In order to build muscle, you need as much testosterone as possible coursing through your system. Some guys make the decision to put artificial testosterone into their bodies in the way of anabolic steroids. However, before you even think about making that leap, you need to be making use of every opportunity to boost your testosterone naturally.
In this article, we cover the six best ways to increase testosterone levels without risking your health.
Get More Protein
The higher your protein intake, the more testosterone your body will naturally produce. The best protein based foods to do that are those that are also high in Vitamin D. An excellent choice is a tuna. Just select tuna that is water as opposed to oil packed. Other excellent protein options to heighten testosterone levels are chicken, red meat, eggs and dairy.
Regularly taking a post-workout protein shake also boosts testosterone levels, while also providing the amino acids that your body needs to repair and rebuild damaged muscle tissue. Go for a whey pure isolate protein formula that contains about 30 grams of carbs per serve to replace and refuel your glycogen levels.
Train Hard & Heavy
There is a growing body of research confirming that high intensity weight training with poundages into the 75+ percentage of one rep max range will significantly boost testosterone levels. To benefit from this hormonal response, after doing a warm-up set, keep your rep range between the 4-8 range for 5-6 sets per exercise. Focus on compound moves and, in order to perform at your strongest, rest for 2-3 minutes between sets.
Increasing your intensity levels with such techniques as drop sets, supersets and pre-exhaustion training will also help to maximize the testosterone boosting effect of your workouts.
Anabolic steroids aren’t the only ‘supplements’ you can take to boost your testosterone levels. There are, in fact, a number of completely natural supplements that are completely safe and will significantly enhance your testosterone output. Here are 3 of the best:
- D-Aspartic Acid
- Vitamin D
Your body’s hormonal response is largely reliant on what you put in your mouth. It should come as no surprise, then, your nutritional habits can affect your testosterone production. Here are a half dozen eating practices that have been shown to help raise testosterone levels.
- Have more frequent, smaller meals – aim for 5 meals, soaked 3 hours apart.
- Include all three macros – protein, carbs and fats – at every meal you eat.
- Avoid processed foods that contain sugar.
- Consume 88 oz water each day.
- Do not miss breakfast.
- Have one cheat meal weekly.
Sleep is an essential element in the whole muscle building equation. In recent years there has been a growing appreciation for its ability to elicit a hormone response. The majority of your testosterone production occurs while you are sleeping. So, too, by the way, does human growth hormone. However, if your sleep is interrupted, then you will compromise the release of both of these hormones.
In order to maximize your testosterone and HGH release overnight, be sure to ease into your sleep pattern smartly. Give yourself a gap of at least two hours between your last meal and going to bed. If you don’t, your gut will still be engaged in digestion when your head hits the pillow. That will make it impossible to get to sleep.
Get into a regular, consistent nighttime pattern. That includes retiring at the same time each night. Do your best to make your bedroom environment dark, quiet and relatively cool. Keep all technology out of the bedroom – you don’t want anything to stimulate your mind when you are trying to get to sleep!
You must also stop drinking at least an hour before you go to bed. If you don’t, you’ll be up in the middle of the night to relieve yourself!
Cut Back on Alcohol
It is one of life’s great ironies that beer drinking has become enmeshed in our society as a manly endeavor when it is actually one of the best things you can do to weaken your manliness. It turns out that, after an initial rise in testosterone, drinking alcohol will cause your T levels to plummet big time.
Yet, it even gets worse than that. At the same time that it suppresses testosterone release, alcohol increases the release of estrogen, the female sex hormone. That is not what you want to achieve when you are trying to develop a lean, muscular body!
Of course, over drinking has a whole host of other negative effects on your body. Among other things, it will give you a very unimpressive beer belly.
Stay Away from Proven Testosterone Killers
There are a number of foods that have become well known as testosterone lowering compounds. You need to stay well clear of them. Here are three of the worst offenders . . .
• Licorice – people seem to either love or hate licorice. If you are wanting to increase your testosterone levels, it doesn’t matter which of these camps you are in – you need to stay well clear of the stuff. That is due to a compound called glycyrrhetinic acid. Studies have shown that this compound blocks the production of testosterone.
• Flax seeds – If your main goal is to boost your omega 3 fatty acids, then flax seeds are a smart choice. But not if your focus is on boosting T levels. That’s because a compound, known as lignons, actually enhances estrogen while depressing testosterone release. In one study, people who took just 30 grams of flax seeds for 30 days experienced a 10 percent drop in testosterone production.
• Vegetable Oils – ok, some vegetable oils are ok. The ones you need to avoid are those that are high in polyunsaturated fats. These are the bad fats that cause a whole host of health problems. Among other things, they decrease testosterone production.
Implement our 7 key testosterone boosting tips progressively over the next month and you will be optimizing the release of this key muscle building hormone.