Testosterone is a steroid hormone that stimulates development of male secondary sexual characteristics, produced mainly in the testes. It has functions in almost all physical activity. The amount of testosterone is subject to dietary intake and frequency of intense exercise. However, there are many factors that can lower it, mainly illnesses and imbalances in the body like chronic illnesses, physical injuries, loss of or infection in testicles, obesity, stress, and depression. Individuals that have low testosterone levels will thus find it a lot more difficult to maintain or grow their muscles. Testosterone levels can be increased through proper and intense resistance training, as well as good nutrition. Without it, you would not be able to function or work in the gym for any length of time or level of intensity.
Healthy fats
Of course you need a combination of complex carbohydrates and complete proteins, but you also need hormone-friendly healthy fats as well. Low levels of both unsaturated and saturated fats can lead to low testosterone level. Allocate 10 percent of your daily calorie intake to eating saturated fats and another 10 percent to eating unsaturated fats.
Lifting heavy weights
One thing you should pay attention to is lifting heavy weights. Whether you are lifting low weights at high reps or high weights at low reps, any kind of weight lifting can kick-start your testosterone production substantially. Workouts, like squads, dead lifts, if done at least thrice a week help you to increase your testosterone levels.
More protein
Every workout program places great importance on having a high-protein diet. Firstly, a diet rich in protein from eggs, chicken and other sources is vital for your muscle tissues and fibers to recover instantly from a heavy and intense workout session, in addition to helping it grow and become stronger. Your muscles are made from protein, so it is natural for you to consume more protein to make more muscle and influence high testosterone production.
Abstain from alcohol
It is also useful to stop consuming alcohol altogether. This is because alcohol has the effect of limiting the production of testosterone in the body, as well as causing degradation and inflammation. Alcohol can jeopardize your testosterone production and present many health problems and fitness challenges.
Better sleep
Adequate sleep is one of the most basics of achieving good fitness results along with exercise and nutrition. When you sleep, you put your body on recovery mode, allowing you’re worn out muscle tissues and fibers and bones to restore strength and become energized for the next day. Sleep deprivation and stress can easily go hand-in-hand for being testosterones killers. Lack of sleep will only drag you down a path of weight gain, less muscle and little motivation. For best results, make sure to get 7-8 hours of sleep every day, especially when you work your back or legs. A lack of sufficient hours of sleep will not only deprive you of releasing testosterone in the body to enable muscle recovery, but also make it difficult for you to continue lifting weights with the same intensity and force.
Shorter breaks
It is important to take breaks in between workout sets to give enough time for your muscle tissues to be supplied with oxygen in order to continue doing further exercises. You should never mistake this for taking lengthy breaks. Shorter breaks can be an efficient method of boosting your body’s metabolic rate and providing the impetus for an increased production of testosterone hormones.
