How to Naturally Raise Your Testosterone Levels
After men turn age 40, their testosterone levels tend to drop significantly, by about 1 percent to 2 percent annually. Adequate testosterone levels are necessary to build muscle mass. So if you want to make your weightlifting count, you need to increase the testosterone levels in your body. You can do this via several natural methods.
Instructions
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Use compound exercises that will put stress on your central nervous system. These exercises can produce great levels of testosterone and growth hormone through your body. Try squats, bench presses, weight pullups, weighted dips and military presses if you have access to a gym. Make sure that these exercises are mixed in throughout your workout routines and use heavy weights while doing them.
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Get enough sleep. If you run on five to six hours of sleep each night, you are doing your body a disservice. Lack of sleep will cause higher cortisol levels, which inhibit the production of testosterone. Too much stress also raises your levels of cortisol, so try to reduce stress in your life through relaxation and meditation.
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Make sure that when you do workouts, you train your legs as hard if not harder than your upper body. Heavy squats, lunges and step-ups can actually release testosterone. Work out your entire body evenly.
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Train with great intensity. Too many people approach working out as if it were the social hour. Socialize after you work out. While you are working out, focus on what you are doing and do so with intensity. The more intense and harder you lift, the more you will spur your body on to produce testosterone.
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Eat a healthy diet by consuming foods high in zinc and monounsaturated fats. Such foods can raise testosterone levels. Also, get a healthy amount of sun. Vitamin D in sunlight tends to increase hormone levels in men.
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References
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