Boosting your testosterone levels naturally is not complicated and can be achieved with simple steps. You don’t need to get steroids or prescription drugs in order to boost your testosterone. Increasing your testosterone levels in a way that is not natural can cause damaging side effects to the body.
Exercising & Weight-Training
The first step you want to take is to implement a weight training or exercise regimen. As you age your testosterone levels will decline steadily, so it’s important that you begin training as early as you can in order to maintain higher amounts of testosterone as you get older. Exercising and weight-training also help keep your body weight in check, which is very important. When you have excess body weight or fat you will have a decline in your testosterone production, resulting in a increase in estrogen.
If, you are overweight and attempting to shed those extra pounds, do it at a slow rate. Set a goal for yourself to lose about 1-2lbs per week. You don’t want to exercise intensely and decrease your calorie intake by more than 15%, when implementing a weight-loss plan. This will cause your body to think it is being starved and will stop production of the testosterone.
Weight-Training Tips:- When you are lifting weights or working out it is important that you implement multi-joint exercises in your training regimen. These are beneficial to your large muscle groups, which include: dead lifts, squats, bench pressing and row exercises. Multi-Joint exercises are more prone to produce testosterone vs. single joint (small muscle group) exercises.
- Make sure that you are doing at least 3 sets of each of your exercises during your training regimen. Research as shown that doing 3 sets with less resistance vs. 1-2 sets of heavier resistance per exercise produces more testosterone.
- If you are into heavy lifting and choose to do only one set, it is important that you max out at 5 reps. This will help you obtain high testosterone production!
Balanced Diet
A balanced diet is very essential to the body’s ability to increase testosterone levels naturally. As a bodybuilder or athlete you want to make sure your getting an adequate amount of protein daily, however make sure your getting your carbs as well. If you have a high protein - low carb diet, it can restrain testosterone from being developed.
Food that will increase your testosterone levels naturally:
- Chicken
- Eggs
- Garlic
- Broccoli
- Cabbage
- Beef
- Oysters
It is key that you include healthy monounsaturated fats into your daily diet. It has been proven when men implement monounsaturated fats into their diet they obtain higher testosterone levels. Canola, Peanut and olive oils all contain high concentrations of monounsaturated fats.
If you enjoy your alcohol beverages after a long day of work, it is key that you limit yourself to 3 drinks per day. Alcohol is known to effect your endocrine system, which will cause your testes to stop producing testosterone.
It’s important that your are not skipping meals or going a long durations between meals. Your body requires a steady supply of nutrients in order for testosterone production. Try eating 5-6 small meals throughout the day vs. 2-3 big meals and gorging yourself.
Tip: It is essential that 30% of your diet should consist of fat, with no more or less! Your required dietary fat in order to produce testosterone.
Sleep
We all love our sleep, however something we let things get in our way of adequate sleep, such as work, activities, partying, children, etc… It is important that you are obtaining 7-8 hours of sleep each day! When you are sleeping, your body is healing, repairing and producing testosterone. If you neglect your sleep, you will lose testosterone production.
