I am glad to welcome you to our website and I want to note right away that this article is the first of a series: how to increase testosterone for a man? In this article, we will analyze the general methods and tips on what to do and what is best to refuse to increase testosterone, improve well-being, health and quality of life. The article will be relevant not only for athletes, but in general for all men who want to always feel cheerful and young.
I recommend you also read three separate articles from the series: Testosterone Boosting Food, Testosterone Boosting Supplements, and How to Boost Testosterone: Hormones. So, let’s begin.
- How do exercises affect man testosterone?
- How do heavy weights affect man testosterone?
- How does proper nutrition affect man testosterone?
- How does sleep affect man testosterone?
- How does smoking affect man testosterone?
- Hoes does alcohol affect man testosterone?
- Conclusion and tips
- Video about ways on how to increase testosterone for a man
How do exercises affect man testosterone?
Everyone knows that sports have a positive effect on the health of the body and the production of testosterone for men. However, there are different sports. Some sports can be extremely useful from this point of view. Others, on the contrary, can even lower testosterone. Now I’m not even talking about the sports itselves, but about training. Everyone knows that cardio, in particular running, has only positive aspects, namely: it improves the functioning of the cardiovascular and respiratory systems, increases the production of testosterone, and gives lightness and vigor to the body.
However, if you do grueling cardio every day for several hours, you will not only achieve all these effects, but will also make a harm to your body. The body will not have time to recover after such voluminous training, well-being, like testosterone, will begin to decrease. Therefore, everywhere you need to know the measure and in training focus on your well-being. And I only wrote this as an example of cardio training, let’s also analyze the topic that this website is dedicated to, namely fitness and bodybuilding.
How do heavy weights affect man testosterone?
In the Internet, you can find a lot of information that basic exercises (squats or deadlifts) carried out in a low-rep mode with heavy weights have a positive and even better effect on testosterone production and muscle growth in general. Is it really?
No way! Firstly, testosterone from such exercises and activities increases only by 20-30 seconds, at the time of performing this most difficult approach. And it increases due to the release of stress hormones into the blood – adrenaline and norepinephrine.
Secondly, during heavy squats or deadlifts, testosterone is not released much more than during any isolated exercise. During any workout and performance of any exercise, a man’s testosterone increases from 15 to 40%, depending on the individuality of the body.
Thirdly, giving all your best every training session and on maximum, you risk to have overtraining effect. This is a condition in which the stress of a hard previous workout is superimposed on the stress of the next one. The body does not have time to fully recover from workout to workout, fatigue accumulates, immunity and testosterone decrease, “working” weights decrease, progress slows down or stops altogether. And at one point you either get sick or injured.
No, I do not want to say that fitness and bodybuilding negatively affect a man’s health. On the contrary, any sports are cool. I just want to clarify that the loads that you experience during workouts should not be as much as your body does not have time to recover.
Do not chase heavy weights in training. Perform exercises with weights that allow you to do 8-12-15 reps. And only sometimes (for example, once every 4 workouts for a specific muscle group) do low-rep strength training with heavy weights. Remember, the load must be in a cycle. For instance, regular workout – regular workout – heavy workout.
These tips will only positively affect your testosterone.
How does proper nutrition affect man testosterone?
Proper and healthy nutrition affects the increase in testosterone no less than sports. Now I will not talk about individual products that contribute to this, but in general about healthy food.
Obese people are known to have low testosterone. Excess subcutaneous and visceral fat provides its owner with a lot of inconvenience, worsening his health and well-being. Excess body fat increases the ratio of the main male sex hormone – testosterone to the female sex hormone – estrogen, in favor of the latter. Therefore, fat people are more likely to suffer from problems with the reproductive system and often have sluggish erection even at a fairly young age.
What about proper nutrition, you ask? Yes, despite the fact that proper nutrition is the key to your slim figure, it mainly contributes to weight loss and getting rid of extra pounds. Therefore, in order to maintain a toned figure and maintain a high level of testosterone in the body, it is necessary, to reduce the consumption of junk food and sweets, and increase the intake of fiber (vegetables and fruits).
How does sleep affect man testosterone?
The third condition for increasing and maintaining high testosterone levels is a sound sleep. A few extra hours of sleep can double the amount of testosterone in your body.
As you know, by the evening, the level of testosterone in the body of a man falls. At night, while a man sleeps, almost all systems and processes in the body slow down, but not the endocrine system. At night, it comes to life, the brain begins to intensively send signals to the sex glands, forcing them to produce a huge amount of testosterone, and preparing you for the next day of work. In the morning, all men have a peak of testosterone in the blood, which is why men who does not have any issues with the reproductive system often wake up in the morning “with a boner”.
Imagine what happens if you don’t get enough sleep. The body simply will not have time to produce the amount of testosterone necessary for the whole day. And by lunchtime, you will feel tiredness and weak.
It has been scientifically proven that for men sleeping 8 hours a day, the amount of testosterone in the body is 2 times greater than for men who sleep 4-5 hours a day. Such a simple, but at the same time effective way to raise your testosterone.
How does smoking affect man testosterone?
If you are seriously thinking about increasing your testosterone levels, then first of all, you need to give up bad habits such as smoking and alcohol.
One cigarette contains nicotine, as well as about 200 different harmful and toxic chemicals. Under the influence of these substances for men, negative changes and disorders in the work of the testicles and prostate appear. With constant smoking, all cells, tissues and organs that are responsible for the production of testosterone in the body are also negatively affected by these toxic substances.
Nicotine, by the way, also negatively affects the production of testosterone. This is mainly due to its detrimental effect on the adrenal cortex, the main function of which is the production of sex hormones.
In addition, smoking reduces the production of all types of hormones and slows down metabolism. Many hormones can no longer be produced the way they used to be. For example, the amount of hCG (human chorionic gonadotropin), which is one of the participants in the chemical reaction that results in the formation of testosterone, is significantly reduced. And this means that the less hCG is produced, the less testosterone will be produced, respectively.
It is worth noting that after you quit smoking, you will not feel the changes immediately. In the first couple of weeks or even a month, your health may even worsen, as the body has already become accustomed to the daily intake of nicotine and other toxic substances in the blood. However, after a while (maximum a month), every day you will feel better and better.
Hoes does alcohol affect man testosterone?
Continuing the topic of bad habits and testosterone, it is worth talking a little about alcohol consumption.
Frequent and excessive alcohol intake reduces the concentration of testosterone and reduces libido. Alcohol reduces the speed of sperm movement and reduces a man’s fertility. Therefore, it is much more difficult for a man who often drinks alcohol to conceive a child.
Alcohol intake reduces lipid metabolism and disrupts metabolism. The body begins to more readily and quickly accumulate excess fat. I wrote above about the dangers of obesity on testosterone levels for men.
It is also worth saying a few words about the type of alcohol you drink. Beer is the most harmful drink for a man. It contains estrogens – female sex hormones. By excessively drinking beer, a man risks shifting the balance of testosterone and estrogen in the body in favor of the latter, which is detrimental to male libido. Therefore, if you absolutely cannot live without alcohol and want to relax, then it is best to drink red wine. Of course, monitoring and controlling the frequency of intake and the amount of alcohol consumed.
Well, this article ends, it remains only to sum up.
Conclusion and tips
After reviewing the above materials, we can highlight the basic rules for increasing testosterone for a man:
1) Systematic sports with control (cyclic) loads.
2) Proper nutrition with reduced consumption of junk food and sweets.
3) Healthy 7-8 hour sleep.
4) Refusal of cigarettes and alcohol.