[Not sure what diet and training plan is best for your goal? Take our free quiz and find out in seconds!]One of the toughest things that men have to deal with as they age is the declining levels of testosterone. Testosterone is the male hormone responsible for muscle mass and fast metabolism. By the time men hit 30, testosterone levels start to decline. This puts them at greater risk to different conditions from cardiovascular problems to type 2 diabetes and obesity. Just how important is testosterone? Testosterone is also important for women, as well. Testosterone levels among women also peak during their 20s. Women have traces of the anabolic hormone, though it is only around 10% of what men usually have. Women who lose their body’s testosterone also experience the same problems such as weight gain and sluggish metabolism. But fortunately, there are ways on how you can boost your testosterone levels. Here are some of those simple things that you can implement to boost your body’s testosterone.
[Not sure what diet and training plan is best for your goal? Take our free quiz and find out in seconds!]Eat the right type of dietary fat Dietary fat has been considered by many as a bad thing. However, let’s agree that there are different types of fats that you can consume. Also, fats are needed by the body. Fats are necessary in order to metabolize vitamins A, D, E and K. According to studies, fats can help boost the body’s testosterone level. Consuming controlled levels of quality fats such as coconut oil, egg yolk and olive oil could make a huge difference to how much your body produces testosterone. Choose the right type of cholesterol Testosterone is basically made from cholesterol. Therefore, there’s a strong relationship between levels of testosterone to the amount of cholesterol that you take. But in order to stay healthy, you have to take into consideration the type of cholesterol that you are consuming. According to experts, HDL or high density lipoprotein is the type of cholesterol that you want to incorporate with your meals. It is associated to better cardiovascular condition and weight loss. What types of food usually contain HDL? Fish, vegetables and fruits are among the most popular options for HDL rich meals. Supplementation Supplementation is also important in order to increase your body’s testosterone level. Zinc, vitamin D and Branched Chain Amino Acids are among the most common supplements that you should regularly take to control the androgenic hormone. These are supplements that have been proven effective in increasing testosterone concentration in both men and women. Be smart on your training If you intend to workout, try sticking to programs that have higher volumes, than low-rep-high intensity workouts. It has been proven that 70 to 80 percent of your 1 rep max repeatedly done could illicit the best testosterone response. Also, focus on larger muscle groups of the body. Squats have been proven to increase testosterone levels the most. Also, hitting the large muscles of your upper back could also do the trick. And if you are the type of person who loves to run for hours, you may want to stop this. Long hours of training could decrease the amount of testosterone in your body. As rule of thumb, stick to a 60 minute moderate to high intensity workout instead. Get enough sleep Sleep is just as important as working out. Lack of sleep dramatically reduces your testosterone levels which then triggers body fat formation. To get the most testosterone from sleeping, you should be able to sleep for around 7 to 9 hours in a day. Conclusion The amount of testosterone in the body will eventually drop as we get older. Low testosterone levels have been associated with sluggish metabolism which triggers problems ranging from type-two diabetes to heart conditions. The good news is that you could still find ways on how to naturally increase the body’s testosterone levels.
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