These 3 Exercise Mistakes Ruin Your Body, Increase Weight Gain & Age You Faster

Shin Ohtake
Shin Ohtake

Creator of Max Workouts

a man running on the road side
a man running on the road side
a man running on the road side

Wonder why you pretty much look the same as you did a few months ago…even though you’ve been busting your butt?

This may come as a complete shock and I know that it will go against what most people will tell you about burning fat and building muscle…


But most workouts are NOT effective at burning fat and building muscle. Especially after age 35. In fact, many popular exercises can actually do the opposite and cause you to gain fat.

The reason?

It can all be blamed on decreasing levels of youth-enhancing hormones…particularly growth hormones. And unfortunately, lower levels of these hormones is an unavoidable part of getting older.

A gradual and progressive hormonal decline that usually begins around middle age and continues insidiously for the rest of your life, which is why it’s sometimes referred to as the “middle-age spread”.

And some of the most annoying symptoms of the middle-age spread is an increase in belly fat and the loss of lean muscle tone that results in a dumpy, middle-age body.  It’s no coincidence that most people over 40 stop wearing form fitting clothes.

Now you may not be able to stop aging yet, but you can slow the aging process and actually REVERSE the effects of the middle-age spread.  And I’m not talking about having to take anti-aging pills or some shady hormone supplements.  Nope.  It’s much safer and more effective.

I’ll explain in just a minute. First, you need to understand 3 key mistakes that keep you from regaining control of your body’s hormones and slowing down the aging process.

Here are 3 things you MUST AVOID if you want to burn off unwanted middle-age stomach fat, regain youthful muscle tone and get a lean, fit body…

1. Doing Too Much…

Man on rowing machine

When it comes to optimizing your hormones through exercise, less is more.

Research shows that doing short bursts of exercise boosts fat burning and youth-enhancing hormones without any negative side effects like inflammation that ages your body and production of stress hormones cause you to gain stubborn belly fat.  Low grade chronic inflammation, which cause your body to deteriorate and your cells to age faster… can be triggered by doing long and arduous exercises.  Even an hour of constant exercising at moderate to hard intensity can induce inflammation in your body.  And it’s even worse when it comes to stress hormones.  These nasty fat storing hormones are easily activated and can quickly start adding body fat.

That said, it’s important to keep in mind that less is only effective if you know what to do instead… which you’ll learn in just a minute.  BUT the most important concept to understand is that burning fat and activating the right hormones is not dependent on time.  This is one situation where the “10,000 hour rule” does not apply.  Building a healthy, lean and youthful body isn’t like developing a skill… repetition is not your key to success.  Your body is an intricate and complex system that requires you to really understand how your body works, if you want to get effective results.

2. Too Hard, For Too Long…

person running on track

Intensity is what drives your body to produce hormones but…

Pushing your body too hard for too long actually makes things worse by producing too much stress hormones that promote fat gain along with a host of other negative effects.  It’s only when you workout with the right intensity for the right duration that you’ll be able to maximize the production of fat-burning and youthful hormones.

If you want to maximize intensity for your benefit, there are 3 variables that need to be carefully balanced out… effort, duration and rest.  Effort - how much are you pushing yourself.  Duration - how long are you pushing yourself.  Rest - How long do you rest between bouts of effort.  The right combination of these variables is what you need in order to maximize your fat burning hormones while keeping stress inducing hormones at bay, so you can achieve your best result in the fastest time possible.

3. Not Enough Lifting…

man lifting weights over head

Building lean muscle burns fat and keeps you young…

The more lean muscle you have the more fat you’ll burn… and muscle boosts your ability to re-stimulate lagging hormones. By far, the best way to build lean muscles is by lifting challenging weights.  Although some bodyweight exercises are also effective, nothing beats lifting challenging weights.  That’s the key to building muscle… there needs to be enough resistance to challenge your muscles.

That said, you can’t just do any old weight lifting exercises… the type of exercise matters!  Isolated exercises like bicep curls and tricep extensions don’t provide your body enough stimulus to produce significant amounts of fat-burning or youth-enhancing hormones.  You need to perform exercises that stimulate multiple large muscles groups at once… and I’ll show you how on the next page…

But I need to warn you this method I’m about to show you is NOT for everyone!

For instance…

  • If you enjoy spending hours working out, socializing with other gym rats… this is NOT for you.

  • If you THINK you can run, cycle or do other forms of cardio for hours to burn off belly fat… this is NOT for you.

  • If you’re looking for an easy pill in a bottle solution… this is NOT for you.

  • If you’re not willing to workout hard for a VERY short period of time to get the best result possible… this is NOT for you.

Here’s the truth… the KEY to this scientifically-proven method is based on doing specific exercises performed at high intensity for a VERY short duration.

Results are intensity dependent… not time dependent.  You need to be willing to give what I’m about to show you your best effort.  If you can give this your best effort, you will reap the rewards of a leaner, fitter and more youthful body.

Most people are simply unaware that your body has an amazing potential to burn off fat, slow down aging and stop the middle-age spread on its own.  Your body is already equipped with the essential hormones to make this work, you just need to know how.

If you’re ready to get started, I’ll show you the specifics behind this super effective anti-aging and fat-burning method on the next page.

Men >> Click Here and I’ll Show You How. →

Women >> Click Here and I’ll Show You How. →


  • People who performed intense cardio suffered from decreased T3 hormone production.
    Eur J Appl Physiol. 2003 Jan; 88(4-5):480-4.

  • Plasma leptin levels of elite endurance runners after heavy endurance training.
    J Physiol Anthropol Appl Human Sci. 2005 Nov;24(6):573-8.

  • Testosterone, cortisol, and creatine kinase levels in male distance runners during reduced training
    Int J Sports Med. 1990 Feb;11(1):41-5

  • The effect of abdominal exercise on abdominal fat.
    J Strength Cond Res. 2011 Sep;25(9):2559-64.

  • Effect of abdominal resistance exercise on abdominal subcutaneous fat of obese women: a randomized controlled trial using ultrasound imaging assessments.
    J Manipulative Physiol Ther. 2015 Mar-Apr;38(3):203-9.

  • Effect of walking exercise on abdominal fat, insulin resistance and serum cytokines in obese women.
    J Exerc Nutrition Biochem. 2014 Sep;18(3):277-85.

  • Effect of exercise training intensity on abdominal visceral fat and body composition.
    Med Sci Sports Exerc. 2008 Nov;40(11):1863-72.

  • The effect of combined aerobic and resistance exercise training on abdominal fat in obese middle-aged women.
    J Physiol Anthropol Appl Human Sci. 2003 May;22(3):129-35.

  • Extremely low volume, whole-body aerobic-resistance training improves aerobic fitness and muscular endurance in females.
    Appl Physiol Nutr Metab. 2012 Dec;37(6):1124-31.

  • Acute resistance exercise stimulates sex-specific dimeric immunoreactive growth hormone responses.
    Growth Horm IGF Res. 2015 Feb 21.

  • The exercise-induced growth hormone response in athletes.
    Sports Med. 2003;33(8):599-613.

  • Prior endurance exercise attenuates growth hormone response to subsequent resistance exercise.
    Eur J Appl Physiol. 2005 Jun;94(3):333-8. Epub 2005 Feb 16.

  • Growth hormone responses to sub-maximal and sprint exercise.
    Growth Horm IGF Res. 2003 Oct;13(5):225-38.

  • Growth hormone release during acute and chronic aerobic and resistance exercise: recent findings.
    Sports Med. 2002;32(15):987-1004.

  • Catecholamine release, growth hormone secretion, and energy expenditure during exercise vs. recovery in men.
    J Appl Physiol (1985). 2000 Sep;89(3):937-46.

  • Impact of acute exercise intensity on pulsatile growth hormone release in men.
    J Appl Physiol (1985). 1999 Aug;87(2):498-504.

  • Effects of acute total body resistance exercise on hormonal and cytokines changes in men and women.
    J Sports Med Phys Fitness. 2015 Apr;55(4):337-44.

  • Growth hormone in the aging male.
    Best Pract Res Clin Endocrinol Metab. 2013 Aug;27(4):541-55.

  • Ageing mechanisms and associated lipid changes.
    Curr Vasc Pharmacol. 2014;12(5):682-9.

  • Ageing, growth hormone and physical performance.
    J Endocrinol Invest. 2003 Sep;26(9):861-72.

  • Growth hormone - hormone replacement for the somatopause?
    Horm Res. 2000;53 Suppl 3:37-41.

  • Body composition and quality of life in adults with growth hormone deficiency; effects of low-dose growth hormone replacement.
    Clin Endocrinol (Oxf). 2001 Jun;54(6):709-17.

  • Growth hormone secretion in the elderly: ageing and the somatopause.
    Baillieres Clin Endocrinol Metab. 1997 Jul;11(2):223-50.

  • Ageing free radicals and cellular stress
    Med Sci (Paris). 2006 Mar;22(3):266-72.

  • Somatopause: state of the art
    Minerva Endocrinol. 2011 Sep;36(3):243-55.

  • A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms.
    J Physiol. 2010 Mar 15;588(Pt 6):1011-22.

  • An acute bout of high-intensity interval training increases the nuclear abundance of PGC-1α and activates mitochondrial biogenesis in human skeletal muscle.
    Am J Physiol Regul Integr Comp Physiol. 2011 Jun;300(6):R1303-10.

  • Control of gene expression and mitochondrial biogenesis in the muscular adaptation to endurance exercise.
    Essays Biochem. 2006;42:13-29.

  • Molecular responses to high-intensity interval exercise.
    Appl Physiol Nutr Metab. 2009 Jun;34(3):428-32.

  • Regulation by exercise of skeletal muscle content of mitochondria and GLUT4.
    J Physiol Pharmacol. 2008 Dec;59 Suppl 7:5-18.

  • “Direct activation of telomerase by GH via phosphatidylinositol 3’-kinase”.
    J Endocrinol 2005 Jun;185(3):421-8.

  • Muscle Mass Index as a Predictor of Longevity in Older-Adults.
    Am J Med. 2014 Jun;127(6):547-53.

  • Cardiorespiratory fitness and adiposity as mortality predictors in older adults.
    JAMA. 2007 Dec 5;298(21):2507-16.

  • Lean mass index: a better predictor of mortality than body mass index in elderly Asians.
    J Am Geriatr Soc. 2010 Feb;58(2):312-7.

© Copyright 2024 Max Workouts