Posted by : Άνθια Κουρσάρη Sunday, September 29, 2013

Testosterone is a male hormone that acts on muscle mass, on the reproductive ability of man, to the hair and in his sexuality etc.
squat Increase testosterone

When a man becomes 30 years old, his testosterone levels start to diminish. Today we will have a look at some ways to improve testosterone levels using perfectly natural ways, just with some changes in our daily habits like these:

 1) Weight and resistance training 
We should prefer compound exercises and exercises that involve large muscle groups, which will help in the secretion of growth hormone.
deadlift testosterone

  • Seats (squat - is the best exercise)
  • Deadlifts
  • Chest  and shoulder presses
  • Rowers workout

2) Body fat
We maintain a normal body fat percentage for our body. The overweight men have lower testosterone levels.

3) Zinc
The zinc intake of purely natural food sources will help increase testosterone
Natural dietary sources of zinc:
  • Oysters (these aphrodisiacs are considered as the best dietary source of zinc)
  • beef liver
  • raw pumpkin seeds
  • mushrooms
  • tahini
  • spinach

4 ) Fats
Consume healthy fats and saturated fats that are necessary to increase testosterone levels , preferably pick from the following foods :

  • nuts and seeds
  • olive oil
  • Fatty wild fish
  • avocado
  • egg yolks
  • red Meat

5) Vitamin C
Vitamin C helps in lowering cortisol and increasing testosterone levels, so take a glass of orange juice in the morning and one after the gym.

6) Vitamin D
The best natural intake of vitamin D is the exposure of the skin to sunlight.

7) No Alcohol
Avoid alcohol because it negatively affects testosterone levels. No alcohol, yes to testosterone.

8) Say no to stress
Do not get frustrated with anything. The stress leads to cortisol production, catabolic hormone that suppresses the production of testosterone. Stress reduction = Increase testosterone.

9) No on overtraining

10) Soy Products
Soy products react negatively in testosterone levels.

Say yes to healthy lifestyle, and keep smiling :)

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