5 Tips On How to Boost Your Testosterone Levels

By Steve Hall

September 2, 2013

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Increasing testosterone levels is a sure fire way to build lean muscle mass and help to reduce body fat. There’s a few ways to do it. If you’re not keen to needles or pro-hormones, then these natural tips on boosting your testosterone levels will come in handy.

1. Lift Heavy Weights

Hit the iron heavy and hard. Increasing your strength and building some serious muscle will increase the body’s natural process of producing testosterone. Dominate the gym by incorporating old school methods of lifting. The best way is to add heavy multi-joint compound lifts into your routine. Exercises you should be doing are:

  • Full Squats
  • Deadlifts
  • Barbell Rows
  • Overhead Press
  • Heavy Upright Rows
  • Bench Press
  • Good Mornings
  • Stiff Legged Deadlifts

Not only will these lifts help to make your testosterone levels rise. Training for strength comes in handy when faced with real world situations.

2. Get Plenty of Sleep

Whoever said sleep was the cousin of death obviously doesn’t work out. There’s nothing better than hitting the gym hard and getting a full 8 hours. There are many processes that occur while we sleep which are involved in the process of building muscle. By getting a full nights rest  testosterone levels can increase by almost 50%.

So get to bed early. Set up a sleeping program like you setup your workout routine. Make sure to get to bed on time all the time so your body can regulate its hormones and keep things moving forward. It’s all about them gains!

3. Keep Stress Levels Low

Training with intensity can be stressful enough on the body. So take it easy out of the gym. High stress levels can lead to increases in cortisol. This hormone blocks the effects of testosterone. In today’s society stress levels can soar through the roof and stay there. Which is something we definitely want to avoid. Over time the build up of cortisol might lead to your testosterone levels being effected in the long run.

To boost your testosterone levels take a chill pill. Don’t let the small things get under your skin.

4. Watch What You Eat

Our diets play a huge role in our testosterone levels. By keeping a watchful eye on what we eat we can rest assured we are on our way to a boost in our testosterone levels. Foods like broccoli, cauliflower, and leafy cruciferous vegetables can help by reducing estrogen.

Fats also play a big part. Adding sources of fat like olive oil, coconut oil, palm oil, nuts, avocados, butter, and even grass-fed meats can give us the upper hand in trying to boost testosterone levels.

5. Supplement Your Diet

Supplements have always been a great way to extra edge to your already balanced diet. There are a plethora of products on the market that claim they can boost your testosterone levels. Here are some that are known to work.

Vitamin D

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Vitamin D is often forgotten but can be a powerful supplement when looking to boost testosterone levels. Vitamin D stops the process of aromatization, where testosterone changes into estrogen. And increases the sensitivity of the cell receptors in the androgen glands that are responsible for releasing testosterone.


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Zinc Monomethionine Aspartate helps support recovery after grueling training sessions in the gym.  ZMA combines  zinc, magnesium and vitamin b-6 which helps to increase free testosterone in your body. A deficiency in zinc and magnesium could lead to lowered testosterone levels.

D Aspartic Acid

D Aspartic Acid is an amino acid that regulates Testosterone metabolism. Supplementing with D Aspartic Acid can increase testosterone levels in men, and release hormones such as Growth Hormone or Luteinizing Hormone.

Diindolyl methane

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Diindolyl methane encourages the metabolism of estrogen to maintain healthy levels in the body. An increased amount of testosterone can lead to increased estrogen as well, which could hinder muscle building results.

Getting a boost in your testosterone levels doesn’t have to be all that confusing. Just make some changes in your daily habits, limit your stress levels, get some rest, hit the iron hard, eat right, and proper supplementation will have you on track in no time.

If you have any more tips on how to boost your testosterone levels on what has worked for you, leave your comments in the box below.

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Steve Hall

Steve is a strength training fanatic who geeks out over the best, most efficient workouts, nutrition and gear to help get you stronger and healthier!

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