5 Ways to Increase Testosterone

Testosterone is a very important hormone for men, and its main function is to maintain men's energy and desire. For bodybuilders, sufficient testosterone is beneficial for muscle building. Testosterone is secreted by the body, and we can increase the secretion through some acquired methods. Here are 5 ways to increase testosterone, which are very effective.

Heavy weight training often tears muscle tissue, and your body will repair muscle tissue and achieve secondary growth while you rest. Of course, when you leave the gym, the result of heavy weight training is the secretion of testosterone. You may have the experience that when you exercise, you have plenty of energy and even increased desire. Studies have shown that multi-joint heavy weight training can effectively stimulate testosterone secretion!

Recommendation: Do heavy weight training 4-5 times a week and finish your workouts within 60-75 minutes. You can try to do the exercise with a heavy weight that you can do 5-8 times, while reducing the rest time between sets.

2. Maintain reasonable aerobic exercise

Many muscle enthusiasts like to improve their cardiopulmonary function through aerobic exercise, which is a good phenomenon. But this aerobic exercise needs to be moderate. You don't want to reduce muscle growth by doing too much aerobic exercise. It is rare to see marathon runners with well-proportioned muscles. This is because long-distance running only exercises the leg muscles, while the upper body loses muscle balance. In fact, getting enough aerobic exercise can even keep your hormones high.

Recommendation: Use moderate aerobic exercise, such as jogging, for no more than 30-45 minutes. But don’t do it more than four times a week! Especially when you’re in the phase of gaining muscle mass. Bodybuilding masters all understand that large amounts of aerobic exercise will kill their muscles because there is no way to obtain normal testosterone secretion.

3. Increase protein intake

You may already know that protein intake can maintain muscle growth, but you may not know that protein also helps increase your testosterone secretion. "Protein supplementation through pure whey or eggs can better maintain testosterone secretion." The protein in carbohydrates has a good effect on organs such as the liver and kidneys, and can maintain high levels of testosterone secretion. If dietary supplements are used, it is recommended to mainly consume healthy butter, eggs, beef, poultry and other meats.

Recommendation: Consume at least 1 gram of protein per pound of body weight every day, and strive to have about 30% of total calories come from protein. This means that a bodybuilder who consumes 4,000 calories a day consumes about 400 grams of protein - 1,200 calories.

4. Enjoy cruciferous vegetables

Vegetables are key to maintaining healthy muscle growth, and certain vegetables can actually increase your testosterone levels. Research shows that consuming cruciferous vegetables, including broccoli, cabbage, olives, kale, kohlrabi, mustard greens and bok choy, in your diet can help boost testosterone levels. These foods contain indoles, which can help suppress estrogen.

Tip: Add these foods to your diet to make it more varied.

5. Increase fat intake

Fats like omega-3s are a healthy fat, but saturated fat, which is considered unhealthy, still has some benefits, especially when it comes to increasing muscle levels and maintaining testosterone levels in bodybuilders. These fats provide direct raw materials for your testosterone secretion.

Calories from saturated fat should account for 10% of your daily calories. Bodybuilders need about 400 calories from saturated fat, which is about 45 grams. In addition, unsaturated fats also need to account for 10% of your body's consumption. These unsaturated fats are generally rich in fish foods. In short, 20% of your body's calories should come from dietary fat, or about 90 grams of fat.