How Can I Boost Testosterone Explained
Testosterone is a hormone that is critical to men’s very important for many aspects of life. You need to have normal levels to build muscle, keep our body fat levels at an acceptable level, sustain energy and positive mood and drive our libido. The bad news is once we start to get older and age our natural testosterone levels start to diminish. Scientists have proven some of the negative side effects to this include the following; depression, weight gain, loss of libido and tiredness.
Ok so that is the bad news but now I will give you good news how sweet is that? I am going to share with you 8 tips (research proven) to help increase your body’s natural test levels and then give you a couple of products that will help as well.
1. Lose Weight
I would rank this one at the top because of its importance in relation to your T levels. Also, keep in mind by losing weight you also reduce the possibility of diabetes, cholesterol and even heart disease so as you can see it makes sense to lose weight for several reasons.
Pumpd Solution: Eat fewer processed carbohydrates like sugar and wheat flour. Replace them with fruits and vegetables, eat enough protein to build muscles and healthy fats.
2. Weights Start Lifting Them
Studies show that lifting will naturally boost T levels. If one of your main objectives is to increase T levels start with heavier weights at lower reps like 5-8 reps. One exercise that greatly boosts our natural production are deadlifts just make sure you study the form before you start trying to be a power lifter champ. When your doing these sets keep your rest time between sets down between 60-120 seconds.
Pumpd Solution: Do full body workouts at least 3 times a week.
3. Hill Sprints & Sprints
Sprints are an awesome way to boost your T levels and if you trying to cut read up for further details on this post. When doing these sprints do them for 7 seconds and each sprint you do incrementally increase the time and this will last long after your workout.
Pumpd Solution: Do sprints either after your weights or on day offs. If you have a bad knee or knees you can do biking if that helps but for best results do it at least 2-3 times a week.
4. Vitamin D
Scientist have found that men that have low vitamin D levels in their blood also resulted in having low levels of testosterone. So many men think they are getting their daily recommended allowance but you would be surprised about 84% are not.
Pumpd Solution: You should be shooting to get 2k-5k IUs of vitamin D3 but you can check with your doctor to see where your levels are. My solution I provide is a high quality vitamin pack or just a great multivitamin like this by Muscle Pharm.
5. Stress – Get Rid of it….
Stress is a killer in so many ways like you lose sleep, it increases cortisol (this stops T production) which drives more belly fat and so on and so on. Stress is driven for many of us in different ways like our jobs, our relationships, money issues or personal life issues.
Pumpd Solution: Ok so I have had several mentors in life and have picked up different things along the way. Here is one great saying I picked up that I love!
If you are DEPRESSED, you are living in the past.
If you are ANXIOUS, you are living in the future.
If you are at PEACE, you are living in the present.
Other things you can is to read, meditate or take a nap to forget and get your mind off of what is stressing you out (basically learning not to sweat the small stuff). To add some humor here to show you I love this meme.
6. Sugar – Drop it
Eating foods high in sugar rapidly increase your blood sugar levels which may not mean much but let me break down the effects (for every action there is a reaction). By spiking your blood sugar levels you in turn just plummeted your T levels. Scientist have discovered that meals high in sugar can decrease testosterone levels by as much as 25%!! So think about this…. If you are constantly a “sweet tooth” you are only keeping this cycle going which would mean T levels are low most of the time. Pumpd Solution: Ditch sugary meals and drinks. Learn to eat clean with one of these posts.
7. Eat Fat (Fat Doesn’t Make you Fat)
Your body needs fat in order to synthesis testosterone levels but let’s make sure we are perfectly clear on fats. I am talking about healthy fats I break it down to a science here in this post. Target and eat monounsaturated and saturated fats. Pumpd Solution: Eat more fat check out article to see full list but think almonds, avocados, etc
8. Sip on Your BCAA’s Prior To & During Workouts
New studies show taking BCAA’s before working out will help increase test levels along with reducing post workout soreness and assists with building muscle faster. Pumpd Solution: Ingest (either pill or drink) ~5-10 gm. with water or your favorite beverage prior, during and after workout. Here are the most common ones I drink, here.
You now have 8 tips which were scientifically proven to boost test levels and this is for those of you that want to create a new lifestyle which has a positive correlation on your health. Now for those that want more of an instant boost while taking these 8 tips on I suggest you supplement with one of these three here.
Want to see the entire selection and make your own decision see over 20 of the ones we carry here. Smoothie time!
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