Ways to Naturally Boost your GH levels

Everyone that workouts out on a regular basis is aware of the fact that Growth Hormone will help you get bigger and stronger. Obviously if you are looking to build muscle raising your Growth Hormone levels would be extremely beneficial. So how do you do this naturally? Well, new research shows that you can effectively increase your GH levels by directly training to do so. Here's how...

First off, growth hormone (GH) is actually a protein. It is produced in the pituitary gland in your brain. From there it travels to tissues such as muscle fibers (where it enhances muscle growth), fat cells ( where it improves the release of fat) and the liver (where it increases the release of Insulinlike growth factor-I). Your GH levels remain fairly low throughout the day and peak at night while you are sleeping.

When you lift weights, your body releases GH to drive the anabolic effects that lead to muscle regeneration and growth, as well as to encourage the use of fat for energy. GH levels usually peak immediately after a workout ends and gradually decline to normal levels over the next several hours. Research confirms that the rise in GH following a hard workout is critical to the muscle growth process. One study reported that subjects who trained to boost GH levels higher than other subjects experienced greater gains in muscle mass and strength.

The best ways to maximize growth hormone levels through exercise are to:
-Use multijoint exercises that stress multiple muscle groups
-Stay in the 8-12 rep range
-Perform more sets for each body part
-Keep rest minimal inbetween sets
-USE HIGH-INTENSITY TECHNIQUES THAT TAKE MUSCLES BEYOND FAILURE. This is crucial. In fact, one study showed that using forced reps tripled GH levels following a workout compared to training that stopped at muscle failure.

Tips to Help Max out your GH levels Naturally:

1. Don't eat a high-fat meal (10g or more) within four hours before a workout
Research shows that when a high-fat meal is eaten before exercise, the postworkout GH response is more than 50% lower than when a low-fat meal is eaten. Choose lean protein sources such as whey protein, chicken or turkey breast, lean beef, light tuna and low-fat dairy for meals consumed within four hours before training.

2. Eat slow-digesting carbs before workouts
Slower carbs will not only give you longer-lasting energy for the workout but also keep insulin levels low. High insulin levels during training blunt fat burning and can limit GH release. Stick to preworkout carbs such as oatmeal, fruit and whole grains.


3. Supplement before your workout to maximize GH release afterward
Try the following stack 30 minutes before your preworkout protein intake, as all of these supplements have been known to help boost GH levels: Arginine, Glutamine


4. Warm up, Warm up, Warm up
Research shows that when your core temperature is lower during exercise, so is your GH response following exercise. This holds especially true when training in colder climates. Take a quick and easy walk on the treadmill for about five minutes and be sure to perform several warm-up sets of your first exercise. Just don't overdo it on the cardio.


5. Do cardio after weights
Research confirms that when cardio is done before weights, GH levels following the workout are three times lower than if the cardio was done after lifting. This applies to both moderate-intensity cardio done for longer periods and high-intensity sprints for very short bursts.