Starting at age 30, a man’s testosterone levels begin to decrease and continue to do so as he gets older. That’s why; in Healthy Sport we have gathered some tips to increase your testosterone level in a natural and healthy way without products or chemical methods that could harm your health fat burners.
Testosterone, a hormone produced mainly by the testes, is largely associated with “virility” (although women also have testosterone). In fact, it plays an important role in male sexuality and reproduction, affecting factors such as sexual and reproductive function, muscle mass and hair growth, but it also has some less “flashy” but equally important functions, such as maintaining Bone density, red blood cell levels and a sense of well-being.
Ways to increase your testosterone level naturally
If you are overweight, losing the extra pounds can help increase your testosterone levels . Overweight men are more likely to have low testosterone levels, so losing weight can be a good way to increase your testosterone level naturally when you need it most.
To do this, you must strictly limit the amount of sugar processed in your diet. Excess sugar and fructose in particular, is the main factor that drives weight gain. Therefore, eliminate soft drinks, limit the fructose found in processed foods, fruit juice and so-called “healthy” sweeteners such as agave, will be some of the appropriate measures you must take to achieve weight loss.
Practice high intensity exercise
It has been shown that both the intermittent fasting as intense exercise do increase your testosterone level naturally.
Intense and short exercise has a positive effect by increasing testosterone levels and preventing the lowering of your normal levels, unlike aerobics or prolonged moderate exercise, which have been shown to have a negative or no effect on testosterone levels.
Eat zinc supplements
The mineral zinc is important for the production of testosterone, and it has been shown that supplementing the diet for only six weeks, causes a marked improvement in testosterone in men with low levels. Also, research has shown that restricting zinc sources leads to a significant decrease in testosterone.
Perform strength training
In addition to high intensity workouts, it is also known that strength training increases testosterone levels, as long as you do it with enough intensity. When you train hard to increase your testosterone level naturally, you’ll have to raise the weight and decrease the number of repetitions, and then concentrate on exercises that work a large muscle group, such as deadlifts or squats.
Optimize vitamin D levels
Vitamin D is essential for the healthy development of the sperm cell nucleus as it helps maintain semen quality and sperm count. Vitamin D also increases testosterone levels, which can help boost libido.