Testosterone is a male sex hormone. It is produced in men’s testicles. The main hormone is responsible for various changes in several growths such as muscle growth, hair growth, etc. For bodybuilders, this is one of the important hormones which helps in various gains and growths. We have analyzed the best ways to increase your testosterone level. These beneficial methods will help you increase your testosterone level.
Benefits Of Increasing Your Testosterone Level
- Keeps your Heart Healthy- A healthy heart pumps blood to the whole body. Testosterone helps in the production of red blood cells. Low testosterone level risk to heart problems.
- Increases Muscle Mass- Testosterone level is responsible for the increase in the mass of muscles. According to the studies, a high testosterone level leads to a decrease in fat mass and an increase in muscle strength.
- Stronger Bones- Testosterone plays a lead role in bone density. Bone density reduces with an increase in men’s age. Strong bones support your muscles and body organs. High testosterone level helps in repairing weaker bones and also reduces fracture risk.
- Reduces the Risk of Obesity- Testosterone level helps in reducing obesity and depressions. According to the studies, High testosterone level decreases the rate of obesity and fatigueness in people.
- Responsible for hair growth- Testosterone also helps in hair growth. The higher the level of Testosterone you, the proper hair growth will take place.
How To Increase Your Testosterone Level
1. Exercise Daily and Lift Heavy
Exercising daily is one of the most effective ways to upgrade your lifestyles. Although it is also the best way to increase your testosterone level. Yes! according to the research, exercising regularly helps in increasing your testosterone level. In obsessed persons, it is found that physical exercises help in weight loss and increases the level of testosterone.
High-intensity training is the best and effective exercise that helps in increasing the growth of testosterone hormones. Lifting heavy weights is also very effective.
2. Eat Protein, Fat, and Carbs
Having a nutritional diet also helps in increasing the level of testosterone. According to the research, carbs intake helps in optimizing the testosterone level. Overe ating and having a low nutritional diet can disturb your testosterone level.
Try to have a balanced diet that contains all the necessary macro-nutrients in a balanced amount. Sufficient healthy fat is also beneficial for testosterone levels.
3. Take Mineral and Vitamin Supplement
Vitamin and Minerals are the main requirements of the body. Research has shown that they have different health benefits. If we talk about Vitamin D, which is the most popular vitamin in the world, it works as a testosterone booster in our body. Most of the people have a deficiency in Vitamin D, which disturbs their testosterone level.
Also, Zinc and Vitamin B work as a testosterone booster. Zinc is consumed by athletes to boost their testosterone growth.
4. Take Proper Rest
Getting proper rest and long sleep also helps in boosting testosterone levels. If you are restless, it can affect your testosterone level. It was found that sleeping for only 5 hrs a day reduces 15% in testosterone levels.
Make sure that you are getting proper rest and will maintain your testosterone level and will also optimize your health.
Proper rest and long-term sleep also help in muscle growth.
Testosterone Boosting Foods
Testosterone growth declines with an increase in age. We have analyzed the best foods, which will help you in increasing your testosterone level.
According to the research the well maintained, nutritional diet is responsible for boosting testosterone levels and also prevents health problems. Let’s talk about some nutritional food that will help you increase your Testosterone level.
Tuna is a common fish, which is rich in Vitamin D. Yesss! Vitamin D is responsible for increasing testosterone production in your body. It also contains a large amount of protein and is low in calories.
2. Low-Fat milk with Vitamin D
We all know that milk is the best source of protein and calcium. Children and aged ones are encouraged to drink milk for better bone density. The Vitamin D present in the milk helps in boosting your testosterone level.
Beans are beneficial for our body. Kidney and black beans both are rich in Vitamin D. If you want to increase your testosterone level naturally, then this could be the best option.
5. Egg yolks
Egg yolk is also high in Vitamin D. According to the studies egg yolk is more nutritional than egg whites. If you do not have any cholesterol problem, you can consume it to boost up your testosterone level.
Best Exercises To Increase Testosterone
Low testosterone affects your muscle mass, mental and physical health. According to Research, exercising regularly also helps in boosting testosterone. The more you exercises, the higher is your testosterone level. Here are some best exercises which will help you increase your testosterone level.
Weightlifting is the best and effective exercise for our body muscles. Lifting heavier weights has various benefits. It helps in boosting our testosterone level. It targets your larger muscle groups like quadriceps, hamstrings, and back.
Perform 2 to 3 sets with 3 to 5 reps each.
2. Barbell Squats
Barbell squats are the best and effective exercise which is beneficial for you. It usually targets your lower body and helps in boosting your testosterone level. This exercise is responsible for muscle gain.
Perform 4 sets of 4 to 5 reps each.
3. High-Intensity Training
High-Intensity training has always been the most effective body training. It increases the level of testosterone and is also beneficial for health. You must train your smaller muscles as well because it helps in strengthening the body and also increases the metabolism of the body.
Also, read our article on Best of 8 whey proteins for beginners Click Here