A healthy testosterone level is essential for increasing muscle mass, as well as general health and well-being. Testosterone is responsible for the secondary male sex characteristics of muscle mass, strength, bone density, fat distribution, hair growth,fertility, libido, mental and physical energy. Testosterone levels decline with age, but they can also decline in younger men and older when overly stressed, drinking to much alcohol, or taking prescription
medication.Other reasons for declining testosterone levels include over-training, physical inactivity and certain diseases.
Signs that indicate low testosterone levels include: Decrease in libido Decrease in strength and/or endurance Erections less strong Being sad and/or grumpy
Lack of energy Deterioration in work performance Low testosterone levels are usually easy to fix, and there are many ways to boost testosterone levels naturally, whether you are lacking in testosterone or not. Here are some good ways:
Sleep at least 7-8 hours each night. Poor sleep quality can lower your testosterone levels by 40%.
2. Do weight training.
Testosterone levels increase the most with short intense bursts of physical activity such as lifting weights. Research have shown that compound exercises like squats, deadlifts and benchpress increase testosterone levels more than isolation exercises.
3. Pay attention to your diet.
Studies clearly show that a low fat diet causes lower testosterone levels. Fat is essential for hormonal regulation, distribution and creation. Get plenty of monounsaturated fats found in nuts, olive oil, flaxseed oil, and seafood. To boost your testosterone levels you should eat plenty of vegetables. Vegetables raise
testosterone and decrease estrogen. The best vegetables for boosting testosterone levels are broccoli and cabbage.
Garlic has also been proven to raise testosterone levels an decrease cortisol. Protein and carbohydrates are both needed for optimal testosterone growth, but beware that consuming simple carbs such as simple sugars and starches disturb your hormonal harmony.
4. Eat regularly.
Skipping meals and going without eating for extended periods of time decrease testosterone levels. Preferably you should eat often and smaller meals, 5-6 meals a day.
5. Have sex at least once a week.
Your testosterone levels rapidly drop if you haven’t “released” in over a week.
When you are stressed your body releases a “stress” hormone called cortisol that shuts down testosterone production. If you tend to be stressed it’s a good idea to consider meditation and/or yoga.
7. Avoid alcohol.
Binge drinking kills your testosterone levels, and drinking moderate amounts of alcohol also lowers your testosterone levels.
8. Take supplements.
There are supplements that increase testosterone levels in addition to a healthy diet. Zinc is shown to boost testosterone levels. Vitamins B6 and magnesium aid in zink absorption and the converting of free cholesterol to testosterone. Possibly the most well-known testosterone booster, ZMA, combines three natural vitamins and minerals into one capsule.
9. Keep your workout short.
Don’t train for more than 45 minutes at a time. After this time your testosterone levels will decline and cortisol levels increase.
10. Don’t overtrain.
When you overtrain, circulating testosterone can plunge as much as 40%. Symptoms of overtraining are hard to miss: insomnia, muscle shrinkage, irritability.