The word testosterone may not be familiar to you in daily life, but it is very important for fitness people. Because testosterone levels can affect a person's muscle growth rate, boosting testosterone can lead to a better body faster.
So, for the general population, how should testosterone be treated, and how to keep testosterone at a healthy level? Let's analyze it below.
About testosterone
Testosterone is mainly a hormone secreted by men, and girls secrete a small amount, only about 1/10 of men, however, testosterone has a very important role for both men and women.
Testosterone levels affect a person's body shape, muscle mass and strength levels, and people with high testosterone levels will have better bone growth and development, stronger muscle mass, and better performance during exercise.
Testosterone levels will also affect men's mood and psychological state, and low testosterone secretion is prone to some depression, and cognitive performance will be relatively poor, which is not conducive to maintaining a positive psychological state.
However, testosterone levels are not always better, and too high can cause some health problems, so we need to keep testosterone at a normal level.
How to boost testosterone levels?
After the age of 30, testosterone levels will show a downward trend, and the efficiency of body functions will also decrease, but we can adjust some lifestyle habits to cope with the decline in testosterone levels.
Leg training is a common way to promote testicles, and maintaining 1-2 leg training a week can effectively strengthen the muscles of the lower limbs and promote the secretion of testosterone. However, in addition to leg training, there are several methods that are worth learning.
Method 1: Adjust the content of your diet
1. Supplement high-quality protein, such as chicken breast, beef, fish, shrimp, eggs and other foods, high-protein foods can supplement amino acids to the body and promote muscle synthesis.
2. Supplementing high-quality fats, such as avocados, nuts and other high-quality fats, can supplement the body with necessary nutrients to promote hormone synthesis and maintain the body's endocrine balance.
3. Eat more cruciferous vegetables, such as broccoli, cabbage, cabbage, carrots and other vegetables, which can supplement vitamins and minerals to the body, improve antioxidant capacity, and allow the body to better absorb nutrients, which helps to increase testosterone levels.
4. It is necessary to avoid junk diets such as big fish and meat, high oil and salt, and heavy taste, adhere to a light diet, balanced dietary nutrition, effectively control calorie intake, and avoid fat accumulation caused by excess calories. Obese people experience increased estrogen levels and suppressed testosterone levels. Therefore, it is more important for men to maintain a standard weight and manage their body shape.
Method 2: Long-term strength training
Strength training stimulates muscle growth, boosts testosterone secretion, and boosts your basal metabolic value, helping you build a lean physique.
Strength training is not just for you to train your legs, we can start with golden compound action push-ups, pull-ups, bench presses, deadlifts, rowing and other training, which can drive the development of multiple muscle groups in the body together, improve the strength of the whole body, and long-term persistence can increase testosterone secretion, while helping you build a better body line.
Method 3: Adjust your sleep schedule
Don't stay up late, don't stay up, don't stay up late, say important things three times. Lack of sleep and staying up late can severely inhibit testosterone secretion. The study found that people who slept seven hours a day had testosterone levels that fell by about 15 percent compared to those who slept six hours.
In order to increase testosterone levels, it is important to get enough sleep and avoid staying up late, which is the easiest and most effective way to restore energy and stay active.
Summary:
To increase your testosterone levels, in addition to leg training, you also need to adjust your diet, manage your weight, strengthen strength training, and maintain a regular schedule, all of which can help you maintain healthy testosterone levels.
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