Testosterone is a hormone that is produced primarily by the testicles and in men plays an important role in sexuality and reproduction, hair growth, bone density, for the general well-being of male, and not least for the muscle. An age of about 30 years, the testosterone starts as part of the natural aging process continuously to sink. In addition, the recording of environmental pollutants or the use of certain medications can adversely affect the production of testosterone.
More testosterone by removing
If you're overweight, you can easily increase your testosterone levels and your metabolism by you lose excess pounds and upgrade your metabolism. Obesity leads to a low testosterone level. Seriously, to lose weight, you should reduce the intake of excess sugar. Training with high intensity two to three times a week in combination with the right diet promote muscle growth and help thus to raise testosterone levels.
High-intense training (E.g. HIT) and fasting
Another method consists of a combination of fast and short, intensive training periods to raise your testosterone levels naturally and improve your metabolism. For building muscle and your metabolism, have a positive effect has been proven that short but intense training phase and increase your testosterone levels. Also fasting increases your testosterone levels, as in the following food intake your body pays out more saturation hormones, which stimulate all the natural production of testosterone and muscle building.
Strength training to build muscle
It must not necessarily be "HIT" to increase your testosterone levels and your metabolism naturally. Other strength training helps, as long as it is intense enough. To stimulate the natural formation of testosterone and muscle building, you should rather work with higher weights and to reduce the number of repetitions. The best muscle building exercises which target all muscle groups work then. Very slow-running exercises are promoting especially testosterone, because the slow movements result in the smallest microscopic bridges between the protein fibers in your muscles and a good muscle building.
Zinc lead to
The mineral zinc is especially important for the production of testosterone and muscle building, and therefore you should adjust your diet or supplement. Studies have shown that in men by the absorption of zinc a significant increase of in testosterone levels and also muscle building there has been less than 6 weeks. You best take zinc, by you really feed you. Beans and all foods produced from raw milk, such as cheese, yogurt or kefir contain much zinc.
Optimize your vitamin D levels
Vitamin D is a steroid hormone that is essential for the healthy development of the male sperm cells, metabolism and muscle building. Vitamin D can increase testosterone levels and metabolism even when overweight men, studies have shown. Exposure to sunlight is the best way to your vitamin D levels to optimize metabolism and as a result to raise your testosterone levels naturally.
Reduce stress
Under stress, your metabolism produces large amounts of the stress hormone cortisol. This hormone blocks the action of testosterone because it immediately adjusts your body for fight or flight. While the thought of pairing would be inconvenient, so the testosterone is back.
Reduce sugar
The consumption of sugar leads to high insulin metabolism, which lowers testosterone levels. Therefore you should reduce your metabolism and muscle building all foods with sugar and fructose, and grain products such as bread and pasta.
Intake of healthy fats
Monounsaturated and polyunsaturated fats, what you think in avocados and nuts, are also essential for building testosterone and a healthy metabolism. Research has shown that a diet containing less than 40% of energy in the form of animal fat leads to a decrease of testosterone of levels. Such as olives, organic milk are examples of foods that contain healthy fats to push testosterone levels, nuts, avocados, and organic meat.
Prefer foods with whey protein and BCAAs
Play as the essential amino acids BCAA's - branch chain amino acids (german: branched-chain amino acids) for muscle growth an important role. The BCAA's are there more effective, if it in conjunction with Crazy Mass
If you're overweight, you can easily increase your testosterone levels and your metabolism by you lose excess pounds and upgrade your metabolism. Obesity leads to a low testosterone level. Seriously, to lose weight, you should reduce the intake of excess sugar. Training with high intensity two to three times a week in combination with the right diet promote muscle growth and help thus to raise testosterone levels.
High-intense training (E.g. HIT) and fasting
Another method consists of a combination of fast and short, intensive training periods to raise your testosterone levels naturally and improve your metabolism. For building muscle and your metabolism, have a positive effect has been proven that short but intense training phase and increase your testosterone levels. Also fasting increases your testosterone levels, as in the following food intake your body pays out more saturation hormones, which stimulate all the natural production of testosterone and muscle building.
Strength training to build muscle
It must not necessarily be "HIT" to increase your testosterone levels and your metabolism naturally. Other strength training helps, as long as it is intense enough. To stimulate the natural formation of testosterone and muscle building, you should rather work with higher weights and to reduce the number of repetitions. The best muscle building exercises which target all muscle groups work then. Very slow-running exercises are promoting especially testosterone, because the slow movements result in the smallest microscopic bridges between the protein fibers in your muscles and a good muscle building.
Zinc lead to
The mineral zinc is especially important for the production of testosterone and muscle building, and therefore you should adjust your diet or supplement. Studies have shown that in men by the absorption of zinc a significant increase of in testosterone levels and also muscle building there has been less than 6 weeks. You best take zinc, by you really feed you. Beans and all foods produced from raw milk, such as cheese, yogurt or kefir contain much zinc.
Optimize your vitamin D levels
Vitamin D is a steroid hormone that is essential for the healthy development of the male sperm cells, metabolism and muscle building. Vitamin D can increase testosterone levels and metabolism even when overweight men, studies have shown. Exposure to sunlight is the best way to your vitamin D levels to optimize metabolism and as a result to raise your testosterone levels naturally.
Reduce stress
Under stress, your metabolism produces large amounts of the stress hormone cortisol. This hormone blocks the action of testosterone because it immediately adjusts your body for fight or flight. While the thought of pairing would be inconvenient, so the testosterone is back.
Reduce sugar
The consumption of sugar leads to high insulin metabolism, which lowers testosterone levels. Therefore you should reduce your metabolism and muscle building all foods with sugar and fructose, and grain products such as bread and pasta.
Intake of healthy fats
Monounsaturated and polyunsaturated fats, what you think in avocados and nuts, are also essential for building testosterone and a healthy metabolism. Research has shown that a diet containing less than 40% of energy in the form of animal fat leads to a decrease of testosterone of levels. Such as olives, organic milk are examples of foods that contain healthy fats to push testosterone levels, nuts, avocados, and organic meat.
Prefer foods with whey protein and BCAAs
Play as the essential amino acids BCAA's - branch chain amino acids (german: branched-chain amino acids) for muscle growth an important role. The BCAA's are there more effective, if it in conjunction with Crazy Mass
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