The male hormone, testosterone, goes through regular cycles of highs and lows. It is understandable that most men want to keep their hormone level at its peak, since it relates to male sexual desire as well as muscle mass. According to the experts, a few good workouts in the mornings can trigger the release of increased testosterone and raise the hormone level naturally.
Raising Testosterone Naturally
With a few ideas for boosting testosterone naturally you could be on your way to muscle – especially since you’ll be hitting the gym at the same time. Testosterone is the hormone that naturally builds muscle. As it synthesizes proteins, it rebuilds muscle fibers that have been damaged by weight training. If your testosterone count is low, it will also be harder to build muscle.
Research has shown that dieting in order to trim down quickly decreases testosterone levels. While trimming inches and body weight is important to increasing the hormone level, caloric intake should not be cut by more than 15 percent in order to build testosterone.
Develop a plan of compound exercises in your work-out in order to boost testosterone naturally. Involve muscle fibers in more than one joint or muscle group. Exercises such as weight-lifting, using an elliptical machine, cycling, and bench press work benefit multiple muscle groups.
Workouts That Raise Testosterone Levels
Exercising your lower body provides a healthier flow of hormones that could increase the level of testosterone. Mixing sets of exercises and repetitions while adding increased weights to power sets with lower reps will work better to naturally increase hormones.
- Dead lifts: Dead lifting weights should be in your exercise routine, especially if you are wanting to increase lean mass. Dead lifts will help to build overall strength and size while helping to release hormones.
- Squats: Much like dead lifts, squats work to increase overall size and help increase testosterone naturally.
- Olympic Lifts: These are the ultimate power movement exercises. Start with light weights and increase, paying careful attention to your form. Add more weight as you increase strength.
- Sprints: This exercise will truly expand your lungs, burn fat, maintain muscle and increase testosterone.
- Plyometrics: Works to increase power, add definition and inches to muscles.
Maintaining Testosterone Levels
According to findings published in the July 2010 issue of the Journal of Strength and Conditioning Research, resting two minutes between sets during exercise showed increased levels of testosterone in research participants. Remember that exercising every day will not allow muscle fibers to heal and overworking them can compromise your goal of testosterone release. Researchers at Pennsylvania State University determined that using heavy weights, the elliptical machine or other muscle building machines three to five times per week should naturally accomplish a higher testosterone level.
Don’t drink too much alcohol. For a healthy testosterone count, cutting yourself off after three drinks is the secret. Researchers say binge drinking causes testosterone levels to plummet and could permanently affect the endocrine system and the your levels of sexual desire.
Eat sensibly with a steady intake of calories. Skipping meals can cause testosterone to decrease. Having a midnight snack is not a bad idea as long as it is healthy. Balance your diet with proper cardiovascular exercises to control excessive body fat that can inhibit testosterone. Run, swim, climb stairs, use the elliptical machine or other cardio active machines. Experts say about an hour three times a week is an ideal cardio workout.
Get enough sleep. Testosterone is released as you sleep, so without the rest your body needs, an adequate amount of testosterone will likely not be released, and your numbers could remain low. Aim for about seven to nine hours of sleep each night. You will awake feeling refreshed and pumped for the day.
Author Bio: Russell Clark is a certified personal trainer who enjoys writing about health and wellness. When he’s not working out, he’s doing what he can to help others achieve their goals.
(photo credit MarcoGomes)