What is testosterone?

First and foremost let me address what testosterone is, Testosterone is a steroid hormone from the androgen group. In mammals, testosterone is primarily secreted in the testes of males and the ovaries of females, although small amounts are also secreted by the adrenal glands. It is the principal male sex hormone and an anabolic steroid.

The lack of testosterone or a low level testosterone may result in: fatigue, reduced libido, depression, low stamina, low cognition, infertility, low fat mass, skeletal and muscle weakness, erectile dysfunction, loss of body hair among others.

The natural ways to increase testosterone are easy ways of supplementation, (if you’re a dedicated workout-aholic) to changing lifestyle and diet for anyone who needs to go to the next level.

Diet

When it comes to diet, one can achieve big results doing little changes eating more protein (lean meats, chicken, egg protein) as well as increasing considerably the intake on macronutrients such as monosaturated fats/fatty acids, which will raise the levels of muscle strength and wellness as well as keep a healthy hormonal balance, which will result in positive attitude and promptly logical response.

Also the consumption of such vegetables as broccoli and cabbage may help dramatically in gains of optimum testosterone levels; these two are know for a phytochemical known as in dole carbinol, which has the capacity to not only raise testosterone levels but decrease estrogen as well.

Lifestyle

As for lifestyle, recent studies have shown that the environment in which one develops his activities has enormous influence in the body's production of testosterone, for instance it’s no secret that being surrounded in a place with cool temperature tends to keep testosterone levels in a maximum state (at least while you sleep), what best example of it than the sperm banks. Also sleep has a large result on T levels, especially if you’re a bodybuilder sleep or the lack of it will make all the difference there is to your muscle and strength recovery as well for your growth. Sleeping 8 to 9.5 hours has proven a vast increase in testosterone levels, just by taking the adequate amount of rest you can expect your body to respond to a somewhat 35- 39 % of testosterone increase, which if you ask me is considerably a pivotal factor. To increase your changes with sleep the best way apart form the rest period is to go to bed with an empty stomach or at least avoid liquids 1-2 hours prior to sleep, however you may take a supplementation like ZMA to abruptly produce hormonal levels.

Supplementation

In supplementation, ZMA is the key part for any dedicated athlete who needs to dramatically boost his performance upon testosterone, it is nothing else than the combination of Zinc, Magnesium and Vitamin B6, its is best taken 30 minutes prior to sleep without any other supplements so its effects are pure and specific. It has a great reputation among Championship bodybuilding competitors to make difference in creating hormonal growth levels for gaining both mass and strength. It's basically a sort of multivitamin, although not as complete as a multivitamin, this last one will also help you reach the libido booting role while taken 2 times daily with regular meals.

One well known herbal supplement is Tibulus Terrestris, which in theory promotes the Luteinizing Hormone (LH), which stimulates testosterone production to its highest. Another great and ancient herb to improve this necessity is Garlic or a preparation of it, for centuries in central Asia and the Mediterranean areas, people have commonly employed it for its numerous health benefits among keeping proper cholesterol levels and elasticity of aging blood vessels. The testosterone scientifically studies are somewhat modern but they also claim to reduce a substance know as cortisol while dramatically increasing testosterone.

Weight Training

Now that we tackled the Dieting, supplementation and lifestyle we need to focus on the training (if you love to hit the weight) the best way to immediately increase chances of testosterone boost are the following: train with heavy weight, training with heavy weights you can still handle will do nothing else than force the muscle tissue when done on a low rep scenario, it will force it to peak it’s maximum and reach a new level of growth while resting. Another well known alternative is a Train to failure routine in which apart from the heavy weight you need to perform your last set (3-4 sets) to failure, that last effort after performing 2 or 3 sets under normal circumstances, will blow away any doubt of muscle stagnation, it will require determination and ambition but you’ll be definitely surprised at what you can achieve.

The last way of training for muscle; hypertrophy consists of no rest sets, for instance if your set to perform biceps and chest, according to recent studies, muscle hypertrophy (expansion) may be reached while avoiding resting between sets, and performing a set of a different muscle after the other; lets say you perform 4 sets of each exercise and you do chest and biceps, so after immediately finishing your bench press you need to hit the dumbbell curls, and the gain the bench chest, this way you will not only increase the intensity in your workout but the response in your muscles will be optimum, you will very likely achieve an intense workout that will enhance your muscles to enlarge; it is recommended you perform this with moderate heavy to heavy weights for best results.

This is what I know is successful to increase your testosterone levels and keep them on the next level it should be beneficial in the long run, let’s face it high testosterone is the most tangible vital sign of youthfulness and health.

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