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Be a male! 9 simple ways to increase testosterone
With age, the level of testosterone in men decreases. Today we will talk about how to deal with it.
Testosterone is the main male hormone. It is he who in many ways forms the abstract concept of “masculinity” both in appearance and in the behavior of a man. They say "labor male" means "rolls over testosterone." Developed muscles, confidence in themselves and their actions, sharpness and speed of thinking in any, even the most unusual situation - all thanks to him.
According to many proven studies, from about 30 years old, testosterone levels in men begin to slowly but surely decline.
The consequences of such dynamics do not need to be described. You understand perfectly well what is at stake.
There are effective medical methods, but we have no right to talk about them, because such things are done exclusively with the permission and under the supervision of the appropriate specialist.
However, for prevention, it makes sense to turn to softer, more natural and safer ways to boost and maintain this hormone at a normal level.
1. Get rid of excess weight
Overweight men statistically have lower testosterone levels, and the second fact here is a consequence of the first. Leaving extra pounds leads to an increase in testosterone levels, and in conjunction with a general improvement in the state of the body, an incredibly strong positive effect is obtained.
There are dozens of current techniques that answer the question " how to lose weight ." But in general, the strategy for weight loss is one: less sweet + control calories + physical activity.
2. Intensive training + intermittent fasting
The combination of short intense workouts and intermittent (periodic) fasting causes an increase in testosterone levels in men and prevents them from falling.
At the same time, observations of men focusing on aerobic and long-term but measured workouts did not reveal an increase in the level of this hormone.
There are countless different variations of intense workouts. For a start, you can build your lesson on something like this:
A thorough warm-up - 3 minutes (required!).
The most rigid and intense pace at the approach of 30 seconds, almost to failure.
Restore within 90 seconds.
Repeat second and third paragraphs seven times.
As you can see, this training takes only 20 minutes (and 75% of the time is rest and recovery, and intensive work takes only 4 minutes), but it gives a stunning effect.
Pay due attention to the warm-up. Explosive start dangerous injuries. The body should be softened, stretched, well warmed.
This tactic is applicable to a huge number of simulators, when practicing with a barbell and dumbbells, in running and swimming.
Intermittent fasting corrects hormones, contributing to the production of more testosterone and the loss of excess fat.
Unfortunately, too frequent and prolonged feeling of hunger provokes a negative effect, reducing testosterone levels, and therefore you can add to your diet, protein shake after each workout.
The combination of these techniques gives a fairly pronounced effect, and as a bonus, a person gets a more slender, muscular and toned body.
3. Observe the zinc standard
Compliance with zinc is important not only to increase, but also to maintain testosterone levels. Numerous studies show a significant increase in this hormone after six weeks, provided that a person with an initially low testosterone level includes a sufficient amount of zinc in the diet.
The best way to keep up with zinc is to eat the right food. Foods rich in protein. Meat, fish, milk, cheese, legumes, natural yogurt, kefir.
When using multivitamins or other artificial zinc supplements, pay attention to the limits set by health authorities. In Europe for adult men, this limit is 25 mg per day, and the recommended rate is 11 mg per day.
4. Strength training
In addition to intense training, there is another type of training that significantly stimulates the production of testosterone - strength training. Provided that you perform strength training with the proper intensity, your testosterone level will increase.
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The key principle of strength training: less repetitions, more weight, more basic exercises. For such classes requires appropriate training and practice, so do not rush to go under the 100 pound barbell.
Another option that allows you to get the desired effect with less weight - slowing down the negative phase of the exercise or slowing down the implementation of the whole exercise in general, that is, the negative and positive phases.
5. Vitamin D
Supposedly, vitamin D also affects testosterone levels. When taking supplements containing vitamin D, there was an increase in testosterone levels in men suffering from overweight.
... problems with getting a vitamin from sunlight can be experienced by dark-skinned, obese and elderly, as well as people covering their limbs with clothes. To ensure a normal dose of vitamin you need to be with limbs open to the sun in the midday sun (between 10 am and 3 pm) at least twice a week. Light-skinned people need a 5-minute sunbath ...
As you can see, here too, overweight is a problem. Another reason to think.
The daily intake of vitamin D for adults is 600 IU.
6. Minimize stress
With strong prolonged stress, the body produces cortisol, which actually blocks the effect of testosterone. This is how our body works, and nothing can be done about it.
In the modern world of permanent depressions and chronic stress (and therefore, with constantly increased cortisol), the effect of testosterone is blocked too often and a lot, which we absolutely do not want.
On Lifehacker you will find many articles on effective methods of overcoming stress and dealing with depression. Perhaps meditation or yoga will help you.
7. Limit or eliminate sugar from the diet.
With an increase in blood sugar levels, testosterone begins to decline. There is an assumption that insulin reduces testosterone levels. In any case, the abuse of sweet leads to obesity, so this advice is somehow useful.
According to research, on average, a resident of the United States consumes 12 teaspoons of sugar per day. That is, for the life he will eat 2 tons of sugar.
Fast carbohydrates are not only found in sweet foods . Pasta, bakery products (pizza too, yes) - all this should be consumed very carefully.
8. Consume healthy fats.
By “healthy” is meant not only polyunsaturated fats. The fact is that our body requires a certain amount of saturated fat, as they are involved in the synthesis of testosterone. A nutritional plan in which fat (mostly of animal origin) accounts for less than 40% of the energy derived from food, in the case of men, leads to a decrease in testosterone levels.
It is important to understand that our body needs saturated fats from vegetable and animal sources.
9. BCAA
In addition to the protein cocktails mentioned in the second paragraph in the framework of intermittent fasting, an increase in the amount of the obtained BCAA amino acids will be useful for a man with active sports. These amino acids necessary for man can be found in ordinary foods (for example, leucine is abundant in cheese), as well as in special additives.
Do not be negative about sports nutrition. In fact, high-quality additives are almost pure product, without impurities and any filth.
With sufficient intake of amino acids in the body create the right anabolic environment. This is exactly what we need.
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