For those who want to train naturally, you’ll make quicker progress if you increase your testosterone level. Here’s how to do it naturally…
Top 10 Ways to Boost Testosterone Naturally
For the muscle building enthusiasts gains are critical and so are reps and protein shakes. However, at times they may find themselves stuck in a plateau. In such situations testosterone, the primary male hormone that defines male sexuality and reproduction can come to their rescue and help them accelerate their gains. Other than influencing libido, this male hormone is also responsible for determining muscle mass and bone density. However, with age the hormone begins to decline which can happen to men as young as 30. Beginning with resistance training there are a lot of steps you can take to arrest loss of testosterone.
1. Optimize your vitamin D level
Vitamin D is a fat-soluble vitamin that has properties of both a vitamin and a hormone. Best multivitamin products protects against muscle weakness and is involved in the regulation of heartbeat. However, vitamin D is also important in maintaining reproductive health. Supplementing with Vitamin D can cause high testosterone levels in men whereas Vitamin D deficiency prevails in epidemic proportions all over the Indian subcontinent, with a prevalence of 70 to 100 percent in the general population. Studies have found that year round supplementation of 3000 IU Vitamin D can increase testosterone levels by maintaining serum vitamin D above 30nmol/1 and increases a bit further around 50nmol/l.
2. Increase your intake of zinc
Zinc is an essential mineral required for prostate function and the growth of reproductive organs. Research proves that zinc has a crucial role in modulating testosterone level in men. Supplementing zinc will benefit testosterone levels and limiting it affects it adversely. Get zinc from protein-rich foods like meats and fish. These are natural ways of increasing testosterone. If you decide to supplement zinc, stick to a dosage less than 40mg, because a higher dosage may affect your body’s ability to absorb other minerals, especially copper.
3. Make friends with healthy fats
Fats are often regarded as dietary villains, which is not right. Other than mono unsaturated and poly unsaturated fats found in nuts and vegetable oils, healthy fats include saturated fats found in animal sources. To boost your testosterone levels include organic egg, milk, butter, nuts, olive oil and coconuts in your diet. A study published in the “Journal of Applied Physiology” found that diets with higher amounts of monounsaturated and saturated fats have been shown to cause high testosterone levels.
4. Boost your intake of branched chain amino acids
Most of you would know that Branched Chain Amino Acids found liberally in whey help support muscle synthesis. To get the BCAA advantage to boost your testosterone level, include it with resistance training.
5. Go slow on strength training
Strength training has a positive impact on your testosterone levels. To get the real benefits, engage a large number of muscles through deadlifts, squats and bench presses to boost testosterone levels. While training, persist till you reach the stage of muscle failure. Additionally, choose weights that will enable you to reach muscle failure by 10 reps to stimulate testosterone secretion.
6. Manage stress
Chronic stress is an outcome of modern lifestyle. It elevates your cortisol levels that have a negative effect on testosterone hormone. Sleep well to lower stress and boost testosterone. 7-9 hours of sleep is required to optimize testosterone level.
7. Avoid sugar
Simple sugar is devoid of nutrients and is plain calories. Moreover, each time you eat a diet rich in sugar your insulin levels go up which is not good for your testosterone.
8. Lose weight
A research presented at the Endocrine Society, 2012 found that obese men are low on testosterone. Use best fat burners to loose weight to increase testosterone naturally.
9. Include cholesterol
Sounds strange? Not really, if you wish to boost your testosterone because this hormone is derived from cholesterol. Research studies have demonstrated a strong relationship between HDL, the good cholesterol levels and free testosterone levels. Since majority of testosterone in your body is attached to proteins, only the freely available masculine hormone is readily available to be absorbed by the tissues in hours of need, like muscle building.
10. Shorter workouts with shorter rest durations
The proverb ‘more the merrier’ is not applicable when you’re seeking to amp your testosterone levels. Research studies prove that workouts lasting longer than an hour result in increasing levels of muscle wasting cortisol hormone that affects the production of testosterone. Moreover, rest period of one minute or less, is required to elicit positive response from the muscles for the release of the testosterone.
Recruit these tips to pump up your testosterone levels for rock hard muscles.
Here is another point of view focusing on vitamins, minerals and herbs as opposed to work out regimes and lifestyle changes…
7 Natural Testosterone Boosters – Vitamins, Minerals and Herbs That Increase Testosterone
You probably know what kind of effect anabolic steroids have on your testosterone and recovery. They can increase testosterone many times over the normal level and equally speed up recovery, strength and muscle building. You probably heard about the side effects too. If your choice is to be a natural bodybuilder, without the side effects of steroids, there are a few alternatives that can help you increase testosterone and improve performance.
Obviously you won’t get the results that some get with steroids, but at least you’ll know you’re on the safe side, while you still build muscle and strength at a faster pace.
Vitamins and minerals that increase testosterone levels
Vitamins and minerals are required for sustaining optimal health, but few of them also have a positive effect on your anabolic hormone levels. These include: vitamin C, vitamin A, vitamin B6 and Zinc.
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Vitamin C – although it acts as an antioxidant and improves health and your immune system, vitamin C is responsible for the way pituitary gland reacts to hormone changes in the body, for formation of the basic steroid hormones in the adrenal gland, and control of the stress hormone – cortisol. Scientists have shown that large doses of vitamin C (1-3 grams), taken before an intense physical activity can lower the production of cortisol – the hormone that reduces testosterone levels and affects immune system negatively.
Some studies also show that not enough vitamin C can increase the levels of aromatase enzyme. This enzyme converts testosterone to estrogen in the body.
Vitamin A – has an important role in the production of testosterone. It crosses the blood-testis barrier in its alcohol form as retinol, where it is stored in the Sertoli cells and converted as needed to its more biologically active form, retinoic acid.Studies have shown that greater vitamin A concentrations in the testes increase basal testosterone secretion and a variety of growth factors including IGF-binding protein 4 (which transports IGF), androgen-binding protein (which transports androgens), transforming growth factor-beta (which causes cell growth but suppresses cancer) and steroidogenic acute regulatory protein (which is responsible for the transport of cholesterol into the mitochondria for its conversion to steroids). Vitamin A also decreases estrogen production.
Vitamin B6 – important for many functions in the body, including testosterone production. By stimulating the androgen receptors in the body, vitamin B6 tells the testes to produce more testosterone.
Zinc – many minerals have influence on the process of anabolic hormones production, but zinc is probably the most important one. Studies with healthy men show that testosterone was increased up to 90 % when zinc was supplemented. Without adequate zinc, the testicular cells lose the ability to convert lipids, concentration of androgen receptors decrease and levels of aromatase in the liver are inhibited.
However, studies suggest that supplementation with zinc increases testosterone only if you are already deficient. Too much zinc can be toxic and disrupt the absorption of iron.
How to replenish zinc levels – there are two proven supplements that can get the job done, and of course, there are zinc rich foods :
– Zinc picolinate is a highly absorbable form of zinc that often comes in high doses.
– ZMA – a proven supplement that contains zinc, magnesium and vitamin B6.
Incorporate some of these natural testosterone-building suggestions and see how they work for you.