If I could show you how to increase your testosterone levels free of charge, would you be interested?
I thought so.
Increased testosterone is associated with a plethora of benefits! Here’s just some of them…
- More lean muscle
- Increased strength
- Increased energy levels
- Less body fat
- Better sex
Basically, if you have more testosterone circulating, you’ll have more muscle and more potential to build further new muscle.
GREAT! So how do we do it?
Below I’ve listed 7 ways to boost your testosterone levels naturally.
(1) Get Lean. Body fat has an adverse effect on testosterone levels. More adipose tissue leads to higher levels of estrogen (via aromatase). Getting lean has a very positive compounding result on your body…
Get lean => lower estrogen => more testosterone=> build muscle more easily => more muscle=higher metabolism => Increased ability to STAY lean and build even more muscle
This is why the conventional tactic to “bulk up” first then cut isn’t necessarily the best strategy. When people ask me about possibly starting ‘Total Six Pack Abs‘ but are unsure as to whether or not they should add more mass first, I reply that it’s a matter of choice.
Both strategies are fine. In fact, in my earlier days I wish I hadn’t been poisoned with the ‘eat big to get big’ mantra. I developed a pretty huge gut that took a lot of hard work to get rid off. You can’t stimulate growth with extra calories and remember that there are only 600 calories in a pound of muscle.
(2) Go To Failure. There is a positive correlation between intensity of effort and testosterone production. The more muscle fibers you can recruit, the more T production there will be. As I stated in this article, maximum muscle fiber recruitment comes from training to muscular failure and involving those type 2b fast twitch fibers.
(3) Use Compound Exercises. Using compound exercises i.e. exercises that involve rotary motion around more than one joint, involve multiple muscle groups simultaneously . This SYSTEMIC stress on the body stimulates more T production.
Note: I am not a fan, however, of compound-only routines. Squats and deadlifts are great, but biceps that ‘pop out’ when you supinate your hand are developed by isolating that muscle group while complementing with compound exercises.
(4) Eat Fat. You have to eat fat. Fat is required for the production of testosterone. This is why low-fat diets are very undesirable for the person wishing to add pounds of new muscle. Even people eating a high-carb diet like my GLAD diet, still need to eat dietary fat. In this case, your fat would come primarily from poly and mono-unsaturated fats, but some saturated fat is required too.
Here Are Some Great Sources Of Dietary Fat :
- Olive Oil
- Red meat (low-carbers can have more of this than high carbers)
- Real butter (low-carbers)
- Coconut oil (contains an abundance of medium-chain triglycerides)
(5) Supplement with Vitamin D. A study of 165 participants saw them take either 3332 IU of vitamin D or a placebo. Testosterone values were at the lower end of the reference range, for males aged 20-49 years, in both groups before the study. Compared to baseline values, a significant increase in total testosterone levels (from 10.7 ± 3.9 nmol/l to 13.4 ± 4.7 nmol/l; p < 0.001), bioactive testosterone (from 5.21 ± 1.87 nmol/l to 6.25 ± 2.01 nmol/l; p = 0.001), and free testosterone levels (from 0.222 ± 0.080 nmol/l to 0.267 ± 0.087 nmol/l; p = 0.001) were observed in the vitamin D supplemented group. By contrast, there was no significant change in any testosterone measure in the placebo group.
(6) Relax & Chill Out. You may be aware of cortisol, a catabolic or ‘break-down’ hormone. Released in higher levels during a stressful ‘fight or flight’ response, you want to keep this guy in check. If you live a stressful lifestyle, you can expect higher levels of cortisol and lower levels of testosterone. Take some time out for yourself every day, listen to calming music, get 8 hours sleep a night. If you’re spiritual, dedicate a portion of your day to that.
(7) Take it easy on the booze. Apart from slowing down fat loss by up to 73%, alcohol also reduces T production and increases estrogen levels. I’m not talking about a beer or 2, it’s binge drinking that causes the problem. So take it easy at the weekends!
Remember that the factors that create success in bodybuilding are interdependent i.e. you can’t get one thing right while getting everything else wrong and expect success. You need a lifestyle change.
This begins with the ROCK-SOLID DECISION to change your life. An unerring commitment to transformation. If you haven’t already made that choice, do it, TODAY. It’s never too late to start over!
image credit: Testosterone Booster