Increase testosterone naturally
As a bodybuilder, in a certain period of your progress will ask whether you want to try to use banned anabolic substances. Researchers say that most of the exercisers in the gym ready to continue their progress without such banned substances. But that does not mean you use synthetic hormones can optimize your progress. In fact, there are strategies will naturally help increase testosterone naturally without resort to things that are risky to health.
A recent research in the field of endocrinology (the study of hormones) have proven that as men age and declining testosterone production in the body is inevitable. While lower levels of testosterone becomes more noticeable and evident in men of 45-50 years, some studies have shown that 30-year men can feel the effects of low testosterone in the body. Some research, as published in the “Aging Male” report – “Low levels of testosterone over the years most affect quality of life.”
The “normal” level of testosterone in men is extremely various: from deciliter 250-850 nanograms (ng / dl). However, we would like to have optimal testosterone levels close to the upper limit, for optimum performance in the gym and the bedroom. Some of the symptoms of low testosterone, poor mood, decreased sex drive, memory loss and elevated surplus fat (lard).
The levels of testosterone can be returned to normal hormone therapy prescribed by doctors, but they are not yet familiar enough with this kind of therapy prescribing to their patients. Other options that make a natural way to optimize the production of testosterone in the body. These strategies include how best to structure your training go, food to enter and avoid, as factors for lifestyle.
1. Lift heavy weights
Lifting weights increases the production of serum testosterone, and focusing on basic exercises such as squats, dead lifting and exercises with weights thrust greater number of repetitions 6-8 and relatively less rest between sets (1-2 minutes) provide better hormonal response.
2. Train at NIGHT
We know that testosterone levels are higher in the morning and afternoon, can be stronger in the morning to exercise. But research suggests that testosterone levels fall cascade throughout the day, so training in the late afternoon or evening can help increase testosterone levels.
3. Carefully with cardio
Cardio training can be an important part of progress, especially if your goal is to reduce body fat, but if too long or do high intensity cardio can affect your testosterone levels. If is often part of your routine, do 30 minutes of cardio in the morning when you wake up with an average rate 4 times a week with weights and exercise at night. If you can not abide by this, do 30 minutes of cardio immediately after your weight training.
4. Spend less time in the gym
Overtraining can significantly affect the reduction of testosterone in the body. Weight training 4-5 times a week is ideal to increase testosterone in the body, but they are 2-3 days off with the same force. Another important thing is your training sessions last about 60 minutes (75 minutes maximum), because more of it will only penalizes the benefits of exercise. Having spent more than 75 minutes in the gym will certainly bring your body catabolism, anabolism rather than when the ratio of testosterone / cortisol will go in the wrong direction.
5. Sleep enough
Lack of quality sleep has been shown to reduce testosterone levels. Try to sleep at least 7 hours each night. Even better is if you 30-40 minutes to sleep during the day.
6. Eat FATS
Bodybuilders are “afraid” of unsaturated fat for years, but recently, he has them and found a place in their diet. Saturated fats (found in eggs and beef) are crucial for your body to produce hormones such as testosterone. The goal is to have 10-15% of the calories for the whole day to be of unsaturated fat and 10% of calories from saturated fat. A bodybuilder who consumes 3,600 calories a day should be introduced approximately around 40-60 grams of unsaturated, and 40 grams of saturated fat.
7. Eat enough protein
Consuming enough protein not only helps the body to recover and muscles to grow, but also it has been proved that it increases testosterone levels. Eggs, pure beef, fish, whey protein – all of these are excellent sources of protein. The recommended dose is about 1.5 grams of protein per body weight.
8. EAT VEGETABLES
Phytonutrients in vegetables such as broccoli, cabbage, lettuce, spinach can help increase levels of testosterone. Pay attention to insert 1-2 servings of vegetables each day.
9. USE supplements SMART
If you are interested in supplements that naturally increase testosterone levels, taking Tribulus terrestris, Eurycoma longifolia Jack, fenugreek, carnitine and ZMA. Read the instructions carefully and use caution.
10. Avoid alcohol
Drinking alcohol will certainly reduce the level of testosterone. Try to control yourself and have no more than 1-2 drinks when you decide to drink.