When you want to get better in the gym, the main thing people think about is switching up their calories and lifting heavier – but this is only half the battle.
If you want to see faster results, and start adding more plates to the bar what you really need is to optimize your testosterone.
Testosterone is your body’s key resource to building muscle, and is essentially the source of your power. Without it, you could do all the training and bulking you wanted, but you’d struggle to see any serious results, if any.
Most people think the only way they can improve their testosterone levels is by injecting it or taking anabolic steroids – this is simply not true. There are many things that you can do in your day-to-day activities to see better results in the gym, and all round higher T.
Here are 5 fast tips to get you started:
1. Compound Lifts
Sure, when it comes to boosting testosterone weight training should be at the top of your list.
But there’s a certain way you should be pumping iron if you’re looking for fast results. With the main method being ‘the bigger the muscle group, the bigger the testosterone release’ – and you’re not going to find exercises better for doing that than compound lifts.
Compound lifts are lifts that require 2 or more joint movements – meaning multiple muscle groups have to come into effect to support the exercise.
Good examples of this would be the ‘big three’ lifts; bench press, squat and deadlift. The both require more than one movement help give you the most amount of testosterone.
But how does all this tie together with testosterone?
Well, testosterone is key to the recovery process. While your muscles are on the mend, your body produces more testosterone to help with the repair, the more amount of muscle trained, the more testosterone released – so when it comes to boosting T, you want to go big, or go home.
2. A Testosterone-Savvy Diet
Diet is another important factor when it comes to ramping up your T-levels – and having one built around testosterone can make all the difference.
There are several foods out there that are packed with exactly what your body needs to produce more testosterone.
A good example of this is Oyster Extract. It’s absolutely full of zinc, 10x more than you’ll find in your average steak – and that’s a big hitter when it comes to testosterone. It’s used for reactions in the brain that create the Luteinzing Hormone (LH) which is the precursor to both testosterone and growth hormone.
You also want to be making sure you get a lot of dietary fats, nuts, avocados and eggs are all foods full of what your body loves to produce more testosterone. A healthy supply of these types of foods, and you’ll be well on your way to higher T and faster results.
Note: If you really want to kick your testosterone into high gear, consider taking a natural testosterone booster.
3. High Intensity Training
High Intensity Training is cardio’s meaner older brother – it’s a lot tougher, but a lot more rewarding when you kick it’s ass.
The type of training is essentially 10 minutes of pure pain, most commonly experienced on an exercise bike.
It usually starts by setting the dial on the bike to the lowest setting, and strolling along for around 30 seconds. After that half a minute, knock the resistance up to as high as you can handle – then just repeat this process for every minute.
You perform this with any form of cardio, and the benefits are pretty incredible when it comes to fat loss.
However, it’s also hugely beneficial when it comes to testosterone. Studies have shown that when compared to steady state cardio, High Intensity Interval Training help produce a lot more free testosterone from androgen sensitive tissue.
4. Reduce Stress
If there’s one thing that is the ultimate sapper of testosterone it’s stress.
The stress hormone cortisol is one of the worst things to have in your system if you’re trying to get the most out of your testosterone levels.
Due to a process known as homeostasis, the more cortisol you have in your system the lower your T-levels will droop. It directly interferes with T, and the worst part is it can take effect from either physical or mental stress.
There are simple things you can do here to minimize the amount of stress in your life, and an easy one is to reduce your caffeine intake. If you’re a heavy coffee drinker you’ll know the highs and lows of energy that you get with this stimulant. Those crashes put serious stress on your body and invoke high releases of cortisol.
Cut down on the caffeine and your T-levels will thank you.
5. Create a Stack
If you’re smart, you can straight up game your hormones. By using specific natural nutrients to influence your testosterone levels, you can create an increase in T production, and overall faster results.
The best way to do this is with a supplement stack. This can be done two ways, either by looking into natural testosterone boosters – more often than not contain a lot of ‘fad’ or dud ingredients, or you can develop your own stack.
What’s great about creating your own stack is that different nutrients help in different ways. Zinc can help with your overall production of testosterone, while magnesium has been seen to increase your body’s free testosterone (the T that your body has readily available), there are numerous guides to which are the best – and it’s definitely worth looking into.
Bonus: Eat Test Boosting Foods
According to BroScience there are 17 most effective testosterone boosting foods out there that will help you improve your natural testosterone production.
The includes: lean beef, eggs, spinach, oysters, chicken breast and many more.
Make sure you diet consists of these test foods and see your gains sky-rocket.
Summary – 5 Reliable Ways to Boost Your Testosterone Naturally
As you can see, there are plenty of things you can do to boost your testosterone – and this can make all the difference in your sessions.
The great thing about these methods is that they don’t necessarily mean that you have to train harder to get better results, you just have to train smarter.
Watching what you eat, structuring your workouts, and generally just making sure you’re relaxed and getting plenty of rest don’t require any more physical effort, they just require some direction. Once you’ve got this down, you’ll start experiencing more results and there’ll be no stopping you.