Testosterone is probably the most essential “sex” hormone present in men. But, testosterone is not just about getting an erection. It has a very crucial role to play in the normal lives of men. If a man has a healthy testosterone level, it could be beneficial in many parts of the life. It is known to have a role in having a positive mental outlook, maintaining energy, building strong bones, staying lean, maintaining and building muscle mass.
With the amount of stress people have to deal with in an everyday basis, the testosterone levels are dropping extremely fast. Not only does it drop by 1.5% after they have reached the age of 30 years, but the modern lifestyle choices also take a toll on the hormonal health.
There are several reasons that could be associated to testosterone levels. It could be genetic, where the father or grandfather had a similar or far worse condition. Some of the factors that could be linked to low testosterone levels include:
- Low Libido
- Inability to maintain or gain erection
- Alzheimer’s disease
- Fat gain
- Cardiovascular disease
- Muscle loss
In order to boost the testosterone levels, there are certain steps that you can take. Some of them are discussed below:
- Going to the Gym
One of the best ways to boost the testosterone levels in the body would be through exercise. It can be very useful for unfit, obese, or overweight people. Excess amount of body fat causes low testosterone levels as it could eventually get converted in estrogen. In addition, a sedentary lifestyle could make you lose more muscle weight which further contributes the low testosterone. So, making your way towards being fit by losing excess fat is the key. Take a note that all exercises are not the same. Exercising is definitely better than watching Netflix all day, but you must keep certain guidelines and strategies in mine for enhancing the levels of testosterone in the body.
- Choose Weights over Cardio
Weight training is known to be much effective as compared to cardio when you want to boost your testosterone levels. Cardio can actually decrease the testosterone in the body. It is great for your heart, but not so much for testosterone. On the other hand, if you rely on weight training that helps in maintaining muscle mass, you will be doing a great job. Therefore, stop overdoing your cardio and focus on lifting weights.
- Get Done With Cardio in 60 Minutes
Cardio can lower the testosterone levels and spending way longer doing cardio can add up to the problem. It is important to make sure that the workouts aren’t too long. Keep them for an hour or 45 minutes with focused attention. It is be one of the best ways to deal with low testosterone.
- Try Multi-Joint Movements
Certain exercises like overhead press, deadlifts, and squats can significantly help in enhancing the testosterone levels. Single joint exercises such as calf raises, triceps kickbacks, and biceps curls, may not be able to bring that level of impact. It doesn’t indicate that single joint exercises aren’t useful, but it signifies that they should be kept as the primary focus, especially when you want to boost the levels of testosterone. It is mostly because the weight used along with the overall stress caused is much greater in case of multi-joint movements.
- Go for Heavy Weights Rather Than Light Weights
When the load is heavier, it will trigger more production of testosterone in the body. Studies have also shown a similar result when it comes to heavy weights and boosting testosterone levels. On the other hand, studies were also successful in establishing that lighter weights were not able to increase the testosterone levels significantly.
- Moderation and Rest Are The Key
Taking rest between is also important. Over-stressing can never be healthy. Therefore, keep your workout is moderation with proper rest intervals.
The kind of nutrition you receive will also have a major impact on the testosterone production in the body. If the body isn’t getting the right amount of nutrients, no amount of exercise can help in optimizing he levels. For this reason, many choose to go for different supplements.
- Vitamin D Is Necessary
Many people may not be sure of how vitamin D has anything to do with testosterone production, but there have been studies that showed a correlation between low testosterone levels and low vitamin D. Therefore, correcting the vitamin D levels could eventually help in boosting testosterone. It is a deficiency that can be fixed very easily. Going out in the sun for at least 10 or 15 minutes every day could do the trick.
Some of the foods that contain vitamin D include:
- Egg yolk
Many choose to go for vitamin D supplements or testosterone boosters. You can read the full review here.
- Add Zinc to the Diet
Zinc deficiency is common in the world. Studies have found out the people with high zinc have high testosterone levels and vice versa. Therefore, adding zinc supplements, nuts, beef, oysters, or seafood to the diet can be helpful.
- Consume Good Fat
Yes, fat is a very crucial nutrient when you want o boost your testosterone production. Studies were able to show that the fat amount in the diet has a strong link with the levels of testosterone in the body. Fats are not the one that makes one fat, but calories do. So, go ahead.
Lastly, also pay close attention to your sleep cycle. A healthy sleep pattern will definitely enhance your testosterone levels.