5 Steps To Increase Testosterone Levels Naturally
is a hormone produced by the adrenal gland in both males and females.
As we age, testosterone production slows down and the body has a
decrease in the amount of free testosterone that is available in
the bloodstream. These reduced levels of testosterone can cause
a variety of problems including the inability to maintain all of
your muscle mass. There are several ways to increase your testosterone
levels naturally to help you look and feel better. Here are 5 steps
to increase your testosterone naturally.
Increase Testosterone Step #1 - Lift
Heavy & Basic
Incorporate basic movements that involve several muscle groups in
your training routine. Great compound movements are barbell squats,
dead lifts, and military presses. These basic core exercises have
been shown to play an important role in testosterone levels. The
greatest workout related testosterone production occurs with the
use of heavier weights and lower rep range. A study shows that the
best is 85 per cent of your one-rep max. Make sure train with high
intensity for short periods of time. Your overall weight training
workout should not last longer than 60 minutes (45 min is optimal).
Train hard and get out of the gym to let your muscles recuperate
Increase Testosterone Step #2 - Sleep
If you are not getting enough sleep the body is not recuperating
well, which causes less testosterone and more corticosteroids to
be released. Just to mention corticosteroids like cortisol are in
fact catabolic hormones meaning they use up muscle tissue to provide
the brain and the heart with energy. Sleep has a tremendous impact
on testosterone levels. Your test levels can plummet 40% down
by having poor sleep quality. Make sure to get a quality mattress
that fits your comfort level, keep your room a little cooler than
average and use the bathroom before going to bed to avoid disruption
in sleep. Focus on getting 8-9 hours of sleep per night for optimal
rest and recuperation.
Increase Testosterone Step #3 - Watch
Alcohol has the property to inhibit your ability to remove estrogen
from the blood stream by acting as a central nervous system depressant
and also by decreasing zinc levels. Alcohol should be avoided when
trying to increase testosterone levels. Healthy normal men, consuming
reasonable amounts of alcoholic drink, experience a 20% drop
in their serum levels of testosterone. In chronic alcoholics with
extensive liver damage those levels can be reduced by as much
as 50% and they can become feminized (lose facial and pubic
hair, become impotent, and fat deposits behind the nipples that
give the appearance of breasts which is called gynecomastia).
Increase Testosterone Step #4 - Eat
Low fat consumption causes increase of the SHGB, which means one
thing, less free testosterone. It is considered that monounsaturated
fats play an important role in testosterone levels and bioavailability.
Choose foods high in monounsaturated fats, like avocados,
nuts and seeds. Olive oil is a great source of healthy fats along
with a product called Udo's
Oil which is a blend of Omega 3,6,9 essential fatty acids.
Increase Testosterone Step #5 - Don't
Always allow your body to recuperate adequately between your workout
sessions. If you don't, your circulating testosterone levels can
plunge by as much as 40 PERCENT as was discovered by studies
performed at the University of North Carolina. The symptoms of over
training are easy to diagnose: irritability, insomnia, muscle shrinkage
and an overall feeling of fatigue. To avoid over training, make
sure you rest at least 48 hours between muscle groups and
sleep a full 8-9 hours per night. Getting adequate rest is probably
one of the best ways to increase testosterone levels!