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Training and Lifestyle Tips to Boost Testosterone Production

June 9th, 2011

Testosterone and growth hormone stimulating workouts go hand in hand with a balanced lifestyle for optimizing natural testosterone levels. Just as important as working out itself is recovering from those workouts. This includes a proper sleep regimen, excellent nutrition and refraining from debilitating lifestyle practices. In this article you’ll learn how to boost your own body’s natural testosterone production by improving your lifestyle and sticking to a few “test booster” rules of thumb. This is a follow up to our previous post about foods & supplements that work to naturally boost your testosterone. For optimal results, you should apply the principles mentioned in both articles.

Sprints on a track for fat loss

Benefits of Naturally High Testosterone

Before I tell you how you can boost your natural testosterone, let me tell you why you should. Having high testosterone means a few things, and they’re all awesome. Hormones are the last word when it comes to building muscle and staying healthy, and testosterone is king of the hormones. Increased libido, muscle mass, energy, immunity, strength, desire to exercise and mood enhancement are all linked to higher testosterone levels. If all of this sounds too good to be true, it’s not. It’s called being healthy and everyone deserves to feel this great. Sickness isn’t necessary—it’s typically the result of poor lifestyle choices and low testosterone follows suit. However, I’ve got good news for you. You can start right now to start living a healthier high-test lifestyle, you just need to follow these tips and tricks and results will follow.

Training Tips To Increase Natural Testosterone Production

  • Don’t over train: Chronic over training actually reduces testosterone production. Make sure you have ample rest time in between workouts and eat enough calories to recover. Proper pre and post workout nutrition including but not limited to whey protein shakes help to prevent over training and increase recovery.
  • Include metabolic resistance training: Stimulating your muscles in the gym with heavy weight training is one of the best ways to stimulate testosterone production. Be sure and work out every muscle group, whether it’s in the same workout or spread out across routine splits.
  • Hit the track: Doing sprints and track work stimulates muscles in the lower body that are hard to hit in the gym and the resulting stimulation of muscles produces extra growth hormone and testosterone. Just a quick look at the physique of a sprinter should speak for itself.
  • Mix it up: Be sure and constantly mix up your workouts. Try doing a little cardio here and there, metabolic resistance training, yoga and stretching, swimming, kayaking, or even go indoor rock climbing for a change. Building versatile, strong and physically adaptive bodies goes hand in hand with increased testosterone. An alpha male is categorized as a leader, ideally somebody who is the best at everything and isn’t afraid of anything. Be an alpha male when it comes to training, don’t be afraid to try new things and take advantage of every opportunity you get to work as hard as possible and improve yourself. Just having confidence alone increases testosterone. One study found that Dr.’s had significantly higher testosterone levels immediately after receiving their PH.D., sought to be attributed to an increase in their confidence.
  • Train Oudoors: Don’t do the same old workouts day after day. Weather permitting, be sure and step outside the gym every once in a while and enjoy the outdoors. Training outdoors is relaxing and therapeutic and stimulates a healthy response by the body which helps to lower stress hormones like cortisol and increase natural testosterone levels.

Sleep Schedule That Optimizes Natural Testosterone Production

To ensure your testosterone levels are top notch, make sure you get consistent, deep, restful sleep. It also helps to develop a routine time when you go to bed each night and wake up in the morning. This helps maximize your circadian rhythm and boost testosterone levels. Here are some quick tips to maximize sleep patterns and testosterone:

  • Circadian Rhythm: Testosterone levels spike at certain times throughout the day. Studies show that men who fall asleep between 9:30-11:00 PM and wake up around 5:30-8 AM in the morning have the highest testosterone levels.
  • Sleep routine: Go to bed at the same time each night and set your alarm for the same time each morning.
  • Sleep supplements: If you need sleep support, try taking 3mg of BodyStrong Melatonin 30 minutes before you desire to fall asleep.
  • Ear plugs: Use ‘em if you are a soft sleeper and wake up to noise easily.
  • Eye mask: Where an eye mask when you sleep to block light and prevent you from waking up prematurely.
  • Comfortable bed: Invest in a comfortable mattress and tempurpedic mattress topper. They’ll help you sleep better and wake up less frequently. For goodness sakes, you spend approximately 1/3 of your life sleeping, make a good investment and sleep well.

When Attempting to Maximize Free Testosterone Levels, Avoid or Limit These Activities

  • Super low carb diets: Extreme carb deficits promote feelings of unrest and lower testosterone production. It’s ok to eat low carb, but don’t deprive yourself of carbs altogether. Try and find a good balance and make sure to eat more carbs pre and post workout when they can be best utilized.
  • Lack of sleep: Pulling all nighters might be fun, but try and avoid sleepless nights if you’re looking to boost your testosterone. An occasional all nighter in Vegas or for work is OK, we’ve all been there and done that, but don’t make it a routine habit.
  • Excessive consumption of alcohol: Excessive drinking can result in low testosterone, a lower metabolism, and excess body fat. Take it easy when drinking and try and commit yourself to a glass ceiling (2-4 drink maximum each time you drink).
  • Recreational use of drugs: Obviously not a good idea in general and an absolute necessity to avoid when trying to maximize your testosterone production. Recreational drug use is a sure fire way to run your testosterone into the ground, which along with many others reasons is why many drug users look and feel terrible.

If you need help detoxing from addictive lifestyles or drug use, many people have had success by joining AA programs and also taking detox supplements. Personally, I recommend taking a combination of adaptogens and antioxidants to boost your natural feeling of well-being. In combination with a clean diet and exercise you’re on the right track to turning your life around in a matter of weeks.

Best Supplements to Detox Your Body

  1. Jarrow Rhodiola 500: Rhodiola is a powerful adaptogenic herb that should be taken on an empty stomach in the morning with a glass of water. It provides energy and helps get your body back into homeostasis by reducing stress and normalizing your various body systems (cardiovascular, lymphatic, nervous, etc.)
  2. Body First Antioxidant Support: An excellent full-spectrum antioxidant blend that aids in detox and normalization of the body.
  3. Body First Resveratrol: Resveratrol isn’t a super well known supplement but it is a powerful antioxidant that brings energy and focus.
  4. BodyStrong Milk Thistle Extract: Milk thistle is an excellent supplement to help with detoxing the liver and kidneys.
  5. Phosphatidylserine (PS): PS is a brain enhancing supplement that is shown to improve brain health and reduce the stress hormone cortisol.
  6. SAM-e: SAM-e is a powerful brain support supplement that has a lot of great research supporting it. It’s expensive but really works and can make a big difference when you’re detoxing from addictive lifestyles.
  7. GABA: GABA helps you reduce stress by promoting feelings of relaxation. It has also been shown to raise GH levels when taking before bed and is often included in sleep remedy blends.

Follow these tips and work on bettering your lifestyle habits and enjoy the wonderful world of all natural high testosterone.

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