Testosterone is the main sex hormone in males, and it also plays a huge role in regulating a range of processes in the body. Testosterone levels contribute in a big way towards muscle growth, energy levels and sex drive. Low testosterone can lead to a range of health issues, including low libido, lack of muscular strength, and weight gain. Increased testosterone can be achieved through several lifestyle changes, and from several everyday supplements. there are various effective ways to increase testosterone naturally. Getting enough sleep, eating a healthy well-rounded diet, supplementing high quality effective supplements, exercising regularly and reducing stress are all important factors in maintaining optimal testosterone levels.
Elevate testosterone with beneficial habits like the ones in this article, and just watch your performance improve. As always, use LA Muscle supplements to ensure you get the best quality and the best results.
1. Sleep
One initial step to take for increasing testosterone is to make sure you are getting enough sleep. Sleep is essential for maintaining optimal hormone levels because it provides the body with the time it needs to repair, rejuvenate and grow. Everyone should attempt to get between 7-9 hours of sleep per night, as this will help to keep hormone levels well balanced. Avoiding stimulants like caffeine too close to the time you intend on being asleep is a simple way to promote better sleep quality.
2. Diet
Overall diet plays a very important part in regards to testosterone levels. It is essential to make sure you are eating a healthy, balanced diet when looking for optimal physical performance. Eating nutrient-dense foods like fruits, vegetables, lean proteins and healthy fats will provide your body with the energy and nutrients it needs to function optimally. Additionally, it could be important to limit fast foods, too many refined carbohydrates, and added sugars, as these have been shown to potentially interfere with hormone production when compared to a high protein diet rich in vegetables and nutrient dense foods. A convenient way to consume high quality protein and easily increase your overall protein amount, is to have at least one serving of Slim Whey, LA Whey Gold Diet or LA Luxe Lean protein shake each day.
3. Strength training
Strength training is another major contributor to increasing testosterone. Resistance training such as lifting heavy weights, pushing for muscle growth, and training with sufficient intensity, will increase overall strength and muscle size, which in turn can increase testosterone levels. With at least 2-3 days of dedicated strength training in your weekly gym routine, focusing on compound exercises such as squats, deadlifts, and bench press, you can expect to gain muscle and boost testosterone levels.
4. Stress
One attribute that can very much negatively affect optimal testosterone levels, is stress. High stress levels can cause excess of the hormone cortisol to be released within the body, which hinders muscle growth. To reduce stress and increase testosterone, it is important to find ways to relax and take time out for yourself. Exercise in itself is a great way to reduce stress, as it releases hormones which can help to improve mood, reducing stress and anxiety. Additionally, making time out for hobbies and activities that you enjoy, or anything that makes you feel relaxed and calm, can help to reduce stress levels.
5. Supplements
In addition to lifestyle changes, there are also various supplements that can be taken to increase testosterone levels. It is important to take supplements that have been produced with the highest quality and right amount and combination of ingredients to increase your testosterone levels whilst not harming your body or causing any side effects.
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