Are you smashing your eating and your training at the gym but not getting the results you’re after?!?
In the last decade or so one of the big answers to this question is to address any hormonal abnormalities or regulate hormonal balance. The Idea being if we boost hormones that increase metabolism and burn fat whilst decreasing fat storing hormones we will be leaner. Whilst this can ultimately be true it’s important to remember that the process is very individualised and your hierarchy should be focussed towards addressing elements that will improve general health first such as nutritional deficiencies and sleep.
Due to many factors such as high levels of stress, insufficient sleep and poor nutrition majority of people have low levels of androgen hormones. These hormones have many responsibilities that include tissue repair, building lean muscle and increasing metabolism resulting in leaner and more toned appearances.
Here are four easy ways to increase the production of androgen hormones:
Lift heavy objects:
Weight, exercise type, tempo and rep range is a great way to boost these levels. Disclaimer: do not opt for the smallest weight possible and do a thousand reps, see a RBT strength coach for further clarification.
Realistically if you have a goal of improving aesthetics, burning fat, building muscle, improving performance (or anything gym related) then sleep will be your best friend. A recent study showed that when high level athletes decreased their sleep to below 6 hours a night they had an increase in cortisol levels, poor blood sugar management, decrease in metabolic rate and actually lost muscle mass. Aim for 7-9 hours of good quality sleep each night to help
Zinc is a mineral found in meat, seafood, nuts and some vegetables such as beans and spinach. This mineral is crucial for production of androgen hormones. Insufficient amounts are extremely detrimental if building muscle mass is your focus.
Magnesium is a mineral that is involved in a lot of regulatory functions in the body including production of androgen hormones.
High quality protein is also required for androgen hormone production so don’t rely on just bars and shakes for protein whilst these can have their place they can’t be everything a diet with varied red/white meat and seafood is recommended.
The more toxic we are the more stressed our body becomes and the bodies focus goes toward dealing with the elevated stress levels which utilises resources that are required for androgen production. Staying hydrated and increasing vitamins and antioxidants will aid detox, in particular B9 vitamins (green leafy veggies) and B12 vitamins (eggs and seafood). The green leafy vegies will also add to your fiber intake which is important for detox.
All of the above are sure fire ways that you can make a difference to your weight loss and body composition. And the better thing is that they are either free or very inexpensive. Sounds like some wins to us!
All the best team,
Frank ‘Balanced’ Bartone
If you think that you aren’t getting the most out of your training and need some advice for those extra 1’ers? Then why not register your details below for a free two week trail at your closest RBT.