They say the holy grail for keeping healthy and fit later in life is your testosterone levels.
From the age of 30 on testosterone starts to naturally decrease in men, so it is more important then ever to do whatever you can early on to keep it elevated.
Testosterone is is very important, not just men but also women, as it helps maintain or inrease lean muscle and for men their libido will increase. But proper levels of testosterone are very important for maintaining bone density and how good you feel.
Outside of medical help what are some ways you can naturally increase your testosterone?
1. Strength Train
Big, compound exercises such as squats and deadlifts performed frequently have been shown to increase testosterone. Heavier weights and shorter rest periods are even better then high reps and long chit chats in between exercises.
All it takes is 2-3 days a week on a full body routine to elicit a proper response. But you have to be training hard. Leave the machines to the injured.
2. Increase Your Vitamin D levels
Vitamin D increases testosterone and helps maintain body leanness and function of your sex drive. Vitamin D has been shown to help prevent the aromatization of estrogen and increase the sensitivity of androgen cells.
You can increase Vitamin D through being outside in the sun or supplementing.
3. Increase Zinc and Magnesium
Most people are deficient in both these minerals. However, both are extremely important. Higher the zinc, higher the release of Test. Lower the zinc, higher the risk of cancer. Pretty bad trade off... A study in 1996 showed they doubled the levels of test in those that had low T by supplementing their zinc. Increasing magenesium helps decrease inflammation and increase the bodies ability to release testosterone. It also helps you sleep.
Eat protein rich meats. This is a great way to increase zinc levels. You could also supplement by getting a ZMA that has at least 500 mg of magnesium and no more than 40 mg of zinc.
4. Get some sleep
Sleeping is when you recover. When you do not sleep your hormones take the beating. Lack of sleep can increase cortisol which can interfere with test production. It has been shown that lack of sleep can decrease testosterone by up to 30%.
Around 6-8 hours is needed to make sure you are adequately resting.
5. Increase Good Fats and Decrease Sugar in Diet
Fats help regulate the production of hormones in the body. They need fat in order for them to function optimally. Diets low in fat (you need all sources, including saturated) have been shown to have decreased levels of testosterone.
Try and get around 40% of your daily calories from good sources of fat. High intakes of sugar and carbs lead to excess body fat and increased insulin levels - all counter productive to optimal levels of testosterone.
These are all the best, natural ways to increase test levels. The best thing is they are so basic everyone can do them. Exercise, sleep, take a few supplements that are proven to increase testosterone levels and eat healthy!
To read more or receive your free e-book go to http://legionsp.com/gettingstarted
