4 Key Tips To Boost Your Testosterone LevelsHow can one increase their testosterone maturally Learn about testosterone what symptoms you might experience with low testosterone, and what how to increase testosterone naturally bodybuilding tips on raising it to normal levels. Read on for more Low libido, depression and decrease in muscle size and strength are just a few of the symptoms of low testosterone. As bodybuilders, testosterone is one of our key hormones for packing on muscle and staying in shape.
How Can One Increase Their Testosterone Levels?
How can one increase their testosterone levels? Learn about testosterone what symptoms you might experience with low testosterone, and what some tips on raising it to normal levels. Read on for more Low libido, depression and decrease in muscle size and strength are just a few of the symptoms of low testosterone. As bodybuilders, testosterone is one of our key hormones for packing on muscle and staying in shape. What are some natural ways to increase testosterone? Have you or someone you know used supplements to increase testosterone?
If so, how were the results? Gary and John go into the gym once again and complete a workout. Gary has long noticed that John has been getting bigger and stronger at a very fast pace, while Gary's own gains have been a few pounds here and there.
How could this be? John's diet is the same as Gary's, they are both the same age, and started out with the same build. It isn't overtraining , as they take plenty of rest and both are fully energized when hitting the gym. In this instance, the culprit lies with low testosterone. Now some people will instantly shrug off the prospect of their testosterone being low because it's often considered having "something wrong with you. Bodybuilders search for the best ways to gain muscle mass; from supplements, to new diets, fad workout programs, and even steroids.
The one supplement that is overlooked is the body's own natural anabolic steroid known as testosterone. Testosterone is responsible for the secondary male sex characteristics of muscle mass, strength, bone density, fat distribution, hair patterns, voice deepening, fertility, libido, and mental, physical energy.
Needless to say, testosterone plays a very important role in our muscle gains among other things. So how do you increase your testosterone?
How do you know if your testosterone is lacking? In this article we'll discuss all of these topics. Is your testosterone lower than it should be, hindering your muscle gain?
There are three types of testosterone deficiency that varies depending on the male's age. The two that apply to our purposes are deficiency in puberty and deficiency in adulthood. Effects of long lasting testosterone deficiency include osteoporosis and Anorchia vanishing testes syndrome. We are the last ones to admit that we have something wrong with ourselves, some questions you may ask yourself are:.
If any of these questions are answered with a "yes", then you may have a testosterone deficiency. Don't panic though, it is usually easy to fix as we will now discuss.
Testosterone can be affected by some basic lifestyle decisions made. The main change one can make is improving sleep quality. Sleep has a tremendous impact on testosterone levels. To improve your sleep try such tips as:. Sex also has an impact on testosterone levels. It is ideal to have sex at least once a week to maintain high testosterone levels. It is known that your testosterone levels rapidly drop if you haven't "released" in over a week. Diet also has a great impact on testosterone levels.
First off a healthy, balanced diet is required to maximize test levels. In addition to a healthy diet, zinc is shown to increase testosterone levels, especially in males that are deficient in the mineral.
Vitamin B6 and magnesium also to aid in zinc absorption and the converting of free cholesterol to testosterone, which will be mentioned later with the supplement ZMA. Alcohol should be avoided when trying to increase testosterone levels. Obviously a balanced diet and proper sleep should come first before taking supplements to increase testosterone; however one can further increase their testosterone by taking various supplements.
Possibly the most well-known testosterone booster, ZMA , combines three natural vitamins and minerals into one capsule. ZMA is a great, inexpensive supplement that every bodybuilder should take. In addition to a testosterone booster, the magnesium in ZMA helps one fall asleep faster and stay asleep longer.
As you can see, ZMA is a must-have. I have a short story to tell that reinforces the use of a supplement to increase testosterone.
That supplement was ZMA. About a year ago I had trouble falling asleep and staying asleep. I'd toss in bed for close to an hour before I'd fall asleep and wake up only a few hours later to go to the bathroom. So I then started looking for a supplement to help me sleep. I didn't want to take any type of chemical based supplement; I wanted something natural that wouldn't have any side effects.
It is then I came upon ZMA. On the articles about ZMA, I also noticed that it naturally boosted testosterone. That was not a concern for me though, as I figured there was no way my testosterone could be boosted any higher because of my age and the fact I already took a multivitamin. So I bought ZMA and started taking two capsules before bed. My sleep did improve, and at first I had forgotten about the testosterone booster. It wasn't until I had gone through a bottle of it that I noticed I was feeling better throughout the day.
I didn't feel bad before, even when I wouldn't have a good night's rest. I just felt stronger and more willing to workout. I didn't realize what was going on until one day before bed; as usual I was taking my ZMA. I thought back on how the research said ZMA was a testosterone booster , and then it hit me.
This stuff is what was helping me out in terms of increased male hormone drive. The great thing about it was that ZMA is all natural. There are no chemical compounds that produce side effects or that the body builds a tolerance to. I couldn't believe that I went so long without knowing about ZMA, and now it's a staple in my supplement routine.
ZMA has helped me on the level that creatine has. I am highly recommending it. Testosterone is what drives us to aggression and the will to compete.
It also is what aids in the accomplishment of these goals , by increasing muscle mass. Testosterone should not be overlooked when weightlifting, as our gains will greatly improve just by increasing our testosterone level.
So don't let your progress be hindered. Evaluate your testosterone and take steps to correct it if need be. You want the most "bang for your buck," and high testosterone is the best way to get results from your training. Beast Sports Nutrition Creature Powder. Testosterone is the hormone that propels all bodybuilders towards greatness. Testosterone gives us male characteristics such as confidence, aggressiveness, sex drive, increased muscle mass, facial hair, and a deep voice.
High levels of testosterone is what makes men gain muscle and lose fat much easier than woman. Testosterone is arguably the most important hormone in the body for anyone trying to gain muscle and lose fat. If you experience any or all these side effects it is very possible that you are suffering from low levels of testosterone. There are so many ways to raise your testosterone levels it is truly amazing.
The most dramatic shifts in levels of testosterone can be seen through physical activity, Nutrition, Rest, and Supplementation.
There are many ways to increase ones testosterone level. I will describe how to do it through training first. But, before we get into building muscle and hitting the weights you need to lose your gut first. Most people even in the bodybuilding community don't understand that the more fat you have the more influence estrogen has on your body Detrimental to Testosterone. However, on the other hand the more muscle you have the more testosterone you will also have. Now, When I go to the gym I am all business.
I blare my music and lift the weights. You can't spend time gawking at the females or talking to your friends. You must train hard and for a very short period of time. If you workout too long not only will you be overtraining , but cortisol and other anti-catabolic hormones will gain influence.
Many argue when cortisol begins to gain influence but it is widely believed that after one hour your testosterone levels plummet and it takes roughly 5 days to get them back.
Keep it short and your workout will stimulate testosterone from the pituitary glands and stop the breakdown of testosterone from cortisol. While the short duration of working out is crucial to testosterone so is the intensity. Lifting weights with low repetitions around 6 to failure will also increase testosterone dramatically.
Working out to failure will tax your body and the more you stress your body the more testosterone will be released. The best way to tax your body is by concentrating on compound movements.
The Deadlift , Bench press , Clean and Press and especially the Squat must be a staple in your routine if you want high levels of testosterone.