GH (Growth Hormone) stimulates protein synthesis in tissues— particularly muscle— and speeds the breakdown of fat to provide the energy for metabolism and cell growth. Growth hormone is a potent fat­ fighter. It makes fat cells release fat into the bloodstream and prevents them from storing new fat. Many recent studies have shown the fat-burn­ing properties of GH. Large-muscle, multiple-joint, high-intensity exercise increases growth hormone. IGF-1* levels peak nine hours after exercise, showing that GH influences metabolism for extended periods. British researchers found that post-exercise fat burning was directly proportional to GH release. The body uses fat as fuel at exercise intensities below 65 percent of maximum effort. This has prompted many experts to mistakenly recommend pro­longed low-intensity exercise for fat burning. Yet, well-controlled exercise training studies show that people who train intensely lose more weight than those who train at moderate intensities. Exercising at the higher intensity for 20 -30 minutes produces more growth hormone and consequently triggers more fat use for the rest of the day. (Growth Horm IGF Res, 15: 397-404, 2005)

* GH stimulates the liver and other tissues to manufacture and release IGF-1, which is responsible for many of the tissue-building and fat-burning properties of the hormone.

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