Increase Growth Hormone
The value of human growth hormone to be overestimated. Growth hormone has an anti-aging effect, removes fat and build muscle. To learn how to increase growth hormone natural methods will be discussed in this review.
The concept of growth hormone and its role in human life
Growth hormone in the human body is responsible for the growth of bones and tissues, that is, an increase in body length and an overall increase in the internal organs. He has another name – growth hormone or growth hormone (STH). It is produced in the anterior pituitary gland, regulates the metabolism of proteins, carbohydrates, and lipids. The structure of this hormone of 191 amino acid.
Growth hormone has multiple peaks in the increasing day. This mainly occurs during the night, eating and physical activity.
Growth Hormone has produced life cycles. From birth up to 20-25 years has the highest performance with his magnifying rate. By 30 years development slows down and stops at approximately the same level. In connection with this inconspicuous start until the aging process, there has been a slight decrease in immunity. After 40-45 years, the pituitary gland produces growth hormone by 50% compared with previous years. Physiological signs of aging become more apparent. This reduces the quality of sleep, disturbed appetite, are extra weight.
Lack of growth hormone during childhood and adolescence leads to dwarfism, delayed sexual development, loss of hair and mental development delays.
Ways of increasing growth hormone natural means
Doctors always recommend three of the most proven ways:
- Regular exercise;
- Proper balanced diet;
- A good night’s sleep.
Growth Hormone and Sports
Physical activity stimulates the production of growth hormone. In fact, any physical activity – from walking and weightlifting to a positive effect on the secretion of growth hormone. However, some types of loads are more effective than others. As is known in the sport, there are two types of load – or power anaeronye (heavy lifting for a short time) and aerobic (running, walking, skiing, etc.). Their combination is reasonable middle ground to increase the production of growth hormone. So, the most useful types of physical activity:
- Walking at a rate of 4 to 6 km / h depending on the level of training;
- Classes with the number of repetitions weights of from 10 to 15.
Ideally, if every day you walk through 30-60 minutes outdoors.
As for the resistance training – you need to choose a weight with which you will be hard to make a scheduled (in this case 10-15), the number of repetitions. This is followed by a rest, but less than a minute and then repeat the exercise. Tired of doing exactly this exercise? Go to the other, engages other muscles. Exactly trains famous Hollywood actor Dwayne Johnson, who recently starred in the film Hercules. Training in this manner should not last more than an hour – otherwise, the body will start production of cortisol, the so-called stress hormone, and it will reduce the effectiveness of training.
If you do not want to separately engage in fitness and a walk in the fresh air – can be carried out comprehensive training. Most of the growth hormone is produced by combining strength and aerobic exercise. Desirably, strength training passed to aerobic exercise. In other words, popodnimali bar – good enough to go to the track, and not vice versa.
Another definite plus sport – the fight against excess weight. Athletic exercises in the right rhythm to help get rid of excess fat throughout the body. And getting rid of fat and significantly increases the performance of growth hormone.
And finally, the training regime. – it is very important to comply with regularity. The best option would be training 3-4 times a week, lasting at least 45 minutes. Session must be active with a minimum respite so that the muscles do not have time to cool down – training to be productive. Before starting the training costs to warm up.
Proper balanced diet is a great addition to physical stress. quantity and quality: two elements considered here. food quality involves changing a person’s daily diet. Maximum excludes fatty, sweet and flour products, and the most consumed protein meals.
List of the best products, including protein and other nutrients to recuperate and raise the growth hormone:
- Cottage cheese;
- Lean beef;
- A fish;
- Buckwheat and oatmeal;
- Chicken eggs.
Absolutely can not exclude fats. This will lead to loss of strength and reduction of brain performance, but should limit their consumption.
Insulin, which is released into the blood in response to the sugar slows down the production of growth hormone. Therefore, for better secretion of somatotropin, it is desirable to use slow carbohydrates (cereals, etc.) and not fast (white bread, chocolate) to insulin is released into the blood is not in such large scale and does not prevent the development of growth hormone.
Slow carbohydrates are much more useful to fast, and therefore must included in the daily diet. They are found in:
- Whole grain bread;
Quality slow the absorption of carbohydrates takes place in the morning, then lunch and dinner – the best meals with their content.
The number of meals is better to increase to 5-6, but reduce the amount of dishes. There are often small portions. At night, try not to overload the stomach eating 3 hours before bedtime. With a strong sense of hunger allowed to eat 200 grams of low fat cottage cheese or a couple of fruits. Required drink plain water to 2 liters per day.
Also, the positive effect on growth hormone have dietary supplements. The leaders here are amino acids: arginine, ornithine and citrulline, as well as GABA. They must take in an amount specified by the manufacturer. However, if you are not alien to physical stress, the amount can increased slightly. GABA should taken either at bedtime or after training. According to American doctors, GABA increases the production of growth hormone to four times for a while.
Growth hormone and sleep
GH is require to generate a full night’s sleep of not less than 8 hours. Natural production process begins in 1.5-2 hours after falling asleep in a deep sleep phase. If you can not sleep at night due time, a person should devote 1-2 hours during the day to rest. If lack of sleep effects of exercise and a healthy diet simply will not. The more sleep during the day, the more there is growth hormone.
Exercise, sleep and good nutrition are important factors in the production of high human growth hormone, and maintaining a healthy mind in a healthy body. Compliance with these rules will help people to stay longer young and slim.
Growth hormone and Bath
Yes! Sauna bath and positively affect the production of growth hormone. Although, to be more precise, the growth hormone is produced by actively changing contrasting temperatures. Therefore, if you are in the sauna – an infrequent visitor, the douche to help you. According to doctors, the growth hormone is produced intensively for a further 30 minutes after you have repeatedly changed the sauna to a cool shower and vice versa.
The power sports (weightlifting, bodybuilding, power extreme) athletes like to resort to an artificial increase in growth hormone in the body by means of drugs. This makes it possible to increase the “dry” muscle mass with a minimal amount of fat and reduce the frequency of injuries, as strengthens bone and connective tissue. Relief of muscle turns clear and beautiful.
However, the use of drugs for increasing growth hormone leads to the appearance of negative side effects. Cardiac hypertrophy, hyperglycemia, hypertension, tumor processes – not the whole list of the implications of chemical hormone.
There are natural ways to increase human growth hormone without significant harm to the health and monetary costs of drugs that we have considered above. If you are not a professional athlete, then you do not make any sense to take growth hormone, because the negative effect may override the benefits. And the effect of the intermittent reception drugs.