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How to increase testosterone: TOP-8 male methods
Testosterone is responsible for potency and stimulates muscle growth. If not for him, you would hardly have been a man
The Nutrition Research Center on Aging in the United States has determined that in men after 30 years of age, muscle mass decreases by about 1% per year. And the lower the level of testosterone in the blood, the more a man loses muscle mass.
However, what is most interesting, while increasing his waist. A man’s beer belly is a catalyst for low testosterone levels. It causes drowsiness, decreased performance and sexual desire.
And although the production of testosterone is genetically regulated, you have the opportunity to influence this process. Our tips will help you significantly slow down the process of losing testosterone, thus allowing you to be in great shape for many years to come.
Be heavy
You can increase testosterone levels by performing various exercises in the gym, such as squatting with a barbell, bench press from the chest, or doing exercises with dumbbells. You should work more with heavy objects and run less.
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 in vain. Healthy sleep should last about 7-8 hours. Studies at the University of Chicago showed that testosterone levels fall by 15% if the subjects slept 5 hours a day. Therefore, it is important to provide sleep conditions for maximum testosterone production.
Give up alcohol
Studies show that excess alcohol accelerates the conversion of testosterone and other androgens to estrogens (roughly speaking, male hormones to female hormones). If you want to maximize testosterone production, avoid weight gain - reduce alcohol consumption.
Have sex
A group of male subjects was measured for testosterone levels before, during and after watching pornographic films. The highest rates, an average of 35% more than the norm, were recorded 60-90 minutes after the end of the film. Thus, an erection helps increase testosterone levels. Therefore, your homework - more often have sex.
Try to win
No wonder testosterone is called the winners hormone. Even the smallest and insignificant victory increases testosterone levels for a while. Therefore, participate in various tournaments and enjoy the victory.
Do not save on calories
In men, who took only 1800 calories per day and were active, the level of testosterone fell by 40-50% in five days. “Therefore, do not save on calories, because their deficiency will be perceived by the body as hunger and will begin to slow down the production of testosterone,” says Tara Gidus, a sports nutritionist for the NBA team “Orlando Magic.”
Add fat
Proteins, fats, carbohydrates - is the basis of nutrition, without which there is not a single biochemical process. Fats are sources of cholesterol, which is necessary for the synthesis of testosterone. Therefore, you definitely need to include meat in your daily diet.
Do not forget about vitamins
Vitamins C, E, F (omega-3 and omega-6) and B vitamins play a special role in the synthesis of testosterone. Vitamins C, F, and B are involved in the synthesis, while vitamin E protects the testosterone molecule from decay. These vitamins are found in citrus, wild rose, black currant, fish oil, avocado, nuts. So include these foods in your diet.
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