google-site-verification: google0985c163e58559b0.html

6 Ways To Boost HGH Naturally

crossfitsouthbay.com-206-615x1024

A common complaint among those of us who are over 30 is that our metabolism has slowed down to a snails pace and every dessert goes right to our gut.

As a society we like to blame aging for our fat accumulation and deteriorating bodies and convince ourselves that there’s not much we can do about it.

Except it’s not true.

Sure, aging is responsible to some extent, but it’s not true that we are powerless to do something about it.

 HGH: A Powerful Anti-Aging Hormone

Hopefully by now you’re familiar with the powers of HGH (the Human growth hormone) as a weapon against aging and fat gain.

HGH has long been known for it’s anti-aging, muscle building and fat loss properties which is why bodybuilders and professional athletes are willing to resort to dangerous artificial supplementation.

Main Benefits of HGH:

1. Dramatically improves muscle tone
.

2. Firms your skin and reduces wrinkles

3. Boosts your energy and sexual desire

4. Improves athletic speed and performance

5. Repairs muscle and helps build muscle.

Unfortunately, once we reached the age of 30 and beyond our bodies release less and less HGH. The lack of HGH is part of what drives the aging process and consistent fat gain as we get older.

So it stands to reason that the higher your levels of growth hormone, the healthier, vibrant and stronger you’re going to be.

The Studies

There was a 1990 study in the New England Journal of Medicine that showed injecting HGH in men over 60 increased muscle mass by 8 percent and decreased body fat by 14 percent, all without requiring modifications to diet or exercise.

There was another study done in 2007 by Stanford University that reaffirmed the benefits of growth hormones, showing on average a five-pound increase in muscle mass and a five-pound decrease in body fat.

Now before you go running out the door to get your HGH injection, it’s important to know that just like steroid use, there are serious side effects including diabetes, heart problems and risk of cancer.

The risks of synthetic supplementation far outweigh the benefits in my opinion. Fortunately, there are ways to naturally increase your HGH production with all the benefits and no risky side effects.

Here are 6 top ways you can increase HGH naturally:

1. High Intensity Interval Training

High Intensity Interval Training like sprinting has proven to cause dramatic increase in HGH (Human Growth Hormone) levels.

One study showed an increase of HGH as much as 530% . The 2002 study compared a 6 second sprint with a 30 second all-out effort sprint . The results were an increase of HGH by 530% over resting baseline and 450% over the lesser 6 second sprint.

The study also showed HGH stayed elevated for 90-120 minutes after the sprint program.

Another study published in the Journal of Obesity2 reported that 12 weeks of HIIT not only can result in significant reductions in total abdominal, trunk, and visceral fat, (aka stubborn fat) also.

High intensity requires that you are stimulating your fast twitch muscle fibers so an activity like moderate jogging which only stimulates slow twitch fibers would not qualify.

However, jogging with intermittent sprinting would.

2. Intermittent Fasting

Commonly referred to as IF, intermittent fasting is a practice in which people looking to lean up, fast for 16 to 24 hours at a time.

Intermittent fasting has been proven to surge HGH to a high degree.

A study conducted at the American College Of Cardiology in New Orleans revealed that during a fasting period of 24 hours HGH levels had the tendency to increase at an average of 1300% in females and nearly 2000% in males.

These higher HGH levels will assist in faster recovery times after an intense workout.

Despite popular advice to the contrary about missing meals linked to muscle loss, I.F. has been known to spare muscle tissue as a result of higher HGH levels.

In fact, extending your fast until an hour after your workout can be very beneficial. It’s towards the end and immediately after your workout that your body dumps loads of HGH into the blood stream in an effort to repair and rebuild.

Eating or drinking a recovery shake at this point would increase your insulin response thereby stopping HGH production in its tracks.

If your goal is for performance, then drinking a post recovery shake within 30 minutes is ideal to replace lost muscle glycogen.

But if your goals are muscle gain and fat loss try waiting at least an hour before consuming your post workout meal.

3. Heavy Lifting

Heavy lifting evokes a very strong hormonal response because it’s the body’s attempt to prepare itself for the next time it is faced with the stress of lifting heavy.

There was a 2008 study done where researchers regularly measured hormonal levels in the blood of a male weight lifter over a period of several weeks. They found that his serum hormone levels spiked considerably as his training peaked.

Another study published in the American Journal of Physiology-Endocrinology found that women who undertook a training program where they did heavier weights with reps between the 3-12 range produced more biologically active growth hormone resulting in improved muscle tone and optimized metabolic function.

It’s important to note that isolation exercises especially ones performed on machines provoke a much weaker hormonal response.

The key to maximizing the hormonal response is to lift heavy weights that simultaneously involve multiple, large muscle groups.

Squats, deadlifts and dips are great hgh producing compound movements.

4. Control Insulin Levels

The human growth hormone works in contrast to the insulin levels in the human body. Whenever insulin is present, HGH is not.

This is the reason why you want to avoid high glycemic foods and drinks that spike your insulin, especially before bedtime.

HGH is released in the greatest concentrations during the early hours of sleep therefore you want to avoid eating anything a few hours before bedtime.

Eating a large meal close to bedtime , especially one with a lot of starchy carbohydrates, will create an insulin peak that suppresses the release of HGH.

Even pure protein can give a slight rise to insulin levels so its best to avoid eating anything 3 hours before going to sleep.

But if hunger pangs get the better of you-choose protein over carbs because it won’t spike your insulin as high or as long.

5. Eat Foods High in L-Dopa

Dopamine is one of the most powerful HGH releasers. Dopamine is actually a neuro-transmitter produced by own your body and made in your brain.

Unfortunately our body’s cannot digest the dopamine that we eat.

However foods that contain a chemical called l-dopa can provide the raw material for your body to manufacture dopamine.

L-dopa stimulates your pituitary gland to make extra growth hormone available to your muscles.

Foods that are high in l-dopa also increase the neurotransmitters in your brain that make you feel happy and excited as well as boost your HGH levels.

L-dopa can be found in rich quantities in foods such as fava beans, edamame, mustard greens and seaweed .

That’s why you’ll hear people refer to fava bean soup as being the “growth soup”.

6. Restful sleep

This is likely the best and most natural way to increase HGH production naturally. About 70-to-80% of your HGH production takes place within the first few hours of sleep.

During deep sleep, the body repairs, heals and fixes your system for another work day. Sleep is when many hormones are released into the system to initiate these functions.

After a day eating the right foods, lifting heavy weights and metabolic high intensity workouts, your body is going to use HGH to repair and prepare you for the next energy output.

The most important thing to remember is that muscles grow during the recovery stage (sleep, rest) not during the workouts themselves.

Without proper sleep, your body can keep you in a holding pattern of seeing no results.

 

 

Speak Your Mind

*