| These are not the reasons we do Lactate | | | | protein is inexpensive, low fat, low carb and |
| Threshold Training.What is it? | | | | convenient for a high protein shake.Animal Protein, |
| When muscles contract vigorously for long | | | | Lean Beef, Skinless Chicken , Turkey Eggs. A |
| periods, the circulatory system begins to lose | | | | wonderful, nutritious food!Fish |
| ground in delivery of oxygen (necessary for | | | | Good Oils. More good OIL not just more fat. |
| energy production). In these conditions the | | | | 20% - 30% of total calories. Specific Essential |
| breakdown of glucose is converted to lactic acid. | | | | Fatty Acids are needed for most of the bodies |
| As the lactate is produced in the muscles, it leaks | | | | hormonal functions. Olive, Sunflower or Canola oil |
| out into the blood and is carried around the body. | | | | for salads & cooking.Trim the fat out of the beef |
| If this condition continues, the functioning of the | | | | & pull the skin off the chicken and turkey.Lower |
| body will become impaired and the muscles | | | | Carbohydrates.Raw fruits & Vegetables are |
| fatigue very quickly. This point is often measured | | | | nutrient dense & fiber rich.Processed grains are |
| as the lactate threshold.Why Do We Do It? | | | | mostly useless, non nutritious calories with minimal |
| The aim of the training system is to saturate the | | | | fiber.More Raw Fruit & Vegetables.Way Less |
| muscles in lactic acid, which will educate the body's | | | | Sugar.Less bread & pasta. Use whole grains when |
| buffering mechanism to deal with lactic acid more | | | | you do enjoy the grain products.Eating five or |
| effectively. Thus raising the anaerobic (lactate) | | | | more servings a day of fruit and vegetables |
| threshold. It's not the lactic acid that causes the | | | | lowers your chances of getting cancer. |
| burn in the muscles as you exercise, but the | | | | Persons with extreme weight loss requirements ( |
| hydrogen ions released as the lactic acid leaks out. | | | | more than 50 pounds ) obviously have different |
| | | | needs than the average weight conscious person. |
| An elevation in blood lactic acid levels is a major | | | | Persons striving for a 5% body fat and rippled |
| trigger of growth hormone (HGH) release. | | | | abs probably also have different goals than simply |
| Increasing HGH, is beneficial for gaining muscle / | | | | enjoying a healthy life. |
| lean tissue and reducing fat.Aging: Many of the | | | | Recognizing that food is a sensual thing and to |
| physical and personal changes that are associated | | | | enjoy eating is certainly a simple pleasure. |
| with the aging process are directly related to the | | | | However being intelligent in sensual pleasures is |
| age related decline in Human Growth Hormone, | | | | certainly not an unheard of concept today. Fast |
| HGH. Many of the 'acknowledged symptoms' | | | | food is a luxury. I eat fast food. I enjoy ice |
| associated with 'maturing' are directly related to | | | | cream. Thank God I don't particularly like |
| hormonal demise. In 1996 the US FDA approved | | | | doughnuts.Dr. DiPasquali's diet allows you to low |
| HGH for treating symptoms associated with adult | | | | carb for 5 or 6 days per week and "binge" on |
| hormonal demise. The FDA approved that medical | | | | what ever you want for one or two days. This |
| signs and symptoms of HGH demise are parallel | | | | will make sticking to a "diet" easier and will |
| with the conditions associated with the | | | | eliminate the over whelming cravings that can |
| progression of aging: Fat gain, muscle loss, loss of | | | | dominate your sub conscious hunger center.This |
| energy, poor sleep, skin changes, bone density | | | | 'breaking' of the 'low carb' diet will also serve to |
| loss, libido issues .. all HGH related. Increasing HGH | | | | 'reset or raise' your basal metabolism. |
| has a on our skin, body composition, muscle tone, | | | | Cooking for Good Nutrition and Weight |
| mood, energy, sleep quality, and bone | | | | ControlChoose methods of cooking that will retain |
| density.Metabolism: Fat utilization requires HGH! | | | | flavor, color and nutrients. Steam instead of boiling |
| Low blood sugar triggers the secretion of HGH to | | | | vegetables. Avoid cooking at high temperatures |
| utilize fat for energy. The best time for HGH | | | | (except for quick stir-frying) and long cooking |
| stimulating exercise is in the morning after the all | | | | times. Both extended heat and liquid can destroy |
| night fast. If you cannot exercise first thing in the | | | | or leach out valuable nutrients.Add vegetables |
| morning, time meals so that you have several | | | | whenever possible to ensure your five-a-day |
| hours ( 2 - 3 ) to burn off the blood glucose from | | | | intake. Experiment with more veggie variety in |
| the meal, before you workout. A relatively hard, | | | | salads, try new vegetable mixes, include some |
| planned and synergistic workout will result in up to | | | | shredded vegetables in casseroles, and add |
| a 250% increase in HGH secretion.Posture and | | | | different vegetables to soups and stews. Use |
| Alignment: The constant total body movement | | | | chopped red or yellow peppers to "pep" up the |
| (infinite & constant movement variations ) results | | | | flavor. Try vegetable salsas and fruit chutneys as |
| in a constantly changing center of gravity. You | | | | accompaniments to meat or poultry in place of |
| instinctively assume a personally optimum posture | | | | heavy gravies or sauces. |
| and naturally fine tune the muscles of grace, | | | | When you use oil, select olive, sunflower or |
| balance, alignment and posture.Taking a week off | | | | canola oil. Drain off visible fat while cooking, blot |
| from training every 8 to 10 weeks is very | | | | pan-fried foods on paper towels to absorb extra |
| important for overall recuperation. Many people | | | | grease.Deborah Caruana RN, AAHRFP, NASM, |
| have a psychological barrier to taking time off | | | | ACE |
| from training. They feel like they are going to | | | | email: web: is a highly respected authority in |
| shrink. Not so. In fact after your week off for | | | | personal training for overall health and fitness, with |
| complete recovery you will usually come back | | | | more than 22 years of experience and success. |
| stronger and energized.This program is based on | | | | Her credentials include...Currently licensed |
| the research published by the recognized leaders | | | | Registered Nurse specializing in Rehabilitative |
| of HGH and AntiAging Research: Dr. Donald | | | | NursingMedical Exercise Therapist: certified by |
| Rudman, Dr. Ronald Klatz, Dr. Mario DiPasquali, | | | | AAHFRP, an internationally recognized physical |
| Sandy Shaw and Dirk Pearson. Renowned | | | | rehabilitation certificationMaternity Specialist Pre & |
| doctors, authors and scientists with findings | | | | Post Natal certified by Maternal FitnessPersonal |
| published worldwide. New England Journal of | | | | Fitness Specialist: certified by NASM, an |
| Medicine, several best selling scientific / technical | | | | internationally recognized certificationYoga |
| medical books and a multitude of magazine | | | | TeacherProfessional Health Member, National |
| articles. | | | | Organization of Fitness Instructors (IDEA), a |
| Dietary RecommendationsEat a high protein / | | | | leading membership organization of health and |
| lowish carb and fat meal 15 - 45 minutes after | | | | fitness professionalsDeborah Caruana RN, |
| exercise. | | | | AAHRFP, NASM, ACE |
| Five to Six small meals per day spaced 3 1/2 hrs | | | | email: for fitness needs including personal training, |
| apart.Protein | | | | books, vitamins and supplements, and information |
| No potential problem with consuming 1 gm of | | | | resources. |
| protein per pound of body weight per day. Whey | | | | |