Page 121 - 02ed2018
P. 121
https://www.facebook.com/MuscleMagFitnessdotc
om/posts/10159468699130300 5. Watch your Glycemic Index and
Glycemic Loads of your Meals.
2. Lose Body Fat One of the best ways to naturally increase
There are many documented studies that your HGH production is to control your insulin
show the fatter you are the more of a negative spikes. One way to do this is to control the
impact the excess weight has on your body‘s Glycemic load of your meals. To do this make
natural HGH production. The amount of body sure your meals are small.This will lower the
fat you carry is directly related to your HGH insulin response and not negatively impact
production. Period! your HGH production.
Research shows that individuals with the most Another way to do this is to lower the overall
abdominal fat (the most dangerous type of fat) glycemic index of your meal. To accomplish
had the greatest disruption of HGH this, never eat carbohydrates alone. And
production. when you consume your carbohydrates
consume them with protein. This will lower the
Interestingly, research suggests that excess overall glycemic index of the meal which will in
body fat affects HGH levels more in men. turn lower the insulin response. This is
However, lowering body fat is still key for both favorable to growth hormone production.
genders.
6. Exercise at a High Intensity
3. Don't Eat a Lot before Bedtime
Exercise at a high intensity is one of the most
Your body naturally releases significant effective ways to significantly raise your HGH
amounts of growth hormone, especially at levels.
night, and eating any food that raises it at
some level will delay that process. How? It will For more on workout intensity refer to the
cause a rise in insulin levels. Well if you must following informative article on workout
eat something before bed, eat a meal that will intensity https://www.facebook.com/MuscleMagF
have a very small impact on raising insulin itnessdotcom/posts/10156721196335300
levels, but as of man we need protein meal or The amount of the HGH increase depends on
a few almonds. the type of exercise, the amount of intensity,
Avoid high-carb meals. Also avoid large the post workout food intake and the individual
portions of low-carb meal or protein because performing it. High intensity weight lifting
they can also increase insulin levels because session with limited rest periods I found that
of the glycemic load. having both positive effects on HGH
production.
Something to keep in mind, insulin levels
normally decrease 2–3 hours after eating, so
try to avoid carb- or large protein -based
meals 2–3 hours before bedtime. 7. Consume a Post Workout Shake
Studies have shown that a post workout whey
4. Reduce your Sugar Intake protein shake, both with and without carbs,
Refined carbs and sugar raises insulin levels can boost human growth hormone levels.
which I’ve mentioned before, will negatively
impact your naturally HGH production. 8. Take Beta-Alanine before your Workout
Therefore, reducing your sugar intake can
help optimize growth hormone levels. There are some studies that suggest taking
approximately 5 grams of beta-alanine before
Along with directly affecting insulin levels, a workout can increase muscle endurance
excess sugar intake is a key factor in weight and boost HGH levels, compared to those that
gain and obesity, which also affect HGH who do not take the supplement.
levels.
