Testosterone is a hormone produced by both sexes, but it is more prevalent in males. It is responsible for bone density, body fat, muscle mass and sex drive, among other things. According to the Mayo Clinic, testosterone production decreases 1 percent per year after the age of 30. Testosterone therapy through medication has mixed reviews in the health community. However, it is possible to raise testosterone levels by controlling diet and creating an effective fitness plan.
Step 1
Lose weight if you have a large amount of body fat. The Muscle Bulletin website says the ideal body fat for men is between 10 to 15 percent. Start on a high-protein diet that closely monitors calories. Weight loss occurs when you eat fewer calories than your burn. Monitoring your calorie load each day will help you lose excess body fat.
Step 2
Eat 1g of protein per day for every pound you weigh. For example, a 200 lb. man should eat at least 20g of protein daily. Muscle Bulletin says a diet low in protein will lower testosterone levels. Conversely, eating the proper amount of protein will sustain your levels.
Step 3
Build muscle mass through weight training. Focus your routine initially on fewer sets and heavier weights. Do not worry about doing three sets of every exercise. Instead, lift enough weight to fatigue muscles after eight to 12 repetitions. If you lift and the target muscles do not tire after 12 repetitions, increase the weight load.
Step 4
Increase the weight lifting sets as you grow stronger. The goal is to complete three sets of each exercise. As your strength improves, add sets to your routine and rest one minute between each set. Stagger sessions so you do not stress the same muscle group two days in a row. For example, do not work the biceps on both Monday and Tuesday.
Step 5
Sleep eight hours every night. Effective strength training requires enough rest to allow muscles to recuperate. Your workouts will be more effective if you get eight hours a night. Muscle mass will raise testosterone levels.
Tips and Warnings
- If you are trying to lose weight, take it slowly. A sudden drop in calories and pounds may look good, but it can also reduce muscle mass and, in turn, testosterone levels. Try to lose 1 or 2 lbs. a week.
- Only a blood test done in a laboratory will provide a true measurement of your testosterone levels. If you lack energy or sex drive, see a doctor for a testosterone level test. Low testosterone production can be a symptom of illness and should be evaluated by a medical professional. Get a complete physical before beginning weightlifting to ensure you are healthy enough for exercise.
