Both men and women produce testosterone with the difference that women produce about 10 to 15% of the amount men do. Let’s talk about testosterone for men this time. For men, this hormone is important for immune system, muscular strength, bone density, energy levels, sperm development and sexual libido.
Testosterone in our bodies reduce about 1 percent a year starting at the age of 40. Some of the symptoms are obesity, muscle loss, lack of energy and impotence. So, guys, do not take this hormone issue lightly. Learn more about it. Do something while you still can. It is better to raise your hormone levels naturally in your 20s and 30s so that you could maintain higher levels later on.
In fact, many bodybuilders look for the best ways to gain muscle mass, be it from supplements, new diets, new workout programs or even steroids. Testosterone produced naturally from our body is always overlooked. So, how can we increase testosterone or maintaining it when we get older?
1) Lose Weight Gradually
If you are overweight, first thing first, shed the extra fat. Excess fat increases estrogen levels and may lower testosterone. However, do not get on a crazy diet program to lose weight within shortest period. Reducing the weight too much too soon may tell your body to reduce testosterone production.
So, get on a treadmill and run. Take the dumbbell and do weight trainings. Be patient. Do it at least 3 times a week and you should see the results after 6 months.
2) Stick with Compound Exercises
Doing compound workouts such as squats, deadlift, bench presses or dumbbell rows will increase your testosterone level. They are tougher, but your body has to produce more testosterone to cope with the difficulty in those exercises. Some people believe that using weights which are 85% of your maximum weights for 5 repetitions with at least 3 sets with about a minute rest between sets can help body produce much testosterone.
After training hard, do not forget to rest. Otherwise, you may do worse for your testosterone level. Make sure you sleep a full 8 hours at night and never train the same muscle group 2 days in a row.
3) Sleep Early and Get Enough Sleep
Sleeping only few hours a day and late at night may screw up your circadian rhythm. Lack of sleep produces cortisol, which is anti-testosterone causing muscle loss and fat gain.
Try go to bed before 12 midnight and sleep for 8 hours a day for the consecutively few days and you will see the difference when you wake up in the morning.
Lately, I realized that my sleep quality has been affected much as I have to go to toilet after 5 hours of sleep. Not only I have to struggle during working hours keeping myself awake, but also my performance in the gym. Fortunately, I found out the causes and I do this nowadays:
- Not drinking big glasses of liquid (water or milk) 2 hours before I go to bed.
- Use the bathroom right before going to bed.
Needless to say, I regain my 8-hour uninterrupted sleeping hours.
Some also mentioned that zinc can help increasing testosterone level while Vitamin B6 and magnesium help in zinc absorption.
Here are some of the food rich in zinc:
- Boiled spinach
- Baked beans
- Fruit yoghurt
- Wholemeal bread
Hopefully, by doing the above 4 things, you will be able to raise your hormone levels naturally.
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