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December 2014 Tips from IFBB Pros Presented by HGH.com

HGH.com Presents IFBB Pros & Tips: December 2014 Edition

Ready to workout like the IFBB Pros? In this month’s edition of HGH.com’s Tips from IFBB Pros, we’ve got quite the video lineup ready for you and we’ve added more to the dedicated Pinterest board. We start out with an extreme chest workout with Kai Greene, move onto an incredible feature-length video with a full-body workout from Dennis James and round it out with top-notch training with our friend, Ben White.

Powerful Chest Workout with IFBB Pro Bodybuilder Kai Greene

Workout your chest like the pros. IFBB Pro Bodybuilder Kai Greene pumps iron with IFBB Pro Men's Physique competitors, Jeff Seid and Alon Gabbay. Not only do you get an incredible half-hour chest workout with these pros, but they also share some significant insight along the way. Watch their technique and form as they do these exercises

  • Dumbbell Pullovers
  • Incline Barbell Press
  • Bench Press
  • Incline Dumbbell Flyes

Intense Two-Hour Workout with IFBB Pro Dennis James

Prior to entering the Mr. Olympia contest in 2003, IFBB Pro Bodybuilder Dennis James filmed this total body workout. This is the first feature-length, two-hour movie in the Titans bodybuilding series. Go through this vein-popping, muscle-rippling workout with Dennis that includes shoulders, triceps, chest, biceps, legs and back, along with posing.

Training with IFBB Professional Bodybuilder Ben White

What makes Ben White one of the world's strongest IFBB Pro Bodybuilders? From eating the right foods to doing different types of muscle-building exercises to taking the right supplements, Ben puts his everything into preparing for competition. In this video, Ben shows us what it takes for an incredible workout. As you’ll see in the video below, Ben insists on using heavy weights even when he has to pause mid-range for pictures to be taken.

We're proud to say that Ben is also one of HGH.com's sponsors. After taking HGH.com supplements, Ben stated, "While taking HGH.com products, I have been consumed with complements on the way my physique has changed in the past few months." Get to know Ben better:

Check out this tweet from HGH.com regarding Ben White:

Additional IFBB Pros & Tips on Pinterest

We’ve added even more tips and tricks from the IFBB Pros on Pinterest. From inspiration to perspiration to nutrition-related pins, this Pinterest board has it all from IFBB pros. Make sure to follow us on Pinterest as we'll continue to update this board and we'll be creating other bodybuilding-related boards just for you as well.

Follow Bodybuilding's IFBB Pros & Tips Pinterest board.

 




2014 Ferrigno Legacy Results: Top 5 Winners in IFBB Pro Bodybuilding, Physique and Bikini Contests

Meet the Winners of the 2014 Ferrigno Legacy, Held in Santa Barbara, California, November 28-29, 2014

While most of America was recovering from Thanksgiving indulgences over the past weekend, dozens of bodybuilding and fitness pros – and many more amateur bodybuilders and fitness enthusiasts – showed off their impressive physiques at the first annual Ferrigno Legacy in Santa Barbara, California.

The 2014 IFBB Ferrigno Legacy Pro event was held on Friday, November 28, and featured four competitions: bodybuilding, men’s physique, women’s physique and bikini. The 2014 NPC Ferrigno Legacy amateur competitions took place on Saturday, November 29, and consisted of more than 40 contests, including bodybuilding, figure, physique and bikini events in multiple classes and levels.

Reporter Tracy Lehr spotlights the inaugural Ferrigno Legacy event and interviews founder Lou Ferrigno for local news stations KEYT, KCOY and KKFX.

In addition to the physique, bikini and bodybuilding competitions, the 2014 Ferrigno Legacy featured a red-carpet event on Friday evening and a “Meet the Legends Q&A” on Saturday afternoon. Both were headlined by founder Lou Ferrigno and included numerous celebrities and bodybuilding legends.

Following are the top 5 winners for each of the 2014 IFBB Ferrigno Legacy Pro events:

2014 Ferrigno Legacy IFBB Pro Men’s Bodybuilding Champions
1. Ronny Rockel, Germany
2. Brad Rowe, Los Angeles, CA
3. Robert Piotrkowicz, Poland
4. Marius Dohne, South Africa
5. Omar Deckard, Los Angeles, CA

Ronny Rockel
Bodybuilding (1st)
Robert Piotrkowicz
Bodybuilding (3rd)

 

2014 Ferrigno Legacy IFBB Pro Men’s Physique Champions
1. Andre Adams, Kenosha, WI
2. John Nguyen, San Jose, CA
3. James Hurst, San Jose, CA
4. Frank Griffin, Philadelphia, PA
5. Damir Delic, Boise, ID

Andre Adams
Physique (1st)
John Nguyen
Physique (2rd)

 

2014 Ferrigno Legacy IFBB Pro Women’s Physique Champions
1. Jamie Postill, Alberta, Canada
2. Candrea Judd Adams, Jonesboro, GA
3. Leona Paula Muttoni, Brazil
4. Jane Santos, Harrison, NY
5. Marlene Koekemoer, South Africa

Jamie Postill
Physique (1st)
Candrea Judd-Adams
Physique (2nd)

 

2014 Ferrigno Legacy IFBB Pro Bikini Champions
1. Sarah LeBlanc, Houma, LA
2. Jade Carroll, Destin, FL
3. Lindsey Waters, Miami Beach, FL
4. Tatiana Koshman, Spring, TX
5. Breena Martinez, Concord, CA

Sarah LeBlanc
Bikini (1st)
Jade Carroll
Bikini (2nd)

See all photos here, taken by Ron Avidan

For the complete list of 2014 IFBB Ferrigno Legacy Pro rankings, visit http://contest.bodybuilding.com/results/28841. The 2014 NPC Ferrigno Legacy amateur rankings have not yet been posted online, but stay tuned and we’ll add a link here when those results are published.

Congratulations to all of the competitors who participated in the 2014 IFBB/NPC Ferrigno Legacy – your dedication and impressive form over the holiday weekend are certainly an inspiration to others!

Be sure to visit the HGH.com blog regularly for the results of other upcoming bodybuilding and fitness competitions.




L-Glycine Benefits, Uses, Side Effects and Functions

Discover the Function, Sources and Benefits of the Health Supplement Ingredient L-Glycine, or Aminoacetic Acid

Glycine – also known as L-glycine, aminoacetic acid or aminoethanoic acid – is the smallest of the 20 amino acids in the human body. It is considered a nonessential or conditionally essential amino acid, which means that it is normally produced by the body in sufficient amounts; however, dietary supplementation may be beneficial in times of illness or stress, or for the treatment of certain diseases. L-glycine is found in some food sources as well as in health and bodybuilding supplements such as HGF-MAX, HGH 30,000 Nanograms pills and spray, and whey protein mixes.

Functions of L-Glycine

As an amino acid, glycine is involved in protein synthesis. It appears to work in concert with L-glutamine to improve brain function, and it is one of three amino acids – along with proline and hydroxyproline – that make up the triple-helical structure of collagen. Evidence also suggests that L-glycine may stimulate human growth hormone (HGH) production, acting as a natural HGH releaser.

Sources of L-Glycine

The body manufactures glycine using another amino acid called serine. Dietary sources of l-glycine include protein-rich foods such as meat, fish, dairy and legumes. L-glycine may also be consumed as an ingredient within natural dietary supplements.

L-Glycine Benefits and Uses

Therapeutic uses of L-glycine include the treatment of schizophrenia, stroke and leg ulcers. It also appears to enhance wound healing, and may help protect the liver and kidneys from the harmful effects of certain chemicals. Evidence suggests that L-glycine functions a natural HGH releaser, or HGH secretagogue; as a result, it may have a beneficial effect on athletic performance, such as helping to build muscle and increase endurance.

Side Effects of L-Glycine and Potential Interactions

L-glycine supplements are generally considered safe for adults; no serious side effects have been reported, even at doses as high as 60 grams per day. A small number of people have experienced stomach upset, nausea or vomiting, which ceased as soon as L-glycine supplementation was discontinued.

While L-glycine appears to enhance the beneficial effects of most drugs used to treat schizophrenia, it has been shown to decrease the effectiveness of one particular antipsychotic drug known as clozapine (Clozaril). Patients taking clozapine should avoid L-glycine supplementation.

More detailed safety information on L-glycine side effects and interactions can be found on the NYU Langone Medical Center website. As with any medication or health supplement, it is best to consult your physician before taking dietary supplements containing L-glycine.

L-Glycine Research and Studies

In addition to research on the use of glycine to treat medical conditions such as schizophrenia and strokes, a number of studies have explored the impact of L-glycine on HGH secretion. One such study published in Acta Endocrinologica found that intravenous glycine infusions produced a significant increase in serum HGH levels. Another study cited in Nutritional Neuroscience indicated that an oral supplement containing glycine, glutamine and niacin increased HGH secretion in healthy middle-aged and elderly subjects. In Nutrients as Ergogenic Aids for Sports and Exercise, the author conducted a research review and summarized his findings; he noted that a number of studies concur that glycine appears to stimulate HGH release and promote creatine synthesis, which can be beneficial for athletes undergoing progressive weight training.

Several other studies have examined the effects of L-glycine supplementation in relation to athletic performance and recovery. In Medicine & Science in Sports & Exercise, researchers found that an oral treatment of glycine and L-arginine salt of alpha-ketoisocaproic acid calcium (GAKIC) increased muscle torque and work sustained during intense acute anaerobic dynamic exercise, and enhanced overall muscle performance by delaying muscle fatigue during the early phases of anaerobic dynamic exercise. A recent animal study featured in Connective Tissue Research explored the effects of green tea and glycine on tendinitis, which commonly afflicts athletes, and determined that a green tea and glycine diet has beneficial effects that aid in the recovery process of the tendon after tendinitis.

For additional L-glycine research, refer to the PubMed site sponsored by the National Institutes of Health (NIH).

HGH.com Supplements With L-Glycine

Athletes, bodybuilders and fitness enthusiasts can experience the beneficial effects of L-glycine for themselves with natural HGH releasers and bodybuilding supplements from HGH.com:

HGH Pills and HGH Spray – Whether you prefer HGH pills or an oral spray, Purity Select’s 30,000 Nanogram products promote growth hormone production with a powerful combination of L-group amino acids, including L-glycine. They are designed to support muscle growth, fat-burning, increased energy and other health benefits.

HGF MAX – Scientifically formulated to naturally boost HGH production, these Purity Select capsules contain a proprietary blend of ingredients including L-glycine and other amino acids, which can help build muscle, improve muscle tone, increase stamina and boost metabolism.

Multi-Pro Chocolate Whey Protein – With over 450 milligrams of L-glycine and 24 grams of protein per serving, Multi-Pro is a complete protein supplement that is intended to help users build muscle, reduce body fat and support immune system health.

CytoSport Vanilla Whey Protein – A single serving of low-lactose, low-fat, CytoSport whey protein contains 2 grams of L-glycine and 18 grams of protein. This delicious drink mix is formulated to help athletes increase lean muscle mass and accelerate recovery from intense training.

References (Function, Sources, Benefits/Uses and Side Effects/Interactions):

NYU Langone Medical Center. “Glycine”; published under “Herbs & Supplements”; last reviewed September 2014. <http://www.med.nyu.edu/content?ChunkIID=21751>

University of Maryland Shore Regional Health. “Amino Acids”; published in the “Medical Reference Guide” section; last updated April 23, 2014. <http://umm.edu/system-hospital-sites/shore-health/health/medical/ency/articles/amino-acids>

Lodish, Harvey; Berk, Arnold; et al. “Collagen: The Fibrous Proteins of the Matrix”; Molecular Cell Biology, 4th Edition; New York: W.H. Freeman; 2000; section 22.3. <http://www.ncbi.nlm.nih.gov/books/NBK21582/>

WebMD and Natural Medicines Comprehensive Database. “Glycine”; published under “Vitamins & Supplements”; accessed November 21, 2014. <http://www.webmd.com/vitamins-supplements/ingredientmono-1072-glycine.aspx?activeingredientid=1072&activeingredientname=glycine>

Research Sources:

Arwert, Lucia I.; Deijen, Jan Berend; and Drent, Madeleine L. “Effects of An Oral Mixture Containing Glycine, Glutamine and Niacin on Memory, GH and IGF-I Secretion in Middle-aged and Elderly Subjects”; Nutritional Neuroscience; October 1, 2003. <http://www.ncbi.nlm.nih.gov/pubmed/14609312>

Bucci, Luke R. “Micronutrient Supplementation and Ergogenesis — Amino Acids: Glycine”; Nutrients as Ergogenic Aids for Sports and Exercise; Boca Raton: CRC Press; 1993; chapter 6, section VI, pages 73-74. <http://www.crcpress.com/product/isbn/9780849342233>

Dannhardt, Gerd and Kohl, Beate K. “The Glycine Site on the NMDA Receptor: Structure-Activity Relationships and Possible Therapeutic Applications”; Current Medicinal Chemistry; August 1998. <http://www.ncbi.nlm.nih.gov/pubmed/9668194>

Kasai, K.; Suzuki, H.; et al. “Glycine Stimulated Growth Hormone Release in Man”; Acta Endocrinologica; March 1980. <http://www.ncbi.nlm.nih.gov/pubmed/7376793>

Stevens, Bruce R.; Godfrey, Michael D.; et al. “High-Intensity Dynamic Human Muscle Performance Enhanced by a Metabolic Intervention”; Medicine & Science in Sports & Exercise; December 2000. <>

Vieira, Cristiano P.; Da Ré Guerra, Flavia.; et al. “Green Tea and Glycine Aid in the Recovery of Tendinitis of the Achilles Tendon of Rats”; Connective Tissue Research; November 21, 2014. <http://www.ncbi.nlm.nih.gov/pubmed/25360832>




2014 NPC National Championships Results: Top 5 Winners in Bodybuilding, Physique, Figure and Bikini Contests

Meet the Top Winners of the 2014 NPC National Championships, Held in Miami November 21-22

Sunny Miami recently hosted hundreds of the nation’s top bodybuilders and fitness enthusiasts, who traveled to South Florida to compete in the 2014 NPC National Championships. Held November 21-22, the competition marked the last NPC pro-qualifying event of the season. The 2014 NPC National Bodybuilding, Physique, Figure and Bikini Championships comprised more than 30 contests, with overall winners announced for each of the six major categories.

2014 NPC National Championships Winners

The following listings feature the top 5 winners and overall winners for each of the 2014 NPC National Championship events:

2014 NPC National Bodybuilding Championships:

Men’s Bodybuilding Champions

Men’s Super Heavyweight Bodybuilding Winners:
1. Alexis Rivera-Rolon
2. Michael Lockett
3. Blair Mone
4. Russ Allen
5. Audrius Jegelevicius

Men’s Heavyweight Bodybuilding Winners:
1. Dominick Cardone
2. Allen Kuhl
3. Jermaine Bell
4. David Rienzi
5. Shawn Lindo

Men’s Light Heavyweight Bodybuilding Winners:
1. Arthur Reed
2. Freddie McCray III
3. Joseph Hubbard
4. Bobby Church
5. Cane Bishop

Alexis Rivera-Rolon

Dominick Cardone

Arthur Reed

Alexis Rivera-Rolon
Men's Super Heavyweight (1st)
Dominick Cardone
Men's Heavyweight (1st)
Arthur Reed
Men's Light Heavyweight (1st)


Men’s Middleweight Bodybuilding Winners:
1. David Paterik
2. Tank Moore
3. Robert Zavala
4. Fraijan Texidor
5. Lloyd Herford III

Men’s Welterweight Bodybuilding Winners:
1. Santiago Aragon
2. Denver Smith
3. Armando Aman
4. Larry Williams Jr.
5. Rafael Gonzalez

Men’s Lightweight Bodybuilding Winners:
1. Terrance Ruffin
2. Jon Marc Frazssier
3. Eric Hernandez
4. Kelly Bautista
5. Jeramy Buchanan

Men’s Bantamweight Bodybuilding Winners:
1. James Shumpert
2. Robert Freeman Jr.
3. Jayson Rivera Perez
4. Adam George
5. Rafael Campuzano

Overall Men’s Bodybuilding Winner:
Alexis Rivera-Rolon

Women’s Bodybuilding Champions

Women’s Heavyweight Bodybuilding Winners:
1. Susan Marie Smith
2. Anne Sheehan
3. Wendy Watson
4. Melissa Fanning
5. Jennifer Gutierrez

Women’s Light Heavyweight Bodybuilding Winners:
1. Miava Nelson
2. Kristina Mele
3. Nancy Porter
4. Yahaira Agosto Vives
5. Kristi McGrael

Susan Marie Smith

Miava Nelson

Susan Marie Smith
Women's Heavyweight (1st)
Miava Nelson
Women's Light Heavyweight (1st)


Women’s Middleweight Bodybuilding Winners:
1. Tomefafa Ameka
2. Cassie Bates
3. Heather Osborne
4. Erin Duggan
5. Sophia Seals

Women’s Lightweight Bodybuilding Winners:
1. Linda Smith
2. Vanessa Adams
3. Frauke Diaz

Overall Women’s Bodybuilding Winner:
Susan Marie Smith

2014 NPC National Physique Championships:

Men’s Physique Champions

Men’s Physique Class A Winners:
1. Jeremy Potvin
2. Yi Peng
3. Joshua Howard
4. Shaun Gaiser
5. Tony Duong

Men’s Physique Class B Winners:
1. Andre Ferguson
2. Isaac Miranda
3. Marco Rodriguez
4. Jorge Bianchi
5. Juliano Quimson

Men’s Physique Class C Winners:
1. Chase Savoie
2. Sly Hardy
3. Jeph Gabriel
4. Jarad Thompson
5. Michael Parker

Jeremy Potvin

Chase Savoie

Jeremy Potvin
Men's Physique Class A (1st)
Chase Savoie
Men's Physique Class C (1st)



Men’s Physique Class D Winners:
1. Logan Franklin
2. Kenneth Jones
3. David Bess
4. Cameron James
5. Rashaud Watson

Men’s Physique Class E Winners:
1. Aarin Moore
2. Justin Hassan
3. Evan Shy
4. Rahkil Edwards
5. Sheriff Taiwo

Men’s Physique Class F Winners:
1. Darnell Ferguson
2. Joseph Gass
3. Javon Walker
4. Khalfani Quartey
5. Bronson Colbert

Overall Men’s Physique Winner:
Logan Franklin

Women’s Physique Champions

Women’s Physique Class A Winners:
1. Dianne Brown
2. Stacey Norris
3. Kimberly Anthony
4. Laveka Smith
5. Tonya Griffin

Women’s Physique Class B Winners:
1. Jaquita Person-Taylor
2. Karen Yoakum
3. Katie Chin
4. Jodi Lyons
5. Lori Coppola

Women’s Physique Class C Winners:
1. Marcie Simmons
2. Valerie Giovanoli
3. Sydni Wisniewski
4. Jennifer Underwood-Kallas
5. Alicia King

Women’s Physique Class D Winners:
1. Erin Knecht
2. April Cosimano
3. Stephanie Sumiel
4. Zandra Starr Thomas
5. Jacqueline Garcia

Overall Women’s Physique Winner:
Marcie Simmons

2014 NPC National Figure Championships:

Figure Champions

Figure Class A Winners:
1. Nadia Wyatt
2. Rachelle Carter
3. Christine Camacho
4. Barbie Titus
5. Rosa Alanis

Figure Class B Winners:
1. Samantha Smitchko
2. Marlissa Jordan
3. Amy Phillips
4. Thona Gonzalez
5. Carie Bradshaw-Malone

Figure Class C Winners:
1. Tina Nguyen
2. Patricia Babineaux
3. Marianne Tomita
4. Tiffany Garrett
5. Kendyl Seawright

Figure Class D Winners:
1. Kassie Kemmis
2. Kelly Dominick
3. Kialeen Hay
4. Kristy Cisneroz
5. Leah Frye

Figure Class E Winners:
1. Jessica Ann Vetter
2. Shanique Grant
3. Kaylee Rae Flanagan
4. Holly Nelson
5. Andrea Pollard

Figure Class F Winners:
1. Paulina Mora
2. Sarah Sweeney
3. Allison Cote
4. Bryana Turner
5. Jaslyn Antonini

Overall Fitness Winner:
Samantha Smitchko

2014 NPC National Bikini Championships:

Bikini Champions

Bikini Class A Winners:
1. Brynn Gonzales
2. Andreanna Calhoun
3. Karene Gonzalez
4. Heather Jimeniz
5. Katherine Alcantara

Bikini Class B Winners:
1. Chrisstina Ortiz
2. Kate Abate
3. Arianna Gonzales
4. Erin DeBlois
5. Karie Kellogg

Bikini Class C Winners:
1. Jennifer Ronzitti
2. Kristina Olson
3. Angie Majeed
4. Kris Michelle
5. Michelle Sroda

Laurin Conlin

Brynn Gonzales

Laurin Conlin
Bikini Class E (1st)
Brynn Gonzales
Bikini Class A (1st)

 

Bikini Class D Winners:
1. Jaclyn Strell
2. Chassidy Smothers
3. Amber Callahan
4. Tana Walker
5. Tifanny Urrea

Bikini Class E Winners:
1. Laurin Conlin
2. Angela Okon
3. Vanessa Porter
4. Trina Simone
5. Jaclyn Polimeni

Bikini Class F Winners:
1. Lea Beaumont
2. Brianna Krause
3. Lisa Smiling
4. Meredith Freeman
5. Cassandra Marshall

Overall Bikini Winner:
Laurin Conlin

Kudos to all of the competitors who participated in the 2014 NPC National Championships. All of us at HGH.com send our hearty congratulations to the winners – your hard work certainly paid off! For the complete list of 2014 NPC National Bodybuilding, Physique, Figure and Bikini contest rankings, visit http://contests.npcnewsonline.com/contests/2014/npc_national_championships/.

Stay tuned to HGH.com for announcements regarding the results of other upcoming bodybuilding and fitness competitions.

 




Winners and Photos of the 2014 NPC Eastern USA Championship

HgH.com congratulates all the amazing bodybuilders and fitness athletes who participated in the 2014 NPC Eastern USA Championships in New York earlier this month.

This year’s national qualifying event took place the weekend of November 8 and featured many top bodybuilding, fitness, figure, bikini, women’s physique and men’s physique professionals and athletes.

Winners of the 2014 NPC Eastern USA Championships

Below are a few individual posing photos of some of the winners of the competition. For a complete list of winners and photos visit http://contests.npcnewsonline.com/contests/2014/npc_eastern_usa_championships

 

Dominick Cardone -Overall Winner
2014 NPC Eastern USA Championships Men's Heavyweight (1st)
Tifanny Urrea - Overall Winner
2014 NPC Eastern USA Championships Bikini Class D (1st)

 

 

Maya Kekahuna - Master's Overall Bikini Winner
2014 NPC Eastern USA Championships Bikini Masters Over 35 Class A (1st)
Michael Lynn -Men's Masters Over 40 (1st) Winner of the 2014 NPC Eastern USA Championships and Men's Heavyweight (3rd)

 

 

 

 




Holiday Workouts and Tips

Holiday Workouts and Tips

“Holiday workout” may seem like an oxymoron during this time of year when Halloween treats are still lurking around your house, you’re ready to gobble up some Thanksgiving turkey, and holiday parties and celebrations are right around the corner. If you don’t want to have a jiggly belly like jolly ol’ St. Nick, then we’ve got some holiday workout routines and tips to get you through. We’ve gathered together some rockin’ exercises and helpful hints for keeping your fitness goals on track throughout the holiday season. Plus, we’ve created a Pinterest board focusing on today's topic: Holiday Workouts and Tips.

The Secret to Sticking to Your Diet During the Holidays

How can you keep working toward your fitness goals throughout the holidays? Daniel and Kelly from Fitness Blender answer this question in a way that may surprise you. One of the major keys is to enjoy yourself, and stay away from the worry and guilt. The reality is that if you stick to your usual routine except for the few holidays, you should be fine to indulge on those days. It’s okay to splurge a little here and there, if you keep working out and eating clean the rest of the time. The real secret is to stay away from all of the treats coming into the workplace. If you do have some indulgences, don’t skip meals to try to counteract it. This won’t help at all in the long run. There’s a fun blooper section at the end of this video as well.

Helpful Holiday Hints and a Workout Too

Holiday parties and celebrations can wreak havoc on your healthful eating and workout habits. All of the sweet treats and indulgences that come with these events can be difficult to turn down, and being short on time can sabotage your workouts. Health and fitness consultant, Alycia Kluegl, provides some helpful holiday party tips and also shares a great workout. A few of her top tips are.

Don't got the party hungry. Limit alcoholic drinks. Socialize away from the food and bar.

Plus, the Power Three full-body workout she recommends, includes:

Jump Squats Push ups with Hip Extension Half Sit Ups

Pump up Your Holiday Workout

Vertical from Barstarzz leads us in a high intensity workout that's ideal for burning fat and building muscle. You can ban the bulge with this fast-paced workout that features:

High Knees Mountain Climbers Hardcore Burpees Pull ups Dips Push ups

The More the Merrier

We've put together a vast selection of exercises and tips to help you enjoy the holidays, while maintaining your fitness routine. Check out HGH.com's Holiday Workouts and Tips Pinterest board to stay motivated throughout the holiday season.

Follow our Holiday Workout Pinterest board.

 




How to Increase HGH Levels Naturally

Top 7 Ways to Naturally Boost Your Body’s Human Growth Hormone (HGH) Levels

By Dan Smith of HGH.com

In recent years, I’ve seen a growing level of interest in how to increase HGH levels naturally, particularly among bodybuilders and athletes. Given the controversy and issues associated with synthetic HGH injections, many people are seeking out natural ways to increase their body’s own production of HGH. This is something that I do myself, and it’s a topic I’ve often discussed with our HGH.com-sponsored athletes – IFBB pros Tricky Jackson, Ben White and Tara Silzer. So I decided to compile our top tips in one blog post, which highlights seven effective ways to naturally boost HGH levels.

HGH Basics and Functions

Before I get into our recommendations, let’s start with a quick review of the basics. Human growth hormone, also known as HGH, is a type of polypeptide hormone secreted by the pituitary gland. As the name implies, HGH triggers growth and repair of bone, cartilage, tissue and muscle. It also helps to improve body composition by increasing muscle mass and metabolizing fat. The pituitary gland produces its highest quantities of HGH during childhood and puberty to support the body’s growth and development. Once a child has reached full adult height, HGH production decreases substantially. In adulthood, HGH tends to be secreted in smaller bursts at specific times – during sleep, after exercise and in response to bodily stress or trauma.

Top 7 Ways to Naturally Increase HGH Levels

While the body generally follows its own set patterns for HGH secretion after puberty, there are a number of proven methods for boosting production on an ongoing basis:

1. Seek alternatives to synthetic HGH injections. While injectable growth hormones have been shown to increase HGH levels, there are a number of issues associated with this practice – including the high cost of injections as well as the fact that they are illegal without a prescription. Another lesser-known caveat is that pumping the body with high levels of artificial growth hormones may actually cause the body to decrease production of its own natural HGH. So, in the long run, it’s better to find natural ways to stimulate increased HGH secretion.

2. Get enough sleep. Since the majority of HGH production in adults occurs overnight during slow-wave sleep (or “deep” sleep), it is essential to get sufficient high-quality sleep – ideally, 7 to 8 hours per night. To help elevate HGH levels, try to adhere to a regular sleep routine: go to bed at the same time every evening and wake up at the same time each morning. It’s also important to have uninterrupted sleep, so avoid consuming alcohol or caffeine before bedtime, as they can interfere with normal sleep patterns. Try to minimize light and noise to avoid interruptions to your sleep schedule, and keep your bedroom at a comfortable temperature so that you don’t awake in the middle of the night shivering or sweating.

3. Adhere to a healthy diet. There is an inverse relationship between insulin and HGH – higher levels of insulin suppress HGH production. Therefore, it is critical to consume the right foods at the right time to regulate insulin levels and promote HGH release. Many experts recommend eating multiple small meals over the course of the day, and the majority agree that it is best to limit your intake of highly processed, complex carbohydrates (like white bread and white rice) as well as sugary food and beverages (including soda and sports drinks made with high-fructose corn syrup), as these can trigger a spike in insulin.

Your best bet is to build your diet around high-fiber, protein-rich foods, such as vegetables, fruits, nuts and beans/legumes. Opt for low-glycemic, slow-digesting carbohydrates like oatmeal, pears, apples, sweet potatoes and brown rice. To help minimize insulin secretion, try eating a low-carb, high-protein snack a few hours before bedtime – think nuts like almonds, pistachios and walnuts; pumpkin or sunflower seeds; edamame; hummus; yogurt; or cottage cheese.

4. Engage in high-intensity interval training. While proper sleep and nutrition are both effective ways to support a natural increase in HGH levels, exercise also plays a critical role. Many different types of exercise can help maintain a healthy body and regulate insulin levels, but high-intensity interval training in particular has the potential to naturally boost HGH levels. This occurs in direct response to the stress on your muscles, signaling the pituitary gland to secrete more HGH to repair the tissue. Several studies have examined the effects of this exercise-induced growth hormone response (EIGR) and determined the associated benefits.

5. Consume whey protein before and after exercise. Research has shown that consuming a rapidly absorbed protein, such as whey protein, may help promote optimal muscle building after resistance exercise. Another study found that consuming whey protein half an hour before resistance training can accelerate metabolism not only during exercise, but up to 24 hours after a workout. HGH.com offers several high-quality whey protein mixes designed to enhance muscularity and stimulate HGH production, including CytoSport Vanilla Whey Protein, Elite Chocolate Mint Whey Protein, Elite Butter Toffee Whey Protein, IsoBolic Vanilla Whey Protein and Multi-Pro Chocolate Whey Protein.

6. Practice occasional fasting. A healthy diet is vital to provide the energy you need to complete intense workouts. However, some studies have suggested that intermittent fasting may be an effective way to balance blood-sugar levels and trigger HGH release. If your workout schedule allows for it, you might want to try periodic fasting on any off days in your training.

7. Add natural HGH releasers to your dietary supplements. Unlike injectable HGH, which introduces synthetic chemicals into your system, natural HGH releasers stimulate your body to produce more of its own HGH. Look for HGH supplements that contain proven natural ingredients, such as L-arginine, L-glutamine, L-leucine, L-tyrosine, bovine colostrum and others. You’ll find many of these naturally derived ingredients in Purity Select health and bodybuilding supplements from HGH.com, including HGH 30,000 Pills, HGH 30,000 Spray, Somatropinne HGH, DBol-GH, Ana-GH and HGH Testosterone Plus.

Following these recommendations will help you increase HGH levels naturally and in a healthy way while also enabling you to attain peak physical condition. Are there any other tips and best practices you implement to boost your HGH production? We invite you to join the conversation and post your comments below!

References:

Besedovsky, Luciana; Lange, Tanja; and Born, Jan. “Sleep and Immune Function”; Pflugers Archiv: European Journal of Physiology; January 2012. <http://www.ncbi.nlm.nih.gov/pubmed/22071480>

Churchward-Venne, Tyler A.; Burd, Nicholas A; and Phillips, Stuart M. “Nutritional Regulation of Muscle Protein Synthesis With Resistance Exercise: Strategies to Enhance Anabolism”; Nutrition & Metabolism; May 2012. <http://www.ncbi.nlm.nih.gov/pubmed/22594765>

Godfrey, Richard J.; Madgwick, Zahra; and Whyte, Gregory P. “The Exercise-Induced Growth Hormone Response in Athletes”; Sports Medicine; July 2003. <http://www.ncbi.nlm.nih.gov/pubmed/12797841>

Hackney, Kyle J.; Bruenger, Adam J.; Lemmer, Jeffrey T. “Timing Protein Intake Increases Energy Expenditure 24 H After Resistance Training”; Medicine & Science in Sports & Exercise; May 2010. <http://www.ncbi.nlm.nih.gov/pubmed/19997003>

Harvard Medical School. “Growth Hormone, Athletic Performance, and Aging”; Harvard Men’s Health Watch; May 2010; accessed November 9, 2014. <http://www.health.harvard.edu/newsletters/Harvard_Mens_Health_Watch/2010/May/growth-hormone-athletic-performance-and-aging>

Ho, Kian Y.; Veldhuis, Johannes D.; et al. “Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man”; The Journal of Clinical Investigation; April 1988. <http://www.ncbi.nlm.nih.gov/pubmed/3127426>

Jackson, Joe. “Unlock Your Potential: How to Boost Your HGH Levels”; Men’s Fitness; accessed November 9, 2014. <http://www.mensfitness.com/nutrition/supplements/unlock-your-potential-how-to-boost-your-hgh-levels>

Nindl, Bradley C.; Pierce, Joseph R.; et al. “Twenty-Hour Growth Hormone Secretory Profiles after Aerobic and Resistance Exercise”; Medicine & Science in Sports & Exercise; October 2014. <http://www.ncbi.nlm.nih.gov/pubmed/24576855>





HGH.com Appreciates U.S. Military Veterans

In Celebration of All Military Veterans

For all of you who have served or are serving in the U.S. Armed Forces, we thank you. We appreciate everything you do to defend this great nation and our freedoms throughout your service. We've compiled a few inspirational military workout videos and photos for you, as well as a special tribute to all U.S. military veterans.

Workout Like the U.S. Navy SEALs

Navy SEALs train to fight and win, and firmly believe that, "Failure is not an option." They are amazing individuals who give their all every day. Today, we get a glimpse at the type of workouts Navy SEALs endure. Navy SEAL Instructor, Lt. Dana DeCoster, introduces us to some intense Navy SEAL workouts.

The first Navy SEAL workout we see consists of as many sets as you can do in 20 minutes of the following exercises as well as substitutions for those who don’t have the specialized equipment needed:

  • 5 Overhead Squats
  • 10 Glute/Ham Situps
  • 10 Glute/Ham Back Extensions

This video also covers a basic Navy SEAL workout where you do five rounds of each of the following exercises as quickly as you can:

  • Rope Climb (or 15 Pull Ups)
  • 30 Pushups
  • 50 Air Squats

There is one more workout in this video that covers three simple lifts, including:

  • Squat
  • Shoulder Press
  • Dead Lift

The workout consists of five sets of five repetitions for each exercise, increasing the weight for each set.

What It's Like to be Military Strong

Be inspired by this motivational Military Muscle video. Take a look at these service men and women who take their bodies to the limit. All of the individuals in this video are active duty, reserve or former military from the United States Marine Corp, Army, Navy, Air Force, Coast Guard and Seabees. And, they are all incredibly amazing too.

Thank You for Your Service

The HGH.com family appreciates all of the service men and women who have served our great nation in the United States Armed Forces. Thank you for your dedication, sacrifice and all that you do to serve, protect and defend our freedom. We found this Veterans Day video tribute we dedicate to you.

Military Bodybuilding Pinterest Board Update

We've added some more inspirational and motivational pins to HGH.com's Military BodybuildingPinterest board for you to enjoy.

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Bovine Colostrum Benefits, Uses, Side Effects and Functions

Discover the Function, Sources and Benefits of the Health Supplement Ingredient Bovine Colostrum

Bovine colostrum – also known as bovine immunoglobulin or simply as colostrum – is a milky fluid secreted by a cow’s mammary glands in the first few days after calving, prior to full lactation. Colostrum is also produced by humans and other mammals; however, the primary source of colostrum in dietary supplements is cattle. It contains a number of beneficial substances, including immunoglobulins, lactoferrin, proline-rich polypeptides, cytokines, growth factors, and other vitamins and minerals. Adults can obtain the benefits of colostrum through natural health and bodybuilding supplements such as HGH 30,000 Nanograms pills, DBol-GH, Growth Factor Plus and protein shake mixes.

Functions of Colostrum

The nutrients, antibodies and growth factors contained in colostrum contribute to the health and development of newborns. Similarly, these substances can have beneficial effects for adults when colostrum extract is consumed via dietary supplements. Immunoglobulin and lactoferrin have antiviral and antibacterial properties that support immune system function, while proline-rich polypeptides (PRPs) and cytokines help regulate immune system activity. Furthermore, the cytokines and growth factors in colostrum appear to enhance the protective and repair capabilities of the gastrointestinal (GI) tract. Colostrum’s growth factors are also believed to improve athletic performance, increase lean body mass, and accelerate muscle recovery and repair.

Sources of Colostrum

Female mammals secrete colostrum from their mammary glands following the birth of a newborn, before full lactation occurs. Infants consume colostrum during their first few days of nursing. Adults generally obtain colostrum through health supplements that contain bovine colostrum – the extract of a cow’s first milk.

Bovine Colostrum Benefits and Uses

Evidence suggests that the health benefits of bovine colostrum include supporting and stimulating immune system function, preventing infections, providing GI protection, treating diarrhea and colitis, and accelerating healing. Bovine colostrum is also used as an ingredient in human growth hormone (HGH) releasers and bodybuilding supplements, as the naturally occurring growth hormones in colostrum are believed to enhance athletic performance, improve body composition, and promote faster recovery from injuries and intense workouts. These performance-related benefits derive from the growth hormones’ ability to help increase lean muscle mass, metabolize fat for fuel, improve stamina, and stimulate cell and tissue growth.

Side Effects of Bovine Colostrum and Potential Interactions

Dietary supplements containing bovine colostrum are generally considered safe for healthy adults, as few side effects have been reported. However, individuals who are allergic to cow’s milk may also have an allergic reaction to bovine colostrum. There have been rare reports of side effects in HIV-positive patients, such as nausea and vomiting. Colostrum may contain high levels of naturally occurring estrogen, so patients with hormone-sensitive cancer should avoid it. There are no known interactions of bovine colostrum with medications. Information on bovine colostrum contraindications is provided on the Memorial Sloan Kettering Cancer Center website, while details on colostrum side effects can be found on WebMD. As with any medication or health supplement, it is best to consult your physician before taking dietary supplements containing bovine colostrum.

Colostrum Research and Studies

Considerable research has been conducted on the effects of bovine colostrum, particularly in relation to its health benefits and impact on athletic performance. Scholarly articles published in Human Vaccines & Immunotherapeutics, the Alternative Medicine Review and the British Journal of Nutrition explored the clinical uses of bovine colostrum and reported that hyperimmune bovine colostrum has been proven effective in treating diarrhea caused by rotavirus, E. Coli, cryptosporidium, shigellosis, C. difficile infection (CDI) and other GI infections.

In terms of athletic performance, body composition, and healing and recovery, numerous studies suggest that bovine colostrum can have positive effects. In the Journal of Applied Physiology, European researchers asserted that bovine colstrum has the ability to naturally increase levels of insulin-like growth factor 1 (IGF-1), which may promote protein synthesis. A review of studies published in Sports Medicine cited evidence suggesting that bovine colostrum supplementation is most effective during periods of high-intensity training and recovery from high-intensity training, producing improved intramuscular buffering capacity and increases in lean body mass. In the Australian Journal of Science and Medicine in Sport, researchers noted that bovine colostrum improves recovery time. Scientists reported in Nutrition that when bovine colostrum is combined with exercise, it may increase bone-free lean body mass in active men and women. And in the International Journal of Sport Nutrition and Exercise Metabolism, researchers stated that colostrum supplementation helped improve leg-press and upper-body strength and generated increases in muscle thickness, lean tissue mass and cognitive function in older adults during resistance training.

For additional bovine colostrum research, refer to the PubMed site sponsored by the National Institutes of Health (NIH).

HGH.com Supplements Containing Bovine Colostrum

Bodybuilders, athletes and fitness enthusiasts can reap the health benefits of bovine colostrum with these natural HGH releasers and bodybuilding supplements from HGH.com:

HGH 30,000 Nanograms Pills – Bovine colostrum is featured in the proprietary blend of ingredients in HGH 30,000 Nanograms capsules. These oral supplements are formulated to naturally boost HGH production while supporting muscle growth and recovery, enhanced muscle conditioning, increased strength and stamina, anti-aging effects and other benefits.

DBol-GH – With a proprietary blend of bovine colostrum and other active ingredients, DBol-GH is designed to help users achieve lean mass and muscle growth as well as anabolic muscle building. It also aids in muscle recovery during intense bodybuilding training. The ingredients are designed to stack and work together, delivering visible results and boosting HGH levels.

Growth Factor Plus – The active ingredients in Growth Factor Plus include L-group amino acids, soy protein isolate and 50mg of colostrum. This powerful combination is intended to increase bone density, improve bone and joint strength, and contribute to a measurable growth in height.

CytoSport EvoPro Berry – Each scoop of EvoPro Berry shake mix contains purified bovine colostrum extract and 26 grams of protein. The formula is more complete than whey, yet has very little fat or carbohydrates. This product has the potential to increase lean muscle mass, stimulate growth receptors and sustain an anabolic state for enhanced protein synthesis.

Mega Shake Strawberry – Blending colostrum extract with other powerful active ingredients, Mega Shake provides 32 grams of total protein per serving. It is formulated to help increase muscle tone, reduce body fat, provide energy, and support muscle growth and repair.

References (Function, Sources, Benefits/Uses and Side Effects/Interactions):

Memorial Sloan Kettering Cancer Center. “Bovine Colostrum”; published under “About Herbs, Botanicals & Other Products” within Integrative Medicine area of website; last updated April 29, 2013; accessed November 5, 2014. <http://www.mskcc.org/cancer-care/herb/bovine-colostrum>

Deuster, Patricia; Maier, Steven; et al. “Protein and Amino Acids Producers: Colostrum Protein”; Dietary Supplements and Military Divers: A Synopsis for Undersea Medical Officers, published by Uniformed Services University of the Health Sciences; January 2004. <http://hprc-online.org/dietary-supplements/files/DietarySupplementUMO.pdf>

Bruno, Gene. “Colostrum”; Smart Supplementation, published by Huntington College of Health Sciences; 2005. <http://www.hchs.edu/literature/colostrum.pdf>

WebMD and Natural Medicines Comprehensive Database. “Colostrum”; published under “Vitamins & Supplements”; accessed November 5, 2014. <http://www.webmd.com/vitamins-supplements/ingredientmono-785-COLOSTRUM.aspx?activeIngredientId=785&activeIngredientName=COLOSTRUM&source=3>

Research Sources:

Antonio, Jose; Sanders, Michael S.; and Van Gammeren, Darin. “The Effects of Bovine Colostrum Supplementation on Body Composition and Exercise Performance in Active Men and Women”; Nutrition; March 2001. <http://www.ncbi.nlm.nih.gov/pubmed/11312068>

Buckley JD, Abbott MJ, Brinkworth GD, Whyte PB. “Bovine Colostrum Supplementation During
Endurance Running Training Improves Recovery, But Not Performance”; Journal of Science and Medicine in Sport; June 2002. <http://www.ncbi.nlm.nih.gov/pubmed/12188088>

Duff, Whitney R.D.; Chilibeck, Philip D.; et al. “The Effect of Bovine Colostrum Supplementation in Older Adults During Resistance Training”; International Journal of Sport Nutrition and Exercise Metabolism; June 2014. <http://www.ncbi.nlm.nih.gov/pubmed/24281841>

Kelly, Gregory S. “Bovine Colostrums: A Review of Clinical Uses”; Alternative Medicine Review; November 2003. <http://www.ncbi.nlm.nih.gov/pubmed/14653766>

Korhonen, Hannu; Marnila, Pertti; and Gill, Harsharnjit S. “Bovine Milk Antibodies for Health”; British Journal of Nutrition; November 2000. <http://www.ncbi.nlm.nih.gov/pubmed/11242458>

Mero, Antti; Kähkönen, Jonne; et al. “IGF-I, IgA, and IgG Responses to Bovine Colostrum Supplementation During Training”; Journal of Applied Physiology; August 2002. <http://www.ncbi.nlm.nih.gov/pubmed/12133885>

Mitra, Amal K.; Mahalanabis, Dilip; et al. “Hyperimmune Cow Colostrum Reduces Diarrhoea Due to Rotavirus: A Double-Blind, Controlled Clinical Trial”; Acta Paediatrica; September 1995. <http://www.ncbi.nlm.nih.gov/pubmed/8652974>

Shing, Cecilia M.; Hunter, Denise C.; and Stevenson, Lesley M. “Bovine Colostrum Supplementation and Exercise Performance: Potential Mechanisms”; Sports Medicine; December 2009. <http://www.ncbi.nlm.nih.gov/pubmed/19902984>

Steele, Jennifer; Sponseller, Jerlyn; et al. “Hyperimmune Bovine Colostrum for Treatment of GI Infections: A Review and Update on Clostridium Difficile”; Human Vaccines & Immunotherapeutics; July 2013. <http://www.ncbi.nlm.nih.gov/pubmed/23435084>





November 2014 Tips from IFBB Pros Presented by HGH.com

HGH.com Presents IFBB Pros & Tips: November 2014 Edition

Get some quick tips and sage advice from some of the most incredible IFBB professionals. For the October 2014 edition of HGH.com’s Tips from IFBB Pros, we bring out the big guns with a quick tip from Steve Kuclo, as well as interviews with the world’s top IFBB bikini and fitness models. Plus, we get to see what life is like for IFBB Pro Karina Nascimento and we’ve added some awesome pins to our dedicated IFBB Pros & Tips Pinterest board to inspire and motivate you.

IFBB Pro Steve Kuclo’s Quick Tip

What’s the correct technique for doing a seated rear delt lateral raise? IFBB Pro Steve Kuclo provides demonstration for completing this bodybuilding rear delt exercise. As one of the main muscle groups that really pops when you’re on stage at a bodybuilding competition, the rear delts can also be well built by doing rear delt lateral raise. All you need is a couple of dumbbells, a flat bench and Steve Kuclo's know-how. Steve also shares whether you should use low, medium or high weight for the best results.

Advice from the World’s Top IFBB Bikini and Fitness Models

Let’s hear the top tips from the world’s best bikini and fitness models. They claim that, "anyone can do it!" When it comes to training, nutrition, taking the proper supplements, and having a personal trainer that cares about your health, consistency is key to get the most incredible results. Remember, it's not just a physical challenge, but it's a mental challenge as well. These IFBB leading ladies also share insight regarding setting goals, staying healthy and fit, and how to prepare for competition.

What's Life Like for IFBB Pro Karina Nascimento

Spend the day with IFBB Pro Karina Nascimento. From a radio show to working out to a photo shoot and more, we get to see how Karina spends her time two days before the New York Pro. Plus, check out what she’s eating and take a look at Karina on stage for the competition. Will she cave for what she craves?

More IFBB Pros & Tips on Pinterest

We’ve added more tips and tricks from the IFBB Pros on Pinterest. Make sure to take a look at this totally awesome Pinterest board filled with inspiration, perspiration and nutrition-related pins from IFBB pros. Stop back by often as we'll continue to update this board.

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