Here’s How To Increase Testosterone Naturally To Lift Heavier, Build Muscle & Be More Active In General
The role of testosterone in building muscle mass is of prime importance. If you have been lifting for years, this shouldn’t come as news to you. If you are beginner, please go ahead and read more about it. If you are already familiar with how testosterone functions, here are some tips that will help you kick up its natural levels, naturally. No, you don’t even need supplements. In fact, as opposed to what is advertised, most ‘T-Boosters’ fail to increase testosterone levels and only propel libido.
1. Quality sleep
One of the most important factors and of course, the most ignored as well, is the right amount of sleep needed. Scrolling through social media, texting, binge watching a TV-series comes at a cost of reduced sleeping hours. If you lift and lead an active lifestyle, you need 7-9 hours of quality sleep, no matter what. This will not only push up your T levels but you will also notice a big increment in your strength levels.
2. Fat intake
When people talk to me about fat loss or general diet prescriptions, they tell me how they consume little to no fat in their diet but it doesn’t help. Most people think that fat makes you fat and need to completely eliminate it from the diet. This is completely ridiculous and incorrect.
Fat has many functions in your body-
a) To transport fat soluble vitamins like A, D, E and K.
b) Insulating and protecting the body’s organs
c) Essential for healthy skin
If the reasons mentioned above are not enough for you to start including fat in your diet, here`s one more. Fat plays a major role in regulating your hormones. If you drop fat from your diet, you will see your testosterone levels crashing. Bodybuilders go extremely low fat because they are on steroids and can retain muscle, no matter what. Natural lifters can’t. Eat a minimum of 0.75gm/per kg bodyweight of fat. This means for an 80kg individual, 60 grams of fat will be the bare minimum.
3. Drop Your Body Fat Percentage
Having a high body fat percentage is detrimental to testosterone levels in the body. The higher body fat you hold, the lower your testosterone levels will be. Yes, it`s true. Fat men usually have more estrogen in their body and that’s the reason why they have man-boobs and stubborn waist fat. High body fat percentage, let`s say over 25%, causes estrogen to elevate and subsequently drop testosterone levels in the body. So if you are overweight, shed those extra pounds, asap.
4. Reduce Stress levels
Another major component which throws your hormones out of balance is stress. Having high stress levels for prolonged periods of time directly affects the output of cortisol (stress hormone) which further impacts the level of testosterone in the body.
Here are a few tips and tricks to manage stress:-
a) Remove negative people out of your life.
b) Try to find joy in the little pleasures of life.
c) Try meditation
d) Engage in sports or exercise regularly
e) Don`t be in a relation with a whining girlfriend. It’s all stress. Trust us!
That’s all folks! These are a few major factors which can actually help increase your testosterone levels.