HOW TO BECOME ATTRACTIVE AGAIN AND GET LOVERS

Lets be honest most training is about being attractive and getting sex maybe not all but most.

 I value having a comprehensive and regular exercise routine if you want to be and look more sexy.

Exercise is one of the major factors that will help you become optimally healthy and 
will give you profound benefits as you age. Being physically active helps you:

• Have great sex or better sex

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• find sexier partners

• Get high-quality sleep
• Lose, gain, or maintain weight (depending on your needs)
• Fight the common cold and flu
• Improve your resistance to infections
• Lower your risk of cancer, heart disease, and diabetes
• Improve your brain power to make you smarter
• Prevent and relieve chronic pain, including joint pain, osteoarthritis, and back and musculoskeletal pain1
• Banish depression and improve your emotional health2

I have been exercising regularly for over 45 years now. I used to be a former sub three-hour marathon runner. Back then, I, along with many people, believed that completing a marathon is the epitome of health.

But what I didn't know is that I was committing a major exercise mistake – one that could have severely damaged my health.

Why Marathon Running Puts Your Heart Health in Danger

I understand the drive that pushes many athletes to compete in strenuous marathons. However, if you examine the research, you will see that these strenuous activities may actually jeopardize your cardiovascular health.

You've probably heard stories of how physically fit marathon runners suddenly die in the middle of long-distance running events. According to one study, the rate of sudden cardiac deaths during a marathon is 0.8 per 100,000 participants – it's rare, but not unlikely.

Here's one notable example: a total of 11 runners have died while competing in the London Marathon since it began in 1981.

There are also reports of Olympic athletes who have died in the middle of strenuous training.

This is because excessive cardio training such marathons or triathlonsmay actually pose a seven-fold increase in your cardiac risk. Extreme cardio puts extraordinary stress on your heart, one that your body is not designed for.

This is a powerful lesson to anyone who engages in large amounts of cardio exercise.

But, here's good news: I have discovered a simple, high-intensity exercise routine that not only beats traditional cardio workout in terms of common exercise benefits, but also improves your human growth hormone production and helps delay aging – and you can do it in just 20 minutes, too!

Inspiration from Phil Campbell's Sprint 8

I have recently developed a technique called Peak Fitness, a form of high-intensity exercise that offers superb benefits to your overall health. It's a type of interval (anaerobic) training where you alternate short bursts of high-intensity exercise with gentle recovery periods.

Peak Fitness is patterned after fitness expert Phil Campbell's Sprint 8 workout. Phil, author of Ready, Set, Go! Synergy Fitness, is a veteran in the field of fitness, and has over 35 years of experience in training professional athletes. He has worked with over 18,000 athletes, teaching them how to run faster using the proper speed technique.

Phil helped me understand how to practically change my primarily cardio aerobic exercise program to one that actually increases growth hormone and provides more health benefits.

I have been doing Peak Fitness since April 2010 , and it's really made a remarkable difference in my fitness level

The Advantage of Peak Fitness over Regular Cardio Workouts

To understand how Peak Fitness works, you must first familiarize yourself with the three different types of muscle fibers:

1. Slow muscle fibers are your red muscles that are filled with capillaries and mitochondria, and contain a lot of oxygen.
2. Fast muscle fibers, which are also red muscles, oxygenate quickly but are five times faster than your slow muscle fibers. Power training, or plyometrics burst types of exercises, will engage your fast muscles.
3. Super-fast muscle fibers contain far less blood and less densely packed mitochondria. These are what you use when you do anaerobic short burst exercises.

If you fail to actively engage and strengthen all these muscle fiber types and energy systems, then you're not going to work both processes of your heart muscle.

A common misconception among many people is that cardio works out the heart muscle. Unfortunately, what you're really working is your slow twitch muscle fibers. You're not effectively engaging the anaerobic process of your heart.7

This is why you may not see results even though you spend an hour on the treadmill a few times a week. You're basically denying the natural physiology of your body because you're not working the other half of your muscle fibers, which are your fast-twitch muscles.

What's more, focusing on just traditional aerobic cardio and strength training, which only work your slow muscles, may cause your super-fast twitch muscles to decrease, leading to muscle atrophy.

This is what makes Peak Fitness superior to typical aerobic cardio exercises – it engages your fast and super-fast twitch muscle fibers, which has many beneficial effects on the metabolic systems in your body.

By engaging these fast and super-fast twitch muscle fibers, Peak Fitness promotes the production of human growth hormone (HGH), a synergistic, foundational biochemical underpinning that helps support your strength training and other exercises, so that they work to your advantage and help you burn off calories effectively.

Once you incorporate high-intensity interval training into your workout routine, you will feel immense benefits such as:

• Reduced body fat
• Dramatically improved muscle tone
• Firmer skin and less wrinkles
• More energy and libido
• Improved athletic speed and performance
• Ability to achieve your fitness goals much faster

Peak Fitness Exercises May Help Slow Down Aging

One of the major reasons why Peak Fitness is a phenomenal exercise is it promotes longevity. The anti-aging benefits of Peak Fitness can be attributed to its ability to:

1. Increase production of human growth hormone (HGH)8
Peak Fitness efficiently boosts your human growth hormone (HGH), also known as "the fitness hormone." HGH not only promotes muscle growth and effectively burns your excess fat, but also plays an important part in promoting overall health and longevity.
This means that the higher your levels of growth hormone are, the healthier and stronger you will be.
Unfortunately, once you hit age 30, your levels of HGH begin to drop dramatically, a condition known as somatopause or age-related growth hormone deficiency. As your HGH levels decrease, your levels of insulin-like growth factor-1 (IGF-1) also decrease, which is another important factor that affects your body's aging process.
This is why maintaining adequate HGH levels is crucial as you age. The longer your body is able to body produce higher levels of HGH, the longer you will likely experience robust health and strength.
High-intensity interval training workouts like Peak Fitness exercises help your body produce HGH naturally because they engage your fast and super-fast twitch muscle fibers.
This was confirmed by an eight-week study conducted by Phil Campbell and his colleagues. They discovered that a Peak Fitness session can result in an average 771 percent increase in HGH. They also noted increased fat-burning among the study participants.
2. Reduce age-related telomere shortening9
Studies have found that exercise, specifically high-intensity exercises like Peak Fitness, have a profound effect on the aging process of your cells.
Your body is made up of more than 10 trillion cells. One theory states that you age because your cells age. Therefore, you can control your aging if you control the aging process of your cells.
This is where stopping age-related telomere shortening comes in.
To learn what a telomere is, you must first know the typical structure of a cell: every cell has a nucleus, which has gene-containing chromosomes. The chromosome is made up of two "arms," with each arm containing a single molecule DNA – this is a string of beads made up of units called bases.
Every DNA molecule is about 100 million bases long. The telomere is located at the tip of each chromosome arm.
Every time your cells divide, starting at the moment of conception, your telomeres shorten. If you unravel the chromosome tip at the moment of conception, your telomere would stretch to 15,000 bases long. Once your telomeres have been reduced to about 5,000 bases, you will essentially die of old age.
There is just a certain intrinsic rate of telomere shortening that occurs just to keep you alive. However, telomere shortening is accelerated by factors like free radical exposure, trans fats, obesity, smoking, and other toxins.
Before, telomere shortening was believed to be unaffected by healthy eating habits or exercise. But now, researchers have discovered a direct association between reduced telomere shortening in your later years and high-intensity-type exercises, like Peak Fitness.
This is very exciting, because the prospect of being able to reduce telomere shortening —essentially stopping the cellular aging process that eventually kills you — is one of the most promising anti-aging strategies known to date. And it can begin with a proper Peak Fitness routine!

How to Do Peak Fitness Exercises

One of the major advantages of Peak Fitness exercises that I'm sure most of you will love is that it can be done in just 20 minutes. Take note that in those 20 minutes, 75 percent will be spent on warming up, recovering, or cooling down – this means you're working out intensely only for four minutes. That's pretty amazing, considering the many profound benefits that you can get in that short span of time.

The key to performing Sprint 8 exercises properly is to raise your heart rate up to your anaerobic threshold. Keep pushing at maximum effort for 20 to 30 seconds, and then rest for 90 seconds.

Here's a summary of what a typical Peak Fitness routine might look like:

1. Warm up for three minutes.
2. Exercise as hard and fast as you can for 30 seconds. To know that you're achieving the proper intensity, you should feel as if you couldn't possibly go on another few seconds. By the end of this 30-second period, you should reach these markers:
• You will be in oxygen debt, and will have difficulty breathing.
• You will begin to sweat profusely. Typically, this occurs in the second or third repetition, unless you have a thyroid issue and don't sweat much normally.
• There will be a rise in your body temperature.
• You will feel a muscle "burn" as your lactic acid increases.
3. Recover for 90 seconds.
4. Repeat the high-intensity exercise and recovery seven more times.

If you're out of shape, start with just two or three repetitions, and work your way up to eight – this is where the magic really starts to happen.

Always be mindful of your current fitness level, so you will not overdo the exercise when you first start out.

Remember, there's no "magical speed" when doing Peak Fitness – it's entirely different from one individual to another. Everything depends on your current level of fitness. Some people may reach their anabolic threshold by walking at a quick pace, while others may need to perform a mad dash to get the same effect.