Testosterone is one of the most important hormones of the steroid androgen group, responsible for the formation of muscle and bone tissues, the development and functioning of the genital organs, as well as the emotional background of a person. Its active production is observed in adolescence, and then the level of androgen begins to decline. special role the hormone has for men, since with its deficiency there is a decrease in sexual function, muscle atrophy, and general fatigue.
You can increase the level of testosterone production with the help of medications (anabolic steroids) and exercise.
But taking anabolic drugs increases the risk of health problems. As for exercise, they not only increase testosterone, but also have a beneficial effect on the general condition of the body.
Exercises to increase testosterone
Any active physical activity leads to an increase in testosterone in the blood.
Experimental studies have shown that the production of this hormone is significantly increased by strength exercises that are performed regularly.
Basic strength exercises:
- barbell exercises;
- push-up;
- exercises with dumbbells;
- pull-ups with a crossbar.
Constant strength training, which contributes to the release of the hormone, allows you to maintain excellent physical shape and improve metabolism.
Using dumbbells, barbells can give a good result. One of the most effective exercises are squats and deadlifts.
Before you start exercising, you should consult with your doctor. With a serious approach, it is recommended to find a professional trainer who will help you properly master the technique of doing the exercises.
If this is not possible, you can master the technique yourself.
Deadlift technique
The lesson begins from the initial vertical position - the legs are shoulder-width apart, while the barbell is at a distance of 10 cm. They bend over and grab the sports equipment so that the hands are also shoulder-width apart or slightly wider. At the same time, the legs at the knees should be bent, and the back should be straight. The chest should be arched forward - with a wheel. After taking the correct position, they begin to slowly lift the bar up. As soon as the projectile has reached its highest point, it is delayed for a few seconds and slowly returned to its original position without being thrown.
During the entire exercise, the back should remain straight, and the center of gravity should be on the heels. For classes, it is recommended to purchase a weightlifting belt.
Squat technique
Starting position - feet shoulder width apart. The back should be straight, and the chest should bulge forward a little.
Stand so that the bar is at the level of the trapezius muscles. During the execution, the hands should be shoulder-width apart or slightly wider. Sit down so that the surface of the thighs is parallel to the floor. Heels must not be lifted off the floor. Once you're fully upright, take a deep breath and slowly lower yourself down.
Calculate the weight of the bar so that you can complete 10 repetitions in one set.
Bench press
The bench press is performed using a bench. Lie on a bench with your knees bent and your feet touching the floor and shoulder-width apart. The shoulder blades are brought together, and the chest is served slightly forward. After that, the barbell is removed from the racks, while the hands are slightly wider than shoulder level. Raise the projectile until the arms are fully extended, and then lower it down to chest level. Then the bar is returned to its original position.
It is not recommended to perform strength exercises more than 3 times a week, since in this case all testosterone will be spent only on muscle formation. You can not overload the body with physical activities, because this will bring the opposite effect.
Boosting testosterone with yoga
You can increase the level of testosterone not only with the help of strength physical activity, but also with the help of yoga exercises associated with the deflection of the spine.
Classes aimed at deflecting the spine make the adrenal glands, which are responsible for the production of this hormone, work more intensively.
In addition, yoga exercises have a relaxing effect, which in turn helps the body fight stress - the worst enemy of testosterone.
Bhujangasan exercise technique (cobra pose)
Starting position - lie on your stomach. At the same time, the legs should be connected, and the hands should be shoulder-width apart and rest their palms on the floor. The frontal part of the head should also rest against the floor.
Take a breath and slowly begin to raise your head. Bend your upper body as far back as possible, tensing all the back muscles. Hands should not be involved in lifting the body - they play the role of a support. Freeze in this position as far as possible, and then slowly return to the starting position.
This is one of the most effective yoga exercises.
Other Testosterone Boosting Methods
In order to achieve the best result, an integrated approach is required.
Doing any kind of exercise to increase the male hormone will not be enough.
An important role is played by lifestyle and daily diet.
Important factors for testosterone production:
- healthy sleep;
- lack of bad habits;
- proper nutrition;
- taking vitamins;
- active sex life.
Full healthy sleep is directly related to the natural production of testosterone. Its absence leads to a decrease in vigorous activity, a feeling of fatigue, and stress. The latter, in turn, produces cortisol, a hormone that suppresses the production of testosterone.
And alcohol, due to its toxic effects, suppresses the production of a vital hormone in the body. Abuse of bad habits can lead to impotence.
The diet of a man should include food with a high content of protein, as well as omega fats. It is recommended to minimize the consumption of fried foods, as it contributes to the accumulation of toxins and toxins, which also reduce the production of the hormone.
Vitamins and minerals also play an important role in testosterone production. One of the main minerals that contributes to men's health is zinc. The mineral is responsible for the production of the hormone and prevents its transformation into tarragon (female hormone).
The use of vitamins of groups A, C, D also have a positive effect on the production of the hormone.
Excessive consumption of sweet and starchy foods also adversely affects men's health, as carbohydrates lead to a decrease in androgen in the blood.
An active sex life is the best exercise to increase the male hormone. During sexual intercourse, there is an increased production of testosterone in the body. Lack of sexual life leads to stagnant processes and entails impotence.
Conclusion
Regular exercise combined with in a healthy way life and proper nutrition can have a beneficial effect on the production of testosterone, which ensures men's health.
Testosterone is the main male hormone. An abundance of testosterone guarantees you excellent potency and sexual exploits. In the male body, testosterone is produced constantly. How much is measured by nature, so much will be. But there is a way to get more testosterone. Power sports provoke an increased production of testosterone in the body. Get busy.
When a boy enters puberty, testosterone begins to be produced. First of all, it stimulates the growth of muscle mass. A lot of testosterone - growing massive muscles. So that a man could work hard and fight cool. The pattern works the other way too. If you load the muscles, then the body will respond with a powerful release of testosterone.
A set of three basic exercises of all strength sports will literally drown you in testosterone. And the potential will be stunning.
The complex consists of only three exercises. It is enough to train every other day, one exercise per workout. Each of the above exercises involves the maximum possible number of muscles in the work.
squat
Squat with a barbell on the shoulders. It is considered one of the three most important exercises in general physical training. The squat is used as an auxiliary exercise in the preparation of athletes of all sports.
This is because the squat is a multi-joint movement. plus works great amount large and small muscles - the back and all the muscles of the lower body.
Deadlift
Lean over the barbell and, with your knees slightly bent, grasp the bar with your hands. Straighten up. Hold the bar in your hands. Lower the bar into place. Repeat the movement.
The deadlift is the most powerful muscle building exercise. Accordingly, we conclude that it most strongly stimulates the production of testosterone.
But at the same time, the deadlift is the most common cause of injury in the gym. Due to improper execution technique, the spine is injured. The heavier the weight, the higher the danger. Don't be in a hurry to take on heavy weights. Learn the technique first. Potency is not a joy for an athlete with a crippled back.
bench press
The most spectacular exercise with a barbell. But at the same time, it is deadly if the working weight is incorrectly selected or the technique is incorrect.
Classic bench pressdone lying down on a bench. In the starting position, the athlete holds the bar on outstretched arms above the chest. He lowers the barbell to his chest and squeezes it up again.
If there is not enough strength to press the bar, then the bar falls on the throat, or on the ribs of the athlete. Whatever the injury does not happen, the athlete is insured by comrades who are ready to pick up the barbell.
During each set, an assistant helps to remove the barbell from the racks. And at the end of the set, it helps to return the barbell to the racks.
If there are no assistants, then the barbell can be pressed inside the power rack. The frame has adjustable chest straps. The bar is pressed against them. And in case of danger, it also falls on the limiters.
The bench press is bad because it is extremely dangerous, and requires a permanent assistant, or even two. But it works out the entire shoulder girdle. And in terms of stimulating the production of testosterone, it is not inferior to the squat.
How to choose working weights
For each exercise, a different working weight is selected. Because different muscle groups work. The working weight is selected according to this principle. With what barbell did he manage to do eight repetitions in a row - moreover, there would be no strength left for the ninth repetition. with such a bar in the future and work. In the future, add loads as needed. The warm-up weight is half of the working one.
If you don’t know where to start, then here are approximate numbers for a guideline in choosing working scales:
squat -90 kg (or your own weight)
bench press - 60 kg
thrust - 90 kg
If it turned out too easy, then you can add. If it's hard, then reduce the weight.
Each gym must have an instructor. He will help you choose weights in accordance with your build and physical fitness.
Don't listen to others
Just in no case do not focus on the regulars of the gym. They have been working out for a long time and pull serious weights. Your task is not to compete with them in steepness, but to work out your body in the best way.
Each athlete in the gym has their own goals and objectives. One wants to lift a record weight, the other is engaged in bodybuilding. Each task has its own exercises, its own weights, its own training complex. Your task is to load the body in a reasonable way. Your main interlocutor in the gym is a trainer-instructor. The rest of the conversation is idle talk.
The smart barbell alternative
If barbell exercises seem dangerous to you. And, simply, the soul does not lie to her. Then you have three alternatives.
First, dumbbells. They can be practiced not only in the gym, but also at home. There are many exercises with them. With the help of athletic discs ("pancakes"), the weight of the dumbbell can be varied over a wide range. I recommend you start with 12 kilograms. This is the weight of one steel dumbbell bar and two five-kilogram "pancakes". In the sports store you can collect a smaller and larger dumbbell. A question of money.
The second alternative to barbells is weight machines. They are bad because they have a rigidly set trajectory of movement of the arms and legs. And when working with free weights, the body works as it wants, as it is more convenient. But the simulators are less traumatic.
The third alternative to the barbell is running, push-ups, rocking the press on the floor and pulling up.
For the most part, it doesn't matter what you do. The main thing is that the male body would experience regular stress, to which he will readily respond with abundant production of testosterone.
Training mode.
Do one thing in one workout. basic exercise.
exercise, preferably every other day. If it doesn’t work out in a day, then do it as it turns out. But, still, alternate exercises. Muscles need to be allowed to rest and recover.
Workout plan.
The training consists of three stages.
The first stage is warming up.
Warming up can start with jogging, or jumping rope. Then you can do some basic exercises with an empty bar, or some exercises on simulators (except for exercise bikes and cardio). The task of warming up is to increase the pulse to 130-160 beats per minute.
Stage two - warm-up. We work with a warm-up weight - half of the worker. We perform with him the basic exercise that is planned for today. 3-5 sets of 7-12 reps. The task is to prepare the muscles for serious work. Pump them up with blood. If they puffed up beautifully during the warm-up, then the warm-up was successful.
Stage three - strength training. Let's do the basic exercise. Several sets of eight repetitions. We work until we run out of energy. After that, we do another approach. In order for testosterone to be produced abundantly, it is necessary to be “deadly” tired during training. Do not overstrain, but get tired.
https://do4a.net/data/MetaMirrorCache/75772ec6ab58d883cae16c1d68bd84d2.jpgHere's what you need to know:
- Designing your training program to maximize the surge of hormones is a waste of time.
- Instead, focus on load progression, which has been repeatedly presented as a reliable way to increase mass and strength.
- Load progression can be observed in three ways - increase the working weight, training volume or the density of your training. Try to increase at least one of these numbers with each subsequent workout.
Do anabolic hormones produced during exercise affect muscle building? Or did we all believe in baseless "kid" science? Let's see what the latest research can tell us.
Hormone Basics
In terms of our body's communication systems, hormones work like the old school carrier pigeons. Think of a dove as a class of hormones, and as messages they carry, specific hormones (insulin, growth hormone, etc.). After being released from the gland, the hormones travel throughout the body and bind to specific receptors in the organs.
Muscle connections
Here is an example from life. Vasya goes to the gym to do a deadlift. After his first approach, all kinds of postmen (hormones) in his body begin to be released in order to coordinate the repair process in the tissues. So if Vasya pulls again, he will need a little more muscle, strength and soft tissue such as tendons and ligaments. Hormones are one of the means of communication between all the internal factors that are involved in this complex process of "repair" of the body.
Testosterone and muscle growth
One of the main hormonal communicators of the repair process is testosterone (T). Injection of a supraphysiological dose of T increases muscle hypertrophy and strength, but is of course considered illegal in most sports founding bodies, adding additional risks. But do the sharp T-waves that we get from exercise lead to additional muscle growth?
Testosterone
According to LabCorp, the average total T range for men is 348 to 1197 ng/dL (nanograms per decalitre). This is in line with research by Bhasin, which found average T levels to be around 724 ng/dL. A level below 348 ng/dl is considered hypogonadal.
T levels above 1197 ng/dl are considered supraphysiological, as they are above the average range of natural T production. Typically, the only way to achieve such high levels, barring any pathophysiology, is by injection of synthetic T or other anabolic hormones.
Physical exercises and testosterone release
Can certain exercises lead to a higher release of T in the body than others? I bet! Research has established a strong link between exercise and hormonal changes.
In a 21-week study in untrained subjects, Ahtiainen JP showed a correlation between T levels and changes in isometric strength and muscle size (measured by MRI), suggesting that both basal serum T concentrations and changes in acute T responses induced training may be important factors.
And contrary to what you may read online, short rest periods will not increase acute hormone release - both the short rest period (2 minutes) and the longer rest period (5 minutes) group gained mass and strength within 6 - month period.
Even the time of year can affect the jumps in T levels, as Anderson M.'s studies showed, peak T levels were found in June-July, and minimum levels were found during winter and early spring. So it's obvious that many things can affect hormone levels, but will any of these changes lead to more muscle mass and strength?
Big muscles?
https://do4a.net/data/MetaMirrorCache/0f7b7fce696ca85add72608847cd1959.jpg
We are well aware that performing a heavy set of exercises will cause a higher T-surge. However, we must prove that the T-surge leads to muscle growth.
In a large study, 12 healthy young men trained their biceps for 15 weeks on different days and under different hormonal conditions (high T versus low T). In low T conditions, they only did curls; and at high T, they did the same arm exercise but immediately followed by high-volume leg exercises - 5 sets of 10 reps leg press and 3 sets of 12 reps - leg extension/leg curl "superset" - for revealing a significant increase in endogenous release of T.
The theory was being tested that the increase in T levels obtained after leg exercises could lead to an increase in muscle size and strength. Interestingly, each subject was also self-monitoring, as one arm was trained on a high T condition (due to doing the leg exercise) and the other arm was trained on the other day on a low T condition (after doing the biceps exercise only). Self-control of each participant in the experiment made it possible to “clear” the data from factors such as sleep, calories, protein intake, etc., which can affect the process of muscle growth.
The researchers found that strength increased in both groups, with no difference in strength between low and high T levels. In addition, arm muscle size also did not differ.
However, a study by Ronnenstad had conflicting results. Their study showed a greater hypertrophic response in the biceps in subjects who performed high-volume leg exercises first!
Although there were slight differences in the studies, the main difference was in the order of the exercises. In the first case, subjects were tasked with doing leg exercises after arm exercises; Ronnenstad suggested that they do the leg exercise first.
Disorderly philosophy. Increasing your T level is a good thing, however, it's not that easy. It's not just a direct or linear relationship.
Great dispute of academicians
A great academic controversy occurred when Phillips took the same data collected by Ronnenstad and found no change in hand sizes.
Taking this one step further, the first study and Phillips's study found no relationship between natural T spikes and increases in mass and strength. However, they found that cortisol is associated with an increase in muscle size. Yes, the terribly bad hormone cortisol.
The final nail in the notorious hormone release hypothesis had to do with blood flow. Ronnenstad's group said the reason Philipps's group didn't see any change is because the hormone-rich blood wasn't reaching the muscles. Remember that in the first study, the arm exercises were performed first, followed by the T-raising leg exercises.
In the report of the first study it was written:
"...our data do not support the contention that a leg exercise performed after an arm exercise compromises a potential adaptation to resistance training by 'stealing' hormone-rich blood flow."
In short, the hormone-laden blood from the leg exercise reaches the muscles just fine - just nothing happens! These findings are consistent with a study done on guinea pigs in 1975 by McManus, which showed similar results.
Please explain all this nonsense to me
Large muscle movements such as squats, leg presses, deadlifts, etc. lead to higher blood levels of anabolic hormones such as testosterone, but these temporary surges do not lead to an increase in overall muscle mass.
Squats and large compound exercises increase muscle mass and strength, but this is largely due to local hormonal factors released at the points of greatest tension.
I know it's frustrating, but what's a testosterone-hungry guy to do if he wants to build muscle?
3 steps to big muscles
Sorry, but creating a program to maximize the release of hormones is a waste of time. Instead, focus on the progression of the load, which will bring more benefits, as has been repeatedly proven.
Progression is possible in three main directions:
1. More weight. Also known as high intensity (as a percentage of one RM). The more payload you can handle, the more overload you give your muscles.
2. Larger volume. Volume, as a quantitative expression of your performance in the gym, is defined as mass * sets * reps. Performing 3 sets of 10 repetitions of the bench press with 130 kg gives 3900 kg. Just add another set (4x10) for 5200kg of volume (1300kg more). Volume is a powerful stimulus for hypertrophy as you get more physical work done.
3. Density. Density is volume over time. Doing 3 sets of 10 reps with 130kg will take you 12 minutes and 37 seconds in week 1, doing the same volume in 10 minutes and 57 seconds in week 2 will improve your training density. More density equals more g-force, which equates to more muscle mass and strength.
And let's leave the insane manipulation of hormones through exercise to the "boy scientists"!
The translation was made
specially for do4a.net
The level of testosterone largely determines the style of behavior of men. How to increase testosterone levels without harm to health? Testosterone and man.
Testosterone levels are one of the factors that distinguish men from women.
The considered methods, how to increase testosterone in men, are most effective in combination. Following them, you can achieve not only excellent well-being, but also great success in both social and sexual life.
Experts call testosterone the hormone that made a man out of a man. The level of testosterone largely determines the sexual orientation and behavior of men. Sculptural modeling of muscles on broad shoulders, a more active metabolism than women, the ability to procreate? Here is a far from complete list of the functions of testosterone in the male body. Men with a 10-12% lower level of testosterone, this male sex hormone, are effeminate, soft, sensitive. Conversely, those who have a testosterone content in the blood 10-12% higher than normal are characterized by aggressiveness, a reduced sense of self-preservation.
Functions of Testosterone
1. Increase in muscle mass
2. Fat burning
3. Activation of metabolism
4. Strengthening bone tissue
5. Protection against cardiovascular and other diseases
6. Providing secondary sexual characteristics and erection
7. Control over the production of spermatozoa and their ability to fertilize
8. Maintain a heightened interest in female gender
9. Prolongation of youth and increase in life expectancy
10. Recharging with vivacity and optimism
11. Formation of a male character offensive, active, enterprising, uninhibited, fearless, reckless, prone to adventures and improvisations.
Symptoms of low testosterone levels
1. Decreased libido
2. Erectile dysfunction
3. Reduce the intensity of orgasm
4. Reduction of sexual hair
5. Reducing the volume and density of the testicles
6. Increased irritability
7. Decreased ability to concentrate
8. Decreased cognitive functions, memory
9. Depression
10. Insomnia
11. Decrease" vital energy"
12. Decreased muscle mass and strength
13. Increasing the amount of adipose tissue
14. Osteoporosis
15. Decreased tone and thickness of the skin ("flabbiness" of the skin)
How to increase testosterone levels without harm to health
General rules
1. The first way is more of a psychological nature. The point is to reproduce the state that is usually maintained by normal levels of the hormone testosterone. It's about the need to win. This option is the fastest way to increase hormone production in the body. To do this, it is enough to set realistic goals and achieve them. Soon you will see that the amount of male hormone has really increased.
2. Think like a man. To feel like a man, you must think like a man! What is our purpose, what are we born for? Be confident in yourself and in relationships with the opposite sex!
3. Keep yourself in a sexual tone. Watch movies with erotic content, buy men's magazines. Visit dance floors regularly, meet girls. The more friends you have, the better. Do not chase the number of sexual contacts. Even simple everyday communication with girls increases the secretion of testosterone.
4. Think about sex. It may seem a little strange, but when you think about sex, you stimulate testosterone production.
5. Be aware of your biorhythms. Set sexual, athletic and labor records when the testicles release large batches of testosterone into the blood: at 6-8 and 10-14 hours. From 15 to 24 hours, try not to strain - during this period, the hormonal "factory" operates at low speeds. The maximum amount of the hormone is produced at 7 am, the level of testosterone reaches its lowest level at 8 pm.
6. Morning sex. In addition to burning a few extra calories every morning, you get a boost in testosterone. So we men have one more reason to stir up your girlfriend in the morning.
7. Laughter and rest. Cortisol is the main enemy of testosterone. Cortisol blocks testosterone production and increases estrogen levels. Laugh, get rid of stress, and you can be sure that your testosterone levels will soon increase.
8. Good sleep. Sleeping less than 7-8 hours can disrupt your circadian rhythm. So don't be surprised if after many hours of working, visiting dirty sites, and clubbing until morning, your sex drive starts to break down. Try to sleep well for 7-8 hours at night. Go to bed no later than 11.
9. Burn excess fat. Fat promotes estrogen secretion. That is why men with a “beer belly” have feminine features (wide pelvis, narrow shoulders, breast enlargement). If your weight is 30% more than your ideal weight, you can forget about the normal production of testosterone.
10. Don't be afraid to sunbathe. The sun is very important for boosting testosterone levels. And it's not just about vitamin D, the sun plays a very important role in the functioning and rejuvenation of the human body. This does not mean that you have to look like a "mukloman" =) Just keep in mind that at least occasionally the sun should break through your t-shirt! According to a study conducted by scientists from the Medical University of Graz, Austria, published in the journal Clinical Endocrinology, thanks to vitamin D, sunbathing increases testosterone in men. Since vitamin D is produced by the body when exposed to sunlight, scientists recommend that fair-skinned people get at least 15 minutes of sun exposure on their face and hands daily, while people with dark skin may take three times as long. The researchers tested the relationship between vitamin D and testosterone on 2,299 men over several months. They found that vitamin D levels and testosterone levels peaked during the summer months and dropped during the winter. They also found that men who had at least 30 ng of vitamin D in every milliliter of blood had the highest levels of circulating testosterone.
11. Excess estrogens and xenoestrogens. To get rid of excess estrogens that reduce your body's testosterone production, you can eat more raw cruciferous vegetables such as cabbage, cauliflower, Brussels sprouts, broccoli, bok choy, radishes, turnips. These vegetables contain a substance called diindolylmethane, which helps the body get rid of excess female hormone. You can also eat more fiber to naturally cleanse your body and get rid of toxins that cause excess estrogen. Most fruits and vegetables, nuts and legumes are high in fiber. Xenoestrogens are artificial estrogens found in pesticides, artificial growth hormones and steroids, air fresheners, and plastic containers. Xenoestrogens increase female hormone levels, lowering testosterone levels. Therefore, try to avoid the consumption of fruits and vegetables containing pesticides, animal products (meat and dairy products) grown with artificial growth hormones and steroids. Use glassware instead of plastic to store food and water, as plastic items tend to contain xenoestrogens. Do not use perfumes or air fresheners that contain paraben as one of the ingredients, it is a xenoestrogen.
12. Say goodbye to alcohol. To maintain healthy testosterone levels, and a good erection, you need to get rid of alcohol. Alcohol affects the endocrine system, causing your testicles to stop producing the male hormone. Drinking alcohol also triggers the release of the stress hormone cortisol. which breaks down muscle fibers. Everyone knows about the dangers of alcohol for the body of an athlete. Apart from negative impact on the internal organs, it also contains estrogen, which further suppresses its own testosterone. In addition, alcohol leaches zinc from the body. To a greater extent, all this applies to the favorite drink of men - beer. If you already choose between beer, vodka or cognac, give preference to stronger drinks (vodka, cognac).
13. Smoking. It has been scientifically proven that nicotine and cotinine in cigarettes also inhibit and reduce testosterone production.
14. Overheating of the testicles. Your testicles need to be a few degrees below body temperature in order to function better and increase testosterone production. Whether you're wearing tight-fitting underwear, tight jeans, taking long hot baths, keeping your laptop on your lap, or doing other things that cause your testicles to overheat, you'll be hindering testosterone production.
Nutrition, vitamins and minerals
15. Eat small meals more often. By “more often” is meant 5-6 times a day. Purpose: to speed up the metabolism. You know that the better the metabolism, the faster the fat burning process, which means the production of testosterone improves. It is important that your body naturally increase testosterone levels by providing a slow and steady flow of nutrition. Achieving this goal is fractional power. And breakfast should be the most nutritious.
16. Use everything that is created by nature. Does not consume processed foods and drinks that contain chemicals and additives. This is the main cause of low testosterone. Chemicals and processed foods destroy our hormones and cause obesity, anxiety and depression. Eat unprocessed, whole foods.
17. Eat carbs. Low carb diets destroy your testosterone levels because carbohydrates are the main source of fuel in every cell in our body. If proteins consumed with food are building blocks for building tissues of the whole organism, then carbohydrates are builders.
18. Healthy fats have been scientifically proven to increase testosterone levels in the blood. Eat healthy fats. Eat plenty of healthy fats throughout the day. This is a great way to increase testosterone and sex drive levels.
What fats are useful:
– bananas, salmon, linseed oil, peanut butter
- nuts, milk, olive oil
- egg yolks
19. Get more zinc. The beneficial properties of zinc were discovered relatively recently, but their effect on the athlete's body turned out to be really important. Zinc has been shown to prevent testosterone from being converted to estrogen. In addition, it stimulates the conversion of estrogen into testosterone. This suggests that zinc plays a critical role in maintaining high blood testosterone levels. Along with nutritional supplements, there are also foods rich in this substance.
20. Selenium - a dose of 200 mg. Selenium is involved in the biosynthesis of testosterone. It has a direct effect on the function of the hormone and childbearing. Zinc and selenium for every man after 40 must be taken on a regular basis. There is a lot of selenium in garlic. Sperm without selenium is immobile. It includes the detoxification of male liver poisons such as gasolines and everything related to cars.
21. Another way to boost testosterone is to consume foods rich in the essential amino acid arginine. A recent study found that men taking about two grams of L-arginine per day for two weeks experienced improved testosterone production. Another study where men took five grams of L-arginine per day showed similar results.
22. Meat is the food of a predator. Not a single vegetarian product will give the body cholesterol - the basis of testosterone production. Also, the metabolism of a real man needs zinc. Steak, minced beef, beef stroganoff should be on the menu every day - this will solve the problem of how to increase testosterone levels in men. But the meat must be lean. 2 chicken breasts or 200 grams of canned tuna is a sufficient serving of animal protein for the day. It is better to forget about pork, lamb and beef.
23. Pay attention to seafood: oysters, shrimp, squid, scallops and crabs. Since ancient times, their influence on male libido and potency has been known.
25. Use olive oil. Olive oil will help you increase testosterone. Known fact- olive oil helps in tissue repair human body and increases hormone levels.
26. Forget soy and soy products. Soy has been proven to lower testosterone levels. So when buying products in stores, pay attention to the content of ingredients in sausages, sausages, sausages and other “meat” products.
27. Salt very sharply reduces the production of testosterone. Men love salty because of the acidity of the body. The fact is that sodium, which is part of the salt, lowers the overall acidity of the body. But sodium has an unpleasant property: when a large number salt intake, it lowers testosterone levels.
28. Sugar. If a man wants to increase his testosterone levels, he needs to almost completely give up the use of sugar and salt. Men, on average, eat 12 tablespoons of sugar a day. In fizzy drinks like Sprite and Coca-Cola, there are 55 tablespoons of sugar per 1 liter of drink, despite the fact that 6 teaspoons of sugar is the upper allowable limit per day for a man. Women, unlike men, are more fortunate: they can not limit themselves in the amount of sweets.
29. Caffeine. While it is present in the body, it practically stops the production of testosterone and sperm. In fact, caffeine entering the bloodstream destroys testosterone molecules. It is permissible for a man to drink no more than 1 cup of coffee per day, and it is natural coffee. By the way, it is strictly forbidden for a man to drink instant coffee, since the effect of this coffee is such that the testosterone contained in the body of a man, under the influence of instant coffee, instantly turns into estrogen (the female sex hormone). If you don't want your (I mean men) breasts to grow, your face to become more feminine, and your facial hair to stop growing, don't drink instant coffee. Tea, unlike coffee, does not affect testosterone and you can drink it as much as you like.
30. Meat with hormones. All imported meat (beef, pork, poultry) is now produced with hormones. In order for cattle to increase their mass and amount of fat faster, they are literally stuffed with hormones. 80% of the hormones given to pigs to increase fat faster are “female” hormones. Normal meat in our time can probably be found only in the market or in the village. As a rule, there are no estrogens in lamb and fish.
31. Fast food. If a man wants to be a Man, he shouldn't eat fast food. Fast food contains mainly the products mentioned in the previous paragraphs of this article and other harmful ingredients. There is such a wonderful film called "Double Portion". Look, and you will no longer desire to visit fast food.
32. Vegetable oil and mayonnaise. Sunflower oil can also be consumed, but we must remember that it slightly reduces testosterone levels. It all depends on the combination of polyunsaturated acids that make up the oil. Men are not recommended to eat a lot of mayonnaise, as it consists mainly of vegetable oil.
33. Effervescent drinks (with carbon dioxide) starting from mineral water and ending with Coca-Cola and energy drinks. They contain substances that “acidify” the body, sugar, thirst enhancers (such drinks, oddly enough, dehydrate the body !!!), caffeine.
34. Smoked products due to liquid smoke. Smoked meats directly affect the tissues of the testicles, which actually produce testosterone. Smoking should be natural, it is better if it is hot.
35. Red dry wine. It is grape red wine, and not colored alcohol, which is very often sold under the guise of wine. Red wine inhibits aromatase, which converts testosterone to estrogen. The norm of wine per day is no more than a glass. This does not apply to vodka, or champagne, or cognac, or moonshine, or white wine. These drinks negatively affect the production of testosterone.
36. Spices suppress external xenoesterone (phytohormones). Cardamom, red pepper, curry, garlic, onion, turmeric. Spices are the basis of Indian cuisine. Studies show that the level of spermatogenesis (development of spermatozoa) in Indians is orders of magnitude higher than in Europeans. Spices play a huge role in this.
37. Take vitamin C. Along with strengthening the immune system, this vitamin, like zinc, inhibits the conversion of testosterone to estrogen. You should not buy vitamin C separately, it is better to buy a multivitamin complex right away, which, in addition to vitamin C, also contains other important trace elements.
38. Take vitamins A, B, E. These vitamins also help testosterone production in the body. A well-balanced diet will help maintain their level, but a multivitamin complex also does not hurt.
39. Vitamin E. It has a very special function. There is a certain distance between insulin and testosterone. Insulin should not come close to testosterone, otherwise it will inactivate it, i.e. destroy it. Vitamin E is a transport base that is built in between them if they go to convergence. Vitamin E is an antioxidant miracle of nature. Vitamin E - protection of testosterone function. Female hormones are very persistent, they themselves can extinguish any aggression, but the male hormone, on the contrary, needs protection, and vitamin E is the best protection. Vitamin E does not allow excess hydrogen to cling. Vitamin E has an anti-corrosion treatment.
Sport
40. Do strength exercises with dumbbells, barbells or machines, but not more than 3 times a week.
41. The best exercises for raising testosterone levels are basic ones, namely: squats, deadlifts, barbell or dumbbell bench press, overhead press, pull-ups, parallel bars.
42. Avoid overtraining. Too frequent training can negatively affect not only the psychological state (severe exhaustion), but also the hormonal level. Take breaks between trips to the gym to restore your strength. The optimal amount is 3-4 workouts per week.
43. Aerobics is for women. Aerobic exercise, exercise on a stationary bike lead to muscle fatigue, which in turn leads to an increase in the concentration of cortisol in the body and a decrease in testosterone. In this case, cardio loads are not useful, but act against a man.
44. Training in the company of beautiful ladies. In general, the female sex raises testosterone well. When communicating with beautiful girl The secretion of the male hormone increases by 40%! And this is not the limit. Take your girlfriend with you gym. It's good for her and good for you.
Dietary supplements from a pharmacy (safe, but you should not take them all at once, choose the 2-3 you like best for yourself)
45. Tribulus terrestris (Tribulus terrestris, Tribulus creeping)
46. Epimedium, Goryanka (Horny goat weed)
47. Korean ginseng (Panax ginseng)
48. Damiana (Turnera aphrodisiaca)
49. Peruvian Maca or Meyen's Bedbug (Lepidium meyenii)
50. Muira puama (catuaba, leriosma, Ptychopetalum olacoides)
51. Yohimbe (Corynanthe yohimbe)
52. Pollen (Bee polen)
53. L-carnitine
54. BCAAs (amino acids: leucine, isoleucine, valine)
55. Omega-3 and Omega-6 fatty acids
And the formation of an athletic figure depends on the effectiveness of training and their regularity. Understanding the processes occurring in the body (during exercise, during rest), allows you to achieve results in a more short term for the benefit of the body. The hormonal system and the hormone testosterone are the main assistants in this. The article considers the importance of the male hormone in the construction training process, matched best exercises to increase testosterone.
Testosterone and muscle building
Testosterone is called the sex hormone. It is found in both male and female bodies. For men, it is one of the most important hormones that regulates the process of spermatogenesis. In the male body, the adrenal glands are responsible for its production. The hormone is responsible for sexual behavior and attractiveness in relation to the opposite sex. That is why the topic of increasing testosterone is especially relevant for the male audience.
Increase in testosterone for female body extremely unfavorable, and entails a lot of problems regarding the reproductive system.
Why is the hormone interesting for athletes?
- He plays the role building material for the muscle corset.
- Takes part in the processes of protein formation in tissues. Doesn't let it collapse adverse conditions.
- More developed muscles provide higher testosterone levels.
- Responsible for the proper distribution of fat in the body. Helps to avoid accumulation of fat in the area abdominal cavity, abdomen and press.
- Increases the level of glucose utilization, provides a decrease in sugar and cholesterol in the blood.
Athletes interested in intensive muscle growth are ready for a lot. And so they resort to taking synthetic drugs that increase testosterone. However, this approach can lead to unforeseen circumstances and side effects, up to testicular and adrenal atrophy. But by regularly performing exercises to increase testosterone, you can achieve truly incredible results.
Causes of low testosterone
Age-related decline in testosterone (after 40 years) is a physiological and inevitable phenomenon. In young age low level Hormones are caused by the following factors:
- poor nutrition;
- intense working rhythm and lack of normal rest and proper sleep;
- mental stress, depression;
- complete exclusion of fat from the diet;
- physical inactivity and overweight;
- bad habits (alcohol, smoking and drugs).
You can restore the level of the male hormone, if it is slightly reduced, without resorting to hormone therapy. For this, physical exercises to increase testosterone, which will be discussed later, are suitable.
Complex training: two groups of exercises
Physical exercise to increase testosterone in men is a set of workouts that include strengthening the muscles of the pelvis on the one hand, and improving the functioning of the cardiovascular system on the other hand. This approach contributes to the production of male hormones and their active movement to other body tissues.
A set of exercises to increase testosterone includes two groups of exercises with different type loads.
We strengthen the muscles of the legs and the cardiovascular system
To strengthen the muscles of the legs and provide a load to the cardiovascular system, various workouts and loads are included in the set of exercises.
Jump Squats
This type of exercise is an analogue with the difference that a vertical jump occurs in the upper range of motion. The starting position for squats is standing. The legs are shoulder width apart. is done as follows:
- It is necessary to squat down so that the knees are pressed to the chest. At the same time, press your palms to the floor.
- The next step is to take a prone position with an emphasis on the hands on the floor, as in push-ups. It is performed with a sharp jump.
- Return to the squat with palms pressed to the floor, from which to straighten up in a jump up.
air bike
An analogue of classic cycling. It is performed from the starting position - lying on your back.
- Air cycling is performed using rotational movements lower extremities that replicate traditional cycling. The key to a productive workout is to raise your knees as much as possible during the exercise.
- Rotating movements can be performed at different speeds. Changing the load will provide a variation in the diameter of the circle along which the legs move.
- The air bike needs to perform 5 minutes. It is allowed to break the load into several approaches.
Translational movements of the pelvis
These are movements of the hips back and forth from a standing position. For convenience, one leg can stand in front of the other. Recommended exercise time is 3 minutes.
Rotational movements of the pelvis
Performed from a standing position. In this case, the legs are spaced shoulder-width apart, and the hands are on the belt. Wide rotational movements are performed alternately in each direction for 1.5-2 minutes.
Static exercises for the muscles of the pelvic region
Exercises to increase testosterone, strengthen the muscles of the pelvis and thighs - this is mainly a static load. The execution technique and training features are described in the table.
| An exercise | Lead time | Inventory | Starting position | Execution technique |
| Movement of the pelvis with a load on the stomach | 5 minutes | For weighting, use a pancake, dumbbells, or any handy tool, such as a book. | Lying on your back, feet pressed to the floor. The knees are bent. | Pushing the pelvis up is performed slowly and evenly. |
| Flattening the knees | 3 minutes | bouncy ball | Lying on the floor or sitting on a chair | The ball is clamped between the knees and squeezed, including the muscles of the thighs, perineum and pelvis. The exercise is performed slowly, without jerking. |
| 3 minutes | Belt or elastic band | Sitting, put on an elastic band on your knees or tie a belt | The knees are bred to the sides, overcoming resistance. Slow and confident movements include the muscles of the legs and pelvis. | |
| Kegel exercise | 3 minutes | Not required | Standing or sitting position | The essence of the exercises is tension and subsequent relaxation of the frontococcygeal muscle. It is necessary to perform the exercise slowly, observing the sensations inside the body. |
| Contraction of the muscles of the buttocks | 3 minutes | Not required | standing position | Alternate contraction and relaxation of the muscles of the right and left buttocks alternates with a similar load on two buttocks at once. The duration of one contraction is 10 seconds |
How to Increase Testosterone Production: Exercise Order
How to achieve maximum testosterone production? What set of exercises to choose? How long does a comprehensive workout take? Performing a full range of exercises (static and dynamic) from 2 to 5 times a week, you can achieve a significant improvement in testosterone production. You will need about 30 minutes for all exercises.
A complete workout plan in the table with the recommended exercise time.
| Strengthen the muscles of the pelvic region | Strengthen the cardiovascular system | |||
| Flattening the knees | 3 min | Jump Squats | We start with 10 times, repeat 10 times between subsequent exercises. Only 4 sets of 10 times. | |
| Kegel exercises (for men) | 3 min | air bike | 5 minutes | |
| Breeding knees | 3 min | Translational movements of the pelvis | 3 min | |
| Contraction of the muscles of the buttocks | 3 min | Rotational movements of the pelvis | 3 min | |
| Exercises alternate with rest for 1 minute between exercises | Total time - 15 minutes | |||
| Total time - 15 min | ||||
If you do not have enough time for a full workout, do static exercises first. They will start the process of increased production of testosterone in the body. The second part of the training will be occupied by exercises to strengthen the circulatory system and blood vessels, which will ensure the effective distribution of the male hormone.
