How to increase your testosterone?

Talking about testosterone in the minds of most is tantamount to referring to mans virility legal steroids. But testosterone is a hormone that plays a much more important role in the functioning of the body. So the question is, what is testosterone? What is its importance? Know that testosterone is found in humans and much less in women!

Definition and role of testosterone

Testosterone is an androgenic hormone secreted by the testesin humans. It is also secreted in small amounts in women by the ovaries and theadrenal glands in both sexes.

Testosterone plays a role of mood regulator because itreduces the reaction to stress. It is also a hormone associated withcompetition that boosts performance. Some theories show that with the age anddecline of testosterone production, men become more passive. In the field ofperformance, it is an anabolic popular with athletes because it is possible toincrease its musculature through testosterone which also promotes thedevelopment of bones. It also promotes the manufacture of blood cells andallows a recovery of time after physical exercise.

Increase your testosterone level with bodybuilding

Testosterone is closely related to muscle development in menand the difficulty of taking in women because of its limited production in thelatter. How to know your testosterone levels? From the age of 30, the level oftestosterone in men declines by 1% per year and the deficit really begins to beperceived with the problems that it causes from the fifties.

If it is impossible to exceed its maximum rate naturally, itis possible to increase the testosterone level of an individual by doing weighttraining for a short time (1 hour max), with brief exercises but with a lot ofload. Indeed, clinical studies have shown that training in resistance to poweris more effective than exercises using the traditional approach, based onintensive rehearsals.

Thus, the testosterone level in the blood is higher after 8repetitions of an exercise than after 12. For example, make series of 2 to 5repetitions of bench press, squat, military development, or deadlift,interspersed with phases of rest, series that you will repeat until failure.These exercises that stimulate several muscle areas at once will lead to alarge production of testosterone. The more muscles you exercise, the more thebody releases testosterone. Squat at the helm is considered to be the mosteffective at soliciting muscles as it simultaneously works the forearms,trapezius, and abdominals and even lower body muscles.

These exercises require in their practice an irreproachabletechnical level if you want to obtain palpable results. After each session, itis important to get enough sleep, and in the night on average 8h, because sleepstimulates the production of testosterone and at the same time recovery of thenerves and muscles.

Foods that promote testosterone production

Consume foods that increase testosterone like honey thatcontains boron, a chemical element rich in testosterone; the banana whichthanks to bromelain increases the level of testosterone; the almonds that areconsidered rich in zinc and stimulate testosterone but also the libido; theeggs , whole foods rich in omega 3, vitamin D, cholesterol and proteins thatare great generators of this hormone you need; or asparagus known to be anaphrodisiac contains folic acid and vitamin E, which are necessary for theproduction of testosterone.

Vitamins

Some vitamins can help increase your testosterone level:

• Vitamin D, which despite its importance is often too limited in humans. If it is sufficiently present in your body, it helps to raise your testosterone level but also considerably reduces the risk of cardiovascular disease. A study conducted for 1 year on men whose age range oscillates between 20 and 49 years has also demonstrated that interference in the body of 3300 IU vitamin D3 per day (1 IU = 0.0003 milligram) increases testosterone by 20 to 25%.
• Zinc. This is undoubtedly one of the most important elements. It is involved in more than 100 chemical processes in your body. Professional athletes have found that a daily intake of zinc has reduced the testosterone drop after 4 weeks of intense physical activity. As with vitamin D, zinc directly affects the level of testosterone.