Everyone asks many questions about what should be done to get the muscles that are
hypertrophy and get a more athletic and balanced body, and there are a number of hormones that
depend on their level to provide a series of signals for the body to get muscle or rot to use it as
energy. Today, we will talk about hormones that you must activate to get muscle.
The way to activate these hormones to get muscle is very simple: do a weight routine that
stimulates our body well, eat balanced food with a good amount of protein and rest. By
dominating these three factors, we have won 80% of the battle, we give the remaining 20% to
genetics (in some cases maybe more). But for those who are busy, doing hormone therapy
through online health services such as Kings-berg Medical will be very helpful.
Hormones that help us
There are two hormones that we must try to activate to the limit, when our goal is to get the
maximum amount of muscle possible, through different paths.
Growth hormone: a hormone that is ideal for adding muscle and burning fat at the same time.
The way to activate it to the maximum is by intensive exercise throughout the body, but
especially with a tight rest in bed, sleeping at least 7-8 hours a day.
The best training for activating growth hormone is undoubtedly high-intensity training (HIT),
and does not do cardio exercise or many run high-intensity running series for short periods of
time to stimulate muscles (known as running fast).
Testosterone: there is no doubt the queen in getting muscle. The first thing to remember is not to
have a daily calorie deficit, which is eating enough, because if not, your testosterone levels will
be greatly reduced and you will not do your natural anabolism function.
One very important thing is to forget alcohol completely because swallowing alcohol will cause
testosterone levels to drop dramatically, so control the intake as much as possible, if you want to
do the right things you shouldn’t drink a single drink.
In addition, the diet must follow a diet that is very varied and contains at least 20% of the fat that
is not saturated because fat increases testosterone levels. So, forget a diet that is low in
carbohydrates and fat in terms of getting muscle.
Wild type hormone
Insulin: a hormone that depends on its level can help us stimulate the addition of muscle because
it functions as the transport of amino acids to the muscles, but also must be very controlled
because in turn it causes the storage of glycogen in the form of fat.
The goal of maintaining a stable insulin level is eating every three hours, not overeating, and
controlling simple carbohydrate intake, because this causes peak blood glucose which is
balanced by high insulin segregation by the pancreas.
Hormones to control
Instead we have to have as much control as possible about two other hormones that can make our
results not as effective as we want, maybe even make us lose the muscle we have gained by
training hard, dieting and resting. :
Estrogen: This hormone reduces testosterone levels (which is why women cannot develop too
much muscle). To prevent this, you should reduce your body fat index because this will reduce
estrogen levels and you will get it, because it increases testosterone.
Cortisol: Although necessary, it should be tried that levels are low because cortisol destroys
muscles. A good way to do this is to take Omega 3 oil (fish oil), in addition to increasing muscle
sensitivity to insulin to better absorb amino acids.
Health benefits of drinking enough water
About 60% of our bodies are made of water. But, still, you-re required to drink enough water every day. Why? Because water is responsible for several functions including, regulating your body temperature, preventing dehydration, facilitates the excretion of wastes from your body, and enables your brain function.
Of course, there are more health benefits of water to your life. But before that:
How much water should you take per day?
Water is an essential element of your life. In fact, almost every function of your body needs or uses water, from your muscles and joints movements to the brain and tissue cushioning. So, you’re either losing water while breathing, through urine, perspiration, or through general body movements.
Therefore, if you need your body to function well, you must ensure you replenish the amount of water loses or used. According to the Centers for Disease Control and Prevention (CDC), men should take up to 3.7 litres (125 ounces). In comparison, women should consume about 2.7 litres (91 ounces). But of course, you can take more or less than the indicated amounts depending on different factors.
What determines the amount of water you take?
The amount of water and other fluids you take per day significantly depend on:
Exercise– when you participate in specific activities, you’ll have to drink a lot of water. For instance, during exercising, your body removes wastes through sweats. And to cover or replace the amount of water lost. So, it’s essential to take more water before, during, and after exercising or workout.
Whether or environment– humid or hot environment would make you sweat and in the process lose water. Also, there is a high chance of dehydration at high altitudes. So it would help if you consumed a lot of water during the hot conditions or summer.
Your overall health– studies have confirmed that your body loses a lot of fluid or water while you’re sick. For instance, vomiting and diarrhea increase your chances of water loss or if you have conditions like urinary tract stones and bladder infections, among others.
Pregnancy and breastfeeding– Suppose you are asking why water requirement increases during pregnancy or when lactating. In that case, here is what you need to know: during pregnancy, the water in your body is used to create of produce amniotic fluid.
Again, physical pregnancy changes or symptoms like vomiting and nausea increase the demand for more water. Also, you experience higher glomerular filtration and blood volume while you lose more water through respiration and sweating. All these demands that you stay hydrated, which calls for you to take more water or foods containing water.
On the other hand, breast milk contains 90% of water. Meaning while you breastfeed your little one, you lose a lot of water. So, you should take more water to replace the ones lost through the milk.
Importance of drinking enough water
Regulate body temperature
Your body loses a lot of water through urination and sweat, especially during hot weather or when you engage in physical activities. Such factors would cause your body temperature to rise. However, drinking more water ensures you manage your temperature while preventing dehydration.
Maximize your physical performances
Studies have confirmed that dehydration can reduce your level of exercise, lowering your physiological and sport capabilities like strength/power and endurance. And you’ll probably take less time exercising as compared to when you take more water.
Treats and prevents headaches
Headache is a common sign of dehydration. And since taking adequate water has been proved to reduce dehydration, it thus means that you chance of experiencing migraines and frequent headaches if you consume more water.
Aids digestion process
First, water helps in forming mucus and saliva, which help break down and digest different foods. Also, they help moisten food, thus reduce the friction for easy swallowing.
Experts have also confirmed that drinking more water helps get the food out of your body. In other words, it facilitates the excretion of waste in the form of feces and urine. Even better, water ensures a clean mouth and can also prevent and reduce tooth decay.
Promote weight loss
Drinking more water would increase satiety and boost your metabolic rate, thus increasing the number of calories in your body. This would, in turn, help you lose weight.
Also enough water:
- Helps prevent constipation
- Transport different nutrients throughout your body
- It helps fight off diseases like kidney stones, urinary tract infection, and hypertension
So, what can you do to take more water?
Tips to help you drink more water
Since your body is entirely dependent on water, you should:
- Have reusable water bottles so that you can refill them whenever you feel thirsty
- You can as well serve water during every meal
- Consider choosing water over other drinks like soda
- Serve or eat more foods: fruits and vegetables that contain more water like watermelon, cabbage, and lettuce, among others.
Water is a significant factor in your health. It would help if you had it for your physical performance, brain function and reduce dehydration, fever, and headaches. Also, you need water to facilitate your digestion, relieve constipation, and help flush out wastes, among other crucial benefits.
Ways To Strengthen Your Physical And Spiritual Health
A healthy diet trickles down to every facet – from your physical body, mental ability, and emotional state. Therefore, it is essential to maintain an eating habit that will give you the right amount of nutrients.
Craft a diet plan that is rich in whole grain, vegetables, fruits, and moderate levels of protein. Drinks lots of water to keep your body hydrated for the whole day. You may also consume a glass of red wine and a cup of coffee per day. You may also check this article if you want to know how juicing can be another option for a healthier body.
Learn To Say No
The ability to say no is a discipline. Agreeing to everything is one of the factors in a stressful life. However, people are uncomfortable saying no due to the roles and responsibilities society has set in for everyone. Doing this will usually tag you as the bad guy in every scenario.
Even though this is a concept that most people frown upon, you should learn to practice this as much as possible. Organize your life, maintain a work-life balance, and cut down and prioritize your tasks and roles. Your sanity and overall being should be the first one on your list. If you do not take care of yourself, this will result in a tired body and mind.
Another way to declutter your thoughts and get rid of negative thinking is by expressing yourself. The ability to pour your heart out, especially to the people you trust most, will enable you to release all the bad energy lingering in your body. In today’s stressful environment, keeping everything to yourself will only be a burden to you.
At the same time, you may tell people how you really feel about them. If they did something that was unpleasant to you, let them know. Just make sure that you say it to them in a constructive manner. This will not only help you improve your relationship with them but it is also an avenue for them to change their ways through your feedback.
You may also express yourself through art if you’re not comfortable talking to other people. This may be in the form of dance, drawing, writing, and more. Although you’re still spilling everything to yourself, it’s still a relief since you’re not bottling everything inside you. Art enables you to soothe your anxiety and face life with more confidence.
Daily exercise can also be your savior for a healthier body. What most people are not aware of is that exercising is also a revolution for spiritual health. For one, you engage with this activity to reach greater happiness and fulfillment. You see this as an opportunity for you to elevate your overall sense of well-being.
At the same time, others also use their workout time to reflect. These precious moments that you spend with yourself alone, inside your own world, are the best time to look back and determine what your heart and mind really feel. Self-reflection is the road for spiritual contentment as well.
Make sure to try this workout routine from Total Shape which will definitely be the best recipe for a better physical and spiritual being.
Look For A Support System
Yes, managing your daily tasks both for work and home is difficult. For most people, it seems that 24 hours a day is not enough for you to fulfill your short-term and long-term goals. Nevertheless, it is still vital for everyone to spare some part of your week connecting with your support system – may it be your partner, parents, or friends.
Keep in mind that forming relationships with other people is not a sign of weakness. Instead, it is beneficial for you since there will be a group of individuals who will be with you in times of need. They will be the ones who will get you out of your slump, cope with your problems, and provide you with solutions and resources. At times, they will also be the ones who will drive you to a better spiritual journey.
Explore all these practices as much as possible to open more energy channels. These will strengthen your physical stance, improve spiritual connection, and stimulate your mind. Finding ways to keep these areas at their best will give you a happier and more fulfilled life.
5 Ways to Help Your Employees Keep Fit (and Productive)
Your employees are arguably the most important asset your company has. Not only are healthy and fit workers more productive, but they’re also less likely to make mistakes and are much more loyal to the company when they know that their employees care for them. Here are some ways to keep your employees fit and productive:
Create remote exercise challenges
Going to the gym may not be an option for all, but that shouldn’t be an excuse to not get moving every once in a while. Gamifying the entire physical fitness experience for your employees will make it more exciting and fun and will most likely yield more participation and enthusiasm from them. You can create a fitness challenge for all your employees to compete on. Set a prize or a non-monetary incentive for people to get that final push that will get them out of their couch.
You know what they say: abs are made in the kitchen. While getting your employees ripped isn’t the primary goal, a common mistake is thinking exercise is all there is to living a fit life. That couldn’t be further from the truth. What you eat affects your body more than exercise ever will. You can encourage your employees to eat better by partnering up with some healthy food choices where they can get discounts with. Even better, if your budget allows for it, consider having an in-house nutritionist and kitchen that will prepare healthy meals for your employees.
Sitting is the new smoking. Living a sedentary lifestyle can increase your risk of getting heart attacks. Encourage frequent standing up and stretch breaks so your employees are reminded to take a walk every hour or so. Aside from encouraging short but frequent breaks, as an employer, you can encourage stand-up meetings and even decide to install standing desks or more ergonomic alternatives for your employees
Consider telling busy employees about supplements
Not everyone has the time nor energy to lift some metal after work, so taking in some food supplements may be an option that could work for you. Be discerning when it comes to which supplements to recommend to your employees and teach them how to look for one that fits them. Take for example this review https://totalshape.com/supplements/monster-test-testosterone-booster-review/. Aside from looking at its pros and cons, look at any potential side-effects and ingredients that they may be sensitive to.
Lessen alcohol intake
Drinking alcohol is a work culture you almost always can’t avoid. Add that to the fact that work-related stress can actually trigger increased alcohol consumption. Still, you can curb the negative effects of excessive drinking in the workplace by always providing non-alcoholic beverages in company functions, and avoiding company dinners in places like bars. If there are employees with any drinking problems, provide the necessary medical and social interventions that are designed to address the problem holistically. That way employees are taken care of not only physically but also mentally which will help them be more productive at work as well.
Taking care of your employees by helping them be healthier and managing their stress levels can spell the difference between a thriving company and one that’s going to go out of business. Don’t forget to check whether the programs you’ve set in place are working and always ask for employee feedback.