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What Guys Need To Know: How To Increase Testosterone Naturally The No Nonsense Muscle Building Way
What every man should know about how to increase testosterone naturally
This article will focus on the No Nonsense Muscle Building way that men can increase testosterone naturally through their diet and small lifestyle changes and whether exercise can actually stimulate testosterone as well. Men focus on increasing their testosterone levels to increase muscle size, reduce body fat, increase bone density and promote libido, which bring great physical and psychological benefits. The decrease in testosterone levels are actually associated with a decrease in the aforementioned attributes. While there are products available to boost testosterone levels, such as HGH (human growth hormone), the risks definitely outweigh the gains, especially since testosterone can be safely boosted by following a few easy tips.
Exercises to increase testosterone naturally:
When youare work out to increase testosterone naturally, use compound exercises. To get the most out of your efforts, you need to use many muscle fibers which can be done by using more than one joint and more than one muscle group. Examples include bench press, dead lift, back rows, shoulder press, close-grip bench press, and squats. When you are deciding whether to go for high repetitions and low weight, or vice versa, choose heavier weights. This will not build as much muscle mass as light weights, but will increase testosterone faster. Although you’re lifting enough to limit your repetitions to about four to six per set, make sure you’re still doing enough sets. Single sets of exercises may lead to marginal strength gains, but it will not increase testosterone levels efficiently and increase testosterone naturally. Three to four sets is a good number to aim for.
Even though you may feel like it, don’t work out every day as this will not allow your muscles the proper time to heal and rebuild. It can also compromise your testosterone release. A good rule of thumb is to wait at least two days before working the same group of muscles again. Finally, cardiovascular exercise can be used to lower your weight and increase testosterone naturally. Being overweight is often associated with higher estrogen levels, which is the female dominant hormone that will inhibit the release of testosterone. Running, cycling, swimming, stairs and rowing are good exercises to burn a lot of calories. You should aim for about 45 to 60 minutes per cardiovascular workout, three times a week.
Nutrition and food to increase testosterone naturally:
We all know that eating a balanced diet of quality proteins, whole grains, and lots of fruits and vegetables will enable overall good health, but some specific parts of this most beneficial diet also contribute to muscle growth and increase testosterone naturally.
Vitamins and minerals, whether purchased through supplements or your daily diet, play a large role in increasing testosterone. Zinc is a mineral that helps in the natural production of testosterone. High levels of zinc can be found in oysters, red meat, chicken, turkey and other birds. Beans and dairy products also contain zinc. The pituitary gland and testicles produce an amino acid called D-Aspartate, which stimulates the production of hormones to naturally increase testosterone. It also increases sperm production and the Journal of Reproductive Biology and Endocrinology reported that men who took 3 grams of D-Aspartate every morning increased their testosterone by 40%. Vitamins A, B, ï¿¼ & E are all essential in the production of testosterone and not getting enough of these vitamins will eventually lead to lower testosterone levels.
However, if your daily diet is rich in fruits and vegetables, lean meats and nuts, then you don’t need to worry about supplementing with extra A, B, and E vitamins to increase testosterone naturally. You may want to start by taking 1000 to 1500 mg of Vitamin C per day, as it has been shown to lower cortisol levels. This allows your body to make more Testosterone, and similar to zinc, vitamin C reduces the armostasis enzyme that converts your testosterone into estrogen.
Various foods, which should become a part of your regular diet, will naturally help in boosting testosterone levels. Onions and garlic contain Allicin, which also contributes to increasing testosterone naturally. It is generally believed that Allicin does not convert well in supplements, which just goes to show that real food is a better idea than something in pill form. Cabbage and other cruciferous vegetables (broccoli, bok choi, Brussels sprouts, cauliflower, kale, collard greens, radishes, kohlrabi, and rutabagas), are not only sought after for anti-cancer and other healthy properties, but have recently been revealed as testosterone boosters as well. .
Cabbage contains roughly six times the zinc content per calories consumed compared to a shank of beef and can drastically help increase testosterone naturally. As for alcohol, even if you only consumed 2 drinks a day, alcohol still makes it difficult for your liver to break down estrogen. This results in your body containing more estrogen and less testosterone, making you more feminine, which is obviously the opposite of the desired effect we are going for. Alcohol also lowers the levels of zinc in your body, and similarly, grapefruits can also make it difficult for your liver to break down estrogen.
Common lifestyle changes to increase testosterone naturally:
As already mentioned, exercise is a great way to increase testosterone naturally, but weight loss should only come at a rate of about one pound per week. To further emphasize the point of not overdoing your workout routine, make sure you rest harder than you work out. Overtraining can cause your testosterone levels to drop as much as 40 percent. The symptoms of overtraining, irritability, insomnia and muscle cramps can be hard to miss. Don’t try to starve yourself to lose weight, because reducing your caloric intake by more than 15 percent causes your brain to shut down testosterone production to wait out the famine. This can make it very difficult to increase testosterone naturally.
Surprisingly, morning sex has been found by German scientists to regulate your early morning testosterone and burn a few calories in the process. Midnight snacks can be useful, if you eat the right thing. Nuts, or foods with monounsaturated fat, are known to naturally increase testosterone. Remember, as difficult as it may be, limit yourself to three alcoholic drinks per night. Binge drinking kills testosterone levels and alcohol affects the endocrine system and causes the testes to stop producing the hormone. Finally, sleep, sleep, sleep. It is so important. Getting less than seven to eight hours a night can really mess with your circadian rhythm. This is why your testosterone levels are higher in the morning after a good night’s sleep.
Now you know how to increase testosterone naturally. So do it!
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