How to Boost Testosterone and Take Bodybuilding to the Next Level?
29-09-2017 | Posted By: Chhavi | 2762 View(s)
There is no denying the fact that testosterone is the holy grail of male hormones. It does not matter how much rigorous workout you do at the gym to get lean muscle mass; if you have low testosterone, your efforts will not be fully realised. It is important to have normal levels of testosterone level to build muscle mass. And it is a fact that as you age, your testosterone levels start to drop. Nevertheless, it is not a myth that it is important to boost testosterone levels for bodybuilding because it is one of the major body-building hormones in the body. Are you wondering how to boost testosterone? Let’s explore!
How to Boost Testosterone for Bodybuilding?
1. Say ‘No’ to Stress
In order to boost your testosterone levels, it is important that you stop taking stress. If you want to build muscles and lose fat, then know that stress is your enemy. Nowadays, people take a lot of stress due to work problems, relationship problems and so on; which releases the stress hormone, cortisol in the body. This stress hormone takes away all the goodness of testosterone by reducing the release of testosterone in the body. Stress and high cortisol are also linked to increased food intake and weight gain; both of which affects your testosterone levels negatively.
So, the answer to your question ‘How to boost testosterone’ is that you should stop taking stress. Some of the effective ways to combat stress are: Eat a healthy diet, meditate, exercise, laugh, get a good sleep and surround yourself with positive people. Winning the battle with stress can improve your health and testosterone levels and help you build muscle mass quickly and more effectively.
2. Give Up Sugar
Eager to know ‘how to boost testosterone?’ Just give up sugar! Sugar is considered one of the worst foods for health. It does not only make you gain weight but also disrupts your natural testosterone levels. So, beware of that cake or candy that you eat! Every time you give yourself a little sugar treat, your testosterone level drops. So, if you want to increase the level of testosterone in your body, it is best to limit the intake of sugary foods. Any which ways, sugar is not at all healthy for you; so why not give it up and build muscle to look handsome! I know you want to look sexy in those ripped muscles, and for that, you need to boost your testosterone levels. Quit sugar and build muscle!
3. Eat Good Fats
Another easy way to increase testosterone levels is including healthy fats to your diet. A study was published in the Journal of Applied Psychology, which claimed that eating a diet rich in monounsaturated and saturated fats increases the testosterone levels in the body.
To boost your testosterone levels naturally, it is important to eat a diet packed with healthy fats on a daily basis. But, stay alert, my friends! Experts say that you must keep in mind not just the amount of fat you eat, but also the type of fat because unhealthy fats can cause more damage than good.
Olive oil, avocados, peanut butter and almonds contain quality monounsaturated fats. On the other hand, foods loaded with saturated fats include red meat, egg yolk, dark chocolate, coconut oil and cheese. So, add these healthy foods to your diet and boost your male testosterone hormone.
4. Get Enough Sleep
So, when I am answering the question ‘How to boost testosterone’; there is no chance I will skip such an important point! It is important to focus on your sleep too if you want to build muscles. It is because the quality of your sleep has a major impact on your testosterone levels. Did you know that sleeping for just 5 hours per night can reduce your testosterone levels to 15%? Shocked, right? Various studies found a strong connection between sleep and testosterone levels. A study found that for an additional hour of sleep you get, your testosterone levels rise 15 percent higher, on average. Experts say that it is good to get around seven to ten hours of sleep every night to boost your testosterone levels.
5. Do Smart Weight Training
Weight train not only stimulates muscle growth but also raise testosterone levels. Fitness experts say that multijoint moves using heavier weight for fewer reps elevates testosterone more than any other weight-and-rep schemes.
So, next time if someone asks you, ‘How to boost testosterone’, answer that it can be raised by doing smart weight training. Wondering how to do that? Let me help you! Just keep your weight-training sessions to 4-5 days per week, and wrap up the session in 60-75 minutes. Furthermore, focus on sets where you can do a maximum of 5-8 reps, and reduce your rest periods to 2 minutes between sets so that you can include more sets in a short period.
6. Don’t Avoid Cardio
Wondering how to boost testosterone? Just do a thirty-minute cardio session every day. It is important to include cardio in your workout regimen to lose fat. But, do not overdo it because it can have a detrimental effect on your muscle mass and can affect your testosterone levels negatively as well. I am not telling you to eradicate cardio from your training session completely, just don’t overdo it. You can perform a moderate cardio exercise such as a jog or fast-paced walk on a treadmill for about 30 minutes. Do not perform cardio exercise more than 30 minutes and do not do more than four days a week.
7. Fall in Love with Protein
You won’t be surprised if I tell you that protein is necessary for bodybuilding. Because, of course, you know that already! But this may come as a surprise that eating protein-rich diet can elevate testosterone levels too. So, add dairy, eggs, milk, etc. to your daily diet to increase your protein intake. You must consume at least one gram of protein for each pound of your bodyweight every day and try to get about 30 % of your total calories from protein each day. For instance, if you consume 4000 calories per day, then you should consume up to 400 grammes (1200 calories) of protein per day.
8. Get a Dose of Vitamin D
Want to know how to boost testosterone? Just get your daily dose of vitamin D, and you will see your testosterone levels getting increased. Many researchers suggest that vitamin D works as a natural testosterone booster. So, eat foods loaded with vitamin D such as fish, dairy products, egg yolks, cereals, soy milk, orange juice and so on. Also, get some sunlight because it is one of the best ways to get a dose of vitamin D.
9. Exercise More
It is an interesting fact that exercise can boost your testosterone levels. According to a study, people who exercise on a regular basis have higher testosterone levels as compared to those who do not exercise regularly. Also, many studies claim that exercise boost testosterone levels, fitness and reaction time in the elderly.
According to the latest study, increased physical activity is even more beneficial than a weight loss diet for boosting testosterone levels in obese men.
So, what does it mean? It simply means that you need to get up and get moving if you want to elevate your testosterone levels. Lifting weights are one of the most effective exercises for testosterone. High-Intensity Interval Training (HIIT) is also beneficial for increasing your testosterone levels.
10. Say ‘Hi’ to Cholesterol
That’s right, if you want to boost your testosterone levels, you must maintain your cholesterol levels. Wonder why? Well, because testosterone is derived from cholesterol! Include foods such as butter, cheese, milk, yoghurt, coconut oil, ghee and so on to maintain your cholesterol levels.
These are the top 10 ways to boost testosterone levels for bodybuilding. Try these tips to increase your testosterone levels and gain muscle mass.
‘Fitness is not 30% gym and 70% diet. It is 100% dedication to the gym and your diet.’