Did you know that starting in your twenties your testosterone levels begin to decrease? In fact, one in four men over 30 have low levels, and around 5% of them even have negative symptoms from it.
Luckily, there are easy ways to boost testosterone!
Testosterone isn't just important for your health, but it also has a great impact on your muscle growth. Here are 4 ways that you can increase your levels and improve your fitness.
1. Exercise Regularly
While all exercises encourage your body to produce testosterone, there are some workouts that are better than others.
The best workouts for an added boost towards your testosterone are high-intensity ones or ones that involve heavy weights.
On the other hand, you'll want to avoid long slow cardio workouts like jogging or biking. These can have a negative effect on your testosterone increase.
2. Eat Right
The next step to improving your levels is to eat the right food and avoid the wrong ones. Some of best foods to eat are:
- Foods high in protein
- Vegetables in the cabbage family
- Fats like omega-3s
Protein is a great way to build muscle mass. Foods that are high in protein include eggs, lean beef, poultry, dairy products, and pork.
A great way to get extra protein into your diet is with protein shakes. Not only are they a refreshing treat but they can help you build muscle quickly as well. Find out what is the best post workout protein shake for you.
Vegetables in the cabbage family include foods such as brussels sprouts, kale, collards, watercress, and more. These foods help improve your health, increase your testosterone and suppress estrogen.
Fats like omega-3s can be found in fish and oils. When you are focused on bodybuilding and muscle growth, 10% of your daily calories should come from saturated fats like these.
The number one item that you should avoid is alcohol. Alcohol impairs the production of testosterone, especially when used excessively.
3. Schedule Rest Days
Workouts are vital to boost testosterone, but it's also important to have rest days. Specialists recommend having one day a week set aside for recovery. On this day, you shouldn't do any cardio or other types of exercise.
Along with these rest days, you also need to make sure that you are getting enough sleep. While you sleep, your body is able to recuperate and produce important hormones, such as testosterone.
Aim for 7 to 8 hours of sleep every night or perhaps even more, if you had a particularly heavy workout day.
4. Supplement Smart
While there are hundreds of different supplements on the market, it's important to remember that not all of them are created equal.
Watch out for offers that make enticing promises that seem too good to be true. If you feel confused just check out our guide for understanding supplements and how they build muscle.
The most important thing to remember when trying to improve your testosterone levels is to do it logically. Only take the best supplements and avoid taking more than the recommended amount.
In fact, too much testosterone can manifest itself into estrogen. Too much testosterone not only has a negative effect on your muscles but is damaging to your body as a whole.
Boost Testosterone Naturally
As you age your testosterone will naturally decrease, but that doesn't mean your muscle mass has to.
You can convince your body to continue producing testosterone through good health habits, such as exercising, eating smart, sleeping, and taking testosterone boosting supplements.
Still looking for ways to improve your testosterone levels? Leave us a comment below!