muscle_guy

The latest research in the field of endocrinology (the study of hormones) has shown that as men get older, the reduction of testosterone production in the body is inevitable. Although lower levels of testosterone become more visible and evident in men of 45-50 years, some studies have shown that 30 year old men can feel the effects of low testosterone levels in their body. Some research, as published in “Aging Male” says – “Low levels of testosterone over the years most affect the quality of life”.

 

The normal level of testosterone in men is extremely various, from 250 to 850 nano grams on decaliter (ng / dl).

However, It would be nice if every man has optimal levels of testosterone close to the upper limit, because that will provide optimal performance in the gym and in the bedroom.

Some of the symptoms of low testosterone are lethargy, bad mood, decreased sexual desire, memory loss and increased level of excess fat (lard). Levels of testosterone can be returned to normal with hormone therapy prescribed by doctors, but they still are not familiar enough with this type of therapy so they can prescribe it to their patients. Another option that can be done is trying the natural way for optimizing the production of testosterone in the body.

These strategies include planning the structure of your training and your diet nutrition. This means you will need to construct your workout plan and select the food you will eat and the food you will avoid.

So now let’s see the ten natural ways that you can boost your TESTOSTERONE.

1. LIFT HEAVY

Lifting weights increases the production of “serum testosterone“, and by simply doing 6 to 8 reps of basic exercises such as squats, deadlifts with a relatively little rest between sets (1-2 minutes) there will be better hormonal response for sure.

 

2. TRAIN IN THE EVENING

We know that testosterone levels are higher in the morning and the afternoon, so you are obviously stronger in the morning and better prepared to do a workout.

But note that it has been proven that the levels of testosterone decline throughout the day, so training late in the afternoon or late in the evening can help with the increase of testosterone levels in your body.

 

3. BE CAREFULL WITH YOUR CARDIO TRAINING

cardio

 

Cardio training can be an important part of progress, especially if your goal is to reduce body fat, but if you do cardio for too long or do a high intensity cardio, it will affect your testosterone levels.

Also, if cardio is often part of your routine, do 30 minutes of it in the morning with mid-tempo and then lift weights in the evening. If you cannot abide by this, do 30 minutes of cardio immediately after your weight training.

 

4. LOOK OUT FOR OVERTRAINING, STAY LESS TIME IN THE GYM

 

Overtraining can significantly affect the reduction of testosterone in the body. Doing weight training 4 to 5 times a week is ideal to increase testosterone in the body, but remember that those 2-3 days that you are not training have the same importance. Another important thing you need is to look upon your training sessions. They need to last about 60 minutes (no more than 75 minutes), because more of it will only penalize the benefits of training. Having spent more than 75 minutes in the gym will certainly bring your body in catabolism instead of anabolism, and the ratio of testosterone known as “cortisol” will go in the wrong direction.

 

5. GET QUALITY REST, I SUGGEST 8 HOURS OF SLEEP

Lack of sleep enough quality sleep is shown to decrease testosterone levels. Try to sleep at least seven hours each night. Even better is if you 30-40 minutes to sleep during the day.

good_sleep

 

6. IMPORT GOOD FATS

Bodybuilders and fitness trainees were “afraid” of unsaturated fat for many years, but recently, they have found a place for them in their diets. Saturated fats (found in eggs and beef) are crucial for your body to produce hormones such as testosterone. The goal is to have 10-15% of calories from unsaturated fat and 10% of calories from saturated fat in one day. For example the bodybuilder who consumes 3,600 calories a day should be inserted approximately around 40-60 grams of unsaturated, and 40 grams of saturated fat.

 

7. DON’T FORGET YOUR PROTEIN

Eating enough protein not only that will help you with your recovery, but it will provide the needed fuel for the muscles to grow. At the same time it is proven that importing protein in your body increases the level of testosterone. Eggs, pure beef, fish, whey protein are just some examples of great sources of protein. The recommended dose is about 1.5 grams of protein per body weight. 

 

8. EAT VEGETABLES

The Phytonutrients that can be found in vegetables such as broccoli, cabbage, lettuce, spinach may help to increase the levels of testosterone. Pay attention to insert 1 to 2 servings of vegetables each day.

 

9. AVOID ALCOHOL

Drinking alcohol will certainly reduce the level of testosterone. Try to control yourself and have no more than 1-2 drinks when you decide to drink.