Boosting Hormones Naturally to Build Muscle

Testosterone and growth hormone are your biggest allies in the journey to building muscle quickly, effectively and most importantly-naturally. Simple tweaks to your lifestyle can increase these hormone levels and assist in sculpting rock-hard muscle.

1. Do a killer workout

High-intensity workouts are your friend. Resistance training and high intensity interval training (HIIT) not only make you feel great, but they are shown to naturally increase levels of testosterone AND human growth hormone. Incorporating this type of workout into your daily routine will ensure spectacular muscle growth.

Check out testosterone-boosting workouts here, as well as more tips to help increase levels naturally.

2. Fat is your friend

Studies have shown over and over that decreasing fat intake is causative to decreased testosterone levels. Specifically, diets that are higher in saturated fats and monounsaturated fats have been linked with testosterone boosts and thus muscle growth.

So instead of cutting back on your fat intake, think about increasing it to help you get the physique you want.

3. Consider the supplement route

There are a multitude of supplements out on the market targeted at increasing testosterone and HGH levels. This is a natural way to enhance hormone levels to help increase muscle size while incorporating all the above tips. Always research the supplement before taking it to make sure it is appropriate for your body and your goals.

4. Dream on

Sleep is a crucial part of life, but is even more important when considering muscle growth and recovery. Not only does sleep help us recover and give us downtime from all the work we do during the day, but it is also an important time for hormone release. During the first couple hours of sleep, human growth hormone is released.

If you are skimping on sleep, you are skimping on potential muscle growth.

5. Put the drink down

It's no mystery that alcohol can sometimes lead to bad decisions, but it's also a bad decision for muscle growth. Alcohol affects your sleep, your health and your diet-because let's face it, when was the last time you ordered a salad the morning after to combat that nasty hangover?

If that isn't enough to keep you from hitting the bars, keep in mind that testosterone and growth hormone release are affected when you drink, meaning all the hard work in the gym can be offset by too many drinks.