As a man, the last thing you want are a low testosterone levels. That’s because it can lead to your hard earned muscle wasting away, an increase in body fat, and less energy. Even worse is it can lead to your sex drive taking a nosedive too.
Don’t worry. There are several things you can to increase your body’s production of testosterone safely and naturally. Listed below are the 7 best ways to naturally increase natural testosterone levels. Give them a try to see if you can give your levels a boost.
As you apply these tips to your diet, supplement, and workout routines you’ll want to check to see if you’re making progress. Signs that your testosterone levels may be increased are an increase in energy, a decrease in body fat, more muscle, and a higher sex drive. You can also get your levels tested by your doctor to see where you stand too.
Ways To Increase Testosterone Naturally
1. Lose Excess Fat
Simply being overweight increases your risk of having low testosterone levels. Losing excess weight and body fat can turn it around quickly.
If you’re overweight one reason may be that you are eating too many sugar rich and processed foods which cause rapid increases in your blood sugar levels. Researchers find that eating too many of these foods can cause a decrease in testosterone levels as well.
Solution: Cut out sugar and flour rich foods along with excess calories to lose weight, get your blood sugar under control to give your T levels a boost. The tips in this article can help beat your sugar cravings.
You should also check out this diet plan which helped me lose 70 pounds in 6 months.
2. Lift Hard And Heavy
Another way to give testosterone levels a boost is to get out the heavy dumbbells or kettlebells and train hard. Studies find that lifting weights for sets of 5-8 reps increases production of testosterone. Research finds that resting less between exercises helps too.
Solution: Lift weights 3-4 times a week. Perform several sets of 5-8 reps per set. Rest 90-120 seconds between sets. Focus on total body workouts that includes exercises like squats, push presses, kettlebell snatches, and pull ups, and plyometric push ups. These exercises train the large muscle groups of your body which may also help boost testosterone levels.
Another type of exercise that can boost your testosterone levels is to sprint. Results from a study find that performing maximal effort sprints for 6 seconds increased testosterone. Levels stay elevated after sprinting.
Solution: After lifting weights or on your days off, go outside and perform 6-10 max effort sprints. You can do them on a track, a flat, grassy field. Hill sprints are great too.
Stress, whether it’s from your job, bumper to bumper traffic, or working out hard can kill your testosterone levels and leave you feeling crappy. That’s because stress causes your body to release excessive amounts of a hormone called cortisol. When cortisol levels get too high, testosterone drops. Learning to better control stress and relax will help keep these levels in check.
Solution: Take some time everyday to relax and control your stress levels. You can do this by reading, meditating, and doing exercise like yoga. Getting 8-9 hours also helps.
5. Don’t Be Afraid Of Fat
Like many hormones, testosterone is made from fat. Eating the right types of fats – especially monounsaturated and saturated – ensures that your body has the building blocks it needs to make plenty of it when necessary. Low fat diets can lead to lower levels.
Solution: Aim to eat about 40% of your calories from monounsaturated and saturated fats. Foods high in these fats include: avocados, olive oil, and red meat.
6. Get Enough Vitamin D
Studies show that high levels of this vitamin are positively associated with increased testosterone levels. Vitamin D is also associated with bone and muscle strength, also key factors in optimal performance.
Solution: Take a vitamin D supplement daily or get sun exposure daily to get your dose. Most experts recommend taking 2000-5000 IU daily. Take a supplements that uses the D3 form since it’s the best absorbed. You may also want to get your levels checked by your doctor to make sure they’re in check.
7. Use BCAAs Before, During, And After Your Workout
Research shows that taking a branch chain amino acid (BCAA) supplement before and after your workout increases testosterone levels. Taking them may only help you build more muscle and decrease post-workout soreness but increase T levels too.
Solution: Take 5-10 grams of BCAAs before, during, and even after you workout to boost testosterone levels.
Now you know 7 ways to naturally improves your body’s ability to produce testosterone. By applying the information in each tip to your workout, diet, and supplement plan you’ll be able to get more testosterone coursing through your veins and reaping the benefits as well.
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