Boost Your Testosterone Naturally – Not Just For Your Sex Drive
There are many commercials, internet ads and articles from so called “experts” about how to boost your testosterone. Why does it matter? While many think the biggest problem for men with low T is a low sex drive, there is more to it than just looking and feeling good. Studies have shown that low testosterone in men can cause cancer, cardiovascular risks, depression and the inability to focus. You do not have to run out and spend more of your hard earned money on special “testosterone” pills. Instead, try doing these following suggestions. Like everything in life and a common theme on this website, it going to take some work to naturally boost your testosterone but with effort, these will get it done.
Lose Weight – Get In Shape
Reason number – too many too count – to lose weight. Besides the many health risks including getting diabetes, studies have shown that being overweight can cause low testosterone. However, don’t think you need to cut out all fat to get fit. In fact, you should do the opposite. Eating good dietary fat like olive oil, almonds avocado mixed in with saturated fats from red meat, eggs, coconut oil and even dark chocolate can all help boost your testosterone.
High-Intensity Weight Training
Training has a huge influence on building your testosterone. Having a focused, high-intensity low rest sets will stimulate increases in testosterone. You should choose a weight that you can only complete a maximum of 10 reps and never rest more than 60 seconds between sets. You want to be sure to choose exercises to maximize your testosterone boost. Be sure to stimulate as many muscles as possible. I like to use a Spartacus type workout for this purpose but you can do whatever you are comfortable. Be sure there is some sort of squat and bench press involved with your routine.
Don’t just stick with high intensity weight training. Load up a heavy barbell or use heavy dumbbells. You should only be able to do 8 reps with your first set. Continue to load it up until you are 90% of your max 1 rep. Do 5 sets, maxing out reps each time. Rest 1 minute in-between each rep and take a 5 minute break between exercise. Only do 3 different body parts when going this heavy. For example, start with a squat, go to a bench press and finish with deadlifts.
Get Enough Zinc
Several studies have shown a direct link between the mineral zinc and testosterone. Supplementing your diet for as little as 4 weeks has shown improvement in testosterone. Studies have also shown not focusing on getting a proper amount of zinc can lead to a decrease in testosterone levels. Foods with good amounts of zinc include – egg yolks, red meat, oysters, garlic, peanuts and kidney beans. If none of the above work for you, just google zinc to help build your testosterone, you’ll find plenty of ideas.
Lower Your Stress Levels
Another thing stress affects in your body. When you are heavily stressed, your body releases a high level of the stress hormone cortisol. This causes a a drop in the release of testosterone. There are tons of articles and ideas on the internet, you really should be taking advantage of the ideas. My favorite way to start the day, wake up to a good song. Starting the day off in a happy mood makes everything go better. This is why I also get 8000-9000 of my daily steps in first thing as well as hit the gym a few days a week to lift weights. Starting your day off stress free and feeling strong will help you deal with everyday stresses of life. Trust me I have plenty too, no one gets a free pass.