This is not only for bodybuilders or people working out. Although if you want to gain muscle and be stronger and fitter. Testosterone is probably the main hormone when it comes down to muscle building. Every man and women in general can really benefits of keeping the testosteron level in check. So here's some info from Wikipedia:
"Testosterone is the primary male sex hormone and an anabolic steroid. In men, testosterone plays a key role in the development of male reproductive tissues such as the testis and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair. In addition, testosterone is essential for health and well-being, and for the prevention of osteoporosis. Insufficient levels of testosterone in men may lead to abnormalities including frailty and bone loss"
I'm gonna keep it plane and simple. The are so much benefits here are fiew.
These apply also for women.
Deppresion problems are a common problem in western society. According to a studie it tell us, that depressed man often have a low testosteron level.
High Cholestorol often goes together with a low testosteron.
Improved memory and concentration.
(Higher) testosteron results in a healthy libido.
Stronger hart, testosteron improves the muscles therefore also the hart.
More energy.
Source
It's no rocket science and I think it speaks for it self. Remember this is not about looking like Arnold Schwarzenegger. The focus is staying healthy and feeling good.
"If you're overweight, shedding the excess pounds may increase your testosterone levels, according to research presented at the Endocrine Society's 2012 meeting. Overweight men are more likely to have low testosterone levels to begin with, so
this is an important trick to increase your body's testosterone production when you need it most"
Don't work out for to long
A 20 minute cardio work out is enough, to boost your testosteron level. And that includes a warming up and cooling down! For more specifics you can read here.
Zinc
Your zinc intake must be properly. Of course you have to eat the proper stuf.
No Mac Donals but that's why I said It speaks for itself
Strenght training
Same principal as a cardio work there is no need for hours in the gym.
Compound excercises are a great way to boost up your testosteron.
Reduce stress
It's easier said then done but try to reduce stress. To keep it short. Stress is testosterone enemy nr 1. Your body under stress releases the stress hormone cortisol. That will decreases the produce of testosterone.
Vitamin D
As you maybe will know sunlight is the best way to optimize your vitamine D level. Here in The Netherlands in the winter it's almost imposible. Then it comes down to proper food or supplements. But in the summer it's a easy way to get your portion of vitamin D.
Healthy fats
Don't get spooked there are healthy fats, for example, fish, coconut oil,peanut butter etc. For more read here.
Get up get out and get it. Challenge yourself go on date. Try some new sports. Do crazy things as long if you not hurting anybody have fun, who cares? Eat healthy and don't grow up.
Peace n Bless
@Markush
