Our bodies produce anabolic hormones like Testosterone and Human Growth Hormone. It means that we have the best, natural steroids for free, without side effects.
Testosterone is a basic male sex hormone. It’s responsible for development of muscles, strength, bones, deeper voice, facial and body hair and of course the testicles. It makes us more confident. Basically, it turns us into a man. It exists also in a woman’s body, only not as much as in a man’s.
Human Growth Hormone stimulates the growth of the whole body and all organs inside it. Besides it increases fat burning processes, cell reproduction and regeneration.
As you can see, these substances are extremely important in bodybuilding and also in everyday life. Without them we wouldn’t look like men, we’d look like kids – small, weak and vulnerable.
Because these hormones are produced by our bodies, they are absorbed better, without leaving bad side effects like artificial and illegal versions of these substances in a form of steroids.
Without a doubt, during puberty, the production of testosterone and HGH increases. We are slowly turning into men. Our hormones are literally going crazy and it is a really good time to start working out. Unfortunately, when you are so young, let’s say 15 or 16 years old, you don’t have enough knowledge about training, besides puberty happens only once in a lifetime.
The best thing about it is that with a proper knowledge about weight training, nutrition and supplementation we are able to increase the level of these hormones. There are also many factors that can slow down the synthesis of them or waste their advantages.
What increases the production of anabolic hormones
1. Lifting weights
Intense weight training definitely increases the level of Testosterone and HGH. If you want to become real man you should join a gym. Doesn’t matter if you prefer muscle building training or strength training; weight lifting within a higher intensity range (65%-100% of 1RM) is essential to become stronger, bigger and more confident version of yourself.
2. Compound exercises
If you already lift weights it’s important that you will do it correctly. One of the most important principles of training is to perform compound exercises like Squat, Deadlift or Military Press, etc. Because these exercises are complex – hitting many muscles at the time – they raise hormone levels in our bodies. It’s not dumbbell curls or crunches but big heavy lifts will turn you into man.
3. Providing much dietary fat
Very important part of bodybuilding is nutrition. Without certain elements in the menu our body can’t function properly. To build muscles effectively we have to provide all the necessary nutrients. Products proved to increase the level of testosterone are the ones containing natural dietary fat like: nuts, seeds, egg yolk, oils, fatty fishes and high fat parts of meat.
4. Enough sleep
Most of Human Growth Hormone’s secretion occurs during sleep. That’s why it’s crucial to get enough sleep and recovery for our muscles to grow.
5. Losing weight
Obese people have high level of female hormones called estrogens. High level of estrogens decreases the testosterone. By burning some fat, the level of testosterone in our body will increase nearly immediately. Additionally we’ll become lighter, faster and full of energy.
Another form of sport activity proven to raise the testosterone is sprint. Try to run as fast as you can for about 10-15 seconds, rest for a minute and then repeat it for 5-8 times. This type of training is called HIIT – High Intensity Interval Training – and it’s also great for burning unwanted fat.
7. Cruciferous vegetables
Consumption cruciferous vegetables like broccoli, cabbage, cauliflower or kale is shown to remove estrogens from the body. Less estrogens – more testosterone. Besides they provide antioxidants, fiber and loads of vitamins and microelements essential for general health.
Factors decreasing the synthesis of anabolic hormones
1. Too long training sessions
One of the most common mistakes of young people who start bodybuilding is training too much, too long or too often what leads to overtraining. Testosterone level increases during workout but drops after about 45-60 minutes of weight training. We don’t want to use it all. We want to save some of it because our muscles won’t grow without it.
Many bodybuilders, even Ronnie Coleman – 8 times Mr Olympia and 26 times winner as an IFBB professional isn’t training with weights longer than an hour per session.
Too hard and too often training sessions causes the same thing. Muscle grow when you rest not when you train so get enough recovery too keep hormone’s level up and make muscles grow.
2. Lack of certain vitamins and minerals
Lack of certain vitamins and minerals like: Zinc, Magnesium and vitamin D can lead do decreased level of testosterone. If your diet is poor you can buy supplement called ZMA (it’s a combination of Zinc, Magnesium and vitamin b6) and spend some more time in the sun, what makes body to produce vitamin D by itself.
3. Exceeded consumption of processed carbohydrates
Consumption processed carbohydrates also known as a simple sugars e.g.: sugar, sweets, crisps, sweet drinks, doughnuts, chocolates, etc. suppresses the synthesis of growth hormone by human body. It’s not so bad if you eat these products from time to time but if your diet is based on them the level of HGH will decrease.
4. Wrong food or drink
Soy and beer contain high level of estrogens – female hormones. It would be wise to stay away or replace them with something different and healthier.
5. Not training legs
Leg muscles are the strongest part of the human body. Leg training is proven to increase the production of testosterone and HGH. It’s really stupid but also very common to avoid training this body part. By doing so you can develop very funny disproportion (chicken legs and big upper body) and never become as strong and masculine as you could be.
6. Taking steroids
Steroids are basically artificial anabolic hormones. When you take them you feel great. You get bigger and stronger fast. However happiness last only a while because after finishing the cycle, testosterone levels drops, you lose size and strength very quick. It makes you feel weak, depressed and not sure of yourself.
Because we are providing this substance form the outside, our body doesn’t need to produce it naturally and therefore stops to do it completely. It takes a while to reverse this process and in some cases medical help is needed. Furthermore if you take too much steroids your system will convert some of it into female hormones and suddenly your tits will start to grow. No joking – it’s called gynecomastia.
7. Excessive drinking and drugs
Illegal drugs and too much drinking can slow down or stop the release of testosterone and human growth hormone. Couple drinks from time to time will not do you much harm but getting drunk steady or taking drugs will definitely have impact on your muscle mass and general health.
Testosterone is involved in sperm production therefore any time you ejaculate you waste a bit of this so important substance to construct the semen rather than build muscle. Therefore it slows your growth and leaves you tired and unmotivated for the workout. Additionally, often masturbation leads to lowered energy levels, decreased self-esteem and happiness.
There are many sources saying opposite thing, however Muhammad Ali, one of the greatest heavy-weight boxing champions of the world, abstained from sex for over the month before his fight. Many modern boxers and mixed-martial artists do the same. This should make you think.
Besides, body uses Zinc to make the sperm and as you know lack of this vitamin causes testosterone deficiency.
- Join a gym and lift heavy weights,
- Do compound exercises like Squat, Deadlift, Military Press, etc.,
- Consume loads of products containing natural fat like: nuts, seeds, eggs, meat, fish, oils;
- Get enough sleep,
- Burn some fat if you have too much of it,
- Try HIIT (high intensity interval training) – few sets of sprint once a week,
- Eat cruciferous vegetables e.g.: cauliflower, broccoli, cabbage;
- Don’t train longer than hour per session,
- Supplement with ZMA if you have deficiency and spend more time outside,
- Cut down on processed carbohydrates like sugar, sweets, sugary soft drinks, doughnuts;
- Replace soy and beer with something else like meat and wine,
- Start training legs if you haven’t before,
- Don’t take steroids,
- Reduce drinking and stay away from drugs,
- Stop masturbating or at least cut down on it.
You are very lucky if you are going through puberty right now. It’s a great time to start bodybuilding. Just don’t waste it, educate yourself and don’t train too much. Keep your training short but intense, get plenty of recovery and remember about the right nutrition which is the key to successful muscle growth.
Besides stick to training principles and if you really looking for something that will transform you from a boy to the man, increase the level of testosterone in your body and boost your confidence, try GetStrong workout. It’s a three months strength training routine. Your friends will not recognize you after.