There are several things you can do no matter what your age to improve your natural production of testosterone. Below, I have identified three things you can do today to give your training a boost.
• Eat like a man. Don’t cut your calories too much or your body will go into starvation mode. When your body thinks it is starving it will discontinue producing muscle mass. Eat often and well balanced w/ ample protein, fat, and carbohydrates. Optimum performance internally and externally is tied directly to the fuel being used. Fat is not the enemy. Testosterone is in the cholesterol family and fat is needed in order to produce optimum hormonal levels. Good hormone levels will work for you in increasing lean muscle tissue and reducing body fat.
• Rest. Adequate sleep will keep destructive cortisol (hormone produced when you are under stress) levels in check. Sleep is important for all body functions, and especially in the repair and growth of muscle tissue.
• Lift Big. Lifting heavier weights, focusing on ball park reps of 5 is going to do more in the way of stimulating testosterone production than throwing around weight for 15 and 20 reps. Weight selection is as important as the type of movements you do. Compound lifts, olympic movements, multi joint lifts like squat, bench, cleans will bring intensity to your training and and develop the entire body through the stimulation of your body’s production of testosterone and growth hormone.
Good nutrition, training, and sleep will benefit you beyond increased hormone production. Hormone levels are difficult to test without a visit to the doctor, but decreased stress, improved general health, and improved self esteem, and a better mood will make you a believer.