Testosterone is the primary male sex hormone, but females too have it in small amounts. It is produced in the testicles of men and ovaries of women. In puberty, testosterone plays a significant role in the body’s physical changes, as the voice deepens and hair grows in the underarms and pubic region. This hormone plays a very crucial role in health and sexual well-being.
Signs of low T-levels – Less sex drive, erection difficulty, low semen volume, hair loss, fatigue, loss of muscle mass, increased fat, decreased bone mass, mood changes, and low blood count.
The ‘testosterone’ is the muscle-building hormone of a male’s body. The higher levels of testosterone build more muscle, reduces fat gain, increases strength level, and provides more energy. If you wish for a desirable shape, you have to increase testosterone level in your body. If you have low testosterone levels, muscle building is impossible. Here are some ways to improve the testosterone level in the body –
● Stress: This is the worst enemy of our body. It results in anxiety, depression, cardiovascular problems, disturbed sleep, lack of concentration, and irritation. Stress has to be eliminated immediately.
Stress releases a hormone called cortisol, which hinders the growth of the muscles. It slows down the natural testosterone production in the body and affects the immune system. If you can eliminate stress, then the rest of your muscle growth journey becomes a bit easier.
A cycle of whole foods, exercise, adequate sleep, laughter, and a balanced lifestyle can reduce stress, improve health, and T-levels.
● Sleep: Our body is like a machine; food is our fuel, and sleep is our replenishment. During sleep, our body rests and also produces testosterone. If you are sleep deprived, then the production of testosterone will reduce.
Therefore, it is very vital to sleep for 8 hours. Adequate sleep also restores all your energy for your daily work. Proper sleep is essential for a workout, and lack of it can weaken your muscles.
● Weightlifting: It has been proven that lifting heavy weights can increase testosterone generation. It is a natural process and works magically. Exercises like squats and deadlifts work effectively in building your testosterone level.
The heavy exercises not only boosts your testosterone but also builds your muscle. Dr. Jadick said that the weight lifting upswings the muscle mass triggers testosterone production levels in the body. An old study says a weightlifting session of 30 minutes increases testosterone levels by 21.6 percent in men.
Exercise with caffeine and creatine monohydrate as supplements further boosts your T-levels.
● Supplements: Some nutrients help increase testosterone levels. These nutrients are not available enough through a regular diet. These nutrients are essential, and the supplements provide them to our body. The lack of such nutrients can hamper your testosterone production.
One study shows that the intake of zinc and vitamin B increases sperm quality. Others show vitamin A, C, and E affect your sex hormones.
Some supplements to boost testosterone levels are D-Aspartic acid, Vitamin D, Tribulus Terrestris, Fenugreek, and DHEA. Vitamin D is very popular and has shown increased T-levels by 25% over a 12-month study. Exposure to the sun should also be regarded.
● No fat gaining: The fat in the body hampers the production of testosterone. If you want a fit body, you will have to lose weight to increase the testosterone; le12-monthich will improve the muscle mass. The supplements are beneficial for fat people.
Low testosterone levels make it challenging to lose fat. So, the trick is to avoid getting fat. Thirty years of study has proven that lean men have more testosterone than healthy men. Obesity leads to hypothalamic-pituitary suppression irrespective of age, which cannot be compensated for by physiological mechanisms.
● Protein, fat, and carb intake: Whatever you eat has an impact on your hormones. This is why you should eat a balanced diet. Adequate protein levels support weight loss. During resistance training, carbs and healthy fats have been shown to benefit T-levels. The balance of protein, fat, and carb will keep up your health and hormone levels.
● Natural boosters: The herb named ‘ashwagandha’ is the most researched. This has shown a 17% increase in infertile men’s T-levels and a 167% increase in sperm count. Ginger extract is also found useful. It is delicious and serves other health problems too. Other herbs are horny goat weed, shilajit, and Tongkat Ali.
● Estrogen-like compounds: A healthy sex life plays a vital role in hormone regulation. It would be best to minimize exposure to BPA, parabens, and some other chemicals in plastic. Any alcohol or drug use can affect the T-levels too.
Once a man reaches the age of 30, the T-levels start to decline. Studies have shown a link between low T-levels, obesity, disease risk, and premature death.
Besides working out, you can simultaneously try intermittent fasting. This is a diet in which you have a food window of 8 hours in which you can eat twice and fast for the rest of 16 hours. This has proven to increase hormones in both males and females. So, try these above suggestions and get an attractive body in a few days—all the best for your muscle-building journey.
For more information regarding healthy eating click here –
TASTY VEGAN DISHES FOR MUSCLE-BUILDING
