The acronym HGH stands for human growth hormone. This is a pivotal hormone that is produced in the pituitary gland; a pea-sized gland located in the lower front part of the brain. During youth, growth hormone is released to promote the growth of the body. In adulthood, human growth hormone is important for bone strength, metabolism and muscle preservation. People who have low HGH levels often resort to synthetic forms to help boost their levels. But those synthetics can cause harmful side effects, and human growth hormone can also be boosted by taking a natural approach.
Get plenty of sleep. Sleep is essential for daily functioning. If you are deprived of sleep, you are going to have low energy levels, compromised brain function and low HGH levels. In the first hour that you are asleep, your body experiences a high HGH release. According to the Centers for Disease Control, adults should get 7 to 9 hours of sleep a night.
Watch your intake of simple carbs. Carbohydrates are used for immediate energy or they are stored in the liver and muscles for energy at a later date. Simple carbs spike your blood sugar quickly which can raise your insulin levels. This can have a negative impact on HGH levels. Avoid carbs that are processed and high in sugar like white flour products, candy, cookies, cakes and soft drinks.
Do compound exercises. Compound exercises involve more than one muscle group and more than one joint movement. These exercises cause a high amount of muscle recruitment and they can help increase your HGH levels. Examples of exercises are push-ups, pull-ups, shoulder presses, back rows, squats and lunges.
Work out at a high intensity. The more intense you work out, the more growth hormone release you can produce. Take short rest periods between your sets and do high sets with heavy weights and low reps. An example of this would be 6 to 10 sets of 3 to 6 reps with 30- to 45-second rest periods.
Do not eat fat before you work out. Eating high amounts of fat in the hour prior to your workout can cause your HGH levels to drop. Have a pre-workout meal with a balance of protein and complex carbs. An example would be a cup of yogurt with some fruit.
Become more relaxed. Stress and anxiety can cause a disruption in your daily life and it can also reduce your HGH levels. Participate in relaxation activities to become more calm like yoga, meditative breathing, tai-chi, muscle relaxation and listening to music.