Coming up short on testosterone can actually shorten your life. Not only will you lose your sex drive, bone density, and muscle mass when your testosterone levels decline, but you will also increase your risk of heart disease, prostate cancer, and death. To lengthen your life by lifting your levels, follow these steps for increasing testosterone.
Find Your Ab Muscles
Your testosterone goes down as your waist size increases. You can accelerate the testosterone decline that is linked to age by ten years simply by adding four points to your BMI. That’s just an extra thirty pounds on a man of average height. Try out our diet, Lose Your Spare Tire, to shrink your gut quickly. You will flatten your belly forever and effectively and easily drop up to fifty pounds.
Boost Your Biceps
There was a 49% boost in the levels of free testosterone in men who regularly lifted weights, according to Finnish researchers. The CEO of ZRT Laboratory, David Zava, PhD, says that the amount of increasing testosterone in your body produces increases as you strengthen your muscles. To see the benefits, you only need to head to the gym two times a week to push iron.
Don’t Forget The Fat
If you remove all fat from your diet, your levels of testosterone will fall radically. To stay lean, trim fat from your diet but do not go overboard. The men with the highest levels of testosterone were the ones who consumed the most fat in their diets according to a study published in the International Journal of Sports Medicine. To preserve or increasing testosterone and protect your heart, choose foods such as nuts and fish that are high in monounsaturated fats.
Keep Your Alcohol Consumption Low
Your manly hormones don’t like what happy hour can do to them. A seven percent decrease in levels of testosterone was detected in men who drank a moderate amount of alcohol every day for a three week period, in a recent Dutch study. In order to avoid a reduction in your testosterone levels, drink no more than one or two glasses of wine or beer a night.
Stop Stress In Its Tracks
You testosterone levels are quickly depressed when you experience physical or mental stress. Cortisol surges when stress is present, which Zava says acts to reduce the ability of the body to make and utilize testosterone in the tissues. Unless you overdo it, cardio can be a great way to tame tension. Fatigue and injuries are signals that you are more likely to lower testosterone levels when you work out.
If you have tried to change your lifestyle as listed above and confirmed that your levels of testosterone are low, then your next step is to talk to your doctor about medicines that will help in increasing testosterone levels.