In today’s fitness and bodybuilding world there are various challenges and obstacles that many of the athletes and the casual weightlifters face on daily basis. The prospect of overcoming these issues can be quite complex and confusing. One notable challenge that many beginners and professional bodybuilders face on regular basis is the ultimate quest of finding the most effective formula about the release of the natural growth hormone. In this article, we analyze the best pathway to achieve this ultimate quest that can have a galvanizing effect on the process of building a lean muscle physique.1. Limit the Daily Sugar Intake
In today’s digital era, pretty much everyone is aware about the negative effect of an uncontrolled sugar intake. Moreover, many athletes and fitness enthusiasts see the different forms of processed sugars as one of the main elements that can create a basic platform for weight gain based on fat tissue. However, not many are aware about the negative implications regarding the release of the natural growth hormone. This is based on the fact that the sugar intake can increase the insulin levels which in turn can create a domino effect thus decreasing the production of the human growth hormone. Moreover, this can result with decreased muscle mass gains. Our recommendation is to avoid consuming sugar within 2 to 3 hours after the workouts. This is based on the fact that the imminent sugar consummation can initiate the hypothalamus to release somatostatin. In simple words, the element can implicate a significant decrease of the overall production of human growth hormone.2. High-Intensity Workouts
The prospect of maintaining a high-intensity exercises can have a galvanizing effect on the overall process of muscle mass gains. Although, many bodybuilders and causal weightlifters are aware about this basic fact, the main reason behind this is relatively unknown. By limiting the rest periods and by having a high-intensity exercises, bodybuilders and fitness enthusiasts can stimulate the process of releasing the human growth hormone thus enabling the body to promote an increased muscle mass gains.3. Post Workout Carb Intake – Comparative Analysis
In order to better understand this, it is imperative to analyze the issue from two different perspectives. The first pattern is closely related with the post-workout carb intake. Same as the sugar intake, the carb consumption can be a complex process that can have several effects on the production process of the HGH. The first perspective is closely related with the overall goal of burning fat and building a lean muscle mass. In relation to that, we can pinpoint that the carbs can significantly increase the blood sugar and insulin levels. The ultimate result of this is a potential decrease in generating the HGH. Moreover, it can create a basic ground for weight gain. Usually after the workouts, we tend to eat more as the human body needs to replenish the energy that was used during the exercise. By limiting the carb intake after the workouts, bodybuilders can avoid the potential for weight gain, becoming obese and a potential for increase in insulin. If the overall goal is to build a lean muscle and burn fat, then it is beneficial to avoid eating carbs after the workout. Furthermore, it is advised to replace the carbs with protein.On the other side, there are many weightlifters that aim to build muscle without concerns about fat burning. In this case, it is important to underline that the carb intake after the exercise – can be beneficial as it will result with an increased overall mass. This strategy can be used by powerlifters as their main aim is not to burn fat which gives them more freedom in the process of saturating their muscle mass.
This may sound simple but the basic fact is that it can be a complex challenge. According to the National Sleep Foundation, nearly 40 percent of the residents in North America sleep less than 6 hours per day. The basic recommendation for building a muscle mass is to have at least 8 hours of sleep per day. The prospect of having a quality sleep will optimize the process of releasing the human growth hormone which is the main catalyst for building lean muscle mass. However, in order to better understand this process, we need to analyze some of the sleeping phases. To be more specific, the 3rd and 4th phase of the sleeping process tends to initiate the so-called “slow-wave sleep cycle”. It is during this sequence when the human body release most HGH thus creating a perfect platform for maximizing the muscle mass gains.5. Fasting
This element is relatively new dieting segment in the bodybuilding process. On that note, it is important to emphasize that the fasting can initiate a significant HGH release. To be more specific, it is recommended to significantly decrease the food intake in 2 to 3 days during the week. Another option through which fasting can be incorporated into your diet is to postpone the first meal of the day for a couple of hours. The fasting process can significantly stimulate and increase the overall release of the Human Growth Hormone. To be more specific, the fasting process tend to utilize the body fat as a fuel that generates energy during the day. The final result is an increased levels of human growth hormone thus creating an anabolic reaction in the human body, which in turn does affect the building of lean muscle mass.
On a final note, we can conclude that the release of human growth hormone is the main catalyst for building a lean muscle mass. That is why, it is imperative to start implementing these strategies as they can create a solid platform for increased levels of HGH which in turn can galvanize the overall muscle mass and strength gains.References
Pure Food Company. (2018). The Effect of Sleep on Muscle Growth, According to Science. [online] Retrieved from: https://www.purefoodcompany.com/effect-sleep-on-muscle-growth/
Rasmussen, M. H., Hvidberg, A., Juul, A., Main, K. M., Gotfredsen, A., Skakkebaek, N. E., . . . Skakkebae, N. E. (1995, April). Massive weight loss restores 24-hour growth hormone release profiles and serum insulin-like growth factor-I levels in obese subjects. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/7536210
Rasmussen, M. H., Wildschiødtz, G., Juul, A., & Hilsted, J. (2008, July). Polysomnographic sleep, growth hormone-insulin-like growth factor-I axis, leptin, and weight loss. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18464752