We all heard and know about testosterone. We know that this is the main male hormone, and also the main hormone for muscle growth. Without it, men would not be muscular and strong. However, the amount of testosterone that our body produces is not sufficient for a significant increase in muscle mass. We need to increase testosterone levels. In this article, we will talk about the natural ways to increase testosterone and maintain its required level.
Products that increase testosterone
First of all, you need to change the power. Testosterone is not synthesized from the air, it requires minerals and vitamins. As we know, the body does not produce vitamins and minerals; they come only from the outside. Therefore, you should include in your diet: seafood, meat, nuts, fruits, fish, and vegetables.
With seafood and nuts, we get the main mineral; the main building block of testosterone is zinc. Without it, the production of testosterone is simply impossible, therefore, it is absolutely necessary to provide your body with an excess of zinc. Zinc is the main mineral for the synthesis of testosterone, but not the only one. Active participation in the synthesis is taken: calcium, selenium and magnesium.
Meat is necessary, as it contains animal fats, and they in turn are the source of cholesterol. Cholesterol is very important for the production of testosterone, without it, synthesis will not be possible, since it is the basis. Therefore, when typing the mass, there is nothing terrible in that the athlete is gaining a little subcutaneous fat. This will only benefit, and you can always throw off the surplus.
Let’s not forget about vitamins. Vegetables and fruits are our faithful helpers in this matter. Vitamins take an active part not only in the synthesis of testosterone, they are necessary for the normal functioning of the body and full health. If we consider a single group of vitamins, then vitamin E , for example, does not participate in the synthesis, but protects the testosterone molecule from decay, which is important.
We talked about nutrition. However, not everything can sound so rosy. Due to the multitude of environmental problems and the poor quality of food and water, many people may be allergic to certain foods from the list. Perhaps, it is simply not possible to constantly have these products at hand and constantly use them. Ignore this fact and neglect it. Therefore, manufacturers of sports nutrition in their arsenal have both vitamin complexes and mineral. No allergic reaction and always at hand, this is a real way out.
You should regularly consume L-Dopa, a natural supplement, it have a positive effect on testosterone and can improve its production in the body. Therefore, it is recommended to males looking to increase their sperm count and enhance their testosterone levels.
Training and rest
Physical activity, our training in the hall, they also affect the level of testosterone. However, everywhere you need to know the measure and not overdo it. Otherwise, we will only harm ourselves. To increase the amount of testosterone, it is necessary to give loads with burdening about 3-4 times a week. Work with a working weight of 8-10 repetitions, and the last repetition should be given to you with difficulty, so to say to press on the limit. Good exercises to improve overall strength, endurance and testosterone levels are basic exercises.
An equally important component for the synthesis of testosterone is a healthy sleep. It is a healthy dream that affects most of the testosterone produced. A healthy sleep lasts no less than eight hours. During this period of time, various phases of sleep pass. The most important is the phase of deep sleep. During this phase, the sex hormones begin to be actively synthesized, which we actually need. This is what we are trying to achieve. Therefore, you need to sleep in silence and darkness, so that nothing distracts you from restoring your strength and producing testosterone.
To effectively increase the level of testosterone, you must also ensure that it does not fall. And he submits, if the level of insulin, estrogen and cortisol exceed the norm. If at least one of these hormones exceeds the norm, this negatively affects the production of testosterone.
Naturally, to effectively raise the level of testosterone in the body it will not be enough to use only one method or recommendation. It is necessary to approach this issue in a comprehensive manner and use all methods at once. Do not expect results on the first day or week. Give time to the body to reorganize and begin to work in a new way. As a reward for your patience and work, you get what you wanted, and what you so much wanted.