Testosterone plays a very important role in bodybuilding since it is around this hormone the whole process of creating a beautiful, harmonious and muscular physique is built.
Therefore, it is quite logical to consider the possibilities to increase its concentration in the body.
There are a few simple recommendations that can help you achieve some increase in your body’s own testosterone production.
It might be surprising, but most of these recommendations are easy to implement starting from TODAY, without waiting for your “motor” to stop working due to a lack of male sex hormone.
In today’s post, I will tell you everything you want to know about How to Boost Testosterone Naturally.
3 Levers to Increase Testosterone Levels Naturally
So, here is the few 3 simple things that you could do starting from TODAY. Most probably, you already know this, all is needed is to start to implement in your life!
#1. Pay Close Attention at Your Diet
The first thing you should pay attention to is your diet. How complete is it? How regularly and most importantly – what do you eat?
For example, to start the production of the hormone, the body needs specific elements, such as Zinc and Magnesium, and cholesterol, so terrifying for many, acts as a raw material.
Some products, such as cabbage and its varieties, help to remove estrogen from the body, which also helps to increase testosterone.
To increase Testosterone, it is necessary to increase the content of fat and cholesterol in the daily diet.
That is why strongmen from the “old school” consumed raw chicken eggs and continue to do so even nowadays.
One of the coolest bonuses of “male” nutrition with an emphasis on fats, maintaining a balance of proteins and carbohydrates and controlling calories is the inevitable loss of excess weight.
For example, with the initial level of subcutaneous fat in the region of 18%, you can very well expect 12% in three months.
By getting rid of unnecessary centimeters, you will increase testosterone even more, because in obese men the level of this hormone is statistically lower.
Now, how many times a day do you eat? When practicing bodybuilding actively, it is recommended to eat every 3-4 hours, that is, at least 4 times a day.
How do you prepare your food? Remember that fried, flour, sweet and soda products are undesirable.
Firstly, it is unhealthy, secondly, such food pushes you out from achieving your fitness goals, thirdly, these products negatively affect the body’s production of testosterone.
Next, if you have bad habits, like smoking or some sort of excessive alcohol drinking (especially beer), you may wish to get rid of them since these negatively affect the level of testosterone in your body.
The only exception here could be the dry red wine. Natural grape drink interferes with the synthesis of estrogen and improves the hormonal system in men.
The main thing is not to overdo it: no more than two glasses per day are allowed.
#2. Consistent Training
The level of testosterone production depends on your physical activity. From the point of view of the maximum possible increase in its secretion, the best solution is high-volume strength training.
In particular, a qualitative rise in testosterone level occurs during the performance of such heavy compound exercises as barbell squats, deadlifts, and bench presses.
Recommended Read: 5 Best Exercises for Muscle Gain: the Basics of Strength Training
Many other compound and multi-joint exercises also cope well with this task. As with nutrition, in training, it is very important to be consistent.
If your workouts are regular, this is the most beneficial for increasing the concentration of testosterone in the body.
Also, if you are overweight, start doing cardio workouts, as subcutaneous fat adversely affects testosterone levels.
Find a fitness club in which people of the opposite sex are training, as researches have found that this increases the level of testosterone secretion by almost 40%.
High-Intensity-Interval-Training (HIIT) is a good addition to the strength training program.
The essence of this technique is the alternation of short high-intensity and longer, but less intense intervals during the exercise.
There are a lot of ready versions of HIIT over the internet, choose the one that resonates with you.
#3. Proper Recovery
Training is just an opportunity to strain and injure muscles to give them an incentive to grow.
However, if you constantly only load the muscles, this can drive you into a state of overtraining, in which the testosterone level will drop, and the muscles will not grow.
If you feel like having no strength, everything in your body hurts, lethargy, permanent fatigue, weakness – these are clear signs of overtraining.
Therefore, it is very important to give your muscles enough time to recover between workouts.
Recommended Read: How to Relief from Muscle Pain: 8 Things to Do After Workout
With regular strength training, sleep should take at least 8 hours. It is during sleep all biochemical reactions occur, aimed at restoring the body’s working capacity and the integrity of muscle fibers.
Do not neglect sleep, do not stay up in front of the TV or in front of the computer until late and your testosterone will be at the right level.
The Bottom Line
When having an active lifestyle, playing sports, especially its power types, bodybuilding, even the natural production of testosterone increases significantly.
To maintain it at the proper level, it is necessary to lead a healthy lifestyle, eat proper food, and avoid stress as much as possible.
Things to avoid remain alcohol in any form, cigarettes, drugs, antidepressants, fast food, sweets, sugar, salt. These inevitably lead to a suppress of Testosterone levels.
For some people, it might be quite difficult to adhere to such a regime, but it is very effective for training and achieving good sports results.
Last, but not least, keep your emotional state in good shape, as the more vivid impressions you get from life, the more testosterone your body produces.
I hope you have enjoyed reading this article, and now you know better How to Boost Testosterone Naturally.
If eventually, you are looking to build muscle, you may wish to check out My #1 Recommended Muscle Building Program.
If you have any questions or thoughts about the above aspects, or you have something to add or share your story, please leave them in the comments section below and I will get back to you asap.
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