Have you ever been around guys that seemingly find it effortless to gain muscle and burn fat, and are naturally incredibly athletically gifted, no matter what they do? If so, there’s a very strong chance that one of the main reasons why they’re so athletic and find it so easy to build muscle and burn fat, will all be down to their testosterone levels. Testosterone is the dominant male sexual hormone that plays a key role in: muscle growth and recovery, fat loss, metabolic function, bone and major organ health, libido and sex drive, fertility, athleticism, and much more besides. As you can probably tell, it would be well within your interests to naturally increase your testosterone levels, especially because of the fact that they gradually begin to decline once we reach our mid twenties or so. Some people naturally have higher testosterone levels than others, and whether or not you’re one of those people, it would still be well within your interest to ensure your Test levels remain as high as they can, for obvious reasons which we mentioned previously. Thankfully, there are a number of easy and simple things you can do that have been proven time and time again to greatly increase and enhance testosterone production. Here’s a look at some of the most common and beneficial examples of how to naturally increase your testosterone levels.
Increase your healthy fat consumption
For decades we lived in fear of all forms of fat – avoiding it like the plague for fear of it making us morbidly obese if we so much as sniffed at it. In reality however, fat is not just ok, it is actually incredibly beneficial, and pretty essential for our health and well-being. What’s more, if you consume the right types of fats, you can actually increase your metabolism and lose weight. There are different forms of fat currently available, with trans fats being the worst kinds of fats and the fats found in unhealthy junk food. Some fats however, including monounsaturated fat, polyunsaturated fat, and even natural saturated fats, are considered extremely healthy and good for us. In regards to natural testosterone production, healthy fats are crucial as they help the body to naturally synthesize more testosterone than usual. Studies have found that diets consisting of high amounts of healthy fats, are linked with high levels of testosterone. Some of the best examples of healthy fats include: oily fish, almonds, coconut oil, olive oil, natural nut butter, avocado, and red meats.
Another sure-fire way of greatly increasing your testosterone levels naturally is to ensure that you lift weights regularly by partaking in regular periods of physical resistance-based exercise. Experts have revealed that high-intensity workouts in which each targeted muscle group is worked to failure can provide the most impressive results in terms of testosterone production and secretion. The more muscle you are able to build, and the more muscle groups you work, the more testosterone will be produced and secreted as a result.
Taking things even further, as well as simply following a high intensity workout in which you work each of your muscle groups to failure, you should also ensure that you incorporate plenty of compound exercises into your training routine as they are the exercises that will target the most muscle groups and stimulate the most muscle growth. Compound exercises are basically exercises which work more than one muscle group simultaneously, with the barbell bench press being a prime example. Barbell bench presses obviously target the pectoral muscles primarily, though they also work the triceps, your core, and even your deltoids at the same time. Of course isolation exercises are still important, but when it comes to testosterone, experts have found that multi-joint compound exercises such as squats, deadlifts, bench presses, and military presses are much more impressive at jacking up and boosting your testosterone levels, so just bear that in mind.
Another sure-fire way of helping to greatly increase your testosterone levels is to take the time to lose weight, if of course, you’re overweight that is. A number of studies and pieces of research have all pointed to the fact that it is highly likely that an overweight male is far more likely to suffer from low testosterone levels than a male with healthy levels of body fat. In order to lose weight, you should follow a healthy and balanced diet plan, get plenty of exercise, and not push your body too hard in one go. Weight loss should be gradual and controlled, so if you’re looking for a quick fix, sadly you’re going to be pretty disappointed.
Get plenty of sleep
Sleep is something that many of us now look forward to more and more, especially as we grow older, yet the reality is that many of us simply aren’t getting enough, and our health is suffering greatly as a result. A number of studies recently concluded the fact that individuals who regularly didn’t get enough sleep (less than 7 hours per night) were far more likely to die younger than individuals who got between 7 and 9 hours sleep a night on average. A lack of sleep can also be linked to a lack of testosterone within the body, as experts have revealed that when we’re sleep deprived, our bodies don’t synthesize as much testosterone as they would if we’d had adequate amounts of sleep. The amount of sleep that an individual gets each night is directly linked to their levels of testosterone in a morning. You may not realise it, but a man’s testosterone levels are actually at their highest in a morning, which is due to the fact that they will have slept for most of the night. The more sleep you get, the better you feel, and the more testosterone you produce, so as if you needed another excuse to get to bed early, now you have one.
Keep workouts short and intense
When it comes to training, another very vital aspect of training that has a very influential effect on T levels is the duration and the intensity of your workouts. If a person is regularly taking part in long, drawn out, and lengthy workouts which consist of long periods of rest in between sets, studies have found that testosterone levels can decline slightly, and they certainly will not spike. Long and drawn out workouts can actually cause cortisol levels to spike, which is a disaster. Cortisol is a stress hormone that has a number of detrimental effects on the human body, including being able to increase fat gain by slowing the metabolism, and suppressing the production of sex hormones such as testosterone. To avoid this, keep your workouts short and intense by moving from one set to the next, with less rest and recovery in between sets. You may want to think about super-setting exercises to really get the most out of them. Shorter rest periods have been found to elicit much more impressive hormonal responses than long rest periods, so try to aim for around one minute of recovery between sets, and keep workouts no longer than 60 minutes max.
Supplements are currently more popular than ever before, which means that when it comes to actually finding the right product for the right job, things couldn’t be easier. There are supplements designed to boost immunity, supplements designed to improve eyesight, supplements to build muscle, supplements to burn fat, and much more besides. In terms of testosterone however, there are many different products that you can choose from, many of which have been proven to be highly effective. One supplement that immediately springs to mind is Tribulus Terrestris. This is a natural herbal supplement that grows in the wild in many different parts of the world, including Asia. Tribulus has been found to greatly enhance natural testosterone production with noticeable improvements taking place in as little as a matter of days. Zinc is another supplement, this one being mineral-based, which also plays a vital role in the production of testosterone. Even a mild zinc deficiency can have been drastic consequences in terms of testosterone production, so optimizing your zinc levels is absolutely vital. Zinc is found in a number of foods and dietary sources, including shellfish and red meat. It is also available in supplement form however, so you can really maximize your Test-producing potential. Not only does zinc assist with testosterone production, it also works to maintain and moderate test levels to stop them dipping and declining as time goes by. Vitamin D, D-Aspartic Acid, and Fenugreek extract are also supplements that provide huge beneficial effects on the body’s natural production of testosterone.