HOW TO LOSE BODY FAT ON THE LEGS, Part 2a: The Role Of Growth Hormone
High Threshold Type II Fibers and Hormonal Response to Exercise
The higher threshold, fast-twitch, Type II fibers are the muscle fibers that you use when you engage in interval work. They have a higher affinity for force production, and create hormonal adaptations that are helpful to the fat burning process. These include:
- Higher blood lactate levels (leading to)
- Higher growth hormone production
- Decreased levels of cortisol production
- Higher ratios of testosterone: cortisol
The result is an improved aesthetic with less time. Add to that the fact that interval-type training is far better for improving strength levels, and it is clear that cardiovascular is not the most efficient means of fat loss. Do cardiovascular work if your sport demands it. Do anaerobic work if you want to be lean.
Summary
Growth hormone production positively affects the amount of fat on the legs. There are specific exercise protocols that are very effective at manipulating the hormone profile for maximal growth hormone production – namely German Body Composition and interval training, because they demand large amounts of work from higher threshold motor units, namely type II fibers. Growth hormone release is most highly correlated with a rise in blood lactate levels, and this metabolic state can only be achieved at appropriate intensities – thus the need for type II muscle fiber stimulation. If you are trying to lose body fat in the legs, hire the personal trainers and strength coaches based in New York City at Physiqology to maximize your results.
