Testosterone improves quality of sleep, speeds the bodies natural repair, increases bone density, relieves depression, increases libido, regulates blood pressure, increases muscle mass, decreases bodyfat, reduces the likelihood of osteoporosis and slows physical and mental ageing.
How do you naturally boost your testosterone levels? Build and maintain muscle.
Here are 5 ways how:
- Incorporate big compound lifts in your workouts. Compound lifts are exercises that engage a number of muscle groups. The more muscles worked at the same time the more testosterone the body produces.
Compound lifts include deadlifts, squats, pull-ups, bench press, dips, rows, lunges and shoulder presses.
- Prioritise your legs when exercising. As the largest muscles in your body your legs produce the largest amount of testosterone.
- Eat foods with high levels of essential fatty acids. These include fish and nuts and their oils. These foods increase the bodies ability to form muscle and therefore testosterone.
- Reduce stress and relax more. Stress creates cortisol a stress hormone which reduces your levels of testosterone.
- Get enough sleep. 8 hours seems to be the consensus and will help improve testosterone levels as well as decrease cortisol levels.
