Today I'm going to talk about how to increase your Test-levels.
This will be a really a short article; So let’s get started.
I’ll be talking about testosterone and four quick ways that you could boost it, particularly surrounding the world of sleep.
Lets break it down super, super simple, super, super fast, not like my articles.
By the way, if you have read my previous article where i have give a huge insight on how to increase the testosterone level naturally; I’ll leave a link for you below.
https://steemit.com/health/@antonyjoseph/how-to-increase-your-testosterone-levels-naturally
Okay, number one, more weight training the right way:
The thing is, is exercise itself produces testosterone, helps hormones out, and contrary to popular belief, but what a lot of people will tell you, it's not just a matter of weight training only.
Cardio also boosts testosterone, but when it comes to weight training, you want to be focusing on heavier compound movements like dead lifts, bench press, squats.
Why compound exercises?
Simply because it causes a secretion of testosterone later on down the line because of the recovery.
Now, here's something kind of interesting. What actually happens is right after your weight training, your testosterone levels plummet. A lot of people will tell you that testosterone levels increase right after you workout, wrong. They decrease for quite some time.
In a study that took a group of participants over the course of four weeks, they had them implement heavyweight training.
40% increase in testosterone after four weeks of introducing heavy compound movements. 40%, that's huge. Additionally, if cardio's your game, do some high intensity interval training. We're talking like 90 seconds on, one minute off. That's the best kind of ratio.
Vitamin D:
The next way that you can boost your Test is, make sure you're getting your vitamin D, whether you're getting that out in the sunlight, or you're supplementing it.
You see, vitamin D has a strong corelation with our hormone values because it is a hormone. Studies have shown that people that take about 3,000 iu's of vitamin D per day, end up with 25% higher testosterone levels.
Now, all the mechanism is kind of not known, except for the fact that vitamin D does have somewhat of an adipogenic balancing effect on all of our hormones.
Intermittent fasting:
Why Intermittent fasting?
Simply because intermittent fasting works on something called leptin. Leptin is a hormone that is involved in the hunger process of our body, so when we eat, leptin is produced.
Leptin also helps us burn some fat. When we down regulate leptin, we can actually allow our bodies to burn more fat, but also boost a little bit of testosterone. Intermittent fasting causes a decrease in body fat, and there's also direct corelation between
lower body fat and higher T levels. It constantly exponentially grows from there.
Sleep:
Then lastly, is sleep, he big one that I talked about at the very beginning.
Studies are now showing that if you are lacking sleep, you could be suffering from a 60% loss of testosterone.
Those that got four hours of sleep verses eight hours of sleep, the ones that got four hours had 60% less testosterone than those that got eight. So yeah, you wouldn't think that sleep plays such a big role.
Conclusion:
• Make sure you're getting that sleep.
• Make sure you're getting those fasting days in now and then.
• Make sure that you're focusing on your vitamin D and your sunlight.
• Make sure you are lifting heavy.
I hope you've learned a lot. Hey, if you've liked what you've learned, make sure to follow me. I've got more of such awesome articles with great information coming out.
Keep locked in on my blog and share this article and make sure you never miss any of my articles. I'll see you soon. Cheers
