Testosterone is a hormone which is produced primarily by the testicles and is associated with manhood. It not only plays an important role in male sexuality but also in reproduction. Men experience a decline in testosterone levels around the age of 30 and it continues with aging. Thankfully, there are many ways in which you can naturally raise your testosterone levels. The most dramatic shifts are seen through a combination of nutrition, physical activity and supplementation.
Just like everything else related to bodybuilding, nutrition plays a vital role in raising your testosterone levels. Consumption of a steady flow of calories throughout the day is necessary to keep your levels of testosterone elevated. Instead of having three massive meals, you should eat about six smaller meals after every 2-3 hours. This will give you a favorable nutrient partitioning and also regulate your hormonal processes, keeping them from decreasing or fluctuating.
Fats are the most important macro-nutrient when raising your levels of testosterone. Mono-saturated fats are the best for consumption as they not only increase your testosterone levels but also provide you with various other nutritional benefits.
Vegetables have been demonstrated to decrease estrogen and increase testosterone through a phytochemical called In dole Carbinol. The best vegetables to consume for this purpose are Cabbage and Broccoli.
Garlic is another food that has been proven to elevate naturally the levels of testosterone in men. It contains an active ingredient known as Allicin that simultaneously decreases cortisol and raises testosterone.
Proteins and carbohydrates are also a necessity for optimal testosterone production. However, eating simple carbohydrates like simple sugars and starches disturb your hormonal harmony, decreasing your free testosterone levels.
High levels of fat translate to a larger influence of estrogen on your body. Dwayne Johnson preaches this in his workouts also, http://herculesdiet.net. The more muscular you are, the more testosterone you will have. Therefore, loosing extra weight must be paramount.
Going to the gym should involve very short and hard training sessions. Long workouts lead to over-training, a situation that causes cortisol and various other anti-catabolic hormones to gain influence in your body. Short workouts stimulate the production of testosterone by the pituitary glands.
The best way of taxing your body is to concentrate on compound movements. The Bench Press, Dead-lift, Squat, and Clean and Press must be abundantly present in your routine. Compound movements work on multiple muscles and the more the fibers being stressed, the more the testosterone that will be released.
Lastly, supplements can also be used to boost naturally testosterone levels. A variety of supplements have been studied to determine how beneficial and safe they are to patients suffering from low testosterone levels. Here are some popular supplements that you can use as treatment.
1.Tribulus Terrestris: It is one of the best supplements available on the market today for raising levels of testosterone. It, however, does so indirectly, the supplement elevates the Luteinizing Hormone, which in turn stimulates the production if testosterone in the testes.
- Multivitamin: Vitamins and minerals are the primary raw materials for the production of hormones. Therefore, multivitamins are crucial in the elevation of testosterone levels. Ensure your multivitamin contains Vitamin A, E, B, C, Zinc, Selenium and Boron.
- ZMA: This is a supplement that contains Zinc and Magnesium. In collaboration, the two have been proven to increase the deepness of your REM cycles, resulting in the raising of your testosterone levels.
Supplements like Nugenix are known to be great testosterone boosters