Testosterone Is possibly the most recognized hormone and everybody who is after big muscle gains needs to know how to increase its levels. The principal job of testosterone is muscle development and additionally, it helps to burn fat and establish your sexual features.
Men produce testosterone in their testes and women create it in their adrenal glands, but in much smaller amounts then men do. That is why it’s easier for guys to grow large amounts of muscle.
Testosterone production begins to decrease by the age of 40 for most men. Decreasing of testosterone production can lead to muscle mass loss, bone mass reduction, increased body fat, weakness and depression.
But Fortunately, to a degree, you can control your testosterone levels by the ratios of food in the diet and exercise.
So as to support T-levels your diet has to be balanced and consist of ample amounts of vitamins and minerals (especially from the B vitamins, vitamin C, zinc and manganese). Diets low in fats or products containing fat, like a vegetarian diet(exception are diets reach with rice, potatoes, oats, etc.), produce much lower levels of testosterone comparing to meat or fish-rich diet. The fat provides cholesterol needed for testosterone synthesis. There’s about 100mg of cholesterol in 3 oz of red meat.
Heavy resistance training (80-95% effort) and short rest periods also excite higher then normal levels of testosterone!
So here is information on how to increase your T-levels along with some interesting tips:
• Higher volume activities (more then 8 hours a week) decrease levels of testosterone.
• Alcohol decreases your testosterone levels. Even one party night could cause you T levels to plummet.
• T levels remain for a day or two and then start rising again. This is a fantastic reason for hard gainer to train every second day.
• Sex, masturbation and erotic stimulation cause a rise in testosterone levels.
• Painkillers like aspirin, bud, codeine reduce your T levels.
• Diets high in cholesterol, protein, fat and saturated fat raise your T levels.
• Increasing polyunsaturated fats and decreasing saturated fats will reduce testosterone levels.
• Higher protein generally equals more saturated fat and cholesterol.
• T levels will decrease with restricted diets but are restored within 48 hours after re-feeding. You must read this prime male review.