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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Lean Hybrid Muscle Phase 1 – Day 9

1 03 2011

Another killer session today!  Me and Levi hit legs hard.  Started out with heavy squats and continued with stiff deads then finished off with some explosive and brutal movements.  If your not dripping with sweat after a leg session, you need to switch it up!

Stats from today

Diet

  • Another low carb, low fat, high protein day

Suppliments

  • General: Multi
  • Pre-Workout: Special blend of White Flood, Body Rush, and Green Mag
  • Post-Workout: Max Muscle’s Arm

Workout

  • Lean Hybrid Muscle Phase 1, Day 9 – Like I mentioned above, heavy leg day with brutal explosive movements to finish

Tomorrow we have a well deserved rest day and I’m looking forward to it!  I will definitely be focused on keeping my diet clean tomorrow especially with a day off of training. My diet will consist of a moderately even proportion of carbs and protein with low fats.  I’ll be back at it Thursday with Day 11!

DEFY THE ODDS





Lean Hybrid Muscle Phase 1 – Day 8

28 02 2011

Today was the start of my 2nd week of the LHMR system.  After a day off of training yesterday and a reloading diet, I felt better then ever during the training session tonight! Lots of energy and drive.  I love how Sundays is a day to really relax and reload to get better for another grueling week.  Tonight the training consisted of a Power Building routine with lots of heavy weight and lower rep counts.  Check of what went down today..

Stats from today

Diet

  • Low Carbs, Low Fats, High Protein – Bodybuilding style

Suppliments

  • General: Multivitamin liquid shot
  • Pre-Workout: Special blend of Body Rush, White Flood and Green Mag
  • Post-Workout: Max Muscle’s ARM

Workout

  • Lean Hybrid Muscle Phase 1, Day 8 – Great traditional bodybuilding workout tonight.  All upper body movements finished off with a Sprint/KB Swing circuit which was brutal!

Keep pushing, eat clean, and TRAIN HARD!

DEFY THE ODDS





Lean Hybrid Muscle Phase 1 – Day 6

28 02 2011

Last Saturday we wrapped up our last session of week one! This week has been brutal, but rewarding.  I hit my diet numbers each day as well as all the training sessions.

Stats from Saturday

Diet

  • High Fat, High Protein, Low Carb

Suppliments

  • General: Multivitamin and Fish Oil
  • Pre-Workout: Custom mix of Body Rush and White Flood
  • Post-Workout: 2 Scoops Whey Protein

Workout

  • Lean Hybrid Muscle Phase 1, Day 6.  Last day of the first week of phase 1.  The session is specifically designed to hit a lagging body part and we chose chest.  This workout was fairly straight forward but it really hit the chest hard.

Looking forward to starting up week 2 later this evening!

DEFY THE ODDS





Lean Hybrid Muscle Phase 1 – Day 5

27 02 2011

Another great hybrid training session tonight! Instead of using weighted movements, tonight we stuck to body weight exercises and made sure to be as explosive as possible.  I’ve been absolutely loving this style of training and I love how it keeps getting changed up.  You never know whats coming.

Stats from today

Diet

  • High Fats, High Protein, Low Carbs

Supplements

  • General: Multivitamin, Fish Oil Pills, CoQ10
  • Post-Workout: Max Muscle’s ARM

Workout

  • Lean Hybrid Muscle Phase 1, Day 5 – Another hybrid style day but today was focused on body weight movements.  Killer sprints to finish the day off

DEFY THE ODDS

 





Lean Hybrid Muscle Phase 1 – Day 4

24 02 2011

Lance Armstrong

Fourth day under my belt! Yesterday (Day 3) was a well deserved rest day. Today was the most challenging and exciting day me and Levi faced of the program so far.  Tough, tough, tough training session tonight but I know it’ll pay off in the end.  This was a completely different training style then the previous two days, but I love how this program keeps you on your toes.  The style of training today consisted of a giant circuit of back to back moves including kettlebell swings,  pull ups, and squat presses.  We didn’t worry about the amount of weight we were moving, more about proper form and explosiveness.  The moves involved were mostly powerful and explosive which really kept the heart rate up.  Overall GREAT session!

Stats from today

Diet

  • High Fats, High Protein, Low Carbs – portions specially designed for my body weight

Supplements

  • General: Max Vit-Acell Multi and Antioxidant Shot
  • Pre-Workout: 1/4 scoop of white flood (late session and I didn’t want to be up all night)
  • Post-Workout: Max Muscle’s ARM

Workout

  • Lean Hybrid Muscle Phase 1, Day 4 – Definitely a hybrid style training day.  Explosive movements mixed with heart pounding, non-stop, hard work.  Not to mention the 100 yd sprints after each circuit!

Hoping to start getting video clips from our sessions starting soon, that way everyone can understand a little more about what we’re up to.

DEFY THE ODDS





Lean Hybrid Muscle Phase 1 – Day 2

23 02 2011

Today was my second day of my progression through the Lean Hybrid Muscle Reloaded program.  Me and my boy Levi hit our lower halves hard today! We were in and out of our training session in no more than 45 minutes..I’m telling you, everyone has time for this! We started with front squats which neither me or Levi had too much experience with so it was interesting making the adjustment from back squats.  Seemed like the front squats really engaged the entire body more, especially the core.  As far as diet goes, I’ve been drilling the numbers today! Having people follow my results has really motivated to eat clean and really make the change!

Stats from today

Workout

  • Lean Hybrid Muscle Reloaded Phase 1, Day 2 – Mainly focused on lower body and core movements.  Heavy compound movements to start ending with functional movements and grueling sprint intervals.

Diet

  • High Protein, Low Carbs, Low Fats – Check out some meals from today below!

Supplements

  • General: Max Vit-Acell Multivitamin and Antioxidant liquid blend
  • Pre-Workout:  Special blend of White Flood and Green Mag
  • Intra-Workout:  Scivation Xtend
  • Post-Workout:  Max Muscle’s Arm

Another great day overall! Lots of energy, high intensity, and increased drive!

If your training along with us, keep the intensity at MAX and remember there’s absolutely NO EXCUSE for not hitting your training session.  Get up an hour early, ask for time off work, stay up late…do what it takes to get it done!

Always train hard, live life richly, be quick to help others, and remember…

Defy The Odds