The increase of testosterone naturally
If you are involved in strength training and want to increase the size, density, and power of your muscles, one of the most important hormones that you should know about is testosterone .
Testosterone is the main male sex hormone and the one that is responsible for allowing you to gain extra pounds of muscle mass.
The more testosterone you have in your system, the more muscle you will build and the faster you recover from your training session. On top of that, men who have more testosterone usually experience a greater sex drive, as well as slimmer body composition, so doing everything possible to raise your levels higher is definitely going to serve your benefit.
A decrease in testosterone is completely normal and natural for all men after the age of 30, so if you find that you are experiencing slower rates of muscle growth compared to when you were in your 20’s, it’s not just his head. Actually, there is a physiological reason that your gymnastics workouts do not seem to be paying off as much as they did before.
Fortunately, there is something you can do about it. These are some of the main things that will increase your testosterone levels naturally so that you can achieve the muscle building results that you desire.
See also: Top 10 Test boosters
In the Gym: Choose the right exercises with enough weight
First of all, you need to make sure that you are training correctly in the gym. If your typical training includes 8 sets of bicep curls, 10 sets of triceps movements, and a series of side elevations to build your shoulders, a new approach is needed.
When it comes to boosting testosterone, more muscle fibers can be worked at once – and the more weight you can lift in one movement – the greater the release will be.
A study published in the Scandinavian Journal of Medicine & Science in Sports reported that when two groups were studied, one of performing only the arm only exercises and another performing both arm and leg exercises in the same session, the group performed both exercises. Arms and legs proved to be the greatest total increase in testosterone levels. The take home from this study is, then, to make sure that you train legs.
Your attention should be focused on compound exercises such as squats, deadlifts, leg presses, and then adding the upper body compound exercises to that of the bench press, chest press, pull-up, and shoulder press. On top of that, as you perform these, make sure that you are lifting as heavy as possible. The production of testosterone also increases to a corresponding increase in exercise intensity, as noted in a study published in the International Journal of Sports Medicine.
Try to maintain a range of repetitions of repetitions 5-8, which is enough to stimulate the increase in size, but still going to optimize the natural production of testosterone.
Supplement Wisely With a Testosterone Booster
Perhaps the easiest and most effective way to improve your natural testosterone production is to use a key supplement that contains proven ingredients that stimulate the body to increase total testosterone production.
We recommend Testofuel
TestoFuel contains a combination of both herbs, as well as vitamins and minerals that all help with strong testosterone release, faster recovery, higher libido levels, and more mass gains.
increase testosterone natrually
Aliments to increase testosterone
When it comes to your diet, you need to remember three fundamental things. First, make sure you have enough total calories. Very low calorie diet will crush testosterone levels faster than anything else, so avoid going this route whenever possible.
Second, make sure you are getting enough saturated fat. While you do not want to take your consumption sky high, you need to put on enough fat in your diet to maintain proper hormone levels.
Try to eat at least 30% of your total calorie intake of fat, and have saturated fat that represents at least 15% of that 30%. Good food options include grass-fed beef, whole eggs, avocado, coconut, walnuts and walnut butter along with fatty varieties of fish.
Finally, avoid processed carbohydrates. These will cause a lot of stress and stress in the body, as it robs your digestive system of the right good bacteria, sends insulin levels up, and puts you at risk for increased fat gain. Choose healthy grains such as quinoa, brown rice, oatmeal and sweet potatoes and you will do much better with maintaining proper testosterone levels.
Give priority to closed eyes
Sacrifice the dream to climb the corporate ladder? Or maybe you just have the bad habit of spending a little too much time in front of the television at dawn.
In any case, it is time to start prioritizing the dream. Nothing will derail your progress faster than lack of sleep, both in terms of testosterone release, as well as overall recovery and strength gains.
A study published in the Journal of the American Medical Association noted that the loss of even just 1 2 hours of sleep each night can have a profound influence on the production of testosterone in just one week.
Do not let yourself think that you have to go for weeks under the dream of seeing negative decrements that take place. Even just one night could potentially influence your progress.
When you do not sleep enough, your energy level will go down, which means that you will not put the highest intensity in your sessions and worse, your cortisol levels will increase, the promotion of muscle mass breakdown.
This can also promote the accumulation of fat around the waist, so clearly something you want to avoid.
Start receiving at least 7 hours of sleep at night, if not 8 if you can manage it.
Reducing your stress level
Stress. It’s something we all face at some time or another – some of us more than others. If your stress level is always high however, this zapping your testosterone production. Stress is one of the most detrimental factors for the production of testosterone.
>> Reduce your stress levels with breathing exercises
In a study published in the journal Experientia, KT Francis observed that men who were classified as having high psychological stress (which included measures of anxiety, hostility and depression), experienced significantly lower testosterone levels than their low-tension counterparts.
Remember that all forms of stress count here as well. Financial stress Stress relationship The stress of the race. Even the stress time associated with carrying a very busy schedule can mess with your natural testosterone production.
Do what you can to reduce your stress and it will make a big difference in the results you see.
See also: Stress Reducers Top 10
Shed excess body fat
If you are carrying around excess body fat, it is time to finally go on that diet that you have been putting off. Excess body fat wreaks havoc on normal hormone production and can make it incredibly difficult to build even a little muscle mass.
Taking steps to reduce your calorie intake a little and increase your movement will help you get where you want to be. The good news, so it is a cycle that is fulfilled since as you begin to lose weight, your testosterone levels will increase and you will then build more muscle. That new muscle will then help with burning more body fat due to a higher metabolic rate, so then get even more testosterone release.
All you need to do is get the ball to roll.
Just keep in mind that you should avoid all crash diets as we have noted above. This is not the way to address this as too low of a calorie intake, as well as too low of a fat intake both have very detrimental effects on the production of testosterone.
Get enough vitamin D
vitamin d for testosterone
Finally, make sure you are not running short on your vitamin D intake. Vitamin D plays a key role in the production of testosterone, as observed in a study published in the journal Hormonal and Metabolic Research. The researchers observed that when subjects received vitamin D at day 3 332 IU, they showed a greater increase in total, bioactive, and free testosterone levels compared to those who received the placebo.
Unfortunately this is a nutrient that many people are not getting enough.
Your body will make vitamin D every time you go out into the sunlight, but with more of us working long hours in the office and staying up until dark, I do not understand the sunlight we need.
Supplementation is an intelligent solution and this is one reason why vitamin D has been included in TestoFuel as well. If you choose to use this product, you will have your needs covered.
So there you have the most important steps to take if you want to increase your testosterone levels to build more muscle mass. If you are currently suffering from less than optimal progress, it is likely that your testosterone is to blame but, fortunately, there is help. It just does not have to be this way if you make sure that you put some key steps in action to help raise your backup levels again.