How to Increase Testosterone Naturally. What is testosterone? Testosterone is the male sex hormone that has many roles. This hormone is owned by men and women, but the number was more in males about 20 times. Its main function is to generate the sex drive; affect the growth of muscle, bone, penis, testicles, and sperm production; deepen the male voice in puberty; keep energy levels; maintain balance moods of men.
Within person’s body, these hormones have an effect on their physical appearance. For this reason many bodybuilders using synthetic testosterone (steroids) to increase their muscle mass in a short time. But, of course there are risks that must be faced. That is the emergence of gyno (male breast due to the effects of high levels of aromatase), production of natural testosterone in the testes stopped (can be temporary or permanent depending on the dose and duration of use), the risk of prostate cancer, etc..
Although the results are relatively quick and satisfying, we should be ready to take the risk when using synthetic testosterone (steroids). However, you actually can get a good muscle without having to use steroids. That is by increasing testosterone levels naturally, regular exercise, meet the daily nutritional needs, and adequate rest at night.
Here are some things you can do in order to Increase Testosterone Naturally
1. Weight training
Resistance training is the potent stimulant for testosterone production. So, be sure to lift heavy objects now and again. If you want to play in advanced stages, play it with rest interval between sets to stimulate a different hormonal response. In one study, rest for 90 seconds between sets squats and bench press improve post-workout testosterone in the highest level, followed by rest period of 120 seconds. Rest for 60 seconds can increase the level of growth hormone (growth hormone) in high quantities and testosterone slightly.
2. Sprint
Testosterone is also associated with levels of lactate in the blood. It will be interesting to know that some of the exercises cause an increase in lactate levels also increase testosterone levels.
3. Avoid excessive Cortisol
Cortisol is often known as stress hormones. At the moment we experience stress, the levels of this hormone is also increased. Excess cortisol production will make us difficult to sleep, depression, blood pressure dropped which then makes us feel weak, and our appetite becomes increased. Cortisol can also reduce levels of free testosterone.
4. Get vitamin D with bask in the morning sunlight directly.
Vitamin D, in addition correlated with bone strength and muscle, is also positively correlated with testosterone levels in men.
5. Eating saturated fats and monounsaturated fats
6. Avoid foods that raise blood sugar levels regularly
The researchers found that 75 grams of pure glucose is sufficient to lower testosterone levels as much as 25% in healthy groups at random.
7. Meet the daily needs of zync
Deficiency (lack of) zync can lower testosterone level. The recommended daily requirement of zinc is 15 mg / day for adult males and 12 mg / day for adult females.
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