How to Boost Testosterone Production
To Maximize Muscle Gains
Here we take a look at effective ways to boost testosterone production in your body. The more testosterone your body produces then the more muscle mass you will be able to build. Simple as that.
Just in case you're wondering, the following ways of increasing your testosterone are completely natural and have nothing to do with steroids. If you know anything about building muscle then you should understand the critical importance testosterone has on your body's ability to build lean muscle mass. As well as increasing your ability to build muscle size and stength, the testosterone hormone has other benefits to your overall health. Read our testosterone guide to learn about these benefits. So here at some useful tips on boosting testosterone levels naturally. The tips are sorted into different categories, weight training, nutrition, and general lifestyle.
Weight Training
Focus on the compound exercises. If you are training properly for muscle gain then you most probably already do this. The compound lifts will cause your body to be placed under the most amount of stress, and this releases the most amount of testosterone which is a good thing. Always train with full intensity. During your workouts you should train with 100% intensity on every set, regardless of whether you're aiming to reach muscular failure or not. This will cause extreme stress on the body, which promotes more testosterone production.
Nutrition
Eat 5-7 meals a day, one every 2-3 hours. Instead of eating the traditional 3 meals a day, eat smaller more frequent meals throughout the day. This will help keep testosterone levels higher at all times of the day.Eat more Essential Fatty Acids. Your nutrition should consist of healthy fats such as avocados, nuts, flax seed oil, olive oil, and conola oil. They help boost testosterone levels. Eat cruciferous vegetables. These types of vegetables are known to lower estrogen levels in the body, therefore raising testosterone. Some examples include broccoli, cauliflower, brussels sprouts, and cabbage. Limit soy consumption. Foods containing soy will increase estrogen in your body, which is something you do not want for building muscle. If your estrogen is increased, that means testosterone is decreased. So try not to eat foods containing soy products. Limit alcohol intake. Drinking alcohol is known to decrease testosterone, so try to avoid it as much as you can, especially binge drinking nights. You need to balance your life and diet though, so allow yourself alcohol in low moderation.
General Lifestyle
Lower your stress levels. If you are overly stressed your body released a hormone called cortisol levels, which lowers testosterone in your body.Get enough sleep every night. If you don't give your body adequate sleeping time this will raise cortisol levels, which in turn lowers your testosterone. Increase sexual activity. Sexual stimulation increases the production of oxytocin and endorphin in the body, which also leads to a testosterone increase.
There you go, using these useful tips will help to boost testosterone production in your body, thereby increasing your potential to build more muscle mass.
Return to Testosterone Guide from How to Boost Testosterone.
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