There are legal implications for many of the methods that men use to increase their testosterone levels. Fortunately for you, there are various methods that you can use that are 100 percent legal and will help increase your testosterone naturally. These methods will not raise your testosterone to the same levels achieved via the use of illegal anabolic steroids; however, they will help you raise your testosterone levels to some extent.
Reduce Body Fat
If you have a relatively high body fat percentage, then reducing it will increase your testosterone. According to the textbook "Krause's Food & Nutrition Therapy," body fat, or adipocytes, produces estrogen. The mechanism for this is that adipocytes contain an enzyme known as an aromatase. The aromatase converts male sex hormones into estrogens. So if you are wanting to raise testosterone, you should get leaner.
Increase Minerals
If you are deficient in certain minerals and you supplement them into your diet, then they will help you produce more testosterone. Ohio State Nutrition Professor Gordon Wardlaw says that the minerals zinc and magnesium have direct links to testosterone production. The Journal of Pharmaceutical and Biomedical Analysis published a study showing that higher amounts of magnesium in the diet allowed for more testosterone in males.
Shorten Workouts
If you are looking to increase your testosterone levels, then workouts of two hours or so are hindering you. Frederick Hatfield, Ph.D., a well-respected sports psychologist, says that when lifting weights, you should go for a workout that lasts around 45 to 75 minutes. This duration has proven effects on increasing testosterone and growth hormone.
Work Your Legs
Neglecting you lower body can sabotage your effects for increasing testosterone. The International Sports Sciences Association recommends using multi-joint lower body lifts such as squats, deadlifts and variations in your weekly routine. When you utilize large amounts of muscle mass in a single motion, you release greater amounts of testosterone. If you are trying to get big, remember to work your legs.
References
- "Krause's Food and Nutrition Therapy;" L. Kathleen Mahan; 2008
- "Perspectives in Nutrition;" Gordon Wardlaw, PhD., R.D.; 2007
- "Journal of Pharmaceutical and Biomedical Analysis;" Magnesium Effect on Testosterone--SHBG Association Studied By a Novel Molecular Chromatography Approach; L. Excoffon, Y. C. Guillaume, M. C. Woronoff-Lemsi, C. Andre; February 20, 2009
- "Fitness: The Complete Guide;" Frederick C. Hatfield, Ph.D.; 2004
