The male species from the human race has a steroid hormone that is released from the testicles and runs trough our veins. Testosterone has a lot of pluses for the human body. It affects the kidneys, the brain, mental energy, blood pressure, and other. But the one part that we are going to take a look at today is how can it affect our muscle gains, how it can aid us, and how to increase our testosterone levels naturally without the use of steroids.
Testosterone plays the lead role as the one hormone in the male body that is going to help you build muscle mass. There are a lot of ways you can increase the flow of this “muscle building gift” in your blood, naturally.
1. Eat More Healthy Fats
Research has shown that men who ate food rich in healthy fats like polyunsaturated fats and monounsaturated fats had the highest testosterone levels. (sources: Nuts, Olive oil, Coconut oil, Seeds)
This does not mean that you should start eating all kinds of fats in big doses. High amounts of trans fat and saturated fat are going to destroy your chances of ever reaching a high level of testosterone. (sources: Burgers, French fries, Cakes, Some Pizzas)
Do not follow the advices from “pro bodybuilders” that claim you should not consume any fats while you are losing weight. If you do so you are going to start losing muscle mass as well as bone mass, which is not healthy for your body.
2. Lift Heavy
Resistance training is stimulant of testosterone production. But if you really want to boost your T levels you will have to lift heavy, with low reps, and high repetitions.
There is a little trick that you can use with the exercise called Deadlift. Take a barbell at the gym and worm up first. Do 1-2 sets of 20-30 repetitions with medium weight. On the third one you are going to increase the weight so you can only perform ten reps. The trick is that you are going to push your self trough and do 15-20 reps with that weight. If you complete this task you are going to get a tremendous boost of your testosterone levels.
3. Avoid Stress
When the body is in stress it releases a hormone called Cortisol. Cortisol is only going to help you increase your fat levels and decrease your muscle mass, lets not forget your testosterone. Avoiding stress becomes crucial for maintaining or boosting muscle gains.
Make sure you get a good 6-8 hours of sleep. Avoid overtraining at the gym. And give your body a full day to relax, without doing anything.
4. Avoid Foods That Are Going To Spike Your Blood Sugar Levels
Researchers found that 80 grams of pure glucose, results in the spike in blood sugar, was enough to drop your testosterone levels 25%.
Make sure that the carbohydrates you take are complex, not simple (White bread, White pasta, White sugar).
Complex carbohydrate sources are: 100% Whole Grain Bread, 100% Whole Wheat Bread, and Vegetables.
5. Zinc Intake
A zinc deficiency predicts lowered testosterone levels in the male body. Don’t take too much of the mineral, it will not help you boost your T levels beyond the normal.
Great sources of Zinc are:
Low fat roast beef
80% Dark chocolate