The following is a recent blog written by Mike Westerdal of Critical Bench. It contains some great points about boosting your testosterone levels. I've been intending to write a blog on the importance of Testosterone in strength and body composition training for quite a while now so watch this space...
14 Things You Can Do Right Now To Jump Start Your Testosterone Levels
14 Things You Can Do Right Now To Jump Start Your Testosterone Levels
1. If your body fat levels are higher than average start training for fat loss witha a goal of retaining lean muscle muscle mass.
2. Keep a close eye on your serum cholesterol levels and your blood pressure.
3. Perform heavy compound movements in your training like the bench press, squat and deadlift. Heavier weights with lower reps allow you to release a flood of muscle building hormones. This is my kind of training!
4. Many prescription medicines can raise your estrogen levels and negatively affect your testosterone levels. Check to see if there are any natural herbs or remedies you can take to replace your medications.
5. Make sure you are getting enough monounsaturated fats, omega 6 polyunsaturated fats and omega 3 fats in your diet.
6. If you're a booze-hound, sorry you're going to have minimize your alcohol intake to become a T-Machine.
7. Reduce stress. Easier said than done, but you can try meditating, praying, and taking some time out of the day to be grateful and thankful for all the things in your life you are happy about.
8. Avoid overtraining. I recommend you don't train more than 3 days in a row and if you're training with super high intensity take every 4th week off. Many of the symptoms of overtraining are the same as the symptoms of low testosterone, go figure.
9. Get at least 8 hours of sleep. Your body rejuvenates itself and repairs itself when it is at rest. In order to function properly and produce hormones you need to get jacked and lean you gotta get your zzzzz's.
10. Here's the best one yet. Have more sex! Simply having an erection causes your levels of circulating testosterone to rise significantly.
11. Get rid of your excess estrogen that makes you fat and weak so your body can make more test. To do this start by eating raw cruciferous veggies like cabbage, cauliflower and broccoli. These vegetables contain DIM that helps rid you off excess estrogen.
12. Start supplementing with Vitamin C. Start with 1000 to 1500 mg per day for two BIG reasons. Vitamin C has been shown to lower cortisol levels (stress) and it reduces the armostase enzyme that converts your Testosterone into Estrogen.
13. Avoid Xenoestrogens otherwise known as man-made estrogens. Examples include pesticides, synthetic hormones, air fresheners and plastic containers. Eat organic grass fed meats instead of animals that have been fed hormones to fatten them up
14. Try a natural testosterone boasting supplement.
[There are several available including Ginseng and Saw Palmetto Combo and 17-T SOMATOCRI-MX]
14. Try a natural testosterone boasting supplement.
[There are several available including Ginseng and Saw Palmetto Combo and 17-T SOMATOCRI-MX]
