11 Ways to Boost Testosterone Naturally (Part 1)

The Professor
The Professor
Gym Guru
The way our bodies build muscle is so complex, it took me a long time to understand how to harness the full potential of hormones. Testosterone is actually a natural steroid, which means it’s very important to anyone trying to bulk up.

Testosterone is a prominent feature of the male organism. Women also have testosterone but in much smaller quantities. The amount of testosterone in the body begins to decrease with age, usually after 30. Some other reasons for a decline in testosterone are:

  • Injuries or infections
  • Diabetes
  • Chronic liver or kidney disease
  • Chemotherapy
  • Genetic abnormalities
  • Hemochromatosis (iron overload)
  • Thyroid dysfunction
  • Inflammatory diseases that affect the pituitary gland
  • Stress
  • Alcoholism
  • Obesity
  • Certain drugs
body of man and woman

What do low levels of testosterone cause?
  • Exhaustion
  • Erectile dysfunction
  • Depression
  • Insomnia
  • Poor concentration
  • Decreased bone density
  • Increase in body fat

It was a shock when I first learned that low levels of testosterone cause such serious problems! To find out the testosterone level in your body I suggest taking a blood test. If it’s low, then make sure to check out the tips that I share with you in this two-part article.

Lazar Angelov Dumbbell practice

Normal Levels Of Testosterone In Men:

  • 300-1200 nanograms per deciliter (ng/dl)
  • The free testosterone (the actual amount of active testosterone that your body can use up): 8.7-25 picograms per milliliter (ng/ml)

Normal Levels Of Testosterone In Women:
  • 15-70 nanograms per deciliter (ng/dl)
  • The free testosterone: 0.5-5 picograms per milliliter (ng/ml).

Testosterone Boosting Tips

#1 Drop The Extra Pounds
You can increase your testosterone levels by losing excess weight. Don’t think that you must lose 10kg in one go. No! The best approach is to lose around 1-3 kg of fat per week. Avoid undergoing any dramatic diets when you try to lose weight. This is important because if your body is starving or is in the “survival” mode, the testosterone levels will actually drop.

#2 Lift, Lift And Lift Some More
What’s the most effective form of exercise to increase testosterone levels? Weightlifting! If you want to achieve the best results, lift heavier weight with fewer repetitions. Stick to exercises that require weights, such as the bench press, squats or deadlifts. Do this for around 30 minutes 4 -5 times per week for the best results.

man sleeping in bed with fitness weights

#3 Sleep More
I’m sure that some of you have heard that lack of sleep reduces the levels of testosterone in your body. Try to give yourself a good night's sleep - you should aim for 7-9 hours per night. You must not underestimate the importance of sleep, as it’s imperative to muscle growth. Your body needs to rest in order to function and grow properly!

#4 Don’t Get Too Stressed
We all know that stress has many negative effects. One of them is that it directly lowers your testosterone levels. Also, stress affects your sleep, which in turn affects the level of testosterone in your body. Sounds awful, doesn’t it? Plus, the stress hormone, cortisol, increases the amount of fat in the abdomen. A great way to reduce stress is to work out!

strong man screaming with chains on his hands and cage on his head

Final thoughts...
These are some of the best ways to increase testosterone in your body, which will help you build muscles. Pay special attention to the sleep and stress levels. Both poor sleep and a stressful lifestyle can be difficult to avoid - always remember that they dramatically decrease the testosterone levels.

But that’s not all folks! To learn more tips to keep your testosterone levels high, read 11 Ways To Boost Your Testosterone Naturally (Part 2). It’s packed with even more handy tips and tricks to help you stay in the best shape!


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