Whether male! 9 Simple Ways to increase testosterone

Testosterone - the primary male hormone. That it largely forms the abstract concept of "masculinity" as in appearance, and behavior of men. Say "labor male" mean "rolls over testosterone." Muscle development, confidence in themselves and their actions, the sharpness and speed of thinking in any, even the most unusual situations - all thanks to him.

According to many studies confirmed, about 30 years the level of testosterone in men begins to slowly but surely decline.

The consequences of such dynamics is not necessary to describe. You already know perfectly well what was going on.

There are effective methods of medication, but we have no right to talk about them, because such things are done only with the permission and under the supervision of an appropriate specialist.

However, for the prevention makes sense to turn to softer, natural and safe ways to increase and maintain normal levels of this hormone.

1. Get rid of excess weight

Overweight Men statistically have lower testosterone levels and a second fact is a consequence of the first. Care extra kilos leads to an increase in testosterone levels, and together with the general improvement of the state of the organism turns incredibly strong positive effect.

There are dozens of current techniques, responding to the question "how to lose weight». Well, the whole strategy for weight loss is the same: less sweet + control + calories physical activity.

2. Intensive training + intermittent fasting

The combination of short, intense training and intermittent (batch) fasting causes increase testosterone levels in males and prevents its decline.

At the same time monitoring the men, emphasize aerobic and long, but measured training, showed no growth in the level of this hormone.

There are countless different variations of intensive training. For a start you can build your lesson about the following scheme:

1. A thorough warm-up - 3 minute (a must!).
2. Maximum hard and intense pace at the approach of a duration of 30 seconds, almost to overflowing.
3. Recovery within 90 seconds.
4. Repeat the second and third paragraphs of seven times.

As you can see, this exercise takes only 20 minutes (and 75% of the time occupied by rest and recovery, and hard work - just 4 minutes), but it gives a stunning effect.

Pay due attention to the workout. Explosive start dangerous injuries. The body needs to be kneaded, stretched, warmed up well.

Such tactics are applicable to a vast number of simulators, with classes barbell or dumbbells in running and swimming.

Intermittent fasting adjusts hormones, contributing to the development of more testosterone and losing excess fat.

Unfortunately, all too frequent and prolonged hunger provokes a negative effect, reducing testosterone, and therefore can be added to your diet protein cocktail receptions after each training.

The combination of these techniques provides a fairly pronounced effect, and as a bonus a person gets more slim, muscular and toned body.

3. Observe zinc norm

Compliance with the standards of zinc is important not only to improve, but also to maintain the level of testosterone. Numerous studies have shown a significant increase of this hormone after six weeks at provided that the person with initially underestimated the level of testosterone in the diet includes a sufficient number of zinc.

The best way to perform the zinc rate - the right food. Food rich in protein. Meat, fish, milk, cheese, beans, yogurt, kefir.

When using a multivitamin or other artificial additives containing zinc, pay attention to the limits set by the health authorities. In Europe, for men, this limit is 25 mg per day, and the recommended rate is 11 mg per day.

4. Power training

In addition to the intense training, there is another kind of training, significantly stimulates the production of testosterone - strength training. Provided that you are doing weight training with the proper intensity, your testosterone levels increase.

A key principle of power classes: lower reps heavier the more basic exercises. For such activities require proper training and practice, so do not take the time to go under the 100 pound barbell.

Another option, which allows to obtain the desired effect with a lower weight, - the negative phase retardation exercise or perform general slowdown in all the exercises, that is, both negative and positive phase.

5. vitamin D

Presumably, vitamin D also affects the level of testosterone. When receiving supplements containing vitamin D, an increase in testosterone levels in men suffering from overweight.

... trouble getting the vitamin from sunlight may have dark-skinned, obese and elderly, as well as people, covering the limbs clothing. To ensure the normal dose of vitamin you must be open to sunlight legs in the midday sun (in the period from 10 am to 3 pm) at least twice a week. People with fair skin are enough 5-minute sunbath ...

As you can see, and here obesity is a problem. Another reason to think about.

The daily intake of vitamin D for adults is 600 ME.

6. Minimize stress

If a strong prolonged stress body produces cortisol, which effectively blocks the effect of testosterone. This is how our body, and there is nothing we can do about it.

In today's world of permanent depression and chronic stress (and, consequently, at constant cortisol) effects of testosterone is blocked too often and a lot of what we did not I want to.

On Layfhakere you will find many articles about effective methods of stress release and combat depression. Perhaps you can help meditation or yoga.

7. Limit or eliminate sugar from the diet

With an increase in the blood sugar level starts to decrease testosterone. It has been suggested that insulin reduces the level of testosterone. In any case, the abuse of sweet leads to obesity, so this advice is useful anyway.

According to studies, the average US citizen consumes 12 teaspoons of sugar a day. That is, for the life he eats 2 tons of sugar.

Fast carbohydrates are found not only in the sugary foods. Pasta, bakery products (pizza, too, yes) - all this should be consumed carefully.

8. Consume healthy fats

The term "healthy" refers not only to polyunsaturated fats. The fact that our body needs a certain amount and saturated fats, as they are involved in the synthesis of testosterone. Nutrition Plan, wherein fat (mainly of animal origin) have less than 40% of the food energy obtained in the case of men results in a decrease in testosterone levels.

It is important to understand that our body needs saturated fats from plant and animal sources.

9. BCAA

In addition to protein shakes, as mentioned in the second paragraph under the intermittent fasting, for men with active sports will be useful to increase the number of produced amino acids BCAA. These amino acids are necessary for a person to be found in conventional products (for example, a lot of leucine in cheese), as well as special supplements.

You should not have a negative attitude to sports nutrition. In fact, high-quality supplements are virtually pure product, free of impurities and any filth.

When adequate intake of amino acids contribute to creating the correct anabolic environment. This is exactly what we need.