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Dr. Giampapa has developed a short exercise program to be performed before bedtime (and taken with Secretogogue-Gold�) to stimulate an even greater release of HGH into the bloodstream while you sleep. This series of exercises is designed to use major muscle groups and at the same time, cover major muscle activity from head to toe. Not only will this simple, quick program aid in natural hormone release, it will improve your body composition (increase lean body mass, decrease body fat), a critical biomarker for optimal health and longevity as we age.

All exercises may be performed with or without dumbbells. If you find that any particular exercise becomes too easy without dumbbells, you may want to use 5 - 15 lb. weights to create more resistance, which will give you a more challenging workout.

Movement 1: Push Up

Lie chest-down with your hands at shoulder level, palms flat on the floor (or holding dumbbells) and slightly more than shoulder-width apart. Position your feet together and parallel to each other. Look forward rather than down at the floor. Keep your legs straight and your toes tucked under your feet.

Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up. Exhale as your arms straighten out. Pause for a moment. Slowly lower your body toward the floor. Bend your arms and keep your palms in fixed position. Keep your body straight and feet together. Lower your body until your chest touches the floor. Try not to bend your back. Keep your knees off of the floor and inhale as you bend your arms. Pause for a moment. Begin straightening your arms for a second push-up. Exhale as you raise your body.

Movement 2: Bent Over Row/Deadlift

Utilizing dumbbells held in each hand, the exercise begins by bending at the waist and raising dumbbells to complete a rowing motion. Upon completion of the rowing motion and while maintaining a bending position at the waist, the dumbbells are returned to the top of the toes. Here, a complete straightening of the back occurs, completing the deadlift movement of this phase of the exercise. Completion of phase 1 allows for strengthening and tension on the hamstrings of the rear lower legs, as well as the lower back. These are two key muscle groups that are necessary as we age to maintain an erect spine position and to help stretch the hamstrings that tighten as we age.

Movement 3: Standing Bicep Curl

This action is done slowly and deliberately. Curl the weights up toward your chest until your biceps are fully contracted and return to the start position controlling the weights throughout each movement. The curl contraction should be measured with a 2 count while the release retraction should be measured with a 4 count. Exhale when you exert energy and inhale when you are relaxed.

Movement 4: Squat

Stand with your feet shoulder-width apart and the dumbbells raised to just above your shoulders. Slowly bend at the knees while keeping your back straight and perpendicular to the floor until your elbows reach your knees. Pause for a moment, then slowly rise to the standing position while keeping the dumbbells in the same position. This strengthens the quadriceps at the front of the thighs and maintains tension on the biceps through the upper portion of the exercise. The deep knee bends also improve ligament strength in the anteromedial cruciate in the areas as well. This is essential in the baby boom population to maintain full range of motion and improve functionality.

Movement 5: Standing Overhead Press

A full bilateral dumbbell shoulder press is accomplished utilizing a slow, continuous motion. At the peak of the shoulder press, the dumbbells are held for a count of 5 and then lowered slowly over another count of 5. This slow, deliberate action of holding the position forces further strength of the deltoid and triceps.

Movement 6: Shrug

With the hands completely holding the dumbbells at the sides, a slow shrugging motion of the shoulders is accomplished. This strengthens the trapezius muscles and upper back areas. This is accomplished with the neck in a fully extended position and the chin in a perfectly horizontal plane, further strengthening and improving the muscles around the cervical vertebrae.

Movement 7: Toe Raise

Upon completion of the shoulder shrugs and with the hands completely holding the dumbbells at the sides, rise up on the balls of your feet and hold for a minimum count of 5. Not only does this exercise strengthen the lower calf muscles and ball and arch of the foot (the small muscles of the foot), maintaining this to a minimum count of 5 helps with overall balance and stability in general. Both loss of balance and foot stability is one of the major causes of injuries to the older population. A return to the flat-footed position completes this one full cycle and one full rep.

With the completion of this one set, every major muscle group of the body has been exercised utilizing major muscle groups with a continuous flow of motion, allowing for muscle growth and flexibility as described in this exercise pattern.

The continuous motion of 10 complete reps of this exercise will require no more than approximately 8-10 minutes, but will be a challenging exercise even with light dumbbells and light weights. The forearm and hand muscles must maintain a firm grip on the dumbbells strengthening the hands, wrists and lower arms. Throughout the exercise phases, continuous cardiovascular activity is utilized as the upper half of reps 5 through 10 are completed.



This overall muscle stimulation in a continuous fashion will help stimulate the natural release of growth hormone. In conjunction with Secretagogue-Gold�, which further focuses on the key hormonal components that trigger growth hormone release, this overall exercise will be an easy addition to any fitness and age management program.

It is recommended that this initial exercise be completed with light weights so that it is relatively easy to accomplish the full 10 reps. As this becomes easier and the muscle groups become more efficient in performing these motions, it is recommended that the weights be increased until the effort required to complete the 10 reps is in the moderate exertion category.

I believe that the combination of Secretagogue-Gold's ingredients and this natural growth hormone releasing exercise program will be one of your most effective ways of maintaining an optimal body composition and an optimal growth hormone level without the use of actual growth hormone replacement.