My Fitness Muscles

Why do you need to increase your testosterone level? For many things… Testosterone is the one hormone which is responsible for bone density, boost energy levels, improves stamina and enhance your strength and increase your sex drive.

STEP 1 – LOWER BODY FAT

Lowering your body fat is the first and very important step. This is the opposite of bulking. You want to REDUCE your body’s calorie intake. Eat less fat content food, also eat less sugar and lower glycemic foods. Consume fat burning foods such as Ginger, Oats, Walnuts, Avocado, Salmon, and Grapefruits.

STEP 2 – REDUCING STRESS

When you are stressed, your body release a hormone called cortisol. Cortisol is known to block the effect of testosterone. Blocking testosterone will lead to bad things in your body such as break down of muscle tissue and increase of body fat storages. Lack of testosterone also lower your chance of survival in case of emergency (situation in which cortisol is released).

Many people point to meditation to reduce stress, however not everyone can sit still for long periods of time and think about nothing. For people who can not meditate the next best stress reliever is to do things to you love, do things that makes you happy.

STEP 3 – GET MORE ZINC

Zinc is a mineral which is required for testosterone production. Not having enough zinc naturally will lower your body’s capability to produce testosterone. Fortunately you can easily consume zinc by taking zinc supplements.  Or you can eat some zinc loaded foods such as meats, beefs and fish.

STEP 4 – GET YOUR VITAMIN D

Vitamin D is responsible for increase level of testosterone and will enhance your libido. In many studies overweight men were given increase level of Vitamin D supplements, most had significant increase in testosterone level in about a year.

STEP 5 – EAT HEALTHY FATS

You body also must have fat to generate testosterone. I am not talking about bad animal fat from meats. I am talking about good healthy fats from Avocado which our body can use almost immediately to generate testosterone. Other than avocado, you can also eat Olive Oil, Coconut Oil, Cashews, Walnuts, Pistachios and Almonds.

STEP 6 – SUPPLEMENT WITH BCAA

Research suggests that increased BCAAs (branch chain amino acid) resulted in increased testosterone production. While BCAAs are available in supplement for, you’ll find the highest concentration of BCAAs in dairy products such as in cheeses and whey protein.

Even after supplying your body with leucine (a branch chain amino acid) from natural food supply, it’s often wasted or used as a building block instead of an anabolic agent. To create an anabolic environment you need to boost BCAA consumption way beyond maintenance levels.

STEP 7 – CONSUMING LESS SUGAR

Sugar is sweet and taste good however it is the enemy of your body. One of the bad side effect of sugar is the fact that it hinders the production of testosterone. This is because sugar which has high glycemic index usually leads to high insulin levels. When there are higher of insulin the body testosterone levels is lower.

STEP 8 – SHORT INTENSE EXERCISE

Short and intense exercise send powerful signals to our brain to generate more testosterone. At the very least it will send signal to prevent testosterone level decline. Intense exercise involves high intensity activity for example, sprinting instead of walking.  High intensity training has been shown to increase satiety hormones including insulin, leptin, adiponectin, glucagon-like-peptide-1, colecystokinin and melanocortins, all of which are related to healthy testosterone production and preventing age-related testosterone decline.

STEP 9 – GOOD NIGHT SLEEP

When you sleep your body repairs itselfs. During sleep is also when the body produces most of its testosterone, which is why have a good night sleep is very very important for your testosterone.

STEP 10 – CONSUME LESS / NO ALCOHOL

Consumption of alcohol has been known to increase estrogen levels. When estrogen level rises, your testosterone level will decline.  Many studies have found that heavy alcohol consumption can significantly reduce testosterone levels. Most men who suffer from alcoholism have shown lower levels of testosterone and higher estrogen levels when compared to men who do not consume alcohol.