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You can't always get what you want. But if you try, sometimes you'll get what you need. ~Rolling Stones song.

Current research supports a complete fitness program

anaerobic exercise, optimized with circuit training

aerobic exercise, optimized with interval training

& some stretching or yoga

For hormonal stimulation and weight loss do the aerobics first.   This will deplete blood glucose and stimulate fat metabolism for energy.  

• You will tend to "bonk" or run out of energy during the anaerobic portion of the program.

• The lower your blood glucose is when you exercise the more of a HGH spike you'll get because HGH is part of the fat metabolism equation. 

For optimal muscle gains you can do the anaerobic before the aerobic, this will allow for plenty of blood glucose energy for the weight lifting anaerobic portion of your program.  

The consensus (  Dr. Klatz, Dr. Giampapa and Dr. Di Pasquali ) is that the level of exercise for hormonal stimulation must be some what harder than the level of exercise required for cardiovascular benefit.

There are increases in HGH associated with relatively hard aerobics and relatively heavy anaerobic exercise ( weight lifting ).  Participants in the  Ultimate Aerobic & Anaerobic Synergistic Exercise  Program will experience increased serum levels of HGH.  

Interval aerobics, with  intervals as high as 80% VOx, followed by 20 - 30 minutes of circuit training anaerobics is optimal.  

• HGH peaks when blood glucose is low ( see chart ), the best time for HGH stimulating exercise in in the morning after the all night fast & 30 minutes to 1  hour after the HGH stimulating amino acid secretagogue stack.

  • If you cannot exercise first thing in the morning, time meals so that you have several hours ( 2 - 3 or more! ) to burn off the blood glucose from the meal before you workout. 

• Do anaerobics, heavier muscle building weight lifting, after the aerobic portion of your workout.  The aerobics will deplete blood glucose which will result in even higher HGH levels. see the above charts.

  • Older people lift weights too, from Yahoo

• A relatively hard, planned & synergistic workout will result in up to a 250% increase in HGH secretion.  

  • A light work out results in minimal HGH increase.  

  • Hard Aerobics for 20 - 30 minutes is better than 60 minutes of easy walking ( Strollin' & Yackin' ) type aerobics.

• Low blood sugar / glucose is conducive to HGH increases but is conducive to "bonking" ( running out of energy ).  

  • Increasing HGH levels and optimum workout performance are somewhat in opposition.  

  • Low blood sugar forces the body to burn adipose tissue ( FAT ) for energy.  

    •  Low blood sugar triggers the secretion of HGH to utilizes fat for energy.

    • Fat utilization REQUIRES HGH!

• Greg Watson's site has excellent information on blood glucose /  insulin and HGH.  Link to  Greg Watson's Site. 

• Eat a high protein / lowish carb & fat meal 1 hour after exercise.  

  • I gulp down 40 to 50  grams of Whey / Egg Protein add 10 grams of fiber ( Metamucil = carbs ) & take a Flax oil supplement. 

People with different metabolic rates and different body shapes need to workout differently. A person who tends to gain weight / fat easily needs more aerobics than a person who cannot gain a pound no matter what. We all know people of both types. We also probably  know the individual who is built like a "Brick Outhouse" ( that's good in the southern male vernacular ) and has never been in a gym.

There are three basic body types: Ectomorph, Endomorph and Mesomorph. Some of us gain weight with difficulty, some of us put on fat easily and some of us put on muscle watching television. The genetic differences between individuals is great. Body type has little to do with athletic ability or coordination, it simply relates to metabolism and genetic predisposition to gaining fat or muscle or staying lean.  Athletic ability and coordination (nuero-muscular connection ) are also tied to genetics but not to the body type / metabolism genes.

1. Ectomorph. The Ectomorph generally has a very high metabolic rate making it difficult for then to gain both muscle and fat. The Ectomorph is a naturally lean individual. Ectomorphs need less aerobics and should do anaerobic / strength building resistance training with reps in the 6 to 10 range.
2. Mesomorph. Mesomorphs are the guys who can come into the gym only occasionally but stay lean & pack on muscle very easily. Some mesomorph's are muscular, defined and have "six pack abs" with little or no exercise. Probably most professional body builders are mesomorphs.
3. Endomorph. Endomorphs are people who tend to put on fat. Endomorphs tend to have a lower metabolic rate. Endomorphs need to do more aerobics and higher rep, 12 - 20 reps, anaerobics in order to burn more calories. Plus adding muscle through anaerobic exercise will increase the basal metabolic rate, muscle burns more calories at rest than fat.

Simplistically these are the differences between the three basic genetic metabolic types. But ultimately metabolism is infinitely variable. Please do not make these categories strict " pigeon holes" to put yourself or workout partners in. Ultimately the Ectomorph has little Mesomorph in him or her. The Endomorph also has a little Mesomorph in him or her. This just that some of us after work a little harder to bring out the Mesomorph!  :-).

We boil at different degrees. ~ Ralph Waldo Emerson (1803-1882)

The amount and type of exercise required by each of us is different.  This synergistic exercise program is adaptable to all three body types.  

We all need aerobic exercise, however lean people obviously need less aerobics than heavy people.  

No matter what your body type the Ultimate Aerobic & Anaerobic Program will provide an excellent total body workout or an excellent warm up for your specific exercise program.  The combination of  lower body aerobics and upper body aerobics provides muscle stimulation with the resultant increased nutrient & oxygen rich blood flow to all the muscles of your body.

1. Ectomorph - Some aerobics ( 20 minutes, 3 times per week minimum )for cardio vascular fitness.  Low rep 6 - 10 with heavier weights to gain size.  Longer rest between sets, 45 - 90 seconds.
   • If you play a sport that requires, or your goal includes optimal physical condition, more aerobics are required!
   • For optimal cardio vascular fitness aerobic conditioning is required.
2. Mesomorph - Aerobics for cardio vascular fitness ( 20 minutes, 3 times per week minimum ).  A balanced program of low  rep for size & high rep for definition.
   • If you play a sport that requires, or your goal includes optimal physical condition, more aerobics are required!
   • For optimal cardio vascular fitness aerobic conditioning is required.
3. Endomorph - Lots of aerobics to burn calories / fat ( 30 -40 minutes, 3 -5 times per week ).  Higher rep 12 - 20 with lower weights and short rest intervals, 30 - 60 seconds between sets.

Workout Rhythm

A good cadence is to start a new set on the 60 second or 90 second mark.  I recommend watching a clock and working on a personal exercise pace or rhythm based on time.  The weight you can handle will decrease with shorter rests.  

Try to have each set last 30 - 45 seconds, over 60 seconds & it becomes aerobic.  

Set length can be controlled by the speed of each rep.  Try slowing down, 1 second up 4 - 5 seconds down.  Focus on form, count down .. up slowly.. down real slow.... WHEW!  Works for any movement. 

•  Slow movements with good form are best.  
• Time under load, you want the set to last at least 30 seconds & no more than 60 seconds.  This is a optimum time frame for anaerobic exercises.  This obviously does not apply if you're doing 1 rep with 300 lbs.
  • Speed adjustments & weight adjustment to fine tune failure within a few seconds.  
  • Focus.
• I think this goes back to my competitive swimming experience, we'd start a new sprint every so many  seconds, I find this an excellent technique to compliment anaerobic moments with a timing rhythm.  "ON THE CLOCK!"  every 60 or 90 seconds start a new set = 30 to 45 seconds rest.  

• An extra 30 or 60 seconds is allowed when changing movement and  weights & equipment must be adjusted.  But completing an exercise set does not mean stop.  You should be focused on rhythm and form and then you can get most benefit from your time invested.
• Follow these Magazine links for detailed exercise descriptions.

• "Low weight / heavy weight" resistance  is entirely dependant to your level of fitness, genetics, injuries, goals etc.  I recommend choosing a weight that will allow you to complete 3 - 5 sets of  8 - 15 reps with 30 - 45 seconds under load & with 30 - 45 seconds rest between sets.  The last rep on the last set difficult, or possibly you can not do a full # of reps WITH GOOD FORM on the last set.  

• Then, for fun, immediately pick up a lighter set of dumb bells & do more reps to failure!  Yeah! 

• It needs to be somewhat difficult to stimulate the muscles.  

• This professionally designed synergistic exercise program systematically exercises all the major muscle groups of the body in a thorough aerobic & anaerobic / resistive fashion.  

• Aerobics utilizing the muscles of the upper body is equally as effective as aerobics for the muscles of the lower body for cardiovascular / endurance training.

• In activities of daily living upper body endurance and strength are every bit, or even more important, as lower body strength and endurance.

• Heavy Hands Revisited, by Clarence Bass, is an excellent article on total body aerobics.

• Advanced.

  • In the middle of the treadmill / bike / climber aerobics, get off the equipment & do 1 set each of curl, military press, and tricep extension, a set of 30 -  50.  Use heavier dumbbells & do 30 - 50 reps of the exercises with the heavier weights twice during the treadmill / bike / climber aerobics.

• The participants in this aerobic exercise and strength building program experience a complete cardiovascular work out, muscle toning, calorie burning, metabolic enhancement, posture improvements, body shaping and weight loss in one complete program.

  • Current research recommends strength building, anaerobic exercise combined with an aerobic exercise program.

    • Aerobic Exercise is essential for weight loss, cardio vascular fitness and body-shaping.

    • Anaerobic exercise is essential for strength building & muscle gain.

  • Combining aerobic and anaerobic exercise is optimal.

  • Benefits of The Ultimate Aerobic & Anaerobic Exercise Program include: Improved Endurance, Strength, Range of Motion, Balance, Posture & Coordination

  • No matter what your fitness level is or what your goals are, you will look and feel better when you regularly participate in the Ultimate Aerobic & Anaerobic Exercise  Program. To be successful, you must incorporate a comprehensive exercise fitness program into your lifestyle (just like eating and sleeping).

The doer alone learneth. ~ Friedrich Nietzsche (1844-1900) 

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