Weight Training and High Intensity Interval Training Workouts to Increase Testosterone
If you are suffering from low testosterone you probably are running low on energy as well. You may be thinking that you don’t have the energy to have sex so you’re definitely not going to have enough to go to the gym.
Not only do you have enough energy to do so, but regular exercise can help to boost your energy levels and testosterone levels along with it.
Strength training has been shown through various studies that it does in fact increase the levels of testosterone in the blood as well as human growth hormone as well. Moderate to heavy weight lifting achieved this increase in both testosterone and human growth hormone levels.
Burst training on the other hand not only increased testosterone levels during exercise, but also helped to maintain these elevated levels over a prolonged period of time. If you are not familiar with burst training, it revolves around short period of exercise usually for 30 minutes maximum.
The way that this training is effective is because it maintains an elevated heart rate over the entirety of the exercise, similar to what one would experience in during running, swimming or cycling.
This not only helps to boost your testosterone levels, but can also be very effective in burning fat and gaining muscle which can help to improve energy levels.
Get More Vitamin D to Improve Production of Testosterone
Vitamin D on its own is able to help boost production of testosterone, however most people do not nearly get as much as they should and are at a deficit as a result. If your testosterone levels are low, you want to get at least 30 minutes of sunlight exposure daily, as the sun is the best natural source of vitamin D.
Anytime that you can’t get outside for an adequate amount of time, you should be taking a vitamin D supplement to make up the difference. Vitamin D is one of the hardest vitamins to get from a food source, so supplements are necessary in many cases.
Supplements with ginseng are effective in boosting testosterone and sex drive also. This is because ginseng reduced levels of cortisol in the body, which benefits testosterone.
Healthy Fats Help to Boost Testosterone Levels
Many men with low testosterone eat a poor diet that consists of junk food with too many empty calories. Ditch these junk foods and start eating foods with healthier fats to help boost those testosterone levels.
Studies show that when men decrease their intake of healthy fats, their levels of testosterone and other associated hormones decreased overall. Fat and cholesterol are essential in the production of testosterone, so don’t eliminate fats from your diet altogether.
There are three types of fats you want to include in your diet and they are monounsaturated fats, omega 3 fatty acids, and healthy saturated fats.
Good sources of saturated fats are found in fermented dairy products, coconut oil and other seeds and nuts. Good sources of omega 3 fatty acids can also be found in seeds and nuts; as well as certain types of fish, grass fed beef, and eggs for example.
Better Manage Your Stress to Maintain Testosterone Levels
Stress like many other things, can actually be very beneficial in moderation however too much can kill us. Many people associate stress as being bad, however certain types of stress can help us. For example the stress we exert on our bodies during exercise causes our muscles to grow.
Conversely if we stress ourselves too much during exercise, it can result in fractures and tears so too much stress can be bad as well. The key is to find a happy medium somewhere in between these two extremes.
Chronic stress is what we want to avoid here, so do whatever you need to do to get rid of it. You may need to see a therapist, or in some cases exercise can be used as an effective tool to relive stress.
Lower Your Body Fat to Improve Testosterone Production
Studies have shown that the relationship between weight loss and testosterone is direct and linear. This means that the more weight you lose, the more testosterone you will produce and vice-versa.
Insulin resistance has a huge effect on testosterone, and insulin resistance is due to problems with type 2 diabetes which also stem from obesity issues.
High body fat can be a compounding issue in that more fat leads to more cortisol production, which leads to more fat gain. Make sure to keep your body fat low in order to reduce these effects.