It's affecting guys everywhere and sometimes it's hitting as early as a man's 30s! But no worries, here are 5 tips to keep the "Big T" going strong and keep your alpha male status!
1. Lose 5-10 lbs
Most men who are overweight tend to have lower testosterone levels. According to Dr. Mercola, "If you're overweight, shedding the excess pounds may increase your testosterone levels".
In fact, on a LiveScience.com, they even did a study on pre diabetic men in their 50's and the findings suggest "doctors should first encourage overweight men with low testosterone levels to try to lose weight through diet and exercise, before resorting to testosterone therapy to raise their hormone levels," said study researcher Dr. Frances Hayes, a professor at St. Vincent’s University Hospital, Dublin."
So step one in increasing your testosterone is to start losing weight and you'll see those T levels increase naturally!
Get my favorite way to start losing weight and exercising right away!
2. Incorporate Strength Training
Every guy loves to lift weights! So let's start lifting! Any kind of resistance training is going to help you build muscle which in turn is going to help you lose weight and help with number one. Want a cool tip? If you schedule your workouts in the evening you may be able to benefit from the post-workout testosterone boost
These are just 5 easy ways you can start incorporating some simple things into your diet and training right away to see improved levels of testosterone. This isn't something that will change drastically right away but as you start making these small changes you'll gradually begin to see improvements.
Click here for my favorite Strength Training Program
3. Add in more fat to your diet.
Research has proven that adding in more healthy fats, such as those from avocados, nuts, seeds, and oils have proven to increase testosterone levels. Some websites suggest adding in as much as 50-60% of your caloric intake to these healthy fats (such as the rise of the new "Bacon"-type diets!) but I suggest sticking with the more conservative 25-30% of your caloric intake to come from healthy fats.
Sorry, bacon lovers ;)
4. Add in High Intensity Interval Training workouts
According to this popular article on BodyBuilding.com:
"The "right" brand of cardio for anabolic fat loss is High Intensity Interval Training (HIIT). This consists, in practice, of a set of bursts of balls-out, massive output cardio work followed by timed rest periods. This type of cardio is similar to the Fartlek style favored by old-school track athletes and it's been around for years, but it has enjoyed resurgence with this everything-old-is-new-again movement so prevalent in today's fitness industry. It's a simple concept, however, and since we know a lot more about how to program it—in terms of volume, intensity and duration—it's a perfect solution for anyone looking to drop fat.
It's all backed up by plenty of research, too. The Journal of Strength and Conditioning Research published recent work showing that HIIT can actually increase testosterone levels and GLUT4 concentration. Steady-state cardio, as I wrote earlier, has the exact opposite effect. Research has also shown that HIIT increases 24-hour mitochondrial biogenesis. This is the formation of new energy-producing mitochondria in cells, a process that typically shuts down mTOR during steady-state cardio."
You can avoid valuable muscle breakdown by doing HIIT instead of the traditional steady-state cardio that will keep you hours on the treadmill or elliptical, so think twice before heading out for your easy morning jog!
My favorite program for HIIT
5. Get some Vitamin D
They did a study on Anabolicmen.com and found two key things that happened regarding vitamin D levels in men's bodies:
a) This study found out that men with sufficient vitamin D levels had significantly higher testosterone levels and lower SHBG count, than men who had insufficient amounts of the vitamin (or hormone) in their blood serum.
b) This study found out that when healthy male participants take 3332 IU’s of vitamin D daily for a year, they end up having 25,2% more testosterone on average when compared to placebo.
You can find Vitamin D at just about any health food store but start supplementing (or just get outside!).
Want a great way to start improving your Testosterone levels naturally? Try Onnit's T+!
Do you have any other tips for improving testosterone levels? Leave me a comment below!
Yours in Fitness,
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