So you want to know the natural ways to increase your testosterone levels?
A lot of guys spend most of their time figuring out what the best exercises, rep ranges and splits are for the best hypertrophy results.
While these are important, you can get much better results no matter what program you are following if you put some more emphasis on increasing the most important anabolic hormone – testosterone.
People with higher t-levels are stronger, gain muscle faster but also maintain a lower body fat percentage.
Outside of bodybuilding they also have more energy, higher libido and better mood. Low t-levels, on the other hand, usually lead to all kinds of bad side-effects so you really want to start paying more attention to your levels.
Now, science has shown us that as we age our testosterone levels naturally decline.
A lot of guys therefore believe there is little they can do to reverse this process. As a result, they watch their bodies lose muscle mass, their libido decreases and they start putting on more fat.
However, if you put some focus into keeping your testosterone levels high you can slow down or even reverse these effects which means you will be enjoying a lifestyle similar to your 20s for the next few decades of your life!
Here are the 8 natural ways to increase your testosterone levels.
8 Natural Ways To Increase Your Testosterone Levels
Eat the Right Foods
We put this tip first because it’s really the most important one out all the 8 natural ways to increase your testosterone levels.
If your diet isn’t solid then you will have a very hard time keeping your t-levels up just from training. One important part of this is making sure your body fat levels stay low, but you need to do this wisely.
Consuming very low-calorie diets, or crash dieting, is one of the worst things you can do for your testosterone levels. Instead, take a slower, more gradual approach to fat loss. This will ensure that your results are sustainable and permanent as opposed to those crash-dieters who gain it all back a few months later.
To add to that point, make sure you don’t take your fat loss overboard. While it is definitely good for your overall health to be at a healthy weight it’s actually bad for you to be too lean. It’s been shown that taking your weight too low can have negative impacts on your testosterone levels.
However, if you are making slow and gradual changes it is unlikely you will suddenly find yourself at this level.
Stick to High Intensity Interval Training
It is very common to do some sort of cardio when you are on a diet. It’s a great way to help you hit your calorie deficit goals without having to cut calories too aggressively.
However, if your idea of cardio is spending an hour on a treadmill you might want to make the change to HIIT training.
The advantage of this training style is that it can be done in as little as 20 minutes. As a result, you save time and you actually prevent your testosterone levels from dropping.
This is due to the fact that long cardio sessions tend to cause cortisol levels to spike – which works against your testosterone levels.
That means the weight you are losing might actually be muscle rather than fat.
Similarly, when you are doing resistance training try to keep your sessions short and intense. While Arnold might have spent hours working out this won’t be helpful for most people.
When you stick with shorter, high-intensity lifting sessions your testosterone levels get the biggest boost and your body doesn’t have a chance to release cortisol to wreak havoc on your physique.
Take a Testosterone Booster
Would you like to know how you can add a few pounds of muscles to your body without changing your diet or training?
I thought so, now let me explain.
If your body gets certain ingredients, it will boost the testosterone production in your body naturally.
With higher testosterone levels you will build a few pounds of muscle.
You will also be leaner.
The best way for you to do that is taking in a testosterone boosting supplement that contains these ingredients: Zinc, Magnesium, Vitamin B6, Vitamin D, Oyster Extract and Fenugreek.
Taking in a supplement like this is probably the easiest way for you to boost your testosterone levels.
Because you don’t have to do anything besides remembering taking in some pills.
Slow Down your Rep Speed
A lot of guys go to the gym and put all their focus on the positive portion of the rep while ignoring the negative.
It’s as if they word hard to lift the weight up and just let it drop right back down.
When this starts to get too easy they add more weight to the bar. However, there is another way to make your workouts more effective besides immediately increasing the weight – lift with more intensity.
That means slowing down the speed of each rep so you get the full benefit of the negative portion of the rep. This means more time under tension and therefore better testosterone release following your workout.
Cut Out the Sugar
This one is absolutely crucial. Sugar is one of the worst things to be consuming if you care about your appearance.
Part of the reason is that it brings down your testosterone levels by as much as 25% ! One way sugar tends to sneak into our diets is from things like beverages, sauces and dairy products.
Pay attention to the nutritional labels to make sure you aren’t feeding yourself any more sugar than you need to. It might not seem like a lot but it adds up quickly and those high-sugar snacks you throw in every once in awhile certainly aren’t helping, either.
At some point you need to make a decision about what is more important to you – eating sugar or having a great physique. Hopefully the answer is clear.
Get More Sleep
If you are consistently getting 6 hours of sleep or less you are seriously jeopardizing your testosterone production.
You see, your body releases the most testosterone while you are sleeping – so if you aren’t getting 8 hours a night of quality sleep then you aren’t going to produce nearly as much testosterone as you need to grow. Studies show that getting only 5 hours of sleep per night is the equivalent of aging 15 years when it comes to testosterone levels.
So in order to make sure you get to sleep early each night don’t bring your cell phone or laptop to bed with you and do relaxing activities to help you wind-down in the late evening.
Consume more Quality Fats
A lot of people don’t realize that dietary fats are actually very important when it comes to testosterone production.
In fact, many food companies out there used to remove the fat from food and replace it with sugar to keep them tasting good during the “low fat” phase. Not people are wising up that it is in fact the opposite that we want: high fat, low sugar!
Both saturated and unsaturated fats are helpful so make sure you get both.
Fats should account for 30% of your calorie consumption each day with some people even finding best results at higher levels.
Some great sources of dietary fat include olive oil, nuts, red meat and avocado. These foods are very dense making them great choices if you are trying to achieve a calorie surplus.
Don’t Forget your BCAAs
Last but not least, another great way to help boost your testosterone levels is to take a BCAA supplement. Multiple studies have shown that taking one of these supplements will help you burn more fat while improving physical performance during resistance training.
They do this by improving the rate of protein synthesis in the body and repairs muscle tissue faster.
You Learned this:
You learned these 8 natural ways to increase your testosterone levels:
You Learned: that eating healthy foods is crucial to keep your physique and testosterone levels in check
You Learned: When it comes down to cardio HIIT cardio is the best option for you.
You Learned: If you take in the best testosterone booster you will easily raise your testosterone production.
You Learned: Slowing down rep speed is a good thing to get the most of the negative portion of the lift.
You Learned: Cutting sugar out is going to help your testosterone levels stay in check.
You Learned: By sleeping you make sure your body produces testosterone
You Learned: Eat healthy fats as they help the testosterone production
You Learned: BCAA’s will support testosterone production.
As you can see, there are a lot of ways you can boost your testosterone levels without resorting to illegal steroids. As a result, you can drastically improve your results in the gym without having to jeopardize your health and open yourself up to a variety of nasty side-effects.
Testosterone is crucial for building a great physique while staying lean and living a kick-ass life in general (more energy, higher libido, better mood, etc). Start making an effort to pay attention to your testosterone levels and you will see the benefits in no time!
So make sure to take advantage of these 8 natural ways to increase your testosterone levels.