Increase Natural HGH Without Injections, Sprays, or Pills

July 6, 2009

Time to talk about your body’s potent fat burning hormone: HGH. I wanted to let you guys know up front that this post isn’t a grand scheme to sell some sort of HGH supplement. There are some pills and supplements that can make a little difference, but this article will be dedicated to increasing your Human Growth Hormone (HGH) with just a solid diet and exercise routine. I’ve talked in passing about HGH in the past, but felt the need for a post that goes a bit more in depth.
natural hgh
[The science behind HGH is as simple or as complex as you want to make it. I will touch on how HGH works in your body, but mainly focus on actions you can take to increase this natural fat burning hormone in your body. Oh yeah, this picture is suppose to be a mad scientist.]

The Basics: What is HGH (Human Growth Hormone)?

Human Growth Hormone is a hormone that is naturally produced by your pituitary gland your entire life. When you are younger it is one of the factors in increasing your height. As you age it mainly plays a role in repairing and “turning over” muscle tissue…as well as breaking down fat in your fat cells. There are several other benefits to this complex hormone, but I want to laser focus this article on these benefits…maintaining muscle (or gaining muscle) & dropping body fat.

We Produce Less HGH As We Get Older

One of the major reasons that celebrities are injecting HGH is to maintain the level they had in their teens and early 20’s. By the age of 60, I have read that HGH can be as low as 25% of the level of a young adult. It seems that this decline begins to take place from the age of 30 onward. Maybe this is why so many people quickly put on weight in their 30’s. The good news is that it doesn’t have to be that way…keep reading if you refuse to become flabby as you age!

HGH Increases Dramatically With Short Intense Exercise

Every once in a while, you need to workout intensely to insure maximum release of your natural fat burning hormone. A strategic diet and staying active can get you decent fat loss results…but if you want to reach your fat loss results in much less time, you need to maximize your body’s output of HGH. Here are some workouts I have outlined that you can include in your routine to insure that this happens.

1) An Aerobic Workout Program That Forces Your Body to Burn Fat
2) Body Weight Circuits Are Kickin’ My Butt!
3) A Circuit Training Routine That Actually Makes Sense!

Fasting Is a Very Potent Way to Increase HGH

The problem with eating every few hours is that when insulin levels are too high, your body will not produce HGH. I like to think of insulin as a “fat storage” hormone and HGH as a “fat releasing” hormone. When food is present in your system, your body releases insulin to store nutrients into the cells in your body. When insulin levels are too high, your body cannot burn fat…since your body is in storage mode. When insulin is low, that is when your body switches to using fat for energy…this is also when HGH will kick in and help release stored fat for energy. Fasting is an easy way to make this possible. Of course you can’t fast all the time…so that is where Intermittent Fasting comes in as an amazing way to drop fat while maintaining muscle. It is a great eating strategy to maximize HGH release.

Getting a Solid Night’s Sleep Contributes to HGH Release

HGH gets released when you hit deep REM sleep. The main thing to maximize HGH during this time is to try to get at least 8 hours of solid sleep per night. I have gone through periods of my life where I was living off an average of 5 hours per night, but I always found it tougher (still possible) to stay lean during these times. Do what you can in this regards, because you will be healthier and live longer by resting well each night.

Some Pointers to Maximize HGH and Fat Loss

I like to stack everything in my favor when trying to stay lean or lose body fat, so here are some of the things I’ve learned that maximize HGH release and fat loss.

Go into every workout on an empty stomach
This tip is slightly controversial, but works nonetheless. Working out in a fasted state takes HGH release to a high level. You are taking advantage of an intense workout and low level of insulin…it creates a perfect storm for maximum HGH release. The arguments against this method involve the idea of having a lower intensity level, due to fasting. Here is a whole article I wrote that addresses this point: Fasted Workouts and Fasted Cardio vs EPOC – For Fat Loss

Wait one hour before consuming your post workout meal
The last thing you want to do after working hard to release HGH is kill it with a big release of insulin. A shake right after working out will stop the fat releasing actions of HGH. It won’t make a huge difference, since the workout will contribute to a calorie deficit…but why not stack all the odds in your favor? Here is an article I wrote on this subject: Post Workout Shakes? Not If Fat Loss is Your Goal!

Capitalize on HGH’s effect of releasing stored body fat
HGH will pull stored body fat out of your fat cells and release them as fatty acids into your blood stream. What happens is that your body will use some of these fatty acids for energy and the remainder of these fatty acids get stored once again into your fat cells. A way to burn even more of these fatty acids is to do a bit of “steady state cardio” during this short window of opportunity. I have outlined the exact technique in this little 3 page site I built a couple of years ago: Low Body Fat Percentage Course

The “HGH Flush” – An Indicator of a Good HGH Workout

Over 10 years ago I read about a term called the “HGH Flush”. This isn’t something discussed very often, but is a great indicator of a good HGH-releasing workout. I’ll just quote what I wrote on an earlier post…When your skin feels hot and a bit red and you are short of breath, you have achieved the HGH flush. Many people probably haven’t experienced a good HGH flush since P.E. class in junior high. Strive for this when you hit the treadmill (or other intense interval type workout).

Note: Again…I’m not against the use of supplements that encourage the release of your body’s natural HGH. My stance on injecting anything is to simply not do it. I also wouldn’t take any synthetic HGH of any type, but that is just my opinion. I have achieved outstanding results with just solid diet and exercise strategies.

One More Thing: This won’t be the last HGH post. There are many more issues to address. I wanted to do this post since most of my HGH articles were written close to 2 years ago. This will be a good starting point for me to expand upon the subject (depending upon interest levels).

Important Message: Although this site has received 25+ million visitors, I am starting from scratch and abandoning it. This site is dated and old school looking, terrible to read on mobile, etc.

It's like a Ford Pinto compared to my new site...which is like a Ferrari. Click the link to head over to my new site.

Starting Over...R.I.P. Fitness Black Book!


Thanks for reading all these years!



 

----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 29 comments… read them below or add one }

Norbi July 8, 2009 at 11:07 pm

Ohh and just so you know, I’m going for the “Cam Gigandet look”, who’s pretty darn lean, but has a decent amount of muscle mass to it too.

sandruzzo July 9, 2009 at 8:47 am

hi Rusty

great article.I know that intake fat before and after workout can lower your hgh level..they don’t love each other

ciao
Sandro

Donkey Lips July 9, 2009 at 1:40 pm

@ Sandro,

Just remember to intake plenty of fat though (at least 30% of your daily caloric needs) because fat is the most important nutrional component for testosterone in men. Lots of fat and a balance of carbs and protein for optimal testosterone levels. Too much protein in the blood or not enough fat will lower levels. So even if you avoid it around your workout just get it during other parts of your day still.

Michael July 9, 2009 at 3:26 pm

Are your points ordered according to there importance,as in is cardio exercise more important than short periods of fasting for increasing HGH levels? I found this post and the previous one to be very imformative( I had’nt even heard of HGH before the posts). Thanks for the imformation, I am looking forward to your next post.

Rahul July 9, 2009 at 3:31 pm

Hi Rusty,

Thanks, I’ll go for it and see what happens. Should I also reduce cardio a bit? Currently doing 3 days a week HIIT + Elliptical +Abs…

Thanks,
Rahul

Jason G July 9, 2009 at 3:59 pm

Patrick,

I have stretch marks and asked a few different doctors about them. I got prescribed a skin steroid from a doctor that helped a little. Mederma also helped get the red out. I would recommend taking Mederma for six months which is supposed to be where you stop getting results. Then I would use a cocoa butter lotion there after. Just remember that scar tissue is sensitive to sun light so a day out in the sun will get them red again for a day or so.

Jason G July 9, 2009 at 4:38 pm

Norbi,

I love this site and was really excited about it when I found it. I was a somewhat muscular heavy set guy who then got motivated by this site and as a result I am very close to looking very impressive. All humbleness aside this site seems to be more geared towards people who either need to lose weight or maintain their current body size. I sometimes find that Rusty has trouble saying “workout in the eight to twelve rep range and eat as much as possible without getting fat”. This is when I like to come in so Rusty doesn’t have to commit fitness black book blasphemy.

That being said I would recommend that you either cycle between periods of strength training (Rusty’s style training) and bodybuilding (eight to twelve reps to failure) or focus solely on body building. Planks are great for your abs when you are happy with their size but the abdominal machines at the gym can help add new size. You are also a person who could benefit from some deadlifts and/or squats until you reach your ideal size. Furthermore because you lost thirty pounds you probably have a little less muscle than before your diet. I believe that bodybuilding will activate muscle memory better than strength training so you will get some of your old muscle back (theory based on the nature of sarcoplasmic hypertrophy). However the growth hormone advice here is still applicable to bodybuilding . When you are happy with your size there is no better fitness site out there then this one at showing you how to become more cut and lean looking.

Patrick July 9, 2009 at 6:37 pm

Jason G
Thanks for the helpful information, can you get that mederma and cocoa butter lotion at a walmart or walgreens, if not where should I get it at? Thanks again man, Patrick

drew July 9, 2009 at 7:02 pm

These ideas absolutely work and I am proof. IF, HIIT, fasted state workouts, HGH flushing, good nights sleep. I can’t stop losing fat now, its crazy. Common sense now really. If you’re not using food energy for fuel and you still have energy, then you are using and burning fat!

Rafi Bar-Lev July 9, 2009 at 11:11 pm

Jason G,

Just wanted to say that you have a knack for giving simple yet amazing advice. It’s pretty impressive!

thomas July 9, 2009 at 11:40 pm

would you bulk/
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myra July 10, 2009 at 6:53 am

Hi Rusty,
Ive been following your advice for over a year, and you have helped inspire me to continue to work out and your posts are always very informative. I wish to thank you for that.

I have in the past, struggled to shift the last few lbs, but thanx to your site, i learnt about fasting and HIIT etc, I really have had no problem reaching my goal. I cant stress enough to other people out there who end up so depressed and lacking in confidence because of their size, how easy it is to lose those seemingly stubborn lbs so easily by following your posts such as this one. I really hope to god this catches on, and with your dedication to inform us on these lifestyle changes, i think your onto a winner . its certainly done me the world of good. so a personal thanks from me. xx

Mike OD - Fitness Spotlight July 10, 2009 at 4:23 pm

“You and Scott have mixed in some crazy ones on your site over the past year as well!”

Yes thanks to you we have started adding more bikini clad women. 🙂

…that and any excuse I can have to get up a picture of Jessica Biel I will take….now only if I could get rid of that restraining order….(kidding of course)

Patrick July 11, 2009 at 5:16 pm

Patrick,

You can get Mederma at Walgreens or on amazon.com. Good Luck!

Jason G July 14, 2009 at 4:46 pm

Ravi Bar-Lev,

Thanks I appreciate the encouragement. Your site looks like its a great resource to.

Jason G July 14, 2009 at 4:49 pm

Patrick,

It looks like you answered your own question. Just kidding. I think a couple of days ago I must have put your name in the name box. Sorry I will try not to steal your identity again.

Rahim August 21, 2009 at 3:59 pm

Great post Rusty. Now sleep is something that I’m definitely a victim of not getting enough of. But this cleared up a lot of misconceptions and ignorance that I had about HGH.

Tezza September 28, 2009 at 5:07 pm

Thanks for this. I’d heard of intermittent fasting and only eating 2/day from “primal eating” sites, but this explains WHY it works. This gives me more confidence to pursue it.

Yen January 19, 2010 at 5:21 am

This is such a great info! I just have few questions. Is it ok to do HIIT and weight training at the same time?? You said here that you should wait 1 hr before you can take your shake (I agree to that), but I hear from other people that you should take your protein shake right after your weight training. I’m a bit confused with the idea of taking your protein shake right after weight training. I would very much appreciate for your kind reply and any more info you can give. Thank you!

mina May 29, 2010 at 7:38 am

sir,
i am 22+ yr old. And my problem is my poor figure. Now,my weight is 37 kg and height is 4’9″. And my total body is not correct for my age.And i am fully vegeterian.so,solve my problem and give proper guideline of food routine. pls this answer send to my email-id adress. Thank u

An August 7, 2010 at 10:38 pm

Hi, I’ve got a question. The article says that HGH releases stored body fat as fatty acids into your blood stream. But if you’re sleeping, little calories are burnt. So won’t the remaining fatty acids just get stored once again into your fat cells.

uriel September 9, 2010 at 9:36 pm

i hope this works cause i have just bought some protein and don’t wan’t waste it

sleepig pills December 4, 2010 at 7:49 pm

lol that picture looks just like lady gaga.

Drew_Coy May 17, 2011 at 3:52 pm

Great post Rusty. I’ve got a great frame for an excellent build. Doing the VIMB routine right now with my older brother. I am 24, diagnosed with Lance Armstrong cancer, lol, had it removed etc. I’m great now, have to take Testosterone injections just to feel halfway normal and have any sort of energy. Still tired but working out and cardio have helped tremendously.

Well, since my cancer surgery in Sept. 2009, I have put on some weight due to hormone changes and lack of T. Have some belly fat I’m trying to get rid of. The cardio interval training and dieting focused around the HGH is brilliant. I will be sure to post results as soon as they are worth posting.

Starting the ESE diet this week.

Any other advice would be great!

Thanks a Ton,

Drew Coy

Niko - noeXcusefitness December 26, 2011 at 9:32 pm

I have been trialing a 24 hour fast once a week for the last 6 weeks with amazing results. My strength has continued to increase, while I have dropped my body fat percentage from 12 to 10%, all without any other changes to my diet or training. If you haven’t already, give IF a go. What have you got to lose?

Roberta Saum July 25, 2012 at 11:03 pm

I read about this in your vacation body blueprint book and for the last two weeks I have been working out fasted in the morning. The first day I did Ron’s “Extra Deluxe Barbell Interval Routine” which I LOVED. But the next day I started the Venus Index Phase 3 since it was just released to a few of us and it’s awesome. I have been doing the Venus workout every day and did one day of fasted running. The Venus workout are pretty advanced and take about 1.5 hours to complete, between this as being fasted my cardio is much less intense. Today I finally ate a late breakfast and headed to the gym for my Venus workout and HIIT and I felt incredibly strong.

Mainly what I wanted to say is that the fasted workouts are leaning me out fairly quickly and it works perfectly for me. I’ve never successfully been able to workout fasted in the past. I’m not sure what changed other than I’m must more fit now than when I tried it last year and I really don’t have much fat left to lose.

I find ESE fasts worked well for me when I needed to lose fat, but not when I’m lean (10%).

Since I’ve been working out fasted I’m essentially doing a mini fast every day (15-17 hours) and lifting (fasted) for 1.5 hours, and cardio (fasted) for 30 minutes to an hour, and then not having my first meal for 2 hours. IT’S WORKING, or I should say, it worked because I’ve got pretty good definition. I really don’t need to lean out any further and I’m surprised at how quickly this process worked. I will continue to work out fasted but will probably bring my calories up just slightly and I plan to get a DXA done in about a week and a half so it will be interesting.

Rusty, thank you so much for providing all this aweome information. I love being in a place where I can experiment like this.

manish pateriya January 4, 2013 at 9:05 am

mera kehna sirf itna hai ki vaisse to height 14-16 year me hi jitneee badtee , ok phir nahin badti. TNX.

Edwards May 1, 2013 at 1:06 am

I get good results with high intensity interval training and no sugar or carbs for 2 hours after training. I also use cold processed whey and an oral HGH spray that helps the body produce more growth hormone. I get blood tests to monitor my HGH and this protocol has helped to bring my blood levels of HGH indicators up to an optimum range. I also feel stronger and seem to have nicer skin.

Wesley July 5, 2013 at 8:04 pm

Just wanted to share some knowledge with everyone with a generic supplement that i originally wanted to use in my nootropic stack. I wasn’t aware of the performance boost it gives so one day I hit the gym and was super motivated and had one of the most amazing workouts, ever. Did more sets with more weight and it wasn’t a problem. Got home and read up on the stuff and it turns out it increases HGH levels naturally, and quickly too i might add.

So I started looking into that and lo and behold the all mighty supplement, Alpha GPC. Check out the reviews, the research on the interwebs. No worries, I just want to “pass it forward” in the form of knowledge as it has helped me out tremendously. Not only in working out as I found out as a side effect but also with improving my memory, cognition and quick-wittiness of the mind. It has changed my life. My mind feels refreshed as it did when I was a teenager.

Relax now, I don’t want to sell it to you, it’s a non patentable supplement that you can get from many respected supplement manufactures. Local health food store probably carries it but I got mine on amazon. I take 2 600mg pills in the morning with light breakfast and you feel it within 45 minutes; it stays with me the whole day.

Fun fact: they use this stuff in Europe to treat Alzheimer’s disease. It helps the body produce acetylcholine, the number one neurotransmitter in the brain. Read all about it on the net, but if this post was useful to you – please pass it forward for the benefit of men kind 🙂

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