Fitness is more than just a new trend these days, and with celebrities being role models for today’s youth, it can put a lot of pressure on a male to look “fit.” Use these tips below to boost your testosterone, and help you gain muscle quickly and safely.
What is Testosterone?
Testosterone is a hormone that stimulates growth and the development of many physical characteristics. Men aren’t the only ones who produce testosterone, women do too, in their ovaries.
Testosterone hits its peak during puberty, but then slowly declines after and around the age of 30. If a male’s testosterone levels are low, it can lead to low amounts of sperm production, therefore leading to infertility.
If you would like to build more muscle in a shorter amount of time, increasing the amount of testosterone in your body is one of the best ways to make this happen!
Testosterone and Muscle Production
The receptors on the surface of muscle cells are bound by testosterone and then amplified by biochemical signals in the muscle tissue- and the result is protein synthesis. Lifting weights (specifically heavy-weights) increases the need for these repairs, meaning more testosterone is recruited to allow for more protein synthesis.
More receptors are activated when there’s more testosterone, and this means more muscle tissue is used and more muscle mass is gained.
By lifting heavy-weights, it can help to improve the connection between the muscular system and the central nervous system.
How to Boost Your Testosterone Level?
This may sound boring and pretty much common sense, but sleeping plays a big part in your testosterone levels. When you’re tired and are lacking in sleep, it can cause your hormone levels, as well as the chemicals in your body to function strangely, which can influence testosterone levels.
Vitamin D is a great help when trying to improve your testosterone levels. Foods such as fatty fish, dairy products and salmon are a great source of Vitamin D. Furthermore, sitting in the sun for around 20-30 minutes per day helps raise Vitamin D levels.
Another way to boost your testosterone levels is to lose weight. Losing excess fat can help increase your testosterone levels. You can check websites like testosteroneland.com to find out more information on how you can boost testosterone levels.
Three Well-Known Exercises That Boost Your Testosterone Level
Conventional Deadlift
The conventional deadlift is an amazing exercise that will help you boost your testosterone levels. Stand properly with your feet hip-width, then bend your hips back to reach down and grasp the bar. Keep your lower back in its natural position and pull the weight up along with your shins.
Other options include the deficit deadlift, sumo deadlift, or snatch grip deadlift.
Bench Press
It is best to have your friend or a trainer around you to support when you bench press for the first time, but overall it is a safe exercise. Start by lying down on the bench and grasp the bar just outside your shoulder width.
Slowly pull the bar out of the rack and lower it to your chest while you tuck your elbows inwards.
As the bar touches your chest, use your legs to apply pressure on the floor and push it up.
Bonus Tip- Try the Dumbbell Floor Press
Chin-up
One of the most common freehand exercises that will boost your testosterone levels are chin-ups. You can find chin-up bars in most parks, but it is recommended to get a pull-up bar in your home.
Fix the bar in your door entrance, grab the bar underhand at shoulder width, and pull yourself up until your chin is over the bar.
Concluding Thoughts
Testosterone levels start to decline from the age of 25-30 and obesity is one of the biggest reasons for this.
Healthy testosterone levels are very important for women as well, along with other important hormones like estrogen and progesterone.
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