In this article we take a look at the most effective natural ways to boost testosterone production in your own body. The more testosterone your body produces, 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.
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 strength, the testosterone hormone has other benefits to men's good health. See the Testosterone Guide to learn about these benefits.
All the different ways of boosting testosterone levels naturally are sorted into different categories: weight training, nutrition, and general lifestyle.
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 and promotes the most amount of testosterone production in your body.
Always train hard. During your workouts you should train with full intensity on every set, regardless of whether you're aiming to reach muscular failure or not. If you really want that dream physique, you're gonna have to work hard in the gym and focus on progression from week to week. Training with intensity and pushing your muscles to their limit causes the most muscle fiber breakdown, which in turn promotes more testosterone production.
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 canola oil. These types of healthy fats are proven to 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.
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.
Sexual activity. It's true, sexual stimulation increases the production of oxytocin and endorphins in the body, which also leads to a testosterone increase.
There you go, remembering these useful tips will help to boost testosterone production in your body, thereby increasing your potential to build more muscle mass.
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Anyway, thanks for reading! Stay focused, stay strong.