When you consider all of the things that are involved in living a fitness lifestyle — the training, the diet, etc. — there are many, many facets that are involved.
Everything from the way you work out, to the timing of the foods you eat, to how many hours of sleep you get, and so much more can all affect the kinds of gains you make. However, something that falls short on a lot of individuals are the very hormones that are involved in your body, and the way they can help (or hinder) your progress.
You may already be familiar with testosterone, and how it can help increase protein synthesis, which can lead to further development of lean muscle mass.
Conversely, the hormone cortisol is catabolic, in that it essentially breaks down tissue. It literally reduces protein synthesis and the growth of tissue.
The control of your cortisol levels really can play a large role in your development of muscle. While there isn’t a lot you can do in the way of completely shutting out this hormone (nor would you want to), you can take measures into your hands by adhering to a few basic ideas.
- Keep your workouts under an hour or so! For weight training, around 45-60 minutes, and 10–15 minutes for abs. Cortisol is a stress-released hormone, and after about 60 minutes of exercise, it is released. This brings us to the next point:
- Avoid stressful situations! When we say cortisol is a stress-released hormone, that means physically and mentally. Learn how to relax and not get wound up over the little things like misplacing your water bottle. It’ll save you a lot of anxiety, and bring you more gains!
- Nail your nutrition! As you know, what you eat determines how you look. And like we mentioned earlier, even the timing of when you eat can make a difference. You are in a catabolic state when you wake up (which is why eating breakfast is so important), and post-workout. Getting these meals in immediately will keep cortisol at bay.
- Get a little help from both vitamin C and glutamine. Both have been shown to reduce cortisol levels!
- Sleep sound! As you should know, you only grow while at rest — stage 4 sleep is where your growth hormone is spiked, and cortisol is low. (Remember our first article ever?)
Have any of these points been lagging from your daily routine? All of them are very important to ensuring continual success in your fitness journey. What’s the hardest one for you to stick to? Comment down below and let us know!
As always, don’t forget to visit marcfitt.com for all your health, fitness and lifestyle needs!
Hello bro,I feel very encouraging every time I see your awesome body in the videos.Thank you!
Thank you Marc :)
hey marc after workout do you drink only protein or some fast-acting sugar too like dextroze? then you next meal is after one hour or more with complex carbs?
I keep reading on your site that you workout 45min-1 hour. But I found
an article you were interviewed where you said you workout 1 hour 45 min
– 2 hours. (http://www.trimmedandtoned.com…
The only reason I mention this is because I find it hard to get my workout down within 45min – 1 hour.
I used to workout longer, but I do workout in 45 min of weight lifting and abs during 15 mins now.
I usually workout for about an hour and half. I feel like I don’t get my complete workout if I don’t. I also don’t sleep enough. I only sleep 6-7 hours a day.
dont drink the supplements guys, he is probally only promoting for the he’s sponser. i came pretty far without any supllements. i dont drink even protein shakes dont believe the hype.. train good and eat good u wil come far
I do drink them and worked really well. The purpose of liquid protein shake is you can get the nutrient faster to your muscles after a workout. It’s really important to recover faster and be sure to get the most of your efforts in the gym. If you are eating something solid it will be too long before your muscle get the protein and carbs he needs right after.
That is why I get headaches after work out
You don’t take supplements your workout west of time bro..
Hey marc, but i read, you train 1.30 – 2 hour. You can train so long with using BCAA?
Well I don’t practice weight but I do abs for like more than a hour.. numerous exercises..!! But still bot getting the results
a BIG THANKS to you MARC, it really helps me alot…
So many people underestimate the harmful effects of stress. If only they knew how much exercise reduces stress. Even a brisk 15 to 30 minute walk helps a lot.