Testosterone, the primary male hormone is intimately linked to your libido and muscle gains. Learn how to boost your testosterone naturally
For the muscle building enthusiasts gains are critical and so are reps and protein shakes. However, at times they may find themselves stuck in a plateau. In such situations testosterone, the primary male hormone that defines male sexuality and reproduction can come to their rescue and help them accelerate their gains. Other than influencing libido, this male hormone is also responsible for determining muscle mass and bone density. However, with age the hormone begins to decline which can happen to men as young as 30. Beginning with resistance training there are a lot of steps you can take to arrest loss of testosterone.
1. Optimize your vitamin D level
Vitamin D is a fat-soluble vitamin that has properties of both a vitamin and a hormone. Best multivitamin products protects against muscle weakness and is involved in the regulation of heartbeat. However, vitamin D is also important in maintaining reproductive health. Supplementing with Vitamin D can cause high testosterone levels in men whereas Vitamin D deficiency prevails in epidemic proportions all over the Indian subcontinent, with a prevalence of 70 to 100 percent in the general population. Studies have found that year round supplementation of 3000 IU Vitamin D can increase testosterone levels by maintaining serum vitamin D above 30nmol/1 and increases a bit further around 50nmol/l.
2. Increase your intake of zinc
Zinc is an essential mineral required for prostate function and the growth of reproductive organs. Research proves that zinc has a crucial role in modulating testosterone level in men. Supplementing zinc will benefit testosterone levels and limiting it affects it adversely. Get zinc from protein-rich foods like meats and fish. These are natural ways of increasing testosterone. If you decide to supplement zinc, stick to a dosage less than 40mg, because a higher dosage may affect your body’s ability to absorb other minerals, especially copper.
3. Make friends with healthy fats
Fats are often regarded as dietary villains, which is not right. Other than mono unsaturated and poly unsaturated fats found in nuts and vegetable oils, healthy fats include saturated fats found in animal sources. To boost your testosterone levels include organic egg, milk, butter, nuts, olive oil and coconuts in your diet. A study published in the “Journal of Applied Physiology” found that diets with higher amounts of monounsaturated and saturated fats have been shown to cause high testosterone levels.
4. Boost your intake of Branched Chain Amino Acids
Most of you would know that Branched Chain Amino Acids found liberally in whey help support muscle synthesis. To get the BCAA advantage to boost your testosterone level, include it with resistance training.
5. Go slow on strength training
Strength training has a positive impact on your testosterone levels. To get the real benefits, engage a large number of muscles through deadlifts, squats and bench presses to boost testosterone levels. While training, persist till you reach the stage of muscle failure. Additionally, choose weights that will enable you to reach muscle failure by 10 reps to stimulate testosterone secretion.
6. Manage stress
Chronic stress is an outcome of modern lifestyle. It elevates your cortisol levels that have a negative effect on testosterone hormone. Sleep well to lower stress and boost testosterone. 7-9 hours of sleep is required to optimize testosterone level.
7. Avoid sugar
Simple sugar is devoid of nutrients and is plain calories. Moreover, each time you eat a diet rich in sugar your insulin levels go up which is not good for your testosterone.
8. Lose weight
A research presented at the Endocrine Society, 2012 found that obese men are low on testosterone. Use best fat burners to loose weight to increase testosterone naturally.
9. Include cholesterol
Sounds strange? Not really, if you wish to boost your testosterone because this hormone is derived from cholesterol. Research studies have demonstrated a strong relationship between HDL, the good cholesterol levels and free testosterone levels. Since majority of testosterone in your body is attached to proteins, only the freely available masculine hormone is readily available to be absorbed by the tissues in hours of need, like muscle building.
10. Shorter workouts with shorter rest durations
The proverb ‘more the merrier’ is not applicable when you’re seeking to amp your testosterone levels. Research studies prove that workouts lasting longer than an hour result in increasing levels of muscle wasting cortisol hormone that affects the production of testosterone. Moreover, rest period of one minute or less, is required to elicit positive response from the muscles for the release of the testosterone.
Recruit these tips to pump up your testosterone levels for rock hard muscles.