Testosterone is the primary hormone that interacts with skeletal muscle tissue and as many know, testosterone's role is paramount in muscular development.
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This article details a step by step procedure for increasing natural testosterone production within the body for increased gains in overall size and strength.
If there is one substance that could be considered the
"holy grail" of muscle growth, testosterone would be it.
Quite simply, testosterone is the most important muscle-building hormone in your
body and is one of the limiting factors that determines how much muscle you can
ultimately build. Here is just a small handful of the many amazing benefits that
increased testosterone levels will provide you with...
- Increased muscle size and strength.
- Decreased body fat levels.
- Increased sex drive and sexual endurance.
- Improved mood.
- Decreased levels of "bad" cholesterol.
Sounds pretty good, doesn't it? Well it is, and in this article I'm going
to outline 10 simple steps to naturally raise your testosterone levels
and achieve all of these incredible benefits. While these steps will not result
in "steroid-like" muscle gains, they will definitely contribute to
your overall bottom line results.
Here they are . . . .
1) Use compound exercises as the
cornerstone of your workouts. I'm talking about the basic, bread-and-butter
lifts such as squats, dead lifts, bench presses, rows, chin-ups, dips, lunges
and military presses. These exercises will place your muscles under the greatest
amount of stress in the gym and will force your body to increase testosterone
production.
2) Always train with 100% effort and intensity. If you
want to see real muscle gains, you must be willing to push yourself to the limit
in the gym. Again, greater muscular stress in the gym translates to higher
testosterone output.
3) Train your legs equally as hard as your upper body.
As you may already be aware, intense leg training can actually stimulate growth
in your chest, back and arms. This is due in part to the increase in
testosterone that leg training induces.
4) Increase your EFA consumption. Essential Fatty
Acids from sources such as peanuts, avocadoes, fish and healthy oils like
flax seed, olive and canola are a great way to naturally boost testosterone
levels.
5) Reduce your intake of soy. Soy protein
raises the body's levels of estrogen (the main female hormone) and this has a
direct negative effect on testosterone levels.
6) Limit your consumption of alcohol. Alcohol
has been shown to have quite a dramatic effect on testosterone levels, so try to
limit your "binge drinking" nights and keep your alcohol consumption
in moderation.
7) Increase your dietary intake of cruciferous
vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel
sprouts have all been shown to dramatically reduce estrogen levels, thereby
raising testosterone.
8) Lower your daily stress levels. Being
overly stressed stimulates the release of "cortisol", a highly
catabolic hormone that will cause your testosterone levels to plummet.
9) Increase your sexual activity. Sexual
stimulation causes the body to increase the production of oxytocin which
increases endorphin production (the "feel-good" chemical), and this
also raises testosterone.
10) Make sure to get adequate sleep every night. A
lack of sleep contributes to cortisol production, and this will lower your
testosterone levels.
Start implementing these techniques on a consistent basis and you should
experience a noticeable increase in your muscle size and strength gains.
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