Ask yourself this question

Why Am I WASTING Hundreds of

Hours On Exercise And Dieting?

Revealed: The Facts Behind The Key Youth Hormone
That You Simply Must Increase ASAP In Order To Really
Burn Fat, Build Lean Muscle and Stay Healthy!

Now You Can Do This Naturally Without Drugs or Pills!

Find Out How In This Free Special Report Courtesy of
Jon Benson, Best-Selling Author of Fit Over 40!


FROM THE DESK OF JON BENSON
March 30, 2007

Listen.

I don't care how long you exercise or how hard you diet. Unless you discover
how to maximize your natural growth hormone levels, you are spinning your
wheels.

Do you want to get twice, even three times the results from the same time spent
in the gym? How about burn up to SIX times more body fat using the same well-
planned workout and diet?

Then growth hormonenatural growth hormoneis the winning ticket.

Let Me Tell You How I Got This For Free
And How I!m Able To Share It With You Today

My good friend Lewis Wolk sent this mini-book to me today. He said, Jon, you
need to share this with your listin fact, just GIVE it to them!

Naturally I jumped at the chance. I always love to reward my readers and over-
deliver. I!m sure you don!t mind a free gift now and then, either!

This is a free chapter from his new e-book, All Star!s Secrets. Think of All
Star!s Secrets as The Bible of Fitness Interviews! In fact, this is just one of 14
pros interviewedbut Lewis was kind enough to give this to me for free and
allow me to pass it on to you.

You can read a REVIEW of Lewis! book here
http://www.fittobuy.com/allstars.php

FitToBuy.com is a fitness and motivational product review site. I did a review for
Lewis a while back, and I stand by every word. (Hint: You can even see some
sneak peaks by clicking on the link above.)

Meanwhile, enjoy Phil Campbell!s Growth Hormone chapter, included on the
following pages. Let me tell you a bit about Phil and the info to come

Phil Campbell, M.S., M.A., FACHE has been in the fitness industry for decades.
Now, he has written this how-to on maximizing your growth hormone levels
naturally. It!s shortonly a few pages. But don!t let that fool you. The principles
are golden.

Phil talks a lot about sprinting and runningbut keep in mind, I use the SAME
principles of oxygen debt and lactic acid training thresholds without running
at all. I do it in the gym. The trick is to train with minimum rest between sets and
always go for a good burn.

But there!s more to it than that. You need to read Phil!s report for yourself, and
then dive into the natural Growth Hormone solutions he offers.

You!ll find that by applying simple tricks, like keeping your body warm during a
workout, you can naturally increase your fat-burning, youth-restoring Growth
Hormone levelsnaturally, without risky drugs or supplements!

Sincerely,



Jon Benson
Author, Fit Over 40

P.S. Do you want to learn a LOT more about dieting for Growth Hormone
release, training routines that will naturally elevate your hormones and can help
you burn a lot more fat? Then go here: http://www.allstarssecrets.com now!







All Star Trainer's
Secrets to Maximum
Muscle Gain and
Maximum Fat Loss in
30 Days 2004








Phil Campbell

- The Internet's best known trainers show you their exact step-by-step,
day-by-day workout plans!

- Each expert answers the specific question: "How can I gain maximum muscle and lose
maximum fat in the next 30 days ?

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Copyright
Copyright




Copyright 2003,2004 by Lewis Wolk
All rights reserved. No part of this publication may be
reproduced or utilized in any form or by any means, electronic or
mechanical, including photocopying, recording, or by any
information storage or retrieval system, without permission in
writing from the author.



MEDICAL DISCLAIMER:
These programs are for educational and informative purposes only and are not intended as medical or
professional advice. Always consult your doctor before making any changes to your diet or nutrition program. The
use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the
purpose of these programs. The purpose of these programs is to help healthy people reach their cosmetic fitness
goals by educating them in proper nutrition and exercise guidelines.

No health claims are made for these programs. These nutrition and exercise programs will not help cure, heal, or
correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered
dietitian, or clinical nutritionist.

If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical
condition or metabolic disorder requiring special nutritional considerations, we suggest you consult a health care
professional with a clinical nutrition background (MD, RD, or CCN) for your special nutrition program.

Your nutrition plan will not be effective by itself. You must combine a good diet with an appropriate exercise
program for optimal results. If you have been sedentary and are unaccustomed to vigorous exercise, you should
obtain your physician's clearance before beginning any exercise program.

The American College of Sports Medicine (ACSM) recommends that apparently healthy individuals who are male
and over 40 or female and over 50 to have both a physical exam and a diagnostic exercise test prior to starting a
vigorous exercise program. A diagnostic exercise test and physical examination is also recommended in
individuals of any age who exhibit two or more of the major coronary risk factors (smoking, family history of
heart disease, elevated blood cholesterol, elevated blood pressure, and diabetes). Any individual with a known
history of heart disease or other heart problems should be required to have a medical evaluation including a
graded exercise test before engaging in strenuous physical activity.

The ALLSTAR authors and publisher shall have neither liability nor responsibility to any person or entity with
respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or
damage caused or alleged to be caused, directly or indirectly by using any information described in this course.

ACKNOWLEDGEMENTS:
It has taken me a long time to put together the acquired knowledge from some of the Internets finest fitness
professionals that I am about to share with you, and throughout that time I have been surrounded by the best of
people. I wish to express my heartfelt thanks to my family for there support on this project

Finally, I would like to express my sincere thanks to you the reader with whom I feel a special bond because like
myself you are searching for knowledge that will in the end help us to better ourselves. I know over the next few
weeks and months as you see the changes to your body you will realize how worthwhile the effort and
commitment has been for you .

3




Good luck, and please keep in touch. I would truly love to have a letter from you describing your success. I n
fact, I would like you to make that one of your goals. In thirty days, write me a short letter and let me
know how you used this material to reach your goal. You might even include before-and-after pictures. If you do,
I'll double your FREE atozfitness members area membership to give you a full year of access for your time.

And remember this: I respect you and that there are lots of people out there who-like me-definitely want to see
you succeed. And you're not alone in this; Ill always do my best to find an answer to any of your health and
fitness questions. Here's to your health!

Wishing you health and happiness,

Lewis

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Phil Campbell




How to Increase the Most Powerful Bodyfat Cutting,
Muscle Building Substance in Your Body Without
Injections!

by Phil Campbell, M.S., M.A., FACHE

Ask any nationally ranked bodybuilder about the best way to build muscle and cut
bodyfat quickly, and youll hear about growth hormone injections, (which are not
recommended and can be extremely dangerous, by-the-way).
This chapter will show you the latest research on this subject and exactly how you
can increase growth hormone naturally without injections to maximize muscle and
lose fat in the next 30 days. Its a simple concept, but it will work wonders. On the
days when youre not working legs, add a 20-minute anaerobic sprint session to the
end of your workout.
This simple addition to your training plan will make your body increase the most
powerful muscle building, bodyfat cutting substance known in science, growth
hormone.
Growth hormone
Growth hormone is the same substance that makes children grow several feet taller
in a few short years, and your body produces it naturally unless your inject growth
hormone for its anabolic impact - and thereby teach your pituitary to produce less.
Growth hormone injections are given to children with clinical stature growth problems
to help them grow normally. Increasing growth hormone in adults that have reached
their full height will not make them grow taller, but will pull the bodyfat off and
increase muscle size, definition and muscle separation.
When growth hormone is increased via injections, on average, not the best case, but
on average, a man weighing 200 lbs will pull off 28 pounds of bodyfat while putting
on 16 lbs of lean mass.
Anaerobic sprinting types of exercise - running, cycling, swimming, cross country
skiing - are shown by medical researchers to make the body release significant
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amounts of the most powerful "fitness hormone" in your body. (Impact of acute
exercise intensity on pulsatile growth hormone release in men, 2000, Pritzlaff).
USA Today reported that over 250,000 Californians inject growth hormone for its anti-
aging benefits.
"A growing body of evidence suggests that higher intensity exercise is
effective in eliciting beneficial health, well-being and training outcomes.
In a great many cases, the impact of some of the deleterious effects of
aging could be reduced if exercise focused on promoting exercise
produced growth hormone."
("The exercise-induced growth hormone response in athletes," Godfrey, Sports Med.
2003;33(8):599-613.2003)
Workouts designed unleash the most powerful body fat cutting, muscle
building substance known in science!
Researchers show that growth hormone can be increased in men by as much as 530
percent through sprinting activities. Anaerobic sprint workouts can be done in many
different ways--running, swimming, cycling, cross-country skiing. Even a heavy leg
day in the gym may do the trick. If your favorite cardio machine-stepper, elliptical,
cycle or treadmill-will get you really out-of-breath by pumping hard and fast, it will get
the job done!
How to reach the four growth hormone release benchmarks
A particular threshold of exercise intensity must be achieved before human growth
hormone can be released, (Effect of low and high intensity exercise on circulating
growth hormone in men, 1992, Felsing).
This release threshold is determined by achieving all four HGH release benchmarks
during training. Youll see this important information next. However, I cant over
emphasize how essential it is for you to become a master at reaching these
benchmarks during workouts. It means the difference in burning calories and winning
the grand prize of training - having the full synergistic blast of HGH flood your system
with natural fat burning, muscle toning & building, anti-aging properties. Thats all.
Oxygen Debt
The out-of-breath condition resulting from high-intensity exercise during anaerobic
training is an unmistakable HGH release benchmark. This is one of those conditions
where youll know it when youve arrived.

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Oxygen demand and availability is an important regulator in the bodys release of
HGH during exercise, (Regulation of growth hormone during exercise by oxygen
demand and availability, 1987, Vanhelder).
Unlike other methods of fitness training, the goal of anaerobic exercise is actually to
propel you into a winded state. The word anaerobic means without oxygen.
After performing 8 to 10 seconds of 90 - 100 percent maximal high-intensity effort
(like sprinting), or 20 to 30 seconds of 70 to 90 percent high-intensity anaerobic
exercise (like hard intervals), the body experiences oxygen debt.
During recovery from this state, the body pays back the oxygen debt by increasing
the heart rate and supplying oxygen to the blood with hard, rapid breathing. And the
oxygen debt generated during exercise triggers growth hormone release.
WARNING
Anaerobic exercise forces the heart muscle to pump fast and hard
to pay back the oxygen debt caused by this form of exercise. See
your physician before attempting anaerobic training. Even young
athletes need to buildup to anaerobic capacity.
Muscle Burn
The burning sensation that you feel in your muscles during exercise is caused by
lactic acid. And reaching the muscle burn stage corresponds with release of HGH
into your body. In fact, researchers show that HGH is released 16 minutes after
reaching the lactic acid threshold.
Lactic acid is a by-product of being oxygen deficit during high-intensity exercise.
The lactic acid induced muscle burn is somewhat like a self-defense mechanism of
the body. It lets you know that youre exercising anaerobically. Reaching the muscle
burn stage during training is a noticeable sign that an important HGH release
benchmark has been achieved.
Increased Body Temperature
A third benchmark that must be reached to increase HGH is to turn up your body
heat during fitness training. Researchers show that increasing body temperature is
an important HGH release benchmark, (Role of body temperature
in exercise-induced growth hormone and prolactin release in non-trained and
physically fit subjects, 2000, Vigas).
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A good warm-up should raise your body temperature by approximately one degree
and this is necessary for HGH release. Even in freezing temperatures, body heat can
be raised by wearing adequate clothing. Dont let cold weather be an excuse not to
exercise. There are temperatures, however, that will preclude HGH from being
released. Use common sense. In most cases, however, working up a good sweat
during training should accomplish this growth hormone release benchmark.
Adrenal Response
The University of Virginia research team identified the adrenal hormone release
function as possibly playing a central role in HGH release. The release of
epinephrine (adrenaline) that boosts the body in stressful situations and
norepinephrine, which maintains normal blood circulation, both play vital roles in
HGH release. Exercise must achieve the out-of-breath, slightly painful level of
intensity that produces an epinephrine response before growth hormone is released.
Sprint 8 Workout
The basic workout is the Sprint 8 Workout, which is performed by running. While
there are many way to reach the intensity level of growth hormone release,
understanding how the basic running program is performed will show you the
intensity necessary in other forms of training.
After a 10-minute warm up that includes some 30-second stretch-hold positions for
the hamstrings, quads and Achilles, begin the first of eight 60-meter (70-yard) sprints.
You can mark off 70 yards on a 100-yard football field or track, or step-off the
distance between mailboxes.
Sprinting doesn't mean running "all out." It means running hard enough to get you
out-of-breath on every sprint. The first sprint should be started at 30 percent speed (a
little faster than jogging). And during the sprint, progressively move toward 50
percent speed/intensity.
On the second sprint, start at 40 percent speed and progressively move toward 60
percent speed. To avoid injury, it's important to spend at least 10 yards slowing
down. And most importantly, dont jerk or dig in to run faster.
Sprinting at a high rate of speed requires super-fast IIX muscle fiber. And if you
havent been doing any sprinting in a year or so, then your IIX fiber has atrophied.
After each sprint, walk-don't jog-back to the starting line. Walking enables you to
recover so you can put more intensity into the next sprint. Spend at least 1.5 minutes
(but no more than 2 minutes) walking back to the start line.

10




Warning Whatever you do, don't do this!
Don't start with a hard, all-out sprint. While anaerobic fitness
training is clearly the most productive type of training, it's also the
most dangerous. Hamstring pulls are a primary target. Anyone with
a heart condition or medical problem should get a physician's
clearance before performing anaerobic exercise. Even young
athletes should progressively ease into sprinting workouts. It takes
at least eight weeks to progressively build your fast-twitch muscle
fiber.
The goal is to go hard enough and fast enough (without pulling anything) to get totally
out of breath on each sprint. If it takes more than 30 seconds to get out of breath,
you'll need to find a way to raise the intensity.

Cycling Sprint 8 Workout

The Sprint 8 Workout can be performed by cycling outside or at the gym. The
recumbent bike is a favorite for those with bad knees and back problems.
When you ride something that supports your body weight, it typically lessens the
intensity. You'll need to ride just a little longer than if you were running.

However, if your sprint lasts more than 30 seconds, the intensity level needs to
be increased or you may miss the anaerobic threshold necessary for growth
hormone release. For example, pedaling 20 to 30 seconds on a recumbent bike is
equal to running 70 yards in sprints in 8 to 12 seconds.

Pool Sprint 8 Workout

Swimming hard and fast for 25 meters, then swimming easily for 25 meters, is similar
to running the Sprint 8 workout. Make every swim sprint a little more intense than the
previous one.

Cross-country Skiing Sprint 8 Workout

Whether you're cross-country skiing in the mountains or in your gym on an elliptical
trainer, the same principles apply -- high action sprinting for 30 seconds followed by
an easy pace for 1.5 minutes.

Stretching and warm-up

Improving flexibility though stretching and other less intense forms of exercise will not
release growth hormone. However, you'll need flexibility to perform anaerobic sprint
11




workouts. And avoid sprinting on leg day because that much work in one area can
set you up for an injury.

Scheduling the Sprint 8 Workout

For the best results, youll want to do the Sprint 8 Workout three days a week.
Scheduling the workout is easy. Add the Sprint 8 Workout to your training plan with a
day of rest in between, and dont sprint on leg day in the gym.

Doing the Sprint 8 Workout after weight training is best because anaerobic workouts
can be exhausting. Sprinting before weight training may reduce the amount you lift by
20% or more.

Since the Sprint 8 Workout will keep your heart rate higheven during the 1.5 minute
recovery period between sprints, as your heart pumps hard to pay back the oxygen
deficit generate during the sprintthis workout is equal to 20 minutes or more or
cardio. While this workout only takes 20 minutes, its much more demanding than 20
minutes of cardio.

The take home

If you want to maximize muscle and lose fat in the next 30 days, workout to release
the most powerful bodyfat cutting, muscle building hormone in your body through
high-intensity growth hormone releasing exercise.

Reach the four benchmarks shown by researchers to release growth hormone.
1. Out-of-breath (oxygen debt)
2. Muscle burn (lactic acid)
3. Increased body temperature (one degree)
4. Adrenal response (slightly painful)

Consider adding an anaerobic Sprint 8 Workout, in some form--running cycling,
swimming, XC Skiing--to your training plan three days a week. You'll unleash the
most powerful body-fat-cutting, muscle-building substance known in science!

National Institutes of Health Research links cited in article:

||http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&li
st_uids=12797841&dopt=Abstract

||http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&li
st_uids=10961960&dopt=Abstract

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||http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&li
st_uids=12711737&dopt=Abstract

||http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&li
st_uids=11893790&dopt=Abstract


About Phil Campbell, M.S., M.A., FACHE
Phil Campbell authored his first fitness training manual over 30 years ago.
While in college, he managed health clubs and performed personal training ... 20
years before it was called personal training.
After earning two masters degrees, one in health services administration, and a 20-
year career as a healthcare administrator that included serving as a Division
President with eight hospitals under his command, he returned to writing about
fitness, improving athletic performance, anti-aging, and anti Middle-aging. He was
even nicknamed the "anti Middle-aging guy" by a national fitness writer.
Phil Campbell is age 51. He has 20 years of experience in hospital administration
where it was his responsibility to take the medical disciplines of surgery,
pathology, radiology, pediatrics, pharmacy, physical therapy, rehabilitation,
psychiatry and other disciplines and operationalize these medical services into
a healthcare delivery system to help and improve the lives of others.

The same approach is used in his book. He has taken the latest research in the
biomedical disciplines of exercise science, medicine, nutrition, endocrinology, fitness
for specific age groups and has presented a research supported system that will help
improve the lives of others.
He has used his years of experience in taking complex medical subjects and making
them understandable and practical. He shows readers step-by-step how to improve
fitness, increase energy, and lose, cut, and tone.

Phil Campbell's inspiration to help improve the health status of large populations was
sparked by his Health Services masters degree advisor, Dr. Ed Cavanaugh, a former
division administrator with the Centers for Disease Control in Atlanta. Mainstream
biomedical research is the base for all of Phil Campbells writing, and over 160
research studies are cited in his book.

He shares his unique experience of how a 20-year career hospital administrator and
a father of three can achieve optimum fitness improvement as a time-crunched adult.
Phil Campbell is the creator of Ready Set Go Fitness, a comprehensive fitness
training approach targeted at five major areas of fitness; flexibility, endurance,
13




strength, power, and anaerobic conditioning.

As a masters athlete, Phil Campbell holds several USA Track and Field Masters titles
including first place in the 100-meter sprint, Southeastern U.S. Championships for his
age group in 2000. In 2003, he won the 200-meters and discus, placed second in the
100-meters, and he set the meet record in the javelin during the USA Masters Track
& Field Tennessee Championships.
Nationally, in 2001, he placed third in USA Track and Field Masters Nationals in his
age group in the javelin, and fifth in discus.
In his late 40s, he won a 40-yard dash competition in 4.69 seconds. He holds a black
belt in Isshinryu Karate, and has competed and won first place in martial arts and
weightlifting competitions.

Phil Campbell will show you how to have the most successful and lasting fitness
improvement experience of your life.
Ready, Set, Go! Synergy Fitness is available online and at bookstores.
www.readysetgofitness.com
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