Testosterone is the hormone responsible for muscular development; male characteristics; sex organs and drive; and energy and fat distribution. According to the Mayo Clinic, low testosterone levels can lead to reduced sex drive, loss of muscle, increase in fat and even a decrease in self confidence. Natural testosterone production decreases with age, but you can still generate and even increase your levels of testosterone with weight lifting and proper diet. Coupled with a healthier lifestyle, your testosterone levels can stay high or go back to what they were during your youth.
Step 1
Avoid soy products, cigarettes and drinking too much alcohol. According to the website Fitness Spotlight, the toxins in cigarettes attack the cells responsible for testosterone production, alcohol decreases your testosterone levels by 44 percent after five drinks and soy has been linked to increased estrogen in males.
Step 2
Eat foods that increase your testosterone, such as chicken, raw oysters and salmon--all are rich in zinc and Vitamin B which are needed for testosterone production. According to the website Associated Content, certain vegetables, like broccoli and brussels sprouts, also contribute to testosterone production.
Step 3
Lift heavy weights, incorporating multiple joint movements, such as with squats or dead lifts. Your body will naturally produce large amounts of testosterone and growth hormone to cope with the stress and demand you are placing on it by lifting heavy weights. Using larger muscle groups in conjunction will allow you to lift heavier weights than single-joint exercises such as bicep curls. The more weight you push or pull, the more testosterone your body will produce.
