December 30, 2009
Spending hours in the gym to build muscle up and not making progress? Good news! There is a very good chance that you are struggling to build muscle up for one very important reason. Once acknowledged and dealth with properly this knowledge can boost your progress a great deal. For most begiiner bodybuilders and some intermediate trainers this is a little known secret that will help them immensly.
So what is this unique secret? A new amazing routine or something?
No not at all. It has been ignored by many a weightrainer even though it has been known about for a long time.
What is cortisol?
Cortisol is a hormone released by the body steadily throughout the day and is produced in response to stress such as weight lifting. Cortisol levels decrease gradually throughout the day from their highest point in the morning.
what precisely is its role?
Well it increases short term memory, helps rid the liver of toxins and helps regulate blood sugar levels. However it can raise blood pressure and decrease bone density if your cortisol levels get too high, however this would be unusual. However critically it does diminish muscle because it aids in the body using muscle for energy rather than fat. This is why your workouts should not be more than one hour in duration. After this they will be doing more harm than good!
Here are a few guidelines to ensure that you are not wasting your time trying to build muscle up:
1) limit your cardio workouts, too much cardio causes the body to release cortisol which as explained is not what we need.
2) Cortisol levels also increase due to caffeine intake so try to keep this to a minimum.
3) Ensure your sessions are kept below one hour. Stay foccussed, consider wearing headphones if this helps.
4) Try to relax as stress causes the body to release more cortisol.
5) Eat small regular meals because infrequent meals make the body think it is starving and will thus try and use uneccesary muscle for energy before using fat reserves by releasing more cortisol.
6) Sleep. This is when your muscle building hormones peak and your cortisol levels are highest so shot for 8 hours sleep.
With those no nonsense muscle building tips in mind you should be able to give your workouts a great boost now you know how to gain weight fast more efficiently.
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