Improve Your Testosterone Levels Naturally
Have you ever wondered why women don’t get as big as their male counterparts even if they train as hard as them? This is because of a hormone called testosterone. Testosterone is the male hormone and is responsible for puberty, development of sexual organs and building of muscle mass in men.
We have good and bad news for you. Bad news first: if you have been training for a long time but still can’t see any results, low testosterone levels can be the reason for this. Now, the good news: you can improve your testosterone levels naturally and can take your muscle gains to the next level.
Here are some benefits of having high testosterone levels:
- Testosterone helps in losing body fat.
- It might also helps in fighting depression.
- Helps in gaining muscle mass.
- Increases your sex drive.
- Improves your performance in the gym and outside.
- Strengthens your bones.
- Better cognitive abilities.
- Improves the functioning of your heart.
These benefits should be enough to get you to work on your testosterone levels. Who wouldn’t want to perform better in the bed and gym? If you’re a performance athlete or want to be one, testosterone can be your ‘limitless pill’. You could increase your testosterone levels with steroids, but if you’re in it for longevity and want to be safe, using natural methods is the way to go.
1. Eat Right
If you want to increase your test levels, you will have to stop eating junk food. Your diet and nutrition play a huge role in boosting your testosterone levels. You need to make sure you have your carbs, protein, and fats in the right quantities.
Some people believe eating fats can reduce their T levels and completely remove it from their diets. Doing this can be counterproductive to your goal of increasing your test levels and building muscles.
Cholesterol is another thing you need to have in your diet. Cholesterol is present in every cell of your body and plays an important role in producing hormones, digesting foods and producing vitamin D.
2. High-Intensity Exercise
More isn’t better when it comes to spending time in the gym. Long durations of workouts can lead to a fall in the testosterone levels in your body. You need to make sure your training routines are short and effective.
High-Intensity Interval Training (HIIT) is one of the best ways to boost your test levels in the gym. Other training principles like hypertrophy can also be of great use in increasing the testosterone levels in your body.
Workouts exceeding one hour can cause exhaustion and lead to lower test levels in men. You should keep your workouts shorter than an hour. You can achieve this by reducing the rest time between your sets.
3. Consume Testosterone Boosting Ingredients
Consuming test boosting ingredients can be one of the quickest ways to improve your testosterone levels. If nothing else seems to work out, you can supplement with these ingredients and take your gains to the next level.
Zinc is one the 24 essential minerals needed for the efficient functioning of the human body. One of the most important roles of zinc in men is to produce and maintain adequate test levels.
Vitamin D is another test boosting mineral. You can take it naturally through sunlight or a supplement. A study done by the researchers at the College of Charleston concluded testosterone levels are significantly higher when you supplement with BCAA pre, during, and post exercise.
A great testosterone booster can give you clinically dosed ingredients to boost low T levels. Check out the best testosterone boosters on the market here to give you an edge with training, energy, performance, and endurance.
4. Reduce Stress and Weight
Stress causes cortisol formation in the body which can have a long-term negative impact on your body. Since your cortisol and test levels are inversely proportional, a rise in your cortisol levels can result in a drop in your testosterone levels.
Stress and high cortisol levels can also lead to weight gain, increased appetite and formation of harmful fat around your organs. All these factors then result in lower testosterone levels.
Increased body weight can also be a cause of low T-levels and poor performance in the gym and outside. You need to focus on a balanced diet and lifestyle to improve your test levels and function optimally.
5. Have Fun In Bed
By fun we mean sleep. Sleep deprivation can cause a drop in your test levels. You need to be logging in 6-8 hours of sleep every night. This will ensure higher testosterone levels, and your body will have enough time to recover from your workouts.
A study conducted by the University of Modena, Italy found that for every additional hour of sleep, your testosterone levels rise 15%. If this won’t make you sleep more, we don’t know what else will.
Sex can be your best friend when it comes to increasing your test levels. Many people think their testosterone levels fall after they have sex or masturbate, this is the reason they avoid both of these before a workout. Having sex before a workout increases your testosterone levels and can improve your performance in the gym.
Do you know of any other way to boost your testosterone levels naturally? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.