Increase growth hormone naturally

You don’t need this…

 

Often touted as being the “fountain of youth”, human growth hormone (HGH) has a powerful effect on body composition. Secreted by the pituitary gland, HGH helps muscle, bone and other tissues to grow. HGH is also involved in the fat burning process although, compared to insulin and the catecholamines it plays a secondary role.

 

Released from the anterior pituitary gland in short “spurts”, the healthy reference range for HGH is 0.06 – 8.0 ng/mL.   This release of HGH happens throughout the entire day, with the largest amount happening during sleep.

 

When someone is HGH deficient, HGH replacement may be necessary however this must be diagnosed and monitored by a physician. HGH therapy is also extremely expensive costing between 10,000 and 30,000 per year! This is obviously cost prohibitive for most people and, unless you have a pituitary deficiency completely unnecessary. There are several lifestyle modifications that are under our control that can help to optimize our body’s natural production of HGH.

 

Exercise and HGH

When done correctly, exercise can be a potent stimulator of HGH. Depending on the training methods and variables used, both cardiovascular training and resistance work can be used to optimize HGH levels.

Cardiovascular training

Cardiovascular training is not normally associated with HGH release however recent research has proven otherwise. Here are two ways in which you can increase HGH output using cardiovascular training;

1) Incorporate interval sprints

Sprint intervals are superior at increasing HGH due to the body’s ability to train above the lactate threshold (the exercise intensity at which lactic acid starts to accumulate in the blood stream). Researchers discovered that sprinting for 250 meters at 80 percent of maximal 100 meter speed elevated HGH with no increase in levels of the catabolic stress hormone cortisol.

2) Perform the long intervals first

If you are performing intervals of various distances it is best to put the longest, most difficult work at the beginning of your workout. Researches looked at hormone response to both a decreasing (400, 300, 200, 100 meters) and an increasing (100, 200, 300, 400 meters) sprint interval protocols. The decreasing distance protocol had the greatest HGH response.

 

Strength training

Strength training is a potent HGH agonist and can be manipulated as follows in order to increase levels;

 

1) Perform high volume, short rest workouts
Instead of sitting around in between sets try shortening your rest intervals for better results. Research shows that short rest periods and large total volume of work are the two most important factors in leading to a significant increase in HGH levels. Step out of your comfort zone and use heavier weights in the range of 75-85 percent of 1RM. Keep rest intervals short between sets (less than 1 minute) and always use good form.

2) Train like a bodybuilder

Bodybuilders typically perform a greater number of sets per exercise than average (4 or more). Research shows that this type of protocol (4 sets of 10 reps) is better at inducing a greater HGH release than a workout using light weights or bodyweight or a workout using very heavy weight but with fewer sets. The intensity should be kept at about 75 percent of 1RM for best results.

 

2) Emphasize the negative

When training with weights it is important to pay attention to the speed or tempo of each repetition. Lowering the weight too quickly will diminish the production of lactic acid which is important for HGH production. Periodically challenge yourself by lowering weights that are the equivalent of 100 percent of your 1RM for 4-6 reps. A training partner will be required in order to do this safely.

 

Nutrition and HGH

Nutrition also plays a role in HGH production and when you consume certain nutrients can impact HGH release. Complement your high intensity training by consuming protein and carbohydrates immediately following your workout. Sufficient intake of protein is essential in order to maximize the muscle building potential of exercise related HGH release. Consume a fast digesting protein (such as whey) together with fast digesting carbohydrates immediately post workout in order to stimulate protein synthesis and reduce cortisol.

 

Sleep and HGH

HGH is not only affected by resistance training, cardio and nutrition but other external factors such as sleep.

Sleep is imperative for the release of hormones such as HGH as part of the repair and recovery process. You may have heard the term “burn fat while you sleep”. This is true and only possible due to the lipolytic action of nocturnal HGH secretion and fatty acid release.

HGH secretion peaks late at night and is linked to sleep duration. Sleep deprivation reduces HGH secretion and may contribute to premature development of metabolic syndrome. Ensure you are getting the most from your sleep by following these simple tips:

 

Sleep in complete darkness. Even a small amount of light can disrupt the release of HGH.

 

Maintain consistent sleep habits. Go to bed and get up at the same time- even on the weekends. Avoid disrupting your body’s natural sleep rhythms.

 

Do not over eat before bed. Excessive calories consumed pre-bedtime can make falling asleep uncomfortable and difficult.

 

Keep it quiet. Keep the bedroom extremely quiet or use a white noise generator.

 

Keep it cool. Keep a slightly cool temperature in the room, between 66-72 F or 18-22 C.

 

Practice stress management techniques. Meditate or pray before bed. Avoid television, movies, computers or anything else that may increase stress and disrupt sleep.

 

Avoid evening Stimulants: Eliminate stimulants like caffeine/nicotine, especially later in the day.

 

Exercise: Another reason to work out- exercise can help improve sleep.

 

What about HGH releasing supplements?

There is a variety of nasal sprays, homeopathic formulas, sublingual’s and “secretagogues” available from supplement companies or health food stores without a prescription. The problem with these is that they do not work. Forget these over hyped products and remember there are no shortcuts. The strategies listed above are the best way to maximize your body’s natural production

 

This post was written by

Bruce – who has written posts on Cutting edge muscle building and fat loss secrets.
bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

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About

bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

9 Responses to “Increase growth hormone naturally”

  1. jane says:

    interesting that exercise can stimulate HGH…didn’t know that

  2. Eileen says:

    Interesting article pointing out lesser known diet/exercise information.

  3. Eileen says:

    Interesting article pointing out some lesser known facts on diet/exercise and sleep.

  4. Hey. I believe there’s something incorrect with your on page links. I hope you can repair it!

  5. B. Edwards says:

    All good points. What works best for me includes high intensity interval training followed by a cold processed whey protein shake and no sugar or carbs for 2 hours after this training. High blood sugar levels shuts down HGH production immediately.

    I’m also using an oral spray that provides growth factors that stimulate the body to produce more of it’s own HGH. This protocol has raised my HGH levels according to blood tests I’ve done. I also feel stronger, have less body fat and seem to have nicer skin.

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