No other hormone works quite like testosterone to promote a ton of muscle growth and power. Remember your testosterone fueled teenage years? When you could just look at a barbell and gain muscle? As we age our T levels drop. As a bodybuilder, (especially if you are older like me) you should be looking at raising your testosterone naturally.
There are plenty of supplements on the market promising to raise your T levels. But, as you may know, these products can raise your dihydrotestosterone (DHT) that can cause side effects such as baldness and acne! Now I want to keep my full head of hair, and I had enough of acne in my teenage years to last a lifetime, so I prefer to raise my T levels naturally.
There are plenty of foods that can help increase testosterone. Garlic is one but you must make sure to eat actual garlic rather than take supplements because the supplements have little to none of the compound allicin, which is what boosts the testosterone levels. Eggs, especially the yolks, are also good because they boost your cholesterol, which also produces testosterone.
Bodybuilders who want to increase their muscle mass need to eat foods that are natural estrogen suppressors. Since estrogen produces body fat, the less you have of it the more you will have of the lean muscle created by your higher testosterone levels.
Soy, in all its forms, contains phytoestrogens--that is, plant estrogens. And while having some of the female hormone in our bodies is okay, and even normal, having high amounts of the plant version isn't. In fact, Australian researchers found that men who consumed a soy-rich diet had significantly lower testosterone levels than beef eaters.
The best way to boost any chemical in your body and promote the health we all want is diet. Exercise is important too but without a healthy diet, all the exercise in the world won't help. Learning what foods are better than others for production of this or that chemical can help you to achieve any results you want with your body.
Anything containing the mineral zinc will help produce muscle mass, which boosts testosterone. This ebook provides a good testosterone boosting night time homemade supplement formula. Oysters are one food that you should include because of the high levels of zinc they contain.
Monounsaturated fats like those found in nuts, olive oil, and peanut butter are also good for increasing testosterone in men. It's not known why but some scientists think the monounsaturated fats have an effect on the testes.
Once you've got your diet straightened out, focus on exercises. Things like walking and prolonged, slow paced cardio aren't going to benefit you much but activities like weight lifting are great. Focus on exercises such as squats and dead lifts that work multiple sets of muscles to get the best effect.
Other ways to naturally raise your testosterone are having sex, especially in the morning, getting plenty of sleep, and limiting the amount of alcohol you drink. Having sex boosts the testes production, as does sleep. At least seven to eight hours of sleep a night will help keep you in tip top shape. Alcohol reduces the amount of testosterone produced so drinking too much of it isn't a good idea if you're trying to bulk up.
A healthy lifestyle and activities combined with certain foods and a lot of exercise will help you to boost those testosterone levels naturally and build up that muscle mass before you know it.
Unfortunately some bodybuilders choose to take steroids and controversial supplements. While these do have some medical uses, long-term use is not recommended and there are much healthier, natural ways to go about it.
Here's a free pdf file, Increase Your Testosterone Naturally (opens with pdf reader).
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