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and muscle stamina. A great workout program, strict dedication to your
workout routine, and discipline will all help you gain the results you
need in the gym and to help you reach your fitness goals - however,
increasing your testosterone naturally will helps the process. I am
not by any means endorsing the use of steroids or other
artificial/illegal chemicals, but I do want to share the knowledge
about natural ways to boost your testosterone to help you achieve your
fitness goals. Here is how to do it.
Tips & Warnings
Never take illegal enhancers such as steroids to increase your
testosterone. Doing this is very dangerous, unhealthy, and can
potentially cause you a lot of harm and even fatality.
Instructions
Step 1
Eat 6 meals a dayLearn to eat 6 meals a day instead of three. Yeah,
everyone who is working out or has a fitness routine has heard this,
but how many people actually stick to it. It is very hard to do, and
you have to train yourself to eat 6 meals every 2-3 hours instead of
three massive one. By doing this, you naturally regulate your hormonal
processes and regulate your metabolism by keeping them from
fluctuating or decreasing.
Step 2
Include Monosaturated fats in your dietBelieve it or not, but the most
important macro nutrient to consume in order to raise your
testosterone is fat. Fat has influence on every hormonal process in
the body and regulate your hormonal processes. Healthy mono saturated
fats are the key to everyone's hormonal health. Essential Fatty Acids
from sources such as peanuts, avocados, fish and healthy oils like
flax seed, olive and canola are a great way to naturally boost
testosterone levels.
Step 3
Sleep at least 8 hours a dayIncrease your dietary intake of
cruciferous vegetables. Broccoli, cauliflower, radishes, turnips,
cabbage and brussel sprouts have all been shown to dramatically reduce
estrogen levels, thereby raising testosterone. Reduce your intake of
soy. Soy protein raises the body' s levels of estrogen (the main
female hormone) and this has a direct negative effect on testosterone
levels.
Step 4
Sleep 8 Hours a DaySleep at least 8 hours a day. Your body needs the
proper amount of sleep to recover from stress and exercise. A lack of
sleep contributes to cortisol production, and this will lower your
testosterone levels by as much as 40% . To improve your sleep keep the
bedroom cooler, avoid drinking liquids 2-3 hours before bed and use
the bathroom right before going to bed.
Step 5
Reduce StressLower your daily stress levels around the house and at
work. Identify the areas of your life that bring you stress and work
on ways to relax throughout the day. When our body encounters a
stressful situation, it releases cortisol which is a highly catabolic
hormone that drops your testosterone levels.
Step 6
Coumpound Exercises increase testosterone levelsUse compound exercises
as the cornerstone of your workouts. Do the basics like squats,
deadlifts, bench presses, rows, chin-ups, dips, lunges and military
presses. This will place your muscles under the greatest amount of
stress in the gym and will force your body to increase testosterone
production.
Step 7
Stop over-drinkingLimit your consumption of alcohol. Alcohol should
only be consumed in moderation, so now you have yet another physical
excuse for only having a beer or two a week. Alcohol has a dramatic
effect on testosterone levels, so try to limit your drinking behavior.
Step 8
Increase your sexual activity - with one partner! Let's be
safe!Increase your sex life. Sexual stimulation causes the body to
increase the production of oxytocin, endorphin production, and raises
testosterone. It is ideal to have sex at least once a week to maintain
high testosterone levels. Testosterone levels will drop rapidly if you
have been sexually inactive for over a week.
Step 9Take the following natural supplements to help aid in the
production of testosterone.
ZMA: ZMA is the most well known testosterone booster combining three
natural vitamins and minerals into one capsule; Zinc, Magnesium
aspartate and Vitamins B6. The combination of these three vitamins and
minerals when taken as directed, will naturally promote testosterone
production and increase levels enough to help improve your fitness
goals.
Tribulus Terrestris is another well known supplement on the market for
raising testosterone levels. Terestris technically elevates the
Leutenizing Hormone (LH), which stimulates testosterone production in
the testes.
Method of Naturally Boost Male Testosterone