Testosterone is a hormone that helps the body maintain muscle mass, maintain bone density, maintain red blood cell production and increase sex drive. Testosterone production naturally decreases with age. Low testosterone levels can cause symptoms such as low sex drive, depression, lack of energy and an increase in body fat. To naturally enhance testosterone levels your body must get enough sleep, consume proper nutrition, control stress levels and use heavy compound weight training movements when exercising.
Step 1
Get at least eight to nine hours of sleep per night. Sleep helps heal your body and enhance muscle recovery. If your body isn't getting enough sleep testosterone levels will decrease. According to Shape Fit.com, "If you are not getting enough sleep the body is not recuperating well, which causes less testosterone and more corticosteroids to be released. Just to mention corticosteroids like cortisol are in fact catabolic hormones meaning they use up muscle tissue to provide the brain and the heart with energy. Sleep has a tremendous impact on testosterone levels."
Step 2
Control your stress levels. Stress is very common for anybody, but learn to keep stress levels under control. When you have high stress in your life your cortisol levels go up. When cortisol goes up it lowers your antiaging hormones which causes a drop in your testosterone levels.
Step 3
Perform compound weight training movements that work multiple muscle groups. Some exercises that will increase testosterone levels are dead lifts, squats, power cleans and overhead presses. You also need to use lower repetition ranges with heavy weight. "Weight bearing exercises are also an excellent way to help increase the levels of testosterone in your body. Instead of training one or two of your small muscles, you should concentrate on training large muscle groups to get the maximum effect of these exercises on your testosterone levels. When you are doing these exercises, doing a heavy workload can also maximize the benefits of this type of exercise when it comes to increasing your testosterone levels," according to Criticalbench.com.
Step 4
Consume proper nutrition that include fruits, vegetables and healthy fats. By consuming the proper nutrition your body will naturally increase its testosterone levels. Eating fruits and vegetables will strengthen the immune system and help the body lose body fat. Strong immune systems put the body in a less stressful state, which helps naturally increase testosterone levels. Also, eating healthy fats such as peanuts, seeds and olive oils naturally increase testosterone levels. Fats play an important role in increasing testosterone levels.
Tips and Warnings
- Use proper form on all exercises.
- Check with your family physician before attempting this program.
