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It is one thing to lose weight, but it’s another to keep it off. However, by boosting your testosterone level naturally you can easily prevent fat gain, without drugs and their side effects, which can include acne, depression, mood swings, hair loss, diabetes, liver damage, prostate cancer in men, breast cancer in women and numerous others.
Both men and women produce testosterone. Although women do not produce as much of it, the same exercise routine and diet tips below will still boost its production in both genders. While in men, this increase may result in greater muscle mass, in women, it will not make the female body more masculine in any way due to the high presence of estrogen and progesterone.
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Raise Your Testosterone Level through Exercise
Only weight training with heavy weights will increase your testosterone level. Aerobic exercises or bodyweight exercises will not have a significant impact on it. The following routine, which I call the “testosterone booster” exercise, will help optimize your testosterone production.
Select a set of very heavy weights. These must be heavy enough so that you will only be able to complete 4 to 6 reps with the correct form in the first set. (Note: Testosterone levels elevate significantly only when this exercise is done with heavy weights.)
Do 5 or more sets of no more than 6 reps each. (Note: If you manage to do 6 reps on every set, it means that the weights are not heavy enough.)
Perform compound exercises. These allow you to lift heavier weights as they involve more muscle groups compared to isolated exercises. The weights need to be as heavy as possible to maximize testosterone production, hence compound exercises are preferred. As a rule of thumb, the more muscle groups used, the better. Some of the most effective exercises are barbell back squats, deadlifts, and bench presses.
Do this exercise at the beginning of your workout routine or aerobic training. If you do it at the end, your muscles will be fatigued and you will only be able to lift lighter weights. Consequently, its effect on your testosterone level will be lower.
Raise Your Testosterone Level by Managing Your Diet
Testosterone production can also be increased with a carefully planned diet. The following tips show you how consuming or avoiding certain kinds of foods can affect its production.
Reduce your intake of processed foods as these are usually high in saturated fats, which can reduce the testosterone production for several hours after consumption.
Increase your dietary intake of zinc and magnesium. Some examples of foods that are high in zinc and magnesium are lean meat (beef and chicken are the ideal choices), salmon and nuts. You can also increase your zinc and magnesium intake by consuming ZMA supplements.
Increase your dietary intake of vitamin B by consuming more eggs, bananas, and avocados because they are high in vitamin B.
By following this “testosterone booster” routine and managing your diet daily, you can increase testosterone level without any harmful side effects, giving you more weapons to help keep the fat away.
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