‘ou Ne lust 12 Weeks Away ‘THE GROWTH BLUEPRINT 12010 Read without ads. SINGHAEIGHTGAIN 2 Main Factors Behind This Program Before we begin any routines with certain nutrition or exerclses, I Would keto give you @ {quick run dow on the most important factors resutng ingrowth, Number ONE (GRRRESTRRTUNESRTITERS 12s known that young children and teenagers, when they. ‘are going through puberty have high levels of certain hormones running through thelr boy, el because of ths that we see young incvicuals growing taller, but as someone gets older we do not see so much growth ts because ofa lack ofthese hormones Now i's possible for people to get HGH from the docters, which would need an injection toget your levels higher resulung in growth, However its very hard to get these prescriptions and they are only gen to people with extreme growth dsabiies that probably have never had much HGH, They havea deficiency oft and thats why only a select few can be prescnbed it, Ortop ofthat is extremely expensive and aso Is not natura, isan artficial form of HOH, which sl does most definitely work bur we wl be increasing your own bodys natural HGH levels ae iranian do intB, or example eststerone a large factor resulting in muscular grow. Is aio require for overall boaly growth along with afew ‘other hormones. We wil be leering In this blueprint how to optimize and increase all ‘these hormones resulting in an extreme growth spurt Increase, sila to @ young child or Infant. Number Two - _You MUST stimulate the growth of cartilage discs in the spine and also decompress the AD Download to read ad} Ul 0 <Yu Are suet 12 Weeks Away THE GROWTH BLUEPRNT 12018 KB ull 67% Read without ads. sINGHAEIGHTGAIN ‘These bones have a more elastic testure than other bones, because these bones are ‘usually used ar shack absorbers in dally actives, I each segment of dsc thickened 2 millimetres, then your spline would grow 4 inches longer ‘cartlage thickens on your backbone when you sleep, You can prove by measurtng your height before and ater sleep, | guarantee you your body wil be taller when you wake up, ‘when you return to dally aces, cat part will shrink gain. ‘Tolncrease your height besides samulatng the growth of carlage in the spinal discs, you can aso stimulate ether carclage potentially becoming thicker. Other cartilage i the ‘epiphyseal ine. Save estate Ul 0 < QO12:02 NRF 67% a ‘ou Ne ust 12 Weeks Away ‘THE GROWTH BLUEPRINT 8% scribd.com/document/6 ++ Read without ads. §} SCRIBD ( Search Q SINCAAEIGHTGAIN CHAPTER 3: MACRONUTRIENTS Learning To Count Macronutrients ‘A the most important pat of your nutrition is golng to be getting inthe required foods listed above. Its als vial thet you are consuming the right foods. simply forthe reason ‘thatf your HGH levels are Increasing and your body I wanting to grow taller, you need to fuel for to grow. Is us ike someone ther wants to be a bedybulder, someone Inthe gym can not simply {20 and Ift weights and put on mass amounts of muscle like some ofthe biggest guys out there. rsa large combination of diferent things, how could the muscle get higger jst {rom training fad nothave the right fuel, enough proten, carbehyrates and fats. ‘The exact sane principles apply to get tal, fyour body wants to grows needs the cortex (9005 to fuel Hse for I to do sa. Se any navicual perusing this course with a poorly laid out let and food plan will not see the most oatial results possible, You want {0.60 everything in your wilpower to get the most patent n the next 12 weeks. ‘You want ro be a changed person, ‘Great, so now that we know all ofthis, well what should we do? ‘Any Indidual no matter wha you ae, what colour, shape sie or sex needs atleast 3 meats a dayto keep them fuelled, not even four. These foods should be coming from ‘good sources, ‘There are 3 main macronuiviens that we consume everyday of our I's nthe foods that we eat. They are! Proteins Carsohycrates An, technically, alcohol ia stand 4 fourth Ser d cain AD Download to read a Ul 0 <‘ou Ne lust 12 Weeks Aeay ‘THE GROWTH BLUEPRINT 12020 Tee Ra ne SINCHAEIGHTGAIN Protein comes frm many different sources, here are Just a few listed below. “Tuna oF most any fish + cottage cheese + eas especially the wes) + Chicken breast gooneless skinless, Turkey breast fooneless skinless Lean beef, Low fat or na fat cheese, Low fat pork Mile protein isolate, Whey protein carbohydrates comes from many diferent sources, here arejust afew listed below. + sweet potatoes. + atmeal, at bran, oat bran cereal ue. cheerios + prancerel + Brown rice + Wheat bread + Beans, Low fet popcorn + Fruts + Destrose (during workout) + vegetables Fats comes from many different sources, here ae just a few sted below + Oltve al Egg yolks. Fish (salmon especially, ‘All other fat should come as a by-product of your carbohydrate and protein intake, AD Download to read a Ul 0 < QOou Are dust 2 Weeks Away THE GROWTH BLUEPRNT 12:02 KB | 67% Tee Ra ne tach macronutrient yields a certain number of calories, Cone gram of protein yleles 4 calories: (One gram of carbohydrate yields 4 calories (One gram of fat yds 9 calores. Cone gram of alcohol yields 7 calortes. Heres a nutritional label, we can see that there are 13 rams of protein, so we allies this by 4 calories. ‘We can see that there are 36 grams of carbohytirates so We wl times this by cartes as well ‘We can see that there is only 1 gram of fat so we wl umes this by 9 calories, Protein =13x4=52 ‘carbohydrates: 36%4= 148 Fat 1x9 99 Ife ade al of these together we end up with 205, this is ‘the amount of calories in anything that you are consuming when t's wtten on a nurtional abel, 14445249 = 205 calories Be careful when reading food labels to note how mary servings are contained in what you are eating. There are micronutrients in all food but they do not contain alors. Remember that for foods such as fru and vegetables, look them up online o fin thelr total calories and the macronutrients in them as they obviously donot have @ nutritional label Tes important in your cet while gaining height not just to make sure that your intake ts sufficient on enough calories but to make sure that you have a good plan as to how many ‘ofthe diferent macronutrents aren your food plan. estes AD Download to read ad-free. Save Ul 0 <12:02 KA ull 67% a = §} scRIBD Yu Are Jute 12 Weeks vay THE GROWTH BLUEPRNT 3 scribd.com/document/6 ++ eRe se This s because of a few diferent reasons, Lets say fr example that someone ws eating pop tarsal day ong, 3000 calones worth far that matter, yes they would be able to survive, But certain things would take a massive it, which te why we just cant alle tis ile following the SinchHeightGain blueprint a would discourage grovth, ‘your body i not receiving adequate protein from several diferent sources Keil nt give your bones the strength to grows, you may aso experience extreme strength and muscle loss. !fyour body snot receiing adequate carbohydrates you and your bran wil lack energy, ‘you wll be deprived and feel weak. You wil not be gang yourself the energy that you need for your body to become taller. Fats are extremely Important, obviously the gaa anes ofcourse. They help to keep the body's hormones regulated, so we can say thet Its snot on point [twill be ard to boost HGH, or any other hormones for that fact. fyour body is not recelving adequate ‘ats rom the right sources Ie wil Be tough o reach your maximum height potent. This Is wiry we want tobe doing everything perfect for perfect result So we have macronutrients sorted now, what next? {tis also extremely important to make sure that not only are you covering the right macronutviens, but you are alse recevng the right amount of caloles in total, your body s ying to grow, and requires the energy Intake of 2500 calories, but you {are ony eating 1500. e wil be hard once again to get the most potential out of your gromh, Everyone is ofa different age, shape, size, color, race and sex. We are all extremely unique, and because of tis reason and many othe factors we cannot al foow the same fod plan. A30 year old man will eat alot more than a 10 year old boy sath it Save AD Download to read ad-free. Ul 0 <12230 ll 62% i OQ 2% scribd.com/document/6 ++ Read without ad: = § SCRIBD ( Search SINCHHEIGHT GAIN Part 2of the equation, Using the Harris Benedict Equation ‘This ea simple step but ery important, to determine your teal daly caloric nes, ruttply your 8 by the appropriate activ factor 25 follows: * youre sade ite execs) Clo Cleon = aR 1.2 youre gh cv lightexecsesprs 13 dase Coloration = RRA 1.375. youre moderately ace roderate vero 3-5 date Calore Celt = BUR 55 youre very ate iaderercseers 67 ays a mek] Clore Cleuation= MR 725 you ae extractive ey hard exerci yal bor 2a: Clare -Caeultion = MR 9 Yu Are dust 2 Weel ay Personally | am moderately active, so wll take my BMR of 1960 and times Irby 7.55, his {gives me 3028. Ths isthe required caloric Intake that | need to use when growing taller, youll not permanently have to follow this det plan so strictly anc male sure you are {getting enough ofthe right fonds in the right quantiles but for the next 12 weeks while Your heights Increasing this is important. 3038 would be the minimum amount of canes would consume per day, tdes not matter f you go slighty above, but | would do anything to make sure rm tracking my Intake and not getting ay ess. ‘So once we know how many calories to intake, how many should be proteins, carbohydrates and fats? ‘THE GROWTH ALUEPRINT estes STAT} AD Download to read ad-free. Ml oO <‘ou Nest 12 Weeks Away ‘THE GROWTH BLUEPRINT 12230 Subscribe with a free trial Leon Rea ore = § SCRIBD ( Search Q sINCHHEIGHT GAIN Lots work this but and use myself for this example. From the Harts Benedict Equation | ‘need 2038 clones this Is what my macronutrient ntake shoud ook ike: Protein - 1215 calories dided by 4 gives us 303 grams of total protein, ‘Carbohydrates 1215 calories divided by 4 glves us 303 grams of total carbohydrates. Fats ~ 608 calories dhided by 9 gives us 67 grams of total fas ‘So using al ofthis wil give you personally the spectic amount of ealarles from which macronutrients to fuel yourself while growing taller. This along with the Growth Hormone Drink cantains substances crucial tothe success of ths blueprint and cannot be skipped at al‘You Aedust12Weeks Away ‘THE GROWTH BLUEPRINT 12240 Leon Rea ore Subscribe with a free trial SINCHHEIGHY GAIN CHAPTER 4: SLEEP Sleep Is Crucial To Growth sleep is absolutely etic to bone growth, or any growth in the body for that matter. ‘Getting the right sleep, whichis undlstracted in any way and aso the right amount wl veld a large potertal of results when gaining heh. you are not ging your body enough recevery me ar time to grow you wl simpy not achieve your goals ts not just for ths fact ut leo thats large amount af HGH Is released everynight when you sleap. What we want taco Is optimize thsthe best may possioie vo have the largest amount released. Tels during deep sleep that growth hormone does its Job of thickening and lengthening your bones. So appropriate sleeping time the longer, but more important the better) {and correct sleeping posture is very important for your body 0 row. Sleep is defined ‘8s a natural periodic state of rest fr the mind an body, In which the eyes usually close {and consciousness |s completely or partly ost, so that there is a decrease n bodily rmaverent and responsiveness t external sti During deep sleep growth hormone proctuced by your pltultary sand Is released Into your blood stream ane! travel through your body and causes the thickening and lengthening of your bones, Therefore, you should achieve “deep leve sleep on a dally basis in order to coorainate your affords of exercises ana proper diet. The folowing are ‘some helpiltips on howto easly achieve deep level sleep. + sleep ona comfortable and firm mattress, also sleep In aroom thats dark quiet and fresh smeling, + Keep your hands and feet warm, Sclentfic studs have shown that warm hands and Feet will help induce REM (rapid eye movement deep sleep. Cola hands and fet wil keep you from deep sleep, Drink big glas of water before going to bed ancl when you wake up: this wll help racer SO a AD Download to read ad-free. orT] Read without ads. Wl oO <‘ou Ae ust 12 Weeks Aaay ‘THE GROWTH BLUEPRINT 12240 Sr ll 62% ii ote ea ne Stal RUE CCR ULE SINCHAEIGHTGAIN + Practice total relaxation and deep breathing fora few minutes before you go ta bed, Relax from head to toe, lose your eyes and relax every part of your body. Maintain a habit of seeping atthe same tme everyday, including weekends, Seep on your back wth a lat plow under your knees. Tis wil align your spine property and prevent any backacnes cause by sleeping n a bent postion. LUndouttely, the quality, quantity, and type of food we eat affect our height, growth, and health. We cannot emphasize encugh haw Impertant your food intake i ia determining, haw much growth you can possibly obtain. The types ef food you eat wl ether improve ‘or decrease your growth potential ‘As we discussed earller large part ofthis program wil come down to decompressing the spine, and as we know when we sleep our spines decompress pressure from the disks. $0 not geting enough sleep every nights simply just not sufcent. {As other factors inthis course are the real focus, tls stllimportant to make sure ‘everything sin check, your slep included because without you are very potentially liting yourself and not get the best resus possible Last but not leas, sleeping in correct posture can significantly maximize your growth, This Is because when you sleep, your spine decompresses, you want to allow your body {to.be most suited for to undertake this. t's Important that you sleep flat on your back, vaithout a pillow. ‘You may fd that getting nto these regimes may bea litle citficut at frst but after the first few weeks ofthis program you wil adapt and! they wil become second nature fo you \ithout having to worry about the ile things TAT} AD Download to read ad-free. Ml oO <12240 ll 62% i Read without ads. AD , . SINGHAEIGHTGAIN a 2 2 merece 2 Soe : = 3 titanic. acreage ao sag axes § _siteoitinsine sna gm Tne yur pny sag pecloerfecon Eclolon Combiner snebeneavteeelie By Siiasesr cases micas yours sagen ence Rede 2 positon which means you vil lose some of your height. Not only wil a poor posture ‘cause you to lose some of your height and make you appear shorter, butt wl also have the knock on effec of potently causing chronic aliments later on in your if too, ‘Some of these can include: + Constant andor acute andor chronic pains. Particularly lower bac pa, stiffened shoulders, neck dlscomfart and weak core muscles.You Are dust 12 Week nay THE GROWTH BLUEPRINT 12240 Sr ll 62% ii ote ea ne SINCHHEIGHT GAIN + Posstblty of auto degenerative diseases such as osteoporosis, arthritis oF csteoarthots due to weakening of muscles and Increased pressure on jain How to deal with posture related problems ht ‘Agreat vay to relleve these conditions and even avold the development af them in the frst place I through a sete of regular stretching and core muscle targeting exerases ‘Overtime this type of intense routine stretching wl strengthen your muscles and help keep your spinal column inline and in the cortect posture, This wil have the rollon effect ‘of helping you maintain healthy posture m your everyday ie ‘You may want to consider vstng a medical professional before beginning any serious ‘exercise program to double check that there are no underlying problems and issues that you might otnervase be unaware of. This wll help you avoid making any ailment worse, [Always begin your programmed exercise gradually and make sure you sten towhat your body i teling you estate RTA Te} AD Download to read ad-free. Ml oO <12240 SF ll 62% i & SINCHHEIGHTGAIN ‘The 5 Most Common Posture Related Problems The human body sa fantastic plece of biological equipment which essentially a strong ‘movable frame (hich we know asthe skeleton) surrounded by a series of strong fexble J Innuewnh germs Wesco ae i E 3 \ Sa Ey AD Download to read ad-free. Wl oO <12240 KO 61% a You Aedust 12 Weeks Aeay THE GROWTH BLUEPRINT 23 scribd.com/document/6 + Read without ads. SINCHHEIGHTGAIN ‘This ingenious set up means we are able to move around a our ll with alarge degree ‘of freedom and contral. However duet the nature of aur dally lives in this day and age, many of us develop poor posture. Ths means we do not hold our body in a good postion when doing things suchas walking or siting ata computer desk Tiss @ concern for many as a g00d posture provides us witha senes of benefits suchas a strong spine, and & higher sense of self-confidence ttalso gves the impression to others we encounter that ‘we are strong, inteligent and capable, There is also a mare serous effect cf having a poor posture that far more relevant to you Having 2 poor body posture wil effectively reduce your height and make you look far shorter than you actully are, For those of us looking for ways Co Increase height naturally {thists a major problem as heightand posture are closely liked ane impact on one another. ‘You've probably noticed that as people age they can sometimes begin to stoop over and thelr spines start to hunch forwar: ‘Thismeans that you wllikely see a good dea) ‘of older ctizens who look substantaly shorter than yourself. infact. ntruth they are probably no shorter than you, but the [poor posture they have developed gives the Impression that chey have ost helght. The ‘same can be sad of many people these days Modern working jobs such as typing and \wertng means that some of us hold our bodies in a bad posture for hours ata une, ‘each and everyday. Overtime ths can cause bac posture all the time and as we already know posture and height ae inked together. AD Download to read ad-free.12250 KO 61% ft OQ 2% scribd.com/document/6 ++ Read without ads. AD Download to read ad-free. SINCHHEIGHY GAIN ‘There Are Many Posture Related Problems But Here Are The Most ‘Common 5: ‘Titled Pelvis Problem - ‘Your pelvis has a pertcular purpose In your body. Lact a a lever and has a big impact ‘on your posture and height. Sometimes india who are overwelht wll develop & problem knawn as ‘ited pes whereby the weakened stomach muscles means the ‘Woight pls the pelvis forward which incuces a bad posture which reduces your height. Knoclc knees & Bow-Legs - ‘These are two quite common conditions that are the opposite af ane another but have the same negative effect on posture ane height. Sufferers generaly walk wth the majorly ‘oftheir weight eltheron the instep or the out step, which can induce a peor posture ang ‘again steals Inches frary an Individuals height. ‘You Aedust12Weeks Away Rounded shoulders - ‘Thssisalso a fay common condition where the individual sufers fom an abnormalty in the curvature of his or her spine, which makes the shoulders push forward an ook ike the individual Ie hunched aver. Obvously somebady in this poston wl Le losing Height asthey willbe bent forward more than usual. Joint & Foot Pain - ‘Those people who suffer witha poor posture can ako experience dificult in thet ols ‘and In thelr feet too, Normally tis s due to the skeletal syste becoming poor aligned {and so pressure is placed on areas of the body which are nat designed to take ‘THE GROWTH BLUEPRINT ‘chronic Disorders Invmore serious cases it ls posible for indviduals wth a poor pasture to develop chronic aliments 2a result. The poor posture will mean bod! flaw and culation canbe Limited ‘and unsteady which overtime can lea to problems with body functions and internal organs. AD Download to read a Ml oO <12250 } 0 61% fi ore Rea re SINCHHEIGHY GAIN ‘Thismay seem gute a shock to you ané may even be frightening, but you should be _aware that everything weve talked about can be avoided f you make a conscious effort to roi lr amy ? 2 targerteigneGrowen Trough Posture improving Eerie Fama het growth . © andbadk heath you a Bento aduee yur ' peilarnineby : mara pod pene ‘throughout all of your = ged pomure However perform quar posture nprvement arheght rh Eo vin youriedytonlonrpesrensuly Top you better understand why posture plays such an important role in your hetght, B | Geeiiiorlomuer arcu ajar eer abet ye your sp Pl iy 8 shaped and when you ae stancng, a correctly aligned spine wll appear asf astrng 2 Renngsvonpetraghjourte om heron of gers, dn he crt your torso, an into your heels. This makes your body stand as tall as possible. When you have poor posture, a portion of your hacks curved too much in one direction. For example people who tilt ther pelvis too forward can develop a swayback that slumps thelr boy. \wen your body lumps in this manner It puts stress on your back and wears down the discs In yur spine, decreasing your height n fact, mary people with poor posture are ‘one to avo inches shorter than ther rel height. You shoulé always try to maintain good posture n ay position. your back neck, and other related muscles are notin shape then you wil fine! that you have to make more af aneffer ta da so. Homever,f you strengthen these relevant muscles you wil have a natural ablityto ress the tendency to slump and fight the pressure put on your spine that causes you to become shorter. AD Download to read ad-free. ADVERTISING STAT} AMAZON ORIGINAL12250 x OQ 2% scribd.com/document/6 ++ Read without ads. Read without ads. sINCHHEIGHTGAIN Inthe follomng paragraphs, you can learn ‘bout three height growth exercises designed tele youtrgroeyourpostire 1) The frst exercise Is called Bowing Down te Yoursel. tis one of simplest helght srowth exercises an you can dot almost ‘anywhere, his move Improves your posture, and also stretches aut the muscles In your upper back. it down into a chair: ‘and keep your back straight and head facing forward. Keap your fet flat onthe a a a floor. Siowly lower your chin to your chest ‘and take tree lng breaths before ralsng your head back othe stating postion. Repeat this movement as necessary You resus 2 Weeks Away 2) The Bowing Down to Yourself exercise should be followed bythe Faro Shoulder, Like the previous exercise this wl helo prove your posture and stretch your upper back muscles. This movemert especial stretches the musces that run along the sides of your Upper spine and neck which helps held your neck and headin a postion af good posture {and increase helght gronth. sit inthe same poston as before with your spine straight ‘2nd feet lat on the ground, Take a deep breath and when you exhale roll your right ear ‘towards your right shoulder. Take another deep breath and as you exhale rll your chin {oyour chest. On the next deep breath, exhale and rll your left ear to your lft shoulder. Finally take another deep breath and exhale as you roll your chin back to your chest. all of your movements snould be steady and slow and you should inhale deeply. Repeat this set atleast’ more times. THE GROWTH eLUEPRIT 13) you perform the next exercise, called the Turkey Stretch yu wil be able to feel ‘the sivetchng ane lengthening along the back of your neck. Because your nec s such ‘’nimportantfacior in good posture, this exercse I reat to increase height growth, and ‘general fitness. Once again, you should Keep your spine straight anf ‘esis l AD Download to read ad-free. Ml oO <12250 a You Aedust12Vleks Aaay THE GROWTH BLUEPRINT sr ll 61% i 28 scribd.com/document/6 + Read without ads. SINCHAEIGHTGAIN CHAPTER 6: EXERCISE PLAN What Will Be Required ‘The exercise plan ofthe SinchHeightGain blueprints one of tre most val important pats ‘ofthis program so taking your time with these exerc'ses to make sure that they are done properly and also done everyday erucial Keep In mind that it may take berween four to SKWeekS for results to start showing, Rememter the whole way through that if you fellow this blueprint carrey and do ‘everything that Is mentioned above you are guaranteed results by the end of the 12 week period and you wll never look back. These results also wont be ones that any las for 3 ‘certan period of ime but are ones that wil ast forever, wen you gain the height using these methads Its permanent. This coupled wath working on making yourself appear taller wil give so much more helght than you would have ever previouty had, ‘The exerises inthis program are not aificult though there i a beginning stage and also ‘anadvanced one in later weeks. They wll not take You copious amounts of me and you wll become qulcker a them after the first few days af having them in your routine ‘You do need to push yourself ith these exercises, but you da need to take fn consideration your ease and care. You do nat want to pt any straln on your ligaments {ots or tendons a: this could affect the bones tha they ar Jointed ta and encourage "them not to grow to poterial Also without ting ease and care this coud potentially result in injury in a rare case. This could take you out of the program and you would have torestart i from the beginning once your inury has healed. AD Download to read ad-free. Ml oO <