Having low testosterone can be a very big problem especially if you are a man trying to lose body fat and build muscle mass. Testosterone is a very important male hormone that the body produces which basically makes a man into a MAN. Women also produce testosterone as well but at a lower level than a man. In men testosterone is produced in the testicles with some amounts being produced by the adrenal glands. The brains' hypothalumus and pituitary gland control how much testosterone the body produces. The hypothalumus tells the pituitary gland how much testosterone to make and then the signal is passed on to the testicles. Testosterone is involved in the formation of male sex organs before birth, and also the changes involved during puberty like voice getting deeper, increase in penis and testicle size, body and facial hair growth, sperm production, strength and muscle mass etc. As you can see having a well balanced testosterone level is needed for normal quality of life. As we get older the body starts to produce less of it and this is where the problems start to arrive. Some symptoms of having low testosterone are low sex drive, erectile dysfunction, impotence, weak bones, loss of muscle mass, hair loss, depression, hot flashes, increase in breast size in men, shrunken testicles etc. If you are experiencing any of these side effects don't worry in today's blog we will go over 3 ways you can help your body start increasing the production of testosterone naturally.
Lift Heavy Weights - If your testosterone is low it might be because you are very inactive apart from other factors as well and going to the gym to lift heavy might be exactly what you need to rev up some testosterone production. Testosterone is released into the body when it's being pushed to the limits and under big stress of doing something it can't do. Doing heavy compound movements that involve many muscles groups like bench press, shoulder press, dead lifts, squats, lunges etc. with fairly heavy weights will do just that. It will take some time but as you get stronger and start adding muscle mass and losing body fat your testosterone levels can start to rise.
Eat A Well Balanced Diet - Just like with everything else what you eat matters a lot and it definitely impacts your testosterone as well as other hormones. You need to have the right amounts of protein and also healthy fats which are crucial for building muscle as well for the production of testosterone. You need a certain amount of carbs as well but if you are overweight you may have to restrict some of the foods you are used to eating because the more body fat you have the lower your testosterone will be. Men who are overweight will typically have low testosterone and higher estrogen levels. Usually the bigger the stomach the lower the testosterone.
Stay Away From Alcohol - You might have thought a few drinks won't effect your fitness but 10-16 hours after having about three drinks can reduce your testosterone by 23% and it won't get back to normal levels until about 36 hours later. While in this state your body cannot build muscle or burn body fat efficiently the more you drink the longer it will take to restore balance to your body.
Follow these 3 steps and you will definitely start feeling some changes in your body after a couple of weeks. At the end of the day you have to bring your body back into balance and that can only usually be done through proper eating habits and the exercises for your body. If you are looking to get Fit feel free to checkout one of our customized meal plans and workout routines, knowing exactly what you have to do for your body will get you to your fitness goal a lot quicker than constantly trying to guess what you have to do.