Testosterone is a very important hormone, especially in the world of bodybuilding, and those who want to look better, to be stronger and better trained. Globally, the population suffers from a severe drop in testosterone levels, especially in the civilized world, due to diet and lifestyle, plus pollution and chemicals used. BioMerch Testosterone Booster will improve your muscle mass and also your libido and sexual performance.
Fortunately, there are simple ways to improve their own production of testosterone, without using injectable testosterone or other drugs. All methods provided in this article are perfectly accessible to everyone, and will give guaranteed results.
To give you an idea about the importance of testosterone:
- Pre-workout testosterone levels determine what weights you can use basic exercises such as squats on or pushed in a horizontal dumbbell.
- Athletes with higher levels of testosterone before a race have a better chance of winning
- A person close to the limit testosterone levels up quickly develops muscle strength.
- After age 30, men have to deal actively regulate testosterone levels because fulminant start to decline.
Regardless of why you want to raise your testosterone levels, here are 10 steps to do that.
- Lift weights, do sprints
Exercise will raise testosterone levels if you are deficient. Strength training and sprints are recognized for raising levels of testosterone, and other hormones beneficial tissue repair. It is beneficial because these hormones and can enhance mood workout naturally lift more weight, improving workouts.
The most effective workout for promoting testosterone is weight training. Use basic exercises, squats, dumbbell pushed Redressing, tractors, etc. Try to build muscle by using a large volume, but some heavy.
Try sprints or high intensity workouts (like strongman) made several times a week, training with weights. Do exercises that push you beyond the lactic (you feel the muscle burn), being the most effective in the release of testosterone. In addition, lead and increasing enzymes and proteins involved in energy use in the body.
- Follow a diet low in carbohydrates, high in fat and whole foods
Take care to put in your mouth that is the second line of defense against low testosterone levels.
First, removing dietary fat or fat intake should not prejudice the hormonal balance that the cholesterol content of fat is used in the manufacture of hormones. Very low fat diets lead to decreased testosterone levels in men.
Secondly, try to eat more fruits and vegetables daily. They bring an important contribution of nutrients that are used to create enzymes that boost the immune system. This strengthening reduces inflammation in the body, especially in organs that produce hormones and body’s ability to produce testosterone is increased.
Thirdly remove any sugar and avoid high glycemic index foods, such as bread or cereals. Every time you eat bread or starch, insulin is released, which triggers the aromatase, which leads to two things:
Testosterone is converted into estrogen;
Another hormone (SHBG) binds to testosterone and renders it inactive;
To not have such problems, eliminate processed foods, and build your diet around whole meats, dairy, eggs, nuts and plants.
Fats take them in olive oil, coconut oil, avocado, nuts, almonds, peanuts, animal products, fish and seafood. Watch the balance between omega-3 fish oil and omega-6 vegetable oils.
- Eat a large variety of animal proteins, favoring those of water
Animal proteins that maintain testosterone production in vitamins and nutrients provide the most easily digestible form. For example, zinc, nutrients that testosterone influences most, is very abundant in seafood. Zinc plant sources contain physic acid, which can stop the absorption of zinc and iron. Vegetarians tend to have lower levels of zinc and iron because physic acid consumed in large quantities.
In addition to providing the best sources of zinc, animal sources of protein and fish have anti-inflammatory and nutrients like selenium, copper and vitamin D.
Try to eat as many sources of animal protein: seafood, fish, eggs and beef. Eat occasionally and organs (such as liver) and should be in top form.
If you drink a protein shake after a workout, opt for whey, casein or soy instead, because whey protein strengthens the immune system and induce highest in muscle protein synthesis (and thus a greater muscle development).
- Meditate or perform daily distress methods
Meditating sounds cliché, but tries to do it anyway. Those who meditate often have higher levels of testosterone and lower cortisol (catabolic hormone that degrade muscle tissue and generally has the opposite effect of testosterone). When people who meditate are subject to extreme stress they have a better hormonal response to cope better situation.
Meditation improves sleep, reduces muscle soreness and speeds recovery after intense workouts due to its beneficial effects on hormonal balance.
Greater muscle mass, definition pronounced
The easiest way to begin to meditate is to follow a specialized course. Also, material about meditation techniques found on the internet a lot.
- Optimizes the circadian rhythm
Circadian rhythm is everyone’s biological clock and is influenced by many factors including genetic, light exposure, hormonal balance, physical activity and meal frequency.
Studies show that those with normal circadian rhythms have better health and reproductive organs higher levels of testosterone. For example, men who sleep under their prototype (morning person or persons “the afternoon”) have higher levels of testosterone than those who do not.
Here’s what to know about circadian rhythm and testosterone levels, body composition and performance:
- Testosterone has the greatest secrecy around 9 am, making it the most propitious time to do the work most often associated with testosterone (sex), but it is not the best time for training.
- Periods of peak strength, power and fitness is afternoon between 2:30 and 6 pm, when the body temperature is highest.
- Protein synthesis is more than 5 afternoons, which means that you can train so that you finish training at the time. Thus, you recover better and you have greater increases in muscle.
- Eating at night break the cycle of release of testosterone and lowers levels of this hormone
- If possible, sleep depending on your personality (or morning). Train afternoon and avoid eating just before bedtime.
- Optimize your zinc levels
Zinc is a mineral for the human body strong, which enables the production of testosterone and other growth hormones and IGF-1. In men, prostate cells require large amounts of zinc to function properly. Furthermore, zinc supports the antioxidant in all cells in the body. If you have a zinc deficiency, 15-20 mg daily takes. Zinc is usually associated with copper supplements. Together, the two minerals are used to manufacture a strong antioxidant in cellular mitochondria.
- Take magnesium
Magnesium is another mineral appreciated in the sports world because it reduces inflammation and allows optimal release of testosterone after exercise. A recent study found that supplementation with 750 mg of magnesium per day for 4 weeks resulted in increased total testosterone levels of 26% and 18% after training. Furthermore, low levels of magnesium are associated with low levels of testosterone, and high-fat percentage.
Although magnesium is found in many foods that should you eat if you want to have big muscles and define (seeds, green leafy vegetables, avocado, nuts, beans, fish, etc.) or persons who practice sport regularly subjected to stress, they should supplement their diet with this mineral.
Avoid magnesium oxide is a cheap form of it, and inefficiency. Magnesium bull, orotate, glycine or fumes has the best absorption.
- Optimize levels of vitamin D
Vitamin D is actually a pro hormone considered (a substance that acts as a hormone, but technically is not), and plays numerous roles in regulating testosterone. First, the difficulty of flavoring vitamin D, through which testosterone is converted to estrogen. Secondly, vitamin D receptor sensitizes androgenic glands that secrete testosterone.
3332 I.U. Vitamin D daily administration to a group of men with low testosterone levels, for a year, led to an impressive growth of 20%. Perhaps because of its role in balancing the hormonal balance, increased levels of vitamin D in the blood are associated with muscle strength and muscle mass, and low fat.
You probably already know that the body produces vitamin D in response to sunlight, and that is lowest levels in May.
A daily dose of 1000 I.U. and 5,000 IU for a total of no more than 35,000 IU a week, maintaining optimal levels of vitamin D (40 ng / ml blood).
- Avoid at all costs BPA and other endocrine disrupting chemicals
Chemicals such as BPA, phthalates and parables adversely affecting hormonal profile will alter testosterone levels. These chemicals called xenoestrogens generic. Simply put, are chemicals that mimic the action of estrogen in the body.
Exposure to these chemicals not only will bedevil testosterone. Exposure to BPA is known in the scientific community as fat people. Increased risks of diabetes affect the heart and even cause cancer.
If you want to reduce fat levels raises those of your testosterone, begin to seriously study the issue; first learn how you expose these chemicals.
BPA is found mainly in plastics (including plastic bottles of water or juice), paper products and receipts or vouchers. Phthalates are found in lotions, perfumery and car fresheners or room. Parables are found in all personal care products such as shampoo or lotions. There are versions of these products that do not contain harmful substances; this is usually indicated on the package.
- Eliminate alcohol and protect your liver
Alcohol, especially beer, is extremely estrogen levels rise because aromatase enzyme (which converts testosterone to estrogen that). When you drink alcohol regularly, you tend to feel fatter in the abdomen, which adversely affects testosterone more than fat in other places. Alcohol reduces the liver’s ability to remove estrogen, which has repercussions for hormonal balance.
Do not drink beer, and avoid other forms of alcohol. The only possible exception is the red wine. Some red wines (such as Pinot Noir) stop due to the aromatase phytochemicals they contain. Of course, you need a quality wine to benefit from these properties!