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From the Desk of Dr. Len

What's More Important, the Number or Intensity of Your Steps

Dr. Len Lopez - Friday, March 31, 2017

dr len lopez, increase my testosterone, increase my growth hormoneIt’s not a trick question, both are important, depending on your overall goal.

 

There are a couple of things you need to understand.  First, as the intensity of your workout increases – your level of testosterone (TT) and growth hormone (GH) increases.  The more intense your workout – the more testosterone and growth hormone you produce.  Therefore if you want to burn fat and regain some lean muscle you need to stimulate your TT and GH. These are your natural anti-aging hormones.

 




If your workout is not that intense (walking, jogging, or any type of low intensity, aerobic exercise) you’re not going to cause as much of a surge in TT and GH.  Maybe that's why you've hit a plateau or sticking point?


*  Jogging is more intense then walking.
*  Running is more intense then jogging.
*  Sprinting is more intense than running…..do you get the idea?

 

If you are trying to change your body and burn off some body-fat and bring back some lean muscle.  You need to recruit TT and GH.  If you are more concerned about cardiovascular health, you might want to pay more attention to the number of steps.

 

Secondly, after age 35, we all begin to lose about a half-a-pound of muscle a year.  In a decade you will lose 5 pounds of lean muscle, which explains why so many people say, "I’m the same size as I was years ago, but I don’t have the same muscle tone.” 

 

This decline effects everyone, and the only thing you can do to halt it is regularly activate and spike your TT and GH with strenuous exercise.  Exercise alone is not going to stop this decline, because walking and jogging are a form of exercise and studies show that people who regularly do aerobic exercise still lose lean muscle. 

 

It’s the intensity of your workout that’s going to impact the amount of TT and GH you produce.  It’s that strenuous workout that is going to recruit those fast-twitch muscle fibers, as opposed to the slow-twitch muscle fibers.

 

Your workout doesn’t have to be long, but it needs to be strenuous, No Lolly-Gagging at the gym!  This is why high intensity interval training, burst training, sprinting, spinning, weight training and body weight exercises are the best formula for re-shaping your body. 

 

Here are 3 simple ways to increase the intensity of your workout…

 

  1. Increase the amount of weight
  2. Increase the number of repetitions
  3. Decrease the rest between sets

 

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FYI….when I finish a 5-10 minute workout with My WorkHorse….I am spent, I’m glad the workout is over and literally can’t do another rep.  


Lastly, there are 3 ways you can increase TT and GH. Exercise, sleep, and sex.  You find the one that works best for you!

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