Find out an effective method of increasing testosterone to gain as much muscle mass and increase strength as possible. Testosterone is the main hormone for men and is present in small concentrations in the female body. According to statistics, many young people have problems with the normal concentration of testosterone. There can be many reasons for the decrease in the level of the male hormone, and among the main ones it should be noted an improper nutrition program, lack of physical activity, lack of sleep, and excessive drinking.
A decrease in testosterone levels can lead to serious disruptions in the functioning of all body systems. Every man should strive to maintain a normal concentration of the hormone. In addition to a decrease in sexual desire and erectile dysfunction, low testosterone can cause a decrease in muscle mass, as well as cause depression. The level of the male hormone also affects the performance of the brain, in particular, memory and attention. In this regard, it is very important to know which hormones are used to increase testosterone.
How to increase testosterone?
If we talk about hormones that increase testosterone, then these are substances of the gonadotropic group - follicle-stimulating and luteinizing. These substances control the concentration of testosterone and activate the testicles for its production. To maintain a normal concentration of the male hormone, you must first reconsider your lifestyle.
Athletes often use steroids, which are artificial hormones that increase testosterone. However, they do this in order to improve athletic performance. For ordinary people, it is enough to adhere to certain rules, and the concentration of testosterone will be within acceptable limits. Now we are going to talk about ways to increase testosterone levels.
Nutrition
A properly designed nutritional program is a zoologist for normal male hormone levels. If the body has all the building materials necessary to create testosterone and a person does not have serious diseases, then there will definitely be no problems. Recall that the main component of the male hormone is cholesterol. Zinc is also very important, and today supplements containing this mineral are very popular among athletes.
Seafood and legumes are rich in zinc. Testosterone is a complex chemical compound and micronutrients are also required for its production. Among the vitamins C, F and B should be noted. If you consume enough vitamin E, then testosterone will be reliably protected from destruction, which will also allow you to maintain a normal concentration of the substance.
All the substances we have just listed are found in black currants, citrus fruits, avocados and walnuts. Today you can find a large number of different recommendations for the organization of proper nutrition and ready-made diet programs. However, very often they involve restricting certain nutrients, such as fats.
We have already said that cholesterol is the main constituent of the male hormone. In no case should you give up fats, but it is important that they are healthy. To do this, you should eat lean meat. Do not forget about the importance of water for the body in general and testosterone production in particular. You should drink at least two liters of liquid per day.
If you put together the right nutritional program, then you will definitely not have problems with the level of the male hormone. To summarize, your diet should include lean meats, legumes, eggs, seafood, and fruits.
But confectionery and most sweets should be abandoned or at least reduced in consumption. Also replace sugary drinks and store juices with plain water. Juices are very useful for the body, but only freshly squeezed. Try to eat a minimum of simple carbohydrates as they stimulate insulin production. This is not a hormone that does not increase testosterone, but, on the contrary, slows down its secretion.
Power training
If a man is overweight, then the testosterone concentration will be below normal. In the male body, to maintain balance, testosterone is converted into estrogens under the influence of a special enzyme - aromatase. This substance is precisely contained in adipose tissues. If the problem with being overweight is serious enough, then the amount of estrogen increases and the level of testosterone decreases.
To increase your male hormone levels, you should start exercising. Strength training is the most effective from this point of view. Moreover, they must be properly organized, since excessive loads can cause exactly the opposite effect.
The recommended training duration is about 60 minutes. It should also be remembered that before the main part of each workout, you should spend about a quarter of an hour warming up. Thus, the duration of the strength training itself is 45 minutes. To make the effectiveness of sports as high as possible, it is recommended to conduct classes three times throughout the week. In addition, it is necessary to divide the whole body into several muscle groups and work on them separately in each lesson. This is extremely important, because if you exercise too often, then you will overtrain. The most effective for increasing male hormone are basic exercises, soot, bench press, squat, deadlift, etc. One of the main conditions for proper training is a systematic increase in loads.
Now we will dwell a little more on this issue so that you have an idea of where to start. We have already spoken about the duration of the training, but recall that the warm-up should last a quarter of an hour, and the main part of the training should last from 45 to 50 minutes. If you exercise for a longer period of time, the body will begin to actively produce cortisol. This hormone is not only a testosterone antagonist, but also promotes the destruction of muscle tissue. It is very important to actively work on large muscle groups while doing basic exercises. Don't forget about water during and after your workout.
Other Ways to Boost Testosterone
- Eliminate bad habits. Alcohol speeds up the aromatization process (the conversion of testosterone to female hormones). This applies to all types of alcoholic beverages. Sometimes men are sure that beer can be consumed in large quantities, as it is a low alcohol drink. However, it contains phytoestrogens. The only alcoholic beverage that can be beneficial in moderation is red wine.
- Eat less sugar. With a high concentration of sugar in the blood, the secretion of testosterone slows down. In addition, simple carbohydrates, including sugar, can be converted by the body into fats in a short time. We have already said that high body fat negatively affects the rate of production of the male hormone.
- Get enough sleep. Healthy sleep is essential for anyone. Only at this time the body is able to fully recover in a short time. It should also be remembered that many hormones that increase testosterone are synthesized in large quantities during sleep. If you have a disturbed sleep pattern, then with a high degree of confidence we can say that the concentration of testosterone will be below normal.
- Avoid stressful situations. Stress negatively affects the entire body, including the endocrine system. Also, in this state, the production of cortisol starts, which we already remembered today. It is quite understandable that stress cannot be completely eliminated, but it is necessary to try to minimize them.
- Sex. An active sex life has a positive effect on the work of the male body, including the rate of testosterone production. However, casual sexual intercourse is best avoided, since no one needs sexually transmitted diseases. But if you do not have a permanent sexual partner, then do not forget about the precautions.
- Sunbathe. Perhaps you know that under the influence of ultraviolet radiation, the skin produces vitamin D. However, in addition to this, scientists have proven that the sun's rays stimulate the secretion of hormones that increase testosterone. Do not forget to sunbathe in the summer, but you should do it carefully so as not to overheat.
- Strive for success. Scientists sometimes refer to testosterone as the winning hormone. Even a seemingly insignificant success leads to an acceleration of the secretion of the male hormone. Do not forget to rejoice in any success you have in life.
- Medicines. It is worth using various drugs to accelerate the production of the male hormone only in exceptional cases. As part of hormone replacement therapy, artificial hormones that increase testosterone can be used. There are also testosterone gels and patches. So-called testosterone boosters are quite popular now.
These supplements are formulated using herbal ingredients and are virtually free of side effects. The most popular drug in this class is tribulus. Note that testosterone boosters can only be effective if the man has a testosterone concentration below normal.
Learn more about the foods you need to eat to increase testosterone in this video:
