If you’re hoping to increase your testosterone levels so that you can see superior muscle gain, there are a number of strategies you might be using. From workout techniques to dietary strategies to supplementation, there are many different theories out there as to what will work best to help you reach your mass gain goals.
But, which really are backed by science? Which will hold up time and time again? And most importantly, which are going to be worth your effort?
In order to fully understand how to properly go about increasing your testosterone levels, it’s good to take a step back and look at the in’s and out’s of testosterone, how it’s produced, and what can cause it to decline.
This can then lead you to the most effective and natural solution to boost your levels back up to where they need to be for unstoppable muscle gains.
Here’s what to know.
What Testosterone Is
Testosterone is one of the androgen hormones in the body, present in much higher levels in the male body compared to the female body. This hormone surges dramatically in males when they reach the age of puberty and prompts the development of the secondary sex characteristics such as increased muscle tissue, enhanced bone density, the growth of facial, chest, and pubic hair, as well as the lowering of the voice, as was noted in the Endocrine Review journal.
It’s the principle male sex hormone (while with females estrogen is the main sex hormone), and will start to decline naturally with age once you reach 30 years and older. In some unfortunate men, this decline can actually start occurring even earlier depending on their overall lifestyle choices and behavioral patterns.
Men produce about 20 times more testosterone than females do (which is produced in the ovaries of women), illustrating just how masculinizing this hormone is. Without testosterone, men would not fully turn into men as it is the key differentiating substance between the sexes.
How Testosterone Is Produced
Testosterone is produced in the testes by the male body and since it’s classified as a steroid hormone, it’s created out of cholesterol molecules. This is important to note because one way to make sure your testosterone levels are of proper levels is to never avoid cholesterol entirely from your diet plan.
Very low fat diet plans will have a disastrous influence on testosterone production, so always make sure you are getting 20% or more of your total calorie intake from dietary fat rich foods.
The total level of testosterone in the body is regulated by the HPTA axis (hypothalamic-pituitary-testicular axis). As the levels start to decrease in your body, a particular hormone called gonadotropin-releasing hormone is released by the hypothalamus, which then causes a cascade of events to take place, including the release of FSH and LH from the pituitary gland.
The FSH and LH then goes on to stimulate the testis to generate more testosterone, increasing the levels in the body back up to normal.
If any one of these processes slows down, this will have a negative influence on the testosterone levels that you maintain. All bodily processes do slow down as aging occurs, which is one reason why as a man, you’re really fighting the hands of time.
How Testosterone Influences Muscle Building
The manner in which testosterone levels impact muscle growth is through an elevated rate of protein synthesis and an increased level of overall recovery.
Men who show signs of higher testosterone concentrations in their body will have protein synthesis moving along at rapid rates, which essentially means they are putting the building blocks of muscle tissue together faster than men who have lower levels, as was noted in a study published in the Journal of Applied Physiology. Researchers found that protein synthesis can be increased up to 27% when a proper level of testosterone is present in the body.
It’d be like hiring two men to build you a house and one man working at twice the speed of the other. Who’s going to have the house built fastest?
Clearly the man working at a higher speed would. The same principle applies. The faster you can use the building blocks being provided (amino acids) to build muscle cells, the quicker you see gains.
Since the rate of protein synthesis will be increased, this also means a faster rebuilding of broken down muscle tissues from your last workout, which then translates to a speedier recovery.
This carries the whole cycle along because the sooner you can get into the gym and train again, the more growth potential you have.
What Works To Increase Testosterone Levels
So what can you do to increase this powerful hormone? Now that you know what it’s all about, what impacts it?
First, as we noted earlier, one of the most powerful influencers on testosterone is unfortunately aging. This you cannot combat however, so you simply need to look at other strategies that can be used to normalize low levels.
Sleep, more particularly, achieving high durations of REM sleep each night can influence testosterone generation, as was noted in a study published in the Sleep Medical Research journal. Getting uninterrupted sleep, therefore making sure you reach REM (deep sleep) and stay there multiple times per night will go a long way towards helping you see an increase.
Heavy resistance training is the next step in the equation to provoking higher testosterone release, as was noted in a study published in the Steroids journal. Researchers noted that a heavy resistance training workout would increase testosterone concentrations, leading to greater muscle development and higher concentrations of androgen receptors on the body. This whole process will make you more anabolic and likely to generate lean muscle mass tissue into the future.
Supplementing with Zinc has also been illustrated to help enhance testosterone concentrations, as was noted in a study published in the Nutrition journal.
If you’re deficient in zinc, it is going to have a direct influence on your testosterone concentrations.
Another nutrient you’ll want to be sure you’re getting enough of is vitamin D, which proved to increase testosterone levels in a study published in Hormone Metabolism. Both Zinc and Vitamin D are key ingredients in TestoFuel, so if you’re supplementing with a supplement like that, you’ll have all your bases covered.
Finally, carrying excess weight is the last thing that you need to take into account. While you don’t want to ever get too lean as that can cause anabolic hormones to really plummet, carrying high amounts of excess fat is not helpful at all as far as maintaining healthy testosterone goes.
Taking measure to lose excess weight is very wise for not only testosterone elevation, but to also help boost insulin sensitivity, which can influence whether the weight you gain from your workouts is muscle weight or body fat weight.
So there you have some quick information about testosterone generation and what you can do to boost your own levels if they are currently low. Men who choose a wise approach to sleep, recovery, training, and have proper supplementation such as TestoFuel to help combat deficiencies like Zinc and Vitamin D, can be assured they are doing everything they can to naturally combat declining or low Testosterone.
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