The most prominent hormone that is responsible for construction muscle is testosterone. This is one of the limiting factors that conclude how much muscle a someone can gain.
Increased testosterone levels in your body allows you to increase lean muscle mass along with the following benefits. It also...
Decreased body fat levels
Increase sex drive
Enhanced mood
Decreased levels of "bad" cholesterol
Here is a quick biology on how body produces testosterone:
1) The brain releases Lh (luteinizing hormone) and this "tells" the body to start producing testosterone.
2) The adrenal glands publish Dhea into the bloodstream.
3) Lh and Dhea voyage together to the testes where testosterone yield begins.
4) Testosterone is then released into the bloodstream.
You now know how the body produces testosterone so now let's get to the point on how to plainly raise your testosterone levels. There are 3 detach categories: Training, Diet and Lifestyle.
Training
1) Focus on basic composition movements because when your body is under a great amount of stress from heavy weights, this will force your body to secrete high amount of testosterone.
2) You must all the time train with full intensity and push yourself by taking all of your sets to the point of concentric muscular failure. This will corollary in greater testosterone production.
3) Train your legs with basic exercises like squat and leg press as this will stimulate the publish of testosterone.
Diet
1) increase your consumption of principal Fatty Acids. Fats have a direct impact on testosterone levels. You should be inviting about 25% of your daily calories from healthy, unsaturated fat sources such as peanuts, avocados and fish as well as nutritional oils like flax seed, olive and canola.
2) sacrifice your consumption of Soy. Soy increased estrogen (female hormone) levels in your body. When the body's yield of estrogen increases, testosterone levels decreases.
3) Limit alcohol consumption. Alcohol reduces the yield of testosterone in your body.
4) increase your consumption of vegetables. Vegetables have a principal estrogen-reducing effect, thereby raising testosterone. Some good choices are broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts.
5) Eat smaller, more frequent meals throughout the day. Try inviting 5-7 smaller meals spaced out every 2-3 hours. This will keep your body in an anabolic state at all times and will keep testosterone levels peaked.
Lifestyle
1) Lower your levels of stress. Stress causes a publish of a highly catabolic hormone called cortisol which has a highly negative corollary on testosterone levels.
2) increase your sexual Activity. Sexual stimulation increases the body's yield of oxytocin which then increases endorphin production, and this increases testosterone secretion.
3) Get enough sleep. Providing your body with good 8 hours sleep every night will keep your cortisol levels in check.
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