About testosterone

7 Surefire ways of Boosting Testosterone

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Testosterone is almost mythical due to the power it possesses. It can help boost muscle and burn body fat, as well as providing many other benefits including maintaining the libido, the sleep, the mood, energy, and overall health. Most men will experience a decline in natural testosterone production after the age of around 30, and this increases the risks of developing heart disease, obesity, type II diabetes, impaired sexual function, low mineral density, reduction in muscle mass, and poor physical performance.

7-Surefire-ways-of-Boosting-Testosterone

Quick Testosterone Boosting List:

  • get more sleep
  • reduce the rest periods
  • perform multi-jointed exercises
  • eat plenty of zinc in vitamin D
  • increase fat intake

Women are also affected by low testosterone believe it or not. Much like men, women can also experience a reduction in this hormone because they also produce it, but only a fraction of what men produce. The depletion in testosterone can severely imbalance the testosterone/estrogen equation, leading to more body fat, reduce strength and bone mineral density, slow metabolism, and depleting muscle mass.

Fortunately there are a number of ways you can try naturally increasing your testosterone, but from experience, the most effective changes usually occur through the right nutrition, resistance training, plenty of rest and the right supplementation.

Increase Your Fat Intake

Although fat is not very attractive when it comes to maintaining a lean physique, certain dietary fats are essential when trying to enhance your natural testosterone production. The days of associating fat with heart disease and high cholesterol have long gone because it’s now a given that it can help enhance testosterone levels effectively. According to the Journal of Applied Physiology, diets consisting of high levels of monounsaturated and saturated fats have shown to substantially increase testosterone.

Different studies have suggested that males who switch from a high-fat diet to a low fat diet experienced drops in testosterone.

Don’t Banish Cholesterol

Remember that testosterone is derived from cholesterol, so if you have a low cholesterol diet, you are essentially depriving yourself of enjoying the benefits of optimal testosterone levels. Research seems to indicate a strong relationship between HDL cholesterol levels and free testosterone. It’s also important to remember that a large part of the testosterone in your body is bound to proteins; therefore it’s of no use to tissue uptake.

Recommended cholesterol containing foods are usually also high in saturated fats. I recommend eating plenty of red meat, seafood, and egg yolks.

Eat Plenty of Testosterone Boosting Ingredients

Fenugreek

Fenugreek is believed to support free testosterone levels, which means more muscle mass and a sky high sex drive in males. Although research is still in its preliminary stages, a recent Australian study found that a simple six weeks of fenugreek supplementation “significantly increased performance, sexual function, and satisfaction.”

Zinc

Zinc is an essential dietary mineral that is vital in testosterone production. Studies seem to suggest that people with low zinc intakes zinc deficiencies nearly always suffered from depleted testosterone levels. A recent study out of the Winston State University found that older males with mild zinc deficiencies managed to increase testosterone levels by up-taking zinc in as little as six months. It is believed that zinc is central to modulating serum testosterone levels.

D-Aspartic Acid

This is a type of amino acid that has direct impact on hormone levels, including testosterone. According to one recent study, 23 men were administered with 3120 mg on a daily basis over the course of 12 days and the results revealed significant increases in testosterone, on average of up to 42%.

Vitamin D

Vitamin D is probably the most important vitamin when it comes to the maintenance of testosterone. According to a recent study published in the Journal of Clinical Endocrinology, subjects with high levels of vitamin D nearly always displayed higher levels of free testosterone, which was the exact opposite of people with low vitamin D levels.

Increase Your Multi-Joint Exercises

The way you train is just as important as your diet when it comes to increasing testosterone levels. According to research, high intensity weight training has shown to increase testosterone secretion almost immediately. But in order for you to reach this level, it’s vital to choose the right exercises using the right tools.

In theory, the more muscle mass you stimulate, the more testosterone your body will create. According to a recent study, subjects who performed squats on a regular basis enjoyed higher levels of testosterone when compared to subjects who solely performed the leg press. This tells us that multi-joint exercises like squats and deadlifts are perfect examples of what you should be doing if you want to crank up your testosterone levels.

Don’t Train for Too Long

Longer workouts have shown to negatively impact testosterone. So if you’re one of those people that love spending hours on end in the gym working out, chances are you’re actually suppressing your testosterone levels rather than increasing them. From experience, working out for more than an hour can increase cortisol which is a testosterone suppressant. Moreover, according to research, shorter rest periods in between sets normally mean higher hormonal responses. So in other words, taking long periods of rest in between your very long gym sessions is the last thing you should be doing.

Get Plenty of Sleep

Depriving yourself of sleep can devastate your testosterone levels, which in turn will diminish or hinder your muscle growth and increase body fat. According to research, the amount of sleep you get is directly associated with your testosterone levels. According to a study held by the University of Chicago, testosterone levels seem to increase the more a person slept.

Use Training Routines Linked to Increasing Testosterone

When working out, repeated studies have shown that higher volume training programs mean a greater hormonal response. Try sticking to multi-joint exercises using moderate to high intensity and resistance weight. The more seasoned gym goer will want to include forced repetitions every now and then into their routine because testosterone has shown to skyrocket when performing these. Moreover, by including post-failure training techniques such as drop sets or partial sets can also crank up to levels.

7 Surefire ways of Boosting Testosterone0Nick Evans2017-01-23 12:51:49Testosterone is almost mythical due to the power it possesses. It can help boost muscle and burn body fat, as well as providing many other benefits in…
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Nick Evans is a fully qualified nutritionist and personal trainer. Nick is also currently undertaking a PhD in Food Science at a leading Scottish University. Nick has been a keen bodybuilder throughout his adulthood and is well-versed with health supplements, hence he feels he is in a good position to offer expert advice on testosterone boosters.