Get Your Ideal Body: Pt 2 – Increase Your Testosterone

Intro

Testosterone is what makes men…men.  It is like our battery, our life source, what gives us our manly superpowers and what can distinguish the men from the boys.  I believe it is also not taken as serious by men as it should be.  The saying, “if you don’t use it, you lose it” applies to testosterone, in a way.  You are either living a lifestyle that is testosterone driven or testosterone depleting.  Read this article and then decided for yourself where you stand.

The 411 on Testosterone

I am going to keep this brief and not get too scientific.  Testosterone is a hormone found in the human body.  It plays a more dominant role in the male human body compared to a female.  It is produced in the testicles and begins to increase during puberty and begins to taper off after age thirty.(1)

It plays a role in a man’s sex drive (libido) and sperm production.  It is also responsible for building strong bones, muscle mass, burning fat, and red blood cell production.(1)

Having low levels of testosterone will cause a decrease in all areas just mentioned.   One solution for low T levels is testosterone replacement therapy (TRT).  Unfortunately, along with the benefits of TRT, there are also risks.

The purpose of this article is to give you information on increasing your testosterone naturally, so I will not be getting in to any TRT information.  The ideal solution is for you to not need TRT, but to increase your T naturally by incorporating the information from this article into your life.

(photo credit: artofmanliness.com

(photo credit: artofmanliness.com

Benefits

When your T levels are in balance, your body is happy and where it should.  It can be and do what a human male body is designed to do.  It is like having your engine running on all cylinders.  Benefits to having proper levels of T are …

(photo credit: menprovement.com)

(photo credit: menprovement.com)

Foods to Increase Testosterone

The best way to increase testosterone is to add healthy fats into your diet, consume a moderate to high level of carbohydrates, and increase protein for building muscle mass.

Studies have shown that a diet high in protein and low in carbohydrate has the ability to decrease T levels.

  • Potatoes
  • Macadamia Nuts
  • Brazil Nuts
  • Extra Virgin Olive Oil
  • Raisins
  • Parsley
  • Eggs
  • Grass-fed Butter
  • Ginger
  • Raw Cacao
  • Sea or Himalayan Pink Salt
  • White Button Mushrooms
  • Avocados
  • Grass-fed Beef Jerkey
  • Yogurt
  • Minced meat
  • Promegranates
  • Blue Cheese
  • Dark Berries
  • Coconut Oil
  • Bacon!!!
  • Onions
  • Garlic
  • Oysters

(all of these foods have been used in studies concerning T levels, you can find more info here )

Supplements

Strength Training to Increase Testosterone

Your time in the gym is going to need to follow some guidelines as well.

Your best bet is to perform exercises that target large muscle groups and/or a combination of large muscle groups working together in order to increase T levels.  These are lifts like the Squat, Deadlift, Shoulder Press and Bench Press.  So leave the isolation machines to the women.

Focus on working large muscle groups, like the chest, glutes, quads, basically everything you will be hitting with the compound lifts.  Shoulder external rotations will not release a lot of T.

Higher volume workouts result in higher T production.  This means more reps and sets.  So think 3 reps of 10-12 reps and multiple exercises for each muscle group, rather than doing one set of each exercise.

Push to failure on the very last set, just do not push to failure on every set.

Other factors

 

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  • manage your stress levels – Studies have shown that high testosterone levels correlates with low cortisol levels and vice versa.  Cortisol is a stress hormone that rises with stress levels.  So High T and actively managing your stress levels will help keep cortisol levels in check.  Ways to manage your stress:  meditate, if your religous, pray, go out for a walk, find something you enjoy as a way to get away.

I have also recently heard that getting involved in serious monogamous relationship and also having a child (probably because of the lack of sleep, stress of being financially responsible for another human being, etc) can decrease testosterone levels in men.  I am in no way suggesting to avoid these two “factors” in life.  They can be the best things in your life and feel fortunate to have either one or both.  But if this true, then husbands and dads, keep yourself healthy and T’d up to be the best for your family.

 (1) Roland, James.  What is Testosterone. Healthline.com.  April 18,2014. Web. 30 July. 2015
About The Author

Kevin Fulton

Kevin Fulton is personal trainer in Pittsburgh, PA. His goal is to help his clients look, feel, and move better. In his spare time you can find him under a barbell or practicing jiu jitsu.

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