Top 6 Ways To Increase Your Testosterone Levels
Here are the 6 ways for increasing Testosterone levels NATURALLY. It is the male hormone and more than hormone is the key to muscle gain.
Hey, everyone, I hope you are fighting against laziness and are focusing on increasing strength in the gym.
Today’s article is an important one with the perspective of your hormones that help you build muscle and increase protein synthesis rates to the levels where you can easily gain 1-1.5 pounds of muscle every two weeks.
So the topic is testosterone.
It is the most controversial one in the sense that many fitness athletes dupe you that if you work for an hour in the gym and do their body building splits then you will build muscle.
Also, they try to sell you bunch of supplements and tell you that you will gain the amount of muscle that they have made in a very short amount of time.
To tell you the truth, these athletes are on anabolic drugs and they have a contract with the supplement company to increase their sales.
And these athletes work at least 4 hours a day and take all types of soups and anabolic drugs to grow their ripped and muscular body.
Now, naturally? Is that mean that we cannot build muscle naturally?
The answer is a simple no!
We can also build muscle as them, however, we will need a bit more time to do so.
When these athletes take drugs, its helps them to increase the protein synthesis rates.
That means that whatever they eat they turn it into muscle and not fat.
The major role that testosterone plays in the body are:
- Growth of muscle tissue
- Growth of hair
- Growth of brain cells
- Growth of bones
- Growth of prostate and testis in men
It’s very important for the body to produce testosterone naturally.
The minimum amount of testosterone that a body should produce to remain healthy is 300-1000 ng/dl.
And to your knowledge, this must be the amount of free testosterone that your body should be able to produce.
So if you take a blood test then you can know a number of free testosterone levels that your body produces.
I will discuss these test in detail in another article.
However, you need not take any tests to know that your testosterone levels are high or low.
There is always room for improvement.
So here are the top 6 ways you can increase your testosterone levels naturally:
Lose extra visceral fat:
Yes losing fat can help you increase the testosterone as studies have suggested that losing fat increases the amount of good cholesterol (HDL) in the body that is responsible for the production of testosterone.
So get into a calorie deficit and lose the extra pounds of fat to increase your testosterone levels.
Here focus on losing fat and not weight as if you just try to lose weight you might lose muscle too which will reverse the effect that you might get by only losing extra fat.
Don’t stay in a calorie deficit for too long:
While losing extra fat can help you increase testosterone levels, but staying in a calorie deficit for too long can have adverse effects.
If you stay in a calorie deficit for too long then your libido will crash, your cortisol levels will start increasing.
And cortisol and testosterone levels are inversely proportional to each other.
I myself have made the mistake of staying too long in a calorie deficit and the other issues were:
- I wasn’t building any muscle tissue
- My libido was very low
- My cortisol levels were high
- My strength was not increasing
So it’s better to cut body fat only if you are above 15 % body fat levels.
Eat polyunsaturated fats rich in omega 3:
I have continuously focused on eating omega 3 rich foods as they increase good cholesterol (HDL) that increase the testosterone levels.
Emerging evidence suggests that dietary fats may influence testicular function.
The study researched on the consumption of polyunsaturated fats and they show the results that they increased the number of free testosterone levels in the bloodstream.
However, the study also revealed that consuming trans fats had adverse effects on free testosterone production.
So stay away from trans fats and consume a good amount of polyunsaturated fats to see the effects on the testosterone levels
Ditch the bodybuilding routine:
Bodybuilding routine has gained popularity in every country however only focusing on body building you won’t be able to raise that amount of testosterone as strength training does.
Strength training is the base for you to build more muscle by increasing more of your testosterone levels.
However, bodybuilding routine can be used to bring up the lagging muscles but to raise testosterone levels and to build strength and lean muscle mass focus on strength training.
Take deep sleep:
We do almost everything right starting from training and nutrition and supplementation, however, we forget about taking good deep 7-8 hours of sleep.
Your testosterone levels increase when you are in a deep sleep and start decreasing as soon as the cortisol levels start to increase until the time when you wake up.
When you don’t have good deep sleep your brain starts releasing cortisol which is a catabolic hormone.
Your moods start shifting and if you workout without enough sleep your muscles won’t work as efficiently as they could.
Take sun bath:
Yes, we don’t get enough vitamin D which is known as the naturally available steroid that will help you to raise your testosterone levels.
The study demonstrated that VD treatment improves testosterone levels, metabolic syndrome and erectile function in middle-aged men.
Now you can try to take a sun bath or you can take vitamin D supplement to aid for an increase in the level of testosterone.
These are just some important tactics that I used to increase my testosterone levels.
However, this won’t happen overnight as it will take time and consistency to do so.
So I recommend you stay focused and try different methods and see which works the best for you and take it forward on your fitness journey.
Well, this is it for this blog post.
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