Testosterone is thought to be the only substance referred to as the "holy grail" of muscle growth. Testosterone, a vitally important muscle-building hormone, is a determining factor when you are trying to build muscle in your body. This is just a sampling of the numerous incredible advantages to elevated levels of testosterone: Increased muscle size and strength, decreased body fat levels, decreased levels of "bad" cholesterol, improved mood and increased sex drive and sexual endurance.
Sounds great, doesn't it? Well it is, and in this article I'm going to outline 10 simple steps to naturally elevate your testosterone levels and achieve all of these incredible benefits. While these steps will not result in "steroid-like" muscle gains, they will definitely contribute to your overall bottomline results.
1) Utilize combination exercises as the foundation of your fitness routine. I'm talking about the basic, bread-and-butter lifts such as squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. Going to the gym and following the training that places your muscles under the largest quantity of pressure will compel your body to add to testosterone production.
2) Your intensity and effort should always be at 100% when you are training. If you want to see real muscle mass increases, you have to push yourself to your limit when you work out at the gym. Increasing muscular stress by working out will produce more testosterone.
3) Train your legs equally as hard as your upper body. As you may already be aware, intense leg training can actually stimulate growth in your chest, back and arms. This is due in part to the increase in testosterone that leg training induces.
4) Increase your EFA consumption. Sources such as peanuts and avocadoes, will be the source of Essential Fatty Acids. One interesting way of naturally boosting testosterone levels is through the regular use of olive and canola oils in one's diet.
5) Reduce your intake of soy. Soy protein raises the body's levels of estrogen, the main female hormone, and this has a direct negative effect on testosterone levels.
6) Limit your consumption of alcohol. Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try to limit your "binge drinking" nights and keep your alcohol consumption in moderation.
7) Up your dietary consumption of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.
8) Decrease the levels of stress you are under each day. The highly catabolic hormone cortisol causes testosterone levels to drop severly when you are stressed out.
9) Have more sex. Becoming sexually aroused increases oxytocin in the system which increases the production of endorphins and raises levels of testosterone.
10) Make certain that you get enough sleep each night. Insufficient sleep may result in a reduction of your testosterone levels due to the production of cortisol.
Begin implementing these procedures on a regular basis and you will probably experience a substantial growth in your muscle size and strength gains.
Sounds great, doesn't it? Well it is, and in this article I'm going to outline 10 simple steps to naturally elevate your testosterone levels and achieve all of these incredible benefits. While these steps will not result in "steroid-like" muscle gains, they will definitely contribute to your overall bottomline results.
1) Utilize combination exercises as the foundation of your fitness routine. I'm talking about the basic, bread-and-butter lifts such as squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. Going to the gym and following the training that places your muscles under the largest quantity of pressure will compel your body to add to testosterone production.
2) Your intensity and effort should always be at 100% when you are training. If you want to see real muscle mass increases, you have to push yourself to your limit when you work out at the gym. Increasing muscular stress by working out will produce more testosterone.
3) Train your legs equally as hard as your upper body. As you may already be aware, intense leg training can actually stimulate growth in your chest, back and arms. This is due in part to the increase in testosterone that leg training induces.
4) Increase your EFA consumption. Sources such as peanuts and avocadoes, will be the source of Essential Fatty Acids. One interesting way of naturally boosting testosterone levels is through the regular use of olive and canola oils in one's diet.
5) Reduce your intake of soy. Soy protein raises the body's levels of estrogen, the main female hormone, and this has a direct negative effect on testosterone levels.
6) Limit your consumption of alcohol. Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try to limit your "binge drinking" nights and keep your alcohol consumption in moderation.
7) Up your dietary consumption of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.
8) Decrease the levels of stress you are under each day. The highly catabolic hormone cortisol causes testosterone levels to drop severly when you are stressed out.
9) Have more sex. Becoming sexually aroused increases oxytocin in the system which increases the production of endorphins and raises levels of testosterone.
10) Make certain that you get enough sleep each night. Insufficient sleep may result in a reduction of your testosterone levels due to the production of cortisol.
Begin implementing these procedures on a regular basis and you will probably experience a substantial growth in your muscle size and strength gains.
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