AFTER DOOR ROUTINE MANUAL EXERCISE

Steps to Take to Grow Taller After Puberty and Common Mistakes to Avoid

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GROW WORKSHOP AFTER PUBERTY ROUTINE MANUAL

EXERCISE

STEPS TO GROWING HIGHER AFTER PUBERTY AND COMMON MISTAKES TO AVOID

DENNIS RANEY

Copyright © growtallerwithshinlengthening.com

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Revised edition.

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Content

Foreword 1

Chapter 1: Hormones That Influence Body Growth …5

Chapter 2: Foods to Eat to Maximize Body Growth Potential

... 35

Chapter 3: Effective exercises for growth after puberty… 49 Chapter 4: The routine

…………………………… 70

Chapters 5: Successful Cycling in the Booster Seat Story ……………… 150 Chapters 6:

Microfractures …………………… 167

Chapter 7: Common Mistakes to Avoid ……………………………… 180 Chapter 8: Daily

Meal Plan …………………… 202

Chapter 9: Find out which section of the body is growing ……………… 207 Chapter 10: Health

conditions that affect body growth…. 216 Chapter 11: The Power of Your Mind

……………………… 227

Conclusion ……………………………… 237

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Foreword

First of all, I give you credit for purchasing a copy of this routine and it is my prayer that I achieved
your goal of increasing height just as I did in the shortest amount of time.

If you have been training for some time with the goal of adding a couple of inches to your vertical stature
but you are not achieving tangible results as expected, you must already know how difficult it is to
exercise without knowing if you are on the right path and then not seeing no tangible result. Everything
leads to pessimism and giving up earlier than you should.

I've been there before, looking for information from someone who was successful with height gain after
puberty only to be caught by scammers who base their information not on facts, but on theory and
expectations.

If you are just planning to embark on this journey to increase height, then you are lucky to have a head
start as they are likely to guide you and will always walk the right path until you achieve your goal.

Be positive, open-minded, and focused on your goal. Trust me, there will be no obstacles in your
quest to increase height.

After reaching an inch, then you search

Second trust me, you will enjoy it when the results are going well and before you know it a year of
exercise will be gone, but you will be up to three inches taller.

If you can, spend a couple of months to a year on height gain and clearly set your goal, let's say an inch
in four months, you will be able to stick with the routine for a long time. If you don't add more than an
inch in four months, then you can take it to six months. I started using this particular routine at age 26,
and was standing at 5'4 ", but managed to grow over 6 inches taller in three years simply by sticking to
the routine for too long. I am currently standing just under 5 'eleven".

PS: This guide mainly covers the execution of exercises and routines in general. Some crucial

Information from the main website was included to keep all important information in one place.
However, other not so important information can be found on the main website;

https://qrowtallerwithshinlenqtheninq.com 5
CHAPTER 1

HORMONES THAT INFLUENCE THE BODY GROWTH

Growth reflects a complex interplay of hormones, environmental influences, and genetic factors. The
pulsatility of growth hormone (GH) secretion under physiological conditions is controlled by a complex
regulatory system mainly exerted by its hypothalamic neuroendocrine hormones; Growth Hormone
Releasing Hormone (G.HRH), Somatostatin (G.HIH), and Ghrelin.

GHRH is the main stimulator of GH synthesis and secretion, while somatostatin is a potent
non-competitive inhibitor of GH release and modulates the pituitary GH response to G.HRH.

Human Growth Hormone (HGH)

A lot will be said about human growth hormones, so what exactly is HGH?

Human growth hormone is produced by the pituitary gland located inside the brain, just behind
the eyes, and stimulates the growth of muscles, cartilage, and bones.

It is made throughout a person's life, but is most abundant during youth.

HGH stimulates growth in children and plays an essential role in the metabolism of adults.

Scientists first isolated HGH in 1956. Three years later, NHS (National Health Service) doctors
started

use it in treating children suffering from stunted growth to help them grow.

It is secreted in short pulses during the first hours of sleep and after exercise. Under normal conditions,
more GH is produced at night than during the day. In people of all ages, GH increases protein
production, promotes fat utilization, and interferes with the action of insulin to raise blood sugar levels.
GH also increases levels of insulin-like growth factor-1 (IGF-1).

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Therapeutic use

GH is available as a prescription drug that is given by injection. GH is indicated for children with GH
deficiency and others with very short stature and is used to reverse muscle wasting in AIDS patients.

It is also approved to treat GH deficiency in adults, a rare condition that almost always develops in
conjunction with significant problems affecting the hypothalamus, pituitary gland, or both. The diagnosis
of GH deficiency in adults depends on individual tests that stimulate GH production. Simple blood tests
are useless at best, misleading at worst.

HGH has also been promoted as an anti-aging treatment due to the importance of HGH to the body's
biochemistry.

Adults with GH deficiencies in good faith benefit from GH injections. They enjoy protection against
fractures, increased muscle mass, improved exercise capacity, and have a reduced risk of future heart
disease.

Possible side effects

Despite its wide range of therapeutic applications, there is a price to pay. Up to 30% of patients
experience side effects including fluid retention, joint and muscle pain, carpal tunnel syndrome
(pressure on the nerve in the wrist causing pain and numbness in the hands), and high blood sugar
levels in the blood. Excess HGH in the body can cause acromegaly, a disease in which the hands
become shovel-like as they grow), the growth of facial bones that causes the face to change shape as
well.

Due to this, the jaw is enlarged and gaps appear between the teeth, and the eyebrows become more
prominent. The tongue becomes enlarged and the skin becomes thick and oily. Organs of the heart,
liver, and kidneys will also undergo overgrowth, leading to life-threatening problems such as
cardiomyopathy, a disease of the heart muscle where the heart loses its ability to pump blood and, in
some cases, becomes impaired. the heart rate. leading to irregular heartbeat.

There is also an increased risk of cancer due to abnormal cell growth.

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Growth Hormone Releasing Hormone (GHRH)

also known as growth hormone releasing factor (GHRF) or somatocrinin.

Growth hormone-releasing hormone is a hormone produced in the hypothalamus and divided

(divided) to generate the main factor known as somatoliberin, which acts to stimulate the release of
GH from the pituitary gland. In addition to its effect on growth hormone secretion, GHRH also affects
sleep, food intake, and memory.

Insulin-like growth factor 1 (IGF-1)

It is a hormone produced in the living body and other organs in response to growth hormone and can be
delayed by malnutrition. IGF-1 is produced throughout life. The highest rates of IGF-1 occur during the
growth spurt of puberty and the lowest during old age.

IGF-1 is the main mediator of the effects of growth hormone. Once growth hormone is released into
the bloodstream, it stimulates the liver to produce IGF-1. IGF-1 then stimulates the body's systemic
growth and has growth-promoting effects on almost every cell in the body, especially skeletal muscle,
cartilage, bone, liver, kidney, nerves, skin, and lungs.

In addition to its insulin-like effects, IGF-1 can also regulate cell growth and development, especially in
nerve cells, as well as cellular DNA synthesis.

Protein intake increases IGF-1 levels in humans, regardless of total calorie consumption. A synthetic
analog of IGF-1 (mecasermin) is used for the treatment of growth failure.

Somatostatin (also known as growth hormone inhibitory hormone).

Somatostatin is a hormone produced primarily in the nervous and digestive systems. The main function
of somatostatin is to prevent the production of other hormones and also to stop the unnatural rapid
reproduction of cells, such as those that can occur in tumors.

Regulates a wide variety of physiological functions. The hypothalamus is a region of the brain that
regulates the secretion of hormones from the pituitary gland that is located just below it.

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Somatostatin from the hypothalamus inhibits GH secretion by the pituitary gland. It is also produced in
the pancreas and inhibits the flow of other pancreatic hormones such as insulin and glucagon. The
pancreas also secretes it in response to many factors related to food intake, such as high levels of
glucose and amino acids in the blood.

Finally, it acts locally in the gastrointestinal tract to reduce gastric secretion of gastrointestinal
hormones, including gastrin and secretin.

Chemically altered equivalents of GHIH are used as medical therapy to control excessive hormonal
secretion in patients with acromegaly and other endocrine conditions, as well as the treatment of some
gastrointestinal diseases and a variety of tumors.

Because it is an inhibitor, somatostatin is essential for balancing hormone levels in the body and
stopping the effects of the overproduction of certain hormones.

Therefore, somatostatin levels that are too low can cause the problems associated with high levels of
other hormones. Growth hormone, in particular, can be problematic. However, this is a rarely reported
condition.

Excessive levels of somatostatin can be secreted as a result of an endocrine tumor known as a

somatostatinoma. This tumor produces the hormone independently. The result is the extreme
suppression of the hormones inhibited by somatostatin. An example of this is the suppression of insulin
secretion from the pancreas leading to elevated blood glucose levels (diabetes).

Since somatostatin regulates many physiological processes, too low somatostatin production can
also lead to a variety of problems, including too much growth hormone secretion. However, there are
very few reports of somatostatin deficiency.

Ghrelin

Derived from "Ghre" which means to grow and "neigh" which means release, ghrelin was first isolated
from the rat stomach in 1999 by Kojima and his colleagues.

It is a gastric peptide that increases appetite, glucose oxidation, lipogenesis (the metabolic
formation of fat) and instigates the release of GH

Ghrelin is produced and released primarily by the stomach with small amounts released by other
organs such as the heart, lungs, lymphatic tissue, kidneys, adrenal glands, thyroid gland, pancreas,
gonads, and brain.
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Nutrient intake suppresses ghrelin, so it is normally secreted when the stomach is empty, and its
secretion ceases when the stomach is full. It acts on the hypothalamic brain cells to increase hunger,
increase gastric acid secretion and gastrointestinal motility to prepare the body for food intake.

Ghrelin works by attacking the arcuate nucleus (a collection of neurons in the hypothalamus of the
brain), from where growth hormone-releasing hormones cause GH secretion

How age plays a role in the brain's release of growth hormones

Spontaneous growth hormone secretion rates and secretory patterns were studied in a group of
normal prepubertal children, adolescents, young adults, and older adults by determining the growth
hormone concentration in plasma samples obtained at 20-minute intervals. over a 24 hour period.

Prepubertal children secreted growth hormone only during sleep and not while awake and had a mean
secretion rate of 91 pg / 24 hours, pg (denotes micrograms).

The adolescents secreted growth hormones during both waking and sleeping periods and had a mean
secretion rate of 690pg / 24 hours. Secretion rates in young adults (21 to 41 years) averaged 385 pg /
24 hours. Growth hormone was secreted during waking and sleeping periods, but the number of
secretory episodes was lower than in adolescents.

In older adults (42 to 62 years), total GH secretion in 24 hours decreased and approached zero in
three of five studies. These data clearly demonstrate an age-related change in the spontaneous
secretory rate and the secretory pattern of growth hormone.

WAYS TO MAXIMIZE THE RELEASE OF GROWTH HORMONES

1. Weightlifting

The researchers divided the women into groups; one group performed upper body training and the
other group total body strength training. Some of the participants used lighter weights and high reps
(up to 12 reps before failure) while others used heavy weights (up to 8 reps before collapse).

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The researchers measured the growth hormone levels of the participants before and after. The
women, in fact, had more growth hormone in their blood after workouts and the levels were higher
after using heavier weights.

In another study, researchers from Japan documented a transient rise in growth hormone in 16
participants after a high-intensity interval training session. The participants pedaled an exercise bike at
85% of their V02 max (maximum oxygen consumption) for one minute with 30 seconds of rest between
each set. They completed 10 sets in total. So strength training, the use of heavy weights, and high
intensity exercise seem to boost growth hormone in the short term.

2. Lose weight if you are too fat.

Once HGH is released into the bloodstream, the hormone travels to the liver and stimulates the
production of insulin-like growth factor 1. Once released into the bloodstream, HGH also stimulates the
testes to produce more testosterone. Testosterone is another highly anabolic hormone that has a
direct impact on protein synthesis, muscle mass, metabolic function, and sexual health.

While Human Growth Hormone is known to increase testosterone levels, studies have also found that
increased testosterone production will increase HGH. These hormones appear to work collaboratively
and both have positive effects on each other. A survey of 1,822 men by the New England Research
Institute confirmed that a man's waist circumference is the most reliable predictor of low testosterone
levels.

3. Sleep 7-8 hours every day.

The most significant secretion of human growth hormone occurs at night during the first two hours after
the onset of deep sleep. Slow wave sleep is often associated with growth hormone production, although
individual patterns of GH secretion during sleep show considerable diversity.

4. Watch what and when you eat.

When you eat a meal with carbohydrates and proteins, digestion occurs over the course of several
hours and insulin levels rise in response to the absorption of these macronutrients.

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Carbohydrates consist of sugar molecules, which your body digests into glucose and uses for
energy. When you are short on carbohydrates, glucose can be created from fat and protein in a
process called
gluconeogenesis.

Gluconeogenesis occurs primarily in the liver, which also has the job of maintaining a constant
amount of glucose in the blood.

Insulin is the hormone responsible for regulating the metabolism of glucose and most amino acids (with
the exception of lysine and leucine) derived from protein in your diet that is converted to glucose for
fuel. The effects of insulin on GH production were studied in rat pituitary tumor cells. Insulin inhibited
growth hormone secretion after a 48-hour lag period by about 50 percent. The suppression of HGH
secretion was reversible, as the removal of added insulin resulted in the return of HGH production to
normal levels after 24 hours.

Eating too much, too often, leads to low levels of growth hormone only due to the increase in
insulin needed to convert all that sugar in the blood into adequate glycogen stores.

What you need to eat to stimulate growth hormone production.

Specific amino acids, such as arginine, lysine, and ornithine, can stimulate HGH secretion

Foods rich in L-arginine include; Soy, poultry meats such as turkey and chicken, pumpkin seeds,
peanuts, daily products such as cheese and yogurt, and roasted soybeans. Foods rich in ornithine
include; chocolate, coconut, dairy products, gelatin, meats, oats, peanuts, soybeans, walnuts, wheat
and wheat germ.

Foods rich in lysine; Eggs, legumes (white beans), Seeds and nuts, seafood (shrimp,
cooked), fish, Soy, pork, turkey and chicken.

5. Consider intermittent fasting

As discussed above, when you go 16 to 24 hours without food, a hormone called ghrelin is released in
the body. The stomach predominantly produces ghrelin, a 28 amino acid, octanoylated peptide, and
food intake mainly regulates its levels. Ghrelin, as a ligand for the growth hormone secretagogue
receptor, potently stimulates the secretion of growth hormone.

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Intermittent fasting is restricting your food or calorie intake for a specific period during a given day
usually 16-24 hours, but can be extended if you wish. You can have water or sugar and calorie-free
drinks during this time.

By now you may have had dinner. You will have to skip breakfast and then break the fast at about 12
to 1 PM the next day, which will be lunch time. You can do this three times a week or even more.
However, if you choose to go 24 hours without food, once or twice a week will suffice. Visit
leangains.com for more information on intermittent fasting.

6. High intensity interval training / exercise.

High-intensity interval training / exercise (HIIT / E) involves alternating between intense bursts of
activity and fixed periods of less intense activity or even complete rest. For example; running as
fast as you can for one minute and then relaxing for two minutes.

A study from the Department of Physical Education, Loughborough University, UK: 2002 compared
quick 30-second runs with quick 6-second runs. Participants did just one set of all of this outside of the
sprint and then the HGH levels were closely monitored for 4 hours after the sprint alone. Here are
some highlights ...

"Metabolic responses were greater after the 30-second sprint than after the 6-second sprint. The
highest mean serum HGH concentrations after the 30-second sprint were more than 450% greater
than after the 6-second sprint."

"The HGH serum also remained elevated for 90-120 minutes after the 30-second sprint compared to
approximately 60 minutes after the 6-second sprint."

EPISODE 2

FOODS TO EAT TO MAXIMIZE BODY GROWTH POTENTIAL

Puberty occurs earlier in individuals who are well nourished during childhood and in those who
have not experienced significant illness.

You should eat a healthy diet rich in fruits and vegetables, and rich in nutrients such as protein, zinc,
calcium, and iron.

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Milk

Milk consumption is associated with growth in height. A recent study, published in the American Journal
of Clinical Nutrition, found that each daily cup of uneaten cow's milk was associated with 0.15 inches
(0.4 centimeters) shorter than the average age of a child. Milk contains calories, protein, and calcium,
among other nutrients, and bioactive components such as insulin-like growth factor-1 (IGF-1), all of
which can facilitate bone growth.

Some people wonder if their body can digest IGF-1 through the intestinal tract. However, animal
data suggest that IGF-1 is absorbed through the intestines and is biologically active. IGF-

1 is a hormone that promotes cell division and growth. However, its levels decrease with age. While
IGF-1 is necessary for growth in children and adolescents, it may not be good to have higher levels as
you age. Clinical data indicate that, in adults, higher levels of IGF-1 are associated with an increased
risk of cancer. According to the Committee of the Physician Responsible for Medicine, drinking milk with
a lower IGF-1 will be less risky. Get milk from farmers who don't treat their cows with rBG.H
(recombinant bovine growth hormone) or look for a label on the product that says "rBG.H free" or "rBST
free." RBG.H is a synthetic hormone commonly injected into cows in the commercial dairy industry to
increase milk production. RBG.H

has generated controversy and questions about the safety of drinking milk from cows treated with this
hormone. Cows treated with this hormone tend to contain higher levels of IGF1. Foods labeled certified
organic are always rBG.H free.

Another study in American children found that adult height was positively associated with milk
consumption at the ages of 5-12 years and 13-17 years.

Other foods with animal proteins

Some protein sources, such as animal products, contain all the essential amino acids. Meat, chicken,
fish, eggs, and dairy are considered complete proteins. If you eat two or three servings of these foods
a day, you will meet your daily protein needs.

According to Donald K Layman of The American Journal of Clinical Nutrition, various protein sources
can exhibit different effects on bone metabolism. Some, but not all, studies have found that animal meat
(including poultry and fish) as a protein source is associated with higher serum levels of IGF-1, which in
turn is associated with increased bone mineralization and fewer fractures.

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Soy foods have been linked to lower levels of IGF-1. A 3-year clinical study of 342 healthy men and
women 65 years of age and older also found that those who consumed the most protein and were
supplemented with calcium experienced the most significant improvement in bone mass density, and
the greatest part of the protein consumed was animal protein. Low protein intake impairs both the
production and action of IGF-1 (insulin-like growth factor-1).

IGF-1 is an essential factor for longitudinal bone growth, since it stimulates the proliferation and
differentiation of chondrocytes in the epiphyseal plate, and also for bone formation. It can be
considered as a key factor in the calcium phosphate metabolism adjustments required for healthy
skeletal development and bone mineralization during growth.

If you are a vegetarian or if you don't want to eat animal meats, quinoa, a plant-based seed often
called a grain, is also a complete protein and healthy option.

In addition to quinoa and soy, proteins in plant-based foods are generally considered incomplete
proteins because they only contain some of the essential amino acids. Beans and legumes, nuts and
seeds, grains, vegetables, and fruits are incomplete proteins. Combining two incomplete protein food
options to get all the essential amino acids can help. For example, brown rice and beans will make a
complete protein meal.

You can consider fruits like; Avocados, Guavas, Blackberries, Bananas, Jackfruit, Apricots and
Kumquats And vegetables like; Sprouted beans including soybeans, peas and lentils, lima beans,
green peas, cooked succotash, kale, broccoli, cooked white mushrooms, and cauliflower.

Vitamins necessary for body growth Vitamin a

Vitamin A is essential when it comes to bone formation. Vitamin A is necessary for the proper growth
and development of our bodies to occur. It directly helps in growth by enhancing cell division and
differentiation of many different types of cells. The National Institute of Arthritis, Musculoskeletal and
Skin Diseases claims that vitamin A is essential in regulating the processes that keep our bones
growing healthy.

Vitamin A is found in most livers of animals, fish such as salmon and tuna, hard-boiled eggs, and
vegetables such as carrots, kale, and cooked sweet potatoes.
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Fruits rich in vitamin A include mangoes, passion fruit, cantaloupe, guava, papaya, and watermelon.

Vitamin D

Vitamin D is essential for the absorption and use of calcium and phosphorus by the body. It is necessary
for the formation and health of bones, teeth and cartilage. Peak bone mass is generally reached in your
30s. Therefore, physical activity and obtaining the recommended doses of calcium and vitamin D in
adolescence and young adulthood will ensure peak bone mass.

There are two forms of vitamin D; - D2 is found in some foods and D3 is produced within the body
when the skin is exposed to sunlight. 10-15 minutes of sun, three times a week is enough to increase
vitamin D requirements.

Vitamin D2 in the diet is found naturally in egg yolks, canned fish, cod liver oils, and halibut. Vitamin D is
also added to some foods. In the UK margarine has to be fortified with vitamin D by law. In the United
States, milk is fortified with vitamin D.

Vitamin K

This is an essential component in the body's normal blood clotting process and plays an indispensable
role in maintaining bone health. Most vitamin K is produced by microorganisms in the intestine and is
stored in the liver.

Vitamin K in the diet is obtained from green leafy vegetables such as spinach, Brussels sprouts,
broccoli, and cabbage, and some vegetable oils, such as soybeans and rapeseed.

Minerals that facilitate growth.

Calcium; Calcium is essential when it comes to bone architecture and is required for bone mineral
deposition throughout life. 99% of the calcium in the body is stored in bones and teeth. Sources include;
Dairy products, such as milk, cheese, and yogurt.

Zinc

Zinc is a necessary micro mineral in the diet on a daily basis, but only in trace amounts (50 milligrams
or less). When the effect of zinc supplementation on growth rate was evaluated, it was established that
zinc supplementation increases growth rate over a 12-month period.

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Zinc plays a role when it comes to hormonal mediation by participating in:

a) Synthesis and secretion of growth hormone.

b) The action of growth hormone in the liver.

c) Production of somatomedin-C. Somatomedin

- C is another name for insulin-like growth factor 1 (IGF-1).

d) activation of somatomedin-C in bone cartilage. In addition to these multiple functions, zinc also
interacts with other hormones related in some way to bone growth, such as testosterone, thyroid
hormones, and insulin.

Zinc can be found in food sources like; pumpkin seeds, beef, chicken, cashews, and fruits
like; Apricots

Peaches, avocados, prunes, blackberries, bananas, raspberries, figs, and dates. Vegetables
include; spinach, hearts of palm, lemongrass, cabbage, green peas, and mushrooms.

CHAPTER 3

EFFECTIVE EXERCISES FOR BODY GROWTH AFTER PUBERTY

Add height to the torso (The stretches)

Studies evaluating the biochemical effect of body stretches or stretching exercises showed that muscle
length increases during stretching due to the viscoelastic properties of the muscle. Viscoelastic
materials have elements with both viscous and elastic characteristics. Viscous materials resist flow and
deform linearly with time when stress is applied. A good example is honey.

Three muscle stretching techniques are frequently described in the literature; static, dynamic
and pre-contraction.

The most common type of stretching is static stretching, where a specific position with the muscle is
held in tension for a specific period to the point of a stretching sensation and then repeated. Static
stretching focuses on increasing the length of a muscle tendon unit (muscular and tendon), thus
increasing the distance between the origin and insertion of the muscle.

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However, this increase in length is transitory, its magnitude and duration depend on the period
and type of stretch applied, therefore, the

muscle length decreases in 15 minutes. It should also be noted that when stretching is applied
to a muscle and the muscle is held in an extended position for a period, as is the case with
standard static stretching techniques, the muscle's resistance to stretching gradually decreases.

On the other hand, the spine (back bones) generally consists of 24 articular vertebrae separated by
intervertebral discs that lie between the adjacent vertebrae in the spine. This makes it possible for
anyone to add at least 1-3 inches to the entire torso with static stretches.

Most people are at least 1-3 inches shorter than their maximum potential height. Published Literature
indicates that the straight adult spine loses up to 20mm (a little over 3/4 inch) of vertical height each day
due to loss of disc fluid, incorrect posture, and carrying heavy objects, especially backpacks on the
back.

Sleeping allows the discs to regain most, but not all, of their fluid and height by reabsorbing the fluid
surrounding the discs. Therefore, it is not guaranteed that all the height lost during the day will be
recovered during sleep. This is where stretches and devices like the spine lift or decompression device
will play a big role when it comes to increasing your height. We will talk more about that later.

A disc made of cartilage has a typical thickness (depending on the section of the back) of around 9
millimeters. There are 22 notable discs on the back of reasonable thickness. These discs are made from
cartilage material and adding just a few millimeters of thickness to each disc will typically add about 3 to
5 inches of aggregate height.

This can be achieved by taking glucosamine supplements, for example, which are used to treat
osteoarthritis, a condition in which cartilage wears down, especially among the elderly. Glucosamine, Occurring
naturally in the body, it plays an important role in building the tough connective tissue cartilage that
cushions the joints. Glucosamine is often taken with chondroitin, another supplement that is considered
effective in treating osteoarthritis.

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Making sure you have enough vitamin C in your body is another step to take. Long-term insufficiency of
vitamin C causes weak spinal discs. Without enough vitamin C, the body cannot make collagen, the
protein glue that holds cells together. When the cartilage cells of the intervertebral disc do not stick
together, the disc will degenerate, rupture, herniate, or "slip". There is a lot of body weight on the bones
of the lower back. When it flexes and moves, and the discs are weak or worn, the bones can compress
the nerves that come out of the sides. Inadequate vitamin calcium causes the shock-absorbing cartilage
in your joints to deteriorate, become rough, and wear thinner and thinner. As the cartilage degenerates,
bone scrapes bare bone with every movement. As discussed above, that is osteoarthritis.

Third, be sure to keep your body hydrated. According to Dr. Mercola (mercola.com), discs are made up
of 88 percent water. Adequate hydration is essential for the nutrition, lubrication, and function of all
cartilage, tendons, ligaments, and nutrition delivery of the spinal discs, as well as waste removal. When
the body becomes dehydrated, it first draws water from the "white tissues", that is, the body's ligaments
and tendons (vertebral discs). If the body continues to dehydrate, the body's system draws water out of
the organs, eventually the brain, and then it will die.

A loss of only 12 percent of the water from the disc will reduce the height of the disc by 50 percent.

Stretches will not grow cartilage or spine. Instead, stretching lengthens the muscles around the back,
decompresses the spine, and ensures there is room for cartilage or bone growth.

Sprints, jogging and walking

These leg exercises will contribute to your height gain efforts in three ways.

First, sprints are an example of high intensity intermittent exercise (HIIE), so sprinting can cause the
release of GH in the body. A study published in the journal Sports Medicine found that intensity of
exercise above the lactate threshold and for a minimum of 10 minutes appears to elicit the most
significant stimulus for HG.H secretion. More will be discussed about the lactate threshold under chaos
training. Fitness expert Phil Campbell exposes more on this important topic in his book "Ready, Set,
Go."

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Sprinting, jogging, and walking can also create micro fractures in the leg bones.

MICROFRACTURES are incredibly small fractures or holes that exist in the legs after vigorous
high-impact exercise such as running or jogging. Bones are designed to heal very quickly in cases of
fractures.

As in leg lengthening operations where a massive fracture is created by cutting the bone in two and
separating them, allowing them to heal to a new length.

It is believed that if a pulling force is applied immediately after the above-mentioned exercises, mainly
jogging, by the time the fractures heal the leg bone will have lengthened, albeit very slightly.

An inversion table or ankle weights can be used to pull the fractures.

Third, all of the body weight rests on the bones of our legs. Jogging and walking can lead to an
increase in bone mass as the bones will have to grow thicker to accommodate the stress applied to
the legs. Exercises like jumping rope and swimming can also help.

Ankle weights.

This technique attempts to mimic the leg lengthening procedure as discussed above. You can apply the
weights immediately after jogging before the microfractures heal in no more than 10-15 minutes. More
about the ankle weight routine and Jeff's success story will be discussed later.

The challenge with this method is that you have to keep the weights on for hours and you should not
walk immediately after applying them. Therefore, if possible, apply the weights every day before
going to bed at night. Don't sleep with weights on.

First, you will feel numbness every 10 minutes or so, and you will need to massage your feet to
relieve the numbness. Second, you need at least 7 or 8 hours of quality sleep every day as GH is
released during deep sleep, therefore waking up every two minutes to massage your feet will
deprive you of quality sleep.

Booster seat cycling

This is a method that I use a lot simply because I successfully used this method to grow my
pimples by over 2.5 inches over a period of 3 years.
twenty
Some fail with this technique, but to increase your chances of success you must first do whatever it
takes to increase GH in the body, and enough has been discussed on how to achieve this. That is a
crucial factor that many ignore, don't know, or get lost. Others use protein powders as you will see in
the success stories, but I never used supplements so I have no comment. The essential thing is to take
into account the most critical nutrients for bone growth.

This is under the food for the growth of the body. If you always care about what you eat and focus
only on what is essential for the growth of the body, there will be no need for supplements, except for
nutrients that are poorly absorbed by the body. Much more about this exercise will be discussed later.

Chaos training.

This was the turning point when it came to my quest for height gain. Before introducing chaos training
into my exercise routine, I was only relying on sprints for GH, and after more than a year of exercising, I
had managed to add 2 to 3 inches of temporary height in my torso and about a half inch in my legs.
Before I forgot to mention, I started these height increasing exercises at 26 and was standing at 5'4 ".
So before chaos training, standing height was 5'6.5". An inch was temporary. With a much longer torso
compared to my legs, my body was definitely out of proportion, so I was desperate to do something
about my leg length. Many people are concerned about growth.

plate closing, and so am I, but at the same time, I was too desperate to give up, especially after adding
a few inches and being so revved I could get more. Therefore, I decided to continue my search for
information and came across the stories of Adam Rainer and Väinö Myllyrinne. These are some of the
examples of people who experienced accelerated growth throughout life, even in their thirties because
they suffered from acromegaly. Acromegaly patients who are adults experience growth on the toes
and skulls, but these individuals experienced growth on all parts of their bodies until they died. This
caught my attention and based on the knowledge I had about increasing growth hormones naturally in
the body, In addition to the sprints I was already doing, I added two techniques, both of which instigate
the release of growth hormone. One was weight lifting and the other was high intensity intermittent
exercise and this is what I call chaos training. More on how I used chaos training later. I didn't use
fasting because I had a pretty busy work schedule, so eating was a must.

twenty-one
(Don't worry about acromegaly here, unless of course you have a brain tumor. If the body releases
too much GH than necessary, somatostatin will come into play. We already talked about this
hormone.)

Two to three weeks after chaos training, I started to experience changes in my body structure. First my
feet grew in length and then I noticed my legs and feet became veiny. At this point I didn't know what to
expect. About a month later, I noticed that my fingers were slightly longer. I always had a small scar on
my arm towards the elbow since my childhood, but now it had moved upwards. Then I took a closer look
at my hands. They were a little longer. But this is not what I expected. I wanted longer legs, so
throughout this time I continued the cycling exercise with hope and prayer. But I hadn't noticed any
significant increase in my pimples.

Every once in a while, in a couple of days, I always felt spontaneous, aching shin pains during my first
month or two of cycling and running before adding a quarter inch to my legs. But now the pains began
to become more regular. One morning when I was getting dressed for work, the first pair of pants I tried
didn't fit me. It was an inch from the foot of my feet. "What else could shorten the crotch other than
weight gain and leg length?" I was wondering. Excited, I tried another pair of pants trusting that this
was the moment I was waiting for. It didn't fit so well. It was an exuberant experience. Even before
measuring my height, this was the first proof that my legs had grown significantly.

It's not that I haven't increased my height since I started exercising, but people will hardly notice that
you are taller if your legs haven't grown significantly. No one was telling me directly, but I could hear
voices in the background. People talked about my height because it was a surprise considering my age.
So suddenly, I secretly became a topic of discussion at work and among family members. I was starting
to rise above some of the tallest co-workers yet. And I kept my little secret to myself.

CHAPTER 4

ROUTINE

Now that you have an idea of what it takes to gain height after puberty, it's time to share with you
the exercise routine that I used successfully to avoid mistakes.

How age will influence your results. 12-18 boys

and girls. 22
If you are 18 and younger than boys and girls, I do not advise you to use the routine as it is. The reason
is that it involves chaos training to increase

growth hormones. Chaos training includes weight lifting.

Excessive physical activity during childhood and adolescence can negatively affect body growth and
adolescent development. Excessive exercise is associated with late changes in puberty. Sports that
emphasize tight weight control in the high-energy production environment are of particular concern.
Studies of male school wrestlers have shown decreased linear growth during the sports season with
recovery growth during the subsequent season. Studies of elite female gymnasts and dancers have
also shown delayed growth and pubertal maturation during periods of intense training.

If you are still in puberty, your body is naturally undergoing the growth process. Your body has the
natural ability to release enough growth hormones to instigate growth. However, you can still use some
of the exercises in this guide, such as cycling, ankle weights, and stretching.

So what should you do if you are in this age group?

If you are in this age group, only focus your efforts on other factors that facilitate the body's growth and
the production of human growth hormone. Some of these factors will be discussed later in the following
chapters.

They include, but are not limited to;

1. Participate in exercises or sports that put pressure on your legs.

Exercises, which require running, jumping, or kicking. Such sports can include soccer, basketball,
volleyball, handball, and the like. According to Los Alamos laboratory research, human bones are
organs that are continually remodeled through a process that removes existing bone and deposits new
bone. The skeleton of a young adult replaces one fifth of its bone tissue each year. This dynamic
reshaping serves both to subtly adjust the structure in response to changing stresses and to maintain
the proper level. calcium in the blood, a mineral essential for the functioning of all cells.

2. 3
Remodeling typically occurs during bone growth, in response to physicochemical factors such as
stress from exercise, during repair of injuries such as fractures, and during hormonal changes.
Remodeling includes the detection of environmental changes, the formation of new bone, and the
removal of existing bone ("resorption").

2. Avoid early sex, not masturbation.

I get a couple of emails from teenagers wondering if masturbation is responsible for their stunting.
According to research by John Morris, a psychology doctoral student and his team on 40-day-old
hamsters; They say they are the same as old teenagers in human terms, early sex can affect the
immune system and delay the onset of puberty and growth, in addition to having 'long-lasting effects on
the body and mood' that they continue into adulthood.

This is because the adolescent body interprets sex as a "stressor", causing the immune system to ramp
up and cause inflammations that are behind conditions such as IBS (irritable bowel syndrome) that can
delay onset of puberty and affect growth because patients miss crucial nutrients.

3. Increase growth hormones in the body We already discussed how. But stay away from chaos
training if you are in this age group.

4. Improve your nutrition.

Read the chapter on food carefully.

5. Supplements G. H (Arginine and Lysine)

Consider visiting an endocrinologist. That's what Argentine endocrinologist Diego Schwarzstein did
for now-famous soccer player Lionel Messi in 1998 when he was diagnosed with a partial growth
hormone.

deficiency. As discussed above, specific amino acids, such as L-arginine and L-lysine, can stimulate the
production of human growth hormone (HGH). First, don't take these supplements every day. Your body
will become tolerant to growth hormone. Take them 2-3 times a week a day or two apart. Taking
arginine and lysine on an empty stomach is also essential because food can decrease the absorption of
supplements and can interfere with HG.H levels. Therefore, do not take them with food. At least take
them 3 hours after dinner.
 24

Age 19 - 27 years

Most of the success statements come from this age group, so if you belong to this age group; It has a
better chance of growing after puberty.

27 years and over

If you are in this age group, you may face a number of challenges that can impede or impede your
success. Since I started at 26, I have encountered some of these challenges, but don't despair; there's
still hope. I say this because I once got an email from a 37-year-old man who claimed he added 3cm to
his legs with ankle weights, but he never came back when I asked him what exactly he did. He only
shared images; then another email from a 38 year old man who added 2.5 inches to his torso between
38 and 40 years old.

Since for most people this is the busiest time of their life, the main challenge facing people 27 and
older has to do with inconsistency. If you don't have time to focus on the routine, you will have few
opportunities to do so. I quit my day job to focus on routine just because I found that during my leave I
grew faster. Then after quitting my job, I started to grow steadily. I do not advise you to do the same,
but just share my personal experience.

The athletes

The other category that faces challenges with routine are athletes. Most athletes have regular training
sessions, so incorporating the taller growth routine with the training routine becomes quite a challenge.
First, to be successful with the routine, you need a lot of rest. If you are an athlete and you train two or
three times a week, I suggest you do all the chaos training exercises on the same day. Stretching,
cycling, and ankle exercises can be done any day, regardless of the training routine.

What do you need?

This routine will mainly focus on the upper body and the lower body that is; the most effective torso
stretch stretches, including the neck and chest.

25
For the lower body, the emphasis is on lengthening the shin bones with the cycling technique.

Other techniques such as the inversion table and ankle weights will be covered briefly towards the end
of the book. If your budget is tight, this routine can be performed in the comfort of your home in
addition to sprints that will require a pitch or punt of about half a football field.

Otherwise, the following equipment may be required;

1. An indoor cycling bike.

2. Alternatively, use an outdoor bike like a hybrid bike.

3. A bicycle stand to make the bicycle stationary in the open air.

4. Hanging bracket

5. Weights

6. inversion table

7. Ankle weights

8. Therapeutic device for stretching the spine

Exercises to be performed in this routine in detail.

First, there is the potential to grow in four areas of your body and all of these areas have specific
exercises that target them.

These areas include;

1. the neck

2. The chest

3. The abdominal area or spine

4. Pimples

1. the neck

Stay still or upright with your head straight. Then stretch your

neck to the left by tilting your head toward your left shoulder for 5

to 10

seconds and do the same by stretching your neck toward your right shoulder for 5 to 10 seconds.

Then put your head back and you can look at the ceiling for 5 to 10 seconds and do the same
with your head towards the floor.

After all the training, turn your head. Repeat the entire exercise 2-3 times, and you can do it throughout
the day whenever you feel like your neck is tense. If done correctly every day, you should see results
after about a week.

28
2. The chest stretch.

Perform this exercise by firmly holding the position as indicated in the picture for at least 10
seconds and perform this exercise every time you remember.

The abdominal area or the trunk.

Four stretching exercises, a back stretching device, and two abdominal workouts are very effective.

A. The stretches

Hanging

Hang up for 15-20 seconds.

At first you may have a hard time doing 20 seconds, but over time it will be much easier and you can
wait even 30 seconds or even

more, lengthen. The main challenge with this exercise is

Finding where to hang Any bar or tree branch as long as it is high enough to keep your feet off
the ground or floor when hanging will suffice. Repeat the exercise 1-3 times.

And do this exercise at least once a day if possible.

Dry swimming

Lie face down on the floor, then raise your left hand diagonally off the floor in sync with your right leg as
illustrated above and hold one position for 5 to 10 seconds. Relax for a couple of seconds before
switching to your left leg and right hand.

Do 1 to 3 reps before relaxing your spine by doing the cat stretch.

30
Cat stretch

Get on all fours with your arms closed.

Inhale as you bend your spine downward and lift your head. Exhale as you lift your spine into an
arched position while lowering your head. Hold positions for 5-10 seconds.

Cobra stretch

Be prone to the floor with your hands placed directly under your shoulders and your fingers facing
forward. The legs should be straight and the toes pointed. Rising phase: inhale gently. Engage your
abdominal / core muscles to support your spine. press

your hips on the mat or floor. Lengthen your torso and lift your chest off the ground while keeping
your hips stable. Keep your shoulders rolling down and back. Hold this position for 15-30 seconds.
Downward phase: Gently lower your upper body toward the scrub floor, lengthening your spine as
you descend.

31
Posterior arch device or spinal stretch.

These come in many different shapes, types, and sizes, but they're relatively cheap, starting at $
15. However, if you can't secure one, you can improvise.

creating your own hard cushion and lie down in a supine position. This is very important especially in the
advanced stage when the muscles are fully stretched and the body is used to all stretching. That is to
say; the moment you no longer feel the impact of the stretch. This technique decompresses your spine
and helps improve your posture. Arch your spine for 1-2 minutes once a day anytime you want before
moving in.

B. Abdominal / core exercises

Two abdominal workouts were effective during the routine.

Squats

Begin by lying supine on the floor, with your arms crossed over your chest or behind your head and your
knees bent, and then lift your upper and lower vertebrae off the floor until your upper body is off the
ground. Do 5-10 reps at first, then do as many as you can when you get used to it.

32
Lizards

4. Shin Bones

There are many exercises that will lengthen my shins, but I will focus on the three that I used to
lengthen my shins by more than 2.5 inches. The inversion table, jogging and ankle weights will be
discussed later.

33
The exercises I used include;

to. Elevated chair cycling

b. Sprint

c. Chaos training.

A. Elevated chair cycling.

If you're just starting out, raise the seat a quarter inch and then when you reach the quarter height
increase you can take it up to a half inch and it can take about four months to gain an inch in your legs.
On average, it takes 2-4 months for bones to fully reshape. When it starts to grow, keep the rise to a
half inch and it will continue to adjust as it grows. Focus on the way your leg is stretched. Don't run or
pedal too fast, rather cycle casually making sure the leg is fully stretched out trying to reach the pedals
with the instep or arch of the foot.

You may get bored while doing this exercise, so it can be helpful to play music while unconsciously
concentrating on the way your legs are stretched. 2 - 5 minutes of cycling for longer legs every morning
was enough to exhaust my legs, so I did it every day, although starting out, 10 minutes or more a day
will be ideal until the legs get used to it and you are too. fit.

The other important factor is the type of bicycle to use. I suggest opting for a bike that will challenge you
to ride if you go for an outdoor bike. An example is the Schwinn hybrid bike. But the bike will have to
stand, so if you already have an outdoor bike, just buy a bike rack and have it parked. If you choose an
indoor bike, opt for a bike with adjustable resistance levels. For example, the Sunny Health & Fitness
SF-B1110 indoor bike. One of the challenges with most indoor bikes is that they come with seat posts or
short stems that make it impossible to adjust the stems. The same can be applied to some outdoor
bikes. You can hire a welder to lengthen your post or purchase an adjustable seat post. When it comes
to wear resistance, let it be moderate. Not too high and not too low. Just try to mimic someone pedaling
on level ground. I suggest medium resistance levels or levels around 10.

Raise the seat post a quarter inch when starting out, then keep going up another quarter once you get
used to the initial increase.

3. 4
One sure fact is that it will seem impossible at first to cycle with the booster seat because it may feel
like your butt is tearing and it will hurt quite a bit. You will be tempted to quit for the first week or so, but
I urge you to wait. After a week or two, you will no longer feel the pain, and it will be used.

PS: Success stories with this technique using different cycling routines will be covered in the routines.

B. Sprint.

Perform this drill covering a distance of 4 to 6 yards. 1 to 3 sessions depending on your fitness levels. A
session, in this case, is running 4 to 6 yards four times. When I started the exercises, I was not in
shape, so one session was enough in my case. (That is, running 4 to 6 yards and 4 to 6 yards returning
to full speed. That's twice). I did one session, but if you need more GH in the body or if you feel fit
enough and you have time, then you can take a break of 5 or more minutes and do the second session.
If you have trouble determining the number of yards, just sprint until you feel too exhausted to continue
and do the same when coming back and repeating.

Do these non-stop sprints four times for about 30 seconds to 1 minute to raise your anaerobic (lactate)
threshold. The entire session lasts no more than 2 minutes. Note: That's exactly what I did in part
because it was enough to exhaust me and I didn't have much time for the exercises. Research,
however, shows that like other HI exercises, these exercises should be performed in no less than 10
minutes to maximize GH release from the body.

C. Chaos training (high intensity intermittent training or exercises)

As explained above, short bursts of high intensity (or maximum intensity) exercise should be followed
by a short low intensity activity, repeatedly, until you are too exhausted to continue normally in 30
minutes. This can include a set of 3-5 strength training exercises performed intermittently with the goal
of quickly exhausting the muscles so that enough growth hormone is released. Weight lifting exercises
are part of the exercise suite simply because weight lifting is one of the exercises that can trigger the
release of growth hormone.

35
Therefore, lifting weights intermittently will double the potential to trigger GH release from HIIT / E
trigger the release of
GH

I will explain this briefly;

When muscle tissue contracts intensely over a prolonged period, the blood circulation system begins
to lose ground in the circulation of fresh air necessary for the release of energy. Under these
circumstances, the breakdown of sugar is changed to lactic acid. As lactate is created in muscle tissue,
it leaks into the bloodstream and is distributed around our

bodies. If this situation continues, the performance of our body is reduced and the muscle tissue
wears out

off too fast This point is often calculated as the lactate threshold limit. The point when the muscle is
fatigued to the point of not being able to voluntarily move.

As explained above, An increase in lactic acid levels in the blood is a significant trigger for the
release of human growth hormone (HGH).

Forty exercises included in this set of exercises that is;

Sprint

Sprints are a form of HIIT, but lifting weights releases more

GH They are part of the chaos training set of exercises to engage as many muscle groups as
possible, making the chaos training more complete.

Followed by push-ups

Then two weight lifting exercises that are; Shoulder fly

Stand with your hands holding weights. Make sure to use

elevators that you can afford, depending on your strength

level but

It should feel heavy enough for your hands.

36
STEP 1 STEP 2

2-5 kg will do for most people.

Then move your hands up gently while fully stretched and when you reach shoulder level, lower
them gently.

Perform up to 5-10 reps depending on your strength level or just reps to the point where
you can't keep pushing and then switch to the next exercise.

To start with, 1 to 2 kg may be enough, then you can adjust as you go. Use slightly lighter weights for
your weaker hand.
Chest fly

Start The end

Gently stretch your hands inward until the two hands meet. Do five to ten repetitions. the

Pectorals and triceps, as well as the forearms, will be worked with this exercise.

More information on when to do a chaos workout and how will be discussed later in the
routine.

SYNOPSIS OF MY SUCCESSFUL ROUTINE IN DETAIL

During the first 1 to 3 months (Beginner

stage)

It is during the first month that intensity can be beneficial, but this intensity will only apply to
stretching exercises. You will have to stretch intensely to get in shape as quickly as possible.

If you are aiming for torso lengthening;

When I started, I was working part time, so I had a lot of time for workouts. The more free time you
have, the better and faster you can see results.

38
Every day in the morning when you wake up

Do the hanging exercise. Hang for at least twenty seconds for 2 to 3 reps.

Next, stretch the cobra for 2 to 3 reps, then dry swim two or three times. Finally, the cat stretches once.

Repeat if you wish

as this is not as strenuous as other sections.

Immediately after stretching, do abdominal exercises. I suggest 5-10 sit-ups or even more if you
want. Sit-ups can be done once a day. These strengthen your core muscles and help stabilize any
gains you may achieve in your torso.

Then stretch your chest and neck. This can be done anywhere, anytime, even when you are
walking. During the day, if you have time.

Repeat the series of stretching exercises during the day and do the same at night before going to bed.
Otherwise, twice a day morning and night is sufficient.

Later in the evening, go to the sprint session. Every day, continue the entire stretching routine
morning and evening.

Remember that stretching alone will not make you taller.

You will need growth hormones to facilitate any form of growth. May it be muscles, cartilage or bones.
This is why you will need the sprints for the first month or three.

From the day you do the first sprint session, jump two days before the second session.

If your first sprint session is on Monday, skip 2 days before the second on Thursday, and the third on
Sunday and that will be three racing times a week. However, if you start on Tuesday, you can run
twice a week if you keep the two-day gap between sprint sessions.

That means if you are just starting out, you will run 2-3 times a week, but there will be no chaos training,
especially weight lifting at this stage.

Strive to perform the running exercise on a hard surface rather than a treadmill for optimal results.

39
At first, you will need to perform torso stretching exercises every day, and your torso may continue to
grow. Initially, it will be slow progress, but as time goes on with better nutrition and more growth
hormones released into the body, the torso will grow faster.

Don't worry if these workouts are a bit strenuous at first. You may consider giving up, but the tension is
due to lack of physical condition, so your muscles won't stretch without you feeling some tension. After
a couple of days of stretching, your muscles will loosen, you will feel comfortable, and it will all be child's
play. There are so many stretching exercises that target the spine, but it will be best to focus on a few
that you can do every day for the first month during an efficient stretching routine.

Although you will feel the need to try every exercise you find when you start out, that's fine.
Our bodies are different, so you may find stretches more effective for your body than the
exercises mentioned above.

Otherwise, if you can't grow, try focusing on the exercises recommended above to see if
there will be a positive effect.

However, after one to three months, the tension you feel while performing these exercises will decrease,
and if this is the case, eliminate all other exercises and do only dry swimming, cat stretching, and sitting
ups.

This will also be the perfect time to introduce the back stretch device discussed above. Once you've
gotten used to stretching, use this method once a day for 1 to 2 minutes before heading out. It will be
very critical to stabilize your earnings. This device along with squats should not be missed once you
gain some height in your torso. After a month or three, you may see a slight difference in your torso
height unless something was not done right.

Otherwise, some report positive results after two weeks.

How to know that you are on the right track with a long torso after strictly following the
routine;

First, your upper body will start to loosen up and look fragile because the hitherto compact muscles are
now stretched. Your neck will also loosen and weaken. This shouldn't bother you as over time these
muscles will regroup with the help of a high protein diet and become compact at a new length, and this
is one of the ways stretching adds a couple of inches to your height.

40
You will also realize that the previously fitted blouses (shirt or blouse) will no longer fit you and you
will have to keep buying new clothes more

often because your upper body will flourish.

Shin Bone lengthens if you're starting out.

Since I have used cycling, for now I will only focus on cycling. Note that I independently tried other leg
lengthening exercises like kicking, jumping rope, and ankle weights while searching for a stationary
bike, but to no avail. These exercises may have primed my body because after securing the bike, I
noticed results just after two to three weeks.

You can choose to do the cycling routine in the morning or afternoon, but for at least 10 minutes if
you are just starting out.

Therefore, for shin lengthening, you will only focus on cycling and sprints for the first 1 to 3 months.
Sprints will be used as triggers for GH release, microfractures, and bone thickness. Therefore, sprints
were central to my entire routine. Feel free to use other methods to increase GH such as fasting, but
don't overdo it. If you choose to fast, I suggest you fast on your running days. I have already discussed
what it takes to be successful with fasting. If you want to use ankle weights, I'll share Jeff's story later.
That means just pedaling with a raised chair every day and running three times a week.

In summary, below is the complete routine for beginners.

When you wake up, start with the stretches that are there; hanging, cobra, dry swimming and cat
stretching. Then do the sit-ups.

After the sit-ups, pedal with a booster seat for 5-10 minutes, but if you have time, feel free to
pedal longer.

You can repeat the stretches during the day, before starting the sprints at night. Then repeat the
stretches before bed.

Follow the same routine every day in addition to the sprints that you will have to do once every other
day. Later I will explain why you should not run every day.

One question I always get asked is "can you do the core and shin routine at the same time?" The
answer is yes. I just summarized that above.

That's it. A beginner routine that is very easy to follow, but effective. If you've been stretching for a
while, the advanced routine is discussed below.
41
The following shows how bone formation and growth occurs after stress is applied to the legs.

1) Compression (pressing together)

2) Tension (pulling port)

3) Twist (Twist)

4) Shear- (tearing)

42
A) The referee's application to (b) Over time, the bone is a slightly bent bone that deposits a greater
curvature of compressive force on the inside and retreats on the inside curvature. from outside

The compressive force produces curvature.

weak electrical currents that stimulate osteoblasts.

C) The end result is a bone adapted to the compression force to which H. is exposed.

Advanced stage. (If you've been doing the routine for some time and are a bit flexible)

This is when chaos training will be introduced into the routine.

The chaos workout routine.

The sprint is part of the chaos training exercises. So, sprint the day you lift weights and do it twice a
week. Therefore, chaos training can include all of the following exercises on the same day.

First, sprint. If the field or area where you run is distant, there is no need to bother. The other set of
exercises can be done separately.

Therefore, you do not necessarily run as long as you do the rest of the chaos training
exercises. Even hours before.

Then do 10 to 20 push-ups depending on the amount that exhausts you.

Followed by the chest fly for 5 to 10 repetitions depending on a few repetitions that exhaust
your arms.

Then again, 10 to 20 push-ups before finally performing the shoulder fly 10-20 reps.

Remember to maintain a rest period of approximately 15-30 seconds between reasons, as resting for
a long time will allow your muscles to recover before you have worked them enough and will require
more time to exhaust them to the point where cannot move voluntarily.

All exercise can be done consecutively within 5-10 minutes, but it will be helpful in helping the body
release more growth hormones. The point here is to quickly exercise the muscles to the point where
they cannot voluntarily move.

43
For efficient results, first have a high protein dinner before these exercises. When you're done flying
off your shoulders, you'll be completely exhausted and then you can take a quick shower before bed.
Make sure you get 8 hours of sleep especially on the day you do chaos training exercises, otherwise
your body may not fully recover from this chaotic exercise.

It is also essential to do these exercises late at night for the following reasons;

After doing these exercises, you will feel as exhausted as a recipe for fast sleep. Sleep
researchers have predicted that; total sleep time and slow wave sleep would be higher in
physically fit individuals than those who are not fit and higher in the nights after exercise.

Remember that most of GH is released during the first two hours of REM sleep. If you are the type
who will then lie down to sleep, on the days that you do these exercises, sleeping will not be a
problem. In fact, typically when you exercise, you fall asleep faster, sleep more soundly, wake up less
often, and feel less tired during the day.

This prediction is based on the "compensatory" position, which suggests that "strenuous" daytime
activity (such as exercise) would likely result in a compensatory increase in the need to sleep at
night, thus facilitating recovery, restoration and preservation processes. of energy.

Second, our body recovers more efficiently when sleeping than when awake. Therefore, your body can
remain fatigued if you do these exercises in the morning or during the day.

Combine the need to regain your muscles, REM sleep, and the fact that most GH is released at night,
making the night the best time for chaos training.

It's important to consider; Don't expect your body to start another growth spurt long after puberty
without conditioning or preparation, and this is where many go wrong. So make sure that for the first 1-3
months, you sprint only before introducing chaos training. This will allow you to better understand your
body and what works for your body. If your body doesn't grow for the first 1 to 3 months, you may be
able to spot your mistakes. If you see successful results even before two months when you do only
sprints for GH, then you are on the right track, and at this point you can introduce the chaos exercises so
that more growth hormones are released in the body and this will be the beginning. of accelerated new
growth.

44
The summary of the advanced stage of routine.

Starting day, let's say Wednesday.

The first thing to do when you wake up, first hang up for 10 seconds, before doing the cobra stretch,
then a dry swim, and finally a cat stretch. The order you do the stretches may not count, but that's the
order I followed.

By this time your body will be used to stretching, so you can use the back arch device or your custom
hard cushion as illustrated above for 1-2 minutes and then do 10 or more squats.

That's it with the core routine, so immediately jump on your stationary bike.

I pedaled for about 2-5 minutes casually. Make sure you don't rush this. Within 10 to 15 minutes

you are done with the entire routine.

Assuming you work, study, or have a busy day, when you come home from work in the evening, have
dinner between 7pm and 8pm by the time you sprint at 9am, your insulin levels will be much lower in
your blood. . The point is to do chaos training hours after eating so as not to suppress GH levels in the
blood. Remember that insulin levels rise especially immediately after eating carbohydrates and insulin.

suppresses the release of growth hormone. So, eat more protein rich in amino acids and minimal
carbohydrates, especially on the day you train in chaos.

Start sprints later in the evening. Many are challenged to find enough clearance for sprints and end up
using treadmills. I suggest you use hallways to your home instead. Any clear distance of 15-20 m.
After sprints, use your weights to train in chaos. Remember, it is still Wednesday the starting day.

Every day, follow your morning stretching routine and let it become a part of your life like brushing your
teeth.

Four days after Wednesday, which is Sunday, go back to training in chaos.

I realized that when I started taking 4 to 5 days without chaos training due to unavoidable
circumstances; I grew up faster than when I spent 1-3 days between chaos training. Therefore, the
body needs enough time to recover.
Four. Five
And doing it more often makes the body more used to training the chaos that less GH will
be released.

If you follow the rest period of 4-5 days, you will also find that you will do a chaos workout once a
week for a few weeks.

That's. It seems simple, but it is efficient.

If you are targeting pimple growth, take note of this;

With the lengthening of the pimple, you should know that the bone cannot grow without enough growth
hormones in the body. If your goal is growth in pimples, all your efforts should be focused on doing
whatever it takes to stimulate the pituitary gland to release enough GH for your body to grow because
without enough growth hormones, whatever you do will be a waste of weather.

Sprints alone will be chaotic enough to begin with. But then you will need to introduce chaos
training exercises. 8 hours of quality sleep daily will also be essential.

Now when it comes to milk, I have to put up a disclaimer. Milk is great, but don't drink too much. I used
to drink two glasses a day, which is about 500 ml for faster results. Milk contains many sugars that can
lead to weight gain, so drink it in limited amounts. It is not recommended to drink more than three
glasses a day.

On the other hand, as mentioned above, milk contains insulin-like growth factor 1. A hormone that
is very important for cell division and growth in the body.

So if drinking milk does not cause you any health problems, then you should have 1 to 2 glasses
per day.

Then, too, have enough amino acid-rich proteins, primarily egg whites, beef, fish, and poultry like
chicken and turkey. These animal proteins along with milk will play an important role. Enough was said
about them under nutrition.

Losing any of the essential factors above may be enough to prevent you from achieving your goal. That
is to say; sleep, GH, nutrition, consistency and how you do the exercises. Some of this will be
discussed under Mistakes to Avoid.

There are a couple of exercises to lengthen the shin and all may work for some, but not for others. As
stated above, he will focus a lot on cycling technique, then inversion, and ankle

46
Weight training techniques that are also preferred by many will be briefly discussed at the end of this
guide. Remember, I made a gesture earlier; with shin lengthening its three exercises. That is to say;
Sprinting, cycling and training chaos. However, later I realized that walking is very important, but it
cannot be part of the routine, and it can be done at any time. So take really long walks once or twice a
week, please.

Cycling was extensively covered in the beginning as well as sprinting so I'll shed more light on chaos
training. First of all, make sure you are past puberty before doing chaos exercises, otherwise chaos
training can atrophy your body.

To know that you are on the right track with shin bone lengthening; Since I used cycling, I will share my
experience with cycling. First, there will be spontaneous, fleeting, painful pains both in the shin and
around the kneecap at any time of the day. These pains will last no more than 5 to 10 minutes and
then they will go away. They may resurface once or twice during the same day, but may resurface in
moderation the next day.

A week or two later, you will notice that the bones of your kneecap widen slightly or show through
the skin.

These bones then thicken as time passes and the thickness may explain the increase in the legs in the
first quarter to half an inch. Over time, the pimples also start to lengthen. Your feet will also be able to
reach the pedals even when the seat is raised before increasing it to the next level.

My feet grew slightly before my pimples, but this will not always indicate pimple growth.

All the other constant factors, like weight gain, the most obvious sign of leg growth will be the
difference in the seam length of your pants.

Some tips when following this exercise routine.

When performing these stretches, you will feel back pain from time to time. Take a dry bath or hang up
for some relief. Pain may be the result of the back bones being relocated to their previous positions
prior to stretching.

If your goal is to add just a couple of inches to your height, then a few changes will need to be made to
your daily activity routine and that means you will have to make height increase your priority. If it means
clearing at some point and prioritizing these taller growth exercises, then go for it.

47
This routine will be perfect if you are desperate enough to dedicate it 100%. Many people over 5'6
"may not gain as much height simply because

they lack the zeal to follow the routine for a long time.

You should know that the height gained after puberty by stretching the torso is

It is never permanent until enough growth hormone is released in the body to facilitate the growth of
cartilage, muscles, and bones, including the spines, to support your height gain. That's when you can
feel free to take a few days off.

Ab workouts can also stabilize gains.

MOST IMPORTANT TO KEEP IN MIND; IS THAT THE BODY NEEDS MORE

RECOVERY THAN INTENSITY

CHAPTER 5

CYCLING WITH SUCCESSFUL HIGH SEAT STORIES

Note: The following success stories were selected from a cycling forum as they were without any edits.

They were from real people and they are very credible.

1) Posted by: Leo

When I was 23 I used to bike to college, which was about 10 miles away, so round trip is 20 miles in

total. I read somewhere about increasing the saddle height so that your legs stretch out when you
pedal, so give a slight tug on the legs. It's a bloody pain to begin with, but you get used to it after a
week.

I did this every day for 4 months (along with lots of protein drinks) and increased my leg length by over
2.5 inches, increasing the saddle height 1/4 inch every few weeks. I honestly believe that anyone,
regardless of age, can achieve this and more - the legs are literally forced to grow to accommodate all
those pulls and stretches.

48
But I never see anyone else singing the praises of cycling to increase height - am I the only one?
Source: http://www.gettaller.da.ru

2) Posted by: Anonymous

"Cycling by altitude"

Jul 10, 2002 at 5:31 am

Anonymous: Well I don't know if this is true, but I do know that I increased my leg length a few years
ago doing the cycling exercise, so you need to make sure your legs are fully stretched out.

I used to cycle 15 miles a day and the growth was really fast, and I was 27 years old. I'm surprised that
this kind of thing doesn't show up on this forum anymore, as it really works.

Ann's question for anonymous: Was the height you gained in your legs permanent? How much did
you earn? So should just cycling help or are there stretches / exercises for the legs specifically that
would get the same results?

Anonymous response: Yes, it was permanent.

I just made sure to bike every day and eat healthy

diet supplemented with protein powder. I also slept at least 8 hours a night. I just can't see why you all
find it so hard to increase your height, it's easy. If you push yourself and stay healthy, then growth will
come.

An interesting point is that when I cycled only 6-7 miles per day, not much happened, but when I
cycled 15 miles every day, I really noticed the increase. I used to increase the saddle height 1/4 every
2 weeks.

Another anonymous post: " I was the one who posted that "

Well I'm glad some people noticed my post. I have not visited this site in a while because no one
seemed interested in this height gain method. As I said

you have to do a lot of miles almost every day to feel the effect ... 5, 6, 7 miles is not enough. You
need to do at least 15 miles of hard cycling and make sure your legs and feet are stretched every time.
If you're doing it right, and eating right, it will only take you a couple of weeks to get the%. inch.
Obviously the younger you are, the better results you are going to get, but you can still get good results
no matter how old you are.

49
This is the best height gain method I know of and more people should try hard and at least give
it a try.

3) Posted by: BG

I grew an inch from cycling. I joined a serious cycling club and did about 40km a week. I have grown
from less than 5'11 to 6'0, my goal is 6'1. I was very happy with this as I tried 100 other methods such
as hanging, stretching and basketball and never grew one cm.

1 km = 0.621 miles ... 40 km = 24.8 miles

4) Posted by: 5ft8guy

"Really?"

September 11, 2003, 1:10 am

Really? did you grow up lifting the chair? I used to ride my bike to work and I liked to make my saddle
height really high. I was

like 5'4.5 or 5'5 when I was 15 and I turned 5'8 when I turned 16. So I got my driver's license and
never rode my bike back to work and never grew up again.

Let me know if it kept growing by lifting the chair, I want to know if it really helps! keep this thread
updated!

April 2006 - Shinbone routine success story - How Vulcrum (or Jeff) grew 2.5 inches on his legs
in 5 months.

Nickname: Vulcrum- The real name is Jeff.

Age: 15 years.

Sex: male

Grade: High School, in 10th grade this

September '06.

Ethnicity: Chinese

Before the height: less than 5 ft 2

Shinbone experiment began: around January 2006.

State: Currently doing the shin bone routine. He expects to become 5 foot 7 by the end of December
2006.

fifty
Current growth in height from the shin

routine: 5 feet 4.5 inches in less than 5 months (grown over 2.5 inches) [as of May 12, 2006]

Mom's height: 5 '2 ".

Dad Height: 5'5 "

Location: California (USA)

Summary: Jeff, on average, grows about 0.25 to 0.5 cm each week. His growth has been very fast and
consistent because he goes beyond what any man has gone before: he runs and runs like crazy!

When will Jeff announce the next update?

- Jeff will update his growth only when he has become 5ft 7, which he expects to happen in late
December

2006. Then we will hear from him. His goal is to grow 5 inches in a year,

which is insane!

What did Jeff do?

- Basically did a lot of intense runs / races like crazy ... Ran about 5 minutes to

6 times a day. He also did very intense runs / runs before bed, and then slept with 10lb ankle weights
on each leg (total is 20lbs) for 10-12 hours.

How are your devices?

51
Here's Jeff's photo from his dream with the ankle weight method.

Jeff's later photos (2 inches taller than before) ... no earlier photos available at this time.

52
"I stopped growing a year or two ago and my recent growth has been very fast: 0.25 to 0.5 cm per week.
I grew a total of 2.5 inches on my legs in 5 months. Whether I have grown or not, there is a very REAL
connection between my INTENSE routine and my recent growth. Read my story very carefully and then
draw your conclusion. " - Jeff

Ankle weights routine that works.

In general, jog with 2.7 to 4.5 kg ankle weights each leg for 15 to 30 minutes at

night. Sit or lie

Lose 3 to 5 kg ankle weight on each leg for 1 to 2 hours a day before bed. Then go to sleep
immediately.

DO NOT stand or walk and make sure your remotes are within easy reach so you can turn off the TV,
DVD, and sound when you're ready to go to sleep.

You may choose to take protein powders after the, However, this theory is based on those who have
success with ankle weights. I personally do not endorse any supplements.

CHAPTER 6

MICROFRACTURES

There is some scientific data, but insufficient, to support some claims about micro fractures.

In 1892, Dr. Wolffs theory of bone transformation was published. Just a few decades later, bone
remodeling is now a medical fact! The bone is anisotropic; which means it has different strength and
stiffness depending on the direction of the load). The bone will grow, develop, adapt, transform, and
reshape itself due to microfractures and high stress exerted.

Microfractures + piezoelectric force + HGH + sleep = growth in height

Microfractures: are extremely small fractures or holes that exist in the legs after vigorous high-impact
exercise such as running or jogging. Bones are designed to heal very quickly when there is a fracture.

53
Piezoelectric force; The bone is piezoelectric; which means that it generates electric fields in
response to mechanical stress. Loading (stressing) a bone produces a small electric field in it called a
piezoelectric force, which is needed to stimulate new bone formation. The magnitude of the
piezoelectric sensitivity coefficients of bone depends on the frequency, the direction of the load, and
the relative humidity.

The 2 black arrows point to the small dots on the shin that indicate microfractures or

Extremely small fractures that are not visible to the naked eye.

54
MICROCRACK ACCUMULATION AT DIFFERENT INTERVALS DURING THE COMPACT BONE
FATIGUE TEST

(The Journal of Biomechanics)

According to the magazine, fatigue damage to bone occurs in the form of micro cracks, call them
fractures if you like. This micro damage contributes to the formation of stress fractures and acts as a
stimulus for bone remodeling. Bones, therefore, have an advantage over most engineered structures.

in that they have an inherent ability to repair damage.

However, if this damage accumulates at such a rate that bone repair capacity is exceeded, stress
fractures occur. These fractures commonly occur in athletes and soldiers involved in high intensity
repetitive activities such as marching or running.

If, on the other hand, damage accumulates at 'normal' rates but the bone's repair mechanism is
poor, fragility fractures occur, which commonly occur in aging bone.

Fig. 1 Calcein-labeled microcrack seen using (a) green epifluorescence (X = 546 nm) and (b) UV
epifluorescence (X = 365 nm). This microcrack is found in the interstitial bone, but part of it is on the
perimeter of a cement line that surrounds a Haversian system. 55
Fig. 3 Example of micro crack propagation, initially stained with xylenol (orange arrow) and then
stained with calcein (green arrow) showing it, which formed during the first 50,000 cycles and then
grew further between 50,000 cycles

and failure Another orange xylenol labeled nrirro You can also see cracks in the image.

Routine inversion table that works.

Based on facts related to creating micro fractures in bones, a great inversion table routine will be as
follows;

Note; The inversion table has the added benefit of stretching the cartilage between the knees and the
sockets of the thighs.

Just like you need to stretch your spine every day to get good results, you will need to use the
inversion table every day, but you will surely need a long time to use this technique effectively and you
may need to apply it every day to get results. rapid.

After running, use the inversion table for 30 minutes to an hour. Jogging can also be done every day
because it is different from running.

Then one hour of the inversion table technique to stretch the micro fractures.

You will need sprints or chaos training when using this. Then the routine will be as

follows, including sprints;

Do the sprints, jog for an hour or so, then use the inversion table for about an hour. If you need to use
the weights as well, apply them immediately after running for an hour before using an inversion table for
about an hour. Then rest another 30 minutes to an hour before walking.

56
Using this technique with ankle weights will require a lot of free time.

CHAPTER 7

COMMON ERRORS TO AVOID

(Steps to take to grow taller after puberty)

1. Stretch on a daily basis.

When you add a couple of inches to your torso, you may think it's time to kick back with the
inches in your pocket. Fagot! All your winnings will disappear into thin air.

It will start to feel shorter than normal as time goes on. I've mentioned it a couple of times, that the
height gained in the torso is not

permanent but stabilizing is very simple. Just watch your posture, do the stretches in your late-stage
routine every day before heading out, and do your sit-ups. All of this can be done in 5 minutes each
morning before leaving. If you're in a hurry, then use the back stretcher for a minute and 5-10 squats.
Your torso height will be stable all day.

2. inconsistency

This is one of the biggest, but most common challenges that will hinder your progress. In most cases,
inconsistency may not be an option, but since these exercises are time-consuming, you may have
other priorities that derail you during the course of the routine. If you're following the routine for a week
and then off for a week or two, don't expect results. This is why I suggested a clear time for you, say a
month or two to fully focus on routine or make height increase a priority in your life. This will allow you
to notice any small mistakes that may be hindering your progress. Because the errors are many, one
or two of them are enough to affect the results.

3. Don't keep your mouth shut

Don't tell all the Torn, Dick, and Harry your goal of increasing height, especially if you've already
passed puberty. Not only will you be scoffed at ninety percent of the time, a study conducted at New
York University found that talking about your goals can give you a false sense of accomplishment,
making you less likely to reach your goals. But at least tell your girlfriend, right? No.

57
"By not telling anyone, you are ensuring that your goal is something that you are really doing for
yourself," says KC McCulloch, PhD, an assistant professor at Idaho State University who
worked on the study.

You won't risk letting anyone else's opinions get in your way if you keep your mouth shut.

"What stops a lot of people from doing what they dream of is other people," says Susan B. Wilson, a
Michigan life coach and founder of Get Over It, Move On!

"If you tell someone that you want to apply to a graduate program, they can continue on how
terrible campus is ... and you can start to believe them when you really should trust your own
instincts."

Beyond that, loved ones may have ulterior motives for being naysayers. If you announce that you are
going to spend tons of time on a big goal, a good friend or significant other may worry that he or she will
see you less and unconsciously distract you from the finish line.

Doing something just for you feels selfish in a really good way. "Women tend to reach out too much for
their loved ones," says psychologist Lucy Jo Palladino, PhD, author of Find Your Focus Zone. "So if
you can have something that is uniquely yours, it can feel really special."

4. Not having enough GH released by the body.

Some people try the cycling method, ankle weight, or stretching independently in the hope of getting
results. Without
GH, fortunately it can grow a bit, but the intrinsic value of GH will be lost.I already mentioned that chaos
training was a turning point in my life, so the role of GH cannot be emphasized further.However,
research shows that most GH is released after weight lifting, HlI E, and during sleep. You can also fast,
but not every day and I personally never used fasting for long, so I don't have much experience with it.
However, for most women, fasting can be an option if you avoid weights or for some reason or if you
cannot run.

5.Do not include abdominal work - outs in your routine

Again, stretching alone without abdominal exercises is a waste of energy. At one point, I decided to
pull abdominal exercises out of my exercise routine to grow taller thinking they were wasting my time. I
lost almost all the height I had gained in my torso in a very short time.

I regained my height in the torso just after a week of re-incorporation of the abs on a daily basis. You
may go a day or two without these workouts, but don't give them up forever.
58
6. Not getting enough quality sleep on a regular basis.

According to scientists at the University of Wisconsin, at least 90% of bone growth occurs at night.
Sleep is vitally important during the healing / recovery process. Your muscles will stiffen and you will
end up losing a couple of inches if you are always fatigued. Also, REM sleep is very vital for your body
to fully recover.

Ignore your sleeping posture and focus on the quality of your sleep with any posture.

If you have trouble achieving REM sleep, be sure to go to bed late at night.

It may be difficult to adjust initially, but in a few days, your internal clock will adjust and be difficult to
adjust.

If sleeping is a problem, try having a cup of warm milk before bed and you will sleep like a baby. Your
body requires a stress-free and fatigue-free environment to continually grow after puberty.

7. Do chaos exercises more than twice a week.

When you're just starting out, desperation kicks in and you want quick results. You may think that to
spirit or by training chaos more often, you will get faster results. But this is counterproductive. There is
nothing you do to force your body to grow faster. Growth is a process.

Therefore, doing chaos training exercises too frequently will instead atrophy your body and you will
end up with no results. I do not advise you to fast very often as well. Less is more when it comes to
this. Unfortunately, I learned this the hard way after wasting a lot of time.

The law of diminishing returns applies here.

Every first time in the week that you do Chaos Training, more growth hormones will be released and
the mount a released is reduced as you continue to do Chaos Workouts. Most of GH is released when
Chaos training is performed spontaneously impacting the body to release lactic acid for muscle
recovery. Lactic acid triggers GH release Do chaos training more often, then the body gets used to it
and learns how to regain muscles with less lactic acid released into the blood to regain muscle.

In fact, your body also needs enough time to recover from these chaos exercises.
59
8. be pessimistic

This is another great challenge. In fact, if you are in doubt that you will succeed, I advise you to work
with your mindset; otherwise this will not work for you. It all starts in your brain the moment you start to
doubt what you are doing, not only will you lack zeal

To stick with the routine, you may even doubt any gains you can achieve. Staying positive is extremely
critical here. If you are below average height, staying positive may not be a problem as you may face
various challenges with your height and the only option is to keep trying until you do. Even minor
earnings will excite you and you will be optimistic and positive, which is the recipe for success in any
field. Those who are above average don't know what it means to be too short, so there is plenty of room
for pessimism.

9. Ignoring the role of hydration.

I already discussed how staying dehydrated for a long time can compress the discs in your spine. In
fact, every time your body becomes dehydrated, it feels shorter than normal. Keeping your body
hydrated will have the opposite impact on the discs, making it a bit taller.

Further; According to sports nutrition expert Dr. John Berardi, your muscles won't grow to their full
potential if you don't drink enough water.

10. Measure your height very often to check your progress.

Every time you measure your height and find yourself at the same height or even shorter, this
generates negative feelings. You will be pessimistic and feel like you are wasting your time, which will
humble your spirit.

You will stand against your wall mounted height bar every morning and evening hours to check if you
are making progress, you will find yourself shorter at times which will be depressing.

This will psychologically affect the way you exercise.

Measure your height only once or twice a week and the little progress you will have made will be
enough to stimulate your spirit.

11. Abandoning your posture

This is a mistake that you can easily find yourself making simply because you stand, sleep and sit in
whatever position you consider comfortable and before you know it, you will lose all your gains in the
position.

60
The two common positions that are likely to affect your height are the sitting and sleeping positions.
When sitting, always pad your back to keep it upright. I do not advise you to care much how you sleep
at night, as it can compromise the quality of your sleep, but during your waking time or during the day, if
you spend a lot of time on your mattress, always put a pillow under your belly or under your back.

Supplementary errors

1. Do not include protein rich in milk and amino acids regularly, not necessarily every day. Amino acid
supplements can do the job too.

2. Jumping rope and kicking are easy and cheap to do, but they are not very efficient and they are not
chaotic exercises, so they just eat up your time.

3. Does not include long walks two or three times a week, especially if you want to lengthen your
legs.

4. Running on treadmills is not as effective as running on a hard surface. Therefore, avoid running at all
costs on treadmills just because you can lose bone thickening and microfractures that are created by
the impact of stamping on a hard surface. Your muscles may not be working as hard either if you run on
a treadmill.

If you must use a treadmill due to the weather, just set the incline to at least a level 1.

5. Avoid carrying heavy loads on your back. Especially backpacks.

6. If you are a weightlifter, use chaos training days, otherwise you can prioritize height gain first
before muscle development.

Summary of steps to take to grow taller after puberty

- Stretch regularly.

- Make sure to increase your body's ability to release growth hormones naturally.

- Include some abdominal workouts in your routine, but regularly.

- Make sure you get a good 8 hours of sleep.

- Keep your mouth closed

- Look at your posture

- Do not train in chaos more than twice a week. 61

- If you are pessimistic, this is not for you.

- Make sure you hydrate very often.

- Don't measure your height to check progress too often.

Chapters

DAILY MEAL PLAN

Nutrition was already covered. However, you will need a simple but efficient regular meal plan that
includes all essential nutrients at every meal and snack. This will ensure that you naturally have less
room for nutrient-poor options (in sodas, chips, candy, desserts and the like) that increase insulin and
can in turn affect growth.

Your goal should be; adopt a daily nutrition or eating plan that includes all of the nutrients most critical
for growth.

Start the day with a fruit, for example a banana or any other nutritious fruit. In nutrition, find the fruits
with the nutrients you need the most, for example, if it is zinc, a ripe banana will be a good example.

Then when it comes to the main breakfast, you can choose to eat cereal or whole wheat bread. If you
choose cereals, organic whole oats will be a good choice, whole oats and bread contain soluble fiber.
This type of fiber dissolves in water and tends to slow down the movement of food through the
digestive system.

If you choose whole grain, it may be an opportunity to add low-fat milk. Anywhere between 250ml
- 500ml will do.

If you choose bread, you can have it with a couple of hard-boiled eggs. Egg whites contain protein
rich in amino acids, while the yolks contain vitamin A, protein, and other minerals such as calcium,
magnesium, potassium, iron, and zinc.

When you eat may not count for much, as that may depend on the circumstances.

After breakfast, drink at least a liter or two of water to keep your body hydrated.

If you want to have snacks, between main meals, it will be a good idea to eat seeds like pumpkin
seeds and other nuts like peanuts.

When it comes to lunch and dinner, you can add anything to the mix as long as it eases the body
62
increase.

Lean meat, chicken, fish, beans, vegetables, potatoes, brown rice, whole wheat pasta, fruit
juices, and the like.

If you are on a special weekend diet, the paleo diet will be the best option.

Use the nutrition chapter as a guide when deciding what to eat and when and at the end of the day,
you may not need supplements.

The main indicators here are;

Drink at least 1-2 liters of water every day. Two glasses of

milk every day.

Stock up on pumpkin seeds or other zinc-rich seeds and walnuts. You can eat them

anytime during the day.

Broccoli and other cruciferous vegetables should appear very frequently on your menu.

Eat animal meats at least three times a week, as well as eggs.

CHAPTER 9

FIND OUT WHICH SECTION OF YOUR BODY IS GROWING.

63
As discussed above, your body has the potential to grow in the neck, thoracic, abdominal, and
lumbar areas.

It is imperative to take action in each section to know where you are progressing or not.

This is very important because your daily training routine involves all of these areas, so you can, for
example, gain a total height of 2 inches without knowing where exactly the growth is coming from.
This may be your goal, but then your body may seem disproportionate, so knowing where progress is
coming from will allow you to put more effort where you are falling short, allowing you to make your
body proportional and increase your overall height even faster.

So somewhere note whether your old height is necessary. I used to do it in the beginning.

The neck and chest.

Place your headband on the top of your head to the point where the chest that is just below your
chest ends. You can combine chest and neck because your total height gain is likely to be no more
than an inch.

The abdominal area (trunk)

Measure from just below the chest to just above the groin. This is likely to contribute a significant
amount of height up to 1 to 3 inches through stretches and abdominal exercises.

The pimples.

Growth on pimples can contribute 1 to 4 inches, depending on the time spent. Just take measurements
from the center of the knee joint to the bottom of the foot of the run. If your knees are fleshy, finding a
place to mark can be challenging; otherwise there is a slight drop between the knee joint area when
looking at the inside of the leg. Take measurements from that line to the bottom of your foot.

Ways to measure your height

There are different ways to measure your height.

You can use a tape measure, divide your body into three parts as illustrated above, and then add the
measurements to get your total height.

64
Alternatively, you can stand against a wall, probably one of your bedroom walls, and mark your
previous height, then check again after a week or two and see The Difference Between Before and
After knowing your progress.

I grew up with a bit of consistency, so every four months I expected some progress.

You can also experience the same. Therefore, the weekly check should not mean progress but rather
determine if you are losing any height
And if that's the case, based on the checklist discussed below, you may need to do something about it.

Finally, a stadiometer can help.

Why your height can fluctuate throughout the day by up to an inch.

First of all, as mentioned above, DO NOT check your progress very often. Second, your height will
never be stable while stretching due to the following circumstances;

a) Very early in the morning before breakfast, it will be higher than normal.

b) Moments after eating your height is reduced a bit in most cases.

c) After long walks, exercise or when the whole body is exhausted, it will be a little lower. Some report
losing as much as 1 to 2 inches.

d) When you are dehydrated, your muscles will shrink making you a little shorter.

e) When you don't get enough sleep, it can be shorter the next day, especially when you're
fatigued.

f) When you are dehydrated, it will be lower than normal. I already discussed why.

g) When you go a couple of days without squatting or stretching, you may lose some height.

h) Last but not least, according to Elizabeth Lombardo, PhD., MS, PT, a psychologist and physical
therapist in Wexford, Pennsylvania. Stress affects our musculoskeletal system, resulting in tight and
contracted muscles and spasms in the muscles.

Which in the end will make you lose an inch or two? Therefore, when you are stressed, it can
be lower than normal.

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Several variables will affect your height throughout the day, so when you are lower than expected, don't
panic or panic. Stay calm and try to find the possible reason. This happened to me multiple times during
the course of the routine and I know how distressing and demoralizing it can be to find an inch or two
less.

What I noticed is; The best time to measure your height is late at night long after lunch, but
before dinner.

CHAPTER 10

HEALTH CONDITIONS AND CONDITIONS THAT AFFECT BODY GROWTH.

As mentioned above, the growth and development of the body are influenced by both natural and
environmental factors. Poor health contributes to natural factors. Health conditions that can affect the
growth of the body include, but are not limited to;

Arthritis

When children develop joint inflammation, the growth of nearby bones is often affected. If it occurs
before age 3, the affected limb may be longer than expected, but if it occurs after age 9, the growth
plates may close earlier than expected, reducing the length of the legs.

Anemia

Blood is made up of red blood cells, white blood cells, platelets, and plasma.

The predominant cells in the blood are red blood cells whose main function is to supply oxygen and
nutrients to the cells of the body and to eliminate waste products.

Red blood cells can carry oxygen because they contain hemoglobin, a complex protein that
contains iron.

Anemia occurs when the number of red blood cells falls below normal, or if there is a decrease in the
amount of hemoglobin in the body.

The most common cause of anemia in children and adolescents is iron deficiency. Iron is essential for
all tissues in a young child's developing body.

Teenage girls may be at risk because of their irregular eating habits (caused by concerns about body
image) compounded by loss of normal menstrual blood.

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Growth hormone abnormalities

Boys with reduced growth hormone have very poor growth at the time of puberty, leading to
short stature.

Conversely, if there is excessive growth hormone before the growth plates close, "gigantism" can
occur, a dramatic increase in height.

Hypogonadism

This condition is marked by a reduction in sex hormones, including testosterone and estrogen.
Affected individuals may have little or no growth at the time puberty is expected.

IMAGe syndrome

This is characterized by the association of intrauterine growth retardation (within the uterus),
metaphyseal abnormalities of the hip (and short limbs), as well as genital abnormalities.

A genetic mutation believed to be related to tall stature has been identified as the culprit for the
so-called IMAGe syndrome.

Children with IMAGe syndrome are stunted before birth, therefore, they end up with a smaller body
and organs than normal. Complications of the disease can be fatal.

Hypothyroidism

A condition in which the thyroid gland does not make enough thyroid hormone.

A reduction in the normal amount of thyroid hormone during childhood usually leads to short stature,
among other problems, such as poor school performance, fatigue, constipation and intolerance to
cold.

Osteoporosis

A condition that causes bones to weaken and become so brittle or brittle to the point that fractures
can occur so easily.

discs (so that the distance between each vertebra is reduced).

On average, women lose about 2 inches in their lifetime, while men lose about 1 inch.

Diabetes

A group of metabolic disorders in which there are high blood sugar levels for a long period of time.
Symptoms of high blood sugar
blood include frequent urination, increased thirst, and increased hunger. If left untreated, diabetes can
cause many complications.

Diabetes that begins during childhood (usually type

1) used to be a common cause of short stature in children, but early recognition and treatment have
reduced this effect on height.

Cystic fibrosis

Genetic disorder that primarily affects the lungs, pancreas, intestine, kidneys, and liver. Long-term
problems include shortness of breath and coughing up mucus.

Poor linear growth and inadequate weight gain are very common problems in children with cystic
fibrosis (CF). The most important factors involved in growth failure are malnutrition, chronic
inflammation, lung disease, and corticosteroid treatment.

Renal insufficiency

Researchers have found that many factors cause growth failure in children with chronic kidney
disease.

In addition to removing waste and excess fluid from the blood, the kidneys perform important functions
for a child's growth.

Damaged kidneys can slow a child's growth;

Causing mineral and bone disorder, which occurs when vitamin D is not converted to calcitriol,
which deprives bones of calcium.

Phosphorus levels rise in the blood and draw calcium from the bones into the blood.

causing bones to weaken.

Create an imbalance of sodium, potassium, and acid-base levels in the blood, also called acidosis.
When the blood is out of balance, the body slows growth to focus energy on restoring balance.

Decreased erythropoietin production. When erythropoietin levels are low, a child can
develop anemia.

Treatments that can affect the growth of the body. Asthma inhalers

The research, conducted by the federal University of Rio Grande in Brazil and the University of Montreal
in Canada, showed that children who used steroids for asthma had slower growth rates compared to
those
Do not use the medications.

The report goes on to suggest that children treated daily with inhaled corticosteroids may grow
about half an inch shorter during the first year of treatment. "

Corticosteroid therapy

These powerful anti-inflammatories

Medications can affect growth through their effects on bone development. They can be prescribed for
a number of conditions, such as Crohn's disease, ulcerative colitis, asthma, or arthritis. If taken during
childhood for long periods of time, growth retardation is common.

CHAPTER 11

THE POWER OF YOUR MIND

"There are no limitations to the mind, except those that we recognize and what the mind of man can
conceive and believe, can achieve" -

Napoleon Hill

Your mind will play a central role when it comes to achieving your height gain goal.

First of all, you must believe that you will make it. Believing alone will not make you grow, but it will help you to
have a positive mindset.

One mistake many make that causes them to give up their goal of increasing height is to talk openly
about it. This has already been further discussed under Errors to Avoid.

Second, try to use your imagination as much as possible. Trust me, it works, albeit indirectly. I
remember vividly imagining what I would look like if I had longer legs moments before I went to sleep for
a couple of days. So I started dreaming about it. I had a dream or two where I was standing taller with
longer legs and reflecting on those dreams every morning kept me excited and positive. I started to
believe it would happen and it finally happened.

There are other techniques used by some people such as self-suggestion. Some say that just by
talking to themselves they can become taller. I like this testimonial in one of the forums.

Re: My story of growing tall an Answer # 10 on: November 9, 2011, 11:50:18

PM

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"To post

Dame and Sonalee, I told myself that I would grow taller, I felt it and acted like I was really taller. I did
these things consciously for a while, but then I completely forgot about it. I just didn't bother anymore
and went on with my life. After about 3 months I realized that I had grown taller because people
started telling me that I look taller, wherever I go!

But I don't think that self-suggestion automatically makes you higher, rather it forces your mind to give
you the appropriate steps you need to take to achieve your goal in the form of hunches. What I
personally did was speak to myself out loud while beating my chest saying "I have to grow taller, I order
my subconscious to tell me how." I did this whenever I felt depressed or distressed due to my height
and weeks later, I was able to conjure up an exercise routine that allowed me to reach my goal. One
thing that I have learned is that your mind is very powerful and is always ready to provide you with
solutions to dominant challenges, whenever you are ready to take action. In most cases, You won't
even realize why you are doing what you are doing simply because your subconscious will be in control.
That is why I insist that being positive is essential. Your mind will not act if you have doubts or if you are
pessimistic. You need a strong stimulus to force you to act in a particular direction. Automatic
suggestion, law of attraction, imagination and faith. They all work, but the moment you have the
slightest doubt that you can pull it off, you are doomed.

I leave you with the story of Angel chosen from one of the forums. I hope it helps you
...

I grew around 5 to 6 inches tall in 3 months, all thanks to the lovely Universe that responded so quickly
to my wish. Some PMs come to me asking how I did it. So I thought I will share it in a post here as it will
be useful to anyone who needs it, and anyone can access this even when I am not online and therefore
cannot reply to PMs right away. I am copying and pasting my story, which I just shared with one of our
members in a PM.

Before I tell you what and how I manifested my

I wish, I will share a little incident with you. That makes me smile

every time I think about it. A couple Days ago, my boyfriend's

mother came home.

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After talking casually for a moment, she suddenly exclaimed, 'Hey, you look really tall. Is it because of
your dress? I said 'No, I've really grown tall.' She made fun of me and said 'Oh yeah right! How can you
grow at this age (I'm 21 years old)? I just smiled and said 'It's possible'

The reason I'm telling you this is that most people have preconceived notions, especially EVERYTHING!
Can you believe it?? They tend to believe that there is a limitation in everything that includes our
physical growth. They also believe that physical growth, especially height, is beyond our control. When
we live in the midst of such people, we also tend to absorb those beliefs subconsciously. Has this
happened to you? It definitely happened to me. So once, I really believed that after puberty, the growth
of girls slows down. And guess what, I actually stopped growing after puberty! I was 5'2 "and the tallest
in the class when I was 11 (that's when I hit puberty) and at 18 I was only 5'3” !!

Then I learned about LOA a couple of years ago and started manifesting a lot of things. Just a few
months ago I decided to increase my height with this knowledge. Here is what I did:

I realized how tall I wanted to grow. Me

I wanted to be 5'9 ". I decided to NEVER think that I'm short. If someone were to comment that I'm short,
I would just ignore it. I decided not to" try "to grow up because then I would just keep attracting me"
trying "! out high. I would just close my eyes and feel nice, proud and confident due to my new height
that I was about to enter. I'm not very good at visualizing, so I focused on "feeling" taller rather than
"imagining" myself taller.

Then I did some stretching exercises (which were part of my dance warm-up sessions anyway) just to
convince my mind that I'm taking rational steps. However, I didn't spend a lot of time exercising. That's.
After a while I completely forgot about growing tall. I got to work with other jobs and stuff. Suddenly,
people started telling me that I look taller. So I checked my height and I was 5'8 ”!! Just an inch less
than I wanted. But now I feel that this height is good. 5'9 "could have been a bit manly for me. That's
my story. Feel free to ask me something else!

All the best

Lots of love

Angel 71
Registered I'm living the life of my dreams ... NOW

conclusion

It is quite evident that it is possible to increase height after puberty, but many do not succeed
because it takes a lot of dedication, patience, self-motivation, initiative, and focus to be successful.

This is the reason why despair plays an important role. Many are concerned about growth plate closure,
but researchers on this issue acknowledge that the exact mechanism behind epiphyseal fusion is not yet
fully understood. And experimental studies are complicated by the fact that there is a species difference
between humans and rodents whose plates do not fuse.

Therefore, growth plate closure alone does not always mean the end of bone growth. Bones are always
full of life and can reshape and grow after puberty, which is why cosmetic leg lengthening surgery for
people past puberty is successful regardless of growth plate closure.

DO NOT rush anything in hopes of quick results. Just let everything train naturally, and the body will
play its role of growth. But more importantly, it may take time to get your brain and efforts fully focused
on increasing your height.

During my first two-month leave, I grew faster than I did during work.

If you have any questions or still need guidance, please feel free to get in touch via the contact
link on the website.

I wish you the best. Health!

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