When you hear or read what people have to say about testosterone it would be easy to consider it to be nothing more than the stuff of legends; however it’s potency is very real.
It is one of the most important male hormones and when there is lots in your body, as well as the fact that it can help to burn body fat and boost muscle mass build; you also benefit by from improved health, energy, libido, sleep, mood and life.
The problem is that most guys suffer from a slow, but steady drop in testosterone from about the age of 30 and onwards. Which, if nothing is done about it, can put them at a much higher risk of suffering from sexual function problems, obesity, type 2 diabetes, heart disease, and importantly if you are interested in body building or training of some sort, performance issues and reduced muscle mass.
Fortunately, there are a number of natural ways you can increase your body’s levels of testosterone. As you will see from the following article nutrition, supplementation, rest and training all play a part.
Eat Plenty Of Fat
In the past, fat has been seen as something that is very detrimental to the body and that it counteracts the hard work you put in at the gym.
However, dietary fat is extremely important as it plays a crucial role in improving the body’s production of testosterone. The thing to remember though is not how much fat you consume, but that you are consuming high levels of the right fats.
Eat Plenty Of Cholesterol
Another misconception is that in order to produce more testosterone and build more muscle mass you need to cut down on your cholesterol intake.
The fact is that testosterone comes from cholesterol. Your HDL cholesterol levels are connected to your testosterone levels.
The food that contains the most healthy cholesterol are generally also high in saturated fats. Along with egg yolks and whole eggs you should try eat a lot of seafood such as lobster, squid and shrimp as well as your favourite red meat.
Eat Ingredients Known To Boost Testosterone
In addition to consuming food that free’s existing testosterone and encourages the production of more, you can also add natural testosterone supplements to your diet.
There are many different testosterone boosting supplements out there, but Fenugreek, Zinc, D-Aspartic Acid and Vitamin D are all ingredients that can help.
Get Enough Sleep
We all lead busy lives, but if you are serious about improving your testosterone levels by improving your quality of sleep is paramount. Not getting enough sleep is directly connected to lower testosterone levels.
A study in the University of Chicago found that the levels of testosterone in men who slept longer, greatly increased
How you train as much of an influence on the levels of testosterone in your body as what you eat and how you sleep does. Although it has been found conclusively that high intensity weight training where you use weights that cause you to reach muscle failure within 10 reps affects your testosterone levels; it is important that you choose the right apparatus and right exercises.
The general rule of thumb is – the more mass of muscle you stimulate, the more testosterone you will produce.
Recent studies found that squats were better at stimulating the production of testosterone than leg presses.
Therefore, when you are trying to encourage and enable your body to produce more testosterone it is better to stick with exercises that target multiple joints such as dead lifts, bench presses and the aforementioned squats.
Free weights are always a better choice as machines target and isolate a particular muscle.
A Long Workout Is Not A Better Workout
On the subject of training, another aspect that can have an impact on your testosterone production is not only how you workout but for how long you workout. It could be that you are under the impression that a long and lengthy workout is better for you, when the opposite is actually true.
When you workout for longer than an hour, your cortisol levels can spike which has a knock on detrimental affect on your testosterone levels.
As well as exercising for shorter time, it has also been found that resting for a shorter length of time between sets of resistance exercises elicits a better hormonal response. So, instead of resting for 3 minutes, rest for 1 minute and you should notice a difference.
As you can see, there are a lot of things you can do to free up existing testosterone and stimulate the production of more testosterone in a natural way. This means that you do not need to go down the route that so many people have – using dangerous, toxic and illegal substances in the hope of those miracle results.