trouble keeping it if you do not hold it in your mind for at least eight seconds.

It's also important to do things deliberately if you intend on remembering them. Too often, we do things offhand, and put too much faith in our memory. Do you ever forget where you put your keys? Or your wallet? These sorts of mistakes happen because we simply toss things aside without actually engaging our brains to ensure that we know where they are later when we need them.

In situations where you know what you are experiencing is or might be very important in the future, reduce the distractions in your mind and take stock of what really matters. Put your phone away, take your mind off the television, and engage.

Step Six: Repetition

One useful way to store memories more effectively is to utilize repetition. When you meet someone for the first time, repeat their name back to them both when you are first introduced and when you depart. You can use repetition for common lapses in memory as well. Whenever you do something like put your keys away, remind yourself immediately where you placed them. This may sound weird, but by actively engaging your brain when you perform an action, you all but ensure that you will remember them later.

This can happen with names as well. Always take the time to mentally check yourself whenever you meet a new person. It can be easy to forget the name of someone that you like and get along with because you spent so much time thinking about the conversation and the social cues that you forgot to remember his or her name. This happens more often than you'd think, and it's embarrassing!

Step Seven: Chunking

Chunking is one of the most effective ways to store complex memories. Our brains only have a limited ability to store a certain amount of items at a time. For example, our brains only really have the capability to remember an average of seven numbers in sequence. This is one reason why credit card numbers are sixteen digits and social security numbers are nine digits: They are longer than most people's brains are equipped to handle.

One way to remember long numbers or other forms of information in through the technique known as chunking. Chunking is when you convert simple information into slightly more complex relational information. Essentially, you are turning two small memories into one larger memory in which the relationship between the two items enhances your storage capacity.

With numbers, for example, it may be difficult to remember a phone number, especially if it is from an area code you are unfamiliar with. Say the number is (256) 998-2356. With this number, you can combine the ten digits into three distinct memories. You can remember that 256 is a common number of megabytes for flash drives, 998 is two less than 1000, and that the last four digits are 23456 without the four.

You can also use this strategy to remember things other than numbers. Say, if you have to remember a group of people's names, you can associate them with each other based off of the first letters of their name, or group them together by where you met them. You can also use this to commit your grocery list to memory. Rather than think about everything you need as soon as you go in, categorize your needs, and remember small groups of items as you enter different sections of the store.

Step Eight: Method of Loci

Another effective means to enhance your memory is to remember things by associating them with their location when you last saw them. One of the most obvious examples of this occurs in the way that teachers remember their students' names. Over time, all of the students tend to settle into a preferred seating arrangement, and the teacher can remember a person's name more effectively when they stay in the same spot week in and week out. When someone is absent, they simply have to reconnect the empty seat with the person that is normally seating in the seat.

This also works well with remembering directions and the location of certain destinations. Some people remember most effectively by following street names and addresses, while others find their way around the world primarily by utilizing landmarks. Landmark navigation is an explicit form of using the Method of Loci for memory. Simply by seeing an object or intermediate location, you can remember where to go next by associating the step of the direction with the location where the turn is made.

Step Nine: Take Time to Take it Easy

Although your brain thrives on activity, it is also possible to overwork your mind at the same time. In order to prevent mental burnout, allocate time every day to things and people that you enjoy. Just like your body, your brain needs time to wind down and recover from activity in order to maintain optimal function.

Being overworked or suffering from excessive anxiety can reduce your focus and prevent you from keeping your mind in tip-top shape. As we mentioned earlier, your body and brain only have so much energy, and if you work yourself ragged or have a habit of letting your mind run around in circles inside your head, you are going to be too exhausted to keep your memory strong.

It doesn't matter how you do it. You can exercise. You can meditate. You can go hang out with your friends. Just regularly arrange for time for your mind to unwind.

Step Ten: Sleep to Enhance your Memory

Sleep is perhaps the most important time of the day for your memory. Even though your brain is busy gathering new memories during the day, it is at night when your body cements those memories that you have prepared for long term storage. When you sleep, your brain goes through a process known as memory consolidation.

Optimal memory consolidation is dependent upon healthy and deep sleep, and when you commit yourself to an abridged sleep schedule, or you toss and turn at night, you prevent your brain from optimally storing the memories that you have formed. This can affect all aspects of your life. Poor sleep can cause you to struggle in exams and it can keep you from functioning at your peak while you are at work. It can also prevent you from storing memories in your personal life, and it can drain you of the mental energy you need to remember the little things, like birthdays and anniversaries.

Step Eleven: Eat Well to Improve your Memory

Like we mentioned earlier, your brain functions at its best when it has all the fuel that it needs to function. Exercise helps circulate blood to the brain, and proper diet ensures that that blood is full of nutrients that your brain can use for optimization.

There are a number of foods in particular that have an impact on memory and cognition:

  • Omega-3s Studies have shown that Omega-3s have a significant impact on cognitive function. These nutrients are found in high concentrations in fish, including sardines, halibut, tuna, and salmon. Foods such as flaxseed, spinach, walnuts, and pinto beans have a lot of Omega-3s as well.

  • Fruits and Veggies Vegetables are great because they pack lots of nutrition in a small amount of calories. Most fruits and vegetables are very good for you because they are loaded with antioxidants which eliminate free radicals from your brain and help streamline its normal, healthy function. The best foods for your brain tend to be vegetables that are a deep and dark green, and fruits and veggies that are very vibrant in color like bell peppers, tomatoes, and watermelon.

  • Green Tea Green Tea is loaded with particular anti-oxidants known as polyphenols. There is evidence that Green Tea can enhance both memory and cognition, while also supplying some useful Anti-Aging Benefits as well.

  • Wine and Grape Juice These beverages, as well as beverages made from other dark fruits, such as blackberries or cranberries, are high in Resveratrol, a phytonutrient which has both been linked to improved blood flow as well as a reduced risk of Alzheimer's Disease.

  • Control Saturated Fat and Calorie Consumption A poor diet which breaks down the health of the cardiovascular system will have both immediate and long-term effects upon the health and function of the brain. Diets full of saturated fat and calories have been linked both to reduced cognitive function and an increased risk of dementia. Avoiding bad foods is just as important as consuming healthy foods when it comes to the health of your brain.

Step Twelve: Practice, Practice, Practice

In order to preserve your memory and your cognitive ability, the best thing you can possibly do is exercise your faculties as much as possible. This is a major issue both once people graduate from school and when they retire. You are so used to exercising your brain in a particular way regularly, that when you are no longer obligated to do so, you start to let your brain off the hook.

This is one reason why so many people seem to lose their edge when they retire. They don't have the outside motivation prodding them to keep their mind active. It's the same with physical exercise. How many professional athletes or college athletes have you seen go completely soft as soon as they aren't working out for their career? This is what happens to your brain when you suddenly have significantly less responsibility in your life, and you don't make the effort to keep your memory strong.

In order to stay as sharp as possible, make sure you find activities that can keep your brain hard at work on a daily basis. Volunteer, tutor, or find social groups that encourage you to think on your feet. Make your memory a game, and keep your brain working each and every day. By making an active and conscious effort to preserve your mental sharpness, you will keep your mind younger and more active!


Boost Metabolism to Lose Weight And Maintain Weight Loss


Written by Dr. Welsh, Published on 01 October 2017

In general, Metabolism refers to the chemical reactions that create a living being. Scientifically, it's a very broad term. In general terms, however, Metabolism refers to the human processes which sustain energy and burn fat in the human body.

Our metabolism is at its highest when we are young. In our adolescence and teens, boys and girls often seem to have bottomless stomachs, especially if they engage in any reasonable level of physical activity. Metabolism remains very high during the twenties as well. Around the age of twenty five, however, natural metabolism starts to drop.

After twenty five, you can expect your metabolism to drop somewhere between five and ten percent every decade, if you maintain the same level of activity. In the United States, the average adult loses somewhere between twenty and forty percent of their metabolism over the course of their adult life.

The good thing about metabolism is that it is heavily influenced by your choices and your activity level. There are a number of things that you can do to enhance your metabolism and increase your muscle building and fat burning power.

The rest of this article will provide you with some helpful tips that you can use in your day-to-day life to increase your metabolism naturally!

Tip One: Improve Your Sleeping Habits

One of the biggest factors which will control your overall metabolism is sleep. Numerous studies have shown that poor sleeping habits and sleeping patterns have a negative impact upon your overall metabolism. There are a couple of big reasons for this. One reason is that your Human Growth Hormone Production is intimately tied to healthy, deep sleep, and Low HGH Levels reduce your metabolism.

Another reason that Poor Sleeping Habits negatively impact metabolism is because the less sleep that you get, the more that you tend to eat. One study found that individuals that slept only five hours per night gained two pounds per week, compared to individuals that slept nine hours, who stayed at a stable weight.

Tip Two: Start Drinking Green Tea

Green Tea is a great drink for people that want to lose weight and increase metabolism. One reason why Green Tea is a great choice is because it has a powerful and delicious flavor while also being a zero-calorie drink. Green Tea is a completely guilt free beverage, and if you really need to add sweetener, there are sugar substitutes like Stevia which have no negative impact on health while also being a fine substitute for sugar.

This beverage is also an awesome choice for dieters because it is loaded with antioxidants, which both have the capability to preserve your health at the cellular level while also boosting your metabolism. Researchers found that the antioxidants contained within Green Tea have a direct positive impact on fat metabolism, and burn energy even when taking into account the caffeine content of the drink. Researchers found that healthy males that drank Green Tea had metabolisms which were around four percent higher than males that did not.

Tip Three: Intensify Your Workouts

All forms of exercise are good at increasing your metabolism, whether you are walking, jogging, or lifting weights. There are some forms of exercise that are more effective at boosting metabolism than others, however. The most effective means to increase metabolism through exercise is with a strategy known as High-Intensity Interval Training. This means that when you perform your normal exercises, you should incorporate sprints or other exercises which rely on bursts of energy.

One reason why these forms of exercise are so effective at increasing metabolism is that High Intensity Cardio and Weight Lifting have the ability to greatly increase your Human Growth Hormone Secretion. Although Human Growth Hormone is released at its highest levels while you are asleep, the hormone is also released in high quantities when you perform these intense exercises. By engaging in these exercises, you can kick-start your metabolism both during exercise and for hours afterward, increasing the weight loss and muscle building potential of your workout routine.

Tip Four: Never Miss Breakfast

Although Breakfast is no longer considered the most important meal of the day, the meal is incredibly important in regard to your metabolism. Even eating a small breakfast has a positive impact on your overall metabolism through the day. While you sleep, your body builds up cortisol levels until the levels reach a point which rouses you from your bed. Breakfast is like a reset button on these cortisol levels which energizes you with the calories contained within.

It's also beneficial to your metabolism never to have a heavy meal just before bed. Your body's metabolism slows to a crawl while you sleep, and more of the calories you consume are converted into fat. Late night meals also get your hormone balance out of whack and can make it even harder to get up in the morning.

Tip Five: Start Lifting Weights

In addition to High-Intensity Interval Training, just simple weight lifting has some impressive effects in regard to metabolism. Although you won't be maximizing your metabolic output with simple anaerobic training, you will increase the size and strength of your muscles, which will have positive benefits upon metabolism over time.

Weight lifting is also a powerful way to immediately burn calories. If you engage in a thorough weight lifting regimen, you can even burn as many calories as you would running. Combining both running and weight lifting provides the most significant benefits to your health, because running or other forms of cardiovascular exercise get your blood pumping, and weight lifting burns large amounts of stored energy.

Tip Six: Drink Lots of Water

One of the simplest ways to enhance your metabolism is to simply make sure you get a healthy level of water every day. There are a lot of good ways to do this, and don't think you are beholden to simply drinking water, but avoid sodas and other drinks that have a tendency to dehydrate! Studies have shown that people that remain fully hydrated with water throughout the day lose weight more quickly than those who do not.

One study found that after drinking a glass of water, metabolism increased around thirty percent in both male and female patients. The increase in metabolism initiated around ten minutes after consumption, and metabolism remained enhanced for thirty to forty minutes after drinking. One interesting outcome of the study was that researchers found that male subjects primarily increased fat metabolism, whereas female patients primarily saw an increase in carbohydrate metabolism.

Tip Seven: Add Spice to Your Meals

You may have heard the myth, but we just wanted to confirm that it is true. Spicy seasonings do have the ability to increase your metabolism. One of the simplest ways to increase your metabolic rate is to add a little cayenne pepper or some other form of spicy seasoning containing Capsaicin.

Studies have shown that adding seasonings containing Capsaicin has the capability to increase your metabolic rate by around eight percent on average. Capsaicin also benefits healthy eaters because it helps you feel more full more quickly.

Another study showed that males that consumed appetizers which contained hot sauce tended to eat an average of two hundred calories less than men that did not. Capsaicin is also recognized for having anti-inflammatory benefits, as well as for increasing blood flow and opening up blood vessels.

Tip Eight: Engage in Regular Cardiovascular Activity

Cardiovascular exercise is also another potent means to enhance metabolism. Cardio has the ability to increase metabolism for an extended period of time. One clinical study revealed that a forty-five minute bike ride had the capacity to increase metabolism over the course of the next twelve hours.

It's also easy to combine High-Intensity Interval Training into your cardiovascular exercise. At regular intervals in your cardio, enter a sprinting speed in order to engage your anaerobic muscle tissue and squeeze out extra energy burning power. A healthy exercise routine which combines cardio, High-Intensity Interval Training, and Weight Training will produce the maximum level of benefit. And don't forget to drink plenty of water!

Tip Nine: Start Drinking Coffee!

Okay, we realize that a lot of you already drink coffee, but did you know that coffee is highly effective at enhancing your metabolism? Coffee is a highly efficient means to get a jolt of caffeine without downing too many unnecessary calories. Coffee also delivers caffeine to the body quickly, and metabolism will slowly increase to a peak after around three hours. The caffeine in coffee increases your heart rate, which boosts your calorie-burning power.

Coffee also contains a few other natural ingredients which have the capability to increase metabolism. One of them is Chlorogenic Acid. This chemical has been shown to slow down the rate at which carbohydrates are absorbed, increasing the energy available to burn. Coffee also has two other chemicals which function very similarly to caffeine: Theophylline and Theobromine.

Tip Ten: Start Laughing!

In recent years, researchers have started to unlock the mystery of laughter. One reason that laughter is beneficial is because it acts as a natural stress reliever. Laughter is a physiological sign that you are at ease and you have your guard down. Laughter also produces benefits within the body. It opens up the blood vessels and allows blood to flow more freely through the body.

Laughter also increases metabolism, because it both engages the muscles and encourages optimal circulation. It doesn't take a lot of laughter to produce significant benefits either. Studies have shown that around ten minutes of laughter each day is sufficient to significantly boost metabolic rate as well as feelings of well-being. Give in to laughter, your body will thank you for it.


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