How to Increase Testosterone ( Step by Step with Naturally )
How to Increase Testosterone .Increase Testosterone levels, there are several natural ways. Exercise and Lifting Weights, Eat protein, fat and carbohydrates. Minimize Stress and Cortisol Levels to Increase Testosterone. Get Some Sun or Get Vitamin D Supplement. Get Vitamins and Mineral Rebates. Get plenty of restful, high-quality sleep. In this article, you will learn what testosterone means, how to Increase Testosterone hormone .
If you are studying bodybuilding or are generally interested in health issues, you have heard of the How to Increase Testosterone hormone. Playing a key role in fat and muscle metabolism, this hormone is ideal for a healthy life. But unfortunately a lot of people are suffering from this hormone deficiency.
How to Increase Testosterone with natural ways?
Lets Look our list :
1) Consume more healthy fats
Low fat feeding is a very ideal way to reduce hormone production. So you should have consumed enough oil. Healthy oils form building blocks for testosterone production. At least 30-40% of the calories you get daily should come from healthy oils such as olive oil, coconut oil, butter, red meat, nuts and so on.
The biggest mistake you can make is to consume fats as harmful or lose weight and consume less. Research shows that when the daily fat consumption falls below 40%, the testosterone level begins to decrease and the testosterone level of those who consume less fat is lower.
It has been told us that the oils have been bad for years, but this is not real.
But the kind of oil you eat is very important. Saturated fats, animal fats, monounsaturated fats, olive oil, canola oil, and especially coconut oil Increase testosterone levels. You should eat plenty of meat. These are foods that Increase testosterone.
But already quite unhealthy oils such as corn oil, soy oil, margarine, sunflower oil reduces the level of testosterone!
2) Stay away from Sugar and Carbohydrates as much as you can
According to research, high blood sugar can reduce the Increase testosterone level by up to 25%. What will increase blood sugar? Carbohydrate foods, especially sugar. Eat carbohydrates as much as you need daily.
If you are not doing high intensity sports (weight training, football, basket, running etc) 150 grams of carbohydrate per day will be more than enough for you. If you are only doing this sport you need more carbohydrate.
And try to get your carbohydrates from the low glycemic index, that is, the blood sugar slowly rising. Examples include oats, bulgur, pasta and all kinds of vegetables.
Vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower and black cabbage contain a substance called IC3, which regulates estrogen metabolism in men and maintains the optimum level of Increase testosterone . That is to say, these vegetables are among the nutrients that Increase testosterone.
Sugar is an addictive substance and it is a bit difficult to leave but you can accomplish it. Consumption of sugar and excess carbohydrates is one of the major reasons for overweight and overweight also reduces increase of production.
3) Sleep very well and Be careful of your sleep!
There is an important relation between testosterone and sleep. Sleep was extremely important for health, and it would be abnormal to actually affect the hormone level. People do not want to spend time working or watching TV or hanging out on the internet, but this is a terrible mistake.
In a study conducted, it was observed that men who had been sleeping for 5 hours at night had decreased by 10-15% of the hormone level during the day.
Insomnia also makes it easy to gain weight and causes you to lose more muscle during the diet. Take 200-300 milligrams of magnesium before sleep to relax both your muscles and deep sleep, and at the same time increase your hormone level.
4) Make Body building Work hard and try hard
Weight work will Increase testosterone level. , but you really need to “work hard”. So getting up and doing 20 repetitive moves will not help you much. To Increase testosterone level you have to work 1-8 times, so you have to find a high weight that you can do up to 8 times.
One thing you need to be aware of is that you make multi-body movements, movements that work more than one muscle and joint at the same time.
Movements such as squat, deadlift, bench press, overhead press, barbell row. Barbell Curl, who runs a single muscle group, moves like the Triceps Pushdown do not Increase testosterone level much.
If you only work too long (more than 1 hour), hormone decreases and instead cortisol hormone starts to Increase testosterone , which further decreases testosterone level.
5) Lose weight
Research shows that overweight can significantly reduce testosterone levels. When you lose weight, you will also reduce risks such as cancer, heart disease and diabetes. To lose weight, avoid processed and artificial foods like sugar, bread, refined carbohydrates.
Be careful to consume more protein. Also, be sure to calculate your daily calorie intake and try to get lower calories than you need. It’s like a vicious cycle of testosterone sparing and overweight.
6) Vitamins and Minerals which Increase Testosterone
Some vitamins and minerals have a very important role in the production of hormone . At the beginning of these are D vitamins, zinc and magnesium.
Vitamin D: Vitamin D is a very important vitamin for health and is very important for the level of homone . In one study, a group of men with low hormone levels were given 3332 IU D / day for 1 year and at 1 year there was a 20% Increase testosterone levels in these individuals!
Vitamin D is important for the release of increase from the androgen glands and for the testosterone to not turn into the estrogen hormone.
The best way to get enough vitamin D is to go out to the sun. If you can not go out to the sun, take a 2000 IU D vitamin supplementi per day.
Zinc: Zinc is a very important mineral responsible for the production of important growth hormones such as testosterone and IGF-1. Zinc sickness causes the increase level to drop, and according to some studies zinc deficiency has a link to cancer.
Increase Testosterone levels are increasing when males with low male hormone levels receive zinc supplements for 6 weeks.
Zinc-rich foods: Meat, fish, milk, cheese, beans.
If you use it as a supplement, do not exceed 40 milligrams per day.
Magnesium: Magnesium deficiency is associated with a higher body fat ratio both in women and men. Magnesium deficiency also causes testosterone levels to drop. Daily magnesium requirement is about 400-500 mg for an adult male.
7) Reduce stress
Stress causes an increase in cortisol hormone and cortisol hormone also hinders the effects of testosterone hormone.
In modern society, we live under a lot of stress, and chronic stress also prevents testosterone effects in the long run. Getting rid of the struthenian is not as easy as it sounds. You can develop your own methods or consult a doctor.
8) Stay away from alcohol and especially from beers
Alcohol accelerates estrogen conversion of testosterone. Also, when you take alcohol, a substance produced in the liver reduces testosterone production. Dude’s bad beer.
The beer is full of substances with estrogen effects. Perhaps because of this, the bodies of the men who are constantly drinking beer are like pregnant women.
It’s okay if you drink once a week. But if you regularly use alcohol, your testosterone level will definitely decrease.
9) Use BCAA before start body building
Studies show that getting BCAA increases the testosterone level just before bodybuilding. And this rate is exactly 50%. BCAA supplements also accelerate recovery and muscle building after work. BCAA helps the cortisol hormone to decline more quickly after body building.
10) Use Supplements to Increase testosterone
If your financial situation is suitable, you can use Increase Testosterone supplements. It is important to note that these are not Increase Testosterone drugs. There are important differences between drugs and supplement.
Supplementler is just one of the food supplements. It’s not drugs. You can review the following increase hormone enhancer supplements by clicking on the links.
What is Testosterone?
Testosterone (male hormone) is a group of male hormones belonging to the androgen class. These hormones are also called steroid hormones. Although the hormone is also produced in women, there are much less testosterone in the body of women than in men. Hormone production is controlled by the hypothalamus and pituitary gland in the brain.
Actually, this hormone that makes a baby grow up as a man. Normally, every person starts living in the mother’s womb as a female (girl). After 8 weeks, the Y chromosome triggers hormone secretion and the testosterone level secreted by the mother causes the sex of the baby to return to man.
This hormone balance in the mother’s womb lies at the root of being a “transvestite”, that is, a baby born to a man who does not feel like a girl in the future.
What is the role of Testosterone ?
Testosterone regulates sexual desire, bone and muscle density, fat distribution, energy level and red blood cell production, promotes the development of masculine characteristics, and plays a key role in the repair of muscle tissue and the burning of fat after bodybuilding work.
As age progresses and hormone diminishes, the use of fat as energy becomes more difficult and the person begins to gain weight. The hormone has a lot of functions in the body, and writing all of them is outside the scope of this article.
In males, testosterone levels start to decrease after age 30. And nowadays, about one in four men are suffering from low male hormone.
Indication of lack of testosterone
- Low sex request
- Heart disease
- Weight gain
- Muscle loss
- Reduced physical performance
What should be the ideal hormone level? The ideal level is 270-1070 (ng / dl) for an adult male and 15-70 (ng / dl) for a female. As I said, this Increase testosterone ratio starts to decrease by 1% each year after age 30.
To find out about the Increase testosterone level, you can go to the doctor and take a testosterone test. If you have a biological problem, your doctor may administer testosterone deficiency treatment.