How to increase testosterone levels without steroids

Testosterone is a man's best friend. It helps us focus, enhances sexual desire and taste for life, increases muscle mass and strength, strengthens bones, prevents osteoporosis.

The level of testosterone depend on external characteristics that distinguish male from female at a glance: narrow hips, broad shoulders, sexual orientation, the possibility of offspring, active metabolism is not all.

Testosterone, as well as other androgens, provides an anti-catabolic and anabolic effect.





Testosterone reduces levels of cholesterol and the probability of occurrence of atherosclerosis, affects protein synthesis, slows down decay by reducing cortisol (the hormone of death), enhances growth of muscle fibers, enhances the ability of burning fat in places where fat is stored in women. It is the testosterone responsible for the appearance of secondary sexual characteristics such as increased compared with a woman sweating, low voice, a male figure, skeleton and face.

With age the production of testosterone decreases and a low level of testosterone can cause a number of health problems, including worsening of mood, decreased libido, hair loss, fatigue and decreased activity, decreased motivation and confidence.

Many men try to increase testosterone levels with the help of drugs.




Some natural ways to increase testosterone production

STRENGTH EXERCISES

Lift heavy loads. Strength training naturally increases testosterone levels in the body. The best exercises are Olympic weightlifting, so how do they affect the muscles of the entire body and quickly cause fatigue. Due to fatigue and metabolic needs of the muscles caused mnogocwetnye basic exercises testosterone in your body welling up.

Intensity of training also affects the concentration of testosterone in the blood.

Increasing the intensity increases the testosterone.

Why? When your body gets tired from exercise, there is a rapid increase in the level of testosterone, if the intensity was high enough. In one of the research, the execution jumps to the maximum height caused the increase in the production of testosterone. Scientists have determined that as a result of intensive and maximum load exercise to exhaustion muscle strength, there has been a marked increase in the content of testosterone in the blood compared to baseline.

So, no more five-minute breaks between sets! A short pause of rest between sets will cause your testosterone levels to soar to the skies!

More approaches, less repetitions – all this will also help you to increase the production of testosterone. It is still unknown why it helps, or because of extreme fatigue and metabolic response from this kind of training, whether all business in the big scales that you become able to raise as a result of the transition to this style of training.

Whatever it was, to be sure, the increase in the volume of training increases testosterone. In addition, you will become more muscular, stronger and leaner than before.

 

SLEEP AT LEAST 6-8 HOURS

Increase the duration and quality of sleep to give your body sufficient time to recover from training and the production of more testosterone because it is produced during sleep. Your testosterone levels 30% higher in the morning than in the evening, that is why you may experience heightened sexual desire in the morning. Loss of morning erection can be a sign that your level of testosterone is reduced.





REDUCING STRESS

When you undergo stress, your body produces the stress hormone cortisol, which suppresses testosterone production. Cortisol also makes you accumulate belly fat, which as you know increases the amount of estrogen and reduces the level of testosterone.

So you need to get rid of nervous tension, to stop worrying about the little things, be more positive and avoid overtraining, to increase testosterone levels.

 

ZINC

Adding zinc to your diet is one way to boost low testosterone levels. Zinc is important for testosterone production, as it is one of the key components in a composition of this hormone. Zinc turns the female hormone estrogen to testosterone and prevents the reverse transformation.

For products with a high zinc content include:

• oysters and seafood
• liver,
• bird
• eggs,
• dairy products,
• nuts,
• seeds.

 VITAMINS

Vitamins a, B and E play an important role in the production of testosterone, lack of these vitamins leads to a decrease in his level. Vitamin C, as well as zinc, prevents the conversion of testosterone to estrogen and decreases cortisol levels, allowing your body to increase testosterone production.

If you eat a lot of fruits and vegetables, meat and nuts then you don't have to worry about any vitamin supplements.





HEALTHY FATS

You can naturally increase testosterone levels, eating as much healthy fats as the body needs them to produce testosterone. Studies have shown that men who have a diet rich in monounsaturated and omega-3 fats, have a high level of testosterone.

Such fats are found in:

• nuts and seeds
• avocado,
• fatty fish such as salmon and tuna,
• olives,
• olive and peanut oil.

 

Make sure 20-30% of total daily calorie intake coming from healthy fats.published

 

 

Also interesting: Testosterone in a man's life

5 exercises for a SUPER pumping testosterone

 



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