Who has never tried to increase testosterone levels? We all want it, whatever our reasons. And the means used (steroids) are not always recommendable! The modern environment, pollution, sedentary lifestyle, stress, age are responsible and cause testosterone drops. But your muscle mass and your strength depend on it. It is the hormone of virility. If you want to boost your testosterone levels without risk to your health and without doping testosterone boosters, we counted 10 natural solutions to discover here.
TIPS TO INCREASE YOUR TESTOSTERONE NATURALLY
# 1. LOSING FAT
The more fat and excess weight you have, the lower your testosterone levels will be. To lose fat , it’s quite simple: just remove the sources of sugars, fruit, fruit juice, refined sugars. Fructose consumption should not exceed 25 g per day. Also avoid milk and lactose sources, cereals, cookies, processed foods. Prefer vegetables and good fats that are necessary for metabolism and for natural testosterone, as indicated in our diet programs for weight loss. To speed up your fat loss, you can count on the Superset Extreme Dry program.
# 2. GO TO THE GYM
Bodybuilding is a sure way to increase testosterone , provided you do not train too long (1H15 max), otherwise the rates drop again and provided also to train “intensely” is ie slowly with less reps, but with heavier weights and on polyarticular exercises (squats for example), to “feel” the muscle fiber. Testosterone and bodybuilding are inseparable!
# 3. PRACTICE THE HIT
The intensity of training that we often talk about at Fitadium, it’s not for nothing! Indeed, a short and very intense HIIT exercise is beneficial for raising testosterone hormone levels, as opposed to moderate exercise.
First, warm up for three minutes; work as hard as possible for 30 seconds until exhausted. Then, recover 1mn30, and repeat 7 times not to exceed 20 minutes of intense training.
# 4. TRAINING ON AN EMPTY STOMACH
Training on an empty stomach, for example, stimulates testosterone levels. However, this stimulus increases the levels of satiety hormone (insulin, leptin, adipopectin, GLP-1 (glucacon-like peptide-1), CCK (cholecystokinin) … which potentiate the effects of testosterone.The disadvantage is that Do not stay fast for too long – this pro-testosterone effect of training is further increased by cutting fasting with Whey Protein after exercise.
# 5. REDUCE STRESS
Stress releases a hormone that has disastrous consequences on the level of testosterone: cortisol. This hormone is supposed to limit risky behavior (mating, aggressiveness, rivalry). It is useful in case of survival situation to better focus on the fight or flight. The modern world being a source of stress, it reduces the libido and aggressiveness necessary for training in favor of cortisol. Too much cortisol over time and repeatedly, blocks the effects of testosterone. So learn to relax, breathe to bring down your nervousness. Let go in case of stress: you will make less fat!