Top 7 Bodybuilding Cortisol Reducing Strategies
From Hugo Rivera
Cortisol is a stress hormone produced by the adrenal glands, that when produced in excess, reduces muscle mass and aids in depositing body fat. In this article, you will learn what are bodybuilding's top cortisol reducing strategies so that you can protect your lean mass during periods of intense bodybuilding training.
1) Take Your Vitamin C
In my opinion, Vitamin C is the most cost effective cortisol reducing supplement by far. Research indicates that when consumed in dosages of 1 gram (1000mg), 3 times a day, cortisol levels are reduced. Therefore, I take it at my three main meals: breakfast, lunch and dinner, which are my Meals 1, 3, and 5 respectively. I like to use Higher Power's Vitamin C capsules.
2) Take Glutamine
Glutamine is the most abundant amino acid in muscle cells and it is fantastic at preserving muscle through a reduction in cortisol levels. In addition, it offers other properties such as an increase in muscle cell volume, increased protein synthesis, enhanced immune function, and increased glycogen replenishment after a workout. I take 5 grams upon awakening, 5 before and after workout and 5 before going to bed.. Very cost effective for all it does.
3) Take PS
Phosphatidylserine, or PS for short, is a phopholipid that has been shown in studies to not only blunt the testosterone reduction caused by intense exercise, but also reduces cortisol by up to 40%. You can get this supplement from a product made by Higher Power Nutrition called CortiShed. One capsule in the morning and another one after the workout should suffice.
4) Reduce Stress
You must make an effort to reduce stress in your life. Plan things ahead of time and use your time as wisely as possible. These items help with stress reduction as when things are planned they tend to run more smoothly. Emotional stress prompts the adrenal glands to start producing cortisol thus making your bodybuilding goals harder to reach. Therefore, learning to lead a stress reduced life is of paramount importance.
5) Don't Train Over 1 Hour With Weights
After 1 hour of intense weight training, your testosterone levels begin to drop and your cortisol levels begin to rise! Not a good combination. Therefore, stay focused, and keep the workout moving along. You can always talk to the fellow gym members before or after the workout.
6) Do Not Overdo Cardiovascular Exercise
I have seen people do hours and hours of cardio per day with little to no results. These people find that anything they eat seems to turn into fat. The reason for this is because too much cardiovascular or aerobic exercise increases cortisol levels and as you know by now, cortisol loves to eat muscle and deposit body fat.
7) Get 8 Hours of Sleep Each Night
Research indicates that in order to function properly, most of us need 8 hours and 15 minutes of uninterrupted sleep. Unfortunately due to very hectic schedules, this is not often the case. My recommendation is to try to get 7 hours each night and make up the lost sleep in either a nap or during the weekend. Lack of sleep greatly increases cortisol production thus hindering your bodybuilding progress. Therefore, it is imperative that you ensure a good night sleep.
From Hugo Rivera
Cortisol is a stress hormone produced by the adrenal glands, that when produced in excess, reduces muscle mass and aids in depositing body fat. In this article, you will learn what are bodybuilding's top cortisol reducing strategies so that you can protect your lean mass during periods of intense bodybuilding training.
1) Take Your Vitamin C
In my opinion, Vitamin C is the most cost effective cortisol reducing supplement by far. Research indicates that when consumed in dosages of 1 gram (1000mg), 3 times a day, cortisol levels are reduced. Therefore, I take it at my three main meals: breakfast, lunch and dinner, which are my Meals 1, 3, and 5 respectively. I like to use Higher Power's Vitamin C capsules.
2) Take Glutamine
Glutamine is the most abundant amino acid in muscle cells and it is fantastic at preserving muscle through a reduction in cortisol levels. In addition, it offers other properties such as an increase in muscle cell volume, increased protein synthesis, enhanced immune function, and increased glycogen replenishment after a workout. I take 5 grams upon awakening, 5 before and after workout and 5 before going to bed.. Very cost effective for all it does.
3) Take PS
Phosphatidylserine, or PS for short, is a phopholipid that has been shown in studies to not only blunt the testosterone reduction caused by intense exercise, but also reduces cortisol by up to 40%. You can get this supplement from a product made by Higher Power Nutrition called CortiShed. One capsule in the morning and another one after the workout should suffice.
4) Reduce Stress
You must make an effort to reduce stress in your life. Plan things ahead of time and use your time as wisely as possible. These items help with stress reduction as when things are planned they tend to run more smoothly. Emotional stress prompts the adrenal glands to start producing cortisol thus making your bodybuilding goals harder to reach. Therefore, learning to lead a stress reduced life is of paramount importance.
5) Don't Train Over 1 Hour With Weights
After 1 hour of intense weight training, your testosterone levels begin to drop and your cortisol levels begin to rise! Not a good combination. Therefore, stay focused, and keep the workout moving along. You can always talk to the fellow gym members before or after the workout.
6) Do Not Overdo Cardiovascular Exercise
I have seen people do hours and hours of cardio per day with little to no results. These people find that anything they eat seems to turn into fat. The reason for this is because too much cardiovascular or aerobic exercise increases cortisol levels and as you know by now, cortisol loves to eat muscle and deposit body fat.
7) Get 8 Hours of Sleep Each Night
Research indicates that in order to function properly, most of us need 8 hours and 15 minutes of uninterrupted sleep. Unfortunately due to very hectic schedules, this is not often the case. My recommendation is to try to get 7 hours each night and make up the lost sleep in either a nap or during the weekend. Lack of sleep greatly increases cortisol production thus hindering your bodybuilding progress. Therefore, it is imperative that you ensure a good night sleep.
