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increase testosterone naturally |
Testosterone has many beneficial effects on the human body. It aids the development of muscle and strength, improves bone density and health, and increases metabolism, helping to burn fat. So how can you naturally increase your testosterone levels, to boost its beneficial effects?
1. Work Lots Of Muscles
To help boost your testosterone, you should be working out with weights on a regular basis. Focus on exercises which work lots of muscles - the more the better. Squats, deadlifts, bench presses and overhead presses are perfect because they involve the very biggest muscles from all over the body. This gives you an intense workout, and will really stimulate your muscles into growth.
2. Get Plenty Of Rest
After working out hard, it's essential that you give your body ample time to recover. Leave at least one whole recovery day between workouts, preferably more. Also, make sure you get plenty of sleep every night - you should be aiming to wake up every morning feeling fully refreshed, and without needing to set your alarm.
3. Eat Well
Not eating enough calories is a real testosterone killer. Your body will be using all available energy just to function, and there won't be any left over the produce testosterone. Make sure you get plenty of calories throughout the day. Ideally, you should also split your calorie intake over 5 or 6 meals each day. This helps to spread out your nutrient intake, allowing your body more time to soak them all up.
4. Lose Fat
Body fat has been shown to produce the female hormone oestrogen, and this can cause your testosterone levels to fall. Spend a few weeks in the gym focusing on losing your gut. Not only will this help to boost your testosterone levels, it'll also make you look leaner and more muscular.
5. Cut Down On Alcohol
Everyone likes a drink now and again, but too much can completely wipe out your testosterone. Try to limit the number of drinks you have on a night out, and drink a glass of water every now and again to help flush it through your system. Alcohol also increases your body's fat levels, making it a double whammy.