As a bodybuilder testosterone is the hormone that you are naturally concerned about. Its a known fact that your body tends to produce less testosterone after 30 and thus, you must try all that is possible to boost the production of this hormone as naturally as possible.
Here are some of the best and most effective ways to help boost your testosterone levels.
1. Training Intensity
You need to workout with such intensity that the last rep you do feels as though it won’t happen. That’s the only way to put enough stress on your muscles to shock them into progression. Try to expose your body to more workload through compound exercises in the gym and they will begin producing more testosterone.
Squats are my favorite exercise when it comes to increasing testosterone. Nothing can beat them. Begin your workout with squats, whether you are training your chest, shoulder, biceps or whatever. What it will do is that it’ll stimulate testosterone secretion almost instantly so that you have more power and strength to get on your workout. Try this the next time you hit the gym and you should be able to notice the difference in the pump you get.
2. Clean Calories
Dieting or under eating is a sure-shot way of lowering testosterone in your body. What you need to keep in mind is that your body needs to be fed with necessary ingredients to make it able to produce enough testosterone and for this you must keep consuming plenty of lean calories. The naturally occurring Omega 3s from your fish will contribute greatly, along with foods like almond butter, egg yolks, and avocado.
Olives and olive oil is also a great source of such fats. Nuts are also rich in such fats and you must try to include a small of serving or nuts (almonds, walnuts etc) in your breakfast. In addition to this, make sure you are getting enough of zinc too. This is because zinc is important for the production of your muscle-building hormone testosterone. Oysters are a great source of dietary zinc and so is red meat. However, in the case of red meat, make sure you don’t go overboard.
3. Staying Lean
If you want to maintain an optimum level of testosterone in your body, make sure that you stay lean throughout the year. Ever wondered why some men get “man boobs” when they put on weight. The reason behind this is that their testosterone gets converted into estrogen through an enzyme called aromatase. Excess body fat releases this enzyme into your body and converts testosterone into the female sex hormone estrogen.
Thus, try to control your body fat as far as possible. Even though cardio works great for burning fat, nothing can actually beat strength training. This is because strength training helps build muscle and more muscle in your body burns more fat. As a matter of fact, it burns fat even while you are sleeping.
4. Avoid Alcohol
If you are a bodybuilder, try to avoid having alcohol. It can be a massive spoiler when it comes to your testosterone levels, building muscle and burning fat. It can affect all three of these goals.
Its a suppressant and can actually kill testosterone production in your body. Most pros avoid alcohol completely. Those that are not professionals limit alcohol to just a few drinks a week.
5. Limit Stress
Testosterone production is not only affected by the state of your physical wellbeing but is also influenced by the state of your mind. Your brain plays a very important role when it comes to hormone production. Anything that stresses you out tends to raise Cortisol levels in your bloodstream. It’s the stress hormone that lowers or inhibits testosterone production in your body.
Whenever you are stressed out your body kicks in the fight or flight syndrome shutting down testosterone production (which it thinks is a sex hormone) since it believes that you don’t need sex in such situations.
You can beat and manage stress with the help of simple techniques such as yoga, meditation, tai chi or simply deep breathing exercises.
6. Try a Natural Testosterone Supplement
One of the best ways to get a testosterone boost is with the help of a natural testosterone supplement. Now, there’s no dearth of such supplements and the market seems to be flooded with such T-boosters. The majority of them fall flat and hardly boost your testosterone either because they do not have the required concentration of ingredients or they contain low-quality ingredients which obviously do not have the required potency.
One of the best testosterone supplements that I can recommend is Centra Peak Testosterone Booster. It is a notch above the rest not just in terms of its formulation but also because of the results that you can get from it. It not only helps build muscle, burn fat, increase muscle but also helps improve cognitive functions in your body. This is what gives it an edge over other competing brands. It contains ingredients such as ashwagandha, ginseng, mucuna pruriens, zinc, magnesium, boron etc. User reviews are excellent for this brand.