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Why increase testosterone levels?
For many men, testosterone is low. Often this is due to a bad lifestyle: the abuse of bad habits, such as smoking and drinking alcohol, unbalanced diet, insufficient amount of sleep, minimal physical activity, etc. Hence the health problems and the production of sex hormones.
Why increase testosterone levels?
In order to answer this question, let's look at how low testosterone will affect the male body:
decrease in sexual desire;
decrease in muscle mass and strength;
lack of secondary sexual characteristics;
decrease in tonus and vital energy;
fatigue and irritability;
depression;
reduced ability to concentrate;
decrease in mental abilities, memory;
delayed metabolism, which leads to an increase in fat deposits.
And now the same list, only with accuracy on the contrary in men with normal and elevated testosterone levels. After this, there is no doubt that testosterone is the most important hormone for a man!
How to increase testosterone in natural ways:
Nutrition
Without a normal diet, you can forget about testosterone in general. Let's see why. The production of hormones is a complex process involving the work of many organs. In order to start this process, you need to provide the body with the necessary substances. This can be compared with a fire: to make a big fire, you need a lot of wood - without them there will be no fire. The same applies to the production of androgens.
Include in the diet
Control the intake of essential substances for the synthesis of testosterone:
Minerals The main building material for the testosterone molecule is zinc. Without this trace element, testosterone synthesis is not possible, therefore, first of all, you should take care of a sufficient amount of zinc in the body of a man . Zinc is found in seafood (squid, anchovy), fish (salmon, trout, saury), nuts (walnut, peanut, pistachio, almond) pumpkin and sunflower seeds. Other essential minerals involved in testosterone biosynthesis are selenium, calcium, and magnesium;
Vitamins. Of course, for the full health of the body needs all the vitamins. But vitamin C, E, F (omega-3 and omega-6) and group B vitamins play a special role in the synthesis of testosterone. Vitamin C, F, and B are involved in the synthesis of testosterone, and vitamin E protects the testosterone molecule from decay. These vitamins are found in citrus fruits, dog rose, black currant, fish oil, avocado, nuts;
Proteins, fats, carbohydrates are the basis of human nutrition and life, without which there is not a single biochemical process, including the synthesis of testosterone. For example, fats are sources of cholesterol, which is necessary for the synthesis of testosterone. Therefore, it is imperative for men to include meat in their diet. But it should be noted that it is necessary to eat non-fatty meat;
Drink plain clean water. Depending on the weight of your body, you should drink at least 2 liters of ordinary purified water. Increased water intake is necessary if you are actively involved in sports. And note, water is not - soda, store juices, sugary drinks and more.
On the basis of the above, you can make a list of products useful for men: seafood, nuts, beef, eggs, fruits and vegetables, fish.
Exclude from the diet
However, not all food will work for you. Try to exclude from the diet:
Fast carbohydrates (pastries, buns, white bread, chocolate, sweets, sweet products);
Greasy food. Such food contains excess fat, which is actively deposited by our body as a reserve, forming excess weight;
Fizzy and carbonated drinks. They contain a lot of sugar and are generally harmful to health.
Here, see the full list of products that reduce the production of sex hormones.
Weight normalization
Overweight men have a lower sex hormone level and this is a proven fact. If you see a man with a strong overweight - it can be argued that he has a low percentage of hormones, even tests are not needed.
The fact is that in the adipose tissue is the transformation of male sex hormones into female estrogens, and the more estrogens, the less testosterone. In general, obesity and testosterone is the topic of a separate article that can be read here. The main idea you should learn is: "The more excess weight, the less testosterone."
Physical activity and weight training
It has long been proven that moderate exercise with a burdening increase testosterone. What has always distinguished the male from the female? It is an ordinary man's power, compared to the female, that has always been a man's priority. Therefore, competent exercises with burdening will increase the male hormone. But the main thing is not to overdo it, because you can get the exact opposite result.
Basic rules for weight training to maximize testosterone:
The duration of the workout should not exceed an hour. Those. like this: 10-15 minutes warm up, 45-50 minutes training with weights. Why so, we analyze below;
The number of workouts should not exceed 2-3 per week. Between workouts, you must take a break of at least one day to restore the muscles and strength of the body;
Train large muscles: back, legs, chest. Be sure to include in the training program basic strength exercises to increase testosterone, such as squatting, bench press lying and standing, deadlift, etc .;
The weight of the projectile must be such that you can do as much as 8-10 repetitions. And the last repetition should cause the maximum effort.
These 4 main criteria must be met if you want to keep your hormones at a maximum. These rules are not something made up - they are confirmed by research. For example, the duration of training should not exceed a predetermined time interval, because after 45-50 minutes of training, the catabolic hormone cortisol, which is an antagonist of testosterone, begins to be produced. Until that time, testosterone is actively produced in training.
A substantial increase in the hormonal background is carried out by training large muscle groups. If you believe that active training of biceps, triceps, calves, press and forearms will give you the desired level of hormone, then you are greatly mistaken. Only training large muscle groups is capable of this.
Sample exercise program in the gym
Workout 1:
Traction T-rod.
Traction behind the head of the upper unit sitting.
Bench barbell or dumbbell lying.
Divorce dumbbells to the sides on the bench or flattening hands on a butterfly simulator.
French bench press lying.
Workout 2:
Squats.
Straightening the legs on the simulator.
Bench press, standing (army bench press).
Dumbbell bench press sitting on the bench.
Lifting dumbbells or barbell for biceps.
Practice by following the basic rules listed above. Take care of proper nutrition after exercise.
Eliminate bad habits
When alcohol enters the body, it converts testosterone molecules into estrogen. In addition, it causes systemic damage to the entire body, which can not but affect the production of hormones for the worse. Moreover, the degrees of alcohol do not matter in its negative effect on the body. For example, beer contains analogues of female sex hormones, which catastrophically affects the hormonal background. An exception may be natural wine , a couple of glasses a week which will not make a destructive contribution to your health.
However, if you completely refuse to take hot drinks does not work, at least try not to abuse them.
Normalization of sleep
It is in the phase of deep sleep that most of the sex hormones are produced, and if you constantly lack sleep, then all measures taken to increase testosterone will be reduced to zero. Healthy sleep should last more than 8 hours and should take place in complete silence and darkness. Therefore, it is important to provide sleep conditions for maximum testosterone production.
Additional recommendations to increase hormone levels
Try to be sexually active. Moderate sexual contacts increase the production of sex hormones. But do not overdo it in your sexual impulses, otherwise you will get the opposite result. Simple communication with the fair sex also raises the level of the hormone;
Avoid stressful situations, often stay in a good mood. When stress is actively produced cortisol, which reduces the level of the male sex hormone. When a man has an increased level of androgens, this entails an increase in mood. You can recreate the situation, starting from the opposite end, i.e. good mood entails an improvement in hormonal levels;
Monitor the level in the body of testosterone antagonist hormones - estrogen and cortisol, which are above the norm in the body, reduce the production of male hormones;
Try to win. Victory boosts the male hormone! No wonder testosterone is called the winners hormone. Even the smallest and insignificant victory increases testosterone levels for a while.
Conclusion
At the beginning of therapy, it is necessary to get rid of the factors that lower the production of the sex hormone, and then focus on increasing it. The issue of increasing testosterone must be approached in a comprehensive manner, then the effectiveness of treatment and prevention of androgen deficiency will be much higher.
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