Testosterone is the miracle hormone most men strive to boost all over the world. Looking at its benefits, it is no wonder why men lust for it. Muscle gain, fat loss, super libido, insane sex drive, deeper sleep, upbeat moods, and a razor sharp focus are just some of the perks of having a good supply in your blood stream.
Conversely, you will find yourself in a dicey situation if your Testosterone levels plummet. This includes dancing with a number of ailments such as heart disease, obesity, diabetes, erectile dysfunction, and depression.
You need to keep your Testosterone levels in check in order to live a more fulfilling life. Fortunately, your body produces this in abundance to keep you looking manly and studly all year round. However, though it peaks during puberty, it naturally starts to decline in your early thirties.
In fact, thanks to all the chemicals that modern food production and drugs exposes us to, this process starts a lot earlier in our generation. Environmental pollutions and some cosmetics are also major culprits to this daunting predicament.
So, what can we do about it? Do we just wait for the ax to fall with our hands in our pockets? Well, the answer lies far from that. Thankfully, epic science experts ever adorned with cool lab coats, working tirelessly in their labs have reached breakthroughs in this department.
It just so happens that you can use all natural means to boost your testosterone levels. I would love to tell you of a magical Testosterone boosting flower in the midst of the Himalayas, but anything close to that would be a hoax at this point. However, the silver bullet lies in your daily diet and activities.
So, without further ado, let us get down to business and delve into the ultimate four ways get your Testosterone in check.
- Supply it in a Diet
Old men from the old ages, we know nothing about say, “We are what we eat.” And we agree with them 110%. If you look good, you will feel good. Feeling good says good things about your testosterone levels. The following are the key nutritional ingredients to help you achieve this epitome of happiness.
- Whey in Bae
Research has shown that whey protein has the capacity to improve your cell’s ability to take up testosterone from the blood. In fact, the results are way better when this is coupled with some good old resistance training. This leads to muscle growth and causes a boost in free testosterone. Milk products such as cheese, yogurt, and whole milk are key sources of whey. It can also be taken in supplement form as powder or tablets.
- Don’t Skip the Cholesterol
There is a lot of bad hype about cholesterol in commercials and on the internet these days. However, there are two types that you need to be aware of. These are High-Density Lipoprotein (HDL) and Low-Density Lipoprotein (LDL). Avoid the LDL, but HDL will do good things for you. In fact, your body actually needs it to produce testosterone. This explains why scientists found a close correlation between free Testosterone levels and HDL cholesterol concentrations in the blood. Good sources include olive oil, coconut oil, almonds, egg yolks, avocados and palm oil.
- Zinc is Key
This mineral is a crucial ingredient in the production of our wonder hormone. Researchers found that an increase in it results in a boost in Testosterone levels in the body. They found the inverse also to be true. You can easily acquire this in your diet through protein sources such as red meat, seafood, poultry, nuts, beans, whole grains and dairy products. As you can see, it is available in a variety of sources, but it is deficient in most people. This has to do with overcooking, so do not go overboard next time you’re in the kitchen.
- Get Your Sun Tan On
The sun is a major source of vitamin D, which is paramount in the development of sperm cells and maintaining a good sperm count. As a result, it causes an increase in testosterone in men. This is why scientists found that individuals with higher vitamin D levels possess higher free Testosterone levels. Therefore, just in case you don’t get enough sun time, you may want to get yourself hooked with a nice, safe tanning bed. Vitamin D3 supplementation pills are also available in more severe cases of deficiency.
- Go Compound, Go Super
Research has found that activation of larger muscles in a resistance workout leads to the production of more anabolic hormones in the body, especially testosterone. This effect is heightened when more muscle groups are thrown into the mix.
So, the next time you step into the gym, make sure your workout revolves around a certain major muscle and leans more towards compound movements. For example, focus more on rows for a back workout and presses for chest. This incorporates other muscles, including, biceps, triceps, shoulders and the core.
For an extra kick in that Testosterone juice, work two major muscle groups in a day. For example, you could decide to superset chest and back or switch between a leg exercise and a shoulder move. Such a workout would put your body on anabolic overdrive leading to a production of more Testosterone hormones. You would want to ease into such a workout split though because this would really be intense. Starting off with a push-pull-leg split would be the perfect way prepare to prepare for it.
- Bump up the Volume
As hinted at earlier, an intense resistance regimen will boost the production of anabolic hormones. Take note though, when it comes to time in the gym, less is more. So to intensify your workout, you will want to ramp up the weights, reduce the number of sets (3-4 at the max), increase the number of reps (8-12 is a good idea) and slash a chunk out of your resting periods. Combine this with drop sets and no rest supersets or tri sets, and then you are on your way to an ocean supply of good times under the sheets.
- HIIT Things Up
Research shows that shredded individuals have significantly higher levels of testosterone than overweight individuals do. High-Intensity Interval Training (HIIT) presents one of the best ways to shed off that extra fat.
There you have it, the four golden tools to a better, and more fulfilling life with your work, friendships, and love life. So if you haven’t gotten yourself a gym subscription already, I suggest you go get one. And in case you just don’t have the time, then bodyweight workouts at home can still work wonders. Finally, do not forget to fuel your body with the right food. Though it is okay to have a little cheat meal here and there, your overall diet is what determines your success in this noble quest to boost your testosterone levels.
Guest Author Bio:?Annie Jones is the main responsible behind the BoostBodyFit.com. She started off a bit on the chubby side, but went through the transformation and now enjoys the great health and looks great. Say Hi to Annie on Twitter, Facebook