According to an article by Darin L. Steen and Dr. Mercola, The four most common mistakes people make are:

1.  Using the least effective type of exercise: regular cardio

2.  Too much cardio and not enough resistance training

3.  Doing too many sets per exercise

4.  Lifting a weight too fast

In this article, Darin and Dr. Mercola debunk common myths and provide solutions to these common mistakes.  They discuss the “Peak 8 Anaerobic exercises to help maximize HGH production.

Studies have shown that creating energy deficit by caloric restriction AND exercise to burn calories can lead to better lipid(fat) metabolism.  Diets that restrict carbohydrate intake combined with exercise can cause an increase in insulin sensitivity.

Another interesting fact this article discusses is that studies have shown that neural cells can divide into new neural stem cells.  A protein called Bone Morphogenic Protein(BMP) has been shown to shut down the ability of neural cells to divide into new stem cells.  Studies have shown that regular exercise decreases your body’s production  of BMP.  Yet another strong argument for the many benefits of exercise.

 In the article on Peak 8 exercises, Dr. Mercola discusses how the intense interval training can cause a spike in your body’s natural production of (HGH) human growth hormone.  He goes on to discuss how ingesting carbohydrate within 2 hours of doing the “Peak 8” can lead to the body’s production and release of Somatostatin.  Somatostatin is inhibitory to HGH, thereby negating the effects of the “Peak 8”.

It is important to remember that traditional sports nutrition for post workout recovery is recommended at a ratio of 4:1 carbs to protein.   That means consuming 80-100 g of carb to 20-25 g of protein as a post workout recovery meal.  NOTE: when doing “peak 8” to increase HGH, it is recommended to avoid carbs for 2 hours post workout.

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