The power related to testosterone is regarded as almost mythical. This is due to the fact that it is able to burn fat in the body plus boost muscle along with various other benefits. Some of these include improved energy, mood, libido, sleep, overall quality-of-life and health. However, many men begin to experience a decline of testosterone level from the age of 30 onwards, which places them at greater risk for reduction in muscle mass, impairments in sexual functions, lowered mineral density, obesity, type 2 diabetes and heart disease.
The top ways to boost testosterone levels include:
•Eating more fats
•Consuming vitamin D and zinc
•Choosing multi-joint movements when exercising
•Shortening the rest periods
•Getting more sleep
Eat Fat And Boost Testosterone
Often believed to be the “physique destroyer”, dietary fat is actually a critical component in optimizing testosterone production naturally. The days are gone when thinking that fat is associated with cholesterol levels that are elevated or heart disease. It is now recognized as one of the best ways to increase depleted testosterone levels. One of the studies in the “Journal of Applied Physiology” has discovered that the diets that contained a higher amount of saturated and monounsaturated fats prove to have an increase in testosterone levels.
Include Cholesterol In The Diet
Testosterone is actually derived from what we know as cholesterol. Which means that if a man’s diet does not include or is lacking in cholesterol the testosterone levels are usually lower. Specific research demonstrates that there is a strong bond between HDL cholesterol levels and “free” testosterone levels. The best cholesterol-containing food types include those that have high saturated fats. These include whole eggs, lobster, squid, shrimp, seafood and red meat.
Use Testosterone Boosting Supplements
There are various supplements available on the markets today. However, when looking for the best type of testosterone boosting ingredients, the supplement should contain one or more of the following:
•Testofen ( Fenugreek extract)
•D-Aspartic Acid (DAA)
You can also buy specific supplements called testosterone boosters that are aimed at people trying to stack together these different supplements and increase testosterone levels. For more on this read this Prime Male review by Best Testosterone Booster Guide.
Choose Multi-Joint Free Weight Movements
Just like the diet of a man has a great influence on testosterone levels, so too is the way in which a man trains or exercises. Extensive research has gone on to prove many times that high-intensity training using weights is able to stimulate testosterone secretions. However, it is also important to choose the correct exercises. Essentially, when stimulating more muscle mass, the more testosterone will be produced. This means choosing multi-joint exercises such as deadlifts, bench presses and squats.
Long Workouts Are Not Better
Another important aspect of exercising or training that has a direct influence on testosterone levels is the time span of a workout. Exercise routines that extend past 60 minutes can initiate Cortisol levels which will result in a decrease in testosterone. In addition, research has proven that shorter rest periods that occur between sets elicit an increase in the acute hormonal responses. To maximize the testosterone response it is advisable to keep the rest periods shorter and workout routines under an hour or less.