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How to Increase Testosterone Levels Naturally

Jul 06, 2019

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In this article you will learn ways to increase testosterone naturally.

One of the hottest topics of men's health these days is the low testosterone levels and given the increased use of synthetic testosterone in both amateur and professional sports, testosterone is becoming a much talked about topic in many circles. When entering the 30s one also becomes more concerned about the potential of decreasing testosterone in the body. There is no shortage of dietary and sports supplements on the market these days that promote great promising demands to increase testosterone levels and reverse the effects of aging on us individuals.

They claim to promote lean muscle mass, fat loss, increased sexual performance and more energy. As with most sports supplements out there, one ends up getting tired, not only of the claims, but as to whether these products are chemically produced even remotely safe for consumption. Most supplements end up being expelled from the body relatively quickly and usually only end up with a little expensive urine, without bulging your muscles and your abs.

So we decided to look at ways to increase the production of testosterone naturally, both through training types and from a nutritional point of view.

So let's start with the kind of training that men should do in order to produce higher levels of testosterone.

A 1998 research study published in the "Journal of Strength and Conditioning Research" found that performing heavy resistance exercises increases testosterone levels in men by up to 2 hours after an exercise session. Exercises that target large muscle groups such as bench presses, squats, alleyways without elevators, clean energy, military presses and leg presses are all highly effective movements that you should work on in your training plans.

In terms of repetition exercises, I shoot for 4-10 repetitions per exercise for sets of 3-4, while increasing the weight of each set. The final set should be taken near the end of the fourth repetition. It should include one to two compound exercises (like the ones listed above) in each workout and then add another 2-3 exercises of isolation type in the mix, totally 4-5 total movements per part of the body.

Isolation exercises are those movements that target a specific muscle or group, such as leg extensions (quadriceps) or bicep curls (biceps).

One thing to keep in mind in terms of training is to make sure that you get an adequate amount of rest between workouts. Launching for 8 hours of sleep at night (if you have a life like mine that can be a real challenge) and I only suggest lifting weights 4 times per week, which means you will have 3 full days each week to recover heavy work. It is during the recovery phase that the muscles are repaired and the increase in size and strength. Excess training can cause the body to produce and release an excess of cortisol, which decreases testosterone.

Napping has also been shown to increase the release of growth hormone, which also helps build muscle mass and reduce body fat.

In addition to training, certain types of foods and nutrients have been linked to the increase in testosterone levels in men.

Zinc is important in the natural production of testosterone because of its ability to prevent it from turning into estrogen. In fact, it has been shown that zinc can convert estrogen to testosterone.

Both seafood and nuts have high zinc content. A quality multivitamin will provide you with an adequate amount of zinc and take into account that it is possible to take too much zinc that can lead to health risks. An early sign that you may be consuming too much zinc is a chronic dry mouth and a slight metallic taste in your mouth. Research has also found that the consumption of healthy fats increases the natural production of testosterone.

A study conducted by Harbor University in 2005 found that a test group of males who ate a high-fat, low-fiber diet had a higher testosterone level after 8 weeks than those of another group that ate a low fat, high fiber diet. This could be worth considering during the winter season or months off-when you may be a little more willing to add some weight, muscle and fat. In terms of eating fats, try to consume healthy fats, such as omega-3 polyunsaturated fatty acids and monounsaturated fats. Some good sources are fatty fish (salmon and tuna), nuts, flax seeds, avocado, peanut butter and non-hydrogenated oils (my favorites are coconut and olive oil).

Vitamin C can help lower cortisol levels and helps reduce the enzyme that converts testosterone to estrogen. It is recommended that you get around 1,000 mg of vitamin C per day.

Vitamins A, B and E are also necessary for the production of testosterone. Once again, I personally think it is worth investing in a quality multivitamin complex to take daily just to make sure you are getting an adequate amount of vitamins and minerals in your diet.

Alcohol consumption has been linked to lower levels of testosterone, even as little as 24 ounces per week. Alcohol decreases the amount of zinc in the body, as well, making it harder for the liver to break down estrogen. Many of the pesticides used in fruits and vegetables actually cause the body to increase the production of estrogen. Be sure to wash all fruits and vegetables before consumption, and if you are going to eat the skin of a fruit or vegetable (such as apples and grapes) consider purchasing the organic variety.

Reducing daily stress can also help you maintain the highest levels of testosterone, since stress causes the release of cortisol, which in turn reduces your ability to produce testosterone. Framing is a proven means of reducing stress, so just another reason to exercise and participate in physical activities more frequently. I am a great advocate of a daily yoga practice, even if only 10-15 minutes a day, as a means of stress reduction. Research has shown that daily exercise is more effective in the treatment of mild to moderate depression of current antidepressant medications.

Onions are linked to an increase in testosterone. A university study in Iran found that mice that received onion juice a day had testosterone levels up to 300% higher than mice that did not receive onion juice. Onions can also decrease the risks of heart disease and cancer and can be served in a variety of ways, so consider adding onions to your meals several times a week.

These are just some simple ways to go about creating an environment within our bodies to increase the natural production of testosterone. I consider trying these methods and again seriously I hope you reconsider spending money on chemical supplements that make exaggerated claims to raise testosterone levels. Instead of using that money to hire a well-educated trainer you can help design an effective training and nutrition plan that will help you gain muscle, lose fat and increase energy levels. If you feel you have severe deficiency in testosterone, you should consult a health professional for testing and evaluate your options with them in terms of hormone and anti-aging therapy. I recommend that you also consult with your doctor before changing your diet, introducing nutritional supplements, or starting an exercise routine.

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