5 Ways To Increase Your Testosterone Levels Naturally And Gain More Muscle


Ball-and-stick model of the testosterone molec...
Image via Wikipedia

The male species from the human race has a steroid hormone that is released from the testicles and runs trough our veins. Testosterone has a lot of pluses for the human body. It affects the kidneys, the brain, mental energy, blood pressure, and other. But the one part that we are going to take a look at today is how can it affect our muscle gains, how it can aid us, and how to increase our testosterone levels naturally without the use of steroids.

Testosterone plays the lead role as the one hormone in the male body that is going to help you build muscle mass. There are a lot of ways you can increase the flow of this “muscle building gift” in your blood, naturally.

1. Eat More Healthy Fats

Research has shown that men who ate food rich in healthy fats like polyunsaturated fats and monounsaturated fats had the highest testosterone levels. (sources: Nuts, Olive oil, Coconut oil, Seeds)

This does not mean that you should start eating all kinds of fats in big doses. High amounts of trans fat and saturated fat are going to destroy your chances of ever reaching a high level of testosterone. (sources: Burgers, French fries, Cakes, Some Pizzas)

Do not follow the advices from “pro bodybuilders” that claim you should not consume any fats while you are losing weight. If you do so you are going to start losing muscle mass as well as bone mass, which is not healthy for your body.

2. Lift Heavy

Resistance training is stimulant of testosterone production. But if you really want to boost your T levels you will have to lift heavy, with low reps, and high repetitions.

There is a little trick that you can use with the exercise called Deadlift. Take a barbell at the gym and worm up first. Do 1-2 sets of 20-30 repetitions with medium weight. On the third one you are going to increase the weight so you can only perform ten reps. The trick is that you are going to push your self trough and do 15-20 reps with that weight. If you complete this task you are going to get a tremendous boost of your testosterone levels.

3. Avoid Stress

When the body is in stress it releases a hormone called Cortisol. Cortisol is only going to help you increase your fat levels and decrease your muscle mass, lets not forget your testosterone. Avoiding stress becomes crucial for maintaining or boosting muscle gains.

Make sure you get a good 6-8 hours of sleep. Avoid overtraining at the gym. And give your body a full day to relax, without doing anything.

4. Avoid Foods That Are Going To Spike Your Blood Sugar Levels

Researchers found that 80 grams of pure glucose, results in the spike in blood sugar, was enough to drop your testosterone levels 25%.

Make sure that the carbohydrates you take are complex, not simple (White bread, White pasta, White sugar).

Complex carbohydrate sources are: 100% Whole Grain Bread, 100% Whole Wheat Bread, and Vegetables.

5. Zinc Intake

A zinc deficiency predicts lowered testosterone levels in the male body. Don’t take too much of the mineral, it will not help you boost your T levels beyond the normal.

Great sources of Zinc are:
Oysters
Veal Liver
Sesame butter
Low fat roast beef
Watermelon seeds
80% Dark chocolate

Advertisements

19 comments

  1. good stuff guys. any more info about gaining muscle mass would be helpfull. and what is the best brand of protien milkshakes, for building muscle mass, and keeping my weight down. martin.

    Like

    • Thank you Martin I really appreciate this. Protein milkshakes (protein powder shakes) are not going to help you gain muscle, they are not anabolic steroids. They are helpful (whey protein) for after your workout. Whey protein is a fast acting protein that goes to your muscles and starts repairing muscle tissue. I would go with the 100% gold standard whey protein or the ABB Pro whey protein, you choose.

      Like

  2. Attractive component of content. I just stumbled upon your
    weblog and in accession capital to say that I acquire in fact enjoyed account your blog posts.
    Anyway I will be subscribing in your augment and even I fulfillment you get admission to persistently fast.

    Like

  3. I rarely drop remarks, but i did a few searching and wound up here 5 Ways To
    Increase Your Testosterone Levels Naturally And Gain More Muscle | TheBodybuildingBlog.
    And I actually do have 2 questions for you if it’s allright. Is it just me or does it give the impression like some of the responses come across as if they are left by brain dead people? 😛 And, if you are posting on additional sites, I’d like to keep up
    with anything fresh you have to post. Could you make a list of the complete urls of
    all your communal sites like your twitter feed, Facebook page or linkedin profile?

    Like

  4. Thanks for your personal marvelous posting! I certainly enjoyed
    reading it, you’re a great author. I will make sure to bookmark your blog and will eventually come back later in life. I want to encourage yourself to continue your great work, have a nice morning!

    Like

  5. What i do not realize is in truth how you’re now not really much more smartly-liked than you may be now. You are very intelligent. You realize thus considerably in terms of this subject, produced me for my part consider it from so many numerous angles. Its like women and men don’t seem to be interested except it is one thing to accomplish with Woman gaga!

    Your personal stuffs nice. All the time maintain it up!

    Like

  6. I’m amazed, I must say. Rarely do I come across a blog that’s equally educative and engaging, and let me tell
    you, you have hit the nail on the head. The issue is something too few folks are speaking intelligently about.

    I’m very happy I found this in my hunt for something relating to this.

    Like

  7. Excellent items from you, man. I’ve take into account your stuff previous to and you are simply extremely excellent. I actually like what you have bought here, really like what you’re saying and the way through which
    you assert it. You make it entertaining and you
    continue to care for to keep it smart. I can not wait to learn far more from you.
    This is actually a terrific web site.

    Like

  8. Its such as you read my thoughts! You seem to understand so much
    about this, such as you wrote the book in it or something.
    I think that you just could do with a few % to drive
    the message house a bit, but instead of that, that is magnificent blog.
    A great read. I’ll definitely be back.

    Like

  9. Simply wish to say your article is as amazing.

    The clarity in your post is simply excellent and i could assume you are an expert on this subject.
    Well with your permission allow me to grab
    your feed to keep up to date with forthcoming post.
    Thanks a million and please carry on the rewarding work.

    Like

  10. I’m glad I finally stumble upon your website. The ingredients in the pills that boost testosterone production and stimulate the organs below the bladder area. This leads to enhanced sexual desire and improvement in the quality and quantity of semen.

    Also, as the organs below the bladder are strengthened, the contractions increase during an ejaculation. The ejaculation does not stop till the last drop of semen is expelled, and this factor makes sexual encounters mind-blowing-ly pleasurable.

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s