Is your workout program failing you big time? If you can’t add some muscles even though you are doing everything in books to get in shape, then you probably have something wrong in your system.
One probable reason is your testosterone levels. Men tends to decrease testosterone levels due to aging, health conditions or deficiency issues. Low levels of testosterone leads to poor mental and physical performance, obesity, fatigue and of course, low sex drive.
Read on and learn how you can naturally increase your testosterone levels. But first, you have to learn what testosterone is.
What is Testosterone?
According to WikiPedia, testosterone is a steroid hormone from the androgen group and is naturally found in human, most notably in men.
This hormone is secreted primarily by the male testicles and in women, by their ovaries. Adrenal glands also secrets small amounts of testosterone.
This hormone is the principal sex hormone in males and is considered an anabolic steroid, so it is basically the epitome of “manhood”. It plays a key role in the reproductive tissues of male such as testes and prostate, including other bodily tissues such as muscles and bone mass, even including body hair.
These are the reasons why testosterone is also marketed as a supplement in the sports nutrition industry.
There are several factors why testosterone levels are reduced significantly as you age. Some factors include prescription drug statins, environmental pollutants, stress, disease and weight gain or obesity.
If you are experiencing low testosterone symptoms such as decreased sex drive, erectile dysfunction, slow memory, physical fatigue and many others, then you need to counteract these symptoms by increasing your hormone.
There are synthetic products on the market that can help increase your testosterone levels such as DHEA. But you can also help your body to naturally stimulate your body to produce this hormones without taking synthetic products.
Want to know how? Below are 5 practical and simple tips on how to increase your testosterone levels naturally.
5 Easy Ways to Elevate Your Testosterone Levels
High Intensity Interval Training
Exercise is the most practical way to increase your testosterone levels naturally. Aside from being a life saver, exercise can boost your testosterone without taking synthetic drugs or steroids.
But the most effective and proven way to do it is through high intensity interval training or simply called as HIIT.
Short but intense exercise has positive effects on your hormone levels while preventing its decline. Unlike other exercise programs such as yoga or aerobics, which have shown to be ineffective in influencing the levels of testosterone.
Some experts suggest that intermittent fasting boosts testosterone by rapidly increasing your hormones including insulin, leptin, adiponectin and glucagon-like peptide-1. These hormones are known to help improve libido and prevent age-related testosterone decline.
Take More Zinc
This mineral is known to assist the production of testosterone in your body. So supplementing your diet with zinc for six weeks has been shown to help improve male’s testosterone levels.
The best source of zinc is of course your diet, combined with protein-rich foods like meats, fish and other dietary sources such as raw milk, cheese, beans, and yogurt.
If you opt to use a dietary supplement, it is god to find a dosage of less than 40mg per day. This is the clinical dose limit for adults.
Do Everything to Lose Weight
As aforementioned above, obesity is one of the major factors why testosterone levels decline. So it is just reasonable to take all weight loss measures if you want to improve your hormone levels, assuming of course if you are overweight.
It is proven that overweight and obese men have low testosterone levels. This is the reason why fat men are so sloppy, sluggish, and completely unfit for everything.
One major reason why men can’t lose weight is their addiction to sugar. Yes, reducing or eliminating sugar cravings is one of the hardest endeavor of weight loss. Excessive sugar consumption leads to more pounds of fat and most of these fattening agents come from processed foods and drinks such as sodas, fruit juices, processed foods and many others.
So in order to lose weight effectively, you need to reduce your sugar cravings, and your overall appetite. This will lead to a balanced blood sugar and cholesterol levels in your part also. Some people do exercise, taking some forms of diet programs such as HCG diet, while some are taking supplements such as HGH boosters.
Whatever you plan to do for weight loss, ensure that you are committed and disciplined to follow your program continuously so that you won’t regain your weight.
Supplement Yourself with Vitamin D
Vitamin D is a steroid hormone as it plays an essential role in the development of the nucleus of the sperm cell. This aids semen quality and count.
As such, vitamin D also assists your body for more testosterone production which helps enhance libido and muscle growth.
It has proven in the United States that men who spends not enough time in the sun has D vitamin deficiency, leading to poor mental, physical and sexual performance.
So the most practical way to increase your vitamin D levels is to have enough sun exposure. The more you expose your body to the sun, the more you get vitamin D. If you are a busy individual, you can get vitamin D from tanning bed.
As a last resort, you can get vitamin D from dietary supplements. Experts suggest that you should take 8,000 IU’s of vitamin D in order to increase your levels above 40 ng/ml.
Take Branched-Chain Amino Acids Supplements
Another simple way to increase your testosterone levels is by taking BCAA supplements.
BCAA’s are amino acids that provides a variety of health benefits, including testosterone production increase. Branched-chain amino acids are available in supplement form, foods like whey protein and many others.
BCAA’s most active amino acid that is touted as an anabolic agent is leucine. Leucine is beneficial for muscle growth without any known side effects. If you can take BCAA’s supplement with higher amounts of leucine, then it is much better for you.
Other ways to increase your testosterone levels includes the following:
- Strength training
- Reduce stress
- Eat healthy fats
Following the tips above will definitely improve your body’s testosterone level production naturally. If you opt to take dietary supplements, don’t just choose any testosterone boosters that you stumble online, take only proven products such as Beyond Human Testosterone Booster.
This product is a proven effective testosterone booster that contains high amounts of zinc, vitamin D, herb extracts and amino acids. It will help provide anabolic effects while supporting weight loss and other health benefits.