It is often said that fitness can promote testosteronement and increase androgens. However, studies have found that people who train at high intensity or do fat loss for a long time are likely to have a decrease in testosterone!
So, what happens when testosterone levels are too low?
1. Men's desires have become lower;
2. The muscle mass of the body will decrease, the fat will increase, and the bone density will decrease;
3. Bad mood, easy to be depressed, irritable or irritable, emotionally unstable;
4. Sleep quality decreases, easy to insomnia or light sleep;
5. Decreased strength level or weakened physical endurance.
To boost your testosterone levels, learn these tips:
1. Exercise moderately
Don't blindly pursue high-intensity training, let alone overtrain. You need to create a fitness plan according to your fitness level, starting with low-intensity training and gradually increasing the training intensity, and each workout can be controlled to 1.5 hours.
When strength training, keep leg training 1-2 times a week, which can improve muscle mass, thereby stimulating testosterone secretion, and do not exercise for more than 1 hour, which can allow you to lose fat and reduce muscle loss.
2. Increase the intake of protein and zinc foods
We can get nutrients from chicken breasts, fish, shrimp, eggs, oysters, and legumes, which help with muscle synthesis and also promote testosterone production.
We can also eat more cruciferous vegetables such as broccoli, carrots, and kale, which are highly nutritious and can provide necessary nutrients for testosterone synthesis.
3. Avoid excessive dieting
People who are losing weight should not drastically reduce their calorie intake, and their nutritional intake should meet the body's basal metabolic value, otherwise testosterone levels will drop significantly. If you feel a drop in testosterone levels, you can have a regular cheat meal to stimulate a boost in testosterone levels.
4. Guaranteed rest time
Don't stay up late, but make sure to rest, get enough sleep to help your muscles repair and testosterone synthesis, and your energy will be retaken the next day.
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