Maintaining Testosterone Levels

2 03 2011

Most athlete’s and weight warriors don’t worry too much about their testosterone levels, but maintaining a healthy testosterone level is a key ingredient in building lean muscle mass.  I’m no expert on the subject, but through research I’ve found that there are three area’s that are effecting our daily testosterone levels and ultimately effecting our fitness and health goals.

Even though the most common reason for decreased testosterone levels is aging, levels can also decrease due to emotional stress, over training, use of anabolic steroids, excessive use of alcohol, and other factors.  By eliminating factors for decrease, improving your diet, modifying your exercise program, and reducing stress you can improve your hormonal balance, increase testosterone, and improve the way you look, feel, and perform in all areas of life.

Diet

Remember, you are what you eat!  I believe in eating as they did in the prehistoric days, before food processing.  Eating things that are natural and organic is easier said than done with the way we buy our foods today.  A good rule of thumb I use is to just eat foods that are ONE ingredient, not a processed creation of TWENTY ingredients.  Broccoli, Chicken, Steak, Almonds, Eggs, Oats, Buffalo, Walnuts, Apples, Oranges, Blueberries, Green Beans, and so on..you get the point.

In addition to eating foods that are one ingredient, look through the following three area’s to improve testosterone levels:

  • Eat Protein: Protein in latin mean’s “above all else.” Protein stimulates the hormone glucagon and the anabolic response important for adequate testosterone release.

  • Eat More Vegetables/Limit Excessive Simple Sugars and Starches: Excess carbs that raise blood sugar rapidly create excess levels of the hormone insulin and cortisol.  These two hormones oppose the action of testosterone and diminish its production.

  • Eat Fat! Essential fats such as the omega 3 fatty acids found in fish and flaxseed as well as saturated fats are essential for normal testosterone production. All steroid hormones are produced from cholesterol and when fats are deficient in the diet, this process will be inhibited.

Exercise

Both the lack of physical activity and excessive physical activity (over training) will result in decreased levels of testosterone.

The duration, intensity and frequency of exercise will determine the circulating levels of testosterone. Testosterone levels increase most with short intense bursts, while it decreases with prolonged activity especially that of frequent endurance training.

Studies show that testosterone levels will elevate with exercise for about 45 to 60 minutes. After this time period, cortisol levels begin to increase and testosterone levels will decline. This decrease has been detected for up to 6 days.

Because you require testosterone for repair and growth, do not train for more than 45 to 60 minutes at a single session. If you feel like you want to exercise or train more, split sessions are recommended.  It is also a good idea to vary your workouts and cycle them throughout the year.

Keep up the HARD WORK, enjoy your time off,  and keep these simple tips in mind! Remember no excuses and no reason to fail!

Continue to daily..

DEFY THE ODDS


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