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 TT
fat loss guidelines and if you use the TT workouts.

So
let's review the TT 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 TT 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 Dr. Mohr's TT Fat Loss Guidelines to
avoid the Western Lifestyle, and exercise and live according to the TT
lifestyle, and you'll look and feel fantastic - and YOUNGER!

3 sessions of 45 minutes per week for your fountain of youth,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training