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Tuesday, April 15, 2008

10 Tips to Increase Natural Testosterone Production


Testosterone is a very important hormone in the muscle building process. The more testosterone your body produces, the more muscle mass you will be able to build.

There are quite a few completely natural ways in which you can promote more testosterone production in your body, without even mentioning the word 'steroids'.

Here they are:

#1: Focus your weight training on compound exercises.

Performing compound exercises stimulate multiple muscle groups at a time. This means more stress on your body, and in turn that means more testosterone production. You will become more healthy overall as well.

So there you go, 10 tips on how you can naturally increase your testosterone levels for better muscle gains.

If you want to avoid other muscle building myths that will stop you from getting the gains your deserve, check out the Building Muscle Guide. Some example! s of compound lifts are squats, deadlifts, bench press, barbell rows, and chin-ups.

#2: Train as hard as you can.

Like I mentioned above, the more stress you place your body under during your workouts, then the more testosterone you will produce. It covers everything you need to know about building a strong and muscular physique. So it makes sense that you should train your muscles as hard as you possibly can to take advantage of this.

#3: Eat smaller, more frequent meals.

As all bodybuilders should know, instead of having 3 large meals a day like the majority of people do, to gain muscle mass you need to eat more meals spread over the day to keep your body in a muscle-building, anabolic state. Simply because, alcohol lowers testosterone levels as well as having other negative side effects that will affect your muscle building results in a negative way.

#8: Get quality sleep time.

Not getting enough sleep will raise cortisol levels, and! this means lower testosterone levels for you. This in turn i! ncreases the amount of testosterone you have.

#7: Avoid drinking too much alcohol.

Try to limit your drinking nights and if you do decide to go out for a good time, those who are committed to their weight training program will only have a few drinks or less. They are also the best healthy fats you can consume for a muscle building diet.

#5: Avoid too much soy.

Try not to eat too many foods containing soy products, as soy is known to increase estrogen and lower testosterone.

#6 Eat more cruciferous vegetables.

As well as being very good for you, cruciferous vegetables such as broccoli, cauliflower, cabbage, and brussels sprouts lower estrogen levels in the body. So if you think you're overly stressed by things such as your job, partner, or anything else, try to make some changes to becoming less stressed out. Plus, getting at least 7-8 solid hours of sleep every night has many other benefits, not just to do with bodybuilding.

#9: Sexual ac! tivity.

Believe or not, sexual stimulation has been proven to increase testosterone because of a rise in oxytocin and endorphin in the body.

#10: Decrease stress in your life.

Stress raises cortisol levels and lowers testosterone levels. This will also keep testosterone levels higher throughout the day.

#4: Include Essential Fatty Acids in your diet.

EFA's (Essential Fatty Acids) such as flax seed oil promote more testosterone production in the body.

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