For those who want to grow more muscle, testosterone is often considered the "holy grail".
Testosterone is a critically important muscle-building hormone, and it ultimately determines how much muscle your body can build.
Increased testosterone levels produce amazing benefits such as the following…
- A noticeable increase in strength and muscle size.
- Lower levels of body fat.
- Increased drive and endurance in the bedroom.
- Elevated mood.
- Decreased levels of "bad" cholesterol.
Good stuff, isn't it?
For sure, so in this article, I am going to touch on 10 simple steps to raise your testosterone levels; this will help you grow more muscle and enjoy all of these incredible benefits.
They won't give you unnatural "steroid-like" muscle gains, but certainly will enable you to grow more muscle
1) Use compound exercises as the cornerstone of your workouts.
Incorporate basic moves like squats, dips, lunges, bench presses, deadlifts, chin-ups, rows, and military presses.
These exercises will stress your muscles the most, forcing your body to increase testosterone production.
2) Train with maximum intensity and effort.
You will only achieve serious muscle growth if you push yourself to the limit in the gym.
Again, your output of testosterone will be higher if you truly stress yourself at the gym.
3) Your legs need to be trained just as hard as your upper body.
You may already know that intense leg training will actually get your body to grow more muscle in your upper body too.
This is due in part to the increase in testosterone that leg training induces.
4) Increase the consumption of EFA's.
Essential Fatty Acids from sources such as peanuts, avocadoes, fish, and healthy oils like flax seed, olive, and canola are a great way to naturally boost testosterone levels.
5) Cut down on your intake of soy.
As soy protein is a food that ups the levels of estrogen in your body, it hurts your testosterone levels; this is because estrogen is a female hormone.
6) Control your alcohol consumption.
Moderation is the key when it comes to alcohol because it has a negative effect on testosterone levels, so keep your "binge drinking" nights to a minimum.
7) Increase your consumption of cruciferous vegetables.
Broccoli, cauliflower, radishes, turnips, cabbage, and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.
8) Reduce your daily stress levels.
Cortisol, a highly catabolic hormone, is produced in your body when you're stressed, and it does not help your testosterone levels at all.
9) Engage in more sexual activities.
When you are stimulated sexually, your body builds up oxytocin, which stimulates the production of endorphins, and consequently, testosterone.
10) It's important to get an adequate amount of sleep.
You will lower your testosterone levels if you don't get enough sleep because not sleeping encourages cortisol production.
Start implementing these techniques on a consistent basis, and you should experience a noticeable increase in your ability to grow more muscle.
Author Resource:-
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