Testosterone can be deemed as the "holy grail" of growing muscle, if there was one substance. The most important hormone for building muscle is testosterone; it determines how much muscle a person can build. These are only a tiny handful of the abounding spectacular benefits that come with increased testosterone levels: Increased muscle size and strength, decreased levels of "bad" cholesterol, increased sex drive and sexual endurance, improved mood and decreased body fat levels.
Sounds pretty good, doesn't it? Well it is, and in this article I'm going to outline 10 simple steps to naturally raise your testosterone levels and achieve all of these incredible benefits. While these steps will not result in "steroid-like" muscle gains, they will definitely contribute to your overall bottomline results.
1) Utilize combination exercises as the foundation of your fitness routine. I'm talking about the basic, bread-and-butter lifts such as squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. Going to the gym and following the training that places your muscles under the largest quantity of pressure will compel your body to add to testosterone production.
2) Always put forth maximum exertion and intensity when preparing. You must be willing to really push your body to its physical limits if you hope to build muscle. The more stress you put on your muscles in the gym, the more testosterone your body will create.
3) It is necessary to train your legs with the same intensity with which you train your upper body. As you might already know, you can stimulate the growth in the back of your chest as well as arms, by doing some intense leg training. This is partly because your testosterone increases from your leg training.
4) Increase your EFA consumption. Sources such as peanuts and avocadoes, will be the source of Essentail Fatty Acids. One interesting way of naturally boosting testosterone levels is through the regular use of olive and canola oils in one's diet.
5) 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.
6) Limit your consumption of alcohol. Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try to limit your "binge drinking" nights and keep your alcohol consumption in moderation.
7) Up your dietary consumption of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.
8) Lower your daily stress levels. Being overly stressed stimulates the release of "cortisol", a highly catabolic hormone that will cause your testosterone levels to plummet.
9) You should try to increase your amount of sexual activity. An increase in the production of oxytocin is brought about by sexual activity as well as causing more endorphins, which also increases testosterone levels.
10) Make sure to get adequate sleep every night. A lack of sleep contributes to cortisol production, and this will lower your testosterone levels.
Start implementing these techniques on a consistent basis and you should experience a noticeable increase in your muscle size and strength gains. - 14915
Sounds pretty good, doesn't it? Well it is, and in this article I'm going to outline 10 simple steps to naturally raise your testosterone levels and achieve all of these incredible benefits. While these steps will not result in "steroid-like" muscle gains, they will definitely contribute to your overall bottomline results.
1) Utilize combination exercises as the foundation of your fitness routine. I'm talking about the basic, bread-and-butter lifts such as squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. Going to the gym and following the training that places your muscles under the largest quantity of pressure will compel your body to add to testosterone production.
2) Always put forth maximum exertion and intensity when preparing. You must be willing to really push your body to its physical limits if you hope to build muscle. The more stress you put on your muscles in the gym, the more testosterone your body will create.
3) It is necessary to train your legs with the same intensity with which you train your upper body. As you might already know, you can stimulate the growth in the back of your chest as well as arms, by doing some intense leg training. This is partly because your testosterone increases from your leg training.
4) Increase your EFA consumption. Sources such as peanuts and avocadoes, will be the source of Essentail Fatty Acids. One interesting way of naturally boosting testosterone levels is through the regular use of olive and canola oils in one's diet.
5) 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.
6) Limit your consumption of alcohol. Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try to limit your "binge drinking" nights and keep your alcohol consumption in moderation.
7) Up your dietary consumption of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.
8) Lower your daily stress levels. Being overly stressed stimulates the release of "cortisol", a highly catabolic hormone that will cause your testosterone levels to plummet.
9) You should try to increase your amount of sexual activity. An increase in the production of oxytocin is brought about by sexual activity as well as causing more endorphins, which also increases testosterone levels.
10) Make sure to get adequate sleep every night. A lack of sleep contributes to cortisol production, and this will lower your testosterone levels.
Start implementing these techniques on a consistent basis and you should experience a noticeable increase in your muscle size and strength gains. - 14915
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