How to Increase Testosterone

Testosterone - the main male sex hormone. Simply put, the man would not be a man without this hormone. Testosterone is responsible for the potency and stimulates muscle growth.

Nutrition Research Center, and the problem of aging in the United States found that in men over 30 years of muscle mass decreases by about 1% per year. And the lower the level of testosterone in the blood, the more a man is losing muscle mass.

However, most interestingly, while it increased waist circumference. Beer belly of a man is the catalyst of low testosterone levels. It causes drowsiness, decreased performance and sexual desire.

And although the production of testosterone is regulated genetically, you have the opportunity to influence this process. Our tips will help you slow down the loss of testosterone, thereby allowing you to be in great shape for years to come.

Go to GYM
Increase the level of testosterone can, performing various exercises in the gym such as squats, bench press from the chest or doing exercises with dumbbells. You should work more with heavy objects and less to run.

Sleep
It was in deep sleep produced most of the sex hormones, and if you keep enough sleep, all the measures taken to increase testosterone levels, will be in vain. Healthy sleep should last about 7-8 hours. Research at the University of Chicago have shown that testosterone levels drop by 15% if the subjects slept 5 hours a day. Therefore, it is important to provide sleeping conditions for maximum production of testosterone.

Give up alcohol
Studies show that excess alcohol accelerates the conversion of testosterone and other androgens into estrogens (roughly speaking, the male hormones in the female). If you want to maximize the production of testosterone, avoid excess weight set - Reduce consumption of alcohol.

Have sex
A group of male subjects was measured testosterone levels before, during, and after watching pornographic films. The highest rates by an average of 35% more than normal were recorded in 60-90 minutes after the end of the film. Thus, erection helps to increase testosterone levels. So you homework - to have sex more often.

Try to win
Not for nothing called the hormone testosterone winners. Even the small and insignificant victory boosts testosterone levels for some time. Therefore, participating in various tournaments and rejoice the victory.

Do not save on calories
The men who took only 1800 calories a day and led an active life, testosterone levels fell by 40-50% within five days. "So do not save on calories, because they lack the body will perceive as hunger and begin to slow down the production of testosterone," - says Tara Gidus, a sports nutritionist NBA team, "Orlando Magic".

Add fat
Proteins, fats, carbohydrates - is the foundation of power, without which there is no biochemical process. Fat - a source of cholesterol, which is required for the synthesis of testosterone. So you definitely need to include meat in your daily diet.

Do not forget about vitamins
A special role in the synthesis of testosterone plays vitamins C, E, F (omega-3 and omega-6) and vitamins of group B. Vitamin C, F, and B are involved in the synthesis, and Vitamin E protects against decay testosterone molecule. These vitamins are found in citrus fruits, rose hips, black currants, fish oil, avocados, nuts. So include these foods in your diet.