Restore Testosterone Through Nutrition and Exercise Programs
Testosterone, the male anabolic hormone, is a substance that is responsible for masculine traits. High testosterone correlates with muscle tone and low body fat. Men with high testosterone are ‘alpha males’ and are generally more successful. Weight, age and fitness levels are all important for high testosterone levels, as testosterone peaks at 20 and tends to decline by 1% each year after 40.
Unfortunately, many men have very low testosterone levels, leading not only to less muscle but also to weight gain and depression. However, by following specific fitness and nutrition programs, you can restore your testosterone levels to optimal amounts.
Testosterone and Weight
Losing weight
can increase testosterone levels, according to research. Overweight men are actually more likely to have lower levels of testosterone to start with, so losing weight can be a really big help. Cutting excess sugar is the first step to losing weight, but everyone loses weight in different ways. For this reason, an individualized program is highly recommended.
In fact, losing body fat for good is only completely possible by following an appropriate nutritional program. Diets usually do not work, and there is no one size fits all with nutrition and exercise. A nutrition coaching program can boost your metabolism, increase energy levels, improve sleep patterns and enhance your workouts.
By losing weight, you will naturally increase your testosterone levels as well.
Testosterone and Vitamin D
Vitamin D is produced in the body thanks to sunlight exposure, but it can also be taken as supplements. It acts more like a hormone than a vitamin and regulates other hormones as well. Vitamin D has been shown to improve production and regulation of testosterone and extra vitamin D supplements can increase levels of testosterone by up to 25% over the course of a year. When you’re not hitting the gym, aim to get as much sunlight exposure as you can to increase vitamin D production.
Testosterone and Fitness
Exercise is a natural way to boost testosterone levels. In fact,after exercise testosterone levels rise, although they do not remain high for long. Short, high intensity exercise in particular has been shown to boost testosterone levels and also prevents its decline following the exercise period.
Through individual programs, it is possible to design an individualized high-intensity routine for anyone using virtually any kind of equipment – elliptical machines and treadmills in particular are great choices.
Remember to avoid pushing yourself too hard at the beginning to avoid injury, especially if you are out of shape. Why not take the plunge and get started today?