Muscle Building Techniques

1. Check with your doctor before starting any diet.
2. Pick a reasonable ideal weight for yourself.
3. Examine your thinking about food.
4. Change your eating behavior.
5. Formulate a good exercise routine to be followed at the same time as you are dieting.
6. Record your weight once a week.
7. Keep a chart of your weight and measurements.
8. Put a photograph of yourself at your fattest on the fridge door and look at it as you reach in for a tempting smack.

SECTION B

1. Educate yourself about food.
2. Make a list of low calorie foods and carry this list when you are shopping.
3. Keep plenty of low calorie foods on hand.

SECTION C

1. Pinpoint the specific emotional state which usually brings on an eating binge. Feelings of discouragement, anxiety and boredom are some of the many causes of compulsive eating patterns. Break your habit pattern by finding something else to do instead of eating whenever you feel that familiar emotion overcoming you. Any activity, whether writing a letter or calling friend, will do the trick.
2. Practice overcoming your urge to eat: Open the refrigerator saying out loud, I just can't stop myself from eating this food, and then close the door and walk away. Thus you will prove to yourself that you can break your snacking habit, and the more you practice this little exercise, the more automatic will become the action of closing the fridge door.
3. Be more sensitive to your stomach. If your stomach tells you that your appetite has been satisfied, then stop eating at once.
4. When confronted with your favorite food, compare it with a mental image of yourself as slim as you want to be. You will have no trouble deciding which is most important to you.
5. Change the emphasis of a meal from the food to a social occasion. Make a point of eating with another person, eating slowly and stopping when you feel comfortably satisfied. The other person can remove the food if you overeat. Then start practicing this alone until you are completely in control of yourself.
6. Rate your food on a 5 point scale, according to how important it is to you, making 5 the most important. Then allow yourself only the food highest up on your scale. This will save you many calories.
7. Break your habit of eating as soon as you get home by changing your usual routine. Park differently, use a different door, and immediately involve yourself in another activity rather than entering the kitchen.

SECTION D

1. Do not eat more than four meals per day.
2. Do not snack between meals.
3. Do not eat after 7 p.m.
4. Do not eat while watching T.V.
5. Do not eat when you are upset.
6. Do not keep "wrong" foods in the house.
7. Do not be inactive; keep busy all the time.
8. Do not eat large amounts.
9. Do not eat fast.
10. Do not stay up late at night when dieting.

SECTION E

1. Decrease consumption of fat, sugar and starches.
2. Increase consumption of vegetables, fish and cheese.
3. Drink plenty of water.
4. Eat plenty of grapefruit.
5. Avoid salt and season your food the low-calorie way by using herbs, spices, garlic, onions, chives, mushrooms, peppers, tomatoes, vinegar and lemon juice.
6. Drink a cup of skim milk before bedtime.

QualityBooks is an absolute goldmine of secret information, how-to-guides, reports, personal/health reports, and much, much more. Visit us today! www.QualityBooks.com

Myostatin is a protein made by muscle cells to block muscle growth. Scientists believe it plays a role in our early life, regulating muscle growth and ensuring normal development. But in adults, its role is not so clear. The protein may, however, be partly responsible for age related muscle decline in humans, called sarcopenia. Our interest is in the older adult and the sarcopenia that accompanies aging, says Marcas Bamman, one of the authors of the study. We wanted to find out why it happens and how we can reverse or prevent it.

1. The ridiculous claims made by most fitness and bodybuilding magazines are only there to get you to buy that issue, nothing more!
   
   
2. If you are serious about strength training you need to be reading books and NOT cheesy fitness magazines

Ok. Here we go.

• Increase weight or resistance
• Perform more repetitions
• Perform more sets
• Move the resistance slower
• Rest less between sets and exercises

Now for the more advanced methods:

• Pre-exhaust (perform an isolation exercise first and immediately continue with no rest on a compound movement. ex. chest flye and then chest press)
• Static holds (hold the resistance in the hardest position of the range of motion. ex. the top position during a leg extension)
• Partial reps in weak range (perform a portion of the rep where you are weakest. ex. the top half of a rep of leg extensions)
• Strip-set (after a warm-up set, perform 3 sets back to back with no rest while starting with the heaviest weight possible and each time strip off some weight to allow you to continue)
• 1 1/2 reps (perform one full rep and then on the second rep only perform half the normal range of motion and then return to starting position to begin the next rep. ex. one full rep of lat pulldowns, pull second rep all the way down, resist weight back up but only half way and then pull back down)
  

These are just a few examples of methods of increasing intensity to ensure progress. The key point to remember is that whatever you do it must be progressive in order for it to elicit a physical change. This is even more critical for those looking to add muscle size.
Although this article is geared towards individuals who are interested in gaining muscle size, the principles can also be used for individuals who want to build strength, increase metabolism, or tighten and tone muscles.
Here are some general recommendations for different goals.

If your goal is to tighten and tone muscles:

• Focus on increasing reps, decreasing rest, and changing exercises frequently
• Train each muscle group twice per week
• Perform fewer sets of many different exercises (1-2 sets per exercise)

If your goal is to increase strength and power:

• Focus on increasing weight
• Train each muscle group once every 7-10 days
• Perform multiple sets of each exercise (2-5 sets per exercise)

If your goal is to increase muscle size:

• Focus on shocking muscles by changing variables frequently (exercises, set and rep schemes, rest time, etc)
• Train each muscle group on a variable schedule (experiment by training a muscle group 3 times a week and then once every ten days)
• Perform multiple sets for a while and the perform single sets for a week or two

Some final reminders:

The recommendations above are general and of course would need to be adapted and adjusted for your personal goals and experience. For those of you who are advanced and may be thinking there is no way you can build strength by training once every 10 days I challenge you to try it for at least 4 weeks, or those of you who think that you need to stick to the same basic movements like bench to build size I challenge you to try shocking the muscles by changing the exercises you perform each week for 4 weeks, and those of you with little experience I hope that you will throw away the fitness magazines and learn what really works.

I wish you the best!

Jesse Cannone is a certified personal trainer, nutritionist, and best-selling fitness author. Sign up to receive his free email course, Muscle Building Tips which is full of powerful tips and techniques for maximizing strength and size. http://www.seriousstrengthtraining.com

• Think of aerobic activity as being long in duration yet low in intensity.
  
  Aerobic activities include: brisk walking, biking, jogging, swimming, aerobic classes and cross-country skiing.
  
  
  
• Anaerobic activity, on the other hand is short in duration and high in intensity.
  
  Anaerobic activities include: racquetball, downhill skiing, weight lifting, sprinting, softball, soccer and football.
  

For more fitness related articles and resources, please visit www.FreeWeightLossCenter.com

• When riding on flats, you want to use little to moderate resistance.
• Resistance is controlled by the knob attached to the handles on the bike.
• Climb hills with increased resistance.
• Standing up in the seat can give you extra pushing power by adding your bodyweight to the stroke of the pedal. This will be useful when stimulating a steep hill.
• Standing in the flat zone simulates running.
• Pedaling at an increases pace for a limited amount of time simulates sprinting.
• Try to keep your pedaling cadence high. This will reduce the amount of force you need to exert.

1. Planning
   
   In Business there is an axiom. If you fail to plan; you plan to fail. In bodybuilding is the same. You must plan your workouts in micro-cycles, mini-cycles and macro-cycles. Each with only one goal.
   
   
2. Consistency.
   
   You can not make improvements if you do not have consistency. Unless you are sick, there is no excuse not to go to the gym. Follow your schedule like a clock-work, and reap the inevitable benefits down the road.
   
   
3. Train Smart.
   
   A corporate buzz phrase is work smarter, not harder. The bodybuilding version is train smarter AND harder. You must approach each workout as a challenge to push yourself out of the comfort zone, striving to get as much muscular stress as possible into your workout. Never just go through the motions. Link your mind with your muscles. Train smarter means: proper training technique, intensity and mind / muscle link On the flip side of the coin, be aware of the signs of over training and know when to back off.
   
   
4. Eat 5 / 7 times a day.
   
   You need a continuous supply of nutrients to achieve optimal growth. Try to eat a small meal every 3 hours.
   
   
5. Eat Enough Protein.
   
   Protein builds muscle, and keeping it readily available for your body at all times ties in with the previous habit. Aim to get 35/40 grams of protein with each small meal, or at least get one gram of protein per pound of bodyweight per day.
   
   
6. Sleep.
   
   When you sleep, growth hormone is released and a lot of the recovery takes place. If you go skimpy on the sleep, you are robbing your body of its best opportunity to grow. To avoid this, make sure to get at least 8, preferably 9 hours of sleep every night.
   
   
7. Drink a lot of water.
   
   Staying hydrated is important for everything from digestion to endurance. The bottom line is that your body depends on water to remain functional, just like a car requires oil to run, and as soon as you get dehydrated you are weaker, less mentally alert, and overall in less than perfect condition.
   
   
   
8. Stretch.
   
   Big muscles do not have to equal stiff muscles. Maintain and improve your flexibility by taking your stretching seriously. In addition to getting better blood flow (less soreness) and decrease the risk of injury, your flexibility will help your workout form as well.
   
   
9. Use Supplements As They Are Intended.
   
   You can never depend of supplements alone to carry you forward. Supplements should be just that (supplements) to an otherwise sound and balanced diet. Have a bar or a protein shake when it makes sense, but do not expect it to bail you out if your overall diet consists of pizza.
   
   
10. Make Cardiovascular exercises.
    
    Cardio exercises increase your overall cardiovascular condition, which is crucial in compound exercises such as squats and dead lifts. If your lungs can not process enough air, you will be exhausted by oxygen depletion, not muscular failure, by the end of your set. Besides, you are not young forever, and keeping your heart in shape now will give you a great advantage as you grow old. Try to get at least 2 or 3 cardio sessions per week.
    

• Increase Muscle Mass.
  
  The most important factor of metabolism is lean body mass. Muscle burns up to 90% more calories than fat. The more muscle mass you have, the more calories you will burn in a day. By adding three to five pounds of muscle you could actually burn 100 / 250 additional calories a day. Try adding a weight bearing activity 2-3 times a week such as lifting free weights, walking, or resistance training. Simply carrying your groceries home could be considered weight bearing! Lifting 5-8 pound hand weights while watching your favorite television show could go a long way towards burning calories.
  
  
  
• Do Not Skip Meals.
  
  The myth that skipping meals decreases your total calorie level and helps you to lose weight is not true. When people skip meals or decrease their calories significantly (< 1000 calories/day), they actually decrease their metabolism. They go into starvation mode where the body tries to compensate for the low calories. Your metabolic rate can actually decrease as much as 10-15% and your body will hold on to the fat and burn lean muscle instead. Always eat at least 3 meals and avoid dipping below 1000 calories a day.
  
  
  
• Regular activity
  
  Regular exercise routines such as biking, walking, or hiking will help raise your metabolism during the activity and for several hours after. Even simple movements such as taking the stairs, house cleaning, or simple yard work can help increase your burn rate.
  
  
  
• Adequate Protein
  
  Protein provides the building blocks for muscle. Without adequate protein you may actually lose muscle. You need about .4 / .5 gram of protein per pound body weight. For a woman weighing 160 pounds she would need approximately 64 -/80 grams of protein daily.
  
  
  
• Sleep
  
  A 1999 University of Chicago study showed that sleep loss affects the way we metabolize carbohydrates resulting in glucose intolerance and possibly leading to increased hunger and a slowed metabolism. Lack of sleep also can interfere with our energy levels during the day and cause us to skip our exercise routine because we are too tired. How often have you told yourself that?
  
  
  
• Decrease Alcohol Consumption
  
  Alcohol may suppress your bodys ability to burn fat. Studies show that when you drink alcohol, your body burns fat more slowly than usual during that particular meal. Watch your alcohol intake.
  
  
  
• Try a cup of Green Tea
  
  A small study showed that green tea appeared to raise metabolic rates and speed up fat oxidation. The calorie losses were small, around 60 calories/day. Green tea also has other health benefits because of its significant antioxidant components. You might as well add a little boost to your metabolism while protecting yourself from heart disease, cancer, and strokes.
  
  
  
• Got calcium?
  
  Recent research shows that calcium ( three or four daily servings of low-fat dairy products) can help adjust your bodys fat burning machinery. The more calcium in the cells resulted in an increase in fat metabolism.
  
  
  
• Beware of Magic Cures
  
  We have all seen the ads for products that increase our metabolism and promise miraculous weight loss. Metabolism boosters and Fat Burners, not only do the people they show us in the testimonials lose weight they also end up with a firm body and a six pack stomach. Can a pill do all this? Generally, the answer is no.
  
  These weight loss pills are often ineffective, and they can also harm us. Many of them contain either human growth hormone, which can lead to joint or heart problems, or epinephrine type ingredients that are correlated with increased blood pressure. The answer is the good old tried and true: eat a balanced diet that does not exceed your calorie needs, exercise regularly and sleep well. Realize that we may not be able to look 20 again but we certainly can look our best, increase our energy, and enjoy good health at any age.
  
  
  

Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has developed online weight management programs to help people get off of diets and get into way of life. For more information or to sign up for our free newsletter, visit www.reallivingnutrition.com.

The Zone Diet plan is centred around a 40:30:30 ratio of carbohydrate, protein and fat. The Zone Diet works through this right ratio of carbohydrates, proteins and fats in order to control the insulin in the bloodstream. As a matter of fact, Zone refers to an ideal hormonal balance of insulin levels in the body being neither too high nor too low. This ideal state is belived by Dr Sears to be key for using stored bodyfat for energy, hence resulting in the loss of excess weight.

Most people get the majority of their calories through carbohydrates. Research by Dr Barry Sears shows that the excessive consumption of carbohydrates creates a hormonal paradox where the low-fat, high carbo diets lead to an increase in the hormone insulin. Insulin in turn has been shown to cause the human body to store more fat. The Zone Diet suggests reducing carbohyrate intake and eating more protein and fat. The fat would ideally be from healthy monosaturated sources, to receive 30% of the body's caloric needs. These healthy fats also increase the production of another hormone, glucogen which increases the use of stored fat in the body.

What can you eat? The Zone diet does not really prohibit you from eating certain foods, though it does stress the importance of maintaining the 40:30:30 ratio. As a practical matter, very high carbohydrate foods like breads and pastas end up being removed from most diets and we see an increase in the consumption of fruits and vegetables as the primary sources of carbohydrates. The protein portion of the Zone diet should be met with lean meats products. Even though it suggests 30% of caloric intake to be in the form of fat, the diet does not endorse the consumption of foods high in saturated fats. Healthy (monounsaturated) fats are recommended.

The good and the bad Even though the Zone Diet proposes a balanced approach to nutrition and a healthy lifestyle, it is not the easiest diet plan to follow. It can lead to steady weight loss but can be somewhat cumbersone to track and maintain. Another drawback against the diet is that it can lead to higher food costs. Cheap foods like pastas, breads and rice are de-emphasised in favor of somewhat more expensive leaner cuts of meat, fruits, nuts, oils and vegetables.

Zone Dos and Donts

• Eat within an hour of waking up in the morning.
• Eat five Zone meals a day - breakfast, lunch, dinner meals and two Zone snacks.
• Eat on a regular basis - never go more than five hours without eating anything.
• Drink lots of water.

Copyright 2004, www.internet-articles.com

• It is the most primitive movement pattern known to man; our ancestors used to perform many daily functions (i.e. harvesting, gathering, hunting, cooking, eating, etc.) in a full squat position.
  Also, in case anyone hasn't noticed, we spend 40 weeks in the fetal position (which is basically a full squat) prior to entering this world - do we come out with bad knees?
• We should strive to train in full ROM for each and every exercise. The squat is no exception.
• Every exercise produces stress around a joint - the body then adapts to this stress.
• CoContraction of the quadriceps, hamstrings and gastrocnemius maintains integrity around the knee joint.
• Sheering and compressive forces do occur around the knee joint (as opposed to only sheering forces that occur in some open kinetic chain lower body exercises, such as the leg extension); however, the large contact area of the patella with the femoral groove (as knee flexion increases during the full squat) helps to dissipate compressive forces.
• Therefore, not only is the squat - as a closed chain exercise - considered a natural movement pattern with high functional carryover, but it is also a safe exercise if performed correctly (and that includes full ROM!)
• Drawer tests are performed at a knee angle of 90 degrees because there is a greater amount of laxity in the knee joint at that specific angle. So, does it make sense to only go down half way where you are most vulnerable especially when greater loads can be used (because you are much stronger in this partial ROM?)
• According to Ironman contributor, George Turner, the fulcrum moves to the knee joint in a parallel squat as opposed to the muscle belly of the quadriceps in a full squat.
• Think about it, if you constantly trained in a limited ROM, the likelihood of injury increases if one day you happen to squat beyond your trained ROM.
• Partial squats performed on a regular basis will decrease flexibility.
• There is a low incidence of lower back pain and knee injury in Aboriginal and Oriental societies which perform full squats on a regular basis.
• Even Olympic weight lifters who practice full squats have quite healthy knees compared to other athletes.
• Although you may find some research that indicates full squats as potentially harmful to the knees, only one study has ever proved this to be true. However, it was performed on a skeleton - the same results do not hold true with surrounding connective tissue. On the other hand, numerous studies show the benefits of full squats.

Unfortunately, many personal training certification courses are teaching half squats as a safe version suitable for all individuals and this has now become written in stone. God forbid that you deviate from this golden rule to do something that our bodies are meant to do! Read this carefully: squatting should be performed in a full ROM where the hamstrings make contact with the calves (so that no light can be seen passing through your legs at the bottom position.) It is okay for your knees to travel beyond the toes (just do not relax the knees in the bottom position.) In other words, keep the legs tight and try to stay as upright as possible throughout the exercise. So, next time some fitness instructor approaches you in the gym and advises not to go deep while squatting tell him/her that they do not know squat!

Seeing your abs or any other muscle group for that matters is strictly the results of having low body fat levels. You get low body fat from proper diet and cardio, not from doing hundreds of ab exercises every day. Nutrition is half the battle when it comes to fat loss. Eat 6 times a day and eat a meal every 2 1/2 to 3 hours- never, ever, ever miss a meal.

Fat Burning Nutrition Guidelines

1. Eat 15-20% below your calorie maintenance level.
2. Spread your calories into 5-6 small meal instead of 2- 3 big ones.
3. Eat a source of complete high quality protein with each meal.
4. Choose natural, complex carbs such as: vegetables, oatmeal, yams, potatoes, brown rice, and whole grains.
5. Start with at least 50% of your calories from complex carbs and reduce carbs slightly late in the day
6. Drink a gallons of water a day.

Unlike the other carbohydrates, fiber cannot be digested as it is resistant to digestive enzymes in the human body. Fiber is found in fruits, vegetables, legumes, grains and nuts. Consuming a high fiber diet helps prevent such diseases as colon cancer, diabetes and cardiovascular disease. It can also have a positive effect on lowering bad or LDL cholesterol. Soluble fiber transports bile acids out of the body. Bile acids are needed to produce cholesterol, so eliminating them leads to a lower blood cholesterol rating. The two main types of fiber are insoluble and soluble. The types and categories of fiber can be further broken down. They are outlined in the below chart.

Insoluble fiber speeds up GI transit, slows down starch hydrolysis, increases fecal weight and delays glucose absorption. Soluble fiber delays GI transport, lowers blood cholesterol (LDL), and delays glucose absorption as well. As you can see, fiber has many benefits that the powerlifter can take advantage of so make sure it is part of your power meal plan.

TYPES OF FIBER AND SOURCES

INSOLUBLE FIBER

Cellulose

Governor Arnold Schwarzenegger is a busy man, but he would not miss this; and you should not, either. The 2005 Arnold Fitness Weekend will be bigger than ever, with more than 12,000 athletes competing in 20 different events. Pencil it in on your calendar: March 4-6 in Columbus, Ohio. On second thought, put it in marker. We could start just about anywhere (powerlifting, fencing gymnastics) but the one competition that bears Arnold's name seems like a good place. At press time, the mens lineup for bodybuilding had yet to be chosen, but we know it will run about 12-15 competitors like:

• Troy Alves
• Melvin Anthony
• Art Atwood
• Gustavo Badell
• Darrem Charles
• Chris Cormier
• Mark Dugdale
• Toney Freeman
• Dexter Jackson
• King Kamali
• Victor Martinez
• Lee Priest
• Frank Roberson
• Craig Titus
• Idrise Ward-El

• The thyroid
• Parathyroid
• Adrenal
• Pituitary
• Pineal glands
• Pancreas
• Testes
• Ovaries

Organs that are hormonally active as part of their function, but are not endocrine glands per se, are:

• Thymus
• Stomach
• Heart
• Small-intestine
• Placenta

Although the endocrine glands are scattered throughout the body, and serve different functions, they are considered a system because they have similar mechanisms of influence and functions, and many important relationships.
The Three General Classes Of Hormones Classified By Their Protein or Steroid Chemical Structure Are:

• Amino Acid Derivatives: as the name suggests these are derived from amino acids; tyrosine in particular. Epinephrine for example is an amino acid derived hormone.
• Steroid Hormones: these include prostaglandins and all are lipids, made from cholesterol.
• Peptide Hormones: the biggest group of hormones, peptides are short chains of amino acids. Insulin for example is a peptide hormone. * It is interesting to note that, in fact, all of the hormones in our body are derivatives of proteins or proteins themselves, except for the those in the adrenal cortex and the sex hormones, which are steroid hormones. Steroid hormones typically react with receptor sites inside a cell because the process is slower as protein synthesis is required, whereas protein hormones react with receptors on the surface of a cell in a more rapid fashion.

Key hormones beneficially affected by exercise are:

• Testosterone
• Growth hormone
• Estrogen
• Thyroxine
• Epinephrine
• Insulin
• Endorphins
• Glucagon
• Testosterone

Both males and females produce testosterone, which is a key bodybuilding hormone, as it increases basal metabolic rate, decreases body fat, increases feelings of self-confidence, and maintains muscle volume, tone and strength. In fact, testosterone, along with growth hormone, is responsible for the hypertrophy (increased size and density) of muscle cells as well as the repair of micro-tears in the muscle tissue. Females have only about one tenth of the testosterone males have, but even at that level, powerful effects are exerted: libido and strength of orgasm for example. The process underlying testosterones release is rather complex.
Firstly, the hypothalamus (situated in the brain), releases gonadotrophin releasing hormone to the anterior pituitary gland, which, in turn, releases luteinizing hormone, which travels to the Leydig cells of the testes and stimulates the enzymatic conversion of cholesterol to Testosterone.
The key to boosting testosterone levels through exercise is to concentrate on the larger muscle groups while avoiding training the same body-part two days in a row.
It has also been shown that a higher level of training intensity can be achieved in the morning as it is then that testosterone levels are at their highest. Consequently, greater gains could theoretically be made at this time.
Repetitions should be kept low, while a correspondingly heavy weight is lifted, if testosterone boosting is ones aim. 85% of ones one-repetition-maximum for 1-2 reps is best.
In essence, the best form of training for testosterone increase is short, intense, anaerobic session. With aerobic training, shorter, 45-minute sessions are ideal as testosterone is depressed is this period is exceeded.

Growth Hormone

Growth hormone which is released from the brains pituitary gland is an important bodybuilding hormone. It stimulates protein synthesis, and helps to strengthen bones, ligaments, tendons and cartilage. It also plays a role in fat mobilization, and the corresponding decrease in carbohydrate usage, during exercise. As a result, body fat is used and blood glucose levels are balanced which allows one to train over a longer period of time (without exceeding the testosterone maximizing 45-minute period of course).
Increases in growth hormone provide a multitude of immediate benefits which include, increased energy, ability to concentrate, and interest and ability in sex (Kennedy, 2004). Longer-term benefits include, increased aerobic capacity and strength, thickening of hair, tightening of wrinkles and loose skin, decrease in visceral fat, and strengthening of osteoporotic bones (Kennedy, 2004).
Growth hormone production is reduced significantly as we age and can be prescribed to offset the negative effects of aging. However, without going to extremes, one can increase their output of growth hormone in the most effective natural way possible: though exercise.
For increased growth hormone the most productive form of exercise is vigorous, sustained anaerobic training. Adopt the same strategy as when training for testosterone release and, target the large muscle groups, the quads in particular. Train no longer than 30 minutes when specifically aiming to increase growth hormone.
This applies to aerobic training also, which should be undertaken at a very high intensity; bordering on anaerobic. Interval training is the ideal.

Estrogen

The beneficial effects of estrogen, in its most biologically active form, 17 beta estradiol, include, fat mobilisation for fuel, mood elevation, increased basal metabolic rate, and libido in women primarily. As a woman ages her estrogen levels vary to regulate the reproductive system and are reduced significantly by the time she reaches menopause.
A study by Copeland, Consitt and Tremblay, reported that blood levels of estrogen, were significantly higher in women aged 19-69 years old after 40 minutes of either endurance or resistance exercise versus a control group who performed no exercise. Furthermore, blood levels of estrogen remain elevated for up to four-hours following an exercise session.

Thyroxine

This hormone is produced by the follicular cells of the thyroid gland and its main role is to raise the body's metabolic rate. It is therefore a key hormone for weight-loss, as more calories are expended through its release. Thyroxine has an additional effect of influencing physical development. Thyroxine increases in the blood by about 30% during exercise and remains elevated for up to five hours afterward. The intensity should be kept high to realise maximum benefit. Thyroxine levels at rest are also increased through exercise.

Epinephrine

Produced in the adrenal medulla, epinephrine, a neurotransmitter of the sympathetic nervous system, increases the amount of blood the heart pumps and directs the blood to where it is needed - the extremities. Epinephrine is one of the catecholamines, the other being norepinephrine, and both are synthesised from the amino acid tyrosine. Epinephrine also stimulates the breakdown of glycogen in the liver and muscles and stored fat to be used as fuel. Vasodilation in muscle and liver vasculatures results also from increased epinephrine release. This allows the muscle to receive more oxygenated blood, increasing our ability to use these muscles while exercising.
To increase epinephrine exercise sessions, once again, need to be very intense. The amount of epinephrine released from the medulla is proportional to exercise intensity.

Insulin

Insulin, produced in the islet cells of the of the pancreas, is an important hormone which decreases (regulates) blood levels of glucose and directs amino acids and fatty acids into cells. Most of our body's cells have insulin receptors, which are composed of two alpha subunits and two beta subunits linked by disulfide bonds, and bind the circulating insulin. The cell then can activate other receptors which are designed to absorb glucose (sugar) from the blood stream into the cell.
An insulin response ensues after a meal has been consumed. An excessive insulin response causes fat to accumulate within cells, and, over time, those who frequently experience such responses can become overweight and their cells may develop a resistance to insulin (diabetes).
Weight loss through daily aerobic and weight-training can help to rectify this situation, depending on the type of diabetes they have. One may be fortunate to escape diabetes, but they will likely become overweight with continual, excessive insulin responses.
Therefore, it is important to exercise to help offset any potential blood sugar problems. Blood-insulin levels begin to decrease within ten minutes of aerobic training and continue to decrease as the session progresses. Weight training has been shown to increase the cells sensitivity (receptivity) to insulin at rest.

Endorphins

Released from the pituitary gland, the endorphins are an endogenous opioid class of chemicals produced under conditions of pain, which block this pain, decrease appetite, create a feeling of euphoria and reduce tension and anxiety. Biochemically, endorphins are polypeptide neurotransmitters, containing 30 amino acid units. Exercising is particularly beneficial in terms of endorphin release. In fact blood levels of endorphins increase above resiting levels up to five times with longer duration (over 30 minutes) aerobic exercise at moderate to intense levels. An increased sensitivity to endorphins is developed after several months of regular exercise.
This means that a higher high will arise from the same training stimulus. Although longer duration exercise is suggested as a rule, it is rather arbitrary, as individual variability dictates how one will experience the effect of endorphins.

Glucagon

As with insulin, glucagon, a linear peptide of 29 amino acids, is secreted by the pancreas. Its main role, in contradiction to insulin however, is to increase blood glucose levels. Glucagon is synthesized as proglucagon and proteolytically (the hydrolysis of proteins into simpler compounds through the actions of enzymes) processed to yield glucagon within alpha cells of the pancreatic islets. Glucagon exerts its physiologic effects in two ways:
It is secreted when blood sugar falls too low, and this causes carbohydrate in the liver to be released into the blood stream, which raises blood sugar levels to normal.
It activates hepatic gluconeogenesis. This process involves the conversion of amino acids into glucose to be used as energy. Researchers Bonjorn, Latour, Belanger and Lavoie, from Montreal University, found that exercise enhanced the livers sensitivity to glucagon. This demonstrates the effect exercise, and its facilitation of glucagon, has on nutritional conversion for energy purposes. Glucagon is typically secreted about 30 minutes into an exercise session, at the onset of blood glucose reduction.

Conclusion

As demonstrated in this article, hormones, and their multifarious complex interactions, underpin many of our most important biological functions. These fascinating molecules go about their job in relative obscurity, while we conduct out daily affairs, completely dependant on their respective roles.
Indeed, the efficient functioning of our endocrine system is very important, and through exercising diligently we can play a role in its upkeep.