Size may matter, but in some cases the smallest thing can have the biggest impact. Like that grape-sized organ- the anterior pituitary gland- nestled within your brain. Despite its small dimensions, it is the source of powerful juice when it comes to building height. You see, the anterior pituitary gland is responsible for secreting a substance called somatotropic hormone, more commonly known as "growth hormone," into your bloodstream.
Without that tiny gland, it wouldn't matter how many reps of stretching exercises you perform. Without it, building your physique would become an exercise in futility. Why? "It's somatotropic hormone that dictates how your body will adapt itself from all your height increasing efforts" says Ed Burke, Ph.D., director of the Exercise Science Program at the University of Colorado at Colorado Springs.
Acting as your body's foreman, growth hormone instructs your skeletal bone to grow larger and stronger while it speeds the conversion of excess fats into energy. In other words, get enough growth hormone floating around in your system and your body has no choice but to construct itself into something bigger and badder. Cheat yourself from acquiring your fair share and your body can only do so much, no matter how much you do.
Although the amount of growth hormone your body regularly produces is entirely up to your brain, there are a few things you can do to trick that thrifty gland into being a bit more generous.
So now that you've worked hard enough on your body performing the stretching exercises, pay attention to these six proven ways to make your body work for you:
1)Get your shut-eye. It's simple math really. Add eight hours to the time you went to bed, then look at your alarm clock before peeling yourself from the sheets. "Not getting enough sleep regularly can lower the amount of growth hormone your body produces daily," says Walter Thompson, Ph.D., director of the Center for Sports Medicine, Science and Technology at Georgia State University in Atlanta.
Even though excess sleep won't necessarily increase the amount of growth hormone your body secretes, constantly burning your midnight oil could be suppressing how efficiently your body distributes growth hormone during the course of the day. Keeping normal sleeping habits may let you tap into a certain percentage of growth hormone that your bones never get a chance to utilize when sleep-deprived.*
2)Eat Smarter. Focus on eating six or seven smaller meals during your day instead of three or four larger ones. Consuming large meals with a high glycemic index forces the body to release a high amount of insulin into the system to aid with digestion. This reaction not only forces your body to store fat, it may also inhibit the flow of the growth hormone being released throughout your bloodstream. Instead, make a point of consuming other low-sugar foods that will prevent the release of insulin.
The crossover between what you need to stay healthy and what you need to release more growth hormone doesn't stop with eating smaller meals and getting enough shut-eye. All of the same factors that need to be in place for a healthy lifestyle still hold true. Training right, eating right, sleeping right and keeping your stress to a minimum will not only keep you healthier, they will foster the type of environment that encourages the anterior pituitary gland to do its job. Deficits in any of these areas will only slow down how well your body functions as a whole, which in turn slow down the amount of growth hormone that is being continually pumped into your system.*
3) Pre-workout nosh: Toss back a small chicken salad sandwich a couple of hours before you exercise. Food Researchers have discovered that consuming a protein-carbohydrate meal two hours prior to working out and another meal immediately afterward elicited a significant increase in both growth hormone an testosterone within the bloodstream.
Even if you're not hungry a few hours before you exercise, you may want to consider having a snack to prevent being hungry within the two-hour window before you work out. Researchers at UCLA found that subjects who exercised with partially digested food in their stomachs experienced up to a 54 percent decrease in the production of growth hormone. Subjects who were fed strictly carbohydrates prior to a workout still experienced a lower production of growth hormone by up to 24 percent.*~
4) Get the most from your training: What you put your body through during your stretching exercise routine has a direct effect on what your pituitary gland puts out to build height. A recent study in the Journal of Applied Physiology found that the frequency and amount of growth hormone the body secretes is relative to the intensity of your workout. Subjects who exercised at a higher intensity experienced greater and more frequent releases of growth hormone after their workouts.
To get the most from your training efforts, you need to be sure that the duration and intensity of your regimen are high enough to elicit a response. Keeping your workouts focused on short-burst, high intensity anaerobic stretching exercises and maintaining a pace that lasts at least 20-30 minutes is a fair standard to follow.
There are certain stretching exercises that may help squeeze out a little extra growth hormone. By utilizing stretches that include several muscle groups to work collectively, the intensity of the workout subsequently increases as well, forcing the anterior pituitary gland to issue more growth hormone to compensate for the extra effort.
Oddly enough, participating in intense aerobic exercise can also cause an increase in growth hormone release. However, what keeps marathoners from looking like basketball athletes is that their bodies react differently to the substance because of the activity they participate in.
It is like having someone who never lifts weights using a muscle-building supplement. They have the building blocks within their system, but unless the endurance athlete is performing a significant amount of resistance stretching exercises, the body never recognizes a demand to use these tools effectively to help restructure.*
5) Supplement strategically: Taking the amino acid glycine immediately before you work out can mildly stimulate the release of growth hormone, but only when taken as a supplement. Trying to achieve the same effect by consuming glycine-rich foods such as poultry or milk prior to exercise only inhibits growth hormone by causing you to exercise on a full stomach, plus the glycine doesn't get absorbed in the same way.
Being introduced into the body in the presence of additional amino acids forces the glycine to compete for transport across the blood-brain barrier, diminishing its effect on the growth hormone levels. The only way glycine can cause a reaction is when taken in isolated supplement form, preferably on an empty stomach to speed up absorption and prevent outside interference from other amino acids.
6) Don't pig out before bed: Never eat a large meal within two hours of going to sleep. The reasoning ties into avoiding the same insulin surges you're trying to prevent during the day, but this abstention is especially important before bedtime.
The body releases the greatest amount of growth hormone during the first two hours of sleep. Having excess insulin within the system after a large meal suppresses this higher output of growth hormone, preventing your body from taking advantages of it as you rest.
Nighttime also seems to be the best time to take additional supplements to increase the flow of growth hormone. UCLA researchers have found that taking the amino acid arginine and orthinine together on an empty stomach right before bedtime can boost growth hormone levels significantly. However, the amounts required to see a difference were between 40 and 60 grams, dosages too large to take in any version besides injectable form.
There are safer, more accessible supplements you can try, such as 5-hydroxy tryptophan, a safer derivative of tryptophan. This sleep aid used to encourage drowsiness also helps the brain release growth hormone.*~
Betaller.com contains a team of experts that are specifically providing individuals with proven to work methods and techniques that will improve overall human height or stature. They want to help you or someone you know discover a new found confidence and increased self-esteem by providing nutrional, physical, psychological, and physiological techniques that will make you or someone you care about grow taller, even after full bone development!
Betaller.com Staff: Irwin Cunningham